In this episode of Big Fellas, Darren and Mark take a deep dive into fasting, breaking down what it really means, the different methods people use, and how it can support weight loss and better health.

They explore popular approaches such as the 5:2 diet and the 16:8 method, sharing their own experiences with fasting and how it has influenced their weight loss journeys. The lads also look at the science, discussing how fasting can lower insulin, improve fat burning, and support overall metabolic health.

Beyond the practical, Darren and Mark also touch on the history of fasting, from cultural and religious traditions to the feast-and-famine cycles of our ancestors, showing why fasting is far from a modern fad. With plenty of practical advice for getting started, this episode is a must-listen for anyone curious about fasting as part of their health journey.

Key Takeaways:

• Fasting is about when you eat, not necessarily what you eat.
• The 16:8 method involves fasting for 16 hours with an 8-hour eating window.
• Intermittent fasting can improve focus, energy, and metabolic health.
• Fasting has deep cultural and historical roots, including practices like Ramadan.
• Initial hunger and lifestyle adjustments are normal when starting out.
• Lower insulin levels during fasting can support fat burning and weight management.

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In this inspiring episode of Big Fellas, Darren and Mark sit down with Dan, who has transformed his life by losing over 10 stone after once weighing 26 stone. His journey is one of resilience, mindset, and the power of community through the Man v Fat programme.

Dan opens up about the pivotal moments that sparked his commitment to change, from his first steps into exercise to the discipline of tracking calories. He shares not just the physical side of his journey but also the psychological battles, from handling emotional triggers to finding ways to stay motivated once the weight started to come off.

With Darren and Mark’s encouragement, Dan reflects on how the camaraderie and accountability of Man v Fat played a crucial role in his success. And now, with his sights set on the Rome marathon, Dan proves that weight loss is only the beginning of a much bigger journey of self-improvement.

Key Takeaways:

• Dan has lost more than 10 stone, showing the power of determination and mindset.
• Calorie tracking and exercise formed the backbone of his success.
• The Man v Fat community provided support, accountability, and camaraderie.
• Staying motivated after reaching weight loss goals requires new challenges.
• Addressing emotional eating is vital for long-term success.
• Dan’s training for the Rome marathon shows that fitness goals don’t end with the scales.

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Join a community that makes weight loss achievable and fun. 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 break down the two pillars of a successful weight loss journey: nutrition and exercise. They share their own experiences of swapping processed foods for home-cooked meals, how small changes in diet can make a big difference, and why balance (not perfection) is the key to staying consistent.

The lads also dive into exercise, challenging common misconceptions and revealing what actually works for them. Mark explains why he prefers resistance training to endless cardio, while Darren talks about the benefits he’s found from boxing and team sports. Together, they highlight how exercise isn’t just about burning calories; it’s about enjoyment, mental health, and accountability.

Packed with practical advice and honest reflections, this episode encourages listeners to build a sustainable, enjoyable approach to food and fitness.

Key Takeaways:

• Home-cooked meals beat processed foods when it comes to nutrition and long-term results.
• Accountability through sports like football helps keep weight loss on track.
• Practical meal ideas: lean proteins, fresh veg, and balanced portions.
• Resistance training can deliver better results and more enjoyment than cardio.
• Exercise should be fun — whether that’s football, boxing, or lifting weights.
• Regular activity supports not just physical health but mental well-being too.

🎯 Sponsored by Man v Fat

Want accountability, support, and results? Join Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

This special episode marks one year of the Big Fellas Podcast! Darren and Mark take a trip down memory lane, revisiting the car park conversation after a Man v Fat game that sparked the idea for the show. Since then, Big Fellas has grown into a platform that’s reached nearly 10,000 downloads, sharing real men’s stories and tackling the ups and downs of weight loss.

The lads reflect on their favourite episodes, the inspiring guests who’ve joined them, and the personal challenges they’ve faced along the way. With honesty and gratitude, they highlight how accountability, community, and relatability are key to long-term success in weight loss.

This episode is both a thank you to the listeners who’ve supported them and a promise of even bigger things to come as Big Fellas heads into its second year.

Key Takeaways:

• Big Fellas celebrates its first anniversary with nearly 10,000 downloads.
• The podcast started after a candid chat following a Man v Fat game.
• Guests over the past year have shared diverse and inspiring journeys.
• Authenticity and relatability set Big Fellas apart from fitness “influencer” culture.
• Weight loss isn’t linear — Darren and Mark share their own challenges.
• Community, accountability, and support are vital for long-term success.

🎯 Sponsored by Man v Fat

Find the support and accountability you need to change your life. Join Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this unforgettable episode of Big Fellas, Darren and Mark sit down with Lee Ashbourne, a man who has achieved the extraordinary, losing a staggering 25 stone (351 pounds).

Lee opens up about his past struggles, including a devastating accident that left him housebound and unable to move for nearly 16 years. From an initial weight of over 47 stone, Lee explains the pivotal turning points that pushed him to begin his journey, the role of medical intervention, and the personal determination that fuelled his transformation.

But this story isn’t just about numbers on the scales. Lee shares the emotional and psychological challenges of extreme weight loss, his battle with emotional eating, and the mindset shifts that helped him not only shed the weight but rebuild his confidence and happiness.

This episode is a powerful reminder of resilience, perseverance, and the importance of addressing both the physical and mental sides of weight loss.

Key Takeaways:

• Lee once weighed over 47 stone and spent years housebound due to injury.
• He has now lost nearly 26 stone through a mix of gastric bypass surgery and sheer determination.
• Overcoming emotional eating was essential for his long-term success.
• Gradual, consistent changes made his incredible weight loss sustainable.
• Mental health and self-motivation are just as important as the physical changes.
• Lee’s story is proof that no matter how big the challenge, transformation is possible.

🎯 Sponsored by Man v Fat

Looking for a supportive community to help you start your journey? Join Man v Fat with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this episode of Big Fellas, Darren and Mark tackle the shocking news that the cost of Mounjaro, a leading weight loss medication, is set to rise by a staggering 170%.

They break down why this price increase is happening, from the initial pricing strategies used to gain traction to the wider implications for people relying on the drug. With affordability now a major concern, the lads explore how this move could widen the gap in access to effective weight loss treatments.

Alongside the analysis, Darren and Mark discuss safer, more cost-effective alternatives, such as Wegovy, and stress the importance of consulting a medical professional before starting any weight loss medication. This episode is all about cutting through the noise, giving listeners the facts, and encouraging proactive, informed decision-making.

Key Takeaways:

• Mounjaro’s price will increase by 170%, making it unaffordable for many.
• The initial low pricing strategy helped Eli Lilly gain market traction.
• This hike risks creating financial divides in access to weight loss treatments.
• Always consult a doctor before starting any weight loss medication.
• Wegovy and other alternatives may provide more affordable options.
• Staying proactive and open to lifestyle-based solutions is key to long-term success.

🎯 Sponsored by Man v Fat

Looking for a proven, supportive way to lose weight? Join Man v Fat today and get £1 registration with code BIGFELLAS:

👉 https://manvfatfootball.org/

In this episode of Big Fellas, Mark is joined by fitness coach Tommy, who brings a wealth of knowledge in integrative health, shaped by his own battles with eczema, allergies, and gut issues.

Tommy explains how poor gut health can affect everything from skin conditions to allergies, sleep, and even weight loss. He shares the science behind nutrient absorption, the impact of stress on digestion, and how the gut is central to both physical and mental health.

Packed with practical advice, Tommy introduces his DE Stress protocol, combining diet, exercise, emotional balance, and sleep as pillars of long-term wellness. With real-life insight and easy-to-apply strategies, this episode gives listeners a clear framework for improving gut health and overall well-being.

Key Takeaways:

• Poor gut health can lead to allergies, eczema, and difficulties losing weight.
• Tommy’s personal health struggles inspired his work in gut health coaching.
• Stress directly impacts digestion and nutrient absorption; eating calmly matters.
• The DE Stress protocol focuses on diet, exercise, emotions, and sleep.
• Fermented foods can benefit gut health but may worsen symptoms for some.
• Sleep quality is a cornerstone of effective weight management.

Sponsored by Man v Fat

Take control of your health and join a community that supports your journey. Sign up for Man v Fat with code BIGFELLAS and get £1 registration:

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Find out more about Tommy on his Instagram here: https://www.instagram.com/berra_be_healthy/

In this episode of Big Fellas, Darren and Mark sit down with Michael to hear the incredible story of his six-stone weight loss, and the role Mounjaro played in his transformation.

Michael opens up about the turning point that made him take action: struggling with sleep apnea at 140 kilos and knowing something had to change. He shares the steps he took, starting with healthier eating habits before introducing Mounjaro, and how these changes have completely reshaped his physical health, self-confidence, and day-to-day life.

The conversation tackles the realities of weight loss medication, from managing side effects to addressing criticism, and why Michael believes lifestyle changes are just as important as any medical intervention. With honesty and detail, he explains the psychological shifts, the importance of staying hydrated, and the mindset that helped him keep going.

This is more than a weight loss story; it’s proof that with the right tools, support, and determination, lasting change is possible.

Key Takeaways:

• Michael lost six stone in a year by combining Mounjaro with healthy lifestyle changes.
• His journey began with dietary improvements before starting Mounjaro.
• Weight loss brought huge psychological benefits, boosting his social confidence.
• Staying hydrated and maintaining good nutrition were key to sustaining results.
• Lifestyle change is essential alongside any medical weight loss approach.

🎯 Sponsored by Man v Fat

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