The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta

It's a solo episode this week - Coach Santo's back next week - so I'm answering 15 rapid-fire questions I get asked all the time.

Study referenced: Daily energy expenditure through the human life course

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/⁠⁠

Would you ever take a GLP-1?
Do you need to eat in a calorie deficit every single day to lose weight?
Is intermittent fasting actually better for fat loss, or just calorie control in disguise?
Does your metabolism actually slow down after 40?
Is it bad to lift weights on an empty stomach?
Do you need a rest day, or can you train every day?
Is it true you can only lose 1-2 lbs of fat per week maximum?
Does sodium intake actually affect fat loss, or just water weight?
Is it true that eating too little can stall your weight loss?
Do you need to eat clean to lose weight, or does food quality not matter as much as people think?
Is it possible to build muscle and lose fat at the same time in your 40s?
Does stress eating undo a calorie deficit?
Is tracking macros necessary, or is calories in/calories out enough?
Do you need to hit 10,000 steps a day to lose fat?
Is it possible to lose weight without cutting out any food entirely?

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

We're calling out eight of the biggest fitness lies told to women over 40 - some spread on purpose, some spread by people who just don't know better. We break each one down, give credit where the myth has a kernel of truth, and explain what's actually going on.

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/⁠⁠

Timestamps:
00:00 – Intro: why the fitness industry lies to women over 40
01:21 – Lie #1: "Just eat less and move more"
06:49 – Lie #2: "Calories don't matter after 40, it's all hormones"
10:14 – Lie #3: "This supplement fixes your slow metabolism"
17:29 – Lie #4: "Fasting is the answer to your weight loss problems"
21:17 – Lie #5: "You'll gain weight after 40 and in menopause, guaranteed"
28:59 – Lie #6: "HIIT is the best way to lose weight in your forties"
39:32 – Lie #7: "Give yourself more grace"
43:57 – Lie #8: "You gain weight due to cortisol"

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

A client posted in our Facebook group about something that doesn't get talked about enough: what happens to your friendships when you start making healthier choices and the people around you don't.

In this episode, we dig into why some relationships fade when you change, why that's not always a bad thing, and how to build a new tribe without losing your mind (or your old friends) in the process.

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/⁠⁠

Timestamps:
00:00 - Why some "friends" were never really friends to begin with
02:39 - Wine culture, pub culture, and why alcohol is baked into so many social circles
03:33 - Coach Santo's story - from bullied kid to boxing gym to coach
07:28 - How relationships evolve instead of just ending
10:04 - Withdrawing from a group is a rejection of the activity, not the people
13:39 - Why social isolation is one of the worst punishments there is
15:14 - The Harvard longevity study and why social connection matters for quality of life
17:29 - How our group coaching calls become a built-in community
19:48 - The importance of contrast - working hard, playing hard, and picking your spots
29:13 - Core memories vs. a perfect sleep score
33:47 - Why fitness trackers shouldn't run your life
36:08 - Don't just quit a social habit - replace it with a plan
37:02 - The "lonely chapter" of personal growth
42:15 - How to find your new tribe (hint: they're already at the gym, the walking club, the trail)
44:32 - What to do if your spouse isn't on the same health journey as you

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

Another rapid-fire episode. We tackle 20 questions in one sitting, from cheat days and GLP-1s to detoxes, alcohol, and how much genetics actually controls your results. No filler, just straight answers.

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/⁠

Timestamps:
00:00 Intro
02:07 1) Do you need to cut carbs at night to lose weight?
02:52 2) Is fasted cardio actually better for fat loss?
05:29 3) Struggling with food noise, should you try a GLP-1?
10:21 4) Does drinking a gallon of water a day actually matter?
11:55 5) Is it bad to weigh yourself every day?
13:36 6) Can stress alone stop weight loss, even in a deficit?
16:09 7) Do cheat days help or hurt progress?
20:31 8) Is walking really enough exercise for fat loss?
27:47 9) Should you train through soreness?
30:24 10) Does eating late at night cause weight gain?
31:41 11) Is it true muscle turns to fat if you stop lifting?
33:41 12) How long should you stick with a plan before deciding it's not working?
36:35 13) Do detoxes or cleanses do anything at all?
38:57 14) Is alcohol really that big of a deal for fat loss?
41:09 15) Should you eat back the calories you burn from exercise?
42:44 16) Is it normal to feel hungrier on rest days?
43:56 17) Do you need supplements, or is that mostly marketing?
45:58 18) Can you out-train a bad diet?
49:26 19) Is it better to do one big meal or several small ones?
50:19 20) How much does genetics actually determine your weight loss results?

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: ⁠⁠⁠⁠rosentrain.com/disclaimer

Janis spent a year and a half stuck in a chair-to-chair routine before something changed. In this episode she joins us to walk through her first year of coaching - the programs that didn't work before ours, the prayer she said in the shower, the moment her husband noticed she was back, and two falls down her deck stairs that could have derailed everything (but didn't).

This episode covers strength training carryover to real life, the walking pad that removed her excuses, the emotional side of habit change, and what she'd tell anyone standing where she was a year ago.

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/⁠

Timestamps:
0:00 - Meet Janis
1:15 - Life before coaching: chair to chair
2:03 - Cookie-cutter programs and coaches who didn't listen
4:09 - The cauliflower story
7:06 - How we connected on Instagram
8:02 - The prayer and the poll
10:34 - "I'm getting my wife back"
13:23 - Why it's not just calories and workouts
16:56 - Strength progress: planks, squats, deadlifts
20:59 - The walking pad investment
22:38 - Inch loss and measurements
24:04 - Fitting into clothes she hadn't worn in years
27:00 - Conscience with a British accent
28:19 - The hardest part: trying new foods
36:04 - Two falls down the stairs — and staying consistent anyway
42:06 - Confidence, posture, and becoming "the fitness friend"
43:44 - Goals for year two
45:20 - Advice for anyone where Janis was a year ago

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: ⁠⁠⁠rosentrain.com/disclaimer