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PODCAST

In Moderation

Rob Lapham, Liam Layton

Providing health, nutrition and fitness advice in moderate amounts to help you live your best life.Rob: Co-host of the podcast "In Moderation" and fitness enthusiast. Rob has a background in exercise science and is passionate about helping others achieve their health and fitness goals. He brings a wealth of knowledge and expertise to the show, providing valuable insights on topics such as calories, metabolism, and weight loss.Liam: Co-host of the podcast "In Moderation" and new father. Liam has a

health & fitness fitness

All Episodes

31:08

Fitness After 50 With Mike Pridgen's Parents!

In Moderation ·

2025/12/25

Imagine trading one focused hour for twenty-three hours of feeling better. That’s the deal we explore as we get real about staying fit after 50, navigating creeping weight gain, and finding motivation that lasts longer than a New Year’s resolution. With Mike’s parents joining the conversation, we dig into how consistency beats intensity, why shared workouts become anchors, and how mental health benefits often lead the way when physical goals feel far off. We don’t shy away from the messy par...

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54:35

We Explore How Lifting Big Rocks Collides With...

In Moderation ·

2025/12/18

What happens when the world’s most delightfully impractical sport runs straight into the hardest questions about fairness and inclusion? We invited amateur strongman athlete and community mod Lola Phoenix to lift the lid on Atlas stones, log presses, and the culture that keeps people coming back for more. Along the way, we unpack a controversy shaking the strongman scene and sketch a better path forward that puts competition—and community—first. Lola walks us through the nuts and bolts of st...

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50:09

Body Neutrality & Toxic Positivity: Annie Miao's...

In Moderation ·

2025/12/11

What happens when the persona becomes the product? We sit down with creator and model Annie Miao to explore the strange, funny, and sometimes tender space where AI influencers, VTubers, and deepfakes collide with mental health, body image, and the business of being online. From cat ears to consent, we unpack why audiences follow people more than topics—and how that changes what “authentic” even means. Annie traces her path from bullied band kid to internet-native creative, sharing how the we...

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51:51

From Eating Disorder To Advocate: Reclaiming Self...

In Moderation ·

2025/12/04

Ever tried to introduce yourself without saying what you do, where you’re from, or what you’ve achieved? That discomfort is the doorway we walk through with Sophia, a 23-year-old mental health creator, researcher, and former college athlete who left her team to pursue eating disorder recovery—and ended up rebuilding her identity from the inside out. We trace the messy middle: panic in fast-casual parking lots, a banana that wouldn’t stay down, and the steady exposure work that turned surviva...

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39:32

Thanksgiving Without Guilt

In Moderation ·

2025/11/27

What if Thanksgiving didn’t come with a side of guilt? We dive into a saner way to handle the holiday table, where a single boundary—don’t leave the table sick—does more for your well-being than any frantic plan to “burn off” your meal the next day. Along the way, we get delightfully opinionated about dry turkey, mid stuffing, and the eternal debate over mashed potatoes, while keeping the focus on what matters most: people, presence, and peace of mind. We unpack why the scale often jumps aft...

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58:12

From Gigantic Portions To Smart Choices: A Weight...

In Moderation ·

2025/11/20

The best diet isn’t a punishment; it’s a set of choices you’ll gladly repeat. We sit down with creator and coach Noah Tanner, who lost 110 pounds and kept it off for four years, to unpack the food swaps and mindset shifts that make weight loss feel doable in real life. No detoxes, no extremes—just practical switches, honest taste tests, and a big focus on fullness, flavor, and portion sanity. Noah shares the simple moves that add up fast: trading soda for diet soda, swapping some pasta for p...

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54:20

Green Light, Red Light, Real Science

In Moderation ·

2025/11/13

What if the right light could turn down pain without turning your life upside down? We put red and green light therapy under a bright lens—no fluff, no fearmongering—to figure out what truly helps migraines, fibromyalgia, skin health, and recovery, and what’s just expensive mood lighting. With Avisha from Distilled Science, we dig into the physiology, the real-world dosing, and the mistakes that make promising tools look like magic or, just as often, like scams. We start by demystifying red ...

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65:40

How Overhyped Protein, Online Bullying, And Kind...

In Moderation ·

2025/11/06

A walking pad hums, soda cans crack, and the jokes fly—but what sticks is a grounded approach to health that actually fits a full life. We hang out with Edin from Evidence Nutrition to unpack how he coaches everyday people and athletes without the noise: simpler plans, less moral panic around food, and real talk about what sustainable change looks like when you work a 9–5 and still want to perform. We get into the weeds on protein myths and athlete fueling, including why obsessing over sky-h...

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97:22

From Emotional Eating To Autonomy: Practical Tools...

In Moderation ·

2025/10/30

What if the fastest way to stop bingeing is to stop banning foods? Coach Chris Terrell joins us to flip the script on weight loss by focusing on emotional eating, autonomy, and the basics that actually last. He works with people north of 300 pounds who feel written off, and his philosophy is refreshingly doable: master awareness and environment first, then let the numbers serve you—not rule you. We unpack why “eat the chips” can break the binge cycle, how restriction fuels obsession, and why...

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40:47

From Binge Cycles To Better Choices: Food, Autonomy,...

In Moderation ·

2025/10/23

A car break-in, hospital runs, property drama, and a rogue robot vacuum set the stage for a conversation that swerves from comedy to clarity. Out of the chaos, we dig into why bingeing often isn’t about hunger at all—it’s about autonomy, guilt, and the relief of choosing something no one can take away. That honesty opens the door to a different strategy: feel-first eating that reduces guilt, turns “forbidden” foods into normal choices, and slowly breaks binge routines without all-or-nothing r...

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83:36

From DeLoreans to Deadlifts: Why Honesty Beats Hype...

In Moderation ·

2025/10/16

We riff on moving mishaps, DeLorean-level jokes, and gummy bear lore, then settle into honest talk about Olympia culture, steroid disclosure, sustainable training, and why therapy complements the gym. Humor lightens the load while we push back on rage-bait fitness and champion skill-building over perfection. • statement furniture, moving chaos, and holiday flexes • host intros, posting habits, and brand deal standards • creatine gummies skepticism and dosing concerns • DeLorean gag meets Bac...

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60:09

Gratitude, One Thing at a Time

In Moderation ·

2025/10/09

What if one small, honest thank-you could break a spiral? We go from laughing about chaotic days and dog-trashing-the-kitchen moments to a surprising mental reset that actually sticks: choose a single, concrete thing to be grateful for and repeat it through your day. David—known as Today I Am Grateful—opens up about hitting a wall, failing at the classic “write three gratitudes” advice, and discovering that one simple, repeatable anchor worked better for an anxious mind than any perfect routi...

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52:24

Tank Tolman From Viking Cosplay to Real-World Fitness

In Moderation ·

2025/10/02

What if your workout felt like a quest instead of a chore? We sit down with creator and coach Tank Tolman to explore how fantasy, play, and small consistent steps can transform the way we approach health. From a childhood stacked with sports to a focused MMA chapter and a later ADHD diagnosis, Tank breaks down why brains like novelty, why light and playful sparring beats bravado, and how cosplay and storytelling can lower the barrier to entry for beginners who’ve never felt welcome in fitness...

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41:49

Mindful Eating in a Noisy World

In Moderation ·

2025/09/25

Ever wonder why some people can leave half a cookie untouched while others can't stop thinking about it? That difference isn't just willpower—it's about the relationship we've built with food, and the good news is that relationship can change. Our conversation dives deep into the journey from disordered eating to food freedom. We explore how the "noise" around food—those constant thoughts and cravings—can transform from "two megaphones on your ears" to simply "an annoying roommate you need t...

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25:11

Protein-Packed Strategies for Everyday Meals

In Moderation ·

2025/09/18

Looking to maximize your protein intake without the confusion? We're flipping the script on how we measure nutritional value by examining protein content per calorie rather than by weight—giving you a practical framework for making smarter food choices. Egg whites emerge as the surprising champion with a whopping 22 grams of protein per 100 calories, essentially functioning as pure protein in water form. Close behind are staples like chicken (19g) and Greek yogurt (18g), while plant options ...

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50:11

We're not approved and that's perfectly fine.

In Moderation ·

2025/09/11

What happens when the hosts become the guests on their own 100th episode? A wildly entertaining journey through the unexpected origin story of In Moderation. Mike takes the hosting reins as Liam and Rob reflect on how their paths first crossed through videos debunking health misinformation (it always comes back to Bobby). From Liam's background in sleep medicine to Rob overcoming social anxiety by posting videos during the pandemic, their conversation reveals how three content creators accid...

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32:27

Food Minutes: How Your Diet Adds or Subtracts From...

In Moderation ·

2025/09/04

How long will that hot dog cost you? According to groundbreaking research from the University of Michigan, about 35 minutes of your life. But don't worry – that PB&J sandwich you love adds 36 minutes back! In this fascinating deep dive, we explore the surprising science behind how specific foods either add to or subtract from your lifespan. The findings challenge many common nutritional assumptions: fruits outperform vegetables (14 minutes added versus just 4), nuts and seeds are nutriti...

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36:05

Interlude with Mike Pridgen - What You Really Need...

In Moderation ·

2025/08/28

Ever feel like your wallet is getting skinnier faster than you are on your weight loss journey? Mike and Rob dive deep into the money pit of fitness marketing, exposing what you actually need to spend on—and what's just clever marketing. The duo tackles the premium pricing of products like Fairlife milk (spoiler: you're paying triple for just 4g more protein) and bust the myth that organic labels guarantee better nutrition. Between frozen vegetables that outlast their fresh counterparts and ...

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23:16

In Moderation After Dark

In Moderation ·

2025/08/21

Ever found yourself stuck at a rest stop, staring at rows of fast food options and wondering if there's any hope for your nutrition goals? Fear not! This episode tackles the eternal challenge of eating well while traveling. We dive deep into practical strategies anyone can use on the road. From the magic of pre-portioned nut packs to the underrated power of dried fruit (dried pears might just change your life), we share our go-to solutions that are affordable, convenient, and genuinely satis...

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53:12

Earwax, Cockroaches, and Other Things That Go Bump In...

In Moderation ·

2025/08/14

Have you ever wondered why your ears hurt on airplanes, what causes that annoying ringing, or why Q-tips aren't actually recommended for cleaning your ears? Wonder no more! This episode features a professional audiologist (who happens to be a Twitch streamer known as Average Girl Games) diving deep into the fascinating world of ear health and hearing. From the intricate anatomy of our ears to practical advice on protecting your hearing, this conversation is packed with surprising insig...

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116 results

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