The Holistic Fat Loss & Fitness Podcast

If you’re over 40 and feel like you’re “doing all the right things” but still not seeing results, this episode is for you.

Sam Roberts breaks down why generic health and fitness plans often fail past 40 — and how understanding your DNA can finally remove the guesswork.

Inside, you’ll learn:

- Why methylation acts like your body’s “traffic light system” for fat loss, energy, and recovery

- How stress hormones like cortisol can keep you stuck in “storage mode” (and how your genes can make this worse)

- The role of genes like MTHFR, COMT, and AdipoQ in stubborn fat, inflammation, and hormone balance

- A real-life case study showing how a personalised DNA plan transformed a client’s results

By the end, you’ll understand how DNA insights can help you finally align your training, nutrition, and recovery to your body — and make your next 20–30 years your strongest yet.

Over 40 and still feeling inflamed, tired, or stuck – no matter what you do?

You’re not broken. But your plan probably is.

🧠 Discover the smarter, sustainable approach 5th Element Wellness uses to help clients over 40 lose fat, fight inflammation, and feel 10 years younger – ⁠⁠⁠⁠⁠click here

In this episode of The Holistic Fat Loss & Fitness Podcast, we unpack why your weight loss may have stalled—even if you're doing everything right.

Sam sits down with Vince and Viv to explore how advanced testing like DNA methylation, comprehensive blood work, and stool analysis can pinpoint your unique fat loss blockers, hormonal imbalances, and metabolic inefficiencies. Vince shares how these insights helped him drop 10kg and hit his goals for the first time in 25+ years.

You’ll learn:

• The difference between DNA, blood, and stool testing—and why all three matter
• How low testosterone and estrogen levels impact your metabolism, energy, and recovery
• The role of sugar in sabotaging testosterone, and how to enjoy treats without hormonal chaos
• When HRT (hormone replacement therapy) makes sense—and when natural strategies are enough

If you’re 40+ and stuck despite clean eating and regular training, this is the missing link you need.

Over 40 and still feeling inflamed, tired, or stuck – no matter what you do?

You’re not broken. But your plan probably is.

🧠 Discover the smarter, sustainable approach 5th Element Wellness uses to help clients over 40 lose fat, fight inflammation, and feel 10 years younger – ⁠⁠⁠⁠click here

In this jam-packed episode of The Holistic Fat Loss & Fitness Podcast, Sam breaks down what actually works when it comes to building muscle and losing fat—for the long haul.

You’ll learn why short-term strategies (like photo shoot diets and 8-week sprints) often backfire, and what to do instead to create real, lasting change in your body.

Whether you’re stuck in a results plateau or just want a clearer roadmap, this episode is your no-fluff guide to long-term fat loss, optimal sleep, and sustainable gains.

🔑 Topics Covered:

• The truth about short-term results: Why fast fat loss usually leads to long-term setbacks
• The 4 non-negotiables for long-term body change: Movement, resistance, nutrition, and recovery
• How stress and sleep sabotage your results: And what to do about it
• When to use short-term strategies (and how to do them right)
• Elimination diets for inflammation and rapid fat loss
• How to personalise your plan based on your lifestyle, stress, and goals

Over 40 and still feeling inflamed, tired, or stuck – no matter what you do?

You’re not broken. But your plan probably is.

🧠 Discover the smarter, sustainable approach 5th Element Wellness uses to help clients over 40 lose fat, fight inflammation, and feel 10 years younger – ⁠⁠⁠click here

Are you ticking all the “healthy” boxes but still feeling flat, puffy, or stuck with fat loss?

You’re likely missing one of the biggest (but most overlooked) pillars of real health: hydration and electrolytes.

In this episode, Sam breaks down the hierarchy of health and why most people focus on the wrong 10%—while ignoring the low-hanging fruit that delivers real results.

He dives deep into the power of proper hydration and electrolyte balance, and how this underrated duo affects fat loss, recovery, sleep, performance, and metabolism.

You’ll learn:

• Why even 1–2% dehydration can slow fat loss and impair brain function
• How electrolytes like sodium, potassium, and magnesium impact muscle performance and stress regulation
• Simple daily hydration targets (including how to adjust for caffeine, workouts, or stressful days)
• What to look for (and avoid) in commercial electrolyte drinks
• How to spot the “healthy” foods that could secretly be sabotaging your progress

Whether you’re training hard, navigating daily stress, or just want to feel more energised and clear-headed—this is your hydration masterclass.

Over 40 and still feeling inflamed, tired, or stuck – no matter what you do?

You’re not broken. But your plan probably is.

🧠 Discover the smarter, sustainable approach Sam Roberts uses to help clients over 40 lose fat, fight inflammation, and feel 10 years younger – ⁠⁠click here

In this deep-dive episode of The Holistic Fat Loss and Fitness Podcast, we uncover the hidden driver behind stubborn fat, poor recovery, and persistent joint pain: gut inflammation.

Sam and the team unpack the misunderstood world of gut health, breaking down what actually causes leaky gut, how systemic inflammation hijacks your energy and fat-burning potential, and why most people don’t even know it's happening.

You’ll learn:

• What happens when your gut lining breaks down (and why stress, poor sleep, and food choices matter)

• How inflammation triggers fat storage, blocks recovery, and disrupts hormones
• Key inflammatory messengers like TNF-a, IL-6, and what they’re doing to your body
• Common foods that silently destroy your gut lining—and the simple swaps that repair it
• Why sleep, stress, and food are your first line of defence against chronic inflammation
• A practical roadmap to reduce gut inflammation through food, recovery tools, and daily habits

This isn’t just about digestion. It’s about getting your entire system working with you, not against you. Whether you’re struggling to lose belly fat, waking up sore every day, or just feeling “off,” this episode will give you the clarity you need.

Over 40 and still feeling inflamed, tired, or stuck – no matter what you do?

You’re not broken. But your plan probably is.

🧠 Discover the smarter, sustainable approach Sam Roberts uses to help clients over 40 lose fat, fight inflammation, and feel 10 years younger – ⁠click here

In this powerful episode of the Holistic Fat Loss and Fitness Podcast, Sam breaks down one of the most misunderstood blockers to results after 40: chronic inflammation.

We kick off with common questions from listeners about post-workout soreness, gut issues, and the rising link between inflammation, depression, and disease. Then, Sam takes us deep into the physiology—revealing how inflammation impacts fat loss, muscle growth, hormone balance, gut health, stress regulation, and energy.

You’ll walk away understanding:

• The difference between acute vs chronic inflammation
• Why chronic stress, poor sleep, and processed food create an “internal fire”
• How inflammation affects MTOR, fat storage, hormones, and your nervous system
• What to do if your body feels like it's "not listening" despite your efforts
• The “Fast Inflammation 5” – 5 daily habits that reduce inflammation and unlock results

This one’s a must-listen if you’re doing “all the right things” but not seeing the results you deserve. Especially relevant for anyone 40+, feeling run down, inflamed, or stuck in a plateau.

Over 40 and still feeling inflamed, tired, or stuck – no matter what you do?

You’re not broken. But your plan probably is.

🧠 Discover the smarter, sustainable approach Sam Roberts uses to help clients over 40 lose fat, fight inflammation, and feel 10 years younger – click here

In this episode of The Holistic Fat Loss & Fitness Podcast, Sam Roberts sits down with Viv to explore one of the most common questions:

Does it really matter what time of day you exercise?

They unpack the science behind morning vs. afternoon vs. evening training, from fat loss and energy to sleep quality and stress. Whether you're in your 40s, peri-menopausal, semi-retired, or just struggling to find a consistent workout routine—this episode will help you align your training time with your lifestyle and your physiology.

🔑 Key Topics Covered:

• Morning training: best for fat burning, stress reduction, and discipline—but with caveats
• Midday sessions: good for strength and energy—but harder to schedule
• Evening workouts: peak performance window—but may affect sleep
• The power of Zone 2 cardio: low stress, high return
• The minimum effective dose for results: 3x/week + walking works wonders
• Real-life strategies to integrate training without disrupting your life

Are you over 40 and struggling to lose weight, feel energised, or keep inflammation under control – no matter how hard you try?

View my ⁠Holistic Fat Loss Masterclass⁠.

All about beating inflammation, burning fat & rebuilding your health. ⁠View here⁠.

In this episode of The Holistic Fat Loss and Fitness Podcast, Sam sits down with long-time client Geoffrey for a candid conversation about the real-life challenges of staying consistent with your health goals—especially when life throws curveballs like stress, illness, or age-related changes.

You’ll learn:

• Why 15 minutes of movement on tough days matters more than you think
• How to train smart during illness (and why overtraining backfires)
• The role of Zone 2 cardio in immune support, fat loss, and recovery
• How to emotionally navigate rehab, inflammation, and ageing-related setbacks
• What the latest research (like the Dallas Bed Study) says about the cost of doing nothing
• A powerful reminder that it’s never too late to build strength, improve stability, and reclaim your independence—even in your 70s

Sam also shares science-backed insights on mitochondrial health, fat storage, and how inflammation quietly sabotages your results if left unchecked.

Whether you're managing stress, dealing with a setback, or coaching clients in a similar season—this is an essential listen.

Are you over 40 and struggling to lose weight, feel energised, or keep inflammation under control – no matter how hard you try?

View my Holistic Fat Loss Masterclass.

All about beating inflammation, burning fat & rebuilding your health. View here.

In this episode of the Holistic Fat Loss and Fitness Podcast, Sam walks through a real-life client scenario: how to navigate the aftermath of a completely sleepless night—without crashing your energy, mood, or nutrition the next day.

Vince shares his recent experience of losing an entire night of sleep due to stress, and Sam breaks it down into two common pathways:

• Low-level stress and racing thoughts that interrupt sleep, and
• High-impact events that throw off your entire night and next-day routine.

Sam explores what actually helps in the moment—from guided meditation and magnesium, to resetting your nervous system and avoiding early morning coffee—and why certain strategies (like journaling or having a cold shower) are powerful only when used correctly.

This isn’t about perfection. It’s about shortening the gap between a rough night and a fully functioning you.

You'll learn how to:

• Reset your nervous system after stress-induced insomnia
• Manage cravings and mood swings without derailing your day
• Choose smart supplementation (GABA, magnesium, theanine, aminos, and more)
• Rebuild rhythm with movement, sun exposure, hydration, and sleep hygiene

Plus, Sam offers compassionate advice on handling setbacks—especially for those juggling hormones, family life, or guilt around 'falling off track.' If you’re working towards sustainable health, this episode is your toolkit for recovery.

Are you over 40 and struggling to lose weight, feel energised, or keep inflammation under control – no matter how hard you try?

View my Holistic Fat Loss Masterclass. All about beating inflammation, burning fat & rebuilding your health. Listen here.

In this value-packed episode of the Holistic Fat Loss and Fitness Podcast, Sam Roberts answers real-life client questions about macronutrients, creatine, and stubborn belly fat—breaking it all down in a practical, non-overwhelming way for those who want real results, not more confusion.

You’ll learn:

• How to balance your macronutrients for general health—even if you're not training hard
• Why most people undereat protein (and how much you actually need)
• The hidden reasons why belly fat hangs around your midsection (spoiler: it’s not just food)
• Whether creatine is right for you, how it works, and when to take it
• What to do before worrying about supplements for fat loss or muscle gain

This episode is especially valuable if you’re:

• Rehabbing or easing back into exercise
• Over 40 and noticing changes in energy, focus, or metabolism
• Trying to lose fat but struggling with cravings or lack of progress
• Curious about creatine, but unsure if it's worth taking