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- Per-Episode Audience
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25,001 - 50,000 - Monthly Reach
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75,001 - 150,000 - Active Followers
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15,001 - 40,000
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Recent episodes
Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More
May 1, 2026
1h 03m 25s
PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design)
Apr 24, 2026
55m 14s
PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience)
Apr 17, 2026
1h 00m 49s
If We Could Only Do One Exercise Per Muscle Group
Apr 10, 2026
41m 29s
Understanding Your Training Logbook (are you actually stalled + how quick should progression be?)
Apr 3, 2026
39m 36s
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 5/1/26 |  Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More | Listener Q+A. Questions answered: How does someone find their next-level coach?If I take frequent diet breaks will that significantly affect preventing metabolic slowdown?How do you know when you could benefit from a coach?When do you know it’s time to do a clean up/fat-loss phase?As a coach being coached do you ever take direction you believe to be incorrect?how long after a fat loss phase should I wait before another?Mindset during a health phase?How do you improve relationship with food an... | 1h 03m 25s | ||||||
| 4/24/26 | PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design) | In part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations. (Living Lean Podcast Episode 594) CHAPTERS 00:00 Introduction to Body Recomposition for Women 02:24 Coaching Strategies for Female Clients 06:50 Phased Approach to Recomposition 09:13 Understanding Recomposition Timing 14:53 Advanced Clients and Building Phases 23:25 Nutritional Strategies for Women 28:07 Nutritional Strategies for B... | 55m 14s | ||||||
| 4/17/26 | PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience) | Brandon DaCruz joins the show to explore the science behind why women seem to be much better at body recomposition (losing fat + building muscle) than men. We also discuss training, nutrition, & lifestyle strategies to optimize your ability to recomp + common mistakes to avoid. CHAPTERS 00:00 Introduction to Body Recomposition 01:11 Defining Body Recomposition 05:32 Myths and Misconceptions about Body Recomposition 11:58 Factors Influencing Body Recomposition 17:31 Physiological Advanta... | 1h 00m 49s | ||||||
| 4/10/26 | If We Could Only Do One Exercise Per Muscle Group | Our picks if we could only do one exercise per muscle group. CHAPTERS 00:00 Desert Island Workout Scenario 03:04 Choosing the Best Glute Exercise 06:03 Hamstring Training Essentials 09:01 Quad Exercises: Pendulum vs. Hack Squat 12:01 Calf and Adductor Training Insights 15:01 Upper Body: Chest and Back Movements 21:24 Upper Back Training Techniques 24:49 Front and Side Deltoid Exercises 26:32 Rear Deltoid Movements 30:07 Bicep Curl Variations 35:24 Tricep Training Insights 39:01 Trap Exercis... | 41m 29s | ||||||
| 4/3/26 | Understanding Your Training Logbook (are you actually stalled + how quick should progression be?) | The team takes a deep dive into how to interpret what your logbook is telling you to avoid training plateaus. CHAPTERS 00:00 The Importance of Log Books in Training 03:07 Understanding Progression and Expectations 05:55 The Role of Execution and Technique 08:48 Identifying Stalls in Training 12:09 Factors Affecting Progression 15:07 Common Reasons for Logbook Stalls 18:09 Realistic Expectations for Progression 21:02 Conclusion and Key Takeaways LINKS Apply for Coaching: https://ecs-... | 39m 36s | ||||||
| 3/27/26 | What Does It Actually Take to Do a Bikini, Fit Model, or Figure Show? | The team digs into a realistic timeline + process breakdown of what it actually takes to do a bikini, fit model, or figure show for trained women. → EPISODE MENTIONED: [CASE STUDY] How Jaune Built a Stage-Ready Physique Without Constant Dieting CHAPTERS 00:00 Introduction to Competition Prep 03:00 Understanding the Timeline for Show Prep 05:40 The Importance of Foundational Work 08:16 Mindset and Lifestyle for Competitors 10:54 Case Studies: Fit Model, Bikini, and Figure Competitions 13:34 ... | 1h 03m 49s | ||||||
| 3/20/26 | 7 Fat Loss Mistakes Nobody Talks About (And Why They're Keeping You Stuck) | Jeremiah dives into lesser known mistakes stalling your Fat Loss Phase progress. CHAPTERS 00:00 Introduction to Fat Loss Mistakes 05:14 Starting the Diet Too Conservatively 10:59 The Importance of Tracking Steps 15:47 Cardio for Petite Women 20:59 Prioritizing Peri-Workout Nutrition 27:15 Using Multiple Metrics for Progress 32:59 Pushing Through the Hard Middle Phase LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follo... | 33m 33s | ||||||
| 3/13/26 | Inside Andrea’s Bikini Competition Prep: What’s Different, What’s Harder, & What She’s Learning | Andrea shares her journey and insights into bikini competition prep, comparing stage and photo shoot preparations, and discussing the mental and physical challenges involved. CHAPTERS 00:00 Introduction to Bikini Competition Prep 05:49 Differences Between Stage and Photo Shoot Prep 12:00 Understanding Bikini Judging Criteria 14:59 Timeline and Pressure in Competition Prep 17:12 Managing Internal Pressure 18:48 Daily Routine and Time Management 21:13 Food Preparation Strategies 24:35 D... | 40m 44s | ||||||
| 3/6/26 | Coaching Q&A: Advice for New Coaches, Better Check-Ins, HRT Pros/Cons, & More | Listener Q+A. Questions answered: → Where to start if I want to get into coaching?→ Talk thru how you each approach check-ins - what are u looking at & does it change depending on what phase the client is in? → What traits/characteristics do your clients that achieve elite results have compared to average? → HRT for women over 40. Benefits vs.detriments..other options? → At what point do you see definition in muscles not just when pumped or flexing? CHAPTERS 00:00 Introduction and... | 53m 36s | ||||||
| 2/27/26 | How To Structure 12-18 Months Of Phasic Body Recomposition | Jeremiah shares a guest interview he did on Lisa Franz’s Nutrition & Life Podcast KEY TOPICS: How to structure a 12-18 month plan for clients aiming for both muscle gain and fat lossCommon mistakes during building phases, including exercise selection and intensity issuesHow to periodize nutrition with fat loss, building, maintenance, and reverse diet phasesPractical example: transitioning a client from fat loss to muscle building over a yearJeremiah's personal experience with physique cha... | 46m 07s | ||||||
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| 2/20/26 | Rapid Fat Loss with Brandon DaCruz (Pt. 2): Diet Framework, Cardio, Fat Loss Supplementation, & More | PART 2: Jeremiah and Brandon DaCruz break down Diet structure, training and cardio approach, supplementation, duration, and more for rapid fat loss phases. CHAPTERS 00:00 Introduction to Rapid Fat Loss Series 00:28 Understanding Caloric Needs and Protein Requirements 02:58 The Importance of Protein in Diet 06:05 Determining Carbohydrate and Fat Intake 07:01 Constructing a Protein-Sparing Modified Fast 12:07 Electrolyte Management in Diet 17:22 Supplementation for Nutritional Completeness 19... | 1h 01m 22s | ||||||
| 2/13/26 | Rapid Fat Loss with Brandon DaCruz (Pt. 1): A Smarter Approach to Aggressive Dieting | Jeremiah and Brandon DaCruz delve into Brandon’s rapid fat loss approach. CHAPTERS 00:00 Introduction to Rapid Fat Loss 02:29 Defining Rapid Fat Loss Approach 07:32 Use Cases for Rapid Fat Loss 11:53 Industry Skepticism on Rapid Fat Loss 16:07 Inspiration from Lyle McDonald 24:12 Identifying Good Candidates for Rapid Fat Loss 28:19 Identifying Red Flags for Rapid Fat Loss 35:41 Understanding Body Composition for Fat Loss 39:37 Determining Target Rate of Loss 43:05 The Impact of Defici... | 55m 54s | ||||||
| 2/6/26 | Why Your Building Phase Isn’t Working | The team dives deep into the common pitfalls that hinder muscle growth during Building Phases, and how to optimize your training, nutrition, and mindset for consistent progress. CHAPTERS 00:00 - Introduction: Why building muscle is more nuanced than fat loss 02:18 - The impact of training quality and session preparedness 04:15 - Food's permissive role versus the training stimulus 08:02 - The importance of training intensity and execution 10:29 - Common mistakes: impatience, unrealistic expe... | 52m 16s | ||||||
| 1/30/26 | Is Overtraining Hurting Your Progress? (Or Is It Something Else?) | Jeremiah and Michelle dig into the misconceptions around overtraining and how it impacts your progress. CHAPTERS 00:00 Understanding Overtraining and Misdiagnosis 02:54 The Role of Fatigue Management in Training 05:46 Muscle Growth: The SRA Curve Explained 09:10 Quality vs. Quantity in Training 11:51 Mindset and Training Performance 15:08 Recovery Variables: Sleep and Hydration 17:49 Nutrition: Pre-Workout Meal Considerations 27:53 The Importance of Carbohydrates and Recovery 30:03 Understa... | 54m 07s | ||||||
| 1/23/26 | Listener Q&A: Reverse Dieting, Yohimbine, Metabolism Recovery + Maintenance Adjustments, & More | Listener Q+A with Andrea, Natalie, & Jeremiah. CHAPTERS 00:00 Post-Competition Perceptions 04:33 Shoulder Pain and Lateral Raises 10:52 Client Challenges and Lab Results 17:21 Patterns of Successful Clients 25:02 Program Duration and Adaptation 31:01 Trends in Protein Products 31:22 The Protein Debate: Quality vs. Marketing 32:51 Tanning Tips for Photo Shoots 38:30 Transitioning Between Building and Cutting Phases 43:26 Adjusting Macros in Maintenance Phases 47:03 Breathing Techniques f... | 59m 26s | ||||||
| 1/16/26 | Your 2026 Transformation Roadmap (Primer → Recomp → Fat Loss → Lean Build) | Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body composition and share real-life client case studies to help application. CHAPTERS 00:00 Introduction to the 2026 Physique Roadmap 00:57 Understanding the Primer Phase 04:46 The Phasic Approach Explained 09:43 Identifying Common Client Needs 14:33 The Primer Phase: Building Foundations 22:56 Transitioning to Body Recom... | 53m 50s | ||||||
| 1/9/26 | 2026 Physique Game Plan: Our Training + Nutrition Phases for the Year | The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys. The conversation delves into the challenges and wins experienced over the past few months, as well as the adjustments made in their training and nutrition approaches. CHAPTERS 00:00 2026 Physique Game Plan Introduction 01:07 Andrea's Competition Goals and Preparation 03:53 Training and Nutrition Strategies for Competitions... | 52m 52s | ||||||
| 1/2/26 | Training Mistakes Pt. 8: TRICEPS | The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps. CHAPTERS 00:00 Introduction to Triceps Training Mistakes 02:43 Anatomy and Function of the Triceps 05:22 Favorite Tricep Movements and Common Mistakes 08:13 Overhead Extensions: Execution and Troubleshooting 10:53 Cable Push Downs: Techniques and Common Errors 13:38 Dips: Benefits and Execution Tips 16:08 Using Machines for Tricep Training 18:42 Final Thoughts o... | 32m 45s | ||||||
| 12/19/25 | Training Mistakes Pt. 7: BICEPS | The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps. CHAPTERS 00:00 Introduction to Bicep Training Mistakes 02:59 The Importance of Bicep Training 06:03 Anatomy of the Biceps and Their Function 08:56 Favorite Bicep Movements 11:57 Common Mistakes in Bicep Training 21:10 Preacher Curl Insights and Mistakes 24:23 Understanding Preacher Curls and Common Mistakes 30:05 Single Arm vs. Bilateral Curls: Pros and Cons 36:... | 44m 41s | ||||||
| 12/12/25 | Brandon DaCruz - (PT. 2) Specialization Training Phases: Exercise Selection, Example Programs, Nutrition Considerations & More | PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more Chapters 00:00 - Introduction and Welcome Back 00:24 - Listener Feedback and Evolving Coaching Philosophy 02:39 - Programming Architecture for Specialization 03:49 - Exercise Selection and Stimulus to Fatigue Ratio 07:07 - Glute Specialization Example 11:24 - Side Delt Specialization Example 13:31 - Sensation vs. Tens... | 1h 16m 06s | ||||||
| 12/5/25 | Brandon DaCruz - (PT. 1) Specialization Training Phases: How to Bring Up Lagging Muscle Groups *AUDIO CORRECTED* | Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase. Chapters 00:00 Reconnecting and Reflecting on Growth 04:17 Understanding Weak Points in Training 19:13 The Role of Specialization in Muscle Development 27:01 Visual Analysis and Specialization in Training 28:44 Demographic Considerations in Specialization 30:31 Balancing Client Goals and Preferences 32:40 Realistic Specialization: One or Two Muscle Groups? 36:44 Frequency as a Driver for Muscle Growt... | 51m 09s | ||||||
| 11/28/25 | Bodybuilding Prep, Reverse Dieting, Bikini vs Figure Training, & How We Chose Our Coaches (Q&A with Andrea & Natalie) | Listener Q+A with Andrea and Natalie. CHAPTERS: 00:00 Intro & Catching Up 03:00 Life During Contest Prep 06:00 Reverse Dieting & Post-Show Reflections 14:00 Mindset & Relationship With Food 18:00 Zooming Out: Long-Term Perspective 22:00 Upcoming Prep Plans 28:00 Division Differences: Figure vs. Bikini 34:00 Choosing & Transitioning Coaches 41:00 Shoulder Function & Rib Flare Q&A 54:00 Wrap-Up & Next Q+A To Apply For Coaching With Our Team: CLICK HERE 📲 Follow O... | 56m 01s | ||||||
| 11/21/25 | Training Mistakes Pt. 6: DELTS | The team talks delt training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your delts. CHAPTERS 00:00 Introduction to Delt Training Mistakes 02:11 Understanding Delt Anatomy 06:37 Common Front Delt Mistakes 20:12 Exploring Side Delt Training 24:56 Lateral Raise Mistakes and Techniques 26:36 Coaching Lateral Raises: Common Mistakes and Cues 28:50 Adjusting Techniques for Better Performance 29:55 Understanding Shoulder Stability and Movement 32:38 Sing... | 50m 47s | ||||||
| 11/14/25 | Training Mistakes Pt. 5: QUADS | The team talks quad training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your quads. CHAPTERS 00:00 The Rise of Quad Training 04:55 Understanding Quad Anatomy 09:55 Top Quad Movements and Techniques 15:00 Common Mistakes in Quad Training 18:43 Understanding Quad Training Challenges 21:42 Overcoming Limitations in Hack Squats 24:39 The Importance of Tension in Quad Training 27:39 Navigating Pain and Discomfort in Training 30:37 Exploring Effective Q... | 58m 56s | ||||||
| 11/7/25 | Training Mistakes Pt. 4: PECS | The team talks chesticular training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your pecs. CHAPTERS 00:00 Introduction to Pec Training 02:34 Understanding Pec Anatomy 05:57 Common Mistakes in Pec Training 08:34 Improving Pec Training Techniques 11:43 Programming for Pec Development 14:46 Effective Pec Exercises 17:39 The Importance of Rib Cage Positioning 20:51 Avoiding Redundancy in Training 23:52 Final Thoughts on Pec Training KEYWORDS pec trai... | 40m 06s | ||||||
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Chart Positions
9 placements across 9 markets.
Chart Positions
9 placements across 9 markets.