In this inspiring episode of Big Fellas, Darren and Mark are joined by Holston, who shares his incredible journey of losing an astonishing 150 pounds and completely transforming his life.

Holston opens up about the realities of living with obesity and the moment he decided enough was enough. His story isn’t just about weight loss — it’s about changing his mindset, rebuilding daily habits, and rediscovering joy through an active lifestyle. From calorie counting to spending more time being active with his children, Holston explains how simple, consistent changes helped him reclaim both his health and his confidence.

The conversation highlights the importance of sustainability, family motivation, and finding reasons beyond the scales to keep going. Holston’s journey is a powerful reminder that weight loss isn’t just about what you lose — it’s about everything you gain along the way.

Key Takeaways:

• Holston lost 150 pounds through consistency and lifestyle change.
• Calorie tracking played a key role in helping him regain control.
• Being active with his children became a major source of motivation.
• Weight loss brought improvements in confidence, energy, and overall happiness.
• Long-term success comes from mindset shifts, not short-term fixes.
• A healthier life creates more freedom, connection, and enjoyment.

🎯 Sponsored by Man v Fat

If you’re ready to start your own journey with support and accountability, join Man v Fat and surround yourself with men working toward the same goal.

👉 https://manvfatfootball.org/

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/