Exploring your health, fitness, fat loss and mindset questions. Hosted by Emma Storey-Gordon, this podcast provides insights and advice on various fitness and wellness topics.
Episodes
Ep. 930 - Q&A - coming off GLP-1s, Minimum effective dose for fitness, dieting and endurance training
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Ep. 929 - Evidence based 'Belly fat' loss plus case studies
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Ep. 928 - Q&A - How to view 'slip ups', adapting to darker days, where to find supplement research
Apply for coaching hereEmma recommends Examine.com for reviewing supplement research, including study quality and limitations.Creatine has evidence of benefit but is not essential or life-changing; diet alone may not readily saturate creatine stores.Supplement choices should reflect individual needs, such as vitamin D or B12, while improving diet quality where possible.After several days away from
Ep. 927 - Insulin Resistance and Menopause
If you want to work with a coach who understands metabolism and won’t try and sell you supplements you don’t need and complicated protocols that leave you overwhelmed and confused. Head to esgfitness.co.uk and fill in the application form
Ep. 926 - Life lessons (I guess) at 35 years YOUNG.
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Ep. 925 - Q&A: Alcohol and fat loss, YOLO, diminishing returns and choosing what matter, Hormonal fluctuations.
Apply for coaching here00:00 Opening conversation: coaching referrals and business boundaries02:30 Meet Emily and Haley; why life can improve with age06:27 Small daily choices compound over time07:19 Sleep, symptoms and taking back a sense of control09:02 Protein bars: practical nutrition over “natural” marketing12:19 Alcohol, fat oxidation and the calorie-deficit reality15:22 Hormonal fluctuation
Ep. 924 - The truth about menopause and fat gain
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Ep. 923 - Most of what you are doing isn't helping (Price's law)
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Ep. 922 -Q&A Unpopular opinion on stress, overcoming dieting fatigue, Managing emotional eating and urges
Apply for coaching hereStress and its impact on healthStrategies to overcome diet fatigueFertility and weight managementSleep hygiene and relaxation techniquesBehavioral change and mindset shiftsUse of acupressure mats for relaxationManaging emotional eating and urgesThe importance of planning and structure in dietingAddressing financial and emotional stressPatience and consistency in health journ
Ep. 921 - The last diet you ever need
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Ep. 920 - Minimum effective dose
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Ep. 919 - Before you enter another Hyrox...
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Ep. 918 - Limiting beliefs and NEW COACH INTRO!
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Ep. 917 - Menopause and Fat loss
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Ep. 916 - Q&A - Debunking myths about BMI, exercise to manage anxiety and reverse dieting
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Ep. 37 - Sci Vs BS running and cortisol
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Ep. 915 - You can have it all
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Ep. 914 - use these 3 principles to get better results (for less time and without burning out)
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Ep. 913 - Q&A Anxiety, The Book and more
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Ep. 912 - Aging and body composition and The impact of thyroid on weight
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Ep. 911 - 3 underrated ways to diet
Apply for coaching hereIntentional eating and self-careEating slowly to reduce intakeTracking calories for awarenessMyth-busting about hormones and agingThe importance of long-term mindset in health and wealthFasting and ketogenic diets misconceptionsThe role of misinformation in dietingBuilding habits for sustainable health and wealth
Ep. 910 - Mindset shifts for better fat loss, Lymphatic drainage and body image
Chapters00:00 Introduction to the episode and guests01:12 Emma introduces the coaching team and discusses lifestyle changes03:24 Evidence on massages improving marathon performance05:05 The myth of warm-ups and effective gym routines06:19 Calorie intake and short-term weight fluctuations08:11 Lymphatic drainage and body health myths11:04 Gut health supplements and their limited benefits15:20 Tips
Ep. 909 - Menopause plans & vague goals
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Ep. 908 - Plateau's and Behavioural psychology in fat loss
Apply for coaching hereBehavioral psychology in fat lossThe importance of patience and consistencyThe 30-day rule for resultsMindset and personal standardsEnjoying the journey, not just the outcomeOvercoming impatience and frustrationThe role of routines and emotional eatingLong-term mindset in health and fitness
Ep. 907 - There is no end point (Part 4 - ending yo-yo dieting)
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Ep. 906 - F*k Average (how to end yo -yo dieting part 3)
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Ep. 905 - Life fitness (how to end yo-yo dieting part 2)
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Ep. 904 - How to end yo-yo dieting: part 1.
Join commit to 6Whatsapp me with questions here.Key Points:Behavior change as the core of fat lossKey problems in dieting: overwhelm, impatience, perfectionismThe three-to-one method for decision fatigue and balanceRange targets for flexible dietingMinimum effective dose workouts for time-starved individualsThe six-week mindset course for lasting changeThe importance of long-term commitment over f
Ep. 903 - Q&A - Weather's impact on diet and cravings, Glute activation & Gym progress and plateaus
Join commit to 6 hereWhatsapp me hereGym progress and plateausScar tissue and weight loss post-C-sectionGlute activation exercises and tipsElectrolytes, salt, and hydration for runnersWeather's impact on diet and cravings
Ep. 36 - Science Vs Bullsh*t - Logical fallacies
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Ep. 902 - F*K average
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Ep. 35 - Science Vs Bullsh*t - how to build muscle over 40
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Ep. 901 - Q&A Managing fatigue, Benefits of hanging exercises and strength markers
Join commit to 6 here00:00 Introduction to the episode and guests00:15 Hayley's experience with summer holidays and family01:01 Current weather and Commonwealth Games update02:23 Discussion on perimenopause and fat redistribution03:13 Cortisol myths and body fat storage during menopause04:49 Effectiveness and scams around supplements10:38 Weight cycling, fat loss, and psychological impacts13:5
Ep. 34 - Science Vs Bullsh*t - confusing messages for women over 40
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Ep. 33 - Science Vs Bullsh*t - should women over 40 fast?
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Ep. 900 - Q&A - Psychology of Weight Loss and Self-Sabotage, Pros and Cons of therapy and Leg extension swaps
Apply for coaching hereChapters00:00 Introduction and Episode Overview00:16 Host and Guest Introduction01:01 Substitutes for Leg Press and Leg Extension02:02 Alternative Exercises: Kneeling Leg Extension and Hip Thrusts03:05 Understanding Recovery and Training Adaptation04:08 Emotional Resilience and Recognizing Normal Fluctuations08:03 The Myth of Pathologizing Emotions10:05 The Role of Therapy a
Ep. 899 - Q&A - PCOS/ PMOS & fat loss, The role of discomfort in growth & Glycemic index misconceptions
Supplements and active ingredientsPCOS and weight managementCardio and fat burningGlycemic index misconceptionsThe role of discomfort in growth
Ep. 32 - Science Vs BS - Fat burning zones & why you weigh more in the heat
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Ep. 615 - The role of psychology in fat loss and investing
Apply for coaching hereCognitive biases in behavior changePresent bias and delayed gratificationLoss aversion and emotional decision-makingPerfectionism and all-or-nothing thinkingStrategies for systematizing habits and automationsThe role of psychology in fat loss and investing
Ep. 31 - Science Vs Bullsh*t - is running making you fat and should you stop consuming artificial sweeteners
Ep. 31 - Science Vs Bullsh*t - is running making you fat and should you stop consuming artificial sweetenersApply for evidence based coaching support here
Ep. 30 - 'Calorie counting doesn't work' - Tim Spector.
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Ep. 614 - If You're Scared to Fail Again, Listen to This.
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Ep. 28 - Science Vs Bullsh*t - Why you struggle to stick to sensible calories & why all exercise is good after 40!
Join commit to 6 hereEp. 28 -Science Vs Bullsh*t - Why you struggle to stick to sensible calories & why all exercise is good after 40!
Ep. 484 - the problem with over optimising (you risk never enjoying your success)
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EP. 27 - Science Vs BS - ELECTROLYTES! 👀
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Ep. 483 - Taking ownership & getting better results
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Ep. 26 - Sci Vs BS - Berberine
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Ep. 25 - Science Vs Bullsh*t - Collagen claims, Davinia Taylor & making informed choices
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Ep. 482 - Supplements, Navigating jealousy and balancing social events.
Chapters00:00 Post-Holiday Reflections05:29 Stretching and Mobility Insights09:23 Navigating Jealousy in Creative Fields16:51 Understanding Supplements and Their Efficacy31:31 Balancing Social Events and Health Goals
Ep. 481 - On big bold decisions
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Ep. 24 - Science Vs Bullsh*t - YOU ARE TOO SMART TO FALL FOR THIS!!!
Apply for evidence based coaching support here00:00 Introduction to Science versus Bullshit01:48 Understanding Fear-Based Marketing in Health08:38 The Truth About Caloric Deficits11:17 Debunking Metabolism Myths16:41 Conclusion and Call to Action
Ep. 480 - Q&A Caloric Expenditure and Exercise, Overcoming the All-or-Nothing Mindset & Finding Meal Inspiration and Variety
Apply for coaching hereJoin commit to 6 here00:52 Understanding Caloric Expenditure and Exercise Accuracy06:42 Minimal Effective Dose for Strength and Muscle Building11:27 Navigating Maintenance and Feelings of Restriction18:18 The Importance of Recovery in Fitness21:48 Overcoming the All-or-Nothing Mindset27:51 Finding Meal Inspiration and Variety34:15 Addressing Weight Training Challenges
Ep. 479 - How to stop snacking
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Ep. 478 - Q&A - Midlife Crises, Understanding Body Fat and Menopause & Nutrition for Mental Health
Apply for coaching here00:00 Introduction and Personal Updates02:45 Celebrating Achievements: Guinness World Record Holder05:28 Exploring Culinary Adventures: The Squid Sandwich Experience08:11 Navigating Midlife Crises and Restlessness11:00 The Importance of Commitment and Taking Action14:13 Overcoming Setbacks in Weight Management16:50 Understanding Body Fat and Menopause23:58 The Risks of Fat D
Ep. 847 - 30 days
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Ep. 846 - How to make this the LAST diet you ever do
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Ep. 845 - Q&A - Navigating Indulgent Weekends & Mindset shifts with weight loss
Join commit to 602:38 Navigating Indulgent Weekends05:19 Adjusting to Body Changes After Weight Loss07:51 Building Confidence in a New Body10:59 Setting Bigger Goals for Self-Improvement13:42 The Impact of Life Events on Perspective16:57 Understanding Protein Products19:25 Optimizing Weight Training Time21:15 Overcoming Sleep Procrastination
Ep. 23 - Science Vs Bullsh*t - The Satiety Debate: Apples vs. MCT Oil, Davinia Taylor Claims and Backlash, LDL Cholesterol and Misinformation
Join commit to 6 here01:20 The Satiety Debate: Apples vs. MCT Oil12:52 Understanding LDL Cholesterol and Misinformation18:03 The Impact of Misinformation on Women's Health27:18 Conclusion and Call to Action
Ep. 844 - Not a wishy washy mindset program
Join commit to 6Whatsapp Emma00:00 Understanding Mindset in Fitness02:26 The Commit to Six Framework05:11 Real-Life Transformations and Mindset Shifts08:26 The Law of Diminishing Returns10:11 Hope and Belief in Personal Change
Ep. 843 - The Hidden Cost of “Kind Of Trying” (And Why It’s Draining You)
Apply for coaching hereWatch the AFM webinar here00:00 The Controversial Opinion on Hard Work02:50 The Grey Zone of Effort and Results06:06 Ownership and Commitment in Achieving Goals08:11 The Power of Results and Motivation
Ep. 833 - Q&A - When to Stop Tracking Calories + The Truth About Supplements , Can You Build Muscle While Marathon Training?
Commit to 6 priority listQuestions covered in this episode:How to retain mental resilience when life feels overwhelming and stop stress impacting your workoutsWhy exercise can actually help build resilience and increase your capacity to cope with stressHow to manage tiredness and fatigue during office work without constantly turning to snacksWhy movement, fresh air and proper lunch breaks improve
Ep. 832 - We've been focusing on the wrong thing! - Fitness over body fat.
Apply for coaching hereListen to the business and wealth podcast here.00:00 Introduction to Fitness Over Body Fat02:55 The Importance of Coaching and Support06:25 Fitness vs. Body Fat: A Paradigm Shift09:12 Life Fitness: Energy for Living
Ep. 23 - Science Vs Bullsh*t - Metabolism myths, Stacy Sims and menopause symptoms
Resource links:Small women webinar20 min workouts Wealth webinar Apply for coachingTopics:Calorie needs for small womenCollagen supplements: worth it or notMyths about metabolism and fat lossEffective exercise for women over 40Psychosomatic aspects of perimenopause
Ep. 831 - Q&A - psychology, how to build muscle - do you need progressive overload? and fitness over weight for health
key topicsOmega 3 benefits and supplementation for vegetariansThe relationship between muscle building and fat lossThe importance of fitness over weight for healthPsychological factors influencing motivation and success
Ep. 830 - Key Principles for Successful Maintenance
Lose fat and keep it off for good. apply here00:00 The Importance of Maintenance in Fat Loss05:57 Key Principles for Successful Maintenance09:53 Recognizing and Addressing Lifestyle Drift
Ep. 22 Science Vs Bullsh*t- ‘Golden Pill’ Supplement Claims, Volume eating, What is Creatine
Apply to work with me here00:00 Introduction and Overview of Wellness Industry Critique02:19 The Dangers of Misinformation in Wellness Marketing04:52 Analyzing the ‘Golden Pill’ Supplement Claims10:19 Understanding Creatine: Benefits and Misconceptions18:46 The Myth of Stomach Stretching and Satiety25:09 Conclusion and Call for Critical Thinking in Health Choices
Ep. 829 - GLP 1 non responders, camping - yes or no? Managing Evening Sugar Cravings
apply to join commit to 6 here00:00 Introduction and Personal Updates10:41 Health and Fitness Insights12:57 Magnesium and Menstrual Health15:18 GLP-1 Medications and Effectiveness20:55 Cardio vs. Muscle Mass in Fitness23:13 Understanding Weight Changes in Muscle Building27:34 Managing Evening Sugar Cravings33:34 Maintaining Fitness While Driving More38:09 Navigating PMS and Overeating Challenges
Ep. 827 - Better results in less time - evidence based formula to 20-30min workouts
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Ep. 826 - Feel like you’ve tried every diet and nothing works? This is for you
Ep. 826 - Feel like you’ve tried every diet and nothing works? This is for you.Life’s too short to accept mediocrity. You deserve to feel your best,Join commit to 6 here
Ep. 825 - This determines what you think is possible.
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Ep. 824 - Coaching tool to reduce overwhelm & improve outcomes
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Ep.823 - Q&A with the coaches: Effective Check-ins, Menopause and Joint Health & When to consider GLP1s
Join commit to 6 hereWhatsapp Emma here 00:00 Introduction and Mood Setting00:22 The Power of Sunlight and Morning Routines00:43 Effective Check-ins and Personalization01:10 Ownership and Motivation in Goal Setting02:00 Balancing Results with Lifestyle Enjoyment03:23 Support and Clarity in Coaching03:51 Asking the Right Questions in Relationships05:45 Weekly Planning and Communication06:39 Creativ
Ep. 21 - Sci Vs BS: Is it hormones or calories that matter more?
Join commit to 6 for evidence based coaching here01:14 Debunking Food Intolerance Tests08:56 Understanding Calories and Weight Loss16:53 The Complexity of Weight Maintenance19:40 Mindset and Behavior in Dieting24:30 Caloric Availability and Food Choices
Ep. 822 - Life balance for ambitious women
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Ep. 20 - Science Vs Bullsh*t - CBD, Collagen BBC article, Yo-yo dieting research & Cancer risk and the pill
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Ep. 821 - Lean, fit, healthy & wealthy. Re- introducing myself.
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Ep. 19 - Science Vs BS - Bloating, Magnesium dose & PMS and what supplements you actually need
Ep. 19 - Science Vs BS - Bloating, Magnesium dose & PMS and what supplements you actually needApply for coaching here
Ep. 822 - Low estrogen and muscle building, NEW COACH! & making fat loss easy
Join the commit to 6 priority list00:00 Improving Sleep and Daily Routines04:51 Introducing Maddie: The New Commit 6 Coach11:56 Exploring Age and Explosive Strength16:09 Navigating Energy Levels and Motivation22:12 Meal Prep and Convenience in Nutrition28:55 Understanding Muscle Recovery and Daily Movement35:34 Balancing Fitness with Life Responsibilities41:38 Energy Levels During Fat Loss48:15 Cu
Ep. 821 - Q&A - Food noise, HRV and the mindset shifts need to achieve physique goals
Apply for coaching here00:00 Understanding Body Composition Measurements02:39 Navigating Food Noise and Justification05:30 The Challenges of Long-Term Weight Maintenance08:56 Exploring Heart Rate Variability (HRV)12:11 Mindset Shifts for Achieving Physique Goals16:44 Strategies for Weekend Eating24:40 Conclusion and Next Steps
Ep. 18 - Science Vs Bullsh*t - Gut health and probiotics, giving supplements too much credit and a feminist rant
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