In this Q&A, Judd answers some of the most common questions around strength training, fat loss, and nutrition.

Topics covered include:

• Should you use power movements as a warm-up?
• The best way to train during a cut
• Fixing discomfort in Zercher squats
• Managing and training around lower back pain
• The truth about stubborn belly fat
• How to fuel early morning workouts
• Fat loss strategies for truck drivers and busy lifestyles
• The ideal daily breakfast
• Essential home gym equipment

This episode is packed with practical advice you can apply immediately to train smarter, build strength, and improve body composition.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

In this episode, Judd breaks down why he made the difficult decision to intentionally lose muscle—and how it completely transformed his health, energy, and quality of life.

After years of prioritizing size, strength, and performance, Judd found himself at his biggest and leanest… but also feeling his worst. Constant joint pain, low energy, and decreased mobility led him to rethink everything.

Now, after dropping significant weight, he shares why less muscle has actually made him feel better, move better, and live better.

This episode covers:

• The hidden downsides of excess muscle
• Why health should take priority over aesthetics
• How aging changes your training approach
• The mental challenge of losing size
• Nutrition shifts: macros vs micronutrients
• Hormones, recovery, and longevity

If you’re a lifelong lifter or someone navigating fitness as you get older, this episode will give you a new perspective on what it really means to be healthy.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

DM me “SHRED” on Instagram for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

In this Q&A episode of The Judd Lienhard Podcast, Judd answers some of the most common—and misunderstood—questions around fitness, nutrition, and performance.

From the anabolic window to protein intake per meal, this episode breaks down what actually matters when it comes to building muscle, losing fat, and optimizing your training.

Judd explains why nutrition timing isn’t as black and white as people think, how to properly fuel your workouts, and why the classic “20 grams of protein per meal” idea is completely misunderstood.

He also dives into topics like cold plunging, supplements, heart rate and hypertrophy, and even whether nicotine can enhance performance.

If you’re looking for clarity in a space filled with conflicting advice, this episode gives you a practical framework you can apply immediately.

In This Episode

• Is the anabolic window real?
• How much protein can you absorb in one meal?
• How to time your meals for fat loss and performance
• Does heart rate impact muscle growth?
• Cold plunging: when and how to use it
• Multivitamins vs targeted supplementation
• Nicotine and cognitive performance
• Training first thing in the morning

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

DM me “SHRED” on Instagram for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

In this solo episode of The Judd Lienhard Podcast, Judd breaks down how to structure your training if your goal is to lose fat while maintaining muscle, strength, and athletic performance.

He explains why most fat loss programs fail: not because of diet alone, but because of how people train when they’re in a calorie deficit.

Instead of relying on outdated strategies like light weights, excessive cardio, or “fat-burning zones,” Judd walks through a complete weekly training structure that combines strength training, interval work, and conditioning.

You’ll learn how to:

• Maintain muscle and strength while dieting
• Structure your workouts across the week
• Use different types of cardio effectively
• Avoid losing athletic performance during fat loss

This episode is a complete framework for anyone looking to get lean without sacrificing performance.

In This Episode

• Why training should change when dieting
• The best workout split for fat loss
• Strength training vs cardio for fat loss
• Speed intervals vs high intensity intervals
• How to maintain muscle while cutting
• The importance of neural load and recovery

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

DM me “SHRED” on Instagram for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

In this Q&A episode of The Judd Lienhard Podcast, Judd answers real questions on training, nutrition, and performance—breaking down what actually matters when it comes to building muscle, losing fat, and avoiding plateaus.

He covers how to structure full-body workouts, the best training split if you only have a few days in the gym, and how to balance strength training with cardio or sports.

Judd also dives into nutrition, explaining why calorie timing is often overhyped, how to think about food as fuel, and what adjustments to make when dieting.

This episode is packed with practical takeaways you can apply immediately—whether you’re just starting out or looking to optimize your training.

In This Episode

• How to structure a full-body workout
• Best workout split for limited training days
• How to avoid plateaus in the gym
• Distance running vs sprint training
• Calories vs nutrient timing
• How to eat for performance and fat loss
• What macros to adjust when dieting

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Comment “SHRED” on my recent Instagram post (linked below) for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

https://www.instagram.com/p/DWRrNqPkZFF/

In this solo episode of The Judd Lienhard Podcast, Judd breaks down exactly how to get shredded in 6 weeks without falling into the common traps that lead to burnout, muscle loss, and weight regain.

Instead of focusing on extreme dieting or endless cardio, Judd explains why fat loss starts with improving your health, metabolism, and hormonal balance first.

He walks through the four key pillars of getting lean:

• Hormones
• Diet and nutrition
• Recovery and sleep
• Exercise

You’ll learn why most people fail when they jump straight into cutting calories, how to structure your training for fat loss, and why cycling your calories is far more effective than staying in a constant deficit.

Judd also covers gut health, protein intake, cardio strategy, and the role of metabolic flexibility—giving you a complete framework for getting lean and staying lean.

In This Episode

• Why “eat less, move more” doesn’t work
• How to boost your metabolism before dieting
• The role of hormones in fat loss
• Why gut health matters for getting lean
• How to structure cardio and strength training
• The best way to cycle calories
• How to avoid losing muscle while dieting

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Comment “SHRED” on my recent Instagram post (linked below) for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

https://www.instagram.com/p/DWRrNqPkZFF/

In this Q&A episode of The Judd Lienhard Podcast, Judd breaks down how to build muscle, lose fat, and structure your training without burning out or falling into the cycle of extreme dieting and inconsistency.

He answers real listener questions on workout splits, balancing cardio with strength training, and why so many people struggle to keep weight off long-term. If you’ve ever felt stuck trying to gain muscle while doing cardio—or frustrated losing and regaining the same weight—this episode gives you a clear, practical framework to move forward.

Judd also dives into how to grow stubborn muscle groups (like legs), fix strength imbalances, and why relying only on compound lifts might be limiting your progress.

In This Episode:

• How to structure a workout split for strength and functionality
• Can you build muscle while doing endurance cardio?
• How long it actually takes to see body composition changes
• Why most people regain the same 10–15 pounds every year
• The biggest mistakes in fat loss and muscle building
• How to grow your legs and fix imbalances effectively
• The role of habits vs motivation in long-term fitness success

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

If you want to get strong and conditioned as hell, especially after 40, this episode breaks down exactly how to do it.

In this solo episode, Judd lays out a complete training framework built around simplicity, effectiveness, and long-term results. No fluff, no gimmicks—just the principles that actually move the needle.

Instead of obsessing over perfect exercises or complicated programs, Judd explains how to think like a coach:
👉 What adaptations you need
👉 What stimulus creates those adaptations
👉 How to dose your training for results

This episode walks through the exact structure you can follow to build real strength, improve conditioning, and stay athletic as you age.

💪 In this episode, you’ll learn:

• The 6-3 rule for strength training
• The 6 foundational movement patterns
• How to train strength without burning out
• The right balance between lifting and conditioning
• Why power becomes more important as you age
• How to structure your week for maximum progress
• The difference between looking fit vs. being truly strong
• The biggest mistakes people make with training after 40

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥