The Change Room with Prolific Fitness

The Craving Loop: Beat Cravings When Stressed, Bored & TiredEp.04 - 13 minGet in touch:Instagram: instagram.com/prolificfitness.coWebsite: prolificfitness.coWhy do cravings hit hardest when you’re tired, stressed, or bored?Whether it’s the 3 p.m. slump at work, the drive-home “screw it” moment, or the 9 p.m. pantry raid, those urges aren’t random—they’re predictable loops driven by biology, emotion, and routine.In this episode, Luke breaks down exactly what’s happening in your brain and

Break Downward Spirals: The C A T C H Method for Instant Momentum  Ep.03 - 25 minGet in touch:Instagram: instagram.com/prolificfitness.coWebsite: prolificfitness.coBad weeks snowball fast. Luke breaks down the mechanics of negative spirals, runs a personal audit you can do in real-time, and unveils the C A T C H framework that turns “I blew it” into “I bounce back”.⏱️   Timestamps 00:00 | Hook & mission – why spirals make or break results00:48 | Downward vs upward spirals explained02:14

The All-or-Nothing Trap: Building a Nutrition Tool-Belt for Chaos-Proof EatingEP 2 of The Change Room – 36 minAll-or-nothing dieting works… until life isn’t perfect. Luke unpacks why “100% or zero” torpedoes progress, how his own post-show rebound nearly wrecked him, and lays out a three-tier nutrition tool-belt that keeps fat-loss humming- even on hospital weeks, travel days, or chaos mode.⏱️ Timestamps  00:00 Hook & show mission01:00 Real-life “perfect-until-vacation” fails02:05

Crash-diets slash more than fat - they gut your hard-earned muscle and send your metabolism into hibernation. In this punchy 12-minute opener, Luke tears up the crash-diet rulebook and dishes five evidence-backed fixes that let you drop fat without sacrificing the engine that keeps kilojoules burning round the clock.What’s inside:Why muscle is metabolic gold (and how crash cuts pawn it off)Five levers to keep the fire lit - measured deficit, heavy lifts, protein priority, a creatine edge,