Fitter Food Radio

Hijacked by your negative inner voice? This week on Fitter Food Radio, we dive into the often-overlooked impact of the language we use to describe ourselves and the power of our inner voice. We explore how the stories we tell, the labels we adopt, and the throwaway comments we make can shape both our mental and physical well-being, often negatively. From calling ourselves "lazy" to navigating people-pleasing habits and hustle culture, we discuss how these unconscious narratives influence our choices, affect the nervous system, and undermine recovery. We also share practical tools to help you become more conscious of your words and daily decisions, things we do daily to help reduce the inner chatter. So you can sit with discomfort, switch off autopilot, and start rewriting the script, one conversation at a time. Hope you enjoy the discussion, as always if you have any feedback or would like to make a suggestion for the podcast please get in touch at info@fitterfood.com. Interested in working with us to support your health? Drop us a line anytime or visit www.fitterfood.com.

In this episode of Fitter Food Radio, Matt and Keris revisit a crucial theme for personal growth and wellbeing: the power of breaking your own negative patterns. They dive into why it's essential to hit pause on autopilot habits, reinforce healthy boundaries, and reconnect with the confidence behind your decisions. Whether you're stuck in a rut or just need a reminder of your own agency, this conversation is here to inspire you to take back the driver's seat. Interested in working with Matt and Keris to support your health goals? Get in touch at info@fitterfood.com. Would you like to hear more about forthcoming Retreats? Make sure you're on the email list here: www.fitterfood.com/signup

This week on Fitter Food Radio, Keris and Matt dive into the incredible role the mind plays in injury recovery, pain management, and body image. They explore how mindset can influence healing, the difference between responding vs. reacting, and practical strategies to cultivate a healthier relationship with your body. Tune in for valuable insights and actionable tips to support both your mental and physical well-being! Interested in working with Matt and Keris to support your health goals? Get in touch at info@fitterfood.com. SHOW NOTES: Read more about the Alan Gordon study on chronic pain here: https://pubmed.ncbi.nlm.nih.gov/34586357 Find out more about Fitter Food at www.fitterfood.com.

This week we discuss Matt's trip to South Africa and his experience on Safari - the lessons and reflections but more importantly the things that can be realistically integrated upon returning home.

In this episode, Keris sits down with Oliver and Rebecca, founders of Sol Energies, to explore the transformative power of spirituality, connection, and truth-seeking. 

Experts in somatic bodywork, energy healing, tissue & trauma release, sound healing, and embodiment coaching, they share how they guide people on a healing journey through mindful practices, helping them speak their truth, own their power, and find clarity within. If your mind feels constantly busy and you think you have no time for this work, Oliver and Rebecca offer simple, practical ways to start. Tune in for an inspiring conversation on self-discovery and personal growth. Discover more about Oliver and Rebecca at www.solenergies.co.uk and follow them on Instagram @sol_energies

In this episode, Keris sits down with Adriana Forrester, a Nutritionist, Reflexologist, and Reiki Master Practitioner, to discuss her deeply personal journey with emotional eating. Adriana opens up about the challenges she faced and how practicing mindfulness and self-compassion became the keys to her recovery. Discover the transformative power of tuning into your body, embracing kindness toward yourself, and finding balance through holistic practices. Adriana also shares practical tips and insights to support others on their wellness journeys. Find out more about Adriana: Website: www.pod-reflexology.co.uk Instagram: @podreflexologyandreiki Books Mentioned: Stop Thinking Start Living - Richard Carlson The Power of Now - Eckhart Tolle The Four Agreements - Don Miguel Ruiz

In this episode, Matt and Keris delve into what it truly means to be a "strong human" - embracing authenticity, building resilience, and finding the courage to take imperfect action on the path to positive change. Whether you're recovering from a winter illness, managing a chronic condition, aiming to lose weight, prioritising your health, or simply seeking your balance this January, this episode is packed with practical insights and motivation. It's a celebration of the power of showing up, even when life feels less than perfect. The Strong Humans Project kicks off on January 20th. Learn more and join us here: www.fitterfood.com/thestronghumansproject

Merry Christmas and a Happy New Year, Fitties. This week Keris and Matt discuss approaching your "New Year, New You" transformation in a different way to increase your chances of creating lasting change. Our new January plan, The Strong Humans Project starts on Monday 6th January. Find out more at www.fitterfood.com/store/thestronghumansproject

It's the big 200! This week Keris and Matt reflect on 200 episodes of Fitter Food Radio and the evolution in their approach to health and wellness. We hope you enjoy the conversation.

When life is busy we should all make time to press pause, reflect and ensure we're on the right path to true happiness. This week on Fitter Food Radio Matt and Keris discuss what happens when you push yourself out of your comfort zone and open yourself up to new experiences. Plus - the cowboy Gladiator, Matt the (almost) movie star and Keris sings Bono. Enjoy the conversation Fitties and please remember to rate, review and subscribe.

Ever asked yourself why you can't do this? If you're struggling to make progress when it comes to getting stronger, fitter and healthier then to make the ultimate breakthrough you need to start looking at the reason behind the why. This week Matt and Keris share how they've learned to become comfortable with their authentic self and why if you're finding it hard to reach your goals, you often need to look deeper within.

This week on Fitter Food Radio, Matt and Keris talk about building a strong mindset for whatever challenge you're approaching and the positive impact of having the right people in your corner. Plus, there's a long discussion on the exploitation of women during perimenopause and menopause (hello - menopause chocolate!) and why some of the best things you can do for your health don't have to cost a lot of money. To help, Keris shares her recommendations for some of the simple and effective things all women can do to support their health during menopause. To learn more about the Empowered Menopause Hub, visit the website at www.kerismarsden.com/empoweredmenopausehub. The launch offer has ended but Fitter Food radio listeners can save £50 with code FITTERFOODRADIO50.

Welcome back to Fitter Food Radio, this week Matt and Keris revisit psychedelic mushrooms. Matt shares his experience taking Psilocybin, plus why we all need to be better at prioritising our own health needs. Please note: Matt, Keris and Fitter Food do not recommend taking psychedelic mushrooms without first consulting a medical professional. Show Notes: Find out more about Conscious Pharmacist and Psychedelic Therapist Sara Eising: https://www.instagram.com/saraeising We hope you enjoy the conversation, remember to rate, review and subscribe.

This week on Fitter Food Radio Matt and Keris share their experience taking the psychedelic mushroom Psilocybin at a recent health retreat. Plus, why doing what makes you feel happy is so important for your overall health. Please note: Matt, Keris and Fitter Food do not recommend taking psychedelic mushrooms without first consulting a medical professional. Show Notes: Book - Merlin Sheldrake - Entangled Life: How Fungi Make Our Worlds, Change Our Minds and Shape Our Futures Book - Michael Pollan - How to Change Your Mind: The New Science of Psychedelics Movie - Dosed: The Trio of a Lifetime Find out more about Conscious Pharmacist and Psychedelic Therapist Sara Eising: https://www.instagram.com/saraeising

This week Matt and Keris discuss creating an awareness around your coping mechanisms, showing compassion to self and having a healthy "bounce back rate". Plus the three things that cause negative health habits and the power of visualisation. Show Notes: Film - This is 40 Book - Joe Dispense, Breaking the Habit of Being Yourself Meditation - Burgs (also check out Mt. Wolf feat Burgs) Toothpaste - Dimples

Do you ever wonder how to adapt your training and nutrition as you get older? This week on Fitter Food Radio Matt and Keris discuss some important considerations when it comes to your training and nutrition as you age. We'll be back with a more detailed episode on aging very soon. We hope you enjoy the conversation. Remember to rate, review and subscribe.

This week Matt and Keris discuss mental wellness and the steps you can take to start prioritising your mental health. Plus, why having a release is hugely beneficial and it's ok to feel the feels. Remember to rate, review and subscribe.

In this episode of Fitter Food Radio Keris & Matt discuss emotions, but more importantly what you do with them knowing that it's ok to feel and how trying to suppress your emotions can be quite destructive. Remember to rate, review and subscribe.

This week on Fitter Food Radio, Keris and Matt discuss the impact of stress on health. Plus, how your health journey can become a stressor with excessive dietary restrictions, wearable data and complex self care routines. Remember to rate, review and subscribe.

This week on Fitter Food Radio Matt and Keris welcome Dr Greg Potter who specialises in circadian biology, sleep, diet, and metabolism. We chat about the benefits of sleep when it comes to weight loss, tips for anyone struggling with sleep apnea, insomnia or a poor sleep routine and Greg's thoughts on blood sugar monitoring and wearable tech. Remember to rate, review and subscribe. Show Notes: Follow Dr Greg Potter on Instagram @gregpotterphd Concerned about sleep apnea? Complete the Stop Bang Screening.

In this episode we discuss numerous health and wellness topics with a focus on making time for ourselves and the knock on effects of our daily decisions. Show Notes: Book Recommendation - Big Magic (Elizabeth Gilbert)

Matt and Keris (and Hamish) are back and this week share an insight into our WHY behind moving to Portugal, the power of environment and breaking away from "the norm". We hope you enjoy the episode - let us know what you think on socials @fitterfood. To be the first to hear about Fitter Food retreats leave your email here: https://fitterfood.com/signup

As health and fitness professionals we are always learning and evolving our approach to help people in the best way we can. In episode 185, Matt discussed health, nutrition and training trends he had revisited his approach to and why. This week it's Keris' turn to share where her approach has evolved. We hope you enjoy the podcast, please remember to rate, review and subscribe! Would you like news and updates from Fitter Food? Sign up now: https://fitterfood.com/signup

As health and fitness professionals we are always learning and evolving our approach in order to help people in the best way we can. In this episode we discuss some health, nutrition and training things that Matt and I have changed our stance on and why. This week Matt shares his, next week it's Keris' turn. Would you like news and updates from Fitter Food? Sign up on our website here: https://fitterfood.com/signup

In this episode Keris and Matt look back and reflect on a year in health and use the reflection to discuss the best approach for 2024. Please remember to rate, review and subscribe.

Our favourite guest Dr Tommy Wood is back on the show and we discussed diet and cholesterol, the benefits of cardio and touched on the carnivore diet and whether there is a need for vegetables. Dr Tommy Wood will be a guest at our next Fitter Food Weekender. Find out more: www.fitterfood.com/events.

In this episode we get stuck into the subject of cholesterol, the role it plays and misconceptions around it. We hope you enjoy the conversation, please remember to rate, review and subscribe.

Matt and Keris talk cholesterol levels, when you need to be worried and if you should you be eating eggs and butter. There's debate on health tracking and calorie counting, plus they discuss Seasonal Affective Disorder (SAD) and the impact of the changing seasons on our health.

In this episode, we discuss the latest in Keris's health journey and her most recent Gastric Alimetry test to get some answers. We touch on testing in general and where your money is best spent and lastly the positive impact electrolytes have had on our training and health.

This week Matt and Keris discuss over reliance on "health gadgets" and what health marker tests to invest your hard earned cash in. Enjoy.

In this episode of Fitter Food Radio Matt and Keris discuss the importance of setting strong boundaries and having more discipline with our time in order to serve ourselves and others better.

In this episode of Fitter Food Radio Keris & Matt discuss their experience with the 7 day fast and the results may surprise you.

After an extended break, Matt and Keris have returned to the airwaves and it sure is good to be back! They share: - Why they took such a long break - Why we all crave human connection - Life lately, including why Keris spent 6 weeks offline in Portugal this summer - The future of Fitter Food We hope you enjoy the episode, please remember to rate, review and subscribe and get in touch with any feedback.

This week Keris and Matt speak to Dr. Tommy Wood about the health benefits of muscle mass. Discussion includes: • How much exercise is enough to build sufficient muscle for health • Nutritional supplements and dietary requirements to support muscle health • Adapting your approach to exercise to improve consistency of training and the retention of muscle mass • A simple health test you can do to assess your longevity

This week Keris and Matt revisit the topic of cancer and discuss: - Facts and figures around cancer - The processes that take place with cancer and how genetics play a role - Why check-ups and reporting symptoms is essential - Risk factors for cancer confirmed by scientific research - The deal with meat, dairy, and cancer - Nutrition and lifestyle modifications that lower your cancer risk

This week Dr. Tommy Wood returns to chat about men's health and testosterone. We discuss the best means of measuring testosterone,how nutrition, and lifestyle can influence testosterone levels plus the impact of ageing, mobile devices and the significance of morning glory.

In this episode Nutritional Therapist Kate Howgego returns to discuss her experience dealing with health anxiety. Episode includes : - Summary of health anxiety (concerns or fears around illness) and how symptoms occur as a result of anxiety - Why and how health anxiety impacts so many people, especially health professionals - The dangers of turning to Dr Google and why all humans do this - Guidance on understanding and addressing health anxiety including nutritional support, exercise and breathing exercises

Keris and Matt discuss perceptions around ageing and health. Including: - Typical physical changes that occur with age and may cause weight gain and increased disease risk - Effective nutrition and exercise strategies that help minimise the impact of ageing on health and longevity - Ignoring advice to write yourself off and decrease expectations in life in favour of simply accepting ageing - The role of mindset, environment and the company in keeping you young at heart

In this two-part series, Keris and Matt focus their discussion around men's health. Includes: - The importance of friendships and how many pals you need to for optimal health - An insight into common mental health issues experienced by men - The negative impact of financial pressures and struggling with a sense of purpose

In this episode, Keris and Matt discuss the factors that influence resilience and provide the physical and mental stamina to get through challenging times. Includes : - The role of people around you and collective goals - The mental benefit of testing your physical resilience - Training your mind to bounce back when self-doubt and the notion of defeat kick in - Applying resilience milestones to keep going beyond expectations - The importance of donuts in 24hr fitness challenges

This week Keris chats to food sustainability enthusiast Shona Cherry about daily habits, nutrition choices, and household changes everyone can make to help the planet. - Their discussion includes the three things in your life that make the biggest contribution to your carbon footprint. - Why we all need to reduce food waste and tips to achieve this The importance of seasonal food over local and arguably organic produce. - Bigger long-term changes to consider including your bank account, pension, and daily transport.

This week Keris speaks to Sleep Coach Dot Zacharias discussing an alternative approach to better sleep that focuses more on daytime activities and improving your emotional health and work/life balance. She discusses the importance of deep sleep versus REM sleep and how to identify your personal barriers to better slumber. Chat includes - The lowdown on sleep tracking devices. - The importance of deep sleep versus REM sleep. - How to identify your barriers to getting better slumber. - Re-evaluating your relationship with sleep and adapting your day to ensure you're set up for some quality shut-eye. - How to work around unavoidable sleep hijackers including kids, work pressures, and evening exercise. - The role of Yoga Nidra support to address insomnia and sleep disruption

Keris kicks off the first GEEK out podcast discussing the Gut Microbiome including its role in health and disease, what factors influence your microbiome, and some of the latest research.

Keris and Matt discuss why it's essential to listen to the feedback from your body and use the info to reflect on your mindset and lifestyle.

In this episode, we have a casual discussion about the importance of happiness and why you can't just focus on the happiness of others at the expense of your own. Enjoy Fitties.

In this episode we discuss our take on resilience, why social media is not a true reflection of someone's success or happiness and also the importance of reaching out for help.

In this episode we take a look back at the lessons learnt from 2020 and how we can carry them through to make positive changes in 2021.

This week on the podcast Keris and Matt are back for part 2 of their discussion about valuable lessons they've acquired across their professional journey in health and fitness.

Keris and Matt discuss some important lessons and takeaways from their professional development and experience working in the health and fitness industry

Keris and Matt discuss probiotic supplements in-depth, including the research, how they work, the benefits and how to establish if you need to supplement.

In this episode, we pretty much just have a chat! We have both been craving more conversational podcasts lately, so we figured we would have a good old chat on ours. Is this because lockdown 1 & 2 has meant less conversation? Who knows, but we hope you enjoy it.