The 50kg Drop is back. After a year of abstinence took Ian within touching distance of his goal, the wheels came off. The baby arrived two weeks early, hospital cookies became a habit, the hottest and driest summer on record brought five stag dos (Albania and Benidorm included), and one drunken cigarette after 12 years off turned into 20 a day. The result is 30kg back on and a local shopkeeper who now calls him Mr Marshmallow.

Mike Collins of No Sugar Nation doesn't let him off lightly. They dig into why stress, good or bad, drives the dopamine system, the "whack a mole" pattern where quitting one habit sets off another, and why Ian might be playing small just as a bigger life opens up. Mike lays out a practical restart: quit cigarettes first, keep a craving journal to uncover what you're really soothing, make sauna and breathwork daily practices rather than occasional treats, and build a new community around the change.

With an April marathon and a five hour target, Ian commits to day one. Plus keto for endurance athletes, where rice fits in, and why snack foods are engineered to light up your brain.

Mentioned in this episode

Metabolic Psychiatry Summit, starting Wednesday 21 October: metabolicpsychiatrysummit.com

No Sugar Nation community on Skool: joinnosugarnation.com

Dopamine Nation by Dr Anna Lembke

The Lore of Nutrition by Prof Tim Noakes

Hooked by Michael Moss

Follow Ian's marathon journey on Instagram: @the50kgdrop

A few things to check before publishing: you said you think the Instagram handle is the50kgdrop, so worth confirming. The summit line dates the episode, so either publish before Wednesday or trim it afterwards. I also left out your wife's postnatal experience since that's her story to share. Easy to add back if she's comfortable with it.

Join the 50kg & Zero % Drop Podcast for Inspiring Weight Loss, Sugar Addiction Recovery, and Sobriety Stories!

Discover powerful strategies and real-life success stories focused on losing 50kg without setbacks. Our podcast offers expert advice on sustainable weight loss, overcoming sugar addiction, and maintaining sobriety. Whether you're battling cravings or seeking motivation to transform your life, each episode provides actionable tips, science-backed insights, and inspiring interviews to support your journey. Perfect for anyone committed to health, sobriety, and breaking free from sugar dependency. Subscribe now for motivation, education, and community support on your path to lasting change!

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From Chef to Coach - Mike Denman's 50kg Transformation

Special Guest: Mike Denman, owner of the FitDad program

Ian's Update:

15 days into fatherhood

Routine completely disrupted

Still hitting gym 4-5 times a week but struggling with diet discipline

Weight hovering in the 130s (kg), down from peak of 168kg

Mike's Story:

The Rock Bottom Moment:

Peaked at ~23+ stone during COVID lockdown

Worked as a chef with constant food access and wine obsession

The turning point: His 2-year-old daughter hugged a fat Buddha statue at a garden centre and shouted "daddy"

Wife sent him the photo thinking it was hilarious - it flipped a switch

The Journey:

Lost 50+ kilos over time through high protein, moderate fat, balanced carbs

Started with basic changes: cutting snacks, smaller portions, more walking

Tried multiple approaches: intermittent fasting, even veganism briefly

Carried up to 30kg in a backpack during walks to burn more calories

The secret: "I just didn't give up" - pushed past the plateau when others quit

Life as a Chef:

Constant food availability and temptation

Tasting all day as part of the job

Long shifts (midnight finishes), poor sleep, stress eating

Wine qualifications and massive personal collection

The environment enabled every excuse: shifts, stress, fatigue

Giving Up Alcohol:

Still owns 100+ bottles of wine with qualifications in wine

Quit because he genuinely didn't want it anymore - no struggle

Occasionally has half a glass of exceptional wine (Sassicaia, Sonoma Coast Pinot Noir)

"I was drinking a high-calorie depressant that ruined my sleep while trying to get healthy"

Once you become a "fit person" rather than a "fat person giving stuff up," the logic is clear

Current Business:

Left hospitality, now coaching full-time

60 active clients, helped 500-600+ through programs

Runs free 5-day "Fat Loss Kickstart" challenges every fortnight (100-200 participants)

Maintains free WhatsApp community for ongoing support

Focus: Online coaching for dads (more contact than traditional PT)

The Fatherhood & Diet Debate:

Ian's Dilemma:

Treats sugar as an addiction requiring complete abstinence

Patterns show: alcohol OR sugar leads to self-destruct button

Mental clarity on sugar-free diet was transformative

Childhood filled with sugar once he could earn money

Questions whether restriction created the problem or would have prevented it

The Kid Question:

Mike's coach raised 3-4 kids totally sugar-free with fewer illnesses and better focus

Ian planning: homemade baby food, blended veg/meat, avoid ultra-processed

The counterpoint: Ian's wife ate everything as a kid and has no weight issues

Risk: Will total restriction cause rebellion later?

Mike's take: Personality matters more than restrictions

Key Insights:

"The last 10 kilos are the hardest - people stop too early"

Online coaching provides more touchpoints than traditional PT

Sobriety happened naturally when identity shifted from "fat person restricting" to "fit person living"

Instagram/influencer advice can be "ludicrous and borderline dangerous"

Podcast Announcement:

This is one of the last "50kg Drop" episodes - rebranding to "Three Fat Dads" to focus on weight loss while navigating fatherhood. Looking to collaborate with Mike as a coach for the journey.

Connect with Mike:

Instagram: @MikeDenmanFitness

Free 5-Day Fat Loss Kickstart (link in bio, runs every fortnight)

Join the 50kg & Zero % Drop Podcast for Inspiring Weight Loss, Sugar Addiction Recovery, and Sobriety Stories!

Discover powerful strategies and real-life success stories focused on losing 50kg without setbacks. Our podcast offers expert advice on sustainable weight loss, overcoming sugar addiction, and maintaining sobriety. Whether you're battling cravings or seeking motivation to transform your life, each episode provides actionable tips, science-backed insights, and inspiring interviews to support your journey. Perfect for anyone committed to health, sobriety, and breaking free from sugar dependency. Subscribe now for motivation, education, and community support on your path to lasting change!

Hosted on Acast. See acast.com/privacy for more information.

Join Ian and Bob for a celebratory Christmas special as Bob officially hits the incredible milestone of losing 50 kilograms! After years of failed diets and yo-yo weight loss, both hosts found their solution through a sugar-free approach that changed everything.

In this honest and inspiring episode, they share:

Bob's journey from 184kg to losing 50kg through eliminating sugar, flour, caffeine, and alcohol

Ian's transformation losing 48kg using the same method

Why traditional "eat less, move more" advice failed them for years

The unexpected mental clarity and peace that came from breaking their sugar addiction

Real talk about the challenges of being a "fat person" in a world designed for smaller bodies

How Ian's fertility issues resolved after weight loss, leading to becoming a father

Their post-sauna, post-Guinness reflections on what really works for sustainable weight loss

Key Takeaways:

The hosts discovered that treating sugar as an addiction rather than a willpower issue was the breakthrough they needed. By eating a simple diet of meat, eggs, butter, and salt, they experienced:

Elimination of constant food cravings and mental "noise"

No calorie counting required

Sustainable weight loss without feeling hungry

Improved sleep, energy, and mental clarity

Resolution of health issues including fertility problems

What's Next:

Ian and Bob are launching a 30-day No Sugar Challenge in January 2026 through their new website www.getmesugar-free.com. They're inviting listeners to join their community and experience the transformation for themselves.

Episode Highlights:

Bob's emotional revelation about losing the equivalent of a female chimpanzee (or his sister-in-law!)

Shopping in regular stores for the first time in 15+ years

The brutal honesty about banya ice plunges and post-workout Guinness

Why dry January isn't enough and what actually works

The shocking truth about how food companies use addiction science

This isn't another fitness influencer telling you what to do - it's two guys who've been there, documenting their real journey from 168kg and 184kg to healthier, happier lives.

Ready to start your own transformation? Visit www.getmesugar-free.com

Perfect for listeners interested in: weight loss, addiction recovery, men's health, sugar-free living, sustainable lifestyle changes, honest conversations about obesity

Join the 50kg & Zero % Drop Podcast for Inspiring Weight Loss, Sugar Addiction Recovery, and Sobriety Stories!

Discover powerful strategies and real-life success stories focused on losing 50kg without setbacks. Our podcast offers expert advice on sustainable weight loss, overcoming sugar addiction, and maintaining sobriety. Whether you're battling cravings or seeking motivation to transform your life, each episode provides actionable tips, science-backed insights, and inspiring interviews to support your journey. Perfect for anyone committed to health, sobriety, and breaking free from sugar dependency. Subscribe now for motivation, education, and community support on your path to lasting change!

Hosted on Acast. See acast.com/privacy for more information.