The Start Simple podcast

Fat Loss Expectations....What Nobody Tells You

If you've ever started a diet full of motivation and quit six weeks later wondering what went wrong this episode is probably the reason why. Nobody sits you down and tells you the real numbers. How long it's actually going to take. What you genuinely have to give up. What a sustainable deficit looks like in a real week with a real life. So people go in blind, set impossible expectations, fall short, and decide they're the problem. You're not the problem. You just didn't have the right information. In this episode we put real numbers on fat loss for the first time, no vague advice, no false promises. You'll learn exactly why 0.5-1lbs a week is the rate that actually gets you there, how calorie cycling works if you want flexibility at weekends, and the honest truth about alcohol and takeaways during a fat loss phase... including when they work and when they quietly undo everything. This is the episode to send to anyone who's been stuck in the same cycle for years. In this episode: * Why you probably have more to lose than you think and why that's actually good news * The 3,500 calorie rule and what it means in real weekly numbers * When 1,200 calorie days make sense and how to use them without burning out * The truth about alcohol and takeaways during a fat loss phase * What realistic timelines actually look like and how to reframe them so you don't quit Keywords: fat loss expectations, realistic weight loss, calorie deficit explained, how long does fat loss take, calorie cycling, alcohol and fat loss, sustainable fat loss, fat loss for busy people, Start Simple podcast, Andy Shevlin

Why You're Not Broken... The great metabolism myth!

If you've tried to lose fat, done everything "right," and still felt like your body was working against you this episode is for you. We'll break down what metabolic adaptation actually is, why it happens, and why it doesn't mean you're broken or the exception. Covering the science behind why diets slow your metabolism, set point theory, why the scales lie, and what you can actually do about it... this is fat loss science made simple. If you're done with the cycle of trying and failing, this is the episode that changes how you see your body. Topics covered:Metabolic adaptation, NEAT, Minnesota Starvation Experiment, set point theory, why the scales lie, diet breaks, resistance training for fat loss.

EPISODE 150!! With special guest UnklePhillzfit: How his running went viral and his inspirational story which led him there

This week I am absolutley privelaged to have been joined by the most well known runner on the internet this week... UnklePhillz After posting a video last week where he promised to run 1m for every follower, he quickly gathered over 150,000 followers and has began his running journey in style. In todays episode we went deeper, we talked about what led him to want to make change, the impact of his family, reliigion and friendships aswell as the impact he wants his journey to have on other people. This man is so inspirational and so authentic and his journey and mindset is something I think everyone can learn from. If you want him to run a meter for you, make sure to follow him @unklephillzfits. Please share, review and like the podcast as we get more guests with more incredible stories to join us.

5 systems to use to build actual discipline (because it's not what you think!)

So far in this series, we’ve covered: Why the all or nothing thinking keeps you stuck… And why you’re not lazy, you’re just avoiding the hard stuff Now it’s time to fix it. Because “just be more disciplined” is useless advice. In this episode, I break down 5 simple systems that will actually help you stay consistent, even when you don’t feel motivated. If you struggle with consistency, this is the one you need. Because discipline isn’t something you have… It’s something you build and this is how you start.

You're not lazy... you're an avoidant!

In the last episode, we talked about all or nothing thinking and why it keeps you stuck. But here’s the truth… You’re not lazy. You’re just avoiding the uncomfortable things that actually get results. In this episode, I break down: Why “laziness” isn’t the real issue The specific things you’re avoiding (and probably don’t realise) How this links directly to all-or-nothing behaviour Why fat loss feels harder than it actually is And what you need to start doing instead If you’ve ever told yourself: “I just can’t stay consistent” “I need more motivation” “I know what to do, I just don’t do it” This episode will hit. Because the problem isn’t that you don’t know what to do and you're just to lazy... It’s that you’re avoiding doing it.