Simon Graham Coach & Personal Trainer

23/09/2026

Is It Harder to Lose Weight as You Get Older?

I lost around four to five stone about a decade ago, with most of that weight coming off in my late thirties and early forties. More recently, I wanted to lose a little bit of weight again. Nowhere near the amount I lost previously, but my weight had crept up a little after quite a stressful period in my life. And I must admit, this time around it did feel harder (yes, I know I am a weight loss coach, so maybe you find it odd to hear that… but I am human still, and believe in keeping it real and honest!).

That got me thinking. If losing weight feels harder now than it did when you were younger, you probably aren’t imagining it.

As we get older, changes in muscle mass, activity levels, energy requirements, sleep and lifestyle can all make weight management more difficult, while for women, perimenopause and menopause can add another layer.

But that doesn’t mean weight gain is inevitable, that you can’t lose weight as you get older, or that your metabolism has suddenly slowed to a crawl or somehow become “broken”.

For a deeper dive into why this happens and what you can do about it, have a read of my latest blog. Go to:
https://www.simongpt.co.uk/is-it-harder-to-lose-weight-as-you-get-older/

Is it harder to lose weight as you get older? Discover why age, muscle loss, activity or menopause can affect weight loss, and what to do.

13/09/2026

Do Sweeteners Cause Weight Gain?

Sweeteners don’t appear to directly cause weight gain.

They can actually be useful for weight loss when they replace higher-calorie sugar, foods or drinks.

Sweeteners don’t burn fat. You still need a calorie deficit to lose weight.

There’s no good evidence that approved sweeteners prevent weight loss or automatically increase your appetite.

“Natural” sweeteners such as honey or maple syrup aren’t automatically better for weight loss. They still contain sugar and calories.

Approved sweeteners are considered safe at permitted levels in the UK, although some current advice recommends minimising our reliance on non-sugar sweeteners over the longer term.

Some sweeteners, particularly polyols, can cause digestive issues if you consume a lot of them.

You don’t need sweeteners to lose weight. But if a lower-calorie alternative helps you consume fewer calories without feeling deprived, it can be a useful tool.

Ultimately, regardless of what the research says, pay attention to how sweeteners affect you personally. If you find they make you crave more sweet foods, make managing your appetite harder, or simply don’t make you feel great, they might not be right for you.

For a full deep dive, you can read my full blog on this. Go to:
https://www.simongpt.co.uk/do-sweeteners-cause-weight-gain/

Do sweeteners cause weight gain or help with weight loss? What the evidence says about artificial sweeteners, calories, cravings and health.

11/09/2026

Here’s what I’ve learned as a weight loss coach working with people who are using weight loss injections.

I always feel I have to be quite careful when I talk about weight loss injections, because the majority of my clients don’t use them, and some have quite strong opinions or concerns about them.

However, around 20% of my clients are either using weight loss medication, have used it, or are coming off it.

And actually, whether you’re using medication or not, a lot of the same things still matter. Accountability, habit change, nutrition, exercise and ultimately finding something you can maintain.

So, here are six things I’ve learned from working with people using weight loss injections.

1. Everybody responds differently. Some people get incredible appetite suppression, some get very little, and some simply can’t tolerate them.

2. Don’t use them just to eat as little as humanly possible. Protein, good nutrition, resistance training and activity still matter, particularly if you want to protect muscle.

3. The medication doesn’t automatically fix your habits. If food noise disappears, some of your old triggers may disappear with it, but that doesn’t necessarily mean you’ve learned how to deal with them if they return.

4. Coming off can be harder than people expect. Hunger and food noise can return, so thinking about maintenance and your longer-term strategy before you reach your target is really important.

5. Weight loss medication isn’t right or wrong. It can be an incredibly useful tool for some people. Other people don’t want it, can’t tolerate it or simply don’t need it.

6. Don’t assume your prescriber will provide lots of ongoing support. The level of nutrition, exercise and behavioural support can vary considerably, so you might need to look elsewhere for help with everything that sits around the medication.

There’s loads more I’ve learned from working with both groups, so I’ve gone into much more detail in a recent blog. Go to simongpt.co.uk/coaching-weight-loss-injections-and-pills/

What I’ve learned from coaching people using weight loss injections and pills, from appetite to habit change, training and coming off them.

11/09/2026

SKINNYTOK VS STRONG NOT SKINNY: WHAT DO THEY ACTUALLY MEAN?

What is SkinnyTok? If you’ve been anywhere near TikTok in the last year you’ll probably have seen the term, even if you can’t quite place it. It’s the name given to a corner of TikTok that became associated with extreme thinness, restrictive eating, body checking and the idea that being “skinny” should be an aesthetic goal in itself.

Strong not Skinny is supposed to be the antidote. Train for performance, not for a number on the scale. Build muscle, get strong and stop chasing thin. On paper it’s a healthier message, and actually a great message too.

But are either trends actually relatable or healthy?

Read more:

28/08/2026

No gym? No HYROX equipment? You can still get a useful session done.

Obviously, there are limitations. Nothing you do with your bodyweight is going to replicate pushing a heavily loaded sled and so on, and I’m not going to pretend otherwise.

But if you’re away, training at home or simply can’t get to a properly equipped gym, you can still train many of the same muscles, movement patterns and energy systems.

Try 3-4 rounds of:
- Low sprint drives: 15m
- Bear crawls: 15m forward + back
- Bodyweight squats: 45-60 seconds
- Press-ups: 15-20 reps
- Farmers carry using bottles/bags: 40m
- Slow walking lunges: 40m
- Burpee broad jumps: 15 reps
- Run: 2-3 minutes

Rest 60-90 seconds between blocks if needed and 2–3 minutes between rounds.

If you’re stuck in a hotel room or short on space, sprint drives can become fast feet, bear crawls can become bear-position shoulder taps, walking lunges can become reverse lunges, and running can become high knees or jogging on the spot.

It isn’t a replacement for proper HYROX-specific training, particularly heavy sled work. But when the alternative is missing the session completely, you can get far more done with no equipment than you might think.

I’ve broken down how to do every exercise, substitution and small-space alternative in much more detail in a detailed blog - go to:
https://www.simongpt.co.uk/hyrox-bodyweight-workout/

26/08/2026

I got sent a photo earlier of me on holiday about 15 years ago.

I wasn’t at my heaviest here, although I was certainly heading that way. And if I’m honest, I feel a little bit cringe sharing it. I mean, for a start, the goatee! What on earth was I thinking? 😂

But… sometimes it’s good to have a reminder of just how far you’ve come.

And whilst these photos might look like they’re about a physical transformation, that’s not really what I see when I look at them.

Back then, I was out of shape, a bit lost and not looking after myself. Anxiety was also a big part of my life.

So when I look at the photo of me in the gym, which was taken this morning, yes, I see the physical difference, but more importantly I see a healthier, fitter and happier version of myself who looks after himself a lot better than he used to.

And yes, I really could have smiled more this morning in my photo, but we are where we are! 😂

If you’re looking for a coach who’s been there himself, visit www.simongPT.co.uk

13/08/2026

Is 1200 Calories Ever Enough?

The answer depends entirely on the person. For some smaller, lighter and less active people, 1200 calories could create a perfectly reasonable calorie deficit. For someone taller, heavier or training regularly, it could be far too aggressive, leaving them constantly hungry, low on energy and struggling to recover or stick to their diet.

Weight loss requires a calorie deficit, but the goal shouldn’t be to eat as little as possible. Your calorie target should take into account your height, weight, age and activity levels, as well as how you actually feel and perform. If you’re constantly hungry, exhausted or repeatedly overeating after trying to restrict heavily, it may not be a lack of willpower - your calorie target may simply be too low.

For a deep dive, visit my blog - go to:
https://www.simongpt.co.uk/is-1200-calories-enough/

Is 1200 calories enough for a woman, a man, or someone who exercises? Here’s why the number that works for one person leaves another stuck.

07/08/2026

Food noise has become one of the biggest talking points in weight loss, especially since GLP-1 medications entered the mainstream. But is it actually a new phenomenon, or have humans always experienced it?

I took a deep dive into the research and my own experiences as both a weight loss coach and someone who struggles with food noise myself.

My conclusion is that while our biology hasn’t changed, our food environment has. Constant access to ultra-processed, hyperpalatable food, modern diet culture, busy lifestyles and the language to finally describe the experience have all contributed to making food noise feel louder than ever.

The good news is that food noise isn’t something you simply have to put up with. For many people, increasing protein and fibre, improving sleep, reducing exposure to trigger foods and staying active can all help to turn the volume down.

For a deep dive into this topic, visit my Food Noise blog: https://www.simongpt.co.uk/what-is-food-noise/

31/07/2026

Has Optimisation Culture Gone Too Far?

I’ve felt for a while that optimisation culture has gone too far.

I think a lot of people watch these podcasts and end up majoring in the minors. Meanwhile, the things that make the biggest difference are often being overlooked.

For most people, the priorities are actually pretty simple:
✅ Get a bit more sleep.
✅ Exercise more consistently.
✅ Eat plenty of protein.
✅ Eat more fruit and veg.
✅ Keep stress under control where you can.
✅ Be consistent.
✅ Don’t try to be perfect all of the time.

That’s what moves the needle.

So when you hear Steven Bartlett talking about his WHOOP score after drinking w**e, Andrew Huberman discussing the perfect time to drink coffee, or Dr. Rhonda Patrick explaining why you shouldn’t put bananas in fruit smoothies, honestly, for the vast majority of people, you don’t need to worry about it.

Get the fundamentals right first. They account for almost all of your results.

I’ve written a deeper dive into optimisation culture and why I think it’s distracting so many people from what actually matters. Go to:
https://www.simongpt.co.uk/has-optimisation-culture-gone-too-far/

Any questions or thoughts, leave a comment.

Stephen Bartlett, Dr Rhonda Patrick, wearables, sleep scores and biohacking. Has optimisation culture gone too far? Should health be simpler?

30/07/2026

The Swimmer’s Body Illusion

One of the biggest mistakes people make is assuming that training alone creates a certain body type. The “Swimmer’s Body Illusion” explains that many elite athletes already had the genetics and physical traits that suited their sport before they became elite. Training and nutrition absolutely matter, but genetics also influence things like bone structure, muscle shape, fat distribution and how quickly your body responds.

Genetics influence where you start, but they don’t decide where you finish. Focus on becoming the strongest, leanest and healthiest version of yourself, rather than trying to become somebody else.

For a deep dive, read my blog. Go to:
https://www.simongpt.co.uk/the-swimmers-body-illusion/

Discover the Swimmer’s Body Illusion and learn how genetics influence body shape, weight loss and sporting ability.