What does your rotten health attitude struggle with most?

Why does your body start falling apart after 50, and is there actually anything you can do about it?

Why is walking not enough?

And why was a 49-year-old man cast as a care home resident in 1985 with nothing more than a grey dye job?

Ben and Fiona get into the stuff nobody really explains about ageing–the muscle loss that starts in your 30s, the strength decline that accelerates after 50, and why most of the advice older adults receive sends them in completely the wrong direction.

They cover sarcopenia and dynapenia, lifespan vs healthspan, why bone density responds to load at any age, what's actually driving muscle loss during menopause, how much protein older adults actually need, and whether GLP-1s cause muscle loss or whether that's just the wrong question. The myths get a proper run-through too–walking is enough, lifting after 60 is dangerous, muscle loss is inevitable.

They finish with Cocoon. Because sometimes a film about pensioners jumping into a swimming pool full of alien cocoons is the most on-topic thing you can watch.

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits?

Only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

Youtube
Instagram
Facebook
Twitter

What does your rotten health attitude struggle with most?

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits?

Only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

Youtube
Instagram
Facebook
Twitter

What does your rotten health attitude struggle with most?

Want a no‑nonsense roadmap from off‑season to stage day? We walk through a practical 15‑week bodybuilding prep, showing you how to set calories, train hard without burning out, and use carb timing and refeeds for performance instead of excuses. No magic resets here—just evidence, lived experience, and clear tactics that keep you leaner, fuller and sane when it matters.

We start by building the base: high training volume with progressive overload, minimal cardio unless body fat is high, and predictable meals that you can repeat under pressure. Then we introduce a calm deficit targeting 0.5 to 1% weight loss per week, push protein to 2.0 to 2.4 g per kg to protect muscle, set fats near 20 to 25%, and taper carbs in line with session demands. You’ll hear when to front‑load or back‑load carbs, why timing is more about adherence than physiology, and how two‑day refeeds can lift performance and preserve lean mass without turning into a cheat‑fest.

At six weeks out, we tighten the system: track everything, rotate carbs for heavy days, keep fats low to prioritise glycogen, and narrow food choices to avoid GI drama. We demystify peak week with a simple, testable plan: low‑fibre carb sources like cream of rice and rice cakes, steady sodium and water, and small final tweaks that prevent spillover. If you’re lean enough, you’re already there—peak week won’t save a soft look, and it won’t ruin a sharp one if you keep it simple.

We close with the piece most athletes neglect: post‑show. Skip the endless “reverse” dribble; return to your new maintenance based on your current weight, have your celebration meal, and stabilise with structure so you don’t rebound for two weeks. Along the way, we reflect on Magazine Dreams—the thin line between discipline and obsession, and why a support network matters when your goal demands isolation.

If this helps, follow the show, share it with a training partner, and leave a quick review—what’s your biggest prep challenge right now?

With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."

Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.

This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:

Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.

WHO THE FU*K ARE WE?

Howdy,

I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!

Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!

Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits?

Only to start the same rotten cycle again?

YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER

Youtube
Instagram
Facebook
Twitter