In this episode of the Level Up Podcast, we sit down with Ben Cant, a biochemist, nutrition expert, and strength coach with over 20 years of experience. Ben specialises in gut health, chronic fatigue, hormones, and fertility, and today, he shares his knowledge on how stress and nutrition deficiencies affect overall health. We explore the impact of elevated cortisol levels on gut health and hormones, the role of common nutritional deficiencies like magnesium and zinc, and what practical steps you...
Dec 01, 2025•1 hr 50 min
In the fitness industry, it is common to be exposed to goals and marketing around weight loss or muscle gain in isolation. This episode is a discussion around body recomposition, being, achieving both of those goals at once. We speak about the importance of using metrics that are exclusive of scale weight, as the scales can be influenced by a variety of factors. We also expand on ideas of where people go wrong in their health and fitness journey, including goal nutrition, training, recovery and ...
Nov 24, 2025•1 hr 6 min
In this conversation, we discuss the challenges and strategies involved in navigating the first building phase of muscle growth. We explore the psychological side of body image, the importance of mindset, and how nutrition supports long-term progress. We highlight the need for self-acceptance, the importance of managing expectations during physical changes, and the value of community support throughout the journey of personal growth and strength training. Find us on Instagram here: Level Up: htt...
Nov 17, 2025•53 min
In this conversation, we cover the six key behaviours of people who stay fit and healthy, focusing on identity-based goals, nutrition mastery and consistent training. We highlight the importance of ownership, navigating motivation dips, and appreciating the repetitive parts of training and nutrition while managing external stressors. Our message centers on balance, self-care, accountability, and long-term sustainability. We also discuss how optimism and pessimism affect problem-solving, the resi...
Nov 10, 2025•1 hr 5 min
In today’s insightful episode, we dive into the importance of pelvic floor health with Dr. Marina Magri. Together, we explore common misconceptions and challenges many women face, particularly during and after pregnancy. We talk about the crucial role of awareness and education in preventing and managing pelvic floor dysfunction, including issues like incontinence and pelvic organ prolapse. Dr. Marina shares her journey into specialising in pelvic health and why she’s passionate about helping wo...
Nov 03, 2025•1 hr 16 min
In the fitness industry, it is common to be exposed to goals and marketing around weight loss or muscle gain in isolation. This episode is a discussion around body recomposition, being, achieving both of those goals at once. We speak about the importance of using metrics that are exclusive of scale weight, as the scales can be influenced by a variety of factors. We also expand on ideas of where people go wrong in their health and fitness journey, including goal nutrition, training, recovery and ...
Oct 27, 2025•1 hr 10 min
In today's episode, we discuss the complexities of decision-making, emphasising the importance of understanding resistance, the weight of indecision, and the role of risk in personal growth. We share practical frameworks like the 10-10-10 rule to help you guys navigate your choices and empower yourselves to make confident decisions. We highlights the balance between logic and emotion, the significance of risk tolerance, and the necessity of practicing decision-making in everyday life. We hope yo...
Oct 20, 2025•50 min
In this episode, we discuss five nutrition trends that are wasting people's time, including the keto and carnivore diets, rigid meal plans, elimination diets, cheat meals, and the supplement industry. We emphasise the importance of understanding nutrition and making informed choices rather than following fads or extreme diets. The conversation highlights the need for a balanced approach to eating that promotes long-term health and well-being. If you enjoyed this episode, please leave a comment o...
Oct 13, 2025•35 min
In this conversation, we explore the significant impact of beliefs on personal growth and goal achievement. We discuss common beliefs that hold individuals back, such as the excuses of being too busy or too tired, and the arrival fallacy of waiting for the right time to take action. The discussion emphasises the importance of challenging these beliefs, understanding their origins, and reframing them to foster a more productive mindset. We share personal anecdotes and practical strategies for ove...
Oct 06, 2025•55 min
Join us for an enlightening conversation with Dr. Lauren Colenso-Semple, a renowned muscle physiology researcher and science communicator. In this episode, we delve into the complexities of women's health and fitness, debunking myths around cycle syncing, hormone-based training, and the impact of cortisol. Dr. Lauren shares her expertise on how to navigate the overwhelming information landscape, emphasizing the importance of evidence-based practices and the basics of strength training for long-t...
Sep 29, 2025•1 hr 19 min
In this episode, we dive deep into the often misunderstood concept of consistency. We explore why consistency is more than just a buzzword and how it serves as the foundation for achieving long-term success in various aspects of life, from fitness to career development. Through candid conversations, we reveal the challenges of maintaining consistency in a fast-paced world filled with distractions and the importance of embracing the mundane to build lasting habits. Tune in to discover how small, ...
Sep 22, 2025•22 min
In today’s episode, we dive into the complexities of coaching beyond tough love. We explore how effective communication, clear expectations, and creating a safe space help clients stay accountable and open about their struggles. We also highlight the unique challenges of online coaching, the importance of client goals, and the power of asking better questions. Ultimately, we share why balancing technical knowledge with empathy and soft skills leads to stronger connections, lasting change, and mo...
Sep 15, 2025•1 hr 6 min
In today's episode, we dive into the challenges of snacking, emotional eating, and self-control in today's world. We discuss the societal pressures and personal habits that contribute to overeating and offer practical strategies to regain control over nutrition. The conversation highlights the importance of balancing discipline with flexibility and the role of communication in maintaining healthy relationships while pursuing personal health goals. Please follow us on Instagram Level Up: https://...
Sep 08, 2025•44 min
In this Q&A episode, we discuss the challenges of moving to a new location and share our own experiences of adapting to change as coaches. We dive into the realities of coaching with integrity, building community, and overcoming imposter syndrome as a new coach. The conversation also highlights the importance of mentorship, the value of hard work in building strong relationships, and our perspective on the future of personal training in an increasingly competitive industry. Thanks for your q...
Sep 01, 2025•30 min
In today's episode, we discuss the importance of setting boundaries in both personal and professional life. We explore the challenges of saying no, the risks of people-pleasing, and why clear communication is essential. Our conversation highlights how maturity and personal development play a role in learning to set boundaries, while also unpacking the impact of social media and toxic relationships on mental health. We share practical strategies for maintaining boundaries, managing time effective...
Aug 25, 2025•1 hr 11 min
In today's Q&A episode, we answer listener questions on performance-enhancing drugs in the fitness industry, unpacking the stigma surrounding steroid use and the misconceptions that often come with it. We share our perspective on how these issues impact both clients and coaches, and discuss the realities of navigating this space as professionals. We also explore the connection between strength training and sex drive, breaking down how training can influence hormones, energy, and overall well...
Aug 18, 2025•35 min
In this today's episode, we share critical insights into women's health and fitness, addressing common myths and marketing tactics that often mislead women. We emphasise the importance of understanding caloric deficits, explain why clean and intuitive eating are not effective fat loss strategies, and highlight the need for patience when working towards fitness goals. We also discuss the realities of menopause, the role of sleep and stress management, and the misconceptions surrounding exercise d...
Aug 11, 2025•52 min
In this episode, we delve into the powerful impact of celebrity culture on weight loss trends, focusing on the rise of medications like Ozempic. Join us as we explore how Hollywood's influence shapes societal perceptions of body image and weight loss, often leading to the mainstream adoption of quick-fix solutions. Through a thoughtful discussion, we aim to provide insights into making informed decisions about health and wellness in a world driven by celebrity endorsements and media narratives. ...
Aug 04, 2025•48 min
In this episode, we explore the transformative role of AI in the fitness industry. Join us as we uncover how AI is automating repetitive tasks, enhancing personalisation, and reshaping the way fitness professionals engage with clients. While AI offers numerous opportunities, we also discuss the potential downsides, such as the risk of losing personal connection and over-reliance on technology. Discover why embracing this technology is crucial for staying ahead in the ever-evolving world of healt...
Jul 28, 2025•43 min
In this episode, we break down the most common pitfalls that can sabotage progress in the gym. We explore why constantly chasing fat loss, undervaluing strength training, hopping between programs, ignoring pain, and overtraining can all hinder long-term results. The conversation emphasises the importance of periodisation, structured programming, listening to your body, and prioritising recovery. Whether you're just starting out or refining your approach, this episode offers practical insights to...
Jul 21, 2025•59 min
In this episode, we explore how all or nothing thinking can hold people back from making real progress, especially in fitness and self-development. We unpack the fear of failure that often comes with this mindset and how it can lead to a cycle of inconsistency. Instead of aiming for perfection, we talk about the importance of small, actionable steps and the power of simply showing up. We dive into why focusing on the process matters more than obsessing over outcomes, and how learning from failur...
Jul 14, 2025•19 min
In this episode, we explore what truly sets high performers apart. It's not just their ambition or discipline, but their ability to consistently prioritise their health, even when their schedules are packed. Successful people understand that there’s no value in building a thriving business if it comes at the cost of their well-being. From lifting weights to walking in nature, meditating, or simply creating space for mental clarity, these habits are non-negotiable. We break down why movement and ...
Jul 07, 2025•8 min
In this rewind episode, we’re diving into something that often gets overlooked but plays a huge role in your progress: rest. Whether you’re an athlete, someone deep into their training routine, or just trying to stay consistent, rest isn’t something you earn after working hard. It’s a crucial part of the process. When we ignore the signals our body gives us and keep pushing just to stay on track, it often leads to burnout, fatigue, or the feeling of going backwards. This chat is your reminder th...
Jun 30, 2025•11 min
In today's episode, we explore the hidden costs of personal growth and change. We discuss the unrealistic expectations shaped by social media, the value of embracing discomfort and the importance of honesty and self-awareness in the process. We reflect on how accountability drives progress, why challenging our beliefs matters, and the role of gratitude and perspective in navigating setbacks. Ultimately, we highlight that meaningful change often requires both discomfort and ownership. Please foll...
Jun 23, 2025•1 hr 1 min
In this conversation, we delve into the common misconceptions surrounding the fitness industry, unpacking the top three lies that are often spread. We explore the realities of personal training, the challenges that come with online coaching, and the myth that fitness gets easier over time. We highlight the importance of hard work, discipline and setting realistic expectations, while also shedding light on the often unseen struggles behind the polished success many portray online. We also explore...
Jun 16, 2025•54 min
In this conversation, we discuss the importance of cardiovascular training and practical recommendations for incorporating cardio into fitness routines. We emphasise the need for understanding personal goals, prioritising safety and taking a strategic approach to cardio to enhance overall health and fitness. Follow us on Instagram Level Up: https://www.instagram.com/levelup_podcast_/ Sharelle: https://www.instagram.com/sharellegrant/ Dani: https://www.instagram.com/daniantonellos/...
Jun 09, 2025•19 min
In today's episode, we delve into the complexities of call out culture, particularly within the fitness industry. We explore how social media has amplified this trend, leading to a rise in public criticism and accountability. The discussion highlights the nuances of misinformation, the cultural attitudes towards confidence and success, and the psychological tactics used in content creation. We emphasize the importance of self-awareness and the need to challenge societal norms like the tall poppy...
Jun 02, 2025•48 min
In today’s episode, we explore what it takes to inspire change in others, especially in health and fitness. We highlight that change must come from within, and discuss the power of influence over control, the importance of empathy, and leading by example. We also dive into relationships, touching on intent, expectations, and how insecurities can shape our judgments. It's all about creating a supportive space and using compassionate communication to foster real growth. Follow us on Instagram Leve...
May 26, 2025•58 min
In this conversation, we explore the concept of overtraining, its signs, and the importance of balancing training with recovery. We discuss the common pitfalls of both overtraining and undertraining, emphasising the need for a personalized approach to fitness. The conversation highlights the significance of recognising red flags, the role of intentional training, and the necessity of incorporating rest and deloads into a training regimen. Ultimately, we encourage listeners to seek support and be...
May 19, 2025•25 min
In this episode, we dive into the hard truths behind why so many people struggle to make real progress in their personal and professional lives. We talk about the power of consistency, making conscious choices and fully owning your journey. We explore the difference between relying on motivation versus building lasting habits, why doing hard things is non-negotiable, and how shifting your mindset can turn challenges into opportunities. At the heart of it, we believe pressure is a privilege, and ...
May 12, 2025•20 min
