The Voice Of Fitness Reason Podcast | by Katie Bulmer-Cooke & Frank Sinclair

Frank and Katie break down exactly how much protein you need for strength training (spoiler: it's a range, not a magic number), where to actually find it, and why breakfast is your secret weapon. Plus: the truth about "high protein" labels, and Katie's questionable-but-genius cottage cheese hacks. 🐟🥚🧀 _____ Got a question for Frank & Katie? Send it in, it might end up on the pod. Email Us : thevoiceoffitnessreasonpodcast@gmail.com Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

Leaves are falling, nights are drawing in… and Frank still can't name an autumn song. 😅 But Katie can (kind of). This week Frank and Katie get you set for the season switch — without losing your mojo. 🚶 Walking pads: the game-changer for dark, wet days (and Love Is Blind marathons) 🍲 Slow cooker season is BACK — batch it, freeze it, eat it 🎯 Why September is secretly a better time for goal-setting than January ❓ The "3 Whys" trick to find out if your goal actually means something to you 🔥 Building habits NOW so winter-you doesn't have to start from scratch Oh, and a heated debate on "landfill maxing" your house for Halloween. Consistency beats intensity — even in pumpkin season. 🎃 ____ Email Us : thevoiceoffitnessreasonpodcast@gmail.com Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

Bingo wings, thigh gaps, armpit caves… and now the FUPA. Frank and Katie break down the internet's latest body-obsession buzzword, what it actually is, why you can't spot-reduce it, and why chasing a "fix" in the gym might be doing you more harm than good. Real talk on genetics, skin, self-love, and why consistency (not intensity, and definitely not TikTok trends) is still the answer. Cut through the noise, one weird word at a time. 💪 ___ Got a question for Frank & Katie? Send it in, it might end up on the pod. Email Us : thevoiceoffitnessreasonpodcast@gmail.com Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

🎉 EPISODE 100! Two years, no missed weeks (well… barely), and we're still here. Some numbers for you: 📊 10,000+ unique downloads - that's over 20,000+ ears by our maths 👂👀👂 No production team, no sponsors — just two mates and a couple of microphones, so in this weeks episode , me and Katie get properly reflective: 💬 Why we started this thing in the first place 🔊 Whether the "noise" in health and fitness has got louder (spoiler: yes) 🧠 The line Frank's weirdly proud of: "something done well enough for long enough leads to great change" 🛒 Katie's very strict supermarket-swerving policy (you'll want to hear this) Here's the thing — 100 episodes hasn't happened because we're the most talented, best-produced podcast out there. It's happened because we just kept showing up. Same message we've given you every week for two years: consistency beats intensity. Turns out we're proof of our own advice. Same mission as episode one: helping you cut through the noise. Onwards to 200 👊 _____ Got a question for Frank & Katie? Send it in, it might end up on the pod. Email Us : thevoiceoffitnessreasonpodcast@gmail.com Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

Great question from KBC client this week asking: how to get snacking under control without going cold turkey. Here's our answer, covering: 🚪 Why moving snacks to a harder-to-reach cupboard actually works 🥜 Swapping sugary bars for fruit, nuts & other whole foods 📦 Portioning snacks like you would a proper meal 🥚 High-protein options that keep you fuller for longer (beef jerky, boiled eggs) ☕ The "kettle trick" for breaking the boredom-snack habit Plus a look at whether snacking is even essential in the first place. Apologies from Frank too as his internet gave up halfway through recording, so Katie bravely finished the episode solo. 📶💀 Ever the professional ;) _____ Got a question for Frank & Katie? Send it in, it might end up on the pod. Email Us : thevoiceoffitnessreasonpodcast@gmail.com Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

We're back on the jabs chat! 💉 It's been over a year since we first talked GLP-1s on the pod, and SO much has changed. Frank's just finished a GLP-1 certification course and Katie's seeing more and more clients coming off the meds. In this episode we cover: 🔹 The real numbers – how many people actually come off them successfully 🔹 Why "same old boring stuff" (protein, strength training, habits) is still the golden ticket 🔹 The naughty cupboard 🍫 and why your environment matters more than you think 🔹 Muscle wastage fears – busted 🔹 Why a little bit of "chewing yourself" (worrying) might actually be healthy Whether you're on the jabs, thinking about it, or just fitness-curious – this one's full of honest, no-nonsense chat from two trainers who see it all day, every day. _____ Got a question for Frank & Katie? Send it in, it might end up on the pod. Email Us : thevoiceoffitnessreasonpodcast@gmail.com Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

Frank sits down with KBC (aka an actual "electrolyter" 😂) to talk sachets, sweat, and break down what electrolytes are, why she swears by them for HYROX, and when they're actually worth using. Spoiler: for your average 45-minute gym sesh, probably not. For a 5-hour bike ride in the blazing sun, maybe. Plus: can you just chuck salt in your water instead? Honest, no-nonsense, and zero sponsorship from Science in Sport (yet 👀). ____ Got a question for Frank & Katie? Send it in, it might end up on the pod. Email Us : thevoiceoffitnessreasonpodcast@gmail.com Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

"How do I get rid of my menopause belly?" - a question Frank got asked THREE times in one class. So he sat down with Katie to give you the proper answer. Spoiler: it's not more cardio and definitely not "eating dust" (RIP 90s diet culture). It's strength training, protein, sleep, and stress - the unglamorous stuff that actually works. In this episode: ✅ Why your 20s workout won't cut it anymore ✅ How many strength sessions you actually need ✅ Why protein matters more than ever ✅ The "3 S's" that make or break this phase of life ✅ One simple tip to squeeze more out of every workout No magic wands. No quick fixes. Just the real stuff that works. 💪 Got a question for Frank & Katie? Send it in, it might end up on the pod. ____ Got a question for Frank & Katie? Send it in, it might end up on the pod. Email Us : thevoiceoffitnessreasonpodcast@gmail.com Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

This week Frank and Katie put their phones where their mouths are - quite literally, screenshotting their own screen time live on air. They dig into the stats behind our smartphone habits (spoiler: the average person spends a month of every year scrolling social media), share the tools and tricks they use to fight back — from screen time widgets to algorithm "cleanses" — and get properly honest about how phones show up in front of their kids. If you've ever said you "don't have time to exercise" but definitely have time to scroll, this one's for you. ____ Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

Ever scrolled past someone shredded on Instagram and thought "why don't I look like that?" This week Frank and Katie break down a viral infographic comparing "extreme effort" vs "medium effort" fitness — and the trade-offs nobody talks about. Spoiler: chasing the top 1% might cost you your marriage, your hobbies, and your sanity. Turns out the sweet spot (better energy, better mood, looking fit and healthy) needs way less sacrifice than you'd think. Plus Katie's near-miss bodybuilding career, Arnold Schwarzenegger chat, and why your phone is the real enemy of progress. 💪 _______ Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

Frank and Katie dig into the latest buzz around "Ozempic butt" (yes, that's a real thing) and a brand new drug in clinical trials designed to help people on weight loss jabs hold onto their muscle mass. But here's the bit most people will miss: it doesn't build muscle. It just slows down the loss. So if you're hoping for a magic jab that gives you a great bum without the work... not quite. Frank also shares how cycling 54 miles from London to Brighton — powered mostly by years of strength training — confirmed everything they keep banging on about: muscle matters. The takeaway? Squats. Protein. And maybe a little love for yourself along the way. 💪 The Voice of Fitness Reason with Frank Sinclair and Katie Bulmer-Cooke. ______ Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

This week we've got a very special guest on The Voice of Fitness Reason — Dr. Vic, a GP from Sunderland with a specialist interest in women's health and additional qualifications in menopause. And yes, Frank was outnumbered. Again. This one came about after Katie shared her own experience of visiting her GP with perimenopause symptoms — only to be told it might actually be PMDD. That sparked a load of listener questions, and this episode is our attempt to answer them properly. Dr. Vic breaks it all down in plain English (with some brilliant analogies along the way 👏) covering: What actually happens to your body during menopause — and why "menopause" is technically just one single day The difference between perimenopause, menopause, and postmenopause The most common symptoms to look out for — from brain fog and mood changes to hot flushes and sleep disruption Why the ovaries are basically a factory on a go-slow (you'll get it when you hear it) What HRT is, who it's suitable for, and what other options exist What PMDD is, how it differs from PMS, and what can help And the big one — why weight training is genuinely top of the list when it comes to managing symptoms There's also a really honest conversation about the pressure women face at this stage of life — careers, kids, ageing parents, all of it — and why that context really matters. Whether you're navigating this yourself, supporting someone who is, or just want to understand it better — this one's worth a listen. 💬 Got a question for a future episode? Email Us: thevoiceoffitnessreasonpodcast@gmail.com ☕️ Want to support the pod? Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason

A huge new study involving 150,000 participants, and 30 years of data has just confirmed what we've always believed: lifting weights helps you live longer. In this episode, Frank and Katie break down what the research actually says, what 90 minutes a week of strength training can do for your health, and why it's never too late to start. Whether you're a complete beginner or just need a reminder of why you bother showing up,this one's for you. 💪 _____ Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

What happens when your body and mind suddenly stop feeling familiar? In this episode, Katie shares her personal experience of early peri-menopause symptoms and the emotional reality of dealing with hormonal changes while still trying to show up for work, family, fitness, and everyday life. An honest conversation covering: Mood changes and anxiety Period changes and hormonal symptoms Seeking medical support Why exercise still matters The importance of open conversations around women's health Katie also shares the menopause symptom questionnaire she took to her doctor appointment and why taking action felt so important. A supportive episode for any woman navigating peri-menopause or anyone wanting to better understand it. ______ Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

This week on the podcast, Frank shares his first seven days wearing a Whoop band, the screenless fitness tracker used by elite athletes like Cristiano Ronaldo and Rory McIlroy. Together, Frank and Katie dive into the world of wearable tech, recovery scores, sleep tracking, stress monitoring, and whether all this data actually helps everyday people live healthier lives… or just makes us more obsessed with numbers. They discuss: Why Frank decided to try Whoop The surprising ways it influenced his behaviour The pros and cons of tracking sleep, recovery and strain Whether fitness wearables improve intuition or replace it How stress outside the gym affects recovery Why beginners might benefit most from this kind of feedback And whether Katie has now been convinced to buy one herself… A thoughtful, honest conversation about fitness, performance, recovery, and finding the balance between listening to your body and listening to the data. Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

In this episode, Frank & KBC dive into the world of "healthmaxxing" influencers — the latest internet trend where health, fitness, sleep, nutrition and even aesthetics are pushed to the absolute extreme. From viral "biohacking" routines to people tracking every single step, supplement and sleep cycle, we ask the big question: are we actually improving health… or just chasing an impossible version of perfection? We explore: What "healthmaxxing" actually means (and where it came from) The link to looksmaxxing and biohacking culture Extreme examples from social media (yes… including face-hammering livestreams 😳) The rise of tracking everything from steps to sleep to recovery Whether these influencers inspire us — or quietly stress us out And the big debate: are we all a bit "healthmaxxed" already? It's part funny, part uncomfortable, and very real, especially if you've ever checked your step count before bed… Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

Frank turns into "Stat Man" this week as we dive into the world of group exercise and the numbers might surprise you. We're talking: Why 10.6 million adults in the UK are taking part in group fitness How the industry has evolved from old-school Keep Fit classes to today's huge variety Why the experience can be completely different depending on the instructor The real reason people stick to classes (hint: it's not just the workout) And why group exercise might be more important than ever in a world of AI and screens We also get honest about the industry: Why instructors are still underpaid after 20+ years How that impacts the quality of classes And what needs to change moving forward Whether you're a total beginner, someone who's never quite found "your" class, or a long-time group fitness lover—this episode will help you understand why group exercise works, and how to find the right fit for you. Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

"Why has my progress stopped?!" If you've ever asked yourself that, this episode will hit home. Frank and Katie dive into one of the most common frustrations in health and fitness: the dreaded plateau. But here's the twist—most of the time, it's not a plateau at all. They chat through: Why progress never follows a straight line The idea of a "perceived plateau" (and why it matters) How modern life has killed our patience The simple questions to ask yourself before changing anything Easy ways to reignite your focus and momentum Plus, a reminder that sometimes… maintaining is winning. Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:392eab1c-788b-43ca-98f4-05a3c2ae21fc-1" data-testid= "conversation-turn-4" data-scroll-anchor="false" data-turn= "assistant"> In this episode, we're talking all things holidays and fitness, because let's be honest, this is where a lot of people feel stuck. Should you train? Should you switch off? Are you going to "undo all your hard work"? We break it down in a simple, realistic way and help you reframe the whole thing. The key? 👉 Deciding what your holiday means for you right now. Whether you need a full reset, want to maintain your progress, or see it as an opportunity to do more, we share practical tips to help you approach your holiday with confidence, without guilt, pressure, or extremes. If you've got a trip coming up, this one will help you enjoy it and feel good when you get back. Buy Us A Coffee: https://buymeacoffee.com/voiceoffitnessreason Email Us: thevoiceoffitnessreasonpodcast@gmail.com

Galaxy vs Cadbury, mini eggs, and… a side of guilt. If Easter left you feeling a bit overindulgent and slightly annoyed at yourself, this episode is for you. Frank and Katie chat honestly about: That "I've ruined everything" feeling Why going extreme afterwards doesn't work How to draw a line and move on (without punishment) The power of small habits to get you back on track How to enjoy special occasions without losing control No detoxes. No nonsense. Just real, practical advice to help you feel better today.