PerformWell Podcast

Everyone overcomplicates fat loss. In this episode we break down the single biggest reason you're not losing weight - and why "I'm not losing weight" is the wrong question in the first place. We get into the difference between losing weight and losing fat, why the scale lies to you, the under-reporting trap that quietly stalls most people, how to actually weigh your food (cooked vs raw), and whether your metabolism is really "broken." Then we hand you the exact protein targets, calorie equation and training setup we use with our coaching clients, plus refeeds, calorie cycling, and why your weight spikes after a big meal (and why it's not fat). If the scale won't budge no matter what you do, this one's for you. 🔴 STRONGER THAN THE SILENCE We're taking on a full Ironman this August for CALM, raising money for men's mental health. Every pound helps, please donate here: https://www.justgiving.com/page/stronger-than-the-silence 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick CHAPTERS 00:00 Intro 00:33 The one real reason you're not losing weight 01:41 Weight vs fat: ask a better question 02:31 Why the scale is lying to you 03:23 Are you actually in a deficit? (under-reporting) 04:58 Cooked vs raw: the food-weighing mistake 06:27 When it's NOT just calories (PCOS, thyroid) 07:32 Adaptive thermogenesis & the Biggest Loser study 08:49 Why your metabolism and step count drop 11:03 Build muscle to burn fat at rest 12:35 How much protein you actually need 14:34 The simple calorie equation 15:42 Why strength training is non-negotiable 16:57 Refeeds & calorie cycling explained 18:58 Why your weight spikes after eating (not fat) 21:00 The takeaway: stop chasing the scale #FatLoss #CalorieDeficit #WeightLoss #FitnessPodcast #performwell Credits: Music: Infinite by Soundridemusic Link to Video: https://www.youtube.com/watch?v=VZwcnKbRBpo

DeeDee jumped off Southampton's Itchen Bridge and survived. In this episode he opens up about that night, getting sober, and how movement gave him a reason to keep going. This is an honest conversation about men's mental health, suicide, recovery and finding purpose. ⚠️ Content warning: this episode includes discussion of suicide, a suicide attempt, self-harm and addiction. Please take care while watching. You are not alone, and free confidential support is listed at the bottom of this description. 🔴 STRONGER THAN THE SILENCE We're taking on a full Ironman this August for CALM, raising money for men's mental health. Every pound helps, please donate here: https://www.justgiving.com/page/stronger-than-the-silence After two near-fatal incidents and years of using alcohol as a mask, DeeDee got sober and rebuilt his life with purpose. He founded The Big Movement to get men moving and talking for their mental health, he talks people down from the same bridge he jumped from, and this year he ran a marathon over it. We talk about rock bottom, sobriety, loneliness, bullying, self-worth and the small daily habits that brought him back. It's raw, it's hopeful, and it's exactly why we make this show. If you're a man sitting in silence, or you love someone who is, this one is for you. GUEST: DeeDee Instagram: https://www.instagram.com/dannydcrook/ 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick   SUPPORT (UK, free and confidential) Samaritans: call 116 123, any time, day or night CALM: call 0800 58 58 58, 5pm to midnight, or webchat at thecalmzone.net Shout: text SHOUT to 85258 In an emergency, call 999 CHAPTERS   00:00 Why we're raising for CALM this year 00:55 His first ever half marathon (and the sub 2 hour finish) 02:16 The Big Movement: getting men moving for their mental health 03:48 Why "movement" really means dance (and why men resist it) 06:10 The clap game: how ten strangers connect in a room 08:03 The dancer who said "I'm not depressed any more" 09:36 Lifting, boxing and the anger you have to release 11:17 Running a marathon over the bridge he nearly died on 13:09 What rock bottom actually looked like 15:53 Two bridges, a coma, and the drinking underneath it all 19:19 Getting sober: 18 months, 0% beer and beating the triggers 23:08 "It was a rebirth": finding purpose on the other side 24:22 Why he talks strangers down from the bridge 27:48 How bullying follows you into adulthood 32:34 The mirror exercise that changed everything 34:05 Gratitude, journaling and the books that helped 35:13 Why he goes back to that bridge every single day 38:02 The next marathon, and why the suffering is the point 40:50 What does it actually mean to perform well? 43:28 Where to find DeeDee and The Big Movement   #MensMentalHealth #MentalHealthAwareness #StrongerThanTheSilence #ItGetsBetter #PerformWell

It's Men's Mental Health Month and I'm taking on an Ironman to raise money for men's mental health.   If this episode hits home, please donate or share.   Stronger Than The Silence: https://www.justgiving.com/page/stron...   Adam Blackwell cycled from Land's End to John O'Groats and climbed Snowdon, Ben Nevis and Scafell Pike on the way. 900 miles, three mountains, thirteen days, and one knee that nearly ended the whole thing near a sheer drop on Ben Nevis with no crampons, no path and snow coming in. But this is not just a story about physical suffering. With it being Men's Mental Health Month, Adam and Jay from GBHQ get honest about why men push themselves to the edge, what self-worth actually is, the story you tell yourself, and why the answer is not always talking more, it is sometimes doing hard things in good company. Having ridden Land's End to John O'Groats myself, this is two endurance lads comparing notes for real. Built. Challenged. Real. Hosted by: PerformWell Podcast:   / performwellpodcast   Nick:   / getfitbynick   Grant:   / coach_grantmcdonald     Guests: Adam Blackwell:   / adamblackwellpt   Jay Buck:   / thejayybuck   GBHQ:   / thegbhqtour     00:00 Welcome back: the dynamic duo return 00:36 What Adam actually did: LEJOG plus the 3 Peaks 02:13 Planning the route and the brutal Cornwall hills 03:41 The real mileage: 900 miles, around 100 a day 06:47 Every weather system in one day 09:56 Ben Nevis: snow, no crampons and snow blindness 12:33 The worst moment: his legs give out near the edge 14:43 The most frustrating moment on the bike 17:35 Cycling vs running: which one actually hurts more 19:00 Why do this to yourself? 23:27 Doing it as a dad of two 25:42 Childhood, worthiness and the drive to prove it 26:53 Men's Mental Health Month: purpose over pressure 29:18 What is self-worth, really? 31:46 Masculinity: the constructive side no one talks about 33:07 The two men who are the same person 34:23 The Gap and the Gain 37:05 Nick's jog, food poisoning and a hard lesson 39:26 The mountains don't fix anything 45:03 The knee that nearly ended it 48:03 Strength vs endurance and battling yourself 51:37 The support crew behind every big feat 56:48 What does it mean to perform well? 59:20 Plugs, the documentary and a final word If you are struggling, talk to someone. Comment below, we read them all.   #PerformWell #LEJOG #ThreePeaks #Endurance #MensMentalHealth #MensMentalHealthMonth #HybridAthlete #CyclingUK #BenNevis #MentalHealthMatters #FitnessPodcast #enduranceathlete   Credits: Music: Infinite by Soundridemusic Link to Video:    • No Copyright Epic Intense Teaser Trailer B...  

A doctor told Mark he'd be in his coffin by 40. Two years later, he's 137kg lighter — and he never touched a weight-loss jab. No Ozempic. No surgery. Just the most honest transformation we've ever filmed. Mark went from 234kg (34 stone) to 97kg in two years — the natural way. He sits down with Nick, Grant and Gemma to talk about the GP appointment that scared him straight, what he was really eating at his heaviest, the sepsis scare that nearly ended it all, and the day he deadlifted the exact weight he'd lost. We go deep on the stuff nobody talks about honestly: the weight-loss jab debate (when they help and when they don't), emotional eating, loose skin, body dysmorphia, why the scales lie, and the mindset that got him through the bad days. Built. Challenged. Real. 👉 Interested in the coaching programme Mark followed? Reach out via the links below. — FOLLOW MARK — Instagram: @https://www.instagram.com/windsorpolo25/ 🎙️ Hosted by Nick, Grant & Gemma. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ Gemma: https://www.instagram.com/gemmapaddy82/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick — CHAPTERS — 00:00 Intro 00:45 Welcome & meet Mark 01:41 "I'd be dead by 40" — the doctor's prognosis 03:05 Caring for mum & the moment he decided to act 04:37 Being judged & made to feel invisible 06:39 What he was really eating (10–15lb of sweets a day) 09:05 234kg: the daily reality at his heaviest 09:59 The sepsis scare that nearly ended it 11:40 The numbers: 234kg → 97kg 12:07 Deadlifting the 120kg he lost 14:21 Fibre, fullness & gut health 15:05 Before vs now: the food breakdown 17:39 Self-loathing & "I don't deserve to look after myself" 19:01 Relapses & why a gain isn't failure 21:55 Why he refused the weight-loss jabs 22:42 The big Ozempic debate 24:30 Emotional eating 27:54 "Start where you are" — advice for big beginners 30:20 The carb myth 34:24 Good foods vs bad foods 34:59 Walking: the #1 thing that actually worked 36:37 The 3 levels of transformation 38:00 Loose skin & "I'd rather live" 38:40 Body dysmorphia & the comfort blanket 39:26 The best reaction from a stranger 40:30 The loose-skin surgery injustice 42:15 Why he said no to a gastric bypass 43:25 Mental resilience: "the power is within" 45:14 Why the scales lie 46:15 How often you should actually weigh yourself 50:24 His message to anyone starting today 51:20 What "performing well" really means 52:03 Wrap & where to follow Mark   #WeightLossTransformation #WeightLossJourney #NoOzempic #PerformWell #FatLoss

Is "science-based lifting" actually making you better - or just making you train like a robot with a foam roller through your arm? In Episode 146, Nick and Grant break down where evidence-based training earns its place and where the internet took it way too far. Bluetooth handles, lengthened partials, 3 reps-in-reserve, mouth guards mid-set - we get into all of it. Two coaches, 15 years each, 30,000+ hours on the gym floor, calling it straight. We cover why Jeff Nippard's own lengthened-partials research landed back at "just do the full rep," why the bench press got unfairly cancelled, why mechanical tension and hard effort beat perfect form on a spreadsheet, and the simple form → time-under-tension → weight framework we use with every client. Science is a tool, not a religion. It's a way - not the only way. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick ────────────────────────────────── Chapters: 00:00 Is science-based lifting worth it? 01:30 What science-based training really means 03:00 Full range vs partial reps 04:00 Why old-school bodybuilders still got huge 05:20 When data ruins training 06:00 Knees-over-toes & flawed science 08:00 Jeff Nippard, Israetel & online lifting culture 08:30 Lengthened partials vs full reps 11:00 Coaching experience vs studies 12:00 Reverse-banded hack squats 14:35 Bench press vs dumbbell press 16:30 Mechanical tension & chest growth 18:10 Which is safer? 20:30 Final verdict on science-based lifting 22:10 The movement patterns that matter 22:50 Why training hard still wins 23:30 Form, tension & progressive overload 24:35 Drop sets and plateau breakers 25:30 It’s a way, not the only way   #sciencebasedlifting #hypertrophytraining #buildmuscle #strengthtraining #performwellpodcast Credits: Music: Infinite by Soundridemusic Link to Video: https://www.youtube.com/watch?v=VZwcnKbRBpo&list=PLyuakwzSUr6DM1YqTg65HiWG0UrmxdOFk

Most people think pole fitness is a party trick. Beccie Dunn thought it looked cool in a photo and couldn't even walk into a class alone. Then it fixed her. Beccie spent years trapped in body dysmorphia — eating 900 calories a day, training like a bodybuilder, desperate to be as small as possible. Pole fitness broke that cycle. When she saw how much strength, muscle and proper nutrition it actually took to get good, everything changed. Now she runs Dynamic Aerial Academy in Southampton and has built one of the most empowering fitness communities in the UK. In this episode we tried pole for the first time (and got absolutely humbled), then sat down to talk about everything the fitness industry doesn't say loudly enough. We cover: How pole fitness rewired Beccie's relationship with food, her body and strength Why she was eating 900 calories while training a full-body skill sport The eating disorder, the body dysmorphia, and the exact moment the switch flipped Breaking her foot mid-session — and teaching the rest of the class on it Training kettlebells on the day she went into labour (waters broke that night) Why pole is one of the hardest skill sports you can do — and why that's the point Sleep, REM cycles and what's actually killing your recovery Raising strong kids in a world obsessed with junk food Building community, handling online hate, and staying in your lane This one's for anyone who's ever punished their body trying to look a certain way — and needed someone to show them a better reason to train. 🔔 Subscribe for new episodes weekly 📍 Dynamic Aerial Academy, Southampton 📸 Follow Beccie:  @becciedunnfitness  https://www.instagram.com/becciedunn/ 📌 Chapters 00:00 - Intro & Welcome to Dynamic Aerial 00:17 - What Pole Fitness Actually Is 01:43 - How Beccie Got Into Pole & Built Her Academy 02:13 - Bodybuilder Training vs Performance Training 03:31 - Eating 900 Calories While Training Pole 05:14 - The Turning Point: Strong & Sexy Is Born 07:00 - Why Pole Is Closer to Gymnastics Than the Gym 08:47 - She Broke Her Foot and Still Taught That Night 10:00 - Managing Tendonitis & Injuries in Pole 11:04 - Kettlebells: The Most Transferable Tool to Pole 13:00 - How Long Does It Take to Get Good at Pole? 14:00 - Building Community From Day One 19:00 - Social Media, Followers & Mental Health 21:57 - How to Handle Online Hate 26:20 - Who Is Pole Fitness For? (Everyone) 31:00 - Competition vs Social Media in the Pole World 33:00 - What to Expect in Your First Pole Class 35:39 - Why Sleep Is Your #1 Performance Tool 37:00 - Deep REM, Sleep Data & Evening Routines 40:00 - Perimenopause, HRT & Sleep 40:38 - Training Through Pregnancy Up to Labour 44:22 - Raising Kids on Real Food 51:44 - What Does It Mean to Perform Well? 53:42 - Find Beccie & Dynamic Aerial Academy ────────────────────────────────── 🎙️ Hosted by Nick, Grant & Gemma. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ Gemma: https://www.instagram.com/gemmapaddy82/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube:  @getfitbynick    #PoleFitness #BodyDysmorphia #EatingDisorderRecovery #StrengthTraining #PerformWellPodcast #FitnessWomen #StrongAndSexy #PodcastFitness #WomensHealth #FitnessMotivation

Everyone's telling you to start your summer diet. We're telling you to stop. Nick, Grant & Gemma have a combined 40+ years of PT experience — and their biggest lesson isn't about what to eat or how much cardio to do. It's this: the body you're chasing for summer probably isn't worth the cost of getting it. In this episode of The Performwell Podcast, Gemma opens up about the psychological fallout of getting shredded, Nick breaks down why chasing a physique goal is like thinking school is your whole life, and Grant shares the clients who got the body — and still weren't happy. From crash diet culture and body dysmorphia, to steroids hiding in plain sight on Instagram, to how Gemma's testosterone and HRT journey became the most sustainable thing she's ever done — this is the conversation you need before you start cutting for summer. If you've ever crash dieted before a holiday, compared yourself to someone online, or wondered why getting lean still didn't feel like enough — watch this first. WHAT WE COVER: → Why 6–8 week summer transformations usually backfire → The psychological damage of extreme dieting and photo shoot prep → Body dysmorphia — and why even the fittest people aren't immune → What actually is a healthy body fat % for men and women → The steroid problem hiding in plain sight on your Instagram feed → Why the body you can't sustain isn't worth chasing → Gemma's HRT and testosterone journey — and how it changed everything → How to shift your mindset from "summer body" to something that actually lasts ────────────────────────────────── 🎙️ Hosted by Nick & Grant, with special guest Gemma. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ Gemma: https://www.instagram.com/gemmapaddy82 📲 Follow us: nstagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick ────────────────────────────────── 0:00 – Intro: The Problem With Summer Diets 0:53 – Why 6–8 Week Transformations Are a Mistake 3:29 – The Psychological Fallout of Getting Shredded 4:02 – Body Dysmorphia — Does Anyone Actually Escape It? 7:03 – Photo Shoots, Bodybuilding & Knowing Your Limits 12:10 – What's Actually a Healthy Body Fat % for Men & Women? 19:20 – The Steroid Problem Nobody's Talking About 21:40 – Gemma's HRT & Testosterone Journey — And How It Changed Her Life   #SummerDiet #HolidayPrep #FitnessPodcast #SummerBody #BodyDysmorphia #DontStartYourDiet #PerformwellPodcast #FitnessTruth #SustainableFitness #GymCultureUK #HRTWomen #TestosteroneWomen #GetLeanForSummer #CrashDiet #MentalHealthFitness

Most people are waiting to feel ready before they commit to a goal. The problem? That moment never comes. In this episode, we sit down with Grant to talk about why having a concrete event — whether it's a photo shoot, marathon, Ironman, or white-collar boxing match — is one of the most powerful tools for transforming your fitness AND your mindset. Nick shares how he went from his lowest point post-COVID to stepping into a boxing ring in front of 1,000 people, and we break down why purpose is the antidote to depression, why your first event just needs to be DONE (not perfect), and the framework that helps you find the REAL reason you want to change. If you've ever said "I'll start when I'm ready" — this conversation is for you. WHAT WE COVER: → Why challenges give you purpose (and why purpose fights depression) → The personal challenge framework — marathons, photo shoots & comps → How Grant went from his lowest point post-COVID to boxing in front of 1,000 people → Why your first event just needs to be DONE — not perfect → The fear of failure that stops people committing (and how to flip it) → The 5 Whys — finding the REAL reason you want to change → Why we're doing Ironman Leeds on August 16th   🔗 Sponsor our Ironman for CALM (Campaign Against Living Miserably): https://www.justgiving.com/page/stron... CALM supports men under 50 — the biggest demographic affected by suicide worldwide. Please donate if you can. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick:   / getfitbynick   Grant:   / coach_grantmcdonald   📲 Follow us: Instagram:   / performwellpodcast   TikTok:   / performwellpodcast   YouTube:    / @getfitbynick   ────────────────────────────────── 0:00 – Intro 1:22 – Why do events at all? 7:48 – Purpose is the antidote to depression 13:44 – Fear of failure & why we train to failure 18:40 – The 5 Whys framework live demo 22:00 – Outro & Ironman charity link #PerformWellPodcast #GoalThatScaresYou #FitnessMotivation #Ironman #PhotoShootPrep #FearOfFailure #PurposeOverDepression #MensMentalHealth #CALM #FitnessMindset

⚠️ CONTENT WARNING This episode contains honest discussion of sexual abuse, violence, murder, drug addiction, and grief. Listener discretion is advised. ────────────────────────────────── Matt Harris was born into a generational cycle of violence, abuse, and silence. By the time he was 13, he had survived sexual abuse from a family member, witnessed his brother commit murder, had his identity changed by deed poll, and been moved between hostels to escape the people hunting his family. This is the story of how one man decided the cycle ends with him. In this episode of The Former Podcast, Matt opens up about generational trauma, breaking the cycle of abuse, and what it actually takes for a man to heal — not just cope, not just survive, but break the pattern so it doesn't pass to the next generation. If you've ever thought "I don't want to become my father" or "something in my family has to stop with me" — this conversation is for you. WHAT WE COVER: → How generational trauma gets passed down through families → The two "fractures" that defined Matt's childhood → Why he used drugs daily for 3 years to numb the pain → How fitness became both a lifeline AND another form of avoidance → Breaking his silence publicly in 2018 → Walking 105 miles of the South Downs Way to process his sister's death → What it means to be "The Unhealed Man" → How any man can start breaking his own generational cycle today Matt is currently writing his book, The Unhealed Man. 📸 Follow Matt: https://www.instagram.com/healingwithmatt If this episode resonated with you, share it with a man who needs to hear it. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick ────────────────────────────────── 0:00 – Intro 0:44 – Meet Matt Harris: The Man Behind the Name Changes 1:53 – Born Into a Fractured Family: Generational Trauma Explained 4:53 – Growing Up With Violence: What "Normal" Looked Like 7:44 – The First Fracture: Sexual Abuse at 12 Years Old 8:46 – The Second Fracture: His Brother Commits Murder 10:16 – Prisoners in Their Own Home: Life After the Murder 12:10 – A New Identity: Name Changes, Relocating & Starting Over 13:56 – School, Paranoia & Being Terrified People Would Find Out 15:14 – How He Found Drugs — And Why It Made Perfect Sense 18:02 – 3 Years of Daily Drug Use: Masking the Pain 19:38 – Running From the Truth: Breaking Silence in 2018 21:05 – How Fitness Found Him (And Became Another Escape) 26:33 – Steroids, Obsession & Losing Himself in the Sport 28:22 – The Absent Dad: Repeating the Cycle He Swore He'd Break 33:38 – Self-Worth: What It Really Means for the Unhealed Man 36:30 – The Unhealed Man: Why He's Writing the Book 38:54 – Pathways to Healing: What Actually Worked for Matt 43:10 – 105 Miles for His Sister: Processing Grief Through Movement 48:26 – His Sister Speaks to Him on the Trail (Most Emotional Moment) 51:15 – Doing Hard Things From Love, Not Hate 54:08 – What It Means to "Perform Well" 56:10 – Final Message: It Ends With Him 57:28 – Outro #TheFormerPodcast   instagram: / infractionimhere spotify: https://open.spotify.com/artist/7qlhXQA7QMXRwHtfTcQoyJ   #ItEndsWithMe #GenerationalTrauma #MensMentalHealth #BreakingTheCycle #MattHarris #MensPodcast #TheUnhealedMan

What does your Nan know that a man spending $2 million a year doesn't? More than you'd think. Grant and Gemma — two experienced PTs and online coaches — break down Brian Johnson's extreme biohacking experiment and what it actually teaches us about living longer. Spoiler: the most tested man in the world came back to basics. Sleep. Walking. Whole foods. Stress management. The stuff we've been telling clients for years. Whether you're deep into biohacking or just trying to feel better day to day — this one's for you. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ The Perform Podcast — real conversations about performance and wellness. The push and the recovery. The grind and the calm. New episodes weekly. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ Guest: Gemma — PT & Menopause Specialist 🎙️ Co-Host: Grant McDonald — PT & Online Transformation Coach, Southampton ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🔔 Subscribe for weekly conversations on performance, mindset and what it actually takes to be healthy. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🌐 Follow us: Gemma: https://www.instagram.com/gemmapaddy82/ Grant McDonald: https://www.instagram.com/coach_grantmcdonald/ ━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱️ CHAPTERS 0:00 – Who is Brian Johnson? 0:55 – Liver King vs Brian Johnson — Two Very Different Results 1:13 – 100 Pills a Day, Blood From His Son & Millions Spent 2:05 – His #1 Longevity Tip: Sleep (Your Nan Knew First) 2:21 – Why He Now Recommends "Doing Less" 3:00 – Is Biohacking Even Practical for Normal People? 3:31 – Sleep: The Most Underrated Health Tool 4:18 – Menopause, Progesterone & Sleep Disruption 5:20 – Stress: The Silent Killer 7:00 – Top Longevity Tips for the Average Person 8:00 – Mediterranean Diet & Why Whole Foods Win 9:45 – Cooking as a Life Skill Nobody Talks About 12:00 – Why We Eat the Way We Do (Learned Behaviour) 15:00 – Fitness Trackers: Helpful Tool or Obsessive Trap? 16:43 – Over-Optimising at the Expense of Actually Living 17:54 – Social Media Is Just Marketing — Stop Comparing 19:05 – Body Image, Beauty Standards & the Pressure on Women (and Men) 20:37 – Everyone Has a Number on Their Head 22:00 – Guest Plugs & Sign Off ━━━━━━━━━━━━━━━━━━━━━━━━━━━ #longevity #brianjohnson #biohacking #performpodcast #menopause #sleep #healthtips #wellnesspodcast #liverking #stressmanagement #mediterraneandiet #fitnessmindset #over40health #womenswellness #southampton

What does boxing actually teach you? What does boxing actually teach you? Confidence. Control. How to lose well. And how to stop your mind running away with you. Steve Barnes is the founder of Pound for Pound Boxing Club in Southampton, a coach to national champions, pros, school kids and everyone in between. In this conversation we get into the real stuff: anxiety before a fight, the Fear Bubble technique used by Special Forces, why motivation is a myth, and how boxing builds the kind of mental strength that changes your whole life. Whether you've never thrown a punch or you've been in the ring - this one's for you. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ The PerformWell Podcast - real conversations about performance and wellness. The push and the recovery. The grind and the calm. Hosted by coach and hybrid athlete Nick Finch. New episodes weekly. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ Guest: Steve Barnes - Pound for Pound Palace, Southampton 🎙️ Co-Host: Grant McDonald - Built From Within, Southampton 📍 Filmed at: Pound for Pound Palace, Southampton ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🔔 Subscribe for weekly conversations on performance, mindset and what it takes to change. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🌐 Follow us: Nick Finch:    / @getfitbynick     / getfitbynick   Grant McDonald:   / coach_grantmcdonald   Steve Barnes:   / pfp_palace   https://thepfpteam.com/ ━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱️ CHAPTERS 0:00 – Welcome to Pound for Pound 4:24 – What boxing taught Steve about losing 6:50 – Training national champions & the journey so far 11:57 – Finding control in chaos 17:31 – How to deal with a fighter who won't listen 21:54 – Hampshire level to national titles 23:28 – The Fear Bubble (Ant Middleton) 28:00 – Stop waiting for motivation 33:00 – Mind vs body: which matters more? 38:00 – How coaching has changed over 25 years 45:34 – Enjoy what you've built 50:00 – Nutrition without the overhaul 55:00 – Pound for Pound - what's next ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎵 Music: Break Limit by Soundridemusic Link to Video: • Epic Cinematic Trailer Teaser No Copyright... #boxing #mindset #confidence #performwellpodcast #performwell #mentalhealth #motivation

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   Most women’s struggle with food and body image isn’t just about calories — it’s about the psychological patterns and beliefs deeply rooted beneath them. Bee Wallace, a seasoned online fitness and mindset coach, exposes how these invisible barriers sabotage progress and reveals the critical role mindset plays in sustainable transformation.   With a personal journey that includes battling eating disorders, hormonal chaos, and ultimately finding her way with HRT, B shares how understanding your body’s signals—true hunger versus emotional cravings—can be a game-changer. She discusses the importance of building a healthy relationship with food, mindset frameworks like "The Gap and The Game," and practical tools like the hunger scale that help clients reconnect with their instincts.   We explore: ⬛The link between food noise and anxiety ⬛Therapy vs Mindset coaching ⬛Dealing with emotional hunger ⬛Restrictive mindsets   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Guest Info: Bee's Instagram -  @BeeWallisCoach    Timestamps- 0:00 - Introduction and Guest Welcome Introduction of B Wallace, online fitness and mindset coach. 0:53 - Importance of Mindset in Fitness Discussion on the significance of mindset coaching and its role in sustainable transformation. 2:09 - Difference Between Mindset Coaching and Therapy Explanation of how mindset coaching differs from traditional therapy. 3:51 - Personal Journey with Eating Disorders B Wallace shares her personal journey and challenges with eating disorders. 9:28 - Understanding Food Noise Insight into the concept of food noise and its impact on emotional eating. 14:28 - Practical Tools for Managing Emotional Eating Introduction of practical tools like the hunger scale to manage emotional eating. 24:24 - Hormonal Health and HRT Discussion on hormonal health, the use of HRT, and the effects of extreme dieting. 32:19 - Weight Loss Medications and Risks Conversation about weight loss medications and potential risks. 42:54 - Building a Healthy Relationship with Food Strategies for transitioning from a restrictive mindset to a balanced approach. 47:01 - Final Reflections and Advice B Wallace shares her final thoughts and advice for listeners on respecting their bodies and making sustainable changes.

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   In this episode, we dive into the nuances of health, fitness, and dieting myths, guided by fitness coach and advocate Paul Andrews. Discover the reality behind common misconceptions, the impact of misinformation, and expert insights into sustainable health practices.   We explore: ⬛The real story behind Postural Orthostatic Tachycardia Syndrome (POTS) and its link to COVID ⬛A critical analysis of popular diets like carnivore, keto, intermittent fasting, and their intended vs. actual benefits ⬛How the fitness industry often propagates misinformation and how to navigate it intelligently ⬛The importance of evidence-based approaches versus anecdotal experiences   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Guest Info: Paul's Instagram - @paulandrewpt   Timestamps- 00:00 - Welcome and episode overview: demystifying fitness myths and health truths 00:34 - Paul Andrews shares his journey with POTS and post-COVID health impacts 01:56 - The connection between COVID-19 and POTS diagnosis challenges 03:11 - Critical look at fitness industry misinformation and industry standards 03:41 - How anxiety and misdiagnosis impacted Paul’s fitness journey 04:36 - The effect of long COVID symptoms on physical activity and mental health 06:07 - The role of social support animals for POTS management and day-to-day struggles 07:23 - Accepting limitations after diagnosis, role of mental health in recovery 09:17 - The impact of COVID on older athletes and the importance of nuanced health advice 10:06 - Common experiences with misdiagnosed heart conditions and the importance of proper testing 12:04 - Transitioning from in-person to online coaching: benefits and social considerations 13:23 - Work life balance: the realities of flexible working hours and client communication 14:29 - The social side of coaching and the importance of genuine connections 17:04 - Target audience: who Paul helps and common struggles with weight and health 18:55 - How industry promises often oversimplify complex health issues 22:00 - Busting diet myths: carnival diet, keto, autoimmune protocols—what’s really happening behind the scenes 26:56 - The reality of supplement marketing and labeling tricks in supermarkets 33:03 - The truth about carbs, sugar, and the myths around them 36:42 - The role of food quality, processed foods, and micronutrient fortification 43:09 - How misinformation spreads through certainty and social media influence 48:44 - What does performing well mean? A look at performance, recovery, and enjoyment 52:12 - The influence of celebrity endorsements and PR in health trends 57:13 - Spinning the “worst fat loss” myths: from water loss to crash diets 58:34 - Intermittent fasting: benefits, mental effects, and real-world application 61:13 - Practical advice: navigating marketing, supplements, and social pressures 62:17 - Final thoughts: why evidence-based practice is crucial for sustainable health      

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   In this episode, we challenge the common belief that you need a gym to get strong. Using practical insights and recent scientific findings, we explore how bodyweight exercises, minimal equipment, and proper progression can deliver substantial strength and health benefits—all from the comfort of your home.   We explore: ⬛How to achieve strength gains with just your body ⬛Is muscle growth possible from your home ⬛What are the best exercises to do in a home workout ⬛Core movements everyone should give a go   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Timestamps: 00:00 - Welcome and episode overview on strength training without a gym 00:44 - The misconception about needing a gym for strength 01:04 - How many clients train at home and the importance of routine 01:31 - Effectiveness of home workouts and bodyweight exercises 02:21 - Calisthenics: push-ups, pull-ups, and basic movements for strength 02:48 - Bodyweight training versus loaded resistance and progression 03:27 - The importance of form and injury risk in calisthenics 04:13 - Progression principles in bodyweight vs weighted training 04:56 - Benefits of lockdown training and maintaining health at home 05:23 - Training load and recovery considerations 06:03 - Specific movements: pull-ups, deadlifts, and variations 06:39 - The role of core activation in pull-ups and function 07:24 - The internal science of resistance profiles and muscle activation 08:35 - Scientific evidence on muscle growth from home resistance training 09:27 - Minimum effective dose for strength at home 10:07 - Equipment recommendations on a budget 11:01 - Best minimal gear: kettlebells, resistance bands, weighted vests 12:44 - Common pitfalls and the importance of correct technique 13:21 - Combining equipment: kettlebells and resistance bands for progression 13:57 - The reality of home gym setups and Feng Shui considerations 15:05 - How to start and stay consistent with home training programs 16:47 - The importance of training holistically—what the resistance curve misses 17:26 - Strength training for aesthetics versus health and longevity 19:05 - Core and glutes: the key to functional strength 21:08 - Strength training’s impact on long-term health and metabolic function 23:38 - The balance between health and aesthetics as we age 25:30 - How often to train and structuring effective routines 27:53 - Top three exercises for beginners starting at home

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   Join Gemma as she shares her transformative journey from a severe back injury to recovery. Discover the critical insights she gained about the importance of listening to your body, working with the right specialists, and building a long-term approach to rehabilitation.   We explore: ⬛The impact of misdiagnosis ⬛The mental and physical challenges of chronic pain ⬛Effective rehabilitation strategies ⬛Overcoming medication dependency   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Guest Info: Gemma's Instagram - gemmapaddy82   Chapters: 00:00 - Introduction: Gemma's injury story and insights 02:37 - The moment the injury happened during squats 04:03 - How treatment initially worsened her condition 07:37 - The importance of private MRI for accurate diagnosis 09:54 - Living with pain for five months: emotional toll 12:30 - The awakening after spinal surgery: re-learning movement 14:40 - The role of rehab, mobility, and core work in recovery 16:50 - Returning to running and re-engaging with exercise 18:11 - Dealing with medication side effects and coming off pain meds 23:17 - The importance of working with knowledgeable, honest practitioners 26:34 - Myths vs. truths about back pain and injury recovery 30:00 - The significance of targeted prehab and long-term maintenance 36:12 - The value of mobility, variability in form, and the danger of ego-lifting 41:23 - Supporting loved ones while coping with injury 44:47 - The importance of individualized movement strategies 51:43 - The reality of training around injuries and how signals matter 55:13 - Misconceptions about pain and recovery: what pain truly indicates  

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.    Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   In this episode, Rob shares eye-opening insights from working with C-suite executives, military personnel, and competitive martial artists. You'll discover how low testosterone isn't just a health issue—it's a performance factor, and how lifestyle choices like stress, travel, and nutrition dramatically impact your results. Rob explains why even elite athletes rely on traditional strength, mobility, and recovery tactics—plus how simple habits like consistent sleep, strategic movement, and hydration can make or break your performance.   You'll also learn why high performers often struggle to admit they need help—especially men—due to ego and societal expectations. Rob emphasizes the importance of self-awareness, vulnerability, and structured routines to avoid burnout and unlock sustained success. Whether you're leading teams or looking to feel sharper and more confident, this episode delivers clear, actionable strategies to upgrade your health and mindset at any level.   We explore: ⬛Who a high performer is ⬛The roles of both the mind and the body in high performance ⬛Stand out habits to help you achieve high performance ⬛Fundamentals for strength and recovery   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Guest Info: Rob's Instagram - robdunn.xxii   Timestamps- Introduction to High Performance (0:00 - 5:00) Overview of what defines a high performer and common misconceptions. The Role of Mind and Body (5:01 - 12:00) How understanding the synergy between mental and physical health can elevate performance. Insights from Top Performers (12:01 - 20:00) Rob Dunn shares experiences from working with executives, military personnel, and athletes. Lifestyle Choices and Performance (20:01 - 30:00) Discussion on how stress, travel, and nutrition impact testosterone and overall performance. Fundamentals of Strength and Recovery (30:01 - 40:00) Why traditional strength, mobility, and recovery tactics are crucial for elite athletes. Simple Habits for Success (40:01 - 50:00) The importance of consistent sleep, strategic movement, and hydration. Overcoming Ego and Societal Expectations (50:01 - 60:00) Challenges high performers face in admitting they need help and the role of self-awareness. Actionable Strategies for Improvement (60:01 - 70:00) Practical tips to upgrade health and mindset for sustained success. Conclusion and Key Takeaways (70:01 - End) Recap of the episode's main points and encouragement to apply the insights shared.

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   In this episode, Tim Miller shares his journey from military service to climbing instructor, revealing how pushing comfort zones enhances confidence and performance.   We explore the psychology of fear, the importance of trust in coaching, and practical ways to manage heights and risk. Whether you're an athlete or just enjoy a challenge, these insights will help reframe your approach to overcoming mental barriers.   We explore: ⬛The role of discomfort and fear in peak performance ⬛How climbers manage fear and avoid panic in high stakes situations ⬛Techniques for overcoming fear of heights ⬛The importance of tailored training   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Guest Info: Tim's Instagram - timothy.rocks Boulder shack - https://bouldershack.co.uk/   Chapters- Introduction to Fear and Focus in Climbing 00:00 - The impact of fear and focus in high-stakes climbing Stories from the Mountains 02:21 - Memorable stories from Mont Blanc and mountain emergencies Managing Panic and Control 03:43 - Panic versus control in stressful environments The Psychology of Fear 04:42 - The spiral of fear and how confidence affects performance Climbing as Meditation 07:13 - The meditative state and flow in climbing Building Trust and Coaching 09:30 - Military background and transition into climbing industry Artistry in Climbing 13:16 - Route setting as an art form and designing climbing problems Training and Recovery 16:56 - The evolution of training approaches: calisthenics and weights Overcoming Heights and Anxiety 22:31 - Overcoming height fears through gradual exposure and trust Community and Resilience 37:28 - The unique community and camaraderie in climbing competitions    

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   In this episode, the lads dive deep into how Beccie trained through pregnancy, breaking myths around exercise and motherhood, and why strength isn’t just for physique, but for everyday resilience. She shares her journey from being 900 calories a day to fuelling her body for performance and motherhood, and how embracing a balanced, consistent routine unlocks long-term results   You will discover why kettlebell training’s full-body control can boost your stability, mobility, and heavy lifts, and how pole fitness and calisthenics are not only art forms but also prime examples of body control that transfer to any sport or daily activity.   We explore: ⬛Learning the importance of foundational movement ⬛The misconception around "specialised" training ⬛Practical tips when integrating mobility into your workouts ⬛How pole fitness is an ever-growing sport   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Guest Info: Beccie Dunn's Instagram - @becciedunn Youtube-  @becciedunnfitness    Chapters- 00:00 - Introduction & Becky's Journey 06:00 - Pole Fitness Evolution 12:00 - Kettlebell Training Benefits 18:00 - Pandemic's Impact on Fitness 24:00 - Integrating Functional Fitness 30:00 - Recovery & Injury Prevention 36:00 - Modern Fitness Trends 42:00 - Starting with Bodyweight 48:00 - Training Through Pregnancy 54:00 - Nutrition & Mindset for Success

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In this episode, the lads dive into the behind-the-scenes truths of bodybuilding, reality TV, and the coaching industry. With guest Georges Bert, they explore how authenticity, honesty, and strategic problem-solving define what makes a great coach—and what pitfalls to avoid in fitness and media. We explore: ⬛Insights into the "fake" world of reality TV ⬛The impact of social norms on body image ⬛Why 1200 kcals is not enough for any adult ⬛What makes a successful coach 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Guest Info: Georges Berts Instagram - @georgesbert Timestamps- 00:00 - The truth about weight loss: avoid quick fixes, embrace consistency 00:29 - Online coaching as problem-solving: beyond just workouts and meals 00:58 - How manipulation and lying are common in gyms and PT sessions 01:56 - George's journey: from rugby to personal training, and lessons learned 03:21 - The evolution of fitness industry standards pre-Instagram and social media 06:33 - Steroids, genetics, and social media’s role in shaping physiques 10:23 - The importance of honesty about supplement use and natural vs. enhanced physiques 12:15 - The reality of "growth" in public perception vs. genuine muscle development 14:00 - Behind the scenes of Married at First Sight: filming, editing, and authenticity 16:26 - The role of legal marriage in TV shows and how it affects contestants' lives 18:46 - How shows influence perceptions of relationships and authenticity 21:21 - The impact of editing and story producers on how contestants are portrayed 24:00 - What qualities make a coach truly effective in changing lives 25:35 - Supporting clients with unlimited communication and emotional guidance 26:29 - Why quick results are often unsustainable—and how patience leads to lasting change 33:07 - The significance of tracking food sources and understanding hidden calories 39:17 - The complexity of calorie deficits, metabolism, and maintaining motivation 43:07 - How to approach fat loss safely without risking burnout or injury 46:53 - The importance of ownership in your health journey: every decision is a choice 55:27 - Building genuine trust versus transactional coaching: the human element 62:28 - Pricing strategies for online coaching and maintaining service quality 66:58 - The fun of the "toxic" wheel: categorizing unhealthy habits with humour 70:35 - The double standard: body positivity campaigns for women but not for men 71:34 - The appeal of bodybuilders and powerlifters embracing their unique physiques 72:57 - Final plug: connecting with George and his diverse media projects

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home This episode dives deeply into the realities of body diversity, confidence, and breaking down outdated fitness stereotypes. Stacey shares her transformative journey, highlighting how authenticity and support can empower more women to embrace their strength and push past societal judgments. We explore: ⬛The Importance Of Authenticity In Health & Fitness ⬛Common Challenges Overweight Gym Goers Face ⬛Social Judgements Impact On Exercise Adherence ⬛Debating Whether Plus Size Personal Trainers Should Exist 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Guest Info: Stacey's Instagram - @hallstacey84

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In this episode of the Perform Well podcast, the hosts delve into the effectiveness of wearable fitness trackers. They discuss the balance between utilizing data for health improvements and the potential for over-analysis that can lead to anxiety. The conversation covers essential metrics to track, the importance of understanding trends over daily scores, and how to use wearables to enhance rather than hinder fitness progress. The hosts emphasize the need for education around the data provided by these devices and how to integrate them into a balanced lifestyle. We explore: ⬛ Wearables can help until you start letting numbers dictate how you feel. ⬛ Knowing your sleep and activity is powerful, obsessing over it isn’t. ⬛ Fitness works best when you enjoy the process, not chase perfect data. ⬛ Wearables should guide your training, not run your life.   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   00:00 The Role of Wearables in Fitness Progress 02:52 Understanding Metrics: What Really Matters? 06:00 The Balance of Data and Enjoyment 08:47 Practical Insights on Using Fitness Trackers 11:57 Navigating Recovery and Performance Metrics 15:02 Final Thoughts on Wearables and Progress

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In this episode, Dan & Nick delve into the concept of commanding attention, exploring how physical dominance and stress tolerance have historically influenced human interactions. They discuss the evolutionary traits that have shaped our perceptions of attractiveness and authority, emphasizing the importance of physical presence in social dynamics. Finch also highlights the significance of stress tolerance, noting that effective leaders often remain calm under pressure, which in turn attracts followers. He shares personal anecdotes about his own experiences with body image and confidence, illustrating how physical changes can impact social interactions and self-perception. We explore: ⬛The impact of stress tolerance on appearance ⬛What is identity consistency ⬛Practical advice on improving physical authority ⬛Has evolution made us better or worse 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Chapters 00:00 Introduction to Commanding Attention 02:45 The Evolution of Physical Dominance 11:04 Building Stress Tolerance 15:40 Emotional Regulation Techniques 22:58 Identity Consistency and Self-Understanding 28:54 Conclusion and Key Takeaways

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In this episode of the Perform Well podcast, Nick & Dan discuss the critical aspects of maintaining weight loss after using weight loss jabs. They emphasize the importance of mindset, ownership, and emotional regulation in achieving long-term success. The conversation covers nutritional considerations, the role of exercise, and the necessity of taking responsibility for one's health journey. Nick shares insights on how to navigate life after weight loss jabs, highlighting the importance of building healthy habits and understanding the emotional aspects of weight loss. We explore: ⬛What to expect after stopping weight loss jabs ⬛Dietary considerations for reducing chances of weight gain ⬛The role of exercise in preventing weight gain ⬛How to identify as a "new person" 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Chapters 00:00 Mindset and Ownership in Weight Loss 02:11 Navigating Life After Weight Loss Jabs 04:00 Nutritional Considerations Post-Weight Loss 11:32 The Importance of Exercise and Emotional Regulation 20:05 Taking Ownership and Building Momentum

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In this conversation, Dan & Nick discuss the importance of setting purposeful goals and breaking them down into manageable steps. Nick introduces the Five F's framework—finance, fitness, family, faith, and fun—as a holistic approach to goal setting. The discussion emphasizes the significance of daily habits, reflection, and the law of attraction in achieving success. The lads encourage listeners to create a vision board and to focus on the process rather than just the outcomes, highlighting the need for fun and enjoyment in the journey of personal development. We explore: ⬛How to set a good goal ⬛Why creating daily habits are crucial for success ⬛The importance of reflection ⬛Can the law of attraction actually help 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Chapters 00:00 Setting Goals with Purpose 02:46 The Five F's Framework 05:59 Creating a Vision Board 09:07 Breaking Down Goals 11:47 Daily Habits for Success 14:58 The Importance of Reflection 18:07 Law of Attraction and Action 21:06 Final Thoughts and Call to Action

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In this engaging podcast episode, Dan and Nick hosts a conversation with fitness enthusiasts James and Adam, exploring the evolution of their brand GBHQ, the importance of community in fitness, and the challenges of engaging younger generations. They discuss the impact of social media on fitness perceptions, the journey of personal transformation, and the balance between health and fitness. The episode emphasizes the significance of mental health, the role of support in achieving goals, and the philosophy of progress over perfection. Listeners are encouraged to embrace their fitness journeys, regardless of their starting point, and to enjoy the process of self-improvement. We explore: ⬛Why is having a community important in being successful with fitness ⬛The importance of engaging the younger generation in health and fitness ⬛How social media distorted health and fitness ⬛What having a good support network looks like 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Guest Info: Jay - @thejayybuck Adam- @adamblackwellpt GBHQ- @gbhq_uk Chapters 00:00 Introduction and Analytics Overview 02:50 The Evolution of GBHQ 06:00 Community and Gym Culture 09:13 Breaking Down Barriers in Fitness 11:50 Engaging the Younger Generation 14:57 The Importance of Play in Fitness 18:02 The Challenge of Endurance Events 20:50 The Role of Support in Achieving Goals 24:09 The Reality of Fitness and Health 26:50 The Impact of Social Media on Fitness Perception 29:58 The Journey of Personal Transformation 33:10 The Philosophy of Progress vs. Perfection 36:11 The Importance of Mental Health in Fitness 39:00 The Future of Fitness and Aging 42:13 The Balance of Health and Fitness 45:01 Final Thoughts and Tips

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In this conversation, the PerformWell boys and A&E doctor Fahad discuss the challenges faced in patient care, particularly during the COVID pandemic, and delve into the complexities of ADHD. We explore the role of dopamine in ADHD, lifestyle adjustments that can aid those with ADHD, and the unique strengths that neurodivergent individuals may possess. The discussion emphasizes the importance of understanding ADHD as a spectrum and the need for proper diagnosis and management. We explore: ⬛ The current struggle of the UK's Healthcare system ⬛ How ADHD is often misdiagnosed ⬛ What role does dopamine play in our day to day lives ⬛ ADHD Support systems 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Guest Info: Instagram - @fahad.o.dod Chapters 00:00 The Struggles of Patient Care 12:05 Insights from an A&E Doctor 14:50 Understanding ADHD 25:54 Dopamine and Its Role in ADHD 39:56 Lifestyle Adjustments for ADHD 53:12 The Superpowers of Neurodivergence

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In todays podcast, The PerformWell boys are joined by siblings and clients, Kate and Jack, to explore the complex themes of life, aging, and the pursuit of wellness. They discuss the implications of immortality, the balance between clean living and indulgence, and the social influences of alcohol and food choices. The conversation delves into nutrition, the psychology of eating, and the role of medication in weight management. Additionally, they touch on the impact of gaming and ADHD on modern behaviour, and the importance of balancing emotion and logic in decision-making. We explore: ⬛Should be strive to slow down aging ⬛How bad is the information around nutrition ⬛Personal experiences with weight management drugs ⬛The balance between emotion and logic 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Guest Info: Kate's Instagram - @katevictoriax Jack's Instagram- @j.kyz Chapters: 00:00 The Value of Life and Aging 02:48 Exploring Immortality and Its Implications 05:59 The Balance of Clean Living and Indulgence 09:03 The Social Conditioning of Alcohol and Food Choices 12:12 Nutrition, Tracking, and the Science Behind It 15:09 The Intersection of Nutrition and Religion 17:47 The Role of Medication in Weight Management 29:58 Navigating Weight Loss Choices 32:11 The Role of Performance Enhancers in Weight Management 34:39 Understanding the Implications of Weight Loss Drugs 36:54 The Balance of Structure and Chaos in Life 42:57 Emotional Intelligence and Decision Making 46:15 Gaming: A Double-Edged Sword 52:15 Curiosity Round: Personal Reflections 57:14 Closing Thoughts and Social Media Connections

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home This episode is packed with raw honesty, laughs, and powerful insights into strength sports. Whether you’re curious about strongman, a powerlifter chasing PRs, or someone who just wants to understand gym culture beyond the stereotypes, you’ll find inspiration here. We explore: ⬛ What it means to be the worlds strongest natural man under 90kg ⬛ Current training cultured ⬛ The reality of strongman and powerlifting injuries ⬛ The legacy of Southampton's greatest strength gym 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Guest Info: Dan's Instagram - @vepowerlifting Tom's Instagram- @coach.butts The Barbell Division- @the_barbell_division Timestamps- 00:00 Introduction to the Podcast and Guests 02:47 The Birth of Barbell Division 05:54 Strongman Competitions and Natural Athletes 09:13 The Journey into Strongman Competitions 11:56 Injuries in Strength Sports 15:03 The Role of Genetics in Sports 18:09 CrossFit and Its Comparison to Strongman 21:12 The Evolution of Strength Sports and Community 28:54 Understanding Injury Risks in Strength Training 30:28 The Steroid Debate: Gains vs. Consequences 32:43 The Social and Psychological Impact of Steroid Use 34:33 Navigating the Competitive Landscape: Natural vs. Enhanced Athletes 36:52 The Future of Performance Enhancements in Strength Sports 39:41 The Reality of Drug Testing in Competitive Sports 41:59 The Pressure to Perform: Expectations in Strength Sports 44:43 The Sacrifices of Elite Athletes 47:03 Injuries and the Limits of Training 49:46 The Importance of Technique and Consistency 52:06 The Role of Recovery in Strength Training 56:51 Adapting Training Programs for Optimal Results 58:12 Training Frequency and Methods in Strength Sports 01:00:01 The Bulgarian Method and Its Implications 01:02:45 Innovative Training Techniques and Their Effectiveness 01:04:33 Veganism in Strength Sports: Myths and Realities 01:07:46 Nutrition and Performance: The Vegan Perspective 01:10:33 Cultural Perspectives on Veganism and Meat Consumption 01:13:17 The Debate: Strength vs. Aesthetics in Athletic Performance

Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below. Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407 For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home Step inside the world of female bodybuilding with Marzena, a Polish bodybuilder from Southampton. From her journey overcoming a broken back to competing on stage and perfecting her physique, Marzena shares the raw, unfiltered truths of what it takes to build a championship-level body. In this episode, we discuss discipline, mindset, and the extreme dedication required in training, nutrition, and competition prep — all while balancing life, motherhood, and pushing through injuries. If you want a glimpse into the real world of professional bodybuilding, this episode is for you. We explore: ⬛Marzena’s journey from skinny to championship-level strength ⬛Balancing femininity with extreme muscle development ⬛Hormones, aging, and bodybuilding through menopause ⬛Family, leadership, and inspiring the next generation 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Guest Info: Marzena's Instagram - @marzena_team_regan Timestamps- 0:00 - Introduction to the Podcast & Guest 1:12 - How Marzena Started Training 3:40 - Early Strength & Natural Ability 6:18 - The Back Injury Story 10:55 - Returning to Training After Injury 14:42 - Mental Transformation Through Bodybuilding 18:10 - Early Hormone Imbalance & Femininity Challenges 22:25 - Femininity vs Muscularity in Women’s Physique 27:48 - Why Some Women Fear Muscle 31:02 - Competitive Bodybuilding Journey 36:40 - Mindset Required for Competition Prep 40:55 - Training Clients as a Personal Trainer 45:15 - Alcohol, Ageing & Hormones 48:33 - Her Children & Family Life 53:10 - Should Personal Trainers Be in Shape? 56:02 - Gym Culture & Pet Peeves 1:00:40 - Training Stories With Other Athletes 1:04:15 - Beach Confidence vs Stage Confidence 1:06:42 - Future Plans & Final Thoughts 1:08:20 - Podcast Wrap-Up & Wheel Segment

Welcome to the PerformWell Podcast, our mission is the improve the performance and wellbeing of the world, one podcast at a time by gaining more knowledge from top experts. This podcast is supported by our businesses so please check out the links below.   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home In this episode, we pull back the curtain on the dark side of professional wrestling — the physical pain, mental health battles, and industry secrets that rarely make it to the ring. We talk to Joe Bligh, an ex wrestler turned wrestling promoter in the UK, who gives raw insight into what life is really like backstage, the toll it takes on wrestlers, and why the glamour hides so much struggle. We explore: 🟨Why pro wrestling is seen as an art form 🟨The mental complications of going pro 🟨Why performance enhancers drive the industry 🟨Are weight loss jabs being used by pro wrestlers to achieve stage ready physiques 🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home Guest Info: Joe Bligh's Instagram - @jacked.by.joe Timestamps- 00:00 The Reality of Professional Wrestling 03:00 The Art and Performance of Wrestling 05:54 The Athleticism and Training of Wrestlers 09:04 The Journey into Professional Wrestling 12:02 The Influence of Wrestling on Other Sports 15:03 Mental Toughness in Wrestling 27:48 The Journey of Overcoming Fear and Taking Action 30:04 Imposter Syndrome in Professional Wrestling 31:06 The Spectrum of Talent in Wrestling 33:40 The Dark Side of Wrestling Promotions 36:23 Performance Enhancers in Sports 39:20 Genetics and Athleticism in Wrestling 41:36 The Reality of Steroid Use 43:57 Weight Loss Injections vs. Steroids 46:40 The Role of Weight Loss Medications 48:49 Testosterone and Its Implications 51:03 The Balance of Enjoying Life and Health 52:36 Longevity and Healthy Habits 55:58 The Influence of Fitness Personalities 01:00:01 Closing Thoughts and Future Plans

Ready to tap into your best self? In this video, you’ll learn a powerful, step-by-step plan to unlock your hidden potential in just 30 days — no gimmicks, just real-world strategies that work. What you’ll discover: Why most people never reach their true potential The one daily habit that changes everything How to set goals that actually stick Overcoming the biggest mental blocks A simple 30-day action plan you can start today 🔎 Chapters: 0:00 – Introduction: Your Potential Unlocked 1:45 – The gap between who you are & who you can be 4:10 – Daily habit that transforms your life 7:35 – Setting and achieving real goals 10:20 – Overcoming mental blocks & fear 13:55 – The 30-day plan: Day-by‐day breakdown 17:30 – How to sustain the change long-term 19:45 – Final thoughts & next steps 💬 Let me know in the comments: What’s the biggest barrier you feel is holding you back right now? I’ll be reading and replying to your answers. And if you enjoyed this video, please 👍 Like and 🔔 Subscribe so you don’t miss future content on reaching your next level. Here’s to your best self — let’s do this together! ------------------------------------------------------------------------------------------------------------------------------------------------------ 50 high protein recipes at your fingertips: https://mycoachinglab.co.uk/ebook-optin-page Work with us directly: https://mycoachinglab.co.uk/ Follow the PerformWell Podcast Team on all platforms: Nick Finch: @getfitbynick Dan King: @coach.dan.king Follow our guest Marcin on Instagram and YouTube @ma_coaching_move_more

To get access to 50 Free High Protein Recipes, head over to our Instagram @performwellpodcast, and click on the link in our bio. Instagram's:  @coach.dan.king @getfitbynick @dr__pak

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king   In this episode, we’re joined by Kat Hutchings, yoga instructor, community leader, and mental health advocate, for a deep dive into yoga, mindfulness, and managing stress in the modern world.   Kat shares how yoga helped her overcome anxiety and how it became her way to help others move, breathe, and feel better. We discuss the misconceptions around yoga (“you have to be flexible”), how to start if you’re a beginner, and why yoga is so much more than stretching, it’s movement, mindfulness, and meditation combined.   Follow Kat Hutchings: Instagram: @kathutchings_yoga YouTube: Kat Hutchings Yoga Website: kathutchingsyoga.co.uk

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king In this episode, we’re joined by Philly Fleming, online coach, nutrition expert, bikini competitor, and future physiotherapist, to talk all things female training, hormones, and realistic fitness goals. We cover everything from how to train around your cycle, common myths that still plague women’s fitness (“toning,” lifting light weights, and fear of “getting bulky”), and why strength training should be every woman’s superpower. Philly shares her journey from bodybuilding to balance, how she repaired her relationship with food, and why she’s on a mission to bring evidence-based education into women’s health and coaching.   If you enjoyed this episode, make sure to follow the podcast and share it with a friend who’d find it valuable.   Follow Philly Fleming: Instagram: @philly_fleming Website: phillyflemingcoaching.com

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king If you’re sitting all day, feeling tight, sore, or stuck in a slump, this is your guide to fixing it. In this episode, we break down the ultimate 30-minute workout plan for desk-bound people—a routine that improves posture, strengthens your hips, glutes, and core, and helps you move and feel better without spending hours in the gym. What you’ll learn: Why short, consistent mobility beats hour-long yoga classes The two most important stretches for desk workers: thoracic extension & hip flexor Why your hip flexors need strengthening as well as stretching How to wake up lazy glutes and prevent back pain The key movement patterns (squat, hinge, push, pull) that hit your whole body Two simple training templates you can run in 30 minutes How to train with “controlled aggression” for better results

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king   We tackle the protein bar controversy head-on, Joe Wicks’ claims, James Smith’s rebuttal, and what actually matters for your health. We unpack marketing versus reality, why “high protein” doesn’t always mean high value, and how to balance convenience, digestion, cost, and results without falling into fear-mongering. What you’ll learn: How to think about ultra-processed foods with an 80/20 mindset Cost-per-protein: bars vs chicken vs shakes (and when each makes sense) Bioavailability and labelling tricks (vitamins on the wrapper ≠ nutrient-dense food) Shakes vs bars vs whole foods—smart ways to hit your target Lactose tips (vegan blends or simply double dinner protein and split portions) Quick, one-tip fixes for brain fog, “slow metabolism,” poor skin, and more We’re coaches focused on sustainable, real-life changes, not medical fear tactics or perfect-world advice. Context first, results second, obsession never.  

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king In this episode of the PerformWell Podcast, we’re joined by Dr. Paul Fairburn, lecturer, nutritionist, and endurance expert, for a deep dive into the world of evidence-based nutrition. We cover: Why navigating online nutrition advice is so confusing The fundamentals that really matter for health & performance The truth about supplements like creatine, omega-3s, and collagen Endurance nutrition for older adults and everyday athletes Cognitive performance, stress, and food for brain health Myths around seed oils, processed foods, carnivore, and vegan diets Why public health is about more than just telling people to “eat better” This episode is packed with clarity, practical advice, and science-backed insights you can use right away. Follow Dr. Paul Fairburn: Website: @paulfairburn.nutrition

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king   In this episode of the PerformWell Podcast, we get real about hybrid training, trying to balance running, endurance work, and strength training without losing all the muscle you’ve worked so hard for. We break down how we’re fueling, why recovery is the secret weapon, and the common mistake people make by thinking cardio will “kill your gains.” Spoiler: you can absolutely do both, if you’re smart about it.   If you enjoyed it, please like, comment, and subscribe. It really helps us grow this community and bring you more conversations like this.

In this episode of the PerformWell Podcast, we break down what these drugs actually do, why so many people are turning to them, and the dangerous misconceptions around using them as a “quick fix.” From nutrient deficiencies, osteoporosis, and muscle loss, to the mental rollercoaster that comes with relying on a jab, we expose the truths people aren’t talking about. But this isn’t just a rant, we also share the real foundations of fat loss and long-term health: resistance training, building habits, managing stress, and developing the patience to stick with the process. Because while injections might help you lose weight in the short term, they won’t build the resilience, confidence, and lifestyle you need to keep it off. If you’ve ever considered taking Manjaro, or know someone who has, this episode will give you the perspective you need to make an informed choice. If you enjoyed this conversation, drop a like, leave a comment, and don’t forget to subscribe. It helps us reach more people with real, no-nonsense health advice.

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king Follow Danny Harkins: Instagram: @DannyHarkins1   In this episode of the PerformWell Podcast, we sit down with Danny Harkins, a former prisoner turned boxing coach, for one of the most powerful conversations we’ve had on the show. Danny opens up about being diagnosed with ADHD as a child, how the wrong lessons in school and society can fuel a victim mindset, and why he believes structure, sport, and self-awareness are the real solutions. He takes us inside the prison system, where he spent years transforming himself through reading, journaling, and self-reflection, eventually coaching others and finding purpose. If this episode hit home, like, comment, and subscribe, it helps us reach more people with these conversations.

In this episode of the PerformWell Podcast, we’re joined by Luke Alfano, coach and fitness creator, for a raw conversation about what really works when it comes to nutrition, training, and long-term health.   We dig into the biggest misconceptions in the fitness industry, why “more” isn’t always better, why supplements aren’t a magic fix, and why perfectionism around diet often leads to failure. Luke shares his philosophy on whole foods, gut health, and the underrated role of fiber, as well as his take on controversial topics like cheat meals, the carnivore diet, and ultra-processed protein snacks.   If you enjoyed this chat, please like, comment, and subscribe. It really helps us reach more people with content that makes a difference.   Follow Luke Alfano: Instagram: ⁠@LukeAlfanoFitness⁠   Follow the PerformWell Podcast Team: Nick Finch: ⁠@getfitbynick⁠ Dan King: ⁠@coach.dan.king⁠

In this episode of the PerformWell Podcast, we sit down with Mitch Hutch, a former Royal Marine Commando who’s just completed the world’s longest triathlon, a mind-blowing 13,000km journey from sea level all the way to the top of Mount Everest.   Mitch takes us through Project Limitless, his 240-day adventure that included swimming the English Channel, cycling across 19 countries, running nearly 900km into Nepal, trekking to Everest Base Camp, and finally summiting Everest itself.   This is one of the most inspiring and raw conversations we’ve had on the podcast. If you’ve ever questioned your own limits, Mitch’s story will change how you see what’s possible.   If you enjoy this episode, we’d love it if you could like, comment, and subscribe. It makes all the difference! Follow Mitch Hutch & Support Project Limitless: Instagram: @_mitchhutch Charity: SAVSIM   Follow us for more content: Nick Finch: @getfitbynick Dan King: @coach.dan.king

In this episode of the PerformWell Podcast, we sit down with Craig, ex-paramedic turned online coach and bodybuilder, to dive deep into the realities of performance enhancement, fitness myths, and what really drives people in the gym. We talk about the pressures young men face from social media, the rise of testosterone replacement therapy, and how misinformation is pushing people into dangerous shortcuts. Craig also exposes fitness industry fads on TikTok and shares what actually works for health, performance, and longevity.   If you enjoyed this conversation, like, comment, and subscribe, it helps us reach more people with real, unfiltered conversations like this.   Follow Craig (Apex Fitness Coaching): Instagram: @apex_fitness_coaching_ TikTok: @apexfitnesscoaching   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king

In this episode of the PerformWell Podcast, we sit down with movement coach Kuba to explore a refreshing approach to fitness   Kuba shares his journey from teenage parkour adventures in Poland to teaching movement as a way to reconnect with the body. We dive into why “playful training” can be the key to long-term health, how to overcome the fear of injury when learning new skills, and why balancing enjoyment with discipline makes training sustainable for life. If you’ve ever wanted to move better, feel stronger, or just enjoy training again, this conversation is packed with insights you can start using today.   Follow Kuba for more movement tips: Instagram: @kuba.moves   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king

In this episode of the PerformWell Podcast, we sit down with Phil Gore, firefighter, ultra runner, and the man who set the Backyard Ultra world record by running 798 kilometres over 119 hours.   Phil shares the mental and physical strategies that allowed him to push beyond human limits in a race with no finish line.   We also dive into his life as a firefighter, how the job shaped his resilience, and why experience, not just fitness, was key to breaking the record.   Whether you’re into endurance sports or just love stories of grit and perseverance, this episode will leave you inspired to test your own limits. If you enjoy this episode, like, comment, and subscribe   Follow Phil Gore: Instagram: @phil.gore.ultrarunner   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king

In this episode of the PerformWell Podcast, we’re joined by personal trainer and radio host Gemma for an eye-opening conversation about women’s health, HRT (Hormone Replacement Therapy), and the realities of training through menopause.Gemma opens up about her own fitness journey, overcoming an eating disorder, and why strength (not just weight loss) should be the focus as women age. We dive into how hormones, gut health, and even under-eating can sabotage results, plus practical strategies to train smarter, reduce stress, and build muscle that lasts.We also get real about common myths, from crash diets to quick fixes like Manjaro, and why lifting heavy could be the key to longevity for women.This is a powerful episode for anyone looking to understand the female body better, whether you’re training yourself or supporting someone you love.If you found this episode helpful, leave a review, and follow for more, it makes all the difference!Follow Gemma for More Insights:Instagram: @gemmapaddy82Follow the PerformWell Podcast Team:Nick Finch: @getfitbynickDan King: @coach.dan.king

In this episode of the PerformWell Podcast, we sat down with PE teacher Kate Macadorey for a raw, insightful conversation about kids, education, and the future of sport. We dive into everything from how technology is impacting children's activity levels to the challenges of teaching in a world where screen time is winning over playtime. Kate shares her on-the-ground perspective from working across public and private schools, discussing everything from participation trophies and gender dynamics in PE to nutrition, lunch choices, and even how ChatGPT is creeping into classrooms. We also explore the big question: Are we raising a generation that’s lost its competitive edge, or just redefining what performance really means? As always, if you enjoyed this episode, leave a review, and don’t forget to subscribe, it means the world to us!

In this episode of the PerformWell Podcast, we’re tackling one of the most common challenges we see with clients and listeners alike, protein intake. If you’ve ever struggled to hit your protein goal, felt confused by food labels, or wondered whether plant-based protein really cuts it, this one’s for you. We break down the basics of protein sources, from animal vs. plant-based options to understanding quality, bioavailability, and what actually fuels your performance. We also get practical, sharing meal planning strategies, snack ideas, and mindset shifts to help you stop overthinking and start hitting your numbers. Plus, we talk about the deeper stuff: why some people sabotage their goals, how psychology plays a role in nutrition, and how to stay consistent without being obsessive. If you're serious about improving your health and performance, this episode gives you the tools to make protein work for you, not against you. If this helped you out, leave a review, and make sure you follow. It really means a lot to us! Follow us for more nutrition and performance tips: Nick Finch: @getfitbynick Dan King: @coach.dan.king

In this episode of the PerformWell Podcast, we dive into one of our favourite topics, training styles, past and present. We unpack the evolution of fitness programming, comparing science-based lifting methods with old-school, traditional approaches. We talk about why it’s not always about one or the other, but how blending both can actually get you the best results. It all comes down to intent, purpose, and knowing when (and how) to push or pull back. We also dig into our personal experiences, the value of time under the bar, and why just following trends, like Hyrox, won’t necessarily get you where you want to go. If you care about training smart, not just hard, this episode is for you. As always, thanks for tuning in! If you enjoyed the conversation, drop a like, leave a comment, and hit that subscribe button, it really helps the show grow. Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king

Welcome to our 100th episode of the PerformWell Podcast! We honestly can’t believe we’ve made it this far, and we’re so pumped to celebrate this milestone with the people who’ve supported us the most: our partners.In this special episode, we take a look back at how it all started, reflect on the ups and downs, and talk about what’s kept us consistent through it all. From personal stories about health, fitness, and food to honest conversations about modern medicine, communication, and relationships, we cover a lot in this one.You’ll also hear some fun stories, get a peek into our personalities, and hopefully walk away with a few laughs and maybe even a couple of insights on love, growth, and what it really means to support someone.Thanks for being here, whether you’ve been with us from the start or just found the podcast, we’re so grateful. Here’s to 100 more!If you found this episode helpful, funny, or just real, we’d love it if you could follow us and leave a review. It really helps us grow!Follow us on Instagram:Nick Finch: @getfitbynickDan King: @coach.dan.king