Advertise on podcast: The Last Diet Podcast: Training, Performance & Identity After 30

If you've ever started a fitness journey and felt more tired, more hungry and more burnt out after a couple of weeks, this episode is for you. Mike explains why so many people fail because they make the process harder than it needs to be. From eating too little and doing too much exercise, to cutting out carbs and relying on caffeine, he breaks down the five biggest mistakes that drain your energy and stop you staying consistent. Learn why energy is the currency of long-term results, and how building a simple, sustainable routine will help you lose weight while feeling better not worse.

Think eating less is the key to losing weight? Think again. In this episode, Mike explains why overly restrictive dieting leads to hunger, binge eating and frustration—and why building structure around your eating is the real key to sustainable fat loss.

In this episode, Mike explains why chasing 100% consistency is often the reason people stay stuck. Learn how aiming for "good enough" can help you make real progress without putting your life on hold.

This episode dives into one of the biggest frustrations in fat loss: You're exercising, eating fairly well and trying hard... so why aren't you seeing results? Mike breaks down the hidden habits that quietly sabotage progress, why most people underestimate their calorie intake, and how weekends often undo an entire week of good work. If you feel like you're doing everything right but the scales aren't moving, this episode will help you find the real gap.

You’re not back to square one… you’re just bloated and panicking. In this episode, I break down the difference between fat gain, weight gain, bloating and scale fluctuations. We talk about why one night out, one higher-calorie day or one bad body image day doesn’t undo weeks of progress. The real danger isn’t the weight spike... it’s the spiral that comes after it. Listen if you need a calmer, more logical way to handle the days where your body feels like it’s gone backwards.

In this episode, I’m joined by my client Aoife, a nurse from Cork living in Dublin, to talk about moving from extreme stop-start fitness cycles to building a routine that actually works around real life. Aoife shares how she went from intense cardio, cutting out foods, and even doing 75 Hard while working 12-hour shifts, to finding a more sustainable approach with training, nutrition, shift work, weekends, and social life. We talk about night shifts, hospital takeaways, weight training, confidence, planning ahead, and why lasting results come from structure — not perfection. A great listen for anyone who feels like they’re constantly restarting and blaming themselves, when really, the system just doesn’t fit their life. 🎙️ Want to apply to work with me? Link below:https://forms.gle/1iqbWfQWvuHb3zzB8

In this client spotlight episode, I sit down with Keith to talk about his journey over the last 4 months. As a shift worker, dad of two and someone juggling a busy life, Keith found himself drifting further away from the standards, fitness and energy levels he once had. We discuss: → Why trying to "go all-in" was holding him back → How simple planning changed everything → Balancing fitness around shift work and family life → The mindset shifts that made progress sustainable → Why feeling better in yourself matters more than the number on the scales If you've ever felt like life is too busy to prioritise yourself, you'll get a lot from this conversation. Want to apply to work with me? Link below:https://forms.gle/1iqbWfQWvuHb3zzB8

Most people don't struggle because they lack discipline. They struggle because they're still trying to get fit the same way they did at 20. In this episode, I break down the 5 beliefs I see keeping former athletes and competitive lads stuck in the stop/start cycle and explain the mindset shifts that actually lead to long-term progress. If you've ever felt like you're capable of more physically but can't seem to stay consistent, this episode is for you …I’m opening 5 coaching spots this week. Apply belowhttps://forms.gle/1iqbWfQWvuHb3zzB8

Most former athletes don’t struggle because they lack discipline. They struggle because the structure that once kept them fit disappeared after sport. In this episode, Mike breaks down: Why former athletes get stuck in stop/start cyclesWhy going all-in no longer worksHow standards slowly drift over timeThe mindset shift that helps clients finally rebuild consistencyPlus real stories from former athletes who stopped coasting and started feeling like themselves again. If you’re a former athlete tired of: → Stop/Start Cycles→ All-Or-Nothing Fitness→ Feeling Like You’re Capable Of More …I’m opening 5 coaching spots next week. Apply belowhttps://forms.gle/1iqbWfQWvuHb3zzB8

After 2 days of drinking and eating out, Mike breaks down the biggest mistake former athletes make after a heavy weekend… …and the simple shift that helps you reset fast without spiralling. In this episode: how to stop “Start Again Monday” thinkingwhy extremes after weekends backfirepractical ways to rebuild momentum quicklythe mindset shift that keeps standards high during summerIf you’re ready to stop coasting and start building momentum again, apply for coaching below. https://forms.gle/1iqbWfQWvuHb3zzB8

Most former athletes don’t struggle because they lack discipline. They struggle because one bad weekend turns into: GuiltSpiraling“Start again Monday”In this episode, Mike breaks down: Why weekends sabotage consistencyHow to stop the all-or-nothing cycleStaying in shape without giving up your social lifeThe mindset shift that helps former athletes finally stay consistent long-termPlus practical strategies you can use immediately this summer.

Shane Fowley joined me to chat about going from stop-start fitness to finally getting proper structure. We spoke about weekends, drinking, takeaways, and why going “all in” never really worked for him. Shane shared how small changes, better planning, and meal prep helped him stay consistent without giving up his social life. We covered how his confidence grew as he started seeing results and actually enjoying the gym. He also talked about running a 1:42 half marathon and feeling fitter on the football pitch than he has in years. Big takeaway: you don’t need to be perfect — start small, get structure in place, and build from there.If you’re ready to stop coasting and start building momentum again, apply for coaching below. https://forms.gle/1iqbWfQWvuHb3zzB8

In this episode, Mike breaks down the 5 rules former athletes and busy professionals need to stay consistent with fitness in their 30s — without relying on motivation, extreme diets or all-or-nothing plans. If you feel like: life has become more chaoticyour standards have slippedyou’re constantly “starting again Monday”or fitness feels harder than it used to… …this episode will hit home. Mike covers: why most fitness plans fail busy peoplethe identity shift that happens in your 30show to stop falling into all-or-nothing cyclesthe simple nutrition systems that survive real lifeand why structure matters more than motivation This isn’t about bodybuilding, perfection or living in the gym. It’s about rebuilding consistency, energy and standards in a way that actually fits your life.