The Mind and Matter Fitness Podcast

Progress in health and fitness rarely comes from doing more. It comes from doing the right things consistently. In this episode, I sit down with Vangelis to talk through his six-month transformation and what actually made the difference.We cover how building a simple framework reduced decision fatigue, why consistency mattered more than perfection, and how small, repeatable actions led to real progress. The conversation also touches on mindset shifts, identity change, and finding balance alongside work and life responsibilities.Timestamps00:00 – Introduction and Background06:21 – Health and Fitness Journey13:37 – Challenges and Breakthroughs22:28 – Nutrition Insights and Adjustments28:17 – Identity Transformation and Future GoalsLinks & Resources📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

We live in the era of information overwhelm, and the health and wellness space has become a breeding ground for exploitation, misinformation, and majoring in the minors. In this episode, I sit down with Dr Lynette Ewart of Prescription Strength to break down common myths, trends, and hacks that confuse more than they help.We talk about why simple, evidence-based approaches outperform complex protocols, how to think critically about health claims, and where popular trends like collagen, fasting, and hormone optimisation often get misunderstood. The focus is on cutting through the noise and helping you make better decisions without overcomplicating things.TIME STAMPS:00:00 – Introduction and Personal Insights15:05 – The Data Obsession in Health35:37 – The Limitations of Specialized Perspectives53:55 – Debunking Health MythsGuest Links:Instagram – https://www.instagram.com/prescriptionstrengthuk/YouTube – https://www.youtube.com/c/PrescriptionStrengthPodcast – https://podcasts.apple.com/us/podcast/prescription-strength/id154123456Links & Resources:📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

Most men don’t struggle because they lack effort. They struggle because they overcomplicate things. In this episode, I break down why simple, consistent habits beat complex protocols, and how focusing on the basics leads to better results in health, fitness, and physique.We look at the trap of chasing hormone hacks, why imperfect consistency works, and how training, nutrition, and lifestyle choices shape long-term progress. The focus is on doing what matters, consistently, without getting pulled into trends that don’t move the needle.00:00 – The Secret of the Fitness Industry05:07 – Beyond Hormones: The Real Solutions06:57 – Mastering the Basics for Sustainable Health08:58 – When to Consider Blood PanelsLinks & Resources:📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

Cognitive decline isn’t just down to age. The way you live day to day plays a big role in how your brain functions over time. In this episode, I break down six key levers that support brain health, from exercise and nutrition to sleep, mindfulness, and connection.We also look at the role of BDNF in learning and memory, and how small lifestyle changes in midlife can have a lasting impact on cognitive resilience. This is a practical look at what actually helps protect your brain long term.Timestamps:00:00 – The Fear of Forgetting: A Personal Journey12:13 – Embracing Health: Redefining Wellness Beyond Nutrition12:39 – The Science of Cognitive Health: Understanding BDNF28:17 – The Six Levers of Cognitive Health: A Holistic ApproachLinks & Resources📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

An update after a year on Testosterone Replacement Therapy. PLUS the 5 actions that helped me overcome TRT acne (and all the stuff I didn't do) 💪Timestamps:00:00 – The Power of Discipline in Self-Improvement06:04 – Discipline Equals Freedom09:44 – Building Consistency and Sustainability14:25 – Overcoming Resistance and Activation EnergyLinks & Resources:📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

Relying on how you feel is a shaky foundation for progress. In this episode, I unpack why discipline matters more than motivation, how emotions and feelings are often misunderstood, and why emotional literacy is essential, especially for men in midlife.We look at how discipline reduces decision fatigue, why bottling emotions causes problems later, and how taking action regardless of mood builds consistency. The focus is practical: small steps, supportive environments, and skills you can train over time to make progress sustainable.Timestamps:00:00 – The Power of Discipline in Self-Improvement02:51 – The Importance of Emotional Literacy09:44 – Building Consistency and Sustainability14:25 – Overcoming Resistance and Activation EnergyLinks & Resources:📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

Wearables promise better health through better data. But what if constantly tracking metrics is doing more harm than good? In this episode, I explore the hidden downsides of relying on devices like Fitbit and Apple Watch, and why health data is often far less reliable than people think.We look at how inaccurate metrics can create unnecessary stress, how the nocebo effect turns information into anxiety, and why information overload is becoming a major problem in modern wellness culture. The conversation shifts toward a more intuitive approach to health, focusing on listening to internal body cues instead of obsessing over numbers.This is about stepping back, simplifying health, and understanding what actually moves the needle.Timestamps:00:00 – The Tyranny of Health Data03:37 – The Nocebo Effect of Health Data05:30 – Information Overwhelm in Health07:36 – Tuning Into Your Body’s CuesLinks & Resources:📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

Confidence and assertiveness aren’t personality traits you either have or don’t. They’re skills that can be built over time. In this episode, I explore how confidence develops through discomfort, why avoiding challenge keeps people stuck, and how small, deliberate actions create lasting change.We look at practical ways to step outside your comfort zone without overwhelming yourself, how fear shows up in everyday situations, and why doing hard things is often the fastest route to self-belief. The conversation also touches on introversion, public speaking, and the balance between staying comfortable and continuing to grow.Timestamps:00:00 – Building Confidence Through Discomfort04:29 – The Balance of Comfort and Growth12:38 – Overcoming Fear and Embracing Challenges19:26 – Practical Strategies for Personal GrowthLinks & Resources:📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

Motivation is unreliable. It comes and goes, often disappearing exactly when you need it most. In this episode, I explore why relying on motivation alone keeps people stuck, and how structure, planning, and environment shape long-term success in health and fitness.We look at how consistency beats perfection, why accountability accelerates progress, and how lowering barriers makes healthy choices easier to sustain. The focus is on turning good intentions into practical systems that support real, lasting change.Timestamps:00:00 – The Need for Structure Over Motivation08:38 – Creating a Supportive Environment13:10 – Accountability and Community Support15:37 – Taking Action and Lowering BarriersLinks & Resources:📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

In this episode of Working Together, I sit down with Dave to talk about health, mindset, and what long-term progress actually looks like when life is full of work, family, and competing priorities.We cover Dave’s personal and professional journey, his stop start relationship with fitness over the years, and how purpose, structure, and community have shaped his approach to health. The conversation also touches on mental health, being content rather than chasing constant happiness, and why taking action matters more than waiting for motivation.This is a practical, honest discussion about resilience, responsibility, and building a life you can sustain.00:00 – Introduction and Personal Background12:11 – Health and Fitness Journey36:04 – Joining Mind and Matter Fitness48:20 – Progress and Resilience in Fitness JourneyLinks & Resources:📩 Newsletter: ⁠https://newsletter.mindandmatterfitness.co.uk/⁠🎯 Free Training Course: ⁠https://www.mindandmatterfitness.co.uk/trainingwithconfidence1⁠🏋️‍♂️ Waitlist: ⁠https://waitlist.mindandmatterfitness.co.uk/⁠📲 Instagram: ⁠https://www.instagram.com/mindmatterfitness/⁠💼 LinkedIn: ⁠https://www.linkedin.com/in/tobymindandmatterfitness/⁠🎥 YouTube: ⁠https://www.youtube.com/@mindandmatterfitness

In the first episode of this new podcast series Working Together, I sit down with Andrew to talk through his health journey so far. From his early background to the shifts he’s made in nutrition and training, he shares what’s worked, what hasn’t and what he’s learned along the way.We also dive into his TRT experience, the realities behind managing diabetes, and how those insights have shaped his long-term goals. Andrew opens up about the support he’s found through the Mind and Matter program and the practical advice he’d give to anyone wanting to improve their health.If you’re looking for real stories, honest lessons and a reminder that change is possible at any stage, you’ll want to hear this one.Timestamps:00:00 – Introduction and Background05:02  – Nutrition and Training Considerations10:37 - TRT Experience and Insights22:59 - Diabetes Awareness and SymptomsLinks to appear with every episode on Spotify⁠Sign up to The Mind & Matter Fitness newsletter - weekly wisdom in your inbox⁠⁠Join the FREE 'Training with Confidence' course and learn how to nail your training & nutrition⁠⁠Want to work with me? Be the first to hear when I’m taking on new clients - join the Waitlist here⁠⁠Follow me on Instagram⁠⁠Follow me on LinkedIn⁠⁠Follow me on YouTube⁠⁠RescueTime Seasonality Blog⁠

Procrastination isn’t a lack of motivation. It’s often a signal that something underneath needs attention. In this episode, I explore why procrastination shows up, how fear and overthinking keep people stuck, and what actually helps create momentum.The focus is on taking action earlier, using feedback to learn faster, and building simple systems that reduce friction. I also look at how reflection and flexible goals support long-term progress, and why small steps matter more than big intentions.Timestamps:00:00 – Overcoming Procrastination: A Personal Journey06:43 – The Power of Action and Feedback15:08 – Strategies to Combat ProcrastinationLinks & Resources:📩 Newsletter: https://newsletter.mindandmatterfitness.co.uk/🎯 Free Training Course: https://www.mindandmatterfitness.co.uk/trainingwithconfidence1🏋️‍♂️ Waitlist: https://waitlist.mindandmatterfitness.co.uk/📲 Instagram: https://www.instagram.com/mindmatterfitness/💼 LinkedIn: https://www.linkedin.com/in/tobymindandmatterfitness/🎥 YouTube: https://www.youtube.com/@mindandmatterfitness

Making a year your best doesn’t start with doing more. It starts with honest reflection. In this episode, Make 2026 Your Best Yet, I look back on the past year: what worked, where things stalled, and the patterns worth paying attention to.We’ll talk about identifying areas for improvement, embracing change without burning out, and setting physical and mental health goals that actually support performance. It’s a grounded conversation about habits, direction and building momentum that lasts.If you’re ready to reset, refocus and step into the year ahead with intention, this episode will meet you right where you are.Timestamps:00:00 – Introduction to Annual Review Process04:46  – Reflecting on the Past Year22:44 - Embracing Change and Overcoming Stalling34:01 - Physical and Mental Health GoalsLinks to appear with every episode on SpotifySign up to The Mind & Matter Fitness newsletter - weekly wisdom in your inboxJoin the FREE 'Training with Confidence' course and learn how to nail your training & nutritionWant to work with me? Be the first to hear when I’m taking on new clients - join the Waitlist hereFollow me on InstagramFollow me on LinkedInFollow me on YouTubeRescueTime Seasonality Blog

Seasonal dips in energy are real. Shorter days, colder weather and the sense that summer’s gone can quietly knock your motivation off course. In this episode, I dig into why those slumps happen and how to work with them instead of fighting against them.We’ll cover what actually disrupts your drive at this time of year, the small adjustments that keep you consistent when energy drops, and how to reshape your training so you don’t lose momentum. It’s about building a routine that supports you through the darker months, not just surviving them.If you’ve been feeling a shift and wondering how to stay on track, this one will help you find your rhythm again. Tune in.Timestamps:00:00 – Working With Seasonal Slumps00:34 – Actionable Tips for Staying ConsistentLinks to appear with every episode on Spotify⁠Sign up to The Mind & Matter Fitness newsletter - weekly wisdom in your inbox⁠⁠Join the FREE 'Training with Confidence' course and learn how to nail your training & nutrition⁠⁠Want to work with me? Be the first to hear when I’m taking on new clients - join the Waitlist here⁠⁠Follow me on Instagram⁠⁠Follow me on LinkedIn⁠⁠Follow me on YouTube⁠

Sometimes, growth starts with admitting you were wrong. In this episode, I share what made me rethink range of motion in training, and how slowing down can actually lead to better results, both physically and mentally.We’ll also talk about something that doesn’t get discussed enough: the need for real community among men, and why connection is often the missing piece in long-term progress.If you’ve ever had to unlearn something to move forward, this one will resonate. Tune in.Timestamps:00:00 - Rethinking Range of Motion in Training12:33 - The Importance of Slowing Down23:42 - The Need for Community Among MenLinks to appear with every episode on SpotifySign up to The Mind & Matter Fitness newsletter - weekly wisdom in your inboxJoin the FREE 'Training with Confidence' course and learn how to nail your training & nutritionWant to work with me? Be the first to hear when I’m taking on new clients - join the Waitlist hereFollow me on InstagramFollow me on LinkedInFollow me on YouTube

Progress doesn’t always look linear, sometimes it’s delayed, redirected, or disguised as stillness. In Episode 30, I’m reflecting on recent client experiences and what they’ve taught me about patience, trust, and the quiet work happening beneath the surface.We’ll talk about the idea of creative delay, why it shows up when we least expect it, and how learning to trust your instincts can shift everything. I also dive into vulnerability as a form of bravery, and why being open often leads to the breakthroughs we’ve been chasing.If you’ve ever felt stuck, uncertain, or in-between phases of growth, this episode might be exactly what you need to hear right now.Timestamps00:00 – Reflections on Client Experiences01:23 – Understanding Creative Delay in Progress10:55 – The Importance of Trusting Your Instincts21:04 - Vulnerability as a Form of BraverySign up to The Mind & Matter Fitness newsletter - weekly wisdom in your inboxJoin the FREE 'Training with Confidence' course and learn how to nail your training & nutritionWant to work with me? Be the first to hear when I’m taking on new clients - join the Waitlist hereFollow me on InstagramFollow me on LinkedInFollow me on YouTube

Starting TRT comes with expectations, surprises, and plenty of lessons. In this episode of Autumn Diaries, I share my first experiences, from the initial excitement to the tougher parts — like acne, mood shifts, and adjusting dosage to find balance.I also talk about what I’d recommend for anyone considering TRT, and why a strong support network matters as much as the treatment itself.Curious about what TRT really looks like beyond the surface? Tune in.Timestamps: 00:00 – Introduction to TRT Journey 04:57 – The Dark Side: Acne and Psychological Impact 10:01 – Adjusting Dosage: Finding the Right Balance 15:22 - Recommendations for Future TRT UsersSign up to The Mind & Matter Fitness newsletter - weekly wisdom in your inboxJoin the FREE 'Training with Confidence' course and learn how to nail your training & nutritionWant to work with me? Be the first to hear when I’m taking on new clients - join the Waitlist hereFollow me on InstagramFollow me on LinkedInFollow me on YouTube

Life after fat loss can feel like uncharted territory, and in Episode 28 of Autumn Diaries, I’m diving deep into what comes next. I’m sharing the latest updates from the Mind and Matter Method community, the challenges we’re tackling together, and why this stage of the journey is just as important as the fat loss phase.We’ll explore the reverse diet process step by step, unpack the most common pitfalls people face, and talk about practical, doable solutions to keep momentum without burning out. This is the episode for anyone wondering, “Now what?” after reaching a goal.If you’ve been curious about what the post-fat-loss season really looks like, and how to thrive in it. You won’t want to miss this one.Timestamps:00:00 - Community Updates and Challenges06:19 - Navigating Life after Fat Loss13:32 - The Reverse Diet Process Explained24:27 - Common Pitfalls and SolutionsSign up to The Mind & Matter Fitness newsletter - weekly wisdom in your inbox⁠⁠Join the FREE 'Training with Confidence' course and learn how to nail your training & nutrition⁠⁠Want to work with me? Be the first to hear when I’m taking on new clients - join the Waitlist here⁠⁠Follow me on Instagram⁠⁠Follow me on LinkedIn⁠⁠Follow me on YouTube

Slowing down sounds counterintuitive… but it might be the exact thing that moves you forward faster.In this new episode of Autumn Diaries, I talk about why intentional slow downs matter, how they connect to goal setting and community support, and why they’ve been such a game-changer for my clients.Plus, I share what’s coming next for my coaching, including AI tools, nutrition support, and a few big ideas I’m working on.Timestamps:00:00 - Autumn Diaries: A New Season Begins04:43 - Community Support and Goal Setting07:25 - Innovations in Coaching: AI and Nutrition12:54 - The Power of Intentional SlowdownsSign up to The Mind & Matter Fitness newsletter - weekly wisdom in your inboxJoin the FREE 'Training with Confidence' course and learn how to nail your training & nutritionWant to work with me? Be the first to hear when I’m taking on new clients - join the Waitlist hereFollow me on InstagramFollow me on LinkedInFollow me on YouTube

A different approach for summer – shorter, more frequent, off-the-cuff episodes. Welcome to the Summer Diaries 🙂For episode 7 — Finish the Fcking Diet!* — I’m breaking down the full journey of a diet: from starting strong and pushing through the focus phase, to avoiding the gray zone and understanding why finishing matters for true transformation. I also share practical strategies for staying engaged, setting meaningful goals, and how the Mind and Matter method enhances the whole process.If this episode sparked something for you, I’d love to hear about it. Reach out below.Timestamps:00:00 - The Journey Begins: Understanding the Diet Process10:37 - Finding Balance: The Anti-Diet Method and Nutritional Freedom16:03 - Purpose and Meaning: The Deeper Reasons Behind Fat Loss21:17 - The Mind and Matter Method: Enhancing Client ExperienceFree 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

A different approach for summer – shorter, more frequent, off-the-cuff episodes. Welcome to the Summer Diaries 🙂In this episode, I dive into the nutritional tracking gray zone — that tricky space between tracking everything obsessively and not tracking at all. We’ll explore the full spectrum of tracking, how to find your personal balance point, and practical strategies to make tracking effective without it taking over your life.This all ties back to my Mind and Matter method, and how flexibility is just as important as structure when it comes to sustainable progress.If something here resonates or shifts the way you think about tracking, I’d love to hear from you — links below.Timestamps:00:00 - Navigating the Nutritional Tracking Gray Zone,08:47 - The Spectrum of Tracking: Finding Balance17:45 - Strategies for Effective Tracking and Flexibility,Free 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

A different approach for summer - shorter, more frequent, off-the-cuff episodes. Welcome to the Summer Diaries 🙂For episode 5, I’m sharing a roundup of everything I’ve been loving so far this year — from mindset shifts and favorite books to supplements, training insights, and the tools that are shaping how I learn, live, and create. Think of it as a peek into what’s been fueling my curiosity and growth lately, including a few unexpected obsessions. If this episode sparked something for you, I’d love to hear about it. Reach out below.Timestamps:00:00 - Introduction08:33 - Favorite Books and Learning Techniques17:34 - Training Techniques and Fitness Innovations26:43 - Productivity and Mindfulness PracticesFree 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

A different approach for summer - shorter, more frequent, off-the-cuff episodes. Welcome to the Summer Diaries 🙂This episode is all about getting clearer and braver, when it comes to sharing what I stand for. I talk about the ideas behind the Mind and Matter method, how it’s evolved over the months, and what it means to show up more boldly in how I express it through my work and content.Curious about the Mind and Matter method? Tune in and let’s explore it together.Got thoughts or episode requests? You know where to find me — links below!Timestamps:00:00 - Embracing the Mind of Matter Way07:21 - The Mind and Matter Method12:17 - Introducing Mind and Matter MasteryFree 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

A different approach for summer - shorter, more frequent, off-the-cuff episodes. Welcome to the Summer Diaries 🙂In this latest episode, I reflect on how time isn’t always linear. Inspired by the concept of Kronos vs Kairos time, I explore how we can find more depth, presence, and fulfillment by tapping into those immersive, timeless moments.Got thoughts, questions, or something you want me to explore next? Hit me up via the links below.Timestamps:00:00 - Introduction01:15 - Kronos vs. Kairos Time04:12 - Living in the Moment06:49 - Finding Kairos Time in Daily LifeFree 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

A different approach for summer - shorter, more frequent, off-the-cuff episodes. Welcome to the Summer Diaries 🙂In this episode, I dive into the nutrition approach I’m using for my current fat loss phase. I’m switching things up this time and experimenting with a slightly different dietary strategy. Tune in to hear what I’m trying, why I’m doing it, and how it’s going so far.If you’ve got questions or topics you’d like me to cover, hit me up via the links below!Timestamps:00:00 - Introduction02:20 - Exploring the Pseudo 5:2 Intermittent Fasting Protocol06:58 - Practical Application and Results09:34 - Mindset and Lifestyle ConsiderationsFree 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]

A different approach for summer - shorter, more frequent, off-the-cuff episodes. Welcome to the Summer Diaries 🙂For this one I gave an update on how the business is going, how my training is going, and my plans for summer and beyond.If you have questions or topics you’d like me to cover - hit me up on the links below.Timestamps:00:00 - Introduction01:12 - Embracing Seasonality07:04 - Business Progress & Plans10:14 - Health & Physique & PlansFree 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Something different this week!I recently wrote an email series called ‘The 6 Reasons Why Midlife Guys Never Get Lean’. In this podcast I summarise my thoughts on this, and aim to provide you with tons of actionable advice you can start implementing today.What do you most need to start working on?Timestamps:00:40 - The Anti-Diet Method07:25 - REAL Training12:18 - The future dictates the present16:35 - Imperfect Consistency21:54 - Put yourself first (sometimes)27:19 - Bring the vibesFree 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

This week I talked with my client Jon Humphreys. Jon left his 9-5 to go full-time in his property business not long before I did similar, so it was cool to talk about our experiences of making a huge life change around the same time.We talked about what that’s like, how to stay on top of your health through massive life changes, productivity, mental health, family life, and MUCH MUCH more!Definitely drop Jon a follow on LinkedIn - his content is genuinely interesting and entertaining 👍Timestamps:01:38 - Jon’s journey15:26 - Health goals and personal transformation33:26 - Navigating life’s phases48:33 - Embracing change56:37 - The Interconnectedness of goalsFree 14 day courseInstagramEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Jon on LinkedIn

An update on my TRT experience, now I'm 3 months in.What effects have I noticed on mood, energy levels, physique, injury recovery, and everything else?What has the process been like?I'm not going to tell you here. Listen to find out, silly 😉

What does AI mean for our relationship with technology? What does it mean for authenticity and creative expression? Will AI make us better or worse?This is a subject I've been obsessed with for a while, and I finally plucked up the courage to record a podcast about it.I talked about my concerns with the creeping inevitability of AI, and ask what it might mean for our sense of health, fulfillment and purpose. Enjoy!Timestamps:00:00 - how would ChatGPT take over the world? (credit to yazandferas)02:07 - why this topic matters09:36 - how AI can help solve humanity's greatest problems11:41 - Concern 1 - tech's impact on our health21:41 - The productivity paradox27:38 - creative expression34:09 - an optimistic endingShownotes:Yazandferas podcast clip10 wonderful examples of using AI for good Have we reached peak cognition? Generation Anxiety John Maynard Keynes quotePaul Millerd / Tina He  Ghost-produced music on Spotify - The Ghosts in the Machine by Liz PellyWe're Watching Facebook DieNeal Moore’s Pro Human substackDitch the Doomscroll

This week I talked with Angela Clucas of Next Level Nutrition all about emotional eating. We covered the reasons why this happens, and Angela gave TONS of helpful insights on exercises and actions you can use to work on this. We also talked about emotional attachments to scale weight, GLP-1 weight loss jabs, Angela’s crazy experience doing a bikini prep, and much more.All of Angela’s links are at the bottom of the shownotes - go check out her work!Timestamps:01:03 - Intro and Angela’s work04:59 - What is emotional eating? Is it good or bad? When does it become destructive?10:13 - Breaking the cycle30:04 - Angela’s bikini prep experience33:46 - EMotional attachment to scale weight41:48 - Secret eating44:31 - Male vs female experience48:49 - Weight loss jabs52:59 - The 1-2-10 Method⁠Free 14 day course.: ⁠⁠https://www.mindandmatterfitness.co.uk/trainingwithconfidence⁠1⁠⁠6-week coaching programme: ⁠⁠https://www.mindandmatterfitness.co.uk/themethod⁠⁠Email me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Angela’s links:Instagram FacebookPerks at Work free videos!

High protein snacks?Lunch on the go?Training fasted vs fed?Red or brown sauce?Tuna and peanut butter, what?!All these and many more answered in this week's podcast 😀Timestamps:00:00 - Lessons from four weeks of low energy06:48 - Quickfire nutrition Q&A⁠Free 14 day course.: ⁠https://www.mindandmatterfitness.co.uk/trainingwithconfidence⁠1⁠6-week coaching programme: ⁠https://www.mindandmatterfitness.co.uk/themethod⁠Email me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

This week I welcome Jonny Simpson of Pragmatic Presence to talk all things meditation! Where you're curious about how to get started, you've never been sold on the benefits, OR you've started getting into it and want to deepen your practice, this is a must listen!Timestamps:03:21 - Jonny's background08:09 - Pragmatic Presence13:53 - The benefits of meditation18:30 - Mind Identification24:50 - Struggling with consistency30:42 - What's 'good enough'?35:55 - Launchpad / landing actions36:39 - "I don't notice any benefit?"Jonny's socials:InstagramYouTubeTikTokPragmatic Presence on SpotifyWork with me in The Mind & Matter MethodJoin my free 'Training with Confidence' course

What do I think of kettlebells and CrossFit?Can you burn out from too much training?What's the best home-gym set-up?How do you select the correct weights for exercises?What's my go-to hype PR track?Listen to find out!Timestamps:01:10 - Focusing on minor details, like one data point, one day or one week10:27 - Quickfire training Q&A⁠Free 14 day course.: https://www.mindandmatterfitness.co.uk/trainwithconfidence⁠6-week coaching programme: https://www.mindandmatterfitness.co.uk/themethodEmail me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ The Gym Hype playlist is here!

How to fix your gut health and have a happier digestive tract.Happy eating!02:56 - cool gut facts!05:00 - signs of an unhappy gut07:15 - why does this matter?08:01 - how to improve your gut health (what to do)22:16 - how to destroy your gut health (what not to do)PubMed gut health summaryMicrobiology Ologies podcast'Hack Your Health' - Netflix⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free 14 day course.⁠⁠6-week coaching programme.⁠Email me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

"When will I get my free diet and training plan?"Never.Today I explain why specificity is critical to your training and dietary success, and show you why there are no magic exercises!Timestamps:00:00 - Let's reach more people!05:26 - "When do I get my free programme?"19:06 - "S Tier to "D Tier" exercise lists and why they suck⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free 14 day course.6-week coaching programme.Email me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Alec Blenis Insta post referenced.⁠

My personal journey to starting Testosterone Replacement Therapy (TRT). This is NOT medical advice. This is my personal experience. You need to follow your own path.My goal is to give you insights into the symptoms and solutions for low T.Enjoy!Timestamps:00:00 - The last few weeks 🤦‍♂️04:09 - Why I'm starting TRT06:59 - My mid-30s13:03 - Turning 4017:06 - 202422:07 - Why now?26:01 - 2025 and the process37:16 - Is this cheating?Free 14 day course: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠6-week coaching programme: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

This week I spoke to my coach Ella Whitcomb-Khan about emotions, mindset, self-criticism and MUCH more.Let us convince you that emotional maturity is not 'woo woo', but actually integral to you living an aligned, courage, FULL life.Timestamps:01:22 - Ella's background03:32 - What is 'emotional maturity'?09:38 - Why should you care about this?14:27 - Practical applications, alignment, courage, bravery26:19 - Self-criticism and comparisonitis34:03 - Give yourself what you'd give to others38:21 - Do hard thingsElla's Instagram:https://www.instagram.com/thefitnesspsych_/Free 14 day course: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠⁠⁠⁠⁠⁠6-week coaching programme: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠⁠⁠⁠⁠⁠Email me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

This week I welcomed my friend and former-colleague David Knight-Croft onto the podcast to talk about all things health, fitness, productivity and life. We covered organising your time, prioritising what matters, having the right mindset, and much much more. Timestamps: 00:00 - David's story - work, family, career breaks, living with Addison's disease 09:00 - David's health & fitness journey 22:11 - Meta-cognition, stress and mental health 29:32 - Finding time for what matters 53:51 - Advice for anyone struggling with finding time and energy for their health goals David's Substack: https://elsewhereunderwritten.substack.com/ Free 14 day course: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠⁠⁠⁠⁠ 6-week coaching programme: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠⁠⁠⁠⁠ Email me: ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠ 

The psychological and physiological components of how to recover from injury and chronic pain. Even if you're not injured or in pain (lucky you!), listen to arm yourself with invaluable education for any future problems! Timestamps:00:00 - The most ridiculous injury05:50 - Optimism and injury recovery07:26 - Pain sensitisation13:14 - Tissue adaptability14:52 - Practical advice on rehab and recovery23:57 - My long history of injuries30:01 - The psychology of injury recoveryPapers referenced:https://pmc.ncbi.nlm.nih.gov/articles/PMC7739731/https://pmc.ncbi.nlm.nih.gov/articles/PMC5972467/Free 14 day course: ⁠⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠⁠⁠⁠6-week coaching programme: ⁠⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠⁠⁠⁠Email me: ⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠ 

This week I'm giving you 50 tips across nutrition, training, productivity, habits and mindset, to help you make this your best year yet. Partly because this was easier than researching and scripting a more complicated episode over the festive break. But mainly because it's helpful 😀 Timestamps: 00:00 - Intro and 2025 plans 06:01 - Nutrition tips 10:53 - Training tips 19:17 - Productivity tips 27:31 - Habits tips 33:46 - Mindset tips Free 14 day course: ⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠⁠⁠ 6-week coaching programme: ⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠⁠⁠ Email me: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠ 

Annual reflections! What do I hope is resigned to the dustbin of 2024? What do I hope we embrace going into next year? Listen to find out! Timestamps: 03:48 - 5 things to leave behind in 2024 32:53 - 5 things to take forward to 2025 Invite to our 2025 goal-setting workshop: https://2025.mindandmatterfitness.co.uk/ Unbiased Science podcast episode on Andrew Huberman: https://www.unbiasedscipod.com/episodes/science-for-sale-huberman  BBC news article on Steven Bartlett:  https://www.bbc.co.uk/news/articles/c4gpz163vg2o  Free 14 day course: ⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠⁠⁠ 6-week coaching programme: ⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠⁠⁠ Email me: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠ 

This week - tips and tricks for navigating Christmas...and why you won't need any of this in December 2025. Also - the SECRET DIET AND TRAINING TIPS the fitness industry doesn't want you to know. Timestamps: 00:24 - Podcast 'sponsors' and plans for next year 6:14 - the Christmas Survival Guide 22:24 - December food rules Free 14 day course: ⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠⁠⁠ 6-week coaching programme: ⁠⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠⁠⁠ Email me: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠ 

Okay so it's a few weeks too early to care too much about January goal-setting, BUT it dovetailed so nicely with recent trends and observations that I'm releasing it earlier than planned. This week - why December motivation dips are natural, how to feel more optimistic and grateful each day, and how to set and ACHIEVE remarkable goals next year. Timestamps: 02:02 - December motivation dips 8:44 - how to make 2025 incredible 27:58 - "how can I feel better about my achievements and be more positive?" Free 14 day course: ⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠⁠ 6-week coaching programme: ⁠⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠⁠ Email me: ⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠ 

How can you transform your relationship with your phone, and stop wasting your life on social media?Listen to find out!Timestamps:0:00 - am I getting a cold?3:50 - planning around December and Christmas17:10 - how to stop doomscrolling46:43 - yup, definitely getting a coldFree 14 day course: ⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠⁠6-week coaching programme: ⁠⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠⁠Email me: ⁠⁠⁠⁠[email protected]⁠⁠⁠⁠ 

How can you optimise your training for muscle gain?What are the key principles of getting bigger and stronger that most people miss?How can you make sure every rep and set counts?Listen to find out!Timestamps:0:00 - it's dark and cold out4:52 - what is hypertrophy and why should you care?8:13 - the drivers of muscle gain14:29 - Goldilocks - training close to failure23:50 - The Technique Police - training excellence33:06 - Work Hard - progressive overload37:32 - Biasing stability40:57 - "what's the best training split? Should I be doing full-body, upper-lower, or something else?"59:22 - "how often should I change my workouts and exercises?"Free 14 day course: ⁠⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠⁠6-week coaching programme: ⁠⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠⁠Email me: ⁠⁠⁠[email protected]⁠⁠⁠ 

I just turned 42. Here's what I'd tell myself at 39 if I could go back in time... Free 14 day course: ⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠ 6-week coaching programme: ⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠ Email me: ⁠⁠[email protected]⁠⁠ 

How can you avoid colds, coughs and sniffles?How can you follow your healthy, nutritious diet on a budget...or when your family don't care?Listen to find out!Timestamps:0:00 - intro & community update3:56 - how to improve your immune system20:16 - how do I eat healthily on a budget and when my family don't care?Free 14 day course: ⁠⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠⁠6-week coaching programme: ⁠⁠https://www.mindandmatterfitness.co.uk/method⁠⁠Email me: ⁠⁠[email protected]⁠⁠ 

How can you focus more on what matters?Why is modern knowledge work so distracting and frustrating?Listen to find out!Timestamps:0:00 - intro4:33 - how do I improve my focus?30:43 - modern work is f*ckedFree 14 day course: ⁠https://www.mindandmatterfitness.co.uk/training-with-confidence⁠6-week coaching programme: ⁠https://www.mindandmatterfitness.co.uk/method⁠Email me: ⁠[email protected]⁠ 

How can you get over the guilt of sometimes putting your own needs first?How can you set goals that have nothing to do with your scale weight?Listen to find out!Timestamps:0:00 - intro2:39 - putting yourself first19:05 - keeping things fresh29:36 - setting goals when you hate setting goalsFree 14 day course: https://www.mindandmatterfitness.co.uk/training-with-confidence6-week coaching programme: https://www.mindandmatterfitness.co.uk/methodEmail me: [email protected]