The Start Simple podcast

For more like this, check out my youtube channel @andyshevcoaching

7 years of coaching. Years before that of being overweight myself. This is everything I'd tell my younger self if I could go back. No fluff, no generic advice, just the stuff that actually changes things. If you've been stuck, put this on and listen properly.

Instagram: @AndyShevcoaching

Ever felt like you're trying so hard but still not seeing results? Or been told a hard truth that just made things worse instead of better? This episode is about why you need both sides of that equation to actually succeed at fat loss.

I'll break down why fat loss is a science, calorie deficits and progressive overload don't care about effort or intention, only mechanisms. But also explain why facts alone don't help anyone in the moment, and why empathy, whether from a coach or from yourself, is just as essential to long-term progress as the science is.

This episode covers the accountability side of fat loss, the emotional side that's so often ignored, and why combining both is the real difference between people who get results and people who quit.

Follow on Instagram @andyshevcoaching for more straight-talking fat loss and mindset content.

Topics covered:
Calorie deficit, progressive overload, fat loss mindset, self-compassion, accountability vs empathy, why diets fail, sustainable fat loss coaching.

If you've ever started a diet full of motivation and quit six weeks later wondering what went wrong this episode is probably the reason why.

Nobody sits you down and tells you the real numbers. How long it's actually going to take. What you genuinely have to give up. What a sustainable deficit looks like in a real week with a real life. So people go in blind, set impossible expectations, fall short, and decide they're the problem.

You're not the problem. You just didn't have the right information.

In this episode we put real numbers on fat loss for the first time, no vague advice, no false promises.

You'll learn exactly why 0.5-1lbs a week is the rate that actually gets you there, how calorie cycling works if you want flexibility at weekends, and the honest truth about alcohol and takeaways during a fat loss phase... including when they work and when they quietly undo everything.

This is the episode to send to anyone who's been stuck in the same cycle for years.

In this episode:

• Why you probably have more to lose than you think and why that's actually good news
• The 3,500 calorie rule and what it means in real weekly numbers
• When 1,200 calorie days make sense and how to use them without burning out
• The truth about alcohol and takeaways during a fat loss phase
• What realistic timelines actually look like and how to reframe them so you don't quit

Keywords: fat loss expectations, realistic weight loss, calorie deficit explained, how long does fat loss take, calorie cycling, alcohol and fat loss, sustainable fat loss, fat loss for busy people, Start Simple podcast, Andy Shevlin

If you've tried to lose fat, done everything "right," and still felt like your body was working against you this episode is for you. We'll break down what metabolic adaptation actually is, why it happens, and why it doesn't mean you're broken or the exception.

Covering the science behind why diets slow your metabolism, set point theory, why the scales lie, and what you can actually do about it... this is fat loss science made simple.

If you're done with the cycle of trying and failing, this is the episode that changes how you see your body.

Topics covered:Metabolic adaptation, NEAT, Minnesota Starvation Experiment, set point theory, why the scales lie, diet breaks, resistance training for fat loss.

This week I am absolutley privelaged to have been joined by the most well known runner on the internet this week... UnklePhillz

After posting a video last week where he promised to run 1m for every follower, he quickly gathered over 150,000 followers and has began his running journey in style.

In todays episode we went deeper, we talked about what led him to want to make change, the impact of his family, reliigion and friendships aswell as the impact he wants his journey to have on other people.

This man is so inspirational and so authentic and his journey and mindset is something I think everyone can learn from.

If you want him to run a meter for you, make sure to follow him @unklephillzfits.

Please share, review and like the podcast as we get more guests with more incredible stories to join us.

So far in this series, we’ve covered:

Why the all or nothing thinking keeps you stuck…
And why you’re not lazy, you’re just avoiding the hard stuff

Now it’s time to fix it.

Because “just be more disciplined” is useless advice.

In this episode, I break down 5 simple systems that will actually help you stay consistent, even when you don’t feel motivated.

If you struggle with consistency, this is the one you need.

Because discipline isn’t something you have…

It’s something you build and this is how you start.

In the last episode, we talked about all or nothing thinking and why it keeps you stuck.

But here’s the truth…

You’re not lazy.

You’re just avoiding the uncomfortable things that actually get results.

In this episode, I break down:

Why “laziness” isn’t the real issue

The specific things you’re avoiding (and probably don’t realise)

How this links directly to all-or-nothing behaviour

Why fat loss feels harder than it actually is

And what you need to start doing instead

If you’ve ever told yourself:

“I just can’t stay consistent”

“I need more motivation”

“I know what to do, I just don’t do it”

This episode will hit.

Because the problem isn’t that you don’t know what to do and you're just to lazy...

It’s that you’re avoiding doing it.

You don’t have a fat loss problem… you have an all or nothing problem.

In this episode, I break down why one “bad” meal turns into a full weekend off track, why you keep restarting every Monday, and why perfection is actually the thing holding you back.

Most people think they’re either “on it” or “off it” but the truth is, it’s usually just inconsistency disguised as a mindset issue.

If you’ve ever said:

• “I’ll start again Monday”
• “I’ve ruined the day anyway”
• “I just need to be more disciplined”

This episode will hit.

I’ll also explain why this isn’t actually about laziness… and what’s really going on underneath it.

Every year people decide they want to get in shape for summer, but most approach it in a way that makes fat loss harder than it needs to be.

In this episode I break down the 5 biggest mistakes I see people make when dieting for summer, and how to avoid them.

From starting too late to overtraining and comparison, this episode will help you approach fat loss in a way that actually works.

Need some help with your own fat loss? Make sure you're subscribing and drop me a message on instagram @andyshevcoaching

Todays episode is a q and a episode covering questions from my clients and insta

I cover

-Eating out during a diet

-Scale weight fluctuations and patterns

-Training with injuries

-Common traits in people who get results

-What i would do if I started from scratch

Please leave a rating, review and give us a tag on insta if you find it helpful @andyshevcoaching