The Fundamentals of Fitness

The Fundamentals of Fitness is your no-fluff, science-backed guide to getting stronger, moving better, and performing at your best — whether you're a beginner, an everyday gym-goer, or an aspiring athlete.Hosted by award-winning coach Alison Berrisford, this podcast breaks down the essentials of fitness, training, mindset, and nutrition in a way that’s smart, simple, and genuinely helpful.With real-life coaching stories, expert insights, and practical takeaways, each episode helps you understand what actually works — without jargon, gimmicks, or unrealistic expectations. RSSVERIFY

The Fundamentals of Fitness is a health podcast hosted by Alison Berrisford, with 57 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Alison Berrisford hosts The Fundamentals of Fitness, a health show with 57 episodes published.

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  Episode #17

  Your Metabolism Isn't Broken: Here's What's Really Happening

  Aug 16, 202641 minS2

  Think your metabolism has slowed down, broken, or been damaged by years of dieting? You're definitely not alone. Maybe you could seemingly eat anything in your twenties. Maybe losing weight feels harder now you're in your forties or fifties. Or perhaps you've dieted so many times that you're convinced you've permanently damaged your metabolism. But what if your metabolism isn't broken at all? In this episode of The Fundamentals of Fitness , Alison Berrisford takes you inside the science of human energy expenditure to explain what's really happening. You'll discover: What your metabolism actually is Where your body burns energy every day Why NEAT matters far more than most people realise What metabolic adaptation actually means Whether dieting can really "damage" your metabolism Why weight loss often gets harder over time Whether metabolism really slows down after 40 What actually changes during menopause Why "metabolism-boosting" foods, teas and supplements aren't the answer What you can genuinely do to support your metabolism Plus, we explore fascinating research involving more than 6,400 people across the human lifespan that challenged one of the biggest assumptions we have about ageing and metabolism. Because your metabolism isn't a switch that suddenly breaks. It's a dynamic system that adapts. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References@ Pontzer, H. et al. (2021) ‘Daily energy expenditure through the human life course’, Science , 373(6556), pp. 808–812. Fothergill, E. et al. (2016) ‘Persistent metabolic adaptation 6 years after “The Biggest Loser” competition’, Obesity , 24(8), pp. 1612–1619. Levine, J.A. (2005) ‘Non-exercise activity thermogenesis (NEAT)’, Best Practice & Research Clinical Endocrinology & Metabolism , 19(4), pp. 535–547. Rosenbaum, M. and Leibel, R.L. (2010) ‘Adaptive thermogenesis in humans’, International Journal of Obesity , 34(S1), pp. S47–S55. MacKenzie-Shalders, K., Byrne, N.M., Slater, G.J. and King, N.A. (2015) ‘The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes’, Appetite , 92, pp. 178–184.

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  Episode #16

  Protein: The Most Misunderstood Nutrient

  Aug 10, 202620 minS2

  Do you actually need more protein... or is it just another fitness trend? Protein seems to be everywhere. High-protein yoghurts. High-protein cereals. Protein coffee. Protein snacks. But despite all the marketing, most people still don't know what protein actually does—or how much they really need. In this episode of The Fundamentals of Fitness , Alison Berrisford separates science from social media and explains why protein is about so much more than building muscle. You'll discover: What protein actually is Why every cell in your body depends on it How much protein you really need Why protein becomes even more important as we age Whether you can get enough protein on a vegan diet Simple ways to increase your protein intake without overcomplicating your life Featuring Science Simplified , Research Spotlight , Coach's Corner , From the Pit Wall , and This Week's Challenge , this episode will help you understand one of the most misunderstood nutrients in nutrition. Because protein isn't just for bodybuilders. It's for everybody. THIS WEEK'S CHALLENGE Tomorrow, before each meal, ask yourself: "Where's my protein?" Don't worry about perfection. Simply notice whether each meal contains a good source of protein, and if it doesn't, think about one small addition you could make. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription . 11th edn. Philadelphia: Wolters Kluwer. Jäger, R. et al. (2017) ‘International Society of Sports Nutrition Position Stand: Protein and Exercise’, Journal of the International Society of Sports Nutrition , 14(20). Morton, R.W. et al. (2018) ‘A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults’, British Journal of Sports Medicine , 52(6), pp. 376–384. Phillips, S.M. and Van Loon, L.J.C. (2011) ‘Dietary protein for athletes: From requirements to optimum adaptation’, Journal of Sports Sciences , 29(S1), pp. S29–S38. Wolfe, R.R. (2017) ‘Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality?’, Journal of the International Society of Sports Nutrition , 14(30).

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  Episode #15

  Stress: The Silent Performance Killer

  Aug 3, 202626 minS2

  Ever feel like you're doing everything right... but you're still exhausted? You're eating well. You're exercising. You're trying to look after yourself. Yet somehow your workouts feel harder, your motivation disappears, you're craving sugary foods, and you can't seem to switch your brain off. The missing piece might not be your fitness. It might be your stress. In this episode of The Fundamentals of Fitness , Alison Berrisford explores what stress really is, why your body doesn't distinguish between different types of stress, and why cortisol has been unfairly blamed by social media. You'll discover: What stress actually is Why your body treats work stress and workout stress similarly The truth about cortisol What allostatic load means (in simple English!) How chronic stress affects recovery, sleep and performance Practical ways to build resilience without adding more to your to-do list Featuring Science Simplified , Research Spotlight , Coach's Corner , From the Pit Wall , and This Week's Challenge , this episode will help you stop fighting your body and start working with it. Because stress isn't the enemy. Living under constant stress without recovery is. THIS WEEK'S CHALLENGE Every evening ask yourself two questions: What filled my stress bucket today? What helped empty it? Awareness is the first step towards building resilience. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: McEwen, B.S. (1998) ‘Protective and damaging effects of stress mediators’, New England Journal of Medicine , 338(3), pp. 171–179. McEwen, B.S. and Stellar, E. (1993) ‘Stress and the individual: Mechanisms leading to disease’, Archives of Internal Medicine , 153(18), pp. 2093–2101. Selye, H. (1950) ‘Stress and the General Adaptation Syndrome’, British Medical Journal , 1(4667), pp. 1383–1392. Stubbs, B. et al. (2017) ‘An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis’, Psychiatry Research , 249, pp. 102–108. American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription . 11th edn. Philadelphia: Wolters Kluwer.

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  Episode #14

  Why More Isn't Better: The Science of Doing Less (Better)

  Jul 27, 202623 minS2

  Do you ever feel guilty for taking a rest day? Or maybe you've convinced yourself that if you're not training every day, you're falling behind. The fitness industry often tells us that more is better. More workouts. More cardio. More calories burned. More sweat. But what if that belief is actually holding you back? In this episode of The Fundamentals of Fitness , Alison explores why your body doesn't reward you for doing the most exercise—it rewards you for adapting to the right amount. You'll discover: Why more exercise doesn't always equal better results The science behind the dose-response relationship Why elite athletes don't train at maximum intensity every day The warning signs you're doing too much How to find your own training sweet spot Why consistency will always outperform perfection Featuring Science Simplified , Research Spotlight , Coach's Corner , From the Pit Wall , and This Week's Challenge , this episode will help you rethink your relationship with exercise. Because the goal isn't to train the hardest. It's to recover, adapt and keep improving. THIS WEEK'S CHALLENGE Before every workout this week ask yourself: "Am I training because it's part of my plan… or because I feel guilty?" If the answer is guilt... Pause. Your body might need recovery more than another workout. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription . 11th edn. Philadelphia: Wolters Kluwer. Bompa, T.O. and Buzzichelli, C. (2019) Periodization: Theory and Methodology of Training . 6th edn. Champaign, IL: Human Kinetics. Garber, C.E. et al. (2011) ‘Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal and neuromotor fitness in apparently healthy adults’, Medicine & Science in Sports & Exercise , 43(7), pp. 1334–1359. Meeusen, R. et al. (2013) ‘Prevention, diagnosis and treatment of the overtraining syndrome’, European Journal of Sport Science , 13(1), pp. 1–24. Soligard, T. et al. (2016) ‘How much is too much? (Part 1): International Olympic Committee consensus statement on load in sport and risk of injury’, British Journal of Sports Medicine , 50(17), pp. 1030–1041.

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  Episode #13

  The Recovery Mistakes Nobody Talks About

  Jul 20, 202624 minS2

  Recovery is one of the most overlooked parts of fitness. We celebrate hard work, sweaty workouts and pushing ourselves to the limit—but what if the real progress happens after the workout is over? In this episode of The Fundamentals of Fitness , Alison explores why recovery isn't a sign of weakness, it's the process that allows your body to adapt, become stronger and perform at its best. You'll discover: Why you don't actually get fitter during your workout How your muscles and nervous system recover differently The role of sleep in performance and decision-making Why stress outside the gym affects your progress The biggest recovery mistakes people make A simple recovery blueprint you can start using today Featuring Science Simplified , Research Spotlight , Coach's Corner , From the Pit Wall , and This Week's Challenge , this episode will change the way you think about rest forever. Because recovery isn't the opposite of training. It's where training becomes progress. THIS WEEK'S CHALLENGE Choose one recovery habit to improve this week. It could be: Going to bed 30 minutes earlier Drinking more water Eating enough protein after training Taking a genuine recovery day Putting your phone away before bed Small improvements create remarkable results when repeated consistently. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. References: Fullagar, H.H.K. et al. (2015) ‘Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise’, Sports Medicine , 45(2), pp. 161–186. Kellmann, M. (2010) ‘Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring’, Scandinavian Journal of Medicine & Science in Sports , 20(Suppl. 2), pp. 95–102. Meeusen, R. et al. (2013) ‘Prevention, diagnosis and treatment of the overtraining syndrome’, European Journal of Sport Science , 13(1), pp. 1–24. Selye, H. (1950) ‘Stress and the General Adaptation Syndrome’, British Medical Journal , 1(4667), pp. 1383–1392. Soligard, T. et al. (2016) ‘How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury’, British Journal of Sports Medicine , 50(17), pp. 1030–1041.

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