To get access to 50 Free High Protein Recipes, head over to our Instagram @performwellpodcast, and click on the link in our bio.Instagram's:  @coach.dan.king@getfitbynick@dr__pak

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king   In this episode, we’re joined by Kat Hutchings, yoga instructor, community leader, and mental health advocate, for a deep dive into yoga, mindfulness, and managing stress in the modern world.   Kat shares how yoga helped her overcome anxiety and how it became her way to help others move, breathe, and feel better. We discuss the misconceptions around yoga (“you have to be flexible”), how to start if you’re a beginner, and why yoga is so much more than stretching, it’s movement, mindfulness, and meditation combined.   Follow Kat Hutchings: Instagram: @kathutchings_yoga YouTube: Kat Hutchings Yoga Website: kathutchingsyoga.co.uk

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king In this episode, we’re joined by Philly Fleming, online coach, nutrition expert, bikini competitor, and future physiotherapist, to talk all things female training, hormones, and realistic fitness goals. We cover everything from how to train around your cycle, common myths that still plague women’s fitness (“toning,” lifting light weights, and fear of “getting bulky”), and why strength training should be every woman’s superpower. Philly shares her journey from bodybuilding to balance, how she repaired her relationship with food, and why she’s on a mission to bring evidence-based education into women’s health and coaching.   If you enjoyed this episode, make sure to follow the podcast and share it with a friend who’d find it valuable.   Follow Philly Fleming: Instagram: @philly_fleming Website: phillyflemingcoaching.com

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team:Nick Finch: @getfitbynickDan King: @coach.dan.king If you’re sitting all day, feeling tight, sore, or stuck in a slump, this is your guide to fixing it. In this episode, we break down the ultimate 30-minute workout plan for desk-bound people—a routine that improves posture, strengthens your hips, glutes, and core, and helps you move and feel better without spending hours in the gym. What you’ll learn: Why short, consistent mobility beats hour-long yoga classes The two most important stretches for desk workers: thoracic extension & hip flexor Why your hip flexors need strengthening as well as stretching How to wake up lazy glutes and prevent back pain The key movement patterns (squat, hinge, push, pull) that hit your whole body Two simple training templates you can run in 30 minutes How to train with “controlled aggression” for better results

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team:Nick Finch: @getfitbynickDan King: @coach.dan.king   We tackle the protein bar controversy head-on, Joe Wicks’ claims, James Smith’s rebuttal, and what actually matters for your health. We unpack marketing versus reality, why “high protein” doesn’t always mean high value, and how to balance convenience, digestion, cost, and results without falling into fear-mongering. What you’ll learn: How to think about ultra-processed foods with an 80/20 mindset Cost-per-protein: bars vs chicken vs shakes (and when each makes sense) Bioavailability and labelling tricks (vitamins on the wrapper ≠ nutrient-dense food) Shakes vs bars vs whole foods—smart ways to hit your target Lactose tips (vegan blends or simply double dinner protein and split portions) Quick, one-tip fixes for brain fog, “slow metabolism,” poor skin, and more We’re coaches focused on sustainable, real-life changes, not medical fear tactics or perfect-world advice. Context first, results second, obsession never.  

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team:Nick Finch: @getfitbynickDan King: @coach.dan.king In this episode of the PerformWell Podcast, we’re joined by Dr. Paul Fairburn, lecturer, nutritionist, and endurance expert, for a deep dive into the world of evidence-based nutrition. We cover: Why navigating online nutrition advice is so confusing The fundamentals that really matter for health & performance The truth about supplements like creatine, omega-3s, and collagen Endurance nutrition for older adults and everyday athletes Cognitive performance, stress, and food for brain health Myths around seed oils, processed foods, carnivore, and vegan diets Why public health is about more than just telling people to “eat better” This episode is packed with clarity, practical advice, and science-backed insights you can use right away. Follow Dr. Paul Fairburn:Website: ultraendurancenutrition.comInstagram: @paulfairburn.nutrition

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king   In this episode of the PerformWell Podcast, we get real about hybrid training, trying to balance running, endurance work, and strength training without losing all the muscle you’ve worked so hard for. We break down how we’re fueling, why recovery is the secret weapon, and the common mistake people make by thinking cardio will “kill your gains.” Spoiler: you can absolutely do both, if you’re smart about it.   If you enjoyed it, please like, comment, and subscribe. It really helps us grow this community and bring you more conversations like this.

In this episode of the PerformWell Podcast, we break down what these drugs actually do, why so many people are turning to them, and the dangerous misconceptions around using them as a “quick fix.” From nutrient deficiencies, osteoporosis, and muscle loss, to the mental rollercoaster that comes with relying on a jab, we expose the truths people aren’t talking about. But this isn’t just a rant, we also share the real foundations of fat loss and long-term health: resistance training, building habits, managing stress, and developing the patience to stick with the process. Because while injections might help you lose weight in the short term, they won’t build the resilience, confidence, and lifestyle you need to keep it off. If you’ve ever considered taking Manjaro, or know someone who has, this episode will give you the perspective you need to make an informed choice. If you enjoyed this conversation, drop a like, leave a comment, and don’t forget to subscribe. It helps us reach more people with real, no-nonsense health advice.

DM us "Recipe" on IG for our High Protein Guide: @coaching_lab Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king Follow Danny Harkins: Instagram: @DannyHarkins1   In this episode of the PerformWell Podcast, we sit down with Danny Harkins, a former prisoner turned boxing coach, for one of the most powerful conversations we’ve had on the show. Danny opens up about being diagnosed with ADHD as a child, how the wrong lessons in school and society can fuel a victim mindset, and why he believes structure, sport, and self-awareness are the real solutions. He takes us inside the prison system, where he spent years transforming himself through reading, journaling, and self-reflection, eventually coaching others and finding purpose. If this episode hit home, like, comment, and subscribe, it helps us reach more people with these conversations.

In this episode of the PerformWell Podcast, we’re joined by Luke Alfano, coach and fitness creator, for a raw conversation about what really works when it comes to nutrition, training, and long-term health.   We dig into the biggest misconceptions in the fitness industry, why “more” isn’t always better, why supplements aren’t a magic fix, and why perfectionism around diet often leads to failure. Luke shares his philosophy on whole foods, gut health, and the underrated role of fiber, as well as his take on controversial topics like cheat meals, the carnivore diet, and ultra-processed protein snacks.   If you enjoyed this chat, please like, comment, and subscribe. It really helps us reach more people with content that makes a difference.   Follow Luke Alfano: Instagram: ⁠@LukeAlfanoFitness⁠   Follow the PerformWell Podcast Team: Nick Finch: ⁠@getfitbynick⁠ Dan King: ⁠@coach.dan.king⁠

In this episode of the PerformWell Podcast, we sit down with Mitch Hutch, a former Royal Marine Commando who’s just completed the world’s longest triathlon, a mind-blowing 13,000km journey from sea level all the way to the top of Mount Everest.   Mitch takes us through Project Limitless, his 240-day adventure that included swimming the English Channel, cycling across 19 countries, running nearly 900km into Nepal, trekking to Everest Base Camp, and finally summiting Everest itself.   This is one of the most inspiring and raw conversations we’ve had on the podcast. If you’ve ever questioned your own limits, Mitch’s story will change how you see what’s possible.   If you enjoy this episode, we’d love it if you could like, comment, and subscribe. It makes all the difference! Follow Mitch Hutch & Support Project Limitless: Instagram: @_mitchhutch Charity: SAVSIM   Follow us for more content: Nick Finch: @getfitbynick Dan King: @coach.dan.king

In this episode of the PerformWell Podcast, we sit down with Craig, ex-paramedic turned online coach and bodybuilder, to dive deep into the realities of performance enhancement, fitness myths, and what really drives people in the gym. We talk about the pressures young men face from social media, the rise of testosterone replacement therapy, and how misinformation is pushing people into dangerous shortcuts. Craig also exposes fitness industry fads on TikTok and shares what actually works for health, performance, and longevity.   If you enjoyed this conversation, like, comment, and subscribe, it helps us reach more people with real, unfiltered conversations like this.   Follow Craig (Apex Fitness Coaching): Instagram: @apex_fitness_coaching_ TikTok: @apexfitnesscoaching   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king

In this episode of the PerformWell Podcast, we sit down with movement coach Kuba to explore a refreshing approach to fitness   Kuba shares his journey from teenage parkour adventures in Poland to teaching movement as a way to reconnect with the body. We dive into why “playful training” can be the key to long-term health, how to overcome the fear of injury when learning new skills, and why balancing enjoyment with discipline makes training sustainable for life. If you’ve ever wanted to move better, feel stronger, or just enjoy training again, this conversation is packed with insights you can start using today.   Follow Kuba for more movement tips: Instagram: @kuba.moves   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king

In this episode of the PerformWell Podcast, we sit down with Phil Gore, firefighter, ultra runner, and the man who set the Backyard Ultra world record by running 798 kilometres over 119 hours.   Phil shares the mental and physical strategies that allowed him to push beyond human limits in a race with no finish line.   We also dive into his life as a firefighter, how the job shaped his resilience, and why experience, not just fitness, was key to breaking the record.   Whether you’re into endurance sports or just love stories of grit and perseverance, this episode will leave you inspired to test your own limits. If you enjoy this episode, like, comment, and subscribe   Follow Phil Gore: Instagram: @phil.gore.ultrarunner   Follow the PerformWell Podcast Team: Nick Finch: @getfitbynick Dan King: @coach.dan.king

<p>In this episode of the PerformWell Podcast, we’re joined by personal trainer and radio host Gemma for an eye-opening conversation about women’s health, HRT (Hormone Replacement Therapy), and the realities of training through menopause.Gemma opens up about her own fitness journey, overcoming an eating disorder, and why strength (not just weight loss) should be the focus as women age. We dive into how hormones, gut health, and even under-eating can sabotage results, plus practical strategies to train smarter, reduce stress, and build muscle that lasts.We also get real about common myths, from crash diets to quick fixes like Manjaro, and why lifting heavy could be the key to longevity for women.This is a powerful episode for anyone looking to understand the female body better, whether you’re training yourself or supporting someone you love.If you found this episode helpful, leave a review, and follow for more, it makes all the difference!Follow Gemma for More Insights:Instagram: @gemmapaddy82Follow the PerformWell Podcast Team:Nick Finch: @getfitbynickDan King: @coach.dan.king</p>

<p>In this episode of the PerformWell Podcast, we sat down with PE teacher Kate Macadorey for a raw, insightful conversation about kids, education, and the future of sport.</p><p><br></p><p>We dive into everything from how technology is impacting children's activity levels to the challenges of teaching in a world where screen time is winning over playtime. Kate shares her on-the-ground perspective from working across public and private schools, discussing everything from participation trophies and gender dynamics in PE to nutrition, lunch choices, and even how ChatGPT is creeping into classrooms.</p><p><br></p><p>We also explore the big question: Are we raising a generation that’s lost its competitive edge, or just redefining what performance really means?</p><p><br></p><p>As always, if you enjoyed this episode, leave a review, and don’t forget to subscribe, it means the world to us!</p>

<p>In this episode of the PerformWell Podcast, we’re tackling one of the most common challenges we see with clients and listeners alike, protein intake. If you’ve ever struggled to hit your protein goal, felt confused by food labels, or wondered whether plant-based protein really cuts it, this one’s for you.</p><p>We break down the basics of protein sources, from animal vs. plant-based options to understanding quality, bioavailability, and what actually fuels your performance. We also get practical, sharing meal planning strategies, snack ideas, and mindset shifts to help you stop overthinking and start hitting your numbers.</p><p>Plus, we talk about the deeper stuff: why some people sabotage their goals, how psychology plays a role in nutrition, and how to stay consistent without being obsessive.</p><p>If you&#39;re serious about improving your health and performance, this episode gives you the tools to make protein work for you, not against you.</p><p>If this helped you out, leave a review, and make sure you follow. It really means a lot to us!</p><p>Follow us for more nutrition and performance tips:</p><p>Nick Finch: <a href="https://instagram.com/getfitbynick">@getfitbynick</a></p><p>Dan King: <a href="https://instagram.com/coach.dan.king">@coach.dan.king</a></p>

<p>In this episode of the PerformWell Podcast, we dive into one of our favourite topics, training styles, past and present. We unpack the evolution of fitness programming, comparing science-based lifting methods with old-school, traditional approaches.</p><p>We talk about why it’s not always about one or the other, but how blending both can actually get you the best results. It all comes down to intent, purpose, and knowing when (and how) to push or pull back.</p><p>We also dig into our personal experiences, the value of time under the bar, and why just following trends, like Hyrox, won’t necessarily get you where you want to go. If you care about training smart, not just hard, this episode is for you.</p><p>As always, thanks for tuning in! If you enjoyed the conversation, drop a like, leave a comment, and hit that subscribe button, it really helps the show grow.</p><p>Follow the PerformWell Podcast Team:</p><p>Nick Finch: @getfitbynick</p><p>Dan King: @coach.dan.king</p>

<p>Welcome to our 100th episode of the PerformWell Podcast! We honestly can’t believe we’ve made it this far, and we’re so pumped to celebrate this milestone with the people who’ve supported us the most: our partners.In this special episode, we take a look back at how it all started, reflect on the ups and downs, and talk about what’s kept us consistent through it all. From personal stories about health, fitness, and food to honest conversations about modern medicine, communication, and relationships, we cover a lot in this one.You’ll also hear some fun stories, get a peek into our personalities, and hopefully walk away with a few laughs and maybe even a couple of insights on love, growth, and what it really means to support someone.Thanks for being here, whether you’ve been with us from the start or just found the podcast, we’re so grateful. Here’s to 100 more!If you found this episode helpful, funny, or just real, we’d love it if you could follow us and leave a review. It really helps us grow!Follow us on Instagram:Nick Finch: @getfitbynickDan King: @coach.dan.king</p>

<p>In this episode, we sit down with Shaun Jones to tackle some of the most pressing challenges faced by modern men. Shaun opens up about his journey of emotional control, the importance of fitness in building resilience, and the profound impact bullying has had on his personal development. With candid insights, he shares his approach to toughening up emotionally while stressing the importance of self-defence for women.This episode also explores the influence of relationships, feminism, and the ongoing journey of personal growth. Shaun shares powerful lessons from his own experiences with bullying, the role martial arts played in building his confidence, and how discipline can transform your life.This conversation is a must-listen for anyone looking to grow emotionally, physically, and mentally. Shaun’s no-nonsense approach to life, fitness, and self-improvement will inspire you to toughen up, take charge of your emotions, and embrace the journey of personal growth.Follow Shaun Jones for More Insights:Instagram: @shaunjonescoaching</p><p>YouTube: @shaunjonesfightingStay Connected with the PerformWell Podcast Team:Nick Finch: @getfitbynickDan King: @coach.dan.kingIf you found this episode valuable, don&#39;t forget to follow us and leave a review, your support helps us grow!</p>