In Moderation

Rob Lapham, Liam Layton
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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. 3 วันที่แล้ว

    Stop Trying To Be Liked And Start Being Yourself

    We start with a dumb question that turns into a real one: what happens when you stop trying to be impressive and just become yourself, fully and loudly? Between the bean jokes, the made-up “wordologist” vocabulary, and a quick detour through conspiracies, our guest Gyrodactyl (Garrett) lays out a simple personal development framework that actually sticks: if something about you bothers you, either change it or learn to love it. That sounds harsh until you realize it is also freeing, because it pulls you out of endless self-hate loops and into action. From there, the conversation gets honest about self-acceptance in the age of social media filters, “perfect” bodies, and constant comparison. We talk relationships and why the wrong partner can quietly kill your creativity, while the right partner makes you feel safe enough to be weird, playful, and ambitious. That shift from performing to belonging is a mental health upgrade most people underestimate. Then we go deeper on emotions. We push back on toxic positivity, make room for grief, and argue about sadness versus anger as motivation. What helps when you feel stuck is not a magic quote, it is basics you can control: sunlight, food, water, movement, and human connection, plus dropping rigid expectations and refusing to shame-spiral after you miss a step. If you like funny chaos with real takeaways on happiness, authenticity, emotional regulation, and relationships, hit play. Subscribe, share this with a friend who needs it, and leave a review with the mantra you want to live by next. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    58 นาที

  2. 14 พ.ค.

    The Long Game

    A 155-pound weight loss doesn’t happen because you “finally got disciplined.” It happens when you build a system you can live with on your worst Tuesday, not your best Monday. We sit down with our friend Nolan Taylor (briefly rebranded as Nolan DeLorean) to talk through the unglamorous, repeatable steps that took him from nearly 400 pounds to the low 200s and into a new phase of chasing performance and body fat percentage goals. Nolan breaks down the real timeline: years of posting workouts and “going through the motions,” then a hard pivot on February 3, 2022 when he publicly committed to closing his Apple Watch rings every day. From there it’s the fundamentals done consistently: calorie tracking with MyFitnessPal, better hydration, taking sleep seriously, and building a daily running habit that became his outlet when life got heavy. We talk about what actually makes habits stick, why extreme fitness culture sells insecurity, and how small food swaps and moderation can beat any all-or-nothing plan. The most important thread is mindset. We get into emotional eating, shame loops, therapy, and why “calories in, calories out” might be biologically true while still being emotionally incomplete. If the scale number wrecks your headspace, we also share better ways to measure progress: trends over time, energy, clothes fit, strength PRs, and the ability to do more without hating the process. If you want sustainable weight loss, a healthier relationship with food, and a plan that doesn’t require misery, hit play. Subscribe, share this with a friend who needs a nudge, and leave a review with the one daily “brick” you’re putting down this week. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    54 นาที

  3. 7 พ.ค.

    Neil DeGrasse Tyson, Please Come On The Podcast

    A ring light complaint turns into a surprisingly honest question: are people listening to podcasts for the ideas, or watching for the performance? We kick things off by messing with each other about audio vs YouTube, then swap real podcast recommendations, from Conan-style comedy interviews to darker history shows that dig into what you never learned in school. It’s light, it’s unserious, and it’s exactly how a hangout conversation should feel right before it isn’t.  The mood shifts hard when we get into school shootings and the brutal gap between the United States and the rest of the world. We talk numbers, the weird way headlines compete for attention, and what it does to a culture when tragedy becomes routine. From there, we do what our brains always do when reality feels stuck: we try to “solve” it with time travel. Cue Superman physics, Doctor Who logic, and a full commitment to the DeLorean time machine bit, including the classic rule about not meeting your younger self and the only practical time-travel advice anyone ever gives: invest early.  Then we spiral into public health anxiety with cruise ship hantavirus chatter, quarantine questions, and the uneasy feeling of living in a world where outbreak response is political. To cleanse the palate, we debate internet pedantry, misinformation vs harmless mistakes, and the “technically berries” rabbit hole that somehow becomes a plan to book a botanist and bait Neil deGrasse Tyson into talking fruit classification before we hit him with DeLoreans. If you like comedy podcasts that stumble into real issues, science literacy, and cultural commentary, this one gets weird in the best way.  Subscribe for more, share the episode with a friend who loves a good tangent, and leave a review so more people can find the show. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    38 นาที

  4. 30 เม.ย.

    The Drug League

    One random bump on your body can turn into a full mental spiral, and we start right there: the weird mix of health anxiety, gallows humor, and the reality that American healthcare costs can feel like a coin flip. When the “best plan” is comparing lumps and hoping you don’t need a GoFundMe for medical bills, it says a lot about the system and about what we’ve normalized. We also poke at how politics has gotten so surreal that you can say almost anything and it sounds plausible, which sets the tone for where the conversation goes next. Then we pitch our proudest terrible idea: an “open division” for sports. Not “open” like a little more lenient, but open like anything goes, including performance enhancing drugs, mystery substances, and rulebook loopholes that turn every game into a chaotic experiment. The goal isn’t better competition, it’s sports entertainment cranked to absurdity, with the audience potentially knowing what’s in the “mystery bag” before the players do. If you’ve ever wondered what happens when spectacle beats fairness, we build the whole ridiculous framework. We bring it back to real life with two modern obsessions: lawsuit culture and food fear. “Getting sued” isn’t proof, and long ingredient lists aren’t automatically a sign of toxic food. We talk FDA labeling rules, why composite products look scary on paper, and how nutrition myths spread when chemical names trigger panic. And yes, we close with a traumatic grocery-store saga: Walden Farms zero calorie peanut butter, plus smarter low-calorie alternatives and simple portion-control tips that actually work. Subscribe for more, share this with the friend who reads every label, and leave a review if you want us to keep building the Drug League. What sport should be first, and what’s the one “healthy” product that betrayed you? Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    37 นาที

  5. 23 เม.ย.

    What If Masculinity Looked Like Care

    The internet can watch two people eat the same thing and hand out two completely different verdicts. One gets “icon” and “girl dinner.” The other gets called disgusting, lazy, and doomed. We start there, with the weird psychology of viral eating content, the shame spiral it can trigger, and why a donut and matcha can somehow become a public trial when the person holding it is overweight. Then we bring on Joey T Fitness (Joe Douglas), a creator who stitches misinformation for a living and still refuses to turn health into a purity contest. We talk seed oils, Red 40, and the endless ingredient panic that thrives on simple villains. Joey explains why nuance matters in nutrition advice, how moderation gets drowned out by absolutist takes, and why “remove one thing and you’re healthy” is a trap that keeps people stuck. We also go deeper than food. Joey shares how he nearly fell into red pill culture when he started chasing fitness, what pulled him out, and what masculinity means to him now: self-control, service, and protecting the people you love. We end with the future problem nobody is ready for, AI-edited bodies and AI-generated fitness coaches, plus how to find credible, ethical help online. If you got value from this, subscribe, share it with a friend who’s stuck in diet fear, and leave a review so more people can find the sane side of fitness. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    51 นาที

  6. 16 เม.ย.

    Mike Gives You A Plan?!

    I hit record while sick, sleep-deprived, and filling in solo, and it turned into the most honest lesson I’ve learned about sustainable weight loss and mental health: slowing down is not the same as stopping. A ruptured eardrum forced me to lower my usual walking pad pace, and that tiny choice became proof of growth. Years ago I would have called that “giving up” and punished myself harder. Today it’s just smart training, realistic habit building, and self-respect.  We also sit with grief. I read a message from Rob about losing someone and the hole it leaves behind, then talk about how you do not erase pain, you grow around it. That same idea applies to fitness and body change: progress is not a straight line, and a break can be part of the plan when your body is sending signals you should actually listen to. I share a story about an injury that kept me out of the gym, and how the emotion wasn’t rage, it was sadness because I finally had a routine that was for me, not against me.  From there we get practical. I explain how to tell the difference between needing rest and simply not wanting to do the work, plus one of my best consistency rules: you can skip the gym, but you have to go to the gym to skip it. Then we zoom out to long-term health, aging, mobility, and why micro commitments and small wins rebuild belief when you feel stuck. If you want my Micro Commitments lesson for free, DM me “micro.” Subscribe, share this with someone who’s being too hard on themselves, and leave a review with the smallest “next step” you’re taking this week. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    38 นาที

  7. 9 เม.ย.

    Rob Is Left On His Own, Again

    Recording alone wasn’t the plan, but it turned into a blunt, honest talk about the one thing that explains almost every skill I’ve picked up: repetition. If you’ve ever watched someone play guitar, code smoothly, build things with their hands, or look “naturally good” outdoors and thought you were missing some secret, I lay out what it actually looks like from the inside. It’s awkward reps, slow progress, and the willingness to fail repeatedly without letting that failure turn into a story about who you are.    I use learning guitar as the clearest example of how the brain builds coordination, timing, and accuracy only through practice, not motivation and not endless YouTube tutorials. From there I zoom out to other real-world skills like construction and programming, where tiny mistakes can wreck your output but also teach you faster than perfection ever will. We also hit a practical nutrition topic people ask us about a lot: sweeteners. Sugar, artificial sweeteners, and “natural” alternatives aren’t magic or poison by default, and the most reliable answer is still moderation and avoiding overconsumption.    The back half gets more personal: why I’d rather do live streams than answer DMs, how loneliness shapes my preference for real-time conversation, and what I’m trying to build on Twitch. I also share a brief update about my dad, as much as I’m comfortable saying publicly. If you like honest talk, practical mindset shifts, and a little chaos, subscribe, share this with a friend who’s learning something hard, and leave a review with the skill you’re practicing right now. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    18 นาที

  8. 2 เม.ย.

    A Beginner Guide To Home Workouts And DeLoreans

    Your fitness plan doesn’t need a gym membership, a $300 pair of shoes, or a spreadsheet that makes you hate your life. We start with chaos and then get real about the problem most people actually face: not knowing where to begin, feeling intimidated, and assuming it has to be intense to “count.” We walk through a simple home workout routine that works for beginners, including how to start with just two days a week, how to use YouTube workouts wisely, and how to make bodyweight exercises feel doable instead of punishing. From there, we zoom out into the underrated stuff that moves the needle: NEAT (non-exercise activity thermogenesis). Walking during calls, pacing while you build a playlist, taking short five-minute walks, and sneaking in squats between tasks can add up fast. We also unpack why “calories burned” isn’t a perfect number, how your body gets more efficient over time, and why that’s not a reason to quit. Even when weight loss slows, movement still improves conditioning, mood, energy, and long-term health. We finish with a sane approach to nutrition: protein targets that don’t require absurd intake, why fiber deserves more attention, and how fear-based label-scanning apps and AI-fueled food scare content can derail your progress. If you’ve been stuck in overthinking mode, this is your permission slip to keep it basic and start moving today. Subscribe for more down-to-earth health and fitness talk, share this with a friend who’s trying to start, and leave a review with your go-to “minimum” habit you can do on your busiest day. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    41 นาที
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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.

ข้อมูล

  • ผู้จัดทำ
    Rob Lapham, Liam Layton
  • ออกอากาศปี
    พ.ศ. 2566 - พ.ศ. 2569
  • ตอน
    136
  • การจัดระดับ
    ไม่เหมาะสม
  • ลิขสิทธิ์
    © 2026 In Moderation
  • เว็บไซต์รายการ
    In Moderation

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