Where Optimal Meets Practical

Topics⬇️Never lifted before…where to start?Can you gain muscle while practicing mindful eating?Should you cut or recomp first?Thoughts on taking form videos and how to overcome negative thoughts about themWhat about Orange Theory as my main workout?What’s the key to real lasting change?Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

Q&APre-workout NutritionShould you try to reduce soreness?Making gains in a cutDeload preferencesSpecialization phasesStrength v HypertrophyLinks mentioned in episode⬇️Deload episode - https://open.spotify.com/episode/0ILOlYxIaGWsEjT6yzeSRP?si=ntqzkskGRBOm0E-uCc2aUgWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Group Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

Guest: Abby Langer⬇️Topics⬇️-Being the pencil, not the eraser-How to find good information and avoid bad information-Worst offenders of science: our “favorite” charlatans-Regular people taking Ozempic/weight loss drugs…what the f*ck is going on?-Making lower calorie “macro friendly” versions of stuffWhere to find Abby⬇️IG: https://www.instagram.com/langernutrition/Website: https://abbylangernutrition.com/Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

Guest: Jordan Syatt (@syattfitness)Topics:How his upbringing and experiences with powerlifting ultimately shaped his current beliefs and philosophiesHow has becoming a father changed (if at all) any of those philosophies and outlooks towards health and fitnessHow can we give our children the best chance at a healthy relationship with food and fitness?New years resolutions…Where to find Jordan⬇️IG: https://www.instagram.com/syattfitness/Website: https://www.sfinnercircle.com/Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

Today we have a Q&A episode so THANK YOU to everyone who asked a questions! Got through as many as I could in an hour 😊Links mentioned in episode⬇️Bryan Boorstein Episode5 Things I’ve Changed My Mind AboutReverse Dieting EpisodeWhere to find BYM⬇️IG: https://www.instagram.com/butteryourmacrosWebsite: https://www.butteryourmacros.com/Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

Let’s face it…some people make a living telling you tracking is “disordered” or “will give you an eating disorder”. Are they right? Even a little bit? What sort of things can we do both from a mental and practical standpoint to reap the benefits of tracking without f*cking up our relationship with food?Where to find BYM⬇️IG: https://www.instagram.com/butteryourmacrosWebsite: https://www.butteryourmacros.com/Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

In today’s episode I go through 5 things I’ve changed my mind about. I’ll skip the boring shit from when I first started coaching like BCAAS don’t work or carbs make you fat. These 5 I actually find interesting and have affected my coaching/outlook in some way relatively recently!How much protein you actually needHow much training volume you actually needDoes fat loss improve your life?Can you do cardio and still make gains?How important is biomechanics and perfecting exercise technique?Links mentioned in episode⬇️Stronger by science episode on proteinEpisode w/ Dr. OlenikWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

Thank you to everyone who asked a question ❤️Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

Today I’m joined by my good friend Bryan Boorstein to talk about a topic I know we’re both passionate about right now: Minimalist Training TechniquesI suppose neither of us are, currently, technically, FULL-BLOWN minimalists…but that doesn’t stop us from wanting to learn about how to get more out of your training in LESS time and I know it’s something we’ll both be playing with in the next couple of years.At the end of the day most of us aren’t trying to be professional bodybuilders. Spending hours and hours in the gym for diminished returns just isn’t what you or your clients are probably afterHow can we get MOST of the gains that are available to us in LESS time?Truthfully, the data is pretty encouraging for those out there who don’t have that much time to train. There’s a LOT you can do if you turn the right knobs and flip the right switches.Do we all just end up in the SAME place anyway? If you train a more minimalist style or really push for “best possible gains” is it really just a situation where you end up in the same place but maybe get there quicker with the “optimal” approach?^^ this is a topic I find particularly interesting seeing as though most of us should really be committing to a LIFETIME of resistance trainingIf I’m gonna do this for the next 50 years do I care if I reach my “genetic potential” or “practical potential” in 10 years or 15 years if I can train a lot less and have more time for life and still end up in the same spot anyway?Where to find Bryan⬇️IG: https://www.instagram.com/bryanboorstein/Podcast: https://www.eattrainprosper.com/Paragon: https://paragontrainingmethods.com/Evolved Training Systems: https://evolvedtrainingsystems.com/Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

For the next 4 months I’m going to be training EVERY DAY. I know it sounds crazy and in some ways at face value is something I would advise against, but I’ll be organizing it in a way I think makes a lot of sense and definitely has some upsides. All of my training experiments are a learning experience and training more frequently with shorter sessions (spoiler) is something I’ve wanted to try for a while now.In this episode I lay out how what, how, and why behind this experiment as well as talk through my expectations. In some ways I thought “who gives a shit what I do?” but I think there’s a good discussion here around how to use frequency + split and what part they play in overall programmingLinks mentioned in episode⬇️My training experiment (ep. 119)Where to find Jordan⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

⬇️Topics Covered⬇️•What are different kinds of stress we experience (physical, perceived, etc) and what’s the connection between them?•Do all of our stressors “go in the same bucket” to some degree?•Does stress affect performance or our ability to lose fat?•How do we "manage stress"?•How important is sleep and how can we optimize it?Links mentioned in episode⬇️My training experiment (ep. 119)Where to find Sam⬇️IG: https://www.instagram.com/sammillerscience/Podcast: https://podcasts.apple.com/us/podcast/sam-miller-science/id1484363220Coaching program: http://www.metabolismschool.com/Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

About 6 months ago I began an experiment with my own training. I kept my program EXACTLY the same for several mesocycles…or at least that was the plan! I was curious if I would ever run into an actual “plateau” and NEED to change anything, or if I would just get bored. Well, 6 months later here is my update!-Links mentioned in episode⬇️My training experiment (ep. 119)-Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-Jordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]-Helping you find the balance between OPTIMAL and PRACTICAL-🫶🏼JL

Hypertrophy nerds rejoice…we have another episode with my good friend Bryan Boorstein. Today we’re talking about how to set up RIR at the start of a program and how to progress it week to week. We compare two logical ways of setting this up and discuss the pros and cons of each…although at the end of the day both can work extremely well.We also discuss training to failure and beyond. Is it worth it? Or should you just train to 2-3RIR for everything if it provides the same gains for less fatigue…Or does it?Where to find Bryan⬇️InstagramPodcastParagonWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

⬇️Topics discussed⬇️-What is the theoretical case for reverse dieting?-Common claims-In depth discussion on metabolic adaptation-What does the research say?Breakdown of two main scenarios:After a diet, does going SLOWLY back to maintenance provide any added physiological benefit?Will reverse dieting BOOST your metabolism so you can push through a plateau or make a future diet easier?Link to Eric’s original articleHEREWhere to find Eric⬇️InstagramPodcastMASSMacro FactorWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

⬇️Topics discussed⬇️What is “gut health” and why is it important?What do we know?What do we NOT know?Are microbiome tests worth your money?Fiber: Why, How much, Importance of diversity and what’s up with these high fiber foods like Mission Carb Wraps?-Other episodes with Dr. Adrian⬇️Seed oilsInsulin resistance-Where to find Dr. Adrian⬇️InstagramPodcast-Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-My Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]-Helping you find the balance between OPTIMAL and PRACTICAL-🫶🏼JL

Back in episode 44 (linked below) Jaebian and I discussed our views on HAES and “Anti-Diet” philosophy..A year later, we’re back with an update.Where to find Jaebian⬇️InstragramSubstackWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

⬇️Topics discussed⬇️Is tracking a good tool or is it triggering?Is tracking triggering or is pursuing weight loss triggeringIs tracking triggering or are you struggling with body dysmorphia?Is tracking triggering or do you just wish this process was easier?Self awareness vs fear of awarenessCan you lose fat and do all the things without tracking?Intuitive eating75 hardWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

**Disclaimer: You do not have to track calories, macros, or anything at all. This podcast assumes you have decided to use some form of tracking for some goal. We will not discuss “should you track at all” in this episode.-In today’s episode we discuss the difference between counting all 3 macros and counting just calories and protein.-I break down the pros and cons of each approach both from a scientific and practical perspective and discuss which might be better for you depending on your goals.-At the end of the day my goal is to give you all the information to help you decide what’s best for you. That’s it 😊-Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-Jordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]-Helping you find the balance between OPTIMAL and PRACTICAL-🫶🏼JL

When it comes to fat loss, most of what’s discussed on social media or asked in Q&As are these “WHAT” questionsWhat are your calories?What calculator should you use?What is your protein target?What is your goal weight?A lot of the questions are about numbers…And I’m not saying those questions don’t matter. They absolutely do. If you’re gonna track your calories you do need to pick where you’re gonna start. I get it. It’s just that these questions are getting more attention than they deserve.This podcast discusses these “WHAT” questions and how it is probably more important to spend time on the HOW and the WHY if you want to make real, lasting behavior change (which is what is required).-Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-Jordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]-Helping you find the balance between OPTIMAL and PRACTICAL-❤️JL

Some topics covered⬇️Creatine HCL vs MonohydrateFavorite cable attachmentsBuying a cable machine for home gymFit shamingStubborn fatSleeping during a deficitBuilding triceps at homeImpact of NSAIDs on hypertrophyExercise orderWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

⬇️Timestamps⬇️(00:40) Satiety differences between different protein sources(02:00) Less weight but more reps than last week. Is that progression?(03:18) Can I cut while recovering from surgery?(03:46) Quad growth(04:19) Myo reps vs Drop sets vs Straight sets(06:45) Bicep training variations(08:25) Type of workouts for fat loss(10:40) Hamstrings get so sore for so long…why?(14:00) Lateral raises pros and cons(17:00) Creatine while recovering from injury(19:14) How to get clients to adhere on the weekends(22:48) KB halos for shoulder mobility(24:53) Long distance running + Hypertrophy training(29:20) Adding direct ab work to my program(31:28) Training up until your wedding(32:55) Why not just train continuously? Why change things + why deload?(38:00) What bar do I use in my videos(38:43) Tips for staying active with a desk job(41:30) Thoughts on kneeling squats(42:40) Pre workout nutrition if you train early(45:40) In between weights…more reps or more weight?(47:45) Pelvic floor training(48:18) Y Raise vs Lateral raise(49:38) Dual cable vs single cable(51:00) Hip ext loading pattern options(52:35) Cluster sets during sarcoplasmic phaseLinks mentioned in episode⬇️Episode with Dr. Alyssa OlenikMy updated thoughts on DELOADSHow often you should change your programWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

⬇️Non-exhaustive list of topics covered⬇️Is it dangerous to go under 1200 calories?Should we worry about metabolic adaptation?What’s an appropriate weight of weight loss?Diet breaks and maintenance phases…any benefit for “building back metabolism?”Calorie cycling vs static caloriesHabits of most successful clientsWhere to find Andy⬇️IGWebsiteWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

WOMP 120: Dr. Adrian Chavez - The seed oil episode-Do they cause inflammation?-How much should we care about our Omega-6 to Omega-3 ratio?-Other common claims…-What research is commonly cited in defense of the anti-seed oil position and what might be some issues/limitations with that research?-What other research do we have in support of “this isn’t that big of a deal” (or better)?-Should you eat MORE seed oils?-Should you avoid them at all costs?-HOW SHOULD YOU THINK ABOUT SEED OILS…or should you think about them at all?Where to find Dr. Adrian⬇️InstagramPodcastWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comPrevious episode with Dr. Adrian on insulin resistance⬇️YoutubeSpotifyJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

Topics covered⬇️-What is my experiment?-Why am I doing it?-Why not ALWAYS do this sort of thing…-Why I might not do this with clients/group.-General programming philosophy-Possible outcomes, problems & hypothesesWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

Timestamps:(01:30) If I can only workout 3x/wk what exercises should I do?(05:30) Is a single cable pulley a good investment?(07:27) Should I cut before I build?(12:10) What Harry Potter character am I?(13:45) Can I do leg movements with mild hip bursitis(16:42) Music playlist ideas(19:11) Upper chest development(21:00) Thoughts on THC and running(21:55) Supinated grip for triceps?(25:08) Is a DB front raise a shitty exercise?(26:40) Rest times for hypertrophy(31:02) Tips for a neutral spine in deadlift(34:00) When does the next mesocycle start!(35:00) Creatine + coffee(35:30) If I workout at home AND gym which program is best for me?(37:28) Is there a protein PILL?(38:35) Smith barbell squat vs barbell squat(39:50) Training below the RIR your program suggests while recovering from injury…(41:00) Ate 10,000 calories/day…how long to get back to normal weight?(43:00) Seated vs standing calf raiase(44:40) Advice for vegetarians who want to build muscle(46:40) JLIPS MERCH(49:30) Dinner time phone rules for relationships(50:55) Do I do nutrition coaching by itself or only BOTH together?(52:05) Does your home group do squats?(53:30) Should you add weight or reps week to week?Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

ButterYourMacros⬇️Topics covered⬇️.1️⃣Metabolic adaptation - What is it? What causes it? Can you reverse it? Can your body “adapt” to higher cals?.2️⃣Is Metabolic Reactivation a thing?.3️⃣How does someone lose weight or get leaner when they go from eating 1200 to 2000? (or does this not really happen…)Where to find BYM⬇️IGPodcastWebsiteWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

Bryan Boorstein(00:11) Intro + working around injuries(09:00) How often / when should you change exercises in your programming?(19:15) How do you choose a rep range for a movement?(28:25) How do you decide how long to rest?(35:10) Research says we can train far from failure and make gains…so why are people not making better progress?(42:33) If I don’t beat performance last week…did I make gains?(53:38) Bret Contreras + Kas thoughtsOther episodes with Bryan⬇️Episode 110: Resistance profiles vs. Training positionEpisode 94: What makes a good hypertrophy program?Where to find Bryan⬇️IGPodcastWebsiteWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

Q&A 7/18/22(00:20) What is your approach when a client says they’re being adherent but you know they’re not(03:25) Work/life stress is crazy. My lifts are regressing. What should I be prioritizing with limited time?(06:30) Do corrective exercises work for improving posture?(11:40) Best deadlift type for mid 40s women? Smith machine safer?(13:40) How frequently do you recalibrate macros at maintenance?(15:12) If I have athletic goals with hypertrophy goals can you superset hypertrophy work with plyometrics(18:15) Fasted training burns more fat?(20:10) Any downside to going to workout with my friend in the afternoon after I’ve already worked out earlier in the day?(23:08) Thoughts on Bret vs Kas drama?Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

Q&A 7/1/22(00:20) Is the mind muscle connection important?(04:20)) I train hard each time close to failure but don’t do progressive overload. Is this a problem?(09:45) Optimal ratio of carbs + fat?(13:50) If I’m really hungry at maintenance…do I need to eat more?(19:35) How much rest between sets and different exercises(24:23) Should I get less steps at maintenance so I can increase them in a cut(29:11) What type of training should you do on VERY low calories(31:30) Should you train the short position first?(35:20) Whey shake VS chicken breast - which has higher TEF?(38:25) Adductor / Abduction machine for glutes?(40:20) I feel like I’m doing everything right but not feeling stronger…(43:50) Main benefits of sled pushingWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

Show Notes:Dr. Adrian Chavez(00:30) Intro - Who is Dr. Adrian Chavez?(04:05) What is insulin resistance?(11:30) How can you find out your insulin sensitivity?(24:30) Should you go low carb to improve your insulin sensitivity?(33:00) Should you wear a CGM to manage your blood sugar/insulin?(41:00) Top 6 things to stay insulin sensitive(54:00) Does insulin resistance prevent weight loss? If I am resistant…can I only lose weight if I go low carb?Where to find Adrian⬇️IG: @Dr.Adrian.ChavezPodcast: Science of Nutrition PodcastWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

Time Stamps:(00:00) Intro - Who is Ben Yanes?(04:35) Was there a moment you realized you wanted to make this a career and push yourself to learn more?(09:45) Why are people anti-optimal? Why are there people claiming “just work hard”(18:00) What makes a good hypertrophy exercise?(30:00) How has the powerlifting community adopted (or not) a lot of this “new” obsession with biomechanics?(43:30) BUTT WINK. Is it bad? do we need to fix? how?Where to find Ben⬇️IG: @Ben_YanesWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

Q&A Episode(00:39) Can you just take a week off for deload?(04:20) Small and petite person…can they go below 1200 cals?(11:11) Is a year at maintenance enough to then have an effective cut?(13:25) What phase should I be in? I’ve been binging…(14:30) Lengthened work before short position?(21:36) Difference between muscle range of motion and resistance profile?(25:30) How do I know if my added sets are junk volume?(33:39) How long does it take to lose muscle?(36:41) Can you be a good coach without working with people in person?(38:22) Are burnouts helpful for hypertrophy?Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

WOMP 110: Bryan Boorstein - Why hypertrophy might be more joint friendly long-term, Resistance profiles vs training position, Why it’s important to work the lengthened position, How to use partial reps and reverse drop sets for growth---------------------------------------------(01:40) - Hypertrophy + Joint health(09:20) - Difference between resistance profile and training position(18:00) - Why are they relevant for hypertrophy goals?(26:50) - How to challenge the lengthened position more(42:05) - Is training the short position necessary for hypertrophy?(47:35) - Reverse drop sets + Progressing with partials(1:13:30) - Home gym equipment---------------------------------------------Where to find Bryan:IG: @BryanBoorsteinEvolved Training SystemsParagon Training MethodsPodcast: Eat. Train. Prosper---------------------------------------------Where to find me:IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---------------------------------------------Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---------------------------------------------Helping you find the balance between OPTIMAL and PRACTICAL---------------------------------------------JL

WOMP 109: ButterYourMacros - How hard should it be to achieve and maintain your goals? What does it take to stay lean year-round? Do I have to track forever? Ease entitlement, expectations, and keeping your head on straight-No exaggeration Natalie and Heidi are my two favorite people in this “fiTneSs SpACe”. They’re so insightful and really provide a unique perspective that I really love. If I could have them on the podcast every week, I would lol. We talk about what’s in the title lmao--How hard is it gonna be to achieve your goals?-How hard is it gonna be/should it be to maintain them?-What do I have to do to be lean year round?-Do I have to track forever?-How to create the right kind of expectations that will serve you wellWhere to find BYM:IG: @ButterYourMacrosTT: @WhatsUpButtersWebsite: Butteryourmacros.comPodcast: thebutterdish-Where to find me:IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE-Helping you find the balance between OPTIMAL and PRACTICAL-JL

108: Q&A - How to handle family members commenting on your weight loss, Insulin resistance, and Metabolic Adaptation in the context of chronic dietingHow to handle family members commenting on your weight lossA discussion on insulin resistanceMetabolic adaptation and chronic dieting...how come some people don’t lose on “low calories?”---Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comEmail: [email protected] for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL---JL

Jack has some of the best content on exercise technique and execution and does an amazing job distilling it down to the average consumer.-We talk about the present explosion of “biomechanics” and the importance of form and technique and how important it REALLY is...and what to do if you’re feeling overwhelmed by it all-Additionally, we discuss certain technique/form discussion that are both OVERRATED and UNDERRATED-I know you’ll enjoy it...and by "it" I mean Jack's accent.-Where to find Jack:IG: @jackhallowsfitnessWebsite: https://www.teamatlas.com.au/meet-your-coaches-Where to find me:IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HEREHelping you find the balance between OPTIMAL and PRACTICAL-JL

To be honest, I have never seen a chiropractor and I don't have a really good understanding of what they do so this was a really helpful episode for me. Trevor is a good friend and we did this episode live....and some of the audio got a bit wonky so cut us some slack.---We talk adjustments, physical therapy, massage guns, foam rolling, stretching and moreWhere to find Trevor:IG: @Trevor.ZierkeWebsite: ATX Rehab + PerformanceTikTok: @trevorzierke_dc---Where to find me:IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERE---Sign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL---JL

When we look at the habits and choices we make around food/fitness (or anything really) we can’t just look at the choices themselves, we have to be curious about WHY we’re making those choices and how they’re making us feel. Something as simple as tracking calories can be done with a wide range of positive and negative mindsets that we can’t really know if it’s right for someone if we don’t know what sort of headspace they’re in. In today’s episode we explore this idea around intent/headspace and how it affects our decisions and habits we engage in.Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comEmail: [email protected] for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE.Helping you find the balance between OPTIMAL and PRACTICAL.JL

104: Katie Sonier - How to be more confident and have your own back..If you follow Katie you probably know her for hard training, transparency, and the fact that she oozes some bad. ass. confidence. That’s what I wanted to talk to her about today. What is confidence? and how can we become more confident? Is it possible to be both vulnerable AND confident?.We talk about Katie’s recent back injury and how getting injured really helped her become a better coach and better athlete..We also threw in some discussion of our training philosophies and why changing things up 24/7 probably isn’t the best plan for growth..Where to find Katie:IG: @katie_SonierWebsite: www.KatieSonier.com.Where to find me:IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com.Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE.Helping you find the balance between OPTIMAL and PRACTICAL.JL

WOMP 103: Basic Terms Defined - If you’re new to this “fitness” stuff, this one’s for youExamples terms defined:Reverse dietCalorie cyclingMetabolic adaptationHypertrophyMesocycleSupersetRIRFailureand many moreWhere to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comEmail: [email protected] for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL---JL

WOMP 102: Why I quit my cut after 3 days...---This episode isn't meant to be blanket information for everyone. I just wanted to use this episode to give you a peek inside my brain and thought process around why I didn't think cutting right now was ultimately a good idea. Maybe it will help you frame some of those conversations with yourself so you continue to make the most conscious, informed decisions about your nutrition/health journey---Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comEmail: [email protected] for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HEREHelping you find the balance between OPTIMAL and PRACTICALJL

101: Aaron Straker - Adding necessary context around nutrition information, How to be a more savvy consumer, Common traits of our most successful clients...---Aaron Straker is a licensed nutritionist, online coach, podcaster, iron game enthusiast and digital nomad. I had Aaron on the podcast because I think he not only knows his shit when it comes to nutrition, but he does a great job adding context to his content that I think is so damn important today in a world full of blanket information.Where to find Aaron:IG: @Aaron_StrakerPodcast: Eat. Train. ProsperWebsite: https://strakernutritionco.com/Where to find me:IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comApply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HEREHelping you find the balance between OPTIMAL and PRACTICALJL

WOMP 100: Deloads - What, Why, and How. Some new thoughts in 2022...What is a deload?Why do you need one?Why do some people say they don’t need one?How often should you take oneShould you pre-plan it?Several different methods laid out...Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comEmail: [email protected] for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HEREHelping you find the balance between OPTIMAL and PRACTICALJL

WOMP 99: Q&A----How to know it's time to deload-Are insulin spikes bad for health?-Realistic fat loss expectations-Main issues when people bulk-Should you start with a big or small deficit?-Why is it so easy to gain weight?-Can 45 degree hip ext replace a glute bridge?---Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comEmail: [email protected] for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL----JL

Q&A 3.13.22----Can you back calculate maintenance calories based on your rate of fat loss?-How do I help clients set goals?-Is it OK if I don't want to bulk/cut and just recomp?-Is there a benefit to syncing your macros to your menstrual cycle?-Can you work on getting stronger in the deadlift while training for hypertrophy?-Are push-ups and pull-ups good for hypertrophy?---Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comEmail: [email protected] for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL----JL

RIR---What is it?Why do we use it?Why not go to failure all the time?How to get betterHow to not be overwhelmedTips + Tricks...---Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comEmail: [email protected] for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL----JL

SUPERSETS---What is a superset?Why do we use them?Are they better than straight sets?The 4 supersets I like to use in my programming---Where to find me:Instagram: @JordanLipsFitnessEmail: [email protected]: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL----JL

Chase is a client of mine but also a wonderful nutrition and health coach himself. Today we chat about his journey to lose 150lbs. We discuss the important pillars to his success, mistakes that were made, what he's learned and how he pays it forward to his clients...---Where to find Chase:IG: @Changing_ChasePodcast: Chasing Health PodcastTikTok: @Changing_Chase---Where to find me:IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL-JL

Who: Bryan Boorstein (@BryanBoorstein)---Topics:What makes a good programWhat have you changed about your approach in the last 5 yearsHow has N1 affected your training and coaching?Advanced set/rep schemesDeloads - How? Why?And other way more nerdy hypertrophy stuff...---Where to find Bryan:Podcast: Eat Train ProsperIG: @BryanBoorsteinParagon Training MethodsEvolved training systems---Where to find me:IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL-JL

93: Q&A---Planning a mesocycle# of sorking sets for hypertrophyMind muscle connectionProtein amount per mealWhy you shouldn't use a bar pad when squatting...Feeling unstable when doing split squats...Why is body recomp easier on my upper body?and more!---Where to find me:Instagram: @JordanLipsFitnessEmail: [email protected]: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL----JL