Two people can live the exact same life and feel completely different about it. Same hours. Same diary. Same load. One of them is fine. One of them is on their knees.

Everyone opens with me the same way. "Gordy, I just need a plan."

You've had the plans. Twelve weeks, the apps, the trackers, the check-ins. They work for a while and then they stop. So here's the question nobody asks... if the plan works, why does it keep stopping?

What's in this one

• Why two people carrying the identical load end up in completely different places
• The 12 years in the army, making sergeant at 25, and what happened when I walked out the gate
• Why I was in the best shape of my life at the exact point my life was falling apart
• The heroic method, and why it always collapses in the same place
• Why calories, steps and reps are the wrong starting point, and what to work through instead
• The 30 second nutrition lesson that proves you were never short of information
• Why you are not the 25 year old on Instagram, and why you do not actually want to be
• What a real quick win looks like in the first 14 days

The line I'd leave you with

You do not have a nutrition problem. You have a diary problem.

Your homework

It is not tracking your food.

Write down the one thing you have been avoiding that you know you should have done already. The one that came straight into your head the second you read that sentence.

Then message me and tell me what you are going to do about it.

You are not lazy. You are not different from everybody else. You have just been solving the wrong problem.

Come and tell me

Instagram: @onlinegordy
 Web: onlinegordy.com

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In this episode I break down the real reason fat loss can feel harder for women — and why it’s rarely a “broken metabolism” problem.

We cover:

• Why women often have a tighter “margin for error” (smaller daily calorie budget)
• How dieting creates adaptation (you burn less / move less without realising) and why plateaus are normal
• Why cycle, sleep and stress can amplify hunger and cravings — and how to plan around it
• Why “perfect diets” and most food intolerance testing is a distraction for most people
• The CAPACITY solution: a repeatable baseline, tracking without drama, and simple weekly levers that hold up in real life

Most people think their lack of focus, energy, or discipline is a motivation problem.
It’s not.

In this episode, I break down the dopamine trap — a silent loop that keeps high performers stuck, flat, and constantly distracted without realising why.

We talk about:

• What dopamine actually is (and why it’s not pleasure)
• How modern life floods your brain with cheap stimulation
• Why anticipation feels better than achievement
• How scrolling, snacking, distraction, and avoidance quietly kill motivation
• Why driven, intelligent people are most at risk
• The real cost of staying stuck in this loop
• And how to start pulling yourself out without extreme rules, monk mode, or deleting your life

This isn’t about perfection, punishment, or doing more.
 It’s about structure over stimulation — and reconnecting dopamine to effort, values, and real progress.

If you’ve ever said:
 “I know what to do, I just don’t do it”
 “I feel flat”
 “I’m tired all the time”
 “I can’t focus like I used to”

This episode will hit home.

Most people don’t fail because they lack discipline, motivation, or knowledge.
 They fail because their goals are disconnected from their real life.

In this episode, I break down why setting short-term, superficial goals (lose weight, get fitter, push for 12 weeks) keeps you stuck in the same loop year after year. You hit the goal… then what? No fireworks. No fulfilment. Life creeps back in, motivation fades, and you’re right back at the start resetting the same goal again.

I explain the “half-circle loop” most people live in — pushing hard, hitting a wall, restarting — and why it happens when goals aren’t aligned with values, identity, and real-world pressures.

We talk about:

• Why discipline without alignment always runs out
• How sleep, food, training, and habits must support life outcomes (not aesthetics)
• Why long-term success feels boring in the moment — but incredible in hindsight
• How to stop repeating the same January reset every year

If your goals don’t support the life you actually want, you won’t sustain them.
 This episode will force you to think deeper, plan smarter, and finally move forward in 2026.

December isn’t just lights, Baileys and bad jumpers – it’s the one time of year when the world actually slows down. Shops shut, routines vanish, opening hours change, kids are off, family are everywhere… and your normal structure disappears.

In this episode I talk about frustration as a double-edged sword – or as I call it, the “Christmas hand grenade”. The same frustration that makes you annoyed you’re not training or eating well can either:

• Push you to protect what matters
• Or give you an excuse to down tools, drift, and write December off

We get into:

• Why December time isn’t “lost” – it’s just redistributed
• How to use extra movement and steps to protect digestion, energy and mood
• Why wasting Christmas so much you can’t eat your Christmas dinner should be illegal
• Old Christmas vs New Christmas: what you don’t want to repeat next year
• Why 2026 isn’t magic and what actually needs to change for it to be different

If you’re tired of promising yourself “New Year, new me” while spending December in fantasy land, this one’s your wake-up call – and your plan.

This episode breaks down the noisy world of supplements and zooms in on multivitamins – what they genuinely can do, and where people get misled.

Gordy explains why most busy, UK-based adults are likely running low on key nutrients like vitamin D, magnesium and calcium, and how that links to tiredness, poor sleep, brain fog and faster ageing.

He talks about “optimal” blood ranges versus what your GP might call “fine”, and why how you actually feel day to day still matters. Drawing on big studies (COSMOS and JAMA), he frames multivitamins not as magic pills or life-extenders, but as cheap “nutritional insurance” that quietly cover gaps when life is chaotic, food quality dips, and you’re juggling work, kids and stress.

He finishes with practical guardrails: do your own research, check with your GP if you’re on meds/pregnant or have health issues, don’t just buy whatever an influencer peddles, and if you use them, choose a decent-quality product that fits your context rather than a one-size-fits-all solution.

In this episode, I unpack a big reason people “fall back into old habits” – and it’s rarely because they’re weak or lack willpower. It’s because the people around them pull them back into what I call “the average” – the majority who don’t prioritise their health, don’t make time for themselves, and feel more comfortable when you stay the same.

We talk about what it really means to move from the majority into the minority – the small group who eat differently, order differently, dress differently, and carry themselves with more confidence. I explain why friends, family and partners can (often unintentionally) sabotage your progress, how to set boundaries without being an arse, and why proper coaching isn’t just “drink more water and check in next week”. I’ll show you how to hold your line, get support, and stay in the minority long enough for your new identity to actually stick – so you don’t keep boomeranging back to your old self.

You’ve heard the line: “Don’t look back, you’re not going that way.”
 Sounds motivational. In reality, it’s one of the quickest ways to stay stuck.

In this episode I break down why you must look back if you actually want to move forward.
Not to beat yourself up. Not to stroke your ego.
But to see the evidence.

We get into:

• The two traps: living on a pedestal vs living in the pit
• How shiny-object advice pulls you away from your own values
• Why you keep outsourcing your decisions to coaches, podcasts, friends and “experts”
• How to review your last year of business, training or life without lying to yourself
• The Hyrox example: how I blew my first race, owned it, and then took 13 minutes off my time
• The simple “pick 2 problems and actually fix them” exercise for the next 8–10 weeks

If you feel like you’re spinning in circles, chasing other people’s goals, or stuck in mum-guilt / burnout mode, this one is for you.

You’ll walk away with a clearer idea of:

• What got you here
• What’s genuinely in your way
• And what two actions you need to commit to next

No fluff. Just you, your evidence, and a plan.

You don’t have a “motivation” problem. You’ve just been making the same bad stew for years and pretending it’ll taste different.

In this episode, I break down:

• Why you keep loading your life with the “easy ingredients” (steps, walks, random runs, ‘healthy’ foods you like) and avoiding the stuff that actually drives results.
• How comfort choices in food, training, and routine create the illusion of progress while your outcome never changes.
• The trap of chasing pleasure without accepting any discomfort, and how that mindset bleeds into your health, work, and relationships.
• Why your version of the “perfect plan” keeps failing, and how to finally define the outcome you actually want instead of copying someone else’s.
• A simple way to audit your current mix of habits, bin the useless ones, and rebuild a plan that matches your real values and real life.

If you’ve “started again” more times than you can count, this one will make you uncomfortable in the right way.

Social media isn’t neutral. It mirrors what you feed it. In this episode you’ll learn how to take control of your inputs, set realistic targets, and turn your feed into a tool for progress instead of a trigger.

What you’ll hear

• The algorithm shows you what you signal you want. Your clicks, watch time, and searches train it.
• Aspire, but respect capacity. Follow people one level ahead, not ten.
• Stop feeding outrage. Curate for health, learning, and action.
• How to run a 10-minute audit that changes what you see tomorrow morning.
• Simple rules that reduce doom scrolling and increase follow-through.

Tactics you can apply today

• Unfollow, mute, or “Not interested” on anything that drags mood or adds no value.
• Follow accounts aligned to your current goal: sleep, steps, protein, strength, mindset.
• Use in-app tools: time limits, keyword filters, “See fewer like this,” “Favorites.”
• Start sessions with a search that serves your goal to re-seed the feed.
• Review monthly. If it doesn’t help, it goes.

Key questions

• What exactly are you training your feed to deliver?
• Are you chasing a fantasy that ignores your real capacity right now?
• Who is one step ahead of you that you can learn from this week?