The Bodcast with Chloe Madeley

Welcome back to the Bodcast! This week, we are drowning out the noise and nonsense on social media with some hardcore facts. I’m bringing you an exclusive piece of coaching content straight from the new EC Method download, cutting through the BS fad diets to explain exactly how body fat is gained, stored, and lost.

In this episode I cover:


What a Calorie Actually Is: I explain how a calorie is simply a unit of energy provided by food, and break down exactly how many calories are in proteins, carbs, fats, and alcohol.


The Energy Balance Equation: A look at your body’s constantly shifting energy scales, and how your body stores excess energy as glycogen or body fat for survival.


Your TDEE Explained: I break down the four key factors that dictate your Total Daily Energy Expenditure: your BMR (basic organ function), NEAT (subconscious daily movement), EAT (planned exercise), and TEF (the energy used to digest food).


Where the Fat Actually Goes: The fascinating science of what happens when your body breaks down triglycerides for fuel, and how you actually excrete most of your burned fat through breathing (carbon dioxide) and water (urine and sweat).


Why Fad Diets Really Work: From keto to veganism to intermittent fasting, I expose the truth that all of these diets simply work by restricting your choices to trick you into a calorie deficit.


Macros Within Calories: While a calorie deficit drives fat loss, your macros absolutely matter. I explain why a higher fat diet shrinks your food volume, and why protein and fiber are the ultimate keys to managing hunger.


Debunking "Starvation Mode": I call absolute BS on the starvation mode myth and explain what is actually happening when your weight loss stalls: metabolic adaptation, where your body naturally downregulates your subconscious movement to save energy.

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Welcome back to the Bodcast! After a great catch-up with Dr. Mike last time, I’m flying solo today to give you an exclusive, behind-the-scenes look into exactly how I coach my clients. With the EC Method relaunching in the first week of May 2026, I am breaking down our "Nutrition Within Calories" guide to help you build a diet that supports fat loss, muscle growth, and an overall better quality of life.

In this episode, I cover:


The Power of Protein: I explain why protein is the ultimate macronutrient for muscle protein synthesis (MPS), keeping you satiated, and boosting your metabolism through the thermic effect of food. You should aim for a minimum of 100g a day, making sure to hit at least 20g per serving to properly trigger MPS. For optimal muscle growth, the sweet spot is 1.6g to 2g per kilogram of lean body mass.


Don't Forget Fiber: I break down why dietary fiber from plants is non-negotiable for gut health and appetite regulation. I also explain why you should be aiming for upwards of 30g of fiber a day.


Essential Fats: Dietary fats are crucial for hormonal health and absorbing vitamins. I outline why you absolutely need a minimum of 0.5g per kg of body weight, which generally sits around 30g to 50g daily for most women.


The Truth About Carbs: While carbohydrates are not biologically essential, they are the body's preferred energy source. I explain why they are a total gamechanger for fueling your training and optimizing your recovery, especially if you love to lift heavy or do endurance work.


Mastering Meal Timing: I discuss why eating every 3 to 4 hours—spread across 3 to 5 meals a day—is the physiological sweet spot. This frequency helps manage hunger, maintains muscle, and perfectly aligns with the 2 to 3 hours it takes for your blood glucose to clear.

If you are interested in signing up for the EC Method, we will be taking new clients on the first Monday of June! Keep an eye on my social media for the sign-up links.

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Welcome back to the Bodcast! This week, I am joined by the fantastic Dr. Mike Banna, a GP who is brilliantly bridging the gap between medicine and the fitness industry. Today, we are tearing down the wellness space's biggest medical myths and discussing what genuine, evidence-based health actually looks like without the extreme narratives.

In this episode, Mike and I cover:


The Doctor-Gym Divide: We discuss the frustrating disconnect between medical professionals and the fitness industry, and why finding nuanced, evidence-based advice is harder than ever.


Weight Stigma in Healthcare: Mike shares his personal and professional insights into how weight stigma negatively impacts patient care, and why health is about so much more than just a BMI reading.


The Complexity of Obesity: We break down why the overly simplified "eat less, move more" narrative is fundamentally flawed and examine the biological, environmental, and psychological factors driving weight management.


Calling Out Wellness BS: From detoxes to fake "medical" supplements, we expose the predatory marketing tactics used to sell wellness solutions to vulnerable people.


Sustainable Health Goals: Mike gives his top medical advice on setting realistic, health-first goals that actually improve your physical quality of life without sacrificing your mental well-being.

Don't forget to like, subscribe, rate, and review the Bodcast! It helps others find the podcast more easily.
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Welcome back to the Bodcast! This week, I am so excited to welcome my very first guest of 2026, the brilliant Emma Storey-Gordon. We are tackling a massive topic that has been driving us both crazy: the lies, myths, and marketing BS women are constantly fed in the wellness space.

In this episode, Emma and I cover:


The Lies Women Are Told: We discuss how the health and fitness industry specifically targets women with predatory marketing, fear-mongering, and "quick fix" lies.


The Truth About Collagen: We break down the actual science behind collagen supplements and discuss whether they really do anything for your skin, hair, and joints, or if you're just paying for overpriced protein.


Menopause Supplements Exposed: We dive deep into the booming, unregulated market of "menopause supplements" to separate the genuinely helpful interventions from the absolute nonsense designed to profit off women's hormonal changes.


Anti-Inflammatory Diets: What does "anti-inflammatory" even mean? We look at the buzzwords surrounding these trendy diets, what the clinical evidence actually says, and why you really don't need to fear perfectly normal, healthy foods.

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Welcome back to the Bodcast! This week, I'm breaking down exactly how to program your workout week as effectively as possible, no matter your experience level or schedule. From the vital health benefits of lifting weights to the exact number of sets you should be doing, this episode is your ultimate guide to structuring your time in the gym.

In this episode I cover:


Why We Lift: It’s not just about aesthetics! Resistance training is crucial for metabolic health, longevity, fighting chronic disease, and reducing all-cause mortality.


Getting Started Safely: Why complete beginners should always book a PT to nail their form and avoid injury before tackling big weights alone.


The Beginner Blueprint: Why newbies should focus on full-body sessions 2-3 times a week, prioritizing big compound lifts (like squats and deadlifts) for 6-10 sets per muscle group weekly.


Leveling Up to Intermediate: How to keep progressing and hit optimal volume by bumping up to 3-4 sessions a week, hitting 10-16 sets per muscle group with push/pull or upper/lower splits.


The Advanced Athlete: For those who have been lifting consistently for 3-4+ years, I explain why you might need 4-5 sessions a week, 12-20 sets per muscle group, and a strategic mix of heavy compounds and accessory work.


Rest & Recovery: A reminder that muscle actually grows during recovery, not in the gym—and why you absolutely need rest days and adequate protein to repair micro-tears.


Ditching Perfectionism: Why a 20-minute workout is always better than doing nothing, and how dropping the "f*ck it" mentality is the real secret to staying in shape long-term.

Don't forget to like, subscribe, rate, and review the Bodcast! It helps others find the podcast more easily.

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