Claim OwnershipThe Rebuild Podcast
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© Ross
Description
Helping busy, success driven guys get a handle on bad habits so they can get back in shape and get the best out of themselves
57 Episodes
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💥 Why just "trying harder" is rarely the answer - and what to do instead💥 The power of environment in relation to your habits 💥 Getting a handle on anxiety & overthinking 💥 3 powerful questions to ask yourself to get better results 💥 The brutally honest reason you end up stuck on an "eternal diet" cycle - and how to break it
💥 Rocks, pebbles + boulders - the only things that really make a difference to your energy levels 💥 Why the gym kick keeps leaving you tired and sore - and how to change that💥 The brutally honest truth about weekend boozing and your mental & physical performance 💥 Why looking for hacks and supplements is a waste of time when it comes to energy and performance unless you have 3 KEY BASICS nailed down
💥 The real reason you fall off track long term (nothing to do with willpower or discipline)💥 Building out a bulletproof long term strategy💥 Why your plan doesn't work when "life happens", & how to change so it does💥 A simple perspective shift to make training and nutrition non negotiable parts of your week💥 The stage of training where consistency is built (that most guys never get to)
💥 Can you "booze & lose???"... the reality 💥 The 1 stage of being in shape 90% of guys never get to, that makes it easy to have a beer and stay in shape💥 Creating a lifestyle that supports your goals, rather than gets in the way💥 What my client Paul became "addicted to", which made stayig off it easy💥 A simple mindset shift to stop relying on willpower or discipline
💥 Simple strategies to stop "winging" your weeks and weekends 💥 The #1 thing you can easily implement into your day to reduce stress & improve mental clarity💥 How to stop nights out and social events de-railing your progress (without becoming a hermit)💥 My 3 weekly non negotiables that allow me to stay consistent with my training and diet year round💥 How to structure your nutrition when eating out or on the go, without being "that guy" eating a salad💥 Creating a bulletproof "back up plan" for weeks when you are out of your routine
💥 The surprising reason guys in shape year round don't do "diets".... (and what they do instead)💥 Simple strategies to develop a better relationship with booze💥 How to stay consistent year round, even on weeks where sh*t hits the fan💥 The ridiculously simple habit I developed to go from chaotic and inconsistent to clear and in control💥 The system I use with my clients to take control of their weekend habits, without relying on willpower or discipline💥 A simple mindset shift that will stop you "sacking everything off" every time motivation dips
💥The brutally honest reason so many men get stuck in destructive weekend cycles for years 💥How I went from booze, bags and Uber Eats every weekend a few years back, to regaining control of my weekends (will surprise you)💥2 simple mindset shifts to kill "FOMO"💥The real cost of low weekend standards in relation to mental health, relationships your career💥Proven strategies to get a handle on bad weekend habits (spoiler - it doesn't involve willpower or discipline)
💥Building out a bulletproof strategy to make success inevitable💥3 Fatal Goal Setting mistakes to avoid 💥Why you don't need more discipline or willpower in 2026 (and what you need instead)💥The surprising reason failing to hit goals is a GOOD THING (but only if you do this one thing)💥The exact system I use personally to set goals and strategise every year💥Powerful questions that will keep you on track long after the January motivation has faded💥The key to setting the right level of goal for yourself to maximise personal growth
💥 Why motivation has nothing to do with discipline - and everything to do with the questions you avoid💥 The question that kills procrastination and forces honest action💥 How to stay consistent without “trying harder” or relying on fake motivation💥 The weekly question that exposes excuses before they derail you💥 The real cost of not doing the work - and why future you is paying for it
💥 The shocking reasons following "diet" will make you fat - and what to do instead💥 The truth about Keto, Carnivore & Low Carb diets💥 Why and when "fasting" COULD be a strategy you could use to lose fat - but only if you understand these key principles 💥 The foundations of a good diet every guy needs to look and perform at their best💥 Copying Instagram Influences - and why its f***ing up your progress
💥 The brutally honest reason "balance" is keeping you stuck💥 Exactly what I'd do if I wanted to get lean without giving up beer💥 How I enjoy beers guilt free whilst staying in shape year round (simpler than you think)💥 Internal struggle; how to stop battling with yourself and finally become the guy you want to be💥 The reality of alcohol and fat loss💥 Simple strategies for managing your social life and seeing progress on the scales
💥 Why you “feel like your failing” (and a simple mindset reframe to instantly change that)💥 Ditching the destructive “all or nothing” mindset💥 How to stop going round in circles and build relentless consistency, even when you don’t feel motivated 💥 Simple strategies to stop nights out completely de railing your progress 💥 A simple framework to get crystal clear - and elevate - your personal standards so you can get the best out of yourself
💥 3 Absolute keys to maximising your energy over 30💥 Surprising energy draining habits you don’t realise you have💥 Why “low testosterone” & “low metabolism” have NOTHING to do with feeling knackered all the time (& whats really going on)💥 The brutally honest reason you crash in the afternoon (& how to easily fix it)💥 Simple daily routines I use to maximise energy, focus & productivity through the day
💥 The surprising reason self control has F*CK ALL to do with willpower, discipline or motivation 💥 A ridiculously simple strategy used by Marines in battle situations you can implement straight away to massively improve your levels of self control💥 The differences between “masculine energy” & “feminine energy” and which one you need more of💥 The #1 mistake I see loads of guys making leading to man vs food 💥 Why we do things that don’t serve us even when we know we shouldn’t
💥 Why motivation always fades & what actually keeps you going (spoiler - its not just discipline)💥 The stage of change 95% of guys never get past - and how to break through it💥 How to make practicing discipline feel effortless💥 The real reason you keep falling off (it’s not because you’re lazy)💥 How to build standards so high, you never need motivation again
💥 The best decision I ever made for my own personal development 💥 The surprising reason I got lost (and put back on) 2-3 stone multiple times over the years (& the one thing I changed to stop it happening)💥 Brutally honest reason I struggled with low confidence and self esteem for years - and the mindset shift that change it 💥 One absolutely golden piece of advice I always remind myself of when I feel like throwing in the towel 💥 The hard truth I learned about “work - life balance"💥 The moment I realised “discipline” wasn’t my problem - something much deeper was
💥 Why so many men feel “off” even when life looks fine on paper.💥 The real reason you fall into destructive habits (spoiler - its nothing to do with FOMO, willpower or discipline)💥 The surprising reason achieving most peoples version of “success” is making you unhappy💥 Do this “1 thing” to massively increase your energy, mood and drive💥 Reframing the myth of “selfishness”💥 Practical ways to reconnect with yourself: simple habits, physical challenges, and routines that reignite purpose
💥 The 1 massively under rated thing I do EVERY WEEK to massively increase my productivity💥 Why I was an out of shape "victim" for years until I changed one thing in relation to my mindset💥 The brutally honest reason you will never realise your potential until you nail this one thing💥 3 crucial mistakes I see a lot of guys making when it comes to personal development 💥 The mindset that every successful guy has💥 The one thing that will give you more discipline, mental strength + self confidence than any other personal development hack
💥 The brutally honest reason you cave under peer pressure (& what to do about it)💥 A simple mindset shift to easily avoid "FOMO" causing you to f*ck up your progress every weekend💥 Simple strategies to build self confidence in social situations & not have to rely on bevvy💥 The #1 piece of advice I was ever given on developing strong boundaries💥 Improving your social environment to support your goals 💥 One ridiculously simple thing you can do to 10X your chances of staying on track EVEN IF you have a social event coming up
💥 Why more willpower and discipline is NOT the answer & what to do instead💥 Understanding the emotional cycle of change 💥 The brutally honest reason the majority of people who lose a significant amount of weight put it all back on within a year💥 The ONE THING I changed to make getting a handle on my weekend habits easier 💥 Changing your relationship with failure 💥 Why doing “Dry January”, “Sober October” and crash dieting for holidays is actually keeping you stuck
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