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From Chef to Coach - Mike Denman's 50kg Transformation
From Chef to Coach - Mike Denman's 50kg Transformation
Special Guest: Mike Denman, owner of the FitDad program
Ian's Update:
15 days into fatherhood
Routine completely disrupted
Still hitting gym 4-5 times a week but struggling with diet discipline
Weight hovering in the 130s (kg), down from peak of 168kg
Mike's Story:
The Rock Bottom Moment:
Peaked at ~23+ stone during COVID lockdown
Worked as a chef with constant food access and wine obsession
The turning point: His 2-year-old daughter hugged a fat Buddha statue at a garden centre and shouted "daddy"
Wife sent him the photo thinking it was hilarious - it flipped a switch
The Journey:
Lost 50+ kilos over time through high protein, moderate fat, balanced carbs
Started with basic changes: cutting snacks, smaller portions, more walking
Tried multiple approaches: intermittent fasting, even veganism briefly
Carried up to 30kg in a backpack during walks to burn more calories
The secret: "I just didn't give up" - pushed past the plateau when others quit
Life as a Chef:
Constant food availability and temptation
Tasting all day as part of the job
Long shifts (midnight finishes), poor sleep, stress eating
Wine qualifications and massive personal collection
The environment enabled every excuse: shifts, stress, fatigue
Giving Up Alcohol:
Still owns 100+ bottles of wine with qualifications in wine
Quit because he genuinely didn't want it anymore - no struggle
Occasionally has half a glass of exceptional wine (Sassicaia, Sonoma Coast Pinot Noir)
"I was drinking a high-calorie depressant that ruined my sleep while trying to get healthy"
Once you become a "fit person" rather than a "fat person giving stuff up," the logic is clear
Current Business:
Left hospitality, now coaching full-time
60 active clients, helped 500-600+ through programs
Runs free 5-day "Fat Loss Kickstart" challenges every fortnight (100-200 participants)
Maintains free WhatsApp community for ongoing support
Focus: Online coaching for dads (more contact than traditional PT)
The Fatherhood & Diet Debate:
Ian's Dilemma:
Treats sugar as an addiction requiring complete abstinence
Patterns show: alcohol OR sugar leads to self-destruct button
Mental clarity on sugar-free diet was transformative
Childhood filled with sugar once he could earn money
Questions whether restriction created the problem or would have prevented it
The Kid Question:
Mike's coach raised 3-4 kids totally sugar-free with fewer illnesses and better focus
Ian planning: homemade baby food, blended veg/meat, avoid ultra-processed
The counterpoint: Ian's wife ate everything as a kid and has no weight issues
Risk: Will total restriction cause rebellion later?
Mike's take: Personality matters more than restrictions
Key Insights:
"The last 10 kilos are the hardest - people stop too early"
Online coaching provides more touchpoints than traditional PT
Sobriety happened naturally when identity shifted from "fat person restricting" to "fit person living"
Instagram/influencer advice can be "ludicrous and borderline dangerous"
Podcast Announcement:
This is one of the last "50kg Drop" episodes - rebranding to "Three Fat Dads" to focus on weight loss while navigating fatherhood. Looking to collaborate with Mike as a coach for the journey.
Connect with Mike:
Instagram: @MikeDenmanFitness
Free 5-Day Fat Loss Kickstart (link in bio, runs every fortnight)
Join the 50kg & Zero % Drop Podcast for Inspiring Weight Loss, Sugar Addiction Recovery, and Sobriety Stories!
Discover powerful strategies and real-life success stories focused on losing 50kg without setbacks. Our podcast offers expert advice on sustainable weight loss, overcoming sugar addiction, and maintaining sobriety. Whether you're battling cravings or seeking motivation to transform your life, each episode provides actionable tips, science-backed insights, and inspiring interviews to support your journey. Perfect for anyone committed to health, sobriety, and breaking free from sugar dependency. Subscribe now for motivation, education, and community support on your path to lasting change!
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2. 143kg to a Sub Four Marathon: Running Heavy with Neil Gunning
56:17||Season 9, Ep. 2Two days after running the Dublin Marathon into 40km/h winds and finally breaking four hours, Neil Gunning of Running Heavy Official joins the show.Neil weighed 143kg in 2016. After years of crash diets, including six months on a liquid diet, he learned to build habits instead of chasing quick fixes, became a nutrition coach and personal trainer, and started signing up for things that scared him: a Spartan race in Edinburgh, a marathon on a random Sunday morning, then ultras in the Irish mountains, Tenerife and the Cornish coast.With a sub five hour London Marathon as his 2027 target, Ian grills Neil on what actually works for heavier runners.In this episode:• Why you can't crash diet through a marathon block• Eating to 80% full and how much protein to aim for• Can you run a marathon with no carbs? Neil reacts to Ian's six month meat only plan• Ian's brother's theory on getting hammered two days before a race• The best trainers for bigger runners, and where carbon plates fit• A simple two session strength routine to keep you injury free• Hiding under half zips, laughing kids, and the day Neil finally raced in just a singletChapters00:00 Intro01:05 A first sub four in a Dublin gale02:37 Neil's story: from 143kg to the Spartan race05:17 Ultras, UTMB and the Arc of Attrition11:22 Why too many races wreck your A race13:56 Marathon March and a bout of pneumonia15:08 The extra barriers for bigger runners18:42 Why you can't diet hard in a marathon block22:43 Can you run a marathon with no carbs?31:26 The "get hammered" carb load theory35:48 Body confidence, half zips and the singlet40:21 Trainers for bigger runners48:20 Strength training for runners53:55 Where to find NeilFind Neil: Running Heavy Official on Instagram and YouTube, plus his personal Instagram, Neil Gunning.Ian is running the 2027 London Marathon to raise £2,500 for Wings for Life, the charity funding research into spinal cord injury. Donate here:https://2027tcslondonmarathon.enthuse.com/pf/ian-wellman
1. The Wheels Came Off: Baby, Stag Dos and Mr Marshmallow
43:48||Season 9, Ep. 1Donate for Ian's Marathon https://2027tcslondonmarathon.enthuse.com/pf/ian-wellmanThe 50kg Drop is back. After a year of abstinence took Ian within touching distance of his goal, the wheels came off. The baby arrived two weeks early, hospital cookies became a habit, the hottest and driest summer on record brought five stag dos (Albania and Benidorm included), and one drunken cigarette after 12 years off turned into 20 a day. The result is 30kg back on and a local shopkeeper who now calls him Mr Marshmallow.Mike Collins of No Sugar Nation doesn't let him off lightly. They dig into why stress, good or bad, drives the dopamine system, the "whack a mole" pattern where quitting one habit sets off another, and why Ian might be playing small just as a bigger life opens up. Mike lays out a practical restart: quit cigarettes first, keep a craving journal to uncover what you're really soothing, make sauna and breathwork daily practices rather than occasional treats, and build a new community around the change.With an April marathon and a five hour target, Ian commits to day one. Plus keto for endurance athletes, where rice fits in, and why snack foods are engineered to light up your brain.Mentioned in this episodeMetabolic Psychiatry Summit, starting Wednesday 21 October: metabolicpsychiatrysummit.comNo Sugar Nation community on Skool: joinnosugarnation.comDopamine Nation by Dr Anna LembkeThe Lore of Nutrition by Prof Tim NoakesHooked by Michael MossFollow Ian's marathon journey on Instagram: @the50kgdropA few things to check before publishing: you said you think the Instagram handle is the50kgdrop, so worth confirming. The summit line dates the episode, so either publish before Wednesday or trim it afterwards. I also left out your wife's postnatal experience since that's her story to share. Easy to add back if she's comfortable with it.
4. Bob Hits 50kg!
50:18||Season 8, Ep. 4Join Ian and Bob for a celebratory Christmas special as Bob officially hits the incredible milestone of losing 50 kilograms! After years of failed diets and yo-yo weight loss, both hosts found their solution through a sugar-free approach that changed everything.In this honest and inspiring episode, they share:Bob's journey from 184kg to losing 50kg through eliminating sugar, flour, caffeine, and alcoholIan's transformation losing 48kg using the same methodWhy traditional "eat less, move more" advice failed them for yearsThe unexpected mental clarity and peace that came from breaking their sugar addictionReal talk about the challenges of being a "fat person" in a world designed for smaller bodiesHow Ian's fertility issues resolved after weight loss, leading to becoming a fatherTheir post-sauna, post-Guinness reflections on what really works for sustainable weight lossKey Takeaways:The hosts discovered that treating sugar as an addiction rather than a willpower issue was the breakthrough they needed. By eating a simple diet of meat, eggs, butter, and salt, they experienced:Elimination of constant food cravings and mental "noise"No calorie counting requiredSustainable weight loss without feeling hungryImproved sleep, energy, and mental clarityResolution of health issues including fertility problemsWhat's Next:Ian and Bob are launching a 30-day No Sugar Challenge in January 2026 through their new website www.getmesugar-free.com. They're inviting listeners to join their community and experience the transformation for themselves.Episode Highlights:Bob's emotional revelation about losing the equivalent of a female chimpanzee (or his sister-in-law!)Shopping in regular stores for the first time in 15+ yearsThe brutal honesty about banya ice plunges and post-workout GuinnessWhy dry January isn't enough and what actually worksThe shocking truth about how food companies use addiction scienceThis isn't another fitness influencer telling you what to do - it's two guys who've been there, documenting their real journey from 168kg and 184kg to healthier, happier lives.Ready to start your own transformation? Visit www.getmesugar-free.comPerfect for listeners interested in: weight loss, addiction recovery, men's health, sugar-free living, sustainable lifestyle changes, honest conversations about obesity
4. New Year Special with Sophie Langley
57:08||Season 8, Ep. 4The 50kg Drop Podcast - New Year Special with Sophie LangleyIn this New Year episode, we welcome back our very first guest, Sophie Langley, to discuss what's changed in the world of weight loss, muscle building, and sustainable transformation over the past two years.Sophie shares the incredible success of her Elevate Programme, which helped 50 women lose over 500 pounds collectively with a 100% success rate. She reveals her evolved approach to coaching, focusing on reverse dieting, strategic diet breaks, and the critical importance of what happens AFTER you lose the weight - since over 85% of people regain it within 12 months.Ian opens up about his own journey hitting a plateau at 42-48kg lost, the dangers of extreme restriction, and his shift from obsessing over the final 2kg to focusing on building muscle and athletic performance. The conversation tackles the carnivore diet experiment, why carbs are essential for muscle growth, and the surprising truth about running and muscle loss.We dive deep into the psychology of sugar addiction, habit loops, and dopamine-seeking behaviors. Sophie shares game-changing strategies like creating "habit friction" and building reward systems to break unconscious eating patterns.Plus: Ian announces the launch of GetMeSugarFree.com - a 30-day challenge to help people identify triggers and break free from sugar, caffeine, flour, and alcohol.Whether you're starting your transformation journey or maintaining your progress, this episode is packed with science-backed insights and practical strategies for 2025 and beyond.Connect with Sophie:Instagram/TikTok/YouTube: @SophieElevateElevate 8-Week Programme launches January 12th - link in bio!
3. The 50kg & Zero % Drop - Season 8 Launch: Year in Review & 2026 Goals
42:05||Season 8, Ep. 3Join hosts Ian and Bob Cooper, along with sugar-free coach Mike Collins, as they launch Season 8 with a powerful year-in-review episode. This milestone podcast (around episode 90) marks a major turning point as both hosts approach their 50kg weight loss goals through sugar-free living.Key Highlights:Bob's Incredible Transformation:Hit rock bottom at 184.2kg (407 lbs) in July 2025Lost 44kg in just 5 months through Mike's 90-day sugar-free programOnly 6kg away from his 50kg goalWent hardcore: no sugar, no caffeine, no flour from day oneDiscovered mental clarity as the biggest unexpected benefitIan's Journey:Lost 42kg in first 6 months, now 2kg from hitting 50kg goalDropped from 3-4XL to XL clothingRunning 5K in 30 minutesExperienced setbacks with stress and drinking but bounced backLaunching GetMeSugarFree.com to help others2026 Goals:Bob: Hit 50kg loss by Christmas, then lose another 19kg by May (total 70kg drop)Ian: Get abs, run 5K under 25 minutes, learn to be a dadBoth planning strict January restarts after controlled December breaksKey Takeaways:Sugar addiction is harder to quit than alcohol and drugsMental clarity and emotional healing matter more than the number on the scaleWeight loss stalls are normal - stress and supplements can be factorsThe journey is about healing, not just losing weightPerfect for anyone struggling with weight loss, sugar addiction, or looking for real, unfiltered transformation stories from regular guys who've been there.
2. Overcoming Addiction and Transforming Health Through Carnivore with Mark Ennis
41:40||Season 8, Ep. 2In this powerful episode, Ian sits down with Mark Ennis, a fitness professional with over 30 years of experience who has dedicated the last five years to helping people transform their lives through the carnivore diet. Mark shares his deeply personal journey from anorexia at age 12, to severe obesity, suicidal depression, and ultimately finding healing through a carnivore lifestyle.Key Discussion Points:• Mark's transformation story - from eating disorder survivor to helping over 200 clients reverse chronic conditions• The mental health breakthrough that saved his life - how carnivore eliminated his depression within one week• Ian's own journey - losing 42kg in six months and overcoming sugar addiction• The science behind why carnivore works for metabolic healing• Debunking common myths about cholesterol, heart health, and the need for carbohydrates• Why traditional healthcare often misses the root cause of chronic disease• The dangers of Ozempic and pharmaceutical weight loss solutions• How to properly transition to carnivore diet in phases• Success stories: reversing Type 2 diabetes, fatty liver disease, PCOS, and endometriosisStandout Moments:Mark shares the heartbreaking story of his partner's parents' cancer treatment and how conventional nutrition advice failed them. He also reveals his remarkable client success - a wheelchair-bound Type 2 diabetic who lost 200 pounds and is now training for bodybuilding competitions.Ian opens up about his own fertility struggles and how six months of carnivore led to his wife's pregnancy after three years of trying.**Connect with Mark Ennis:**Instagram/TikTok: @fitnessbeyondtime01Email: nsmark93@gmail.comProgram Details:Mark offers 3-6 month coaching programs focused on phase-based transitions to carnivore, with emphasis on finding your "reason why" beyond just weight loss.Episode Themes: Carnivore diet, sugar addiction, mental health, metabolic healing, weight loss transformation, chronic disease reversal
1. Stag Dos, All-Inclusives, and the 'Never Again' Question
55:26||Season 8, Ep. 1Welcome to the Zero Percent Drop podcast - a candid conversation about life without alcohol, hosted by Sam James and Carl Radley, with regular appearances from weight loss legend Ian Wellman.In this episode, Sam and Carl dive into the realities of staying sober in social situations, from all-inclusive holidays to upcoming stag dos. They discuss:Holiday Challenges: Sam shares his experience at a Turkish all-inclusive resort with three kids, navigating the constant availability of alcohol while staying committed to sobrietyFamily Dynamics: Carl talks about celebrating Christmas in Spain with both English and Spanish traditions, plus updates on his sons' pursuits in football and actingThe Forever Question: A thoughtful discussion about whether you need to commit to "never drinking again" or if it's okay to leave room for special occasions like wine tastingsRedefining Traditions: Sam grapples with planning his stag do - moving away from the traditional booze-focused weekend toward activities like hiking, wellness experiences, or achievement-based adventuresQuality of Life: Both hosts reflect on what they've gained from sobriety - better sleep, more present mornings with their kids, and genuinely enjoying their weekendsThe conversation is honest, relatable, and filled with practical insights for anyone questioning their relationship with alcohol or supporting someone who is.Perfect for: Anyone exploring sobriety, parents balancing family life, or those curious about life without alcohol.
48. Energy Medicine - Back in the Ring: Boxing, Emotional Triggers & Finding Balance w/ Uma Naidoo
34:44||Season 7, Ep. 48Ian talks openly about returning to boxing, balancing intensity with stress, and trying not to fall into the old “train hard, eat harder” traps. He’s chasing fitness, structure, and peace — not just the number on the scale. Uma brings her trademark calm and explains the deeper emotional layers behind eating habits, body-image shifts, and how meditation, balance, and nervous-system recovery prevent burnout.Expect real talk, laughs, accountability… and an unfiltered look at that fine line between levelling up and overloading.In this episode:Getting back into boxing without falling into old cyclesWhen “more training” becomes a stress triggerEmotional eating vs emotional healingMeditation that feels like a dream stateSciatica, cold plunges, saunas & recovery ritualsBody dysmorphia and becoming comfortable in a new bodyNovember challenge: move every day, get fitter, stay calmBuilding a routine you don’t blow up on the weekendKey Quote:“I don’t really care about losing weight this month — I care about getting fit enough to fight a man. Or a bear.”Challenge of the Month:Move every day in November. Steps. Sweat. Structure. No panic — just forward momentum.Follow the journey:Instagram: @the50kgDropCommunity sign-ups & challenges announced weekly.If you're new here:This is a real-time transformation — physically, mentally, emotionally. No filters, no guru nonsense, just raw change and the experts helping make it happen.