The dose is everything

The UK Government and NHS have a guide for nutrition, its called the EatWell Guide. It often gets a lot of criticism in the world of health and fitness, but is this criticism well placed, surely its an evidence based approach to nutrition? We explore the guide, the protein recommendations, why there fat comments seem odd - but somehow relevant, where the guide lacks context around sugar, and where...

What does mental wealth mean? We hear mental health a lot, but it's a broad term. It's like money, we don't want to just earn it, we want to be wealthy over time. I chat to Adnan Ebrahim, a mental health advocate and owner of MindLabs, a new mental health app. We explore mental wealth, where neuroplasticity starts and stops, what non-invasive daily practices can look like, what a flexible approach...

Is success as simple as personal choice? How powerful is environment? When is showing ourselves empathy appropriate, and when is it appropriate to call ourselves out on our own BS? This show is full of big questions. But we're hoping it could help you, the listener, shift your perspective and break through... Use code FOUNDER15 to get 15% off Awesome Supplements 21x award winning supplements: www....

Want an insight into the diet and training of a Le Mans 24 race car winner? Well you're in for a treat as Phil Hanson from United Autosports who is the youngest driver to win the World Championship and to win the European Le Mans Series & 24 Hours of Le Mans race joins me to talk shop. We discuss his journey into the sport, his approach and mindset, his simple approach to nutrition, what data he v...

If David can do it, surely we can all rewrite our story, however pre-determined it feels? Coming from a family of poverty, with a PTSD suffering father, to a parent dying young, to growing up in an environment where staying in poverty and never breaking out feels inevitable, to becoming Scotland’s 1st apprentice management consultant, best young consultant in the country to apprentice of the year...

Organic food is assumed to be better, but is it? What if we eat organic food and make it part of a Mediterranean approach to nutrition, is that better again? This is what recent research looked to uncover and the role of pesticides on our food. Thing is, to really get under the skin of any research we need to look at study design, bias, how that fits into the broader research, and the context we a...

Fatigue is complex, and there is many levels to it. You've got the initial state of being tired and worn out, then you have overwhelm and burnout, and then you have an illness state of fatigue like CFS/ME, and what many people are now seeing with Long Covid. Alex Howard suffered with CFS for many years and has now made it his life long mission to help others with fatigue, largely in a clinical set...

Part 1 went deep, let's recap on some key things and then get practical. In part 2 we discuss where to start when you don't know where to start, the importance of environmental and personal boundaries, the crux we all have with time allocation, habits that do and don't work and why, how we chalk up our behaviour and simply optimise it - never fight it, and you creating a plan of action for YOUR be...

Want this to be your best year ever? It often feels easier said than done, so let's get under the hood and make it happen. In this 2 part show Tom and I discuss the journey to executing on a year you'll be proud to look back on. In part 1 we look at the habits and routines of great people, where success leaves clues, why its important to not essentialise your problems, why much self-help advice yo...

It's 2022, are you scared, or excited? The world in many ways is still a mess, but the one thing we can control is ourselves, our state, and our future happiness. I firstly apologise for last week, the first time no show has been aired for 8 years, and then end up on a ramble outlining what you or I might need this 2022. What do you want to achieve this 2022? Are you willing to set yourself up for...

2021 - What a year! ....but hat has it taught us? It's been an interesting year to say the least, but in this annual roundup, co-host Tom looks away from the main headlines, the news, and the politics that have taken up so much of the world's attention, and instead looks to the three things he's going to be taking away from 2021 and applying to the future. He covers: 1. The most important finding...

Back pain affects up to 80% of adults in the UK, and is experienced by an estimated 2.5million people every day - but what is it? This almost seems like an odd question - pain is pain, right? Well, maybe not.... In this show Tom interviews Troy Martin: a back pain and injury rehab specialist. They talk about what pain is, how and why it occurs in the body, the mistakes we make in thinking and deal...

In this week's show, Tom brings back his coach - multiple-time champion strongwoman Jenny Todd - to talk through methods that you can use to get the most progress from your time in the gym. Often the soundbite advice that is given to those who aren't making as much progress in the gym as they'd like is to simply train harder (or at least that's what we expect it to be) but as you'll see throughout...

This week Tom interviews John Clark, a man who has been at the top in strongman, who has played high level rugby, who runs successful businesses, and who has raised over £100,000 for charity doing events ranging from a 24 hour Ski Erg to running 48 marathons in 48 days - one in each English county! This inspirational conversation covers John's impressive athletic career - the successes and the inj...

The Xmas period is one filled with great food and time spent together, but while this is supposed to be a time of year for celebration this prospect can fill many with anxiety. What if I gain weight? What if this sets me back? How can I avoid fat gain? In this show, Co-Host Tom takes us through a conversation he's having with his clients at the moment, detailing the mindset and approach you can ad...

We know people that appear selfish, they do everything for themselves, and we know people that do everything for everyone else, and get to the end of the week feeling they've done nothing for themselves. One is selfish, one is selfless, right? We disagree. Tom opens this argument talking about self-serving actions and how all our actions are actually self-serving, we just value different things an...

Alternative medicine is often at odds with science, but do alternative and holistic therapies fly in the face of evidence based practice, or is it part of the triangular approach? If there isn't science to support something, is it worthless, should we disregard it? Many people are desperate for answers for many health issues they have, just as I have been with Long Covid - of which nothing is prov...

We look up to Olympians, they are the epitome of physical feats and have the mindset to win, but how can we apply that mindset to our lives, and the lives of the youth aspiring to follow in Olympians footsteps? Amy Williams MBE joins me to talk about her lessons from Olympic success, the mindset behind achievement, how to compassionately critique yourself, the benefits of your team and how to shap...

So many corners of the internet still believe that carbs are evil - and it can feel like the arguments are valid, like there is some conspiracy against them. Carbs stimulate insulin, insulin causes fat gain, so carbs must be avoided at all cost - and as a result carbs are driving the obesity epidemic. We break down this argument, look at prominent researchers and practitioners like Zoe Harcombe an...

We all have habits we want to change, what if you could just re-wire your brain, could it be as simple as changing how your brain patterns work now, to how you want them to work? I get renowned author Adele Spraggon onto the show to discuss the brain, how our behavioural patterns work, where they have come from, and how to change them. If you want to think differently and leave old ways behind, th...

Making decisions in life is important, as adults we are constantly weighing up the pros and cons of various life moves, and in this show we give you a framework, based on some simple science, of how to make better decisions. We'll discuss the framework so you can use it, then discuss the nuance so you can know when the framework fails us, and what to do next. Here's to better decision making, and...

Self sabotage is common in the pursuit of goals, and for whatever reason most of us have experienced this at some point in our lives. Be it a fear of failure, a lack of self worth, or life being so stressful and overwhelming we get caught in bad habit loops which see us take 1 step forwards and two steps backwards. Natalie Butler, a coach to stressed women, joins me to talk about her experiencing...

We all look to be more productive and efficient, so what have we learnt about being more productive as fitness people, me as a business owner, and Tom as a remote worker, both to get more done in the day, fitting work and the things we love to do in? We also go down a happiness rabbit hole, discuss values based reflection, living with flexible rules, the science behind anchoring yourself to fixed...

In everyones lives there are crisis points, and for so many big life events like having kids, losing someone close to you, or experiencing a pandemic life is shifted into perspective and you hit an inflection point. Who am I, what am I doing, why aren't I happy, what's next, do I love him/her, why is life so hard, what does it mean to be a man/woman in todays world - these are all thoughts we face...

What is the purpose of fitness in our lives? We raise this question because we're told keeping fit is good for us, but what type of fitness, and how does that blend with our goals, such as losing weight or building muscle or just being as healthy as we can be? This podcast goes deep quickly, because it has too. The fitness industry is too quick to generalise terms such as 'fitness' and 'healthy',...