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/

In this powerful episode of Big Fellas, Darren and Mark are joined by Matt Gibson, whose story of transformation is as inspiring as it gets, from battling obesity and chronic pain to running ultra marathons.

Matt opens up about his early struggles with denial around his weight and the wake-up call that came when sciatica forced him to face his health head-on. His turning point came when he joined Man v Fat, combining his love of football with a supportive community that helped him stay accountable.

He shares the small, sustainable changes that made a massive impact, focusing on balance over perfection, with strict discipline during the week and flexibility at weekends. Matt also talks about his incredible journey into endurance running and how it has become a symbol of how far he’s come, both physically and mentally.

Beyond fitness, Matt’s story carries deep emotional weight as he discusses his motivation to raise awareness and funds for Huntington’s disease, which has affected his family. His journey is a reminder that transformation is about far more than weight — it’s about purpose, resilience, and community.

Key Takeaways:

• Matt went from struggling with obesity to completing ultra marathons.
• Small, gradual changes proved more effective than drastic overhauls.
• His balanced diet approach allowed for flexibility while staying on track.
• The camaraderie of the Man v Fat community was key to his success.
• Running has become both a personal victory and a way to support Huntington’s disease awareness.
• Matt’s story proves that change is possible with consistency, purpose, and the right support.

You can still donate to Matt's fundraising efforts on his Just Giving Page here: https://www.justgiving.com/page/matthew-gibson-1718097169118?utm_medium=FR&utm_source=CL

🎯 Sponsored by Man v Fat

Join a community that helps you stay accountable, get active, and transform your life. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this episode of Big Fellas, Darren and Mark take a deep dive into fasting, breaking down what it really means, the different methods people use, and how it can support weight loss and better health.

They explore popular approaches such as the 5:2 diet and the 16:8 method, sharing their own experiences with fasting and how it has influenced their weight loss journeys. The lads also look at the science, discussing how fasting can lower insulin, improve fat burning, and support overall metabolic health.

Beyond the practical, Darren and Mark also touch on the history of fasting, from cultural and religious traditions to the feast-and-famine cycles of our ancestors, showing why fasting is far from a modern fad. With plenty of practical advice for getting started, this episode is a must-listen for anyone curious about fasting as part of their health journey.

Key Takeaways:

• Fasting is about when you eat, not necessarily what you eat.
• The 16:8 method involves fasting for 16 hours with an 8-hour eating window.
• Intermittent fasting can improve focus, energy, and metabolic health.
• Fasting has deep cultural and historical roots, including practices like Ramadan.
• Initial hunger and lifestyle adjustments are normal when starting out.
• Lower insulin levels during fasting can support fat burning and weight management.

🎯 Sponsored by Man v Fat

Take control of your health with accountability and support. Join Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this inspiring episode of Big Fellas, Darren and Mark sit down with Dan, who has transformed his life by losing over 10 stone after once weighing 26 stone. His journey is one of resilience, mindset, and the power of community through the Man v Fat programme.

Dan opens up about the pivotal moments that sparked his commitment to change, from his first steps into exercise to the discipline of tracking calories. He shares not just the physical side of his journey but also the psychological battles, from handling emotional triggers to finding ways to stay motivated once the weight started to come off.

With Darren and Mark’s encouragement, Dan reflects on how the camaraderie and accountability of Man v Fat played a crucial role in his success. And now, with his sights set on the Rome marathon, Dan proves that weight loss is only the beginning of a much bigger journey of self-improvement.

Key Takeaways:

• Dan has lost more than 10 stone, showing the power of determination and mindset.
• Calorie tracking and exercise formed the backbone of his success.
• The Man v Fat community provided support, accountability, and camaraderie.
• Staying motivated after reaching weight loss goals requires new challenges.
• Addressing emotional eating is vital for long-term success.
• Dan’s training for the Rome marathon shows that fitness goals don’t end with the scales.

🎯 Sponsored by Man v Fat

Join a community that makes weight loss achievable and fun. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this episode of Big Fellas, Darren and Mark break down the two pillars of a successful weight loss journey: nutrition and exercise. They share their own experiences of swapping processed foods for home-cooked meals, how small changes in diet can make a big difference, and why balance (not perfection) is the key to staying consistent.

The lads also dive into exercise, challenging common misconceptions and revealing what actually works for them. Mark explains why he prefers resistance training to endless cardio, while Darren talks about the benefits he’s found from boxing and team sports. Together, they highlight how exercise isn’t just about burning calories; it’s about enjoyment, mental health, and accountability.

Packed with practical advice and honest reflections, this episode encourages listeners to build a sustainable, enjoyable approach to food and fitness.

Key Takeaways:

• Home-cooked meals beat processed foods when it comes to nutrition and long-term results.
• Accountability through sports like football helps keep weight loss on track.
• Practical meal ideas: lean proteins, fresh veg, and balanced portions.
• Resistance training can deliver better results and more enjoyment than cardio.
• Exercise should be fun — whether that’s football, boxing, or lifting weights.
• Regular activity supports not just physical health but mental well-being too.

🎯 Sponsored by Man v Fat

Want accountability, support, and results? Join Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

This special episode marks one year of the Big Fellas Podcast! Darren and Mark take a trip down memory lane, revisiting the car park conversation after a Man v Fat game that sparked the idea for the show. Since then, Big Fellas has grown into a platform that’s reached nearly 10,000 downloads, sharing real men’s stories and tackling the ups and downs of weight loss.

The lads reflect on their favourite episodes, the inspiring guests who’ve joined them, and the personal challenges they’ve faced along the way. With honesty and gratitude, they highlight how accountability, community, and relatability are key to long-term success in weight loss.

This episode is both a thank you to the listeners who’ve supported them and a promise of even bigger things to come as Big Fellas heads into its second year.

Key Takeaways:

• Big Fellas celebrates its first anniversary with nearly 10,000 downloads.
• The podcast started after a candid chat following a Man v Fat game.
• Guests over the past year have shared diverse and inspiring journeys.
• Authenticity and relatability set Big Fellas apart from fitness “influencer” culture.
• Weight loss isn’t linear — Darren and Mark share their own challenges.
• Community, accountability, and support are vital for long-term success.

🎯 Sponsored by Man v Fat

Find the support and accountability you need to change your life. Join Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/