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Coaches. Mates. Blokes with microphones. Joe & James dig into the real stuff behind nutrition, training, and behaviour change—like why we self-sabotage, how to build habits that actually last, and what mindset work really looks like outside of Instagram quotes. No biohacking. No toxic positivity. Just honest, useful chat that helps you think, eat, move, and live better. Occasionally joined by guests. Always supervised by Fenton the dog, who does nothing but insists on being included.
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You’ve held it together all day—meetings, pickups, being “on” for everyone. But then 8:47pm hits… and suddenly, you’re back in the kitchen, eating things you don’t even want and wondering, “Why am I still doing this?” If your evenings feel like a war zone—and food keeps winning—this episode is for you. We’re breaking down what’s really happening du…
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You’ve quit drinking. You’ve smashed tough workouts. You’ve nailed big life goals. So why does your relationship with food still feel so… hard? In this episode, I’m sharing what Brazilian Jiu-Jitsu has been teaching me—10 months in and still flailing—about why progress doesn’t always look how we expect it to. I’ve trained in martial arts for over 3…
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If you’ve ever said, “I know what to do… I just don’t do it”—this one’s for you. In this episode, we dig into the invisible driver behind your choices: beliefs. Not affirmations. Not mantras. We’re talking about the deep-rooted stories you tell yourself about who you are, what you’re capable of, and why change feels so damn hard—even when you want …
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Calories are just units of energy, right? So technically, 300 calories of doughnut is the same as 300 calories of chicken breast. ... Except your body definitely doesn’t treat them the same. In this episode, we break down what a calorie actually is, why “a calorie is a calorie” isn’t the full story, and how things like food quality, digestion, sati…
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It’s been 10 years since we started Sustain—and no, we can’t quite believe it either. In this episode, we’re taking you behind the scenes of how it all began: the awkward early days, the things we got wildly wrong, the flops, the wins, and the surprisingly meaningful moments that kept us going. If you’ve ever wondered what it actually takes to buil…
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#199: Better Sleep, Better You with Phil Learney
1:13:42
1:13:42
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1:13:42
In this powerful episode, performance coach Phil Learney breaks down one of the most underrated drivers of your health, energy, and body composition — sleep. We dive into why poor sleep affects everything from your metabolism and cravings to your focus, mood, and recovery — and how most of us are compensating for exhaustion rather than truly fixing…
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Joe Wicks’ Killer Bar documentary made headlines for exposing the dangers of ultra-processed foods — but did it tell the full story? In this episode, I break down the big claims from the show one by one, separating fear from fact. We’ll talk about what’s true, what’s misleading, and why scaring people about food rarely leads to lasting change. You’…
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You’re doing great… until you’re not. You fall “off track,” say screw it, and spiral—again. Sound familiar? In this episode, we unpack what actually causes self-sabotage (hint: it’s not laziness or lack of willpower). You’ll learn why your brain pulls the plug just when things start going well, what you’re really trying to protect yourself from, an…
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GLP-1 medications like Ozempic and Wegovy are making headlines for fast, dramatic weight loss. But here’s the uncomfortable question—are we just reliving The Biggest Loser era in injectable form? In this episode, we break down the eerie similarities: short-term success, appetite suppression, rapid weight loss… followed by a return to real life wher…
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Food freedom gets thrown around a lot—usually next to a stack of pancakes and a hashtag. But real food freedom? It’s messier, braver, and so much more powerful than just “eating whatever you want.” In this episode, we dive into what food freedom actually means, why most women never get there, and the three things that truly create it (spoiler: it’s…
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Think your food choices are about willpower? Think again. In this episode, we explore how your beliefs—not your snacks—are running the show. From “I always mess it up” to “I just need more structure,” we break down the quiet narratives shaping your eating habits, self-trust, and consistency. If you’ve ever wondered why you can’t stick to it, even w…
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In this episode, we unpack the subtle—but exhausting—line between tracking for awareness and falling headfirst into diet culture... again. Jo started counting calories to “stay mindful,” but quickly found herself spiralling back into guilt, food rules, and that old inner critic whispering, “You’ve messed it up again.” If you’ve ever felt like calor…
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If you’ve ever felt like a failure because you “just can’t stick to it,” this episode is going to change everything. We’re pulling back the curtain on why diets haven’t worked for you — and spoiler alert: it’s not because you’re broken. You’ll learn why willpower was never the problem, how emotional eating is a signal (not a flaw), and what it real…
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Joe and Anita are joined by Linsey on todays episode. Lindsey has been working with Anita over the past six months to help her break through her old habits, obstacles and struggles to become the healthiest, happiest version of herself she deserves. Her confidence is now through the roof as is her energy. She lost more than just weight too as she no…
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What do you see when you look in the mirror, and what is your reaction to or relationship to that reflection? Self-image often goes hand in hand with a weight loss journey, and in today's episode, Anita discusses her experiences with this.
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Anita is tackling a subject close to her heart in this bite-sized episode. We are all our own worst critics, but how much of our negative self-talk is actually holding us back? Anita shares just how much this impacted her and how she has overcome this.
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Client case study Q&A - In today’s episode Sustain success story Vicky discussed how she went from anxious, over thinker to confident boundary setter. And 2 stone lighter on the way. Vicky shares her story with an infectious smile which makes for a great listen. What’s hidden beneath her charm was a lady who was lost. Crying on the stairs, doom scr…
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Everyone is familiar with Groundhog Day but are you stuck in an endless cycle of repeating? Also, is that a good thing or bad thing? All this and more in todays episode with Coach Anita.
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Coach Anita shares a snack-sized look into what the word 'Diet' used to mean to her and how that meaning has transformed. From diet clubs to calorie counting, Anita shares her feelings and failures along the way. This episode shares some amazing insights into her mindset and journey to losing over 8 stone in weight, and more importantly, how she lo…
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On today's podcast, Joe, Anita and Sustain success story Jane talk about "SELF AWARENESS" Listen to Jane's fascinating story about qualifying as a child's therapist and how this intertwined with Sustain's Anti-Diet System coaching for a two-stone loss in six months. Hear all 3 discuss how self aware they thought they were (and how wrong they all we…
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On today's podcast, Joe, Anita and Sustain success story talk "ALCOHOL!" Hear how Anita has lost 8'5 stone whilst learning to moderate drinking. Learn how and why Claire decided to go alcohol free. Hear about how both of them have bounced back from alcohol adherence failures. Learn what it takes to tackle these yourselves with their top tips for pe…
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In today's episode, Coach Anita will share her holiday essential planning, which allows her to go on holiday with zero anxiety, stress, or worry that she is going to be 'out of control' or blow any progress that she has made. Remember that Anita had struggled with her weight, health and happiness for her entire adult life. Now 8th lighter, hitting …
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Today's podcast is the audio from a talk where our amazing coach Anita shares the core four principles that helped her drop over 8st, go from a size 26 to a 10, reverse her type 2 diabetes and get back control of her health, happiness and future.
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Full clarity, this episode isn't just for those who live in Bungalows. What if I told you there was something that you could do that would massively reduce your chances of dying early? Something that would give you a greater chance of not getting life-threatening medical issues? Would help you live a healthier, happier, more independent life, make …
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Why, as a nutrition coach, would I give my kid chocolate chip pancakes for breakfast? Because I want him to have a great start to the day or course, I want him to eat good quality food to help him grow and learn at school. “Ok, but aren’t pancakes just cakes made in a pan instead of an over James???” Listen to the podcast to find out the method to …
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I'm on the beach in just 4 days. It's our summer holiday and we are heading to Spain for a week all inclusive. Are you ready for a summer to remember? Sadly, I know that the warmer weather and summer holidays can be a really anxious time for many and it can actually have a really negative impact on peoples quality of life. Ready to talk to us? Use …
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Back in January, we released our "How to make New Year's Resolutions that don't suck" episode. We are now three months into 2024, so I wanted to check in and see how you were getting on. If, like most, your resolution hasn't gone as planned (only 9% stick to resolutions), we have plenty of advice on how to get on track and reach your goals.…
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Like a Finger of Fudge, today's episode is enough to give your ears a treat! Determined not to keep leaving large gaps between episodes, we are considering adding Sustain Nutrition: Chewing the Fat - Snack Size. These will be much shorter episodes but still packed with many free insights and value. Todays episode is packed with Fleas, enjoy!…
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Today, the guest has an amazing and inspiring story to share. Like a phoenix from the ashes, Chris has been forced to rise (Twice) In this episode, Chris discusses the journey, struggles and self-discovery along the way of being able to shed a full James or Joe from his body.
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Today's episode sees us joined by Osteopath Elliot Reid. We discuss the significance of pain and how to overcome it. Common causes, both physically and mentally, Techniques to help: desensitisation, mindfulness, building capacity through strength and movement. Mental health issues like depression, anxiety, trauma And some amazing self-Care Tips too…
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Here is a shocking statistic: 80% of New years Resolutions set are quit by February. That is because 100% of them suck! Only 9% of people achieve their New Years resolutions and 100% of people who listen to this podcast will. These are science facts. Welcome to our longest podcast to date (I think) It's packed with amazing content so enjoy.…
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Joined today by our amazing guest, Dr Emily Wilkinson, where we deep dive into all things diet-related in perimenopause. What are the Do's and Don'ts? What supplements to take? Can we balance hormones through nutrition alone? Plus so much more. Please join us on todays episode.
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How to eat, drink and be Merry this Christmas with zero regrets. This is the audio from a recent talk I did for clients about our Consistent Christmas Plan. The aim is simple: Enjoy all your usual Christmas foods, events and traditions without saying F'it and going all in for 31 days and gaining 7-10lbs! Apply these 5 tips and techniques to maintai…
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So, Joe 'did a thing' the other weekend... He ran pretty much nonstop for over 26hrs and clocked up 108miles (that's 4 back-to-back marathons) In today's Forrest Gump inspired podcast we look at what lessons he learned along the way, how we see these being applicable for others and what is next for him. Joe's run was inspired to raise awareness and…
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This one is not to be missed. We spoke to the amazing Melissa and Bushra from livve.uk Two amazing online registered pharmacists, passionate about making the treatment of menopausal symptoms more accurate and accessible to all. They have created an online model where you can bypass the frustrations of the NHS, at a smidge of the cost of the private…
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Not enough people lift weights for me! I'm on a mission to get everybody strong. In todays solo podcast I breakdown why you simply HAVE to lift weights. I delve into the many reasons why it's so important for both physical and mental health but also the risks that are raised from not doing it. Hold onto your hats as this is a very passionate subjec…
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Today's topic is fat loss injections!There has been more and more publicity around Ozempic/semaglutide than ever recently but what is it and does it work???Is this the miracle every struggling dieter has been waiting for?in today's episode, I explain what it is, how it works and then explore the pros and cons of using this for your fat loss approac…
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It's a fact packed episode today talking all things menopause. We are going to be helping you understand The Connection Between Diet and Menopause: Exploring how hormonal changes influence appetite, metabolism, and fat distribution. Introduction to the concept of a menopause-friendly diet. Managing Specific Symptoms through Diet: Practical Tips for…
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A slightly different episode today as this is the audio from a recent talk we were asked to do for a large perimenopause group. We discussed some of the practical action steps we can take to protect and strengthen your mindset during menopause. You will get to hear some of Anita's story, how she has dropped 7.5st and completely turned her health, h…
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Sure, changing what you eat will help you create a deficit BUT if you want to get sustainable, life long results then changing WHY you eat should always be your goal. Looking at how you view food, why you make the choices you do, how to sit with discomfort and so much more in today's episode. The best transformations start from the neck upwards and…
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In today's episode, we explore the real reason that you have been struggling to reach your goals or get the results you have been aiming for for years. Being problem aware is always needed to make lifelong changes. Becoming aware of where we struggle allows us to change that habit or behaviour to reach our goals. We share a study of 1000's of peopl…
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A little bit different for todays episode! I wanted to catch up with Joe after he completed the Rob Burrows Leeds Marathon. We found out what motivated him to do it. How he found it. What's next? The lessons he can take from it and what others can learn from it. Obviously, we relate some of the conversations to mindset, fat loss and nutrition so do…
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Is your kid a fussy eater? Are you concerned about your child's weight and health? What should your child's diet look like? These are some of the questions I asked Dr Sheila Carroll in today's episode. We discussed the shocking benefits of family meals, how to encourage your child to try different foods, the importance of a balanced diet and the se…
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Want to know how to go on holiday, indulge in food and drink and not gain a pound? Then this episode is for you. James breaks down the exact tactics he used to do just this on a 7 day all-inclusive holiday where he drank everyday and ate cake at most meals and Joe will share how he winged it and gained nearly a pound for everyday he was away! You c…
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Summer is fast approaching and as you start to dust off your old swimming costume you may become tempted to hit the dieting button pretty hard! In todays episode we discuss and advise on some of the common mistakes, pitfalls and solutions to these errors to set you up for summer. Thanks as always for listening, we appreciate it.…
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Can positive thinking and self-belief be a double edged sword? In today's episode, this is up for discussion. The pros, cons and possible pitfalls of over confidence and what to do about it. Thanks as always for listening we really do appreciate it.
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Here are some shocking facts for you. 65% of dieters return to their pre-diet weight within three years. Only 5% of people who lose weight on a restrictive diet (such as liquid or no-carb diet) keep the weight off 64% of U.K. FEMALE dieters said they try to lose weight all or most of the time on average women try 130 diets in a lifetime In todays e…
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It may not be your fault but it is your responsibility. This can be a tough pill to swallow but it's essential that we take responsibility if we want to change. Things will always go wrong but the way we approach these situations will make all the difference. In today episode we explore how to do that, what that mindset looks like and how to apply …
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Amazing subject today with a fantastic guest We were joined by Dr Sheila Carrol. Sheila helps parents know exactly what to do to improve their child's health and teach them the tools and skills they need to fully support their child and themselves along their journeys to better health. She is a board-certified pediatriican who is dedicated to helpi…
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