Big Fellas - Weight Loss for Men

In this episode of The Big Fellas Podcast, Mark Hall welcomes fellow MAN v FAT player Mark Smithies, who shares his incredible journey of losing 126 pounds (9 stone) in just two years and reaching a healthy BMI.

From struggling with his weight and self-image to discovering a passion for football, Mark opens up about the changes that transformed his life, both physically and mentally.

He discusses how calorie counting, food tracking and making small, sustainable changes helped him achieve his goals without relying on restrictive diets or spending endless hours in the gym.

We also explore the impact of alcohol, lockdown and emotional eating, and how Mark developed a healthier relationship with food while learning that consistency beats perfection.

Football has played a huge part in his transformation. Mark shares his experiences with MAN v FAT, the friendships and brotherhood he's discovered, and the pride of taking his team to national tournaments. We discuss coaching, competition and why being part of a supportive community can make all the difference.

Most importantly, Mark explains why losing weight is a marathon, not a sprint, and how maintaining a healthy lifestyle is just as important as reaching your target.

In this episode, we discuss:

• Losing 126 pounds without relying on the gym
• The turning point that sparked Mark's transformation
• Calorie counting and making sustainable changes
• Finding exercise you genuinely enjoy
• The impact of alcohol and lockdown on weight gain
• Developing a healthier relationship with food
• How MAN v FAT creates friendships and accountability
• Competing at the MAN v FAT Nationals
• Coaching, teamwork and the power of community
• Why consistency is the secret to long-term success

Memorable Quotes

"I wish I'd done it 20 years ago."

"I made incremental small changes."

"We're all like brothers."

"It's a marathon, not a sprint."

"Consistency is key."

Chapters

00:00 – Introduction to Mark's Journey
01:05 – The Decision to Change
03:08 – Calorie Counting and Food Tracking
06:30 – Finding Joy in Sport
10:38 – Consistency in Diet and Exercise
12:02 – Changing Your Relationship with Food
14:16 – Community and Accountability
16:38 – Reflecting on Past Struggles
19:10 – Alcohol, Lockdown and Weight Gain
26:28 – Turning Points and Setting Goals
29:38 – The Road to the Nationals
31:34 – Competition and Team Dynamics
33:28 – The MAN v FAT Brotherhood
35:44 – Coaching and Supporting Others
39:24 – Life After Losing the Weight
43:21 – Inspiring Others
46:15 – Weight Loss Is a Marathon
51:24 – Maintaining a Healthy Lifestyle

About The Big Fellas Podcast

Real conversations about men's weight loss, health and everything in between. Hosted by Mark Hall, The Big Fellas Podcast shares inspiring stories, honest experiences and practical advice to help men improve their health and realise that it's never too late to make a change.

#BigFellasPodcast #MANvFAT #WeightLossJourney #MensHealth #WeightLossTransformation #Football #CalorieCounting #HealthyLifestyle

Hosts Mark and Chris talk to Dr Fraser Gordon about the health questions that arrive at 40. Chris turns 40 on 2 September, and this episode follows on from last week's. Fraser covers the numbers worth tracking, GLP-1 medication, BMI, hormone myths and when to seek help.

Dr Fraser Gordon is a consultant physician still working in the NHS. He started as a scientist, with a degree and PhD in pharmacology and adverse drug reactions. He also runs a private business, Xvera Medical, focused on midlife health in men and women, including testosterone and menopause. He describes his work as "the messy area of medicine".

• Why men put off health checks: a UK study of about four million people found working-age men have about a third fewer GP consultations than women
• Most health concerns develop silently, so blood pressure, cholesterol, glucose and waistline matter
• Fraser's "free machine" analogy: the body lasts 80-90 years with occasional checks, and middle age is like a classic car
• Excess weight raises the risk of insulin resistance, diabetes, vascular problems and fatty liver
• Walking 2,000 to 7,000 steps a day is linked to about 25% lower cardiovascular risk
• Lowering the top blood pressure number by about 10 cuts serious risk by about 20%
• A waist-to-height ratio under 0.5 means about 39% less risk of cardiovascular death
• GLP-1 weight loss medication is "a game changer" but a tool, not a magic bullet
• BMI is a useful rough guide but oversimplified
• "Cortisol belly" tests and supplements sell a manufactured diagnosis

• (0:11) Welcome, Mark's five weeks in a row at Man v Fat, and meeting the guest
• (2:20) Fraser's background: NHS consultant, pharmacology PhD, Xvera Medical
• (4:11) Chris on turning 40 and men avoiding the doctor
• (4:54) Why men delay care, and the four million person UK study
• (7:09) Warning signs that develop silently
• (8:30) The "free machine" analogy
• (12:57) What excess weight does to insulin, vessels and liver
• (14:42) How much damage is already done after losing 12.5 stone
• (17:49) Steps, blood pressure, waist-to-height ratio and resistance training
• (21:35) GLP-1 medication: stabilisers on a bike, not a magic bullet
• (31:26) Why BMI is oversimplified
• (35:17) Fraser's four key numbers and marginal gains
• (37:44) Cortisol belly and hormone snake oil
• (44:07) Stress, sleep and alcohol, and Mark's story of staying off drink
• (48:04) Sleep, sleep apnoea, late alcohol and caffeine
• (50:20) When to seek help
• (52:32) Risk perception: a stroke patient who refused statins
• (55:03) Fraser's three takeaways

1. You're not on your own. Support exists, including lifestyle support, medication and communities.
2. Keep it simple. Focus on four numbers: blood pressure, cholesterol, HbA1c (a glucose measure) and waist-to-height ratio. Buy a blood pressure monitor or get a well man check from the GP.
3. Success is built on habit. Make tiny changes every day.

• Piece of string test: halve your height, and that length of string should go round your waist.
• GLP-1 medication: it mimics a gut hormone to make you feel fuller. Fraser described a patient who regained weight after stopping because their lifestyle hadn't changed. His three steps are to understand the diet link, get support and build habits.
• Seek help when something starts affecting your everyday life.

EPISODE 103: WHAT ACTUALLY WORKS? | WITH GUEST COHOST CHRIS

There’s no shortage of weight loss advice—but what actually helps when you’re hungry, busy, surrounded by temptation or starting again?

Mark Hall welcomes new guest cohost Chris for an honest conversation about their weight loss experiences: what worked, what didn’t and the everyday decisions that made a difference.

Chris reflects on reaching the healthy BMI range and achieving “BMI Boss” status in July 2026, while Mark shares his experiences of restrictive diets, moving away from meal replacements and finding a more manageable way to eat.

From birthday parties and family treats to travelling and working from home, they explore how to pursue your goals while still living your life. They discuss hunger, cravings, mindful eating and why one difficult meal doesn’t have to derail the rest of your week.

The conversation also tackles accountability, the support of others and the responsibility that comes with encouraging people through their own weight loss journeys.

Later, Mark and Chris share their perspectives on GLP-1 medications and the stigma surrounding them, the mental challenges that can remain after significant weight loss, and whether BMI tells the whole story about someone’s health and fitness.

An open conversation about progress, setbacks and finding habits you can keep coming back to.

IN THIS EPISODE
• What helped Mark and Chris lose weight.
• Moving beyond the search for a quick fix.
• Managing hunger, cravings and everyday temptations.
• Balancing family life, social occasions and personal goals.
• How parenting can influence your motivation and habits.
• Why accountability and support matter.
• Personal responsibility when supporting others.
• GLP-1 medications and attitudes towards their use.
• Confidence, identity and the mental side of losing weight.
• BMI, fitness and looking beyond the scales.

CHAPTERS
00:00 Introduction and new beginnings
06:11 Mark and Chris’s weight loss stories
13:02 Diet strategies and challenges
20:13 Mindful eating and family dynamics
22:23 Temptations at social events
24:08 Hunger and cravings
25:40 Balancing family and food choices
27:45 Parenting and healthy habits
33:58 Finding a turning point
38:01 Accountability and support
41:33 Leadership and personal responsibility
46:22 GLP-1 medications
51:29 The mental challenges after weight loss
56:47 BMI: does it tell the whole story?

What has actually worked for you? Share your experiences, follow Big Fellas and pass this episode on to someone who’ll relate.

This week on The Big Fellas Podcast, Mark is joined by Heiner ‘Antonio’ Salguero from the MAN v FAT Soccer League in Tampa, Florida, to talk weight loss, football and finding a community that has your back.

Antonio shares his experiences of managing his weight, the challenges along the way and how MAN v FAT has brought friendship, support and a sense of belonging into his life. Together, they explore why progress means more than results on the scales—and why winning off the pitch matters just as much as winning on it.

From the differences between football in the UK and soccer in the US to the shared experiences that bring players together, this is an honest conversation about motivation, family and making lasting changes.

In this episode:

• Antonio’s weight-loss journey and the challenges he has faced.
• Finding friendship and accountability through MAN v FAT.
• Taking a long-term approach to weight loss.
• The influence of family and finding your personal “why”.
• Football versus soccer: comparing experiences in the UK and US.
• World Cup reflections and the growth of MAN v FAT in America.
• Celebrating progress both on and off the pitch.

Whether you’re getting started, finding your way back or working to keep going, join Mark and Antonio for a conversation about the difference a supportive team can make.

Episode 101: A Race to Lose Weight — Harrison Devine

From losing over 40kg to taking on Race Across the World, Harrison Devine joins Mark to share a journey that goes far beyond the scales.

Harrison opens up about growing up as the “chubby one”, what prompted him to make a change, and how calorie counting and exercise helped him steadily lose weight. He explains how joining MAN v FAT gave him the chance to play football, build lasting friendships and find a supportive community.

We also discuss discovering a love of running, growing in confidence and travelling with his sister on Race Across the World. From managing a tight budget to navigating sibling dynamics, Harrison shares the challenges of the adventure—including gaining weight during the race.

An honest, encouraging conversation about sustainable change, friendship and celebrating progress along the way.

IN THIS EPISODE
• Losing over 40kg through gradual lifestyle changes.
• Calorie counting and learning to enjoy exercise.
• Football, friendship and the support of MAN v FAT.
• How running helped Harrison’s fitness and confidence.
• Behind the scenes of Race Across the World.
• Travelling with his sister and life after the show.
• Advice for anyone starting their weight loss journey.

CHAPTERS
00:00 Introduction to Harrison’s journey
03:02 Losing over 40kg
05:54 Calorie counting and exercise
08:55 Growing up and early influences
11:55 The turning point: joining MAN v FAT
14:49 Harrison’s experience of MAN v FAT
18:01 Community and support
21:04 Celebrating achievements and opportunities
24:00 Connection and friendship
27:59 Football clubs, family and belonging
30:00 Running and personal growth through sport
32:25 Taking on Race Across the World
36:03 Discovering different cultures
39:35 Challenges and adapting during the race
42:28 Travelling with his sister
46:27 Life after the show
49:06 Advice for your weight loss journey

Enjoyed the episode? Follow Big Fellas, leave a rating or review, and share it with someone who could use a little encouragement on their own journey.

Mark and Darren mark the 100th episode of Big Fellas Podcast with a reflection on the show’s journey, Darren’s decision to step back, and the moments that made the first hundred episodes memorable. They revisit standout guests, surprise revelations, funny mishaps, and the lessons they’ve taken from talking honestly about weight loss, mindset, and change. This is a farewell-style episode, but also a celebration of what the podcast has built from two blokes with an idea into something that has reached BBC studios, the Houses of Parliament, and thousands of listeners. It matters because it shows how a real, relatable conversation can turn into a platform with genuine impact.

• In this episode, Mark and Darren confirm that Darren is stepping back due to work and family commitments, while making clear there’s no falling out between them.
• They reflect on how the podcast started from “pub chat” after a Man v Fat game and grew into 100 episodes with strong listener response.
• Darren’s favourite episode is the one with Lee, whose weight loss journey included losing 25 stone after becoming immobile.
• Mark’s favourite episode is with Sam Gibson, the emotional eating coach, whose work on trauma, coping, and “eating your feelings” left a big impression.
• Darren’s favourite guest is David, the Navy SEAL, for his simplicity, discipline, and the personal buzz of landing him early in the show’s run.
• Mark’s favourite guest is Anthony Ogogo, who brought not just sporting credibility but a powerful personal story involving his mum’s illness during the London 2012 period.
• Judith is named as the guest who surprised them most and the one who deserves more recognition, praised for her expertise, directness, and value around weight loss and brain health.
• They single out Paul Shepherd as an early surprise because his mindset, motivation, and meditation message turned out to be more grounded and useful than expected.
• A key lesson from the show is the scale of ultra processed food and how hard it is to avoid, even when it seems calorie-light on paper.
• Another major takeaway is that consistency matters more than short-term fixes, whether in weight loss, podcasting, or work.
• They discuss the podcast’s biggest pinch-me moments, including BBC appearances, award events, a live broadcast, and speaking at the Houses of Parliament.
• They agree the show works best when it stays authentic and focuses on “losers” and regular people rather than chasing big-name guests for the sake of it.

• Keep the podcast focused on real weight loss journeys and relatable stories.
• Prioritise guests who bring genuine value over guests who simply have a big name.
• Stay consistent, keep improving the process, and keep the tone authentic.
• For the future, consider more guest hosts and more episodes led by real community stories.

In this episode of the Big Fellas podcast, host Mark interviews Ricky Emery, who shares his inspiring weight loss journey of over eight stone. Ricky discusses his life before joining Man V Fat, the turning point that motivated him to change, and how football played a crucial role in his transformation. He also opens up about the health challenges he faced, including gout, and how his relationship with food has evolved. The conversation highlights the importance of community support and finding the right motivation to achieve lasting change. In this conversation, Ricky shares his transformative journey of losing eight stone, discussing the challenges and emotional impacts of weight loss. He emphasizes the importance of dietary changes, accountability, and the mental struggles that accompany such a significant transformation. Ricky also reflects on the social aspects of being overweight, including embarrassing moments and the challenges of shopping for clothes. He offers practical advice for those starting their weight loss journey, highlighting the necessity of tracking food intake and the importance of personal motivation.TakeawaysRicky lost over eight stone, transforming his life.
The death of his brother motivated Ricky to get healthier.
Joining Man V Fat was a pivotal moment for Ricky.
Football provided a competitive edge that spurred weight loss.
Ricky's health issues included gout, which he managed through lifestyle changes.
His relationship with food shifted from unhealthy habits to healthier choices.
Ricky found community support in Man V Fat essential for his journey.
He experienced ups and downs in his weight loss journey.
Ricky's past attempts at weight loss included Slimming World, but he found it challenging.
The importance of finding a program that resonates with men is crucial. Ricky openly shared his weight loss journey with friends.
Fasting and dietary changes were crucial to his success.
Emotional struggles persist even after significant weight loss.
Shopping for clothes remains a challenge for many who lose weight.
Embarrassing moments can serve as motivation for change.
Mental image of being overweight can linger post-transformation.
Accountability through community support is vital for maintaining weight loss.
Tracking food intake is essential for understanding caloric consumption.
Ricky emphasizes the importance of personal motivation in weight loss.
Transformation requires a desire to change from within.titlesTransforming My Life: The Weight Loss Journey
From Fat to Fit: Ricky's Inspiring Story
The Emotional Rollercoaster of Weight Loss
Dieting and Fasting: What Worked for Me
Facing the Challenges of Weight Loss

00:00 "I need to sort my life out."03:24 "I was touching twenty stone."06:33 "Football saved my life."27:48 "I had Slimmer of the Week once."30:01 "I started fasting."35:23 "Clothes shopping is a challenge."37:01 "I still think I'm fat."43:43 "You gotta learn to live with it."44:55 "It's a game changer."50:13 "You gotta wanna do it yourself."

00:00 Introduction to Ricky's Journey02:24 Life Before Weight Loss06:38 The Turning Point: Joining Man V Fat10:04 The Impact of Football on Weight Loss18:06 Health Challenges and Gout23:00 Changing Relationship with Food24:54 The Moment of Realization27:16 Reflections on Past Attempts to Lose Weight28:04 The Weight Loss Journey Begins30:01 Dietary Changes and Fasting Techniques32:25 The Emotional Impact of Weight Loss35:08 Challenges of Shopping and Self-Image39:31 Embarrassing Moments and Social Situations43:34 Mental Struggles and Body Image47:17 Maintaining Weight Loss and Accountability49:44 Advice for Those Starting Their Journey

In this episode of the Big Fellas Podcast, Mark reflects on a summer filled with disruption and a lack of routine, leading to personal challenges with weight management. He discusses the importance of September as a reset month, emphasizing the return to routine and the motivation to focus on health and wellness. Mark also shares his experiences with Man v Fat, a football league aimed at men's weight loss, highlighting the community and opportunities it provides. He expresses excitement for upcoming episodes and the journey ahead.

Takeaways

It's been a summer of disruption and lack of routine.
The weight did start to creep on during the summer.
September is a good month to knuckle down and refocus.
Man v Fat is a football league centered around men's weight loss.
Winning the Media Mogul Award was a significant achievement.
Man v Fat has collectively lost over a million pounds.
Being a guest speaker at the Houses of Parliament was surreal.
Playing football helps to forget about worries and stay active.
There are many ways to lose weight, and all should be celebrated.
Excitement for upcoming episodes and inspiring stories.

In this episode of Big Fellas Weight Loss for Men, Mark continues his conversation with Anthony Ogogo, Olympic medal winner, former professional boxer, professional wrestler, and now a coach helping men lose weight and build healthier lives.

This time, the focus turns to Anthony’s work as a weight loss coach and the practical methods he uses to help men improve their health, confidence, and overall wellbeing.

Anthony shares why nutrition is the biggest driver of weight loss, while exercise plays a vital role in building strength, fitness, energy, and long-term health. He also explains why men often want to lose weight for more than one reason, whether that’s to improve their health, feel more confident, look better, or show up differently in their relationships and everyday life.

This episode is a reminder that losing weight isn’t just about seeing a lower number on the scales. It’s about becoming fitter, stronger, more confident, and building a version of yourself you actually feel proud of.

• Nutrition is the main driver of weight loss, while exercise supports strength, fitness, and health.
• Weight loss is about more than appearance — it can improve confidence, energy, and quality of life.
• Many men want to lose weight for health, confidence, and how they feel in themselves.
• Structured routines and consistency are key to long-term results.
• Exercise should not just be seen as a way to burn calories, but as a way to build a stronger body.
• The real goal is not just losing weight — it’s becoming healthier, more capable, and more confident.

This episode is proudly sponsored by Man v Fat — a weight loss programme built specifically for men.

Man v Fat focuses on sustainable weight loss, accountability, and support, whether that’s through their leagues, online programmes, or community.

Head over to www.manvfat.org and use the promo code BIGFELLAS to sign up for just £1 instead of £10.

In this episode of Big Fellas Weight Loss for Men, Mark sits down with Anthony Ogogo, Olympic medal winner, former professional boxer, professional wrestler, and now a coach helping men lose weight and build healthier lives.

Anthony opens up about the brutal discipline required to make weight as a boxer, and why weight management in sport is about far more than simply dropping pounds. He shares what years of boxing taught him about focus, resilience, pressure, and the mental side of transforming your body.

The conversation also explores Anthony’s move from boxing into professional wrestling, how he adapted after major career challenges, and why he now uses his experience to help men change their health, confidence, and mindset.

This episode goes beyond weight loss and looks at what real transformation means — building strength, building muscle, changing your identity, and becoming the man you want to be.

Part 2 continues next week.

• Making weight in boxing requires extreme discipline, commitment, and mental toughness.
• Anthony has experienced the highs and lows of elite sport, from Olympic success to major setbacks.
• Weight loss is not just about getting lighter — it’s about becoming healthier and stronger.
• Building muscle plays a key role in long-term health, confidence, and metabolism.
• True transformation often means changing how you see yourself, not just what you weigh.
• Anthony’s move into professional wrestling shows the importance of resilience, adaptability, and finding a new purpose.

This episode is proudly sponsored by Man v Fat, a weight loss programme built specifically for men.

Man v Fat focuses on sustainable weight loss, accountability, and support, whether that’s through their leagues, online programmes, or community.

Head over to www.manvfat.org and use the promo code BIGFELLAS to sign up for just £1 instead of £10.