On this episode: Why a Periodised Approach to Nutrition is Important. Reasons Why You Should not Go Straight Into a Calorie Deficit. How to Restore Your Metabolism to a Healthy Point How Long Your Fat Loss Phase should Last Tips & Tricks to Do a Lean Bulk How to Maintain Transformation Results Long-Term Plus much more! Show Links: Follow Brandon Da Cruz on Instagram Follow Adrian McDonnell on Instagram Subscribe to The Chasing Clarity Podcast 1:1 Online Coaching Application Form Free Giveawa...
Aug 13, 2025•58 min
In this episode, I break down EXACTLY how I dropped 7.1kg and got to 10% body fat in just 103 days — without giving up carbs, doing endless cardio, or starving myself. ➡️ Listen to the full breakdown including: ✅ My starting weight and calories ✅ The exact training and nutrition split I used ✅ How I adjusted calories, macros, and portions ✅ The lifestyle habits that made all the difference ✅ How I plan to MAINTAIN this lean physique Show Links: Follow Adrian McDonnell on Instagram 1:1 Online Coa...
Aug 06, 2025•11 min
In this episode, I sit down with one of the OGs of evidence-based fitness: Dr. Eric Helms — pro natural bodybuilder, published researcher, author of the Muscle & Strength and Nutrition Training Pyramids, and co-founder of 3DMJ. Whether you're a coach, business professional, or just someone who wants to train smarter and eat with purpose, this episode covers everything from time-efficient training to volume thresholds, cardio’s impact on gains, and more. What You’ll Learn: Strength Training f...
Jul 30, 2025•58 min
Visceral fat is the most dangerous fat in your body. It wraps around your organs, increases your risk of heart disease, diabetes, and early death — and most men over 30 don’t even know they have it. The good news? It’s highly responsive to a structured strategy. In this episode, I’ll show you the exact 5-step system I’ve used to help hundreds of busy professionals lose visceral fat fast — without starving, overtraining, or sacrificing their career. 🔥 What You’ll Learn: ✅ Why visceral fat is dan...
Jul 25, 2025•14 min
If you want to be in the top 5%, you need to do what 95% of people aren't doing. Methods are many. Principles are few. 1. Data Collection 2. Track Your Calories 3. Eat Mostly Single-Ingredient, Whole Foods 4. Follow a Progressive Strength Training Plan 5. Prioritise Protein + Fibre 6. Walk More 7. Add Cardio for Health (Not Just Fat Loss) 8. Optimise Meal Timing 9. Dial In Your Sleep 10. Limit Alcohol 11. Have a Strong WHY & Be Consistent Show Links: Follow Adrian McDonnell on Instagram 1:1 ...
Jul 23, 2025•8 min
On this Episode: Frankie shares his biggest challenges prior to getting started How becoming a dad shifted his priorities and beliefs Why Frankie procrastinated about change for so long What the journey of getting photoshoot lean looked like The benefits of having a six pack Frankie didn’t realise Advice to new dads or busy men struggling to get in shape Connect with us: Follow Adrian on Instagram Follow Frankie on Instagram...
Jul 16, 2025•29 min
#180: On this episode: Is it ok to sleep less during the week and make up for it at the weekend? Do you have a sleep issue or a lifestyle issue? What to do if you have difficulty going to sleep or waking up in the night. Sleep tips for shift workers, peri-menopausal women and new parents. The importance of sleep for athletes and Tom’s experience working with Conor McGregor. General tips to improve your sleep. Plus much more! Show Links: Follow Tom Coleman on Instagram Follow Adrian McDonnell on ...
Jul 09, 2025•46 min
What if I told you that three decisions - starting with a €99 gym membership - completely transformed my life. In this episode, I break down the three pivotal choices that took me from "Small Adrian" to becoming a Full Time Online-Fitness Coach and building an international business, and why some decisions can never be undone. What You'll Learn: Why being called “Small Adrian” was the best thing that ever happened me How a single gym session sparked 5 years of unbroken consistency Why I train 80...
Jul 02, 2025•15 min
Want to burn more fat, build more muscle, and feel sharper every day? It might have nothing to do with your diet or training — and everything to do with your sleep. In this episode, I reveal: How poor sleep leads to fat gain (even if you're eating clean) Why your cravings and appetite spike after a bad night How muscle recovery and growth depend on deep sleep My evening and morning routine to sleep like an athlete The 10-3-2-1-0 Rule I teach every McLifestyle client Easy bedroom upgrades for bet...
Jun 25, 2025•17 min
🎥 8 Ways to Stay in Shape While Travelling Most people fall off track when they travel. They come back bloated, soft, and out of rhythm. But it doesn’t have to be that way. In this podcast, I’m sharing the 8 exact rules I’ve used to stay lean and consistent while travelling, the same rules I give to my high-performing clients who are constantly on the move - from CEOs to working professionals. If you want to stay in shape while flying, dining out, and living out of a suitcase — this is how you ...
Jun 18, 2025•11 min
Can you really lose fat and build muscle at the same time? In today’s episode, I’m giving you the exact blueprint we use with McLifestyle Fitness clients to achieve body recomposition — even if you’re in your 30s, 40s, or 50s. Whether you’re a beginner, returning to the gym after a break, or looking to break through a fat loss plateau… this episode will show you how to finally trim belly fat while building lean, athletic muscle. We’ll cover everything from calorie targets and macro breakdowns to...
Jun 11, 2025•15 min
In this powerhouse episode of The Lifestyle Lifters Show , we sit down with Charlie Johnson – a former estate agent turned elite fitness entrepreneur. From a struggling personal trainer to coaching over 9,000 clients and scaling one of the most impactful fitness business mentorships globally, Charlie’s story is a masterclass in transformation, discipline, and high-performance leadership. 🔹What You’ll Learn: From Rock Bottom to 7 Figures: Charlie shares the pivotal moments that drove his transfo...
Jun 04, 2025•40 min
In this episode of The Lifestyle Lifters Show , we dive deep into the world of Olympic Weightlifting with none other than Sonny Webster – Olympic lifter, coach, educator, and founder of The Lifting Zone . Sonny brings the heat with his personal journey, elite-level training insights, and the mindset it takes to rise, fall, and rise again in the world of competitive lifting. What You’ll Learn: Sonny's Origin Story : How he found his passion for Olympic lifting and what the Olympic lifts actually ...
May 28, 2025•41 min
In this episode, I break down the 30 high-performance habits that have helped me and my clients — optimise mindset, energy, training, nutrition, and execution . What You'll Learn: The 2-minute rule that builds unstoppable momentum The #1 high-performance question to ask when you're overwhelmed or distracted How to build a sleep routine that protects your brain and body Nutrition hacks like the 90/10 Rule and Metabolic Shutdown Rule Why walking after meals may be the easiest way to boost fat loss...
May 21, 2025•36 min
#172: On this episode: How the Opportunity of Going on Live TV Arose for Me What it was like going live on national TV in Ireland The impact and energy behind the client photoshoot and event Why HYROX is the next big personal challenge The rollout of the McLifestyle coaching curriculum on Skool Future events, plans, and how you can be part of them Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
May 14, 2025•20 min
#171: On this episode: Lengthened Partials for Hypertrophy Gains Progressive Overload: How to Get Stronger in the Gym The Optimal Amount of Volume to Build Muscle Deloads and How Often & When to Use Them Compound Lifts vs Stimulus to Fatigue Ratio The Impact Cardio has on your Gains Plus much more! Show Links: Follow Jake on Instagram Follow Josh on Instagram Follow Adrian McDonnell on Instagram 1:1 Online Coaching Application Form Free Giveaways: Free 7 Day Fat Loss Accelerator...
May 07, 2025•49 min•Ep. 171
In this episode, I break down the top 10 foods I use personally and with clients to stay lean, feel full, and support fat loss without extreme dieting. We dive into: The 3 nutritional principles that matter most for sustainable results Why protein, fiber, and fat quality change the game What I eat daily (with macros + calories) to lose belly fat Food swaps, volume eating hacks, and how to stay full in a deficit Why this approach works long-term, not just for a quick fix 💡 Whether you're just st...
Apr 30, 2025•13 min•Ep. 170
In this episode, I’m breaking down why 90% of people fail to get lean – and more importantly, how YOU can finally overcome these obstacles and get the body you’ve been working for. If you’ve tried cutting calories, endless cardio, and following those crazy detox diets but still can’t shed the belly fat, this episode is for you. I'll walk you through the top three mistakes that most people make when trying to lose fat and what you should be doing instead to finally get lean and stay there. 💥 The...
Apr 23, 2025•15 min•Ep. 169
In this bonus episode, I break down my first ever HYROX Doubles experience – from why I signed up, to how I trained, and what race day was really like. You’ll hear the truth about what surprised me, what I found easy/challenging, and what I’d do differently if I were to compete again – solo or with a teammate. 🔥 What You’ll Learn: What HYROX actually is – a hybrid race combining running, strength, and endurance stations How I trained for it – what I adapted in my routine and where it tested me ...
Apr 22, 2025•21 min
#168: On this episode: Tanner Shuck - How to Stop Training Like an Idiot & Why Society Wants You to be Fat! How Tanner transitioned from football to CrossFit to becoming a hybrid athlete Why he moved to Dubai and what makes the environment there so unique The biggest training mistakes men over 30 make Why most people overcomplicate fitness (and what to do instead) His top principles for building strength, athleticism, and longevity How the food industry is setting you up for failure Why whol...
Apr 22, 2025•44 min•Ep. 168
#167: On this episode: Ollie Rhoda - How to Build Muscle & Fix Skinny Fat Ollie's journey from struggling with his own physique to becoming a high-level coach Why most guys fail to gain muscle even when they train hard His go-to training framework and favorite exercises for aesthetics The truth about dirty bulking, cheat meals, and pre/post-workout nutrition How to fix the skinny fat look once and for all Step-by-step guidance on whether to cut or bulk first How Ollie balances fitness with l...
Apr 22, 2025•41 min•Ep. 167
#166: On this episode: Simon Johnson - Building Athletic Strength & The Mindset of the Top 1% Simon's journey from in-person coach to building a 200K+ fitness business online How to train for athletic strength vs traditional bodybuilding The key principles to get stronger and move better with limited time The most common mistakes people make with nutrition and what he's changed his mind about Hard truths about success and the sacrifices required to grow Rapid fire question on brand-building,...
Apr 22, 2025•46 min•Ep. 166
#165: On this episode: 8 Dieting Mistakes Keeping You Fat #1: Not Planning Your Day #2: Drinking Your Calories #3: Not Tracking Your Food #4: Overeating Hyper Palatable Foods #5: Not Tracking Calories #6: Neglecting Strength Training #7: Being a Weekend Warrior #8: Having an All or Nothing Mindset Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
Mar 26, 2025•13 min•Ep. 165
#164: On this episode: Why Eating too Little Screws Your Fat Loss Progress How you can Lose Weight but Increase Your Bodyfat Percentage The Impact Dieting has on your NEAT How Much of a Calorie Deficit is Necessary? What Percentage of Protein Should Come from Your Daily Calories? How to Use a Hi/Low Carb Cycling Approach How to Reverse Your Metabolism So You Can Keep the Weight Off Plus Much More! Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
Mar 21, 2025•21 min
#163: On this episode: 3 Signs You’re Losing Fat & Not Muscle Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
Mar 12, 2025•10 min•Ep. 163
#162: On this episode: 3 Critical Mistakes to Avoid The 3 Big Nutritional Rocks to Focus On How to Train to Burn Fat & Build Muscle Why Sleep & Stress Management are Important Managing your Mindset & Setting Expectations Realistic Fat Loss Targets to Aim For Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
Mar 05, 2025•34 min•Ep. 162
#161: On this episode: The 3 R’s of Recovery The Science & Nutrition of Recovery Active Recovery Passive Recovery Adjusting Training volume Lifestyle Optimisation Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
Feb 26, 2025•31 min•Ep. 161
#160: On this episode: Mistakes to Avoid When You Want to Lose Fat #1: Change the Foods You Eat #2: Keep A Food Diary #3: Exercise - Type & Duration #4: ImplementThese 5 Habits #5: Stay Consistent Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
Feb 19, 2025•23 min•Ep. 160
#159: On this episode: The 4 Kinds of Running You Need to Do How to Balance Strength & Cardio My Personal Nutritional Plan (Anytime vs Peri Workout Meals) Active & Passive Recovery Tools Mindset Mastery Mistakes I Made Planning Out Your Half Marathon Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
Feb 12, 2025•30 min•Ep. 159
#158: On this episode: The Fastest Way to Lose 25lbs of Belly Fat in 2025 (3 Simple Steps) ✅ Follow Adrian McDonnell on Instagram Checkout my YouTube Channel Online Coaching Application...
Feb 05, 2025•26 min•Ep. 158
