The White Collar Fitness Radio

Bruno Dalledone
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The go-to place for professionals interested in maximising their health, fitness and overall performance.

  1. 04/07/2025

    Training Through Life: A Candid Chat with My Long-Term Client & Friend Emily

    In this special episode—the first-ever interview on White Collar Fitness Radio—I sit down with my long-term client and good friend, Emily.We go way back to 2017, and today, we’re diving into her powerful journey from struggling with anxiety and low confidence to dropping over 27kg, smashing a photoshoot goal, and building a new sense of self through training.We talk about:How lifting helped Emily mentally as much as physicallyThe reality of losing weight while managing life, work, and moving countriesWhat happens after you hit your fitness goalWhy it’s okay to let training take a back seat sometimesThe importance of planning, discipline, and (yes) even forgiveness when it comes to progressThis one is honest, funny, and full of real talk about what sustainable fitness actually looks like over time.Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you’re juggling a 9-to-5.👉 Follow me on Instagram: https://www.instagram.com/brunodalledone/🌐 Learn more or apply for coaching: https://www.brunodalledone.co.uk

    33 min
  2. The Underrated Benefits of Walking for Fat Loss and Recovery

    03/13/2025

    The Underrated Benefits of Walking for Fat Loss and Recovery

    The White Collar Fitness Radio

    16 min
  3. Supplement Series - Magnesium

    03/10/2025

    Supplement Series - Magnesium

    Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you’re short on time. Hosted by me, Bruno, we’re diving into magnesium: What it does: Powers over 600 body reactions—like energy and muscle function (PMID: 25540137). Why we might need it: Fights fatigue (PMID: 32101225), boosts sleep (PMID: 23853635), and cuts stress (PMID: 28535145). The catch: High doses can spark diarrhea or worse (PMID: 29083662). Our pick: Glycinate, 200-350 mg before bed, starting low at 2.5-3 mg/kg body weight. Action Step: Try 2.5-3 mg/kg tonight—see if it helps us sleep! Share this, rate us five stars, follow me on Instagram, and subscribe on Spotify.     *Disclaimer: I'm not a doctor! Consult with your doctor before taking any supplements.

    8 min
  4. Injury-Proof Your Gains: Train Hard, Stay Safe

    02/27/2025

    Injury-Proof Your Gains: Train Hard, Stay Safe

    Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you’re short on time.   We’re digging into how we keep our gains without snapping something, sharing three secrets to train hard and stay safe. We tackle pitfalls that trip us up—rushing tempo (check our “Tempo” episode!), under-recovery (PMID: 26758673 suggests load spikes over 15% hike injury risk—not quite 20%), and ego lifting that turns us into humping wrecks. We arm ourselves with science: warm-ups cut injury odds 23% (PMID: 16679062), boost power 5-10% (PMID: 12762825), and force holds steady pre-lift (PMID: 22316148)—but safety’s king.   Slow reps (PMID: 24714538) build muscle, though tendon strength claims need more digging, and rest days save us.   Action Steps: We warm up 5 mins with leg swings. We slow reps to 3s down. We rest 48 hours post-big lifts. Share this with a reckless lifter, rate us five stars, follow us on Instagram. Visit https://www.brunodalledone.co.uk/, subscribe on Spotify.

    19 min
  5. The Sleep-Gains Connection: How Rest Builds Muscle

    02/24/2025

    The Sleep-Gains Connection: How Rest Builds Muscle

    Welcome to White Collar Fitness Radio, where we cut through the noise and give you practical fitness steps you can actually use—even if you’re short on time. Today, we’re diving into sleep—not just for recovery, but as our secret weapon for smashing gym PBs. We unpack how deep sleep unleashes growth hormone to repair muscle, backed by a 2011 study (PMID: 21850352) showing deprivation cuts it by 70%. Less sleep, less gains—simple as that. We also reveal how skimping below 7 hours tanks testosterone 10-15%, per a 2010 study (PMID: 20398108), mimicking a decade of aging and zapping energy.   We share our pre-wedding hack—nasal strips and mouth tape (yes, gimp mode)—turning zombie mornings into PR-ready days. Clients laughed, then swore by it. Our three hacks? Scoop 20g casein 30-45 mins before bed, dim lights with blackout curtains to boost melatonin, and lock in a 7-8 hour bedtime—consistency’s key.   Action Steps: We’ll eat 20g casein tonight, dim lights 2 hours pre-sleep, and stick to a 10 PM bedtime. Sleep’s our muscle fuel—let’s use it.   Share this with a tired mate, rate us five stars, and follow us on Instagram.   Visit https://www.brunodalledone.co.uk/ for more, and subscribe via https://feeds.libsyn.com/501803/rss for weekly fitness gold.

    12 min
  6. 5 Bad sleeping habits and how to fix them

    02/13/2025

    5 Bad sleeping habits and how to fix them

    The White Collar Fitness Radio

    37 min
  7. Working Out vs Training

    02/10/2025

    Working Out vs Training

    In this episode of White Collar Fitness Radio, we explore the difference between simply “working out” and truly “training” with focused, goal-oriented purpose. Learn how to set SMART goals, track your progress effectively, and use periodization to see ongoing improvements. If you’re ready to move beyond random workouts and start making serious gains, this episode is your roadmap! Links & Resources My Instagram: https://www.instagram.com/brunodalledone/ My Website: https://www.brunodalledone.co.uk/ Thanks for listening and don’t forget to subscribe, rate, and review!

    26 min
  8. How to Simplify Your Weekly Nutrition

    02/06/2025

    How to Simplify Your Weekly Nutrition

    In this episode, I’ll walk you through the essentials of meal prepping, from choosing the right protein and carbs to time-saving hacks and flavor tips. Whether you’re a busy professional, a parent, or just someone who’s tired of last-minute takeout, this episode will give you practical strategies to eat healthier, save money, and free up your schedule. Follow me on Instagram for more daily fitness and nutrition tips: https://www.instagram.com/brunodalledone/ Check out my website for coaching programs and resources: https://www.brunodalledone.co.uk/ Don’t forget to subscribe, leave a review, and share this episode if you found it helpful!

    17 min
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