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/

In this uplifting episode of Big Fellas, Darren and Mark chat with Alex Whelan, who shares his incredible journey from 130 kilos to a healthier, happier life, losing 4.5 stone along the way. His story is proof that with the right mindset and tools, anyone can turn their fitness goals into reality.

Alex opens up about how the Couch to 5K programme became the turning point in his journey, transforming his initial dislike for running into a genuine passion. He explains how running, paired with better nutrition and accountability, helped him not only lose weight but also rediscover confidence and mental clarity.

The conversation highlights the balance between diet and exercise, the importance of celebrating small wins, and the value of community support through initiatives like Parkrun. Alex’s story serves as a reminder that progress doesn’t have to start with perfection; it starts with taking the first step.

Key Takeaways:

• Alex lost 4.5 stone after starting his journey at 130 kilos.
• The Couch to 5K programme transformed his approach to running and fitness.
• Sustainable weight loss comes from combining exercise with dietary accountability.
• Celebrating small wins helps maintain motivation and consistency.
• Community-based activities like Parkrun provide encouragement and support.
• Calorie tracking and mindful eating are key to long-term success.

Find out about Couch to 5K here:

There are many providers of Couch to 5K Alex used the Adidas app. However, you can find more information here: https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/ The NHS offers the app for free.

🎯 Sponsored by Man v Fat

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

👉 https://manvfatfootball.org/

In this relatable and motivational episode of Big Fellas, Darren and Mark tackle one of the toughest parts of any weight loss journey: the plateau.

Mark opens up about his own recent experience of feeling deflated after seeing no movement on the scale, even while sticking to his routine. It’s an honest conversation about the emotional side of weight loss, and how easy it is to lose motivation when the results seem to slow down.

Together, Darren and Mark explore why plateaus happen, how to recognise them as a normal part of the process, and what practical steps you can take to push through. They discuss the importance of zooming out, looking beyond the scales and focusing on other indicators of progress like energy levels, body measurements, and overall health.

With a focus on mindset and resilience, the episode reinforces the “1% better every day” approach, proving that consistency, reflection, and patience are what really lead to long-term success.

Key Takeaways:

• Weight loss plateaus are completely normal and part of the process.
• Focus on overall progress, not just the number on the scales.
• Review your eating habits and exercise plan for small, effective tweaks.
• Track alternative metrics like body measurements and energy levels.
• Stay patient and persistent — consistency wins over time.
• Lean on community and support to stay motivated during setbacks.

🎯 Sponsored by Man v Fat

Join a community that helps you stay accountable and motivated on your journey. 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 are joined by Becky Belzano, a nutritionist and coach with a background in food and HR, who brings a fresh and practical perspective to men’s health and nutrition.

Becky shares her journey into nutrition and how her experience working with people and food businesses shaped her understanding of how diet impacts not just physical health but also performance, mood, and energy. Together, they dive into the psychological side of eating — exploring why men turn to comfort foods under stress, how cravings often signal unmet needs, and why restrictive “all-or-nothing” diets rarely work.

The conversation focuses on building sustainable habits through small, consistent changes rather than drastic overhauls. Becky explains how to simplify meal planning, create supportive environments, and use community-based programmes like Man v Fat to stay accountable.

Packed with relatable insights, practical advice, and encouragement, this episode is a must-listen for any man looking to understand his relationship with food, improve his nutrition, and create long-term change that fits his lifestyle.

Key Takeaways:

• Nutrition should be tailored to individual goals and lifestyles — there’s no one-size-fits-all plan.
• Cravings often reflect emotional or physical needs, not just willpower lapses.
• Long-term success comes from systems and habits, not temporary diets.
• Small, consistent improvements can lead to lasting health changes.
• Healthy eating supports both mental well-being and physical performance.
• Community-based initiatives like Man v Fat provide essential support and accountability.

If you'd like to find out more about how Becky can help you with your nutrition, visit her website here: https://beckybalzanocoaching.co.uk/

🎯 Sponsored by Man v Fat

Join a community that helps you stay on track and is supported every step of the way. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this inspiring episode of Big Fellas, Mark sits down with Dave Cooper, who shares his powerful story of losing 6.5 stone through a combination of Mounjaro weight loss injections, lifestyle changes, and sheer determination.

Dave opens up about his lifelong battle with weight — from childhood struggles to the challenges of managing his health during his time as a police officer. He reflects on how stress, comfort eating, and busy routines contributed to his weight gain, and how a pivotal moment with his children made him realise it was time for change.

His story goes beyond medication; it’s about mindset, patience, and the community that kept him accountable. Dave talks about how the Man v Fat programme provided the structure and camaraderie he needed to stay consistent, celebrate small wins, and rebuild his confidence.

This episode is a raw, honest, and motivating look at how taking that first step — and staying the course — can completely transform your health and happiness.

Key Takeaways:

• Dave lost 6.5 stone using Mounjaro injections alongside lifestyle changes.
• His journey highlights the mental and emotional challenges of long-term weight management.
• Accountability and community support, such as Man v Fat, are crucial for lasting success.
• Small, sustainable changes build long-term results.
• True transformation comes from patience, mindset, and a supportive environment.
• Weight loss isn’t just physical — it’s about reclaiming energy, confidence, and quality of life.

🎯 Sponsored by Man v Fat

Join a community that keeps you accountable and supported on your journey. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this powerful and deeply personal episode of Big Fellas, Darren and Mark sit down with Rachael Shephard, an author and coach helping women overcome alcohol dependency through her transformative Sober Mama program.

Rachael opens up about her own journey, from losing her mother and navigating the emotional aftermath, to confronting her reliance on alcohol as a coping mechanism. Her story sheds light on the often-overlooked link between alcohol, anxiety, and depression, revealing how drinking can mask deeper emotional pain while making it worse over time.

The conversation goes beyond personal experience, exploring the science and psychology behind addiction, the power of community, and how profound improvements in mental and physical health can begin within days of quitting. Together, they challenge the social norms that normalise drinking and discuss how sobriety can be a path to empowerment, not deprivation.

This episode is a raw and inspiring look at transformation, healing, and what it truly means to take back control.

Key Takeaways:

• Alcohol acts as a depressant, often worsening anxiety and dependency cycles.
• Rachael’s 90-day Sober Mama program offers daily coaching and accountability.
• Withdrawal discomfort typically eases within days, leading to major mental health gains.
• Sobriety can quickly improve physical health, including liver regeneration.
• Emotional trauma often underpins alcohol dependency and must be addressed for recovery.
• Society’s normalisation of drinking — especially among women — needs to be challenged.

🎯 Sponsored by Man v Fat

Join a community that supports healthier habits, accountability, and real change. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

Rachael works with women, but there are several free resources available on her website: https://sobermama.co.uk/. You can also find her book here: https://sobermama.co.uk/book/

In this powerful episode of Big Fellas, Darren and Mark are joined by Matt Gibson, whose story of transformation is as inspiring as it gets, from battling obesity and chronic pain to running ultra marathons.

Matt opens up about his early struggles with denial around his weight and the wake-up call that came when sciatica forced him to face his health head-on. His turning point came when he joined Man v Fat, combining his love of football with a supportive community that helped him stay accountable.

He shares the small, sustainable changes that made a massive impact, focusing on balance over perfection, with strict discipline during the week and flexibility at weekends. Matt also talks about his incredible journey into endurance running and how it has become a symbol of how far he’s come, both physically and mentally.

Beyond fitness, Matt’s story carries deep emotional weight as he discusses his motivation to raise awareness and funds for Huntington’s disease, which has affected his family. His journey is a reminder that transformation is about far more than weight — it’s about purpose, resilience, and community.

Key Takeaways:

• Matt went from struggling with obesity to completing ultra marathons.
• Small, gradual changes proved more effective than drastic overhauls.
• His balanced diet approach allowed for flexibility while staying on track.
• The camaraderie of the Man v Fat community was key to his success.
• Running has become both a personal victory and a way to support Huntington’s disease awareness.
• Matt’s story proves that change is possible with consistency, purpose, and the right support.

You can still donate to Matt's fundraising efforts on his Just Giving Page here: https://www.justgiving.com/page/matthew-gibson-1718097169118?utm_medium=FR&utm_source=CL

🎯 Sponsored by Man v Fat

Join a community that helps you stay accountable, get active, and transform your life. 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 take a deep dive into fasting, breaking down what it really means, the different methods people use, and how it can support weight loss and better health.

They explore popular approaches such as the 5:2 diet and the 16:8 method, sharing their own experiences with fasting and how it has influenced their weight loss journeys. The lads also look at the science, discussing how fasting can lower insulin, improve fat burning, and support overall metabolic health.

Beyond the practical, Darren and Mark also touch on the history of fasting, from cultural and religious traditions to the feast-and-famine cycles of our ancestors, showing why fasting is far from a modern fad. With plenty of practical advice for getting started, this episode is a must-listen for anyone curious about fasting as part of their health journey.

Key Takeaways:

• Fasting is about when you eat, not necessarily what you eat.
• The 16:8 method involves fasting for 16 hours with an 8-hour eating window.
• Intermittent fasting can improve focus, energy, and metabolic health.
• Fasting has deep cultural and historical roots, including practices like Ramadan.
• Initial hunger and lifestyle adjustments are normal when starting out.
• Lower insulin levels during fasting can support fat burning and weight management.

🎯 Sponsored by Man v Fat

Take control of your health with accountability and support. Join Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/