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In Shape Radio
Not another fitness podcast full of fluff and no practical advice. Audio delivered by an evidence-based nutritionist and exercise scientist with 8 years of coaching experience to help you get healthier, leaner, stronger and fitter.
Episodes
116 episodes
The Tough Mudder Verdict
Ever looked at a Tough Mudder event and thought...that looks fun!Yeah, same.And yesterday, I finally got around to doing one with some of my clients.A short and sweet episode today to give you my verdict!Instagram: <...
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Why I Ditched My Dream of Working In Professional Football Science
One of the most significant sliding door moments in my career (and life!) came when I started teaching legs, bums and tums at a Fit4Less gym.With my home town team, Nottingham Forest, currently on the edge of European glory, I decided to...
99% Of Flexible Dieting Advice Misses This VITAL Step
Online flexible dieting advice for fat loss sounds logical and appealing.Factor in the food and drinks you most enjoy whilst burning fat.Use 20% of your calories for beer or chocolate.Calorie bank 200 calories for a wine an...
If You're Losing Weight Quickly For Summer...You Must Not Skip This Step!
The spring months between Easter and Summer often bring about some of the most motivated fat loss phases.Whether thats a knee-jerk crash diet or a well structured rapid fat loss phase, it is imperative you reverse yourself out of the die...
1000mg+ Of Caffeine Per Day Was Worsening Anxiety
Towards the end of 2025, I was experiencing much higher levels of anxiety than normal.After a doing bit of an audit on habits and routines during December, I realised my caffeine intake had crept up a lot since moving to Greece!So...
The Science Behind The Pleasure Of Chocolate
Happy Easter weekend! It's not just kids who enjoy chocolate at Easter, let's be honest.But is the pleasure we get from chocolate all in the mind?Or is there a physiological component to it?Is the pleasure respo...
Stretching Before The Gym Is Making You Weaker: How To Warm Up Like a Pro
How you warm up for a weight training session matters.It impacts your performance, focus and reduces your risk of injuries. But what exactly contributes to an effective warm up before weight training?In this episode, I...
Weight Training vs Cardio: Which Gets My Vote for Physique, Health and Longevity?
Over the last 12 months, I've started running more.One of my 2026 goals is to run a weekly 5km (crazy that I'm already 10/52 into this!)...This has sparked questions from friends and clients - am I converting to a runner rather th...
Approaching Fat Loss When Life Gets Busy
Fat loss is hard at the best of times. But combine it with today's busyness and it can sometimes feel like an uphill battle.After 10 years of full time transformation coaching, I know its possible to get in shape whilst living a crazy li...
Disappointment Is Coming Either Way - Which Do You Choose?
Ahh mid February! A time where January motivation for making positive life changes has dropped off a cliff, and winter vibes are still a thing.So its a common time of year for weekend cravings for hedonic pleasures from booze and food st...
Don't Listen To Eddie Abbew...You NEED More Fibre In Your Diet
Have you been unlucky enough to stumble across an Instagram account of somebody chewing a rib eye steak, thinking they're alpha male, shouting about fruit and veg being bad for you?Well if so, in today's episode, I break down why cutting...
Finding Your Why With Hannah Iwanejko
It's not uncommon for my clients to go on journeys which inspire me.Hannah Iwanejko is certainly one of those people, as much as she hates the praise. In this episode, Hannah shares her story, which very sadly involves having...
Staying Dry After Dry January: Practical Tips and Reframes For Cutting Back On Alcohol
That was one of the fastest Januarys I've ever experienced?!But now the first month of the year is over, you may have just finished your dry January challenge with staying sober.But perhaps you are enjoying the benefits and want t...
After 18 Months Without a Wearable Health Tracker...I Brought A Whoop Band
Wearable health trackers are becoming more and more common.After 18 months without, I decided to get a Whoop back in December.And here is my review, along with reasons why I decided to get one, and how I'm using feedback it gives ...
#102 Why Are We Hungrier & Weaker After The Festive Break?
After the first 2 weeks of coaching, I would say feeding back on why hunger is higher and strength is lower has been in the top 3 most common pieces of feedback I've been giving.Expect to learn the physiological and psychological reasons...
A Practical Tool For Better Consistency With New Habits in 2026
Its that time of year where it can be easy to fill a to do list with things you want to achieve or do.But we only have so many hours in a day, and in the modern world, we already have too much competing for our time and energy.In ...
For Episode 100, I Took My 18 Year Old Self For A Beer, Gym Session, and A Meal
To celebrate 100 episodes of In Shape Radio, I thought I'd combine some fitness and personal reflections with a new idea!In this episode, I took my 18 year old self for a beer, a gym session and a meal.Over a beer, I explain 5 thi...
Why You Feel Ten Times Fatter After Three Days Of Christmas...And How To Change It
On the sixth day of Christmas my body gave to me...a massive swollen belly.After days of festive fun, food and drinks, it's normal to feel like your body has completely changed both on the inside and outside.Thankfully, it's tempo...
12 Powerful Quotes, Tools and Teachings I Noted In 2025
I did a version of this episode at the end of 2024, and it is my most downloaded episode ever!So I couldn't not do another episode for 2025.In this episode I go through 12 of the best notes I made from listening to other podcasts ...
Bin It, Bring It, Begin It: Personal Reflections For 2026
As the year end pops it's head over the horizon, it's time for some yearly reflections and goal setting sessions.Whilst bullet pointing some thoughts on a digital detox on holiday, I came up with a simple framework for reflecting:...
My Dropped Mince Pie Avoidance Strategy: December 2025 Nutrition Game Plan
Last December, I was transparent about the fact I let things go a little too much.Too little movement and too many calories lead to me feeling and looking far from my best back in January.After working hard to get back to my overa...
A Black Friday Purchase Basket for A Better 2026
Black Friday sales often result in buying sh*t we don't really need, or even end up using.I can also a time when people buy things in prep for making positive life changes 2026.But rather than buying a third air fryer or slick new...
The Quality vs Quantity of Life: Moments When I Don't Care About Healthy Habits
I think the longevity content can sometimes go too far.I do fully believe it's important to choose your moments wisely to indulge in excess and unhealthy behaviours, to ensure you are able to fulfil a mostly healthy life. Esp...
Important Lessons From a Bride About Wedding Weight Loss With Alice Rowell
Getting in shape for a wedding has to be one of the most common reasons prompting people sto lose fat. But unfortunately it is often done with no focus on what comes next..In this episode, I speak to Alice Rowell, one of my long-term cli...
Why Only Focusing On Fat Loss Is Like Doing Laps of The M25
As a coach, its such a shame when people only see exercise as a tool to lose fat.Because then the autumn and winter come around, the desired to lift, run or even just walk disappear, which leads people to being stuck in the same cycle ye...