The Business Athlete Show

In this episode, Adrian breaks down how to actually enjoy Christmas — the meals, the drinks, the socialising — while staying in control of your physique, energy, and routine.🎯 What You’ll Learn✔ The simple Christmas rules that prevent weight gain✔ How to enjoy meals and still feel in control✔ How to avoid boredom eating and snacking✔ How to manage alcohol without ruining progress✔ When to frontload food vs when to hold back✔ Practical tips for your mornings, dinners & social eventsChristmas is 3–5 high-calorie days…But most people turn it into a 14-day binge.You won’t gain weight from Christmas Day. You’ll gain weight from:No structureNo routineBoredomMindless snackingAll-or-nothing thinkingYou can enjoy everything — as long as you stay intentional.📩 Connect with Adrian:Instagram at @adrian_mclifestylefitnessApply for 1:1 coaching

📩 Connect with Adrian:Instagram at @adrian_mclifestylefitnessApply for 1:1 coaching

In this episode, Adrian breaks down the McLifestyle 5 to Thrive, a simple but powerful daily framework designed to help high-performing men thrive physically, mentally, and emotionally in 2026 and beyond. Adrian explains why habits matter more than motivation or willpower. “You do not rise to the level of your goals; you fall to the level of your systems,” and the 5 to Thrive is that system. Adrian dives deep into the science and practical application behind each pillar to help busy executives, business owners, and former athletes turn these habits into a lifestyle rather than a phase.This episode is a blueprint for anyone who wants to become stronger, leaner, healthier, and more confident—not by relying on motivation but by mastering the habits that drive transformation.If you’re ready to make 2026 your strongest year ever, the McLifestyle 5 to Thrive is where it starts.Connect with Adrian on Instagram at @adrian_mclifestylefitnessApply for 1:1 coaching 

🎧 Episode SummaryIn this episode, Adrian sits down with world-class coach, educator, and writer Andrew Coates, host of the Lift Free & Diet Hard Podcast with over 400 episodes and more than 23,000 hours on the gym floor.Together, they break down what smart strength training actually looks like for men in their 30s, 40s, 50s and beyond — and why building muscle is one of the most powerful tools for longevity, vitality, and healthy aging.📌 Episode BreakdownIntro & Andrew’s Origin StorySmart Strength Training for LongevityProgressive Overload & Joint SafetyWhat Changes After 35Training Volume, Recovery & Real LifeMuscle Loss as You Age (and how to stop it)Strength vs. Cardio for LifeIdentity, Community & Why Connection MattersAndrew’s Public Speaking JourneyCoaching Pet PeevesRapid Fire RoundClosing Thoughts📲 Connect with Andrew CoatesInstagram: @andrewcoatesfitnessPodcast: Lift Free & Diet HardWebsite: Andrew Coates Fitness 💬 Connect with AdrianInstagram: @adrian_mclifestylefitnessYouTube: McLifestyle FitnessWebsite: www.mclifestylefitness.com

Dr Michael Ormsbee—nutrition scientist, researcher, and performance coach—joins Adrian McDonnell to break down how to fuel for fat loss and performance at the same time.From endurance training and muscle retention to focus, sleep, and gut health, this conversation gives you the complete playbook for eating to look, feel, and perform like an athlete again.1️⃣Nutrition for Muscle Maintenance with High Cardio2️⃣Fueling for Getting Lean while Maintaining Muscle3️⃣ Nutrition & Sleep & Pre-Bed Feeding4️⃣ Nutrition & Cognitive Performance5️⃣ Gut Health & Bloating6️⃣ Recommended Supplements Stack🎧 Listen now and subscribe for more episodes on training, nutrition, and lifestyle optimisation for the Business Athlete.🔗 Connect with Dr Mike Ormsbee on Instagram and checkout Florida State Institute for Sports Science & Medicine🔗 Connect with Adrian McDonnell on Instagram🔗 McLifestyle Fitness 1:1 Coaching EnquiriesWhat You’ll Learn