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

I Did 75 Hard… And I’ll Never Do It Again

In this episode, I’m joined by my client Aoife, a nurse from Cork living in Dublin, to talk about moving from extreme stop-start fitness cycles to building a routine that actually works around real life. Aoife shares how she went from intense cardio, cutting out foods, and even doing 75 Hard while working 12-hour shifts, to finding a more sustainable approach with training, nutrition, shift work, weekends, and social life. We talk about night shifts, hospital takeaways, weight training, confidence, planning ahead, and why lasting results come from structure — not perfection. A great listen for anyone who feels like they’re constantly restarting and blaming themselves, when really, the system just doesn’t fit their life. 🎙️ Want to apply to work with me? Link below: https://forms.gle/1iqbWfQWvuHb3zzB8

How Keith Got Back In Shape Around Shift Work, Family Life & Real Life

In this client spotlight episode, I sit down with Keith to talk about his journey over the last 4 months. As a shift worker, dad of two and someone juggling a busy life, Keith found himself drifting further away from the standards, fitness and energy levels he once had. We discuss: → Why trying to "go all-in" was holding him back → How simple planning changed everything → Balancing fitness around shift work and family life → The mindset shifts that made progress sustainable → Why feeling better in yourself matters more than the number on the scales If you've ever felt like life is too busy to prioritise yourself, you'll get a lot from this conversation. Want to apply to work with me? Link below: https://forms.gle/1iqbWfQWvuHb3zzB8

Why the mindset that got you fit at 20 keeps you stuck at 30

Most people don't struggle because they lack discipline. They struggle because they're still trying to get fit the same way they did at 20. In this episode, I break down the 5 beliefs I see keeping former athletes and competitive lads stuck in the stop/start cycle and explain the mindset shifts that actually lead to long-term progress. If you've ever felt like you're capable of more physically but can't seem to stay consistent, this episode is for you …I’m opening 5 coaching spots this week. Apply below https://forms.gle/1iqbWfQWvuHb3zzB8

The Real Problem Former Athletes Face After Sport

Most former athletes don’t struggle because they lack discipline. They struggle because the structure that once kept them fit disappeared after sport. In this episode, Mike breaks down: * Why former athletes get stuck in stop/start cycles * Why going all-in no longer works * How standards slowly drift over time * The mindset shift that helps clients finally rebuild consistency Plus real stories from former athletes who stopped coasting and started feeling like themselves again. If you’re a former athlete tired of: → Stop/Start Cycles → All-Or-Nothing Fitness → Feeling Like You’re Capable Of More …I’m opening 5 coaching spots next week. Apply below https://forms.gle/1iqbWfQWvuHb3zzB8

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