Most people quit their fat loss journey right before things finally start working. In this episode, I break down the biggest reasons why people give up, from plateaus, scale obsession, and boredom to all-or-nothing thinking—and what actually happens if you stick it out long enough for fat loss to “click.” I’ll share personal experiences, client lessons, and practical strategies so you can stay consistent and finally see results that last.

If you’ve ever felt like giving up because fat loss feels too slow or too hard, this episode will help you understand why and give you the tools to push through.

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Timestamps:
00:39 Intro – Why Most Quit Fat Loss Too Early
01:33 The Struggles Everyone Faces at the Start
03:25 The Biggest Reasons People Give Up
12:40 What Happens When Fat Loss Finally Clicks
15:20 How to Push Through Plateaus & Stay Consistent
18:35 Final Thoughts & 1:1 Online Fitness Coaching

In this episode, I’m answering 15 of your most asked questions on fat loss, fitness, nutrition, and lifestyle. From the biggest fat loss mistakes and breaking through plateaus, to whether fad diets like keto or intermittent fasting really work, I cover it all. I also mix in some fun personal questions—like my go-to cuisine, surprising foods I’ve tried while travelling, and even the TV shows I can rewatch endlessly.

If you’ve ever wondered about cardio for fat loss, supplements like creatine, gym machines vs free weights, or how to stay consistent when motivation drops, this Q&A has you covered.

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Timestamps:
00:31 Support a Small Fitness Business
01:29 Biggest Fat Loss Mistakes
03:38 Do Supplements Like Creatine Really Work?
06:15 Cuisine I’d Eat Forever
07:28 Breaking Through Fat Loss Plateaus
09:38 TV Shows I Can Rewatch Endlessly
11:57 Gym Machines vs Free Weights
13:22 Surprising Foods I’ve Tried Travelling
14:15 Underrated Exercises Most People Miss
15:39 Dream Dinner With Three People
19:09 Best Cardio for Fat Loss
20:35 Do Meal Timing and Late Night Eating Matter?
22:01 A Non-Fitness Hobby That Might Surprise You
24:00 My Take on Fad Diets (Keto, Carnivore, Intermittent Fasting)
24:53 Staying Consistent When Life Gets Busy
25:55 Is Intuitive Eating Realistic for Long-Term Fat Loss?
28:14 Closing Thoughts

In this episode, I answer the 10 most common questions about muscle growth so you can finally stop second-guessing your training. From how often you need to work out, to whether soreness matters, to if you can grow muscle on 6 hours of sleep, I break it all down in a simple and practical way. Whether you’re a beginner or experienced lifter, this Q&A will give you the clarity and confidence to build muscle effectively.

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Timestamps:
01:15 Introduction – Why muscle growth basics matter
04:15 How do I know if I’m doing enough to actually build muscle?
05:53 What’s more important: pushing hard or being consistent?
09:36 Do I need to train 5–6 days per week to grow?
13:02 Is progressive overload just adding weight every time?
14:45 I’ve been lifting but don’t look different — what’s wrong?
18:27 How do I know when to switch up my routine?
20:41 Do rest days slow down muscle growth?
22:08 Can I still build muscle with only 6 hours of sleep?
24:11 Do I need fancy machines, or are dumbbells enough?
26:20 Can I build muscle while losing fat?
27:45 Final thoughts & key takeaways

Turning 30 has me reflecting on the last three decades and the biggest lessons I’ve learned along the way. In this special episode, I share 18 lessons from 30 years of life, spanning fitness, mindset, and personal growth. From my early injuries in South London gyms, to living in Japan, Vermont, and Texas, to mistakes I made with overtraining, calorie tracking, and balance, I cover the insights that shaped me as a coach and as a person. Whether you’re here for fitness takeaways or life perspective, these lessons will help you avoid the mistakes I made and give you clarity on how to move forward with confidence.

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Timestamps:
00:16 Introduction – Why turning 30 inspired this episode
01:51 Why Growing Older Truly Feels Like a Blessing
04:52 Physio over doctors: the injury lesson I learned the hard way
06:13 Vermont exchange year – balance beats extremes
07:53 Why saying no to tempura in Tokyo wasn’t freedom
09:48 A solid foundation buys flexibility later
12:01 Trusting your gut in training (hamstring tear story)
13:57 There’s always something you can do (training on crutches)
15:35 Train hard, not reckless – my obsessive 2019 phase
17:14 Chase strength, not “perfect” – beach t-shirt story
19:30 The solution is often easier than the excuse (dojo move)
21:58 Reframing exercise – from punishment to privilege
23:41 Streaks ≠ progress (Duolingo plateau story)
26:41 Why gym etiquette matters – unloading the leg press
27:57 Breaking habits by adding friction – the XBOX story
29:03 Your environment speaks a language – Montreal insight
30:57 Change the room, change the results – farm gym vs real gym
32:29 Naming the hunger – kuchisabishii and snacking
34:12 Boundaries in Morocco – why being “too polite” hurts progress
36:35 Growing older is a privilege – gratitude at 30
37:03 Closing thoughts and reflections

In this episode, I answer the 10 biggest protein questions people ask when trying to build muscle, lose fat, or improve their health. From how much protein you really need, to whether shakes are necessary, when to eat it, plant vs animal proteins, and even the cheapest ways to hit your protein goals. Everything is covered here!

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Timestamps:
00:12 Thoughts on a Protein Q&A
01:42 How Much Protein Do You Need Daily?
04:02 Do You Really Need Protein Shakes?
06:08 Can You Eat Too Much Protein?
08:36 Best Time of Day to Eat Protein
09:55 Plant Protein vs Animal Protein
11:46 Best High-Protein Snacks for Busy People
13:46 Protein Timing Around Workouts
15:09 Do You Need Protein Before Bed?
16:17 Cheapest Ways to Hit Protein Goals
17:19 How to Know If You’re Eating Enough
19:16 Final Thoughts and Takeaways

In this solo episode, I share my personal experience with American food culture as a European who studied, travelled, and lived in the USA—especially the unexpected digestive chaos I faced during my 10-week stay in Texas. From shocking portion sizes and hyper-sweetened cereals to a complete shift in walkability and environment, I break down how these differences impacted my body, my fat gain, and my overall health—even while staying active and eating relatively balanced. I also reflect on how New England felt completely different, and why so many Americans are unknowingly fighting an uphill battle with their food environment. If you’ve ever felt confused or frustrated by your own digestion, portion control, or progress… this one might hit close to home.

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Timestamps:
00:15 Why I’m sharing this story and what it’s really about
02:04 My background as a European living and travelling in the US
05:39 Burger King in NYC and portion-size shock
06:55 Cookie Crisp in the US vs UK—why it was inedible
08:08 Bulking in Boston and massive Chinese takeout portions
09:47 The Texas experience: digestive chaos from day one
12:08 Why it lasted all 10 weeks and what happened when I flew back
14:16 Vermont: why I lost weight despite partying and smoking
15:00 Texas: why I gained weight despite working out consistently
16:20 I’m not saying American food is bad—just very different
17:07 Questions I still wonder about (cereal sweetness, portion norms)
21:35 Final thoughts for Americans frustrated with their health
22:10 My free 14-day fat loss Kickstarter and how it helps

In this solo Q&A episode, I unpack the key differences between eating for performance and eating for fat loss, and whether cheat meals help or hurt your progress. I dive into underrated gym tips, how to stay active while travelling without ruining the trip, and why intuitive eating might not be the best choice for fat loss. You’ll hear my thoughts on training when tired, whether meal prep is actually essential, and how I approach programming workouts for busy people. I also share a small habit that unexpectedly improved my life, a travel experience that totally caught me off guard, and what three possessions I’d keep if I could only choose a few.

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Timestamps:
00:57 What’s the difference between eating for performance vs eating for fat loss?
04:31 Are cheat meals helpful or harmful for fat loss?
07:34 What’s one small habit that’s improved my life far more than I expected?
09:46 Should you train when you’re feeling tired or under the weather?
11:43 What’s the most underrated piece of advice for gym progress?
13:03 What’s a simple pleasure I think everyone should try at least once?
14:18 Is meal prep as essential as people make it seem?
16:04 How do I program workouts for someone with a super busy schedule?
17:44 What’s something I used to believe about life that I completely changed my mind on?
20:17 How do I know when to increase weight or reps in the gym?
22:43 What do I think about intuitive eating for people with fat loss goals?
25:16 If I could only keep three possessions, what would they be and why?
26:08 How much protein is too much? Can you actually overdo it?
27:05 What’s a travel experience that caught me completely off guard—for better or worse?
28:55 How can you stay active on holiday without ruining the trip?
30:25 Wrapping up this health and fitness episode

In this solo Q&A episode, I’m answering your questions about the biggest fitness misconceptions, including why people obsess over the “perfect workout split” when it rarely matters, and how to know if you’re actually eating enough protein. I’ll share a funny, awkward story from my early gym days, my honest take on cardio for fat loss, and a recent mistake I made that taught me a valuable lesson. You’ll also hear my thoughts on breaking strength plateaus, whether supplements are truly worth it, and how random habits from Japan and Portugal still shape my daily routine. To wrap up, I’ll discuss how to bounce back after an injury, why “eating healthy” doesn’t automatically mean fat loss, and how to handle social pressure when no one else around you cares about fitness.

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'The Ultimate Guide to Tracking Calories' YouTube Video
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Timestamps:
00:27 What’s the simplest way to know if you’re eating enough protein?
02:08 Why are people so obsessed with finding “the best workout split” when it rarely matters?
03:49 What’s a funny or awkward story from my early gym days that still makes me cringe?
05:48 How do you break through a strength plateau without overcomplicating things?
07:15 What’s my honest take on cardio for fat loss?
10:09 What’s a recent personal mistake I made that turned out to be a valuable lesson?
14:21 How can you tell if your calorie tracking is actually accurate?
15:38 What’s my view on supplements—are any of them truly worth it?
17:14 What’s a random habit from Japan or Portugal that stuck with me and still shapes my daily routine?
18:55 What’s the best approach for getting back into workouts after an injury or long break?
20:46 Why doesn’t eating ‘healthy’ automatically guarantee fat loss?
22:01 If I could go back and give my 18-year-old self one piece of life advice, what would it be?
22:50 What’s a common gym mistake that wastes people’s time?
24:26 What’s a small, everyday thing that never fails to put me in a good mood?
24:48 How do you handle social pressure when you’re trying to lose fat but everyone around you isn’t?
26:45 Check out my ultimate guide to calorie tracking video!