The Daniel Clough Podcast
One Dude. Seven foundational health habits.
Episodes
In this quick video, I share my simple strategy for how I protect my progress, keep a baseline of discipline, and still enjoy every bit of my holiday.
Getting lean isn’t about willpower — it’s about strategy.
In this video, I share 4 powerful tactics that helped me finally stay consistent, lose fat, and feel confident on the beach. These will help you stick to your plan — not just for days or weeks, but for months.
If you’re stuck, frustrated, or falling off track… this will change everything.
Shownotes:
How to achieve a healthy bodyweight — https://www.youtube.com/watch?v=iIa7v9Zngh...
Once you hit your 40s, everything changes.
Your body doesn’t recover the same. The old approach to fitness stops working. And for a lot of people, that’s the start of a slow decline.
But it doesn’t have to be that way. In this video I’m going to share five things I changed in my 40s that completely turned my health and fitness around.
None of them are quick hacks – but if you focus on these, they can completely change where you are a ...
Last week marked four years since I gave up alcohol — one of the most important and transformative decisions I’ve ever made.
In this episode, I share four deeper realisations I’ve had since quitting. These aren’t the typical benefits you’ve heard before. They’re the unexpected shifts that changed how I live, train, think, and feel. They might just change how you entirely see alcohol too.
Whether you’re sober curious, quietly question...
Want to build real discipline — the kind that sticks even when motivation disappears?
In this video, I share the 4 simple strategies that helped me stay consistent, show up when I didn’t feel like it, and build the kind of discipline that will take your life to another level.
If you want more consistency in your workouts, habits, or life in general — start here.
Even your strongest habits are just one rough week away from slipping.
In this episode, I break down what’s been working — and what’s been slipping — in my own foundational health habits. More importantly, I’ll show you how to notice the slide, reset with intention, and stay in control.
If you’re slipping, you’re not broken. You just need a better system.
In this episode, I unpack the truth behind the Liver King scandal — and why, despite the lies and steroids, he did get one thing right: foundational health habits matter.
But instead of raw liver and circus antics, I spotlight 5 men who are living proof that discipline, consistency, and basic habits can build strong, lean, capable bodies and great lives — without the drama.
Show notes:
Rich Froning — https://www.instagram.com/richfron...
I’ve had an eighth foundational health habit in mind for a while now — but I’ve been hesitant to add it.
In this episode, I walk through why I’ve held back, what’s changed, and the real reasons I’m probably about to commit.
Getting in shape isn’t complicated — but staying consistent is. In this episode, I break down why most people struggle with consistency (hint: it’s not about motivation or willpower) and what actually changes when you build real capability and discipline. I share 3 real-life examples to show how foundational habits can transform your baseline — and finally get you the results you’ve been chasing.
In this episode, I stack rank the 7 foundational health habits that have made the biggest difference in my energy, discipline, and overall well-being.
Not all habits are created equal — and if you're trying to feel better, look better, or get back on track, knowing where to start is everything.
Some rankings might be obvious. But. others might surprise you — especially what I put at the very bottom!
Whether you're just getting...
In my early 40s, I was constantly injured and frustrated with my training. Now, I’m in the best shape of my life — training six times a week, injury-free, and actually enjoying it. These 6 lessons changed everything.
Show Notes:
Jamie Benton Fitness — https://www.instagram.com/jamiebentonfitness
I explore whether I’ll ever stop tracking my foundational health habits – and why I probably won’t.
From comparing my approach to the seemingly effortless routines of people like Josh Bridges and Paul Saladino, to reflecting on my own discipline, I unpack the role habit tracking plays in helping me stay consistent, intentional, and grounded.
Show notes:
Josh Bridges – http://www.youtube.com/@JoshBridges
Paul Saladino – https://www.yo...
You want to always be open to exploring small changes and tweaks to your environment, habits and routines. Because sometimes just the tiniest of tweaks is all you need to completely revitalise a habit or routine.
Towards the end of last year, I took a step back to reflect on where I am with my foundational health habits – as well my overall health and fitness. I also started to think about where I want to spend my energy and focus in 2025, so I can take things to the next level.
As usual, there’s never a shortage of things to focus on and improve – but I’ve narrowed it down to 3 main areas of focus for 2025.
In this episode, I'm straying a bit from foundational health habits. However, being able to reach and maintain a healthy body weight is perhaps one of the most impactful things I’ve been able to achieve over the last few years – not only for my physical health, but also for my mental health.
I know it's something a lot of people struggle with. That’s why I wanted to do an episode which covers a very simple and effective strategy to ...
This episode is a blockbuster of a health habit update.
I usually do these types of episodes every month, but I haven’t done one since July. So, we have August, September and October to cover.
I will also reveal a change I am making to one of my health habits. I rarely do this, but I think now is a very good time to try and take things to the next level for one of my habits.
Show Notes:
Foundational Health Habit Tracker – https://docs...
If you’ve struggled – or are currently struggling to build health habits and behaviours into your life, this is the episode for you.
Today, we’re going to talk about TWO things that will make it SO much easier to make big changes in your life. These two things can literally be either a blocker or enabler to you letting go of bad habits, building new health habits, or making transformative changes in your life.
I break down the two key shifts that you need to make, if you’re going to build yourself into someone who is capable of being disciplined and consistent with foundational health habits, training and nutrition.
These two key shifts are what have worked for me. I have personally gone from someone who lacked discipline and wasn’t able to be consistent for most of my adult life – to someone today who is extremely disciplined and consis...
I look back at July, and evaluate how well I did with tracking, and sticking to my seven foundational health habits. I hit a few bumps, and talk about what that means, and how to attack next month.
I hope you find the insights useful for your own journey with foundational health habits.
Alright, we’re in August, so plenty of you will be off on your summer holidays – me included!
So, I thought it would be a good idea to share how I handle tracking my foundational health habits whilst I’m on holiday.
As you would expect, I take a very different approach to tracking habits when I’m on holiday vs. when I’m at home and in the normal routine of day to day life. Hopefully this episode will give you some good ideas of your ...
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