In this episode of the Big Fellas podcast, host Mark interviews Ricky Emery, who shares his inspiring weight loss journey of over eight stone. Ricky discusses his life before joining Man V Fat, the turning point that motivated him to change, and how football played a crucial role in his transformation. He also opens up about the health challenges he faced, including gout, and how his relationship with food has evolved. The conversation highlights the importance of community support and finding the right motivation to achieve lasting change. In this conversation, Ricky shares his transformative journey of losing eight stone, discussing the challenges and emotional impacts of weight loss. He emphasizes the importance of dietary changes, accountability, and the mental struggles that accompany such a significant transformation. Ricky also reflects on the social aspects of being overweight, including embarrassing moments and the challenges of shopping for clothes. He offers practical advice for those starting their weight loss journey, highlighting the necessity of tracking food intake and the importance of personal motivation.TakeawaysRicky lost over eight stone, transforming his life.
The death of his brother motivated Ricky to get healthier.
Joining Man V Fat was a pivotal moment for Ricky.
Football provided a competitive edge that spurred weight loss.
Ricky's health issues included gout, which he managed through lifestyle changes.
His relationship with food shifted from unhealthy habits to healthier choices.
Ricky found community support in Man V Fat essential for his journey.
He experienced ups and downs in his weight loss journey.
Ricky's past attempts at weight loss included Slimming World, but he found it challenging.
The importance of finding a program that resonates with men is crucial. Ricky openly shared his weight loss journey with friends.
Fasting and dietary changes were crucial to his success.
Emotional struggles persist even after significant weight loss.
Shopping for clothes remains a challenge for many who lose weight.
Embarrassing moments can serve as motivation for change.
Mental image of being overweight can linger post-transformation.
Accountability through community support is vital for maintaining weight loss.
Tracking food intake is essential for understanding caloric consumption.
Ricky emphasizes the importance of personal motivation in weight loss.
Transformation requires a desire to change from within.titlesTransforming My Life: The Weight Loss Journey
From Fat to Fit: Ricky's Inspiring Story
The Emotional Rollercoaster of Weight Loss
Dieting and Fasting: What Worked for Me
Facing the Challenges of Weight Loss

00:00 "I need to sort my life out."03:24 "I was touching twenty stone."06:33 "Football saved my life."27:48 "I had Slimmer of the Week once."30:01 "I started fasting."35:23 "Clothes shopping is a challenge."37:01 "I still think I'm fat."43:43 "You gotta learn to live with it."44:55 "It's a game changer."50:13 "You gotta wanna do it yourself."

00:00 Introduction to Ricky's Journey02:24 Life Before Weight Loss06:38 The Turning Point: Joining Man V Fat10:04 The Impact of Football on Weight Loss18:06 Health Challenges and Gout23:00 Changing Relationship with Food24:54 The Moment of Realization27:16 Reflections on Past Attempts to Lose Weight28:04 The Weight Loss Journey Begins30:01 Dietary Changes and Fasting Techniques32:25 The Emotional Impact of Weight Loss35:08 Challenges of Shopping and Self-Image39:31 Embarrassing Moments and Social Situations43:34 Mental Struggles and Body Image47:17 Maintaining Weight Loss and Accountability49:44 Advice for Those Starting Their Journey

In this episode of the Big Fellas Podcast, Mark reflects on a summer filled with disruption and a lack of routine, leading to personal challenges with weight management. He discusses the importance of September as a reset month, emphasizing the return to routine and the motivation to focus on health and wellness. Mark also shares his experiences with Man v Fat, a football league aimed at men's weight loss, highlighting the community and opportunities it provides. He expresses excitement for upcoming episodes and the journey ahead.

Takeaways

It's been a summer of disruption and lack of routine.
The weight did start to creep on during the summer.
September is a good month to knuckle down and refocus.
Man v Fat is a football league centered around men's weight loss.
Winning the Media Mogul Award was a significant achievement.
Man v Fat has collectively lost over a million pounds.
Being a guest speaker at the Houses of Parliament was surreal.
Playing football helps to forget about worries and stay active.
There are many ways to lose weight, and all should be celebrated.
Excitement for upcoming episodes and inspiring stories.

In this episode of Big Fellas Weight Loss for Men, Mark sits down with Shakeel, who has lost an incredible nine and a half stone after starting at 27 stone.

But this isn’t just about the weight.

Shakeel shares how becoming a better father — especially to children with additional challenges — became the driving force behind his transformation. He talks about the moment he realised something had to change, and how that shift in mindset gave him the push he needed to take responsibility for his health.

The conversation explores self-worth, accountability, and the mental barriers that often hold men back. Shakeel also opens up about learning to enjoy movement, the unexpected encouragement he received while out running, and why finding purpose makes change sustainable.

This episode is a reminder that weight loss isn’t always about looking different — sometimes it’s about showing up differently for the people who matter most.

1. A strong “why” can be more powerful than any diet plan.
2. Weight loss becomes sustainable when it’s tied to purpose, not just appearance.
3. Self-acceptance and emotional awareness are crucial for long-term change.
4. Encouragement — even from strangers — can fuel belief and momentum.
5. Finding exercise you actually enjoy makes consistency far easier.
6. Real transformation starts with taking ownership and recognising your own worth.

This episode is proudly sponsored by Man v Fat — a weight loss programme built specifically for men.

Man v Fat focuses on sustainable weight loss, accountability, and support, whether that’s through their leagues, online programmes, or community.

Head over to www.manvfat.org and use the promo code BIGFELLAS to sign up for just £1 instead of £10.

Join Mark and Darren as they chat with Cycling PT Andrew Harding from Cycle Strength about the transformative power of cycling in weight loss journeys. Andrew emphasizes the importance of setting achievable goals and the need for a structured training plan tailored to individual needs, especially for those over 40. He shares his insights on the benefits of cycling, not just for fitness but also for mental health, highlighting how regular rides can lead to a sense of accomplishment and motivation. The discussion delves into practical tips for beginners, including how to choose the right bike and the significance of proper nutrition before and after rides. With Andrew's expertise, listeners will gain valuable knowledge on how to integrate cycling into their lives effectively, making it a fun and sustainable part of their fitness routine.

Takeaways:

• Setting achievable cycling goals is crucial for motivation and maintaining progress in weight loss journeys.
• Cycling provides great flexibility for training as it can be done solo or in groups.
• Incorporating off-the-bike strength training is essential for older cyclists to prevent injuries.
• Joining a cycling group can enhance the experience and provide accountability for training.
• Gradually increasing riding distances helps build endurance without overwhelming beginners.
• Nutrition plays an important role, emphasizing the need for carbs before rides and protein after.

Links referenced in this episode:

• cyclestrengthpt.com
• strava.com

If you've enjoyed this episode be sure to subscribe for next week, and of course ,if you would like us to cover a weight loss topic get in touch through our website bigfellaspodcast.com

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/

Darren and Mark tackle the challenges of maintaining a healthy lifestyle while living life on the road, particularly focusing on men's weight loss. They discuss how busy work schedules can lead to unhealthy eating habits, especially when faced with limited food options at petrol stations and services. The conversation highlights the importance of meal preparation and making mindful food choices, even when time is tight. Mark shares his experience with meal replacement products, which help him stay on track during long days of travel, while Darren reflects on a recent trip where he struggled with preparation. Together, they emphasize the need for better planning and awareness to navigate the temptations of fast food and stay committed to weight loss goals.

Takeaways (not that kind of Takeaways!):

• Life on the road presents unique challenges for men trying to lose weight.
• Preparation is key; packing healthy meals can help avoid poor food choices.
• Meal replacement options can simplify eating healthily while travelling for work.
• Fast food options are often unhealthy, but there are always better choices available.
• Finding ways to be more active, like taking breaks during long drives, is essential.
• Even small changes, like using a cooler, can make a big difference in food quality.

https://bigfellaspodcast.com/

In this New Year’s Day special of Big Fellas, Darren and Mark kick off 2026 with a powerful conversation about the one thing that determines long-term weight loss success more than diet plans or gym routines: mindset.

They’re joined by Dr. Sheheryar Banuri, a Dean and Lecturer at Cambridge University, whose work sits at the intersection of mindset, decision-making, and behavioural economics. Dr. Banuri explains why weight loss isn’t about willpower alone, but about the thousands of small decisions we make every day — often when our mental energy is already drained.

The discussion explores how habits are formed, why motivation comes and goes, and how understanding emotional vs rational decision-making can radically improve your chances of success. Dr. Banuri introduces the concept of choice architecture — shaping your environment so the healthier option becomes the easier option — and explains why breaking big goals into simple daily actions is the real key to sustainable change.

This episode is a must-listen for anyone who wants to start 2026 with clarity, confidence, and a smarter approach to weight loss that actually lasts.

Dr. Banuri is also the author of The Decisive Mind, a book that explores how we make decisions under pressure, why we often choose short-term comfort over long-term benefit, and how to design better systems around ourselves to consistently make the right choices.

Rather than relying on motivation, the book focuses on practical strategies to reduce decision fatigue, manage emotional triggers, and build habits that support long-term goals — making it especially relevant for anyone serious about weight loss, health, and personal development in 2026.

👉 You can find The Decisive Mind here:

https://www.amazon.co.uk/Decisive-Mind-Right-Choice-Every-ebook/dp/B09ZQJZ9NK/

Key Takeaways from this episode:

1. Mindset plays a critical role in successful, long-term weight loss.
2. Weight loss is driven by daily decisions, not bursts of motivation.
3. Emotional decision-making often undermines health goals without us realising.
4. Structuring your environment can make healthier choices easier.
5. Different types of motivation can be harnessed at different stages of a journey.
6. Breaking big goals into small, daily actions leads to sustainable success.

🎯 Sponsored by Man v Fat

If 2026 is the year you want structure, accountability, and real momentum, join Man v Fat and surround yourself with men on the same journey.

👉 https://manvfatfootball.org/

Ben Millington shares his remarkable journey of losing one-third of his body weight through the Man Vs Fat program. His transformation exemplifies the significance of consistency and setting achievable goals in the pursuit of weight loss. Through a combination of a disciplined diet, intermittent fasting, and engaging in physical activity such as football, Ben highlights the holistic approach required for sustainable weight management. He emphasizes the importance of a supportive community and the role of peer engagement in fostering motivation and accountability. This episode delves into not only the physical aspects of weight loss but also the profound impact it has on mental health and overall well-being.

Takeaways:

• Ben Millington achieved the remarkable feat of losing one-third of his body weight, demonstrating the importance of consistency in weight loss endeavors.
• The journey of weight loss is often accompanied by both highs and lows, emphasizing the need to focus on overall well-being rather than solely on weekly weight measurements.
• Setting achievable goals is crucial; Ben initially focused on reaching the 90-kilogram mark before progressing further in his weight loss journey.
• Engaging in regular physical activity, such as football, has proven to be an effective method for enhancing weight loss results and overall fitness.
• Intermittent fasting served as a pivotal aspect of Ben's weight loss strategy, allowing him to maintain a disciplined approach to his diet and caloric intake.
• Mental health significantly improves with weight loss, as individuals often experience enhanced mobility, self-esteem, and overall happiness.

As mentioned in the episode, Darren and Mark play in the Man Vs Fat League, a weight loss initiative to help men lose weight and become more active. If you would like to join Man Vs Fat, listeners of this podcast can use the Promo Code BIGFELLAS. You will pay just £1 registration fee when you join!

To find out more visit their website here: https://www.manvfatfootball.org/

Also, be sure to subscribe for some exciting episodes that are coming up.