A podcast by Miranda Essig

Live Long.
Live Strong.

Real people. Real health problems. One proven 7-step framework — and a host who was you.

🥩 Hit Your Protein 🏃 Start Moving 💪 Build Strength 📊 Track Progress 🏋️ Gain Muscle 🔥 Get Metabolically Healthy ⚡ Be Optimal 🗺️ Find My Step

7 steps to a longer, stronger life

One framework — every caller, every time

One proven plan for getting out of the Sick Care System

The Framework Is the Show

THE 7 LONG STRONG BABY STEPS

Every caller. Every problem. Every time. Whether you're pre-diabetic, struggling with postpartum weight, or watching a parent fade — the answer always runs through these 7 steps. In order. Without skipping.

Learn All 7 Steps →
Mindset — Steps 1–3
1
Macro Minimums
2
Do an Activity
3
Strength Mindset
 Inflection Point — Step 4
4
Measure Progress
 Progress — Steps 5–6
5
Gain Excess Muscle
6
Become Metabolically Healthy
 Optimal — Step 7
7
Be Optimal

Find Out Which Baby Step YOU'RE On

Answer one question and we'll tell you exactly where to start.

What best describes where you're at right now?

Identity Progression

Who Are You Becoming?

1
Steps 1, 2, 3
Building

Protein, activity, strength mindset. 3 months of consistency unlocks the next level.

You're on the path
4
Steps 4, 5, 6
Long Strong

Unlocked after 3 consistent months on Steps 1–3. Measure, build muscle, get metabolically healthy.

You are a Long Strong
7
Step 7
Long Strong Elite

All pillars dialed in and sustained. You've opted out of the Sick Care System for good.

Long Strong Elite

This Show Is Not for Fitness People.

It's for people at a health inflection point — people who got the wake-up call and haven't decided to act yet. This podcast meets you at that exact moment.

Newly pre-diabetic Parent fading from dementia Postpartum weight Living with PCOS Can't keep up with your kids Started and stopped a hundred times
The Antagonist
"The Sick Care System doesn't make money when you're healthy. So it was never designed to make you healthy."
The Long Strongs is how you opt out. →

"Would you like to mentally leave your family without leaving physically? Prioritize yourself now so your kids don't have to take care of you when you have dementia or cancer. Be the parent they get to keep."

Miranda Essig
Miranda Essig
Founding Long Strong · Host

I'm Not a Fitness Person.
I Was You.

"I started and stopped a hundred times before it stuck. That's what earns the right to be certain on this show."
Read Miranda's Story →

The Long Strongs Podcast

Are You Going to Be
a Long Strong?

Because I'm looking at your situation and I already see it — I just need to know if you see it too.

Start with Step 1 Find My Step

"Show up for yourself now, so later you can show up for them.
This is The Long Strongs. Stay long, stay strong."