Everyday Athlete Performance Pod

Lewis Williams

We're covering the health and fitness that actually makes a difference. Not the stuff that's just trending.

Episodes

  1. Oct 30

    Episode 7 - Protein Shakes or Vaping & Energy Drinks (Moaning about the news)

    Why the BBC’s worries about kids and protein shakes miss the pointProtein is a stepping stone.Health and fitness is a spectrum, not on or off, and thinking it’s on or off is why so many people struggleProgress through imperfect action: Get better results by doing easy stuff longer.

  2. Oct 23

    Episode 6 - 10 Mondays Left & Why January Motivation Is A Scam

    Push now and you walk into January 10 weeks deep, while everyone else is starting from zero“I’ll try harder in January” is your brain looking for the easy optionIt’s the weather, not you being lazyYou don’t need motivation first, move first and it followsEnjoy Christmas, without gaining 1-3lbs

  3. Oct 2

    Episode 5 - "Why am I not progressing?"

    Reframe "why am I not progressing" to "which stage am I in" Stage 1: Unconscious incompetenceStage 2: Conscious incompetenceStage 3: Conscious competenceStage 4: Unconscious competenceWhich one are you in?

  4. Sep 25

    Episode 4 - Are You Exercising Hard Enough To Make A Difference?

    Exercise vs. fat lossNewbie gainsThe right programme (goal-fit vs. life-fit)Why people underestimate their effortProgressive overloadFear of injuryFear of getting too muscly

  5. Sep 11

    Episode 3 - Why bother do we bother with protein?

    Here you go: Why protein matters — it's the only macronutrient that builds and repairs tissue, plus it supports enzymes, hormones and immune functionHow much to actually eat — official minimums (0.8g/kg) are too low for active people; aim for 0.7–1g per lb of bodyweight, especially if muscle gain is the goalProtein and dieting — extra protein won't build more muscle beyond a certain point, but it helps keep you full and protects muscle when you're in a deficit for a whileProtein sources and types — whey vs isolate vs veggie/vegan blends, why animal sources are "complete" proteins and veggie sources need combining, and why shakes are a useful shortcut for hitting your number without excess caloriesThe protein marketing con — using the "high protein Baby Bell" example to show how brands slap a protein label on products (and a couple of quid on the price) for barely any extra protein

  6. Sep 11

    Episode 2 - 'All or nothing mindset (How to stop it)

    Here you go: Perfection vs. failure — most people treat it as all-or-nothing, but perfectionism is just as toxic as giving up.Good vs. bad food labels — people who see foods as "good" or "bad" struggle more with restricting and bingeing.Why extreme approaches don't last — anyone can white-knuckle a strict routine short-term, but without an exit plan the weight comes back.Get back on it immediately — the goal isn't zero bad days, it's getting back on track straight after a slip (not "Monday"), since one skipped day doesn't break a habit but the 3-day spiral after it doesSelf-compassion over self-criticism — studies show people who respond to setbacks with self-compassion stick to habits and lose more weight than those who beat themselves up; you need evidence you can get back on it, not more willpower

  7. Aug 26

    Episode 1 - Warm up/Cool down (What actually matters)

    Key Takeaways Warm-up routines should be tailored to the type of workout (strength, high intensity, or low intensity).The primary purpose of a warm-up is to prepare joints, muscles, and the nervous system — not simply to "get loose."Static stretching before a workout can destabilize joints and reduce performance; save stretching for after the session.After high-intensity sessions, a gradual cool-down (5–10 minutes of light activity) is essential to prevent blood pooling and lightheadedness.Strength training is the most evidence-backed method for injury prevention — more so than stretching or yoga alone.

  • 7 Episodes

About

We're covering the health and fitness that actually makes a difference. Not the stuff that's just trending.

Information