Shows
The Transformation Fit PodcastHow to Stay On Track Over the Festive Period (Without Ruining Christmas)December is full of social events, late nights, disrupted routines, and endless opportunities to say “I’ll start again in January.” But the truth? Christmas is just 1 day — and pressing pause for four or five weeks can destroy your progress and your momentum.In this episode, Josh explains exactly how to navigate the festive season without going backwards. You’ll learn:Why you must shift from “all or nothing” into a “maintain, don’t meltdown” mindsetHow TF structures December training to keep you consistentThe danger of waiting until motivation magica...
2025-12-0508 min
The Transformation Fit PodcastWhy Your Environment Matters More Than MotivationMost people think progress comes from discipline, motivation, or the perfect diet… But there’s one factor that sits above all of that — your environment.In this episode, Josh breaks down why the people you spend time with, the energy in the room, and the support around you can completely transform your results. Inspired by the recent Winter Olympics event at Transformation Fit — where clients shocked themselves with new personal bests — this episode shows you the power of community, encouragement, and positive pressure.If you feel stuck, unmotivated, or like you’...
2025-12-0206 min
The Transformation Fit PodcastI Tried Weight Loss Injections for 3 Months... Here’s the TruthThis week, I'm sharing my full, uncensored experience of taking weight-loss injections (like Wegovy and Mounjaro) for 3 months — including the benefits, side effects, the shocking data from my bloodwork, and the truth about these drugs.I break down:Why I decided to test these drugs despite not being overweightExactly how much weight I lost (and how much was fat vs muscle)How my VO₂ max, sleep, stress, and strength changedWhat happened to my cholesterol, triglycerides, and liver enzymesThe difference between weekly injections vs micro-dosingThe surprising ways these drugs affected my cravings, appetite and even my e...
2025-11-2030 min
The Transformation Fit PodcastThe Most Potent Anti-Ageing Tool You’re Not Using YetEveryone’s looking for the next anti-aging breakthrough - the miracle supplement, the special diet, the perfect protocol.But the truth is, the most powerful anti-ageing tool available today isn’t a pill or a powder - it’s strength training.In this week’s episode, Josh explains how muscle mass and strength are directly linked to life expectancy and quality of life. He breaks down shocking statistics about hip fractures, grip strength, and inactivity — and why losing muscle is the silent threat no one talks about.
2025-10-1412 min
The Transformation Fit Podcast“I’m Eating Healthy But Still Not Losing Weight" - Here’s WhyYou’re eating healthy, training consistently, and still not losing weight — sound familiar? In this week’s episode, Josh breaks down the three key levers that actually control fat loss and explains the most common mistakes people make when they think they’re “doing everything right.” From hidden calories and weekend overeating to liquid calories and low activity, this episode gives you simple, actionable strategies to finally get the scales moving again.Show Notes:Introduction: Why “eating healthy” doesn’t always equal fat lossWhat Does “Healthy” Really Mean? Hidden...
2025-10-0715 min
The Transformation Fit PodcastThe Four Pillars of Health: A Simple Framework for Lasting ResultsMost fitness advice only scratches the surface—focusing on exercise, sometimes on nutrition. But true health goes much deeper. In this episode, Josh shares the Four Pillars of Health framework, developed through years of coaching over a thousand clients. Discover why sleep, exercise, nutrition, and mindset are all essential, how they interact with one another, and which pillar might be your personal anchor.Show Notes:Introduction: Why the industry fails by focusing only on exercise/nutritionThe Four Pillars Defined: Exercise, nutrition, mindset, sleepWhy Sleep Is Often the Fo...
2025-09-2912 min
The Transformation Fit PodcastSeason 2 Is Here: Personal Health, Fitness, & How I lost 10.5kg This SummerWelcome back to Season 2 of the Transformation Fit Podcast! In this re-launch episode, Josh shares a personal update covering his summer training, self-experimented dieting phase, and the lessons learned along the way. From track and field sessions with his son, to climbing Snowdon with clients, to aggressive calorie deficits and their effects - Josh opens up about the wins and struggles. Plus, hear about his exciting new role coaching at Leicester City’s Academy.Show Notes:Welcome back to Season 2 – why the podcast is returning nowSummer traini...
2025-09-2211 min
The Transformation Fit PodcastExercise After 50: Essential Strategies for Strength, Health, and LongevityAre you over 50 and wondering how to exercise effectively to stay strong, healthy, and independent? In today's episode, Josh debunks common myths about exercising as we age and outlines the key strategies you should focus on. Learn the essential types of exercise, why strength training is critical for your health and independence, and practical nutrition tips to complement your fitness efforts.Disclaimer: "During this episode, I referenced a study indicating cardiovascular training can reverse heart ageing by approximately 20 years. To clarify, the research I mentioned (Howden et al., 2018) involved previously se...
2025-06-2316 min
The Transformation Fit PodcastThe Truth About Weight Loss Injections RevealedCurious about weight loss injections like Wegovy and Mounjaro? In this episode, Josh shares his evolving perspective on these controversial drugs. Learn exactly how they work, the real benefits and risks involved, including potential muscle loss and rare side effects like vision issues. Discover if these drugs could be a suitable aid in your weight loss journey, and how to safely integrate them with exercise and nutrition for optimal results.Structured Show Notes:Introduction: Josh’s initial skepticism about weight loss injectionsPersonal Experience: A...
2025-06-1212 min
The Transformation Fit PodcastStop Diet Confusion: 3 Simple Steps to Guaranteed ResultsFeeling confused by endless diet trends and weight-loss myths? In today's episode, Josh simplifies the complex world of nutrition, highlighting the three fundamental levers you can control for real results. Discover how to effectively create a calorie deficit, understand the critical role of protein, and learn the importance of personalisation and flexibility to maintain lasting success.Structured Show Notes:Introduction: Debunking complicated diet trendsThe 3 Levers of Weight Loss: Calories, exercise, and activityUnderstanding Calorie Deficit: The cornerstone of effective weight lossImportance of Protein: Satiety...
2025-05-2722 min
The Transformation Fit PodcastWhy Your Weight Loss Goals Fail (And How to Fix It)Struggling with nutrition and weight loss? You're probably setting yourself up for failure without even realising it. In today's podcast, Josh explains why understanding your nutrition baseline and setting realistic goals is crucial. Discover why healthy eating isn't an "on-or-off switch" and learn the key mindset shifts necessary to achieve sustainable weight loss and improved health.Structured Show Notes:Introduction: Why nutrition is crucial for weight lossFundamental Nutrition Principles: Calorie deficit, higher protein, personalisation, flexibilityHealthy Eating Continuum: Understanding nutrition as a spectrum, not black and white
2025-05-2012 min
The Transformation Fit PodcastWhy You're Losing Motivation (and How To Fix It)Ever feel like you're not making progress, even when you're working hard? In today's podcast, Josh shares an eye-opening client story demonstrating the incredible power of monitoring progress. Discover why tracking your results can completely change your mindset and motivation, and learn exactly which key metrics you should monitor to stay committed, motivated, and on track with your fitness journey.Structured Show Notes:Introduction: Struggling with motivation and commitmentClient Story: How tracking transformed her mindsetThe Importance of Metrics: Using the inbody scanner fo...
2025-05-1608 min
The Transformation Fit PodcastMaster Your Mindset: The 3-Step Formula for Staying Consistent with Your Health & Fitness GoalsEpisode Description: Struggling to stay consistent with your health and fitness goals? You're not alone. In this second part of our mindset series, Josh shares a simple, three-step formula for generating unstoppable momentum, mastering your mindset, and effectively tracking progress. Discover practical strategies to overcome resistance, handle setbacks, and build lasting habits that make consistency feel effortless.Structured Show Notes:Introduction: The real reason consistency feels so challengingStep 1 - Generating Momentum: Starting small and building momentum with minimal viable actionsStep 2 - Mindset Mastery:...
2025-05-0913 min
The Transformation Fit PodcastMindset Shifts That Transform Your Health and Fitness ForeverEpisode Description & Show Notes:Episode Description: In this powerful episode, Josh shares the three core mindset shifts that separate those who achieve life-changing results from those who stay stuck. Drawn directly from the recent Transformation Fit Mindset Seminar, Josh explains how to create a new identity, why systems beat goals, and how to break free from the all-or-nothing trap. If you’re serious about long-term health and fitness success, this episode will show you how to think—and act—differently.Structured Show Notes:Introduct...
2025-04-2910 min
The Transformation Fit Podcast77, Diabetic & Unable To Walk - How Strength Training Gave Maria Her Life BackThink strength training is only for the young or injury-free? Think again. In this short and powerful episode, Josh shares the story of Maria—a 77-year-old woman with diabetes, high blood pressure, sciatica, and limited mobility—who reclaimed her independence through just one hour of strength training per week.This is your reminder that it's never too late to start, and you're never too far gone to get stronger, healthier, and more mobile. Intro: The myth that strength training is dangerous for older adults or people with health conditionsMee...
2025-04-2406 min
The Transformation Fit PodcastThe Debt You're Ignoring: How Health & Money Troubles Are AlikeIs Your Health in Debt? The Truth You Need to HearIn today's eye-opening episode, Josh Rylatt draws powerful parallels between financial debt and declining health, sharing his personal journey of overcoming significant debt and weight gain. Learn how ignoring small warning signs in your health can lead to significant long-term consequences, and why making consistent "minimum payments" to your wellbeing can completely transform your life. Tune in for practical advice on starting small, building momentum, and reclaiming your health, one step at a time.Structured Show Notes:...
2025-04-1607 min
The Transformation Fit PodcastHow I Transformed My Life: The Story Behind Transformation Fit In this powerful and deeply personal episode, Transformation Fit founder Josh reveals the pivotal experiences that led him from teenage rebellion, mental health struggles, and prison, to becoming an award-winning fitness entrepreneur. Josh candidly shares how fitness, mentorship, and mindset shifts completely transformed his life, providing listeners with actionable insights on overcoming adversity, harnessing accountability, and finding life-changing mentors.Structured Show Notes:Introduction: Understanding why I started Transformation Fit.Early Struggles: How losing sports led to escalating trouble and mental health challenges.Rock Bottom: Arrest, imprisonment, and the...
2025-04-0811 min
The Transformation Fit PodcastStop Overcommitting – The Real Reason You’re Struggling with ConsistencyIn this first episode, Josh strips back the noise around health and fitness and gets real about why most people struggle to stay consistent.It’s not about a lack of motivation or willpower—it’s about trying to do too much, too soon.Josh shares how overcommitting to long workouts and rigid routines often leads to failure and frustration. He also reflects on his own journey, including how perfectionism delayed this very podcast for two years.You’ll learn:Why short, achievable workouts build long-term consistencyHow perfection kills momentumThe simple mindset shift th...
2025-03-3106 min