In this episode of Big Fellas, Darren and Mark break down the newly published food pyramid from the U.S. Department of Health and Human Services and what it really means for everyday weight loss and health.

They compare the modern pyramid to the original version from the 1970s, exploring how decades of nutritional research — and major shifts in how we eat — have shaped today’s updated guidance. The conversation highlights a clear move away from refined carbohydrates and ultra-processed foods, towards whole, minimally processed meals built around protein, healthy fats, vegetables, and fruit.

Darren and Mark also discuss why no government guideline should be followed blindly. Instead, they encourage listeners to use the new pyramid as a framework, not a rulebook — one that supports better decision-making, hydration, and long-term consistency rather than short-term dieting.

This episode is about understanding the bigger picture of nutrition, learning from past mistakes, and taking personal responsibility for what goes on your plate.

Key Takeaways:

1. The new food pyramid prioritises whole, minimally processed foods.
2. Refined carbohydrates and sugary foods are significantly reduced compared to the 1970s model.
3. The inverted design reflects a shift toward protein and healthy fats.
4. Dietary advice has evolved alongside major changes in food availability and lifestyles.
5. Government guidelines are tools, not guarantees — personal responsibility still matters most.
6. Hydration and food quality play a major role in long-term health and weight loss.

🎯 Sponsored by Man v Fat

Looking for structure, accountability, and a supportive environment to put healthy habits into practice? Join Man v Fat and take control of your health.

👉 https://manvfatfootball.org/

In this practical and no-nonsense episode of Big Fellas, Darren and Mark break down the six most effective weight loss strategies for 2026 — cutting through trends, hype, and social media noise to focus on what actually works.

At the heart of the conversation is the one principle that still underpins all successful weight loss: a calorie deficit. While it might not be exciting, Darren and Mark explain why it remains the most reliable and scientifically proven method for losing weight. From there, they explore different ways men are achieving that deficit, including intermittent fasting, low-carb and keto-style diets, high-protein whole foods, and exercise-led fat loss.

The episode also tackles the growing role of medical weight loss interventions, discussing where they can help and why they must be paired with lifestyle change to be effective long-term. Drawing on their own experiences, Darren and Mark offer balanced, realistic advice to help listeners choose an approach that fits their lifestyle, mindset, and goals as they head into 2026.

This episode is ideal for anyone who wants clarity, structure, and a grounded plan to move forward with confidence in the year ahead.

Key Takeaways:

1. A consistent calorie deficit remains the most effective method for weight loss.
2. Intermittent fasting can work well if nutrition is properly managed.
3. Low-carb and ketogenic approaches may help by shifting the body toward fat usage.
4. High-protein, whole-food diets support satiety and muscle preservation.
5. Exercise-led fat loss, especially through team sports, boosts motivation and consistency.
6. Medical weight loss options can support results but must be combined with lifestyle change.

🎯 Sponsored by Man v Fat

If 2026 is the year you want structure, accountability, and real momentum, join Man v Fat and surround yourself with men on the same journey.

👉 https://manvfatfootball.org/

In this New Year’s Day special of Big Fellas, Darren and Mark kick off 2026 with a powerful conversation about the one thing that determines long-term weight loss success more than diet plans or gym routines: mindset.

They’re joined by Dr. Sheheryar Banuri, a Dean and Lecturer at Cambridge University, whose work sits at the intersection of mindset, decision-making, and behavioural economics. Dr. Banuri explains why weight loss isn’t about willpower alone, but about the thousands of small decisions we make every day — often when our mental energy is already drained.

The discussion explores how habits are formed, why motivation comes and goes, and how understanding emotional vs rational decision-making can radically improve your chances of success. Dr. Banuri introduces the concept of choice architecture — shaping your environment so the healthier option becomes the easier option — and explains why breaking big goals into simple daily actions is the real key to sustainable change.

This episode is a must-listen for anyone who wants to start 2026 with clarity, confidence, and a smarter approach to weight loss that actually lasts.

Dr. Banuri is also the author of The Decisive Mind, a book that explores how we make decisions under pressure, why we often choose short-term comfort over long-term benefit, and how to design better systems around ourselves to consistently make the right choices.

Rather than relying on motivation, the book focuses on practical strategies to reduce decision fatigue, manage emotional triggers, and build habits that support long-term goals — making it especially relevant for anyone serious about weight loss, health, and personal development in 2026.

👉 You can find The Decisive Mind here:

https://www.amazon.co.uk/Decisive-Mind-Right-Choice-Every-ebook/dp/B09ZQJZ9NK/

Key Takeaways from this episode:

1. Mindset plays a critical role in successful, long-term weight loss.
2. Weight loss is driven by daily decisions, not bursts of motivation.
3. Emotional decision-making often undermines health goals without us realising.
4. Structuring your environment can make healthier choices easier.
5. Different types of motivation can be harnessed at different stages of a journey.
6. Breaking big goals into small, daily actions leads to sustainable success.

🎯 Sponsored by Man v Fat

If 2026 is the year you want structure, accountability, and real momentum, join Man v Fat and surround yourself with men on the same journey.

👉 https://manvfatfootball.org/

In this festive episode of Big Fellas, Darren and Mark tackle a question every man on a weight loss journey faces at Christmas: should you relax and enjoy it, or stay disciplined to protect your progress?

The lads take opposing views, with Mark arguing that Christmas is a time to switch off, enjoy the food, and not beat yourself up over a short-term break from routine. Darren, on the other hand, urges caution, explaining how overindulgence can make January far harder and derail momentum that’s taken months to build.

Through honest debate and personal experiences, they explore the realities of festive eating, the mental impact of “all or nothing” thinking, and why self-awareness matters more than rigid rules. Rather than prescribing one right answer, this episode encourages listeners to choose an approach that suits their personality, habits, and long-term goals.

Whether you’re aiming to maintain control or simply avoid undoing all your hard work, this episode offers a practical perspective, reassurance, and a sustainable mindset for navigating Christmas without guilt.

Key Takeaways:

• Christmas presents real challenges for men trying to manage their weight.
• Mark believes enjoying the festive period can support a healthier mindset.
• Darren warns that unchecked indulgence can make restarting harder in January.
• There’s no one-size-fits-all approach — self-awareness is key.
• Staying hydrated and making conscious choices can reduce damage.
• A sustainable mindset around food is more important than short-term perfection.

🎯 Sponsored by Man v Fat

Looking for structure and support to stay on track all year round? Join Man v Fat and build healthy habits that last beyond Christmas. Sign up today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this frank episode of Big Fellas, Darren takes centre stage to talk openly about men’s mental health, a subject that still carries far too much stigma. With the stark reality that one in eight men struggles with mental health issues, Darren shares his own experiences of stress, pressure, and recovery, shaped in part by his time working in the police.

He reflects on how societal expectations often push men to stay silent, convincing them they must “just get on with it”, even when they’re struggling. Darren challenges that mindset head-on, reinforcing that asking for help is not weakness — it’s strength.

The conversation explores the warning signs of poor mental health, the importance of professional support, and how physical activity, community, and honest conversations can play a vital role in recovery. This episode is a call to action for men to prioritise their mental wellbeing and to support each other by creating a culture where it’s safe to talk.

Key Takeaways:

• One in eight men experiences mental health issues, yet many suffer in silence.
• Stigma and social expectations often stop men from seeking help.
• Asking for support is a vital step toward recovery, not a sign of weakness.
• Darren shares how his policing career impacted his mental health over time.
• Physical activity, including football, can significantly support mental well-being.
• Open conversations and community support are essential for long-term mental health.

🎯 Sponsored by Man v Fat

Looking after your mental health starts with looking after your physical health too. Join Man v Fat for accountability, community, and support. Sign up today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this powerful episode of Big Fellas, Darren and Mark sit down with Chris, who shares his incredible story of losing ten and a half stone, a transformation built on consistency, mindset, and a complete shift in how he viewed food and health.

Chris opens up about the struggles that came before his success, from battling with food choices and emotional eating to learning the importance of accountability. He explains how surrounding himself with the right people, including trainers and supportive communities, helped him stay on track even when motivation was low.

The conversation digs into both the physical and mental sides of transformation, exploring how changing your relationship with food, building structure into daily life, and finding purpose through fitness can completely reshape your future.

Chris’s journey is a true reminder that it’s never too late to change, and that progress comes not from perfection, but from persistence.

Key Takeaways:

• Chris lost 10½ stone through consistency, structure, and self-discipline.
• Accountability, from trainers, friends, and the MvF community, was key to his success.
• Shifting mindset to see food as fuel, not comfort, is crucial for long-term change.
• Mental strength and emotional awareness are vital to overcoming setbacks.
• Weight loss is possible at any stage — all it takes is a single decision to start.
• Community support makes the journey easier and more enjoyable.

🎯 Sponsored by Man v Fat

Find your community and start your own transformation. Join Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this deeply personal and reflective solo episode of Big Fellas, host Mark Hall opens up about his lifelong journey with weight loss in a raw and emotional conversation, this time, with the help of ChatGPT.

Mark takes listeners back to his childhood, sharing his earliest memories of being teased about his weight and how those moments shaped his self-esteem, friendships, and confidence. He speaks candidly about the emotional connection he developed with food and how it became both a comfort and a challenge throughout his life.

As the episode unfolds, Mark discusses key turning points that pushed him toward change — from a difficult moment in his professional life to finding structure and success with the Cambridge Weight Plan. He reflects on the power of accountability, the unwavering support of his partner, and the lessons learned through years of weight fluctuations.

This isn’t just a story about losing weight; it’s a story about resilience, self-awareness, and the ongoing process of becoming healthier both physically and mentally. Mark’s openness serves as a powerful reminder that every journey has setbacks, but with the right mindset and support, progress is always possible.

Key Takeaways:

• Mark’s early experiences with teasing and body image shaped his relationship with food.
• Emotional eating played a major role throughout his life, especially during stressful times.
• A challenging moment in his career became the catalyst for positive change.
• Accountability — through his partner and the podcast — helps him stay consistent.
• Weight loss is never linear; every experience contributes to long-term growth.
• Health is an ongoing journey that requires self-awareness, support, and patience.

🎯 Sponsored by Man v Fat

Join a community built to help men lose weight, stay accountable, and find support. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this episode of Big Fellas, Darren and Mark explore one of the toughest stages in any weight loss journey, the final hurdle.

They discuss the psychological and physical challenges that come with trying to lose those last few stubborn pounds, using the story of a listener named "Dave", who has already lost an incredible six stone but now struggles to shed the final one to reach a healthy BMI.

The lads dive into why progress often slows down near the end, how the body adapts to lower weight, and what adjustments can help break through plateaus. They talk about the need to recalibrate your diet, increase activity levels, and pay attention to the mindset shifts required when the scale seems stuck.

It’s an honest look at the mental side of weight loss, how compliments and external validation can both motivate and distract, and why staying focused on your personal goals matters most. With practical advice and real talk, this episode will help anyone facing the “last stone struggle” find a smarter, more balanced way forward.

Key Takeaways:

• Losing the final bit of weight is often the hardest part of the journey.
• Hitting a plateau is normal and requires strategy adjustments to overcome.
• Caloric needs decrease as you lose weight; the diet must adapt accordingly.
• Increasing physical activity can help restart progress.
• External validation can be motivating but also mentally challenging.
• Seeking expert advice or support can make a big difference at this stage.

🎯 Sponsored by Man v Fat

Join a community that helps you stay motivated, supported, and accountable. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/