Russell Byham's Podcast

This week we crack open the hormone code behind your fat loss struggles. From insulin and cortisol to testosterone and growth hormone — learn how food, stress, and sleep impact your transformation. I’ll share how to manage blood sugar, reduce belly fat, and fuel your body for better performance and recovery — all through smarter nutrition and lifestyle choices.

In this episode, we dive into one of the most misunderstood aspects of nutrition — what to eat before and after your workout. Learn how to fuel up to maximise fat loss, protect muscle, and recover like a pro. We explore fasted training, nutrient timing, and the best foods to energise your workouts and speed up recovery.

In this episode, we dive deep into why your gut is the key to fat loss, performance, and cravings. You’ll learn how to spot poor digestion, reduce bloating, and whether probiotic supplements are actually worth the hype. Short, actionable, and essential listening for anyone trying to eat better and feel great.

Burn Fat Without Dieting – Metabolism, Sleep & Stress In this episode, we break down the 3 biggest fat loss levers outside the kitchen: • Protein intake • Strength training & daily movement • Sleep & stress management You’ll learn how to boost your metabolism, stay full, and reduce cravings — without strict dieting. We also bust common myths like: “Do I need to eat every 3 hours?” “Can...

In Episode 6 of the MiBootcamp Transformation Series, we dive into one of the most important topics of your journey: how to track real progress —beyond the number on the scale. We cover: •The truth about body recomposition •Why measurements and photos beat the scale •What to do when progress stalls •When and how to adjust your calories or training Plus, I answer real client questions on strength t...

In this Episode , we break down how to make meal prep simple, efficient, and sustainable — even with a busy schedule. Learn the core structure, batch cooking hacks, and how to avoid food fatigue while staying on track with your goals.

In this Episode, we break down how to use carbohydrates strategically to boost energy, improve recovery, and enhance performance. Learn the best carb sources, timing around workouts, and how to adjust based on your goals.”

In this Episode , we break down why fat isn’t the enemy — it’s essential for hormones, energy, and fat loss. Learn which fats to eat, which to avoid, and how to use them to fuel performance on a low-carb or animal-based diet. We also answer key questions like: •Does eating fat make you fat? •What’s the best fat to cook with? •Can you eat too much fat?

Are You Eating Enough Protein?” Description: This Episode is all about protein—how much you need, where to get it, and how to make sure you’re hitting your targets without relying on shakes or guessing your way through meals. We answer real questions from members, including: •Can I hit my protein target without red meat? •Do I really need protein shakes? •Is too much protein bad for me?

“Understanding Your Macros for Fat Loss and Energy” Episode 1  “In this episode, we break down how to balance protein, fats, and carbohydrates for better fat loss, energy, and strength. Simple tips you can apply today to start seeing results.”