LiftingLindsay's More Than Fitness

Your height isn’t the problem. Comparing your body to someone else’s is.Every woman has her own numbers. Your maintenance, your muscle, your progress. The goal isn’t to eat like the taller girl or train like the shorter one. It’s to learn what works for your body and pull the levers you actually control.That’s exactly what we do inside the BeStrong app. 💪✔️ Programs built for real life: 3, 4 or 5 days a week, at home or in the gym✔️ A macro calculator so you can find your own numbers instead of borrowing someone else’s✔️ Meal plans and recipes that fit your goals✔️ A monthly live coaching call with me, plus direct access to message me with your training questions✔️ A community of women 35 and older who are done blaming their bodies and ready to build themOur next group cycles start Monday, November 2. Strong and Sculpted runs 4 days a week, Fitness Minimalist runs 3, and both come with home and gym options. Join today!!!Join HERE for free 7 day trial!Topics discussed:(00:07) - What is the average height for adults? (02:52) - The struggle of being tall with long legs (05:18) - Is it harder for shorter women to lose weight? (09:30) - Does height change your metabolism? (19:21) - Comparing my arm span with a shorter person (22:19) - Is it harder for a short person to put on muscle than a taller person? (28:17) - Everyone's starting point is different (34:49) - Why am I comparing myself to someone else? Connect With LindsayInstagram: @liftinglindsayJoin the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.Learn more at liftinglindsay.comReady To Train With Us?If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.Our newest hypertrophy phase has already begun, but you're absolutely not behind.This training block focuses on:✔ Lengthened position training✔ Strategic pauses and isometrics✔ Improving muscle tension✔ Building strength and muscle with intentional execution✔ Learning how to make the target muscle do more of the workYou'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.Join us HERE

Topics discussed:00:00 Body Recomp Overview01:53 What Recomp Means02:42 Why It Feels Slow03:54 Money Analogy Mindset09:52 Social Media Expectations12:53 Who Recomp Works For15:26 Machines vs Free Weights17:52 What Builds Muscle20:34 Setting Calories Protein23:48 Nutrient Timing Fueling30:35 Wrap Up And InviteConnect With LindsayInstagram: @liftinglindsayJoin the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.Learn more at liftinglindsay.com🎉 EXCITING ANNOUNCEMENT: New training starts Monday, 11/2! 🎉Don’t miss out! The newest training cycles launch inside the LiftingLindsay App, and there’s a fit for every schedule:3x a week(fitness Minimalist) or 4x a week (Strong & Sculpted) programsA 4x a week, 30 to 40 minute option for busy daysHome and gym alternatives for every workout, so you can train anywhere100s of high protein recipesMeal PlansCommunityPlace to send me a DM to get your personal questions answered!Download the LiftingLindsay App, pick your program, and start on day one with the whole community. CLick HERE

 Lindsay delivers “tough love” about stopping calorie and body comparisons, even with women of the same height and weight, because maintenance and progress depend on many individual factors. Topics discussed:00:00 Stop Comparing Now00:52 Instagram Numbers Trap02:15 Main Gaining Explained04:17 Scale Versus Composition05:47 What Maintenance Means06:14 Basal Metabolic Rate Basics10:00 NEAT Changes Everything11:46 Exercise And Food Thermics13:44 Why Same Stats Differ15:59 Height Weight Myth18:59 Client Maintenance Overshoot19:45 Glycogen Water Weight21:42 Find Your True Maintenance25:01 Gap Versus Gain Mindset26:34 App DM Reminder WrapConnect With LindsayInstagram: @liftinglindsayJoin the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.Learn more at liftinglindsay.comReady To Train With Us?If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.Our newest hypertrophy phase has already begun, but you're absolutely not behind.This training block focuses on:✔ Lengthened position training✔ Strategic pauses and isometrics✔ Improving muscle tension✔ Building strength and muscle with intentional execution✔ Learning how to make the target muscle do more of the workYou'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.Join us HERE

QUICK ANNOUNCEMENT! Brand new Train With Me programming starts TODAY!This is my personal programming, so if you want to follow along and train exactly how I’m training right now, come join me!Here’s what you’re getting:5 workouts per week, with a 4 day optionLeg + delt emphasisHome AND gym optionsMy exact programming and progressionsMeal plans + high protein recipesNutrition education and resourcesAccess to our communityAsk me questions inside the appI want to teach you how to train smart AND eat smart, and give you the actual tools to do both.The new cycle starts TODAY, so this is the perfect time to jump in and start with us from Week 1.Come Train With Me! Free 7 day Trial HERETopics discussed:(00:25) - New train with me program begins (05:46) - Meal plans added to the app (07:10) - Grip strength internet drama (18:44) - The effort loop (23:46) - Try not to work with attachment to the outcome (25:46) - The problem wtih needing faster results (36:52) - Finding ways to enjoy victories on the journey Connect With LindsayInstagram: @liftinglindsayJoin the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.Learn more at liftinglindsay.comReady To Train With Us?If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.Our newest hypertrophy phase has already begun, but you're absolutely not behind.This training block focuses on:✔ Lengthened position training✔ Strategic pauses and isometrics✔ Improving muscle tension✔ Building strength and muscle with intentional execution✔ Learning how to make the target muscle do more of the workYou'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.Join us HERE

Lindsay explains that protein recommendations swing widely and argues intake should be based on context: goals, resistance training, body composition, and whether someone is eating at maintenance or in a calorie deficit. She emphasizes that calorie restriction can suppress muscle protein synthesis, making higher protein and resistance training especially important during fat loss phases, citing recommendations for lean, trained individuals in aggressive cuts and explaining why protein targets may rise as deficits become more severe.Topics discussed:(00:00) - Protein Debate Begins (01:51) - RDA vs Training Goals (03:44) - Protein for Aging Strong (05:13) - ISSN Guidelines and Context (06:23) - Where 0.7 Comes From (07:44) - Why Some Need More (09:41) - High Protein at Maintenance (10:33) - Mindful Eating App Plug (12:54) - Deficit Changes Everything (14:43) - Muscle Biology in a Cut (17:33) - Higher Targets for Lean Lifters (21:03) - Practical Protein Examples (23:34) - Lifestyle and Cut Cycles (26:16) - Wrap Up and Takeaways Connect With LindsayInstagram: @liftinglindsayJoin the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.Learn more at liftinglindsay.comReady To Train With Us?If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.Our newest hypertrophy phase has already begun, but you're absolutely not behind.This training block focuses on:✔ Lengthened position training✔ Strategic pauses and isometrics✔ Improving muscle tension✔ Building strength and muscle with intentional execution✔ Learning how to make the target muscle do more of the workYou'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.Join us HEREStudies & ReferencesMorton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.This is the big meta-analysis behind the commonly cited ~1.6 g/kg or 0.73 g/lb protein target for resistance training. The estimated breakpoint was 1.62 g/kg/day, with a 95% CI extending to 2.20 g/kg/day. Read the studyJäger R, et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition.ISSN recommends approximately 1.4–2.0 g/kg/day (0.64–0.91 g/lb) for most exercising individuals, while noting that higher intakes may be useful during calorie restriction. Read the position standAreta JL, et al. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American Journal of Physiology.After only five days of energy restriction, resting muscle protein synthesis decreased. Resistance training restored MPS toward energy-balance levels, and protein ingestion after training stimulated it further. This is a great study for explaining why lifting + protein become so important during a deficit. Read the studyHelms ER, et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism.This review suggested 2.3–3.1 g/kg of fat-free mass during calorie restriction in lean resistance-trained athletes, with protein needs potentially increasing with greater leanness and more severe calorie restriction. Read the reviewLongland TM, et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition.Young men underwent an aggressive ~40% calorie deficit while training six days per week. Those consuming 2.4 g/kg protein gained more lean mass and lost more fat than those consuming 1.2 g/kg. Important study, but also a perfect example of why population and context matter. Read the studyPasiakos SM, et al. (2013). Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB Journal.Participants consumed 0.8, 1.6, or 2.4 g/kg/day during a 40% energy deficit. The groups consuming 1.6 and 2.4 g/kg lost a smaller proportion of weight from fat-free mass than the RDA group, supporting protein intakes above the RDA during substantial energy restriction. Read the study