Jim Ryan Fitness Podcast

Restarting your diet every Monday?

Message me the word RESTART on Instagram @jimryan_fitness or on WhatsApp and let's chat. bit.ly/4bW19kg

Sunday night you're all in.

The meals are prepped, the gym bag is packed, and this Monday is going to be different.

Then Wednesday comes, there are treats in the office, and suddenly you're waiting for next Monday again.

In this episode I unpack the loop you're actually stuck in: why Monday feels like magic, the "may as well" effect, the last-supper weekend, and why it's not a motivation problem, it's a restart problem. I share my own story of being stuck in this cycle for years, then walk you through the all-or-something approach I use with clients:- Start at your next meal, not next Monday- Build your bad-day minimums- No compensating- Judge the week, not the day- Plan for the wobble

Kate Hamilton was a primary teacher and mum of three who never had time for herself.

In this episode, Kate shares how she went from teaching to coaching, why "I'm too busy" is often mum guilt in disguise, and the simple red pen exercise that frees up time in your week.

We also get into delegating to your partner and kids, letting go of control, her relationship with alcohol, and why cringing at your old self means you've grown.

Plus a quick-fire round you won't want to miss.

Find Kate: @katehamiltonhealth on Instagram, Facebook and TikTok

Not sure what's driving your eating? Take my free quiz:

⁠emotionaleatingquiz.netlify.app

Want help with your journey?

Message me here: bit.ly/4bW19kg

You had porridge, a salad, no biscuits with the tea. Then 9pm comes and you're at the press. In this episode I break down the three types of hunger behind night-time overeating (physical, emotional and habitual), the one fix I'd start with for each, and how to stop one biscuit turning into "I've ruined it now".

Take the free quiz, What Type of Hunger Is Keeping You Stuck?

⁠emotionaleatingquiz.netlify.app

Want help with this? Message NIGHT on Instagram or WhatsApp.

If you need support on your journey, be sure to message me here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠bit.ly/4bW19kg

After working with dozens of clients I started noticing a pattern.

The people who got the best results and kept them weren't necessarily the ones with the most willpower, the most time or the most perfect plan.

They had eight things in common.

In this episode I'm walking through all eight. From how they handled setbacks to how they thought about food, why they stopped letting the scales run their emotional state, and the one mindset shift that made everything else possible.

No names. But everything in this episode comes directly from real people and real journeys.

If you're working hard and not seeing the results you deserve, this episode might be the missing piece.

What if the advice you've been following is the exact reason you're not seeing results?

In this episode I'm going through six of the most common pieces of fitness advice out there, things that sound completely logical, things you've probably been told repeatedly and breaking down exactly why they're either wrong, oversimplified or missing crucial context.

From eat less move more to cutting carbs to HIIT melting belly fat, I'm covering all of it. And I'm backing it up with my own experience of trying some of these approaches myself and seeing exactly what the research predicts happen.

The fitness industry sells you the headline. This episode gives you the nuance.

If you need support on your journey, be sure to message me here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠bit.ly/4bW19kg

If you need support on your journey, be sure to message me here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠bit.ly/4bW19kg

I'm covering four things that are quietly making this harder than it needs to be:

Overwhelm, the real physiological impact of menopause on fat loss, the damage of social media comparison, and the complicated relationship between accepting yourself as you are and still wanting more.

This isn't a motivation episode. It's an honest conversation about why change feels impossible and what actually makes it possible.

Rebecca's journey:

#48 | How Rebecca (client) Broke the Monday Restart Cycle With 'All or Something'

Órla:

#45 | Something Over Nothing: Client interview: How Órla Rebuilt Her Relationship With the Gym

Celine

#42 | A Divil for the Biscuits, 3 Stone Down, Never Going Back! Celine's transformation.

Shar:

#33 | Shar's Story: Finally Getting Results from a Simple Plan.

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If you have felt like you have been doing it all and not getting results, maybe it is time for help and I can steer you in the right direction. Just send a message here. bit.ly/4bW19kg

You're doing the same things that worked five years ago. Same food. Same effort. Maybe even more.

And nothing is happening.

In this episode I explain what Insulin sensitivity is, the effects of muscle loss and what to actually do going forward.

Apply for 1:1 coaching here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠bit.ly/4bW19kg

Episode Description:

You're trying to work. But all you can think about is food.

What you ate earlier. What you're having later. Whether you've been good or bad today. Whether you deserve the thing you're craving.

That constant mental chatter is called food noise. And for a lot of people it is completely exhausting.

In this episode I'm breaking down exactly why it happens, the science behind the forbidden fruit effect, why restriction makes the noise louder not quieter, and why the language you use about food matters more than you think.

Plus three practical things you can do to start turning the volume down, including the one tip that goes completely against everything the diet industry tells you.

This isn't an overnight fix. But it is the honest starting point.

Emotional Eating episode:

⁠https://open.spotify.com/episode/1fDIj1InVN4glnCLYNOHJo?si=7pdP20ObRfKMrtC-F6e0UQ⁠

Apply for 1:1 coaching here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠bit.ly/4bW19kg

You can find Tanya on Instagram: tanya_phoenixfit

This week I'm joined by Tanya Lawlor (Tanya Phoenix Fit) nutritionist, mum of four, and coach who's been through her own fat loss journey, including navigating her son's type 1 diabetes diagnosis.

We get into why rapid fat loss has such a bad reputation and why, done correctly in short blocks with proper protein and strength training, it can actually produce better long-term outcomes than "slow and steady."

We also dig into emotional eating and food noise, why meal plans usually fail people, the "mental deficit" when someone thinks they're in a calorie deficit but isn't and why Tanya recommends trying a coach before jumping to GLP-1s.

If you've ever yo-yo dieted, felt guilty for wanting fast results, or struggled with food noise, this one's for you.

Apply for 1:1 coaching here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠bit.ly/4bW19kg

Bit of a different style this week so let me know what you want to hear next.

00:00Introduction and Jim's background

01:52Jim's fitness journey and early struggles

05:04Childhood influences and food habits

07:54Mental health, trauma, and resilience

13:02Relationship challenges and personal growth

16:54The importance of talking and action

22:04Jim's experiences with training, rehab, and nutrition

27:11Current training and future goals

34:10Reflections and audience engagement