The way you approached fitness in your 20s might not be working for you anymore in your 30s. How you recover, how you train, and how you eat, along with other things may need to change as you get older.

In this podcast, we'll talk through some of those things you may want to consider like:

 * How to train in a way that fits your body, goals, experience, and season of life.
 * Why training smart matters just as much as training hard, especially if you want to stay consistent, avoid nagging pain, and keep making progress long term.
 * Why cardio, walking, sleep, stress management, and relationships matter way more for your health as you get older. 
 * Why sustainable weight loss is less about knowing what to do and more about planning, habits, identity, environment, and learning how to live a healthy life without making fitness your entire life.
   



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#167 - 17 Things I’ve Changed My Mind About In My 30s Around Fitness, Weight Loss, and Health

If your goal is fat loss and building a fit and muscular body, this episode breaks down how to stop overcomplicating the basics. We'll talk about ways to train smarter and make good nutrition habits easier to stick to.

 * Find out which types of exercise burn the most calories and practical tips for burning more calories.
 * Learn how to find a simple protein target and when going higher makes sense.
 * Learn how to pick the right weights, when it makes sense to go heavier, and the most important thing when you want to maximize building muscle
 * Learn when is the best time to swap out exercises to keep making great progress in the gym
 * Learn practical tips for eating out and still staying on point with your diet
   
   

#166 - Exercise That Burns The Most Calories, Tips For Eating Out Without Ruining Your Diet & More

The older you get, the goal is not just to be strong. It is to be strong and move well. That starts with focusing on the right things when you're younger so you can enjoy those benefits for the next 40-50 years. 

In this episode, you’ll learn:

• Why full range of motion strength training should be the foundation if you want to build muscle, get stronger, and keep moving well as you get older

• The difference between stretching and mobility, and how to know when the best time is to use each one 

• The benefits of foam rolling and how to use it most effectively  

• How to build a realistic routine that helps you feel less stiff, move better, and keep training hard without overcomplicating it


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#165 - Mobility, Stretching, and Foam Rolling: What’s Worth Your Time & What Isn't 

Summer doesn’t have to be the season where you lose all momentum and start over in two or three months. In this episode you'll learn the practical strategies so you enjoy your summer and still hit your fitness goals. 

We'll discuss: 

 * How to enjoy cookouts, vacations, drinks, and social events without going completely off the rails.
 * Why most people fall off during summer and how to avoid the all-or-nothing spiral.
 * How to set daily, weekly, and bare minimum targets that match your goals and lifestyle.
 * Simple strategies for nutrition, alcohol, training, travel, and getting back on track after an off-plan day.

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#164 - Complete Guide To Staying Lean This Summer

This episode breaks down the biggest mindset, nutrition, and training mistakes that keep you stuck even when you feel like you know what to do. 

• Why all or nothing thinking keeps you spinning your wheels and what to do about it

• Why knowing what to expect with fat loss, muscle building, and habit change is a huge key of  staying consistent long term

• Nutrition mistakes that make fat loss harder than it needs to be and how you can simplify it to focus on the things that get you the most progress

• Why random workouts, chasing calories burned, and not training with progression keep you from building the body you want


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#163 - 12 Common Fat Loss & Fitness Mistakes (With Solutions!) 

This Q&A episode is all about helping you lose fat, build muscle, using cardio to improve health and recovery faster, manage hunger, and navigate summer in simple and practical ways. 

• How to lose 10 to 15 lbs while keeping muscle, and why getting leaner requires more intention the leaner you already are.

• How to balance lifting and cardio so you can improve your health, endurance, recovery, and still keep getting stronger.

• The best exercises to focus on when you want to build strength and muscle without spending hours in the gym.

• What to do when your hunger goes up from more activity, and how to manage it without feeling like you need to eat everything in sight.

• How to handle summer after a fat loss phase so you can enjoy life, maintain your progress, and avoid completely falling off.


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#162 - Staying Lean During Summer, Losing Fat Without Losing Muscle & More 

GLP 1s have changed the weight loss conversation, but even if you never use one, there are practical lessons we can take from how they work.

In this episode, you’ll learn:

• Why calories still matter most for weight loss, and how GLP 1s help reinforce the truth that eating less is the main driver of fat loss.

• How managing hunger can make weight loss feel easier, and simple ways to stay fuller with protein, fiber, high volume foods, better sleep, and regular meals.

• Why weight loss is not just physical, and how food noise, stress eating, boredom eating, and your relationship with food can make consistency harder.

• Why keeping the weight off comes down to sustainability, muscle building, and learning the habits you can actually keep doing for years.



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#161 - 6 Things GLP-1s Teach Us About Losing Weight and Keeping It Off

You go to the gym, but you don’t really look like it yet. 

In this episode, we’ll walk through exactly what you need to do to change that, including the biggest diet, training, and lifestyle mistakes that keep people from seeing any changes in their body. 

In this episode, you’ll learn:

• Why working out more won’t fix the problem if your diet doesn’t include the right things to support fat loss and muscle growth

• The top 3 training mistakes people make when they can’t get their body to change and how to fix them

• How your expectations set the stage for whether or not you actually achieve the result you’re looking for

• How lifestyle factors like sleep and stress play a role in transforming your body


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#160 - You Work out But Don't Look Like It (Here's How To Fix That) 

You may be thinking about weight loss the wrong way. If you care about how you look, feel, and perform, then it’s not just about losing weight. It’s about losing fat and maximizing muscle mass. 

In this podcast, you'll learn: 

• why maintaining muscle is one of the biggest keys to better body composition, strength, metabolism, and long-term results

• Why losing weight as fast as possible is usually the wrong goal if you want to look better and keep the results

• 3 common mistakes people make that cause muscle loss during a fat loss phase

• A simple fat loss checklist to help you lose fat while supporting muscle retention or growth



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#159 - 3 Keys To Losing Weight Without Losing Muscle

Q & A episode where we discuss these topics 

 * How to balance running (or any cardio) with your strength training  
 * Tips for getting out of the "perfect diet" leading to the overeating trap 
 * An effective and efficient workout plan if you have only 3 days to work out per week
 * Building back confidence after failing at your fitness goals 
 * Practical tips for making the most progress in the least amount of time 



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#158 - Fixing The Overeating Problem, Making Progress In Less Time, Balancing Lifting With Running & More 

The Fit(ish) Project is a bridge for practical, straightforward fitness advice you can put into practice right away. I’m passionate about fitness, but I understand there’s a lot more to life than fitness.

A lot of people want to feel better, look better, and live longer, but they don't want to spend all their free time reading the latest nutrition research or logging 2-hour workouts every day.

So I break down what actually matters for results and better health in a simple, time-efficient way that fits into your real life. I'll share strategies and insights you can apply immediately that are backed by science, while still taking into account the mental side of fitness so we can make the changes stick for the long term. 

I'll mix in lessons from my 100-pound weight loss journey and years of coaching people in person and online, so what you learn is relatable, realistic, and doable.

Lathan Bass

Shows