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At one time or another, we all overeat. And, if you’re trying to lose weight, those over-indulgences can lead to anxiety. But are all your excess calories going to your thighs, hips, and stomach? Or is there another explanation for the reality of how those calories are used?
Is low carb dieting really the best way to suppress your appetite and control calories or is there another way to master your nutrition? Find out what the research says.
You may have heard about the glycemic index and how you should avoid simple sugars and high GI carbs if you want to successfully lose weight. But, as is the case with most nutrition debates, it’s not as simple as the soundbites suggest.
Many people label a day of overeating as binging. You know, when you restrict for days on end then finally crack under the pressure. This is the type of binging that I’m referring to in this episode of the show (not eating disorders). And here's 6 ways you can break those binge eating habits.
If you want to stop yo-yo dieting and make the next diet your last, listen to this episode of the podcast for 10 top tips.
Should you reverse diet or should you ignore what you hear online and get out of a deficit ASAP? Well, the answer might be more nuanced than you realise. Find out more in this episode of the podcast.
You might think dieting is complicated. And with so many conflicting ideas and opinions, no-one could blame you. But what are the basic principles of a healthy diet for fat loss? Find out in this episode of the podcast.
Are you confused why your weight spikes? It might be as a result of changes in your glycogen levels. Here's everything you need to know.
You're eating healthy food and hitting the gym, so why aren't you losing body fat? It could be to do with hidden calories and the health halo.
Increased hunger, decreased mood, and muscle loss can all result from sleep deprivation. Here's some practical tips to stop that happening.
Overeating is a common problem. So in this episode of the podcast, I take 2 listener questions and give you a detailed approach to help solve your overeating challenges.
You need a calorie deficit to lose body fat. But what other things can you do to achieve significant weight loss in a simple way?
If you have hypothyroidism, you might find it more difficult to lose weight. But why? Find out what complications the condition causes and how to approach your nutrition.
Protein frequency is an important consideration when trying to build muscle. But does it have the same level of importance in a calorie deficit? Find out the answer to that question in this episode of the podcast.
How long should you spend cutting and bulking to see results? Days? Week? Months? Find out in this episode fo the podcast.
If you struggle with snack ideas while you're dieting, try these 4 nutritious snack option that never get boring.
Diets based on body types and specific macros splits are bullshit. And the V Shred diet is just one of many. Find out why you should avoid it like the plague.
You might have heard that MyFitnessPal is inaccurate and you might as well not bother counting calories. But is that true? And does it even matter for achieving results?
Are increasing portion and serving sizes making losing weight an uphill battle. A delve into the research reveals some alarming realities.
How do you deal with weight regain, overeating, and the prospect of undoing all your hard work? Get the answers in this episode of the podcast.
Hormones play a role in weight loss and health, but do you need a specific dietary approach to reset them? In this episode, I answer a listener question about a specific hormone diet. Listen as the sparks fly!
Does muscle burn more calories than fat. Get the definitive answer to this eternal question in this episode of the show.
Sweeteners are given a bad wrap in the world of nutrition. But is it deserved. Here's a look at sweeteners and their impact on appetite and weight loss.
According to many people, fruit makes you fat and fructose is the devil of dieting. But what's the truth? Discover what the research says about fruit and weight loss.
Getting started on your weight loss journey can feel difficult. So here's 5 simple quick wins to get you off on the right foot.
Does fasting have any benefits for fat loss? Can skipping breakfast help boost metabolism and accelerate fat loss? Find out what a 2019 study had to say...
Losing belly fat can be a frustrating process. If you're looking to lose the stubborn fat from your midsection, here's your simple fat loss blueprint.
Protein is the industry buzzword of the moment. It’s up there with keto and intermittent fasting. In fact, it’s probably the mac-daddy of fitness industry phrases at the moment.
Do you dread the thought of eating out? Well it's time to change that. Because there is a world where you can eat out, enjoy your food, and still lose body fat and build muscle.
In this episode of the podcast I'm lifting the saucepan on my meal prep secrets... Listen in to this episode of the show and you'll discover my 4 step system of Meal Prep Mastery...
In this video I'm sharing 9 simple ways to add more fibre to your diet. Quickly you'll discover it's not that hard. It just takes a few tweaks.
If you listen to every word of this video you’ll discover way more than the best meal plan for weight loss. You’ll gain clarity about what it really takes to finally lose weight and sculpt a leaner, healthier, stronger, and downright badass body.
In this episode of the show I can you real, evidence-based, practical advice you can use. So whether your goal is to step on the Olympia stage or lose a few pounds to feel good, this is for you.
Wherever you are on your journey to building a lean, strong, healthy, sexy AF body, by the end of this podcast you’ll be certain whether it’s time to cut or bulk.
You've heard of companies like Huel, right? They pitch meal replacement shakes as the cheap, convenient, and easy why for you to lose weight and get in shape. Well I've waded in on the debate with this video.
Getting in shape is tough. And the process is made all the more of an uphill mental battle when you see your weight increase, even though you did everything right. Well, in this video I'm going to help put your mind at ease. Because there's a fundamental difference between weight loss and fat loss. Understanding this could change your whole perspective.
Working away from home is a dieting minefield causing you stress and anxiety at every hotel stop. Here are 11 Tips To Lose Weight When You're Always Working Away.
Here's a listener Q&A covering topics on CBD oil, food labels, body type diets, and why I always wear a hat.
How the fuck do you avoid feeling so hungry all the time? The good news is your life doesn’t have to be a calorie deprived food hell. There is light at the end of the tunnel. And I’m going to help you get there.
At some point you’ve come across the term carb cycling and / or calorie cycling. And you’ve probably considered it as an option for helping you achieve your goals. But are they worth it? Time to find out.
In this episode of the show, I'm giving you the lowdown on why your weight fluctuates. And importantly, some practical tips along the way.
Everyone wants a six pack. At least it seems that way. And if Instagram is anything to go by, everyone has got one already…except you. Now’s the time peel back the curtain and give you the real truth of how to get six pack abs.
Ok. So there’s no good and bad foods. But there are foods you might be eating that are causing you to veer off track without realising. Marketed as “healthy”, but packing a high calorie punch. Find out what they are and what you might want to eat instead…
Do you feel like bad habits are ruining your ability to lose weight, build muscle, ad get in shape? Well, tune in and discover my proven step by step process to break even the most engrained habits.
The menstrual cycle can wreak havoc on hormones and weight loss. Making it all the more difficult to achieve a leaner, stronger body. Can I make all you problems vanish by getting you to eat certain foods or adopt a certain meal timing approach? Of course not. But I do think this video I recorded can really help you.
Intuitive eating seems like the dieter’s Holy Grail. Eat what you want, when you want and still stay in great shape. But in reality, it’s a lot harder than it seems. Tune in as I give you 3 pros and 3 cons to this way of eating. Plus, I’ll walk you through 7 top tips to transition away from calorie counting to intuitive eating.
A lot of people obsess about their body fat percentage. But focusing on it could be a massive waste of time. In this video I explain all and give you some practical, evidence-based methods to track your progress accurately.
Are macros really that important? Do you really need to obsess about hitting those 3 magical numbers each and every day? Truth is, if your primary goal is to lose a bit of weight, build some muscle, and generally feel healthier, then you could be stressing over nothing.
So you wanna know how to calculate your calories to lose weight. But you're all tied up in knots with the million different calculators out there. Each one giving you a different number. Let me simplify everything for you with my super simple 3 step process. It really doesn't have to be that hard.
No doubt you've probably heard about cheat days, refeeds, and diet breaks by now. But do you really know the difference? And do you which are a horrendous idea and which could actually be of benefit? In this episode of the show I'm digging into the detail and providing you with a definitive guide.
Used in the right way, meal plans can be a helpful aid for optimising your nutrition. Here's how to do it right.
After 3 months of building muscle, now is the time to switch to an aggressive 4 week diet. Here's how I adjust my training and nutrition.
Talk of sleep might well bore you to the point of unconsciousness, but it' more important than you realise. Whether the goal is to build muscle or lose fat, sleep is third on the priority list after calories and macros. Tune in to this episode of the show to find out exactly why.
Has your weight loss slowed to a snail's pace even though you're in a calorie deficit? Things were working before, but suddenly things have ground to a halt. Have you pushed things too hard, forcing your body into starvation mode, and damaging your metabolism for good?
Is splashing Apple Cider Vinegar on your food guaranteed to bring you any digestive benefits or are you dumping something with the taste of a rat’s scrotum on your dinner for no reason?
It won’t surprise you to know that there are many myths related to gut health that you would do well to avoid. So let me help you start separating fact from fiction by talking about leaky gut syndrome.
Could dairy be the cause for your acne breakout in adulthood? Discover what's really causing your skin issues and the role dairy plays.
It might seem counterintuitive to link stress with a healthy life, but it's true. A certain amount of stress is undoubtedly a good thing. Here's why.
Are your cravings are sign of a nutrient deficiency? Or is there another reason you crave pizza, donuts, cookies, and other treats?
Are you eating well but always feeling low on energy? It's as if you're living a healthy life and not seeing the benefits. Here's my solution to your no energy woes.
"6 Ways To Boost Your Metabolism As You Get Older." Intriguing headline from an article on the Women's Health website. But hold on a second. Things may be cloudier than a trip to Bespin. And to prove it, I recorded this video to breakdown the article and give you the facts.
Despite what you may have heard, Adrenal Fatigue is a myth and not a valid medical diagnosis. In this episode of the podcast I explain everything you need to know, so you'll never be duped into believing the BS.
If a calorie deficit is the most important aspect of fat loss, where does what you eat fit into the process? Tune in as I walk you through where the importance of the foods you eat sits in optimising your health.
Bring a little human into the world is an important thing and nutrition plays a big role in that. I'm going to guide you through optimal nutrition approaches for each aspect of pregnancy. And dudes, this is still one for you... Time to earn yourself some brownie points and help your better half.
Dealing with PCOS can be a complex nutritional minefield. So tune is in as I break everything down for you. I'll guide you through the research and give you practical tips you can use to improve your symptoms.
With gut health gaining a lot of attention in the nutrition world, what does the evidence tell us about what's important and what works? Find out as I break down the topic into easily digestible chunks (pun intended).
A New Study Reveals Processed Foods And Sweeteners Are Bad... Or Does It? I'm going all Nostradamus and making a few predictions about a recent study on processed foods.
Steroids. The use of anabolic steroids has become more prevalent with everyday gym-goers. But just how much muscle can you expect to build if and when you decide to take steroids?
Talk of protein shakes, protein bars, and making ze gains has transitioned effortlessly from the gyms bros to mainstream conversation. But do you need a metric fuck ton of it, or can you build muscle on a relatively low protein diet? Well, that’s what this podcast is designed to answer.
This is about weight training in a fasted state and whether or not doing so limits your gains. And, perhaps more importantly, does it negatively affect those gains? Tune in to find out.
Maybe you’ve spent months losing body fa and now you’re ready to build muscle. But you’re scared of extra calories. You’re scared of overdoing it and piling unnecessary weight back on. So find out how to know if you're building muscle instead of gaining fat.
You might think that building muscle and losing body fat at the same time is only for those just starting to get into weight training. But what does the latest research say about body recomposition for the well-trained?
Cold water baths are frequently used for recovery. But how do they affect your gains? In this episode, I delve into a 2019 study that looked to answer that exact question.
What happens to body fat when you train? Does it turn into thick slabs of muscle? Or is something else going on? Time to find out.
In this video I delve into the dark depths of Quora. A place where the most moronic health and fitness questions get asked. And even more moronic answers get given.
Can you build muscle in a calorie deficit? And even if you can, SHOULD you? Tune in to discover the answer to all this, and more.
Fasted cardio is no more beneficial than fed cardio. But what about weight training in a fasted state? Is this something you can do? Does it offer any benefit, or is it a recipe for losing all your precious gains. Tune in to find out the answer to those questions and more.
You’ve decided to train fasted. Maybe to help with dietary adherence. But is it affecting your gains? Should you consider taking a BCAA or EAA supplement? Time to find out.
Are energy drinks a good pre-workout alternative. or are they inferior to the powders produced by supplement companies?
Creatine is one of the most tested sports supplements. And it has more benefits, beyond making gains in the gym. Discover the hidden secrets of every lifters favourite supplement.
With so many supplements on the market it's hard to know which are effective and which are worthless. What about Leucine and Arginine? Essential or not? Let's find out.
Can you substitute your pre-workout supplement for a fresh cup of coffee and still have an effective workout? Find out the answer in this episode of the podcast.
Some HMB studies show significant increases in muscle growth, which might spark your attention. But is it too good to be true? Discover everything you need to know about HMB and when you might want to consider using it.
What the hell should you eat and drink before a workout? If you've ever spent time trying to figure out the answers to these questions, STOP. Because in this episode of the show I've given you a complete, no BS rundown of what's REALLY important.
Creatine is one of the few supplements worth taking. But you've still probably got a bunch of questions about it. Like what does it actually do? How much should you have? And when should you take it? Well, you're in luck, because I've answered all those and more in the episode of the show.
Protein bars are everywhere. Every shop seems to sell them these days. But do you actually need them? Do they serve a purpose? And how the hell to you tell the good from the bad? Well, if you want the answers to those questions and my Top 3 protein bars, then tune in to this episode.
Creatine is one of the most researched supplements in fitness. And even though it has clear benefits, there's still a ton of questions surrounding it. Which version is best? How much and when should you take it? Should you cycle it? And more...
Dive right in to the world of evidence-based nutrition and training with all the fantastic podcast guests that have been part of the show.
Ever wondered my your efforts to lose weight keep failing? In this episode of the podcast, Jonny Landels and I discuss the reasons diets fail and what you can do to change your fortunes in the future.
In this episode of the podcast, Lauren Twigge 'The Dairy Dietitian', provides the truth on dairy. Helping you separate fact from fiction.
In this episode of the show, I interview Dr Emilia Thompson about the importance of self-care, mindful eating, and positive body image.
Alan Flanagan talks about chrononutrition, chronobiology, and how eating to our natural circadian rhythms may help improve our health.
Dr Mike Banna is a GP who successfully completed his own weight loss transformation, building a significant social media following, and launching a successful fitness podcast in the process. Tune to discover practical tips that you help you achieve your goals.
In this episode, I interview one of the leading evidence-based gut health educators, Gabrielle Fundaro to help you separate fact from fiction.
In this episode of the podcast, I interview Richie Kirwan, a nutritionist currently conducting PhD research into the disease and its treatment. An episode not to be missed.
In this episode of the podcast, I talk to Certified Nutritionist, Louise Bang about how to create long-lasting behaviour change for successful weight loss.
In this episode of the show, I interview certified nutritionist, Jayne O'Toole about her personal and client experiences with mindfulness. And how implementation has supported successful weight loss.
In this episode I interviewed the man with best beard in fitness, Austin Current, to bring you all you need to know about form and exercise execution.
Mel Davis PhD of Renaissance Periodization talks about the evidence-based tips, strategies and solutions for building positive habits and behaviours for sustainable weight loss.
Jayne O'Toole of Real Nutrition is back on the podcast to discuss the tools, tips, and strategies you need to be successful at achieving sustainable fat loss.
In this episode of the podcast, I interview Jaxon Burton about the best nutrition strategies to build muscle and lose body fat as a vegan.
In this episode, I talk with Alex and Luke from Graspp Fitness about how to maximise your training for strength, size, and health. Whether you're a novice lifter or a coach, this podcast has something for you.
In this episode of the show, Mike Israetel of Renaissance Periodization provides a detailed insight into the training volume methodology for hypertrophy, he and his team have developed.
In this episode of the show, Luke Hoffman provides further insight into advanced strategies for building muscle.
In this episode of the show I interview Luke Hoffman of The Muscle Mentors. Physique transformation coach and educator.
Joe Bennett (The Hypertrophy Coach) has worked with some of the best in the business, when it comes to building muscle. And in this episode of the show he breaks down the process of hypertrophy, in detail. Everything from core principles, to training splits, exercise selection, volume, and recovery.
In this episode of the show, Luke Hoffman bust some of the common myths of building muscle, covering the bench press, squat, and more.
Listen to Shona Vertue talk about the importance of mobility whatever your health and fitness may be. And discover her simple tips for getting started with your own mobility routine.
Luke Tulloch joins us for Episode 500 of the podcast. Listen as he guides you through the step-by-step process of creating a training programme designed for building maximum muscle. Let the gains begin.
Are you letting perfectionism rule your life and destroy progress? In this episode of the show I talk to entrepreneur, online coach, and trainer to the one and only Gary Vaynerchuk, Mike Vacanti.
In this episode of the show I interview him about his recent 230km race through the Arctic Circle and how the mental toughness required directly translates to your fitness journey.
On this episode of the podcast I talk to Simon Hall. Simon has helped countless people transform their lives with his wholistic approach.
Need to find out something about how to build muscle, increase strength, or get fitter? Look no further. This is your library of information about all things training.
Are the dudes and dudettes flexing in front of the dumbbell rack between sets making more gains than the rest of us? The premise is not as far-fetched as it first appears. But does the research back it up?
How fast can you gain muscle if you’re well-trained? This is a difficult one. There aren’t that many studies that focus on muscle gain for the already jacked. But thankfully, there are a couple. So let's look at what the research says.
Most people fail to reach their full potential in the gym. And that’s not just me saying so, the research says so. Let me prove it to you real quick in this episode of the show.
Some people change their workouts all the time, others barely change anything for decades. So who’s got the right approach? Who’s method of training is going to yield the most gains? And how flexible can your training be before you start to limit your progress?
Resistance training and protein are fundamental to maintaining your hard-earned gains. Discover why and the guidelines on what's important.
Mike Israetel provides a detailed insight into the training volume methodology for hypertrophy, he and his team have developed.
Is it harder to build muscle as you get older? If so, why what can you do about it? Here's how to make gains in your 40's, 50's and beyond.
Is the squat the best exercise for building bigger, stronger quads? If so, how can you stop sucking at it? Time to find out.
Is the dumbbell chest fly fundamentally flawed for building a bigger, stronger chest? Tune in to discover the answer to that exact question.
In this episode of the show, Luke Hoffman provides a detailed insight into his coaching approach that delivers industry-leading transformations.
Is there any point to 1 Rep Max Training beyond looking great on social media? Does it help build muscle? Or is a pointless exercise you should avoid at all costs?
Are there downside to training? Or is it all muscles, heavy weights, and PB's? I take a brief look at some of the positive and negatives of training.
Do you need to focus on a specific set of muscles, but aren't sure where to start? Discover exactly how to re-programme your training.
Is training for "the pump" necessary to build muscle, or is there a better way to plan your workouts and maximise your time in the gym?
It's hard to know when and if your body needs a rest. Some say "Just listen to your body." But what does that mean? Tune in for some practical tips on how to tell when you need a break.
If you want to follow a mini cut protocol to keep body fat in check as you build muscle, what adjustments should you make to your training? Find out the simple answer in this episode of the show.
Here's where you'll find episodes of the show covering motivation, planning, and anything else you can think that will help you on the journey to a leaner, healthier life.
Being consistent with your actions is crucially important for achieving your goals. But what do you do when you can't seem to find any consistency, no matter how hard you try? Find out the answer to that question in this episode of the podcast.
Finding a way to build and maintain motivation might feel like the most elusive Holy Grail, but it's possible. Here's how.
A story of how building Iron Paradise Fitness left me with crippling self-doubt. Watch and discover the strategies I used to overcome those feelings.
What do you do if you're not building muscle and losing fat as fast as you want? Here's a case study from a listener of the show that gives you practical tips and solutions.
With Spring and Summer holidays quickly approaching, you might be anxious about undoing your hard work. Here's 6 tips to enjoy your vacation guilt-free and not go off the rails.
Discover how I use journaling to get shit done. Then apply the techniques into your daily life and watch your productivity sky-rocket.
I was interviewed by Julian Hierro about coaching and my transition from corporate manager to to the fitness industry.
What's the point of having a coach? Why not go it alone? Well, there's a reason Luke needed Yoda. Discover why coaching can be the game-changer.
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