Guest - Billy Donnan

In this episode we cover the common 'hacks' to be more effective and productive, to uncover what works and what to avoid

Most New Year fitness goals fail by February - not because men are lazy, but because they rely on motivation instead of structure.

In this episode, we break down why “New Year, New Me” plans collapse once work stress, social pressure, and fatigue return. You’ll learn why outcome-based goals like weight loss and abs create frustration, how emotional decision-making sabotages consistency, and what actually separates men who stay in shape year-round from those who keep starting over.

This episode covers:

• Why motivation is a poor strategy for long-term fitness
• The real reason January diets and training plans fail
• How to replace weight-loss goals with behavioural rules that stick
• Why your plan must work during stressful weeks, not perfect ones
• How to set a 12-week execution window without constant reassessing

If you’re a busy man who trains hard but feels like you should be further along by now, this episode will help you build a fitness approach that survives February — and beyond.

Think you can burn fat just by training harder or doing more cardio? Think again. In this episode, we break down the Constrained Energy Model — a game-changing theory backed by evolutionary biology — and explain the so-called Pontzer Paradox: why your body fights back when you try to out-train a bad diet.

You'll learn:

• Why total daily energy expenditure (TDEE) doesn’t keep increasing with more exercise
• How your metabolism compensates and limits fat loss
• Why cardio-only approaches often fail long-term
• What actually works: smart strength training, recovery, and protein-first nutrition
• Real-life client examples of fat loss breakthroughs

Whether you’re a busy professional or gym-goer stuck in a plateau, this episode will shift your mindset and give you a clear path to sustainable results.