{"podcast":{"title":"ESGfitness","slug":"esgfitness-403787","podcast_index_feed_id":403787,"rss_url":"https://anchor.fm/s/2718dcc/podcast/rss","website_url":"https://esgfitness.co.uk","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/309963/309963-1714585025798-b55822ef37b39.jpg","author":"Emma Storey-Gordon","episode_count":897,"summary":"Exploring your health, fitness, fat loss & mindset questions @ESGfitness www.esgfitness.co.uk","last_synced_at":"2026-07-13T22:18:03.306953+00:00","page_url":"https://stenobird.com/podcast/esgfitness-403787"},"episode":{"title":"Ep. 480 - Q&A Caloric Expenditure and Exercise, Overcoming the All-or-Nothing Mindset & Finding Meal Inspiration and Variety","slug":"ep-480-q-a-caloric-expenditure-and-exercise-overcoming-the-all-or-nothing-mindset-finding-meal-inspiration-and-variety","published_at":"2026-05-27T16:06:32+00:00","page_url":"https://stenobird.com/podcast/esgfitness-403787/ep-480-q-a-caloric-expenditure-and-exercise-overcoming-the-all-or-nothing-mindset-finding-meal-inspiration-and-variety","show_page_url":"https://stenobird.com/podcast/esgfitness-403787","url":"https://podcasters.spotify.com/pod/show/esgfit/episodes/Ep--480---QA-Caloric-Expenditure-and-Exercise--Overcoming-the-All-or-Nothing-Mindset--Finding-Meal-Inspiration-and-Variety-e3jvmtd","audio_url":"https://anchor.fm/s/2718dcc/podcast/play/120625517/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-4-27%2Ff184a44a-5495-eebf-1eea-3a994d0f8be1.mp3","summary":"Apply for coaching here Join commit to 6 here 00:52 Understanding Caloric Expenditure and Exercise Accuracy 06:42 Minimal Effective Dose for Strength and Muscle Building 11:27 Navigating Maintenance and Feelings of Restriction 18:18 The Importance of Recovery in Fitness 21:48 Overcoming the All-or-Nothing Mindset 27:51 Finding Meal Inspiration and Variety 34:15 Addressing Weight Training Challenges","meta_description":"Apply for coaching here Join commit to 6 here 00:52 Understanding Caloric Expenditure and Exercise Accuracy 06:42 Minimal Effective Dose for Strength and…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2339,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/esgfitness-403787/episodes/ep-480-q-a-caloric-expenditure-and-exercise-overcoming-the-all-or-nothing-mindset-finding-meal-inspiration-and-variety/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/esgfitness-403787/ep-480-q-a-caloric-expenditure-and-exercise-overcoming-the-all-or-nothing-mindset-finding-meal-inspiration-and-variety.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}