In Moderation

Rob Lapham, Liam Layton
  • 4.9(232개의 평가)
  • 피트니스
  • 매주 업데이트

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. 5일 전

    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

    38분

  2. 4월 9일

    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

    18분

  3. 4월 2일

    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

    41분

  4. 3월 26일

    Stop Overthinking Food

    You’re not failing at healthy eating, you’re drowning in overcomplicated advice. We sit down with Danny Dino Milk, a creator who lost 120 pounds and kept it off with a refreshingly realistic approach to food. No “perfect” meal plans, no purity rules, no pretending life is a constant Sunday meal prep. We talk about the meals that actually show up in her day to day, like yogurt bowls, high-fiber breads and wraps, frozen berries that don’t rot overnight, and the kind of “good enough” dinners you can repeat when you’re tired. Her core rule is simple and powerful: have what you want, add what you need. If the meal is low in protein, add chicken. If you need more fiber, swap the base. Keep the food enjoyable so it’s sustainable. We also get into the parts nobody wants to admit out loud: food can feel like a chore, cooking can be a barrier, and picky eating is real. Danny shares how autism and texture sensitivity shape her choices and why that doesn’t disqualify you from making progress. From portioning takeout to leaning on pre-made proteins and frozen staples, we focus on practical weight loss habits that reduce friction. Then we vent about the internet’s favorite distractions: ingredient list panic, preservatives, sweeteners, and nutrition purists who major in technicalities. If you’ve ever felt stuck because you can’t do it “right,” this is your permission slip to do it simply and keep going. Subscribe for more conversations that cut through diet culture, share this with a friend who’s overwhelmed, and leave a review telling us what simple meal you’re building this week. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    57분

  5. 3월 19일

    A Pediatric Sleep Doctor On Baby Sleep Tech And Adult Sleep Truths

    A baby that won’t sleep can break a whole household. An adult who “sleeps” but still feels wrecked can lose years to brain fog. We get into both, starting with a Duke physician who lives at the intersection of sleep science and real-life chaos: Sue J. Consagra, MD, child neurologist and pediatric sleep specialist, also known online as That Sleep Doc. We talk through the Lullaby smart crib mattress, a baby sleep technology designed to detect crying and movement, then respond with vibration and audio that ramps up only when needed and powers down once the baby settles. The key idea is support without creating long-term dependence, using patterns over time to help wean toward independent sleep. If you’ve ever wished the crib felt like a safe place your kid actually likes, you’ll understand the appeal. Then we widen the lens to adult sleep: what sleep is, why REM sleep isn’t “deep sleep,” why dreams are usually just brain noise, and how substances can quietly wreck sleep architecture. We cover THC and REM suppression, why melatonin supplements are mainly for circadian rhythm shifts like jet lag and delayed sleep timing, and why sedation from alcohol or heavy meds is not the same as restorative sleep. You’ll also hear practical CBT-I tools like stimulus control and paradoxical intent for those brutal 3 a.m. wake-ups, plus a reality check on naps, caffeine half-life, and the famous coffee nap. We finish with the most important question: when is this actually a sleep disorder? If snoring, daytime sleepiness, or repeated awakenings are hurting your life, a sleep study and a real evaluation can be a turning point. Subscribe for more grounded health conversations, share this with the person who keeps saying “I’m just a light sleeper,” and leave a review with your biggest sleep question. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    53분

  6. 3월 12일

    We Watch Wellness Clips So You Do Not Have To

    A chiropractor blames your earrings for draining your gallbladder. A biohacker says nicotine is a productivity upgrade and a cigarette beats a McDonald’s salad. Then we hit the deep end: urine therapy “studies,” aged urine enemas sold as stem cell therapy, yoni steaming as hormone healing, detox wrap services that look like garbage bags, and the evergreen classic of butthole sunning. It’s funny until you realize how many people are taking this seriously.  We’re joined by Mallory (Instagram: @this.is.mallory), who spends her time tracking capital-W Wellness and the way wellness misinformation spreads across platforms. Together, we break down the playbook: confident delivery, spooky toxin language, scientific-sounding words, meaningless graphs, and a steady drip of “the government doesn’t want you to know.” We also talk about why it’s gotten harder to discuss wellness without bumping into American politics, identity, and the whole “do the opposite of experts” vibe.  Along the way, we pull out the practical takeaways: how to spot a grift, why extreme content goes viral, what questions to ask before trusting a wellness influencer, and where experimentation crosses the line into dangerous medical advice. If you’re exhausted by health hacks, detox claims, and algorithm-driven outrage, this one will feel like a reset.  Subscribe for more, share this with the friend who keeps sending you “natural cure” reels, and leave a review with the wildest wellness claim you’ve heard lately. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    1시간 1분

  7. 3월 5일

    From Dry Chicken To Smart Bulking: A Coach’s Playbook For Eating More And Growing Better

    What if the real bulking battle isn’t in the gym but on your plate? We sit down with Quincy, a straight-talking bodybuilding coach, to tackle the one problem almost no one expects when they decide to “get big”: actually finishing the food. From dry chicken horror stories to smart cooking tweaks that make every bite easier, we get practical about palatability, moisture, and flavor so your meals help you grow instead of stopping you cold. Quincy lays out a simple framework to expand appetite without wrecking your day. We rethink meal timing by moving the heaviest, highest fiber dish to night, front-loading lighter meals, and spacing feedings so you don’t fall behind. We talk through macro traps—like pushing protein so high you kill hunger—and explain how carbs and fats support gym performance and make eating feel doable. You’ll hear why “boy kibble” (rice and beef) can be economical and macro-friendly but micronutrient-poor, and how sauces, air fryers, and better reheating turn “drywall” into dinner. On training, we make a compelling case for low-volume, high-intent work: fewer sets, tighter form, targeted pauses, and real intensity. Mike shares how 50 focused minutes left him more sore and satisfied than his old marathon sessions. Quincy contrasts flexible dieting with whole-food meal plans for hypertrophy, noting digestion, micronutrients, and performance as the deciding factors. We set clear expectations for progress—think one to two pounds of lean tissue per month early on, not miracle jumps—and touch on peptides and shortcuts with caution, humor, and a reminder to prioritize health. If you’ve ever thought, “I just can’t get the food down,” this conversation gives you a plan: cook tastier, time smarter, train tighter, and be patient enough to let consistent habits add up. Subscribe, share with a friend who’s bulking, and leave a review with the one habit you’re changing this week. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    54분

  8. 2월 26일

    Jacob Foods Banned?!

    What happens when you tell people to eat more fiber and your livelihood disappears overnight? We sit down with Jacob—creator of The Soy Boy Chronicles—to unpack how a fast-growing nutrition page was twice banned under “terrorism,” why appeals hit a wall, and what it reveals about platform power in the creator economy. From AI misfires to coordinated report brigades, we trace the mechanics that can turn reasonable, science-based content into a moderation nightmare and vaporize a small business with a single label. We also cut through the noise on diet wars. Jacob breaks down why extremes like raw-meat and “animal-based” branding thrive online, even when the fridge is mostly fruit. We challenge the idea that a shredded physique equals expertise, and talk about what actually moves the needle: consistent protein, fiber, fruits, legumes, and sustainable habits. For the curious, Jacob floats a controlled ultra-processed diet experiment—hitting macros, adding a multivitamin and fiber—to show how energy balance drives body composition, while we still champion whole foods for micronutrients, satiety, and long-term health. This conversation isn’t just about a ban; it’s about building resilient health practices and resilient platforms. Jacob shares how he’s diversifying to YouTube, Facebook, and TikTok, leaning into a more human, empathetic voice, and even exploring offline meetups and community work. He’s made a career out of reaching across divides—listening first, then layering in evidence—and that bridge-building is exactly what the internet needs more of. If you value science over spectacle and want smarter conversations about nutrition, hit play. Then subscribe, rate, and share this episode with a friend who’s stuck in the diet echo chamber—your support helps keep thoughtful voices alive. Support the show You can find us on social media here: Rob Tiktok Rob Instagram Liam Tiktok Liam Instagram

    37분
모두 보기(131개)

4.9
최고 5점
232개의 평가

소개

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.

정보

  • 제작진
    Rob Lapham, Liam Layton
  • 방송 연도
    2023년 - 2026년
  • 에피소드
    131
  • 등급
    무삭제판
  • 저작권
    © 2026 In Moderation
  • 웹사이트 보기
    In Moderation

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