Obesity is not just about appearance; it’s a serious medical condition that can lead to a host of devastating physical, emotional, and social consequences if not managed. Some basic health and nutrition education can help to prevent its onset.

Graham & Angus discuss how the gym is a force for positivity. Graham digs into scientific research on how positive and negative thinking affects your brain, your body and even your immune system.

They also discuss how the community in the gym always seems to be upbeat.

Graham & Angus discuss training plateau. Graham feels that he was at a plateau for a decade, making no progress and being demotivated. It is in fact quite simple to escape such situations via adapting your programme, focusing on progressive overload, improving your nutrition, focusing on your weak points, and setting new goals.

Arnold Schwarzenegger also discussed these issues and he used a training partner to help.

Angus & Graham discuss all aspects of calorie consumption vs calorie expenditure. Watching overweight people running to try and lose weight is so dispiriting. It won’t work and may just end up injuring them and cause long term démotivation.

A much more successful process would be a proper study of their current diet and making small tweaks that could have an outsized impact. They can then start to slowly exercise.

Graham & Angus discuss the importance of rest. As regular listeners will know, this is a challenge for Graham as he loves going to the gym every day.

In addition to discussing the strategies of elite athletes, and how useful zone 2 cardio, reduced loading and mobility can be, towards the end it descends into absurdity when Angus suggests playing Hide & Seek in the gym.

Graham & Angus discuss rucking & zone 2 cardio (incline treadmill walking). Graham describes the Roman and military history behind rucking, his mistakes with Instagram purchases of equipment, and Angus sets a yet another challenge.

How to get started with incline treadmill walking is also described - as are it’s benefits vs running.

Graham & Angus discuss the difference between mobility and flexibility. Mobility is especially important prior to a training session.

Graham used to static stretch before running - which is counter-productive, but now mobilises before lifting. Graham also investigates the fascia, a vital organ in the body which many do not even know about, let alone, appreciate how to use its incredible structure.

Graham mentions the journey of the (formerly obese) actress, Rebel Wilson. Angus talks about how he was rationed sweets during childhood. Women can experience cravings as a result of their menstrual cycle.

They highlight ways to better manage nutrition in order to suppress sugar cravings; and the successes of Japanese schools.

Angus & Graham discuss rest and recovery post training. This is essential to ensure gains and reduce injury risk.

In addition to discussing their own experiences, and challenges, Graham researches elite athlete including premier league footballer recovery regimes. Elite athletes regularly train 2 or 3 times per day so understanding hydration, sleep, mobility, and nutrition is essential.

Topics include napping protocol and some surprising findings on the limitations of water and the importance of carbohydrates.

So how do you ramp back up after returning home? How do you overcome guilt post an exercise lull? Graham gets very confused during his research for this episode.