Nutrition Psychology for Lifters: Mindset for Mastery with Marcus of Strong not Starving
Beast over Burden powered by Barbell Logic
Release Date: 03/18/2025
Getting Back into Lifting: How to Rebuild Strength After Time Off
Beast over Burden powered by Barbell Logic
Taking a break from lifting can feel like you’ve lost it all—but most lifters bounce back faster than they expect. In this episode of Strength With Purpose, Niki Sims and Andrew Jackson share the exact steps for getting back into lifting without overdoing it or losing motivation. Whether you’ve been away for a couple of weeks or more than six months, you’ll learn how to adjust your training, reframe your mindset, and rebuild consistency for long-term success. What You’ll Learn in This Episode: Why getting back into lifting feels harder than it is—and how to make the first step...
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How to Grow Your Glutes: Proven Exercises for Strength, Size & Shape
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In this episode of Strength With Purpose: Goals-Driven Training & Exercise, Niki Sims and Andrew Jackson unpack everything you need to know about how to grow your glutes. From hip thrust mechanics to Bulgarian split squats, glute kickbacks, and programming principles, this episode gives you practical strategies to get stronger, look better, and train smarter. The hosts also share real-world coaching experiences, explore accessory work for glute isolation, and provide insights on balancing calorie surpluses, deficits, and recovery for optimal growth. Whether your goal is performance,...
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How to Get Stronger and Lose Weight: Live Coaching Q&A
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In this live Q&A, we unpack one of the most challenging fitness goals: how to get stronger and lose weight at the same time. You’ll hear practical advice on balancing training, diet, and recovery while cutting fat without losing hard-earned muscle. From nutrition strategies to lifestyle and mindset, this episode is designed for lifters who train for strength, health, longevity, and everyday quality of life. ✅ What You’ll Learn How to combine fat loss and strength goals sustainably Key nutrition strategies: protein intake, carb timing, and realistic deficits Training adjustments...
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Ready to Compete? How to Train, Peak, and Dominate a Lifting Meet
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Ready to compete? In this episode of our Strength With Purpose series, Barbell Logic coaches Niki Sims and Andrew Jackson break down how to train and prepare for a powerlifting meet—from setting your timeline and peaking properly to managing stress, rules, travel, and equipment. You’ll learn how meet prep differs from general strength training, how to avoid common first-time mistakes, and how to approach meet day with clarity and confidence. Whether you're chasing a PR or simply want to step on the platform, this episode is packed with actionable coaching advice for lifters who care about...
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From Pool to Peaks: How to Adapt Strength Training for Any Goal
Beast over Burden powered by Barbell Logic
Your training should match your goals — but what happens when those goals go beyond PRs? In this episode of Beast Over Burden, we show you how to adapt strength training for any goal, whether that means balancing swim workouts with barbell lifts, building knee resilience for high-altitude hunting, or nailing the StrongFirst kettlebell snatch test. Through three in-depth case studies, you’ll hear exactly how we adjusted programming to fit real-life demands: Reducing gym volume for a competitive swimmer in peak season Using high-bar squats, pause squats, and rucking to prepare a hunter...
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How to Train When Life Hits the Fan (Literally): Diarrhea, Stress & Other Disasters
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What do you do when real life punches your training plan in the gut—literally? In this final episode of the Training Oh No’s series, coaches Niki Sims and Andrew Jackson talk through some of the most awkward and frustrating interruptions lifters face: getting sick, diarrhea mid-session, travel, emotional stress, and total routine breakdowns. You’ll learn practical ways to handle training when you're sick, stressed, or just overwhelmed by life. They cover how to adjust (or skip) workouts without guilt, how to bounce back smarter, and how to keep a long-term mindset even when short-term...
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Metrics Are Killing Your Motivation: How to Reclaim Your Drive
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❗ Metrics Are Killing Your Motivation—Here's Why We all want to believe more data leads to better results. But the opposite is often true: metrics can make us feel like we’re failing, especially when the numbers don’t reflect how hard we’re working. This episode explores how performance tracking—meant to support your progress—can undermine motivation by tying identity and emotions to outcomes. 💬 KEY TAKEAWAYS Metrics are killing your motivation when they shift from tool to tyrant. Emotional reactions to data are not objective truth. The real power lies in your...
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Training Hard But Not Seeing Results? Here’s What You’re Missing
Beast over Burden powered by Barbell Logic
Training hard but not seeing results? You might be missing the real reasons your progress is stalled. In this episode of Beast Over Burden, Niki and Andrew break down how inconsistent sleep, stress, and misaligned habits are secretly holding lifters back—and how to get back on track. 📘 What You’ll Learn Why you might be training hard but not seeing results—and what to check first How intermittent stress, travel, and sleep impact your progress more than you think When to change your program—and when to leave it alone The ripple effects of sleep and nutrition on body...
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My Training Plan Got Destroyed: How to Adapt a Workout Plan
Beast over Burden powered by Barbell Logic
Missed a training session—or a whole week? Life happens. In this episode of Training Oh No’s, Niki and Andrew break down how to adapt a workout plan when your schedule gets wrecked. Whether you're dealing with travel, illness, stress, or plain old chaos, they’ll help you reset your mindset, rework your week, and keep making progress without guilt. 🎯 What You’ll Learn How to adapt a workout plan after missing sessions What to do when life wrecks your training week How to identify your “anchor” lifts Practical tools to adjust frequency and intensity When to rest,...
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No One Cares About My Training: How to Stay Motivated When No One’s Watching
Beast over Burden powered by Barbell Logic
Feeling like no one cares about your training anymore? You’re not alone. In this episode of Training Oh No’s, Niki and Andrew explore how to stay consistent, motivated, and proud of your training—even when no one else is watching, asking, or cheering you on. Learn how to shift from external validation to intrinsic drive and rediscover meaning in your strength work. ✅ What You’ll Learn What to do when you feel invisible in your training Why “no one cares about my training” can actually be a breakthrough How to build intrinsic motivation that lasts What progress looks like...
info_outlineMaster nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition Psychology for Lifters, going beyond basic dietary recommendations. We welcome Marcus Kain of Strong Not Starving to explore the mindset shift needed to navigate emotional eating, build resilience, and achieve lasting peace with food. Discover practical strategies to master your mindset, enhance distress tolerance, and cultivate a healthy relationship with nutrition.
The Foundation of Nutrition Psychology for Lifters: Beyond the Plate
Nutrition Psychology for Lifters goes beyond the simple mechanics of calories and macronutrients; it delves into the complex interplay between the mind, emotions, and food choices. Marcus Caine of Strong Not Starving joins us to shed light on how this field addresses the deeper challenges individuals face with food, moving beyond basic dietary recommendations. A key concept is the "Horse & Rider" metaphor, which illustrates the dynamic between the subconscious and conscious mind. Understanding this dynamic is crucial for lifters, as nutrition decisions are often driven by emotional factors more so than training decisions, leading to lower compliance rates.
A critical aspect of Nutrition Psychology for Lifters is recognizing and eliminating unlikely solutions. This involves moving away from unsustainable dietary restrictions and focusing on building essential skills and long-term habits. It's about acknowledging that lasting change isn't about quick fixes but about cultivating a healthy relationship with food. This approach emphasizes that true mastery in nutrition isn't about the absence of difficult feelings but rather about developing the ability to navigate those feelings effectively. Numbing or distracting from emotions, such as through unhealthy food choices, is not a viable long-term strategy.
Navigating Emotional Eating and Building Resilience Through Nutrition Psychology for Lifters
Advanced emotional regulation is a cornerstone of Nutrition Psychology for Lifters. It involves moving beyond simply numbing or distracting oneself from difficult feelings and instead learning to navigate discomfort without resorting to unhealthy eating patterns. Understanding your "Window of Tolerance" for discomfort is crucial in this process. This awareness helps lifters recognize when food is being used as an emotional escape. Celebratory situations present unique challenges, and Nutrition Psychology for Lifters encourages individuals to be mindful of the diminishing returns of enjoyable food experiences. It's about learning to enjoy moments without losing sight of long-term goals and avoiding the trap of getting swept up in the moment to the point of discomfort.
Building distress tolerance is essential for developing resilience in Nutrition Psychology for Lifters. This involves consistent practice and repetition to build the ability to handle discomfort and emotional triggers effectively. It's about finding that balance of letting go and enjoying things while also being aware of when it's time to call it a day. The ability to navigate that point of "I've had enough" without feeling deprived is a skill that takes time to develop, but it's crucial for achieving lasting freedom and trust in your nutritional choices.
Practical Strategies and Habit Formation in Nutrition Psychology for Lifters
Building trust in oneself through practice is fundamental in Nutrition Psychology for Lifters. This trust comes from consistent action and self-observation, demonstrating the ability to follow through on commitments. Developing novice skills for mindful eating is a vital first step, which includes practicing non-judgmental awareness of thoughts and feelings and removing "good" and "bad" labels from food. Learning to notice and name feelings is also a crucial skill. This involves identifying and acknowledging emotions in real-time and recognizing when distress begins to arise.
Nutrition Psychology for Lifters provides practical tools to help individuals learn to tolerate discomfort, avoid emotional spirals, and practice separating emotions from identity. It's about avoiding catastrophizing, urgent decision-making, and cultivating self-compassion. By focusing on these practical strategies and habit formation, lifters can develop a sustainable and healthy relationship with food, ultimately supporting their fitness goals and overall well-being.
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