The EC method
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- 9. Nov. 2026
Über den Podcast
Chloe and Emma answer client questions and explore common barriers and hurdles to reaching goals. The EC Method is an evidence-based fat loss and behaviour change coaching programme for women who want sustainable results without restrictive dieting. It combines personalised nutrition targets, training plans, education, accountability and community support to help women lose fat, improve their relationship with food and maintain their results long term. The programme specialises in helping women who have struggled with fat loss.. @MadeleyChloe @ESGfitness www.theECmethod.co.uk
Folgen 601
Fireworks, New routines that fit the season, how to reduce hunger, HRT
TheECmethod.co.ukIn this live coaching Q&A, Emma and Chloe talk about practical ways to build sustainable health and fitness habits. They share strategies for managing snacking, handling unplanned social meals …
Shownotes
In this live coaching Q&A, Emma and Chloe talk about practical ways to build sustainable health and fitness habits. They share strategies for managing snacking, handling unplanned social meals without guilt, and getting back into a routine after a tough day. They also answer questions about fat loss, protein and calorie targets, strength-training sets, warming up, and when to rest while you’re unwell.
They briefly discuss why progesterone may be prescribed alongside estrogen in HRT, and encourage listeners to ask their doctor about their own treatment and circumstances.
Chapters
- 00:00 Catching up and fireworks
- 02:55 Why understanding your HRT matters
- 09:47 Three practical ways to manage snacking
- 14:06 Building routines around meals
- 16:23 Finding the reasons behind eating habits
- 18:06 Planning for setbacks and avoiding all-or-nothing thinking
- 19:24 Finding an approach that suits you
- 23:41 Handling spontaneous social plans
- 29:53 When fat loss begins—and why scales can be misleading
- 33:07 Balancing calorie and protein goals
- 34:31 Strength-training sets and warm-ups
- 36:33 Resting when you have a cold
- 39:09 Adjusting routines as the seasons change
• •
Get busy
TheECmethod.co.ukMost people don't overeat when they're busy.You can curate your environment quite easily.You've got to get a routine in place, guys.Flexibility can be a part of that plan, but it has to be a …
Shownotes
Most people don't overeat when they're busy.
You can curate your environment quite easily.
You've got to get a routine in place, guys.
Flexibility can be a part of that plan, but it has to be a part of the plan.
You probably need of a plan with your nutrition than you do with your workouts.
Get to the root cause of what is causing you stress and figure out a plan.
Lean into the advantages that you have.
Buy them snacks and stuff that you don't necessarily like.
Just put on your favorite like album, on Spotify, whatever, and start doing chores, housework, great activity, absolutely great activity.
I think you'll be really happy you did it.
Myths about supplements, Postpartum recovery and core rehab
Join the EC method herePostpartum recovery and core rehabSetting realistic fitness goalsThe importance of mindset in healthWhy scale weight isn't the only success metricThe role of patience and …
Shownotes
Join the EC method here
Postpartum recovery and core rehab
Setting realistic fitness goals
The importance of mindset in health
Why scale weight isn't the only success metric
The role of patience and consistency
Dealing with societal expectations around birthdays and celebrations
The impact of social events on networking and personal growth
Myths about supplements like electrolytes and protein powders
The importance of listening to your body and trusting your instincts
Strategies for maintaining motivation and trust in the process
Debunking myths about overtraining, muscle gain and BMI
Join us herekey topicsSafety in fireworks and wild animal encountersGetting older adults into strength trainingStructuring workout routines for beginnersUnderstanding health markers like BMI and waist …
Shownotes
Join us here
key topics
Safety in fireworks and wild animal encounters
Getting older adults into strength training
Structuring workout routines for beginners
Understanding health markers like BMI and waist circumference
Debunking myths about overtraining and muscle gain
The importance of recovery and sleep
Progression in strength training for longevity
The spectrum of fitness goals and approaches
30 day lock in is coming....
Apply to join the EC method here.Workout structure and supersetsHabit formation and routine challengesGoal setting and motivation strategiesImpact of exercise on mental health and agingInnovations in health …
Shownotes
Apply to join the EC method here.
Workout structure and supersets
Habit formation and routine challenges
Goal setting and motivation strategies
Impact of exercise on mental health and aging
Innovations in health technology and injury prevention
The impact of alcohol on fat loss
Join the EC method hereManaging seasickness and travel challengesDifferences between prisoner squats and normal squatsProgressive overload in bodyweight workoutsThe impact of alcohol on fat lossMotivational …
Shownotes
Join the EC method here
Managing seasickness and travel challenges
Differences between prisoner squats and normal squats
Progressive overload in bodyweight workouts
The impact of alcohol on fat loss
Motivational strategies: negative vs positive
The role of environment and mindset in health
Perimenopause and weight management
The psychological effects of scales and measurements
GLP- 1 & food noise
Chapters00:00 Introduction to Food Noise and Society's Perception02:01 Emma's Views on Hunger Signals and Food Preoccupation07:08 The Marketing of Food Noise and GLP-1 Drugs10:12 Normalcy of Hunger and …
Shownotes
Chapters
00:00 Introduction to Food Noise and Society's Perception
02:01 Emma's Views on Hunger Signals and Food Preoccupation
07:08 The Marketing of Food Noise and GLP-1 Drugs
10:12 Normalcy of Hunger and Evolutionary Drives
13:00 The Impact of GLP-1 on Hunger and Psychological Well-being
16:05 Psychological and Physiological Aspects of Appetite Suppression
20:02 Risks and Benefits of GLP-1 Medications
23:00 Adjusting Training and Diet for Long-term Success
27:00 The Role of Self-Perception and Storytelling in Results
32:13 Building Muscle and Strength: Myths and Realities
36:57 High Volume, Filling Foods and Flexible Dieting
41:57 Practical Tips for Sustainable Eating and Lifestyle Balance
Ep. 241 - Research insights on high protein diets and diabetes
Join our next intake hereChapters00:00 Introduction and overview of today's topics01:15 Emma discusses energy levels and walking post-meal02:09 Research insights on high protein diets and diabetes05:20 The …
Shownotes
Join our next intake here
Chapters
00:00 Introduction and overview of today's topics
01:15 Emma discusses energy levels and walking post-meal
02:09 Research insights on high protein diets and diabetes
05:20 The significance of macronutrient composition beyond weight loss
07:37 Challenges in funding and researching high protein diets
09:16 Meal timing, nutrient absorption, and optimizing nutrition
11:06 Basic principles of health optimization and common misconceptions
12:52 Potential supplements for diabetics and older adults
15:13 Practical advice for those with energy and health challenges
20:33 Encouragement to push through discomfort and build confidence
24:34 The link between sleep, recovery, and training results
32:28 Summary and upcoming events
Ep. 240 - Fasting, injuries, warm ups and the impact of heat on water retention
Join the EC method hereInjury management and rehab strategiesThe role of step goals and alternative exercises during injuryAppetite management in hot weather and during fastingThe benefits and myths of warm-up …
Shownotes
Join the EC method here
Injury management and rehab strategies
The role of step goals and alternative exercises during injury
Appetite management in hot weather and during fasting
The benefits and myths of warm-up and cool-down routines
Impact of heat on water retention and bloating
Weight loss strategies and realistic expectations
The science behind fasting and its effects on hormones and metabolism
Practical tips for maintaining motivation during injury or pain
The importance of listening to your body and adjusting goals
Debunking common fitness myths with evidence-based insights
WE ARE BACK!!!!
Join the waiting list hereWe start June 15thSpaces go live June 10th5 days only then we shut and focus on coaching.
Ep. 230 - Insulin Resistance and Weight Loss Myths & Reintroducing Trigger Foods
Sign up to the waiting list for our next intake here. 00:00 Introduction and Initial Thoughts02:55 Navigating Gym Anxiety and Workout Strategies05:40 Understanding Tempo and Protein Intake08:17 Post-Workout …
Shownotes
Sign up to the waiting list for our next intake here.
00:00 Introduction and Initial Thoughts
02:55 Navigating Gym Anxiety and Workout Strategies
05:40 Understanding Tempo and Protein Intake
08:17 Post-Workout Recovery and Muscle Building
10:55 Insulin Resistance and Weight Loss Myths
13:36 Reintroducing Trigger Foods and Mindful Eating
24:50 Understanding Cravings and Environmental Influence
25:46 Strategies for Managing Treats and Discipline
27:07 Incorporating Reformer Pilates into Your Routine
28:53 Staying Active While on Holiday
33:04 Debunking Myths About Late-Night Eating
36:04 The Importance of Protein in Breakfast
40:12 Flexibility in Workout Order and Structure
45:28 Navigating the Fitness Industry and Marketing Claims
46:23 Understanding Pasta Choices and Nutritional Context
Ep. 572 - Coach call - Chicken salad for breakfast, Breaking the Snacking Habit & being less introspective
Join the priority list for our next opening00:00 Managing Diet and Exercise with Crohn's Disease04:49 Breaking the Snacking Habit11:08 High Protein Breakfast Alternatives13:55 Navigating Meals During …
Shownotes
Join the priority list for our next opening
00:00 Managing Diet and Exercise with Crohn's Disease
04:49 Breaking the Snacking Habit
11:08 High Protein Breakfast Alternatives
13:55 Navigating Meals During Travel
19:30 Understanding Hypothalamic Amenorrhea
21:45 Understanding Body Composition and Stress Impact
24:09 Navigating Snacking and GLP-1 Medications
26:28 The Psychological Aspects of Eating and Weight Management
29:05 Mindset Shifts for Achieving Goals
37:06 Practical Nutrition Tips for Busy Lifestyles
43:14 Adjusting to HRT and Maintaining Progress
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