The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta

You’re showing up for your workouts, but you can’t tell if your weights are heavy enough. Then the clocks change, it’s dark by 5 PM, and you’re grazing in the kitchen after the kids’ dinner.
How heavy should you actually lift, and is night snacking in winter a willpower problem?
In this episode we answered two questions from the Instagram broadcast channel: how often to lift heavy vs moderate weights, and what to do about grazing in the kitchen after the clocks change.
We cover:
How to tell if a weight is heavy enough: stopping with about one or two reps left in the tank
Why how hard your last few reps feel matters more than whether a weight is called heavy or moderate
The best rep range for beginners (10 to 15 or 10 to 20 reps), and why 30+ reps can limit you
How to mix heavy, moderate, and lighter weights over a 12-week training cycle
How to use your sleep and recovery to decide when to push heavy, and why “heavy” is different for everyone
Why using the same light dumbbells for months can stall your results (progressive overload)
Why night snacking and kitchen grazing in winter is often about your environment, not willpower
Easy kitchen fixes: put leftovers away right after dinner, make less food, and get out of the kitchen
How low steps can affect hunger and sleep in winter, and ways to get your steps in earlier in the day
Winter routines that help: a morning light lamp, a winter prep project, and being mad about it for one day before you move on

Want your question answered on the show? Join the Instagram broadcast channel here and ask us a question: https://www.instagram.com/channel/AbbFpUj0bHeHEP9Z/
Find out more about coaching with us here: rosentrain.com/coaching
Follow Daniel on Instagram: instagram.com/rosentrain/
Follow Santo on Instagram: instagram.com/santo.chiappetta/
This podcast provides general fitness and nutrition information only. It is not medical, health, or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: rosentrain.com/disclaimer

You do well for a few days, then work gets crazy or one of the kids gets sick, and you're back to square one. How do you stop starting over?

In this episode we also answered a couple of questions from the Instagram broadcast channel: how to start a running plan, and how often to do mobility work.

We cover:

- Why "I'll start again Monday" quietly costs you three to six days of zero intention, and why you're not actually back at square one
- What "doing well" should look like when you have a career, kids, and a hundred other responsibilities
- Bare minimums (BAMs): how to shrink your habits so you keep your momentum on chaotic weeks
- Switching the unit of measure (steps, minutes, a lap around the neighbourhood) when your usual target isn't realistic
- Why consistency builds identity, and how habit stacking helps
- A simple exercise: write your BAMs list before the next crazy week hits
- How to start running without getting injured: run-walk intervals, treadmill incline walking, and the Couch to 5K program
- Why running is higher impact than most people realize, and why you should keep lifting weights alongside it
- Mobility vs flexibility, why you lose the range of motion you don't use, and how often you actually need dedicated mobility work
- Why a good strength training program and a short dynamic warm-up already count as mobility work

Want your question answered on the show? Join the Instagram broadcast channel here and ask us a question: https://www.instagram.com/channel/AbbFpUj0bHeHEP9Z/

Find out more about coaching with us here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠⁠⁠

This podcast provides general fitness and nutrition information only. It is not medical, health, or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠r⁠osentrain.com/disclaimer

Should you work out when you’re sick? We cover when to rest versus push through, whether your macros and steps should change while you recover, and how to tone flabby arms after losing weight on Zepbound or another GLP-1.

We cover:
A simple rule of thumb for deciding whether to train or rest when you’re unwell
Why, when you’re sick, your only goal is to get better, and weight loss can wait
What to do about food tracking, macros, and steps while you’re sick
How to ease back in afterwards without playing catch-up
Why your consistency over the last 52 weeks matters far more than any single week
Your question: “I’ve been on Zepbound for a few months and lost 20 pounds, but my arms look flabby. How do I tone up?” We explain why lifting weights and eating enough protein matter, and why GLP-1s change how you do the work but not whether you have to do it
What food noise actually is, and what it isn’t
Why getting your GLP-1 without talking to a doctor is a bad idea

We aren’t medical professionals, so run anything you hear here by your doctor.

Want your question answered on the show? Join my Instagram broadcast channel and watch for the weekly post asking for questions: https://www.instagram.com/channel/AbbFpUj0bHeHEP9Z/

Find out more about coaching with us here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠⁠

This podcast provides general fitness and nutrition information only. It is not medical, health, or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer

Daniel is away again this week, so we're reposting another one of our most popular episodes.
__

What used to work doesn’t work anymore in perimenopause.

Same meals, same workouts, same effort… worse results.

In this episode, we break down why that’s happening and why it’s not your metabolism. You’ll learn what actually changes during this stage of life, why your old approach stops working, and how to adapt your strategy to match your current reality.

Book a 10-minute Strategy Call with Daniel: ⁠⁠⁠rosentrain.com/strategy-call⁠⁠⁠

(Study) "Daily energy expenditure through the human life course": ⁠https://www.science.org/doi/10.1126/science.abe5017⁠
Episode 16 ("You're Exercising, But You're Not Strength Training"): ⁠https://open.spotify.com/episode/7yUgkw5zMfs6fgMAUfFlR5?si=6c9f9f1a94cd4765⁠
(Article) "Netflix's biggest competitor? Sleep" ⁠https://www.theguardian.com/technology/2017/apr/18/netflix-competitor-sleep-uber-facebook⁠

This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

Two weeks into a calorie deficit and exercise, and you're exhausted and starving all the time.

Common? Yes.

Sustainable? No.

We break down the usual causes of fatigue and constant hunger in a deficit, and how to fix each one:

Why hunger in the first 2-5 days is expected, but constant hunger and fatigue aren't
Why processed food leaves you hungry on the same calories (volume eating, fiber, and potatoes vs rice)
The calorie and protein formulas we use (target weight x 12, plus or minus 100 calories, and 0.7-1g of protein per pound of target weight)
Why a 1,200 calorie default is too low for most people
Too big a deficit, too many HIIT classes, too many changes at once
Carbs, water, electrolytes, and fiber
How poor sleep and stress make you hungrier and more tired
Why "if you're not losing weight, you're not in a deficit" still applies in perimenopause and menopause, even though it's harder
Why we ask a lot of questions instead of handing every client the same plan

Find out more about coaching with us here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠

This podcast provides general fitness and nutrition information only. It is not medical, health, or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer