The High Performance Gym

Why I Don't Care My Kids Are Late For School & The Morning Habit That Set Kids Up To Learn.

Mon, 02 Mar 2026 09:00:00 +0100

Every morning, millions of parents race against the clock — stressed, shouting, and throwing kids into cars just to make a bell. But what if the obsession with being on time is actually setting your children up to fail?

In this episode, host Keir Wotherspoon shares the controversial parenting decision that divided the internet, the science behind why your child's morning routine could be damaging their ability to learn, and why the education system wasn't built for your child at all.

Key Takeaways:

The real reason your child can't focus at school — and it starts before they even arrive
Why one dad made a controversial decision that got him labelled a "bad parent" online
The simple morning habit that naturally boosts dopamine, regulates hormones, and primes kids to learn
What a burned-out single mum's story reveals about the impossible standards parents are held to
The surprising thing a teacher said about late arrivals vs. stressed arrivals
Why the education system wasn't designed for your child — and what year it actually was designed for
The counterintuitive skill your child needs to develop before you teach them punctuality

Tell me what you thought of this episode:

Email me directly here

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You're not lazy or stupid - Your brain just works differently.

Mon, 16 Feb 2026 09:00:00 +0100

Do you ever feel like your brain is like a million browser tabs open at once? You start a task, get distracted and then set it aside to start a new project. Only later do you realise you have a ton of unfinished projects. And nothing actually finished.

You might think this is a motivation problem, a lack of willpower or that you’re just a lazy bugger who can’t finish what you started.

But neither of those is true.

You’re not lazy, stupid or unmotivated. Your brain just works differently. And the harder you try to "fix" yourself, the worse it will get.

In this episode, we’re going to discuss:

Why your brain treats a simple email like climbing Everest (and why that's not your fault)
How the Speed Boat Method will help you get projects finished three times faster.
The 3 chemicals that control focus and why your work environment could be the problem you fall behind on projects.
Why you feel constantly on edge. Hint, it’s because you’re fighting the wrong battle.
Why understanding ADHD will help you work with your brain so you’re not feeling anxious, rejected and like you’re always doing something wrong.

>>> Energy Diagnostics Call: <<<

Further resources, podcast episodes and people mentioned:

Episode on Goals

Hans Zimmer Playlist

Andrew Huberman Podcast

Connect with me:

Time Management Vs Energy Management.

Mon, 02 Feb 2026 09:00:00 +0100

If you’re busy all day, shattered by 6pm, and still feel like you’ve achieved nothing, this episode is for you.

I break down why time management doesn’t work in real life for busy dads, business owners and men who work hard all day. And why time management actually leaves you drained, frustrated and stuck on the sofa at night.

This episode isn’t about productivity hacks, colour-coded calendars, or squeezing more into your day.

It’s about understanding how your body actually works.

I explain:

◼️ Why “just manage your time better” is useless advice when you’re already exhausted

◼️ How your mental energy works like a battery (and why it’s empty by 6 pm)

◼️ The hidden energy drain that keeps most people

◼️ Why discipline has an energy cost most people ignore.

◼️ How small changes to your day can give you more energy without sacrificing your time.

>>> Energy Diagnostic Call <<<

Get in touch:

LIFT Performance Academy

You'll Likely Never Lack Energy Again If You Give These 7 Simple Habits a Shot

Mon, 19 Jan 2026 09:00:00 +0100

If you’re waking up tired, hitting a wall by mid-afternoon, and wondering why life feels harder than it used to… this episode is for you.

A few years ago, after burning out while running a gym and raising a young family, I realised something important:

Energy isn’t something you push for, it’s something you build systematically.

In this episode, I break down 7 simple habits that quietly restored my energy after burnout — habits I still use today, now backed by a much deeper understanding of neuroscience, hormones, physiology, and behaviour.

No ice baths, 5am hero routines or motivational hype.

Just low-resistance habits that work with your biology, not against it.

I talk about:

Why inconsistent sleep destroys your energy (even if you “get enough hours”)
How morning light and movement regulate motivation, focus, and mood
The real role of cortisol (and why it’s not the enemy)
Why excess body fat can quietly drain energy
How mental noise and unprocessed thoughts exhaust you more than work ever will
And how to build these habits into a simple system that compounds over weeks, not days

If you feel foggy, flat, or like you’re running on fumes — this isn’t a discipline problem.

It’s a systems problem.

And this episode will show you how to start fixing it.

Book Your 45-minute Diagnostics Call (here)

Questions?

Email me directly

Connect with me:

People and links mentioned:

You'll Likely Never Lack Energy Again If You Give These 7 Simple Habits a Shot (original article)

Dr Nicky Keay

How To Set Goals in 2026 (podcast episode)

Andrew Huberman

How to Set Goals in 2026

Mon, 12 Jan 2026 09:00:00 +0100

Most guys will set goals in 2026. Most will abandon them within weeks.

Not because they’re weak, but because the brain isn’t designed to handle the way we're told to set goals.

In this episode, Keir breaks down what actually happens in the brain when you aim too high, move too fast, or try to change everything at once. The result isn’t ambition. It’s shutdown.

You’ll learn:

Why big goals create fear instead of progress
How belief shapes what you’re capable of achieving
The “mini-target” approach that builds momentum quickly
How to design habits your brain can stick to
The simple system that helped one client lose 100lbs without extremes or burnout

This is a practical, grounded approach to building a year you can sustain — based on how the brain really works, not how we wish it worked.

If goals haven’t worked for you in the past, this episode will show you what to do instead.

Connect with me:

Take the free Ready For Anything Performance Test today.

9 Performance Tests For Men Over 40 | Fitness, Strength & Longevity for Dads

Mon, 17 Nov 2025 09:00:00 +0100

At what point did we stop being capable?

When did running upstairs start feeling like a sprint?

When did climbing a tree with our kids become a risk instead of a reflex?

In this episode, Keir Wotherspoon, performance coach and founder of LIFT Performance Academy, breaks down what it really means to stay athletic for life — not “fit,” not “in shape,” but truly ready for anything.

Keir shares the story of a father who couldn’t show his son how to swing on the monkey bars — and how that moment quietly exposes the truth about most men over 40.

He also reveals how another client went from 290 pounds and out of breath after five minutes of football… to running a marathon within a year, alcohol-free and a hundred pounds lighter.

You’ll learn:

◼️Why most men lose their physical confidence long before they realise it

◼️The 9 tests that define your true athletic baseline — strength, endurance, and power

◼️How to rebuild the Type II muscle fibers that keep you fast, capable, and alive

◼️Why chasing “fitness” misses the point — and how to train for freedom instead of fatigue

◼️The mindset shift that separates men who age well from those who simply get older

This isn’t about chasing abs or records.

It’s about reclaiming your edge — so you can live, move, and play without limits.

👉 Find out where you stand.

If you train to improve these numbers, you’ll be in the top 2% of men your age —

and, more importantly, you’ll be the kind of dad who can keep up.

How I Dropped 30lbs at 38... My Exact 3 Step System.

Mon, 10 Nov 2025 09:00:00 +0100

At 38, I was 30lbs overweight, constantly exhausted, and completely lost my zest for life. Between kids, work, stress, and trying to keep everything together, my health quietly slipped to the bottom of the list — and it caught up with me fast.

If you’re working hard, providing for your family, carrying pressure nobody else sees, and wondering why your energy has crashed, your drive has vanished, and your body is heavier — this episode will give you the tools to turn it around.

You’ll hear:

◼️How burnout actually shows up in parents and busy people

◼️Why your energy, mood, and body can shift even when you think you’re “doing everything right”

◼️The hidden loops that keep you stuck in stress and bad habits

◼️The turning point that helped me take control again

◼️The 3-step system that made losing 30lbs realistic — not overwhelming

Email me a question.

Take the FREE RFA (Ready For Anything) Performance Test.

Check out my YouTube channel

STOP using ice on injuries.

Fri, 24 Oct 2025 09:00:00 +0100

Still icing injuries? Stop. The doctor who invented R.I.C.E. says it doesn’t work. In this episode, Keir explains why ice delays recovery, what actually heals the body, and how movement speeds up the process — physically and mentally.

Follow Keir & LIFT Performance Academy on social -

Instagram (Keir)

Instagram (LIFT Performance Academy)

Download our FREE Strength Training Guide for Girls in Sport

Take our FREE Athlete Energy Quiz

Is Your Daughter at Risk of RED-S?

Fri, 17 Oct 2025 09:00:00 +0100

Hey parents,

The risk for teenage girls is real. Overtraining and under-fuelling are more common than most people think.

Those at highest risk are sports that value aesthetics, weight, or endurance... things like running, gymnastics, martial arts, boxing, rowing, swimming, and dance.

But with football now demanding year-round training, multiple matches, and high fitness expectations, we’re seeing more girls showing the same early warning signs — constant fatigue, missed periods, and recurring injuries.

It’s not about effort or discipline.

It’s about energy availability... and when the body doesn’t have enough fuel to match its output, it starts to shut down the very systems that make an athlete strong.

That’s why awareness matters.

The Female Athlete Performance Quiz helps you spot the early warning signs — low mood, fatigue, disrupted sleep, irregular periods, or slow recovery — before they turn into something serious.

It only takes a couple of minutes to complete, and the results could save your daughter years of frustration, injury, or worse.

👉 Take the Athlete Energy Quiz together here

Why Men Lose Their Drive (And How To Get It Back)

Mon, 13 Oct 2025 09:00:00 +0100

Most men don’t realise it’s happening until it’s already gone.

The energy. The focus. The drive.

One day you’re on fire, and the next you’re wondering where that man went.

In this episode, we uncover:

The real reason men over 40 feel tired, flat, and “not themselves”
Why testosterone is your “factory of drive” and how modern life shuts it down
The truth about TRT: when it’s essential and when it’s just a trap
Why sleep is the closest thing to a magic pill for men’s health
The 3 lifestyle habits that naturally reignite testosterone and motivation
How identity and purpose tie into your drive more than you realise

This is not about quick fixes.

It’s about taking back control of your health, your energy, and who you are as a man.

🎧 Listen now and learn how to rebuild your drive before it’s too late.

Connect with Keir

YouTube

#38: Burnout, Brain Fog & The Neurodivergent Brain: The Silent Stress Epidemic

Mon, 06 Oct 2025 09:00:00 +0100

Is stress killing you or powering you?

In this episode, Dr. Bernadette Dancy reveals why everything you’ve been told about stress is wrong, how cortisol really works, and why burnout shows up differently in neurodivergent brains.

Dr. Dancy spent 15 years lecturing in sports science and health & exercise psychology, before dedicating the last 8 years to coaching people through chronic stress, burnout, and performance plateaus. Her work now focuses on helping individuals and professionals harness stress instead of fearing it.

She explains:

◼️ Why “stress management” is a myth—and how to actually harness stress for performance

◼️ The truth about cortisol: your misunderstood energy switch (not the enemy hormone)

◼️ How burnout really manifests—and why neurodivergent brains are hit differently

◼️ Why kids are more vulnerable to burnout than you think (and what parents can do)

◼️ The hidden signs of chronic stress—and how to recover before your body breaks down.

🔗 Connect with Dr. Bernadette Dancy

🔗 Connect with Keir Wotherspoon

📥 Free Resource

Want to help your daughter prevent injuries, play faster, and stay confident on the pitch?

Grab your free copy of the Strong Girls Guide to Strength Training, including our proven Athlete 7 Warm-Up:

#37: The Battle Against Overthinking: A Personal Confession

Mon, 29 Sep 2025 09:00:00 +0100

For six months, I disappeared.

Not because I didn’t care, but because I was trapped in my own head.

In this raw episode of The High Performance Gym, I confess the truth about why I stopped podcasting: overthinking, procrastination, burnout, and losing my identity as a dad, coach, and business owner.

But this isn’t just my story—it’s yours too. Because whether you’re a parent juggling family and work, or a young person trying to figure out your future, chances are you’ve felt stuck, overwhelmed, or like you’ve lost your way.

This episode is about coming back. About why this podcast exists. And about how we can use strength, health, and the science of neuroplasticity to reset, rebuild, and find direction when life feels like it’s falling apart.

I share:

◼️ How overthinking turned into paralysis (and what pulled me out)

◼️ Why burnout nearly destroyed my love for health and fitness

◼️ The lesson lockdown taught me about identity, purpose, and family

◼️ Why your brain’s ability to change is the greatest hope we have

◼️ What this podcast will give you—and why it might be exactly what you need.

Follow Keir -

YouTube

FREE S&C Guide For Young Female Athletes

Send an email

Companies & people mentioned in this episode:

How To Learn For Your GCSEs Without Burnout - What Every Teen (and Parent) Needs to Know.

Mon, 14 Apr 2025 09:00:00 +0100

Right now, thousands of teenagers are sitting at kitchen tables, highlighters in hand, staring at revision notes—wondering if they’re doing enough.

The pressure to perform in GCSEs is intense.

Parents want the best for their kids.

Schools push for results.

And students feel like their future is riding on a single exam paper.

But what if that pressure is doing more harm than good?

And what if there was a better way to learn—a smarter way to succeed?

In this episode, we sit down with Aaron, who was once a quiet, underconfident student labelled “not academic.” He wasn’t top of the class. He didn’t believe he was clever. But something shifted—and today, he’s applying for a PhD in Sport and Exercise Psychology, driven by a passion for understanding how we learn, grow, and perform under pressure.

Aaron’s story is proof that confidence and potential can be built.

And it starts with understanding how the brain really works.

Whether you're a GCSE student or the parent of one, this episode gives you practical tools to reduce stress, improve focus, and make learning stick—without burning out.

👩‍👧 This episode is for you if…

You’re a student who feels like you’re working hard but nothing’s going in.
You’re a parent trying to support your child through GCSEs.
You want strategies to learn faster without burnout.

🎯 What You’ll Learn:

How stress and pressure impacts the brain—and why it kills motivation.
The #1 biggest revision mistake most students make that stops learning.
3 Tools to learn faster without spending hours reading materials.
Why rest, recovery, and exercise are more important than revision.
The role of neuroplasticity in confidence, learning and changing your brain at any age.
How Aaron rewired his mindset from a lost boy to a Dr of Sport Psychology.
What parents should and shouldn't say during exam period.

Timestamp Highlights -

00:00:00 Introduction & Aaron’s return to the podcast

00:03:00 School stress, migraines, and pressure in exams

00:07:50 Aaron's backstory & strength training at 12 years old

00:13:10 Strength training as the gateway to self-confidence

00:17:30 From “the grey man” to self-belief

00:25:40 GCSE pressure, identity, and performance anxiety

00:33:00 What sparked Aaron’s journey toward psychology

00:41:30 Keir’s powerful story: from factory burnout to university

00:52:40 The moment learning clicked (for both of us)

01:00:30 Why every student should understand neuroplasticity

01:12:00 Purpose, pressure, and exam overwhelm

01:17:45 Best strategies for memory and revision (spaced repetition, active recall)

01:27:50 The role of sleep, recovery, and exercise in learning

01:34:20 Final tips for students and parents.

Links:

Episode 1 with Aaron

How to connect and link up with Aaron -

Website

Connect and link up with Keir -

If you enjoyed this episode please hit the subscribe button.

If you have questions or topics you'd like us to cover send us an email.

The Female Hormone Odyssey - Performance Without Burnout With Dr Nick Keay.

Mon, 07 Apr 2025 11:00:00 +0100

What if your fatigue, brain fog, and struggles with weight gain isn’t just in your head, but a missing message from your hormones?

And more importantly, what if your daughter is on the same path… before it even begins?

In this episode of The High Performance Gym, I’m joined by Dr. Nicky Keay—endocrinologist, medical doctor, and global expert on female health and performance—to unpack The Female Hormone Odyssey: from puberty to perimenopause and everything in between.

We uncover the hormonal red flags no one talks about in girls and women—from under-fuelling and missed periods to brain fog, burnout, and unexplained weight gain.

Because while you might be fighting to feel like yourself again… your daughter could already be fighting too. What You’ll Learn:

Why teenagers experience painful periods and how to manage them.
Why the contraceptive pill can be detrimental for teenage girls sport performance and longterm health.
How RED-S, burnout, brain fog, and broken cycles are all connected
What parents and coaches need to know about fuelling young female athletes
How to spot the invisible signs of under-recovery—before they wreck performance
Real-world solutions for perimenopause, stress, and energy crashes
Why strength training, fuelling, and even HRT could be the key to feeling like yourself again

⏱️ TIMESTAMPS

00:00 – Welcome & What This Episode Is About

01:14 – Dr. Nicky’s Journey: Medicine, Dance, & Hormone Health

04:43 – The Hormonal Lens: What Most People (and Doctors) Miss

12:40 – Mapping the Female Hormone Odyssey

16:40 – Estrogen & Progesterone: Why They’re a Power Duo

27:29 – The Athlete’s Dilemma: Pushing Through the Pain

27:54 – RED-S Explained: The Hidden Drain on Energy & Performance

38:34 – What Young Athletes Actually Need to Eat & Drink

40:03 – How to Balance Meals With Training (Without Going Broke)

40:24 – Budget-Friendly Fuelling: Ideas for Real Families

42:39 – Hormones, Burnout, and the Cost of Ignoring Stress

44:00 – Managing Recovery for Busy Adults Who “Can’t Stop”

49:36 – Navigating Perimenopause: Training, Eating, and Surviving

57:17 – Why Strength Training is Your Superpower at Menopause

01:03:34 – The Truth About HRT: What You Should Be Asking

01:10:45 – Final Thoughts + Where to Learn More From Dr. Keay.

🧬 About Dr. Nicky Keay

Dr. Keay is a medical doctor and clinical lecturer at University College London (UCL) specialising in exercise endocrinology and performance health. She’s the author of two books, Hormones, Health & Human Potential and Myths of Menopause, and she's a sought-after speaker for women’s health, sports science, and education.

Connect with Dr Nicky:

The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast

Website: nickykeayfitness.com

⚡️ This episode is perfect for…

Women over 35 who feel “off” but can’t explain why
Parents of active girls navigating puberty, fuelling, and mood changes
Female athletes who’ve lost their period, energy, or spark
Coaches who want to truly support female performance
Anyone curious about how hormones shape energy, resilience, and brain power.

If you enjoyed this episode…

Please share it with a friend, leave a review, or tag us on social.

🧠 Want to Go Deeper?

If this episode resonated with you, take the next step:

Warrior Women Quiz – Discover how strong your habits are across the 7 pillars of unstoppable female energy:

Female Athlete Scorecard – For coaches and parents: assess if your daughter or athlete is thriving—or just surviving:

Because when you understand hormones, you stop fighting your body—and start performing like the warrior you are. 💪

Why Weight Loss Fails Women. The Truth About Hormones, Ozempic & Exercise.

Mon, 31 Mar 2025 09:00:00 +0100

Do you feel stuck in the ‘crash and burn’ cycle of dieting?

It’s not your fault.

For years, women have been told to shrink. To starve. To be smaller.

For generations, the diet industry has preyed on that.

In this episode, I’m pulling the whole thing apart.

You’ll hear how the system was rigged from the start — from Victorian myths about wombs falling out… to the rise of Ozempic… and why the very workouts women are told to do might be making things worse.

But this isn’t just about losing weight.

It’s about reclaiming control of your body, your energy, and your future.

I’m Keir Wotherspoon — founder of Lift Performance Academy — and after 15 years coaching thousands of women, I’m here to tell you the truth about fat loss the industry doesn’t want you to hear.

⏱️ Episode Timestamps –

00:00 Fat loss is broken: The truth we need to talk about

01:12 Why women are the diet industry's prime target

03:48 Myth #1: Exercise will damage your womb

06:06 Myth #2: Lifting weights makes women manly

08:45 Myth #3: Women are too hormonal for science

11:27 The modern mess: Food fear, influencers & fads

14:00 Hormones & fat loss: What you really need to know

16:30 My story: Teenage body shame to strength coach

19:42 What fat actually is — and where it hides

22:50 The truth about energy, calories & stored fat

26:15 Weight loss vs. fat loss — and why it matters

29:10 Ozempic explained: What it does and doesn’t do

32:18 How my client lost 40lbs in 8 weeks (without drugs)

35:12 Fat loss done right: The 3 pillars of change

36:30 Diet: Energy deficit, protein, and real food

39:55 Training: Why strength training trumps cardio

43:40 Recovery: Sleep, cortisol & deep restoration

46:30 The power of sleep (plus 5 practical tips)

50:15 Final thoughts — You’re not broken, just misled

🔗 Links & Resources:

Take the Warrior Woman Energy Quiz (for women 35+):

Take the Female Athlete Energy Quiz (for athletes aged 12-35):

🧠 Recommended: Matt Walker – Sleep Scientist

💬 Enjoyed this episode?

Please consider:

Leaving a ⭐️⭐️⭐️⭐️⭐️ review
Subscribing on Apple Podcasts or Spotify
Sharing this with someone who’s stuck in the fat loss trap.

The truth needs to be louder than the noise.

Thanks for being part of the change.

How to Rebuild Strength & Confidence After Birth: A New Playbook for Women.

Mon, 24 Mar 2025 09:00:00 +0100

She lost 2 litres of blood during her C-section. Her postnatal care? A six-week phone call asking if she wanted contraception.

No rehab. No recovery plan. No support.

This isn’t a one-off story. This is happening to women across the UK and beyond—every single day.

In this episode, I sit down with Katie Angeloni, a women’s health physiotherapist and mother of two, to expose the truth about postnatal recovery. From pelvic floor dysfunction and C-section myths to emotional burnout and why 1 in 3 women leave their jobs after maternity—this conversation is raw, real, and essential.

If you’re a mother, a partner, a coach, or a business leader—this episode will change the way you think about recovery after birth.

🔍 What We Cover:

The brutal reality of postnatal care in the UK
What pelvic floor health really requires (hint: not just Kegels)
The overlooked dangers of C-section recovery advice
How to support women physically and mentally in the first 6 weeks
What workplaces can do to stop losing brilliant women
Why so many mums never feel like themselves again—and how to change that

⏱️ Timestamps:

00:00 Intro

02:01 Why Katie was nervous—but knew this story had to be told

04:14 Katie’s work and mission—why postnatal care needs to change

06:00 Her traumatic first birth and the phone call that changed everything

12:48 What actually happens in the first six weeks after birth

17:30 C-section recovery: the misinformation causing harm

21:55 The truth about pelvic floor training (it’s not just squeezing)

26:42 Why women leak when skipping, running, or laughing—and how to fix it

30:51 The 4 elements your pelvic floor must have to function properly

36:10 The overlooked role of breathwork in women’s recovery

40:12 The mental crash: hormones, exhaustion, and identity loss

43:27 Returning to work: why anxiety, shame, and leaking stop many women

48:10 How French care models compare to the UK

52:00 What employers can do right now to make a difference

56:12 The shocking stat: 1 in 3 women leave work after maternity

1:00:40 3 simple things every business should implement immediately

1:03:00 The emotional load of being a working mum

1:07:40 Final thoughts + how you can work with Katie

👉 Enjoyed this episode?

Subscribe, leave a comment, and share it with someone who needs to hear this.

This conversation could be the one thing that helps a mother feel seen, supported, and strong again.

📲 Connect with Katie:

LinkedIn.

Instagram (Katie)

Instagram (Motion + Me)

Free Health Check Quiz → Pelvic Health Scorecard For Mums.

Ready to Upgrade Your Energy & Performance?

Female Athlete Performance Accelerator Quiz – Discover what's silently draining your energy and holding back your recovery. Take the quiz and unlock your high-performance blueprint. [Insert Link]

Warrior Woman Energy Quiz – For busy, active women juggling life, fitness and family. Reveal your biggest energy blockers — and how to beat them. [Insert Link]

🎧 Subscribe now so you never miss a game-changing episode.

👀 Watch the full episode on YouTube.

📱 Follow me on Instagram, LinkedIn & X for daily insights and real-world tools.

Testosterone: The Good, The Bad & The Ugly (For Dads Over 40).

Mon, 17 Mar 2025 09:00:00 +0100

Dads, is your testosterone really low—or have you just been running on empty for years?

You’re juggling work, family, and fitness (when you can squeeze it in). You’re constantly exhausted, struggling with belly fat, brain fog, and that feeling that you’ve lost your edge. And everywhere you look, you’re being told that low testosterone is to blame.

TRT (Testosterone Replacement Therapy) is being sold as the magic fix—but what if your hormones aren't actually broken? Is your health at risk?

What if your lifestyle is tanking your testosterone and you can reclaim your energy without relying on medication for life?

If you’re a dad over 40 who wants to feel stronger, leaner, and more energized, this episode is for you.

⏰ Timestamps & What You’ll Learn:

00:00:00 – Welcome, dads! Why this episode is critical for you

00:02:10 – 🚨 The shady marketing of TRT—how companies prey on insecurities

00:05:30 – What testosterone actually does (hint: it’s more than just muscle & libido)

00:09:45 – The WiFi analogy—how your body’s hormonal signals control everything

00:14:10 – Why testosterone drops after 30 (and why most men blame it too soon)

00:18:30 – The two reasons T-Levels tank—How your 'factory' operates matters.

00:22:00 – The classic signs of low testosterone—are you actually low, or just burnt out?

00:26:15 – 5 powerful ways to naturally optimize testosterone

00:30:10 – The truth about TRT—when it’s necessary vs. when it’s being overprescribed

👥 People & Companies Mentioned:

Dr. Nicky Keay – Medical doctor & exercise endocrinologist (Instagram) (LinkedIn)

Duncan French – UFC’s Head of Performance (and my old uni lecturer!) (Instagram) (LinkedIn)

Martin MacDonald – World leading nutrition educator - Mac-Nutrition Uni (Instagram) (LinkedIn)

📩 Dads, Let’s Keep the Conversation Going:

💬 Message me on Instagram or LinkedIn – What part of this resonated most?

📺 Watch the full episode on YouTube – This podcast is now available in video!

🔥 If you found this valuable, share it with a dad who needs to hear it!

Fatigue, Weight Gain & Injuries? The Truth About Women’s Health & Performance.

Mon, 10 Mar 2025 09:00:00 +0100

You’re training, eating clean, and doing everything ‘right’—so why do you feel exhausted, weak, and stuck?

Why is your strength not improving? Why are your injuries not healing? Why are you gaining weight despite training harder?

The truth is, pushing through isn’t the answer—and today, we’re uncovering why.

In this episode, we dive deep into the biggest mistakes active women make that sabotage strength, energy, and performance. If you’ve ever felt:

✔️ Drained before you even start your workout

✔️ Stuck in a cycle of fatigue, stress, and cravings

✔️ Like your body is fighting against you instead of working for you

🚨 This episode is for you.

I’ll break down:

🔹 The hidden impact of under-fueling & chronic stress on women’s bodies

🔹 Why your hormones are blocking your progress (and how to fix it)

🔹 What every woman needs to know about energy balance, metabolism & recovery

Let’s get to work.

Timestamps:

00:00:00 Intro – Why Women Are Stuck in a Fatigue & Injury Cycle

00:02:11 The #1 Mistake Active Women Make That’s Holding Them Back

00:05:32 Why More Training & Less Food Isn’t the Answer

00:08:14 The Science of Energy Availability – Are You Eating Enough?

00:12:49 How Stress & Poor Recovery Destroy Your Strength & Performance

00:19:20 What’s Really Happening with Your Hormones & Metabolism

00:22:41 Fatigue, Weight Gain & Injuries: How to Break the Cycle

00:26:55 Signs Your Body Is Running on Empty (Even If You Don’t Realize It)

00:32:18 How to Train Smarter, Recover Faster, and Actually Build Strength

00:36:44 Sleep, Nutrition & Recovery: The Real Game-Changers for Women

00:40:10 What Every Female Athlete & Active Woman Needs to Know

00:45:33 Key Takeaways & Next Steps to Fix Your Performance & Energy.

📊 Take the Free Quiz & Fix Your Energy

The Female Athlete Performance Accelerator Quiz – Find out where your energy & recovery are holding you back.

Warrior Woman Energy Quiz – For busy, active women balancing fitness, work, and life.

🎙️ Subscribe so you never miss an episode.

📲 Connect with me on Instagram, LinkedIn & X for daily insights

How to Beat Imposter Syndrome & Self Doubts.

Mon, 03 Mar 2025 09:00:00 +0100

Struggling with self-doubt? Feeling like a fraud? You're not alone. Imposter syndrome keeps people stuck, second-guessing their abilities, and playing small. In this episode, we break down:

The real difference between self-doubt and imposter syndrome
Why high-achievers still feel like frauds (and how to stop it)
How cold exposure affects mental resilience (and why ice baths won’t fix your confidence problem)
The fastest way to break through self-doubt—mentorship and borrowed belief

If you've ever thought, "Who am I to do this?"—this episode will change the way you think about confidence and action.

Key Takeaways

Imposter syndrome is just a pattern. Change the pattern, change your confidence.
Self-doubt stops action. Imposter syndrome makes you question success. Both can be overcome.
Cold showers won’t fix your mindset. Doing the thing you’re avoiding will.
Mentorship is the cheat code. When in doubt, borrow belief.

People Mentioned

Adam Grant – Think Again, Confident Humility concept
Rick Rubin – The Creative Act, reframing self-doubt
Pauline Clance & Suzanne Imes – Psychologists who first identified imposter phenomenon - research paper.
Dr. Nicky Keay – Female health & performance expert (upcoming guest)
Tony Robbins – Mental resilience & action-taking
David Goggins – Overcoming mental barriers

Resources & Next Steps

Take the Female Athlete Performance Quiz—is your training working for or against your body?
Take the Warrior Woman Quiz—find out what’s draining your energy and how to fix it.

Final CTA

Confidence isn’t given—it’s built. Take the quiz, take action, and stop waiting to feel ready. The link is in the show notes. You are only one rep away. Let’s get to work.

#29: Why Your Energy Tanks After 40 (And How to Fix It)

Mon, 24 Feb 2025 09:00:00 +0100

You're training, you're eating right, and you're doing everything they say you should—so why do you still feel exhausted? Why do your workouts feel harder, your body feel weaker, and your progress seem slower?

What if the problem isn’t your metabolism? What if the solution isn’t more cardio, stricter dieting, or doubling down on what worked in your 20s and 30s?

In this episode, Keir Wotherspoon cracks open the real reason your energy tanks after 40—and it’s not what mainstream fitness advice would have you believe. He reveals a hidden factor that could be making you feel sluggish, weak, and constantly drained. And the good news? Once you know what’s causing it, you can start reversing it today.

What you’ll uncover in this episode:

🔹 The biggest lie about metabolism after 40—and what’s really happening in your body

🔹 The forgotten piece of the fitness puzzle that controls your energy, metabolism, and ability to burn fat

🔹 The dangerous fitness trap that’s leaving so many women weaker instead of stronger

🔹 The 7 fitness benchmarks every over-40 high performer should aim for (and why they matter)

🔹 How to reclaim your energy, strength, and resilience—without spending hours in the gym

This is an episode that could change everything about how you train, eat, and think about your body after 40.

Time Stamps:

00:00 - Welcome to The High Performance Gym Podcast – Who this podcast is for and why it’s different.

02:10 - The DIY Podcast Setup & A Bigger Lesson – Keir’s less-than-glamorous recording setup and what it reveals about taking action (hint: perfection is the enemy).

06:45 - The Energy Crash After 40: Is It Really Inevitable? – The frustrating reality so many face and why most advice out there misses the mark.

09:30 - The Hidden Factor Behind Fatigue & Slower Results – It’s not what you think, but it affects everything from how you burn calories to how you recover.

13:00 - The Truth About ‘Aging Metabolism’ – What’s really happening when you feel like your workouts aren’t working anymore.

22:00 - A Common Mistake That’s Making It Worse – Many people (especially women) unknowingly sabotage their energy and strength with this fitness approach.

27:15 - How to Reverse the Energy Decline – The key strategies to rebuild your vitality, boost your metabolism, and feel strong again.

42:00 - The 7 Fitness Benchmarks You Should Aim For – Can you check off all seven? If not, it’s time to level up.

52:30 - One Simple Challenge to Get Started Today – A small shift that could make a massive difference in how you feel.

55:00 - Take the Warrior Woman Scorecard – Find out where you stand and get a personalized energy & muscle health plan (link in show notes).

Resources Mentioned:

📊 Warrior Woman Energy Quiz – Discover your energy score and get a tailored plan

🏋️ LIFT Performance Academy – High-performance coaching for female athletes & professionals

📲 Follow Keir on Instagram & LinkedIn.

#28: Stress is Not The Enemy - How to Avoid Burnout & Use Stress As a Superpower.

Mon, 17 Feb 2025 09:00:00 +0100

You’ve been lied to about stress.

Everyone tells you it’s the enemy—wrecking your business, slowing down fat loss, and stopping you from perfoming at your best. But what if stress is actually the key to your success?

In this episode of The High Performance Gym Podcast, Keir Wotherspoon takes a deep dive into the science of stress, why cortisol isn’t the villain, and how you can turn stress into a tool for peak performance, fat loss, and mental sharpness.

Here’s what you’ll take away from today’s episode:

The two types of stress: Why some fuels your growth while the other destroys it
Cortisol superpower: Stop fearing it—learn how to make it work for you
Burnout vs. resilience: My story on burnout—and what I did to come back stronger
Mindset shifts that change everything: How your beliefs about stress shape your reality
Powerful, research-backed strategies to regulate stress and boost your energy on demand

🔗 Resources & Links from Today’s Episode:

Connect with me:

Connect on Instagram
Connect on LinkedIn
💌 Have a question or want to work with Keir? Email here with any questions → keir@keirwotherspoon.me

🎯 TAKE ACTION: Right now, Keir is offering a FREE Warrior Woman Energy Score Quiz & Training to help women over 35 lose 20lbs, double their energy and feel 10 years younger.

Take the quiz now → Quiz

Watch the FREE training → Training

🚀 Hit play now and start using stress as a weapon for success—not a roadblock.

#27 The Art of Brain Change For Energy, Strength & Achievement.

Mon, 10 Feb 2025 09:00:00 +0100

Your brain is not fixed—it’s constantly adapting, rewiring, and forming new pathways based on how you train it. That’s neuroplasticity, and in this episode of The High Performance Gym podcast, we break down how you can use it to your advantage.

Whether you’re:

🔹 Stuck in a weight loss plateau and frustrated with your progress

🔹 Struggling to perform in your sport or hit new personal bests

🔹 Finding it hard to focus, learn, or retain information at work or in academics

🔹 Feeling mentally drained and lacking motivation to stay consistent

This episode will show you how to rewire your brain for success and break free from the cycle of feeling stuck.

We’ll cover:

🔥 Why context matters—A real-life cautionary tale about a weight-loss drug gone wrong.

🔥 How to actually train your brain—Forget motivation; this is how you build habits that stick.

🔥 The 3 keys to rewiring yourself—Purposeful practice, embracing failure, and the one thing most people ignore (sleep).

📖 Resources Mentioned:

🎧 Listen now and start rewiring for success!

Got a question about this episode? Send me an email at keir@keirwotherspoon.me—I’d love to hear from you!

The High Performance Gym is Back!! Here’s What’s Changing

Wed, 05 Feb 2025 09:00:00 +0100

Welcome Back to The High Performance Gym Podcast!

I’m Keir Wotherspoon, and after years of coaching athletes, professionals, and everyday warriors, I’ve seen one thing time and time again—performance isn’t just about training or working harder. It’s about rewiring how you move, think, and recover so you can take back control of your energy and own your life—not just push through it.

This podcast is for real people with real demands—whether you're an athlete pushing for the next level, a busy parent juggling a million things, or someone who refuses to slow down as the years go by.

In this new chapter of The High Performance Gym, we’re diving deep into the science of energy, longevity, and self-mastery—breaking down how to optimise your body, reprogram your brain, and perform at your highest level without burnout.

🔥 You are not broken. You are not past your best. Your limits are negotiable.

If you’re ready to stop feeling stuck and start thriving, hit subscribe and let’s get to work.

👉 Got a question? Drop me an email at keir@keirwotherspoon.me—I’d love to hear from you.

👉 Want to take things further? Check out our free training for women over 35 here:

The 7 Habits Of A Powerful Evening Routine

Sun, 12 Dec 2021 22:00:00 +0100

To be successful in business (or any high performance endeavour) requires a high level of creativeness, productivity and focus.

There's a secret you probably know about, it's all the rage... and that is a morning routine.

People have made millions on selling their morning routine concepts.

But there's something even more powerful than a morning routine (it's just not as sexy).

An evening routine.

See, not as sexy right?

It is though more powerful. So if you want to step ahead and become super productive, creative and focused start your day with a powerful evening routine.

-----------------------------------------------------

Here's 3 ways I help you with your health and fitness business 👇🏼

Download My FREE Guide:

Join my FREE community:

Drop me an email and ask me any questions you have... or if you like just drop in and say hi, and let me know what you think about the show.

The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast

Try this simple 3 step process for more sales

Mon, 06 Dec 2021 00:00:00 +0100

In today's episode I take you through the simple, yet nearly always missed, 3 step process to making more sales.

This is the foundation to your business,

Get this right and you will attract the right clients into your business.

As always,

Thank you for being here, your support means a lot to me.

-----------------------------------------------------

Here's 3 ways I help you with your health and fitness business 👇🏼

Download My FREE Guide:

Join my FREE community:

Drop me an email and ask me any questions you have... or if you like just drop in and say hi, and let me know what you think about the show.

The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast

Which social media platform to build your health & fitness business?

Mon, 29 Nov 2021 00:00:00 +0100

In episode 23 I talk about the biggest mistake coaches make building their business,

Doing too many social media platforms at one time.

Today I explain which one to focus on, which one to grow and which one works.

Here's 3 ways I help you with your health and fitness business 👇🏼

Download My FREE Guide:

Join my FREE community:

Drop me an email and ask me any questions you have... or if you like just drop in and say hi, and let me know what you think about the show.

The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast

5 Steps To Building An Online Coaching Biz

Mon, 22 Nov 2021 00:00:00 +0100

An online coaching business is by far and large the best business model in the world.

Maybe I'm biased, but the facts don't lie...

The overheads are next to non existent compared to an offline business (trust me on this, I owned a gym for 6 years)
An online coaching business has unlimited scaleability and earning potential
For coaches it is the only way to earn back more time while increasing your profits, so you can stop trading your time for money.

Not mention it is the most effective way to get amazing results with your clients.

In this episode I break down the 5 key steps to starting, and thriving with an online coaching business.

Here's 3 ways I help you in your health and fitness business 👇🏼

Download My FREE Guide:

Join my FREE community:

Drop me an email and ask me any business or personal growth question you have... or if you like just drop in and say hi, and let me know what you think about the show.

How To Live An Anxiety-Free Life Without Therapy Or Counselling

Dealing With Anxiety: With Kevin Sach

Mon, 15 Nov 2021 00:00:00 +0100

In today's episode I talk to body and mind health coach Kevin Sach, who specialises in anxiety recovery.

Anxiety is a debilitating experience. It can last minutes or even years. At some time in our lives most of us will experience anxiety in some form. Whether that's short lasting periods of panic or fear or a long term struggle.

But what exactly is anxiety? and how can you deal with it?

Today Kevin explains how anxiety is more to do with our physiology than our psychology - and delves deep with how to deal with it.

Kevin has an awesome training you can download here for FREE,

Here's 3 ways I help you in your health and fitness business 👇🏼

Download My FREE Guide:

The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast

Join my FREE community:

Drop me an email and ask me any business or personal growth question you have... or if you like just drop in and say hi, and let me know what you think about the show.

The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast

Why Qualifications Create More Problems Than Wealth

Mon, 08 Nov 2021 00:00:00 +0100

In this episode I explain why qualifications are creating you more stress than wealth.

If you are serious about growing your health & fitness business, please check out this episode. It's will save you years of heartache.

Here's 3 ways I help you in your business 👇🏼

Download My FREE Guide:

Join my FREE community:

Drop me an email and ask me any business or personal growth question you have... or if you like just drop in and say hi, and let me know what you think about the show.

The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast

This One Question Will Make All Your Decisions Easy

Mon, 01 Nov 2021 00:00:00 +0100

To achieve massive goals you NEED a decision filter.

Otherwise you'll find yourself always procrastinating and never achieving.

The truth is business will present you will a multitude of decisions Every. Single. Day.

So you gotta have a filter to make your decisions quick and concise.

Each time you apply and sharpen the filter you get closer to your future vision.

Here's 3 ways I help you in your business 👇🏼

Download My FREE Guide:

Join my FREE community:

How To Get Personal Training Clients Authentically Without Having To Be An Instagram Influencer

Sign up to my FREE training:

The 6 Key Money Mindset Hurdles With Laura Powner

Mon, 25 Oct 2021 00:00:00 +0100

In today's episode I chat with Mind & Money Mentor Laura Powner about all things money.

Money is the key metric to achieving that dream business and freedom focused lifestyle, but in most cases is the biggest cause of self sabotage.

Laura dives deep into the 6 Key Money Mindset Hurdles that hold you back from achieving your financial targets, and how you can get past them.

To visit Laura, check out her awesome FREE community

Get REAL Community

Alternatively you can check out her FREE resources on her website

Laura Powner

Here's 3 ways I help you for FREE in your business 👇🏼

Join my FREE community:

The 7 Mistakes That Stop You Getting Clients For Your Personal Training Business & How To Fix It Fast

Download My FREE Guide:

How To Get Personal Training Clients Authentically Without Having To Be An Instagram Influencer

With Mindset Specialist Rebecca Fox

Mon, 18 Oct 2021 00:00:00 +0100

In today's episode I chat with Emotional Intelligence Consultant & High Performance Mindset Coach Rebecca Fox.

Rebecca is a former Team GB Athlete who turned her hand to opening up a very successful Health & Wellness Centre. Like many offline businesses Rebecca was forced to close her facility permanently and transition online.

In this episode Rebecca talks about the importance of understanding your clients and how she was able to make an easy £10K in a week selling out retreats.

To find out more on Rebecca visit her Facebook or LinkedIn profile (links below)

Here's 3 ways I help you for FREE in your business 👇🏼

Join my FREE community:

The 7 Mistakes That Stop You Getting Clients For Your Personal Training Business & How To Fix It Fast

Download My FREE Guide:

How To Get Personal Training Clients Authentically Without Having To Be An Instagram Influencer

With Steve Sharp: Why legacy is more important than money

Sun, 22 Aug 2021 23:00:00 +0100

Today we welcome Steve Sharp, owner of Unique Fitness Northeast. A training facility up here in the North of England with a really Unique business model.

In this episode Steve talks about how he started his days with a "failed military career" and transitioned into a self-confessed green as grass "yes man" at DW Gym, as a PT.

After a few years of feeling restless and being pulled into his passion, Steve talks about his transition in weight lifting.

These days Steve runs his own facility up here in the Northeast of England and is part of the British Weight Lifting (BWL) association. He talks about the importance of being a good coach and why legacy is more important than money.

To find out more on Steve check the links out below:

Facebook

Instagram

Do you want to bring more clients into your business?

Download my FREE gift now 👇🏼

The 7 Mindset Blocks Screwing Up Your Personal Training Business

Click the link and download it now

From bootcamps & gyms to online coaching. The PT's journey with David Wilkinson

Sun, 15 Aug 2021 23:00:00 +0100

Are you following your own path? Your own unique journey that’s giving you back fulfilment and freedom?

Or do you find yourself still unsure about where you are going in life?

In this episode I welcome back former PT & gym owner turned Performance & Mindset coach David Wilkinson.

We discuss the personal training journey and whether opening a gym is the next best logical step as a personal trainer. From self-assurance to giving back to society, we discuss why your journey is more than making up the numbers in the gym.

We also randomly talk about helping little old ladies across the road and the power of hugging it out.

So, join us on this adventure, discover your own insights and carve out your own success following your path of fulfilment.

Do you want to bring more clients into your business?

Download my FREE gift now 👇🏼

The 7 Mindset Blocks Screwing Up Your Personal Training Business

Click the link and download it now

How to deal with negativity and self sabotage with Jessica Maloney

Sun, 08 Aug 2021 23:00:00 +0100

In today's episode Keir talks with psychotherapist, coach and author Jessica Malone.

There is someone standing in the way of your success. Sabotaging your every move and making sure you never fully accept your potential. That someone is you.

Self doubts, imposter syndrome and feelings of inadequacy are just a few of the common challenges coaches, trainers and business owners face on a daily basis.

Although it's normal to feel this way, if left too long will destroy your progress and everything you are working for.

Tune in and get Jessica's insights on how to deal with self sabotage. Use these tools and start marching ahead like a professional.

To find more on Jessica follow any of the links below:

Jessica's website and socials:

Website

Insta

YouTube:

Grab Jessica's Empowerment Journal below:

Journal UK:

Journal US:

And if you are a health coach or personal trainer, and you want to bring more clients into your business,

Download my FREE gift now 👇🏼

The 7 Mindset Blocks Stopping Your From Getting Clients & How To Fix It Fast

Click the link and download it now

How To Get Your First 15 Clients As An Offline PT

Sun, 01 Aug 2021 23:00:00 +0100

In this episode Keir takes you on journey. From achieving that all lucrative PT qualification to landing your first 15 clients. And how this strategy can be multiplied to fill your diary to capacity.

Don't worry though if you are an online PT.

You can also use these same principles and apply them online. Your online space is your gym.

And if you are a health coach or personal trainer, and you want to bring more clients into your business,

Download my FREE gift now 👇🏼

The 7 Mindset Blocks Stopping Your From Getting Clients & How To Fix It Fast

Click the link and download it now

Why A Niche Is Necessary For Your Business & Personal Development

Thu, 29 Jul 2021 23:00:00 +0100

Is having a specific niche really that important?

In the Five Minute Friday (FMF) episode Keir talks about the benefits of identifying your specific niche. And why it could be costing you big time if you don't.

And if you are a health coach or personal trainer, and you want to bring more clients into your business,

Download my FREE gift now 👇🏼

The 7 Mindset Blocks Stopping Your From Getting Clients & How To Fix It Fast

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Finding Your Purpose Through Difficulty with Terry Cook

Sun, 25 Jul 2021 23:00:00 +0100

In this episode, Keir talks with retired professional gambler turned driving instructor and Podcast King, Terry Cook.

His students call him Terry-Dactyl, a normal guy who used difficulty and turned it into his superpower and change his future.

Terry opens up about his struggles through lockdown, financially and mentally and how he's had to deal with online abuse. He talks about how he used his online troll to reframe his mindset and used this energy to help others in need.

Since we done this interview Terry's Podcast has rocketed up the charts and now has over 10,000 downloads in only a few short months. Living proof that anything is possible if you are willing to do the work.

This is a powerful episode you don't want to miss, so check it out and please leave us a comment or review.

To find out more about Terry, click his links below.

Terry Facebook

And

The Instructor Podcast

And if you are a health coach or personal trainer, there's a gift for you below,

The 7 Mindset Blocks Stopping Your From Getting Clients & How To Fix It Fast

Click the link to download it now

The Essential 3C's For You & Your Business

The gram (I'm very active on stories... come over, drop me a DM and introduce yourself)

Twitter

Clubhouse: @keirspoonz

Intro to Your Genius Podcast

Thu, 28 Jan 2021 11:00:00 +0100

Welcome to Your Genius Podcast. The personal and professional development podcast for entrepreneurs and business owners... and anyone who is passionate about personal growth and lifestyle freedom.

Your Genius is the amazing greatness inside of you which is about to change your life. It's all to do with your mind and how it can quite literally change your brain and your life.

I'm Keir, a Certified High Performance Coach (CHPC) and lifestyle entrepreneur. For 12 years I've been on a mission to find out what it takes to achieve personal freedom. To live life free from financial worry with an abundance of time to do the work you love.

I believe I've found it.

And its personal development + entrepreneurship. Self-mastery (personal development) is the key to emotional, spiritual, social and creative freedom. Entrepreneurship (professional development) allows you to use your creative freedom to create your dream lifestyle by creating a business which serves you.

In this podcast I will be delivery everything on personal development and entrepreneurship. From my own experiences, knowledge and skills to interviewing other experts and discovering their amazing and inspiring stories.

We all have something amazing we can share with the world. We all have a story. A story which could change your life and every other life you share it with.

So let’s explore, Your Genius.

Check out my website:

www.keirwotherspoon.com

Come and say hello to me on social: