The Judd Lienhard Podcast

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In this Q&A episode, I answer some of the most common (and misunderstood) questions around training, nutrition, and real-world performance.
We cover everything from protein intake and fat loss to how to structure your workouts, prevent injuries, and why athleticism actually matters in everyday life—not just sports.
If you’ve ever been confused about how much protein you really need, how to split up your leg training, or how to train in a way that actually translates outside the gym, this episode will give you clarity.
Topics include:
 How much protein you actually need (and why it might be less than you think) 
 The impact of resistance training on protein requirements 
 How to structure leg workouts (quads vs hamstrings vs full leg) 
 How to start rucking safely and progress without injury 
 Advice for people dealing with ACL injuries 
 Why athleticism matters for real-life performance 
 Calorie deficit vs hitting your protein goal for fat loss 
I also share some insights from my time in the military and how that shaped my approach to training, movement, and physical preparedness.
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 of the Judd Lienhard Podcast, I break down one of the most overlooked concepts in fitness and performance: open system training.
Most people spend years getting stronger in the gym—but still feel unathletic in real life. If that sounds familiar, this episode will explain exactly why.
I challenge the traditional idea that closed chain exercises are inherently more “functional,” and introduce a different way to think about training—one that better reflects how the body actually moves and interacts with the real world.
We get into:
 The difference between open system and closed system training 
 Why most gym programs don’t translate to real-life movement 
 How athletes actually train for performance 
 The role of speed, acceleration, and ballistic movement 
 Why plyometrics, sprinting, and throwing matter 
 How to structure your workouts for real-world strength 
If you want to feel stronger, faster, and more athletic outside the gym—not just inside it—this episode will change how you approach your training.
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 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. ⭐️🎧🔥

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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. ⭐️🎧🔥