All Episodes
ESGfitness — 910 episodes
Ep. 907 - There is no end point (Part 4 - ending yo-yo dieting)
Ep. 906 - F*k Average (how to end yo -yo dieting part 3)
Ep. 905 - Life fitness (how to end yo-yo dieting part 2)
Ep. 904 - How to end yo-yo dieting: part 1.
Ep. 903 - Q&A - Weather's impact on diet and cravings, Glute activation & Gym progress and plateaus
Ep. 36 - Science Vs Bullsh*t - Logical fallacies
Ep. 902 - F*K average
Ep. 35 - Science Vs Bullsh*t - how to build muscle over 40
Ep. 901 - Q&A Managing fatigue, Benefits of hanging exercises and strength markers
Ep. 34 - Science Vs Bullsh*t - confusing messages for women over 40
Ep. 33 - Science Vs Bullsh*t - should women over 40 fast?
Ep. 900 - Q&A - Psychology of Weight Loss and Self-Sabotage, Pros and Cons of therapy and Leg extension swaps
Ep. 899 - Q&A - PCOS/ PMOS & fat loss, The role of discomfort in growth & Glycemic index misconceptions
Ep. 32 - Science Vs BS - Fat burning zones & why you weigh more in the heat
Ep. 615 - The role of psychology in fat loss and investing
Ep. 31 - Science Vs Bullsh*t - is running making you fat and should you stop consuming artificial sweeteners
Ep. 30 - 'Calorie counting doesn't work' - Tim Spector.
Ep. 614 - If You're Scared to Fail Again, Listen to This.
Ep. 28 - Science Vs Bullsh*t - Why you struggle to stick to sensible calories & why all exercise is good after 40!
Ep. 484 - the problem with over optimising (you risk never enjoying your success)
EP. 27 - Science Vs BS - ELECTROLYTES! 👀
Ep. 483 - Taking ownership & getting better results
Ep. 26 - Sci Vs BS - Berberine
Ep. 25 - Science Vs Bullsh*t - Collagen claims, Davinia Taylor & making informed choices
Ep. 482 - Supplements, Navigating jealousy and balancing social events.
Ep. 481 - On big bold decisions
Ep. 24 - Science Vs Bullsh*t - YOU ARE TOO SMART TO FALL FOR THIS!!!
Ep. 480 - Q&A Caloric Expenditure and Exercise, Overcoming the All-or-Nothing Mindset & Finding Meal Inspiration and Variety
Ep. 479 - How to stop snacking
Ep. 478 - Q&A - Midlife Crises, Understanding Body Fat and Menopause & Nutrition for Mental Health
Ep. 847 - 30 days
Ep. 846 - How to make this the LAST diet you ever do
Ep. 845 - Q&A - Navigating Indulgent Weekends & Mindset shifts with weight loss
Ep. 23 - Science Vs Bullsh*t - The Satiety Debate: Apples vs. MCT Oil, Davinia Taylor Claims and Backlash, LDL Cholesterol and Misinformation
Ep. 844 - Not a wishy washy mindset program
Ep. 843 - The Hidden Cost of “Kind Of Trying” (And Why It’s Draining You)
Ep. 833 - Q&A - When to Stop Tracking Calories + The Truth About Supplements , Can You Build Muscle While Marathon Training?
Ep. 832 - We've been focusing on the wrong thing! - Fitness over body fat.
Ep. 23 - Science Vs Bullsh*t - Metabolism myths, Stacy Sims and menopause symptoms
Ep. 831 - Q&A - psychology, how to build muscle - do you need progressive overload? and fitness over weight for health
Ep. 830 - Key Principles for Successful Maintenance
Ep. 22 Science Vs Bullsh*t- ‘Golden Pill’ Supplement Claims, Volume eating, What is Creatine
Ep. 829 - GLP 1 non responders, camping - yes or no? Managing Evening Sugar Cravings
Ep. 827 - Better results in less time - evidence based formula to 20-30min workouts
Ep. 826 - Feel like you’ve tried every diet and nothing works? This is for you
Ep. 825 - This determines what you think is possible.
Ep. 824 - Coaching tool to reduce overwhelm & improve outcomes
Ep.823 - Q&A with the coaches: Effective Check-ins, Menopause and Joint Health & When to consider GLP1s
Ep. 21 - Sci Vs BS: Is it hormones or calories that matter more?
Ep. 822 - Life balance for ambitious women
Ep. 20 - Science Vs Bullsh*t - CBD, Collagen BBC article, Yo-yo dieting research & Cancer risk and the pill
Ep. 821 - Lean, fit, healthy & wealthy. Re- introducing myself.
Ep. 19 - Science Vs BS - Bloating, Magnesium dose & PMS and what supplements you actually need
Ep. 822 - Low estrogen and muscle building, NEW COACH! & making fat loss easy
Ep. 821 - Q&A - Food noise, HRV and the mindset shifts need to achieve physique goals
Ep. 18 - Science Vs Bullsh*t - Gut health and probiotics, giving supplements too much credit and a feminist rant
Ep. 882 - POSITIVE aging
Ep. 17 - Science Vs bullsh*t - Dieting over 40 - should you be fasting?
Ep. 821 -“I’m Doing Everything the Same, But I Can’t Lose Weight Anymore”
Ep. 820 - Q&A - How to guarantee results, Menopause, Visceral Fat & Migraines
Ep. 819 - Pep talk
Ep. 823 - Get lean, fit, healthy and wealthy.
Ep. 815 - The 7 biggest problems women struggle with & the solutions (how I built commit to 6)
Ep. 814 - You will either love me or hate me after this...
Ep. 16 - Science Vs Bullshit - MCT oil and cholesterol concerns, Ketone supplements, Mushroom gummies & How much people are actually paid to promote supplements
Ep. 813 - Sick of all the scams in the fat loss industry? here is your answer.
Ep. 812 - Q&A Setting Personal Standards & Mushroom Gummies
Ep 811 - Pull-Ups vs. Marathons: Which is More Impressive? plus building a f*k average mentality
Ep 880 - Lies women over 30 are told (Metabolism, Collagen & insulin resistance)
Ep. 879 - Lessons from 2025 🧠
Ep. 878 - Christmas Guide & important scale weight lessons
Ep. 16 - Science Vs BS *client Q&A* - Sleep Adaptation, anti inflammatory diets, protein timing and hormone balance, Structuring 20min workouts
Ep. 877 - Health and Wealth (part 2)
Ep. 15 Science VS Bullsh*t - Discipline, Cortisol belly and why it's harder to stay in shape as a woman
Ep. 876 - Healthy & Wealthy 🤝
Ep. 14 Science Vs Bullsh*t - Resistant Starch, Berberine, Debunking Meal Timing Myths
Ep. 875 - Boredom, impatience and ACTUALLY maintaining your results
Ep. 874 - Try this if you want to achieve more (fear setting)
Ep. 14 Science Vs Bullsh*t - GLP-1 Drugs and Menopause, Metabolism and Muscle Loss, Protein Intake: Total vs. Timing & Training Around the Menstrual Cycle
Ep. 872 - Avoiding December weight gain
Ep. 13 - Science Vs Bullsh*t - Aging and exercise & selling you problems you don't have
Ep. 871 - Lymphatic drainage massage, water intake and fat loss & shorter workouts
Ep. 870 - Personal standards, giving up your latte & supplement choices
Ep. 12- Science Vs Bullsh*t: Coffee on an empty stomach and Sleep & fat
Ep. 11 - Science Vs Bullsh*t - Inflammation, Cortisol, PCOS and HIIT & Weight loss plateaus on Mounjaro
Ep. 869 - Hybrid training nutrition, Reset your habits & Stop spiralling when life feels heavy
Ep. 10 - Science Vs Bullsh*t -Fasted training, cortisol and balancing hormones
Ep. 868 - If you want to get good at something dot his... plus Weight loss drugs & stigma,
Ep. 9 - Science Vs Bullsh*t - Butter, coconut oil, saturated fat.
Ep. 8 Sci Vs BS - PCOS and Fertility & Microdosing GLP-1 Drugs
Ep. 867- The Benefits of Meal Consistency & Understanding Weight Management and Medication Effects
Ep. 7 Science Vs Bullsh*t - Menopause and Misinformation, GLP-1 Supplement and Insulin Resistance
Ep. 868 - The Truth About Creatine, Zone 2 cardio, the impact of daily exercise
Ep. 867 -⚠️*Immediate Action required *
Ep. 866 - What actually works for long term fat loss
Ep. 865 - When should you consider mounjaro? MCT oil & Before you take creatine..
Ep. 7 - Science Vs Bullsh*t - Misinformation Around Menopause and Weight Loss, The Science of Caffeine & Building Muscle Without Heavy Lifting
Ep. 864 - Q&A - Why shake diets don't work, Strength vs. Hypertrophy Training, Understanding Weight Fluctuations
Ep. 6 Science Vs Bullsh*t - Davinia Taylor x walking pads, set point theory & coffee
Ep. 863 - Life balance, Collagen and tissue repair & Metabolism
Ep. 862 - Science Vs bullsh*t live reactions - women's protein needs, meal timing and fat loss, 5 reps for older women, metabolism and aging & more!
Ep. 861 - Q&A - Hormones and mood/energy, Pilates & UPFs
Ep. 860 - Science Vs Bullshit: NMN supplements, Calorie needs for women, Exercise Myths for Menopausal Women
Ep. 859 - Evidence based programming (for short workouts)
Ep. 858 - Science Vs Bullsh*t - Reverse dieting, metabolic damage, BCAAs , creatine & more
Ep. 857 - Energy update & 8 min runs
Ep. 856 - Q&A - Using exercise to burn extra calories, Can comparison be inspiring?, Alcohol & health
Ep. 855 - Q&A: Snacking habits, supplements, career changes
Ep. 854 - Science Vs Bullsh*t - PCOS, Hormones and fat loss, fasting, vegan collagen (lol)
Ep. 853 - Science Vs Bullshit *live* - Symprove, Collagen and joint pain, Menopause and resistance training
Ep. 852 - *DEBUNK* Hormone balancing, Collagen & ultra processed foods (UPFs)
Ep. 851- Not weighing & progress, Gym Etiquette, lower protein intake & running daily
Ep.850 - Manifesting fat loss
Ep. 849 - If fat loss feels impossible... Get your energy back
Ep. 848 - The Importance of Energy Management, PCOS and Nutrition. Understanding Diminishing Returns in Fitness
Ep. 847 - Want more energy & better fat loss results? listen to this
Ep. 846 - Solo Q&A - IVF, Correct form, fuelling runs, intuitive eating, maintaining weight loss
Ep. 845 - Emotional Eating, Understanding Hunger and Food Choices & Weight Fluctuations and Client Experiences
Ep. 844 - ADHD tools EVERYONE can benefit from
Ep. 843 - Feeling a bit shit? this is for you (How to get out an ADHD funk)
Ep. 842 - Thyroid Issues and Weight Loss, Talking to Kids About Food and Body Image.
Ep. 841 - Listen to this if you are injured, heart broken, disappointed or missed an opposrtunity
Ep. 840 - Happiness & success, brain fog, Discipline Vs punishment & sleep struggles
Ep. 839 - is 'self care' keeping you stuck
Ep. 838 - Hunger, Snacking, Organic food, 5am workouts and more
Ep. 837 - My career/business journey & tips if you want to start
Ep. 836 - Fast metabolism, gut health supplements & pub grub!
Ep. 835 - Q&A - metabolism, seed oils, managing hunger, walking pads & mounjaro
Ep. 834 - MINDSET BOOTCAMP - Knowledge is power
Ep. 833 - MINDSET BOOTCAMP - STOP BEING NORMAL
Ep 832 - MINDSET BOOTCAMP - Hard truths about fat loss
Ep. 831 - MINDSET BOOTCAMP 3 - Making your bad days better & range targets
Ep. 830 - MINDSET BOOTCAMP - Giving up too soon & getting your head around the scale weight
Ep. 829 - MINDSET BOOTCAMP - the mindset needed for success
Ep. 828 - Being enough & wanting more
Ep. 827 - Breast cancer & fat loss
Ep. 826 - Listen if you want more from life
Ep. 825 - Maintaining fat loss
Ep. 824 - Aging, height & metabolic rate & Emotional Eating and Grief
Ep. 823 - IG live: the reality of fat loss as a small woman, Low carb for productivity PCOS and insulin resistance
Ep. 822 - IG live - peri menopause and insulin resistance
Ep. 821 - how to lose 4-12lbs in the next 8 weeks
Ep. 820 - Myth busting live
Ep. 819 - How to be above average (3by3 method)
Ep. 818 - 'your cat's bum hole is in the way'
Ep. 817 - Life long fat loss
Ep. 816 - The Psychology of Adherence in Dieting & Training Frequency and Muscle Growth
Ep. 815- Stop being normal
Ep. 814 - weight loss medication, personal fitness journeys, self worth & body image
Ep. 813 - Cycle syncing & training adaptations based on female hormones
Ep. 812 - Glucose experiments, building muscle without bulking, Body Image and Fashion Choices
Ep. 811 - Menopause Muscle loss & Metabolism (don't worry ot's good news!)
Ep. 810 - Hyrox, Exercise Frequency and Recovery & the right advice for YOU
Ep. 809 - Evidence based ways to reduce cancer risk (emphasis on breast cancer)
Ep. 808 - Losing the last 10lbs, its not you- its your environment, dealing with negative people
Ep. 807 - Overcoming feeling restricted
Ep. 806 - Evidence based summer shred guide
Ep. 805 - Menopause & body changes, stress fractures & calories throughout the menstrual cyle
Ep. 804 - Dealing with Comparison & Supporting Female Athletes Through Life Stages,
Ep. 803 - Discipline & fat loss
Ep. 802 - your body is not a bin, sour dough & muscle Vs strength
Ep. 801 - Weight Loss Medication Debate, knowing when to workout & when to rest
Ep. 800 - Why you're really over eating & how to deal with fear of failure
Ep. 799 - Calories Vs food quality, the gut microbiome & alcohol
Ep. 798 - making THIS time different, Motivation shifts, Body image conversations with family
Ep. 797 - Why you're not losing weight (4 step guide)
Ep.796- ADHD, mindset shifts, Ozempic & it's impact
Ep. 795 - A valentines day special - if you thought you were having a bad day...did your dad send you 'bits and bobs'
Ep. 794 - Manipulate your diet so that you’re more satiated for less calories. (hunger part 2)
Ep. 793 - Emma's amazing business idea, managing your inner critic & sticky teeth
Ep. 792 - Reducing hunger part 1
Ep. 791 - Energy levels when in a deficit, emotional eating & body comp not weight
Ep. 790 - Feeling overwhelmed by fat loss? do this first.
Ep. 789 - The psychology of building muscle & weird things families do
Ep. 788 - ADHD and Balancing running & muscle building
Ep. 787 - Lessons from injuries, self conscious people & their impact on you, fasted training, diet drinks & 'skinny fat'
Ep. 786 - should you go low carb?
Ep. 785 - Dealing with heart break
Ep. 784 - Taking the emotion out of fat loss
Ep. 783 - The BEST thing you can do for your health
Ep. 782 - Dating, is protein actually the most satiating?, how to keep focused on big goals
Ep. 781 - 2025 goals, finances, & social occasions as an introvert
Ep. 780 - 6 underrated tips for new year's resolutions
Ep. 759 - *Guest Ep* - differences between men and women, the expectation effect and more
Ep 758 - A very sick Q&A
Ep. 757 - Rate of weight loss, sleep & muscle gain and motivating your parents
Ep. 756 - Imperfect action V letting yourself off with less.
Ep. 755 - Q&A: Are protein needs overhyped? Glucose spikes
Ep. 754 - Everything you need to know about NMN
Ep. 753 - Q&A mindset, overcoming overeating, pausing, not throwing in the towel!
Ep. 752 - Q&A should you weigh yourself? The truth about alcohol & fat loss
Ep. 751 - the ULTIMATE guide to fat loss maintenance
Ep. 750 - Alcohol & food cravings, mainteancne needs during menstrual cycle, re-thinking will power
Ep. 749 - How to shift your mindset
Ep. 748 - Q&A -Book recommendations, Meal ideas for winter, what to do when you are not motivated
Ep. 747 - Q&A - Considerations for Tall women, muscle loss with GLP -1 drugs & managing temptations
Ep. 746 - Self Development
Ep. 745 - Q&A - HIIT and Zone 2 cardio, enjoying your life more, Tracking food intake is a tool, not the goal itself
Ep. 744 - Game changing way to think about diet and exercise
Ep. 743- Being a role model as a motivation & never weighing yourself again
Ep. 742 - Holiday weight gain - what the evidence says & how to avoid it
Ep. 741 - Q&A - salty snacks, ADHD & having it all
Ep. 740 - the easiest way to lose fat & keep it off (3:1 method)
Ep. 739 - Are fitbits actually inaccurate? The Psychology & causes of Binge Eating
Ep. 738 - Cortisol & HIIT
Ep. 737 - F**K Average
Ep. 736 - Aging like a pro, differences for shorter women explained & Claire cries
Ep. 735 - Body image, stubborn fat options & body composition during menopause
Ep. 734 - Hypnosis, Reprogramming Long-Standing & the RESET week
Ep. 733 - Fit people burn less calories & how to lose those last 5lbs
Ep. 732 - Binge eating, cheat days & the impact of environment on your behaviours
Ep 731 - Balancing Self-Care and Discipline, best life advice & how to focus on feeling your best
Ep. 730- Small women who actually ARE sticking to calories but not losing weight
Ep. 729 - Breaking Breakfast Norms, a hat analogy & Maureen and ESG fall out
Ep. 728 - Body image & 'I will do it next time' mentality
Ep. 728 Weighted vests, exercise beyond weight loss, BMI & Vo2 max
Ep. 727 - salad for breakfast? alternative coping mechanisms & the key is ROUTINE
Ep. 726 - Overcoming Judgment Around Food Choices, Metformin for PCOS & Cardio over 40
Ep. 725 - Self belief, Awful exercise advice & why people do 'stupid' things to lose fat
Ep. 724 - Emerging trends, under appreciated factors of health & fitness and dealing with set backs
Ep. 723 - September goal setting - energy & mood
Ep. 722 - Q&A - Managing Stress
Ep. 721 - why it's so hard to invest in yourself & what to do when you lack self belief
Ep. 720 - No bullshit fat loss (free workshop!)
Ep. 719 - Poo science, Training for Strength vs. Muscle Building * Roasting Instagram Page
Ep. 718 - Q&A - workouts splits, increasing calories & still losing fat and commit to 6!
Ep. 717 - Q&A - running & weight loss, body fat analyzers, overcoming plateaus in strength & more!
Ep. 716 - the simplest way to lose fat!
Ep. 715- Body Composition Changes in Women, mottos for life Managing Self-Sabotage
Ep. 714 - The science of behaviour change is the key to long term results
Ep. 713 - Realistic Goals for Fat Loss & The Truth About Vaginal Douching
Ep. 712 - Post holiday Reset week
Ep. 711 - Pre & post natal, Shift work & sh*tting yourself from an aloe vera cleanse
Ep. 710 - Q&A Balancing work and family life, living in the moment, losing the last few pounds
Ep. 709 - Dieting the right way.
Ep.708 Q&A - Horse therapy
Ep. 708 - Q&A - reducing stress, avoiding the holiday mindset & journalling your own way
Ep. 707 - Use this to create a meal structure & get better results
Ep. 706 - Adapting to new routine, intuitive eating & binges
Ep. 705 - ADHD & meal plans, Strength over body fat for health & scale weight
Ep. 704 Misconceptions around calorie intake and metabolism, intuitive eating and weight loss drugs
Ep. 703 - Body confidence myths, food waste & turning down clients
Ep. 702 - Q&A HRT, Low carb diets, meal plans, when to walk away
Ep. 701 - What to do if you're tracking calories but not losing weight
Ep. 700 - Comfort eating, getting back on track after a break & food pre occupation
Ep. 699 - Managing Travel, breaking habits, high fat V low fat & trying to speed up fat loss
Ep. 698 - Why it's harder for small women to lose fat & what to do about it
Ep. 697 - A different approach to fat loss
Ep. 696 - Q&A - Gym shoes, impatience & scale weight & 20h days!
Ep. 695 - The 4 reasons you're stuck yo-yo dieting
Ep. 694 - Breaking free from perfectionism, over-restriction, and short-term mindset with *new coach Katie*
Ep. 693 - Q&A Managing Mental Stress and Burnout, fat loss & running plus time efficient workouts
Ep. 692 - A frame work for finding balance & why I was crying in Starbucks
Ep. 691 - Q&A - Addressing set backs, Choosing to go over calories, pushing yourself in workouts,
Ep. 690 - Q&A types of carbs, pushing yourself in the gym, maintenance breaks, Mindset to dieting
Ep. 689 - 13 things to know if you want to lose fat for good
Ep. 691 - Q&A - You don't need to be 'fixed' before you take action, activity levels when returning to work
Ep. 688 - Q&A - training splits, maintaining a lean physique, gym fears & keeping muscle
Ep. 687 - *NEW COACH* - Peri menopause symptom management
Ep. 686 - Mindset books, backloading calories & Padel
Ep. 685- The mindset required for successful fat loss: Expectations & 'sacrifice'.
Ep. 684 - Macro %, Reverse dieting, Keto for fat loss & perfectionism
Ep. 683 - Agressive dieting
Ep. 682 Q&A - reality of maintenance, ozempic, practical mindset change & increased steps and hunger
Ep. 681 - Self improvement & a pep talk for commit to 6
Ep. 680 - Stress, Cortisol & fat loss
Ep. 681 - Q&A - tummy tucks, binge eating, types of fat & stubborn fat storage
Ep. 680 - Considerations for PCOS & fat loss
Ep. 679 - Evening overeating
Ep. 678 - Q&A Alcohol, Estrogen & hunger, Menopause symptoms & fat loss, Cortisol and getting smaller legs
Ep. 677- 11 Fat loss hacks
BONUS - 'It's not all down hill after menopause' - how to start when you feel overwhelmed
Ep. 676 - Q&A - lifting straps, Fitbit & Apple Watches, Squat Vs leg press & tracking meals you haven't cooked
Ep. 675 - Feel like you need to miss out to lose fat? this is for you.
Ep. 674 - busy & overwhelmed? this is for you.
Ep. 673 - Q&A bloating, breakfast, tracking fruit & veg, metabolic syndrome & lower body workouts
Ep. 672 - What comes first - losing fat or believing you can lose fat?
EP. 671 - Q&A - performance driven, managing low days, squat depth, Holiday tips
Ep. 670 - 'Binge eating.. is it possible to ever stop?'
Ep. 669 - Q&A - skinny rice, cardio, losing fat & building muscle, set point theory & tips for our younger selves
Ep. 668 - How diets work - the 3 dieting categories
Ep. 667 - How to change (when you lack motivation & energy )
Ep. 665 - Coaching principles for effective fat loss
Ep. 666 - Q&A - getting started, morning routines, imperfect action & the afternoon slump
Ep. 664 - Evidence based adherence
Ep. 663 - Ditch the scales & lose more fat.
Ep. 662- Q&A ultra processed foods, carb timings & diary of a CEO
Ep. 661 - Shift workers & women with PCOS this is for you!
Ep. 660 - Q&A - whoop bands & intuitive eating
Ep. 659 - Q&A - eating after 8pm, tractors, PMS & when to reduce calories
Ep. 658 - why that last few lbs is the hardest to lose
Ep. 657 -Q&A Hyrox, weekend balance, body image, pain science
Ep. 656 - How to get in shape without resenting it
Ep. 655 - Q&A Hunger, biscuit tax, letting your feelings dictate your actions and what comes first relationship with food or fat loss?
Ep. 654 - If you've struggled with weight loss you MUST LISTEN TO THIS!
Ep. 653 - Q&A- this one got deep!❤️- Dad bods, feeling 'enough', supplement break downs & cheat meals
Ep. 652 - Q&A Hair Dramas & Weekends/holidays/meals out
Ep. 651 - The benefits of fasting (time restricted eating)
Ep. 650 Q&A - willpower, stress, cortisol, dizzy spells & wishy washy goals
Ep. 649 - Q&A - estrogen supplements, how to GET UP & should you do HYROX
Ep. 648 - Why you won't fail this time 🎯
Ep. 647 - Q&A - is Adele over training? Fasting, Time for you as a new mum & more
Ep. 646 - 🎯 Q&A - surgery recovery, fat threshold & Glutamine
Ep. 645 - 🎯 Q&A - Greens powders, Herbalife & Vimto
Ep. 644 - time to exercise - a reframe & pep talk
Ep. 643 - Demotivated by the scale weight?
Ep. 642 - Q&A - BMI, microbiome & back to exercise post illness
Ep. 641 - incline walking & zone 2 cardio
Ep. 640 Q&A IVF & fertility, impatience & why follow a workout promo
Ep. 639 - 2 of my favourite coaching tools - WIP & 30HD
Ep. 638 - New year motivation (& drops), Fatigue & will power
Ep. 637 - Q&A -instagram v reality, weight gain as you age, Berberine & more!
Ep. 636 - Surfing the urge & dealing with PMS
Ep. 635 - Q&A - 'I stick to it for a week then give up'
Ep. 634 - New Year diet pep talk
Ep. 632 - I like aggressive diets in January
Ep. 631 - Overrated or underrated *Christmas bonus*
Ep. 630 - Q&A - Over eating when alone, not tracking & creatine & brain fog
Ep. 629 - Q&A - Ozempic, 🥔 protein & getting back on track
Ep. 628 - Knowing what to do but not doing it. *New coach intro*
Ep. 627 - 🏆 Beating the 'all or nothing' /perfectionist mentality 🎯
Ep. 626 - Q&A - fasting, training when ill & disordered food behaviours
Ep. 625 - 👩💻3 principles to help you manage fat loss & social eating☃️ & Lesson's from check ins
Ep. 624 Q&A - PMS & mood, Types of deadlift & managing social events
Ep. 622 - Life hacks to get in shape & stay in shape (commit42 sneak peak)
Ep. 623- December challenge pep talk- how to mentally approach December
Ep 621 - ☃️ fat loss in December?
Ep. 620 🎯- Why you don't want to be normal/average
Ep. 619 - Q&A - 🧠80/20 principle for fat loss & Commit42 audit 👀🎯
Ep. 618 - 🎯 want to end yo-yo dieting? stop focusing on fat loss
Ep. 617 - 🎯'Goal: levelling up my life in all areas'
Ep. 616 - Q&A❓ -Will you always need a coach? Making good choices when hungry& Front squat v back squat
Ep. 615 - F**K average (commit42 - something a bit different)
Ep. 613 -Q&A🧠- 🎯Dropping calories & Dealing with hormonal hunger
Ep. 612 - Q&A 🙋♀️- Menopause & protein timing, Shift workers & does eating healthily get easier
Ep. 611 - Do you feel you need to over restrict to see results?
Ep. 610 - Q&A - ➡️ How to reduce overwhelm ➡️ Trusting yourself ➡️ How Ruth Joined the coaching team
Ep. 609 - Life ethos: F**K average
Ep. 608- Q&A 🌮Exercising vs training 🌚How to deal with exhaustion 🙋♀️Body image in the gym & post baby
Ep. 607 - Q&A ✨Overwhelm reframe, PCOS, 🌚darker mornings & 🩻the Fat Dr🩺
Ep. 606 - Pep talk (why you don't want to be normal🤪)
Ep. 605 - Q&A - 🙋♀️alternatives to steps, ⛴️course correcting at maintenance & diet advice for cancer
Ep. 604 - Q&A - Creating rituals, F**K average vibes & managing half term
Ep. 603 - How to get the most out of coaching
Ep. 602 - Q&A - Menopausal weight gain, Dealing with fatigue 💤 Sleep tips 🛌 The 5min rule 🎯
Ep. 600 - Q&A - Menopause training tips🙌 Brain fog🧠 Range targets 🎯
Ep. 599 - The program I built to end yo-yo dieting
Ep. 558 - 'I never feel like it's enough' *bonus*
Ep. 557 - Track free fat loss & why you should try it
Ep. 556 - Q&A -Dieting fatigue, Fitbit accuracy & Collagen V Whey
Ep. 555 - feeling stagnant? struggling with long term goals? this is for you!
Ep. 554 - Imperfect action (rebroadcast)
Ep. 553 - Q&A- Comfort eating, Ultra processed food & Body positivity
Ep. 552 - menopausal weight gain (despite not changing anything!)
Ep. 551 - Q&A - realistic fat loss expectations & why do I store more fay on my lower body?
Ep. 550 Q&A - Metabolism & shocking the body with high calorie days
Ep. 549 - How to lose fat without tracking
Ep. 548 - Q&A - stress, cortisol & fat loss, are steps accurate & deload weeks
Ep. 547 - Why I do 20min workouts
Ep. 546 - Q&A - Blood glucose control, whoop & being a bridesmaid
545- Q&A - alcohol & fat loss, knowing but not doing & cutting out chocolate
Ep. 544 - Building muscle & losing fat during menopause
Ep. 543 - Q&A - recovery, supplements, fat loss & menopause, Habits & talking to kids about diet
Ep. 542 - The RESET
Ep. 541 - Q&A insulin resistance & Weight loss drugs
Ep. 540- fear of failure
Ep. 539 - Q&A - Why have I put on fat despite not changing diet or exercise? MCT oil & calories on menus
Ep. 538 - Mindset - the precursor to successful fat loss
Ep. 537 - Q&A HRT & fat loss, exercise non responders & cardio
Ep. 536 - Get lean & stay lean (the 3:1 method)
Ep.535: Q&A- Hunger regulation
Ep. 534 - Myths pt. 1
Ep. 533 -Q&A -Mindset & motivation if you've got a long way to go
Ep. 532 - Hack your mood for better results
Ep. 531 - Q&A - How to increase maintenance calories, Lessons from my pottery class & the differences between HIIT and strength training
Ep. 530 - Imperfect action (life ethos)
Ep. 529 - Q&A ultra processed foods, menopause symptoms & over training
Ep. 528 - The key to fat loss (how to make strong decisions & stick to them)
Ep. 527 - *bonus* - Range targets
Ep. 526 - Q&A - PCOS, HRT, Aspartame & more
Ep. 525 - How to end yo-yo dieting
Ep. 524 - Q&A - the dreaded weight spike & hormonal mood combo, When is it disordered eating? & What's better - fruit or veg?
Ep. 523 - 'Holiday mode'
Ep. 522 - Q&A- Advice for long term fat loss, rep ranges & scale weight facts
Ep. 521 - How to maintain weight loss
Ep. 520 - Q&A- Tripping yourself up with low calories & Changes required when you don't have much fat left to lose
Ep. 519 - How to boost your motivation
Ep. 518 - Q&A getting back on track, motivation myths & the 8pm rule
Ep. 517 - Simple tip to get better fat loss results
Ep. 516 - Q&A - Mojo, when your values don't seem to fit with fat loss & stress eating
Ep. 515 - Q&A - What to expect when losing fat
Ep. 514 - Why do I go off track when things are going well?
Ep. 513 -Q&A - 3pm dip, Low carb lunches & knowing but not doing
Ep. 512 - Training legs every day, Carbs & strength training & building muscle post menopause *new coach: Claire!*
Ep. 511 - THE ULTIMATE GUIDE to how to manage holidays/ weekends/ social events around dieting.
Ep. 510 - Getting back your mojo or motivation, hypertrophy rep ranges, newbie gains & more!
Ep. 509 Q&A - Morning & evening routines, Why you seem to become intolerant to carbs/ pasta/ bread & glucose monitors
Ep. 508 - Getting started with successful fat loss & my 2 weigh in options
Ep. 507 - Fat loss mindset for success
Ep. 506 - 3 most common menopause questions answered ft RUTH MAC new coach
Ep. 505 - Nutrition myths & my 3 dieting principles
Ep. 504 - Q&A - Determination, ultra processed foods, calorie needs to build muscle
Ep. 503 - 6 frame works to live by for a better life
Ep. 502 - Q&A are abs made in the kitchen? Losing belly fat & the pause
Ep. 501- Q&A -Invisalign & weight loss, Menopause & join pain & non negotiables
Ep. 500 - Mindsets that will help you take action
Ep. 499 - Q&A - how to master the weekend
Ep. 498 - *weird email question* & a fundamental skill you need to lose fat
Ep. 497 - Q&A hunger & fat loss, can you have too much protein? & how heavy should you lift
Ep. 496 - What works for YOU & 3 traits of success that require NO SKILL
Ep. 495 - Q&A - picking/nibbling, how to enjoy food more & soup
Ep. 494 - How to approach fat loss for the best results
Ep. 493 - Q&A - getting out of the pattern of weight re gain post diet & goal weights
Ep. 492 - Q&A - PMS, PCOS, pain management & lessons from losing 30lbs
Ep. 491 - A change to my coaching *commit to 6*
Ep. 490 - Q&A why we crave sweet things & c section pouches (best explanation I've ever heard!)
Ep 489 - An interview on my approach to coaching fat loss
Ep. 488 - Q&A - Weight loss plateaus, Invisalign analogies & Personality typing
Ep. 487 - Willpower
Ep. 486 - Q&A - Creatine & menopause, C- section pouch, when is best to train & eating when tired
Ep. 485 - Is it binge eating?
Ep. 484 - The best thing I ever did for my body image & relationship with food
Ep. 483 - Q&A - when should you eat carbs? Managing afternoon hunger & cruise weeks
Ep. 482 - 'I will be happy when...'
Ep. 481 - Q&A - PCOS, self sabotage & low carb
Ep. 480 - Tracking your menstrual cycle, Body image & Cancer risk (EIQ live)
Ep. 479 - Q&A -Why it often seems like other's can eat more
Ep. 478 - How losing fat makes you more money
Ep. 477 Q&A - The problem with misinformation & Diastasis recti
476 - Start now pep talk
Ep. 475 - Q&A - pep talk, training adaptations & the importance of check ins.
Ep. 474 - Getting better results with imperfect action
Ep. 473 - The surprising truth about processed foods & eating locally
Ep. 472 - Does menopause directly impact fat loss?
Ep. 471 - How to beat trigger foods, scale weight response & road rage!
Ep. 470 - We've been focusing on the wrong thing for fat loss
Ep. 469 - Q&A -hunger, snacking, ADHD, dropping calories & stopping tracking
Ep. 468 - Everything I want you to get from coaching
Ep. 467 - If you're impatient listen to this
Ep. 466 - Q&A - all or nothing mentality, Cold water therapy and hamstring curls
Ep. 465 - Why focusing on your bad days will get you 10x better results
Ep. 464 - Sick of feeling restricted on a diet? try this.
Ep. 463 - Q&A - How to get back on track after Christmas & what to do with left overs
Ep. 462 - Listen to this before you start your January diet
Ep. 461 - How to lose weight with a positive mindset
Ep. 460 - Q&A diet fatigue, intermittent fasting & comparison
Ep. 459 - the secret to a happier, healthier & more fulfilling life (VJ)
Ep. 458 - the inside scoop on commit to 6
Ep. 457 - Q&A - How to make your family healthy, dieting when busy, do you need to squat?
Ep. 456 - An inside look at EIQnutrition!
Ep. 455 - Client episode - Mum guilt Vs being a role model for your kids.
Ep. 454 - Q&A - WHY is everyone tired???, dieting when busy, starting in December
Ep. 453 - Q&A - low carb, grief & having a festive plan
Ep. 452 - How not to let the scale weight ruin progress!
Ep. 450 *special guest* Fat freezing/ Liposuction
ep. 449 Q&A - Set point theory, promises to yourself & correct portion sizes.
Ep. 448 -Investing in your happiness & an analogy for Neurodivergent people
Ep. 447 - Gym boners, boredom eating when WFH & fear of increasing calories
Ep. 446 - Do you struggle with impatience? this is for you!
Ep. 445 - Q&A -controversial portion size idea, maintenance & diet while traveling
Ep. 444 - Life Balance Vs Big goals
Ep. 443 - Q&A training around menstrual cycle, processed foods & sugar cravings
Ep. 442 - Non scale weight victories
Ep. 441 - Q&A - BMR and Menopause, PMS cravings, how to stop grazing & more!
Ep. 440 - Why it's easier for some people to get in shape
Ep. 439 - Q&A surfing the urge, best exercise for fat loss & how long it takes to build muscle
Ep. 438 - Why meal plans are awful but also great
Ep. 437 - Top tips from the coaches
Ep. 436 - The importance of optimism & your biggest fat loss struggles
Ep. 435 - FREE COACHING (5 days to a better you)
Ep. 434 - Not losing weight on low calories
Ep. 433 - Q&A - overeating in the evening, truffle oil & weight loss comments
Ep. 432 - *Guest episode* - physique goals, body positivity & moving away from tracking
Ep. 431 - Q&A - What is a healthy weight? Tempo, not enjoying exercise & Level up
Ep. 430 - What's different about my approach?
Ep. 429 - Q&A - reminding your mojo & why am I more hungry on rest days?
Ep. 428 - How to avoid disordered eating
Ep. 427 - Q&A - how to avoid water retention & getting bulky
Ep. 426 - The vicious cycle stopping you getting results
Ep. 425 - Q&A Glucose goddess & don't eat after 6pm
Ep. 424 - Fat loss as a small woman
Ep. 423 - Q&A level up event, BMR & peri menopause Qs
Ep. 422 - Q&A breakfast like a king? more than the scale weight & dark choc
Ep. 421 - The positives of Ageing
Ep. 420 - What you *really* get from coaching
Ep. 419 - My approach to coaching for long term success
Ep. 418 - Creating an environment for success
Ep. 417 - Self compassion
Ep. 416 - A gift for you! (free trial)
Ep. 415 - Q&A cravings, compassion & fat loss challenges
Ep. 414 - 'I just can't be bothered to diet anymore'
Ep. 413 - Q&A Metabolic adaptation, diet breaks & procrastination
Ep. 412 - Mastering motivation
Ep. 411 - Q&A Happiness & success, fasted training and shift work
Ep. 410 - Getting back on track
Ep. 409 - Q&A Self esteem & rate of fat loss
Ep. 408 - One question to ask yourself every day
Ep. 409 - Q&A male & female differences, creatine, BCAAs & fuelling workouts
Ep. 406 - Case study (PCOS, low calories, when to stop dieting)
Ep. 405 Q&A - Holiday eating, ADHD, set point &n more!
Ep. 404 - Q&A - top tips if you're starting out
Ep. 403 - The secret to reaching any goal
Ep. 402 - The power of reframing
Ep. 401 - Q&A - tips to overcome the all or nothing mentality
Ep.400 - Setting you up for success (part 3: self fulfilling prophecies)
Ep.399 - Setting you up for success (part 2: diet)
Ep 398- Setting you up for success (part 1)
Ep. 397 - Q&A - coaching lessons, mindset changes & surgery recovery
Ep. 396 - 6 things I do daily to show up at my best
Ep. 395 - Q&A shift work, grouting & veins
Ep. 394 - Q&A Expectations, post holiday reset & cortisol
Ep. 393 - Do I need to track calories to lose weight?
Ep. 392 - Q&A Underrated sleep tips, pull ups & protein sipping
Ep. 391 - Q&A fasting, guit vs shame & patience
Ep. 390 - The harm poor nutrition information can do
Ep. 389 - Q&A Myths that won't die, pull ups & protein targets
Ep. 388 - Q&A not obsessing over the numbers
Ep. 387 - Vegan experiment & life advice unpacked
Ep. 386 Q&A Self sabotage, sweeteners & impatience
Ep. 385 - Why your diets keep failing
Ep. 385 - Q&A pies, menopause & pork belly calories
Ep. 384 - stop falling off the wagon!
Ep. 383 - Q&A yo-yoing, eating out, covid recovery & Scottish words
Ep. 382- Over exercising - is this holding back your fat loss?
Ep. 381 - Q&A - buffets, PCOS, activity monitors & coach love
Ep 380 - 3 days + 6 behaviours = a better you
Ep. 379 - The ONLY WAY you will ever get lasting results
Ep. 378 - Q&A Maintenance mindset, the importance of technique & diets don't work
Ep. 377 - don't trust your gut & why dieting is so hard
Ep. 376 - This mindset will improve your results
Ep. 375 - Q&A Process goals, journal update & wee Cathy
Ep. 374 - The freedom of self discipline
373 - Q&A - Bikini goals, opening up & why you can't rely on logic
Ep. 372 - Fasting
Ep. 371 - Q&A what we wish we knew
Ep. 370 - Imposter syndrome, lack of confidence & fear of failure
EP. 369 - Q&A Emotional eating, addiction, pregnancy & lack of motivation
Ep. 368 - Behavioural science & WW (weight watchers)
Ep. 367 - feel the fear (& market yourself)
Ep. 366 - Q&A meal prep, social eating & semi- tracking
Ep. 365 - Beyond calories - An interview from Bitesize fitness
Ep. 364- How to learn from regrets
Ep. 363 - Q&A Emotional eating & food free celebrations
Ep. 362 - How to live your best life whilst dropping body fat (Guest interview)
Ep. 361 - Q&A - When to move to maintenance, LGBTQ & fasting
Ep. 360- breaking down mental barriers to change
Ep. 365 Mindset reset part 6: The secret to success
Ep. 364 Mindset reset part 5: All or nothing / perfectionism
Ep. 363 Mindset reset part 4: Controlling behaviours
Ep. 362 Mindset reset part 3: Motivation
Ep. 361 Mindset reset part 2: Habits
Ep. 359 Mindset reset part 1: Self compassion & mental approach to dieting
Ep. 358 - Q&A - traits of success, reframing & self compassion
Ep. 357 - Eating disorder & obesity stigma, cognitive biases & introverts with Dr Hannah Ritchie
Ep. 356 - The importance of rest, the 80/20 principle & how to avoid over restriction (Transformation talks Ep)
Ep. 355 - Q&A - fat loss for busy people, Veganism & wedding prep!
Ep. 354 - Lessons from successful dieters
Ep. 353 - Best Q&A of 2022 so far!
Ep. 352 5 keys to happiness
Ep. 351 - Q&A doping scandal, attributes in friends & post op mindset
Ep. 350 - IMPERFECT action
Ep. 349: Q&A - weight loss injections, first dates & the afternoon slump
Ep. 348 - Tough love, Enjoying the journey & why there is no such thing as the 'best coach'
Ep. 347 - Fat cells, maintenance & pre bed protein
Ep. 346 - Sleep, ownership & fault
Ep. 345 - Overwhelm, FOMO, self sabotage (commit to 6 welcome)
Ep. 344 - Q&A Self comparison, HRT, body image
Ep. 343 - Not giving up (and the secret weapon to make sure you don’t)
Ep. 342 - Q&A Why are we drawn to negative motivation? & how to change that plus Tinder Qs
Ep 341 - Fear of ageing, menopause & having 'peaked'
Ep. 340 - Q&A- mood & nutrition, imperfect action vs consistency, evening routines
Ep. 339 - Does self comparison get an undeserved bad rep?
Ep. 338 - 5 dieting mistakes (& how to avoid them)
Ep. 337 Q&A: How am I contributing to my own suffering? (& lighter questions)
Ep. 336 - Stop taking the easy option: leave the all or nothing mindset in 2021!
Ep. 335 - Q&A - Setting boundaries (practically) , happiness & therapets in prison
Ep. 334 - Should you listen to hunger?
Ep. 333 - Q&A - 4 BIG questions to ask yourself.
Ep. 332 - The all or nothing mentality, perfectionism and ‘on/off’ dieting
Ep. 332: Q&A- body positive weight loss?
Ep. 331 - The problem with 'its's just a calorie deficit'
Ep. 330 - Has the fitness industry become too soft?
Ep. 329 - Q&A: Breaking bad habits
Ep. 328 - The reason most diets fail & the solution
Ep. 327 - Q&A - The Christmas mentality trap & stop telling women how to look
Ep. 326 - impatience, negative self talk & impulse control
Ep. 325 - EIQ nutrition how it will change your life
Ep. 325 - Q&A covid recovery, training abs & relationship with food
Ep. 324 - How to mentally approach fat loss
Ep. 323 - Dieting starts with mindset not calories
Ep. 322 - How to TAKE ACTION!
Ep. 321 - Q&A: Binge - restrict & coaching reassurance
Ep. 320 - Values with Hannah & Emilia
Ep. 320 - Q&A - tips for living in the moment & Hunger vs satisfaction
Ep. 319 - Should you drop your calories as you lose fat? plus my first leg day in over 2 years!
Ep. 318 - FREE mindset coaching
Ep. 317 - Q&A Motivation mindset & Chocking dumbbells
Ep. 316 - better isn’t enough.. you have to be different
Ep. 315 - Identity, diet carbon foot print & emotional eating
Ep. 314 Mental health & Life advice
Ep. 313 - Q&A considerations around menopause, medication, hunger & weight gain
Ep. 312 - Hard work
Ep. 311 - Q&A - why do we emotionally eat?
Ep. 310 - How to be happier
Ep. 309 - Overwhelm
Ep. 308 - Q&A - The earwig
Ep. 307 - Productivity hacks & Happiness
Ep. 306 Q&A - learning moderation, Costa Vs Nero & is fat good or bad?
Ep. 305 - The commit to 6 welcome Q&A
Ep. 304 - the all or nothing mentality
Ep. 304 - Q&A Reverse dieting & career paths (emoshhhh)
Ep. 303 - My approach to fat loss + your biggest fat loss struggles covered
Ep. 302 - Comparison doesn’t have to be the thief of joy
Ep. 301 - Q&A: Doing hard things, Jobbies, hunger
Ep. 300- Knowing but not doing
Ep. 299 - Q&A - Take the pressure off
Ep. 288 - Q&A - gastric bands, bf % for health & night shift tips
Ep. 287 - Your Story (the mindset holding you back)
Ep. 286-Q&A Deep chats with Andy
Ep. 285 - The only motivation hack you need
Ep. 284- Q&A: Managing pain, Sunny D & mindset
Ep. 283 - Q&A - do I need to lose fat before building muscle? changing identity & visiting centre parks
Ep. 282 - Q&A: Neilgate, hot yoga, do you want it enough?
Ep. 281 - The irony of the quick fix
Ep. 280 - EIQnutrition Q&A - metabolism, fat loss without tracking, under reporting & changing negative self talk!
Ep. 279 - Q&A: Arousal, Creatine, Maintenance & Stress
Ep. 278 - Owning mistakes, therapy & showing up your best
Ep. 277 - How to enjoy your holiday and not let your diet take over your life!
Ep. 276 - ELLEN MUSK
Ep. 275 - Stop waiting to be happy & how to break negative self talk
Ep. 274 - BONUS discussion on body image with Emilia & Dan
Ep. 273 - Q&A how accurate is calorie tracking? + SHONA IS BACK!
Ep. 272 - How to use human psychology to your advantage
Ep. 271 - Q&A - the pill, sitting with emotions & deadlifts
Ep. 270- Q&A - Emotional & social eating tips
Ep. 269 - Getting your head around the scales
Ep. 268 - Is this stealing your joy?
Ep. 267 - Jurassic pee & time to exercise
Ep. 266- ‘I just need someone to tell me what to do’
Ep. 265 - Creatine, waist circumference & trusting yourself
Ep. 264 - Limiting beliefs
Ep. 263 - Habits are bullsh*t
Ep. 262 - When to reframe & injury mindset
Ep. 262 - The optimal rate of fat loss
Ep. 261 - How quickly will I lose strength?
Ep. 260 - Everything from Shakespeare to the obesinogenic environment
Ep. 259 - 3 tips to increase motivation
Ep. 258 - Sayings we hate
Ep. 257 - Vaccine update with Hannah
Ep. 256 - the value of coaching & attributes of success
Ep. 255 - Binge restrict cycle
Ep. 254 - Perineal massage & Quotes
Ep. 253 - The cutting/bulking cycle needs to die
Ep. 252 - overtraining
Ep. 251 - Not toxic positivity & winning twice
Ep. 250 - It's not lack of ability (Q&A)
Ep. 249 - The big 3 questions! (What, Who, Where)
Ep. 248 - Limiting beliefs (Live)
Ep. 247 - Should you always set goals?
Ep. 246 - BONUS Q&A
Ep. 245 - How you FEEL (Free coaching)
Ep. 244 - Emma's therapy session
Ep. 233 - A different mindset
Ep. 232 - social norms that need to die
Ep. 231 - the unexpected cheeseboard
Ep. 230 - 100% commitment
Ep. 229 - Fasting & cognitive function & Self-sabotage
Ep. 228 - bring on the wall & training splits
Ep. 227 - Money, calories and cognitive biases
Ep. 226 Athlete mindset, coming out of lockdown, collagen
Ep. 225 - EIQ sneak peek (Toxic positivity Vs the power of positivity)
Ep. 224- Mental Models & the power of positivity
Ep. 223 - Maintenance & Breaking down mental barriers to over-exercising
Ep. 222 - Q&A - How long until results? Monitoring recovery & weight gain in hypertrophy
Ep. 221 - Fear of failure
Ep. 220 - The best part of coaching
Ep. 219 - Q&A - Lack of evidence for water retention with creatine & foam rolling
Ep. 218 - Building confidence & gaining perspective
Ep. 217 - Your niche & why you should outsource your cleaning
Ep. 216 - Your metabolism isn't damaged
Ep. 215 - Q&A Cold showers, emotional eating & planting potatoes
Ep. 214 - Dieting is quite hard. Don't make it harder!
Ep. 213 - Surround yourself with people doing better.
Ep. 212 Q&A - Binge eating, mental blocks & creatine (obviously)
Ep. 211 - Applied Fitness Mentoring
Ep. 210 - Mental barriers to investing in yourself
Ep. 209 - Q&A - Commit to 6 sign up is LIVE!
Ep. 208 - The Donkey paradox
Ep. 207 - Q&A Tinder tales
Ep. 206 - IWD & Tough truths pt2
Ep. 205 - Q&A - Flexibility is overrated
Ep. 204 - The problem(s) with calorie calculators
Ep. 203 -Q&A: Does the fitness industry cause eating disorders?
Ep.202 - Q&A: Body types, skin care & Gym intimidation
Ep. 201 - Tough Truths
Ep. 200 - Increasing calories
Ep. 199- An emotional rollercoaster of a Q&A!
Ep. 198- Post lockdown anxiety
Ep. 197 - WELCOME TO COMMIT TO 6!
Ep. 196 - Impatience
Ep. 195 - The courage to go against societal norms with Emil
Ep. 194 - Sunk Costs
Ep. 193 - Q&A - Pride & Vanity
Ep. 192 - No one does what you do better than you
Ep. 191 - Hunger regulation & fat loss drugs
Ep. 190 - Concussion in sport, sitting with feelings
Ep. 189 - fitness over fatness
Ep. 188 - Reframing stress
Ep. 187 - Endurance physiology & the secret to success
Ep. 186 - TikTok, Diet breaks and 'the ick'
Ep.185 - Puck yes or no (productivity pt.3)
Ep. 184 - The only way is through
Ep. 183 - Using self compassion to remove fear of failure
Ep. 182 productivity part 2
Ep. 181 -Productivity pt 1
Ep. 180 - How to make the best decisions using cost:benefit calculations
Ep. 179 - Building abs, drugs in sport & Heart rate
Ep. 178 - Perfectionism pt2 & Success shadows
Ep. 177 - Q&A - Transgender athletes & surprising correlations
Ep. 176 - *Topic* Fear of ageing, Exercise & Heath, Menopause
Ep. 175 - *Topic* The science of building muscle at home!
Ep. 174 *topic* - The environmental cost of your diet
Ep. 173- *solo* overcoming procrastination & perfectionism
Ep. 172 - Q&A- when will I see results?
Ep. 171 *Q&A* - unsupportive partners & motivation in the winter
Ep. 170 *solo* - what to expect when the goal is building muscle
Ep. 169 Keto, the ketogenic diet, ketones & ketosis
Ep. 168 *UCPT* - Personal trainer deal breakers
Ep. 167 - Minimum effective dose, putting on muscle, 80/20 rule
Ep. 166 - the sh*t diet rebuttal - here is how to set up a sensible fat loss diet
EP. 165 - book suggestions, being woke, genetics of building muscle
Ep. 164 - Anti diet, kettlebells, stress, caffeine & supplements
Ep. 163 - EIQnutrition - do you want to be a better coach?
Ep. 162 - Does winning matter to you?
Ep. 161 - Everything you wanted to know about Vaccines
Ep. 160 - reframing home workouts, external validation & how not why
Ep. 159- Whats different about how we coach?
Ep. 158 getting back on track after indulgences
Ep. 157 - how to measure fitness
Ep. 156 - CBD, Decision fatigue, weight gain
Ep. 155 - Welcome to the FREE GROUP
Ep. 154-*UCPT* Overrated in the fitness industry
Ep. 153 - Q&A with Shona
Ep. 152 - The importance of Muscle for Health
Ep. 151- Perfectionist mindsets, genetic potential & fasted training
Ep. 150 - Anxiety around Christmas
Ep. 149 - Q and A
Ep. 148- are you putting too little pressure on yourself?
Ep. 147 - Q&A with coach Andy
Ep. 146 - Intent matters! (solo ep.)
Ep. 145 - Don't apologise for being a strong woman
Ep. 144 - You don't need to justify your goals!
Ep. 143 - unpopular truth: You're not over worked
Ep. 142 - How much of the extra calories go to fat?
Ep. 141 - Carb fear & Vegan protein
Ep. 140- Commit to 6 Lockdown Welcome!!!
Ep. 139 - Is comparison the thief of joy?
Ep. 138 - Mind-muscle connection
Ep. 137 - Nutrition for personal trainers
Ep. 136- Lockdown 2.0 and ketogenic chat
Ep. 135 - a healthy pregnancy
Ep. 134 - Why are gorillas so muscly?
Ep. 133 UPCPT: did shona steal her dog from a loving Romanian family?
Ep. 132 - You are never too old!
Ep. 131 - When to start building muscle?
Ep. 130 - less Rolex flexing
Ep. 129 - Diet V Anti diet
Ep. 128 - UCPT - the mindset shift from fat loss goals
Ep. 127 - is having abs worth it?
Ep. 126 - YOU'VE CHANGED (UCPTP)
Ep. 125 - Q&A - self fulfilling prophecies & how to approach sugar with kids
Ep. 124 - Stop avoiding the problem and work on your confidence
Ep. 123 - fasting, bloating, supplements
Ep. 122 - Economics and fat loss - why you should start now
Ep. 111 - Lucy Spraggan
Ep. 110 - Fibromyalgia to body building queen!
Ep. 109 - Reframing hard work
Ep. 108 Enjoy the damn holiday!
Ep. 107 - Up close & personal trainer episode!
Ep. 106 - Check in reviews and Q&A with Coach Andy
Ep. 105 - Post back surgery
Ep. 104- Shame, fit shaming, fat shaming, shame shaming.. all the shaming.
Ep. 103 - Dealing with illness and injury - the come back!
Ep. 102 - Andy comes on the up close and personal trainer podcast for some deal breakers
Ep. 101 Positives not negatives, Cravings, disassociating food & emotions
Ep. 100!!! - Completing Tinder.. and new Government obesity chat
Ep.99 - Do you need an expert?
Ep.98 - *UCPT* Rule 34
Ep.97 - Empty Calories
Ep. 96 - investing in yourself
Ep. 95 - Joe wicks tells us alcohol blunts fat burning
Ep. 94 - UCPT: “To all my friends in the LGBTQ community centre”
Ep.93 - Introducing Shona
Ep. 92 Q&A - Diet secrets
Ep. 91 UCPT- unpopular opinions
Ep. 90 UCPT - Onlyfans and collarbones
Ep.89 Cellulite, Stress & night time eating
Ep. 88- VO2 max, Soy & Calorie calculators
Ep.87 - Crossfit (or not) & pelvic floor
Ep 86 - Are eggs bad?
Ep.85 Q&A- How much fat can you lose in a week?
Ep. 84 *UCPT* - Satiated
Ep. 83 - why you might not need to drop your calories
Ep. 82 *UCPT* Homophobes hiding in bushes
Ep. 81 *UCPT*- nipple & coregasms
Ep. 80 - Muscle memory, should I lose fat before building muscle.. &more!
Ep. 79 UCPT - bet you didn't know your vagina could do this..
ep. 78 - Q&A How much protein why & when?
Ep. 77 - UCPT- fitness industry dramas
Ep. 76 (UCPP) guess the longest poo..
Ep. 75 - Hunger cues & body's needs
Ep. 74 - No Offence, But...
Ep. 73- Solo Q&A- don't put your life on pause
Ep. 72 Gym deal breakers
Ep. 71 - Owning yourself: a chat with the girls
Ep. 70 - Q&A Egos in the fitness industry
Ep.69 - Who should pay?
ep. 68 - Q & A inc. Home/body weight training tips
EP. 67 - Why do men send d*ck pics?
Ep. 66 - should you lockdown with your partner?
Ep. 65 - Do 95% of diets fail?
Ep. 64 Ain’t no Boris got time fo dat (UC&PT)
ep. 63- It starts at the head & ends at the Gooch
Ep. 62 - Taking advantage of this situation!
Ep. 61 - Imagine dropping a 20kg plate on your penis
Ep. 60 - How we are going to deal with Corona Virus
Ep. 59 - Body building rant
Ep. 57 *EmSho* - Chakras, Dried pasta & Cat Milk
Ep. 56 - Love is blind, sister wives, DJ Rankin
Ep.55 Body fat levels, leptin, menstrual cycle& more..
Ep. 55 FITNESS SISTERS!
Ep. 54 - Relationship Deal breakers & Motivation types
Ep. 53 - the cycle of shit + Q&A
Ep.52 Relationships, Fixed mindsets, amazing memes
Facebook live Q & A with Dan
Ep. 51 - Fat loss V muscle gain & Resistance V Endurance training
Ep. 52 - intermittent fasting; beyond weight loss, Can you use fat to build muscle?
Ep.50 - Valentine's Day, Anti diet, Binge eating &more
Ep. 49 Q&A - the most hydrating drinks & finger up my bum
Ep. 48- Will power & Decision fatigue
Ep. 47 - what didn't we discuss Q&A
Ep. 46 - feeling uncomfortable in your own skin & exercise as a coping mechanism
Ep.45 Q&A: protein timing, mindset, EE & fitness
Ep. 44- Q & A- why am I more hungry after Christmas?
Ep. 43 - WELCOME TO COMMIT TO6
Ep. 42 - Does HIIT continue to burn calories after exercise
Ep. 41- 2020 goals, detoxes & taking it 1 day at a time
CHRISTMAS EP. Q & A
Ep. 39 Toe cramps & Buffalo Knuckles
Ep. 38 - Q&A - Russia, Drugs, Caffeine, Leg press, Carb Cycling
Ep.38 - Speaking our truths about positivitiy
Ep. 37 Q & A - Diabetes, how low can you go & tings
Ep.36 Q and A- This episode is sponsored by the word butthurt
Ep. 35 - Q and A
Ep. 33 Q and A
Ep. 33 Q & A
Ep. 30 - Q&A ft Andy
Ep. 31 - WIF SEMINAR!
Ep. 29 - Obesity, Genetics & health
Ep. 28 confidence & females in fitness with Sarah Holden
Ep. 27 - reverse dieting, understanding gym progress, heart rate change
Ep. 49 - A letter to my younger self with Sheli McCoy
Ep. 48 - Poo, DOMS & Game changers
Ep. 46 - Beyond weight loss
Ep. 47 - Relaxation with ESG
Ep. 45 - Saving money, road rage & the process of dieting
Ep. 44 - Ep. 22 Should I go low carb? & how to eat healthy on the cheap
Ep. 43 - why 98% is harder than 100%
Ep. 42 - Ep. 20 Plateaus and procrastination eating
Ep.19 why am I more hungry after a 'blow out'?
Ep. 18 Hunger!
Ep.17 Metabolism & ageing
Ep. 16 - COMMIT TO 6
Ep. 15 The athlete Mindset Ft Claire Tracey
Ep.14 - full team! - out exercising a poor diet & fat burning zones
Ep.13 ESGfitness - Meet Sheona (BONUS)
Ep 12 - Set point theory & nutrient timing
Ep. 11 - How much protein do I need? Will cardio kill my gains?
Ep. 10 programming, rep ranges and NEW COACH ANDY!
Ep. 9 - Nutrition for Endurance performance & Fitness Holiday tips
Ep. 8 - Reframing negative self talk
Ep. 7 - Menopause & Obsessive tracking
ESGfitness Ep. 6 - Time under tension
ESGfitness Ep. 5: Diet breaks
Ep. 4 - Endurance physiology
Ep. 3 Reframing your mindset around diet
Ep. 2 - Exploring your questions
ESGfitness PODCAST Ep.1
Fitness unfiltered - the demonisation &glorification of food
Fitness unfiltered Episode 1
Episode 20
UY podcast September 1
UY podcast 106 (apparently)
UY member questions Aug 10th
Reverse dieting
Time frame goals
UY episode 15
Ep 14
UY ep 13
Upgrade you ep 12
UY ep 11
UY podcast 10
UY podcast 7
Upgrade you podcast ep.6
Upgrade you podcast 23 Apr 2018
UY podcast 13 Apr 2018
Ep. 41 - Ep.19 why am I more hungry after a 'blow out'?
Upgrade you Q and A ep.3
Ep. 2 - Upgrade You podcast 23 Mar 2018
Upgrade you QandA