At 53, after 30 years of dieting, Marie said, "I don't know who I am if I'm not trying to lose weight." In this episode, Shane Walsh explains how yo-yo dieting hardens into an identity, why the shame around emotional eating is the real problem and not the eating itself, and how to question the stories you've been carrying. You'll hear Marie's story of tracing each label back to where it came from, rewriting it, and finally closing the chapter. This is episode 6 in the countdown to the launch of Break Free, out on Nov 3rd pre order now https://shorturl...

Rachel spent 26 years using self-criticism as her motivation, and she was terrified that without it she'd give up. In this episode, Shane Walsh unpacks the Shame-Sabotage Loop, the cycle where body shame triggers a diet, a slip, more shame, and a binge. He explains why compassion isn't complacency, and why body neutrality is a realistic middle ground between hating and loving your body. You'll hear Rachel's story, and two simple daily practices you can try today: the Best Friend Test, and unfollowing and curating what you see online.

This is episode 5 in the countdown to the launch...

Tara weighed herself every morning for five years, and most of the swings she cried over turned out to be water. In this episode, Shane Walsh explains how daily weigh-ins can fuel the yo-yo cycle, what really moves the number on the scale, and how to detach emotionally from it with practical tools from the book. This is episode 4 in the countdown to the launch of Break Free, out on Nov 3rd

pre order here https://shorturl.at/GuIZv

Sarah was perfect Monday to Friday and in total rebellion on the weekend, and she did it for over a decade. In this episode, Shane Walsh explains all-or-nothing thinking, shows the eight-week maths that makes the case for 80/20 over perfection, and introduces "imperfect action" as the middle ground where lasting change lives. This is episode 3 in the countdown to the launch of Break Free, out on Nov 3rd

Pre order here

Annemarie yo-yo dieted for 17 years, and the foods she "snapped" on were always the ones she'd banned. In this episode, Shane Walsh explains the deprivation-binge cycle, why labelling foods "good" and "bad" keeps you stuck, and the Permission Paradox: why giving yourself full permission to eat all foods can reduce overeating. This is episode 2 in the countdown to the launch of Break Free, out on Nov 3rd

Pre order here

For 22 years, Lisa believed she had a discipline problem. Then she realised she'd been under-eating the whole time. In this episode, Shane Walsh explains why chronic restriction, not a lack of willpower, drives the yo-yo diet cycle, and how to start seeing your past "failures" as feedback instead. This is the first episode in a four-week countdown to the launch of Break Free, out on Nov 3rd

Pre order here

Have you ever had one meal, snack or treat that wasn't part of your plan and thought, "Well, I've already messed up my diet, so what's the point?" In this episode, Shane breaks down the "all-or-nothing" mindset that can turn one small slip-up into an entire day — or even a full week — of overeating. You'll learn why the food itself usually isn't the real problem, how the thought "I've ruined it now" can derail your progress, and how to get back on track without guilt, restriction or waiting until Monday.

Order my brand new BOOK - BREAK FREE...

Have you ever thought, "Why does this feel so much harder than it used to?" The diet that worked in your 30s doesn't seem to work anymore. Running and cutting back on food isn't getting the same results. You're trying to be "good" all week, only to find yourself snacking, overeating or reaching for foods when you're stressed or exhausted. And perhaps the most frustrating part?

You start wondering if you've lost your willpower. In this episode, we're looking at why weight loss can feel so different during perimenopause and menopause—and it's not simply about having a...

Can you really eat chocolate and still lose weight?

If you've spent years dieting, you might already know the answer you've been taught.

"No."

Chocolate is bad.

Chocolate is a treat.

Chocolate is something you have to earn.

And if you're trying to lose weight, you should probably stay away from it.

But what if I told you that you can absolutely include chocolate in a fat-loss diet?

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Female Fat Loss Programme starts September 7th.

If you're ready to lose body fat, get stronger and feel more confident without extreme diets or endless cardio, this programme is designed for you.

What makes it different?

This isn't a quick-fix diet. The programme focuses on sustainable fat loss through:

What you get

Your programme includes:

What if the reason you're struggling to lose weight isn't because you're not trying hard enough... …but because you're trying too hard? In this episode, we challenge the idea that successful weight loss requires maximum effort, extreme restriction, endless workouts, and perfect nutrition. Because if your plan only works when you're highly motivated and life is going perfectly, it's probably not a sustainable plan. We explore how a minimum-effort approach can help you create habits that are realistic, repeatable, and sustainable for the long term.

Female Fat Loss Program - Early bird offer 33% off https://www.shanewalshfitness.co...

Why "Getting Back on Track" Is the Wrong Goal

How many times have you told yourself, "I just need to get back on track"?

After a weekend of eating more than planned.
After a holiday.
After a stressful week.
After missing a few workouts.

But what if the idea of "getting back on track" is actually keeping you stuck in the yo-yo dieting cycle?

In this episode, we unpack why the all-or-nothing mindset can turn one meal, one day, or one weekend into weeks of feeling like you've...

Have you ever felt like you've spent years chasing the "perfect diet"—only to end up back where you started? In this episode, we're talking about the hidden costs of chronic dieting.

Not just the weight regain, but the emotional, mental, financial, and social toll that years of dieting can have on your life. If you've spent years counting calories, cutting carbs, starting over every

 Monday, or feeling guilty after eating, this episode is for you. The truth is, the biggest cost of dieting isn't always the number on the scales—it's th...

For many people, calorie counting starts with good intentions. But somewhere along the way, it stops being a helpful tool and becomes something else entirely. It becomes control. If you've ever felt guilty for eating over your calories, anxious about meals you couldn't track, or believed your day was "ruined" because you went over your target, this episode is for you.

 In this episode of the Shane Walsh Podcast, we explore why calorie counting isn't the problem—but using it to manage anxiety, self-worth, or control can quietly damage your relationship with food. Calorie tracking can...

You've counted calories. You've cut carbs. You've tried keto, Slimming World, Weight Watchers, fasting, detoxes, and probably more.

So why do you always end up back where you started? In this episode of the Shane Walsh Podcast, we explore the uncomfortable truth that most people haven't actually failed diets—they've been stuck in a cycle where every new plan promises a solution without addressing the real problem.

If you've ever found yourself thinking: "I've tried everything." "I just can't stay consistent." "Maybe I don't have enough willpower." ...this episode is for you...

You don't have a motivation problem.

You don't have a willpower problem.

You might have a self-worth problem.

In this episode, Shane Walsh explores one of the most overlooked reasons people struggle to lose weight and keep it off: the belief that they're simply not good enough.

If you've ever found yourself thinking:

...then this episode is for you.

Online coaching
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In this episode I chat about why that High Protein recipe book will not work for most

and it isnt a YOU issue

Online coaching
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In this episode I chat about Are Weight Loss Drugs the New Fashion Trend?

Online coaching
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Electrolyte packets are everywhere — but are they actually doing anything for most of us, or is it just really good marketing on top of salt water?

In this episode, we break down what electrolytes actually are (and why sodium is the one that really matters), what the research shows about performance, hydration, and muscle cramps, and why more isn't always better — overhydration can be just as risky as dehydration. We also get specific about who genuinely benefits from electrolyte supplementation

Online coaching www.shanewalshfitness.com/onlinecoaching

In this amazing client interview I had the pleasure of chatting with one of my 1-1 clients who is finishing up after 2 years. From years of yo-yo dieting to no food noise, to her amazing story and stopping emotional eating for good.

Coaching
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In this episode of the podcast I had the pleasure of chatting with Donna Jackson for the Coaching with Integrity Podcast.

In this episode, we're talking about one of the most misunderstood clients in the fitness industry: the chronic yo-yo dieter. The person who knows exactly what to do, has done it before, and somehow ends up back at square one. Again.

We dig into why labelling these clients as lacking discipline is not only wrong — it's actively making things worse. Years of dieting leave a mark, not just physically but psychologically, and co...

In this episode I chat with one of my clients who is finishing working 1-1 with me after 3 years. We chat about everything from body image, why food was never the issue, mental health and advice to others.

Online coaching www.shanewalshfitness.com/onlinecoaching

There's a strange point in dieting that nobody warns you about. It doesn't happen on day one. Or even week one. It happens quietly, somewhere in the middle of your 10th restart.

You stop seeing it as something you're doing… And you start believing it's just who you are.

"I'm someone who falls off track."

"I'm someone who starts strong and then loses it." 

"I'm someone who always has to restart on Monday."

And once that identity settles in, it changes everything. here is how to challenge this identity

This podcast challenges the idea that weight loss is a discipline problem.

If you've ever felt stuck in the cycle of starting over, all-or-nothing thinking, or struggling to stay consistent despite your best intentions, this is for you.

We explore the real reasons people struggle with weight loss—not lack of willpower, but the patterns, beliefs, and systems that keep them stuck.

Simple, honest conversations about food, habits, mindset, and what it actually takes to create lasting change without perfection.

No extremes. No guilt. Just a more sustainable way forward.

#550 — Is Your Food Actually Toxic?

"Your food is toxic." It's a phrase everywhere online right now… but what does it actually mean? In this episode, Shane Walsh cuts through the fear, misinformation, and extremes around modern nutrition to explore whether food is truly "toxic" — or whether the conversation has become overly simplified and driven by fear-based marketing. This episode dives into: The difference between harmful foods and harmful eating patterns Seed oils, additives, preservatives, and ultra-processed foods Why context matters more than internet headlines The role of dose, lifestyle, stress, and overall nutrition Fear around food an...

Are you actually hungry… or are you dealing with food noise?

In this episode, Shane Walsh breaks down the difference between true physical hunger and the constant mental chatter around food that so many people struggle with daily.

From stress eating and boredom snacking to emotional triggers and habit-driven cravings, this episode explores why food can feel "loud" even when your body doesn't physically need fuel.

You'll learn:

For years, PCOS has been viewed mainly as a hormonal or reproductive condition.

But new research and growing clinical understanding are changing the conversation.

In this episode, Shane Walsh breaks down why PCOS may need to be understood through a much wider lens — one that includes metabolic health, insulin resistance, chronic stress, inflammation, gut health, sleep, and overall lifestyle factors.

One of the names being discussed is PMOS — PolyMetabolic Ovary Syndrome.

The reason for this is that PCOS is often misunderstood as "just a hormone" or fertility condition, when in r...

In this episode of the Shane Walsh Podcast, Shane dives into one of the biggest mindset traps in fat loss and behaviour change — the famous "fuck it button."

But have you actually given up… or have you just overeaten once?

Too often, one meal, one night out, or one stressful day turns into a week of guilt, bingeing, and starting over on Monday. Shane breaks down the difference between emotional eating, self-sabotage, and normal human behaviour, while explaining why a single setback doesn't erase your progress.

This episode covers:

In this episode, I'm joined by Aoife O'Brien to explore what positive body image actually means beyond the buzzwords. We dive into the difference between body confidence and body acceptance, and why constantly trying to "love how you look" isn't always realistic — or necessary.

We talk about the impact of social media, comparison, and diet culture on how we see ourselves, and how self-worth often gets tied to appearance without us even realising it. Aoife shares practical ways to start improving your relationship with your body, building self-trust, and shifting focus away from how you look to ho...

In this episode I speak about why the scales impacts your mood and why its unlikely its an issue with the sad step.

To stop yoyo dieting once and for all 

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In this episode, I sit down with Joshua Hills, author of You Can Eat That, for a refreshing and honest conversation about nutrition, fat loss, and the fear surrounding ultra-processed foods. We dive into what inspired Joshua to write his book and unpack some of the biggest misconceptions people still believe when it comes to fat loss.

We talk about why so many people feel guilt around food, the long-term damage diet culture has done to our relationship with eating, and why food freedom is often misunderstood. Joshua also shares his thoughts on the growing fear-mongering around...

What's Really Stopping Your Fat Loss Progress?

"I'm lazy."
"I've no willpower."
"I'm all or nothing."
"Weekends derail me."

These aren't just things you say… they're stories you're telling yourself — and they might be the very thing keeping you stuck.

In this episode, I break down how the words you use every day shape your identity, your behaviours, and ultimately your fat loss progress. If you've ever felt stuck in the cycle of starting strong and falling off track, this episode will challenge how you think about discipline, motivation, and cons...

I help people stop hiding and start showing up — for their health, their goals, and themselves. No fluff. No quick fixes. Just honest conversations about what's actually keeping you stuck.

This channel is for anyone who's ever started over on a Monday, kept their goals secret in case they failed, or felt like they were somehow broken for not being able to just stick to it. You're not broken. You're just afraid of being seen trying.

Let's talk about that. Most people don't have a self sabotage problem. They have a fear of being seen tr...

In this episode, I chat about the weighing scales and how to overcome that feeling of failing when the weighing scales will not budge.

 Female Fat Loss Program starts 6th April 33% discount - https://www.shanewalshfitness.com/female-fat-loss-program/

In this episode, we get honest about a feeling many of us have had but few of us dare to say out loud: the complicated, painful emotion of watching someone lose weight quickly on GLP-1 medication while we struggle with the same goal the "old fashioned way."

We cover: why this feeling is completely valid and what it's really telling you; the truth about the uneven biological playing field; five questions to ask yourself to move through comparison; and practical steps to protect your own journey and motivation.

Female Fat Loss Program starts 6th April 

In this episode I chat about whether AI Really Count Your Calories From a Photo?

Female Fat Loss Program starts 6th April 
33% discount - https://www.shanewalshfitness.com/female-fat-loss-program/

Todays guest is registered nutritionist, health writer and author of The Perimenopause Solution, the fibre effect. 

www.emmabardwell.com

Emma is the Author of the Fibre Effect- buy now

Online coaching 

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BRAND NEW FEMALE FAT LOSS PROGRAM STARTS Monday 6th April- SIGN UP HERE 

In this episode I chat about one of the least helpful things my clients have heard from other coaching   and I chat about why I will NEVER tell a client to trust the process.

Coaching
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In this episode I chat about one thing that is stopping you from where you want to go -  saying you fell off Track with your diet. 

Coaching
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In this episode I chat about Why Dropping Calories Is Your LAST Resort (Not Your First)

Coaching
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