In Moderation

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In Moderation

Rob Lapham, Liam Layton

108 episodes

4 days ago

What if the fastest way to stop bingeing is to stop banning foods? Coach Chris Terrell joins us to flip the script on weight loss by focusing on emotional eating, autonomy, and the basics that actually last. He works with people north of 300 pounds who feel written off, and his philosophy is refreshingly doable: master awareness and environment first, then let the numbers serve you—not rule you. We unpack why “eat the chips” can break the binge cycle, how restriction fuels obsession, and why...

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Health & Fitness,

All content for In Moderation is the property of Rob Lapham, Liam Layton and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

What if the fastest way to stop bingeing is to stop banning foods? Coach Chris Terrell joins us to flip the script on weight loss by focusing on emotional eating, autonomy, and the basics that actually last. He works with people north of 300 pounds who feel written off, and his philosophy is refreshingly doable: master awareness and environment first, then let the numbers serve you—not rule you. We unpack why “eat the chips” can break the binge cycle, how restriction fuels obsession, and why...

Show more...

Health & Fitness,

Episodes (20/108)

In Moderation

From Emotional Eating To Autonomy: Practical Tools For Lasting Weight Loss

What if the fastest way to stop bingeing is to stop banning foods? Coach Chris Terrell joins us to flip the script on weight loss by focusing on emotional eating, autonomy, and the basics that actually last. He works with people north of 300 pounds who feel written off, and his philosophy is refreshingly doable: master awareness and environment first, then let the numbers serve you—not rule you. We unpack why “eat the chips” can break the binge cycle, how restriction fuels obsession, and why...

4 days ago

1 hour 37 minutes

In Moderation

From Binge Cycles To Better Choices: Food, Autonomy, And The Protein Hype

A car break-in, hospital runs, property drama, and a rogue robot vacuum set the stage for a conversation that swerves from comedy to clarity. Out of the chaos, we dig into why bingeing often isn’t about hunger at all—it’s about autonomy, guilt, and the relief of choosing something no one can take away. That honesty opens the door to a different strategy: feel-first eating that reduces guilt, turns “forbidden” foods into normal choices, and slowly breaks binge routines without all-or-nothing r...

1 week ago

40 minutes

In Moderation

From DeLoreans to Deadlifts: Why Honesty Beats Hype in Fitness

We riff on moving mishaps, DeLorean-level jokes, and gummy bear lore, then settle into honest talk about Olympia culture, steroid disclosure, sustainable training, and why therapy complements the gym. Humor lightens the load while we push back on rage-bait fitness and champion skill-building over perfection. • statement furniture, moving chaos, and holiday flexes • host intros, posting habits, and brand deal standards • creatine gummies skepticism and dosing concerns • DeLorean gag meets Bac...

2 weeks ago

1 hour 23 minutes

In Moderation

Gratitude, One Thing at a Time

What if one small, honest thank-you could break a spiral? We go from laughing about chaotic days and dog-trashing-the-kitchen moments to a surprising mental reset that actually sticks: choose a single, concrete thing to be grateful for and repeat it through your day. David—known as Today I Am Grateful—opens up about hitting a wall, failing at the classic “write three gratitudes” advice, and discovering that one simple, repeatable anchor worked better for an anxious mind than any perfect routi...

3 weeks ago

1 hour

In Moderation

Tank Tolman From Viking Cosplay to Real-World Fitness

What if your workout felt like a quest instead of a chore? We sit down with creator and coach Tank Tolman to explore how fantasy, play, and small consistent steps can transform the way we approach health. From a childhood stacked with sports to a focused MMA chapter and a later ADHD diagnosis, Tank breaks down why brains like novelty, why light and playful sparring beats bravado, and how cosplay and storytelling can lower the barrier to entry for beginners who’ve never felt welcome in fitness...

1 month ago

52 minutes

In Moderation

Mindful Eating in a Noisy World

Ever wonder why some people can leave half a cookie untouched while others can't stop thinking about it? That difference isn't just willpower—it's about the relationship we've built with food, and the good news is that relationship can change. Our conversation dives deep into the journey from disordered eating to food freedom. We explore how the "noise" around food—those constant thoughts and cravings—can transform from "two megaphones on your ears" to simply "an annoying roommate you need t...

1 month ago

41 minutes

In Moderation

Protein-Packed Strategies for Everyday Meals

Looking to maximize your protein intake without the confusion? We're flipping the script on how we measure nutritional value by examining protein content per calorie rather than by weight—giving you a practical framework for making smarter food choices. Egg whites emerge as the surprising champion with a whopping 22 grams of protein per 100 calories, essentially functioning as pure protein in water form. Close behind are staples like chicken (19g) and Greek yogurt (18g), while plant options ...

1 month ago

25 minutes

In Moderation

We're not approved and that's perfectly fine.

What happens when the hosts become the guests on their own 100th episode? A wildly entertaining journey through the unexpected origin story of In Moderation. Mike takes the hosting reins as Liam and Rob reflect on how their paths first crossed through videos debunking health misinformation (it always comes back to Bobby). From Liam's background in sleep medicine to Rob overcoming social anxiety by posting videos during the pandemic, their conversation reveals how three content creators accid...

1 month ago

50 minutes

In Moderation

Food Minutes: How Your Diet Adds or Subtracts From Your Life

How long will that hot dog cost you? According to groundbreaking research from the University of Michigan, about 35 minutes of your life. But don't worry – that PB&J sandwich you love adds 36 minutes back! In this fascinating deep dive, we explore the surprising science behind how specific foods either add to or subtract from your lifespan. The findings challenge many common nutritional assumptions: fruits outperform vegetables (14 minutes added versus just 4), nuts and seeds are nutriti...

2 months ago

32 minutes

In Moderation

Interlude with Mike Pridgen - What You Really Need (And Don't Need) To Lose Weight

Ever feel like your wallet is getting skinnier faster than you are on your weight loss journey? Mike and Rob dive deep into the money pit of fitness marketing, exposing what you actually need to spend on—and what's just clever marketing. The duo tackles the premium pricing of products like Fairlife milk (spoiler: you're paying triple for just 4g more protein) and bust the myth that organic labels guarantee better nutrition. Between frozen vegetables that outlast their fresh counterparts and ...

2 months ago

36 minutes

In Moderation

In Moderation After Dark

Ever found yourself stuck at a rest stop, staring at rows of fast food options and wondering if there's any hope for your nutrition goals? Fear not! This episode tackles the eternal challenge of eating well while traveling. We dive deep into practical strategies anyone can use on the road. From the magic of pre-portioned nut packs to the underrated power of dried fruit (dried pears might just change your life), we share our go-to solutions that are affordable, convenient, and genuinely satis...

2 months ago

23 minutes

In Moderation

Earwax, Cockroaches, and Other Things That Go Bump In Your Canal

Have you ever wondered why your ears hurt on airplanes, what causes that annoying ringing, or why Q-tips aren't actually recommended for cleaning your ears? Wonder no more! This episode features a professional audiologist (who happens to be a Twitch streamer known as Average Girl Games) diving deep into the fascinating world of ear health and hearing. From the intricate anatomy of our ears to practical advice on protecting your hearing, this conversation is packed with surprising insig...

2 months ago

53 minutes

In Moderation

The Science Behind Autopsies: More Than Dead Bodies in Basements

Ever wondered what really happens when a forensic pathologist investigates death? Forget everything TV shows have taught you about dark basements and creepy examiners. The reality involves bright laboratories, extensive medical training, and meticulous scientific procedures designed to uncover truth. In this candid conversation, forensic autopsy technician Julia pulls back the curtain on a profession shrouded in mystery. With five years of hands-on experience and advanced degrees in forensic...

2 months ago

1 hour 30 minutes

In Moderation

When Your Coach Is Actually A Robot With A Six Pack

Ever wonder if your fitness coach is actually a sophisticated AI program pretending to be human? In this eye-opening conversation, we pull back the curtain on the growing problem of influencers using artificial intelligence to sell "personalized" fitness plans to hundreds or even thousands of clients simultaneously. Mike from "Mike Needs a Plan" joins us to share disturbing industry insights, including how a prominent fitness celebrity (described as "the Paul McCartney of our industry") was ...

3 months ago

46 minutes

In Moderation

Cheap Eats: From Struggle Meals to Survival Dinners

Ever wondered what people eat when money is tight or cooking enthusiasm is at an all-time low? This episode dives deep into the fascinating world of "struggle meals" - those budget-friendly dishes that keep us alive when times get tough. From the humble can of chili (which gets our highest rating, especially when topped with avocado) to questionably "budget-friendly" dishes that require sautéing ginger and making a roux, we rate them all with brutal honesty and plenty of laughs. We discover ...

3 months ago

21 minutes

In Moderation

Transforming America's Favorite Foods into Healthier Meals

The comfort foods we grew up with don't deserve their bad reputation. From cereal and hamburgers to mac and cheese and fried chicken, America's favorite dishes can actually be part of a balanced diet with some thoughtful modifications. Breakfast becomes a nutritional powerhouse when you add fresh fruit to cereal, use high-protein milk, or mix in fiber-rich options. Even the humble peanut butter and jelly sandwich – which University of Michigan researchers found adds more years to your life t...

3 months ago

31 minutes

In Moderation

Money-Saving Grocery Hacks That Actually Work

With SNAP benefits facing cuts and grocery budgets tightening across America, our deep dive into money-saving grocery strategies couldn't be more timely. Armed with a Buzzfeed list of 35 budget grocery shopping tips, we evaluate each recommendation on a scale from 1-10, separating genuinely helpful advice from less practical suggestions. The standout strategies earning our highest ratings include making detailed shopping lists, checking price-per-ounce rather than just looking at sticker pri...

3 months ago

47 minutes

In Moderation

From Fire Department to Fame: ScottyKFitness' Remarkable Path

Remember that mustache guy who made you spit out your coffee laughing about beef jerky and HOA disputes? Scotty K returns to the podcast where it all began, bringing us along for the wild ride his life has become since our last conversation. From quitting his firefighter job to reaching nearly 4 million TikTok followers in just over a year, Scotty's transformation has been nothing short of extraordinary. But what stands out isn't the follower count—it's what he's done with it. Through marath...

4 months ago

55 minutes

In Moderation

Oops, All Chemicals! A Candid Chat About Health Influencer BS

Ever wondered why your feed is filled with extreme transformations and diet challenges? In this candid conversation, we pull back the curtain on social media algorithms that reward controversy while burying genuinely helpful health content. The discussion takes a fascinating turn as we explore the phenomenon of fitness influencers presenting carefully curated physiques. From strategic lighting and posing to the unspoken truth about performance-enhancing substances, we break down why so many ...

4 months ago

49 minutes

In Moderation

Guessing Games, Protein Champions, and Fiber-Rich Discoveries

Ever wondered what nutritionists actually recommend for protein and fiber? In this laugh-out-loud food guessing game, we challenge each other to identify the top protein and fiber sources while sharing practical nutrition wisdom you can actually use. The protein showdown reveals some expected champions (lean beef and chicken breast) alongside surprising contenders like pasta and peanut butter. We break down exactly how much protein you get per serving and why these foods earned their place o...

4 months ago

35 minutes