The Fundamentals of Fitness

Alison Berrisford
  • 5.0 (1)
  • Fitness
  • Updated Weekly

The Fundamentals of Fitness is your no-fluff, science-backed guide to getting stronger, moving better, and performing at your best — whether you're a beginner, an everyday gym-goer, or an aspiring athlete. Hosted by award-winning coach Alison Berrisford, this podcast breaks down the essentials of fitness, training, mindset, and nutrition in a way that’s smart, simple, and genuinely helpful. With real-life coaching stories, expert insights, and practical takeaways, each episode helps you understand what actually works — without jargon, gimmicks, or unrealistic expectations. RSSVERIFY

  1. 6d ago

    Your Metabolism Isn't Broken: Here's What's Really Happening

    Think your metabolism has slowed down, broken, or been damaged by years of dieting? You're definitely not alone. Maybe you could seemingly eat anything in your twenties. Maybe losing weight feels harder now you're in your forties or fifties. Or perhaps you've dieted so many times that you're convinced you've permanently damaged your metabolism. But what if your metabolism isn't broken at all? In this episode of The Fundamentals of Fitness, Alison Berrisford takes you inside the science of human energy expenditure to explain what's really happening. You'll discover: What your metabolism actually isWhere your body burns energy every dayWhy NEAT matters far more than most people realiseWhat metabolic adaptation actually meansWhether dieting can really "damage" your metabolismWhy weight loss often gets harder over timeWhether metabolism really slows down after 40What actually changes during menopauseWhy "metabolism-boosting" foods, teas and supplements aren't the answerWhat you can genuinely do to support your metabolismPlus, we explore fascinating research involving more than 6,400 people across the human lifespan that challenged one of the biggest assumptions we have about ageing and metabolism. Because your metabolism isn't a switch that suddenly breaks. It's a dynamic system that adapts. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References@ Pontzer, H. et al. (2021) ‘Daily energy expenditure through the human life course’, Science, 373(6556), pp. 808–812. Fothergill, E. et al. (2016) ‘Persistent metabolic adaptation 6 years after “The Biggest Loser” competition’, Obesity, 24(8), pp. 1612–1619. Levine, J.A. (2005) ‘Non-exercise activity thermogenesis (NEAT)’, Best Practice & Research Clinical Endocrinology & Metabolism, 19(4), pp. 535–547. Rosenbaum, M. and Leibel, R.L. (2010) ‘Adaptive thermogenesis in humans’, International Journal of Obesity, 34(S1), pp. S47–S55. MacKenzie-Shalders, K., Byrne, N.M., Slater, G.J. and King, N.A. (2015) ‘The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes’, Appetite, 92, pp. 178–184.

    Your Metabolism Isn't Broken: Here's What's Really Happening

  2. Aug 10

    Protein: The Most Misunderstood Nutrient

    Do you actually need more protein... or is it just another fitness trend? Protein seems to be everywhere. High-protein yoghurts. High-protein cereals. Protein coffee. Protein snacks. But despite all the marketing, most people still don't know what protein actually does—or how much they really need. In this episode of The Fundamentals of Fitness, Alison Berrisford separates science from social media and explains why protein is about so much more than building muscle. You'll discover: What protein actually isWhy every cell in your body depends on itHow much protein you really needWhy protein becomes even more important as we ageWhether you can get enough protein on a vegan dietSimple ways to increase your protein intake without overcomplicating your lifeFeaturing Science Simplified, Research Spotlight, Coach's Corner, From the Pit Wall, and This Week's Challenge, this episode will help you understand one of the most misunderstood nutrients in nutrition. Because protein isn't just for bodybuilders. It's for everybody. THIS WEEK'S CHALLENGE Tomorrow, before each meal, ask yourself: "Where's my protein?" Don't worry about perfection. Simply notice whether each meal contains a good source of protein, and if it doesn't, think about one small addition you could make. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer. Jäger, R. et al. (2017) ‘International Society of Sports Nutrition Position Stand: Protein and Exercise’, Journal of the International Society of Sports Nutrition, 14(20). Morton, R.W. et al. (2018) ‘A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults’, British Journal of Sports Medicine, 52(6), pp. 376–384. Phillips, S.M. and Van Loon, L.J.C. (2011) ‘Dietary protein for athletes: From requirements to optimum adaptation’, Journal of Sports Sciences, 29(S1), pp. S29–S38. Wolfe, R.R. (2017) ‘Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality?’, Journal of the International Society of Sports Nutrition, 14(30).

    Protein: The Most Misunderstood Nutrient

  3. Aug 3

    Stress: The Silent Performance Killer

    Ever feel like you're doing everything right... but you're still exhausted? You're eating well. You're exercising. You're trying to look after yourself. Yet somehow your workouts feel harder, your motivation disappears, you're craving sugary foods, and you can't seem to switch your brain off. The missing piece might not be your fitness. It might be your stress. In this episode of The Fundamentals of Fitness, Alison Berrisford explores what stress really is, why your body doesn't distinguish between different types of stress, and why cortisol has been unfairly blamed by social media. You'll discover: What stress actually isWhy your body treats work stress and workout stress similarlyThe truth about cortisolWhat allostatic load means (in simple English!)How chronic stress affects recovery, sleep and performancePractical ways to build resilience without adding more to your to-do listFeaturing Science Simplified, Research Spotlight, Coach's Corner, From the Pit Wall, and This Week's Challenge, this episode will help you stop fighting your body and start working with it. Because stress isn't the enemy. Living under constant stress without recovery is. THIS WEEK'S CHALLENGE Every evening ask yourself two questions: What filled my stress bucket today? What helped empty it? Awareness is the first step towards building resilience. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: McEwen, B.S. (1998) ‘Protective and damaging effects of stress mediators’, New England Journal of Medicine, 338(3), pp. 171–179. McEwen, B.S. and Stellar, E. (1993) ‘Stress and the individual: Mechanisms leading to disease’, Archives of Internal Medicine, 153(18), pp. 2093–2101. Selye, H. (1950) ‘Stress and the General Adaptation Syndrome’, British Medical Journal, 1(4667), pp. 1383–1392. Stubbs, B. et al. (2017) ‘An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis’, Psychiatry Research, 249, pp. 102–108. American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.

    Stress: The Silent Performance Killer

  4. Jul 27

    Why More Isn't Better: The Science of Doing Less (Better)

    Do you ever feel guilty for taking a rest day? Or maybe you've convinced yourself that if you're not training every day, you're falling behind. The fitness industry often tells us that more is better. More workouts. More cardio. More calories burned. More sweat. But what if that belief is actually holding you back? In this episode of The Fundamentals of Fitness, Alison explores why your body doesn't reward you for doing the most exercise—it rewards you for adapting to the right amount. You'll discover: Why more exercise doesn't always equal better resultsThe science behind the dose-response relationshipWhy elite athletes don't train at maximum intensity every dayThe warning signs you're doing too muchHow to find your own training sweet spotWhy consistency will always outperform perfectionFeaturing Science Simplified, Research Spotlight, Coach's Corner, From the Pit Wall, and This Week's Challenge, this episode will help you rethink your relationship with exercise. Because the goal isn't to train the hardest. It's to recover, adapt and keep improving. THIS WEEK'S CHALLENGE Before every workout this week ask yourself: "Am I training because it's part of my plan… or because I feel guilty?" If the answer is guilt... Pause. Your body might need recovery more than another workout. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer. Bompa, T.O. and Buzzichelli, C. (2019) Periodization: Theory and Methodology of Training. 6th edn. Champaign, IL: Human Kinetics. Garber, C.E. et al. (2011) ‘Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal and neuromotor fitness in apparently healthy adults’, Medicine & Science in Sports & Exercise, 43(7), pp. 1334–1359. Meeusen, R. et al. (2013) ‘Prevention, diagnosis and treatment of the overtraining syndrome’, European Journal of Sport Science, 13(1), pp. 1–24. Soligard, T. et al. (2016) ‘How much is too much? (Part 1): International Olympic Committee consensus statement on load in sport and risk of injury’, British Journal of Sports Medicine, 50(17), pp. 1030–1041.

    Why More Isn't Better: The Science of Doing Less (Better)

  5. Jul 20

    The Recovery Mistakes Nobody Talks About

    Recovery is one of the most overlooked parts of fitness. We celebrate hard work, sweaty workouts and pushing ourselves to the limit—but what if the real progress happens after the workout is over? In this episode of The Fundamentals of Fitness, Alison explores why recovery isn't a sign of weakness, it's the process that allows your body to adapt, become stronger and perform at its best. You'll discover: Why you don't actually get fitter during your workoutHow your muscles and nervous system recover differentlyThe role of sleep in performance and decision-makingWhy stress outside the gym affects your progressThe biggest recovery mistakes people makeA simple recovery blueprint you can start using todayFeaturing Science Simplified, Research Spotlight, Coach's Corner, From the Pit Wall, and This Week's Challenge, this episode will change the way you think about rest forever. Because recovery isn't the opposite of training. It's where training becomes progress. THIS WEEK'S CHALLENGE Choose one recovery habit to improve this week. It could be: Going to bed 30 minutes earlier Drinking more water Eating enough protein after training Taking a genuine recovery day Putting your phone away before bed Small improvements create remarkable results when repeated consistently. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: Fullagar, H.H.K. et al. (2015) ‘Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise’, Sports Medicine, 45(2), pp. 161–186. Kellmann, M. (2010) ‘Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring’, Scandinavian Journal of Medicine & Science in Sports, 20(Suppl. 2), pp. 95–102. Meeusen, R. et al. (2013) ‘Prevention, diagnosis and treatment of the overtraining syndrome’, European Journal of Sport Science, 13(1), pp. 1–24. Selye, H. (1950) ‘Stress and the General Adaptation Syndrome’, British Medical Journal, 1(4667), pp. 1383–1392. Soligard, T. et al. (2016) ‘How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury’, British Journal of Sports Medicine, 50(17), pp. 1030–1041.

    The Recovery Mistakes Nobody Talks About

  6. Jul 13

    The Truth About Muscle: The Organ That's Changing Your Health

    When you hear the word muscle, what comes to mind? Bodybuilders? Heavy weights? Protein shakes? What if I told you that muscle has far less to do with how you look... and far more to do with how well you live? In this episode of The Fundamentals of Fitness, Alison explores why skeletal muscle is one of the most important organs for your long-term health, how it influences metabolism, supports healthy ageing, protects your independence and why everyone—not just athletes—should prioritise building and maintaining strength. You'll learn: Why muscle is now recognised as an endocrine organThe surprising role muscle plays in your metabolismHow muscle helps regulate blood sugarWhy strength becomes more important as we ageHow to build muscle without living in the gymWhy muscle is one of the best investments you can make in your future healthFeaturing a Research Spotlight, Coach's Corner, From the Pit Wall, and practical strategies you can start using today. Because muscle isn't just about adding years to your life. It's about adding life to your years. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: Booth, F.W., Roberts, C.K. and Laye, M.J. (2012) ‘Lack of exercise is a major cause of chronic diseases’, Comprehensive Physiology, 2(2), pp. 1143–1211. Lee, D.H. et al. (2022) ‘Association of muscle-strengthening activities with risk of all-cause mortality’, British Journal of Sports Medicine, 56(13), pp. 755–763. Pedersen, B.K. and Febbraio, M.A. (2012) ‘Muscles, exercise and obesity: skeletal muscle as a secretory organ’, Nature Reviews Endocrinology, 8(8), pp. 457–465. Peterson, M.D., Rhea, M.R. and Sen, A. (2010) ‘Resistance exercise for muscular strength in older adults: A meta-analysis’, Ageing Research Reviews, 9(3), pp. 226–237. Phillips, S.M. and Winett, R.A. (2010) ‘Uncomplicated resistance training and health-related outcomes’, Current Sports Medicine Reports, 9(4), pp. 208–213. Schoenfeld, B.J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.

    The Truth About Muscle: The Organ That's Changing Your Health

  7. Jul 6

    The Biggest Fitness Myths I Wish People Would Stop Believing

    Should you avoid eating after 8pm? Do women really get bulky from lifting weights? Does sweating mean you're burning more fat? And are detox teas actually doing anything? The fitness industry is full of bold claims, quick fixes and advice that sounds convincing. But how much of it is actually true? In this episode of The Fundamentals of Fitness, Alison separates fact from fiction, explains the science behind some of the most common fitness myths, and gives you the tools to think critically about the health advice you see every day. You'll learn: Why sweating isn't the same as burning fatWhether spot reduction is actually possibleThe truth about eating late at nightWhy women shouldn't fear lifting heavy weightsWhether "no pain, no gain" still appliesIf supplements and detoxes are really necessaryHow to spot misleading fitness advice before it costs you time and moneyFeaturing practical coaching stories, lessons from elite athletes including Adam Peaty and Lando Norris, and simple science that helps you separate evidence from marketing. Because trends come and go. The fundamentals don't. 🎯 THIS WEEK'S CHALLENGE The next time you see a bold fitness claim online, don't immediately accept it, or dismiss it. Instead, ask yourself these three questions: Is there good evidence to support this?Is someone trying to sell me something?Does this fit with what we already know about how the human body works?Those three questions will help you cut through the noise and make better decisions for your health. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer. Hall, K.D. et al. (2022) ‘Energy balance and its components: implications for body weight regulation’, The American Journal of Clinical Nutrition, 115(4), pp. 960–971. Jäger, R. et al. (2017) ‘International Society of Sports Nutrition Position Stand: Protein and exercise’, Journal of the International Society of Sports Nutrition, 14(20). Morton, R.W. et al. (2018) ‘A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults’, British Journal of Sports Medicine, 52(6), pp. 376–384. Schoenfeld, B.J. and Aragon, A.A. (2018) ‘How much protein can the body use in a single meal for muscle-building?’, Journal of the International Society of Sports Nutrition, 15(10). Thomas, D.T., Erdman, K.A. and Burke, L.M. (2016) ‘Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance’, Journal of the Academy of Nutrition and Dietetics, 116(3), pp. 501–528.

    The Biggest Fitness Myths I Wish People Would Stop Believing

  8. Jun 29

    Why Consistency Beats Perfection Every Single Time

    Have you ever had one takeaway, one missed workout, or one busy weekend and thought: "I've ruined everything." If so, you're not alone. One of the biggest reasons people struggle to make long-term progress isn't because they don't know what to do. It's because they expect themselves to be perfect. In this episode of The Fundamentals of Fitness, Alison explores why perfection is one of the biggest barriers to success, why your body responds to patterns rather than isolated moments, and how elite athletes recover from setbacks without letting one mistake become ten. You'll learn: Why the all-or-nothing mindset is so damagingThe physiology of adaptation and repeated behavioursWhy one meal or one workout doesn't define your progressHow elite performers respond to setbacksThe power of the "next best choice"The 80% Rule for long-term successWhy consistency will always outperform perfectionFeaturing lessons from Adam Peaty, Lando Norris, and real coaching stories from Alison's own clients. Because your body doesn't reward perfection. It rewards repetition. ✅ THIS WEEK'S CHALLENGE This week, I'd like you to try something different. The next time life doesn't go to plan... Maybe you miss a workout. Maybe you eat more than you intended. Maybe work gets stressful. Instead of saying: "I'll start again on Monday." Ask yourself: "What's my next best choice?" It doesn't have to be perfect. It just has to move you forward. Because consistency isn't built through perfect days. It's built through recovering well from imperfect ones. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: Bandura, A. (1997) Self-Efficacy: The Exercise of Control. New York: W.H. Freeman. Clear, J. (2018) Atomic Habits: Tiny Changes, Remarkable Results. London: Penguin Random House. Kraemer, W.J. and Ratamess, N.A. (2004) ‘Fundamentals of resistance training: Progression and exercise prescription’, Medicine & Science in Sports &Exercise, 36(4), pp. 674–688. Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W. and Wardle, J. (2010) ‘How are habits formed: Modelling habit formation in the real world’, European Journal of Social Psychology, 40(6), pp. 998–1009. McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy and Human Performance. 8th edn. Philadelphia: Wolters Kluwer. Selye, H. (1956) The Stress of Life. New York: McGraw-Hill. Weinberg, R.S. and Gould, D. (2019) Foundations of Sport and Exercise Psychology. 7th edn. Champaign, IL: Human Kinetics.

    Why Consistency Beats Perfection Every Single Time
See All (58)

About

The Fundamentals of Fitness is your no-fluff, science-backed guide to getting stronger, moving better, and performing at your best — whether you're a beginner, an everyday gym-goer, or an aspiring athlete. Hosted by award-winning coach Alison Berrisford, this podcast breaks down the essentials of fitness, training, mindset, and nutrition in a way that’s smart, simple, and genuinely helpful. With real-life coaching stories, expert insights, and practical takeaways, each episode helps you understand what actually works — without jargon, gimmicks, or unrealistic expectations. RSSVERIFY

Information

  • Creator
    Alison Berrisford
  • Years Active
    2025 - 2026
  • Episodes
    58
  • Rating
    Clean
  • Copyright
    © Alison Berrisford
  • Show Website
    The Fundamentals of Fitness