In this episode of Big Fellas, Darren and Mark are joined by Becky Belzano, a nutritionist and coach with a background in food and HR, who brings a fresh and practical perspective to men’s health and nutrition.

Becky shares her journey into nutrition and how her experience working with people and food businesses shaped her understanding of how diet impacts not just physical health but also performance, mood, and energy. Together, they dive into the psychological side of eating — exploring why men turn to comfort foods under stress, how cravings often signal unmet needs, and why restrictive “all-or-nothing” diets rarely work.

The conversation focuses on building sustainable habits through small, consistent changes rather than drastic overhauls. Becky explains how to simplify meal planning, create supportive environments, and use community-based programmes like Man v Fat to stay accountable.

Packed with relatable insights, practical advice, and encouragement, this episode is a must-listen for any man looking to understand his relationship with food, improve his nutrition, and create long-term change that fits his lifestyle.

Key Takeaways:

• Nutrition should be tailored to individual goals and lifestyles — there’s no one-size-fits-all plan.
• Cravings often reflect emotional or physical needs, not just willpower lapses.
• Long-term success comes from systems and habits, not temporary diets.
• Small, consistent improvements can lead to lasting health changes.
• Healthy eating supports both mental well-being and physical performance.
• Community-based initiatives like Man v Fat provide essential support and accountability.

If you'd like to find out more about how Becky can help you with your nutrition, visit her website here: https://beckybalzanocoaching.co.uk/

🎯 Sponsored by Man v Fat

Join a community that helps you stay on track and is supported every step of the way. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this inspiring episode of Big Fellas, Mark sits down with Dave Cooper, who shares his powerful story of losing 6.5 stone through a combination of Mounjaro weight loss injections, lifestyle changes, and sheer determination.

Dave opens up about his lifelong battle with weight — from childhood struggles to the challenges of managing his health during his time as a police officer. He reflects on how stress, comfort eating, and busy routines contributed to his weight gain, and how a pivotal moment with his children made him realise it was time for change.

His story goes beyond medication; it’s about mindset, patience, and the community that kept him accountable. Dave talks about how the Man v Fat programme provided the structure and camaraderie he needed to stay consistent, celebrate small wins, and rebuild his confidence.

This episode is a raw, honest, and motivating look at how taking that first step — and staying the course — can completely transform your health and happiness.

Key Takeaways:

• Dave lost 6.5 stone using Mounjaro injections alongside lifestyle changes.
• His journey highlights the mental and emotional challenges of long-term weight management.
• Accountability and community support, such as Man v Fat, are crucial for lasting success.
• Small, sustainable changes build long-term results.
• True transformation comes from patience, mindset, and a supportive environment.
• Weight loss isn’t just physical — it’s about reclaiming energy, confidence, and quality of life.

🎯 Sponsored by Man v Fat

Join a community that keeps you accountable and supported on your journey. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this powerful and deeply personal episode of Big Fellas, Darren and Mark sit down with Rachael Shephard, an author and coach helping women overcome alcohol dependency through her transformative Sober Mama program.

Rachael opens up about her own journey, from losing her mother and navigating the emotional aftermath, to confronting her reliance on alcohol as a coping mechanism. Her story sheds light on the often-overlooked link between alcohol, anxiety, and depression, revealing how drinking can mask deeper emotional pain while making it worse over time.

The conversation goes beyond personal experience, exploring the science and psychology behind addiction, the power of community, and how profound improvements in mental and physical health can begin within days of quitting. Together, they challenge the social norms that normalise drinking and discuss how sobriety can be a path to empowerment, not deprivation.

This episode is a raw and inspiring look at transformation, healing, and what it truly means to take back control.

Key Takeaways:

• Alcohol acts as a depressant, often worsening anxiety and dependency cycles.
• Rachael’s 90-day Sober Mama program offers daily coaching and accountability.
• Withdrawal discomfort typically eases within days, leading to major mental health gains.
• Sobriety can quickly improve physical health, including liver regeneration.
• Emotional trauma often underpins alcohol dependency and must be addressed for recovery.
• Society’s normalisation of drinking — especially among women — needs to be challenged.

🎯 Sponsored by Man v Fat

Join a community that supports healthier habits, accountability, and real change. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

Rachael works with women, but there are several free resources available on her website: https://sobermama.co.uk/. You can also find her book here: https://sobermama.co.uk/book/