In this uplifting episode of Big Fellas, Darren and Mark chat with Alex Whelan, who shares his incredible journey from 130 kilos to a healthier, happier life, losing 4.5 stone along the way. His story is proof that with the right mindset and tools, anyone can turn their fitness goals into reality.

Alex opens up about how the Couch to 5K programme became the turning point in his journey, transforming his initial dislike for running into a genuine passion. He explains how running, paired with better nutrition and accountability, helped him not only lose weight but also rediscover confidence and mental clarity.

The conversation highlights the balance between diet and exercise, the importance of celebrating small wins, and the value of community support through initiatives like Parkrun. Alex’s story serves as a reminder that progress doesn’t have to start with perfection; it starts with taking the first step.

Key Takeaways:

• Alex lost 4.5 stone after starting his journey at 130 kilos.
• The Couch to 5K programme transformed his approach to running and fitness.
• Sustainable weight loss comes from combining exercise with dietary accountability.
• Celebrating small wins helps maintain motivation and consistency.
• Community-based activities like Parkrun provide encouragement and support.
• Calorie tracking and mindful eating are key to long-term success.

Find out about Couch to 5K here:

There are many providers of Couch to 5K Alex used the Adidas app. However, you can find more information here: https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/ The NHS offers the app for free.

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Join a community that helps men stay accountable, motivated, and supported. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

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In this relatable and motivational episode of Big Fellas, Darren and Mark tackle one of the toughest parts of any weight loss journey: the plateau.

Mark opens up about his own recent experience of feeling deflated after seeing no movement on the scale, even while sticking to his routine. It’s an honest conversation about the emotional side of weight loss, and how easy it is to lose motivation when the results seem to slow down.

Together, Darren and Mark explore why plateaus happen, how to recognise them as a normal part of the process, and what practical steps you can take to push through. They discuss the importance of zooming out, looking beyond the scales and focusing on other indicators of progress like energy levels, body measurements, and overall health.

With a focus on mindset and resilience, the episode reinforces the “1% better every day” approach, proving that consistency, reflection, and patience are what really lead to long-term success.

Key Takeaways:

• Weight loss plateaus are completely normal and part of the process.
• Focus on overall progress, not just the number on the scales.
• Review your eating habits and exercise plan for small, effective tweaks.
• Track alternative metrics like body measurements and energy levels.
• Stay patient and persistent — consistency wins over time.
• Lean on community and support to stay motivated during setbacks.

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Join a community that helps you stay accountable and motivated on your journey. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

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In this episode of Big Fellas, Darren and Mark are joined by Becky Belzano, a nutritionist and coach with a background in food and HR, who brings a fresh and practical perspective to men’s health and nutrition.

Becky shares her journey into nutrition and how her experience working with people and food businesses shaped her understanding of how diet impacts not just physical health but also performance, mood, and energy. Together, they dive into the psychological side of eating — exploring why men turn to comfort foods under stress, how cravings often signal unmet needs, and why restrictive “all-or-nothing” diets rarely work.

The conversation focuses on building sustainable habits through small, consistent changes rather than drastic overhauls. Becky explains how to simplify meal planning, create supportive environments, and use community-based programmes like Man v Fat to stay accountable.

Packed with relatable insights, practical advice, and encouragement, this episode is a must-listen for any man looking to understand his relationship with food, improve his nutrition, and create long-term change that fits his lifestyle.

Key Takeaways:

• Nutrition should be tailored to individual goals and lifestyles — there’s no one-size-fits-all plan.
• Cravings often reflect emotional or physical needs, not just willpower lapses.
• Long-term success comes from systems and habits, not temporary diets.
• Small, consistent improvements can lead to lasting health changes.
• Healthy eating supports both mental well-being and physical performance.
• Community-based initiatives like Man v Fat provide essential support and accountability.

If you'd like to find out more about how Becky can help you with your nutrition, visit her website here: https://beckybalzanocoaching.co.uk/

🎯 Sponsored by Man v Fat

Join a community that helps you stay on track and is supported every step of the way. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/