LiftingLindsay's More Than Fitness

Latest Episodes:

Muscle Building, Different Hypertrophy Mechanisms, & Instagram Craziness Jan 05, 2023

Show notes

FREE MACRO PLAN when you sign up for the LiftingLindsay Training APP. DEAL ENDS SOON! JANUARY 6th will be the last day to sign up and get a free macro plan. Sign up HERE

New Training started January first, but it's not too late to join. We have new training for the Fat Loss group as well as the Muscle and Strength group! No matter your goals I have an optimized training plan for YOU!

Happy New years! This is a busy time of the year for me, i'm sure you can imagine why with everyone and their new health goals. I was interviewed in October by Brad Jensen from Key Nutrition. I really love our conversations, he is a great guy!

We talk about hypertrophy, a little about exercise selection, glute exercises and genetics, and instagram craziness!

Have a wonderful and happy January!

PROTEIN! Absorption, Muscle Protein Synthesis, and Daily Protein Needs! Dec 22, 2022

Show notes

Today we discuss Protein absorption, Muscle protein synthesis (MPS), and how much protein you need daily. I also break this down to who needs to worry about what. There are things that newbies just don't need to worry about and can be overwhelming to them. I also talk about what more advanced lifters and clients should focus on.

3:58 - How much protein do you need for the day?

9:15 announcement - When you sign up for the LiftingLindsay Training App between Dec 26-January 7 you'll get a free macro plan too! Sign up HERE.

11:59 - protein absorption. Can the body really only absorb 20-30g of protein in one sitting?

14:05 - Protein isn't just for muscle, there are many jobs it has in the body

17:04 - what is Muscle Protein Synthesis

21:00 research based calculation for maximizing Muscle Protein Synthesis

23:47 Skewed vs Even distribution of protein for maximizing Muscle Protein Synthesis

30:58 - How to maximize muscle gains at maintenance

ANNOUNCING! New Fat loss and Muscle and Strength training programs are starting Monday January 2nd on the LiftingLindsay Training App. Sign up HERE to optimize your training for the new year! Train SMART!!! Also, when you sign up between December 26th - January 7th you get a free macros plan!!

Research Cited

https://medlineplus.gov/genetics/understanding/howgeneswork/protein/

Hudson, J.L., R.E.B. Iii, and W.W. Campbell, Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients, 2020.

https://examine.com/articles/how-much-protein-can-you-eat-in-one-sitting/#ref-29

Moore, D.R., Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr, 2019. 6: p. 147.

Rieu, I, et al. "Leucine Supplementation Improves Muscle Protein Synthesis in Elderly Men Independently of Hyperaminoacidaemia." The Journal of Physiology 575.1 (2006): 305-15. Print.

Norton, L. E., G. J. Wilson, D. K. Layman, C. J. Moulton, and P. J. Garlick. "Leucine Content of Dietary Proteins Is a Determinant of Postprandial Skeletal Muscle Protein Synthesis in Adult Rats." Nutrition & Metabolism 9.1 (2012): 67. Web.

anabolic response
Schoenfeld et al 2018⁣⁣
Norton et al 2017⁣⁣
Yasuda et al 2020

Fun back and forth from Eric Helms and Menno about protein in a diet - didn't talk about this in the podcast, but if you're a nerd it's a fun read to see how even some of the most brilliant people can disagree about protein :)

https://mennohenselmans.com/eric-helms-protein/

Lifestyle Health Tips with Aram Grigorian Dec 05, 2022

Show notes

Had a fantastic conversation about the state of the coaching industry with a newer Instagram friend Aram Grigorian. We discuss what we see clients struggle with when it comes to their consistency, why you need to work on the things you suck at, why I am building an empowering platform, and more!

Time Stamps:

(2:32) Lyle McDonald

(3:53) Favorite Problems In the Fitness Industry

(16:03) Going Through the Motions

(18:49) Teaching “The Pause”

(23:00) Working On Things You Suck At

(30:13) Client Cancellation Story

(40:30) My Empowering Platform

(47:20) Excess and Overconsumption

(53:28) Changing for the Rest of Your Life

(54:50) Where to Find Aram

Follow Aram on Instagram

Aram is hosting a Coaches summit March 6-7, 2023 in Las Vegas. Click HERE to see more information and sign up to improve your coaching skills!

Need help in the gym? Click HERE (liftinglindsay.com) for optimized training programs tailored for your goals whether that's fat loss or muscle and strength. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

Stepping Out of Your Comfort Zone to Hit Your Goals with Marci Nevin Nov 28, 2022

Show notes

Have you been hesitant lately to step out of your comfort zone?

My hope is our conversation today with Marci will inspire you to take the next step, whatever that looks like for you!

Marci Nevin is a Fitness and Nutrition coach with a movement focused lifestyle and a macro based nutrition approach.

We talk about her story and how she started fitness and nutrition coaching, the advice she received from Jordan Syatt that helped her business explode, why the process of transformation is simple but definitely not easy, and much more!

Time Stamps:

(0:39) Marci’s Story

(3:45) Jordan Syatt and Infographics

(11:20) Intervention

(19:47) Seeing Physical Results

(23:38) Conversations About the Approach

(36:40) Simple But Not Easy

(53:35) Where to Find Marci

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Follow Marci on Instagram

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Need help in the gym? Click HERE (liftinglindsay.com) for optimized training programs tailored for your goals whether that's fat loss or muscle and strength. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

It's Dopamine, Not Sugar... Nov 25, 2022

Show notes

Your sugar addiction might be hiding something deeper…

Today I am joined by someone I love very much and who I'm so proud of for opening up and being so vulnerable on this episode and that is my husband. I often talk about how excited I am for these episodes and I'm extra excited today. My husband Alex has competed in the past and has had his bouts with binge eating and other dopamine related issues. He joins me to share what he's learned throughout his journey and how it can help you manage your dopamine levels and understand the root cause of the actions you don't want to partake in.

Time Stamps:

(1:00) Married… 10+ Years?

(3:17) Alex Isn’t Just My Husband

(8:28) Eating 10 Pop Tarts

(10:54) The Source of Dopamine

(12:46) Cheese Ball Example

(17:17) Shame

(20:42) What This Looks Like in Real Life

(28:42) Mindfulness

(32:28) Funereal Thoughts

(35:39) Power in the Pause

(47:30) The Should Storms

(54:24) Managing Your Dopamine

(57:25) Self Care

(1:03:50) Permission to Let Go

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New Fat Loss Group training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s a hybrid strength and metabolic program

NEW Muscle and Strength training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s purely hypertrophy program for those who want to maximize their muscle and strength gains

Click HERE (liftinglindsay.com) to sign up. Training is 4x a week, the fat loss group includes Cardio suggestions. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

How to Prevent Weight Gain During the Holidays Nov 21, 2022

Show notes

Weight gain isn't inevitable this time of year! While this time of year can bring up a lot of emotions around food and understandably so, I want to remind you that it is only a few meals out of the season and there are strategies you can use to prevent weight gain over the holidays. I want to share what I share with my clients about this time of year along with my past experience and what I do now.

Time Stamps:

(0:25) An Accumulation of Decisions

(2:50) The Little Stuff Adds Up

(5:30) Answering a Few Questions About New Programs

(8:15) Nickeling and Diming Your Nutrition Away

(9:50) Controlling Your Environment

(11:18) Choosing Realistic Goals

(15:47) My Family’s 24 Hour Salad

(18:20) I’m a Pie Snob

(23:26) You Don’t Have to Eat All of It

(23:55) My Goals During the Holidays

(25:08) Tracking at Maintenance During the Holidays

(29:27) Looking Outside of Yourself
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New Fat Loss Group training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s a hybrid strength and metabolic program

"Science Based" & The Anti-Optimization Movement with Ben Yanes Nov 14, 2022

Show notes

Rival camps exist between the "evidence-based" coaches and the "bro-science" anecdote coaches in the health and fitness world and I have a fantastic guest today to breakdown the "truth" when it comes to training, hypertrophy, biomechanics, and more!

Ben Yanes is the creator of the Modern Meathead Community, a platform to understand the anatomy of all the major muscles in the body and how to apply that anatomy to training.

We talk about being science based, stretching, squats, and much more!

Time Stamps:

(0:42) Who is Ben?

(4:10) Having an Exercise Science Background and Developing Experience

(14:08) Being Science Based

(20:15) Embracing Uncertainty

(37:04) The Pendulum Swing

(43:00) Stretching

(48:48) Tightness and Understanding The Individual

(55:00) The Squat

(1:01:58) Bands Around the Knees

(1:13:06) Ben’s Ebook and Where To Find Him
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Follow Ben on Instagram

Should you Build, Fat Loss, Or Maintenance? Nov 07, 2022

Show notes

The typical narrative when it comes to phases is you need to either be building or cutting. The constant back and forth between a caloric deficient and a caloric surplus. If you've listened to the last few episodes, you know there's a third option too where a lot of magic happens. That is the maintenance phase and there is so much work to do there as well. While this isn't an episode on maintenance, it's an episode on what phase you should be in for your goals.

Time Stamps:

(0:17) What Phase Should I Be In?

(3:07) I Know Maintenance Isn’t Sexy

(6:08) Looking At My Body Like I Look At My Kids

(7:48) Caloric Surplus

(10:14) Our Mental and Emotional Needs

(14:48) The Last 3-6 Months

(16:16) We Aren’t Robots

(21:18) You’re Not Going to Starve

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*NEW* The BeStrong fitness and health learning portal is now up and running! I’m so excited about it! If you have enjoyed my podcasts you are going to LOVE BeStrong. It is filled with lessons to help you…

- learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building, and how to choose and set up each fitness phase.

- Training lessons to help you get the most out of your training

- My favorite recipes

- BeStrong is included with your training app membership. Sign up HERE

Health & Fitness With Won Dolegowski Nov 04, 2022

Show notes

I am so excited to have Won Dolegowski on the show today to talk about ironically very similar topics I've covered recently on the show! Won is a Doctorate of Pharmacy and graduated from Southern Nevada in 2007. She left her former pharmaceutical career to pursue health-coaching full-time and is currently working as a certified personal trainer and nutrition coach and applies a functional health approach to all of her clients. We talk about living at maintenance, how to make fitness and health a lifestyle, understanding fluctuations on the scale, and much more!

Time Stamps:

(2:50) Won’s Introduction to Fitness

(6:00) Living At Maintenance

(15:50) Shifting Focus to Maintenance

(19:30) Still So Much Work At Maintenance

(20:55) The Fluctuation of the Scale

(28:28) The Building Phase

(31:30) Suggestions For Feeling The Fluff

(39:54) Making It A Lifestyle

(49:50) Where to Find Won

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Follow Won On Instagram

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*NEW* The BeStrong fitness and health learning portal is now up and running! I’m so excited about it! If you have enjoyed my podcasts you are going to LOVE BeStrong. It is filled with lessons to help you…

- learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building, and how to choose and set up each fitness phase.

- Training lessons to help you get the most out of your training

- My favorite recipes

- BeStrong is included with your training app membership. Sign up HERE

Try Something New - Try Starting at Maintenance Oct 31, 2022

Show notes

Before we talk about why I love the maintenance approach and why I think you should give it a try, I want to talk about social media. I am officially as of now on Tiktok (I know). I'm not sure how I feel about it and I know I'm not the only one who has their issues when it comes to social media. Especially with the generation growing up on it, it has the potential to be super toxic. I'll keep you updated on my Tiktok use but wanted to share my thoughts before I dove into this important topic. As far as maintenance, I want to share why I love the maintenance approach, give you a client example, and share an interesting study on maintenance calories and weight loss.

Time Stamps:

(0:16) Big Things Are Happening Over Here!

(0:49) I’m Officially on TikTok and My Thoughts on Social Media

(8:10) What Are Your Thoughts?

(9:50) A Calorie Deficit

(13:11) Why I Love the Maintenance Approach

(14:20) Susan Client Example

(20:48) Losing Weight and Maintenance

(21:45) An Interesting Study

(22:50) Recommendation

(34:08) Let Me Know If You Have Any Questions!

- learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building, and how to choose and set up each fitness phase.

- Training lessons to help you get the most out of your training

- My favorite recipes

- BeStrong is included with your training app membership. Sign up HERE

Study cited in show Martins, C., et al., Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr, 2020. 112(3): p. 558-565.

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