What does your rotten health attitude struggle with most?

What if the “ideal body” started as a philosophy lesson?

We kick off with the Greek blueprint for symmetry and virtue, then fast-forward through Sandow’s stage poses, Steve Reeves’ natural benchmark, and the cinematic spark of Pumping Iron. From there, the story bends: testosterone enters gyms, the Golden Era balances mass with clean lines, and the nineties push size to the edge with Dorian Yates and Ronnie Coleman redefining conditioning. You’ll hear how training volume dropped, intensity spiked, and once-human shapes gave way to cartoonish mass.

We unpack the culture around physiques, too, and how Hollywood transformations set impossible clocks with dehydration, diuretics, and carb tricks for a single day of filming. We talk Liver King and “fake natties,” how influencer economies thrive on denial, and why the industry keeps rewarding behaviours that would look like disordered eating anywhere else. The core tension surfaces clearly: when does discipline become obsession, and why does looking better so often mean feeling worse?

If you train, coach, or care about your health, you’ll come away with a grounded sense of what’s real: the likely lifetime muscle gain for natural lifters, the health costs of PEDs and SARMs, and a practical lens to judge claims online. We don’t preach; we put the history, the hype, and the hard truths side by side so you can decide what you’re chasing and why it matters. Enjoy the ride through physiques, film, and physiology—and if this episode got you thinking, follow the show, share it with a friend who lifts, and leave a quick review to help more people find us.

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits?

Only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

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What does your rotten health attitude struggle with most?

Start with the noise and jokes, stay for the clarity. We’re taking a scalpel to the health and fitness myths people keep running into —from GLP-1 panic to the 6 pm food curfew —and giving you the simple playbook that actually holds up. First up: GLP-1s like Wegovy and Ozempic don’t “melt muscle.” Rapid weight loss on a low-protein diet does. If your appetite goes down and you eat less of the same low-protein meals, you risk losing lean mass.

The fix is straightforward: keep protein high, strength train 2 to 3 times per week, and add fibre so you can stick to the plan.

Next, we crack the late-night eating myth. Calories at 9 pm are still calories. The real problem is behaviour: TV, wine, snacks, and decision fatigue. Some people even adhere better to more evening carbs when total calories are matched. Use a time window if it helps curb the 9 pm spiral, but don’t let a clock bully you. Then we take on sugar “addiction.” Your brain lights up with sugar, but it also lights up with hugs. That’s not the clinical definition of addiction. Ultra-palatable foods are engineered to be easy to overeat. The practical move is less demonising and more structured: protein-forward meals, fibre for fullness, treats without moral drama, and fewer opportunities to mindlessly graze.

We also address fears of insulin and fructose.

No, you can’t store fat in a chronic calorie deficit because insulin “traps” it there. Fructose in fruit is not a poison; context and total energy matter.

Spot reduction? Still a myth. Crunches build ab endurance, not selective fat loss. You’ll get a slimmer waist with a steady calorie deficit, lifting to keep muscle, and movement you can repeat all week. Breakfast myths fade too: your metabolism never shuts off, and meal frequency doesn’t stoke anything special.

Finally, we wind down with a tight review of Trick' R Treat, a cult Halloween favourite whose rules are actually memorable: wear a costume, respect the jack-o’-lantern, and check your sweets. If only diet advice were that tidy. Until then, here’s what is: energy balance, protein, fibre, strength training, steps, and sleep.

Enjoyed this? Follow, rate, and share with a friend who loves a good myth takedown.

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits?

Only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

Youtube
Instagram
Facebook
Twitter

What does your rotten health attitude struggle with most?

Want fat loss that survives real life, not just a good week? We cut through the noise by separating unchanging principles from interchangeable methods, then show how to choose the method that fits your actual routine. We map the four types of dieters so you can spot where you sit—especially the “unknowingly non‑adherent” trap where snacks, oils and sips quietly erase your deficit.

From sleep and stress to protein, fibre and social pressure, we share the small levers that move adherence without turning your life into a spreadsheet.

We dig into hedonic and emotional eating and why unconditional permission to eat often reduces binges more than rigid rules ever will. You’ll hear how controlled food variety supports consistency, why low‑hanging‑fruit habits deliver significant returns, and what the Kevin Hall study reveals about ultra‑processed foods and spontaneous over‑eating. We also unpack the distinction between fast and slow weight loss, when each approach makes sense, and the often-overlooked phase that most plans skip: maintenance. Think of maintenance as a skill—practice it to protect both results and headspace.

Metabolic adaptation gets a reality check: you’re not broken, just more efficient. Maintain muscle with protein and resistance training, stay active, and adjust your approach as needed. Finally, we challenge “clean eating” language and outline a flexible approach that uses structure without moralising food. If you’re tired of plans that look great on paper but collapse on Friday night, this conversation offers clear, evidence‑led steps you can repeat on busy weeks, not just perfect ones.

If this helped, follow the show, share it with a friend who needs a sane plan, and leave a quick review—tell us which habit you’ll try first.

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits?

Only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

Youtube
Instagram
Facebook
Twitter