In Moderation

Rob Lapham, Liam Layton
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  • FITNESS
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Providing health, nutrition and fitness advice in moderate amounts to help you live your best life.Rob: Co-host of the podcast "In Moderation" and fitness enthusiast. Rob has a background in exercise science and is passionate about helping others achieve their health and fitness goals. He brings a wealth of knowledge and expertise to the show, providing valuable insights on topics such as calories, metabolism, and weight loss.Liam: Co-host of the podcast "In Moderation" and new father. Liam has a background in nutrition and is dedicated to promoting a balanced and sustainable approach to health and wellness. With his witty and sarcastic style, Liam adds a unique flavor to the show, making it both informative and entertaining.

  1. 10 HR AGO

    We Set The Record For Most Topics In A Single Episode

    A joke about “fighting bears” turns into something real: how much of life gets traded away chasing better stories, tighter routines, and shinier promises. We open with the viral “bleed-out spot” aesthetic and use it as a lens for longevity culture, where anti-aging hacks, young plasma myths, and sterile living rooms collide with a simple question—if you add years at the cost of living them, what exactly did you buy. From there, we zoom into a different kind of mythmaking: the DeLorean EV lawsuit and the power of vaporware. It’s the same pattern you see in wellness and tech grifts—slick renders, bold timelines, and not enough receipts. We talk due diligence, why audited data beats viral reels, and how to protect your attention and your wallet. Along the way, we still make room for chaos: the largest animal you could actually beat, a giraffe vertebrae fact that lands, and the cathartic humor that keeps us moving. The tone shifts as we tackle ICE, masks, and accountability. We separate identity from party and ask for outcomes over jerseys: transparency, oversight, and an honest look at who keeps our cities running. If the fear is taxes, legalize contribution. If the fear is jobs, follow the labor data where deportations hit and yields fell. Then we contrast outrage trends with policy wins in food access—Canada’s grocery support and SNAP multipliers that make healthy choices easier, not just preachier. It’s not as clicky as “red dye panic,” but it moves metrics that matter: heart health, metabolic risk, real-world weight stability. We wrap on AI calorie apps, sponsorship moral math, and a standing offer to test tools honestly with no scripts. Through every zig and zag, the throughline holds: evidence over aesthetic, access over ego, and humor that lets us face hard news without going numb. Hit play for sharp takes, absurd detours, and a reminder that a better life beats a better headline. Enjoyed the ride? Follow, rate, and share the show, and drop us a comment with the topic that got you thinking the most. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    43 min

  2. 29 JAN

    1-on-1 with Rob: Solo, Honest, And Still Trying

    Raw honesty can sound louder than any guest panel, and today it fills the room. I open up about running solo, why Liam’s juggling parent life, how Mike’s been stepping up behind the scenes, and the personal storm that’s been brewing—family hospital runs, money stress, and a friendship I wish I handled better. The heart of it, though, is a tour through social anxiety and depression without the gloss: misreading social cues, panic that hijacks a good opportunity, and the long, awkward road from “what’s wrong with me” to a clear diagnosis and a workable plan. I walk through medication not as a magic fix but as a messy process that includes bad side effects, honest conversations with a doctor, and incremental wins that barely look like wins. Think midnight mail runs that feel like heists, exposure that shows up as a weekly ritual, and experiments that redirect energy away from replaying the past. We dig into the mental habit of worshiping “what if” and pivot toward “what next,” using simple tools: pick one guitar string, take the smallest hike, sit at a park chess table with a stranger, or try a class that lets you fail safely. Anxiety management, mental health resilience, and self‑compassion aren’t big speeches—they’re repeatable moves. I also stack the ledger fairly: the awards, the skills, the trust of people who chose me for safety on hard trails. Those moments count, especially when shame tries to erase them. If you’re navigating social anxiety, depression, or just a season where everything feels heavy, consider this your nudge to run a tiny experiment and see if tomorrow shifts by five percent. Tap play, share this with someone who needs a steady voice, and tell me: should we officially make Mike a co‑host? Subscribe, leave a review, and drop your “what next” in the comments—we’ll read them. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    23 min

  3. 22 JAN

    We Trace A Century Of Nutrition Advice And Ask Why The Pyramid Still Haunts The Internet

    The internet loves to dunk on the Food Pyramid, but the real story of nutrition guidance is stranger, older, and way more practical than a viral meme. We start at the beginning—the Farmer’s Bulletin and wartime “Basic Seven”—to show how scarcity, highways, and changing supply shaped what Americans were told to eat. Then we follow the guidance as it morphs into the Basic Four, the 1980s Food Wheel, the grain-heavy Pyramid, and finally the cleaner, more intuitive MyPlate. Along the way we call out the quiet forces behind the posters: industry lobbying, marketing muscle, and the gulf between advice and what families can actually afford. From there, we take a hard look at the headline-grabbing upside-down pyramid packed with steak, butter, and whole milk. It’s a masterclass in getting attention, not a tool for putting dinner on the table. We unpack saturated fat limits, why placement matters, and where whole foods shine versus where nuance gets lost. We also spotlight policies that move the needle, like programs that double benefits for fruits and vegetables—real incentives that measurably improve health and stretch budgets. If you care less about internet fights and more about what to cook tonight, we’ve got you. We talk templates that work on a tight budget—beans and lentils, frozen veg, oats and rice, eggs, canned fish, yogurt—and why simple, repeatable meals beat perfect plans. We even tip our hat to Canada’s food rainbow for clarity and balance. Come for the history, stay for the takeaways you can use this week, and tell us which food guide actually helps you eat better. Enjoyed this deep dive? Follow the show, share it with a friend, and leave a quick review so more listeners can find us. Your feedback helps shape future episodes. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    44 min

  4. 15 JAN

    How A Community Dietitian Fights Misinformation And Builds Better Plates

    The jokes start with NASA tracksuits, but the conversation lands where most of us actually live: tight budgets, limited time, picky kids, and a million loud opinions about what “healthy” should look like. We sit down with Brittany, a registered dietitian working in population health, to unpack how real nutrition care gets done when the barriers are financial, linguistic, and logistical—not theoretical. Brittany walks us through her nontraditional clinical role where she analyzes data from over 100,000 patients to identify gaps in care for groups like uninsured teens with diabetes or older adults with multiple conditions. From there, she builds outreach, coordinates SNAP and WIC referrals, and uses simple teaching tools—color-coded bins, photo-based handouts, and food models—to cut through low literacy and language hurdles. Her favorite tactic: nutrition by addition. Instead of chasing perfection, build meals by adding what’s missing—protein, carbs, fiber—so you can eat well in any setting, whether it’s canned beans and rice or a bagged salad with chicken. We also go deep on wellness hype. Expect sharp takes on greens powders, breath gadgets, and the latest “patch” trends cluttering your feed. Then we dig into GLP-1 medications: where they genuinely help, where they go wrong, and why rapid weight loss without education, strength training, and follow-up can slide into malnutrition and fatigue. Brittany argues for care teams, resistance training, and responsible prescribing, while we examine the murky ethics of influencer discount codes and black-market peptides. Finally, we talk research funding and why big food money often keeps university labs running—plus how to demand transparency without abandoning science. If you’re tired of black-and-white answers and want practical strategies you can use tonight, this one’s for you. Subscribe, share with a friend who’s overwhelmed by health advice, and leave a review telling us the one trend you want us to debunk next. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    1h 13m

  5. 8 JAN

    New Year, Same Chaos, Smarter Goals

    Ever feel like January dares you to set a giant goal you’ll abandon by the second week? We flip that script with a smarter, kinder approach: monthly goals, clear boundaries, and systems that respect your energy instead of punishing it. Along the way, we riff on time-zone chaos, a viral Brooklyn Bridge “fireworks” hoax, and a running DeLorean bit that somehow keeps steering us back to sustainable change. We open with the truth behind creative burnout: daily posting streaks, analytics anxiety, and the illusion that “more” equals “better.” Then we get tactical. Take real time off without tanking momentum by batching on high-energy days, lowering output when your tank is empty, and treating deep research like a campaign with a clear scope. If you lift, think like an athlete—cycle intensity, plan recovery, and aim for weekly consistency over heroics. Instead of one grand resolution, we offer two on-ramps you can actually keep: pick a date (“I start by March 26”) or pick a condition (“I start after three nights of 7-hour sleep”). From there, switch to monthly goals with one behavior, one metric, and one constraint—three 30-minute workouts, four home-cooked dinners, or one off-screen evening each week. We also take on internet grifters and the dopamine drip of “up 3 percent, down 4 percent,” and explain how to protect your attention so your work stays sharp and your life stays sane. The thread through the jokes and trivia is identity. You don’t need a new year to become the person who shows up—you need a smaller target, a repeatable system, and the grace to reset often. Tap play, set one tiny goal for the next four weeks, and tell us what you’re starting. If this helped, follow, share with a friend who needs a reset, and leave a review so more people find the show. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    33 min

  6. 25/12/2025

    Fitness After 50 With Mike Pridgen's Parents!

    Imagine trading one focused hour for twenty-three hours of feeling better. That’s the deal we explore as we get real about staying fit after 50, navigating creeping weight gain, and finding motivation that lasts longer than a New Year’s resolution. With Mike’s parents joining the conversation, we dig into how consistency beats intensity, why shared workouts become anchors, and how mental health benefits often lead the way when physical goals feel far off. We don’t shy away from the messy parts: a candid story about accidentally triggering serotonin syndrome highlights how fragile progress can feel when meds and side effects collide. That detour sets up a powerful shift in mindset—stop building goals around what you want less of, and start choosing goals you actively want. Hiking national parks after retirement. Biking for hours without pain. Playing on the floor with grandkids and popping back up with ease. When the hourglass keeps pouring and you don’t know your balance, purposeful movement turns into a smart use of time, not a chore. We also get practical about food. The old habit of making treats “special” only feeds obsession, so we offer a calmer approach: put Oreos next to berries and pistachios, and let normalcy defuse the thrill. For teens who want to eat better in households that aren’t there yet, we share small, realistic levers: ask for one or two swaps, own your hydration and sleep, move in ways you enjoy, and keep pressure off perfection. Between laughs about van life, middle seats, and the wildest childhood cleanup story you’ll hear this week, the takeaway is simple and hopeful: choose a goal you can picture, make it friction-light, and invest a little each day so the rest of your day pays you back. If this resonated, follow the show, share it with a friend who needs a nudge, and leave a short review—what’s one hour you’ll invest this week? Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    31 min

  7. 18/12/2025

    We Explore How Lifting Big Rocks Collides With Gender, Equity, And Community

    What happens when the world’s most delightfully impractical sport runs straight into the hardest questions about fairness and inclusion? We invited amateur strongman athlete and community mod Lola Phoenix to lift the lid on Atlas stones, log presses, and the culture that keeps people coming back for more. Along the way, we unpack a controversy shaking the strongman scene and sketch a better path forward that puts competition—and community—first. Lola walks us through the nuts and bolts of strongman: why odd objects make lifting feel like a puzzle, how a 90 kg stone becomes a rite of passage, and which events are secretly miserable (looking at you, Dinnie-style carries). If you’re new, you’ll get a no-nonsense roadmap for getting started without a fancy gym: build deadlifts, carries, and overheads; find a crew; and follow approachable pros and evidence-based resources like Stronger By Science. We also laugh a lot about height problems, bag toss fails, and the eternal allure of big rocks. Then we get serious. Strongman’s gendered divisions, uneven funding, and patchwork rules have produced real harm, from stripped titles to targeted harassment. Instead of arguing identity in a vacuum, we zoom out to everything that already skews “fairness”: height, hormone profiles, coaching access, money, and the absence of consistent PED testing. Lola shares a practical fix hiding in plain sight—use existing competition data to build ability-based brackets. Set the events first, auto-cluster athletes by performance, and let the weights match the lifter. You get closer heats, better shows, and a bigger tent for strongwomen and nonbinary athletes without locking anyone out. If strength sports intrigue you or you care about making competition genuinely fair, this one’s for you. Tap play, meet Lola, pick up a metaphorical stone, and help us grow a smarter, kinder strongman community. If you enjoyed the conversation, subscribe, share with a friend, and leave a review so more people find the show. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    55 min

  8. 11/12/2025

    Body Neutrality & Toxic Positivity: Annie Miao's Online Journey

    What happens when the persona becomes the product? We sit down with creator and model Annie Miao to explore the strange, funny, and sometimes tender space where AI influencers, VTubers, and deepfakes collide with mental health, body image, and the business of being online. From cat ears to consent, we unpack why audiences follow people more than topics—and how that changes what “authentic” even means. Annie traces her path from bullied band kid to internet-native creative, sharing how the web offered belonging long before real life did. We get into the economics behind modern media—OnlyFans as a curiosity-powered Patreon, Hollywood and gaming chasing billion-dollar budgets, and the course economy where coaches coach coaches. Along the way, we challenge the culty edges of “life optimization” and ask what creators actually owe their communities: disclosure, value, and boundaries. Our most important pivot lands on mental health and body image. We talk toxic positivity, why suffering can be a teacher, and how body neutrality helps when self-love feels impossible. Models and bodybuilders aren’t immune to dysmorphia—if anything, the pressure can be worse. So we trade mirror battles for kinder questions: What does my body let me do today? How do I nourish it without shame? With AI blurring faces and voices, we propose a simple ethic: tell the truth, label the edits, and keep the humanity in the loop. If you’re curious about AI e-girls, burned out on hustle sermons, or just trying to feel like yourself on the internet, this one’s for you. Hit follow, share with a friend who lives online, and leave a review telling us where you think authenticity goes next. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    50 min
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About

Providing health, nutrition and fitness advice in moderate amounts to help you live your best life.Rob: Co-host of the podcast "In Moderation" and fitness enthusiast. Rob has a background in exercise science and is passionate about helping others achieve their health and fitness goals. He brings a wealth of knowledge and expertise to the show, providing valuable insights on topics such as calories, metabolism, and weight loss.Liam: Co-host of the podcast "In Moderation" and new father. Liam has a background in nutrition and is dedicated to promoting a balanced and sustainable approach to health and wellness. With his witty and sarcastic style, Liam adds a unique flavor to the show, making it both informative and entertaining.

Information

  • Creator
    Rob Lapham, Liam Layton
  • Years Active
    2023 - 2026
  • Episodes
    121
  • Rating
    Explicit
  • Copyright
    © 2026 In Moderation
  • Show Website
    In Moderation

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