The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta

How to approach strength training if you'e over 40, curbing late night snacking, and things we've changed our minds about.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠Chapters:00:00 The Journey of Fitness and Cardio Progress08:25 Understanding Risk and Pushing Limits in Training16:27 The Balance of Grit and Grace in Fitness22:59 Mindfulness and the Human Experience in FitnessQ and A:27:05 How many days a week should I strength train if I'm over 40?32:14 I always end up stacking at night - how do I stop?37:36 What have you changed your mind about recently?

Stress can lead to stress eating, skipped workouts, and no progress. In this episode, we talk about the importance of daily stress management and give you some simple ways of doing so.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠Chapters:00:00 Accountability in Fitness: Running Progress06:49 The Longest Runs: Personal Experiences and Milestones09:11 Understanding Stress Management: Purpose and Techniques12:28 Understanding Stress and Its Role in Growth15:58 Daily Stress Management Techniques19:56 The Importance of Journaling for Mental Clarity25:05 Navigating Stress: The HALT Method28:40 Preparing for Seasonal Stressors32:45 Exploring Diverse Stress Management Tools

This week we're accepting applications from busy moms who want to lose up to 15 lbs in the next 12 weeks while fully enjoying the upcoming holiday season.But spots are limited.If you're ready, book a no-pressure call with Daniel at ⁠⁠rosentrain.com/call⁠⁠ to see if we'd be a good fit.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠Chapters:02:47 The Journey into Running05:58 The Importance of Consistency in Exercise08:39 Understanding Cardio and Its Benefits11:39 The Reality of Maintaining Progress13:40 The Consequences of Inaction16:18 Youth and Its Impact on Fitness19:05 Observations on Aging and Health19:43 Understanding Adult Development and Responsibilities22:38 The Importance of Health in Busy Lives25:53 The Power of Planning and Tracking28:07 Overcoming Self-Limiting Beliefs32:49 Finding Time for Health in a Busy Schedule37:02 Taking Action: The First Step to Change

This week we're accepting applications from busy moms who want to lose up to 15 lbs in the next 12 weeks while fully enjoying the upcoming holiday season.But spots are limited.If you're ready, book a no-pressure call with Daniel at ⁠rosentrain.com/call⁠ to see if we'd be a good fit.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠Chapters:00:00 September Slump: A Common Challenge07:41 Overcoming Motivation Loss17:52 Life's Demands: Balancing Health and Responsibilities24:50 Breaking the Perfectionist Mindset34:27 Taking Ownership of Your Choices

We share a 5-point plan to help you stay consistent with health and fitness as the kids head back to school. We talk about establishing anchor habits, keeping meals simple, scheduling workouts like any other commitment, creating backup plans for busy days, and focusing on consistency instead of perfection. Together, we explore practical strategies and relatable stories that can make this transition smoother.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠Daniel's "double dinners" meal planning approach: https://www.instagram.com/reel/DLX7laDJIEl/?igsh=MW8zcXh6aHQxYmswZg==The Nate Bargatze routine we referred to: https://youtube.com/shorts/h5ZDRp5E0us?si=vD-gJTMMhBXFhfj7Chapters:00:00 Navigating Back to School Chaos08:26 Establishing Anchor Habits for Consistency17:47 Simplifying Meals for Busy Lives20:02 Effective Communication in Parenting23:14 Scheduling and Prioritizing Self-Care24:10 Creating Plan B Options for Busy Days28:59 Embracing Consistency Over Perfection

We tackle a listener’s question on how to transition from weight loss to maintenance. We share the key habits that keep results, why consistency matters more than perfection, and how to prevent slipping back into old patterns.Book a no-pressure call to see if you'd be a good fit for our coaching service: ⁠⁠⁠⁠https://www.rosentrain.com/call⁠Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠Books we like:"Eat It" - Jordan Syatt and Michael Vacanti"Fit At Any Age" - Susan Niebergall"Bigger Leaner Stronger" and "Thinner Leaner Stronger" - Michael Matthews"Not A Diet Book" - James SmithChapters:00:00 Introduction and Location Check-In03:05 Aging and Acceptance05:57 Strength Training and Personal Growth08:58 Health vs. Work Priorities12:03 Cognitive Dissonance in Health Choices15:02 Actionable Steps for Health17:54 Time Management and Health Prioritization23:28 Prioritizing Self-Care for Better Relationships24:55 Understanding Symptoms and Root Causes26:33 Aligning Actions with Beliefs28:50 Overcoming Resistance and Building Momentum30:05 Transitioning from Weight Loss to Maintenance31:26 Maintaining Progress After Reaching Goals37:32 The Importance of Coaching and Guidance

Is it smart to try losing weight when your hormones feel out of whack? In this episode, we answer a listener’s question about weight loss during perimenopause and explain why waiting for "perfect hormones" might be holding you back.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠Chapters00:00 Navigating Parenting Challenges02:59 CrossFit Competition Insights05:54 Kettlebell Training Techniques09:00 The Mindset of Martial Artists11:56 Weight Loss and Hormonal Changes19:18 Navigating Hormonal Changes24:45 Taking Ownership of Health Choices30:06 Understanding Medical Guidance34:37 Implementing Sustainable Health Habits39:19 Adapting Fitness Approaches with Age

Waiting for life to calm down before taking action?Daniel and Santo break down why the “perfect time” never comes, how the all-or-nothing mindset keeps you stuck, and why small, consistent actions matter most.You’ll learn how to reframe busy seasons, make time for fitness, and turn everyday challenges into opportunities for growth.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠Chapters:00:00 Judging Choices, Not People03:05 The Illusion of Perfect Timing05:59 Breaking the All-or-Nothing Mindset09:10 Finding Time for Fitness11:56 The Shield of Busyness15:07 Stress Management and Planning17:46 Execution Over Optimization20:56 The Consequences of Inaction26:09 Overcoming Procrastination and Excuses28:58 The Importance of Asking for Help31:08 Reframing Busy Periods as Opportunities36:40 Developing Skills for Consistency39:20 Quality of Life and Aging41:10 Behavior Change and Progress47:19 Taking Action Amidst a Busy Schedule

Daniel and Santo discuss about drinking less, fitting in workouts with a packed schedule, and making more intentional choices for long-term health.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠TIMESTAMPS:00:00 Celebrating Milestones (Turning 40) and Personal Reflections02:56 The Impact of Alcohol on Health and Mood05:58 Navigating Alcohol Consumption: Guidelines and Personal Choices08:55 Understanding the Health Risks of Alcohol11:46 The Importance of Long-Term Health Decisions14:08 The Role of Immediate Gratification in Fitness and Nutrition14:16 Reframing Choices for Better Health17:22 Finding Time for Fitness in a Busy Schedule22:39 The Power of Short Workouts25:08 Prioritizing Fitness in a Busy Schedule28:01 Multitasking: Combining Work and Workouts31:44 Sacrificing Sleep for Fitness: A Controversial Choice34:25 Finding Time: The Importance of Time Audits38:42 Meal Prep Strategies for Busy Lives40:34 Creative Ways to Fit in Exercise41:27 The Reality of Time Constraints42:41 Balancing Relaxation and ProductivityCanadian government's alcohol guidelines: https://www.canada.ca/en/health-canada/services/substance-use/alcohol/low-risk-alcohol-drinking-guidelines.htmlCanadian Centre on Substance Use and Addiction's views on alcohol: https://www.ccsa.ca/en/guidance-tools-resources/substance-use-and-addiction/alcohol/canadas-guidance-alcohol-and-healthFlawed studies grouped former drinkers with never drinkers: ⁠https://www.medicalnewstoday.com/articles/moderate-drinking-does-not-boost-longevity-new-evidence-warns⁠WHO’s alcohol guidelines: ⁠https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health⁠Dr Mike's view on alcohol: https://www.youtube.com/watch?v=u0IOs2B4ocYDouble Dinners, Daniel's very simple approach to meal prepping: ⁠https://www.instagram.com/p/DLX7laDJIEl/⁠

We break down the simple steps to take for setting a weight loss goal you’ll actually achieve. We’ll cover why specific goals matter, what SMART goals get wrong, and why slow weight loss should probably be your goal.Book a no-pressure call to see if you'd be a good fit for our coaching service: ⁠⁠⁠⁠https://www.rosentrain.com/call⁠⁠Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠TIMESTAMPS:00:00 The Importance of Specific Goals02:58 Understanding SMART Goals06:06 The Reality of Weight Loss08:24 The Role of Consistency in Habits10:36 The Slow vs. Fast Weight Loss Debate13:32 Creating Sustainable Habits16:34 The Athlete's Perspective on Health19:37 Finding Balance in Fitness Goals25:47 The Life of a Young Athlete26:42 The Importance of Recovery29:08 Prioritizing Health Over Entertainment32:59 Setting Effective Goals35:51 The Power of Process Goals38:57 Rewarding Progress42:05 Living Life to the FullestDisclaimer: The views expressed in this podcast are personal opinions based on publicly available information, personal experience, and general observations. They are not intended as statements of fact about any individual or organization.

If you regularly travel for work and you struggle to stay consistent, this episode is an essential listen.Book a no-pressure call to see if you'd be a good fit for our coaching service: ⁠⁠⁠https://www.rosentrain.com/call⁠Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠TIMESTAMPS00:00 Breaking the Podcast Norms04:23 Traveling for Work: Maintaining Consistency21:26 Planning for Success: Post-Travel Strategies22:19 Mastering Nutrition on the Go23:30 Staying Active While Traveling30:55 Optimizing Sleep During Travel38:58 The Importance of Planning

We have a wide-ranging conversation, covering:- Why we each have two freezers- The ethics of eating meat- The physical costs of becoming a world-class athlete- Why building muscle is psychologically easier but physiologically more difficult than losing fat- Lots more!Book a no-pressure call to see if you'd be a good fit for our coaching service: ⁠⁠https://www.rosentrain.com/callFollow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠Timestamps:00:00 Morning Routines and Quick Meals02:56 Planning for Success in Nutrition05:49 Stocking Up: The Importance of Preparedness08:45 Ethics of Meat Consumption and Local Sourcing11:56 Fitness Challenges and Personal Milestones15:02 Strength Standards and Functional Fitness20:36 Understanding Strength Standards22:49 The Balance of Strength and Mobility25:30 The Cost of Athletic Excellence27:17 The Importance of Consistency in Health29:52 The Challenge of Building Muscle33:39 Training to Failure vs. Leaving Reps in the Tank38:42 The Nuances of Muscle Building41:44 Taking Action Over Perfection

Are you a busy parent struggling to balance your health and weight loss goals with work and taking care of kids? This episode is for you - jump to 15:05 if you want to skip the intro.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TIMESTAMPS:00:00 Introduction and Milestones01:54 The Power of Podcasting05:59 Navigating Social Media vs. Podcasts09:04 The Importance of Critical Thinking12:50 Understanding Our Limitations14:49 Addressing Overwhelm in Weight Loss22:36 Stress Management and Sleep23:32 Conscious Health Decisions25:12 Identity and Health Habits26:35 Decision Fatigue and Simplicity28:12 The Importance of Planning29:57 Adapting Habits Over Time33:35 Creating Structure in Busy Lives37:25 Efficiency in Meal Planning

If you're a parent and you feel life is too busy to plan and prep meals, this episode will be a GAMECHANGER.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TIMESTAMPS:21:33 - Meal prepping sounds great in theory, but I never stick with it. Is there a simpler way to eat high-protein meals during a busy work week?13:10 - The simplest approach to planning dinners we've ever come across.21:20 - What to do if you start to find certain meals boring.25:45 - Breakfast made simple.27:59 - How to be better prepared with groceries.31:38 - Meal delivery services.33:43 - How to simplify lunch.35:53 - How and why to keep it all simple.

Want to ask a question for us to answer on a future episode of the podcast? Send us a message on Instagram (links below), making sure the first word of your message is "PODCAST".Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠TIMESTAMPS:08:46 - Tracking calories is tedious and stressful. Are there any other ways of losing weight without tracking?30:01 - How important is cardio for weight loss? I see everyone talking about strength training for weight loss, but does cardio play a role?44:46 - When’s the best time to train if my goal is weight loss?

If you feel you're doing everything you "should" be doing for weight loss - like eating "clean" and working out consistently - without seeing any results, listen to this episode!Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠TIMESTAMPS:08:07 - What purpose does it serve to walk backwards on a treadmill?12:24 - What is the minimum number of workouts I can do each week and see results?18:23 - I'm a woman over 40 stuck in a plateau, even with workouts and clean eating. What should I do?

How many times have you asked yourself "I know what to do - so why can't I do it?"We explain why in this episode.Want to lose up to 15 lbs in the next 3 months while living your best life and enjoying the summer social season? Book a no-pressure call to see if you'd be a good fit for our coaching service: ⁠https://www.rosentrain.com/callFollow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠TIMESTAMPS:04:57 - Whenever I feel stressed I overeat. How do I stop this?26:10 - I know what to do to lose weight, but I just don’t do it. What’s wrong with me?

Think your workout class or following along to YouTube videos counts as strength training?Not so fast.In this episode, we break down why most classes and follow-along workouts DON'T actually count as strength training, and what does.We’re not here to trash your routine. In fact, we explain why those workouts still have value and why you should probably keep doing them.But if getting stronger, leaner, and more toned is the goal, you’ll want to hear this.Want to lose up to 15 lbs in the next 3 months while living your best life and enjoying the summer social season? Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/callFollow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠Coaches mentioned in this episode:- Mike Boyle https://www.instagram.com/michael_boyle1959- Ben Bruno https://www.instagram.com/benbrunotraining- Meghan Callaway https://www.instagram.com/meghancallaway- Sohee Carpenter https://www.instagram.com/soheefit- Eric Cressey https://www.instagram.com/ericcressey- Joe DeFranco https://www.instagram.com/defrancosgym- Molly Galbraith https://www.instagram.com/themollygalbraith- Dan John https://www.instagram.com/coachdanjohn- Alex Viada https://www.instagram.com/alex.viada

We tackle two of the most common challenges women face when trying to lose weight: having a desk job that keeps you sedentary, and not liking vegetables.If you’ve ever said, “I sit too much,” or “I wish I liked healthy food,” this one’s for you.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠Less than 3% of Americans eat enough fiber: https://www.sciencedirect.com/science/article/pii/S0022316622027614Timestamps:00:00 - 09:13 - An update on our fat loss phases.09:14 - I have a desk job and I can't get 7-10K steps per day. I want to lose weight. How do I calculate my calorie intake?27:39 - I don't like vegetables. Do I have to eat them if I'm trying to lose weight?

Five supplements to avoid, five supplements we love, and a general conversation about stress and its impact on weight loss.IMPORTANT: There are risks to using supplements. This podcast is for informational purposes only and is not intended as medical advice; always consult a qualified healthcare provider before starting any supplement.If you'd like to try any supplements from Legion Athletics - who sponsor Daniel - use the code ROSENTRAIN at checkout for a buy-one-get-one-50%-off deal on your entire cart if you're a new customer. If you've ordered from them before, use the code ROSENTRAIN to receive 20% CASH BACK in the form of points on the website that you can use on any future orders.https://www.legionathletics.com (affiliate link)Studies:- https://pubmed.ncbi.nlm.nih.gov/33427571/- https://www.ncbi.nlm.nih.gov/books/NBK98502/- https://pubmed.ncbi.nlm.nih.gov/33572973/- https://pubmed.ncbi.nlm.nih.gov/25522674/- https://pubmed.ncbi.nlm.nih.gov/31603036/TIMESTAMPS:00:00 - 24:54 - General conversation about stress management and the impact stress can have on weight loss.24:55 - Five supplements to avoid43:21 - Five supplements we likeWant help figuring out what’s holding you back? Book a no-pressure call with us to talk through your goals and next steps: ⁠⁠https://www.rosentrain.com/call⁠