What does your rotten health attitude struggle with most?

Episode Quotes:

“If you're not doing anything already in terms of exercise, nutrition is a little bit skewed, quite sedentary, it's easy to say 'Oh, it's my hormones'.”

“Life begins at 40, but getting to 50 can feel like a death sentence if you're not proactive with your health.”

"You start hearing all these scary things—weight gain, chronic fatigue, hot flushes, night sweats—and if you’ve not found a form of exercise you can stomach by then, you’re probably not going to start.”

'I'm going through the change,' because people are ashamed to say menopause. And it's just like—it's natural. It's a way of life.

"Just shut up, just be a rock. Just enjoy it.”

Ben and Fiona tackle the chaos, confusion, and clichés around menopause—cutting through the fluff and wellness bullshit to explain what’s going on in your body, and why “waiting it out” is not a plan.

• The four stages: premenopause, perimenopause, menopause, postmenopause—and why no one tells you what any of them mean until you’re in the thick of it
• The common symptoms no one takes seriously: night sweats, weight gain, joint pain, insomnia, brain fog, sudden rage.
• Why strength training, higher protein, and some basic structure aren’t “nice-to-haves”—they’re your ticket to not losing your mind or your independence.
• The truth about HRT: when it helps, what it won’t fix, and why your GP might still be stuck in 1998
• The shame around even saying the word menopause—and why calling it “the change” helps no one
• Plus, how the film Everything Everywhere All at Once weirdly sums up what it feels like to be perimenopausal, overstimulated, and still expected to be functional

You’re not broken. You’ve just been fed the wrong advice—or none at all.
And if you haven’t built the habits yet? You’re probably not going to start amid a hot flush.

With a temper as short as her legs, Fiona joins Ben each week to forcefully 'Push Your Health From The Pulls Of Life.'

Expect foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life coaching.

The Weekly Audio & Video Expansion on The world famous 'The Daily Rot' email includes:

Usefully Useless Fitness and Diet advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes
Narcissistic wisdom.

Howdy,

I'm Ben, the only 'health' coach who allows you to embrace your Rotten attitude towards exercise and nutrition!

I'm asking you to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Have you tried to improve your health in the past...?

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits - only to start the same rotten cycle again?

You can count your own reps...

Your Complimentary Rotten Health Guide
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What does your rotten health attitude struggle with most?

“Discipline Isn’t About Being Perfect—It’s About Having a Plan When You Can’t Be Arsed”

This episode unpacks the real reason most people fail at consistency—and spoiler alert—it’s not because they’re lazy.

Ben and Fiona tear down the myth that discipline is about grinding harder or punishing yourself into results. Instead, they reframe it as structure, systems, and having your own back when you least feel like it.

Key Takeaways:

• Motivation is unreliable.
  If your whole plan depends on “feeling it,” it’s already dead in the water.
• Discipline is structure, not self-punishment.
  It’s about removing choice in moments where choice becomes chaos.
• You don’t need to be perfect—just consistent enough.
  Fiona shares how learning to bounce back from slip-ups (instead of spiralling) was a game-changer.
• Slipping up doesn’t mean starting over.
  A bad day is just a bad day. Not a reason to torch the whole week.
• Messy repetition > heroic effort.
  Progress comes from doing the basics even when it feels crap, not waiting for a magical fresh start.

Straight from the buff horse's mouth:

Ben:

“You don't need to be motivated. You just need to have a plan that works on the days when you can’t be arsed.”

“People think discipline is about being hard on yourself. It’s not. It’s doing what you said you’d do even when the mood you said it in has long fucked off.”

Straight from the stubby leprechaun's mouth

Fiona:

“I used to think discipline meant I had to ignore every craving. But now I realise it’s about not letting a bad day become a bad week.”

“It’s not about doing it perfectly. It’s about doing it badly, repeatedly, until you get somewhere.”

With a temper as short as her legs, Fiona joins Ben each week to forcefully 'Push Your Health From The Pulls Of Life.'

Expect foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life coaching.

The Weekly Audio & Video Expansion on The world famous 'The Daily Rot' email includes:

Usefully Useless Fitness and Diet advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes
Narcissistic wisdom.

Howdy,

I'm Ben, the only 'health' coach who allows you to embrace your Rotten attitude towards exercise and nutrition!

I'm asking you to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Have you tried to improve your health in the past...?

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits - only to start the same rotten cycle again?

You can count your own reps...

Your Complimentary Rotten Health Guide
Youtube
Instagram
Facebook
Twitter

What does your rotten health attitude struggle with most?

Think you’re stuck with the body your genes gave you?

Doubt it.

This episode dives into the myths about genetics, metabolism, and why you’re not broken—you’re just not doing what you think you are.

We’re talking fat genes, Blue Zones, toddler-level self-control, and why ‘healthspan’ matters more than ticking off another miserable birthday.

No supplements. No cheat codes. Just fewer lies, more lifting, and the uncomfortable truth about what actually moves the needle.

Your genes aren’t your destiny. But your excuses might be.

Learn how your genetics may be affecting your health and fitness goals.

From the FTO gene to energy systems in sports, we’ll explore the role of genetics in your well-being. Find out if your genetics are holding you back!

Energy-Sapping Episode Quotes:

Genetics loads the gun. Environment, behaviour, and attitude pull the trigger.”

"You might live to 90—but if you're breathless tying your shoelaces and can’t wipe your arse, what’s the point?”

“The Blue Zones didn’t just eat beans. They won the genetic postcode lottery.”

“You don’t have to move. You don’t have to be plant-based. And you can still live a long life. But will you enjoy it?”

“Everyone wants the secret. It’s just: eat less of the shit you love and move a bit more. Sorry.”

“If your goal is to lose weight, you probably can’t keep eating like you’ve just been let loose at an all-you-can-eat buffet unsupervised.”

“There’s no such thing as clean or dirty food. Unless we’re talking about how you dropped it on the floor.”

"Your metabolism isn’t broken. You’re just eating more than you think and lying to yourself about how active you are.”

“Most observational studies lump chicken salads in with Rustlers burgers and call it ‘omnivore.’”

“People want ‘optimal’ health while sleeping 4 hours, walking 500 steps, and treating movement like a punishment.”

With a temper as short as her legs, Fiona joins Ben each week to forcefully 'Push Your Health From The Pulls Of Life.'

Expect foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life coaching.

The Weekly Audio & Video Expansion on The world famous 'The Daily Rot' email includes:

Usefully Useless Fitness and Diet advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes
Narcissistic wisdom.

Howdy,

I'm Ben, the only 'health' coach who allows you to embrace your Rotten attitude towards exercise and nutrition!

I'm asking you to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Have you tried to improve your health in the past...?

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits - only to start the same rotten cycle again?

You can count your own reps...

Your Complimentary Rotten Health Guide
Youtube
Instagram
Facebook
Twitter