Angus & Graham discuss whether continuing to exercise when ill is a good idea or not. They detail studies from international medical and academic institutions which suggest that not only can exercising accelerate recovery, but maintaining a resistance training regime can prevent illness from occurring in the first place.

In this week’s episode Graham & Angus discuss the vital power of carbohydrates in a weight loss and training journey. Carbs work in tandem with the other macronutrients, increasing absorption of protein and boosting metabolism.

Despite this, carbs are often demonised by some who are persuaded by corporate marketing, without reading the science.

Angus & Graham discuss sweet foods and sugar cravings. They cite studies that suggest sugar cravings can stem from emotional stresses (stomach, mouth, and heart hunger).

Graham mentions the journey of the (formerly obese) actress, Rebel Wilson. Angus talks about how he was rationed sweets during childhood. Women can experience cravings as a result of their menstrual cycle.

They highlight ways to better manage nutrition in order to suppress sugar cravings; and the successes of Japanese schools.

Angus & Graham discuss rest and recovery post training. This is essential to ensure gains and reduce injury risk.

In addition to discussing their own experiences, and challenges, Graham researches elite athlete including premier league footballer recovery regimes. Elite athletes regularly train 2 or 3 times per day so understanding hydration, sleep, mobility, and nutrition is essential.

Topics include napping protocol and some surprising findings on the limitations of water and the importance of carbohydrates.

Graham & Angus discuss training post holiday, and their summer holidays this year. Whilst they both tend to train at near to normal levels when away, as training has become an intrinsic part of their lives, it’s clear that this is not common. Proximity to a gym may not be a priority for all when on holiday.

So how do you ramp back up after returning home? How do you overcome guilt post an exercise lull? Graham gets very confused during his research for this episode.

Angus and Graham discuss nutrition hacks and the mistakes Graham used to make, such as salads, cappuccinos, olive oil, and carbs after 6 pm. Focus on food that is colourful and learn about macro- and micronutrients.

Angus and Graham discuss home workouts, and what to do if you are on holiday in an area without a gym this summer.

Their suggestions become quite niche …

Graham & Angus discuss why some people choose cosmetic surgery & hair transplants as opposed to focusing on their fitness. They come to the perhaps surprising conclusion that cosmetic surgery and weight training can be complementary.

Weight training acts to improve skin quality. Excess skin can be a problem after a major weight-loss programme. They discuss why this is and how it can be remedied.

Finally, hair loss is focussed on, with studies that suggest that Graham does not need to be concerned.

Angus and Graham give an update on other HYROX training and then dig into the genetics of weight training.

Are some people pre-disposed to gain muscle? Why do some people find it easier to have ripped abs and others have massive biceps or legs, apparently without much effort?

By forcing Graham to do his research on the topic, Angus changes Graham’s perceptions. They also discuss performance-enhancing drugs in this context. Everyone can push themselves to their own genetic limit and not be so fixated on others.

Angus & Graham discuss discipline. How do you stay on track when you lose control of your diary? Whilst Graham has always suggested that he is able to maintain consistency in his training regime, there are rare occasions when unexpected events and meetings occur. He describes how he adjusts for such situations.

They also talk about how top global executives begin and maintain their training regimes, how habit stacking can help, and how time spent training can end up being additive to the rest of the day. Jamie Dimon, Jeff Bezos and Nacy Pelosi come up. The more senior you become, the more important your decisions are. Weight-training helps you make better decisions.

Graham & Angus discuss how highly successful people can begin their gym journey. Many senior executives are unhealthy and overweight. This makes them reluctant to start a fitness journey as they are used to being in an environment where they are ’the master of the universe’. But they need to change.

Being physically strong is highly complimentary and indeed synergistic with a successful business career. Longevity trumps ego.

They also discuss what to wear in the gym, including the best trainers for lifting heavy weights - and which clothes to avoid!

Graham & Angus discuss how you should avoid weighing yourself and instead focus on how you look in the mirror - and how that changes - during your fitness journey. They get excited about Graham’s weight gains. Calorie deficit, lift weights, combine with some conditioning or zone 2 cardio, rinse and repeat. Graham looks into the history of weighing scales, which results in some amusing conclusions. Also readings from body fat machines are discussed, and Angus & Graham’s birth county, Lancashire crops up.

Angus & Graham discuss how anabolic steroids and other performance-enhancing drugs (PEDs) have had a deeply damaging impact on the fitness industry generally and weight training specifically. They also update their HYROX training programme.

Graham describes all the different types of PEDs and their side effects such as testicular shrinkage and reduced sex drive. They discuss what Arnold Schwarzenegger said about the topic (he obviously took them himself). The growth of the heart muscle and liver damage are also discussed. Finally, Graham lists the multiple deaths that have resulted from PED usage.

Graham and Angus update listeners with their HYROX training and then dig deep into the subject of children/teenagers' weight training.

Does it stunt growth? What is the background to the myths associated with the topic?

They discuss medical and university studies on how weight training can impact the bodies of pre- and post-pubescent adolescents. The link between competitive sports and weight training is focussed on, but also correlations between bullying and fitness. Graham discusses his personal experiences with bullying at school.

Graham & Angus discuss muscle dysmorphia. Symptoms vary from the benign (which Angus suggests Graham has!) to the deeply serious. They discuss how parents of teenagers can watch for warning signs, how Angus experienced it in his own youth, and how to encourage a healthy relationship with weight-training and fitness.

Focussing on building strength is very empowering, and it is also an essential component of maintaining mobility as we age, but, as ever the 80/20 rule should be adhered to.

Angus & Graham interview Caspar Rose, Chief Executive of Fresh Fitness Food and discuss how the company delivers chef-designed, fresh, pre-cooked meals to peoples houses and offices daily that match individualised calorie and macro-nutrient goals. True to the 80/20 rule that the pair espouse, FFF allows people to optimise their daily nutrition. Health, fitness and muscle growth targets can be achieved, leaving the other 20% more flexible. They talk about the complexities of the kitchen & logistics, the history of the company, its ESG goals, including helping the homeless. They touch on Caspar’s personal journey and life as an entrepreneur in London over the past decade.

Graham describes how he founds Angus, what lessons he derives from that process and what red flags to look for when choosing a PT. PTs need to take control and educate the client. The client often does not know best. Angus describes how he became a PT and gained his own knowledge. Graham also asks Angus what he looks for in a client!

Angus & Graham discuss the Lift For Life podcast’s new sponsorship agreement with Fresh Fitness Food.

They explain how this pre-prepared food delivery company helps them both control their macronutrient and calorie intake each day, taking the estimation out of both breakfast and lunchtimes. It also tastes incredibly good and changes every day.

You can’t out-train a bad diet so this episode is about more than an advert. Graham describes how much nutrition has mattered to his training journey and transformation.

Angus and Graham discuss ‘weight-loss diets’. Unsurprisingly they are sceptical and prefer sustainable long-term nutrition habits, rather than quick fixes.

They list some very bizarre examples of diets, including the ‘God Diet’, ‘Zero Point Foods’, and delve into keto. They discuss the problems with salads, and Graham emphasises the need for nutrition education to avoid profiteering corporations..

HYROX has been transforming group fitness since it was founded by Moritz Furste and Christian Toetzke in Hamburg, Germany in 2017. Last year 23,000 people attended the London events. There are now more than 40 ‘races’ taking place in cities across the world per year. Angus & Graham discuss the phenomenon - and Angus throws down a challenge.

Recorded on the day of the London marathon, Graham & Angus discuss running, and how to improve your performance. Graham also details some extreme running taking place in Japan, and highlights the regime of ultramarathon runner Jake Barraclough, who famously ran 281 miles from Rugby School in the UK to Paris ahead of the 2023 Rugby World Cup.

Graham & Angus discuss hotel gyms, how to optimise and stay on track when travelling and what do if if your hotel gym is sub-par. Graham highlights some of the best hotel gyms in the world. Angus discusses there challenges of his very long arms when using machines in hotel gyms. They also discuss how gyms are now moving into the hotel business.

Angus & Graham discuss how to turn around a bad training session. When you dont have a plan, things often go wrong. They also discuss an array of hacks and motivational tools.

Graham & Angus discuss the power of non-exercise activity thermogenesis and multiple easy lifestyle hacks to aid fat loss.

Obesity is not just about appearance; it’s a serious medical condition that can lead to a host of devastating physical, emotional, and social consequences if not managed. Some basic health and nutrition education can help to prevent its onset.

Graham and Angus discuss how they manage their diet when travelling. Graham has challenges on business trips, especially on British Airways Business Class. He has solutions though, and discusses them.

Angus talks about UK motorway service stations and how to plan ahead to ensure you don’t go off-track. Graham also discusses the content of the backpack he takes to the office each day, and Japanese breakfasts.

Graham & Angus discuss sports injury rehab. Graham recently strained his elbow tendon ('Golfers Elbow’) and they discuss how he has adapted.

Graham’s Whoop experience was not as positive as he had hoped. Angus was correct, again. They discuss what happened and Graham connects the situation to the teachings of Aristotle.

Graham and Angus discuss  the self-defeating process of short term “transformations”. It’s tempting to look for quick fixes. However finding the training programme that you love and want to do forever is the goal and what will really transform you in a sustainable way. Listen to how they managed to do this.

Graham & Angus discuss their training gear. To Angus’ frustration, Graham has just bought a Whoop bracelet. They also discuss lifting shoes, socks, how to carry your phone when running, the Apple Watch and other accessories.

Angus & Graham debate group gym classes. How dangerous can they be? How can you better prepare yourself for them? What are the aspects?

Graham & Angus discuss the advantages of supplements for training, what they use and what the medical community says about their use. Angus explains how his skin has reacted badly to some varieties of protein, and Graham gives tips to enhance your biceps and deltoids.

Angus asks Graham to explain why he has an annual BUPA medical assessment, what it involves and what the trends and conclusions have been. To Angus’ great amusement, they discover that, in some aspects, G-dog is ’normal’ and not ’superior'.

Angus discusses his personal cryotherapy experiences. Graham runs him through the history and how it can help in your weight-training journey. Gua Sha comes up too.

Graham discusses his new, slightly terrifying, social media activity. He and Angus then go on to discuss the science behind how many calories are burnt performing cardio exercise (running, cycling, rowing etc) vs lifting weights. There are some very exciting conclusions. Graham’s pre-Angus mistakes are also discussed.

Graham & Angus discuss how the gym is a force for positivity. Graham digs into scientific research on how positive and negative thinking affects your brain, your body and even your immune system.

They also discuss how the community in the gym always seems to be upbeat.

Angus and Graham ponder why they don’t seem to get ill very much. Neither of them had bad Covid symptoms when it was a thing a couple of years ago.

Graham’s regular fact checking soon explains why: weight-training!

Graham & Angus discuss the pros and cons of cycling. It’s becoming more and more popular, and is a very convenient way of exercising.

What are the different types and how does each impact your body differently? What can we learn from weight-training regime of iconic British cyclist Sir Chris Hoy MBE? Which are the best bikes?

Graham also describes some embarrassing moments, cycling in London.

In this weeks episode Graham & Angus interview Stu Walton who was the Cast Trainer on the ‘Justice League’ movie and Lead Cast Trainer on the ‘Aquaman’ movie. He trained Jason Momoa, Amber Heard, Patrick Wilson, and Yahya Abdul-Mateen II, amongst others. We discuss the nuances of training such movie stars and the many lessons the average gym-goer can derive from the processes.

Day 1. In this weeks Lift For Life podcast, Graham does some role play. Angus asks him to act as if he knows nothing about the gym. Angus gets a little bit bemused about some very basic questions. We actually had to pause recording because we laughed a lot recording this episode.

We think it could be very useful for all you newbie gym Gods and Goddesses!

Angus and Graham discuss their Christmas morning running traditions. We encourage our listeners to start their fitness journey before New Year's Day for a more enjoyable experience.

How does your body digest smoothies and fruit juices? Coke vs OJ?

Angus and Graham discuss the mistakes Graham used to make. It’s all about moderation, but the way sugary foods accelerate fat build up surprises Graham.

Red meat. In this episode of the Lift For Life podcast, Angus and Graham discuss red meat.

It’s a controversial topic as some say it causes cancer and some say its saturated fat content can be problematic. They add their favourite steak restaurants, and conclude that South Africa is a steak hot spot.

Graham loves lifting weights in the gym. Many of Graham’s friends and colleagues ask him to describe what his workout routine involves.

In this episode, Angus and Graham have an amusing discussion about the session that Graham most looks forward to. From the moment he gets up from his desk to head down to the gym, to the completion of the session, you will hear about the emotional and physical journey Graham undertakes, at the end of a day at the office.

Angus also decides to imitate Jeremy Clarkson, probably confusing some of our international listeners...

Graham used to warm up in the gym with cardio. This was totally counterproductive. In this week's 12 minute episode of the Lift For Life podcast, he and Angus discuss the mistakes many people make warming up and cooling down, when they run or lift weights. It is critical, not only for performance but also for injury prevention.

One in six people globally has a significant disability. In this episode, Matt, who lost an arm in an accident when he was 3 years old, explains to Graham & Angus how he manages to weight-train and play golf to a very high standard. All three train at the same gym in Fulham, West London.

This episode is uplifting, motivational and sometimes funny! Matt also talks about the positive power of social media for disabled weight-trainers and golfers.

This really is all about Lifting For Life!

Graham & Angus discuss training plateau. Graham feels that he was at a plateau for a decade, making no progress and being demotivated. It is in fact quite simple to escape such situations via adapting your programme, focusing on progressive overload, improving your nutrition, focusing on your weak points, and setting new goals.

Arnold Schwarzenegger also discussed these issues and he used a training partner to help.

In this episode of the Lift For Life podcast, Angus asks Graham how the gym has impacted his confidence, how he structures his time and his social interactions. They both conclude that the gym and a focus on health/fitness, have far broader impacts than you might at first imagine.

In this episode of the Lift For Life podcast, Angus details some surprising dopamine data regarding the effect of cold water. He and Graham discuss how powerful saunas can be in maintaining a healthy lifestyle and reducing illness.

They also caution that different cultures have different norms regarding sauna etiquette so you should do your research before stepping in.

In this episode of the Lift For Life podcast, Graham is shocked at how many eggs Angus consumes each month, but goes into their health benefits (both yoke and white) and summarises the history of egg myths. They also discuss how Graham overcame his high cholesterol diagnosis.

In this episode of the Lift For Life podcast, Graham & Angus discuss the new wave of weight loss drugs - how they work, what they do and their side-effects. There are clearly cases where they are very useful and they could end up helping to redirect global government healthcare spending away from treatment to prevention.