The Rebuild Podcast

💥 The 2 weekend non negotiables that give me complete mental clarity💥 The 1 thing so many guys forget to do when they get older that is a game changer for your headspace💥 How to eliminate "decision fatigue" so you stop wasting mental energy💥 The single biggest cause of stress & anxiety for busy guys over 30💥 3 simple strategies you can easily implement to reduce stress + anxiety

💥 How to structure an effective strength plan (even if you're a complete novice)💥 Simple, No BS strategies to deal with gym anxiety💥 The brutally honest reason you'll struggle to stay in shape long term without going to the gym💥 A powerful mindset shift to stop giving a f*ck what people think💥 What I do when the gyms packed

💥 Why your perspective towards training and diet = frustrating inconsistency (& how to fix it)💥 The real reason you "drift" and how to catch it💥 Why "staying off it" or "not eating rubbish" isn't a long term strategy (and what actually works)💥 The difference between standards & motivation💥 Being a guy "who trains" vs a guy "on a diet"...

💥 How to get a handle on late night snacking (without relying on willpower)💥 The #1 diet mistake I see busy guys making which results in binge eating💥 Why you are probably eating more than you think and how to easily fix it💥 The weird reason “eating more” is often the key to shifting belly fat💥 How to easily structure a days eating to maximise energy, productivity and weight loss💥 The brutally honest reason “eating healthily” isn’t enough - and the last 20% you are missing 

💥 Why going to the gym to “burn calories” is what your maw goes to Zumba for - & what to focus on instead💥 Understanding why you do well for a few weeks then slip back to old habits (its not discipline btw)💥 The #1 thing I see guys over 30 missing that causes them to regain weight💥 The surprising reason I lost 15kg, then put it all back on (plus a bit more) 3 months later💥 Why signing up to another half marathon or 12 week shred wont fix your problem - and what to do instead💥 The key difference between “yo-yo dieters” and guys in shape year round

💥 The real reason we don't always do the things we know we should💥 The key differences between disciplined guys and guys who take the easy option💥 The brutally honest reason you do well for a while but always drift back to old habits💥 Why "trying harder" isn't working - and what to do instead

💥 Why relying on discipline and willpower is KILLING your self confidence (and what to do instead)💥 Breaking the Friday night "reward cycle"💥 The 1 powerful question always come back to when I feel temptation at the weekends 💥 Why you do things that you know don't serve you (will surprise you)💥 The 1 thing 90% of guys are missing which makes staying on track at the weekends easier

💥 Why you don't need better "work - life balance" (& what you actually need)💥 Time efficient diet & training strategies you can implement to shift the belly without it impacting on work or family time💥 The 1 story you're telling yourself that is keeping you stuck💥 The #1 habit any guy who is "time poor" MUST implement 💥 The real reason busy dads over 30 struggle with their mental health💥 How to eat to maximise energy and lose fat WITHOUT tracking calories or spending hours cooking

💥 Winning the battle of the mind by silencing the "inner bitch" 💥 The brutally honest reason aiming for balancing is killing your progress💥 What "balance" actually looks like long term 💥 The key to excelling across career, fitness, family & social life (will surprise you)💥 How to turn crippling self doubt into unbreakable confidence

💥 Why just "trying harder" is rarely the answer - and what to do instead💥 The power of environment in relation to your habits 💥 Getting a handle on anxiety & overthinking 💥 3 powerful questions to ask yourself to get better results 💥 The brutally honest reason you end up stuck on an "eternal diet" cycle - and how to break it

💥 Rocks, pebbles + boulders - the only things that really make a difference to your energy levels 💥 Why the gym kick keeps leaving you tired and sore - and how to change that💥 The brutally honest truth about weekend boozing and your mental & physical performance 💥 Why looking for hacks and supplements is a waste of time when it comes to energy and performance unless you have 3 KEY BASICS nailed down

💥 The real reason you fall off track long term (nothing to do with willpower or discipline)💥 Building out a bulletproof long term strategy💥 Why your plan doesn't work when "life happens", & how to change so it does💥 A simple perspective shift to make training and nutrition non negotiable parts of your week💥 The stage of training where consistency is built (that most guys never get to)

💥 Can you "booze & lose???"... the reality 💥 The 1 stage of being in shape 90% of guys never get to, that makes it easy to have a beer and stay in shape💥 Creating a lifestyle that supports your goals, rather than gets in the way💥 What my client Paul became "addicted to", which made stayig off it easy💥 A simple mindset shift to stop relying on willpower or discipline

💥 Simple strategies to stop "winging" your weeks and weekends 💥 The #1 thing you can easily implement into your day to reduce stress & improve mental clarity💥 How to stop nights out and social events de-railing your progress (without becoming a hermit)💥 My 3 weekly non negotiables that allow me to stay consistent with my training and diet year round💥 How to structure your nutrition when eating out or on the go, without being "that guy" eating a salad💥 Creating a bulletproof "back up plan" for weeks when you are out of your routine

💥 The surprising reason guys in shape year round don't do "diets".... (and what they do instead)💥 Simple strategies to develop a better relationship with booze💥 How to stay consistent year round, even on weeks where sh*t hits the fan💥 The ridiculously simple habit I developed to go from chaotic and inconsistent to clear and in control💥 The system I use with my clients to take control of their weekend habits, without relying on willpower or discipline💥 A simple mindset shift that will stop you "sacking everything off" every time motivation dips

💥The brutally honest reason so many men get stuck in destructive weekend cycles for years 💥How I went from booze, bags and Uber Eats every weekend a few years back, to regaining control of my weekends (will surprise you)💥2 simple mindset shifts to kill "FOMO"💥The real cost of low weekend standards in relation to mental health, relationships your career💥Proven strategies to get a handle on bad weekend habits (spoiler - it doesn't involve willpower or discipline)

💥Building out a bulletproof strategy to make success inevitable💥3 Fatal Goal Setting mistakes to avoid 💥Why you don't need more discipline or willpower in 2026 (and what you need instead)💥The surprising reason failing to hit goals is a GOOD THING (but only if you do this one thing)💥The exact system I use personally to set goals and strategise every year💥Powerful questions that will keep you on track long after the January motivation has faded💥The key to setting the right level of goal for yourself to maximise personal growth

💥 Why motivation has nothing to do with discipline - and everything to do with the questions you avoid💥 The question that kills procrastination and forces honest action💥 How to stay consistent without “trying harder” or relying on fake motivation💥 The weekly question that exposes excuses before they derail you💥 The real cost of not doing the work - and why future you is paying for it

💥 The shocking reasons following "diet" will make you fat - and what to do instead💥 The truth about Keto, Carnivore & Low Carb diets💥 Why and when "fasting" COULD be a strategy you could use to lose fat - but only if you understand these key principles 💥 The foundations of a good diet every guy needs to look and perform at their best💥 Copying Instagram Influences - and why its f***ing up your progress

💥 The brutally honest reason "balance" is keeping you stuck💥 Exactly what I'd do if I wanted to get lean without giving up beer💥 How I enjoy beers guilt free whilst staying in shape year round (simpler than you think)💥 Internal struggle; how to stop battling with yourself and finally become the guy you want to be💥 The reality of alcohol and fat loss💥 Simple strategies for managing your social life and seeing progress on the scales

💥 Why you “feel like your failing” (and a simple mindset reframe to instantly change that)💥 Ditching the destructive “all or nothing” mindset💥 How to stop going round in circles and build relentless consistency, even when you don’t feel motivated 💥 Simple strategies to stop nights out completely de railing your progress 💥 A simple framework to get crystal clear - and elevate - your personal standards so you can get the best out of yourself 

💥 3 Absolute keys to maximising your energy over 30💥 Surprising energy draining habits you don’t realise you have💥 Why “low testosterone” & “low metabolism” have NOTHING to do with feeling knackered all the time (& whats really going on)💥 The brutally honest reason you crash in the afternoon (& how to easily fix it)💥 Simple daily routines I use to maximise energy, focus & productivity through the day

💥 The surprising reason self control has F*CK ALL to do with willpower, discipline or motivation 💥 A ridiculously simple strategy used by Marines in battle situations you can implement straight away to massively improve your levels of self control💥 The differences between “masculine energy” & “feminine energy” and which one you need more of💥 The #1 mistake I see loads of guys making leading to man vs food 💥 Why we do things that don’t serve us even when we know we shouldn’t

💥 Why motivation always fades & what actually keeps you going (spoiler - its not just discipline)💥 The stage of change 95% of guys never get past - and how to break through it💥 How to make practicing discipline feel effortless💥 The real reason you keep falling off (it’s not because you’re lazy)💥 How to build standards so high, you never need motivation again

💥 The best decision I ever made for my own personal development 💥 The surprising reason I got lost (and put back on) 2-3 stone multiple times over the years (& the one thing I changed to stop it happening)💥 Brutally honest reason I struggled with low confidence and self esteem for years - and the mindset shift that change it 💥 One absolutely golden piece of advice I always remind myself of when I feel like throwing in the towel 💥 The hard truth I learned about “work - life balance"💥 The moment I realised “discipline” wasn’t my problem - something much deeper was

💥 Why so many men feel “off” even when life looks fine on paper.💥 The real reason you fall into destructive habits (spoiler - its nothing to do with FOMO, willpower or discipline)💥 The surprising reason achieving most peoples version of “success” is making you unhappy💥 Do this “1 thing” to massively increase your energy, mood and drive💥 Reframing the myth of “selfishness”💥 Practical ways to reconnect with yourself: simple habits, physical challenges, and routines that reignite purpose

💥 The 1 massively under rated thing I do EVERY WEEK to massively increase my productivity💥 Why I was an out of shape "victim" for years until I changed one thing in relation to my mindset💥 The brutally honest reason you will never realise your potential until you nail this one thing💥 3 crucial mistakes I see a lot of guys making when it comes to personal development 💥 The mindset that every successful guy has💥 The one thing that will give you more discipline, mental strength + self confidence than any other personal development hack

💥 The brutally honest reason you cave under peer pressure (& what to do about it)💥 A simple mindset shift to easily avoid "FOMO" causing you to f*ck up your progress every weekend💥 Simple strategies to build self confidence in social situations & not have to rely on bevvy💥 The #1 piece of advice I was ever given on developing strong boundaries💥 Improving your social environment to support your goals 💥 One ridiculously simple thing you can do to 10X your chances of staying on track EVEN IF you have a social event coming up

💥 Why more willpower and discipline is NOT the answer & what to do instead💥 Understanding the emotional cycle of change 💥 The brutally honest reason the majority of people who lose a significant amount of weight put it all back on within a year💥 The ONE THING I changed to make getting a handle on my weekend habits easier 💥 Changing your relationship with failure 💥 Why doing “Dry January”, “Sober October” and crash dieting for holidays is actually keeping you stuck

💥 The real impact of age & physiology on testosterone in men over 30💥 Key signs your testosterone MIGHT be low…💥 5 things to look at before you even consider your levels of testosterone💥 How to know if you should get your testosterone levels tested medically💥 Improve your natural "masculine energy" in 2 simple steps

💥 Rocks, pebbles & boulders - the things that make the biggest difference to how your body looks & the things that don't really matter💥 3 simple strategies you can apply straight away to maximise time efficiency with your training & diet💥 Why "less is often more" - th surprising truth about training to look & feel good💥 How I adapt my training when pressed for time💥 Why you are wasting your time & energy doing ab exercises💥 The brutally honest reason your current approach to getting in shape is leaving you tired frustrated & de motivated (+ what to do instead)

💥 Why "staying off it" is not the answer (& what to do instead)💥 The real reason you undo a week of healthy habits at the weekend (not what you think)💥 5 simple strategies you can implement to improve your discipline & self control💥 Brutally honest, powerful reasons to motivate you to change destructive weekend habits💥 The psychology about why we do things that don't serve us, even when we have the best intentions

💥 Jonny’s own mental health journey - from cage fighting to losing sight of himself & drinking other every day… to finally feeling like himself again💥 Why so many men struggle mentally nowadays 💥 Jonny’s biggest challenges over the last few years with mental health & the simple steps he took to overcome them 💥 The negative impact of social media on male mental health💥 Strategies Jonny uses to stay on top of his mental, physical + emotional state💥 Simple steps you take to start making progress if you feel like you are “stuck in a rut”💥 The keys to feeling truly happy & fulfilled as a man 

💥3 Critical mistakes I see guys making that keep them stuck in a frustrating “eternal dieting” cycle💥 How I am able to eat out multiple times a week and enjoy a few beers without stressing about my weight (surprising)💥 The Key differences between guys who are in shape year round and guys who “yo-yo”💥 Why 80% if people who lose a significant amount of weight put it all back on within a year - and how to avoid this 💥 The brutally honest reason you will always struggle to stay in shape (UNLESS you change this one thing)

💥 Stevens “lived experience advice” on improving your relationship with alcohol & yourself  💥 Brutally honesty, understanding yourself & true personal growth💥 Getting stabbed in the back (literally) and facing his dads dementia struggles : the journey that lead to Steven giving up booze for good💥 Why Steven kept falling back to destructive drinking habits - until he made this one key mindset shift💥 How Steven has learned to manage stress as a busy business owner nowadays (without relying on alcohol)💥 Why “just staying off it” isn’t a long term strategy (& what to do instead)💥 Simple strategies Steven uses to deal with social events sober. 

💥 2 crucial nutrition mistakes that cause you to go “man vs food” at night 💥 Silencing your “inner bitch” that justifies poor choices💥 4 Simple diner swaps to make staying on track with your diet easier💥 The #1 thing that will help you raise your standards and get a handle on destructive diet habits💥 The surprising reason “willpower” is not the answer (and what to do instead)

💥 Why “willpower” and “discipline” are not the answer…. (And what to do instead)💥 A simple mindset shift to make it easier to avoid boozing and smashing takeaways 💥 10 simple swaps you can use to stay on track with your goal without feeling restricted💥 How to develop a positive relationship with alcohol 💥 The #1 thing you really need to change to get a handle on the booze - (will surprise you)💥 The truth about self sabotage💥 How to easily deal with social situations without feeling like a weirdo

💥 “Your Ego is NOT your Amigo”… Why listening to your ego is destroying yourself confidence💥 The exact steps I would take if I was in a rut with zero confidence 💥 The brutally honest reason taking the easy option is destroying your confidence (and what to do about it)💥 What I did to rebuild myself confidence after putting on 2 stone and letting myself go💥 The brutally honest reason your old approach to staying in shape is no longer serving you (and what to do instead)💥 A simple mindset hack I use with my clients in the rebuild to help them build unbreakable self confidence 

💥 The surprising reason “eating clean” is making you fat💥 The #1 diet mistake I see guys making 💥 2 simple tweaks you can make to your diet to get the weight flying off you 💥 Why you binge eat (and what to do about it)💥 Why “willpower” is not the problem when it comes to staying on track… 

💥 Exactly what I would do if I wanted to get leaner without giving up booze💥 Why its not as simple as calories in vs calories out 💥 How I help guys stay in great shape year round without giving up alcohol 💥 Moderation vs “All or Nothing”… whats the best approach for you ?💥 What I did to massively improve my relationship with booze

💥 Why you don’t need better “work - life balance”… (and what you actually need💥 7 Simple strategies you can implement straight away to start enjoying training again💥 The surprising truth about “body part split” routines for busy men over 30💥 The #1 killer of consistency (not what you think)💥 Why just focusing on “training hard” is actually DESTROYING your motivation (and what to do instead)

💥 Why just "staying aff it" isn't a long term strategy (and what to do instead)💥 A simple mindset shift to change your relationship with booze from negative to positive💥 Exactly what I do at the weekends to avoid the temptation of boozing💥 The key to long term habit change (this might surprise you)💥 Why more discipline and willpower is NOT the answer

💥 3 simple mindset shifts you can apply straight away to massively improve your consistency💥 The surprising truth about "work - life balance"💥 How I adapt my training and nutrition when life "gets in the way"💥 The brutally honest truth about motivation and consistency 💥 One simple but effective thing guys in great shape year round do to stay relentlessly consistent

💥 Simple strategies to maximise time efficiency when it comes to training and nutrition💥 You 2.0 > a smarter approaching to getting in shape that fits into your lifestyle💥 3 surprising things that make "F*** ALL" difference to ditching the dad bod (don't waste your time on these)💥 Why body part split routines are outdated - and what to do instead💥 The one thing every guy MUST get a handle on in order to ditch the dad body

💥 3 destructive energy draining habits you don't realise you have💥 The simple morning routine that massively increases my energy through day💥 Why your energy crashes in the afternoon (and what to do about it)💥 The surprising truth about training and energy💥 A ridiculously simple strategy you can use STRAIGHT AWAY to massively your energy, productivity and progress in the gym

💥 The brutally honest reason overthinking and procrastinating is KILLING your self belief (and what to do about it)💥 A ridiculously simple strategy I use with myself and my clients every week to build huge momentum and internal confidence 💥 The 1 THING you must STOP DOING to improve your self esteem💥 A powerful lesson in building confidence from my mates attempts to shag birds at university💥 A powerful mindset shift you can apply to achieve any goal you want

💥 Understanding the difference between weight loss & fat loss💥 My brutally honest opinion on "Keto" & the "Carnivore Diet"💥 Can you realistically "Booze + Lose" ?💥 Why all training and nutrition advice is IRRELEVANT (unless you do this 1 thing...)💥 How to train to optimise fat loss (will surprise you)

💥The absolute non - negotiable habit every man must have to maximise their potential💥How I got stuck in a cycle of "people pleasing" for years and the one thing I did to break it 💥Why most guys are operating no where near what they are really capable of 💥The brutally honest reason shying away from challenge is destroying your confidence 💥A simple perspective shift that will fire a ROCKET UP YOUR ARSE

💥Maximising time efficiency and minimising thought when it comes to training and diet💥The brutally honest reason a lot of men let themselves go once they hit 30 (and a simple mindset shift to sort it)💥3 simple strategies to reduce stress and increase your energy💥How to get into dynamite shape in 4 hours effort a week💥The 1 KEY THING you must do to be in great shape as a man over 30...

💥 Why "pushing harder" and "doing more" might NOT be the answer 💥 The brutally honest reality of the effects of "weekend seshing" on your energy + mental health💥 The real reason you food binge (nothing to do with willpower or motivation)💥 Key signs you need to manage your energy better > (Will shock you)💥 Simple actionable steps to keep yourself feeling sh*t hot all the time💥 The one thing 90% of guys NEVER DO, which is an absolute game changer for your energy levels