The Last Diet Podcast: Training, Performance & Identity After 30

Think eating less is the key to losing weight? Think again. In this episode, Mike explains why overly restrictive dieting leads to hunger, binge eating and frustration—and why building structure around your eating is the real key to sustainable fat loss.

In this episode, Mike explains why chasing 100% consistency is often the reason people stay stuck. Learn how aiming for "good enough" can help you make real progress without putting your life on hold. 

This episode dives into one of the biggest frustrations in fat loss: You're exercising, eating fairly well and trying hard... so why aren't you seeing results? Mike breaks down the hidden habits that quietly sabotage progress, why most people underestimate their calorie intake, and how weekends often undo an entire week of good work. If you feel like you're doing everything right but the scales ar...

You’re not back to square one… you’re just bloated and panicking. In this episode, I break down the difference between fat gain, weight gain, bloating and scale fluctuations. We talk about why one night out, one higher-calorie day or one bad body image day doesn’t undo weeks of progress. The real danger isn’t the weight spike... it’s the spiral that comes after it. Listen if you need a calmer, mor...

In this episode, I’m joined by my client Aoife , a nurse from Cork living in Dublin, to talk about moving from extreme stop-start fitness cycles to building a routine that actually works around real life. Aoife shares how she went from intense cardio, cutting out foods, and even doing 75 Hard while working 12-hour shifts , to finding a more sustainable approach with training, nutrition, shift work...

In this client spotlight episode, I sit down with Keith to talk about his journey over the last 4 months. As a shift worker, dad of two and someone juggling a busy life, Keith found himself drifting further away from the standards, fitness and energy levels he once had. We discuss: → Why trying to "go all-in" was holding him back → How simple planning changed everything → Balancing fitness around...

Most people don't struggle because they lack discipline. They struggle because they're still trying to get fit the same way they did at 20. In this episode, I break down the 5 beliefs I see keeping former athletes and competitive lads stuck in the stop/start cycle and explain the mindset shifts that actually lead to long-term progress. If you've ever felt like you're capable of more physically but...

Most former athletes don’t struggle because they lack discipline. They struggle because the structure that once kept them fit disappeared after sport. In this episode, Mike breaks down: Why former athletes get stuck in stop/start cycles Why going all-in no longer works How standards slowly drift over time The mindset shift that helps clients finally rebuild consistency Plus real stories from forme...

After 2 days of drinking and eating out, Mike breaks down the biggest mistake former athletes make after a heavy weekend… …and the simple shift that helps you reset fast without spiralling. In this episode: how to stop “Start Again Monday” thinking why extremes after weekends backfire practical ways to rebuild momentum quickly the mindset shift that keeps standards high during summer If you’re rea...

Most former athletes don’t struggle because they lack discipline. They struggle because one bad weekend turns into: Guilt Spiraling “Start again Monday” In this episode, Mike breaks down: Why weekends sabotage consistency How to stop the all-or-nothing cycle Staying in shape without giving up your social life The mindset shift that helps former athletes finally stay consistent long-term Plus pract...

Shane Fowley joined me to chat about going from stop-start fitness to finally getting proper structure. We spoke about weekends, drinking, takeaways, and why going “all in” never really worked for him. Shane shared how small changes, better planning, and meal prep helped him stay consistent without giving up his social life. We covered how his confidence grew as he started seeing results and actua...

In this episode, Mike breaks down the 5 rules former athletes and busy professionals need to stay consistent with fitness in their 30s — without relying on motivation, extreme diets or all-or-nothing plans. If you feel like: life has become more chaotic your standards have slipped you’re constantly “starting again Monday” or fitness feels harder than it used to… …this episode will hit home. Mike c...

If you’re a former athlete who feels like you’re constantly restarting… This episode will hit home. Jim spent years stuck in the cycle: • Good few weeks • Fall off • Start again Monday He knew what to do… But long work hours, poor structure and all-or-nothing thinking kept pulling him backwards. In this episode, we break down: what finally changed how he rebuilt consistency the mindset shift that...

 Why you feel sharp, in control, and “back to yourself” by Friday… Then flat, foggy, and starting again by Monday. This isn’t a motivation issue — it’s a standards drop. In this episode, I break down the 48-hour reset that’s keeping former athletes stuck. And how to fix it without giving up your weekends. 

You didn’t lose fitness — you lost your identity. In this episode, I break down what actually happened when I lost my structure while travelling — and how it led to losing the version of myself I respected. This isn’t about motivation or willpower. It’s about structure, standards, and why high-performing men drift without them. If you feel like you’re not the man you used to be… Message me “STRUCT...

🎙️ Episode Overview In this episode, I break down the 4 things I’d fix immediately if I took over your training and nutrition today. Most people don’t need a new plan — they need to fix the gaps that are quietly holding them back. This is about simplifying everything so you can actually make progress that lasts.  What You’ll Learn  Why lack of structure (not motivation) is the real reason you feel...

🎙️ Episode Overview In this episode, we dive into Niamhs journey from feeling stuck, low energy, and overwhelmed… to building a routine that actually fits her life. What started as a goal to “lose weight for a dress” quickly turned into a complete mindset shift around food, fitness, and self-trust. What You’ll Learn Why fear of restriction (chicken, rice, and the gym) holds so many people back fro...

🎙️ Episode Overview In this episode, we dive into the real reason you feel stuck — and it’s not burnout. It’s coasting. We unpack how small daily decisions, lack of structure, and avoiding discomfort quietly lead to long-term regret. What You’ll Learn Why coasting feels invisible now but becomes obvious over time The difference between going “all-in” vs committing to real change Why regret comes f...

Fitzgeralds Physio Facebook: https://www.facebook.com/fitzgeraldphysiotherapyclinic Fitzgeralds Physio Website: https://www.fitzgeraldphysiotherapyclinic.ie/ In this episode, I’m joined by expert physio Tom Fitzgerald to break down why people trying to get back into fitness, keep getting injured, burnt out, and stay stuck in stop-start cycles. You’ll learn how to train smarter, rebuild your body p...

Coaching application through this link: https://forms.gle/1iqbWfQWvuHb3zzB8 Most people think getting older is the reason staying in shape feels harder… but that’s only a small part of the story. In this episode, we break down what’s actually changed—from busier lifestyles and lower energy to inconsistent routines—and why it’s not your metabolism holding you back. We also cover:  Why “trying harde...

Most people think they need a full reset before summer. Cut everything. Train harder. Start over (again). But that’s exactly why they keep ending up in the same place. In this episode, I break down the 4-week Dial-In Phase—the phase most people skip. This is about: Getting back into structure (not extremes) Rebuilding consistency without overhauling your life Stopping the “winging it” cycle And fi...

Struggling to stay consistent—even though you’re trying? In this episode, I break down why it’s probably not a discipline problem… It’s the approach you’ve been using. Most people are trying to follow a bodybuilder-style plan in a real life— strict meals, extra cardio, no flexibility. It works… until it doesn’t. We cover: Why motivation isn’t the issue The real reason you keep “falling off” How th...

You’re not out of shape — you’re out of awareness. In this episode, I break down why calorie tracking isn’t obsessive… it’s empowering. Most people avoid it because they’re afraid of what they’ll find — and that’s exactly why they stay stuck. We unpack the biggest myths around metabolism, “eating healthy,” and people who “get away with it.” I’ll show you how a little structure can give you control...