This week Matt and Keris discuss creating an awareness around your coping mechanisms, showing compassion to self and having a healthy "bounce back rate".

Plus the three things that cause negative health habits and the power of visualisation.

Show Notes:
Film - This is 40
Book - Joe Dispense, Breaking the Habit of Being Yourself 
Meditation - Burgs (also check out Mt. Wolf feat Burgs)
Toothpaste - Dimples

194 - 3 Things That Cause Negative Health Habits & the Power of Visualisation

Always feeling like you’re not doing “enough”?

This week on Fitter Food Radio, Matt and Keris explore the impact of leaky boundaries and the relentless sense that we’re falling short - whether in work, relationships, or our own wellbeing.

Including unpacking why so many of us live with a nagging guilt, constantly chasing productivity and perfection, yet never quite feeling like we measure up.

They discuss how this “never enough” mindset is often rooted in a lack of clear boundaries, people-pleasing tendencies, and a culture that glorifies hustle at the expense of rest. W also look at the emotional weight this carries - shame, burnout, and self-judgement - and how it can affect both physical and mental health.

As always, Matt and Keris share practical tips to help you recognise where your energy is leaking, how to establish healthier boundaries, and start reclaiming your time, headspace, and self-worth.

Hope you enjoy the episode! If you have any thoughts or suggestions for future topics, we’d love to hear from you at info@fitterfood.com.

Tune into Fitter Food Radio wherever you get your podcasts or watch the latest episode right here.

Interested in our 12 month programme? Find out more and join the waitlist here: https://fitterfood.com/12month/

209 - Always Feeling Like You're Not Doing Enough?

Ever found yourself obsessively checking your Strava splits, overthinking your to-do list, and wondering when life got so... serious?

Strap in, Fitties! This one’s a jumbo episode because, well… we got a bit carried away chatting all things health, mindset, and the madness of modern life!

We dive into how social media and over-reliance on our phones are frying our brains, and how stepping away - even for 36 hours - can offer huge perspective.

We talk about the importance of environments that support focus and mindfulness, and why creativity, play, and even doing things badly (hello sewing machines and pottery classes) are vital for emotional health.

Plus tips on reprogramming the reactive mind, learning to sit with discomfort rather than distracting from it, and recognising that overwhelm often stems from unmet emotional needs, not a lack of productivity hacks.

Whether it’s making space for language lessons, finding joy in nature, or reflecting with compassion instead of criticism, we hope this conversation helps you identify one thing you can put into action this week to support your health, happiness, and sanity.

Plus... why Matt confessed to checking himself out naked in the mirror (purely scientific, obviously 👀)

Show Notes:

[Book] Mindsight by Dr. Dan Siegel

Find out more about Matt and Keris at fitterfood.com

210 - Jumbo Chats, Naked Reflections & Doing More of What You Love

Ever felt like you’re holding it all together on the outside... but slowly losing yourself on the inside?

This week on Fitter Food Radio, Matt and Keris dive into what really lies beneath the stress, overwhelm, and self-sabotage so many of us face. Especially when we’re constantly stuck in doing mode.

We explore how it’s possible to become completely disconnected from your needs, emotions, and identity when life becomes all about work, caretaking, productivity, or simply surviving the day.

We chat about:

- The warning signs of emotional disconnection (and why they often show up as bloating, burnout or insomnia)

- Why body image struggles are rarely about the body (and what they are trying to tell you)

- How to stop outsourcing your worth and start rebuilding from the inside out


As always, we’d love to hear what resonates – drop us a line at info@fitterfood.com.

P.S. Keris is running a free Body Image Workshop on Wednesday 16 July at 7pm - it's a practical session to help you explore how your beliefs and emotions are impacting your health and self-worth. You can sign up for free here: https://fitterfood.com/body-image-freedom-workshop-16-07-25/

212 - When You Lose Yourself to Keep Everything Else Going

Strap in - we cover a lot! From accents and ASMR to anxiety, body image, and why it’s so hard to stop doing.

Keris talks about how illness forced her to slow down, sit still, and face all the stuff she’d been avoiding, including years of using health, exercise and “busyness” as a distraction. Matt reflects on body image, comparison, and how even with all the knowledge in the world, it’s still easy to get pulled off track.

We also get into:
– Why most of us are always on (and what that does to the nervous system)
– The deeper reasons behind emotional eating and comfort behaviours
– Strength vs control (and how to know which you’re chasing)
– Why your mind kicks off the second you sit still

Keris is also sharing more about the Mindful Body Method, a new space launching in September that’s all about slowing down, reconnecting, and learning to live from a place of calm, not chaos. You can find out more here: www.fitterfood.com/themindfulbodymethod

213 - Body Image, Burnout & Learning to Do Less

Fitter Food Radio is a to the point, no BS fortnightly podcast series presented by the authors of "Paleo Primer” - Matt Whitmore and Keris Marsden. It’s dedicated to health, fat loss, nutrition, training, performance and other lifestyle factors all in the name of helping you become awesome. All this along with a bit of banter, good laughs and stories of our own personal journeys we aim to change the quality of as many peoples lives as possible. Both coffee lovers hugely passionate about real food, daily happiness, helping others and thriving in life with the odd bit of ice cream and bacon here and there.

New tracks tagged #keris marsden