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PODCAST

In Shape Radio

Not another fitness podcast full of fluff and no practical advice. Audio delivered by an evidence-based nutritionist and exercise scientist with 8 years of coaching experience to help you get healthier, leaner, stronger and fitter.

health & fitness

All Episodes

18:18

99% Of Flexible Dieting Advice Misses This VITAL Step

In Shape Radio ·

2026/04/24

Online flexible dieting advice for fat loss sounds logical and appealing. Factor in the food and drinks you most enjoy whilst burning fat. Use 20% of your calories for beer or chocolate. Calorie bank 200 calories for a wine and pizza night or afternoon down the pub. Whilst I still agree these are very useful strategies for fat loss which enable flexibility around special events... Most people giving this advice forget a really important piece of advice. Something which kept me stuck in my own...

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24:26

If You're Losing Weight Quickly For Summer...You Must...

In Shape Radio ·

2026/04/17

The spring months between Easter and Summer often bring about some of the most motivated fat loss phases. Whether thats a knee-jerk crash diet or a well structured rapid fat loss phase, it is imperative you reverse yourself out of the diet with the right mindset and structure. That's if you want to minimise the chances of piling all the weight back on...which I'm sure you do? If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.c...

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17:00

1000mg+ Of Caffeine Per Day Was Worsening Anxiety

In Shape Radio ·

2026/04/10

Towards the end of 2025, I was experiencing much higher levels of anxiety than normal. After a doing bit of an audit on habits and routines during December, I realised my caffeine intake had crept up a lot since moving to Greece! So I've changed how I consume it, and here are the results! If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/ Email: ryan@inshapenutrition.co.uk YouTube: www.youtube.com/@inshapewit...

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14:57

The Science Behind The Pleasure Of Chocolate

In Shape Radio ·

2026/04/03

Happy Easter weekend! It's not just kids who enjoy chocolate at Easter, let's be honest. But is the pleasure we get from chocolate all in the mind? Or is there a physiological component to it? Is the pleasure response stronger for women? Expect to learn all of this and more to explain why the Easter eggs hit different this weekend. If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/ Email: ryan@inshapenut...

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19:48

Stretching Before The Gym Is Making You Weaker: How...

In Shape Radio ·

2026/03/27

How you warm up for a weight training session matters. It impacts your performance, focus and reduces your risk of injuries. But what exactly contributes to an effective warm up before weight training? In this episode, I explain exactly that. Here are the links to the demos I discuss in the episode: 1). Upper body mobilisation 2). Lower body mobilisation 3). Warm up sets If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.inst...

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17:38

Weight Training vs Cardio: Which Gets My Vote for...

In Shape Radio ·

2026/03/14

Over the last 12 months, I've started running more. One of my 2026 goals is to run a weekly 5km (crazy that I'm already 10/52 into this!)... This has sparked questions from friends and clients - am I converting to a runner rather than a lifter? For me, training is about how I feel, look and the long term benefits for future me. In this episode, I explain my views and reasons as to which mode of exercise I believe wins, based on the physiology. If you have any questions on this topic, here's w...

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27:19

Approaching Fat Loss When Life Gets Busy

In Shape Radio ·

2026/02/28

Fat loss is hard at the best of times. But combine it with today's busyness and it can sometimes feel like an uphill battle. After 10 years of full time transformation coaching, I know its possible to get in shape whilst living a crazy life. You just have to have the right tools in the toolkit. In today's episode, I share some of the practical tips I give my clients when they're in an overwhelming period of life but still on a mission to get in shape. If you have any questions on this topic, ...

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12:06

Disappointment Is Coming Either Way - Which Do You...

In Shape Radio ·

2026/02/20

Ahh mid February! A time where January motivation for making positive life changes has dropped off a cliff, and winter vibes are still a thing. So its a common time of year for weekend cravings for hedonic pleasures from booze and food start to creep in, and the frequency at which we give in can start to rise too. In this episode, I provide you with a simple yet very effective mindset reframe and question to ask yourself when cravings to make choices you know aren't good for you start to cree...

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16:16

Don't Listen To Eddie Abbew...You NEED More Fibre In...

In Shape Radio ·

2026/02/14

Have you been unlucky enough to stumble across an Instagram account of somebody chewing a rib eye steak, thinking they're alpha male, shouting about fruit and veg being bad for you? Well if so, in today's episode, I break down why cutting plants out of your diet is a terrible idea if your goal is to be healthy, energised, live longer and look more attractive naked. If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaper...

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81:45

Finding Your Why With Hannah Iwanejko

In Shape Radio ·

2026/02/06

It's not uncommon for my clients to go on journeys which inspire me. Hannah Iwanejko is certainly one of those people, as much as she hates the praise. In this episode, Hannah shares her story, which very sadly involves having a miscarriage just a few weeks before a fitness photoshoot back in 2023. After a gruelling period of massively elevated progesterone levels, she went on to have a healthy pregnancy AND come back to lose the weight again for a second pop at the photoshoot prep. We ...

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27:37

Staying Dry After Dry January: Practical Tips and...

In Shape Radio ·

2026/02/01

That was one of the fastest Januarys I've ever experienced?! But now the first month of the year is over, you may have just finished your dry January challenge with staying sober. But perhaps you are enjoying the benefits and want to keep it going for longer? Or at least keep your intake at moderate levels? In this episode I share some of the things I found worked for me when working to improve my relationship with alcohol and cut back. *This is not intended to be professional substance abuse...

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19:15

After 18 Months Without a Wearable Health Tracker...I...

In Shape Radio ·

2026/01/23

Wearable health trackers are becoming more and more common. After 18 months without, I decided to get a Whoop back in December. And here is my review, along with reasons why I decided to get one, and how I'm using feedback it gives me. Instagram: https://www.instagram.com/inshaperyan/ Email: ryan@inshapenutrition.co.uk YouTube: www.youtube.com/@inshapewithryan

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26:39

#102 Why Are We Hungrier & Weaker After The Festive...

In Shape Radio ·

2026/01/16

After the first 2 weeks of coaching, I would say feeding back on why hunger is higher and strength is lower has been in the top 3 most common pieces of feedback I've been giving. Expect to learn the physiological and psychological reasons why you feel like you're chomping at the bit with cravings and struggling to hit the same weights in the gym during the first 2 weeks of January. Wanna connect on social media? Head over to my Instagram: Instagram: https://www.instagram.com/inshapewithryan/ ...

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12:35

A Practical Tool For Better Consistency With New...

In Shape Radio ·

2026/01/09

Its that time of year where it can be easy to fill a to do list with things you want to achieve or do. But we only have so many hours in a day, and in the modern world, we already have too much competing for our time and energy. In this episode, I explain a practical tool I've been using in transformation coaching with my clients to support with time management and holding boundaries when competing priorities and temptation to skip new healthy habits come up Instagram: https://www.instagram....

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41:11

For Episode 100, I Took My 18 Year Old Self For A...

In Shape Radio ·

2025/12/31

To celebrate 100 episodes of In Shape Radio, I thought I'd combine some fitness and personal reflections with a new idea! In this episode, I took my 18 year old self for a beer, a gym session and a meal. Over a beer, I explain 5 things I'm glad I did in life and should do again, along with 5 things I did which I would avoid if I had another pop. Over a gym session, I explain 5 things I'm glad I did in the gym and should do again, along with 5 things I did which I would avoid if I had another ...

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13:58

Why You Feel Ten Times Fatter After Three Days Of...

In Shape Radio ·

2025/12/30

On the sixth day of Christmas my body gave to me...a massive swollen belly. After days of festive fun, food and drinks, it's normal to feel like your body has completely changed both on the inside and outside. Thankfully, it's temporary. In this episode, I explain the main mechanism behind why we feel like this way and how to rectify it with five simple steps. Enjoy! If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you: Insta...

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44:31

12 Powerful Quotes, Tools and Teachings I Noted In 2025

In Shape Radio ·

2025/12/19

I did a version of this episode at the end of 2024, and it is my most downloaded episode ever! So I couldn't not do another episode for 2025. In this episode I go through 12 of the best notes I made from listening to other podcasts in 2025, including why I wrote them down, how they relate to me, or how I use them in coaching. Enjoy!

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37:54

Bin It, Bring It, Begin It: Personal Reflections When...

In Shape Radio ·

2025/12/12

As the year end pops it's head over the horizon, it's time for some yearly reflections and goal setting sessions. Whilst bullet pointing some thoughts on a digital detox on holiday, I came up with a simple framework for reflecting: Bin it - what to get rid of in the new year. Bring it - what news things started this year which should be taken forward into the next year. Begin it - new things to start in the new year. You'd be surprised how easy these 3 headings make brain dumping before setti...

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24:18

My Dropped Mince Pie Avoidance Strategy: December...

In Shape Radio ·

2025/12/06

Last December, I was transparent about the fact I let things go a little too much. Too little movement and too many calories lead to me feeling and looking far from my best back in January. After working hard to get back to my overall best combination of fitness, strength, health and body fat this year and doing 2 photoshoots, I am determined to make sure I don't repeat my mistake this December. And with a vacation and Christmas planned which replicates last December, I made a list of a few n...

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16:28

A Black Friday Purchase Basket for A Better 2026

In Shape Radio ·

2025/11/28

Black Friday sales often result in buying sh*t we don't really need, or even end up using. I can also a time when people buy things in prep for making positive life changes 2026. But rather than buying a third air fryer or slick new gym clothes, here are the 5 things I would have in my Black Friday basket if I was starting a transformation in 2026, with the knowledge I've now got. Enjoy! If you'd like to learn more from me for free or want to get in touch about discussing my services and how ...

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123 results

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