This is a live recording of a talk I did at my local gym for the members, the talk was called 'The Fat Loss Blueprint', which covered 25 tips and tricks to maximise your fat loss efforts. This was the full list of tips I covered in the talk, so you have a record of them: 

THE FAT LOSS BLUEPRINT  

1. Know what your actual goal is (as it’s not just fat loss. And own it) 
2. Calories are king (15% deficit is ideal) 
3. Protein needs to be 1.5-2g per KG body weight 
4. Fat & carbs make up the rest, in a balance that is optimal for you 
5. Real food is king 
6. Be a good chef 
7. The true cost of “f**k it” moments 
8. Breakfast like a pauper because of the stomach stretch reflex 
9. Fasting is OK for men, often an issue for women 
10. Alcohol, past a point, will hold you back 
11. Performance supplements can be fat loss supplements (caffeine, creatine, beta alanine)
12. Cover your basics with supplements first (multi, omega, electrolytes) 
13. Food intolerances must be found
14. Whatever steals your energy, say NO to it 
15. Set your home environment up for success & be organised 
16. A lack of sleep screws up everything
17. Whacked hormones can make everything harder 
18. Training is a stress, manage your stress bucket otherwise all systems suffer 
19. Training too much can make you lazy and gain weight 
20. Always look to build or retain muscle when dieting 
21. Move lots every day is a big hack
22. Poor movement = inefficient burn (and recruitment) 
23. Pain will always hold you back 
24. Invest in skills you lack 
25. If you get stuck in victim mode, work out how to get out. 
    
    Know you’re AWESOME and deserve everything you want!  
    
    Get 15% off Awesome Supplements with code: CEO15 

Question, how free do you feel as a human? Physically, mentally, emotionally? 
For me, FREEDOM is the goal in life, and that was what 2025 was about for me, but at a level I have never even accessed before. A level I was unaware of in the human experience. The level of true freedom, in the soul! 

Yes, the podcast is back, and it feels good. In this show I'll look back over 2025, my goals, what I achieved and how you can learn from what I leart, and, my one word for 2026! 

The AWESOME Human is you, but next level. I’ve been studying high performance and health for 18 years and this new podcast, The Awesome Human, is my return to podcasting to bring you the most actionable, practical and tactical information to optimise you, your health, and your performance, in 30 minutes or less, every week.

Expect to hear myself & guests discuss sleep, nutrition, new science, supplementation, fitness, longevity, spirituality and more. I want to make this new show your #1 podcast, by delivering an inspirational and educational hit of real world, actionable info every Thursday.

See you over at the new show…. Search: The Awesome Human or hit this link...

https://sites.libsyn.com/536677/website 

Many have asked "Ben, why did you write How to Live an Awesome Life", why haven't you written a nutrition and health book? Well my mission has always been much bigger than that, its what I have strived for personally, and have tried to foster and inspire in others. Also, nothing works in isolation, you can't optimise some areas of your life without others, it has to all work in tandem, thats why I've written my new 11 step formula to living your most awesome life, which is out today.

In this show I explain why I wrote the book, how my journey shaped it, what the 11 chapters cover, and what you'll get from reading or listening to the book.

OUT NOW on Amazon, Audible, Kindle, just search my name, you'll see it, it's also in many book stores around the world!

The last 2 years have been really challenging and have seen me change as a person more than at any time in my life, from battling long covid, to having kids, to losing myself, to getting a low testosterone diagnosis, and more. In this show I reflect on these last 2 years, why they have been hard, what I have learnt from the experience and why I am now a better human as a result of it.

I hope you enjoy the reflections, this is my final podcast for now after 10 years doing it, follow the next phase of my journey to inspire and help others, by being on my book waiting list:

https://howtobeawesomebook.com

Knowing when to quit something in life is key, otherwise things sour, we get resentful, and we aren't doing things that keep us fulfilled and whole. It could be a job, a relationship, a commitment to someone else. We often use logic to decide whether to quit or not, but this is wrong, which I'll explain in this show.

This is the penultimate podcast for Ben Coomber Radio, if you listen in, I'll explain why it's time to quit...

We're often sold products to help us "increase our metabolism". Many believe they have "a slow metabolism". There are many metabolic myths, this podcast breaks them all down, defines both metabolism and metabolic rate, how we can increase it, whether products like 'Lumen' - a metabolism hacking device is worth it, and a few other musings, all aimed for us to improve health and body composition. Enjoy.

Diet culture is a problem, but it's also misunderstood in many ways. We re-look at this important topic and evolve our thinking on it, looking at fitness culture, how information is communicated online, the definition of it, how it intersects with mental health, how we should conquer our goals, and finish with a look at our favourite quotes, whether they are motivational or not, and how motivational quotes actually work in the brain.

A cool new piece of research has come out looking at the gut microbiome, bacteria, what happens when people eat different diets, and what this means for that claims that are made around what is the optimal human diet, and how the gut feeds into that conversation. We ensure we make this show practical, but also get to the heart of what the science is trying to tell us. Enjoy.

A link to the research paper: https://journals.asm.org/doi/10.1128/mBio.00579-21

What sleep supplements are proven by science to be effective? CBD, Lavendar, 5HPT, Glycine? There is lots that is talked about online, but what's worth the money, and how effective are they? Find out in this sleep supplements talk, which also covers key lifestyle factors that play a role in sleep quality.

Check out: www.sleepprocoach.com for more, this is who I did the talk for.