All Episodes

#228: 7 Game-Changing Nutrition Habits Our Most Successful Clients Swear By

#227: 45 Cheat Codes I Know at 31 That I Wish I Knew at 21

#226: The Science of Staying Lean — How to Keep the Fat Off After Losing Body Fat

#225: The Four Pillars of Longevity Every Man Over 40 Needs to Know

#224: Why the Last 10lbs Won't Come Off

#223: Strength Training — A Way of Life

#222: How to Build Muscle After 40 Inside 4 Hours Per Week

#221: The Best Forms of Cardio to Burn Fat And Get Fitter (5 Ways)

#220: Why You're Bloated and Holding Water (And What to do Instead)

#219: Q&A - Why You're Exhausted, Can't Keep Weight Off, and Fall Apart at Weekends

#218: The Surprising Way to Burn Stubborn Belly Fat and Get Lean

#217: 9 Ways to Build Muscle After 35 Without Getting Injured

#216: How to Eat to Lose Fat & Build Muscle

#215: 10 Ways To Visibly Change Your Body in 30 Days

#214: How to Fix Your Metabolism for Easier Weight Loss

#213: Eat Less, Get Fatter. Eat More, Get Leaner.

#212: Why 95% of Men Over 35 Can’t Lose Belly Fat (and 9 Things to Do Instead)

#211: Simple Training Principles That Build Muscle and Reduce Body Fat

#210: Why Your Belly Fat Won’t Budge (And 8 Ways to Fix It)

#209: How to Eat Out, Socialise & Still Get Results

#208: Manage Your Time & Energy to Get in Shape in Just 3–4 Hours a Week

#207 - Dr John Rusin: Pain-Free Performance: Move Better, Train Smarter & Build an Unbreakable Body

#206 - How to Make 2026 Your Fittest Year Ever

#205 - Chris Wright: How To Crush Your Goals in 2026 | Managing Socials, Nutrition & Mindset

#204 - How to Enjoy Christmas while Minimising Weight Gain

#203 — Fat Shaming vs Fit Shaming - The Double Standard No One Talks About

#202 — The McLifestyle 5 to Thrive: 5 Daily Habits for Better Physical & Mental Health in 2026

#201 — Andrew Coates: Smart Training for Life - The Strength & Longevity Blueprint

#200 – Dr Michael Ormsbee: How to Eat for Fat Loss & Peak Performance

#199: Dr. Scott Stevenson — How to Build Muscle & Optimise Your Testosterone After 30

#198 – Lawrence Grieve (Physio) - How to Train Through Pain & Stay Injury-Free

#197 – How to go from 25-12% Bodyfat in 8 Simple Steps

#196 – How to Keep the Weight Off After a Diet, Reverse Diet the Right Way, and Lean Bulk Without Gaining Fat

#195: If You Have 20+ Pounds to Lose, Listen to This (4-Steps to Losing Belly Fat for Good)

#194 – The Ultimate Guide to Strength Training & Cardio: Build Muscle, Burn Fat, and Get Fitter, Leaner + Stronger

#193 – The Ultimate Guide to Nutrition for Fat Loss and Muscle Gain

#192 – Dr. Martin Refalo: How to Build Muscle in Just 3 Hours a Week

#191 - How I Lost 7.2kg and Got to 10% Body Fat in 103 Days (While Running My Business Full-Time)

#190 - Eric Trexler - Do You Really Have a Slow Metabolism? Why You’re Not Losing Fat!

#189 Alex Bush: Glute Training Tips & The Importance of Digestion for Building Muscle & Losing Bellyfat

#188: Brandon Da Cruz - 5 Nutritional Principles for Getting & Staying Lean

#187 - Andy Morgan - How to Stay in Shape While You Travel

#186 - Brandon DaCruz How to Use a Periodised Approach to Training and Nutrition

#185: How I Got to 10% Body Fat in 103 Days (Step-by-Step Guide)

#184 – Dr Eric Helms: A Masterclass on Strength Training & Building Muscle

#183: How to Lose Visceral Fat (5 Ways)

#182: How to Get in Better Shape Than 95% of the Population

#181 - How Frankie Cronin Got Visible Abs in 6 Months as a New Dad

#180 – Sleep Expert Tom Coleman on How to Avoid Sleepless Nights, Upgrade Your Life and Improve Your Health!

#179 – The $6,000 Decision that Changed My Life

#178 - Why Sleeping More will Help You Burn Fat & Build Muscle & 4 Ways to Get a Better Night’s Sleep

#177 - 8 Ways to Stay in Shape While Travelling

#176 – How to Lose Fat and Build Muscle at the Same Time (Body Recomposition)

#175 – Charlie Johnson: Fitness, Discipline and Building a $10m + Business

#174 – Sonny Webster: The Fat Burning & Muscle Building Benefits of Olympic Weightlifting

#173: 30 High Performance Habits to Become a Business Athlete!

#172: My Ireland AM TV Appearance Recap & McLifestyle Fitness Plans for 2025

#171 – Strength Training Masterclass with Josh Pellend & Jake Remmert

#170: 10 Foods I Eat to Stay Lean Year-Round

#169 - Why 90% of People Cannot Get Lean (And How to Fix It)

My First Ever Hyrox Doubles - Event Recap

#168: Tanner Shuck - How to Stop Training Like an Idiot & Why Society Wants You to be Fat!

# 167 - Ollie Rhoda - How to Build Muscle & Fix Skinny Fat

#166 - Simon Johnson - Building Athletic Strength & The Mindset of the Top 1%

#165 - 8 Dieting Mistakes Making You Fat (Avoid These!)

#164: Why You’re Eating Less But STILL Not Losing Fat (Metabolism Fix)

#163: 3 Signs You’re Losing Fat & Not Muscle (Avoid Being Skinny Fat)

#162: How to Go From 20-12% Bodyfat in 90 Days

#161: The Ultimate Guide to Faster Recovery (Backed by Science)

#160: The First Thing to Focus On to Lose Your First 10Lbs

#159: How I Went from 5km to Half Marathon in 90 Days

#158: The Fastest Way to Lose 25lbs of Belly Fat in 2025 (3 Simple Steps) ✅

#157: How to Keep the Weight Off After a Diet (Say Goodbye to Yo-Yo Dieting)

#156: How to Finally Get Visible Abs After 30 (With a Full Time Job)

#155: Why I Walked Away from My Teaching Career—and Never Looked Back

#154: The 7 Biggest Workout Mistakes You Don’t Even Know You’re Making

#153: How to Get in the Best Shape Possible in 2025

#152: 2024 Podcast Review: My Top Lessons & Highlights from this Year’s Podcast

#151 – How to Not Get Fat at Christmas!

#150: Why IIFYM Is a Myth and Why You Should Use IIFYMM Instead

#149: How Many Sets Per Body Part You Need to Lose Fat and Build Muscle

#148: How to Socialise for the Holidays & At Parties Without Gaining Weight

#147 - Top 10 Foods for Muscle & Strength

#146: 4 Mistakes That Destroy Your Metabolism

#145: Top 5 Fitness Myths Debunked

#144: How to Build a Home Gym For Every Budget (And What I Have in My Home Gym)

#143: This is How You Torch Bellyfat (5 Ways)

#142: Life Updates: Public Speaking, Turning 30, Dubai, and My Training & Nutrition

#141: How to Boost Your Metabolism And Burn More Calories (While You Sleep)

#140: Why You’re Not Losing Fat (5 Mistakes to Avoid)

#139: The Ultimate Guide to Getting to 10% Bodyfat (Burn Fat, Get Lean)

#138: Best Strategies for Losing Bodyfat and Building Muscle

#137: The Ultimate Fitness Guide: Nutrition Hacks, Sleep Tips, and Plateau Breakers

#136: Stuart Coyne: How Reducing Alcohol and Becoming Fitter & Stronger Can Transform Your Lifestyle

#135: Daniel Davey on Performance Nutrition & Working with Dublin GAA & Leinster Rugby

#134: 10 Ways to Dramatically Change Your Body in Just 30 Days

#133: The Top 5 Things Our Most Successful Clients do to Smash Their Fitness Goals (Secrets Revealed!)

#132: Q&A – Signs of Overtraining, What’s the Optimal Bodyfat Percentage for Men & Women + How to Overcome Training Plateaus

#131 – Strength Training Masterclass with Josh Pellend & Jake Remmert

#130 – Tommy Woods: How to Train Your Brain for a Healthier & Happier Life

#129 – Astrid Naranjo: Ozempic, Coaching Emotional Eating and Developing a Good Relationship with Food

#128: How Roisin Reville Lost 6Kg and Dropped a Clothes Size in Her First 6 Weeks

#127: How Kevin Joyce Prepped for a Photoshoot & Built his Leanest Ever Physique in 5 Months

#126: 10 Proven Ways to Build Muscle Faster

#125: How I Went from Skinny Fat & Insecure Teenager to Full Time Online Fitness Coach

#124: How I Ran my First Ever Sub 20 Minute 5Km

#123: 7 Guaranteed Ways to Get a Flat Tummy in 2024!

#122 – Philip Pape: How to Build Your Dream Physique in the Least Amount of Time Possible!

#121 – William Branum – The Mindset & Practices to Become Navy Seal!

#120: Q&A – “Good” Calories vs “Bad” Calories in Food. Nutrition for Shift Workers & Losing Bodyfat without Losing Muscle

#119 – Jeff Alberts – Godfather of Natural Bodybuilding on Building Muscle & Staying Lean Over 50!

#118 – Tony Gentilcore – Strength Training Fundamentals for Everyday Athletes (Must Listen if You’re 30+)!

#117 - Ali Gilbert: Signs & Symptoms of Low Testosterone, How to Fix It Naturally & Should You Use TRT?

#116 – Steve Hall: How to Lose Bellyfat without Losing Muscle

#115 – Alex Bush: Glute Training Tips & The Importance of Digestion for Building Muscle & Losing Bellyfat

#114 – Brandon DaCruz How to Use a Periodised Approach to Training and Nutrition

#113 – Andy Morgan – How to Stay in Shape While You Travel

#112 – Guest Appearance: High Performance Health Habits to Lose Stubborn Bellyfat (Even If You Work Long Hours)

#111 – Sleep Expert Tom Coleman on How to Avoid Sleepless Nights, Upgrade Your Life and Improve Your Health!

#110 – Guest Appearance: Fixing Skinny Fat, Bodybuilding vs Training Like an Athlete & Training for Longevity

#109 – Jordan Lips: The Truth About Reverse Dieting & Dieting Misconceptions You Must not Believe!

#108 –Calorie Counting Tips, How to Increase Protein & Fat Loss for Busy Working Professionals

#107 – Jeff Hoehn: How to do a Body Recomp & Get Abs in 90 Days (Using Science)

#106 – 3 Limiting Beliefs Holding You Back From Getting Fitness Results

#105 – The 5 Phases of Peak Performance to Get Results in 90 Days (And Maintain Them Long-Term)

#104 – The Pre-Fat Loss Primer Phase: How to Promote Metabolic Restoration Before Dieting

#103 – Lianne Fontaine: Exercise for Time-Restrained Individuals & The Life of a Female Bodybuilder

#102 – Matt Cooney: How to Prep for your First Photoshoot

#101 – Odhran McCorry: Fat Loss for Busy Executives

#100 – Brian Keane: How to Get the Best Possible Results in 2024

#99 – Guest Appearance: My Backstory & Challenges with Body Dysmorphia

#98 – How to Minimise Weight Gain at Christmas

#97 – 10 Fitness Habits That Will Change Your Life

#96 – Connor Meyler: The 5 Biggest Muscle Building Mistakes to Avoid

#95 – Gavin McHale – Mental Performance Coach: How to Rewire Your Mindset to Attract Success in Your Life

#94 – Irtaza Farooq: Why You Shouldn’t Focus on Fat Loss Year-Round and the Benefits of Gaining Muscle!

#93 - Cillian McCahey - Why You Should Suffer First Thing in the Morning & The Harsh Realities of Weight Loss that Social Media Doesn't Tell You

#92: Adam Carroll - The Bulking & Cutting Blueprint

#91: Dave Kennedy: How he Lost Over 125lbs & Why Meal Plans & Workout Programs Are NOT Enough to Make a Lifestyle Change

#90: Eamonn Duff - 75 Hard, Why Balance is BS & Building Mental Resilience

#89: How to Combine Cardio & Strength Training into One Training Program

#88: Evan Daly – Disordered Eating in Males, How the Gym Changed His Life & Growing over 200k Instagram Followers

#87 - How to Know When You Should Cut & When You Should Bulk

#86 - 10 Reasons Why You’re Not Gaining Strength (Or Size) in the Gym

#85: Paul Tighe on How to Overcome Low-Back Pain, Ways to Improve Your Posture for Desk Workers & How to Stop Self-Sabotaging!

#84: "Feeling Full on Fewer Calories: The Ultimate Guide to Not Going to Bed Hungry in a Calorie Deficit

#83 - Cardio vs Weights: Which is Better for Fat Loss?

#82 - Guest Appearance: Inner Fight Podcast with Marcus Smith - "How to Fix Skinny Fat."

#81: Alastair Harte – On Drug Addiction to Becoming a Fitness Fanatic and Facing Your Insecurities Head On!

#80 - How to Lose Weight Without Rebounding (End Yo-Yo Dieting For Good)

#79: Stuart Coyne: Benefits of Alcohol Breaks, Losing over 15Kg of Bodyfat & Becoming a Person You can Be Proud of!

#78: Tom Otton – Running 250Km Through the Desert, The Power of Adventure & Building a Resilient Mindset

#77 - Beyond Limits! Inspiring Stories from Ironman Finishers Nigel O'Brien & Mike Stephens!

#76: My Bodybuilding Prep Experience (An Honest Review)

#75: Calvin Hartman - Head Trainer at Legendary DeFranco’s Gym on How to Train to Move, Look & Feel Better!

#74: 5 Game-Changing Nutrition Habits for Effective Fat Loss

#73: Celebrity Trainer Stephen Campolo on Fat Loss, Avoiding Weekend Binge’s and Common Training Mistakes to Avoid!

#72: Emma Currivan & Shane Storey on Bodybuilding, Achieving Fat Loss & Avoiding Self-Sabotage

#71 - Brian Keane (Guest Appearance) - Reducing Stubborn Fat, Fixing Skinny Fat & Building Confidence

#70: How I Lost 10Kg inside 12 Weeks for my First Ever Bodybuilding Show (4.5 Weeks Out)

#69: How to Meal Prep 1 Week of Meals in 1 Hour for Less than €3 Meal

#68: Mike Chadwick - How to Optimise for Pain Free Performance & Strength

#67: Why I Like Flexible Dieting

#66: Q&A – How to Tone up While You Travel, Losing Stubborn Fat, Managing Low Back Pain & Nutrition for Performance vs Aesthetics

#65: How I Ate, Trained & Prepared for my Photoshoot

#64: 5 Ways to Lose Stubborn Fat (And How Long it Will Take You)

#63: 4 Mistakes to Avoid if You’re “Skinny Fat” & 3 Ways to Fix a “Skinny Fat” Body”

#62: Josef Rakich: Why Keto is the Best Diet for Fat Loss & Mistakes to Avoid When Trying to Lose Weight

#61: New “Skinny Fat Fix” Program Launches on May 1st

#60: Should You Eat Back Your Exercise Calories?

#59: Mastering Your Mindset: The Key to Lasting Fat Loss Success (STOP Self-Sabotaging)

#58: Train Harder: The Ultimate Fat Loss Training Guide

#57: Eat Smarter: A Nutrition Guide for Fat Loss (My Secrets Revealed!)

#56: Amelia Layng on Building up to a Half Marathon & Looking Your Best for Summer

#55: Q&A – How to Build Impressive Abs for Summer 2023

#54: Sarah Butler – Best Selling Cookbook Author on Meal Prepping, Cooking for Beginners & Saving Time in the Kitchen

#53: The 8 Gym Mistakes You're Probably Making (And how to Fix Them)

#52: How to Build Muscle (Without Gaining Fat) – Do it This Way

#51: Matthew McNabb on Staying in Shape while Travelling, Love Island + DWTS & Adapting a Positive Mindset

#50: Q&A – Reducing Bellyfat. Killing Chocolate Cravings, Building Up to a Chin Up & More!

#49: 10 Things I Do to Stay (Relatively) Lean Year Round

#48: The “Best” Workout Split to Lose Fat or Build Muscle

#47: 3 Ways to Transform a “Skinny Fat” Body

#46: How to Get in the Best Shape Possible in 2023

#45: The Lifestyle Lifters Show – All 45 Episode of 2022 in Review

#44: The Pros & Cons of Pressing the “Pause Button” on Your Health & Fitness over the Christmas

#43 – Brian Ó’ hÁonghusa on Binge Eating, Removing Anxiety from Social Occasions & Ways to Improve your Body Composition

#42 – Lauren Scully on Binge Eating, Becoming Obsessive with Training/Tracking Calories & Finding Balance in Your Lifestyle

#41 – Jack Gadd on How he Trained & Dieted to Become #1 in British Bodybuilding

#40 – Jon Goodman on Building Businesses, Performing to Your Potential & Living a Life of Freedom!

#39: Colm Conneely on Squatting 140Kg, Building Muscle & Losing Fat while working 50+ Hours a Week

#38: Everything You Need to Know About Building Muscle & Gaining Strength (5 Most Important Tips)

#37 – Former Pro Rugby Player Ger Boshoff on Functional Fitness & Maximising Your Mobility

#36: How I Ate, Trained & Prepared for the Dublin Marathon

#35 – Amateur Boxer Nigel O’Brien on Preparing for Fights, Cutting Weight & Managing his Macros and Training!

#34 - Katie Nelson on Breaking the Diet Cycle & How Lifting Weights Can Transform your Lifestyle

#33: How Barry Neville Dropped 20Lbs inside 16 Weeks & Climbed Carrauntoohill!

#32: How to Lose Weight & Keep it Off Long-Term (No More Rebounding or Yo-Yo Dieting)

#31: Daniel Davey on Performance Nutrition & Working with Dublin GAA & Leinster Rugby

#30: How Meghan Leahy Dropped 10Lbs in 8 Weeks Without Cutting Carbs or Alcohol!

#29: How Alan McEvoy Dropped 5% Bodyfat Working 55 Hours A Week

#28: How We Operate Our 1:1 Coaching Service at McLifestyle Fitness

#27: Amazon Bestseller Colman Power – The Best Foods to Eat to be Healthier & Happier

#26: Shane Walsh on Fat Loss Tips & Training/Nutrition Around Menstrual Cycles

#25: Paul Dermody – Food Will Always Be There. How to Break the Diet Cycle

#24 - Laura Burke: Pre & Post Natal Exercise & Nutrition Tips

#23: Brendan Garvey – How to Properly Eat & Train While You Travel

#22: Forbes #1 Transformation Coach Charlie Johnson on Levelling Up in Fitness, Business & Life

#21: 5 Powerful Ways to Develop Self Confidence

#20: Nutritionist Patrick McCarthy - How to Eat Healthily at Restaurants & While Travelling

#19: Brian Keane Fitness – Overcoming Limiting Beliefs, Running 252Km through the Sahara & How to Get What You Want in Life

#18: How 71-Year Old David Trains 7 Days a Week & Has All-Day Energy!

#17: Q&A – Life in Marbella

16: Q&A – The Best Way to Train Lagging Bodyparts, Core Training & How to Stop Binge Eating!

#15: Aidan O’Mahony – What it Really Takes to Win 5 All-Ireland’s & How to Overcome Adversity

#14: How Adam Carroll Overcame Anxiety & Lost 33Kg By Changing His Mindset & Beliefs

#13: Luke Murray Physio - Low Back Pain, Foam Rolling & Postural Tips for Desk Workers

12: How John Courtney Lost over 25lbs in 6 Months While Working Over 50 Hours a Week

#11: Former Manchester United Athlete Ruairí Croskery on Sustainable Dieting, Training & Building Confidence

10: Q&A – Adrian’s Morning Routine, Weights vs Cardio for Fat Loss + More!

9: How Steve Griffin lost over 100lbs in 8 Months

#8: Beginners Guide to Nutrition

#7: Shane Storey – How to Get Strong AF & Look Shredded Simultaneously!

#6: 5 Pre-Vacation Hacks to Get Your Body Beach Body (And Look Your Best for Summer)

#5: The 5 Biggest Mistakes to Avoid in the Gym (And What to Do Instead) with Barry O'Sullivan

4: Pre and Post-Workout Nutrition & More with Eimear Finnegan Fitness

3: Gary O'Daly on How to Balance Your Social Life with Your Fitness

2: Q&A - Cheat Meals, Eating Before Bed & More!

1: Welcome to The Lifestyle Lifters Show