What does your rotten health attitude struggle with most?

Start with the noise and jokes, stay for the clarity. We’re taking a scalpel to health and fitness myths people keep bumping into, from GLP-1 panic to the 6 pm food curfew, and giving you the simple playbook that actually holds up. First up: GLP-1s like Wegovy and Ozempic don’t “melt muscle.” Rapid weight loss on a low-protein diet does. If appetite goes down and you eat less of the same low-protein meals, you risk losing lean mass. The fix is straightforward: keep protein high, strength train 2 to 3 times per week, and add fibre so you can stick to the plan.

Next, we crack the late-night eating myth. Calories at 9 pm are still calories. The real problem is behaviour: TV, wine, snacks, and decision fatigue. Some people even adhere better with more evening carbs when total calories are matched. Use a time window if it helps curb the 9 pm spiral, but don’t let a clock bully you. Then we take on sugar “addiction.” Your brain lights up with sugar, but it also lights up with hugs. That’s not the clinical definition of addiction. Ultra-palatable foods are engineered to be easy to overeat. The practical move is less demonising and more structure: protein-forward meals, fibre for fullness, treats without moral drama, and fewer opportunities to mindlessly graze.

We also address insulin and fructose fear. No, you can’t store fat in a chronic calorie deficit because insulin “trapped” it there. Fructose in fruit is not a poison; context and total energy matter. Spot reduction? Still a myth. Crunches build ab endurance, not selective fat loss. You’ll get a slimmer waist with a steady calorie deficit, lifting to keep muscle, and movement you can repeat all week. Breakfast myths fade too: your metabolism never shuts off, and meal frequency doesn’t stoke anything special. Choose a routine you’ll honour consistently.

Finally, we wind down with a tight review of Trick R Treat, a cult Halloween favourite whose rules are actually memorable: wear a costume, respect the jack-o’-lantern, and check your sweets. If only diet advice were that tidy. Until then, here’s what is: energy balance, protein, fibre, strength training, steps, sleep. Keep it simple, keep it human, and keep going.

Enjoyed this? Follow, rate, and share with a friend who loves a good myth takedown. Your reviews he

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits?

Only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

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What does your rotten health attitude struggle with most?

Want fat loss that survives real life, not just a good week? We cut through the noise by separating unchanging principles from interchangeable methods, then show how to choose the method that fits your actual routine. We map the four types of dieters so you can spot where you sit—especially the “unknowingly non‑adherent” trap where snacks, oils and sips quietly erase your deficit.

From sleep and stress to protein, fibre and social pressure, we share the small levers that move adherence without turning your life into a spreadsheet.

We dig into hedonic and emotional eating and why unconditional permission to eat often reduces binges more than rigid rules ever will. You’ll hear how controlled food variety supports consistency, why low‑hanging‑fruit habits deliver significant returns, and what the Kevin Hall study reveals about ultra‑processed foods and spontaneous over‑eating. We also unpack the distinction between fast and slow weight loss, when each approach makes sense, and the often-overlooked phase that most plans skip: maintenance. Think of maintenance as a skill—practice it to protect both results and headspace.

Metabolic adaptation gets a reality check: you’re not broken, just more efficient. Maintain muscle with protein and resistance training, stay active, and adjust your approach as needed. Finally, we challenge “clean eating” language and outline a flexible approach that uses structure without moralising food. If you’re tired of plans that look great on paper but collapse on Friday night, this conversation offers clear, evidence‑led steps you can repeat on busy weeks, not just perfect ones.

If this helped, follow the show, share it with a friend who needs a sane plan, and leave a quick review—tell us which habit you’ll try first.

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits, only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

Youtube
Instagram
Facebook
Twitter

What does your rotten health attitude struggle with most?

Ever wonder if those multivitamins you're taking are actually doing anything?

You're not alone.

In this eye-opening exploration of micronutrients, we cut through the confusion and marketing hype to reveal what your body genuinely needs and what's just expensive urine.

The truth about vitamin deficiencies is surprisingly nuanced. While many of us associate true deficiency with severe conditions like scurvy or rickets, there's a vast middle ground where we're not technically "deficient" but definitely underperforming. Think of it like your car – when it's truly deficient in oil, warning lights flash and it breaks down. But long before that point, it runs inefficiently, spluttering through the week while you wonder why your energy and performance aren't what they could be.

Vitamin D emerges as perhaps the most critical supplement for anyone living in the UK and Europe. With minimal sunlight exposure, especially during winter months, nearly everyone falls short of optimal levels. The therapeutic dose range far exceeds what most people get through diet alone. This isn't just about bone health – vitamin D impacts everything from immune function to mood regulation and potentially even strength gains and fat loss.

We also tackle the complex relationship between different nutrients.

Calcium without vitamin D is largely wasted, as your body needs the latter to absorb the former properly. Iron absorption varies dramatically between animal sources (heme iron) and plant sources (non-heme iron), with various compounds in food either enhancing or blocking uptake. These interactions explain why simply popping a multivitamin isn't the solution many hope for.

Perhaps most surprisingly, we reveal how many "sleep-enhancing" supplements like magnesium might actually be working through the placebo effect and improved sleep habits rather than direct physiological mechanisms.

Whether you're feeling chronically fatigued, struggling with recovery, or want to optimise your nutrition, this episode provides the evidence-based framework to make informed decisions about supplementation. Because as we discovered, taking a multivitamin with your McMuffin doesn't make it a balanced meal.

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits, only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

Youtube
Instagram
Facebook
Twitter