In Shape Radio

In this episode, I follow on from last week and discuss my cholesterol results in more detail, along with some small changes I am making to my day-to-day nutrition to support better retest results in a few months time. Please note, this episode is not intended for medical advise. Please consult with a medical professional regarding anything relating to blood tests and cholesterol levels. Here are...

This week I went for a full health MOT to look at various aspects of health, including a lot of blood work. With the recent rise of carnivore diet followers coming out with sky high cholesterol and triglyceride levels and gradually making a shift towards a more balanced nutrition approach, I decided to get tested. I share the results of living in line with my messaging around nutrition for the las...

In this episode I discuss some of the most common factors I consider, when coaching women through body transformation or performance based goals. The information provided is based on a mix of evidence based information, as well as what I have seen to work in practice when coaching my clients. If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and...

We're approaching the time of year where many people start new things. It could be the gym, running, hobbies or any other life persuits. Often people are held back by the idea of being sh*t at something out of fear of what others might say or think. In this episode I give some examples of things I have been bad at initially, but with practice have improved over time. I also share some practic...

I firmly believe making October the new January helps people really succeed with making changes to their body, health and fitness. From laying the foundations to going into the festive season a few kilos lighter, and more! In this episode, I give my thoughts on why I take this stance, along with some practical things that you can start doing now to make achieving your 2025 fitness goals much more...

As the seasons change and the days get shorter, getting less sunlight can impact our mood, but also our sleep. Which means in winter, implementing a few tactics and controlling your environment to support your sleep can go a long way to improve quality and/or the quantity of sleep you get. Don't worry, I'm not going to preach a lengthy 2 hour sleep routine and make it seem impossible. Ev...

"I'll start again Monday" I'm sure we've all said it after a Thursday or Friday doesn't go to plan on a diet. We fall into a weekend of f**k it mode and prepare to hit the magical reset button come Monday morning. But does this logic really make sense? I hope this episode gets you thinking differently the next time your diet doesn't go to plan on one day. If you&...

Do you roll straight out of bed and reach for the espresso button or kettle switch? Are you someone who has been in the habit of coffee before life and never thought to try anything different? Could delaying that first caffeine hit a little actually result in better energy and mental performance through the morning, as well as support your sleep later that day? Let's find out!

As we age, muscle loss through sarcopenia has the ability to increase risk of falls and hip fractures, as well as decrease quality of life due to poor mobility. Thankfully, we can stop or at least massively slow that down. In this episode I talk about the benefits of starting lifting weights now, no matter your age, as well as some changes to the podcast, including a new weekly feature. If you&apo...

You're on a roll with your diet, dropping fat and feeling great, before the dreaded C-19 strikes and brings you down. In this episode I share my thoughts around what to do with your deficit, whether to exercise or not, and disucss whether your body actually needs lots more calories. This not medical advice and is simply what I am doing to adjust my nutrition and exercise. If you'd like t...

I recently read a research article that really hit something home about motivation and goal setting. Should you focus more on what you don't want, rather than what you do want? Is relying on motivation hindering your progress? Let's find out. If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to li...

Knowing when to back off training, fat loss, working late and just generally going for it in life can be tough. In this episode I talk through my thoughts around how and when to deload from training in the gym and using diet breaks to recharge the batteries and get ready for another big push forwards. If you'd like to learn more about coaching with me to help you live a healthier, happier, fi...

In this episode I connect some interesting dots between two very different experiences of moving to a new country alone. One went very well and one went...not so well. This episode is my reflections on my experiences to help you bounce back from things that don't go so well by learning from them and doing something different next time, and understand which human needs you should aim to meet w...

August is here! The month of summer where social occasions are more frequent and days are longer. A fantastic time for connecting with friends and family and getting some well deserved R&R. Yet, many people find it a challenging time when in the middle of a body, health or fitness pursuit. In this episode I go over some mindset reframing and practical nutrition tips to help you enjoy summer, w...

It was Glastonbury festival last weekend. 6 days straight of getting drunk, dancing and surviving on very little sleep. Needless to say the week after is a battle. However this year I needed to get back to my best as quick as possible, and here are a few of the things I did to speed up my recovery. 

It's summer season. The Euros are on, the BBQs are firing up and perhaps you've got weddings, festivals and holidays to attend. Often a time of year when alcohol intake increases. Here are some of the truths and considerations within the context of getting in shape. Of course, from a health perspective there are different considerations, but this is for those of you who do enjoy a few dr...

In this episode I discuss some of the strategies used to help my client Jonno lose 13kg and get in cover model shape whilst factoring in multiple holidays and Christmas. I also discuss some of the shifts we've seen in the recent fitness space. Enjoy! If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life: Instagram: https:/...

Protein, protein and...protein. A word that is plastered all over the supermarkets, and often at a cost. In this episode I highlight some things to watch out for when doing your food shop that will hopefully help you spot the clever marketing and save some money. I discuss how much protein you need daily and on a micro level, what is optimal per meal for maximal muscle 

In this episode I open up about times when life was very different. I went for coffee with a friend recently, and they asked me some questions about me journey and it triggered some ideas for a podcast episode. I discuss some of the key ingredients that allowed me to go from being arrested and being placed on a 9 month probation order, to graduating as an MSc and going back to lecture at Nottingha...

Steps, lifting weights, cardio, yoga or playing sports - ever wondered which is actually the best for fat loss? In this episode I discuss the pros and cons of each different modality, along with my recommendation for structuring your weekly exercise routine for optimal results. If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape l...

Ever wondered what the real evidence is about the carnivore diet and vegan diet relative to health and body composition? In this episode I explore some evidence about different groups of people from all over the world, along with a pretty incredible study about the twinkie diet. If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape...

Feeling a bit lost as to whether you should be focused on bulking or cutting? Unsure as to whether losing fat will hinder your muscle gains? I uncover some misconceptions in this area and hopefully give you some clarity on what you should be focusing on. If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life: Instagram: https://...

It's a hot topic at the minute. Eddie Abbew's content. I've been doing some passionate reaction videos in response to some of his messaging, and here's why. If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life: Instagram: https://www.instagram.com/inshapewithryan/ Email: ryan@inshapenutrition.co.uk

Ever feel like you struggle to make progress with goals in life because you're being pulled in 10 different directions? You want to get in shape and save money, yet you find yourself eating indulgent food at expensive restaurants every weekend n fear of missing out on social connection? I used to struggle with this too. Until October 2024 when I started using a system that has totally changed...

Most people don't have a fat loss problem, they have a maintenance problem. The modern world makes maintaining a healthy body composition challenging. In this two part series, I explain the main reasons why people struggle and how to fix it. Part 1 covers lifestyle, mindset and habit reasons why people struggle to maintain weight loss. Part 2 covers some physiological adaptations we should co...