Confused about which supplements you actually need? This episode is your complete roadmap.

In this episode, Guy and Charlotte break down every supplement worth your money - from creatine to magnesium, protein powders to omega-3s, and everything in between. They expose which "must-have" supplements are complete BS, reveal what actually makes a difference, and explain why most people are supplementing completely wrong.

You'll discover:

• Creatine: The only supplement everyone should take (and why you probably thought it was a steroid)
• Protein powders: Whey vs. isolate vs. casein - what you actually need and when
• Vitamin D: Why every UK resident needs this from October to April (and how to avoid expensive piss)
• Magnesium: The sleep and recovery hack that actually works
• Omega-3s: Are you really eating enough oily fish?
• Pre-workouts: The truth about caffeine, beta-alanine, and the legendary "Ultra Vulture Smash Your Mother"
• B12, iron, zinc, fibre: Who needs them and who's wasting their money

But here's the uncomfortable truth they won't let you skip: Supplements are the LAST thing you should focus on. If you're not sleeping 7-8 hours, training with intent, managing stress, or hitting your fiber and protein targets from whole foods - no pill will save you.

Guy and Charlotte share their personal experiences (including Guy's digestive transformation from increasing fiber to 40g/day and Charlotte's superhero moment when she first tried creatine), debunk marketing myths, and give you the exact roadmap to identify what YOUR body actually needs.

Key takeaways:

• Get your fundamentals right FIRST: sleep, training, nutrition, stress management
• Track your food for a month to identify real deficiencies (not just guess)
• Most multivitamins are useless - target specific gaps instead
• Timing matters: fat-soluble vitamins (A, D, E, K) need food
• Research matters: don't trust brands selling you their own studies

Who needs this episode:

• Anyone overwhelmed by supplement marketing
• People spending £100+/month on vitamins they don't need
• Vegans/vegetarians missing key nutrients (B12, we're looking at you)
• Athletes wondering why their performance hasn't improved
• Anyone who wants to stop guessing and start supplementing smart

Stop throwing money at supplement companies. Listen to this 45-minute masterclass and become your own expert.

Follow us on socials:

Guy - ⁠https://www.instagram.com/guykennedypt/⁠

Charlotte - ⁠https://www.instagram.com/cknudsonfitness/⁠

Charlie - ⁠https://www.instagram.com/thecrickprocess/⁠

Head over to ⁠https://www.barn-gym.com/⁠ for 1:1 personal training sessions and group classes.

What if everything you thought about fat loss, detox teas, and "earning" your cheat meal was complete BS?

In this episode, Charlotte, Guy, and Charlie tear apart the biggest fitness myths that social media won't stop pushing - and reveal the uncomfortable truths no one wants to hear.

From spot reduction scams (no, you can't lose belly fat with 5 magic exercises) to detox teas that cause UTIs, they expose the misinformation machine that gets 3-5x more views than real advice. They dive into why vibration plates won't shake off cellulite, why "cortisol belly" is just another fear-mongering buzzword, and how one slice of American carrot cake can undo an entire gym session.

But it's not all doom and gloom. They also share the hacks that actually work:

• Glucomannan: the natural appetite suppressant that helped Charlotte survive prep (think "natural Ozempic")
• Habit stacking: why brushing your teeth + balance drills = 5 extra minutes of training daily
• Post-it note reminders: Charlie's "fighter or victim" mantra that keeps him accountable
• Phone outside the bedroom: Charlie's sleep hack that changed everything
• The 24/7 documentary mindset: living like someone's watching (without losing your mind)

By the end of this episode, you'll know:

• Which "hacks" are complete garbage
• Why simplicity beats perfection every time
• How to use accountability, environment design, and small habits to stack progress
• Why misinformation spreads faster - and how to avoid falling for it

If you've ever felt overwhelmed by conflicting fitness advice, fallen for a quick-fix product, or wondered why your results aren't matching your effort, this episode is your reality check.

Follow us on socials:

Guy - ⁠https://www.instagram.com/guykennedypt/⁠

Charlotte - ⁠https://www.instagram.com/cknudsonfitness/⁠

Charlie - ⁠https://www.instagram.com/thecrickprocess/⁠

Head over to ⁠https://www.barn-gym.com/⁠for 1:1 personal training sessions and group classes.

hallenge some of the biggest misconceptions people have about training, progress, and “what works.”

From social-media-driven advice to one-size-fits-all programming, the conversation explores why so many people feel stuck despite doing everything they’re told — and what actually matters instead.

Straight-talking, opinionated, and grounded in real-world coaching experience.

In this episode, they cover:

• Why fitness trends spread faster than good coaching
• The biggest myths holding people back
• Why context beats viral advice every time
• How to think critically about training and health

If you’re tired of conflicting advice and fitness fads, this one’s for you.

Follow us on socials:

Guy - ⁠https://www.instagram.com/guykennedypt/⁠

Charlotte - ⁠https://www.instagram.com/cknudsonfitness⁠

Charlie - ⁠https://www.instagram.com/thecrickprocess/⁠

Head to ⁠https://www.barn-gym.com/⁠ for 1:1 personal training sessions and classes.

The roles have reversed... Guy's asking the questions now.

In this episode, Guy puts Charlie in the hot seat. What starts as simple questions about running quickly becomes a raw conversation (shock) about mental health, elite athletics, and why going "all-in" isn't always the best option.

Charlie opens up about being the fastest 11-year-old in the UK (with Olympic rings shaved in his head), the dissociation and race amnesia that forced him to leave the sport (before it left him...), and how six weeks of therapy changed everything. Then there's the Clemson story - training 17-18 hours per week at one of America's top programs, only to get injured within weeks and return home.

They also get into why Charlie won't train at Barn Gym despite working there, the reality of coming 2nd at English Nationals after seven months out injured, and why your environment trumps almost everything else.

By the end of this episode, you'll gain the superior knowledge of:

• How therapy works when you pay attention to your relationship with it
• Why some colleges in the NCAA system recruit amazing athletes but break them with programming
• The importance of compartmentalizing training, work, and home life
• Why being the best at 11 doesn't mean you'll stay the best
• Charlie's life philosophy: "The thing you fear the most will set you free"

If you've ever struggled with performance anxiety, felt disconnected from the thing you love, or wondered what elite athletics actually costs mentally, this one's for you.

Follow us on socials:

Guy - https://www.instagram.com/guykennedypt/

Charlie - https://www.instagram.com/thecrickprocess/

Head over to https://www.barn-gym.com/ for 1:1 personal training sessions and classes.

Yes, you read that right... Guy is going to North Korea.

In this episode, Guy and Charlie break down Guy's upcoming ATHX competition and his confirmed trip to North Korea for the Pyongyang Half Marathon in April.

Guy's competing this weekend with Alice in a mix of strength, conditioning, and metcons. They discuss what makes ATHX different from CrossFit, how to prep in the final days before comp, and why Guy thinks the MetCon will be easy...

Charlie's also written Guy a brutal 10-week half marathon plan to prepare him for running in one of the most secretive countries on the planet. They talk through the challenges of shifting from explosive power training to distance running, and whether Guy can actually survive 21 kilometres without his quads cramping up.

By the end of this episode, you'll gain the superior knowledge of:

• What ATHX is and how it compares to CrossFit and HYROX
• Guy's strength targets for the comp
• The reality of prepping for a half marathon when you're built like a rugby player, not a runner
• Why community-driven gyms are taking over and pubs are closing
• The best running soundtracks - Hans Zimmer, John Williams, and why Pirates of the Caribbean is the best music for long runs
• How to balance strength training with running without destroying yourself

If you're into functional fitness, trying to balance strength and endurance, or just want to hear about running in North Korea, this one's for you.

Follow us on socials:

Guy - ⁠⁠https://www.instagram.com/guykennedypt/⁠⁠

Charlie - ⁠⁠https://www.instagram.com/thecrickprocess/⁠⁠

Head over to ⁠⁠https://www.barn-gym.com/⁠⁠ for 1:1 personal training sessions and classes.

Guy opens up about playing with future England stars like Marcus Smith and Ollie Lawrence, the moment everything fell apart (dropped by Harlequins, rejected by the Army, and a breakup - all within one month), and how he went from a depression diagnosis to rebuilding his life through fitness.

In this episode, you'll learn:

Why fear distorts reality on the rugby pitch - and in life

The true cost of contact sports: Guy's injury list includes a broken lumbar spine, dual shoulder dislocations, and countless concussions

The worst injury Guy ever caused: a jaw fractured in three places

What separates academy-level players from pros when physical talent is equal

Why Guy said no to antidepressants and chose sleep, nutrition, and training instead

Fear-based vs. confidence-based decision-making: why you should never make major decisions when you're euphoric OR miserable

The Aristotle test: why 70% of Euromillions winners end up broke - and what that reveals about handling highs

Rugby's transferable skills: team dynamics, relentless energy under pressure, and managing emotions in the moment

Follow us on socials:

Guy - ⁠https://www.instagram.com/guykennedypt/⁠

Charlie - ⁠https://www.instagram.com/thecrickprocess/⁠

Head over to ⁠https://www.barn-gym.com/⁠ for 1:1 personal training sessions and classes down at Barn Gym.

Charlie sits down with Charlotte to rattle through the biggest mistakes beginners make when starting their fitness journey - and how to actually avoid them.

By the end of this episode, you will learn:

Why changing everything at once is a recipe for disaster - the all-or-nothing mentality that has people overwhelmed and quitting by February because they bit off more than they can chew

The one thing Charlotte tells beginners to focus on first - spoiler: just turn up. Get to the gym, join classes or PT sessions, build the habit, then worry about everything else

How to approach nutrition without losing your mind - prioritize protein (1.6g per kg of body weight), get it from good sources, and let everything else fall into place around it

What macros actually are - proteins, fats, and carbs are your building blocks, micronutrients are the key that unlocks them (plus Guy's helpful breakdown: calories = weight, macros = how you look, micros = how you feel)

Why form beats ego lifting every single time - mastering the movement before adding weight, avoiding quarter squats and dodgy technique, and understanding that failure isn't when your legs are shaking and you're collapsing on the hex bar

The "build don't prove" framework - keeping reps in reserve, using a weight range instead of chasing PRs every session, and why pushing to failure every workout isn't actually necessary (controversial, I know)

How to make it easier on yourself - meal prepping lunches, creating an environment that supports your goals, and not trying to be a hero with willpower when you could just set yourself up for success

Why too much science-based info online is overwhelming beginners - yes, it's helpful if you're knowledgeable, but if you're just starting out and worried about butt wink in your squat, just go find a coach who can make it simple

This one's short, practical, and hopefully not too complicated. We're experimenting with different episode formats over the next few months, so drop us feedback, leave a review, and let us know what you want more of.

In this episode, I share my injury journey and the things I've learned over countless years of being injured as a middle-distance runner.

From a backflip gone wrong to stress fractures and ongoing knee issues, I share the hard-earned lessons from being injured more than I've been healthy. Hopefully this episode can serve as a bit of practical philosophy for going from "just getting by" to "actually enjoying life?" when your main pursuit gets taken away.

By the end of this episode, you will learn:

Why seeking help early is non-negotiable - how waiting until things were "bad enough" kept me in an injury cycle, and why investing in your health upfront saves you months of setbacks

The "what is useful over what is true" framework - choosing certainty of outcome and working toward it, even when doubt is so loud it seems like divine prophecy. It won me a national silver medal, which is nice and good.

How to reframe doubt as a signal to push forward - recognising when your convincing thoughts are actually blockers, not truth, and learning to call BS on your own resistance

The Chinese Farmer parable - why suspending judgment on whether setbacks are "good" or "bad" opens up possibility and reduces suffering during uncertainty

What you can actually do between now and then - finding the next best alternative, whether that's cross-training to build your aerobic base or using the time for personal exploration

The power of journaling for building proof - creating a record that shows you can overcome obstacles, and using hindsight as an anchor when you're too zoomed in on present struggles

My core principles: personal exploration, helping others, and being present - the non-negotiables that keep me grounded when everything else is falling apart

Practical tools like "taking yourself to the end" - projecting to completion mid-session to work through doubt in real-time, and knowing when to zoom in and zoom out

If you're dealing with injury, setbacks, or just trying to find meaning when life doesn't go to plan, this episode gives you the direction I wish I'd had a long time ago.

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