Only 1 out of 10 people who lose weight will keep it off longer than 5 years. They aren’t special. They do a few things most people don’t. In this episode, we break down exactly what those things are so you can use them too.

 * Why most people regain the weight within 1–5 years — and how to avoid becoming another statistic
 * The 7 key habits successful weight loss maintainers have in common (and how to start building them today)
 * How to design a lifestyle you actually enjoy so the results stick for good
 * The mindset shift that makes getting back on track after a setback easier than ever

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#123 - 7 "Secrets" From People Who Never Regain the Weight

It’s hard to fix problems you don’t even see clearly. If you feel like you’re doing everything right but still not making progress this episode will help you figure out why.

In this episode, I break down:

 * The perfection trap that keeps smart people stuck at the starting line
 * Why your expectations are making you quit too soon
 * The real reason it feels like you're spinning your wheels (and how to fix it)
 * How to start shifting your identity with small, consistent wins



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#122 - 4 Hidden Things Holding You Back (And How to Get Past Them) 

Can you really lose fat and build muscle at the same time? In this episode, we break down the truth about body recomposition and whether it’s the right move for you.

What You’ll Learn:

 * What body recomposition is and how it actually works
 * Who should focus on fat loss, muscle gain, or try to do both
 * Real strategies to get stronger, leaner, and feel better in a practical way 
 * Pros and cons of recomposition vs. traditional bulking/cutting
 * How to know which approach fits your body, goals, and lifestyle



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#121 - Losing Fat & Building Muscle At The Same Time 

Tiny changes. Major progress. Discover how simple tweaks can transform your diet, training, mindset—and results. It's the 1% better mindset but backed with practical things for you to add in today. 

In this episode, you’ll learn how to…

 * Nutrition hacks that stick: flavored or sparkling water, frozen strawberries, crockpot meals, smart fast‑food swaps.
 * Efficient training boosts: superset and rest‑pause strategies, lifting straps, sneaky steps (walking pad), and going close to failure.
 * Consistency made easy: set specific training goals, use accountability, and lean on the 5‑minute motivation rule.
 * Lifestyle wins: calorie‑cycle around your social life, pick low‑calorie drinks, ban your phone from the bedroom, and sneak in short walks.
 * Mindset & mobility on the go: take the stairs, sit on the floor, choose fun cardio or podcasts, and build healthy habits into daily life.

Tune in for quick, actionable tips that stack into big wins.

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#120 - 28 Quick Tips for Better Progress: Small Changes in Diet, Fitness, & Lifestyle

In this episode, we’re diving into how to fix a slower metabolism, fat loss travel tips, and answering some common questions about optimizing your gym routine and nutrition.

Topics covered:

 * Understanding metabolism and what factors can slow it down
 * Practical ways to boost your metabolism with simple habits
 * Travel-friendly fat loss tips to stay consistent on the go
 * When and why to change exercises in the gym for better results
 * How to get more protein without adding extra calories to your diet



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#119 - "Fixing" A Slow Metabolism, Fat Loss Travel Tips & More

Your fat loss doesn’t start in the gym. It starts at the grocery store. In this episode, I’m breaking down exactly how to shop like someone serious about losing weight and keeping it off. 

Here’s what you’ll get from this episode:

 * The biggest grocery shopping mistakes that sabotage fat loss (and what to do instead)
 * A simple strategy to build your weekly grocery list without feeling overwhelmed
 * The exact foods I recommend for high-protein, high-volume, and high-satiety meals
 * How to balance the 80/20 rule and avoid keeping trigger foods that lead to overeating

If you need some recipes, you can grab my free cookbook with over 50 macro-friendly, high-protein meals — linked in the show notes.

50+ Recipes To Make Weight Loss Easier  [https://www.canva.com/design/DAGk1cETAFY/Xm9kemZiGE-3ZO1Z9IZg8w/view?utm_content=DAGk1cETAFY&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hdc2ee4ddba]

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#118 - The 100-Pound Weight Loss Grocery List

Most people don’t fail because they don’t want to change. They fail because they’re stuck in the wrong mindset and focused on the wrong things. 

In this episode, we break down the mindset shifts and real-world habits that separate the people who finally make it stick from the ones who keep starting over.

 * Why trying to be perfect keeps most guys stuck — and what to focus on instead
 * How the most successful clients think about food, progress, and long-term change
 * What “strategic ignorance” is and how it quietly sabotages your goals
 * The underrated mindset shift that makes fitness sustainable (and actually enjoyable)
 * How simple tracking and awareness (not obsession) leads to better results



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#117 - 3 Mindset Shifts & 3 Habits Of The Most Successful Clients

In this episode, I break down the real science behind metabolism, aging, and why most people are blaming the wrong thing. 

I’ve coached everyone from middle schoolers to 70+ year olds — and the truth is, progress is possible at any age when you focus on what actually matters.

Here’s what we dive into:

 * What the latest research really says about how metabolism changes with age
 * Why gaining weight seems so easy as we age and how to stop it from happening
 * How much the average American actually eats and moves and why you should know
 * What to focus on instead to kickstart results and build a body you feel good in

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#116 - Why Fat Gets Harder As We Age (And What To Do About It)

In this episode, I answer real questions that cut through the noise and get to the truth about fat loss, discipline, and what actually works.

Here’s what we dive into:

 * What the fat-burning zone really means (and why it doesn’t matter like you think)
 * How to practically build discipline when motivation is low and life is busy
 * My honest thoughts on GLP-1 meds like Ozempic and when they might actually help
 * Why the scale can go up when you first start dieting—and what to focus on instead
 * High reps vs low reps for building muscle: which is better and why it depends

If you’re tired of second-guessing everything and just want real answers from someone who’s lived it—this one’s for you.

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#115 - Fat Burning Zones Explained, GLP-1s, Why The Scale Goes Up When Dieting 

Tired of starting over? This episode breaks down why motivation isn’t your problem—it’s your system.If you’ve been trying to do everything right but still can’t stay consistent, this is the missing piece.

Here’s what we'll get into:

 * A simple way to build a system that works for your life
 * How to stop relying on willpower and stay consistent
 * Real examples from my own journey and clients
 * What to focus on daily to lose fat and build muscle without overthinking it

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#114 - The System That Makes Losing Fat and Building Muscle Simple

This podcast is for busy people like you and me who want to look good and feel better without our whole lives revolving around fitness and health.



 For the person who values fitness and being healthy but doesn't have hours and hours daily to dedicate to the gym. Or for those of us who still want to achieve our fitness goals but still enjoy some pizza or beer when we want to.

 Get fit, feel good, and look better, all while enjoying life and all it has to offer. Finally, learn how to maximize results with minimal time. 

Lathan Bass

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