The Business Athlete Show

📩 Connect with Adrian: Instagram at @adrian_mclifestylefitness Apply for 1:1 coaching

In this episode, Adrian breaks down the McLifestyle 5 to Thrive , a simple but powerful daily framework designed to help high-performing men thrive physically, mentally, and emotionally in 2026 and beyond. Adrian explains why habits matter more than motivation or willpower. “You do not rise to the level of your goals; you fall to the level of your systems,” and the 5 to Thrive is that system. Adri...

🎧 Episode Summary In this episode, Adrian sits down with world-class coach, educator, and writer Andrew Coates , host of the Lift Free & Diet Hard Podcast with over 400 episodes and more than 23,000 hours on the gym floor. Together, they break down what smart strength training actually looks like for men in their 30s, 40s, 50s and beyond — and why building muscle is one of the most powerful t...

Dr Michael Ormsbee—nutrition scientist, researcher, and performance coach—joins Adrian McDonnell to break down how to fuel for fat loss and performance at the same time. From endurance training and muscle retention to focus, sleep, and gut health, this conversation gives you the complete playbook for eating to look, feel, and perform like an athlete again. 1️⃣Nutrition for Muscle Maintenance with...

If you’re a man over 35 and you’ve noticed it’s getting harder to build muscle, recover faster, or optimise your testosterone levels — this episode is for you. I’m joined by Dr. Scott Stevenson — an author, applied exercise physiologist, and competitive bodybuilder with over two decades of coaching experience. Scott has spent more than 30 years in the trenches — blending Western exercise science a...

Injuries are one of the biggest roadblocks for professionals who train hard but want to stay consistent. In this episode, I’m joined by Lawrence Grieve — physiotherapist, bodybuilder, and evidence-based coach — to unpack the truth about pain, recovery, and how to train smarter for longevity. We break down what pain actually is, the difference between discomfort and damage, and how the biopsychosoc...

Going from 25% to 12% body fat will completely transform how you feel, perform, and how people perceive you in business and life. I'm Adrian McDonnell, and I've coached over 803 professionals across 5 continents, helping busy working men like Aidan, Johnny, and Cathal lose stubborn belly fat and keep it off. In this episode, I break down the exact 8-step system we use with our clients to a...

Most people know how to lose weight — but very few know how to keep it off. In this episode, I break down what really happens to your metabolism, hormones, and hunger when you diet — and how to transition out of a fat loss phase without regaining the weight. We dive deep into reverse dieting, diet breaks, and the exact process I use with clients to rebuild calories, recover hormones, and set the f...

Have 20+ pounds to lose and tired of the weight loss roller coaster? In this hybrid podcast/YouTube video, I break down my complete 4-Phase Metabolic Priming Method that has helped 798+ entrepreneurs and busy professionals lose weight sustainably without destroying their metabolism. 🎯 What You'll Learn: ✅ Why traditional diets (keto, IF, carnivore) wreck your metabolism ✅ The 4-phase system...

Most busy professionals don’t love the gym, but they know they need it. The key isn’t spending more time — it’s understanding what really matters for results. In this episode, I break down Dr. Eric Helms’ Muscle & Strength Training Pyramid, a framework that explains what truly drives muscle growth and fat loss. From the fundamentals of adherence and volume, to progression, exercise selection,...

Most busy professionals want to lose belly fat, build muscle, and feel more confident, but they often get lost in the noise of fad diets and conflicting advice. This episode breaks down everything you need to know about nutrition in a simple, sustainable way that actually works alongside a demanding career and family life. I start by looking at food environment and why it matters so much for long-...

In this episode, I’m joined by Dr. Martin Refalo — researcher and evidence-based coach — to break down the science of building muscle efficiently. We cover everything from the minimum effective dose for hypertrophy , to whether you should train to failure, and even how running and cardio impact your muscle growth. By the end, you’ll know exactly how to train smarter, not harder, and finally build...

In this episode, I break down exactly how I went from 87.5kg to 80.3kg in 103 days. 🔥 What You’ll Learn: ✅ How I trained to build muscle (not just burn calories) ✅ My 2,700-calorie Metabolic Priming Diet that actually kept me full ✅ How I tracked progress without becoming obsessive ✅ How I increased my calories from 2,700-3,400 without gaining weight Whether you're a busy professional, bu...

Most busy professionals believe their metabolism is “broken” or that fat loss becomes impossible after 30. But is that actually true? In this episode, I’m joined by Dr. Eric Trexler — researcher, coach, and expert in metabolic adaptation — to break down what really happens to your metabolism during fat loss, why plateaus occur, and what you can do both during and after a diet to sustain results. W...

On this episode: How Alex Programmes for His Clients Common Mistakes People Make When Training Glutes Hybrid Training – Balancing Cardio and Strength in the One Program Why People Should Track their Calories (And for How Long) The Impact Digestion has on Building Muscle Plus much more!   Show Links: Follow ⁠ Alex Bush⁠ on Instagram Follow ⁠ Adrian McDonnell ⁠ on Instagram Subscribe to ⁠ The Physiq...

In this episode, we break down five nutritional principles for getting lean — whether you’re an athlete, a busy professional, or simply looking to improve your body composition without sacrificing health. 1. Improve the Quality of the Diet to Create a Calorie Deficit — Not a Nutrient Deficit Many people cut calories and lose weight, but they also lose out on essential nutrients.  Brandon explains...

#187: On this episode: How to Stay in Shape While You Travel Why the “All or Nothing” Mentality Won’t Serve You Managing Expectations While Travelling Tips for Frequent and Infrequent Travelers Practical Ways to Train While You Travel How to Stay Consistent with Your Nutrition When on the Go Plus much more!   Show Links: Follow Andy Morgan on Instagram Checkout Andy Morgan’s Website Follow Adrian...

On this episode: Why a Periodised Approach to Nutrition is Important. Reasons Why You Should not Go Straight Into a Calorie Deficit. How to Restore Your Metabolism to a Healthy Point How Long Your Fat Loss Phase should Last Tips & Tricks to Do a Lean Bulk How to Maintain Transformation Results Long-Term Plus much more!   Show Links: Follow Brandon Da Cruz on Instagram Follow Adrian McDonnell o...

In this episode, I break down EXACTLY how I dropped 7.1kg and got to 10% body fat in just 103 days — without giving up carbs, doing endless cardio, or starving myself. ➡️ Listen to the full breakdown including: ✅ My starting weight and calories ✅ The exact training and nutrition split I used ✅ How I adjusted calories, macros, and portions ✅ The lifestyle habits that made all the difference ✅...

In this episode, I sit down with one of the OGs of evidence-based fitness: Dr. Eric Helms — pro natural bodybuilder, published researcher, author of the Muscle & Strength and Nutrition Training Pyramids, and co-founder of 3DMJ. Whether you're a coach, business professional, or just someone who wants to train smarter and eat with purpose, this episode covers everything from time-efficient t...

Visceral fat is the most dangerous fat in your body. It wraps around your organs, increases your risk of heart disease, diabetes, and early death — and most men over 30 don’t even know they have it. The good news? It’s highly responsive to a structured strategy. In this episode, I’ll show you the exact 5-step system I’ve used to help hundreds of busy professionals lose visceral fat fast — without...

If you want to be in the top 5%, you need to do what 95% of people aren't doing. Methods are many. Principles are few. 1. Data Collection 2. Track Your Calories 3. Eat Mostly Single-Ingredient, Whole Foods 4. Follow a Progressive Strength Training Plan 5. Prioritise Protein + Fibre 6. Walk More 7. Add Cardio for Health (Not Just Fat Loss) 8. Optimise Meal Timing 9. Dial In Your Sleep 10. Limit Alc...

On this Episode: Frankie shares his biggest challenges prior to getting started How becoming a dad shifted his priorities and beliefs Why Frankie procrastinated about change for so long What the journey of getting photoshoot lean looked like The benefits of having a six pack Frankie didn’t realise Advice to new dads or busy men struggling to get in shape Connect with us: Follow Adrian on Instagram...

#180: On this episode: Is it ok to sleep less during the week and make up for it at the weekend? Do you have a sleep issue or a lifestyle issue? What to do if you have difficulty going to sleep or waking up in the night. Sleep tips for shift workers, peri-menopausal women and new parents. The importance of sleep for athletes and Tom’s experience working with Conor McGregor. General tips to improve...

What if I told you that three decisions - starting with a €99 gym membership - completely transformed my life. In this episode, I break down the three pivotal choices that took me from "Small Adrian" to becoming a Full Time Online-Fitness Coach and building an international business, and why some decisions can never be undone. What You'll Learn: Why being called “Small Adrian” was th...