All Episodes
Lost & Lifting Talk — 281 episodes
Ep. 280 - Finding Your Maintenance Calories: Tracking vs Calculators
Ep 279 - Cheat Meals [How, When, & Why]
Ep. 279 - 6 Way to Build a Diet That Fights Overeating
Ep. 278 - The All Or Nothing Trap That's Ruining Your Progress
Ep. 277 - The Ultimate Nutrition Tracking System
Ep. 276 - Lazy Tracking vs Real Data: The Truth Why Your Diet Isn't Working
Ep. 275 - Progress Without Punishment
Ep. 274 - The Top 20 Best & Worst Foods For Fat Loss (part 2)
Ep. 273 - The Top 20 Best & Worst Foods For Fat Loss (part 1)
Ep. 272 - Emotional Eating [How To Break The Patterns That Are Sabotaging Your Health]
Ep. 271 - Your Expectations Are Breaking Your Fat Loss Progress
Ep. 270 - Why Some Women Achieve Fat Loss & Others Stay Stuck
Ep. 269 - The Nervous System Problem That's Sabotaging Your Fat Loss
Ep. 268 - Why Clients Resist Good Coaching
Ep. 267 - If You Could Only Do One Exercise Per Body Part - What Would Each Be?
Ep. 266 - When Progress Doesn't Feel Like Enough [my personal experience]
Ep. 265 - The Psychology Behind Fat Loss Consistency
Ep. 264 - Stop Dieting Blind (how to use data to lose fat)
Ep. 263 - I've Been Eating In A Deficit For A Year - Now What?
Ep. 262 - How Much Is Too Much In Your Workouts? (the nuance & my personal experience)
Ep. 261 - Vanity Without The Spiral: How To Stay Focused When Aesthetics Take Time
Ep. 260 - What No One Tells Women About Getting Lean & Defined
Ep. 259 - From Autopilot to Ownership: Becoming the Person Your Goals Need
Ep. 258 - Walking [The Connection To Fat Loss]
Ep. 257 - Thoughts on Smith Machine, Intensity VS Volume, Activation Exercises [& more}
Ep. 256 - The Biggest Hurdle To Achieve Your Fitness Goals [is you]
Ep. 255 - Progressive Overload [How To Do It Correctly]
Ep. 254 - How To Build A Scientific Training Program [For Muscle Growth]
Ep. 253 - GLP-1: I've Changed My Opinion
Ep. 252 - Control What YOU Control [the mental hack]
Ep. 251 - The Most Important Pieces Of Equipment For A Home Gym [to build muscle]
Ep. 250 - The Fat Loss Hierarchy For Results That Last
Ep. 249 - Tracking Macros: The ONLY Time You Should
Ep. 248 - Training Q&A [Program Design, Intensity VS Volume, RDL Technique]
Ep. 247 - What To Do If Your Calorie Deficit Isn't Working
Ep. 246 - How Long Is Too Long To Stay In A Deficit?
Ep. 245 - Calorie Deficit Mistakes [why it's not working]
Ep. 244 - The Biggest Signs You'll Reach Your Fitness Goals
Ep. 243 - Grow Your Glutes [avoid these mistakes]
Ep. 242 - Intermittent Fasting - Is it worth it? [everything you need to know]
Ep. 241 - The Difference Between Cookie Cutter & Individualized Coaching
Ep. 240 - The Discipline Wound [what keeps most stuck has nothing to do w/ training or nutrition]
Ep. 239 - It Might NOT Be Your Fault You're Out Of Shape [here's why]
Ep. 238 - The Fat Loss Trap That Wrecks Long Term Health
Ep. 237 - Psychological Barriers To Sustaining A Diet
Ep. 236 - Hormones & Calories [how they affect each other during weight loss]
Ep. 235 - Navigating Weight Loss [a realistic approach]
Ep. 234 - If I Was Going To Take Ozempic [here's what I'd do]
Ep. 233 - Muscle Imbalances [if one side of your body is bigger / stronger than the other)
Ep. 232 - How To Enjoy Cheat Meals During Fat Loss (w/out messing up progress)
Ep. 231 - The Menstrual Cycle & Fat Loss (what to expect in each phase)
Ep. 230 - Nutritional Periodization - The Key To Long Term Success
Ep. 229 - How To Adjust Training For Fat Loss vs Building Muscle
Ep. 228 - Fast VS Slow Weight Loss - Which is best for your situation?
Ep. 227 - How I Kickstarted Weight Loss After A 2 Week Plateau
Ep. 226 - I Failed My Fat Loss Phase - Here's Why
Ep. 225 - How To Properly Return To The Gym After A Break
Ep. 224 - 3 Mindset Hacks To Achieve Your Fitness Goals in 2025
Ep. 223 - Intensity Techniques To Speed Up Workouts
Ep. 222 - Enjoy The Holiday Season w/out Ruining Your Progress
Ep. 221 - Reverse Dieting & How To Deal w/ Injuries
Ep. 220 - Chaz's New Training Style, How To Gauge Effective Workouts, Podcast Changes
Ep. 219 - Building Discipline, Cardio VS Lifting, Protein & Fat Gain
Ep. 218 - Collagen Protein Mistakes, Flexible Dieting, Identifying A Good Coach
Ep. 217 - Fitness Minimalism, How Much Alcohol I Drink, Group Fitness Classes
Ep. 216 - Q&A w/ Alex
Ep. 215 - How Hormones, Age & Gender Impact Fat Loss
Ep. 214 - Q&A w/ Alex [personal updates, diet breaks, nutrition during menstruation]
Ep. 213 - Defeat Your Self Doubt
Ep. 212 - Progressive Overload 101 - How To Progress Your Workouts For The Best Results
Ep. 211 - Building A Workout Program To Improve Your Body Composition
Ep. 210 - Break This Mental Barrier [Chaz solo episode]
Ep. 209 - How high is your Emotional IQ?
Ep. 208 - Minimize Your Approach To Maximize Your Results
Ep. 207 - The BEST Way To Exercise For Fat Loss
Ep. 206 - What To Do If You Screwed Up Your Fitness Goals This Summer
Ep. 205 - Calorie Cycling & Handling Vacations w/ Fitness Goals
Ep. 204 - Escape The "All Or Nothing" Mindset
Ep. 203 - This Is When You Adjust Calories In A Deficit
Ep. 202 - Birth Control - What They DON'T Tell You [ft. Hannah Burness]
Ep. 201 - Obesity - A Medical or Personal Issue?
Ep. 200 - Identifying Your Mental Barriers Stopping Your From Your Goals
Ep. 199 - Gauging Soreness / Stopping Creatine / Why You Should Use Lifting Straps
Ep. 198 - Diet Breaks / Lifting Weights to Tone / Weighing Yourself
Ep. 197 - Q&A w/ Chaz & Alex
Ep. 196 - Handling Insulin Resistance w/ Sarah Fechter & Alex Johannsson
Ep. 195 - Creatine, Should You Take It? [everything you need to know]
Ep. 194 - The King Macronutrient - PROTEIN [everything you need to know]
Ep. 193 - The BEST Way To Progress Lifts For Results [ft. Jeff Hoehn]
Ep. 192 - How To Stop Making Excuses & Reach Your Fitness Goals
Ep. 191 - Ozempic - Should You Take It?
Ep. 190 - How To Fight Hunger During Fat Loss [The Right Way]
Ep. 189 - Do You HAVE To Track Calories? [Q&A]
Ep. 188 - The Best Equipment For A Home Gym
Ep. 187 - NEVER Stay In A Calorie Deficit Longer Than This
Ep. 186 - How To Lift Weights During Menstruation
Ep. 185 - A Functional Approach To Your Health [ft. Kaitlin McGinley]
Ep. 184 - Calories VS Healthy Food [which is more important?]
Ep. 183 - The ONLY 3 Things To Focus On To Change Your Body In 2024
Ep. 182 - What’s Really Required To Build Bigger Glutes
Ep. 181 -The Biggest Mistake You Can Make w/ Your Fitness During The Holidays
Ep. 180 - Counting Calories Leads To Eating Disorders [My Opinion]
Ep. 179 - How To Begin Intuitive Eating
Ep. 178 - The BEST Type of Cardio For Fat Loss
Ep. 177 - Mindset For Nutrition Over The Holidays
Ep. 176 - He Lost +150 lbs [Joe’s Story]
Ep. 175 - Do You Have To Gain Fat In A Bulk?
Ep. 174 - Take A Break From Fat Loss
Ep. 173 - How To Know If Your Calories Are Too Low For Fat Loss
Ep. 172 - How To Get Addicted To Fitness
Ep 171 - Consistency Is Hard - Here’s WHY [& How To Overcome It]
Ep 170 - How Fast Does The Metabolism Adapt? [Q&A w/ Alex Johannsson]
Ep 169 - Best Way To Superset Exercises For Muscle Growth? [Q&A w/ Jeremiah Bair]
Ep 168 - Can You Keep Your Abs While Bulking? [Q&A w/ Jeremiah Bair]
Ep. 167- Do You HAVE To Track Calories To Lose Weight? [Q&A w/ Alex Johannsson]
Ep. 166 - Can You Build Muscle While Maintaining Weight? [Q&A w/ Jeremiah Bair]
Ep. 165 - The BEST Way To Lean Bulk [Q&A w/ Alex Johannsson]
Ep. 164 - [Q&A] How Often Should You Take Deloads, Eating Fruit Post Workout, and More…
Ep. 163 - Fat Loss w/ A High Calorie Day (Q&A w/ Alex Johannssonn)
Ep. 162 - Cheat Meals & Binges - How To Fix It [Q&A]
Ep. 161 - How To Figure Out How Many Calories You Need To Lose Weight
Ep. 160 - Will You Gain Weight In A Reverse Diet? [Q&A w/ Alex Johannsson]
Ep. 159 - You Should Weigh Yourself Daily - Here‘s Why
Ep. 158 - Should you feel sore after working out? [Q&A w/ Alex Johannson]
Ep. 157 - Alter Your Mentality
Ep. 156 - Is Starvation Mode Real? [Q&A w/ Jeremiah Bair]
Ep. 155 - Catching up w/ Jeremiah Bair
Ep. 154 - Is it better to add weight or reps? [Q&A]
Ep. 153 - 7 Rules to Transform
Ep. 152 - Building Phases for Women [Q&A]
Ep. 151 - The Biggest Fat Loss Mistake You Can Make
Ep. 150 - When Should You Do Intuitive Eating? [Q&A]
Ep. 149 - Handling Your Diet While Traveling
Ep. 148 - My Journey In The Fitness Industry
Ep. 147 - How To Make Overeating Harder
Ep. 146 - Does One Day of Overeating Ruin Your Progress? [Q&A]
Ep. 145 - Simplifying Fat Loss
Ep. 144 - When Should You Increase Your Sets? [Q&A]
Ep. 143 - Align Your Expectations Accordingly
Ep. 142 - When Should You Lower Calories When Dieting? [Q&A w/ Jeremiah Bair]
Ep. 141 - Best Place to Create Content As An Online Coach [Q&A w/ Jeremiah Bair]
Ep. 140 - Is Your Calorie Deficit Too Big? [Q&A]
Ep. 139 - It's YOUR Fault
Ep. 138 - How do you increase calories after a calorie deficit without gaining fat? [Q&A]
Ep. 137 - Top 3 Traits of A Successful Transformation
Ep. 136 - A Look Into My Current Training + Q&A [w/ Jeremiah Bair]
Ep. 135 - How Long Should Deficit & Surplus Phases Be? [w/ Jeremiah Bair]
Ep. 134 - What Does Online Coaching w/ L&L Look Like? [Q&A]
Ep. 133 - Let's Do A Self Audit [Tough Questions to Ask Yourself]
Ep. 132 - The Best Fast Food Restaurants for Fat Loss [Q&A]
Ep. 131 - Your Close Ones Will Hold You Back
Ep. 130 - How Long Did It Take to Build Our Coaching Business? [w/ Jeremiah Bair]
Ep. 129 - Why I No Longer Track Macros [Most of the time]
Ep. 128 - Overrated / Underrated [w/ Jeremiah Bair] - Fasting, Smith Machines, Counting Macros, & More!
Ep. 127 - Process Oriented VS Goal Oriented
Ep. 126 - Q&A - When To Use Anabolic's, Best Exercises For Glutes, How Often To Change Workouts
Ep. 125 - Actions, Instead of Emotions
Ep. 124 - The Fitness Myths I Fell For
Ep. 123 - Q&A: How much fat you should eat, Progressions w/ limited equipment, How much fat you should eat, Focus points for fat loss beginner
Ep. 122 - Setting Expectations For Your Fitness Goals
Ep. 121 - Q&A - How to set up refeeds, Fixing your relationship with food, Periodizing your nutrition
Ep. 120 - 6 Signs Your Training Program Sucks
Ep. 119 - Q&A: Individualizing your protein intake, 1300 calories diets, Weighing yourself while reverse dieting
Ep. 118 - Q&A w/ Jeremiah Bair - How to train for fat loss, Best squat to not include quads, Social eating strategies.
Ep. 117 - Q&A - Lost & Lifting's Future, When to Stop Tracking Calories, Fixing Extreme Hunger In A Deficit
Ep.116 - How To BREAK Through A Fat Loss Plateau
Ep. 115 - Q&A - Best 5 Lifts - When to Change Exercises - Phases of Fat Loss
Ep.114 - The 5 Fat Loss Mistakes You're Making
113 - Where Have I Been?
112 - Kade Howell - From In Person to Full Time Online Coach
111 - Q&A - Build muscle at maintenance? When to incorporate diet breaks? How to increase deficit without dropping cals?
110 - Brad Jensen [AKA - The Sober Body Builder] From Addiction to Fitness
109 - Q&A - Should you do preactivation exercises? Best rest times for strength/hypertrophy? Goal of a reverse diet?
108 - Fitness Essentialism w/ Matt McLeod
107 - Q&A - Problems w/ extreme calorie deficits? - Should you gain fat in a surplus? - How do you differentiate muscle groups when counting sets?
106 - Jared Hamilton [The Mental Side of Fat Loss]
105 - The Origin of Lost & Lifting + Q&A - Best lifting shoe? - Difference between periodization and progressive overload?
104 - What Are Your Reasons?
103 - Q&A - Trap Bar vs Conventional Deadlift - Bench, Squat, & Deadlift 2x per week? - How many sets should you do per week?
102 - Q&A - How to track alcohol? - Newbie Gains? - Difference between RIR & RPE?
101 - How To Get Past Your Anxiety
100 - Seven Characteristics of a Quality Coach
099 - Q&A - Should you bulk or cut first? - Best workout split? - How many days per week is best for hypertrophy?
098 - The Truth About Supplements [My Top 5 Recommendations]
097 - Q&A [w/ Jeremiah Bair] - Coaching Systems We Use? - How Long Should Maintenance Be? Can You Mess Up You Metabolism? - And More!
096 - 5 Fat Loss Hacks For Better Results
095 - Q&A (Training Only) - Pull Up Plateau? Building Muscle In A Deficit? Cardio First?
094 - 3 Keys To A Result Based Training Program
093 - Nutrition Q&A - Can you eat ANYTHING in a calorie deficit? How to reverse from 1300 cals? How long can a deficit last?
092 - The 4 Phase Fat Loss Approach
091 - FAT LOSS SUCKS
090 - My Biggest Pet Peeve
089 - Q&A - Ways to stay consistent in a deficit, Best tips to build muscle, Best way to burn fat
088 - 4 Signs You're On Track To Reach Your Fitness Goals
087 - Q&A - How to use refeeds? - Best rep range to tone? - Best time to weigh yourself?
086 - The Power Of 90-Day Outcomes w/ Jeremiah Bair
085 - The Path Of Resistance Is The Only Way
084 - How To Create Progressive Overload In Your Training
083 - Q&A - Rapid Fat Loss, Best Low Back Exercises, Problem w/ IG Workouts
082 - How To Measure Your Progress The Right Way
081 - My Biggest Struggle + Q&A - Build muscle and lose fat? - Best certifications? - How to work legs with bad knees?
080 - The Best Things Take The Longest
079 - Q&A [w/ Jeremiah Bair] - How long should maintenance be? - Too much conflicting training info? - Marketing advice?
078 - What Is A Calorie Deficit? [Explained]
077 - Q&A - Should you worry about body fat %? - How much cardio should I do? - Stuck in a Plateau?
076 - How Much Weight Should You Be Using? [RIR Explained]
075 - Q&A - Lose Fat & Build Your Glutes? - Rest Time Between Sets? - Calorie Intake To Build Muscle?
074 - Should You Reverse Diet? (& How)
073 - It's Supposed To Be Hard
072 - Focus Points For Better Results Inside Your Training Program
071 - Q&A - Do you need a caloric surplus to build muscle? - How much cardio should you do? - How long should you be in a calorie deficit?
070 - One Agreement Required To Build Your Best Body
069 - Q&A [w/ Jeremiah Bair] Do We Smoke Marijuana? - Fasted Cardio? - Getting Started As An Online Coach?
068 - How Long Should Fat Loss Take?
067 - How To Eat Whatever You Want For A Day & Not Mess Up Your Progress
066 - How To Build A Female Training Program [F.F.D. IS HERE!]
065 - Q&A - How to deal with Hypothyroidism? - When should you go to maintenance? - I love to run but want to incorporate weights, how?
064 - The Biggest Training & Nutrition Mistakes I Made When Starting
063 - Anthony Spada - The Reality of Beginning as an Online Coach
062 - Mindset Shifts for Better Results (Pt. 2)
061 - Biggest "TONING" Mistakes
060 - Fat Loss Hierarchy
059 - Q&A [w/ Jeremiah Bair] Who Can Bench More? - When to Use Intermittent Fasting? - Best time of day to workout? - How to Structure A Workout?
058 - How To Get Over Your Insecurity of Going To The Gym
057 - Cody Smith - The Reality Of Starting Your Own Gym
056 - You Need Non-Negotiables
055 - Q&A - What Supplements Do I Take? - Starting Your Journey In Your 40's? - Too Much Protein Powder?
054 - The Problem w/ Keto
053 - Why I Invest in Myself + Q&A - How to Begin a Calorie Deficit? - My Macros As I Start A Diet? - Should Women Take Creatine?
052 - Adjusting Your Mindset For Better Results
051 - Q&A [w/ Jeremiah Bair] Average Coach VS Great Coach? Banded Workouts? 5 Year Plan?
050 - How I Stopped Binge Eating
049 - Do You Really NEED to Count All Your Macros for Fat Loss?
048 - Mess Ups Don't Mean Failure + Q&A - Best Fat Loss Workouts - Good Rate of Weight Gain for Muscle? - & More
047 - How To BOOST Your Metabolism
046 - Q&A [w/ Jeremiah Bair] - Overdoing a calorie deficit? How Much Cardio Should You Do? - The Hype w/ Collagen?
045 - How To Stay Motivated During The Pandemic (Raw Truth)
044 - Eating Healthy Doesn't Work For Fat Loss
043 - Getting Over Fear + Q&A - Hating Your Body - Training to Become Athletic, Pre & Post Workout Nutrition
042 - How To Use The Scale To Lose Weight FASTER
041 - Cody "Boom Boom" McBroom - Building Your Life
040 - Processing COVID - 19
039 - Fat Loss Plateaus - How To Get Past Them
038 - Q&A - How many days does it take to lose progress? - Meal Timing? - How did I become an online coach?
037 - How To Go All In & Acheive Your Goals - A Conversation w/ My Client
036 - Best Tips To STOP Overeating
035 - My Social Anxiety + Q&A - How much protein do you really need? - Setting up strength workouts around group classes? - Best ways to stop overeati...
034 - The Biggest Reasons You Won't Reach Your Weight Loss Goal
033 - Q&A - Not sure if I'm in a calorie deficit? - How to track protein? - More cardio to break my plateau?
032 - Long Term Weight Loss (nutritional periodization)
031- Q&A - Best foods for breakfast? - How many calories should lifting burn? - How to find your maintenance calories after a diet?
030 - How to Make A Calorie Deficit Easier
029 - Q&A - Would I Recommend Keto? - Best Way To Figure Out How Many Calories You Burn? - What is Metabolic Planning?
028 - The Female Guide to "Toning"
027 - Q&A - Should you Intermittent Fast? - How to stay disciplined? - Do you HAVE to track calories?
026 - How To Build A Workout for Improved Strength, Muscle, & Fat Loss
025 - Q&A - Strength Plateaus - Calories or Protein? - Finding Your Caloric Deficit
024 - The Building Blocks to a Result Based Training Program
023 - Weight Loss VS Fat Loss (know the difference)
022 - Q&A - How to stay full for longer - How to find your maintenance - Does fasted cardio cause muscle loss? - & more!
021 - Create Your OWN Diet (4 steps to success)
020 - How to Build Muscle as a Beginner
019 - The First Steps To Conquering Your New Years Goals
018 - The REAL Nutrition Pyramid
017 - 5 Keys To A Successful Fat Loss Transformation
016 - Q&A - Best way to cut in 6 weeks - Working out around a knee injury - What certs do I have?
015 - Learning To Enjoy The Process Instead Of Stressing Over The Outcome
014 - Jeremiah Bair - A Conversation Around Fitness/Nutrition Coaching
013 - Q&A - BFR Training?, Calorie Counting During Holidays?, Struggle of Training Others and Being An Introvert, and more!
012 - Jayden Chase - Quitting the 9-5, Powerlifting, & Simplifying Nutrition
011 - Hunter Pauley - Overcoming Fear & Going After Life
010 - Q&A - The Game Changers Documentary?, How many calories am I eating?, Ruin your metabolism?
009 - Persistence > Perfection
008 - Q&A - Binge Eating, Ecto - Endo - Mesomorph?, When to add more volume?, Is sugar from fruit bad?
007 - Slower Progress Might Be BETTER Progress
006 - Q&A - Would I Take Steroids?, Physical & Mental Health Linked?, Low Protein Intake & Lifting,
005 - Self Doubt Is Apart of The Process
004 - Q&A - Eat junk & shred?, Back Injury, Fasting, Overpowering Hunger
003 - Nutrition 101: Setting Up A Diet For YOU
002 - The Origins of Lost & Lifting (Chaz's Story)
001 - The Beginning of Something New