The Craving Loop: Beat Cravings When Stressed, Bored & Tired
Ep.04 - 13 min

Get in touch:
Instagram: instagram.com/prolificfitness.co
Website: prolificfitness.co

Why do cravings hit hardest when you’re tired, stressed, or bored?
Whether it’s the 3 p.m. slump at work, the drive-home “screw it” moment, or the 9 p.m. pantry raid, those urges aren’t random—they’re predictable loops driven by biology, emotion, and routine.

In this episode, Luke breaks down exactly what’s happening in your brain and body when cravings strike—and shows you how to flip the pattern with his simple RER Method: Refuel · Examine · Replace.

You’ll learn:

• Why blood-sugar dips, stress, and decision fatigue make cravings feel unstoppable
• How your environment and evening rhythm trigger autopilot snacking
• The 3-question checkpoint that instantly tells you if it’s hunger, habit, or headspace
• How to keep the reward without the regret

By the end, you’ll have a plan to stop fighting your cravings and start outsmarting them - no guilt, no restriction, just rhythm and awareness.

At Prolific Fitness, we engineer life-changing body transformations - one tiny win at a time.

(Educational content only; not medical advice.)

Break Downward Spirals: The C A T C H Method for Instant Momentum
Ep.03 - 25 min

Get in touch:

• Instagram: instagram.com/prolificfitness.co
• Website: prolificfitness.co

Bad weeks snowball fast. Luke breaks down the mechanics of negative spirals, runs a personal audit you can do in real-time, and unveils the C A T C H framework that turns “I blew it” into “I bounce back”.

⏱️ Timestamps
00:00 | Hook & mission – why spirals make or break results
00:48 | Downward vs upward spirals explained
02:14 | Client shout-out (Jared’s 10 kg win)
03:05 | Spiral mechanics: trigger → state → mood → decision
06:49 | Identity labels: how “I’m a stress-eater” locks the loop
10:17 | Self-audit: body/mind, habit, environment cues
13:12 | C A T C H framework intro
16:08 | Tiny wins, celebrate them, hook identity
21:56 | Set realistic bars (80 % rule) to keep winning
24:39 | Full recap, listener challenge, next-ep tease & outro

At Prolific Fitness, we engineer life-changing body transformations - one tiny win at a time.

(Educational content only; not medical advice.)

The All-or-Nothing Trap: Building a Nutrition Tool-Belt for Chaos-Proof Eating
EP 2 of The Change Room – 36 min

All-or-nothing dieting works… until life isn’t perfect. Luke unpacks why “100% or zero” torpedoes progress, how his own post-show rebound nearly wrecked him, and lays out a three-tier nutrition tool-belt that keeps fat-loss humming- even on hospital weeks, travel days, or chaos mode.

⏱️ Timestamps

• 00:00 Hook & show mission
• 01:00 Real-life “perfect-until-vacation” fails
• 02:05 Client hospital-week meltdown
• 03:15 Luke’s 5-month post-show binge
• 04:30 Why all-or-nothing thinking backfires
• 05:20 3-tier “routine / busy / chaos” nutrition model
• 06:20 Core rule: high-protein, high-veg, low-cal-density
• 08:45 Tier 1 tools – meal-prep & meal kits
• 11:55 Tier 2 tools – tracking, hand portions, 80/20, etc.
• 19:00 Tier 3 tools – supermarket combos, shakes, calorie banking
• 26:25 Behaviour fixes: if-then plans, environment design, self-compassion
• 30:55 Chaos-proof 5-point checklist
• 33:05 Listener challenge, next-ep tease, outro

🛠️ Key Resources
Reach out to us on Instagram @prolificfitness.co and we can send you any of the mentioned resources:
• Link to instructions for hand-portion approach
• Eating Out - New Zealand Restaurant Guide
• Calorie Density Guide

At Prolific Fitness, we engineer life-changing body transformations—no perfection required.

(This show is for education only; seek professional advice before starting any nutrition plan.)

Crash-diets slash more than fat - they gut your hard-earned muscle and send your metabolism into hibernation. In this punchy opener, Luke tears up the crash-diet rulebook and dishes five evidence-backed fixes that let you drop fat without sacrificing the engine that keeps kilojoules burning round the clock.

What’s inside:

• Why muscle is metabolic gold (and how crash cuts pawn it off)
• Five levers to keep the fire lit - measured deficit, heavy lifts, protein priority, a creatine edge, and proper recovery

Screenshot the episode, tag @ProlificFitness.co, and Luke will DM you advice on getting your calories, macros and pace of weight loss correct so you can set a measured target this week.

At Prolific Fitness we’re on a mission to engineer life-changing body transformations. No fluff, no starvation - just stronger, fitter Kiwis keeping their engines roaring.