PerformWell Podcast

PerformWell Podcast
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  • HEALTH & FITNESS
  • UPDATED WEEKLY

Performance isn't one thing. It's how you train, recover, think, and show up - every single day. PerformWell brings you straight-talking conversations with coaches, athletes, and experts who actually live this stuff. No fluff. No filler. Just what works.

  1. 4H AGO

    Don't Start Your Summer Diet Until You've Watched This

    Everyone's telling you to start your summer diet. We're telling you to stop. Nick, Grant & Gemma have a combined 40+ years of PT experience — and their biggest lesson isn't about what to eat or how much cardio to do. It's this: the body you're chasing for summer probably isn't worth the cost of getting it. In this episode of The Performwell Podcast, Gemma opens up about the psychological fallout of getting shredded, Nick breaks down why chasing a physique goal is like thinking school is your whole life, and Grant shares the clients who got the body — and still weren't happy. From crash diet culture and body dysmorphia, to steroids hiding in plain sight on Instagram, to how Gemma's testosterone and HRT journey became the most sustainable thing she's ever done — this is the conversation you need before you start cutting for summer. If you've ever crash dieted before a holiday, compared yourself to someone online, or wondered why getting lean still didn't feel like enough — watch this first. WHAT WE COVER: → Why 6–8 week summer transformations usually backfire → The psychological damage of extreme dieting and photo shoot prep → Body dysmorphia — and why even the fittest people aren't immune → What actually is a healthy body fat % for men and women → The steroid problem hiding in plain sight on your Instagram feed → Why the body you can't sustain isn't worth chasing → Gemma's HRT and testosterone journey — and how it changed everything → How to shift your mindset from "summer body" to something that actually lasts ────────────────────────────────── 🎙️ Hosted by Nick & Grant, with special guest Gemma. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ Gemma: https://www.instagram.com/gemmapaddy82 📲 Follow us: nstagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick ────────────────────────────────── 0:00 – Intro: The Problem With Summer Diets 0:53 – Why 6–8 Week Transformations Are a Mistake 3:29 – The Psychological Fallout of Getting Shredded 4:02 – Body Dysmorphia — Does Anyone Actually Escape It? 7:03 – Photo Shoots, Bodybuilding & Knowing Your Limits 12:10 – What's Actually a Healthy Body Fat % for Men & Women? 19:20 – The Steroid Problem Nobody's Talking About 21:40 – Gemma's HRT & Testosterone Journey — And How It Changed Her Life   #SummerDiet #HolidayPrep #FitnessPodcast #SummerBody #BodyDysmorphia #DontStartYourDiet #PerformwellPodcast #FitnessTruth #SustainableFitness #GymCultureUK #HRTWomen #TestosteroneWomen #GetLeanForSummer #CrashDiet #MentalHealthFitness

    23 min

  2. MAY 17

    Why You Need A Fitness Goal That Scares You

    Most people are waiting to feel ready before they commit to a goal. The problem? That moment never comes. In this episode, we sit down with Grant to talk about why having a concrete event — whether it's a photo shoot, marathon, Ironman, or white-collar boxing match — is one of the most powerful tools for transforming your fitness AND your mindset. Nick shares how he went from his lowest point post-COVID to stepping into a boxing ring in front of 1,000 people, and we break down why purpose is the antidote to depression, why your first event just needs to be DONE (not perfect), and the framework that helps you find the REAL reason you want to change. If you've ever said "I'll start when I'm ready" — this conversation is for you. WHAT WE COVER: → Why challenges give you purpose (and why purpose fights depression) → The personal challenge framework — marathons, photo shoots & comps → How Grant went from his lowest point post-COVID to boxing in front of 1,000 people → Why your first event just needs to be DONE — not perfect → The fear of failure that stops people committing (and how to flip it) → The 5 Whys — finding the REAL reason you want to change → Why we're doing Ironman Leeds on August 16th   🔗 Sponsor our Ironman for CALM (Campaign Against Living Miserably): https://www.justgiving.com/page/stron... CALM supports men under 50 — the biggest demographic affected by suicide worldwide. Please donate if you can. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick:   / getfitbynick   Grant:   / coach_grantmcdonald   📲 Follow us: Instagram:   / performwellpodcast   TikTok:   / performwellpodcast   YouTube:    / @getfitbynick   ────────────────────────────────── 0:00 – Intro 1:22 – Why do events at all? 7:48 – Purpose is the antidote to depression 13:44 – Fear of failure & why we train to failure 18:40 – The 5 Whys framework live demo 22:00 – Outro & Ironman charity link #PerformWellPodcast #GoalThatScaresYou #FitnessMotivation #Ironman #PhotoShootPrep #FearOfFailure #PurposeOverDepression #MensMentalHealth #CALM #FitnessMindset

    23 min

  3. MAY 10

    Breaking The Generational Cycle of Trauma | Matt Harris

    ⚠️ CONTENT WARNING This episode contains honest discussion of sexual abuse, violence, murder, drug addiction, and grief. Listener discretion is advised. ────────────────────────────────── Matt Harris was born into a generational cycle of violence, abuse, and silence. By the time he was 13, he had survived sexual abuse from a family member, witnessed his brother commit murder, had his identity changed by deed poll, and been moved between hostels to escape the people hunting his family. This is the story of how one man decided the cycle ends with him. In this episode of The Former Podcast, Matt opens up about generational trauma, breaking the cycle of abuse, and what it actually takes for a man to heal — not just cope, not just survive, but break the pattern so it doesn't pass to the next generation. If you've ever thought "I don't want to become my father" or "something in my family has to stop with me" — this conversation is for you. WHAT WE COVER: → How generational trauma gets passed down through families → The two "fractures" that defined Matt's childhood → Why he used drugs daily for 3 years to numb the pain → How fitness became both a lifeline AND another form of avoidance → Breaking his silence publicly in 2018 → Walking 105 miles of the South Downs Way to process his sister's death → What it means to be "The Unhealed Man" → How any man can start breaking his own generational cycle today Matt is currently writing his book, The Unhealed Man. 📸 Follow Matt: https://www.instagram.com/healingwithmatt If this episode resonated with you, share it with a man who needs to hear it. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick Grant: https://www.instagram.com/coach_grantmcdonald/ 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ TikTok: https://www.tiktok.com/@performwellpodcast YouTube: https://www.youtube.com/@getfitbynick ────────────────────────────────── 0:00 – Intro 0:44 – Meet Matt Harris: The Man Behind the Name Changes 1:53 – Born Into a Fractured Family: Generational Trauma Explained 4:53 – Growing Up With Violence: What "Normal" Looked Like 7:44 – The First Fracture: Sexual Abuse at 12 Years Old 8:46 – The Second Fracture: His Brother Commits Murder 10:16 – Prisoners in Their Own Home: Life After the Murder 12:10 – A New Identity: Name Changes, Relocating & Starting Over 13:56 – School, Paranoia & Being Terrified People Would Find Out 15:14 – How He Found Drugs — And Why It Made Perfect Sense 18:02 – 3 Years of Daily Drug Use: Masking the Pain 19:38 – Running From the Truth: Breaking Silence in 2018 21:05 – How Fitness Found Him (And Became Another Escape) 26:33 – Steroids, Obsession & Losing Himself in the Sport 28:22 – The Absent Dad: Repeating the Cycle He Swore He'd Break 33:38 – Self-Worth: What It Really Means for the Unhealed Man 36:30 – The Unhealed Man: Why He's Writing the Book 38:54 – Pathways to Healing: What Actually Worked for Matt 43:10 – 105 Miles for His Sister: Processing Grief Through Movement 48:26 – His Sister Speaks to Him on the Trail (Most Emotional Moment) 51:15 – Doing Hard Things From Love, Not Hate 54:08 – What It Means to "Perform Well" 56:10 – Final Message: It Ends With Him 57:28 – Outro #TheFormerPodcast   instagram: / infractionimhere spotify: https://open.spotify.com/artist/7qlhXQA7QMXRwHtfTcQoyJ   #ItEndsWithMe #GenerationalTrauma #MensMentalHealth #BreakingTheCycle #MattHarris #MensPodcast #TheUnhealedMan

    56 min

  4. MAY 3

    Do Less. Live Longer?

    What does your Nan know that a man spending $2 million a year doesn't? More than you'd think. Grant and Gemma — two experienced PTs and online coaches — break down Brian Johnson's extreme biohacking experiment and what it actually teaches us about living longer. Spoiler: the most tested man in the world came back to basics. Sleep. Walking. Whole foods. Stress management. The stuff we've been telling clients for years. Whether you're deep into biohacking or just trying to feel better day to day — this one's for you. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ The Perform Podcast — real conversations about performance and wellness. The push and the recovery. The grind and the calm. New episodes weekly. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ Guest: Gemma — PT & Menopause Specialist 🎙️ Co-Host: Grant McDonald — PT & Online Transformation Coach, Southampton ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🔔 Subscribe for weekly conversations on performance, mindset and what it actually takes to be healthy. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🌐 Follow us: Gemma: https://www.instagram.com/gemmapaddy82/ Grant McDonald: https://www.instagram.com/coach_grantmcdonald/ ━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱️ CHAPTERS 0:00 – Who is Brian Johnson? 0:55 – Liver King vs Brian Johnson — Two Very Different Results 1:13 – 100 Pills a Day, Blood From His Son & Millions Spent 2:05 – His #1 Longevity Tip: Sleep (Your Nan Knew First) 2:21 – Why He Now Recommends "Doing Less" 3:00 – Is Biohacking Even Practical for Normal People? 3:31 – Sleep: The Most Underrated Health Tool 4:18 – Menopause, Progesterone & Sleep Disruption 5:20 – Stress: The Silent Killer 7:00 – Top Longevity Tips for the Average Person 8:00 – Mediterranean Diet & Why Whole Foods Win 9:45 – Cooking as a Life Skill Nobody Talks About 12:00 – Why We Eat the Way We Do (Learned Behaviour) 15:00 – Fitness Trackers: Helpful Tool or Obsessive Trap? 16:43 – Over-Optimising at the Expense of Actually Living 17:54 – Social Media Is Just Marketing — Stop Comparing 19:05 – Body Image, Beauty Standards & the Pressure on Women (and Men) 20:37 – Everyone Has a Number on Their Head 22:00 – Guest Plugs & Sign Off ━━━━━━━━━━━━━━━━━━━━━━━━━━━ #longevity #brianjohnson #biohacking #performpodcast #menopause #sleep #healthtips #wellnesspodcast #liverking #stressmanagement #mediterraneandiet #fitnessmindset #over40health #womenswellness #southampton

    24 min

  5. APR 26

    The Sport That Makes You Mentally Unbreakable

    What does boxing actually teach you? What does boxing actually teach you? Confidence. Control. How to lose well. And how to stop your mind running away with you. Steve Barnes is the founder of Pound for Pound Boxing Club in Southampton, a coach to national champions, pros, school kids and everyone in between. In this conversation we get into the real stuff: anxiety before a fight, the Fear Bubble technique used by Special Forces, why motivation is a myth, and how boxing builds the kind of mental strength that changes your whole life. Whether you've never thrown a punch or you've been in the ring - this one's for you. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ The PerformWell Podcast - real conversations about performance and wellness. The push and the recovery. The grind and the calm. Hosted by coach and hybrid athlete Nick Finch. New episodes weekly. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎙️ Guest: Steve Barnes - Pound for Pound Palace, Southampton 🎙️ Co-Host: Grant McDonald - Built From Within, Southampton 📍 Filmed at: Pound for Pound Palace, Southampton ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🔔 Subscribe for weekly conversations on performance, mindset and what it takes to change. ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🌐 Follow us: Nick Finch:    / @getfitbynick     / getfitbynick   Grant McDonald:   / coach_grantmcdonald   Steve Barnes:   / pfp_palace   https://thepfpteam.com/ ━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱️ CHAPTERS 0:00 – Welcome to Pound for Pound 4:24 – What boxing taught Steve about losing 6:50 – Training national champions & the journey so far 11:57 – Finding control in chaos 17:31 – How to deal with a fighter who won't listen 21:54 – Hampshire level to national titles 23:28 – The Fear Bubble (Ant Middleton) 28:00 – Stop waiting for motivation 33:00 – Mind vs body: which matters more? 38:00 – How coaching has changed over 25 years 45:34 – Enjoy what you've built 50:00 – Nutrition without the overhaul 55:00 – Pound for Pound - what's next ━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎵 Music: Break Limit by Soundridemusic Link to Video: • Epic Cinematic Trailer Teaser No Copyright... #boxing #mindset #confidence #performwellpodcast #performwell #mentalhealth #motivation

    58 min

  6. APR 5

    The Hidden Power Of Recognising Food Noise

    Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   Most women’s struggle with food and body image isn’t just about calories — it’s about the psychological patterns and beliefs deeply rooted beneath them. Bee Wallace, a seasoned online fitness and mindset coach, exposes how these invisible barriers sabotage progress and reveals the critical role mindset plays in sustainable transformation.   With a personal journey that includes battling eating disorders, hormonal chaos, and ultimately finding her way with HRT, B shares how understanding your body’s signals—true hunger versus emotional cravings—can be a game-changer. She discusses the importance of building a healthy relationship with food, mindset frameworks like "The Gap and The Game," and practical tools like the hunger scale that help clients reconnect with their instincts.   We explore: ⬛The link between food noise and anxiety ⬛Therapy vs Mindset coaching ⬛Dealing with emotional hunger ⬛Restrictive mindsets   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Guest Info: Bee's Instagram -  @BeeWallisCoach    Timestamps- 0:00 - Introduction and Guest Welcome Introduction of B Wallace, online fitness and mindset coach. 0:53 - Importance of Mindset in Fitness Discussion on the significance of mindset coaching and its role in sustainable transformation. 2:09 - Difference Between Mindset Coaching and Therapy Explanation of how mindset coaching differs from traditional therapy. 3:51 - Personal Journey with Eating Disorders B Wallace shares her personal journey and challenges with eating disorders. 9:28 - Understanding Food Noise Insight into the concept of food noise and its impact on emotional eating. 14:28 - Practical Tools for Managing Emotional Eating Introduction of practical tools like the hunger scale to manage emotional eating. 24:24 - Hormonal Health and HRT Discussion on hormonal health, the use of HRT, and the effects of extreme dieting. 32:19 - Weight Loss Medications and Risks Conversation about weight loss medications and potential risks. 42:54 - Building a Healthy Relationship with Food Strategies for transitioning from a restrictive mindset to a balanced approach. 47:01 - Final Reflections and Advice B Wallace shares her final thoughts and advice for listeners on respecting their bodies and making sustainable changes.

    52 min

  7. MAR 29

    Nobody Is Talking about This fat Loss Killer

    Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   In this episode, we dive into the nuances of health, fitness, and dieting myths, guided by fitness coach and advocate Paul Andrews. Discover the reality behind common misconceptions, the impact of misinformation, and expert insights into sustainable health practices.   We explore: ⬛The real story behind Postural Orthostatic Tachycardia Syndrome (POTS) and its link to COVID ⬛A critical analysis of popular diets like carnivore, keto, intermittent fasting, and their intended vs. actual benefits ⬛How the fitness industry often propagates misinformation and how to navigate it intelligently ⬛The importance of evidence-based approaches versus anecdotal experiences   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Guest Info: Paul's Instagram - @paulandrewpt   Timestamps- 00:00 - Welcome and episode overview: demystifying fitness myths and health truths 00:34 - Paul Andrews shares his journey with POTS and post-COVID health impacts 01:56 - The connection between COVID-19 and POTS diagnosis challenges 03:11 - Critical look at fitness industry misinformation and industry standards 03:41 - How anxiety and misdiagnosis impacted Paul’s fitness journey 04:36 - The effect of long COVID symptoms on physical activity and mental health 06:07 - The role of social support animals for POTS management and day-to-day struggles 07:23 - Accepting limitations after diagnosis, role of mental health in recovery 09:17 - The impact of COVID on older athletes and the importance of nuanced health advice 10:06 - Common experiences with misdiagnosed heart conditions and the importance of proper testing 12:04 - Transitioning from in-person to online coaching: benefits and social considerations 13:23 - Work life balance: the realities of flexible working hours and client communication 14:29 - The social side of coaching and the importance of genuine connections 17:04 - Target audience: who Paul helps and common struggles with weight and health 18:55 - How industry promises often oversimplify complex health issues 22:00 - Busting diet myths: carnival diet, keto, autoimmune protocols—what’s really happening behind the scenes 26:56 - The reality of supplement marketing and labeling tricks in supermarkets 33:03 - The truth about carbs, sugar, and the myths around them 36:42 - The role of food quality, processed foods, and micronutrient fortification 43:09 - How misinformation spreads through certainty and social media influence 48:44 - What does performing well mean? A look at performance, recovery, and enjoyment 52:12 - The influence of celebrity endorsements and PR in health trends 57:13 - Spinning the “worst fat loss” myths: from water loss to crash diets 58:34 - Intermittent fasting: benefits, mental effects, and real-world application 61:13 - Practical advice: navigating marketing, supplements, and social pressures 62:17 - Final thoughts: why evidence-based practice is crucial for sustainable health

    1h 4m

  8. MAR 15

    Do You Even Need A Gym To Build Strength?

    Welcome to the PerformWell Podcast, our mission is to the improve the performance and wellbeing of the world one podcast at a time by gaining more knowledge from top experts in a multitude of fields. This podcast's production is supported by our businesses and donations please check out the links below.   Love what you listen to, help us produce more weekly podcasts with a donation here: https://buy.stripe.com/7sY4gzgl21HC2FW7aKds407   For 50 free high protein recipes check out this link: https://mycoachinglab.co.uk/ebook-optin-page   Get some more info about our 1-1 coaching programmes here: https://mycoachinglab.co.uk/home   In this episode, we challenge the common belief that you need a gym to get strong. Using practical insights and recent scientific findings, we explore how bodyweight exercises, minimal equipment, and proper progression can deliver substantial strength and health benefits—all from the comfort of your home.   We explore: ⬛How to achieve strength gains with just your body ⬛Is muscle growth possible from your home ⬛What are the best exercises to do in a home workout ⬛Core movements everyone should give a go   🌐 Connect With Your Hosts Host's: Dan King & Nick Finch Instagram, Facebook & Tiktok: @coach.dan.king & @getfitbynick Website: https://mycoachinglab.co.uk/home   Timestamps: 00:00 - Welcome and episode overview on strength training without a gym 00:44 - The misconception about needing a gym for strength 01:04 - How many clients train at home and the importance of routine 01:31 - Effectiveness of home workouts and bodyweight exercises 02:21 - Calisthenics: push-ups, pull-ups, and basic movements for strength 02:48 - Bodyweight training versus loaded resistance and progression 03:27 - The importance of form and injury risk in calisthenics 04:13 - Progression principles in bodyweight vs weighted training 04:56 - Benefits of lockdown training and maintaining health at home 05:23 - Training load and recovery considerations 06:03 - Specific movements: pull-ups, deadlifts, and variations 06:39 - The role of core activation in pull-ups and function 07:24 - The internal science of resistance profiles and muscle activation 08:35 - Scientific evidence on muscle growth from home resistance training 09:27 - Minimum effective dose for strength at home 10:07 - Equipment recommendations on a budget 11:01 - Best minimal gear: kettlebells, resistance bands, weighted vests 12:44 - Common pitfalls and the importance of correct technique 13:21 - Combining equipment: kettlebells and resistance bands for progression 13:57 - The reality of home gym setups and Feng Shui considerations 15:05 - How to start and stay consistent with home training programs 16:47 - The importance of training holistically—what the resistance curve misses 17:26 - Strength training for aesthetics versus health and longevity 19:05 - Core and glutes: the key to functional strength 21:08 - Strength training’s impact on long-term health and metabolic function 23:38 - The balance between health and aesthetics as we age 25:30 - How often to train and structuring effective routines 27:53 - Top three exercises for beginners starting at home

    30 min
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About

Performance isn't one thing. It's how you train, recover, think, and show up - every single day. PerformWell brings you straight-talking conversations with coaches, athletes, and experts who actually live this stuff. No fluff. No filler. Just what works.

Information

  • Creator
    PerformWell Podcast
  • Years Active
    2025 - 2026
  • Episodes
    100
  • Rating
    Explicit
  • Copyright
    © PerformWell Podcast
  • Show Website
    PerformWell Podcast