If you feel like fat loss stopped working after your mid-30s, this episode explains what’s really going on, and how to adapt your training and nutrition for real results.

We cover:

• The metabolism myth after 35• Why strength training becomes essential• Why training less can work better• Protein targets for sustainable fat loss• Managing social life, sleep and stress• Why daily scale weight doesn’t matter

Coaching enquiries:
www.coachianwood.com

Join the next intake of Start With 6 👉🏻 https://www.coachianwood.com/startwith6

If fat loss always feels like a battle with hunger, this episode is for you.

Most people think they fail diets because of motivation or discipline. In reality, hunger is the real challenge — and most people completely misunderstand it.

In this episode, we break down the difference between hunger, appetite and cravings, why dieting doesn’t need to feel miserable, and what successful clients do differently to lose fat without constantly thinking about food.

You’ll learn how to manage hunger intelligently so fat loss becomes calmer, more predictable and actually sustainable.

In this episode we cover:

• Why hunger isn’t the real problem during fat loss
• The key difference between hunger, appetite and cravings

• The “acceptable hunger scale” I use with clients

• Why liquid calories make dieting much harder
• The satiety per calorie concept (this changes everything)
• What successful clients do differently when dieting
• How to lose fat without relying on willpower

If you want help building a fat loss plan that works in real life, join the Start With 6 Challenge here" https://www.coachianwood.com/startwith6

Break the weekday/weekend diet cycle for good.

Join the next intake of Start With 6 👉🏻 https://www.coachianwood.com/startwith6

If you feel “on track” Monday–Thursday but lose control every weekend, this episode explains exactly why it happens, and how to fix it permanently.

In this practical coaching episode, I share the 8 strategies I use with clients to stop the all-or-nothing cycle, stay consistent across the whole week, and finally see sustainable fat loss progress.

In this episode you’ll learn:

• Why the weekday/weekend cycle keeps people stuck• How perfection during the week leads to weekend overeating• The “Hell Yes” rule for social events and indulgence• Why weekends account for nearly 40% of your lifestyle• How to plan weekends so you stay in control• The power of weekend anchor habits• The reset meal strategy that stops binge spirals• How to create consistency without restriction

If you’ve been stuck in the “start again Monday” loop, this episode will change how you approach weekends forever.

And if you need help breaking the cycle within a high support, high accountability group coaching setting, check out my Start With 6 Challenge: https://www.coachianwood.com/startwith6

If you’ve been going to the gym 3x per week but don’t feel like you look like you train, this episode is for you.

This is one of the most common questions people ask: “Why am I not seeing results from the gym?”

In this episode, we break down the real reasons progress stalls, and the practical changes that finally move the needle.

You don’t need more motivation. You need more specificity and strategy.

In this episode we cover:

• The difference between going to the gym and training like a lifter• Why progressive overload is the key to visible results• The biggest nutrition mistake stopping muscle growth• Why eating more is often the missing piece• The lifestyle factors affecting the other 165 hours of your week• Why progress slows after the beginner phase — and what to do next• How to move from “consistent” to “intentional” training

If you’re consistent in the gym but still feel stuck, this episode will help you understand exactly why, and what to change next.

Coaching enquiries:
www.coachianwood.com

Join the next intake of Start With 6 here: www.coachianwood.com/startwith6

Fat loss is often described as a marathon, but what if that mindset is actually slowing your progress down?

In this episode, I explain why fat loss works far better as a series of short, focused “sprints” rather than one long, never-ending effort. You’ll learn how structured fat-loss phases improve motivation, adherence and long-term results, and why having a clear finish line changes everything.

In this episode we cover:

• Why the “fat loss is a marathon” mindset fails so many people
• How sprint phases improve focus, urgency and consistency
• The role of maintenance phases in making results stick
• What a realistic fat-loss sprint actually looks like
• How to use sprint cycles to finally stop “trying” and start finishing fat-loss phases

Coaching enquiries:
Visit 👉 www.coachianwood.com

👉 For coaching enquiries, visit: www.coachianwood.com

If your fat loss has slowed down around weeks 4–8, you’re not alone, this is the phase where most people struggle.

In this episode, Coach Ian Wood explains why the fat loss plateau in weeks 4–8 is completely normal, what’s actually happening in your body, and how to stay consistent when progress slows.

• Why fat loss slows down after the first few weeks
• What causes a fat loss plateau in weeks 4–8
• The biggest mistakes people make when progress stalls
• How to stay consistent when motivation drops
• What to do (and what NOT to do) when fat loss stalls

When your fat loss has slowed down, it doesn’t mean the plan has stopped working — it means you’ve entered the phase where consistency matters most.

👉 For personalised coaching, visit: https://www.coachianwood.com/

In this episode of the Forever Athletic Podcast, I break down the exact diet I’m currently using to lose at least 5kg in 7 weeks—without tracking calories.

After stepping away from competitive volleyball for over a decade, I’m getting back on the court at nearly 39… and about 15kg heavier than my peak playing weight.

So the goal?
👉 Lose weight
👉 Move better
👉 Avoid injury
👉 Keep things simple and sustainable

I walk you through my full daily eating routine, the small changes I’ve made to create a calorie deficit, and how you can apply the same approach without obsessing over numbers.

If you’re tired of overcomplicating fat loss, this episode will show you a smarter way.

• You don’t need to track calories forever to lose weight

• A 5–15% calorie reduction is often enough for steady fat loss

• Consistency beats perfection every time

• Keep meals simple and repeatable

• Remove calories you won’t miss (not the foods you enjoy)

• Use structure (like the hand portion method) instead of tracking

• Fat loss should support your lifestyle—not control it

• Structured meals: breakfast, lunch, dinner + 2 snacks

• High protein intake throughout the day

• Reduced portion sizes instead of cutting meals

• Removed high-calorie extras (nuts, liquid calories, evening snacks)

• Flexible dinners using portion control

• No calorie tracking

This episode is perfect if you:

• Want to lose weight without tracking every calorie

• Feel stuck with overly complicated diets

• Have a busy lifestyle and need something simple

• Are getting back into sport or training after time off

• Want a sustainable, long-term approach to fat loss

If you want help building your own simple, structured fat loss system, check out:

👉 Start With Six
A coaching programme designed to help you build sustainable nutrition habits without relying on tracking forever.

Join the pre-sale here:
🌐 www.coachingwood.com/startwith6

Follow me for more no-nonsense fitness advice:

• Instagram: @coachianwood

• Website: www.coachingwood.com

If you found this helpful, make sure to:

• Follow the podcast

• Leave a review

• Share it with someone who needs a simpler approach to fat loss

👉 For coaching enquiries, visit:
www.coachianwood.com

If your fat loss has slowed down, don’t panic — it’s one of the most normal parts of the process.

In this episode of the Forever Athletic Podcast, Coach Ian Wood explains why fat loss often slows after the first few weeks of dieting, why this doesn’t mean your plan has stopped working, and what to do when you hit a fat loss plateau.

Most people respond to slower progress by cutting calories dramatically or increasing training volume. But more often than not, the answer is much simpler: refine the basics and stay consistent.

• Why fat loss slows down after the first few weeks

• The difference between normal progress and a true fat loss plateau

• How water weight and glycogen affect early weight loss

• Why a smaller body burns fewer calories over time

• What adaptive thermogenesis actually means for fat loss

• The most common behavioural reasons fat loss stalls

• Practical steps to take when fat loss has slowed down

This episode is especially helpful for:

• Gym-goers who have seen early weight loss but now feel stuck

• People frustrated by a fat loss plateau

• Adults over 35 who want sustainable fat loss without extreme dieting

• Anyone looking for calm, practical guidance rather than quick fixes

When fat loss slows down, it’s rarely a sign that something is broken. It’s usually a normal part of the process.

Stay consistent with the fundamentals, assess trends rather than daily fluctuations, and make small adjustments if needed.

👉 For personalised coaching or nutrition support, visit:
www.coachianwood.com