JLC POD

JLC POD

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Health, performance and business all unedited

3d ago

Why you keep snacking, and what to do about it

I explain why I keep snacking and what I do about it, especially when life and work are hectic. I find snacking is usually a structure and organization problem, often made worse when I eat too many calories early in the day, diet with lower calories, or snack due to stress or boredom (particularly when working from home). I manage it by spreading my calories intentionally across the day often aiming for four meals planning meal and snack times around meetings and training, and prioritizing high-protein, higher-fiber options like oats, eggs, Greek yogurt, cottage cheese, and jerky. I use food logging to understand how many calories and macros I have left so I can pick snacks that fit. If I overindulge, I acknowledge the guilt but focus on making the next decision better rather than punishing myself.
4d ago

Inside JLC: Craig Paveley, complete transformation & body combat INSTRUCTOR

In this episode, Craig shares his transformative journey with coaching, highlighting how personalised training and nutrition strategies led to significant body and confidence improvements. Discover practical insights on building consistency, confidence, and community in fitness.
6d ago

I built my dream iOS app

In this episode of the JLC Pod, I’m sharing something that’s been building in my head for a while: I’ve launched my own iOS app, the James Long Coaching app, and it’s now live in the App Store. I’m a massive tech lover and a former software engineer and tester, and I’ve always dreamed of building an app. But I never thought I could write Swift or get through the App Store approval process. In this episode, I explain how back-and-forth conversations with AI helped me understand the framework, build the app, get through Apple’s review, and ship multiple updates, including a full redesign (because I’m definitely not a designer). I also talk about why I built it. I’ve always felt that too many coaching businesses don’t give their clients a roadmap or make them feel part of something. I wanted to create more meaning and purpose behind each client’s journey, with tools like competitions, education, and a better understanding of their health metrics. If you’ve ever had an idea for a business or project and felt boxed out because you’re “not technical enough,” this one is for you. If I can do it, imagine what you could do. Download the app: Search “James Long Coaching” in the App Store. It’s free, and you don’t need to be a client to download it and explore your health metrics and free resources.
Oct 11

AI and social media overload, can stall you

Most of my episodes are positive. This one’s a bit different. I’ve been in Dubai for nearly six months, I’ve left my corporate job, and I’m building James Long Coaching and a second business, The Coaches Engine. The transition has had real highs and some real lows. This week I let the wrong content in, a video about where AI is taking every industry, and it knocked me off balance. In this episode I get into: What it’s actually like going from a stable salary to being self-employed Why constant uncertainty about AI and the future can stall you How social media bubbles amplify whatever you’re already thinking about Why I step away from screens when I need to think clearly I don’t have a neat solution at the end. If you’re building something, running a team or just feeling the fog right now, I hope this helps you feel less alone in it.
Oct 7

Inside JLC: Adam James, business owner & squat PBs

In the first client interview on the JLC Pod, I sit down with Adam, who's been coaching with me since May. Adam runs a family business, works long hours, and had lost motivation to exercise, even to go for a walk. We talk about what made him reach out, why he chose a coach who communicates personally, and what's changed in his body, his training and his confidence in the months since. If you're busy, holding yourself to a high standard, and have let your own health slide, this one is for you.
Oct 1

I forgot i was 5 years sober

I just crossed my five year sober anniversary without even realising. And I think the reason I forgot is because it is not such a massive part of my life anymore. That felt worth talking about. In this episode I go back to the beginning. Growing up in Suffolk in an agricultural environment where going out and drinking was just what you did. College, university, the Royal Agricultural College drinking was everywhere and I just assumed it was normal. I talk honestly about what that looked like, what the hangovers actually cost me, and why I carried that pattern all the way through to my thirties. I talk about moving to Manchester at 30 and starting to experiment with not drinking. Going to the Warehouse Project sober. Meeting friends who did not drink. What it actually feels like to be in a social environment without alcohol numbing everything around you and why nobody talks about that part. I cover the moment I decided to stop September the 11th 2021. There was no dramatic rock bottom. I just had a night out and thought I am kind of done now. And I talk about why coaching and building JLC gave me the mental capacity to finally commit to it. No hangovers on Sunday meant more time and energy for the thing I was actually building. I also talk honestly about the social pressure side why saying "I am sober" lands better than "I am just not drinking tonight," why some people will make you feel bad about it and what that usually says about them, and why finding the right people around you makes all the difference. Five years on I do not think about it. I walk into a bar and just think about what soft drink I want. That is what the other side of this looks like.
Sep 26

Your employer does not care about your wellbeing. Here is what to do about it.

I spent eight to ten years working in corporate environments technology companies, financial consultancies, e-commerce brands. I know exactly what it feels like to sign a 37.5 hour contract and consistently work more than that. I know what it feels like to reach the end of the day and realise your health, your training, and your social life all got squeezed out again. In this episode I talk through the system that actually worked for me and still does today. I cover why your employer will not manage your wellbeing for you and why accepting that is actually the first step to changing things. I talk through how I use multiple overlapping calendars work, personal, fitness, nutrition and social to give myself a clear visual picture of the week so I can see where the gaps are and protect them before anyone else fills them. I share why I moved my training from evenings to mornings, why evening training kept failing me no matter how motivated I was, and what changed when I restructured my mornings around my sessions instead of the other way around. I also cover how to decline meetings without feeling guilty, how to block your calendar so people cannot book over your non-negotiables, why a Sunday planning session changes everything, and why getting things out of your head before you train is one of the most underrated habits you can build. If you feel like the day just disappears and there is never enough time for your health this one is for you.
Sep 15

My experience going through a caloire deficat

Most people talk about calorie deficits like they are simple. Eat less, move more, done. In this episode I want to give you the honest version, what it actually feels like, what I learned going through one myself in 2022, and whether it is even the right move for you right now. I take you back to when I was around 88 kilograms and genuinely believed I would never go below that number. I walk through everything I learned during that process — the things nobody tells you and the things I wish someone had told me earlier. I cover the five things that actually made the difference. Stabilising your output through consistent training and daily movement. Tracking and logging your food not just for the numbers but for the education it gives you about your own diet. Hydration and why I was not taking it seriously enough. Weighing yourself daily and using a weekly average rather than reacting to single readings. And following a structured nutrition plan with meal timing that actually worked around my life and my training. I also talk about the thing most people do not want to say out loud, that feeling hungry is okay, and learning to accept that is one of the hardest parts of a deficit. I share how I thought about calories as a currency, how I used sparkling water in the evenings when my calories were gone, and why I targeted just 500 grams of loss per week rather than trying to rush the process. The honest truth is there is a lot you can do for your health before you ever need to put yourself into a calorie deficit. This episode will help you figure out if it is the right time for you.

Health, performance and business all unedited

Creator

JLC POD
Years Active

2026
Episodes

13
Rating

Clean
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JLC POD