Lean Life Radio

Should You Supplement With BCAAs Or EAAs When Training Fasted?

24 Aug 2020

Contributed by Lukas

You’ve decided to train fasted. Maybe to help with dietary adherence. But is it affecting your gains? Should you consider taking a BCAA or EAA sup...

Building Muscle In A Deficit, Leaky Gut, Binge Eating, And More...

23 Aug 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Building muscle in a deficit (00:55) Leaky Gut Syndrome (19:00) Avoid the guilt...

Understanding The Glycemic Index And Its Impact On Your Nutrition

22 Aug 2020

Contributed by Lukas

You may have heard about the glycemic index and how you should avoid simple sugars and high GI carbs if you want to successfully lose weight. But, as...

6 Ways To Reduce Binge Eating

21 Aug 2020

Contributed by Lukas

Many people label a day of overeating as binging. You know, when you restrict for days on end then finally crack under the pressure. This is the typ...

10 Tips To Help Make Your Next Diet Your Last

20 Aug 2020

Contributed by Lukas

If you want to stop yo-yo dieting and make the next diet your last, listen to this episode of the podcast for 10 top tips.   Patreon: patreon.co...

How To Avoid The Guilt And Shame Of Overeating

19 Aug 2020

Contributed by Lukas

When you break your diet it’s common to feel guilt and shame. But you don't have to live life this way. Listen as I guide you through how to start ...

Don't Be Fooled By Leaky Gut Syndrome

18 Aug 2020

Contributed by Lukas

Gut health and a variety of gut health-related conditions continue to be talked about more-and-more on social media and in the mainstream press. But ...

Is Building Muscle And Losing Fat At The Same Time Only For Newbies?

17 Aug 2020

Contributed by Lukas

You might think that building muscle and losing body fat at the same time is only for those just starting to get into weight training. But what does ...

The Science Of Dairy, The Principles Of Fat Loss, Reverse Dieting, And More...

16 Aug 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. 8 Principles of fat loss (00:55) The science of dairy, with Lauren Twigge (28:1...

When And When Not To Reverse Diet After Fat Loss Has Finished

15 Aug 2020

Contributed by Lukas

Should you reverse diet or should you ignore what you hear online and get out of a deficit ASAP? Well, the answer might be more nuanced than you real...

Un-well: Breast Milk Gains And The Dangers Of Fasting

14 Aug 2020

Contributed by Lukas

A new Netflix documentary was released this week, providing insight into some of the latest trends in the wellness industry.But is the documentary se...

How The Menopause Affects Your Nutrition And Ability To Lose Weight

13 Aug 2020

Contributed by Lukas

Going through “the change” gives cause for women to blame hormones for weight gain and an inability to shift stubborn fat. Does this mean you sho...

How Flexible Can You Be With Your Training And Still Make Progress?

12 Aug 2020

Contributed by Lukas

Some people change their workouts all the time, others barely change anything for decades. So who’s got the right approach? Who’s method of train...

The Science Of Dairy: Separating Fact From Fiction With The Dairy Dietitian

11 Aug 2020

Contributed by Lukas

In this episode of the podcast, Lauren Twigge 'The Dairy Dietitian', provides the truth on dairy. Helping you separate fact from fiction. Here's what...

The 8 Basic Principles Of A Healthy Diet For Fat Loss

10 Aug 2020

Contributed by Lukas

You might think dieting is complicated. And with so many conflicting ideas and opinions, no-one could blame you. But what are the basic principles of...

Cancer Myths, Ketone Supplements, Glute Gains, Increasing Strength, And More

09 Aug 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Cancer-Related Nutrition Myths (00:55) Do Ketone Supplements Work? (01:09:36) H...

6 Ways To Change Your Food Environment And Combat Cravings

08 Aug 2020

Contributed by Lukas

Cravings are a bitch. Controlling your uncontrollable urges feels like a battle you’re constantly losing. So how do you win the War On Cravings? We...

Can You Still Make Gains As You Get Older?

07 Aug 2020

Contributed by Lukas

If you’re late to the muscle gain party you might be wondering if you’re simply wasting your time. Is it too late to make gains when you get beyo...

Why You Shouldn't Expect Big Strength Gains When Building Muscle

06 Aug 2020

Contributed by Lukas

You might have the goal of building muscle and increasing strength at the same time, but it this an optimal approach to training? In this episode of ...

Hip Thrusts Or Squats For Bigger, Better, Stronger Glutes?

05 Aug 2020

Contributed by Lukas

What exercises should you be prioritising if you want to build better glutes? One 2019 study suggests the thrust might not be a must an...

Do Ketones Supplements Help You Lose Fat Faster?

04 Aug 2020

Contributed by Lukas

Do ketone supplements work? Can you achieve ketosis through a supplement and turn your body into a fat burning machine? Here's what a recent 2019 stud...

Cancer-Related Nutrition Myths, Conspiracy Theories, And Understanding Scientific Research With David Robert Grimes

03 Aug 2020

Contributed by Lukas

In this episode, David Robert Grimes, author of 'The Irrational Ape’ provides insight into cancer-related nutrition myths, the importance of critica...

Training Periodisation, Progressive Overload, Restrictive Dieting, And More

02 Aug 2020

Contributed by Lukas

6 episodes of this week's podcast in one:   * Tracking calories or macros (00:56)   * Restrictive dieting with Charlotte Fisher (15:31) &nbs...

Breaking Through Your Fat Loss Plateau And Other Listener Questions

01 Aug 2020

Contributed by Lukas

This episode of the podcast is a live recording of a listener Q&A streamed into The Iron Paradise Facebook Group on Thursday 31st July. Here's some of...

More Sets Or More Exercises? Which Is Best For Muscle Gain?

31 Jul 2020

Contributed by Lukas

If you want to build more muscle should you programme more sets or more exercises into your training? Find out in this episode of the podcast. FB Grou...

Getting Started With Training Periodisation

30 Jul 2020

Contributed by Lukas

If you're wondering what training periodisation is and how to incorporate in your workout programme, listen to this episode of the podcast for a simpl...

The Best Way To Achieve Progressive Overload

29 Jul 2020

Contributed by Lukas

If you want to know the best way to achieve progressive overload and build muscle, listen to this podcast for practical tips and advice, and a systema...

Overcoming Restrictive Dieting And Forming Good Habits With Charlotte Fisher

28 Jul 2020

Contributed by Lukas

In this episode of the podcast, I interview Charlotte Fisher about the dangers of restrictive dieting and how to avoid following unsustainable methods...

Should You Track Calories Or Macros For Fat Loss?

27 Jul 2020

Contributed by Lukas

Should you track macros or calories for fat loss? Is one easier than the other? Does one bring faster results through greater accuracy? Find out in th...

Post-Lockdown Weight Loss, Rest Periods, Muscle Loss, And More...

26 Jul 2020

Contributed by Lukas

6 episodes of this week's podcast in one:   * Exceeding Your Calorie Deficit   * Dieting And Muscle Loss   * Rest Periods For Muscle Ga...

If You Don't Want To Look Like A Bodybuilder, Train Like One

25 Jul 2020

Contributed by Lukas

You want to build muscle but not too much. After all, you don't want to look like a bulky pro bodybuilder. But here's why you should train like one, e...

How To Work Out If Your Gym Has Limited Equipment

24 Jul 2020

Contributed by Lukas

If your gym has limited equipment, can you still make progress toward your goals? If so, how? Find out in this episode of the podcast. FB Group, The I...

The Psychology Of Weight Loss In A Post-Lockdown World With Gabrielle Fundaro And Shannon Beer

23 Jul 2020

Contributed by Lukas

In this episode of the podcast I discuss the psychology of weight loss in a post-lockdown world with Gabrielle Fundaro PhD and Shannon Beer. We talk a...

Optimal Rest Periods For Muscle Gain: What New Research Tells Us.

22 Jul 2020

Contributed by Lukas

How long should you rest between sets for optimal muscle growth? A new study has added to the body of research but does it change the current view? Fi...

What's The Maximum Calorie Deficit Before Losing Muscle?

21 Jul 2020

Contributed by Lukas

How aggressive can your calorie deficit be before you start losing muscle? Does the desire to protect your gains mean you should be conservative with ...

Does Missing Your Calorie Target Matter?

20 Jul 2020

Contributed by Lukas

If you exceed your calorie targets does it matter? Or have you got more flexibility than you realise? Find out in this episode of the podcast. FB Grou...

Macro Splits, Post-Lockdown Training, Glute Building, And More...

19 Jul 2020

Contributed by Lukas

6 episodes of this week's podcast in one:   * Macros Splits For Muscle Gain (00:56)   * My Post-Lockdown Training Programme (14:07)   *...

A Badass Training Guide For Badass Glutes

18 Jul 2020

Contributed by Lukas

Want to build badass glutes? Here's a badass guide to make it happen. Simple, effective tips to improve your booty gains. FB Group, The Iron Paradise:...

6 Lessons From My Clients To Make 2020 Your Best Year Ever

17 Jul 2020

Contributed by Lukas

2020 has been a shit show but it's not over yet. Listen, and discover the lessons my clients have learned during lockdown that could help you achieve ...

7 Things I've Learned About Coaching Since Iron Paradise Fitness Began

16 Jul 2020

Contributed by Lukas

Here's 7 things I've about coaching since starting Iron Paradise Fitness. This insight could help you avoid common pitfalls and achieve your fitness g...

Calculating Maintenance Calories After Dieting

15 Jul 2020

Contributed by Lukas

If you want to know how to calculate maintenance calories after dieting, listen to this podcast and learn a simple, 4 step approach. Remove the confus...

Steal My Post-Lockdown Training Programme

14 Jul 2020

Contributed by Lukas

If you want an insight into my post-lockdown training programme, listen to this episode of the podcast. Discover how I plan to set up my workouts and ...

Do Macro Splits Matter For Muscle Gain?

13 Jul 2020

Contributed by Lukas

Is there a perfect macro split for muscle gain? Listen, and you'll discover if there's an ideal approach to macros for maximum muscle gain. FB Group, ...

Yohimbine, Creatine, Training Volume, Strength Loss, And More...

12 Jul 2020

Contributed by Lukas

6 episodes of this week's podcast in one:   * Creatine And A Calorie Deficit (00:56) * Yohimbine For Fat Loss (14:43) * My Post-Lockdown Plan (30...

Coping With The Fear Of Increasing Scale Weight

11 Jul 2020

Contributed by Lukas

Scale weight fluctuations can mess with your head whether you're dieting or trying to gain muscle. So how do you cope with constant changes in your we...

Is Strength Loss And Fatigue Avoidable In A Calorie Deficit?

10 Jul 2020

Contributed by Lukas

Can you avoid losing strength while you're dieting? Or is this just part-and-parcel of the process? Find out in this episode of the podcast. FB Group,...

Do All Exercises Contribute Equally To Training Volume?

09 Jul 2020

Contributed by Lukas

Are all exercises created equally when it comes to progressive overload and training volume, or should you account for different exercises in differen...

My Post-Lockdown Training, Nutrition, And Supplementation

08 Jul 2020

Contributed by Lukas

If you're interested in understanding how I plan to approach training, nutrition, and supplementation in a post-lockdown world, listen in to this epis...

Is Yohimbine A Fat Burner That Actually Works?

07 Jul 2020

Contributed by Lukas

Is Yohimbine an evidence-based fat burner that actually works, or should you save your money and focus on a calorie deficit? Discover the answer in th...

Should You Stop Taking Creatine In A Calorie Deficit?

06 Jul 2020

Contributed by Lukas

Should you stop taking creatine in a calorie deficit, or does it have benefit regardless of your goal. Discover the answer in this episode of the podc...

Free Weights Or Machines? Coaching, Wine And Chocolate, And More...

05 Jul 2020

Contributed by Lukas

6 episodes of this week's podcast in one:   * Free Weight Or Machines? (00:56) * Why You Should Hire A Coach (28:10) * Drink Wine And Lose Weight...

Counting Calories: 5 Ways To Make Tracking More Accurate

04 Jul 2020

Contributed by Lukas

If you're counting calories in MyFitnessPal you might be surprised to know it's not accurate. So here's 5 ways to make tracking calories more accurate...

Can You Eat Chocolate On A Diet And Still Lose Weight?

03 Jul 2020

Contributed by Lukas

Can you eat chocolate on a diet or is this nutritional fantasy? Discover whether your favourite chocolate snacks are helping or hindering weight loss....

Should You Workout When Tired? Plus Q&A

02 Jul 2020

Contributed by Lukas

Should you workout if you're tired AF, lacking motivation, and have all the get-up-and-go of a zombie? Find out in this episode of the podcast, which ...

Can You Drink Wine And Still Lose Weight? Plus Bonus Q&A

01 Jul 2020

Contributed by Lukas

Can you drink wine and still lose weight, or do you need to banish the bottle to get the lean, toned body you want? Find out in this episode of the po...

Why You Should Hire A Coach Like Me

30 Jun 2020

Contributed by Lukas

Coaching is often seen as something for the elite. For top athletes to achieve their goals. In reality, it’s a way to accelerate the achievement of ...

Free Weights Or Machines? New Study Reveals Which Is Best For Muscle Gain

29 Jun 2020

Contributed by Lukas

If you want to build muscle should you train with free weights or machines? A new study, released this year sheds further light on the subject. In thi...

Fasting And Muscle Gain, Supplements For Stress, Training Splits, And More

28 Jun 2020

Contributed by Lukas

6 episodes of this week's podcast in one:   * Gym Accessories To Help Your Training (00:56) * Intermittent Fasting And Muscle Gain (20:46) * Supp...

The Best Way To Get Stronger More Well-Defined Quads

27 Jun 2020

Contributed by Lukas

Men and women the world over want stronger, more well-defined quads, which begs the question… ‘How do you make it happen?” Is it training? Maybe...

Can Rhodiola Rosea Help Manage Stress Anxiety And Fatigue?

26 Jun 2020

Contributed by Lukas

Modern life is stressful and it can be hard to keep on top of it. With that in mind, many look to supplements to help, Rhodiola Rosea being one of the...

Is The Bro Split Really That Bad For Building Muscle?

25 Jun 2020

Contributed by Lukas

Is the bro split a stupid way to train, or is it a perfectly valid way to set up your training programme? If you Can’t bear to get rid of arm day, l...

Is Ashwagandha An Evidence-Based Supplement?

24 Jun 2020

Contributed by Lukas

Ashwagandha has become a popular supplement. But is it evidence-based? Does it offer benefit, or is it still firmly in the category over overblown hyp...

Is Intermittent Fasting Counterintuitive For Muscle Gain?

23 Jun 2020

Contributed by Lukas

Intermittent fasting is one of the most popular dieting methods around, but is it valid for building muscle in a calorie surplus? With talk of increas...

What Gym Accessories And Lifting Equipment Could Help Your Training?

22 Jun 2020

Contributed by Lukas

Lifting equipment might not be your first consideration when thinking about muscle gain. But after exercise selection, sets, reps, and other more impo...

Cutting And Bulking, Squat Technique, Post-Lockdown Training, And More

21 Jun 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * How Lean Should You Get Before Bulking? (00:56) * Breaking Down Squat Technique (15:01) * Regaining Streng...

Is Working Out Frustrations In The Gym Working Against You?

20 Jun 2020

Contributed by Lukas

Using the gym to work out your frustrations is common, but is this approach whipping you up into a fury and detracting from your training? Find out in...

What To Do If Your Workouts Suck?

19 Jun 2020

Contributed by Lukas

If your workouts suck and your progress is lack-lustre, an overhaul of your training could be the order of the day. With that in mind, here's a podcas...

Caffeine, Lean Bulking, And Increasing Fibre: Listener Q&A

18 Jun 2020

Contributed by Lukas

In this episode of the podcast I delve into your questions and discuss caffeine supplementation, lean bulking, fibre intake, and more.   To join ...

How Best To Regain Strength And Size After Lockdown

17 Jun 2020

Contributed by Lukas

Listen to this episode of the podcast for a simple, effect guide on how to approach training once lockdown lifts. It's time to regain your strength an...

Breaking Down The Squat: How Low Should You Go?

16 Jun 2020

Contributed by Lukas

How low should you go in your squat? In this episode of the podcast you'll discover how to improve your squat technique using the A.R.C Method of setu...

How Lean Do You Have To Get Before Bulking?

15 Jun 2020

Contributed by Lukas

If you've decided to cut before switching to a lean bulk, you might be wondering how lean you have to get. This podcast answers that question and prov...

SkinnyJabs, Ab Training, Reverse Dieting, And More

14 Jun 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * Your Complete Guide To Ab Training (00:56) * Reverse Dieting Without Overeating (41:34) * How Often Should...

1,000,000 Downloads: A Lesson In Persistence

13 Jun 2020

Contributed by Lukas

Last week the podcast exceeded 1,000,000 downloads since launch. And this epic milestone provides an opportunity to learn a lesson in persistence. &nb...

Are SkinnyJab Injections A Safe Weight Loss Solution?

12 Jun 2020

Contributed by Lukas

Are SkinnyJab injections a safe weight loss solution, or yet another example of an over-hyped, celebrity-endorsed quick fix? Listen in to discover mor...

CrossFit In Crisis? What Gregg Glassman's Resignation Means For The Brand And The Sport

11 Jun 2020

Contributed by Lukas

Gregg Glassman, CEO of CrossFit has stepped down from his position amidst controversy over tweets posted over the weekend. But what how does the fallo...

Should You Weigh Yourself Daily Weekly Or Not At All?

10 Jun 2020

Contributed by Lukas

How often should you weigh yourself while dieting? Daily? Weekly? Not at all? Which option is best for helping you escape the torture you keep putting...

How To Reverse Diet And Avoid Overeating

09 Jun 2020

Contributed by Lukas

Have you thought about how to reintroduce calories into your diet after dieting is over? If you're fearful of weight rebound and undoing all your hard...

Your Complete Guide To Leaner, Well-Defined Abs

08 Jun 2020

Contributed by Lukas

In the 12th and final instalment of The Complete Guide To Building Muscle, the Physique Development team and I explore the nuances of ab training and ...

PCOS, Pre-Workout Nutrition, Losing Weight Without Tracking, And More

07 Jun 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * Losing Weight Without Tracking (00:56) * How PCOS Affects Metabolism (18:31) * Pre-Workout Nutrition In Th...

How Should You Train When The Gyms Reopen After Lockdown?

06 Jun 2020

Contributed by Lukas

When the gyms reopen for business it might be tempting to pick up where you left off. To go hell for leather and train yourself into the ground. But i...

What's The Best Way To Address Poor Form In The Gym?

05 Jun 2020

Contributed by Lukas

Poor form can destroy your joints and derail your progress. But it can be hard to know how to correct your exercise execution if you're not sure where...

Finding Motivation, Cheat Days, And Dealing With Insecurities

04 Jun 2020

Contributed by Lukas

This episode of the podcast is an interview recorded for the Shane Walsh Podcast, In it, we discussed a number of different topics from motivations, t...

Pre-Workout Nutrition If You Train Early In The Morning

03 Jun 2020

Contributed by Lukas

If you train early in the morning, how should you approach your pre-workout nutrition? Should you train fasted or aim to consume some calories? If so,...

PCOS: How Much Of An Impact Is It On Your Metabolism?

02 Jun 2020

Contributed by Lukas

PCOS can impact your health in a number of different ways. And in certain instances, it can cause a significant reduction in metabolism, which could m...

How Do You Create A Calorie Deficit Without Tracking Calories And Macros?

01 Jun 2020

Contributed by Lukas

Think calorie deficit and you might automatically think calorie tracking. Think calorie tracking and you might think boring, restrictive, and unappeal...

Mindset, Calorie Cycling, Resistance Profiles, Rapid Fat Loss, And More...

31 May 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * Keeping Mind And Body On Track In Lockdown (00:56) * Is Calorie Cycling Beneficial For Fat Loss? (24:25) *...

What's The Best Way To Train If You Struggle To Build Muscle?

30 May 2020

Contributed by Lukas

Not being able to build muscle can be frustrating. Especially when you train your hardest with each workout. In this podcast you'll discover the best ...

Can You Lose Fat Quickly Without Losing Muscle?

29 May 2020

Contributed by Lukas

Can you lose fat quickly without losing muscle? Or is it inevitable that you need to sacrifice some gains in order to see the definition you want? Lis...

Making The Switch: The Growth Of Iron Paradise Fitness

28 May 2020

Contributed by Lukas

In this episode of the podcast, I'm interviewed by Ross Gilmour of The Better Body Collective. We discussed my transition into the fitness industry an...

Understanding Resistance Profiles And Strength Curves For More Muscle Growth

27 May 2020

Contributed by Lukas

Resistance profiles and strength curves might seem like complicated concepts that bear no relation to your training or progress. But they do. And in t...

Could Calorie Cycling Increase Your Speed Of Fat Loss?

26 May 2020

Contributed by Lukas

Could calorie cycling speed up your rate of fat loss, or is it more nutrition complexity you could do without? In this episode of the podcast, you'll ...

How To Keep Mind And Body On Track With No Gym Access

25 May 2020

Contributed by Lukas

Keeping your mindset in a good place and staying on track with your fitness goals can be tough in the current climate. In this podcast, discover how I...

Macros, Calculating a Calorie Deficit, Home Training, And Healthy Habits

24 May 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * Forming Healthy Habits (00:56) * How To Train For Your First Pull Up At Home (28:21) * Why You Don't Need ...

How Big Should Your Calorie Deficit Be?

23 May 2020

Contributed by Lukas

If a calorie deficit is essential for fat loss, how big should the deficit be? Can it be too big, or too small? Is there a "goldilocks" of deficits? D...

Are Macros The Answer To Your Nutrition Problems?

22 May 2020

Contributed by Lukas

Do you need to focus more attention on macros in order to lose weight, build muscle, and achieve your goals? Or is it just more hassle than is necessa...

Achieving Progressive Overload With Home Workouts And Limited Equipment

21 May 2020

Contributed by Lukas

Can you achieve progressive overload while training from home and with limited equipment? In this episode of the podcast, you'll discover how to manip...

Why You Don't Need To Deadlift From The Floor

20 May 2020

Contributed by Lukas

Many people have an unnecessary obsession with deadlifting from the floor. Especially if the goal is to build muscle.   In fact, in some cas...

How To Do Your First Pull Up Without Doing Pull Ups

19 May 2020

Contributed by Lukas

How do you progress to your first pull up if you can only workout and home and you don't have access to pull up equipment? Sounds tricky, right? Well,...

Whats The Best Way Of Forming Healthy Habits?

18 May 2020

Contributed by Lukas

Forming healthy habits and breaking bad ones can be difficult. It's not as mathematical as a calorie deficit, which makes implementing positive change...

Protein Intake, Beginner Home Workouts, Muscle Gain, Quarantine Updates, And More...

17 May 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * Tempos For Muscle Gain (00:56) * 5 Common Mindset Mistakes (28:29) * Quarantine And Mental Health (51:25) ...