The Last Diet Podcast: Training, Performance & Identity After 30

The 1 Thing I Did To Reset After 2 Days Of Drinking

After 2 days of drinking and eating out, Mike breaks down the biggest mistake former athletes make after a heavy weekend… …and the simple shift that helps you reset fast without spiralling. In this episode: * how to stop “Start Again Monday” thinking * why extremes after weekends backfire * practical ways to rebuild momentum quickly * the mindset shift that keeps standards high during summer If you’re ready to stop coasting and start building momentum again, apply for coaching below. https://forms.gle/1iqbWfQWvuHb3zzB8

Why Former Athletes Keep Restarting Monday

Most former athletes don’t struggle because they lack discipline. They struggle because one bad weekend turns into: * Guilt * Spiraling * “Start again Monday” In this episode, Mike breaks down: * Why weekends sabotage consistency * How to stop the all-or-nothing cycle * Staying in shape without giving up your social life * The mindset shift that helps former athletes finally stay consistent long-term Plus practical strategies you can use immediately this summer.

How Shane Got His Structure Back Without Giving Up His Social Life W/Shane Fowley

Shane Fowley joined me to chat about going from stop-start fitness to finally getting proper structure. We spoke about weekends, drinking, takeaways, and why going “all in” never really worked for him. Shane shared how small changes, better planning, and meal prep helped him stay consistent without giving up his social life. We covered how his confidence grew as he started seeing results and actually enjoying the gym. He also talked about running a 1:42 half marathon and feeling fitter on the football pitch than he has in years. Big takeaway: you don’t need to be perfect — start small, get structure in place, and build from there. If you’re ready to stop coasting and start building momentum again, apply for coaching below. https://forms.gle/1iqbWfQWvuHb3zzB8

The 5 Rules To Staying Consistent In Your 30s

In this episode, Mike breaks down the 5 rules former athletes and busy professionals need to stay consistent with fitness in their 30s — without relying on motivation, extreme diets or all-or-nothing plans. If you feel like: life has become more chaotic your standards have slipped you’re constantly “starting again Monday” or fitness feels harder than it used to… …this episode will hit home. Mike covers: why most fitness plans fail busy people the identity shift that happens in your 30s how to stop falling into all-or-nothing cycles the simple nutrition systems that survive real life and why structure matters more than motivation This isn’t about bodybuilding, perfection or living in the gym. It’s about rebuilding consistency, energy and standards in a way that actually fits your life.

How Jim Lost 2.5 Stone, Rebuilt His Standards & Stopped Restarting Every Monday

If you’re a former athlete who feels like you’re constantly restarting… This episode will hit home. Jim spent years stuck in the cycle: • Good few weeks • Fall off • Start again Monday He knew what to do… But long work hours, poor structure and all-or-nothing thinking kept pulling him backwards. In this episode, we break down: * what finally changed * how he rebuilt consistency * the mindset shift that changed everything * and why structure matters more than motivation This is not a “fitness transformation” story. It’s a conversation about rebuilding standards, identity and momentum again.