In this episode Keris shares some valuable insights on anxiety including the way it protects you from experiencing important emotional states and processing difficult events. She provides some helpful ideas about how to start with simple practices if you struggle with anxiety.

Keris opens up about the experiences that led her to create The Mindful Body Method - an online group for women ready to move beyond stress, anxiety, and body shame, and rebuild a calm, connected relationship with themselves.

Strap in - we cover a lot! From accents and ASMR to anxiety, body image, and why it’s so hard to stop doing. Keris talks about how illness forced her to slow down, sit still, and face all the stuff she’d been avoiding, including years of using health, exercise and “busyness” as a distraction. Matt reflects on body image, comparison, and how even with all the knowledge in the world, it’s still easy to get pulled off track. We also get into: – Why most of us are always on (and what that does to the nervous system) – The deeper reasons behind emotional eating and comfort behaviours – Strength vs control (and how to know which you’re chasing) – Why your mind kicks off the second you sit still Keris is also sharing more about the Mindful Body Method, a new space launching in September that’s all about slowing down, reconnecting, and learning to live from a place of calm, not chaos. You can find out more here: www.fitterfood.com/themindfulbodymethod

Ever felt like you’re holding it all together on the outside... but slowly losing yourself on the inside? This week on Fitter Food Radio, Matt and Keris dive into what really lies beneath the stress, overwhelm, and self-sabotage so many of us face. Especially when we’re constantly stuck in doing mode. We explore how it’s possible to become completely disconnected from your needs, emotions, and identity when life becomes all about work, caretaking, productivity, or simply surviving the day. We chat about: - The warning signs of emotional disconnection (and why they often show up as bloating, burnout or insomnia) - Why body image struggles are rarely about the body (and what they are trying to tell you) - How to stop outsourcing your worth and start rebuilding from the inside out As always, we’d love to hear what resonates – drop us a line at info@fitterfood.com. P.S. Keris is running a free Body Image Workshop on Wednesday 16 July at 7pm - it's a practical session to help you explore how your beliefs and emotions are impacting your health and self-worth. You can sign up for free here: https://fitterfood.com/body-image-freedom-workshop-16-07-25/

Ever feel like you're only as good as your last workout, client win, or productive day? This week on Fitter Food Radio, Matt and Keris chat about the dangers of building your entire identity around one thing – like fitness, work, or just being busy all the time. We explore how easy it is to lose yourself when you're constantly chasing, doing, needing, proving… and why stepping off the hamster wheel might just be the healthiest thing you can do. We also talk about emotional resilience and how you can’t always control what life throws your way, but you can learn to respond differently. Plus: Why your worth isn’t defined by how much you “do” The power of pressing pause (without guilt) How to reconnect with who you are beyond the labels This one’s a grounding, reflective chat with plenty of practical insights for staying sane and steady in a chaotic world. As always, we’d love to hear your thoughts, email us at info@fitterfood.com. P.S. If this episode resonates and you’re ready to rebuild your mindset, nutrition and fitness from a place of self-worth and sustainability, doors are now open for our next Strong Humans Project, kicking off 30 June. We’d love to have you join us: www.fitterfood.com/thestronghumansproject/

Ever found yourself obsessively checking your Strava splits, overthinking your to-do list, and wondering when life got so... serious? Strap in, Fitties! This one’s a jumbo episode because, well… we got a bit carried away chatting all things health, mindset, and the madness of modern life! We dive into how social media and over-reliance on our phones are frying our brains, and how stepping away - even for 36 hours - can offer huge perspective. We talk about the importance of environments that support focus and mindfulness, and why creativity, play, and even doing things badly (hello sewing machines and pottery classes) are vital for emotional health. Plus tips on reprogramming the reactive mind, learning to sit with discomfort rather than distracting from it, and recognising that overwhelm often stems from unmet emotional needs, not a lack of productivity hacks. Whether it’s making space for language lessons, finding joy in nature, or reflecting with compassion instead of criticism, we hope this conversation helps you identify one thing you can put into action this week to support your health, happiness, and sanity. Plus... why Matt confessed to checking himself out naked in the mirror (purely scientific, obviously 👀) Show Notes: [Book] Mindsight by Dr. Dan Siegel Find out more about Matt and Keris at fitterfood.com

Always feeling like you’re not doing “enough”? This week on Fitter Food Radio, Matt and Keris explore the impact of leaky boundaries and the relentless sense that we’re falling short - whether in work, relationships, or our own wellbeing. Including unpacking why so many of us live with a nagging guilt, constantly chasing productivity and perfection, yet never quite feeling like we measure up. They discuss how this “never enough” mindset is often rooted in a lack of clear boundaries, people-pleasing tendencies, and a culture that glorifies hustle at the expense of rest. W also look at the emotional weight this carries - shame, burnout, and self-judgement - and how it can affect both physical and mental health. As always, Matt and Keris share practical tips to help you recognise where your energy is leaking, how to establish healthier boundaries, and start reclaiming your time, headspace, and self-worth. Hope you enjoy the episode! If you have any thoughts or suggestions for future topics, we’d love to hear from you at info@fitterfood.com. Tune into Fitter Food Radio wherever you get your podcasts or watch the latest episode right here. Interested in our 12 month programme? Find out more and join the waitlist here: https://fitterfood.com/12month/

Hijacked by your negative inner voice? This week on Fitter Food Radio, we dive into the often-overlooked impact of the language we use to describe ourselves and the power of our inner voice. We explore how the stories we tell, the labels we adopt, and the throwaway comments we make can shape both our mental and physical well-being, often negatively. From calling ourselves "lazy" to navigating people-pleasing habits and hustle culture, we discuss how these unconscious narratives influence our choices, affect the nervous system, and undermine recovery. We also share practical tools to help you become more conscious of your words and daily decisions, things we do daily to help reduce the inner chatter. So you can sit with discomfort, switch off autopilot, and start rewriting the script, one conversation at a time. Hope you enjoy the discussion, as always if you have any feedback or would like to make a suggestion for the podcast please get in touch at info@fitterfood.com. Interested in working with us to support your health? Drop us a line anytime or visit www.fitterfood.com.

In this episode of Fitter Food Radio, Matt and Keris revisit a crucial theme for personal growth and wellbeing: the power of breaking your own negative patterns. They dive into why it's essential to hit pause on autopilot habits, reinforce healthy boundaries, and reconnect with the confidence behind your decisions. Whether you're stuck in a rut or just need a reminder of your own agency, this conversation is here to inspire you to take back the driver's seat. Interested in working with Matt and Keris to support your health goals? Get in touch at info@fitterfood.com. Would you like to hear more about forthcoming Retreats? Make sure you’re on the email list here: www.fitterfood.com/signup

This week on Fitter Food Radio, Keris and Matt dive into the incredible role the mind plays in injury recovery, pain management, and body image. They explore how mindset can influence healing, the difference between responding vs. reacting, and practical strategies to cultivate a healthier relationship with your body. Tune in for valuable insights and actionable tips to support both your mental and physical well-being! Interested in working with Matt and Keris to support your health goals? Get in touch at info@fitterfood.com. SHOW NOTES: Read more about the Alan Gordon study on chronic pain here: https://pubmed.ncbi.nlm.nih.gov/34586357 Find out more about Fitter Food at www.fitterfood.com.

This week we discuss Matt's trip to South Africa and his experience on Safari - the lessons and reflections but more importantly the things that can be realistically integrated upon returning home.

In this episode, Keris sits down with Oliver and Rebecca, founders of Sol Energies, to explore the transformative power of spirituality, connection, and truth-seeking. 

Experts in somatic bodywork, energy healing, tissue & trauma release, sound healing, and embodiment coaching, they share how they guide people on a healing journey through mindful practices, helping them speak their truth, own their power, and find clarity within. If your mind feels constantly busy and you think you have no time for this work, Oliver and Rebecca offer simple, practical ways to start. Tune in for an inspiring conversation on self-discovery and personal growth. Discover more about Oliver and Rebecca at www.solenergies.co.uk and follow them on Instagram @sol_energies

In this episode, Keris sits down with Adriana Forrester, a Nutritionist, Reflexologist, and Reiki Master Practitioner, to discuss her deeply personal journey with emotional eating. Adriana opens up about the challenges she faced and how practicing mindfulness and self-compassion became the keys to her recovery. Discover the transformative power of tuning into your body, embracing kindness toward yourself, and finding balance through holistic practices. Adriana also shares practical tips and insights to support others on their wellness journeys. Find out more about Adriana: Website: www.pod-reflexology.co.uk Instagram: @podreflexologyandreiki Books Mentioned: Stop Thinking Start Living - Richard Carlson The Power of Now - Eckhart Tolle The Four Agreements - Don Miguel Ruiz

In this episode, Matt and Keris delve into what it truly means to be a "strong human" - embracing authenticity, building resilience, and finding the courage to take imperfect action on the path to positive change. Whether you're recovering from a winter illness, managing a chronic condition, aiming to lose weight, prioritising your health, or simply seeking your balance this January, this episode is packed with practical insights and motivation. It’s a celebration of the power of showing up, even when life feels less than perfect. The Strong Humans Project kicks off on January 20th. Learn more and join us here: www.fitterfood.com/thestronghumansproject

Merry Christmas and a Happy New Year, Fitties. This week Keris and Matt discuss approaching your "New Year, New You" transformation in a different way to increase your chances of creating lasting change. Our new January plan, The Strong Humans Project starts on Monday 6th January. Find out more at www.fitterfood.com/store/thestronghumansproject

It's the big 200! This week Keris and Matt reflect on 200 episodes of Fitter Food Radio and the evolution in their approach to health and wellness. We hope you enjoy the conversation.

When life is busy we should all make time to press pause, reflect and ensure we're on the right path to true happiness. This week on Fitter Food Radio Matt and Keris discuss what happens when you push yourself out of your comfort zone and open yourself up to new experiences. Plus - the cowboy Gladiator, Matt the (almost) movie star and Keris sings Bono. Enjoy the conversation Fitties and please remember to rate, review and subscribe.

Ever asked yourself why you can't do this? If you're struggling to make progress when it comes to getting stronger, fitter and healthier then to make the ultimate breakthrough you need to start looking at the reason behind the why. This week Matt and Keris share how they've learned to become comfortable with their authentic self and why if you're finding it hard to reach your goals, you often need to look deeper within.

This week on Fitter Food Radio, Matt and Keris talk about building a strong mindset for whatever challenge you're approaching and the positive impact of having the right people in your corner. Plus, there's a long discussion on the exploitation of women during perimenopause and menopause (hello - menopause chocolate!) and why some of the best things you can do for your health don't have to cost a lot of money. To help, Keris shares her recommendations for some of the simple and effective things all women can do to support their health during menopause. To learn more about the Empowered Menopause Hub, visit the website at www.kerismarsden.com/empoweredmenopausehub. The launch offer has ended but Fitter Food radio listeners can save £50 with code FITTERFOODRADIO50.

Welcome back to Fitter Food Radio, this week Matt and Keris revisit psychedelic mushrooms. Matt shares his experience taking Psilocybin, plus why we all need to be better at prioritising our own health needs. Please note: Matt, Keris and Fitter Food do not recommend taking psychedelic mushrooms without first consulting a medical professional. Show Notes: Find out more about Conscious Pharmacist and Psychedelic Therapist Sara Eising: https://www.instagram.com/saraeising We hope you enjoy the conversation, remember to rate, review and subscribe.