Christmas and New Year don’t derail your progress — the all-or-nothing mindset does.

In this episode, I talk you through how to approach the festive period realistically, without trying to lose fat, hit PBs, or be “perfect”. The goal isn’t progress — it’s damage limitation, so January feels like a continuation, not a punishment.

We cover:

• Why Christmas Day isn’t the issue, but the days around it are
• How to keep appetite, blood sugar, and energy stable without tracking
• Simple nutrition rules to prevent one meal turning into a week-long binge
• How much training is enough over Christmas (and why more isn’t better)
• Why walking is the most underrated fat-loss and health tool at this time of year
• The mindset shift that stops the January guilt cycle before it starts

If you can keep a few key habits in place — protein, movement, and consistency — you’ll head into January feeling stronger, clearer, and in control.

Enjoy Christmas. Eat the food. Have the drinks. Just don’t disappear.

For decades we were told to eat a certain way — follow the food pyramid, fear fat, load up on carbs, choose “low-fat” everything and trust that government nutrition guidelines had our best interests at heart.

But what if that entire system was built on industry lobbying, faulty science, and marketing, not health?

In this episode, I break down how the 90s food pyramid shaped a whole generation’s eating habits — and why it left millions of people overweight, confused and blaming themselves for something that was never their fault.

You’ll hear:

• How cereals, seed oils and sugar-heavy “health foods” became normal

• Why obesity and diabetes exploded right after we followed that advice

• Why you’re not struggling because of “willpower” — you were conditioned to fail

• Real client stories showing how fast your body can change once you stop eating the way you were told to

• Simple steps to start unlearning the food rules that made you sick in the first place

If you’ve ever wondered why losing weight feels harder than it should… this episode will finally make it make sense.

You’ve been told for years that fat makes you fat and clogs your arteries — but what if that’s completely wrong?

In this episode, Adam Barski PT breaks down the truth about low-fat diets, cholesterol, and why your body actually needs healthy fats to thrive. From hormone health and brain function to heart protection and fat loss, this one flips decades of bad nutrition advice on its head.

Learn how full-fat foods like Greek yoghurt, butter, and olive oil can support your energy, metabolism, and long-term health — especially for women over 40.

👉 If you’re tired of starving yourself on “low-fat” diets and want to learn how to eat more, feel better, and finally lose fat the right way — hit the link in Adam’s bio to book a free 30-minute nutrition chat.