In this powerful episode of Big Fellas, Darren and Mark sit down with Chris, who shares his incredible story of losing ten and a half stone, a transformation built on consistency, mindset, and a complete shift in how he viewed food and health.

Chris opens up about the struggles that came before his success, from battling with food choices and emotional eating to learning the importance of accountability. He explains how surrounding himself with the right people, including trainers and supportive communities, helped him stay on track even when motivation was low.

The conversation digs into both the physical and mental sides of transformation, exploring how changing your relationship with food, building structure into daily life, and finding purpose through fitness can completely reshape your future.

Chris’s journey is a true reminder that it’s never too late to change, and that progress comes not from perfection, but from persistence.

Key Takeaways:

• Chris lost 10½ stone through consistency, structure, and self-discipline.
• Accountability, from trainers, friends, and the MvF community, was key to his success.
• Shifting mindset to see food as fuel, not comfort, is crucial for long-term change.
• Mental strength and emotional awareness are vital to overcoming setbacks.
• Weight loss is possible at any stage — all it takes is a single decision to start.
• Community support makes the journey easier and more enjoyable.

🎯 Sponsored by Man v Fat

Find your community and start your own transformation. Join Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this deeply personal and reflective solo episode of Big Fellas, host Mark Hall opens up about his lifelong journey with weight loss in a raw and emotional conversation, this time, with the help of ChatGPT.

Mark takes listeners back to his childhood, sharing his earliest memories of being teased about his weight and how those moments shaped his self-esteem, friendships, and confidence. He speaks candidly about the emotional connection he developed with food and how it became both a comfort and a challenge throughout his life.

As the episode unfolds, Mark discusses key turning points that pushed him toward change — from a difficult moment in his professional life to finding structure and success with the Cambridge Weight Plan. He reflects on the power of accountability, the unwavering support of his partner, and the lessons learned through years of weight fluctuations.

This isn’t just a story about losing weight; it’s a story about resilience, self-awareness, and the ongoing process of becoming healthier both physically and mentally. Mark’s openness serves as a powerful reminder that every journey has setbacks, but with the right mindset and support, progress is always possible.

Key Takeaways:

• Mark’s early experiences with teasing and body image shaped his relationship with food.
• Emotional eating played a major role throughout his life, especially during stressful times.
• A challenging moment in his career became the catalyst for positive change.
• Accountability — through his partner and the podcast — helps him stay consistent.
• Weight loss is never linear; every experience contributes to long-term growth.
• Health is an ongoing journey that requires self-awareness, support, and patience.

🎯 Sponsored by Man v Fat

Join a community built to help men lose weight, stay accountable, and find support. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this episode of Big Fellas, Darren and Mark explore one of the toughest stages in any weight loss journey, the final hurdle.

They discuss the psychological and physical challenges that come with trying to lose those last few stubborn pounds, using the story of a listener named "Dave", who has already lost an incredible six stone but now struggles to shed the final one to reach a healthy BMI.

The lads dive into why progress often slows down near the end, how the body adapts to lower weight, and what adjustments can help break through plateaus. They talk about the need to recalibrate your diet, increase activity levels, and pay attention to the mindset shifts required when the scale seems stuck.

It’s an honest look at the mental side of weight loss, how compliments and external validation can both motivate and distract, and why staying focused on your personal goals matters most. With practical advice and real talk, this episode will help anyone facing the “last stone struggle” find a smarter, more balanced way forward.

Key Takeaways:

• Losing the final bit of weight is often the hardest part of the journey.
• Hitting a plateau is normal and requires strategy adjustments to overcome.
• Caloric needs decrease as you lose weight; the diet must adapt accordingly.
• Increasing physical activity can help restart progress.
• External validation can be motivating but also mentally challenging.
• Seeking expert advice or support can make a big difference at this stage.

🎯 Sponsored by Man v Fat

Join a community that helps you stay motivated, supported, and accountable. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this uplifting episode of Big Fellas, Darren and Mark chat with Alex Whelan, who shares his incredible journey from 130 kilos to a healthier, happier life, losing 4.5 stone along the way. His story is proof that with the right mindset and tools, anyone can turn their fitness goals into reality.

Alex opens up about how the Couch to 5K programme became the turning point in his journey, transforming his initial dislike for running into a genuine passion. He explains how running, paired with better nutrition and accountability, helped him not only lose weight but also rediscover confidence and mental clarity.

The conversation highlights the balance between diet and exercise, the importance of celebrating small wins, and the value of community support through initiatives like Parkrun. Alex’s story serves as a reminder that progress doesn’t have to start with perfection; it starts with taking the first step.

Key Takeaways:

• Alex lost 4.5 stone after starting his journey at 130 kilos.
• The Couch to 5K programme transformed his approach to running and fitness.
• Sustainable weight loss comes from combining exercise with dietary accountability.
• Celebrating small wins helps maintain motivation and consistency.
• Community-based activities like Parkrun provide encouragement and support.
• Calorie tracking and mindful eating are key to long-term success.

Find out about Couch to 5K here:

There are many providers of Couch to 5K Alex used the Adidas app. However, you can find more information here: https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/ The NHS offers the app for free.

🎯 Sponsored by Man v Fat

Join a community that helps men stay accountable, motivated, and supported. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this relatable and motivational episode of Big Fellas, Darren and Mark tackle one of the toughest parts of any weight loss journey: the plateau.

Mark opens up about his own recent experience of feeling deflated after seeing no movement on the scale, even while sticking to his routine. It’s an honest conversation about the emotional side of weight loss, and how easy it is to lose motivation when the results seem to slow down.

Together, Darren and Mark explore why plateaus happen, how to recognise them as a normal part of the process, and what practical steps you can take to push through. They discuss the importance of zooming out, looking beyond the scales and focusing on other indicators of progress like energy levels, body measurements, and overall health.

With a focus on mindset and resilience, the episode reinforces the “1% better every day” approach, proving that consistency, reflection, and patience are what really lead to long-term success.

Key Takeaways:

• Weight loss plateaus are completely normal and part of the process.
• Focus on overall progress, not just the number on the scales.
• Review your eating habits and exercise plan for small, effective tweaks.
• Track alternative metrics like body measurements and energy levels.
• Stay patient and persistent — consistency wins over time.
• Lean on community and support to stay motivated during setbacks.

🎯 Sponsored by Man v Fat

Join a community that helps you stay accountable and motivated on your journey. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this episode of Big Fellas, Darren and Mark are joined by Becky Belzano, a nutritionist and coach with a background in food and HR, who brings a fresh and practical perspective to men’s health and nutrition.

Becky shares her journey into nutrition and how her experience working with people and food businesses shaped her understanding of how diet impacts not just physical health but also performance, mood, and energy. Together, they dive into the psychological side of eating — exploring why men turn to comfort foods under stress, how cravings often signal unmet needs, and why restrictive “all-or-nothing” diets rarely work.

The conversation focuses on building sustainable habits through small, consistent changes rather than drastic overhauls. Becky explains how to simplify meal planning, create supportive environments, and use community-based programmes like Man v Fat to stay accountable.

Packed with relatable insights, practical advice, and encouragement, this episode is a must-listen for any man looking to understand his relationship with food, improve his nutrition, and create long-term change that fits his lifestyle.

Key Takeaways:

• Nutrition should be tailored to individual goals and lifestyles — there’s no one-size-fits-all plan.
• Cravings often reflect emotional or physical needs, not just willpower lapses.
• Long-term success comes from systems and habits, not temporary diets.
• Small, consistent improvements can lead to lasting health changes.
• Healthy eating supports both mental well-being and physical performance.
• Community-based initiatives like Man v Fat provide essential support and accountability.

If you'd like to find out more about how Becky can help you with your nutrition, visit her website here: https://beckybalzanocoaching.co.uk/

🎯 Sponsored by Man v Fat

Join a community that helps you stay on track and is supported every step of the way. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this inspiring episode of Big Fellas, Mark sits down with Dave Cooper, who shares his powerful story of losing 6.5 stone through a combination of Mounjaro weight loss injections, lifestyle changes, and sheer determination.

Dave opens up about his lifelong battle with weight — from childhood struggles to the challenges of managing his health during his time as a police officer. He reflects on how stress, comfort eating, and busy routines contributed to his weight gain, and how a pivotal moment with his children made him realise it was time for change.

His story goes beyond medication; it’s about mindset, patience, and the community that kept him accountable. Dave talks about how the Man v Fat programme provided the structure and camaraderie he needed to stay consistent, celebrate small wins, and rebuild his confidence.

This episode is a raw, honest, and motivating look at how taking that first step — and staying the course — can completely transform your health and happiness.

Key Takeaways:

• Dave lost 6.5 stone using Mounjaro injections alongside lifestyle changes.
• His journey highlights the mental and emotional challenges of long-term weight management.
• Accountability and community support, such as Man v Fat, are crucial for lasting success.
• Small, sustainable changes build long-term results.
• True transformation comes from patience, mindset, and a supportive environment.
• Weight loss isn’t just physical — it’s about reclaiming energy, confidence, and quality of life.

🎯 Sponsored by Man v Fat

Join a community that keeps you accountable and supported on your journey. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this powerful and deeply personal episode of Big Fellas, Darren and Mark sit down with Rachael Shephard, an author and coach helping women overcome alcohol dependency through her transformative Sober Mama program.

Rachael opens up about her own journey, from losing her mother and navigating the emotional aftermath, to confronting her reliance on alcohol as a coping mechanism. Her story sheds light on the often-overlooked link between alcohol, anxiety, and depression, revealing how drinking can mask deeper emotional pain while making it worse over time.

The conversation goes beyond personal experience, exploring the science and psychology behind addiction, the power of community, and how profound improvements in mental and physical health can begin within days of quitting. Together, they challenge the social norms that normalise drinking and discuss how sobriety can be a path to empowerment, not deprivation.

This episode is a raw and inspiring look at transformation, healing, and what it truly means to take back control.

Key Takeaways:

• Alcohol acts as a depressant, often worsening anxiety and dependency cycles.
• Rachael’s 90-day Sober Mama program offers daily coaching and accountability.
• Withdrawal discomfort typically eases within days, leading to major mental health gains.
• Sobriety can quickly improve physical health, including liver regeneration.
• Emotional trauma often underpins alcohol dependency and must be addressed for recovery.
• Society’s normalisation of drinking — especially among women — needs to be challenged.

🎯 Sponsored by Man v Fat

Join a community that supports healthier habits, accountability, and real change. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

Rachael works with women, but there are several free resources available on her website: https://sobermama.co.uk/. You can also find her book here: https://sobermama.co.uk/book/