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Straight to the point fitness advice to improve yourself and become better with no nonsense online personal trainer Brock Ashby.
Episodes
Wednesday Mar 25, 2026
Wednesday Mar 25, 2026
Why do so many people feel tired, bloated, inflamed and stuck even when they are trying to be healthy?
In this episode of The Better With Brock Podcast, I sit down with Jen Winkler to break down the connection between gut health, blood sugar, hormones and metabolism.
We talk about insulin resistance, gut imbalances, why many people struggle even when doing “all the right things”, and what actually determines your metabolism. Jen also shares her personal journey from keto and carnivore to reintroducing carbohydrates, and how that impacted her energy, hormones, body composition and overall health.
If you are interested in fat loss, gut health, hormones, metabolism and nutrition, this episode will give you a new perspective.
Work with TEAM BROCK ASHBY 💪
Personalised coaching - https://teambrockashby.com/coaching
Free calorie calculator - http://calc.teambrockashby.com/
Daily motivation emails - https://brocvkashby.activehosted.com/f/1
Connect with Brock 👋
Instagram - https://www.instagram.com/brockashby
TikTok - https://www.tiktok.com/brockashby
Email - https://teambrockashby.com/contact
Follow Jen Winkler
Instagram - https://www.instagram.com/jenwinklerwellness
Website - https://jenwinkler.me
Timestamps
0:00 How gut health and blood sugar affect your body
2:00 What is chronically high insulin?
5:58 What to do when you’re doing everything right
18:54 When to start taking supplements
25:43 When keto stopped working for Jen
35:23 How to reintroduce carbs
44:51 What the wellness industry is getting wrong about gut health
51:05 When hormones are actually the problem
1:00:13 What is metabolism?
1:06:26 Quickfire questions
1:14:27 Closing tradition
Wednesday Mar 18, 2026
Wednesday Mar 18, 2026
What are GLP-1 weight loss drugs doing to the fitness industry? Are peptides actually worth the hype? And has science based training gone too far?
In this episode of The Better With Brock Podcast, I sit down with Eric Helms, natural bodybuilder, researcher, and co-founder of 3D Muscle Journey, to talk about the future of fitness.
We discuss the rise of GLP-1 medications such as Ozempic and Wegovy, what happens when people stop using them, and how these drugs may reshape fat loss and the fitness industry. We also explore the concept of the obesogenic phenotype, identity and weight loss, the growing popularity of peptides, and the strengths and weaknesses of the science based fitness movement.
Eric shares his perspective on training volume, full range of motion, hypertrophy research, and how strength training can be effective even with lower training volumes.
If you are interested in fat loss, muscle building, evidence based training, GLP-1 medications, peptides, and the future of the fitness industry, this conversation will give you a lot to think about.
Work with TEAM BROCK ASHBY 💪
Personalised coaching: https://teambrockashby.com/coaching
Free calorie calculator: http://calc.teambrockashby.com/
Daily motivation emails: https://brocvkashby.activehosted.com/f/1
Connect with Brock 👋
Instagram: https://www.instagram.com/brockashby
TikTok: https://www.tiktok.com/brockashby
Email: https://teambrockashby.com/contact
Eric Helms is a strength and conditioning researcher, natural bodybuilder, coach, and educator. He holds a PhD in strength and conditioning and is widely known for his work in evidence based hypertrophy training and nutrition for physique athletes. Eric is also a coach with 3D Muscle Journey and has helped shape much of the modern conversation around science based fitness.
Follow Eric:
Instagram: https://www.instagram.com/helms3dmj/
Website: https://www.3dmusclejourney.com/
Timestamps:
0:00 How GLP-1s are impacting society
6:30 What happens when people stop using GLP-1s
17:12 Identity and the obesogenic phenotype
35:14 Are peptides worth the hype?
55:40 Full range of motion and training volume
1:14:58 Strength training with less volume
1:22:48 Has science based training gone too far?
1:35:40 Quote, book and habit
Let's go 💪
Monday Feb 23, 2026
Monday Feb 23, 2026
Screen time is the wrong metric.
In this episode, I’m joined by Dr. Catherine Knibbs (PhD), a leading cyber trauma expert and online safety specialist, to unpack what’s really happening to kids online and what parents can actually do about it.
We go beyond the usual “just limit screen time” advice and talk about the signals that matter more than minutes, why online exposure can create real-world trauma responses, and how families can set practical boundaries without turning home into a constant fight. We also dive into the rise of AI, the risks of chatbots and ads being integrated into tools like ChatGPT, and how fast the online landscape is changing for kids and teens.
You’ll also hear Catherine’s take on Australia’s under-16 social media ban, what it could improve, what it might miss, and what she believes is the true long-term solution for protecting children online. Plus, we cover modern parenting challenges like phubbing, why staying relevant matters more than being strict, and whether adult gaming is a harmless way to unwind or a coping tool that can become a problem.
If you’re a parent, educator, or simply trying to be more intentional with technology at home, this conversation will give you a smarter framework than just counting hours.
Dr. Catherine Knibbs (PhD)
Website: https://www.childrenandtech.co.uk/
TEAM BROCK ASHBY 💪
Coaching: https://teambrockashby.com/coaching
Free calorie calculator: http://calc.teambrockashby.com/
Daily motivation emails: https://brocvkashby.activehosted.com/f/1
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
TikTok: https://www.tiktok.com/brockashby
Contact: https://teambrockashby.com/contact
Timestamps
0:00 The problem with just measuring screen time
7:20 The danger of ChatGPT introducing ads
11:58 Guidelines for parents with children online
18:44 The advancement of cyber trauma
25:36 The under-16 social media ban in Australia
36:10 The problem with AI online
42:42 The importance for parents to stay relevant
48:20 How phubbing impacts children
56:06 People are having less children
1:00:36 Is adult gaming a problem?
1:10:39 Quote, book and habit
If this episode helped, please follow the show and leave a review. And tell me your biggest challenge with kids and tech right now.
Monday Feb 16, 2026
Monday Feb 16, 2026
Meredith Mann, also knows as The Peachie Spoon, is well known for her viral recipes, honest nutritional advice and real-life nutrition habits that make life so much easier. In this episode, we outline how to increase protein intake, go-to family meals and Meredith's life with blood sugar issues and how HRT has changed her life.
Follow her here: https://www.instagram.com/thepeachiespoon/
Check her website here: https://thepeachiespoon.com/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube channel: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - What the fitness industry gets wrong about nutrition
8:50 - Why The Peachie Spoon got into nutrition
19:15 - The Peachie Spoon’s family meals
26:02 - The Peachie Spoon’s viral recipes
28:59 - How women can increase protein intake
39:18 - How to listen to your body
43:25 - How to lift weights if you hate it
48:25 - How HRT changed Meredith’s life
54:56 - Book, quote and habit
Let's go 💪
Thursday Feb 12, 2026
Thursday Feb 12, 2026
Solo podcast of the nine things to focus on if you were to restart your fitness journey.
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
E-mail: https://teambrockashby.com/contact
Let's go 💪
Monday Feb 09, 2026
Monday Feb 09, 2026
I’m joined by Kirsten Jackson, an IBS dietitian who helps people make sense of their gut symptoms and build an approach that works.
We cut through the noise around IBS and get clear on what it is, why it is often misunderstood, and what actually moves the needle. Kirsten shares her own IBS story, plus the practical foundations she focuses on with clients, including sleep, stress, exercise, caffeine, and bowel health basics. She also breaks down the Bristol stool chart in a way that makes sense, and talk about the rising conversation around bowel cancer and why awareness matters.
If you have ever been told “it’s all in your head”, feel confused about trigger foods, or want a calmer gut without living on an overly restrictive diet, this episode will help.
Follow her on instagram here: https://www.instagram.com/the.ibsdietitian/
Buy her book here: https://theibsdietitian.com/book
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - Is IBS real?
2:20 - Kirsten’s IBS story
14:03 - Sleep
17:24 - Stress management
23:44 - Impact of exercise on IBS
31:13 - Day on a plate for IBS Dietician
39:35 - Coffee for IBS
42:24 - Bristol stool chart
46:18 - The rise of bowel cancer
47:41 - The anxious generation
51:05 - Quote, Book & Habit
Let's go 💪
Monday Jan 26, 2026
Monday Jan 26, 2026
Beatrice Caffrey is a nutrition and fitness coach from Ireland who’s built a strong reputation online for practical, no-BS advice that actually helps people make progress with their health.
In this episode, we chat about the real-world side of nutrition: eating behaviours, building better habits around food, and the simple nutritional strategies that make fat loss feel more manageable, especially when it comes to satiety, cravings, and staying consistent. If you want clear, actionable guidance you can apply straight away (without the extremes), you’ll enjoy this conversation with Beatrice.
Follow Beatrice on Instagram here: https://www.instagram.com/beatrice.caffrey_/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - How Beatrice got into fitness
9:12 - Eating behaviours & how to change them
23:17 - The impact of processed foods
35:05 - Meal plans vs flexible dieting
44:15 - Day on a plate for Beatrice
50:30 - Snacking done wrong
55:20 - Why Beatrice Stopped Drinking Alcohol
1:10:58 - Quote, Book & A Habit
Let's go 💪
Thursday Jan 15, 2026
Thursday Jan 15, 2026
Glen Carroll is a highly skilled and vastly experienced personal trainer that I have learnt from in person and at his seminars and online courses. He has coached many competitive bodybuilders to the stage and transformed hundreds of day to day people. We dived deeply into chin up progression, programming techniques to push you further and our experiences in our training today.
Follow him on insta here: https://www.instagram.com/coach__carroll/?hl=en
Check his website here: https://www.teamatlas.com.au/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - Chin ups
13:09 - Intensity techniques
19:27 - Programming considerations
32:07 - Intensity techniques again
41:55 - Fat loss vs muscle building training programs
47:46 - High Volume training vs Low Volume Training
1:01:28 - Training environment
1:12:51 - Glen Carrolls Top 10 exercises
1:27:12 - Quote, Book & Habit
Let's go 💪
Monday Dec 15, 2025
Monday Dec 15, 2025
I’m joined by Jack Hallows for a raw, honest conversation covering the stuff most men avoid.
Jack opens up about his experience with an eating disorder, how he first got into the fitness industry, and the lessons that shaped how he trains and coaches today. We also get practical, breaking down his approach to training volume and gut health, plus he shares the 10 exercises he’d pick if he could only do ten for the rest of his life.
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To wrap it up, Jack gives us a quote, a book, and a habit that helps him get better every day. He's hilarious, honest and open (and a great dude off the mic). Great episode.
Follow Jack Hallows on Instagram: https://www.instagram.com/jackhallowsfitness/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪
Tuesday Nov 11, 2025
Tuesday Nov 11, 2025
James De Lacey is a New Zealand strength and conditioning coach, researcher, and educator who has worked with professional athletes and teams across rugby league, rugby union, MMA, and combat sports around the world. He holds a Master’s degree in Sport and Exercise Science and has built a reputation in the industry for combining real world coaching experience with high level scientific research.
He is the founder of Sweet Science of Fighting, where he breaks down training, strength, conditioning, and biomechanics into clear, practical methods that actually work.
It's so good to have another Kiwi in the fitness space, and he is doing great work calling out misinformation, explaining complex ideas simply, and helping lifters and athletes understand how to train smarter rather than harder.
Watch his youtube channel here: https://youtube.com/@sweetscienceoffighting?si=4gNZ7epi-9GVWtI-
Watch his BJJ tutorials here: https://youtube.com/@ssof-bjj-instructionals?si=AhlSXtfEsEv-YL3x
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋 Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪