JLC POD

About JLC POD

Health, performance and business all unedited

Publisher

JLC POD

Category

education

Language

en

Explicit

No

First episode

16 Jul 2026

Latest episode

19 Oct 2026

Latest episodes

13 episodes in the feed.

1. 

   19 Oct 2026

   Why you keep snacking, and what to do about it

   I explain why I keep snacking and what I do about it, especially when life and work are hectic. I find snacking is usually a structure and organization problem, often made worse when I eat too many calories early in the day, diet with lower calories, or snack due to stress or boredom (particularly when working from home). I manage it by spreading my calories intentionally across the day often aiming for four meals planning meal and snack times around meetings and training, and prioritizing high-protein, higher-fiber options like oats, eggs, Greek yogurt, cottage cheese, and jerky. I use food logging to understand how many calories and macros I have left so I can pick snacks that fit. If I overindulge, I acknowledge the guilt but focus on making the next decision better rather than punishing myself.

2. 

   18 Oct 2026

   Inside JLC: Craig Paveley, complete transformation & body combat INSTRUCTOR

   In this episode, Craig shares his transformative journey with coaching, highlighting how personalised training and nutrition strategies led to significant body and confidence improvements. Discover practical insights on building consistency, confidence, and community in fitness.

3. 

   16 Oct 2026

   I built my dream iOS app

   In this episode of the JLC Pod, I’m sharing something that’s been building in my head for a while: I’ve launched my own iOS app, the James Long Coaching app, and it’s now live in the App Store. I’m a massive tech lover and a former software engineer and tester, and I’ve always dreamed of building an app. But I never thought I could write Swift or get through the App Store approval process. In this episode, I explain how back-and-forth conversations with AI helped me understand the framework, build the app, get through Apple’s review, and ship multiple updates, including a full redesign (because I’m definitely not a designer). I also talk about why I built it. I’ve always felt that too many coaching businesses don’t give their clients a roadmap or make them feel part of something. I wanted to create more meaning and purpose behind each client’s journey, with tools like competitions, education, and a better understanding of their health metrics. If you’ve ever had an idea for a business or project and felt boxed out because you’re “not technical enough,” this one is for you. If I can do it, imagine what you could do. Download the app: Search “James Long Coaching” in the App Store. It’s free, and you don’t need to be a client to download it and explore your health metrics and free resources.

4. 

   11 Oct 2026

   AI and social media overload, can stall you

   Most of my episodes are positive. This one’s a bit different. I’ve been in Dubai for nearly six months, I’ve left my corporate job, and I’m building James Long Coaching and a second business, The Coaches Engine. The transition has had real highs and some real lows. This week I let the wrong content in, a video about where AI is taking every industry, and it knocked me off balance. In this episode I get into: What it’s actually like going from a stable salary to being self-employed Why constant uncertainty about AI and the future can stall you How social media bubbles amplify whatever you’re already thinking about Why I step away from screens when I need to think clearly I don’t have a neat solution at the end. If you’re building something, running a team or just feeling the fog right now, I hope this helps you feel less alone in it.

5. 

   7 Oct 2026

   Inside JLC: Adam James, business owner & squat PBs

   In the first client interview on the JLC Pod, I sit down with Adam, who's been coaching with me since May. Adam runs a family business, works long hours, and had lost motivation to exercise, even to go for a walk. We talk about what made him reach out, why he chose a coach who communicates personally, and what's changed in his body, his training and his confidence in the months since. If you're busy, holding yourself to a high standard, and have let your own health slide, this one is for you.

6. 

   1 Oct 2026

   I forgot i was 5 years sober

   I just crossed my five year sober anniversary without even realising. And I think the reason I forgot is because it is not such a massive part of my life anymore. That felt worth talking about. In this episode I go back to the beginning. Growing up in Suffolk in an agricultural environment where going out and drinking was just what you did. College, university, the Royal Agricultural College drinking was everywhere and I just assumed it was normal. I talk honestly about what that looked like, what the hangovers actually cost me, and why I carried that pattern all the way through to my thirties. I talk about moving to Manchester at 30 and starting to experiment with not drinking. Going to the Warehouse Project sober. Meeting friends who did not drink. What it actually feels like to be in a social environment without alcohol numbing everything around you and why nobody talks about that part. I cover the moment I decided to stop September the 11th 2021. There was no dramatic rock bottom. I just had a night out and thought I am kind of done now. And I talk about why coaching and building JLC gave me the mental capacity to finally commit to it. No hangovers on Sunday meant more time and energy for the thing I was actually building. I also talk honestly about the social pressure side why saying "I am sober" lands better than "I am just not drinking tonight," why some people will make you feel bad about it and what that usually says about them, and why finding the right people around you makes all the difference. Five years on I do not think about it. I walk into a bar and just think about what soft drink I want. That is what the other side of this looks like.

7. 

   26 Sept 2026

   Your employer does not care about your wellbeing. Here is what to do about it.

   I spent eight to ten years working in corporate environments technology companies, financial consultancies, e-commerce brands. I know exactly what it feels like to sign a 37.5 hour contract and consistently work more than that. I know what it feels like to reach the end of the day and realise your health, your training, and your social life all got squeezed out again. In this episode I talk through the system that actually worked for me and still does today. I cover why your employer will not manage your wellbeing for you and why accepting that is actually the first step to changing things. I talk through how I use multiple overlapping calendars work, personal, fitness, nutrition and social to give myself a clear visual picture of the week so I can see where the gaps are and protect them before anyone else fills them. I share why I moved my training from evenings to mornings, why evening training kept failing me no matter how motivated I was, and what changed when I restructured my mornings around my sessions instead of the other way around. I also cover how to decline meetings without feeling guilty, how to block your calendar so people cannot book over your non-negotiables, why a Sunday planning session changes everything, and why getting things out of your head before you train is one of the most underrated habits you can build. If you feel like the day just disappears and there is never enough time for your health this one is for you.

8. 

   15 Sept 2026

   My experience going through a caloire deficat

   Most people talk about calorie deficits like they are simple. Eat less, move more, done. In this episode I want to give you the honest version, what it actually feels like, what I learned going through one myself in 2022, and whether it is even the right move for you right now. I take you back to when I was around 88 kilograms and genuinely believed I would never go below that number. I walk through everything I learned during that process — the things nobody tells you and the things I wish someone had told me earlier. I cover the five things that actually made the difference. Stabilising your output through consistent training and daily movement. Tracking and logging your food not just for the numbers but for the education it gives you about your own diet. Hydration and why I was not taking it seriously enough. Weighing yourself daily and using a weekly average rather than reacting to single readings. And following a structured nutrition plan with meal timing that actually worked around my life and my training. I also talk about the thing most people do not want to say out loud, that feeling hungry is okay, and learning to accept that is one of the hardest parts of a deficit. I share how I thought about calories as a currency, how I used sparkling water in the evenings when my calories were gone, and why I targeted just 500 grams of loss per week rather than trying to rush the process. The honest truth is there is a lot you can do for your health before you ever need to put yourself into a calorie deficit. This episode will help you figure out if it is the right time for you.

9. 

   3 Sept 2026

   From Corporate to Coaching

   This one is different. Less health and fitness, more business and life. I wanted to have an honest conversation about my journey from corporate life to building JLC because I think there are things in that story that might help you if you are sitting on an idea, a passion, or a side hustle you keep putting off. I take you back to where it all started. The pandemic taking the gym away from me and making me realise how much movement meant to my life. Getting my level 2 and level 3 qualifications in 2022 not because I wanted to start a business but because I wanted to learn. Being made redundant from an e-commerce brand in 2023, the shock of that, and how I used the garden leave to travel to Bali and start helping people with their training on Instagram. Setting up Stripe for the first time thinking it was way too much for what I was doing. I talk about what it was actually like running JLC alongside a demanding corporate role at a large financial consultancy. The evenings, the weekends, the check-ins on Monday nights, the programming on Saturday mornings. The days where it was genuinely too much and why I kept going anyway. I also talk about what it feels like now. Coaching full time, based in Dubai, still figuring it out, not 100% confident every day, but more excited and more fulfilled than I ever was in a tech role doing someone else's work. And then I talk about the opportunity that exists right now. The tools available today that simply did not exist when I started. AI, technology, the abundance of knowledge that is available to anyone who is curious enough to go looking for it. The barrier to starting something has never been lower. And if you have a passion or even just something that interests you, now is genuinely the right time to do something about it. You do not have to have it all figured out. You just have to start.

10. 

    31 Jul 2026

    How to prepare for travel and manage your expectations when you get there

    I recorded this one fresh off a flight from Dubai to London so everything I'm talking about here I literally just lived through yesterday. In this episode I cover the full picture of travel and how to handle it without your training, nutrition and energy falling apart. Because most people underestimate what travel actually does to the body and then wonder why they feel off for days after landing. I talk through what to do before you travel, including hydration, sleep, getting a session in beforehand, and packing with intention. Protein powder, snacks, supplements. I share the exact mistake I've made with protein powder bags splitting in luggage so you don't have to learn that one the hard way. On the plane I cover why cabin air is one of the most dehydrating environments you'll spend time in, why movement every hour or two matters more than most people realise, and why alcohol is genuinely one of the worst things you can do on a long haul flight if you want to feel human when you land. On arrival I talk about why your first day is not a normal day and shouldn't be treated like one. Walk outside, get natural light, eat at local meal times as quickly as you can, and give yourself permission to feel a bit off. It doesn't mean you've lost progress. It means you're human. I also share what I actually did yesterday, including a very small breakfast before a lunchtime flight, staying up until 11pm on arrival despite my body thinking it was 2am Dubai time, and what I'm planning for the gym today. Travel is part of life for the men I coach. Corporate trips, relocations, holidays. The goal is never perfection. It's damage limitation, realistic expectations, and getting back on track as quickly as possible.

11. 

    27 Jul 2026

    An introduction to James Long

    I've never done a proper introduction episode, until now. In this one I take you right back to the beginning. Growing up on a family farm in the late 80s, lambing season, early starts, and learning what it actually means to show up every single day. From there I talk about my national diploma in agriculture, a gap year working harvest in New Zealand, a degree at the Royal Agricultural University, and eventually making the decision at 25 to step away from farming entirely. What followed was a career that took me through digital marketing, coding, software testing, and into a senior role at a large financial consultancy in Manchester all while building James Long Coaching on the side. I also talk about my time presenting on a local radio station, my love of DJing, and how the pandemic was the moment I realised coaching was something I genuinely wanted to build. I'm now based in Dubai, running JLC as my sole business, building a tech startup on the side, and about to be reunited with my dog Milo who is flying out to join me in the Middle East. This episode is for anyone who has stumbled across the podcast for the first time, or anyone who wants to understand the journey behind the coaching why I do it, who I work with, and what I genuinely believe fitness can do for every other area of your life.

12. 

    20 Jul 2026

    What to do when you haven’t trained in two weeks

    What to do when you haven’t trained in two weeks by JLC POD

13. 

    16 Jul 2026

    How to stay consistent when your job changes

    How to stay consistent when your job changes by JLC POD

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