216 - Supplements Simplified

Matt Whitmore and Keris Marsden return after a few months hiatus to reflect on adopting Poppy, a rescue puppy, and how caring for her has brought play, presence, and rest back into their lives. They connect the experience to stress, nervous-system regulation, midlife pressures, boundaries, self-care, and rediscovering activities that bring joy without needing to earn them.

Matt and Keris sit down with Dr Tommy Wood, neuroscientist, performance coach and author of The Stimulated Mind, to explore what it really means to build a strong mind and body. Drawing on Tommy's research and nearly two decades of coaching experience across nutrition, fitness and mindset, this is a conversation about why the basics still matter most, how stress influences everything from food choices to cognitive performance, and what a truly integrated approach to health actually looks like in the real world.

In this solo episode, Keris dives into the reality of midlife metabolism and what’s actually happening in your body, and why things can suddenly feel harder than they used to. From muscle loss and weight gain to energy dips, brain fog, and changes in mood, Keris breaks down the science in a clear, honest, and reassuring way, cutting through the noise and fear-driven messaging that’s everywhere online. She shares practical, realistic strategies to help you: - Support muscle mass and bone health - Navigate changes in metabolism without extremes - Improve energy, mood, and focus - Build a sustainable approach to nutrition and exercise - Reduce your risk of chronic disease But this episode goes beyond just food and fitness. Keris also explores the emotional and lifestyle shifts that come with midlife, helping you reflect on purpose, stress, relationships, and how to reconnect with yourself in this next chapter. If you’ve been feeling frustrated, overwhelmed, or unsure what actually matters anymore, this episode will bring you back to basics and help you move forward with clarity and confidence.

In this solo episode, Matt breaks down his simple, no-nonsense approach to fat loss. With so much conflicting advice out there, it’s easy to feel overwhelmed or stuck in an all-or-nothing cycle. Matt strips things right back to the fundamentals: what actually works, how to stay consistent, and how to build a plan that fits real life. He shares how he works with clients, from tracking and finding “easy wins,” to navigating plateaus, managing weekends, and creating a calorie deficit without making life miserable. This episode is all about simplifying the process, improving consistency, and helping you finally move away from extreme dieting and towards sustainable results. If you’ve ever felt like fat loss is harder than it should be, this one’s for you.

Matt is back… and it's a personal one. In this emotional episode, Matt opens up about the challenges he’s been facing behind the scenes. From turning 40 and reflecting on life, to navigating grief, unprocessed emotions, and the pressure of expectations. Together, Matt and Keris have an honest conversation about: - The reality of comparison and midlife reflection - Grief, loss, and the impact of unprocessed emotions - The journey around wanting children and coming to terms with change - Stress, suppression, and the cost of “just getting on with it” - Masculinity, pressure, and the weight of responsibility - Why feeling your emotions (even the hard ones) matters This episode is vulnerable, real, relatable and is a reminder that behind every strong exterior, there’s a human navigating life’s ups and downs. If you’ve ever felt overwhelmed, stuck in your own head, or like you’ve been “pushing through” for too long… this one will resonate. ⚠️ Grab tissues. It gets emotional.

A solo deep dive into supplements, midlife health, and why the wellness world has become so overwhelming. Keris talks us through creatine, collagen, turmeric and more, but also why no pill can replace rest and stillness. This is a practical, compassionate guide to what really supports your body.

In this episode Keris shares some valuable insights on anxiety including the way it protects you from experiencing important emotional states and processing difficult events. She provides some helpful ideas about how to start with simple practices if you struggle with anxiety.

Keris opens up about the experiences that led her to create The Mindful Body Method - an online group for women ready to move beyond stress, anxiety, and body shame, and rebuild a calm, connected relationship with themselves.

Strap in - we cover a lot! From accents and ASMR to anxiety, body image, and why it’s so hard to stop doing. Keris talks about how illness forced her to slow down, sit still, and face all the stuff she’d been avoiding, including years of using health, exercise and “busyness” as a distraction. Matt reflects on body image, comparison, and how even with all the knowledge in the world, it’s still easy to get pulled off track. We also get into: – Why most of us are always on (and what that does to the nervous system) – The deeper reasons behind emotional eating and comfort behaviours – Strength vs control (and how to know which you’re chasing) – Why your mind kicks off the second you sit still Keris is also sharing more about the Mindful Body Method, a new space launching in September that’s all about slowing down, reconnecting, and learning to live from a place of calm, not chaos. You can find out more here: www.fitterfood.com/themindfulbodymethod

Ever felt like you’re holding it all together on the outside... but slowly losing yourself on the inside? This week on Fitter Food Radio, Matt and Keris dive into what really lies beneath the stress, overwhelm, and self-sabotage so many of us face. Especially when we’re constantly stuck in doing mode. We explore how it’s possible to become completely disconnected from your needs, emotions, and identity when life becomes all about work, caretaking, productivity, or simply surviving the day. We chat about: - The warning signs of emotional disconnection (and why they often show up as bloating, burnout or insomnia) - Why body image struggles are rarely about the body (and what they are trying to tell you) - How to stop outsourcing your worth and start rebuilding from the inside out As always, we’d love to hear what resonates – drop us a line at [email protected]. P.S. Keris is running a free Body Image Workshop on Wednesday 16 July at 7pm - it's a practical session to help you explore how your beliefs and emotions are impacting your health and self-worth. You can sign up for free here: https://fitterfood.com/body-image-freedom-workshop-16-07-25/