Inside The Locker

Most people think cardio is just about burning calories or “getting fitter.” It’s not.

In this episode of Inside The Locker, we break down five overlooked ways cardiovascular training directly improves how you think, work, recover, and age.

From sharper decision-making and improved stress tolerance, to deeper sleep and faster recovery between strength sessions, cardio quietly upgrades the systems that matter ...

In this episode, Lachy and Raph explain VO2 Max, the gold standard measure of cardiovascular fitness and a powerful predictor of longevity. They explain how this once-elite athlete metric has become a crucial health indicator for executives seeking optimal performance both in and out of the office.

Discover the surprising connections between VO2 Max, body composition, and mental resilience, and learn practical training approaches t...

In this episode, Lachy and Raph break down why body composition—not weight alone—should be the focus of health-conscious executives. They explain why the bathroom scale and BMI provide incomplete pictures, how various measurement methods compare in accuracy and accessibility, and the meaningful differences between muscle mass and different types of body fat. Learn why visceral fat deserves special attention, the realist...

In this episode, Lachy and Raph provide a comprehensive strategy for maintaining your fitness when travelling or without gym access. They shatter the myth that fitness gains must be lost without equipment, demonstrating how bodyweight training and strategic cardio can preserve strength and conditioning with minimal time investment. Learn why running skills deserve a place in your fitness toolbox, how gymnasts develop extraordinary ...

In this episode, Lachy and Raph share their insider strategy for navigating restaurant menus while maintaining your nutrition goals. They reveal why protein should be your first focus when scanning options, how to identify hidden calorie bombs in sauces and preparation methods, and practical ordering tactics that help control portions without sacrificing satisfaction. Learn why planning your approach before the meal proves crucial ...

In this episode, Lachy and Raph tackle the inevitable reality of training injuries and reveal why complete rest is often the wrong approach. They share practical strategies for maintaining fitness while recovering, explaining how to identify pain-free ranges of motion that allow you to train safely around injuries. Learn why nutrition and sleep become even more critical during recovery, and discover how to rebuild confidence in mov...

In this episode, Lachy and Raph navigate the increasingly crowded wearable technology landscape to reveal which devices and metrics actually drive meaningful health improvements. They break down why tracking heart rate, daily steps, and sleep patterns should top your priority list, while explaining the current limitations of calorie tracking and sleep stage analysis. Learn which brands offer the most reliable data for executives, h...

In this episode, Lachy and Raph break down the science of detraining and provide a strategic roadmap for returning to fitness after a break. They explain why the common impulse to "make up for lost time" leads to injuries and setbacks, offering instead a proven approach to rebuilding capacity while preserving long-term progress. Learn how your previous training experience affects your return timeline, why recovery becomes even more...

In this episode, Lachy and Raph tackle the hidden impact of snacking on executive health and performance. They contrast Australian and American snack cultures while revealing how seemingly innocent snacking habits can sabotage otherwise solid nutrition plans. Learn why caloric density makes certain "healthy" options problematic, why liquid calories deserve special caution, and how to identify truly beneficial snack choices amid mis...

In this episode, Lachy and Raph cut through the marketing hype to reveal which popular supplements rarely deliver on their promises. They examine why BCAAs, natural testosterone boosters, detox products, fat burners, and specialty hydration supplements often fail to provide meaningful benefits despite their convincing claims. Learn how supplement companies exploit common misconceptions about fitness and health, why focusing on fund...

In this episode, Lachy and Raph explore the science, applications, and misconceptions surrounding Testosterone Replacement Therapy. They discuss why testosterone matters for both men and women, the legitimate medical uses of TRT, and why its popularity has exploded among executives seeking an edge. Discover how lifestyle factors like sleep, exercise selection, and stress management profoundly impact your natural hormone production,...

In this episode, Lachy and Raph provide a practical toolkit to enhance sleep quality and duration, essential for boosting overall health and workplace performance. They discuss key factors such as light exposure, temperature regulation, dietary choices, and exercise, offering actionable strategies for managing food intake and avoiding caffeine before bedtime. The hosts emphasise the importance of sleep tracking devices and consiste...

In this episode, Lachy and Raph unveil Lockeroom’s signature program designed exclusively for high-performing executives who refuse to compromise their health for success. They break down their proven three-step methodology that has helped hundreds of executives optimise their health while scaling their businesses. Learn why traditional fitness approaches often fail busy leaders, and discover how the Exponential Executive&tra...

In this episode, Lachy and Raph cut through the myths surrounding meal timing and frequency to reveal what truly matters for busy executives. They explore how the "perfect" meal schedule might be less critical than you think, while sharing practical insights on managing energy levels and supporting fat loss through strategic meal timing. Learn why obsessing over meal frequency could be a waste of energy, and discover how to structu...

In this episode, Lachy and Raph explore the fascinating world of gut health and its far-reaching effects on your personal and professional performance. They break down how your gut microbiome—home to trillions of bacteria—influences everything from your immune system to your mental clarity. Drawing from personal experiences, they share practical strategies for optimising gut health through strategic fibre intake, smart ...

In this episode, Lachy and Raph cut through the confusion surrounding carbohydrates and fats, delivering clear, science-backed insights on these crucial macronutrients. They explore how both play distinct roles in energy production, performance, and body composition, while emphasising protein's foundational importance. Learn why carbohydrates are essential for high-intensity performance, how fats support hormone production, and pra...

In this episode, Lachy and Raph explore why regular blood testing is essential for long-term health and peak performance. They discuss how blood work provides crucial insights into deficiencies and imbalances that may be affecting your progress or overall well-being. By establishing a baseline, executives can proactively track changes, optimise their health, and make informed lifestyle adjustments—keeping them performing at t...

In this episode, Lachy and Raph tackle the unique fitness challenges faced by executives who frequently travel for work. They share battle-tested strategies for maintaining your health and training routine while on the road, from maximising basic hotel gym equipment to smart nutrition choices in airports and hotels. Learn their proven jet lag protocol that helps you stay sharp for important meetings, discover how to turn travel int...

In this episode, Lachy and Raph address the hidden toll of chronic stress on high-performing executives and reveal practical strategies for maintaining resilience. They break down why common stress relievers like alcohol and excessive caffeine might be making things worse, while sharing science-backed approaches to stress management through sleep optimisation, strategic nutrition, and mindful disconnection from technology. Learn ho...