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The Strong and Lean at Any Age Podcast

The Strong and Lean at Any Age Podcast

By Susan Niebergall
Welcome to the Strong and Lean at Any Age Podcast! I am Susan Niebergall of Susan Niebergall Fitness, and I specialize in getting people strong and lean, and I want to talk about all things training, nutrition, and mindset at every age 😀💪🏻
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Why Women Struggle with Building Muscle, Scale Fluctuations, and the Power of Maintenance with Kurt Rawlins
Kurt Rawlins from Kurt Rawlins Fitness joins me as we talk about: Why women struggle with building muscle What is Progressive Overload Scale Fluctuations The power of maintenance You can find Kurt over on instagram at @kurtrawlinsfitness.  Give him a follow - he is a wealth of information! And if you've been thinking about joining the Inner Circle, you can join here:  
January 24, 2022
My Top 4 Things You Need to Be Doing to Make Weight Loss Easier
In this episode I go over what I feel are 4 things that you could be doing (practicing) to make weight loss easier.  Weight loss isn't easy, but these 4 things are going to help you immensely over time Get out a pen and paper and let's talk about what needs to happen to make this process easier And if you want to join us in the Inner Circle, where we have an incredible app (with a massive update happening soon), structured strength training programs, simple nutrition guidelines and the most amazing community on the planet, go to
January 11, 2022
Newbie Gains, How to deal with Anxiety, and Tips for Excessive Eating and Drinking Over the Holidays with Jordan Syatt
In this episode, Jordan and I shoot the breeze about Newbie Gains - what are Newbie Gains and how do you know when you've maxed out with them, How to deal with anxiety in general, tips for keeping the over eating and drinking under control over the holidays, and our thoughts on cortisone injections.  We answer a lot more questions in this Q and A podcast.  Make sure you follow Jordan (if you don't already) : @syattfitness, and if you've been thinking about joining us in the Inner Circle, you can learn more here: Now, let's get into the episode! -S
December 30, 2021
Are body set points a thing?, Strength vs. Hypertrophy, and How Jordan and I met and Started Working Together, with Jordan Syatt
I am joined by my partner in crime, Jordan Syatt and we answer your questions: Strength vs. Hypertrophy Our thoughts on Crossfit Picking a goal weight Body "set points" How we met and started working together And a lot more! If you would like to join us in the Inner Circle, go to:
November 27, 2021
Mindless Eating, How to Track Successfully, and Weight Loss for Busy People, with Sam Forget
In this episode I speak with fellow coach Sam Forget. Sam is an amazing coach and is driven to help people reach their weight loss and strength goals by emphasizing slow sustainable habits that you can use for a lifetime. We speak about: the dangers of mindless eating and how to make it less mindless, options for successful tracking and a whole lot more. You can follow Sam at @coachsamforget on Instagram. And if you want to join the Inner Circle, go to
November 12, 2021
Getting Strong with Candace Smith
In this episode I chat with my former d Candace Smith. You will find her on instagram @beauty_of_strength. Candace and I talk about: The importance of strength training Recommendations for starting out And even RV life as a Candace is currently traveling the country via RV!!
November 02, 2021
Fit at 71? It's Never Too Late
In this episode, I speak with a follower named Vicki.   Vicki has done it all.  She was a pro Yo-Yo dieter having tried every diet, fad in the book And at the ripe YOUNG age of 71 has changed EVERYTHING She is the consummate example of it's never too late to change. Vicki has lost weight, built muscle, getting stronger, and is learning how to make everything work within her life She is as inspirational as they come - she will inspire you too! And if you would like to join us in the Inner Circle, you can join us here:
October 22, 2021
Can you Build Muscle at the age of 60, Insight from the new study on your metabolism isn't slowing down like you might think, and more of YOUR questions with Jordan Syatt
Jordan and I take your questions and answer some of them here: Proper breathing and bracing for your lifts What actually is Muscle Memory? Can you Build Muscle at age 60? How long Should I Be in a Surplus and How to Get There And a bunch more. We also talk about the newly released study talking about how your metabolism doesn't slow as we age as once thought, and how that is actually great news and how it can help you If you would like to join us in the Inner Circle, you can join us by going to: Enjoy the episode! -S
September 15, 2021
Uh Oh,....There's an Unruly Passenger in the Fat Loss Car
It's time to revisit the Fat Loss Car and talk about the new unruly passenger who's along for the ride If you aren't familiar with the whole Fat Loss Car Concept, put your seat belt on and let's talk. I will go over: -What is the Fat Loss Car -Who is this new passenger and what are we going to do about it? -And a lot more So buckle up.... and let's talk And if you would like to join us in the Inner Circle you can go to:
July 30, 2021
What is the Difference Between Successful Dieters and Unsuccessful Dieters?
Successful Dieters and Unsuccessful dieters aren't separated by any magical personal qualities.  What separates them are some very basic principles that anyone can implement. In this episode I talk about the exact things that could be the difference between being unsuccessful and successful with your weight loss Some of these will be eye opening and some will probably get a "duh" out of you. If you want to join us in the Calorie Cycling Challenge that begins July 6, you can learn more and register at You will receive a free month in the Inner Circle when you sign up! Go grab your coffee and/or air pods and let's get started! -S
July 20, 2021
Does Menopause Affect the Way You Should Approach Fat Loss?
Our Calorie Cycling Challenge begins on July 6!  If you would like to join us, go to:  www. and sign up.  You will get a free month in our Inner Circle as a part of the challenge! In this episode, Jordan and I do a live Q and A and we cover: -Does Menopause affect the way you should approach fat loss? -Is a "smart" scale worth it?  Is it accurate? -When in maintenance do you track or eat intuitively? -How to track at restaurants -How to eat pizza and get lean -Yes or no to BCAAs? -And a bunch more You can learn more about the Inner Circle here:  -Susan
June 29, 2021
When Should You Reduce your Calories?
In this episode I answer the question When Should You Reduce Your Calories?, and the answer may not be as cut and dry as you think I go over the reasons WHY you think you may need to reduce you calories, and why most of the time reducing calories is NOT the answer I will give you the sure-fire test (challenge) that you can give yourself to determine whether it's the right time to reduce calories for you And if you have been thinking about joining us in the Inner Circle, you can go to to learn more and sign up
May 27, 2021
How To Find Balance on the Weekends with Jordan Syatt
In this episode, Jordan and I took some of your questions from instagram and go in depth with them. We cover: How to structure your nutrition when you work a night shift What to do when strength on your right and left side is not balanced How Maintenance can “fix” skinny fat Balance on the weekends between social/alcohol and keeping calories in check And a whole lot more If you have been thinking about joining us in the Inner Circle, we have tons of gym and homework workouts for you all on our incredible App. And the best community to support you along the way. Sign up here:
April 26, 2021
The Joy of Movement and the Hutt Mutts with Jenny Hutt
In this episode, I am joined by Jenny Hutt from the Sirius XM Radio Show Just Jenny.  Jenny is 51 and talks about her own personal journey with weight, weight loss, and  how she found the joy of movement #movementmovement.  We also talk Peloton, and the Hutt Mutts and my 20 year old cat (listen at the end 😂) You can find Jenny on Instagram: @justjennyhutt and be sure to listen to her radio show on SiriusXM, The Just Jenny Show
April 12, 2021
Traits of Successful Dieters
In this episode, I talk about what separates successful dieters from those who are not successful. These traits are nothing earth shattering -just basic tips, that when implemented can take you from being an unsuccessful dieter to a successful dieter. Go grab your coffee and let’s talk Traits of Successful Dieters And if you are interested in joining us in the Inner Circle, you can go here to learn more and sign up:
March 24, 2021
How to Finally Start Believing in Yourself with Jordan Syatt
In this episode,  Jordan and I take some questions from Instagram and our Inner Circle Members.  We cover: - The most underrated exercises for injury prevention - What is Reverse Dieting and when is a good time to do it? - Should I lose the last 5 pounds by being in a deficit, or start to build muscle? -How to get control of cravings - How to increase your self efficacy (actually believing that you CAN do it) - How to deal with a weaker leg, or weaker arm?  If you would like to join us in the Inner Circle, go to  You can sign up there.  We would love to have you join us!
February 24, 2021
The Psychology of Fat Loss with Jared Hamilton
In this episode, I speak to my amazing friend and coach, Jared Hamilton.  We dive deep into his Psychology of Fat Loss course. We tackle topics like: How mental health and fitness are so deeply intertwined Why people know what to do, but still don't do it The role of self sabotaging behaviors and how to turn that around Dieting from the inside out Years of false beliefs and how to put them in the past This episode could very well change your life.  Go grab your coffee and let's get started. You can find Jared on all social media platforms:  realjaredhamilton
February 12, 2021
Is It Ok to Come in Under Your Calories?
In this episode, I talk about coming in under your calories, and when, if at all, it's ok.  The answer may surprise you. I will tell you how this came up for me in a muscle building phase, and the same scenario can happen when in a fat loss phase. Go grab your coffee, and take a listen. Enjoy the episode! And if you want to join us in the Inner Circle, you can get more info. here:
January 04, 2021
How to Track When Healing from an Eating Disorder, Menopausal fat loss, with Jordan Syatt
In this episode,  Jordan and I answer questions from Instagram that include: How to Track When Healing from an Eating Disorder How does a 65 year old woman with a bad knee and arthritis in one hip get fit? How to do Maintenance How long should a build phase be? And a lot more! If you would like to join us in the Inner Circle, go to  We would love to have you join us! And be on the lookout for our next Calorie Cycle Challenge in January 2021!
December 23, 2020
The Importance of Fitness As We Age with Pam Sherman
In this episode, I talk to Pam Sherman.  Pam is 53 and a coach from California with a passion for helping women become their strongest and healthiest version of themselves. Pam and I talk about: Her passion for running and my brief period as a runner The moment that changed her life How we can scale down the overwhelm of change And a lot more Grab your coffee and let's get started! You can find Pam here:!! And if you've been thinking about joining the Inner Circle, you can learn more and join at
November 30, 2020
Stress Eating, What to do when you have "plateaued", The All or Nothing Mindset, how we met, and more with Jordan Syatt
In this episode,  I shoot the breeze with my favorite Unicorn, Jordan Syatt about: - How to get a hold of stress eating -Strategies for clients who struggle with being in a calorie deficit - How Jordan and I met and became partners in the Inner Circle -How to get rid of the all or nothing mentality - And a bunch more -And if you've been thinking about joining us in the Inner Circle, you can learn more about it at:
November 09, 2020
From Addiction to Helping Others with Brad Jensen
In today's episode, I speak with my good friend Brad Jensen (@thesoberbodybuilder on Instagram).  He shares his story of drug abuse, alcohol abuse, hitting rock bottom, and how he turned it all around to help others with their health and wellness goals.  His story is one of the most inspiring I've ever heard, and I think you will feel the same He's the perfect example of Its Never Too Late to change your life.  If you are struggling in any aspect of your life whether it's fat loss, building muscle, or anything else, you need to listen to this episode and realize you can change whatever you want.  
October 23, 2020
How to Know when to stop losing fat and be happy with what you lost: Q and A with Jordan Syatt
In this episode,  fellow Inner Circle Coach, Jordan Syatt and I answer your questions: How do people lose more weight when they go from 1200 to 1500 calories? What are our daily routines and things we never miss How to know when to stop losing fat and be happy with what you lost? Is it harder to lose after a certain age? And a bunch more!
October 05, 2020
Education, PCOS, and Metabolic Adaptation with Joelle Samantha
In this episode I speak to the amazing Joelle Samantha of Level Ten Coaching.  We talk about our respective education backgrounds, and we hit on PCOS, what it is, what causes it, and what you can do about it, and we also go down the road of metabolic adaptation and what that really means. This was an amazing episode with an amazing friend.  Go grab your coffee and let's get started
October 01, 2020
What Shifting your mindset at age 47 looks like
In this episode, I speak with my 1:1 client Joe.  Joe and I have been working together for the better part of a year.  He came to me wanting to lose fat and build some strength and muscle, and he has done (and is still doing) just that.  His physical transformation is nothing short of extraordinary, but what may even be more extraordinary, is how much is mindset has shifted. I asked him to come on and walk us through the last year.  The changes he's made, how he thinks differently now, and what's in store for him moving forward.
September 18, 2020
Common struggles, getting “toned” and fitness chat with Greg Fearon and Gillian Davies
Greg and Gillian from The Fit and Fabulous Podcast join me as we talk about some of the most common struggles we see people wrestling with and how to overcome them. We also touch upon getting “toned” and what that really means. And we chat about people with substantial weight to lose, and how to keep after it and say motivated
September 07, 2020
Disordered Fitness behaviors that are not Binge Eating
So often when we talk about disordered behaviors or relationships around fitness, we immediately think of binge eating, and rightly so. In this episode, my favorite Unicorn, and fellow Inner Circle Coach, Jordan Syatt and I talk about disordered behaviors surrounding fitness that are not binge eating related.   Go grab your coffee,  put up your feet ,or go for a walk, and take a listen.  See if any of these behaviors apply to you and listen to how to help fix them :) And if you have been thinking about joining us in the Inner Circle, but haven't yet, you can learn more about it at: You might be surprised at what behavior
August 25, 2020
How to Lose Weight With Hypothyroidism
In this episode, I speak with Instagram follower, Robyn, who reached out to me about how she lost weight with a diagnosis of Hypothyroidism.  So often,  when you hear hypothyroidism, you think weight loss will be next to impossible, but Robyn is here to show otherwise. Robyn walks us through: -How she struggled to lose weight -How she finally lost weight despite having Hypothyroid -And what the one big factor that changed it all I can't wait for you to hear Robyn's story.  She is an incredible young woman who will inspire you as much as she has inspired me
July 10, 2020
Re-opening a Gym After Quarantine with Andrew and Kate Bustos
In this episode I have the pleasure of speaking with Andrew and Kate Bustos. They are trainers from Texas and are an incredible bright light in the online fitness space. We talk about how you can keep fitness and training simple, and how, and how they are making their clients feel safe as they re-open their gym post quarantine . Give them a follow : @bustostraining over on IG for some great content and workout ideas!
June 15, 2020
How Maintenance Can Be The Key to Sustainable Fat Loss
In this Episode, Inner Circle Coach and my Spirit Unicorn talk about the importance of maintenance for overall sustainability for fat loss.  Maintenance is often viewed as a failure, and we are going to tell you why that is not true and why it might just be the very best thing you could do, especially if you have been struggling with fat loss. Go grab your coffee.  We go deep into maintenance, mindset, and truth and honesty in this episode.  Hope you enjoy this episode. If you are in need of structured at hone workouts and a supportive community, join us in the Inner Circle:
May 20, 2020
Crazy Symptoms of Menopause, with Kim Schlag
Kim and I are great friends and love to get together and talk.   In today's episode, Kim and talk about our peri menopause experiences and how the symptoms we both had were never talked about as potential menopausal symptoms.  Kim share's her journey through it all and gives some great advice if you are struggling.  We also talk about something that is happening in households everywhere right now:  Mindless/boredom eating, and Kim and I walk you through some strategies you can implement right now to get that under control.
May 07, 2020
Un-Complicating the Complicated with Stacey Schaedler
Stacey is my favorite no fuss no muss busy mom who finds the most creative ways to get in some movement. Stacey empowers women to become healthy and strong by un-complicating all things health and fitness for women.
April 30, 2020
Mobility, Stability and Stretching with Joe Therapy
Joe Yoon (aka Joe Therapy on IG) and I talk about the importance of mobility, stability (and the difference between those two), flexibility and stretching. We dive into what we can do for cranky shoulders, knees and hips. If you are looking for Bodyweight or minimal equipment workouts that you can do at home during these unsettling times, go to and join us in the Inner Circle
April 07, 2020
Hormones and Metabolism: Myths and Realities with Katelyn Johnson
In this episode Kate (@thenursekate on IG
March 27, 2020
Why Tracking Consistency is So Important with Jordan Syatt
In this episode, Jordan and I speak about how setting dates and timelines for weight loss may not be the best plan. And we talk extensively about how tracking your consistency is as important as anything else.
March 20, 2020
Who Drives Your Fat Loss Car?
All too often when we struggle to lose fat we look at the wrong things to "fix" the problem.  In this episode I talk about all about the Fat Loss Car:  who the driver is, and who the passenger is and why that is even important to know.  Hop in the Fat Loss Car and let's talk.
February 13, 2020
I am Eating 1200 calories and I am not Losing Weight
In this episode Jordan and I talk about why we think goal weight x 12 is a great formula for sustainable fat loss., and what is really happening when we hear “I am eating 1000 calories but I’m not losing weight”. We also talk about the role of self efficacy and how important believing in yourself is
January 30, 2020
The Power of Awareness
My special guest is Mike Niebergall (aka @lilniebs) my 22 year old tuba playing son. Mike has lost almost 50 pounds! We talk about how he did it and how small changes can really add up to substantial change. He is a living breathing example
January 07, 2020
How to Handle Trigger Words.
In this episode I go solo and talk about how the muscle building is going after being away and being sick, and I tie that into an interesting conversation I had with a gym member today and it started one way but ended another
January 01, 2020
Honesty is the Best Policy with Jordan Syatt
This episode maybe should be called "Check your Bullshit at the Door".  Jordan and I talk about the excuses we tell ourselves that are just bullshit., how tracking consistency is as important as anything else and how being honest with the efforts you put in and be open to find areas of improvement . This is the tough move episode that will change everything
December 03, 2019
Honesty, Planning, and Perseverance with Chad Hargrove
Chad and I talk about what what being honest with yourself actually looks like and how that can be the difference maker We also talk about the importance of planning and persevering through tough times. A lot of great takeaways from my work son Chad.
November 13, 2019
I know what to do but I just don’t do it
Jordan and I go deep into why it is you know what to do in order to lose weight, but you still don’t do it . We talk at length about sacrifice, being able to go out to eat, the importance of progress photos, and so much more. This episode just might be the kick in the pants you might need.
October 18, 2019
Being Honest with Yourself with client Melissa
My client Melissa talks about how she was feeling stuck and frustrated with nutrition in particular, and how her actions weren’t aligning with her goals. She talks about being honest with herself and how she worked through it all.
October 01, 2019
The Big Mac Challenge
Jordan and I talk about his 30 Day Big Mac Challenge and what it’s really about (HInt: it’s not about the Big Mac itself), and why he’s doing it. It was also my first time having a Big Mac in probably 40 years!
September 23, 2019
Menopause: Nutrition and Training with Colin Daniels
Inner Circle Member and Coach, Colin Daniels joins me to continue the conversation about menopause he had with Jordan Syatt a while back. We pick up where they left off talking all things menopause, nutrition and training. You can find Colin’s original episode with Jordan here:
September 03, 2019
Ms. Health and Fitness Contest update
In today’s episode I want to update you on the Ms Health and Fitness Contest. The link to vote is right here:
July 29, 2019
The Empowerment of Nutrition with Sharone Sapir
Sharone and I talk everything nutrition. Mindset, empowerment and how that transcends into other aspects of your life and how she brings humor to it all
June 20, 2019
The Crossroads of Maintenance with Heather Robertson
Heather Robertson of the amazing Half Size Me Community talks all about her incredible 170 pound weightloss journey, her success with keeping the weight off, and how she is helping others do the same.
May 31, 2019
Fat Loss Deal Breakers with Jared Hamilton
Jared and I cover his 6 Fat Loss Deal Breakers and how they all need to be deal breakers for you too. You can find Jared on Instagram as @realjaredhamilton
April 19, 2019
The Just Another Muggle Fat Loss Challenge with Jordan Syatt
Jordan and I talk all about the Just Another Muggle Fat Loss Challenge and how it’s helping people understand scale fluctuations, and overcome their fear of the scale.
March 01, 2019
From Extremes to Moderation
Coaching client and Inner Circle Member Shannon talks about how she went from a life of extremes with both diet and exercise to a life of moderation.
February 22, 2019
Starting a fitness journey, bang for your buck exercises, and rapid fire Q and A with Jordan Syatt
It’s rapid fire style questions for Jordan Syatt today. We cover all subjects, nothing is held back, and Jordan’s answers are nothing short of magical.
January 14, 2019
Easy Wins with Mitch Harb
Mitch Harb and I talk about Easy Wins and how building “wins” one at a time is key in long term success.
December 31, 2018
Mindset and Imperfect Eating with Jaclyn Ricchio
Jaclyn and I talk about how our journeys with perfection, led us both to yo-yo dieting. We talk about how changing our mindset is key, and we talk about the term Imperfect Eating
December 12, 2018
Binge Eating, Weight Gain in Middle Age, and Fears
The head Unicorn Master and fellow Inner Circle Coach Jordan Syatt is back. He will be a regular guest over here so stay tuned. In this episode, Jordan and I talk about the #1 thing we each get messaged about the most, binge eating and how it's way more common than we think, what’s really the reason we gain weight as we age, and how our fears keep us from making progress. Follow @syattfitness
November 05, 2018
Getting Strong with Nik Reese
Nik Reese joins me to talk about the power of strength, how cutting out foods is not the answer, and how fitness is supposed to enhance our lives, not consume us
October 29, 2018
Ranbir and Aljay from San Jose Barbell
In this episode I speak with the amazing owners of SanJose Barbell, Ranbir Sanghera and Aljay Resngit. We talk about the incredible gym culture and community they have created, the power of getting strong and the long term mindset, and how we all share the love of helping people
September 29, 2018
Mindset Shifts and Conquering Goals
I speak to my clietn Renee about her struggles, her shifts in mindset and how she is now able to conquer anything that is put in front of her
September 17, 2018
The Decades of Strength Episode 1
The women of Decades of Strength: Sam Altieri, Nichole Guerrette, Kim Schlag, Susan Niebergall. We are 4 strong women representing 4 decades of strength: the 20s, 30s, 40s and 50s. In this episode we talk about our own fitness journeys, gym intimidation and how to conquer it.
September 11, 2018
Fat loss Mistakes, Nutrition and Skinny Fat with Chad Hargr
In this episode Chad and I talk about fatloss mistakes, the scale, nutiriton and what to do about skinny fat
September 07, 2018
Failures, Fatloss, and the Inner Circle with Jordan Syatt
Jordan and I talk about our amazing coaching group, Failures, Comfort Zones, and Fatloss
August 27, 2018
Shoulder Talk with Dr Matt Clay
Dr Matt Clay from the Potomac Family and Sports Chiropractic Center and I talk about: shoulder injuries, how we treated mine, Dry Needling, Training While Injured, and exercises you should be doing right now to keep your shoulders healthy You can find Matt on Instagram :@matthewclay0 and on YouTube: Potomac Family and Sports Chiropractic Follow him for all things movement, rehab and recovery
July 16, 2018
Struggles and Successes with Chris Davis
Client and amazing friend Chris Davis talks about her struggles with weight, binge eating, and her mindsetshifts
June 16, 2018
Lars Kroner of Lars Kroner Fitness
I am talking all things nutrition with Lars Kroner of Lars Kroner Fitness. Practical tips for anyone wanting to lose fat
June 05, 2018