Lift For Life with Graham and Angus

Graham & Angus discuss smart strategies to stay on track with nutrition while traveling by car, train, or plane. They cover packing high-protein snacks, staying hydrated, and choosing whole foods when dining en route. The focus is on planning ahead while staying flexible, so you can support your goals without stress.

Graham and Angus update the latest research and views on weight loss drugs. This episode dives deep into the evolving science behind GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound). While these medications offer unprecedented results in fat loss and metabolic improvement, they also come with emerging concerns—especially around bone density, muscle loss, and long-term safety. They break down current trial data, potential risks for non-obese users, and crucial strategies to mitigate side effects through targeted nutrition, resistance training, and lifestyle changes.

Graham & Angus discuss why sit-ups alone won't burn belly fat, busting the myth of "spot reduction" with hard science. They break down studies from the University of Massachusetts, the University of Copenhagen, and ACE, all showing fat loss is systemic, not localized. They explain how real fat loss happens through a calorie deficit, cardio, full-body strength training, and lifestyle factors like sleep and stress management. They also dive into the world of performance-enhancing drugs—how they can accelerate fat loss and muscle retention, but with life-threatening health risks, so are clearly not a good idea! The bottom line: you can't shortcut discipline, smart training, and nutrition if you want to see those abs.

Graham and Angus discuss how to begin your strength journey from absolute zero—no gym, no gear, no problem. In this episode of Lift for Life, they break down the mindset shifts that matter most, share beginner-friendly bodyweight routines you can do anywhere, and explain how to build real strength with simple daily habits. Whether you're nervous to start or just need a push, this one's for you.

Graham & Angus discuss the science, benefits, and myths of intermittent fasting—from popular methods like 16:8 and OMAD to deep dives on autophagy, metabolic health, and hormone regulation. They explore how IF can support fat loss, muscle retention, and long-term wellness when done right—emphasising it's a powerful tool, not a magic fix.

Graham & Angus discuss how they have changed their mindset to a more positive one with the help of the gym. Angus, in particular, mentions how G-Dog used to lack ‘warmth' when meeting new people.

Graham & Angus discuss insecurities. Does the fitness industry play on people's insecurities? In particular, Graham discusses how his own challenges became a force for personal change. Before & After photos can be misleading and encourage short-termism. Angus and explains and justifies his own marketing processes, and describes how he changes his clients' mindset.

Graham and Angus interview Bonnie Chan, the 55 year old CEO of Hong Kong Exchange, where she shares how weight training supports her leadership and well-being. Recently ranked the 6th most powerful woman in Asia by Forbes, Bonnie leads HKEX — the world's fifth largest stock market, which also owns the London Metal Exchange. She explains how lifting helps her stay mentally sharp and physically strong for the demands of her global role, which involves frequent travel. The discipline of training, she says, builds resilience, supports her longevity, and enhances the clarity she brings to high-stakes decision-making. She's also embedded fitness into the culture of the organisation, believing that strong bodies support strong minds — and that shared movement creates a positive, fun working environment that energizes the whole team.

Graham and Angus explore whether there's an age limit to lifting weights and why strength training is crucial after 60. They debunk myths about aging and fitness, highlighting research-backed benefits like stronger bones, better metabolism, and reduced fall risk. Comparing weightlifting to running, they reveal why strength training is essential for longevity. Plus, they share practical tips on starting safely, from joint-friendly exercises to recovery strategies. Is it ever too late to lift? Science says no—whether you're 30 or 60, resistance training can future-proof your health.

Angus and Graham dive into the importance of weight training for runners, exploring how it enhances performance, prevents injuries, and balances the unique demands of the sport. They share insights from elite marathoners who incorporate strength training into their routines, explaining how targeted lifting can help runners achieve specific goals. Since running places significant strain on each leg individually, they discuss how strength training corrects muscular imbalances.Drawing from their own experiences, they reveal the challenges they've faced as runners and how weight training has helped them overcome obstacles.

Graham and Angus discuss the benefits of yoga in a progressive overload weight training regime. They discuss how yoga developed in India, the impact of the arrival of the British in the 18th century, and the best ways to integrate it into your lifting journey. They begin the podcast by reflecting on the controversy and feedback surrounding the recent keto diet episode.

Graham and Angus discuss the irony that people spend inordinate amounts of time tracking their progress at work and yet never do so in their training. Whether it's for mental health or physical development, progress tracking is essential, as elite athletes know well. Graham describes the changes he encountered after commencing tracking - and details how he does it.

What is the keto diet? Why do some people think it helps them lose weight? What are the problems with it? Graham & Angus discuss the science behind what the keto diet does to your metabolism. It focusses on fat consumption at the expense of carbohydrates and proteins. Bad breath and flatulence are common side-effects, and when they finish the diet, people often put on more weight than the weight they lose on the diet.

Angus & Graham discuss why some people don't enjoy exercising and so give up on the New Year resolutions so quickly. They discuss how you can shift your mentality about fitness.A key obstacle to your health is sometimes your partner. Seeking out activities that you can do together can be a solution. Also, you don't need to exhaust yourself with an intense HIIT class in the gym. Just get in there and start to move your body. It's all about just starting and gradually beginning to enjoy the experience.

In this episode, Graham and Angus chat about Grahams latest annual medical analysis before focussing on continuous glucose monitors (CGM). What are the different types, what are the problems with them and where they can be helpful? Also what exactly is diabetes?

In this special episode, Graham and Angus dive into their very first HYROX experience, breaking down the highs, the lows, and everything in between. They describe exactly what happens in the arena, how they prepared on the day, what they ate, and how they celebrated afterwards. There are plenty of post-race reflections. It's ideal if you don't know what a HYROX race is or if you are debating whether to join one.

Angus and Graham describe how they each came to love their respective fitness journeys. Many people exercise, run or go to the gym as a chore because they feel they need to. In reality, fitness should be a highlight of your day, a way to connect mind and body, and to feel truly alive. Both Graham and Angus have changed their mindsets over the years. This episode describes how they did that.

Graham and Angus discuss gym anxiety. Many people don't know what to do in the gym, and feel self-conscious around the weights section, so default to the cardio machines. This is a big waste of a valuable resource. They detail strategies for resolving this. Both Angus and Graham have felt this in the past, and they even quote Dwayne ‘The Rock' Johnson's thoughts on it.

Angus and Graham discuss why weight training makes Graham feel so awesome. Angus was skeptical about this episode as he thought it was obvious but Graham persuaded him to do it. Graham digs into the science of dopamine, endorphins, and the mental effects of resistance training.

To start 2025, Angus and Graham describe their respective Christmas breaks and then give listeners advice to start the new year strong. Many people set themselves unattainable short term goals and resolutions. This is a bad idea. Graham suggests what you can do over the first weekend of the year to get yourself on the right track.

Graham & Angus interview Johnny Lye, the 20-year-old founder of the performance-enhancing supplement company, Ovrload. This is an extraordinary story of an 18-year-old sports enthusiast who decided not to go to university. Instead, he founded a consumer company. With self-belief, passion, and resilience he now sells hundreds of thousands of bags of Creatine/electrolyte gummies each month, under the ‘Crealyte' brand. The team's TikTok and Instagram marketing has become a viral sensation. 26 year old Angus & 56 year old Graham were blown away by this motivational character. Also available on our YouTube channel.

Angus & Graham get into the Christmas spirit and have some fun. They discuss Angus' Christmas tree shopping and their annual LFL Christmas party. They also discuss how fantastic Christmas lunch is, Christmas movies, and a niche version of the Christmas story that Graham came across during his research. It seems that the Bible may have missed some critical aspects of the nativity (Luke 1:26 - 2:40).

Graham and Angus reintroduced themselves to welcome all the new listeners who joined post the interview with Stefan Hoops, CEO of DWS last week. They review that episode and explain why they started the Lift For Life podcast. Topics include their friendship and how things have changed over the past 18 months, and more than 70 episodes.

Graham & Angus fly to Frankfurt to interview Stefan, the 44 year old Chief Executive of Germany's largest asset manager, with over US$1 trillion of assets under management. Stefan details his daily weight-training regime, his nutrition, and his passion for basketball. He emphasises the symbiosis of lifting and leadership, and how he thinks being physically strong makes him perform better in the office. Strict diary control, habit-stacking and time-management are central to his disciplined processes.

Angus & Graham discuss the very emotive and controversial topic of ‘juicing', ‘juice cleanses' and ‘juice retreats'. They struggle to find evidence as to the efficacy of these activities, but give extensive detail on their impact on the digestive system, and other bodily functions. Nonetheless, consuming nothing other than juices for extended periods can impact a persons weight. The ‘Juice Master', who has become quite wealthy, is highlighted.

Graham & Angus discuss barefoot running and the history of training shoes. Graham wonders if his new trainers have contributed to his recent calf injury, whilst Angus questions why he was diagnosed with ‘flat feet' when he was younger, which contributed to knee pains. They also discuss the history of Nike, Adidas and how training shoe designs have adapted. A key conclusion is that we are all being too protective of our feet.

Graham & Angus discuss the disadvantages and advantages of online fitness apps, from the Nike Training Club to Strava etc. The lack of progressive overload is key, whilst community building can be a motivator. Graham also lists some surprising, and amusing. challenges that app users have faced in recent years, including President Putin's security entourage.

Angus & Graham discuss whether continuing to exercise when ill is a good idea or not. They detail studies from international medical and academic institutions which suggest that not only can exercising accelerate recovery, but maintaining a resistance training regime can prevent illness from occurring in the first place.

In this week's episode Graham & Angus discuss the vital power of carbohydrates in a weight loss and training journey. Carbs work in tandem with the other macronutrients, increasing absorption of protein and boosting metabolism. Despite this, carbs are often demonised by some who are persuaded by corporate marketing, without reading the science.

Angus & Graham discuss how anabolic steroids and other performance-enhancing drugs (PEDs) have had a deeply damaging impact on the fitness industry generally and weight training specifically. They also update their HYROX training programme. Graham describes all the different types of PEDs and their side effects such as testicular shrinkage and reduced sex drive. They discuss what Arnold Schwarzenegger said about the topic (he obviously took them himself). The growth of the heart muscle and liver damage are also discussed. Finally, Graham lists the multiple deaths that have resulted from PED usage.

Graham & Angus discuss the power of non-exercise activity thermogenesis and multiple easy lifestyle hacks to aid fat loss. Obesity is not just about appearance; it's a serious medical condition that can lead to a host of devastating physical, emotional, and social consequences if not managed. Some basic health and nutrition education can help to prevent its onset.

Graham & Angus discuss how the gym is a force for positivity. Graham digs into scientific research on how positive and negative thinking affects your brain, your body and even your immune system. They also discuss how the community in the gym always seems to be upbeat.

Graham & Angus discuss training plateau. Graham feels that he was at a plateau for a decade, making no progress and being demotivated. It is in fact quite simple to escape such situations via adapting your programme, focusing on progressive overload, improving your nutrition, focusing on your weak points, and setting new goals. Arnold Schwarzenegger also discussed these issues and he used a training partner to help.

Angus & Graham discuss all aspects of calorie consumption vs calorie expenditure. Watching overweight people running to try and lose weight is so dispiriting. It won't work and may just end up injuring them and cause long term démotivation. A much more successful process would be a proper study of their current diet and making small tweaks that could have an outsized impact. They can then start to slowly exercise.

Graham & Angus discuss the importance of rest. As regular listeners will know, this is a challenge for Graham as he loves going to the gym every day. In addition to discussing the strategies of elite athletes, and how useful zone 2 cardio, reduced loading and mobility can be, towards the end it descends into absurdity when Angus suggests playing Hide & Seek in the gym.

Graham & Angus discuss rucking & zone 2 cardio (incline treadmill walking). Graham describes the Roman and military history behind rucking, his mistakes with Instagram purchases of equipment, and Angus sets a yet another challenge. How to get started with incline treadmill walking is also described - as are it's benefits vs running.

Graham & Angus discuss the difference between mobility and flexibility. Mobility is especially important prior to a training session. Graham used to static stretch before running - which is counter-productive, but now mobilises before lifting. Graham also investigates the fascia, a vital organ in the body which many do not even know about, let alone, appreciate how to use its incredible structure.

Angus & Graham discuss sweet foods and sugar cravings. They cite studies that suggest sugar cravings can stem from emotional stresses (stomach, mouth, and heart hunger). Graham mentions the journey of the (formerly obese) actress, Rebel Wilson. Angus talks about how he was rationed sweets during childhood. Women can experience cravings as a result of their menstrual cycle. They highlight ways to better manage nutrition in order to suppress sugar cravings; and the successes of Japanese schools.

Angus & Graham discuss rest and recovery post training. This is essential to ensure gains and reduce injury risk. In addition to discussing their own experiences, and challenges, Graham researches elite athlete including premier league footballer recovery regimes. Elite athletes regularly train 2 or 3 times per day so understanding hydration, sleep, mobility, and nutrition is essential. Topics include napping protocol and some surprising findings on the limitations of water and the importance of carbohydrates.

Graham & Angus discuss training post holiday, and their summer holidays this year. Whilst they both tend to train at near to normal levels when away, as training has become an intrinsic part of their lives, it's clear that this is not common. Proximity to a gym may not be a priority for all when on holiday. So how do you ramp back up after returning home? How do you overcome guilt post an exercise lull? Graham gets very confused during his research for this episode.

Angus and Graham discuss nutrition hacks and the mistakes Graham used to make, such as salads, cappuccinos, olive oil, and carbs after 6 pm. Focus on food that is colourful and learn about macro- and micronutrients.

Angus and Graham discuss home workouts, and what to do if you are on holiday in an area without a gym this summer. Their suggestions become quite niche …

Graham & Angus discuss why some people choose cosmetic surgery & hair transplants as opposed to focusing on their fitness. They come to the perhaps surprising conclusion that cosmetic surgery and weight training can be complementary. Weight training acts to improve skin quality. Excess skin can be a problem after a major weight-loss programme. They discuss why this is and how it can be remedied. Finally, hair loss is focussed on, with studies that suggest that Graham does not need to be concerned.

Angus and Graham give an update on other HYROX training and then dig into the genetics of weight training. Are some people pre-disposed to gain muscle? Why do some people find it easier to have ripped abs and others have massive biceps or legs, apparently without much effort? By forcing Graham to do his research on the topic, Angus changes Graham's perceptions. They also discuss performance-enhancing drugs in this context. Everyone can push themselves to their own genetic limit and not be so fixated on others.

Angus & Graham discuss discipline. How do you stay on track when you lose control of your diary? Whilst Graham has always suggested that he is able to maintain consistency in his training regime, there are rare occasions when unexpected events and meetings occur. He describes how he adjusts for such situations. They also talk about how top global executives begin and maintain their training regimes, how habit stacking can help, and how time spent training can end up being additive to the rest of the day. Jamie Dimon, Jeff Bezos and Nacy Pelosi come up. The more senior you become, the more important your decisions are. Weight-training helps you make better decisions.

Graham & Angus discuss how highly successful people can begin their gym journey. Many senior executives are unhealthy and overweight. This makes them reluctant to start a fitness journey as they are used to being in an environment where they are 'the master of the universe'. But they need to change. Being physically strong is highly complimentary and indeed synergistic with a successful business career. Longevity trumps ego. They also discuss what to wear in the gym, including the best trainers for lifting heavy weights - and which clothes to avoid!

Graham & Angus discuss how you should avoid weighing yourself and instead focus on how you look in the mirror - and how that changes - during your fitness journey. They get excited about Graham's weight gains. Calorie deficit, lift weights, combine with some conditioning or zone 2 cardio, rinse and repeat. Graham looks into the history of weighing scales, which results in some amusing conclusions. Also readings from body fat machines are discussed, and Angus & Graham's birth county, Lancashire crops up.

Graham and Angus update listeners with their HYROX training and then dig deep into the subject of children/teenagers' weight training. Does it stunt growth? What is the background to the myths associated with the topic? They discuss medical and university studies on how weight training can impact the bodies of pre- and post-pubescent adolescents. The link between competitive sports and weight training is focussed on, but also correlations between bullying and fitness. Graham discusses his personal experiences with bullying at school.

Graham & Angus discuss muscle dysmorphia. Symptoms vary from the benign (which Angus suggests Graham has!) to the deeply serious. They discuss how parents of teenagers can watch for warning signs, how Angus experienced it in his own youth, and how to encourage a healthy relationship with weight-training and fitness. Focussing on building strength is very empowering, and it is also an essential component of maintaining mobility as we age, but, as ever the 80/20 rule should be adhered to.

Angus & Graham interview Caspar Rose, Chief Executive of Fresh Fitness Food and discuss how the company delivers chef-designed, fresh, pre-cooked meals to peoples houses and offices daily that match individualised calorie and macro-nutrient goals. True to the 80/20 rule that the pair espouse, FFF allows people to optimise their daily nutrition. Health, fitness and muscle growth targets can be achieved, leaving the other 20% more flexible. They talk about the complexities of the kitchen & logistics, the history of the company, its ESG goals, including helping the homeless. They touch on Caspar's personal journey and life as an entrepreneur in London over the past decade.

Graham describes how he founds Angus, what lessons he derives from that process and what red flags to look for when choosing a PT. PTs need to take control and educate the client. The client often does not know best. Angus describes how he became a PT and gained his own knowledge. Graham also asks Angus what he looks for in a client!