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The 9-5 Athlete Podcast

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by Ryan Stirton

4.9(60 reviews)
136 episodes
Updated Weekly
Accepts GuestsHas SponsorsLocation 🇬🇧

Podcast Overview

The 5:32am Podcast. I’m Ryan Stirton — dad, coach, husband, athlete, and founder of Team 9–5. The 5:32AM Podcast is about performance, discipline, fitness, fatherhood, business, and the unseen hours where growth happens. 5:32 has been my wake time almost every morning for the past 2 years, since my son was born. It felt right to name it this. Some episodes go deep, some are practical, some are just real-life conversations that make you think. Guests, solo episodes, no editing, screaming children, postie at the door, just honest thoughts and lessons as they come. Built for people chasing more from themselves before the world wakes up.

Language

🇺🇲

Publishing Since

10/21/2021

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Recent Episodes

Episode thumbnail for EP 11 - Fat Loss Without Performance Loss

August 12, 2026

EP 11 - Fat Loss Without Performance Loss

<p>How to lose body fat, without losing performance.</p><p>It's one of the hardest things to get right, performing well and losing fat concurrently, without getting injured/fatigue or burned out.</p>

Episode thumbnail for EP 10 - 16 Weeks From No Walking To 100km

August 5, 2026

EP 10 - 16 Weeks From No Walking To 100km

<p>Zara's story - How Team 9-5 supports athlete's go from injury to massive performance goals with our amazing team!</p>

Episode thumbnail for EP 10 - Bryony Keys - Last Female Standing

July 31, 2026

EP 10 - Bryony Keys - Last Female Standing

<p><strong>75 broken bones in her foot. 16 weeks later, she won the BPN Go One More Ultra.</strong></p><p>Bryony Keys is a Pro Hyrox athlete and sports nutritionist who went from a serious foot injury to winning the women's title at Go One More Ultra in Austin, 37 laps, 30+ hours, first backyard ultra she'd ever run.</p><p><br>We talk about racing a body she wasn't sure would hold up, the mental fight that outweighed the physical one, and what it takes to rebuild from nothing and come out stronger.</p><p>https://youtu.be/6-dCRoMnSOI?si=nMJU-C61KCHqiiT9</p>

136 total episodes available

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Frequently asked questions

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What is The 9-5 Athlete Podcast?

The 5:32am Podcast.

I’m Ryan Stirton — dad, coach, husband, athlete, and founder of Team 9–5.

The 5:32AM Podcast is about performance, discipline, fitness, fatherhood, business, and the unseen hours where growth happens.

5:32 has been my wake time almost every morning for the past 2 years, since my son was born. It felt right to name it this.

Some episodes go deep, some are practical, some are just real-life conversations that make you think.

Guests, solo episodes, no editing, screaming children, postie at the door, just honest thoughts and lessons as they come.

Built for people chasing more from themselves before the world wakes up.

How often does this podcast release new episodes?

This podcast updates weekly.

Where can I listen to this podcast?

This podcast is available on 8 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.

Does this podcast accept guests?

Yes, this podcast regularly features guests.

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