003 | Unlocking The Secrets Of Superhuman Sleep: The Science Of Sleep Optimization Lean And Lethal podcast

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Squid Game: The Official Podcast

3 days ago3d ago

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The final season is here—and Squid Game: The Official Podcast is your ultimate companion to the end of the Game. Hosts Phil Yu and Kiera Please return once more to break down every shocking twist and betrayal, and the choices that will determine who, if anyone, makes it out alive. Will Player 456 and the cast of characters we’ve grown to love finally be able to dismantle the games for good? Or will the cycle continue? Alongside creators, cultural critics, and viral internet voices, Phil and Kiera provide their own theories for how the season ends, and what ⁠Squid Game⁠ ultimately reveals about power, sacrifice, and the systems that shape us. The biggest question isn’t who wins—it’s what it means to be human. Squid Game: The Official Podcast returns Friday, June 27th.

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003 | Unlocking the Secrets of Superhuman Sleep: The Science of Sleep Optimization

about a year ago 37:00

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Content provided by Bridger Deaton. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Bridger Deaton or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.

Sleep is the one thing most guys overlook, but it affects everything—your energy, your recovery, your focus, your results. In this episode, I break down why sleep is the real secret weapon when it comes to getting lean, building muscle, and performing at your best. I get into circadian rhythm, sleep environment, pre-bed routines, nutrition, and how to cut out the stuff that’s wrecking your rest. If you’ve been grinding through your days half-charged, it’s time to fix that—this episode will show you how.

Learn more about 1:1 Online Coaching:

https://leanandlethalproject.com/

Download FREE training and nutrition programs:

https://leanandlethalproject.com/resources

… continue reading

22 episodes

#Fitness #Bridger Deaton #Podcasting Education #Self-Improvement #Mental Toughness #Personal Development #Men's Health #Mindset #Strength Training #Building Discipline #Purpose-driven Living #Lean And Lethal

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003 | Unlocking the Secrets of Superhuman Sleep: The Science of Sleep Optimization

Lean and Lethal Podcast

published about a year ago

Share

MP3•Episode home

Content provided by Bridger Deaton. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Bridger Deaton or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.

Sleep is the one thing most guys overlook, but it affects everything—your energy, your recovery, your focus, your results. In this episode, I break down why sleep is the real secret weapon when it comes to getting lean, building muscle, and performing at your best. I get into circadian rhythm, sleep environment, pre-bed routines, nutrition, and how to cut out the stuff that’s wrecking your rest. If you’ve been grinding through your days half-charged, it’s time to fix that—this episode will show you how.

Learn more about 1:1 Online Coaching:

https://leanandlethalproject.com/

Download FREE training and nutrition programs:

https://leanandlethalproject.com/resources

… continue reading

22 episodes

#Fitness #Bridger Deaton #Podcasting Education #Self-Improvement #Mental Toughness #Personal Development #Men's Health #Mindset #Strength Training #Building Discipline #Purpose-driven Living #Lean And Lethal

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Lean and Lethal Podcast

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021 | The Real Fitness Struggles Men Face (And How to Overcome Them) | #Lethal30 Q&A 37:01

20 days ago37:01

37:01

Last week, I asked the guys in the #Lethal30 Challenge one simple question: “What’s the #1 skill or trait you’re missing that’s holding you back?” Their answers were raw — and real: lack of prioritization, consistency, distractions, even just getting their steps in. In this episode, I break down these common obstacles and share how I approach them personally and as a coach. If you’re tired of falling off track, this one’s packed with real talk, practical tactics, and tools to help you level up your discipline and finally gain momentum. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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020 | The Reality Of Getting Shredded w/ Diego Gonzalez 48:06

30 days ago48:06

48:06

In this episode, I sit down with competitive bodybuilder Diego Gonzalez, who placed 6th overall in his last show at the Amateur Olympia in pursuit of his pro card. What started as something he thought he’d never do — stepping on stage and posing — became a path to deeper discipline, structure, and personal growth. Diego opens up about the mental and physical grind of prepping for a show, what truly goes into getting shredded, and why cutting for competition is often easier than trying to stay lean in everyday life. This episode is a raw look at what it takes to chase a pro card and the lessons anyone can take from the bodybuilding lifestyle, whether you want to compete or just get serious about your fitness. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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019 | Pain, Accountability & Progress: The Real Journey to Sustainable Fitness Ft. Ryan Tripp 1:07:11

9 weeks ago1:07:11

1:07:11

In this episode, I sat down with Ryan Tripp to talk about something way bigger than just training plans or macros — we dug into the real stuff that holds most guys back. Ryan’s story started with a health scare that forced him to take control of his life. Now he’s a coach helping others do the same. We talked about the mental side of change, why accountability matters way more than motivation, and how social pressure and self-doubt can quietly derail progress. If you’ve been stuck in a cycle of false starts, struggling to stay consistent, or just trying to figure out what actually works long-term — this one’s going to hit home. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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018 | Testing The Limits - Arizona Monster 300 Mile Ultra Marathon Ft. Jaden Bienvenue Part 2 36:35

11 weeks ago36:35

36:35

In this episode, I sat down with Jaden Bienvenue — a guy who went offensive lineman and 280lbs to three years later running 300 miles across the state of Arizona. No coaches, no special treatment… just grit and relentless self-belief. This is part 2 of the interview with Jaden where he specifically dives into his experience in the Arizona Monster 300 as one of the first ever athletes to complete the race. Jaden is in the pursuit of finding what his true physical limits and while for most people their mind stops them from ever running a marathon, he is still in pursuit of what his limits are. If you’ve ever wondered how far your body and mind can go… this is one of those episodes that’ll stick with you. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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Lean and Lethal Podcast

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017 | Conquering The First Ever 300 Mile Ultra Marathon Ft. Jaden Bienvenue Part 1 1:04:33

12 weeks ago1:04:33

1:04:33

From being a 280lb offensive and defensive lineman to completing the first-ever 300-mile ultra marathon in Arizona — Jaden Bienvenue’s story is straight-up wild. In this episode, we dig into the mental battles, the physical pain, and the mindset shifts that took him from football pads to mountain trails. Jaden breaks down the difference between pain and discomfort, how endurance running rewired his mind, and what most guys completely miss when it comes to pushing limits. If you’ve ever wondered what you’re really capable of — this one’s for you. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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016 | Sports, Medicine & Mental Strength: Lessons From the Pool to the Medical Field w/ Peter Szekely 52:02

13 weeks ago52:02

52:02

In this episode, I sit down with Peter Szekely — a former competitive swimmer and medical student abroad in Hungary. We talk about the connection between sports and medicine, and how the discipline, mental fortitude, and persistence built in the pool have carried over into the intense world of medical education. Peter shares what it's like to study medicine internationally, how cultural differences shape healthcare systems, and why personalized patient care is the future. We also dive into common health myths, the importance of prevention, and why education is key — for both patients and providers. If you’re into fitness, healthcare, mindset, or just want a real conversation about what it takes to chase hard goals, this one’s for you. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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015 | From Zero to Ironman: How Failure Built Unstoppable Confidence w/ Justin Medlin 27:30

13 weeks ago27:30

27:30

In this episode, I sit down with Justin Medlin to talk about what it really takes to go from not knowing hot to swim to completing multiple Ironman 70.3s. We get into mindset, failure, personal growth, and why being willing to fail is one of the most powerful traits a man can have. Justin opens up about the challenges he faced—physically and mentally—and how those struggles transformed him. If you’re into fitness, endurance, or just trying to become a better man, this one’s all about self-belief, doing hard things, and building confidence through action. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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014 | My Story: From Soft & Stuck to Building Lean & Lethal 37:17

15 weeks ago37:17

37:17

In this episode, I take you behind the scenes of how I went from planning to be a physical therapist to building the Lean & Lethal movement. I talk about the key moments that forced me to level up—mentally, physically, and emotionally—and the brutal lessons I learned through 75 Hard, building a business, and pushing my limits when no one was watching. If you’ve ever felt stuck, unsure of your next move, or like you were meant for more—this one’s for you. I’m laying it all out so you can take the lessons without the scars. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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013 | Part 2: How to Build An Effective Training Program 35:39

16 weeks ago35:39

35:39

If you’ve ever felt like you're spinning your wheels in the gym—training hard but not seeing the results—this episode will fix that. I break down exactly how to structure your workouts for real progress, from rep schemes to progressive overload, intensity, recovery, and everything in between. You’ll learn how to stop guessing, avoid the common mistakes most guys make, and finally build a training plan that actually works. Whether you’re chasing strength, size, or performance, this episode gives you the framework to train with purpose and get results that stick. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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012 | Part 1: Keys To Building An Effective Training Program 33:37

16 weeks ago33:37

33:37

In this one, I break down how to actually build a training program that works—something that supports both muscle growth and fat loss without wasting time doing random shit from Instagram. I talk about choosing the right split, what lifts to prioritize, when isolation work makes sense, and how to think about progressive overload the right way. If you’re tired of spinning your wheels in the gym or just want a clearer plan, this will give you the framework to train with purpose and stop guessing. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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011 | How To Set Your Macros With 4 Simple Steps & Take Control of Your Nutrition 28:27

16 weeks ago28:27

28:27

In this episode, I break down the basics of nutrition and how to actually take control of your food without overcomplicating it. We talk macros—what they are, how to calculate them, and how they tie into your goals whether you’re trying to cut, bulk, or maintain. I also go into how to build habits around food that actually last. No fads, no BS—just the stuff that works when you apply it consistently. If you’ve ever felt lost when it comes to nutrition, this is where you start. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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010 | Fear Is Holding You Back—It's time you get out of your own way 16:24

18 weeks ago16:24

16:24

In this episode, I get into the real stuff holding most guys back—fear, self-doubt, and lack of accountability. I talk about the mindset shifts that helped me push through those same struggles and how tracking progress, leaning into discomfort, and having real accountability changed everything. If you’ve been stuck making excuses, avoiding the hard stuff, or just struggling to stay consistent—this one’s gonna hit home. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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009 | What I Wish I Knew When I Started Lifting: 3 Game-Changing Lessons 37:23

19 weeks ago37:23

37:23

In this one, I’m sharing three of the biggest lessons I’ve learned in my own fitness journey—stuff I wish someone would’ve told me when I first started lifting. I break down why training harder isn’t always better, why cheat meals are complete garbage, and how to actually make progress without overcomplicating everything. Whether you’re just getting started or trying to clean up your approach, this episode will help you focus on what really matters and cut out the noise. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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008 | How To Optimize Your Metabolism To Get Lean 37:16

19 weeks ago37:16

37:16

In this episode, I break down how your metabolism actually works—and why understanding it is the key to making real progress with your body. I go over the basics like BMR, NEAT, TEF, and how your daily activity and muscle mass impact your calorie burn. I also get into how hormones like ghrelin and leptin affect your hunger, how stress screws with your system, and why quality nutrition matters way more than most people realize. If you’ve ever felt like your metabolism is “broken” or slowing down, this episode will help you make sense of it—and show you how to take back control. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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007 | The Testosterone Cheat Code: Simple Strategies for Peak Male Performance 42:09

20 weeks ago42:09

42:09

In this episode, I dive into some key facts about low testosterone, why so many guys are struggling with it, what’s actually causing low T, and what you can do to fix it without taking TRT. I cover five of the biggest lifestyle mistakes that are tanking your hormone levels and lay out a simple game plan to build your T back naturally. No magic pills, no overpriced boosters—just real habits that actually have a substantial impact on your hormones. If you’ve been feeling off, low energy, or just not like yourself lately, this episode is worth your time. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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006 | 6 Essential Supplements Every Man Needs for Health, Strength, and Performance 33:49

20 weeks ago33:49

33:49

In this episode, I break down the truth about supplements—what actually works, what’s a waste of money, and where you should be focusing your attention first. I cover six supplements that I actually recommend. Stuff like creatine, fish oil, vitamin D, and more—but I also make it clear: none of this matters if your sleep, nutrition, and lifestyle are trash. Supplements are just the extra 5%. If you’ve ever felt overwhelmed by the supplement aisle or just want to stop getting scammed by flashy labels, this one’s for you. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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005 | Why Fad Diets Fail and What to Do Instead 35:37

21 weeks ago35:37

35:37

In this episode, I talk about the truth behind fad diets and why they keep so many guys stuck in the same cycle—drop weight fast, burn out, gain it back. I share some of my own experiences from the bodybuilding world and break down what it really takes to build a sustainable approach to nutrition. No more cutting carbs, no more extremes—just real skills that give you control over your food and your results. If you’re tired of chasing short-term fixes and want to finally build something that lasts, this episode is for you. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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004 | Fitness for Busy Entrepreneurs: How to Get Lean Without Wasting Time 15:17

21 weeks ago15:17

15:17

In this episode, I lay out how busy guys—especially entrepreneurs—can still get lean, stay strong, and feel good without turning their whole life into a fitness project. I cover how to simplify your nutrition, how to get more out of less time in the gym, and why sleep, steps, and structure matter more than you think. This is for the guys who want results but don’t have hours to waste. If your schedule’s full but you still want to perform at a high level physically and mentally, this one's got what you need. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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001 | Flexible Dieting: The Skill Every Man Needs to Master for Strength, Performance, and Freedom 31:07

21 weeks ago31:07

31:07

In this episode, I get into the concept of flexible dieting and why it beats the hell out of strict meal plans and crash diets. I talk about how hitting your macros—not following a list of “good” or “bad” foods—is what really moves the needle, and why flexibility actually leads to more discipline, not less. I also dive into diet periodization, how to adjust your intake over time, and how to handle eating in real life without blowing your progress. If you want to stop feeling guilty around food and start owning your nutrition, this one’s for you. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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002 | Muscle, Fat Loss, and Nutrition Q&A: Answering Your Top Fitness Questions 24:50

21 weeks ago24:50

24:50

In this episode, I’m answering some of the most common fitness and nutrition questions I get—from how much protein you actually need, to whether or not you should be taking creatine, to what it really takes to burn fat and build muscle. I break down the truth about supplements, training volume, alcohol, and all the BS that still gets tossed around like carbs after 6pm and spot-reducing belly fat. If you’ve ever felt overwhelmed by all the conflicting advice out there, this episode clears it up with straight answers that actually make sense. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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Lean and Lethal Podcast

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003 | Unlocking the Secrets of Superhuman Sleep: The Science of Sleep Optimization 37:00

21 weeks ago37:00

37:00

Sleep is the one thing most guys overlook, but it affects everything—your energy, your recovery, your focus, your results. In this episode, I break down why sleep is the real secret weapon when it comes to getting lean, building muscle, and performing at your best. I get into circadian rhythm, sleep environment, pre-bed routines, nutrition, and how to cut out the stuff that’s wrecking your rest. If you’ve been grinding through your days half-charged, it’s time to fix that—this episode will show you how. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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Lean and Lethal Podcast

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000 | Welcome To The Lean and Lethal Podcast 10:28

21 weeks ago10:28

10:28

In this debut episode of the Lean and Lethal Podcast, host Bridger Deaton shares his journey from athlete to fitness coach and entrepreneur, and how he discovered that fitness is the foundation for freedom in every area of life. Bridger introduces the core philosophy of being ‘Lean’—simplifying your health for efficiency—and ‘Lethal’—executing with precision and impact. With this podcast you can expect real, high-level conversations with men who walk the walk—entrepreneurs, coaches, military leaders, hybrid athletes, and everyday warriors who’ve built themselves from the ground up. Every episode will give you tactical info you can apply immediately—whether it’s training smarter, dialing in your nutrition, building discipline, improving your mindset, or leading your family with more strength and clarity. Some episodes will be solo rants, some will be deep-dive interviews—but all of them will be focused on one thing: helping you become more lean, lethal, and locked in on your mission. Learn more about 1:1 Online Coaching: https://leanandlethalproject.com/ Download FREE training and nutrition programs: https://leanandlethalproject.com/resources…

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