The High Performance Gym podcast

#Science #Fitness #Biology #Entrepreneur #Business #Keir Wotherspoon #High Performance

36:27

Not many artists actually hail from Tennessee, but the scenic valleys and rolling hills of The Volunteer State are part of Dustin Lynch’s DNA. In this episode of On the Bus, Country Thunder CEO Troy Vollhoffer sits down with Dustin to discuss his journey from playing fraternity parties and weddings across the southeast to being the first country artist with a club residency at the Wynn in Las Vegas. Plus, stick around for our new segment, Thunder Strike, where Troy features upcoming festival performer Riley Green’s hit song “Damn Good Day to Leave” to give you a taste of what’s to come at Country Thunder in 2025.…

The High Performance Gym explicit

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Welcome to The High Performance Gym The place where you train for life. I’m Keir Wotherspoon, a health and performance coach, sports scientist, and specialist in unlocking human potential. For over 15 years, I’ve worked with athletes, professionals, and everyday warriors to help them break through mental and physical barriers, take back control of their energy, and perform at their highest level—without burning out. But this isn’t just about training harder or grinding through another workout. It’s about rewiring how you move, think, and recover—so you don’t just push through life, you own it. Whether you’re an athlete chasing the next level, a parent carrying the weight of a family, or stepping into your golden years refusing to fade out—this podcast is your space to break free from limitations, take control of your body and mind, and start performing on your terms. From optimising your body to rewiring your brain for success, we break down the science of energy, longevity, and self-mastery—giving you the tools to not just survive, but thrive. You are not broken. You are not past your best. You are not stuck. Your potential is untapped. Your limits are negotiable. This is The High Performance Gym. Let’s get to work.

34 episodes

The High Performance Gym

The High Performance Gym explicit

updated 7 days ago

Series home•Feed

34 episodes

#Science #Fitness #Biology #Entrepreneur #Business #Keir Wotherspoon #High Performance

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The High Performance Gym

1
Why Weight Loss Fails Women. The Truth About Hormones, Ozempic & Exercise. 51:30

7 days ago51:30

51:30

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.…

The High Performance Gym

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How to Rebuild Strength & Confidence After Birth: A New Playbook for Women. 56:34

14 days ago56:34

56:34

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.…

The High Performance Gym

1
Testosterone: The Good, The Bad & The Ugly (For Dads Over 40). 33:14

21 days ago33:14

33:14

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!…

The High Performance Gym

1
Fatigue, Weight Gain & Injuries? The Truth About Women’s Health & Performance. 44:33

28 days ago44:33

44:33

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…

The High Performance Gym

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How to Beat Imposter Syndrome & Self Doubts. 32:29

5 weeks ago32:29

32:29

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 – T he 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.…

The High Performance Gym

1
#29: Why Your Energy Tanks After 40 (And How to Fix It) 43:08

6 weeks ago43:08

43:08

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.…

The High Performance Gym

1
#28: Stress is Not The Enemy - How to Avoid Burnout & Use Stress As a Superpower. 40:38

7 weeks ago40:38

40:38

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: Rethinking Stress: The Role of Mindsets in Determining the Stress Response Mindset matter: Exercise and the placebo effect. Huberman Lab Podcast. Yoga Nidra Waking Up App 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.…

The High Performance Gym

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#27 The Art of Brain Change For Energy, Strength & Achievement. 42:52

8 weeks ago42:52

42:52

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: The Power of Neuroplasticity (Book) Dr. Spencer Nadolsky Shabnam Rajah 🎧 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

1
The High Performance Gym is Back!! Here’s What’s Changing 28:10

9 weeks ago28:10

28:10

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 High Performance Gym

1
The 7 Habits Of A Powerful Evening Routine 23:13

3 years ago23:13

23:13

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: The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast Join my FREE community: The Business Of Health & Fitness 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. keir@yourgeniusacademy.co.uk…

The High Performance Gym

1
Try this simple 3 step process for more sales 18:48

3 years ago18:48

18:48

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: The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast Join my FREE community: The Business Of Health & Fitness 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. keir@yourgeniusacademy.co.uk…

The High Performance Gym

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Which social media platform to build your health & fitness business? 31:23

3 years ago31:23

31:23

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: The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast Join my FREE community: The Business Of Health & Fitness 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. keir@yourgeniusacademy.co.uk…

The High Performance Gym

1
5 Steps To Building An Online Coaching Biz 33:34

3 years ago33:34

33:34

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: The 7 Reasons You Don't Have Enough Clients & How To Fix IT Fast Join my FREE community: The Business Of Health & Fitness 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. keir@yourgeniusacademy.co.uk…

The High Performance Gym

1
Dealing With Anxiety: With Kevin Sach 1:28:48

3 years ago1:28:48

1:28:48

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, How To Live An Anxiety-Free Life Without Therapy Or Counselling 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: The Business Of Health & Fitness 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. keir@yourgeniusacademy.co.uk…

The High Performance Gym

1
Why Qualifications Create More Problems Than Wealth 25:13

3 years ago25:13