The Strong and Lean at Any Age Podcast

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 😀💪🏻

All Episodes

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:

Nov 27

58 min 22 sec

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

Nov 12

54 min 21 sec

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!!

Nov 2

58 min 46 sec

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:

Oct 22

57 min 32 sec

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

Sep 15

53 min 5 sec

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:

Jul 30

23 min 20 sec

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

Jul 20

22 min

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

Jun 29

48 min 35 sec

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

21 min 27 sec

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:

Apr 26

46 min 56 sec

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

Apr 12

1 hr 1 min

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:

Mar 24

21 min 26 sec

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!

Feb 24

44 min 41 sec

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

Feb 12

55 min 57 sec

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:

Jan 4

15 min 35 sec

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!

Dec 2020

51 min 15 sec

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

Nov 2020

1 hr 3 min

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:

Nov 2020

53 min 15 sec

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.  

Oct 2020

1 hr

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!

Oct 2020

41 min 30 sec

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

Oct 2020

1 hr 1 min

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.

Sep 2020

57 min 47 sec

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

Sep 2020

1 hr 5 min

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

Aug 2020

49 min 29 sec

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

Jul 2020

47 min 26 sec

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!

Jun 2020

56 min 10 sec

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 2020

52 min 30 sec

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 2020

49 min 22 sec

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.

Apr 2020

28 min 5 sec

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

Apr 2020

57 min 27 sec

In this episode Kate (@thenursekate on IG <—- follow her!) and I talk myths and facts around hormones, metabolism, conditions like pcos and and weight loss. Can you still lose weight?

Mar 2020

51 min 28 sec

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.

Mar 2020

45 min 43 sec

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.

Feb 2020

22 min 4 sec

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

Jan 2020

51 min 14 sec

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

Jan 2020

41 min 32 sec

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

Jan 2020

23 min 27 sec

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

Dec 2019

49 min 46 sec

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.

Nov 2019

55 min 29 sec

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.

Oct 2019

43 min 2 sec

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.

Oct 2019

37 min 51 sec

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!

Sep 2019

42 min 43 sec

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:

Sep 2019

1 hr 4 min

In today’s episode I want to update you on the Ms Health and Fitness Contest. The link to vote is right here:

Jul 2019

6 min 11 sec

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

Jun 2019

58 min 41 sec

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 2019

57 min 32 sec

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

Apr 2019

48 min 30 sec

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.

Mar 2019

54 min 27 sec

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.

Feb 2019

51 min 13 sec

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.

Jan 2019

55 min 5 sec

Mitch Harb and I talk about Easy Wins and how building “wins” one at a time is key in long term success.

Dec 2018

51 min 4 sec