Ad's Fitness Podcast

Apply for coaching here In this episode, I open up about falling out of routine—and getting back on track. I dive into the ADHD traps that derail structure, why routines fail, and how the 30-day rule helped me reset. If you’re feeling overwhelmed, stuck, or craving change, this one’s your gentle restart.

Apply for 1-1 coaching here Studiessss: weight regain: https://pubmed.ncbi.nlm.nih.gov/40186344/ mortality: https://pubmed.ncbi.nlm.nih.gov/24438729/ Losing fat doesn’t guarantee better health. In this episode, I break down why fitness is about habits, not hacks — and how people with higher body fat but healthier lifestyles can outlive leaner, unfit individuals. Backed by real client stories and s...

Apply for coaching ⁠here⁠ Or drop us a messageon ⁠instagram⁠ <3 A tough-love episode breaking down the mindset shifts and practical steps you actually need. From ditching excuses to eating smarter and training consistently, we’re cutting through the noise and showing you what works - without misery, obsession, or wasting time. Or trading off your goals.

Apply for coaching here Message me on instagram RESULTS for help with where your calories and macros should be. Plateaued in strength or muscle gains? This episode breaks down why progress slows, and how to fix it: adjust stress, volume, intensity, nutrition, and recovery.

Apply for 1-1 coaching here In this episode, we dive into the psychology behind excuses - why you may defend poor choices, blame others, and sabotage our own progress. From cognitive dissonance to in-group bias, I talk about how these mental traps show up in dieting, training, and mindset - and how to break the cycle to take real ownership.

Apply for 1-1 coaching here . And you can message me on instagram 'RESULTS' if you want help finding your specific calorie target. In this episode, I dive into the often-overlooked challenge of  maintaining fat loss , not just achieving it. I break down why long-term habits matter more than short-term results, the psychology behind weight regain, and 10 key tips to help you stay lean for l...

Apply for 1-1 coaching here Busting common fitness and nutrition myths—from sweeteners and processed food to gym volume, soreness, fasted cardio, and training frequency. Clear, evidence-based takes to help you train smarter, eat better, and stop falling for bad/fake science.

Apply for coaching here Why settling for “normal” is keeping most people stuck. In this episode, I share my F*ck Average method to raise your standards, set boundaries, and build a life that actually makes you proud and satisfied.

Apply for 1-1 coaching here Why do we sabotage progress just as things start to go well? In this episode, I unpack self-sabotage—how it shows up, why we do it, and how to break the cycle so you can finally move forward in your fitness, mindset, and life.

Apply for 1-1 coaching here Want to drop belly fat fast? This episode covers everything: calorie deficit, high-protein eating, smart training, daily movement, supplements, sleep, and mindset. No fluff — just a clear, aggressive strategy to get leaner quicker. Ready to push? Let’s go.

Apply for coaching here Struggling with body goals, binge cycles, overtraining, distractions, or gym anxiety? This episode breaks down 5 common challenges gay men face in fitness — and offers clear, mindset-first solutions to help you train smarter, feel stronger, and build a body that supports  your  life, not someone else’s ideal.

Apply for coaching here Message me 3:1 on instagram if you want to know more about that method! A tough-love episode breaking down the mindset shifts and practical steps you actually need. From ditching excuses to eating smarter and training consistently, we’re cutting through the noise and showing you what works - without misery, obsession, or wasting time. Or trading off your goals.

Click here for more info on my coaching Your beliefs about food change how your body responds to it. In this episode, I break down five powerful psychology studies showing how mindset—not just macros—shapes hunger, satisfaction, and self-control. If dieting feels like a battle, this is the mindset shift you need..

Click here for my maintenance calculator Click here for more info on my coaching In this episode, we break down everything you need to build muscle effectively — from eating above maintenance with the right macros, to training with intensity and recovering smart. Learn practical nutrition tips, training structure, supplements to consider, and why rest is essential. No fluff, just real strategies f...

Apply for coaching here Burning fat doesn’t mean losing fat. In this episode, we break down the myth, debunk keto and fasting hype, and explain what really drives fat loss: a consistent calorie deficit. Skip the fads—get the facts. Want real results? Hit the link for 1-1 coaching.

Apply for 1-1 coaching here More info on my coaching here Most people are coping, not thriving - and many gay men are stuck chasing ideals that leave them drained. This episode explores breaking out of “average,” raising your standards, and setting boundaries so you can build a life that’s intentional

Is stress really stopping you from losing weight? In this episode, I talk about cortisol, fat gain, and the science behind stress. From hormone responses to cravings and sleep, I explain what  actually  happens in your body - and how to stop blaming stress for stalled progress.

Apply for 1-1 coaching here Dating is hard. I know personally and I know from what my clients are going through. In this episode, I dive into attachment styles - anxious, avoidant, and secure. And how to break toxic cycles for healthier, more fulfilling relationships.

Apply for a spot on my 1-1 coaching team here Ever stepped on the scales and wondered why your weight changed overnight? In this episode, I break down the science behind weight fluctuations - covering water retention, glycogen storage, digestion etc. And is walking really better than running for fat loss??

Apply here for 1-1 coaching Are Wegovy, Mounjaro, and Ozempic the magic fix for weight loss? How accurate are fitness trackers for calorie burn? why do we binge eat? How to fit the gym into a busy life and build habits that actually stick.

Apply for 1-1 coaching here FebUary – The Month of Self-Care February is for self-care: engaging in community events, setting boundaries, and digital detoxes. Discover strategies to protect your energy and focus this month 👊🏻

Apply for coaching here Evidence-based supplementation for gym goers. I cover: - creatine - caffeine - beta alanine - glutamine - citruline - electrolytes - collagen - magnesium

Apply for 1-1 coaching here Regaining weight can feel like a setback, but is it really? We’ll unpack the mental struggle, why weight fluctuations aren’t always fat gain (think water retention, glycogen, digestion, and stress), and what to do about it. Plus, why embracing these changes is key to sustainable progress.

Click here to apply for 1-1 coaching Click here for a tailored meal plan and training programme If you struggle to put on weight, listen to this x

Apply for 1-1 coaching here Failure, rejection, or feeling hopeless – we’ve all been there. In this podcast, I share a proven method to help you get back on track and ensure that one moment doesn’t need to define your future (whether it’s life or fitness or work)