The Transformation Fit Podcast

Josh Rylatt - Transformation Fit
  • 0.0 (0)
  • HEALTH & FITNESS

Struggling to stay consistent, motivated, or see lasting results in your health and fitness journey? The Transformation Fit Podcast, hosted by award-winning personal trainer & fitness entrepreneur Josh Rylatt, provides short, actionable coaching designed specifically to fit into your busy life. Each episode equips you with practical strategies on exercise, nutrition, sleep, and mindset, helping you boost your energy, simplify your nutrition, master your mindset, and effortlessly integrate health into your daily routine. Hear inspiring real-life client transformations, honest conversations, and proven methods from our thriving fitness community. No fluff, just clear, effective guidance for lasting change. Ready to finally achieve sustainable health and fitness goals? Hit follow, and let's transform your life—one actionable tip at a time.

  1. How to Stay On Track Over the Festive Period (Without Ruining Christmas)

    12/05/2025

    How to Stay On Track Over the Festive Period (Without Ruining Christmas)

    December is full of social events, late nights, disrupted routines, and endless opportunities to say “I’ll start again in January.”  But the truth?  Christmas is just 1 day — and pressing pause for four or five weeks can destroy your progress and your momentum. In this episode, Josh explains exactly how to navigate the festive season without going backwards.  You’ll learn: Why you must shift from “all or nothing” into a “maintain, don’t meltdown” mindsetHow TF structures December training to keep you consistentThe danger of waiting until motivation magically appears in JanuaryWhy action → momentum → motivation (not the other way around)How to enjoy Christmas guilt-free without abandoning your healthPLUS — Josh announces the brand new Transformation Fit Christmas Survival Guide, a completely free resource to help you stay in control of your fitness throughout December.  You can download this by clicking here 📝 SHOW NOTES (TIMESTAMPS)Intro: Why December derails most people  Understanding the festive season for what it is  Why your health STILL matters this month  TF’s December training structure (8-week block → mini block)  Your goal in December: don’t go backwards The January trap — why waiting kills momentum The psychology of holiday excuses Action → momentum → motivation (explained simply) Why restarting is harder than maintaining A mindset check for the festive period Introducing the TF Christmas Survival Guide Did you enjoy this episode? Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners. Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals 📲 Connect with us online: Follow Josh on:Instagram: https://www.instagram.com/joshrylattTwitter/X: https://x.com/joshrylatt9Follow Transformation Fit Instagram: https://www.instagram.com/transformationfituk/Facebook: https://www.facebook.com/TransformationFitUK/Website & Coaching: https://transformationfit.co.uk/💬 We'd love your feedback! Let us know what resonated most with you, and what topics you'd like covered next. Thanks for listening—we appreciate your support!

    8 min
  2. Why Your Environment Matters More Than Motivation

    12/02/2025

    Why Your Environment Matters More Than Motivation

    Most people think progress comes from discipline, motivation, or the perfect diet…  But there’s one factor that sits above all of that — your environment. In this episode, Josh breaks down why the people you spend time with, the energy in the room, and the support around you can completely transform your results.  Inspired by the recent Winter Olympics event at Transformation Fit — where clients shocked themselves with new personal bests — this episode shows you the power of community, encouragement, and positive pressure. If you feel stuck, unmotivated, or like you’re not living at your potential… this might be the breakthrough you’ve been missing. Intro — the forgotten pillar of the four pillars  Why mindset + environment determine everything  Parenting analogy — why we understand this for kids but forget it for ourselves  What makes the TF environment special Winter Olympics recap — the power of positive pressure  Freaky’s dead hang story: 26 seconds → 90 seconds  Why environment beats motivation  “You are the average of the five people you spend the most time with” explained Why most people fail when trying to go it alone  How to change your environment if yours is dragging you down CTA — book a 1:1 call Did you enjoy this episode? Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners. Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals 📲 Connect with us online: Follow Josh on:Instagram: https://www.instagram.com/joshrylattTwitter/X: https://x.com/joshrylatt9Follow Transformation Fit Instagram: https://www.instagram.com/transformationfituk/Facebook: https://www.facebook.com/TransformationFitUK/Website & Coaching: https://transformationfit.co.uk/💬 We'd love your feedback! Let us know what resonated most with you, and what topics you'd like covered next. Thanks for listening—we appreciate your support!

    6 min
  3. I Tried Weight Loss Injections for 3 Months... Here’s the Truth

    11/20/2025

    I Tried Weight Loss Injections for 3 Months... Here’s the Truth

    This week, I'm sharing my full, uncensored experience of taking weight-loss injections (like Wegovy and Mounjaro) for 3 months — including the benefits, side effects, the shocking data from my bloodwork, and the truth about these drugs. I break down: Why I decided to test these drugs despite not being overweightExactly how much weight I lost (and how much was fat vs muscle)How my VO₂ max, sleep, stress, and strength changedWhat happened to my cholesterol, triglycerides, and liver enzymesThe difference between weekly injections vs micro-dosingThe surprising ways these drugs affected my cravings, appetite and even my enjoyment of food/drinkWho might benefit (under medical guidance) and who needs to be cautiousThis is not medical advice — but it is an honest, data-driven look from a coach who's worked with thousands of real people struggling with weight. If you're finally ready to improe your health and fitness, click this link to schedule a free consultation ========  This episode is for informational purposes only. I am not a doctor, and nothing in this podcast should be taken as medical advice, diagnosis, or treatment. GLP-1 medication should only be used under the supervision of a qualified healthcare professional. What I share today is based on my personal experience, my own research, and my own blood work, and may not apply to you. Every individual responds differently, and these medications can carry risks, side effects, and contraindications. Please do not start, stop, or change any medication, supplement, or treatment based on this episode. Always speak with your GP before making decisions about your health. Did you enjoy this episode? Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners. Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals 📲 Connect with us online: Follow Josh on:Instagram: https://www.instagram.com/joshrylattTwitter/X: https://x.com/joshrylatt9Follow Transformation Fit Instagram: https://www.instagram.com/transformationfituk/Facebook: https://www.facebook.com/TransformationFitUK/Website & Coaching: https://transformationfit.co.uk/💬 We'd love your feedback! Let us know what resonated most with you, and what topics you'd like covered next. Thanks for listening—we appreciate your support!

    31 min
  4. The Most Potent Anti-Ageing Tool You’re Not Using Yet

    10/14/2025

    The Most Potent Anti-Ageing Tool You’re Not Using Yet

    Everyone’s looking for the next anti-aging breakthrough -  the miracle supplement, the special diet, the perfect protocol. But the truth is, the most powerful anti-ageing tool available today isn’t a pill or a powder - it’s strength training. In this week’s episode, Josh explains how muscle mass and strength are directly linked to life expectancy and quality of life.  He breaks down shocking statistics about hip fractures, grip strength, and inactivity — and why losing muscle is the silent threat no one talks about. You’ll learn:  ✅ Why strength is the most reliable predictor of longevity  ✅ The frightening statistics around muscle loss and mortality  ✅ What happens when you stop moving (and why “rest” isn’t always recovery)  ✅ How to safely start resistance training at any age  ✅ The simple truth: it’s never too late to get stronger If you're struggling with injuries, or a lack of strength and muscle, and want to make a change to that, then visit this link to schedule a free consultation with me  anti-ageing fitness, strength training longevity, grip strength mortality, hip fracture risk, muscle mass and ageing, transformation fit podcast, Josh Rylatt Did you enjoy this episode? Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners. Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals 📲 Connect with us online: Follow Josh on:Instagram: https://www.instagram.com/joshrylattTwitter/X: https://x.com/joshrylatt9Follow Transformation Fit Instagram: https://www.instagram.com/transformationfituk/Facebook: https://www.facebook.com/TransformationFitUK/Website & Coaching: https://transformationfit.co.uk/💬 We'd love your feedback! Let us know what resonated most with you, and what topics you'd like covered next. Thanks for listening—we appreciate your support!

    13 min
  5. “I’m Eating Healthy But Still Not Losing Weight" - Here’s Why

    10/07/2025

    “I’m Eating Healthy But Still Not Losing Weight" - Here’s Why

    You’re eating healthy, training consistently, and still not losing weight — sound familiar?  In this week’s episode, Josh breaks down the three key levers that actually control fat loss and explains the most common mistakes people make when they think they’re “doing everything right.”  From hidden calories and weekend overeating to liquid calories and low activity, this episode gives you simple, actionable strategies to finally get the scales moving again. Show Notes: Introduction: Why “eating healthy” doesn’t always equal fat lossWhat Does “Healthy” Really Mean? Hidden calorie traps in fruit, low-fat foods, and self-reporting biasUnderstanding Energy Balance: Calories in vs calories out explained simplyThe 3 Levers That Control Weight Loss:Calories In – Food, alcohol, drinks, sauces, and weekend spikesExercise Calories Out – Why training alone isn’t enoughNon-Exercise Activity (NEAT) – The easiest fat loss accelerator most people overlookHow to Track and Adjust: Using apps, food journals, and step targets to measure progressReal Talk: Why your weight may have plateaued for monthsAction Plan: How to get back on track by adjusting one lever at a timeListener Call-to-Action: DM @JoshRylatt with your fat loss questions Eating healthy but not losing weightFat loss plateauCalorie deficit explainedNEAT and weight lossHidden caloriesAlcohol and fat lossTransformation Fit PodcastIf you're looking to improve your health, fitness and strength then click this link to book a free consultation with Josh: Did you enjoy this episode? Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners. Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals 📲 Connect with us online: Follow Josh on:Instagram: https://www.instagram.com/joshrylattTwitter/X: https://x.com/joshrylatt9Follow Transformation Fit Instagram: https://www.instagram.com/transformationfituk/Facebook: https://www.facebook.com/TransformationFitUK/Website & Coaching: https://transformationfit.co.uk/💬 We'd love your feedback! Let us know what resonated most with you, and what topics you'd like covered next. Thanks for listening—we appreciate your support!

    15 min
  6. The Four Pillars of Health: A Simple Framework for Lasting Results

    09/29/2025

    The Four Pillars of Health: A Simple Framework for Lasting Results

    Most fitness advice only scratches the surface—focusing on exercise, sometimes on nutrition. But true health goes much deeper. In this episode, Josh shares the Four Pillars of Health framework, developed through years of coaching over a thousand clients. Discover why sleep, exercise, nutrition, and mindset are all essential, how they interact with one another, and which pillar might be your personal anchor. Show Notes: Introduction: Why the industry fails by focusing only on exercise/nutritionThe Four Pillars Defined: Exercise, nutrition, mindset, sleepWhy Sleep Is Often the Forgotten Pillar: Its effect on mood, cravings, energy, recoveryAnchor Pillars vs Trigger Pillars: How certain pillars influence the othersPersonal Insight: Why Josh focuses on sleep + exercise firstReflection Exercise for Listeners: Identifying your own trigger pillarsCall to Action: DM Josh on Instagram with your biggest pillar struggle HealthSleep and fitness performanceMindset and weight lossExercise and nutrition balanceHolistic health frameworkTransformation Fit PodcastDid you enjoy this episode? Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners. Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals 📲 Connect with us online: Follow Josh on:Instagram: https://www.instagram.com/joshrylattTwitter/X: https://x.com/joshrylatt9Follow Transformation Fit Instagram: https://www.instagram.com/transformationfituk/Facebook: https://www.facebook.com/TransformationFitUK/Website & Coaching: https://transformationfit.co.uk/💬 We'd love your feedback! Let us know what resonated most with you, and what topics you'd like covered next. Thanks for listening—we appreciate your support!

    12 min
  7. Season 2 Is Here: Personal Health, Fitness, & How I lost 10.5kg This Summer

    09/22/2025

    Season 2 Is Here: Personal Health, Fitness, & How I lost 10.5kg This Summer

    Welcome back to Season 2 of the Transformation Fit Podcast! In this re-launch episode, Josh shares a personal update covering his summer training, self-experimented dieting phase, and the lessons learned along the way.  From track and field sessions with his son, to climbing Snowdon with clients, to aggressive calorie deficits and their effects - Josh opens up about the wins and struggles.  Plus, hear about his exciting new role coaching at Leicester City’s Academy. Show Notes: Welcome back to Season 2 – why the podcast is returning nowSummer training experiments – weight sessions, track & field with son, variety to stay motivatedClient & community adventures – Snowdon climb with kids, clients, and staffDieting phase recap – losing 10.5kg, calorie deficit approach, aggressive final 2 weeksLessons learned – energy, sleep, motivation, and finding balancePost-holiday reset – maintaining weight loss, increasing calories, regaining energyNew chapter – joining Leicester City Football Club Academy coaching staffWrap up – what to expect in Season 2Did you enjoy this episode? Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners. Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals 📲 Connect with us online: Follow Josh on:Instagram: https://www.instagram.com/joshrylattTwitter/X: https://x.com/joshrylatt9Follow Transformation Fit Instagram: https://www.instagram.com/transformationfituk/Facebook: https://www.facebook.com/TransformationFitUK/Website & Coaching: https://transformationfit.co.uk/💬 We'd love your feedback! Let us know what resonated most with you, and what topics you'd like covered next. Thanks for listening—we appreciate your support!

    12 min
  8. Exercise After 50: Essential Strategies for Strength, Health, and Longevity

    06/23/2025

    Exercise After 50: Essential Strategies for Strength, Health, and Longevity

    Are you over 50 and wondering how to exercise effectively to stay strong, healthy, and independent?  In today's episode, Josh debunks common myths about exercising as we age and outlines the key strategies you should focus on.  Learn the essential types of exercise, why strength training is critical for your health and independence, and practical nutrition tips to complement your fitness efforts. Disclaimer: "During this episode, I referenced a study indicating cardiovascular training can reverse heart ageing by approximately 20 years. To clarify, the research I mentioned (Howden et al., 2018) involved previously sedentary adults who engaged in structured, high-intensity cardiovascular training consistently over two years (not one year, as stated). Structured Show Notes: Introduction: Common exercise myths after 50Realities of Aging: Muscle mass, bone density, metabolism changesStrength Training: Why it's your #1 priority after 50Cardiovascular Fitness: Reversing heart aging with proper cardioMobility & Flexibility: How it supports overall fitnessPractical Tips to Get Started: Importance of personal trainingNutritional Considerations: Protein, carbohydrates, & fats.Final Call to Action: Start today for lasting benefits Exercise after 50Strength training seniorsHealthy aging fitnessMuscle mass retentionCardiovascular health after 50Mobility exercises older adultsNutrition for seniorsTransformation Fit PodcastDid you enjoy this episode? Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners. Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals 📲 Connect with us online: Follow Josh on:Instagram: https://www.instagram.com/joshrylattTwitter/X: https://x.com/joshrylatt9Follow Transformation Fit Instagram: https://www.instagram.com/transformationfituk/Facebook: https://www.facebook.com/TransformationFitUK/Website & Coaching: https://transformationfit.co.uk/💬 We'd love your feedback! Let us know what resonated most with you, and what topics you'd like covered next. Thanks for listening—we appreciate your support!

    17 min
See All (18)

About

Struggling to stay consistent, motivated, or see lasting results in your health and fitness journey? The Transformation Fit Podcast, hosted by award-winning personal trainer & fitness entrepreneur Josh Rylatt, provides short, actionable coaching designed specifically to fit into your busy life. Each episode equips you with practical strategies on exercise, nutrition, sleep, and mindset, helping you boost your energy, simplify your nutrition, master your mindset, and effortlessly integrate health into your daily routine. Hear inspiring real-life client transformations, honest conversations, and proven methods from our thriving fitness community. No fluff, just clear, effective guidance for lasting change. Ready to finally achieve sustainable health and fitness goals? Hit follow, and let's transform your life—one actionable tip at a time.

Information

  • Creator
    Josh Rylatt - Transformation Fit
  • Years Active
    2K
  • Episodes
    18
  • Rating
    Clean
  • Copyright
    © 2026 The Transformation Fit Podcast
  • Show Website
    The Transformation Fit Podcast