Episode Details

In this episode, Brad sits down with Gav, a fitness expert with a unique background in sports science and a 17-year career in male stripping. Gav shares his unconventional journey into the fitness industry, detailing how he transitioned from entertaining audiences to becoming a personal trainer and eventually moving his business online. They discuss the complexities of weight loss, emphasising the importance of understanding calories in versus calories out, and the psychological aspects of dieting. Gav highlights the significance of changing one's identity to achieve sustainable weight loss, discussing how mindset and discipline play crucial roles in long-term success.

KEY TAKEAWAYS

Achieving and maintaining weight loss requires a fundamental change in identity. Individuals must see themselves as someone who engages in healthy behaviours, such as exercising regularly and making mindful food choices.

Weight management fundamentally revolves around the principle of calories in versus calories out. To lose weight, one must consume fewer calories than they burn, but this equation is influenced by various factors, including metabolism, activity level, and the thermic effect of food.

High protein intake is crucial for weight loss and satiety. Increasing protein levels can help individuals feel fuller and more satisfied, making it easier to adhere to a calorie deficit.

Motivation can get someone started on their fitness journey, but discipline is what sustains long-term success. Building discipline involves saying no to unhealthy choices and developing habits that align with one's health goals.

Finding the right caloric intake for weight loss is often a process of trial and error. It's essential to monitor how one feels and responds to different calorie levels, adjusting as necessary to ensure sustainable progress.

BEST MOMENTS

"Calories in, calories out, is a very simplistic way of describing a quite complex equation that is always going on. But it is absolutely 100% true."

"The perception of hunger is very different to one person to the next."

"If you don't believe that I'm someone that gets 10,000 steps a day, or hits the gym three days a week, you'll never have that six-pack."

"I like to be quite aggressive in the first two weeks. If we can get someone to lose five, six pounds in the first two or three weeks, their level of trust has just gone through the roof."

HOST BIO

Brad Staines is a founder in the thick of it - but by design, not by default. As the face of Aquamark Cleaning, he’s built a multi-million-pound operation with 30+ team members, strong systems, and a culture that gives people space to grow.

He’s still involved in the business a couple of days a week - but only doing the parts he genuinely enjoys: building relationships, growing the brand, spending time with the team, and spotting new opportunities. The day-to-day grind? That’s been handed over to a structure that runs without constant firefighting.

Brad’s also found his rhythm outside of business - with a deep commitment to physical and mental training. Whether it’s strength work, early morning runs, or cold plunges, he’s a believer that how you show up for yourself shapes how you show up as a leader.

Working On It is where he brings it all together - growth, grit, and getting better every week