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]

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

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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



1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

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IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#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

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#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.

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#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

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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

In this episode, I sit down with my client Nate — a busy dad and husband who’s lost over 90 pounds and recently crushed a half marathon!

We talk about the real stuff — what it took to get started, the plateaus he faced, and how we built a plan that actually fit his life. We'll get into:

 * What finally pushed Nate to take action on his health
 * How he lost 90+ pounds while juggling work, family, and life
 * The mental shifts that helped him stay consistent (even during tough seasons)
 * His approach to food, training, and building momentum over time

Whether you’ve got 30, 50, or 100 pounds to lose, Nate’s story will show you what’s possible when you stop chasing quick fixes and start playing the long game.

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#113 - Nate's Down 90+ Pounds & Crushing Half Marathons — Hear How This Busy Dad & Husband Did It

Most people focus only on the physical side of fitness—impressive before-and-afters, building muscle, and losing weight. That stuff is great, but the mental side matters most if you want to keep those results for years to come.

In this episode, I’m breaking down the mindset shifts so you can make this a lifestyle and avoid being like the majority of people who put in all the effort only to watch their results slip away.

Here’s what you’ll take away:

 * Why setting the right expectations from the start matters way more than you think
 * 3 popular beliefs about fitness holding you back
 * How to track progress beyond just your weight and measurements
 * A simple way to build real confidence and start acting like the person you want to become

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#112 - Make This Shift If You Want Your Results To Last 

In this episode, I’m answering 5 questions I’ve gotten recently. Mixing the facts with personal experience and as always some practical tips you can use to improve your health and fitness starting today. 

Here’s what I cover:

 * How many workout days per week you need for the best results 
 * Whether you should track calories or all your macros
 * How to build confidence after failing so many times
 * The impact weight loss has on your life outside the gym
 * How my own workouts and diet have changed since losing 100 pounds



1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#111 - Q & A: Building Confidence After "Failing", The Optimal Training Routine, & More

In this episode, I break down the 6 key priorities of the Fat Loss Pyramid—ranked in order—so you can stop wasting time and finally make progress that sticks.

Whether you're stuck, overwhelmed, or just overcomplicating it… this will help you simplify the game.

You’ll learn:

 * How understanding calorie balance gives you the freedom to eat what you want
 * Whether carbs or fats matter more for fat loss (and what to prioritize)
 * If the timing of your meals actually impacts your results
 * How big of a role supplements really play—and what’s mostly a waste of money
 * The most important factor for long-term results that most people overlook
 * How to simplify your fat loss approach so it fits your life and actually sticks

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#110 – Follow the Fat Loss Pyramid: The 6 Priorities for Permanent Results

Let’s be real—life isn’t always routine. Travel, social events, long days… it all happens.
But that doesn’t mean your fat loss goals need to go out the window.

In this episode, I’m sharing 3 go-to tools you can use to lose weight and keep it off even when life isn’t perfectly structured.

You’ll learn:

 * Why understanding fat loss principles matters more than trying random diets 
 * How you can use calorie cycling to enjoy your weekends and still lose fat 
 * A simple method you can use when traveling to stay on track 
 * The dieting method you can use plan ahead for social events or when you're on the go 

If you're trying to lose fat without turning your life upside down, this one’s for you.

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#109 - "Flexible Fat Loss: 3 Tools To Stay On Track When Life Happens"

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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