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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

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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90:35

The Science Behind Autopsies: More Than Dead Bodies...

In Moderation ·

2025/08/07

Ever wondered what really happens when a forensic pathologist investigates death? Forget everything TV shows have taught you about dark basements and creepy examiners. The reality involves bright laboratories, extensive medical training, and meticulous scientific procedures designed to uncover truth. In this candid conversation, forensic autopsy technician Julia pulls back the curtain on a profession shrouded in mystery. With five years of hands-on experience and advanced degrees in forensic...

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46:52

When Your Coach Is Actually A Robot With A Six Pack

In Moderation ·

2025/07/31

Ever wonder if your fitness coach is actually a sophisticated AI program pretending to be human? In this eye-opening conversation, we pull back the curtain on the growing problem of influencers using artificial intelligence to sell "personalized" fitness plans to hundreds or even thousands of clients simultaneously. Mike from "Mike Needs a Plan" joins us to share disturbing industry insights, including how a prominent fitness celebrity (described as "the Paul McCartney of our industry") was ...

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21:20

Cheap Eats: From Struggle Meals to Survival Dinners

In Moderation ·

2025/07/24

Ever wondered what people eat when money is tight or cooking enthusiasm is at an all-time low? This episode dives deep into the fascinating world of "struggle meals" - those budget-friendly dishes that keep us alive when times get tough. From the humble can of chili (which gets our highest rating, especially when topped with avocado) to questionably "budget-friendly" dishes that require sautéing ginger and making a roux, we rate them all with brutal honesty and plenty of laughs. We discover ...

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31:20

Transforming America's Favorite Foods into Healthier...

In Moderation ·

2025/07/17

The comfort foods we grew up with don't deserve their bad reputation. From cereal and hamburgers to mac and cheese and fried chicken, America's favorite dishes can actually be part of a balanced diet with some thoughtful modifications. Breakfast becomes a nutritional powerhouse when you add fresh fruit to cereal, use high-protein milk, or mix in fiber-rich options. Even the humble peanut butter and jelly sandwich – which University of Michigan researchers found adds more years to your life t...

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47:46

Money-Saving Grocery Hacks That Actually Work

In Moderation ·

2025/07/10

With SNAP benefits facing cuts and grocery budgets tightening across America, our deep dive into money-saving grocery strategies couldn't be more timely. Armed with a Buzzfeed list of 35 budget grocery shopping tips, we evaluate each recommendation on a scale from 1-10, separating genuinely helpful advice from less practical suggestions. The standout strategies earning our highest ratings include making detailed shopping lists, checking price-per-ounce rather than just looking at sticker pri...

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55:46

From Fire Department to Fame: ScottyKFitness'...

In Moderation ·

2025/07/03

Remember that mustache guy who made you spit out your coffee laughing about beef jerky and HOA disputes? Scotty K returns to the podcast where it all began, bringing us along for the wild ride his life has become since our last conversation. From quitting his firefighter job to reaching nearly 4 million TikTok followers in just over a year, Scotty's transformation has been nothing short of extraordinary. But what stands out isn't the follower count—it's what he's done with it. Through marath...

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49:08

Oops, All Chemicals! A Candid Chat About Health...

In Moderation ·

2025/06/26

Ever wondered why your feed is filled with extreme transformations and diet challenges? In this candid conversation, we pull back the curtain on social media algorithms that reward controversy while burying genuinely helpful health content. The discussion takes a fascinating turn as we explore the phenomenon of fitness influencers presenting carefully curated physiques. From strategic lighting and posing to the unspoken truth about performance-enhancing substances, we break down why so many ...

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35:23

Guessing Games, Protein Champions, and Fiber-Rich...

In Moderation ·

2025/06/19

Ever wondered what nutritionists actually recommend for protein and fiber? In this laugh-out-loud food guessing game, we challenge each other to identify the top protein and fiber sources while sharing practical nutrition wisdom you can actually use. The protein showdown reveals some expected champions (lean beef and chicken breast) alongside surprising contenders like pasta and peanut butter. We break down exactly how much protein you get per serving and why these foods earned their place o...

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58:42

Men's Mental Health: Breaking Silence and Finding...

In Moderation ·

2025/06/12

Vulnerability rarely comes packaged with laughter, but in this episode, we navigate the complex terrain of men's mental health through both heartfelt confessions and irreverent humor. The conversation begins with our trademark banter before Mike, Rob, and Liam craft ridiculous fad diet concepts like "The Gorilla Diet" (eat like gorilla, be like gorilla) – highlighting how simplified messaging often trumps scientific accuracy. But beneath this comedic exterior lies a profound discussion about...

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107 results

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