Getting back into a routine isn’t always about finding more motivation. Often, the structure around your habits has changed.

In this episode, I look at how cues influence behaviour, why routines can disappear when circumstances change, and how to make useful habits easier to restart and repeat.

I also cover how long habits can take to form, why missing one day doesn’t undo your progress, and how to rebuild a routine that fits you.

A practical episode on habits, consistency and getting back into a routine without trying to overhaul everything at once.

In this episode, I look at why exercise and weight loss aren’t the same thing, and why getting fitter can still improve your health even if the scales don’t move much.

I also cover the best type of exercise to choose, why strength training matters during weight loss, and what to expect from the scales if you’re new to exercise.

In this episode, I draw on years of experience working in specialist weight management services to explore what tends to separate the people who achieve life-changing, lasting results from those who keep getting stuck.

A practical episode for anyone who feels confused, frustrated or fed up with starting again.

In this episode I cover how hot weather can affect your weight loss and why the scales might suddenly go up or down without it being a change in body fat. Fluid retention, dehydration, appetite, alcohol, activity, sleep and what to do to help manage your weight during a heatwave.

In this episode I cover what's actually on a food label, how to use it properly and why the front of the packet is a marketing tool more than anything else. Traffic light system, serving sizes, nutritional information, and the health claims the sound credible but often aren't.

The scale moves around for all sorts of reasons that have nothing to do with fat loss. Water retention, salt, glycogen, fibre, hormones and even what's sitting in your gut that day. In this episode I explain why the number jumps around so much and how often you should actually be weighing yourself.

Evening snacking is one of the most common struggles I see in my weight management clinics. In this episode I cover why meal structure, protein and fibre are the real drivers of evening hunger, and share a simple tool you can use today to get it under control.