Explore every episode of the podcast ESGfitness
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Ep. 918 - Limiting beliefs and NEW COACH INTRO! | 06 Oct 2026 | 00:36:22 | |
| Ep. 917 - Menopause and Fat loss | 05 Oct 2026 | 00:15:21 | |
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| Ep. 916 - Q&A - Debunking myths about BMI, exercise to manage anxiety and reverse dieting | 29 Sep 2026 | 00:54:21 | |
| Ep. 37 - Sci Vs BS running and cortisol | 28 Sep 2026 | 00:14:47 | |
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| Ep. 915 - You can have it all | 24 Sep 2026 | 00:15:40 | |
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| Ep. 914 - use these 3 principles to get better results (for less time and without burning out) | 21 Sep 2026 | 00:20:30 | |
| Ep. 913 - Q&A Anxiety, The Book and more | 17 Sep 2026 | 00:32:45 | |
| Ep. 912 - Aging and body composition and The impact of thyroid on weight | 14 Sep 2026 | 00:12:19 | |
Apply for coaching support https://esgfitness.co.uk/ | |||
| Ep. 911 - 3 underrated ways to diet | 07 Sep 2026 | 00:13:38 | |
Apply for coaching here Intentional eating and self-care Eating slowly to reduce intake Tracking calories for awareness Myth-busting about hormones and aging The importance of long-term mindset in health and wealth Fasting and ketogenic diets misconceptions The role of misinformation in dieting Building habits for sustainable health and wealth | |||
| Ep. 910 - Mindset shifts for better fat loss, Lymphatic drainage and body image | 03 Sep 2026 | 00:49:07 | |
Chapters 00:00 Introduction to the episode and guests 01:12 Emma introduces the coaching team and discusses lifestyle changes 03:24 Evidence on massages improving marathon performance 05:05 The myth of warm-ups and effective gym routines 06:19 Calorie intake and short-term weight fluctuations 08:11 Lymphatic drainage and body health myths 11:04 Gut health supplements and their limited benefits 15:20 Tips for alcohol consumption during special occasions 23:23 Mindset shifts for weight management and self-love 33:31 Feeling fatter after weight loss and body image 40:44 Managing hormonal hunger and emotional cravings 47:23 Closing remarks and upcoming episodes | |||
| Ep. 909 - Menopause plans & vague goals | 31 Aug 2026 | 00:11:59 | |
| Ep. 908 - Plateau's and Behavioural psychology in fat loss | 24 Aug 2026 | 00:09:22 | |
Apply for coaching here Behavioral psychology in fat loss The importance of patience and consistency The 30-day rule for results Mindset and personal standards Enjoying the journey, not just the outcome Overcoming impatience and frustration The role of routines and emotional eating Long-term mindset in health and fitness | |||
| Ep. 907 - There is no end point (Part 4 - ending yo-yo dieting) | 20 Aug 2026 | 00:11:04 | |
| Ep. 906 - F*k Average (how to end yo -yo dieting part 3) | 19 Aug 2026 | 00:12:24 | |
| Ep. 905 - Life fitness (how to end yo-yo dieting part 2) | 18 Aug 2026 | 00:11:33 | |
| Ep. 904 - How to end yo-yo dieting: part 1. | 17 Aug 2026 | 00:18:27 | |
Whatsapp me with questions here. Key Points: Behavior change as the core of fat loss Key problems in dieting: overwhelm, impatience, perfectionism The three-to-one method for decision fatigue and balance Range targets for flexible dieting Minimum effective dose workouts for time-starved individuals The six-week mindset course for lasting change The importance of long-term commitment over fad diets | |||
| Ep. 903 - Q&A - Weather's impact on diet and cravings, Glute activation & Gym progress and plateaus | 13 Aug 2026 | 00:40:31 | |
| Ep. 36 - Science Vs Bullsh*t - Logical fallacies | 10 Aug 2026 | 00:10:49 | |
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| Ep. 902 - F*K average | 05 Aug 2026 | 00:11:09 | |
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| Ep. 35 - Science Vs Bullsh*t - how to build muscle over 40 | 03 Aug 2026 | 00:07:26 | |
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| Ep. 901 - Q&A Managing fatigue, Benefits of hanging exercises and strength markers | 29 Jul 2026 | 00:45:23 | |
Join commit to 6 here 00:00 Introduction to the episode and guests 00:15 Hayley's experience with summer holidays and family 01:01 Current weather and Commonwealth Games update 02:23 Discussion on perimenopause and fat redistribution 03:13 Cortisol myths and body fat storage during menopause 04:49 Effectiveness and scams around supplements 10:38 Weight cycling, fat loss, and psychological impacts 13:58 Exercise, sweating, and fitness levels 16:41 The role of NEAT and activity in health 20:23 Managing MS fatigue with activity and rest 27:59 Psychological mindset and accepting limitations 30:50 Realistic goals and adapting to injury or health conditions 34:01 Neck pain from weightlifting and form tips 35:44 Benefits of hanging exercises and strength markers 43:42 Preparing for emergencies and water collection tips 44:12 Tips for relaxing and resetting during holidays | |||
| Ep. 34 - Science Vs Bullsh*t - confusing messages for women over 40 | 27 Jul 2026 | 00:12:22 | |
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| Ep. 33 - Science Vs Bullsh*t - should women over 40 fast? | 20 Jul 2026 | 00:07:32 | |
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| Ep. 900 - Q&A - Psychology of Weight Loss and Self-Sabotage, Pros and Cons of therapy and Leg extension swaps | 17 Jul 2026 | 00:34:30 | |
Apply for coaching here Chapters 00:00 Introduction and Episode Overview 00:16 Host and Guest Introduction 01:01 Substitutes for Leg Press and Leg Extension 02:02 Alternative Exercises: Kneeling Leg Extension and Hip Thrusts 03:05 Understanding Recovery and Training Adaptation 04:08 Emotional Resilience and Recognizing Normal Fluctuations 08:03 The Myth of Pathologizing Emotions 10:05 The Role of Therapy and Its Limitations 12:14 Access to Therapy and Societal Challenges 20:08 Electrolytes, Hydration, and Sports Drinks 23:53 History and Marketing of Electrolytes 28:04 The Importance of a Balanced Diet for Hydration 29:02 Psychology of Weight Loss and Self-Sabotage 33:12 Diminishing Returns in Weight Loss and Motivation 33:49 Closing Remarks and Call to Action | |||
| Ep. 899 - Q&A - PCOS/ PMOS & fat loss, The role of discomfort in growth & Glycemic index misconceptions | 16 Jul 2026 | 00:39:07 | |
Supplements and active ingredients PCOS and weight management Cardio and fat burning Glycemic index misconceptions The role of discomfort in growth | |||
| Ep. 32 - Science Vs BS - Fat burning zones & why you weigh more in the heat | 13 Jul 2026 | 00:12:23 | |
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| Ep. 615 - The role of psychology in fat loss and investing | 13 Jul 2026 | 00:13:46 | |
Apply for coaching here Cognitive biases in behavior change Present bias and delayed gratification Loss aversion and emotional decision-making Perfectionism and all-or-nothing thinking Strategies for systematizing habits and automations The role of psychology in fat loss and investing | |||
| Ep. 31 - Science Vs Bullsh*t - is running making you fat and should you stop consuming artificial sweeteners | 09 Jul 2026 | 00:16:26 | |
Ep. 31 - Science Vs Bullsh*t - is running making you fat and should you stop consuming artificial sweeteners Apply for evidence based coaching support here | |||
| Ep. 30 - 'Calorie counting doesn't work' - Tim Spector. | 01 Jul 2026 | 00:11:22 | |
If you want an evidence based way to lose fat and keep it off apply here | |||
| Ep. 614 - If You're Scared to Fail Again, Listen to This. | 29 Jun 2026 | 00:15:27 | |
| Ep. 28 - Science Vs Bullsh*t - Why you struggle to stick to sensible calories & why all exercise is good after 40! | 25 Jun 2026 | 00:31:39 | |
Join commit to 6 here Ep. 28 -Science Vs Bullsh*t - Why you struggle to stick to sensible calories & why all exercise is good after 40! | |||
| Ep. 484 - the problem with over optimising (you risk never enjoying your success) | 22 Jun 2026 | 00:07:29 | |
Apply to work with me here | |||
| EP. 27 - Science Vs BS - ELECTROLYTES! 👀 | 22 Jun 2026 | 00:09:46 | |
Apply to work with me for no bullsh*t coaching here | |||
| Ep. 483 - Taking ownership & getting better results | 18 Jun 2026 | 00:10:14 | |
Apply to work with me for no bullsh*t coaching here | |||
| Ep. 26 - Sci Vs BS - Berberine | 15 Jun 2026 | 00:13:55 | |
| Ep. 25 - Science Vs Bullsh*t - Collagen claims, Davinia Taylor & making informed choices | 11 Jun 2026 | 00:09:03 | |
| Ep. 482 - Supplements, Navigating jealousy and balancing social events. | 10 Jun 2026 | 00:37:55 | |
Chapters 00:00 Post-Holiday Reflections 05:29 Stretching and Mobility Insights 09:23 Navigating Jealousy in Creative Fields 16:51 Understanding Supplements and Their Efficacy 31:31 Balancing Social Events and Health Goals | |||
| Ep. 481 - On big bold decisions | 08 Jun 2026 | 00:07:52 | |
| Ep. 24 - Science Vs Bullsh*t - YOU ARE TOO SMART TO FALL FOR THIS!!! | 03 Jun 2026 | 00:17:42 | |
Apply for evidence based coaching support here 00:00 Introduction to Science versus Bullshit 01:48 Understanding Fear-Based Marketing in Health 08:38 The Truth About Caloric Deficits 11:17 Debunking Metabolism Myths 16:41 Conclusion and Call to Action | |||
| Ep. 480 - Q&A Caloric Expenditure and Exercise, Overcoming the All-or-Nothing Mindset & Finding Meal Inspiration and Variety | 27 May 2026 | 00:38:59 | |
Apply for coaching here Join commit to 6 here 00:52 Understanding Caloric Expenditure and Exercise Accuracy 06:42 Minimal Effective Dose for Strength and Muscle Building 11:27 Navigating Maintenance and Feelings of Restriction 18:18 The Importance of Recovery in Fitness 21:48 Overcoming the All-or-Nothing Mindset 27:51 Finding Meal Inspiration and Variety 34:15 Addressing Weight Training Challenges | |||
| Ep. 479 - How to stop snacking | 25 May 2026 | 00:07:36 | |
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| Ep. 478 - Q&A - Midlife Crises, Understanding Body Fat and Menopause & Nutrition for Mental Health | 20 May 2026 | 00:47:58 | |
Apply for coaching here 00:00 Introduction and Personal Updates 02:45 Celebrating Achievements: Guinness World Record Holder 05:28 Exploring Culinary Adventures: The Squid Sandwich Experience 08:11 Navigating Midlife Crises and Restlessness 11:00 The Importance of Commitment and Taking Action 14:13 Overcoming Setbacks in Weight Management 16:50 Understanding Body Fat and Menopause 23:58 The Risks of Fat Dissolving Injections 25:35 Nutrition for Mental Health 29:35 Personal Experiences with Mental Health and Diet 35:09 Supplements and Their Importance 41:07 Stretching and Flexibility in Training | |||
| Ep. 847 - 30 days | 18 May 2026 | 00:10:14 | |
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| Ep. 846 - How to make this the LAST diet you ever do | 12 May 2026 | 00:41:26 | |
| Ep. 845 - Q&A - Navigating Indulgent Weekends & Mindset shifts with weight loss | 06 May 2026 | 00:26:33 | |
02:38 Navigating Indulgent Weekends 05:19 Adjusting to Body Changes After Weight Loss 07:51 Building Confidence in a New Body 10:59 Setting Bigger Goals for Self-Improvement 13:42 The Impact of Life Events on Perspective 16:57 Understanding Protein Products 19:25 Optimizing Weight Training Time 21:15 Overcoming Sleep Procrastination | |||
| Ep. 23 - Science Vs Bullsh*t - The Satiety Debate: Apples vs. MCT Oil, Davinia Taylor Claims and Backlash, LDL Cholesterol and Misinformation | 05 May 2026 | 00:28:28 | |
Join commit to 6 here 01:20 The Satiety Debate: Apples vs. MCT Oil 12:52 Understanding LDL Cholesterol and Misinformation 18:03 The Impact of Misinformation on Women's Health 27:18 Conclusion and Call to Action | |||
| Ep. 844 - Not a wishy washy mindset program | 04 May 2026 | 00:12:09 | |
00:00 Understanding Mindset in Fitness 02:26 The Commit to Six Framework 05:11 Real-Life Transformations and Mindset Shifts 08:26 The Law of Diminishing Returns 10:11 Hope and Belief in Personal Change | |||
| Ep. 843 - The Hidden Cost of “Kind Of Trying” (And Why It’s Draining You) | 27 Apr 2026 | 00:11:47 | |
| Ep. 833 - Q&A - When to Stop Tracking Calories + The Truth About Supplements , Can You Build Muscle While Marathon Training? | 24 Apr 2026 | 00:40:35 | |
Questions covered in this episode: How to retain mental resilience when life feels overwhelming and stop stress impacting your workouts Why exercise can actually help build resilience and increase your capacity to cope with stress How to manage tiredness and fatigue during office work without constantly turning to snacks Why movement, fresh air and proper lunch breaks improve mood, focus and productivity Whether feeling really hot in the evening after a workout is due to metabolism or just a normal response to training What to say to clients taking unapproved peptides and why the evidence just isn’t there Whether Emma has ever been tempted by big money supplement deals and why she stays sceptical of the supplement industry When it might be a good time to stop tracking calories and how to know whether tracking has actually taught you anything Why tracking should be a tool, not a lifelong dependency Whether you can still build muscle if you also love endurance running and are training for half or full marathons Why strength and endurance can absolutely coexist for most people, and how they can even support each other | |||
| Ep. 832 - We've been focusing on the wrong thing! - Fitness over body fat. | 20 Apr 2026 | 00:11:07 | |