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The Jay Alderton Podcast

I’m building the internet’s best place for people over 40 to get fit, get focused, and make the second half of life their best half. Want in?

https://www.skool.com/thriveat40

Jay Alderton

You haven't got the time. Neither has anybody else. Nobody's got spare time. The difference is what goes in first.Episode two of The Power Walk. 30 minutes. Phone in your pocket, shoes on, press play and walk.This week we're doing your diary. Not the sexiest thing anyone's said to you this week, I know. Stick with me. It might be the most useful half hour of the whole series.Your diary isn't a list of what you've got on. It's a list of what you actually value. And for most people over 40, the thing that moves every time something comes up is their own health. No discussion. It doesn't even feel like a decision.On this walk:- A two-minute breathing reset to clear your head- Going back through your week and finding the bit that's actually for you- What "I haven't got the time" really means, and what it's quietly costing you- The big rock, and why your health goes in first (not because it matters more than your kids)- Why three sessions a week is less than 1% of your week- This week's one thing. It's admin. You'll want to skip it. Don't.WALK WITH USEvery Monday in Thrive at 40, members post their Focus Three: the three sessions they're committing to that week, where everyone can see them. You've just picked yours on this walk. Come and post them.Join here: https://www.skool.com/thriveat40/aboutNew to The Power Walk? Start with episode one. The series builds week to week.Walk somewhere safe, keep your head up, and if the breathing makes you light-headed, drop the holds and breathe normally.Big rock goes in first. Everything else pours in around it.

#146 - THE POWER WALK EP02 - THE BIG ROCK

Everyone in your house started again this month. New shoes, new bag, photo on the doorstep. Everyone except the person who organised all of it.Get your coat on. This one's a walk.-----This is the first Power Walk.Here's how it works: you get outside, you press play, and you walk for half an hour. I talk for some of it. For a decent chunk of it I shut up and let you think, because the thinking is the bit that does something.No pace to hit. No distance. No app counting your calories. Your phone goes in your pocket and it stays there.----In this first episode we talk about the thing nobody mentions in September, that the whole house gets a fresh start except you. The kids get a new teacher, a clean page and nobody holding last year against them. You get the same desk, the same inbox, the same Monday and the same body you had in August.Then we get into what waiting actually costs you. Not the fitness that comes back quicker than you think. It's the fourteen Januarys you've written off, and the file of evidence you've built saying you're the sort of person who doesn't stick at things. Every one of those entries, you wrote yourself.By the end you'll have picked one thing. Not a plan. Not an overhaul. One thing small enough that you can still picture yourself doing it in February, when it's dark and wet and nobody's watching.You don't need a fresh start. You just need to start. They're two completely different things, and one of them you can do before you get home.00:00 — Arrival. What The Power Walk is, and how to walk it. Shoulders down, chin up, phone in the pocket.03:00 — Breath reset. Two minutes of box breathing. Four in, four hold, four out, four hold. Follow the sound, don't count.06:00 — Recognition. School shoes, the doorstep photo, and the person who organised all of it. When did you last actually begin something?12:00 — The cost. Fourteen years of waiting for January. What eleven days in a row actually buys you.18:00 — The fire. Pace up. Find a hill. January is a made-up line on a calendar and your body has no idea what date it is.23:00 — Breath down and the one thing. Longer exhales, then you pick your one thing and say it out loud on the pavement.27:00 — Walk home. Tomorrow it'll feel small and a bit stupid. Do it anyway.Your job this weekPick one thing. Say it out loud while you're out there.Not a plan, not a transformation — one thing you can still see yourself doing in February. Three walks a week. No drink on a school night. Lights out by half ten. This walk, same time, every week for sixteen weeks.Then do it tomorrow, when you don't feel like this.Anything above zero compounds if you do it long enough.What's in this episodeSixteen episodes, one a week, through to the end of the year. Same shape every time: you get outside, you get your breath sorted, you get something to chew on, and you come home with one decision made.Best done on the same day each week so it becomes a fixture rather than a thing you fit in. Headphones, coat, no destination.The breath work in this episode is done walking, at an easy pace. If you get light-headed at any point, drop the holds and breathe normally. If you're pregnant, or you've got a heart or respiratory condition, or anything else that makes you pause — skip the holds and just walk. It works fine without them.If you want people walking next to you while you do this, that's what Thrive at 40 is for people over forty, rebuilding one ordinary decision at a time.👉 https://www.skool.com/thriveat40

#145 - THE POWER WALK EP01 - Everyone Got A Fresh Start Except You

I sat down with my good pal Paul Mort straight after an event he'd invited me down to speak at, hit record, and had no plan whatsoever.What came out wasn't really a business podcast. It's about pace, obsession, escapism, ADHD, and what it's like being a dad to kids who are wired the same way you are.What we get into:Why the day you plant the seed isn't the day you pick the flower — and how much pressure that takes off you in the quiet stretchesMinimum effective dose, and why the boring version of consistency is harder than the dramatic versionFreezing Tuesday night in Stoke vs Wembley on a Saturday — who you actually are when it's not funWhy everyone asks for thirty books in January and reads fourEscapism, and why we both need somewhere the phone doesn't comeADHD as an interest surplus rather than an attention deficitWhether a label gives you relief or gives you an excuseParenting a kid with the same wiring as you — and getting the push/pull balance wrongThe runway: realising you've got a handful of years left where they still want to come with youCringe mountain, and why being embarrassing is the job descriptionFair warning it's sweary and it goes everywhere. That's rather the point.LinksPaul Mort: https://www.instagram.com/paulmortofficial/Thrive at 40: https://www.skool.com/thriveat40 If you got something out of this, a rating and a review genuinely help more people find it.

#144 - PAUL MORT - Two Blokes, Zero Notes, One Very Unhinged Chat

Giving up alcohol was harder than box jumping Mount Everest. Here's what nobody tells you about the first two years, and the one skill that makes it stick. I've box jumped the height of Mount Everest. I've pushed a 140kg sled for 24 hours straight. I ran 109 kilometres backwards in a day. None of it came close to putting down a pint. Here's why. From the age of 16, I ran every emotion I had through alcohol. Sad, stressed, bored, celebrating, grieving it all went through the same door for 26 years. So when you stop, you're not giving up a drink. You're rebuilding your entire emotional operating system from scratch, at 40-odd years old, with no instructions. In this podcast, I discuss Why year one feels like something is permanently missing, and why that feeling is accurate rather than a sign you're failingHow you build new evidence: your first holiday, first Christmas, first birthday, first grief, all banked without itDrink dreams, and why your brain keeps writing you a future with alcohol in it that doesn't existThe difference between having a thought and acting on oneWhy a craving passes in 15 to 20 minutes, and what that single fact changes I'm 18 months in. I'm not going to tell you it gets easy, because it didn't. I'll tell you it gets different, and that's better. If you're over 40 and you've been quietly wondering whether the drinking is the thing holding everything else back — this one's for you. If you're struggling with alcohol, please talk to your GP or a support service. There's no medal for doing it on your own. Join the Thrive at 40 community (7-day trial)https://www.skool.com/thriveat40

#143 - Struggling with Alcohol? Listen to this

It took me 10 years to find balance with my health and fitness — because I had to get it badly wrong at both extremes first. If you're over 40 and struggling to stay consistent, this is why.In this video, I share how I went from tracking every gram of food as a competitive bodybuilder to a 235lb "bulk" built on Guinness, and the one lesson from both extremes that changed everything: you can't start at balance. You have to earn it.🚀 JOIN THRIVE AT 40 The exact habits, training and nutrition frameworks I use with my clients ( for men and women over 40)https://www.skool.com/thriveat40

#142 - The Fitness Mistake That Cost Me 10 Years

The six weeks of summer are when most people over 40 quietly lose everything they've built. Here are six simple things that keep you on track when the routine goes out the window.Every year it's the same pattern. The kids break up, the plans stack up, the routine falls apart, and by September you're back where you started. But a repeatable problem deserves a repeatable strategy, and that's exactly what this video gives you.I've spent 14 years coaching people in person and online, and over 15,000 people have been through my programmes and challenges. These six tips are the ones I give clients every single summer, because they work when time, energy and patience are all in short supply.You'll learn why controlling your environment beats relying on willpower, how a 10-minute EMOM can replace the gym session you haven't got time for, why maintaining your weight over six weeks is genuine progress rather than failure, and the one keystone habit that makes every other habit easier to hold.Come and join us in Thrive at 40, my community for anyone approaching 40, at 40, or beyond who wants to get fit, focused and energisedhttps://www.skool.com/thriveat40

#141 - 6 Practical Tips To Survive The Summer

Shoes on, headphones in, press play. This is a 30-minute guided walk for anyone over 40.No pace to hit, no distance to track, just you, my voice, and a few questions worth walking with.Fair warning: it starts gentle. It doesn't stay gentle.This walk is Day 1 of the Just Do One Thing ChallengeSeven days, one small thing a day, built for people with a job, a family, and about forty spare minutes on a good day. It's free.If you've found this on its own, start the challenge here:👉 Join HereSmall things done consistently turn into big things over time. This walk is the first one.

#140 - The 30 Min Thrive at 40 Walking Reflection

Sit down, press play, and follow my voice. Three full rounds.This is a guided breathwork session based on the Wim Hof Method. If you've never done anything like this before, here's what actually happens....You'll take around thirty deep breaths in a row. Then you'll breathe out and hold, no air in your lungs, for as long as is comfortable. Then one deep breath back in, hold that for fifteen seconds, and let go. That's one round. We do three.You'll probably feel tingling in your hands and face, maybe a bit light-headed. That's normal, and it passes. What most people notice afterwards is a kind of calm they haven't felt in a while, and a much easier night's sleep.Why I'm putting this on a podcast for people over 40.Your problem was never that you can't work hard. You've been working hard for twenty-odd years, That's half the reason you're knackered. The problem is you've got no gear between full throttle and unconscious. Work, kids, phone, telly, sleep, repeat.This is that missing gear. Being able to drop your own heart rate on purpose is a skill, and like any skill, you have to practise it.Twenty minutes. You've got twenty minutes.⚠️ READ THIS BEFORE YOU START This is the important bit. Please don't skip it.NEVER do this breathing in or near water. No baths, no pools, no sea, no showers. Breath holding after deep breathing can make you black out with no warning at all. People have drowned doing this. This is not a "be careful" — it's a never.Never do it while driving, or operating anything, or standing up, or anywhere you could fall and hurt yourself.Always sit or lie down somewhere safe and soft. Do it at home, on the floor or in a chair, with nothing hard nearby.It's normal to feel tingling, light-headedness, or a bit spaced out. It is not normal to feel real pain or serious distress — if you do, stop, breathe normally, and don't push on.Never force a breath hold. This is not a competition and there is no target. When your body wants air, take it.Do not do this session if you are pregnant, or if you have epilepsy, high blood pressure, a heart condition, a history of stroke, or any respiratory condition — including asthma. If you've got any health condition at all, or you take regular medication, or you're just not sure, speak to your GP first. That's not me covering myself, that's genuinely the right call.By listening you accept that you're doing this at your own risk. I'm a fitness coach, not a doctor, and I can't see you through a podcast. Use your own judgement and be sensible.If you've stumbled across this on its own hello.This session is Day 5 of the Just Do One Thing Challenge. Seven days, one small task a day. A walk, three short workouts, a stretch session, this breathwork, and a ten-minute reflection at the end. That's it. No overhaul, no diet, no six-week transformation photo.It's built for people over 40 who've got a job, a family, and about forty spare minutes on a good day. The whole thing runs on one idea: small things done consistently turn into big things over time.It's free, and you can start it whenever you like.👉 CLICK HERE TO JOIN THE JUST DO ONE THING CHALLENGE

#139 - Guided Wim Hof Breathwork Session with Jay

Most men over 40 are unknowingly speeding up their own ageing. In this episode, I break down 7 science-backed longevity tips to help you reclaim your energy, sharpen your mind, and build a body that lasts. No biohacking fads. Just real strategies the longest-living, highest-performing men swear by.Whether you're dealing with low energy, brain fog, belly fat that won't shift, or you've just lost your edge, these 7 habits are the foundation for thriving in your 40s, 50s, and beyond.CONNECT WITH JAY:🔗 Apply for the Renaissance Man Programme — https://jayalderton.typeform.com/to/SZswaJP4📚 Free: 40 Books Every Man Should Read at 40 — https://jayalderton.myflodesk.com/ch033qbyrk🌐 Website — https://www.jayalderton.com/

#138 - THE LONGEVITY BLUEPRINT FOR MEN OVER 35

The Exact 90-Day Blueprint to Lose 30lbs as a Busy Business Owner and DadYou run a successful business. You've got kids. You're smashing it professionally, but your body tells a different story. Sound familiar?In this episode, I'm laying out the complete blueprint I'd follow if I had 90 days to lose 30 pounds as a stressed business owner with two kids. No extreme diets, no two-hour cardio sessions, no miserable crash plans that leave you right back where you started.I'm breaking down the hidden leaks in your system that are quietly sabotaging your progress, the late-night scoffing, the weekend blowouts, the kids' leftovers you pretend don't count and giving you the exact playbook to plug them for good.I also get into the three non-negotiables every busy man needs each week, how to structure your day so fitness fits around your life instead of competing with it, why your evening routine is making or breaking your results, and how tracking your stress through breathwork and HRV could be the thing that changes everything.If you've been telling yourself you're too busy, you're too busy not to sort this out.📋 Download the FREE 90-Day Blueprint PDF: https://jayalderton.myflodesk.com/blueprint💪 Apply for the Renaissance Man Programme: https://jayalderton.typeform.com/to/SZswaJP4🍽️ The Good Prep (meal prep, UK): https://thegoodprep.com/

#137 - HOW TO LOSE 30LBS IN 90 DAYS AS A BUSINESS OWNER WITH TWO KIDS

Man Over 35? Apply For Renaissance Man Here--The "physical activity paradox" in healthcare workers study--Get my 40 Books Every Man Should Read at 40--Too tired to train after work? You're lying to yourself and Jay's going to prove it. In this episode, Jay breaks down exactly why the gym doesn't drain your energy; it generates it. Whether you're a desk jockey who's mentally fried or a manual labourer who's physically beaten up, there's a reason you need to get in that gym, and it's not the same reason for both of you.Jay gives you six no-nonsense principles to rewire how you think about training, fatigue, and energy so you stop making excuses and start showing up!

#136 - GO TO THE GYM EVEN WHEN YOU'RE TIRED

In this episode, I share 20 pieces of advice, f*ck-ups, mistakes, and wisdom that have made me who I am today at 40.Buckle up, it's going to be a bumpy ride!--To grab two weeks free of Pliability stretching, click here--If you're a man over 35 looking for a plan of action to create your healthiest and happiest self, then click here to apply for my Renaissance Man programme

#135 - 20 THINGS THAT BUILT THE 40 YEAR OLD ME

Every year for over a decade, I read this blog post, which I discovered in the 2nd week of December in 2012. It's Brutal and triggering, but I always get a few good reminders from reading it, so I decided to turn the entire blog post into a podcast!If you want to read it, then click here.A Massive shoutout to Jason Pargin for this blog post and to Cracked.com for keeping the fire alive with this classic!Enjoy!

#134 - 6 BRUTAL TRUTHS THAT WILL MAKE YOU BETTER

In a world where content creation is often over-complicated, finding a unique voice can be the key to success. In this episode of the Jay Alderton podcast, personal trainer and content creator Matt West, known for his viral series “F*ck or Suck," shares his journey and the importance of authenticity in building an audience. Check Out Matt's Page Here

#133 - Matt West - Find Your Spin Kick

Six hard truths every 40+ person needs to hear to get leaner, stronger, and back in control. Listen, take notes, implement today.The 6 brutal truths#1 - You're not too busy, it just hasn't broken yet, so you haven't bothered to fix it#2 - We spend too much time online #3 - Get to know your numbers, set minimum standards, then fuck off your whoop watch#4 - Stop eating like a teenager#5 - Get good at sleeping#6 - Stretch and Lift Weights If this hit a nerve, share it with a mate over 40 and leave a review. Screenshot your notes and tag @jayaldertonI’ll repost the best takeaways.

#132 - 6 BRUTAL Things You Need To Hear Now You're 40

This week, I’m joined by none other than my long-time friend, co-host, and the “Beast” from The Body and The Beast, Dan Meredith.For years, Dan and I sat down every Wednesday to record our podcast together, and now we’re bringing that energy back with a new monthly series right here on my show.In this episode, we dive into:Why success isn’t about genius but about consistency, risk tolerance, and asking for helpThe myth of the “success bucket” and why lifting others up helps you level up tooHow to manage distraction, build focus, and “earn the right” to switch offThe power of time-blocking and designing routines that actually work for youA few trademark tangents on dating apps, quotes, and yes… pretty privilegeIf you’ve missed the banter, the insights, and the occasional bit of chaos from The Body and The Beast, you’re going to love this.Tune in for unfiltered advice, plenty of laughs, and practical takeaways you can apply straight away.

#131 - Consistency Beats Genius (With Dan Meredith)

Ready to get in the best shape of your life and finish the year with a professional photoshoot? Click here to apply for RM40 “Shoot Shape” (starts 8 Sept) In this episode, Jay lays out the six golden rules that let you lift hard now and still be lifting in your 50s, 60s and beyond. Expect practical programming tweaks, ego-checks, and recovery tactics you can use this week.Joint-first trainingChoose movements that feel smooth on joints and ditch anything that triggers 4/10 “bad pain” or form breakdown, swap it immediately. Track everything (or track nothing)Log sets, reps, and loads. Follow the Weekly Beat-Down Principle: beat last week by +1 rep or +1.25–2.5 kg.Small plates, big gainsUse double progression: once you hit the top of your rep range with 1–2 reps in reserve (RIR), add the smallest weight next session. The 60-Minute RuleLift 3–4 days/week for 45–60 mins. Prioritise three compounds first, then accessories if energy remains. Listen to your body’s budgetHigh stress or poor sleep? Auto-reduce volume by 20–30% or do light technique + easy cardio.Sleep like your gains depend on itThey do. Chase 7–8 hours with consistent wake time and a cool room. Treat sleep as the most important “set” you do. 

#130 - The Golden Rules of Training After 40

Men Over 40 – Want to rebuild your body, energy, and mindset?Apply for the next RM40 intake here:Feeling flat, drained, or like you're running on fumes?This episode is your burnout blueprint. Jay shares his personal story of hitting the wall, the warning signs most men miss, and the simple daily habits that bring you back to life.In this episode:3 red flags you're burning outWhy rest isn’t working anymoreThe brutal cost of chasing “busy”Micro-recovery tools that actually helpRuthless boundaries & reconnecting with what lights you upQuote of the episode:"Burnout isn’t doing too much. It’s doing too much of the wrong things."

#129 - The Burnout Playbook: How to Spot It, Stop It, and Reignite Your Fire

Click here to apply for my RM40 Programme Starting on 8th SeptemberIn this solo episode, I dive into the five biggest paradoxes people face in midlifeFrom being successful but stuck, to strong but unseen.If you're over 40 and feel like something’s off even though life looks good on paper, this is for you.You'll learn:Why achievement can trap youWhy no one checks in on the strong onesWhy more knowledge leads to more hesitationHow time slips through your fingersWhy being vulnerable still feels unsafeIt’s real, raw, and packed with hard truths you probably need to hear.🎧 Tune in now and if it hits, share it with a mate.

#128 - The 5 Midlife Paradoxes That Are Keeping You Stuck (And How To Break Free)

Summer’s here, and so is the chaos!Kids are off school, routines are out the window, and for many men over 40, health and fitness goals go straight on the back burner.In this episode, Jay shares six brutally honest, no-BS strategies to help you stay in shape without acting like a monk at a BBQ. If you’re looking for a plan that works in the madness, not just when life is perfect, this one’s for you.Inside This Episode:Why “shrinking the goal, not the standard” is your summer survival mindsetThe Barbecue Mode nutrition strategy that keeps your waistline intactHow to switch from ‘gym guilt’ to realistic summer movementThe biggest alcohol mistake people make in July and AugustWhy presence > perfection – and how your kids will thank you for itThe 20/20/20/20/20 daily challenge that changes the game📥 FREE DOWNLOAD: 40 Books Every Man Should Read at 40Ready to sharpen your mind while you reshape your body?👉 Grab your free ebook here

#127 - Your ULTIMATE Summer Survival Guide

What happens when you hand the mic to an AI and give it permission to challenge you on everything?In this episode, Jay sits down with an AI co-host designed to dig deeper, call out the fluff, and ask the hard questions most people avoid.No scripts. No echo chamber. Just raw, honest conversation about what really matters for men over 40 who want to get strong, stay sharp, and take control of their health.Inside This Episode:Jay’s real-time responses to being challenged on his core beliefsWhy most men are stuck in information overload and what to do about itThe difference between doing what’s effective vs what’s popularThe essential foundations for energy, body composition, and long-term progressWhat Jay actually does when life goes sidewaysWhy progress in your 40s isn’t about perfection—it’s about priorityWant to grab 40 books every 40-year-old man should read to maximise his life?Click here and grab your free ebook

#126 - AI Challenges Everything I Believe About Men’s Health

If you're a man over 40 thinking about jumping on TRT (Testosterone Replacement Therapy), STOP and listen to this first.In this deep-dive solo episode, Jay breaks down the essential habits, protocols, and mindset shifts you must implement before even considering TRT. He exposes the billion-pound TRT industry, explains why it’s a lifelong commitment, and gives you the truth most clinics won’t tell you.Jay also shares the powerful story of one of his clients who naturally went from low to normal testosterone levels in just 10 months without injections.In This Episode, You'll Learn:✅ Why TRT is a brilliant business model—but a dangerous first move for you✅ The 7 non-negotiables to naturally boost your testosterone✅ How sleep, alcohol, diet, and stress are silently wrecking your hormones✅ Real talk about belly fat, body composition, and what it's doing to your T levels✅ Which supplements are actually worth it—and which ones are total snake oil✅ The hidden habits (like screen time and plastic containers) that quietly impact your endocrine health✅ How Jay tracks his own stress and health using wearables—and what you can learn from it✅ The “beer ritual” hack that helped Jay quit drinking for 6 monthsKey Topics Covered:Sleep – Your #1 natural test boosterAlcohol – The socially accepted testosterone killerDiet – Protein, fats, micronutrients, and UPFsStress & Cortisol – How to manage and track itBody Composition – Why your belly is holding you backResistance Training – The role of lifting heavy and recoverySupplements – What actually works (Vitamin D, Ashwagandha, Creatine)Endocrine Disruptors – Plastic, parabens, and being more mindfulBottom Line:Don’t medicate what you haven’t fixed with lifestyle.TRT might be a tool, but it should never be your shortcut.Quote of the Episode:“People wait until they're broken before they fix themselves. Fix yourself daily.” — Jay AldertonWant to Know Where You Stand?Start with a blood test. Get the data. Build the habits. Then make the decision.

#125 - Listen to this before you start TRT

In this episode of Jay explores the concept of 'La Dolce Vita' or 'the sweet life,' reflecting on how to redefine success and happiness in today's context. He emphasises the importance of slowing down, enjoying good food and company, taking care of oneself, being present, and focusing on building meaningful experiences rather than material possessions. Through insights from Stoicism, Jamie encourages listeners to cultivate self-mastery and live intentionally, ultimately leading to a richer, more fulfilling life.If you’re feeling stuck, unmotivated, or unsure of what’s next, this episode will challenge you to take back control and build a future you’re excited about.Jay’s RM40 Programme is designed exclusively for men over 40 who are ready to level up their strength, fitness, mindset, and habits. If you’re serious about transforming your body and life, apply today:👉 [⁠Click here to apply for RM40]⁠📩 Newsletter: [⁠Sign up for Jay’s daily knowledge bombs⁠]📱 Instagram: ⁠@JayAlderton⁠🎥 YouTube: [Subscribe for more content]If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with a mate who needs to hear this! 🚀

#124 - Living La Dolce Vita

In this episode, Jay Alderton dives deep into the concept of the midlife crisis, something many men approaching 40 experience. But instead of seeing it as a crisis, Jay reframes it as an opportunity for growth, reinvention, and mastery.He shares practical insights on how to navigate this phase with confidence, discussing.- The real reason midlife feels like a crisis- The six-step framework to rebuild your body, mind, and life- Why a life audit is the first step to transformation- How to take control, set new goals, and create momentum- Why most men over 40 struggle—and how to break freeIf you’re feeling stuck, unmotivated, or unsure of what’s next, this episode will challenge you to take back control and build a future you’re excited about.Jay’s RM40 Programme is designed exclusively for men over 40 who are ready to level up their strength, fitness, mindset, and habits. If you’re serious about transforming your body and life, apply today:👉 [Click here to apply for RM40]📩 Newsletter: [Sign up for Jay’s daily knowledge bombs]📱 Instagram: @JayAlderton🎥 YouTube: [Subscribe for more content]If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with a mate who needs to hear this! 🚀

#123 - The Midlife Crisis Blueprint

In this episode, we’re diving into the red flags that show your routine isn’t working—and exactly how to course-correct before you burn out. If you’re feeling sluggish, struggling to see progress, or just not enjoying your training, this one’s for you.I cover:✅ Why tracking is non-negotiable if you want to make real progress✅ How to fix low energy (hint: it starts with sleep and food)✅ The biggest workout mistake that’s killing your motivation✅ Why your evening routine dictates your success the next day✅ The #1 reason you keep craving junk food—and how to stopKey Takeaways:🔹 Your routine should make you feel strong and energized—not drained.🔹 Tracking your workouts and nutrition is a game-changer.🔹 Recovery is just as important as training—don’t neglect it.🔹 Front-loading calories can help keep your energy stable.🔹 Enjoyment is key—boring workouts = poor consistency.🔹 Cravings = missing nutrients—not just willpower issues.If you’ve ever felt like you’re spinning your wheels and not getting results, this episode will help you identify what’s broken and fix it fast.🚀 If You’re a Man Looking to Invest in Yourself This Year, Join RM40!Struggling to stay consistent with your fitness? Tired of feeling stuck? RM40 is my 16-week program designed for men over 40 who want to rebuild strength, move better, and master their health without wasting time on fluff. You’ll get a customised strength, nutrition, mobility, and mindset protocol so you can finally get in shape, stay in shape, and feel unstoppable. Click here to apply now

#122 - 10 WARNING SIGNS Your Routine is Failing You

Welcome back to the Jay Alderton Podcast!Today, we're diving deep into nutrition for 40+ who want to stay strong, lean, and full of energy—without overcomplicating it. With over 15,000 transformations under my belt, I know what works (and what’s absolute BS).In this episode, I break down an 8-step nutritional blueprint that will help you:✅ Build and maintain muscle effortlessly✅ Avoid crash diets and unnecessary restrictions✅ Master your meal timing for energy, performance, and recovery✅ Find the perfect balance of carbs and fats without losing your mind✅ Use supplements smartly (and avoid wasting money)What You’ll Learn Today:📌 Step 1: Prioritise Protein – The foundation for strength and longevity📌 Step 2: Balance Fats & Carbs – Why cutting either is stupid📌 Step 3: Master Meal Timing – Avoid nighttime snacking disasters📌 Step 4: Follow the 80/20 Rule – How to eat your favourite foods guilt-free📌 Step 5:Hydration & Electrolytes – The underrated game-changer for performance📌 Step 6: Smart Supplementation – What actually works for over-40s📌 Step 7:Metabolic Optimization – Why it’s not your metabolism that’s broken (it’s your habits)📌 Step 8:Power Foods for Longevity – What to eat for better energy, digestion & recoveryThis is nutrition made simple—no gimmicks, no fads, just proven strategies that work.Want to Work With Me?If you’re ready to take your body and mindset to the next level, my RM40 Program is launching its next cohort soon.📩 DM me "RM40" on Instagram or click here to apply.

#121 - The Nutritional Blueprint for 40 Year Olds

In this episode of The Jay Alderton Podcast, Jay introduces the concept of the Eudaptic State, a term he coined to describe the powerful combination of flourishing and adaptability. He dives deep into the essential components of physical health, mental resilience, and optimizing physiology to achieve a well-rounded state of wellbeing.If you’re looking to level up your life, master your body and mind, and unlock your true potential, this episode is a must-listen.---Are you an entrepreneur or business owner who demands peak energy, focus, and resilience to dominate in both business and life?Take 5 minutes to complete my "Is Your Lifestyle Secretly Sabotaging Your Health?" and find out the exact strategies to improve your life!click here to take the quiz

#120 - How To Build An Unshakeable Body and Mind

Jay Alderton sits down with Sahil Bloom, author of The Five Types of Wealth, for a profound conversation about redefining success and embracing a holistic view of wealth. 
Sahil shares his transformative journey, unpacking how tragedy, self-reflection, and daily discipline shaped his philosophy. 
From the irreplaceable value of time to the power of "glimmers" in everyday life, this episode challenges listeners to rethink wealth beyond money and cultivate a life of purpose, connection, and resilience.
Key Discussion Points:

The Five Types of Wealth:

Time: Your most finite resource—invest it intentionally.

Social Connections: Combat loneliness in a hyper-connected world by prioritizing depth over breadth in relationships.

Mental Health: Recognise "enough" to escape the trap of external validation.

Physical Well-Being: Build resilience through small, consistent challenges.

Financial Stability: Create value first—success follows.



Embracing Mortality (Memento Mori):

How acknowledging death clarifies priorities and fuels purposeful living.

The role of tragedy in reshaping life perspectives.



Energy & Authenticity:

The impact of energy in daily interactions—why "vibes" matter more than words.

Avoiding transactional relationships and nurturing genuine connections.



Triggers vs. Glimmers:

Triggers: Stressors that drain energy (e.g., burnout, comparison).

Glimmers: Micro-moments of joy or peace (e.g., a sunrise, laughter) that anchor you in the present.



Discipline & Momentum:

Daily habits as the foundation of growth—start small, think long-term.

The "flywheel effect": How incremental progress compounds into transformative change.



The Paradox of Modern Life:

Why being more connected digitally has led to deeper loneliness—and how to fix it.




Where to Find Sahil Bloom:

Twitter/X: @SahilBloom

Newsletter: The Curiosity Chronicle

Book: The Five Types of Wealth (Amazon)



#119 - Sahil Bloom - The 5 Types of Wealth

CLICK HERE TO GET YOUR COPY OF HARD STUFF, EASY LIFE

In this episode of "Mindset with Muscle," Jay Alderton shares transformative insights on the non-negotiable aspects of a healthy lifestyle. 
Covering the essentials of exercise, the pitfalls of ultra-processed foods, and the importance of a balanced informational and social diet, Jay offers practical advice and motivational wisdom to help listeners cultivate a life of health, happiness, and longevity.

Key Discussion Points:

Exercise as a Non-Negotiable:

Jamie stresses the importance of regular exercise, not just as a hobby, but as a fundamental component of a healthy lifestyle. He advocates for at least three exercise sessions per week as a baseline for everyone.


The Impact of Ultra-Processed Foods:

Delving into the dangers of a high intake of ultra-processed foods, Jamie discusses strategies to reduce consumption from the average 60% to a healthier 20%, emphasizing the role of common sense and moderation in dietary choices.


A Holistic Approach to a Healthy Diet:

Extending the concept of diet beyond food, Jamie highlights the significance of absorbing quality information and surrounding oneself with uplifting people. He offers actionable advice on how to enhance one's informational diet and curate a supportive social circle.


Regret and Long-Term Planning:

Reflecting on the theme of regret, Jamie introduces a framework to help listeners evaluate their life's direction, set achievable goals, and take proactive steps towards personal and professional fulfillment.




Packed with straightforward, no-nonsense advice and energizing insights, this episode is a must-listen for anyone looking to improve their physical health, refine their dietary habits, and enrich their personal relationships.

#118 - Exercise, Nutrition, and Mindset Mastery

To grab a copy of my new book Hard Stuff, Easy Life Click Here

In this podcast episode, Jay Alderton discusses the concept of 'hard stuff' and how embracing difficult challenges can lead to an easier life. 

He covers seven principles related to the word 'hard': exercise and eating healthy, self-awareness, taking responsibility, kindness and forgiveness, changing bad habits, writing things down, and being different. 

Jay emphasises the importance of challenging oneself, being accountable, and making positive changes to achieve personal growth and success.



#117 - Doing The Hard Stuff

Click here to Pre Order Hard Stuff, Easy Life
In this conversation, Jay discusses six bad habits that people should drop for better physical and mental well-being. 
The habits include doom scrolling, gossiping, snoozing, vaping, comparing oneself to others, and multitasking. 
Listen to Jay's insights and strategies for breaking these habits and the alternative positive coping mechanisms to replace them with.




#116 - The 6 WORST Habits For Your Body and Mind

In this empowering episode of Mindset with Muscle, I sit down with Natalie Russell to delve into her transformative journey through healing from trauma and navigating toxic relationships. 
We discuss the profound impacts of early childhood trauma, the power of self-awareness, and the importance of self-compassion in the healing process.
Knowledge Bombs:

The significance of owning your story and taking responsibility for your healing.
How trauma can affect the mind-body connection and manifest physically.
Strategies for developing self-esteem and self-love.
The importance of vulnerability and self-awareness in personal growth.
Insights into building and maintaining healthy relationships.
Natalie’s personal experiences from reality TV to her future aspirations in writing and hosting retreats.


To follow Natalie on Instagram, Click Here

#115 - Healing Your Trauma With Natalie Russell

I today’s episode, I’m excited to share 39 important lessons I’ve learned over my 39 years. We’ll dive into tips on how to be happier, grow personally, keep up good relationships, and find success.
What You’ll Learn:

Living in the Moment: I’ll talk about why it’s great to enjoy what’s happening right now and not always worry about what’s next.
Valuing People: How important it is to care for the relationships in your life because they really make a difference.
Always Growing: I encourage everyone to keep learning and growing every day. It never stops!
Setting High Goals: Why it’s good to aim high and keep pushing yourself.
Making a Difference: I’ll share why it’s important to leave a positive mark on the people around you.
Handling Social Media: We’ll discuss how to use social media wisely so it doesn’t take over your life or make you unhappy.
Being Real: I’ll talk about the importance of being yourself, especially for your family and kids.
Taking Care of Your Health: How looking after your health is one of the best things you can do for yourself.
Asking for Help: It’s okay to ask for help when you need it, and I’ll tell you why that’s a strong thing to do.
Working Hard: How facing challenges and working hard can really help you grow.
Enjoying the Ride: Lastly, I remind you to have fun with what you’re doing and not just focus on the end goal.


#114 - Jays 39 Life Lessons at 39

In this insightful episode, I sit down with Lisa McFarlane, one of the UK and Ireland's top relationship coaches, to discuss the significance of personal transformation in the context of relationships. 
They talk deeply about the concept of being a whole person in a relationship, the breakdown and breakthrough cycle, and the need for common sense in navigating relationships.
Key Insights:

Becoming a Whole Person: Lisa shares her journey into relationship coaching and emphasises the importance of being a whole person. She discusses the need for individuals to work on themselves before entering or improving their relationships.
Breakdown and Breakthrough Cycle: We explore the concept of the breakdown and breakthrough cycle, where conflicts or challenges in a relationship can lead to growth and transformation if approached with the right mindset.
Common Sense in Relationships: Lisa stresses the importance of applying common sense principles in relationships, such as effective communication, understanding each other's needs, and resolving conflicts healthily.
Codependency and Self-Care: The discussion touches on the dynamics of codependency and the importance of filling one's own cup before being able to show up in a relationship fully.
Communication and Conflict Resolution: Lisa and Jay address the challenges of compartmentalisation and the need for emotional connection and understanding in relationships. They emphasise the significance of communication, sulking, and healthy conflict resolution.
Advice for Dating Later in Life: Lisa provides valuable advice for individuals re-entering the dating scene later in life, highlighting the importance of self-love and finding a partner who has also done the work on themselves.


Chapters
00:00 The Journey into Relationship Coaching and Personal Transformation
03:38 Being a Whole Person in a Relationship
10:38 Understanding Codependency and Filling Your Own Cup
22:26 Navigating Conflict and Avoiding Sulking
27:41 Striving for Healthy Conflict Resolution and Emotional Connection
29:35 Love Languages and Self-Affirmation
34:48 Sweating the Small Stuff and Prioritizing the Little Things
41:03 Love, Trust, and Giving Someone the Power to Destroy You
44:05 Investing Time and Quality in Your Relationship
48:20 Daily Signals of Love and Care
52:25 Dating Advice for Individuals Re-entering the Dating Scene
57:29 Conclusion


#113 - Relationship Secrets with Lisa McFarland

In this episode, Phil Graham and Jay Alderton discuss the challenges and opportunities in the fitness industry. 
They share their experiences building successful fitness businesses and provide valuable insights and lessons for fitness professionals.
Want to know the boring steps every fitness coach needs to build a multi-six-figure (recurring) business?
Join us on 4th May for our FREE workshop
Register below
https://fitness-entrepreneur.com/legacy-event/

#112 - How to Scale a Successful Fitness Business with Phil Graham

In this episode, I’m speaking to Stephanie Harrison
Stephanie is an expert in the science of happiness and the creator of the New Happy philosophy. She has a master’s degree in positive psychology from the University of Pennsylvania,
Her company, The New Happy, has revolutionized the way that people understand and pursue happiness using Their artwork, newsletter, videos, podcast, and resources which reach millions of people around the world every month. 
Check Out Stephanie's Website The New Happy 
Takeaways

Society has conditioned us to pursue the wrong things for happiness, such as success, material possessions, and external validation.


True happiness comes from intrinsic motivation and being true to oneself.


Capitalism, individualism, and dominance influence our beliefs about happiness and lead us astray.


The pursuit of extrinsic goals often leaves us feeling empty, while finding intrinsic joy in our pursuits brings fulfillment.


We are enough and deserving of happiness just as we are. Recognize your worthiness and separate it from external achievements.


Ask for help and embrace the power of connection.


Be mindful of the impact of social media on happiness and prioritize in-person connection.


Start the journey to new happy by understanding your authentic self and taking small steps towards pursuing passions and serving others.


Chapters
00:00 The Pursuit of Happiness
02:59 The Wrong Path to Happiness
05:59 The Influence of Capitalism, Individualism, and Dominance
08:58 Transitioning to a New Way of Thinking
11:54 The Difference Between Happiness and Success
15:56 Intrinsic Motivation vs Extrinsic Motivation
25:08 Recognizing Worthiness
27:11 The Paradox of Self-Worth and Goal Pursuit
29:04 The Power of Asking for Help
32:42 The Importance of Connection
35:23 The Impact of Social Media on Happiness
40:27 The Power of In-Person Connection
43:21 Starting the Journey to New Happy



#111 - How to be Happy with Stephanie Harrison

In this special episode, I sit down with 7x Mr Olympia Phil Heath to explore the depths of achieving greatness, the pivotal role of mindset and discipline, and take an exclusive look at his new documentary, "Breaking Olympia." 
To watch Phil's Brand New "Breaking Olympia" Documentary, Click Here

Show Highlights:

Phil Heath on Overcoming the Fear of Success: Discover why the real challenge isn't always achieving success, but the fear of maintaining it. Phil shares his insights on navigating the mental hurdles that come with greatness.

The Power of Discipline: From his transformative experience in Basketball to the disciplined approach required in Bodybuilding, Phil reflects on how discipline has been a cornerstone of his success.

Training for Greatness: Learn about the dynamic nature of training for Mr. Olympia, the importance of continuous self-improvement, and how competition fuels growth.

Inside "Breaking Olympia": Phil Heath gives us a behind-the-scenes look at his documentary, sharing the emotional rollercoaster of reliving his journey and the gratification of documenting his legacy.


Key Takeaways:

Success requires not just achieving goals but maintaining an unwavering mindset to preserve them.
Discipline shapes character and is essential for personal and professional growth.
Embracing challenges and competition is crucial for surpassing limits and achieving excellence.
"Breaking Olympia" is not just a documentary but a testament to Phil Heath's journey. It showcases the highs and lows of his path to becoming a bodybuilding legend.

Closing Thoughts: Phil Heath's story powerfully reminds us that mindset and discipline are the bedrock of success. 
Whether you're chasing your own version of Olympia or seeking to overcome personal barriers, Phil's journey offers valuable lessons and inspiration for all.




#110 - Phil Heath: Mindset, Discipline, and the Journey to Olympia

In this episode, I share an incredible podcast I recorded last year with Mark and Curtis Tilbury on the Strike it Big Podcast.
We talk about how to get the "perfect" body, Relationships and how to build confidence.
Enjoy!

#109 - GETTING THE PERFECT BODY AND RELATIONSHIPS

In this episode, I talk about Neurogenesis.
Neurogenesis is the ability for adults to generate new brain cells.
I delve deep into neurogenesis and the daily habits and routines you can implement to help increase it.



#108 - HOW TO GROW NEW BRAIN CELLS

In this episode, I share with you why I'm giving up beer for a year and some interesting life paradoxes.
To Join my 5-Day Mindset with Muscle Challenge Click Here
To Join my Knowledge Bomb Newsletter Click Here

#107 - WHY I'M GIVING UP BEER FOR A YEAR

In this deeply reflective and insightful episode of the Mindset Muscle Podcast, host Jamie Alderton engages in a thought-provoking conversation with Sahil Bloom, exploring the transformative power of focused effort, the beauty of simplicity, and the significance of embracing life's paradoxes. 
Through their dialogue, they delve into personal stories of failure, growth, and the profound changes that can occur in just one year of dedicated action. 
The episode is rich with wisdom on the importance of asking the right questions, the impact of our closest relationships, and the concept of investing time wisely to yield compounding benefits in personal and professional life.

Transformative Power of Focused Effort: Understand how one year of concentrated effort can fundamentally alter your life's trajectory, emphasizing the importance of daily commitment.

Embracing Life's Paradoxes: Discover the paradox of effort, where the most effortless performances are a result of hard, gritty practice, and how intelligent people can sometimes fall into the trap of overcomplicating things for the sake of complexity.

The Importance of Simplicity: Learn why simplicity often trumps complexity in achieving long-term success and fulfillment.

Finding the Right Questions: Sahil Bloom shares a life-changing realization about the importance of asking the right questions to uncover the answers that already lie within us, rather than seeking external solutions.

Cherishing Relationships: A touching reflection on the significance of deepening bonds with loved ones and prioritizing these relationships above materialistic or superficial goals.

Investing vs. Spending Time: Gain insight into the difference between investing time in actions that compound positively over your life versus spending time on ephemeral or non-productive activities.

Learning from Mistakes and Regret: Both Jamie and Sahil share personal anecdotes on their "best mistakes" and how these perceived failures were actually pivotal moments leading to growth and better opportunities.


This episode is a must-listen for anyone looking to inspire change in their life, understand the value of focused effort, and appreciate the simple yet profound elements that contribute to personal and professional growth. 
Join Jamie and Sahil as they navigate the complexities of life, offering listeners invaluable lessons on resilience, purpose, and the art of living well.

Sahill Bloom on Twitter
Sahil Bloom on Instagram


#106 - THE LIFE BLUEPRINT WITH SAHIL BLOOM

In this episode of "6 Harsh Truths," Jay delves into the reality of life's challenges and the essential truths we often overlook. 
Jay offers a blend of tough love and practical wisdom. He discusses how understanding and embracing these truths can lead to personal growth, better decision-making, and a more fulfilling life. 
Each point is explained with real-life examples and actionable advice, making the episode both relatable and inspiring.
Show Notes

Life's Not Fair:

Jay discusses how life circumstances vary for each individual.
The importance of not comparing oneself to others based on age or apparent success is emphasised.
The concept of life is like a game of poker, where strategy can overcome a bad hand.


Success Requires Sacrifice:

The need to sacrifice comforts, time, and relationships for success.
Focus on changing negative coping mechanisms and investing time wisely.
Importance of reassessing relationships that may hinder personal growth.


Life is About Choices, Not Chances:

The power of making decisions and how they shape our lives.
Encouragement to make positive choices in daily habits and relationships.
A reminder that private practices are often rewarded publicly.


You Will Face Rejection:

How to handle and learn from rejection.
Jay shares his personal method for dealing with failures and setbacks.
A challenge to listeners to face uncomfortable situations and grow from them.


Not Everyone Has the Same Heart as You:

Recognizing that people have different values and motivations.
The importance of doing good without expecting anything in return.
Advice on managing expectations in relationships.


You Have to Make Your Own Purpose:

The concept that life doesn’t come with a set purpose; it's something one must create.
Jamie talks about finding personal meaning and purpose through action and exploration.
Encouragement to adopt a proactive mindset in life.



The episode concludes with Jay reiterating the importance of what we feed our minds and bodies, and how it shapes our lives.


#105 - 6 HARSH TRUTHS TO HELP YOU DOMINATE 2024

In this episode, I discuss the six key signs that someone is emotionally mature.
Emotional maturity is sexy AF! 
Nothing screams awesome than someone who looks like they have their sh*t together!
Do you want me to send you four new knowledge bombs each week to get you healthier, happier, fitter and stronger?
Click here and I'll send it to you on friday

#105 - 6 SIGNS OF EMOTIONAL MATURITY

This episode is from this week's Instagram Q&A session with many knowledge bombs dropped!
We speak about finding your purpose, how to be more productive and how to deal with anxiety and overwhelm
Enjoy!

#104 - HOW TO FIND YOUR PURPOSE - INSTAGRAM Q&A WITH JAY

Welcome to a special episode of "Mindset with Muscle"! 
This week I celebrate my 38th trip around the sun
We will delve deep into 38 unique insights accumulated over the years, which have shaped my outlook and strengthened my mindset.
This episode is a testament to the belief that discipline, like a muscle, needs daily exercise. It celebrates the humbling experience of Jiu Jitsu and embraces the joys of moderation, whether it's wine, beer, or your chosen form of escapism. We'll talk about the transformative power of cold plunges and mindfulness, and the significance of stretching beyond the physical realm into the mental.
Join us as we navigate through real-life lessons on managing overwhelm, the importance of authenticity, and the power of participation. We'll discuss the art of making friends, the role of personal standards, and the need to embody the traits you seek in others.
In this episode, we debunk the fallacy of external validation and spotlight the power of actions over words. We'll share the usefulness of writing things down and debunk the myth of perfect control over life. The episode also underscores the importance of seeking discomfort, the calming effect of daily breathwork, and the influence of the company you keep.
This birthday episode is not just a celebration of age but a celebration of life's lessons, personal growth, and the wisdom that comes with the passing years. This episode has everything from appreciating what you have, wearing confidence, and making sacrifices to valuing a good night's sleep!
So tune in as we explore the dance between control and feelings, the physical versus the digital, and discuss why the most profound knowledge demands your attention. This is "Mindset with Muscle" - real, raw, and ready to challenge you to think deeper, push harder, and rise higher.

#103 - 38 THINGS AT 38

Today's guest on the Podcast is Sahil Bloom.
Sahil Bloom is an inspirational writer and content creator, captivating millions weekly through his social insights and bi-weekly newsletter.
In this episode, we speak about how to have your ideal day, harsh truths everyone needs to hear and how to get more focus, purpose and direction in your life.
To find out more about click here


#102 - Your Ideal Day with Sahil Bloom

In this brand new mindset with muscle episode I dive into 4 things I've been thinking about this week

👉 Expose Yourself - If you avoid things you’re fearful of you’ll be more fearful of them. To get over this you need to expose yourself often to the thought and feeling.
👉 Boiling a Frog - Don’t get comfortable in an uncomfortable environment as the longer you spend there, the harder it is to leave.
👉 If We Were Wise - The antidote to perfectionism is to realise how imperfect we really are
👉 Negative Visualisation - Absence makes the heart grow fonder. Visualise often a life without the things you love and you’ll appreciate having them more.

#101 - Exposing Yourself and Boiling Frogs

This episode is from an epic live stream I did last week on Instagram.
Lots of golden nuggets to take away from this episode, enjoy!


#100 - Discipline and Backing Yourself - Instagram Live Q&A Session

In this episode, I share with you five of my favourite Mental Models for Growth
👉  “The Map is not the Territory” The world we think we live in is not always the world we live in
👉  “The Anchoring Bias” Be careful to place too much of your decision-making based on the first piece of information you hear
👉  “The Confirmation Bias” Weight up all evidence when making big decisions; it’s not easy to disagree with your personal biases, but doing so will save you a lot of heartache and regret
👉  “Fundamental Attribution Error” Try and separate someone's behaviour from who they are. Empathy and Kindness Win every time.
👉  “The Curse of Knowledge” Never assume someone knows as much as you. Always try and simply down complex subjects. Doing so will give you a greater understanding of the subject too

To sign up for my knowledge bomb newsletter, click here

#99 - 5 MENTAL MODELS FOR GROWTH

In this episode, I break down five paradoxes and how they can help you with your growth and personal development.
Have you joined my knowledge bomb newsletter yet?
Click here to join

#98 - 5 PARADOXES FOR PERSONAL GROWTH

In this episode, I break down some of my favourite life principles to live by

Embrace The Dip
Master The Gap
Don't Complain, Don't Explain
Learn then Teach
Focus on Fun
Thoughts Become Things
Overcome Obstacle
Create more than you Consume
Give and Forget, Receive and Remember



#97 - 10 LIFE PRINCIPLES TO LIVE BY

In this episode, I summarise five incredible quotes from David Goggins that get you to think.
Goggins is a decorated US Navy SEAL, world record holder, motivational speaker, endurance athlete and author.
In this episode, we discuss 5 of his best quotes/mental models
1. You don’t need six-pack abs if your mind is steel-plated.
2. 99% of the work done is unseen.
3. I’d rather you hate me and get better than like me and stay the same
4. Performance Without Purpose
5. Who’s gonna carry the boats?


#96 - 5 LIFE LESSONS FROM DAVID GOGGINS

In this episode, I break down 5 key strategies for en EPIC Evening Routine
- Hot Shower 1hr Before Bed
- Journal/Brain Dump
- Read a Paper Book In Bed
- No Phones in the Bedroom
- Pink Noise
If you would like me to send you weekly knowledge bombs in your inbox to get you healthier, happier, fitter and stronger just click here

#95 - The ULTIMATE Evening Routine

In this episode, I discuss five game-changing strategies to help you improve your self-discipline!
Fancy getting a weekly knowledge bomb into your inbox each Saturday
Click here to join my knowledge bomb newsletter

#94 - THE 5 SECRETS TO SELF-DISCIPLINE

Welcome to another episode of the Mindset with Muscle Podcast!
In this episode, we explore different strategies to help you reduce your stress levels using the power of your senses!
Fancy winning a Free Place on my up-and-coming Programme Mindset with Muscle?
All you have to do is register, and it could be you
Just click here to register


#93 - 5 STRESS BUSTING STRATEGIES FOR THE SENSES

In this episode I talk all about Mindfulness and why it's so important for your physical and mental wellbeing!
If you would like me to send you weekly knowledge bombs like this episode, just click here to register for my knowledge bomb newsletter 

#92 - Mindfulness Mastery - The 5 Benefits of Mindfulness

Super Excited to be back in the Game with my Mindset with Muscle Podcast!
In this episode, I give you six incredible tips to make sure you have the best start to 2023!
If you want to see the other 17 tips I shared head on over to the Mindset with Muscle Website

#91 - 6 Tips For an Incredible 2023

In this episode, I speak to Dr Karan Rajan and talk about all things Instagram, Stoicism and why we are 70% Banana!
Being a surgeon, Dr Karan works long hours but has still managed to commit to content creation and grow and audience of over 5 million followers!

#90 - Stoicism and Bananas with Dr Karan Rajan

My Guest today is Kyle Creek (a.k.a The Captain) on Instagram
Follow Kyle Here
In this episode, we go deep on a host of things...
- How to deal with people stealing your work
- Quotes that have changed his life
- Dealing with The "Dark Times"
- How to get out of a "Funk"
- Why Hippos are Fucking Dicks
Such a fantastic episode with lots of knowledge bombs dropped!

#89 - Kyle Creek (a.k.a The Captain) - Resistance to Change is an Invitation to Pain

Welcome to a brand new episode of the Mindset with Muscle Podcast!
In this episode, I'm joined by the legend that is Jordan Syatt.
Jordan was Gary Vee's Personal Trainer for many years and has personally amassed millions of followers online with his No BS Approach to Nutrition and Training.
We go deep on a number of subjects including how to grow a social media following and what it was like to coach on of the biggest names in the world Gary Vaynerchuk.

#88 - Jordan Syatt - Facebook "Pokes" and Coaching Gary Vee

Welcome to the final episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This episode asks the experts "If you only had an hour a day to work on your business what would you do?".
My list of Guests Includes...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee 

#87 - The One Hour Business Challenge - Q&A With The Experts Episode 9

Welcome to the eighth episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This episode asks the experts "What has been the biggest learning curve in growing your own business over the past 5 years?".
My list of Guests Includes...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee 

#86 - Expert Business Growth Tips - Q&A With The Experts Episode 8

Welcome to the seventh episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This 7th episode asks the experts "What were the biggest fitness mistakes you made at the start of your journey??".
My list of Guests Include...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee

#85 - Build a Name For Yourself - Q&A With The Experts Episode 7

Welcome to the sixth episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This sixth episode asks the experts "When you become stressed and overwhelmed what things do you do to help reduce it down?".
My list of Guests Include...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee 

#84 - How to Deal with Stress - Q&A With The Experts Episode 6

Welcome to the fifth episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This fifth episode asks the experts "What book has had the biggest impact on your life in the past 5 years??".
My list of Guests Include...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee 

#83 - Life Changing Books - Q&A With The Experts Episode 5

Welcome to the fourth episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This fourth episode asks the experts "What is a belief or behaviour that you've changed your mind on in the last 5 years??".
My list of Guests Include...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee 

#82 - I've Changed my Mind - Q&A With The Experts Episode 4

Welcome to the third episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This third episode asks the experts "What were the biggest fitness mistakes you made at the start of your journey??".
My list of Guests Include...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee 

#81 - Biggest Fitness Mistakes - Q&A With The Experts Episode 3

Welcome to the second episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This first episode asks the experts "what advice would you give to someone who is looking to start a weight loss journey?".
My list of Guests Include...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee 

#80 - Weight Loss Secrets - Q&A With the Experts Episode 2

Welcome to the first episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This first episode asks the experts "what non-negotiable" habits do you do for your body each day to keep it fit, healthy and strong.
My list of Guests Include...
Alan Barratt 
Ben Carpenter 
Ben Haldon 
Chris Williamson 
Dan Osman 
Diren Kartal 
Dr Mike 
Emilia Thompson 
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson 
James Smith 
Lucy Davis 
Lucy Lord 
Mark Coles 
Paul Mort 
Phil Graham 
Shaun Stafford 
Shelly Mccoy 
Sohee Lee 

#79 - Non-Negotiable Habits - Q&A with the Experts Episode 1

Jay Samit is the former Independent Vice Chairman of Deloitte. An American digital media innovator, he has pioneered advancements in music and video distribution, social media, and eCommerce. He is the author of the bestselling book Disrupt You! Master Personal Transformation, Seize Opportunity and Thrive in the Era of Endless Innovation
In this episode, we talk about Jay's new book Future Proofing You. 
Jay shares the key understandings and step-by-step process for becoming rich and never needing another job again.  To prove the power of his 12 Truths, Samit also details the journey of how he mentored a broke millennial with these principles and empowered him to go from being on welfare to becoming a self-made millionaire in one year.

#78 - Jay Samit - Future Proofing You

In this episode, I share some interesting parables that will get you thinking about some of the things that life throws at you

#76 - Monday Parables

In this episode, I talk about 5 things that you can measure and manage to keep you on track during this "Pandemic Period"

#75 - What Gets Measured Gets Managed

In this episode, I talk about some of my best tips to be a little more optimistic during this difficult time

#74 - Optimist Prime

In this episode, I discuss 5 things to think about when it comes to Personal Development and Growth
1. What we can learn from Hermit Crabs
2. The 33% Rule (Frank Shamrock)
3. All or Nothing Approach and the right way about it (Art of Learning)
4. Big Fish, Little Pond
5. You can always get better (Disciplined Practice)

#73 - Personal Development and Growth

In this episode, I close the case on ketones and discuss why deciding what you want to do with your life is a little like deciding what to watch on Netflix

#72 - Netflix and FAD Diets

In this episode, I share with you 8 tips to have more discipline in your life...
1. Surround yourself in an environment that makes hard things easy to do
2. Have Non-Negotiables in your Day and in your week
3. Discipline is rarely enjoyable, but almost always profitable
4. Motivation gets you going but discipline keeps you growing - John Maxwell
5. Self-Discipline is when your conscience tells you to do something and you don’t talk back
6. Discipline is remembering what you want
7. Discipline becomes easier when you make a 30-day commitment to doing something and you see the result
8. The practice of training people to obey rules or a code of behaviour, using punishment to correct disobedience

#71 - Discipline 101 with Jay

Back with another Q&A Ladies and Gents answering all of your Nutrition, Training and Mindset Questions

#70 - Q&A With Jay

Back again for another episode of Mindset with Muscle
In this episode, I share with you six incredible mindset tips for you to have an incredible 2021
Enjoy!

#69 - 6 Mindset Tips For Your Best Ever 2021

Today on the Mindset with Muscle Podcast I'm going to be dropping 10 knowledge bombs on how to achieve successful fat loss in 2021
Tip 1 – Take Things Slow
Tip 2 – Measure and Manage (Steps, Nutrition, Mood)
Tip 3 – Don’t go KETO
Tip 4 – Join my 10 Day Tune Up Challenge
Tip 5 – Don’t expect it to be easy
Tip 6 – Don’t do it alone
Tip 7 – There’s more to fitness than how much you weigh
Tip 8 – No one is going to do it for you
Tip 9 – The Definition if Insanity…
Tip 10 – The Outcome is not the Outcome
Want to sign up to our 10 Day Tune Up? Just Click here

#68 - 10 Tips for Fat Loss Success in 2021

In this episode, I share with you my list of 10 things you need to do to get your shit together in 2021!

1. Filter your newsfeeds
2. Get more sleep
3. Have Highly Accountable Commitments
4. It's hard to see the label when you're stuck inside the jar
5. Warren Buffet Quote
6. Stop Buying Shiny Shit
7. The Theory of Creeping Normality
8. Measure and Manager your Finances, Fitness and Relationships
9. Beat on a Craft and Become World Class
10. Become a better listener 

#67 - 10 Ways to get your shit together in 2021

In this episode I share with you some of my favourite quotes from the stoics

#66 - Stoic Quotes with Jay - Lockdown Live Episode 10

Back with another Q&A session.

This one was straight fire!

#65 - Q&A With Jay - Lockdown Live Episode 9

In this episode, I answer some of your best questions and go deep on a few of them

#64 - Q&A With Jay - Lockdown Live Episode 8

In this episode, I chat to Dr Mike Banna who discusses the events that have happened over the past couple of weeks since he had the dreaded Coronavirus.

#63 - Bombs with Dr Banna - Lockdown Live Episode 8

In this episode, I discuss the five stages of grief and how they apply to this "Pandemic Period"

#62 - 5 Stages of Grief - Lockdown Live Episode 7

In this lockdown live episode I share five things that I learned from doing three 24 hour endurance events

#61 - 5 Things I learned from 24hr Challenges - Lockdown Live Episode 6

In this episode of lockdown live I catch up with my good friend Paul Mort and Discuss how to make it out alive on lockdown 2.0

#60 - Future Gratitude with Paul Mort - Lockdown Live Episode 5

In this episode, I chat to the Serial Entrepreneur Rob Moore and discuss Lockdown 2.0 and making the most out of this difficult time.

#59 - Purposeful Mistakes with Rob Moore - Lockdown Live Episode 4

In this episode I share my daily memes and let you in on some of the morning and evening routines that have helped me become more productive and get more sleep

#58 - Morning and Evening Routines - Episode 3 Lockdown Live

Welcome to episode 2 of the Lockdown Live.
In this episode, I share with you my daily memes, blow your mind with some planet facts and drop six truths that will make you a better person.
To check out some crazy map facts click here

#57 - 6 Truths to make you better - Episode 2 Lockdown Live

Welcome to episode 1 of my daily Lockdown Live Show!
In this episode, I share with you my top 10 tips for surviving lockdown.
Don't forget to fill out your daily lockdown log by clicking here 

#56 - How to Survive Lockdown 2.0 - Episode 1 Lockdown Live

In this episode, I chat with my good friend Dr Mike Banna and discuss all things Body, Brain and Business
To find out more about Dr Mike check out his Instagram by clicking here

#55 - Brain Bombs with Dr Mike Banna

Howdy folks! 
Back with another facebook live recording from this week talking all about feelings and how if you let them can have an affect o. your future.
We don't wake up every day in the mood to be productive however, it's important on these kind of days to do what I like to call "The Minimum Effective Dose of Productivity"

#54 - Don't let Feelings Affect your Future

We're all drowning in something be it stress or problems!
Today I want to talk to you about how to manage it by becoming more disciplined and helping people whenever possible

#53 - Are you drowning?

Over a week has passed since lockdown and a lot of people have put their lives on pause because they can't do what they are normally doing. 

This whole thing will eventually pass but at the moment we do not know when so it's time to adapt your way of thinking now and start thinking more permanently

#52 - Think Permanently

In this episode I show you 5 things you need to do daily to profit in this pandemic. I'm not talking financially, I'm talking about making the best use of all this uncertainty

#51 - How to Profit in a Pandemic

Are the recent circumstances causing you a lot of stress, anxiety and overwhelm?
You might need to go on the Low Information Diet!
In this episode, I explain exactly what the low information diet is and how it can help during these uncertain times
Something else that will help a lot is my J8 Fat Loss Challenge Which Opens its doors on Friday 20th March
To find out more click here

#50 - The Low Information Diet

In this episode, I talk about looking after yourself and assessing your physical and mental health by measuring your Health, Wealth, Productivity and Connectivity.

#49 - Morning Knowledge Bombs with Jamie

In this episode, I share with you my talk from the Now What Live Event where I was guest speaker at this week.
I go deep into my life and the lessons I have learnt from the ups and downs of it.
Enjoy!


