Physique Formation Podcast - Denver Steyn: Recent Episodes
Denver Steyn
Eating out is part of life, but many people assume restaurant meals automatically ruin their fat loss progress. In this episode, I break down the real reasons eating out can slow results and more importantly, how to navigate restaurants, takeaway, and social events without undoing your hard work.
We’ll cover why hidden calories and oversized portions are common traps, how to make smarter choices when ordering, and simple strategies like prioritising protein, checking menus ahead of time, and adjusting calories earlier in the day. I’ll also talk about alcohol, sauces, and the small decisions that add up. Because the truth is, one meal won’t ruin your progress, but repeated habits might.
📲 Follow me on Instagram: @coachdenversteyn
🌐 More resources: www.physiqueformation.com
🚀 Apply for 1:1 coaching: http://www.bit.ly/physiqueformation
Tracking macros can be one of the most effective tools for fat loss, but for many people it quickly turns into stress, anxiety, and an all-or-nothing mindset. In this episode, I break down how to use macro tracking properly, without letting it take over your life.
We’ll cover the real benefits of tracking, where people commonly go wrong, and how to focus on consistency over perfection. I’ll also explain how and when to transition away from strict tracking toward a more flexible, mindful approach so you can maintain results long term without feeling restricted. If you want control without obsession, this episode will give you the framework you need.
📲 Follow me on Instagram: @coachdenversteyn
🌐 More resources: www.physiqueformation.com.au
🚀 Apply for 1:1 coaching: http://www.bit.ly/physiqueformation
Training doesn’t need to be complicated, but it does need to be done right. In this episode, I answer your most common training-related questions around program effectiveness, strength plateaus, exercise selection, and how hard you should really be pushing in the gym.
We’ll cover how to tell if your program is actually working, whether training to failure is necessary, how to avoid overtraining while still progressing, and what to focus on when strength stalls. If you’ve ever felt unsure about your training approach or wondered whether you’re doing enough (or too much) this episode will give you clarity and direction.
📲 Follow me on Instagram: @coachdenversteyn
🌐 More resources: www.physiqueformation.com.au
🚀 Apply for 1:1 coaching: http://www.bit.ly/physiqueformation
Most people think fat loss requires huge lifestyle overhauls, but the truth is the opposite. Real, sustainable progress comes from small habits compounded over time. In this episode, I break down the concept of habit stacking and show you exactly how to use it to make fat loss feel easier, more automatic, and actually enjoyable.
You’ll learn why relying on motivation doesn’t work, how to attach new behaviours to habits you already do daily, and simple examples you can start using straight away like walking after meals, prepping protein while making breakfast, and building hydration cues into your routine.
If you’ve struggled with consistency or overwhelm, this episode will give you a practical blueprint to simplify your approach and start building momentum.
📲 Follow me on Instagram: @coachdenversteyn
🌐 More resources: www.physiqueformation.com.au
🚀 Apply for 1:1 coaching: http://www.bit.ly/physiqueformation
The supplement industry is worth billions, yet most of it is smoke and mirrors. In this episode, I break down the most overrated supplements that drain your wallet without delivering results and reveal the few that are actually worth your time and money.
We’ll talk about why fat burners, detox teas, BCAAs, and testosterone boosters are a complete waste, how marketing plays on desperation and false promises, and the small handful of supplements backed by real evidence like protein powder, creatine, caffeine, vitamin D, and omega-3s.
You’ll walk away knowing exactly what to skip, what to keep, and how to make smarter decisions that actually move you closer to your goals.
📲 Follow me on Instagram: @coachdenversteyn
🌐 More resources: www.physiqueformation.com.au
🚀 Apply for 1:1 coaching: http://www.bit.ly/physiqueformation
Calories and macros get all the attention, but micronutrients are often ignored. In this episode, I break down the difference between macros and micros—what each does, why both matter, and how to balance them for better performance, health, and long-term results.
You’ll learn how to set up your macros for fat loss or muscle gain while still getting enough vitamins, minerals, and antioxidants to feel your best. I’ll also share practical tips to make micronutrition simple—like building colour into your plate and using whole foods to cover your bases without overcomplicating your diet.
📲 Follow me on Instagram: @coachdenversteyn
🌐 More resources: www.physiqueformation.com.au
🚀 Apply for 1:1 coaching: http://www.bit.ly/physiqueformation
Too many people waste time in the gym following random workouts that don’t move them closer to their goals. In this episode, I break down exactly how to build a training plan that actually works. One that’s tailored to your lifestyle, supports your goals, and delivers consistent results.
We’ll cover the key variables you need to focus on, how to structure your training week for balance and recovery, and why progressive overload is the foundation of long-term progress. Whether you’re chasing fat loss, muscle growth, or strength, this episode will give you the blueprint to stop guessing and finally start training with purpose.
📲 Follow me on Instagram: @coachdenversteyn
🌐 More resources: www.physiqueformation.com.au
🚀 Apply for 1:1 coaching: http://www.bit.ly/physiqueformation
Most people don’t fail at fat loss because they don’t try hard enough. They fail because they focus on the wrong things. In this episode, I break down the 3 biggest reasons fat loss attempts stall and show you exactly what to do instead if you want results that actually last.
We’ll cover why crash diets and unrealistic expectations set you up to fail, how overcomplicating your approach kills momentum, and why consistency beats perfection every time. If you’ve been stuck spinning your wheels, this episode will give you the clarity and direction you need to move forward.
📲 Follow me on Instagram: @coachdenversteyn
🌐 More resources: www.physiqueformation.com.au
🚀 Apply for 1:1 coaching: http://www.bit.ly/physiqueformation
In this episode of Physique Formation, I break down 5 Fat Loss Myths that might be holding you back from achieving your dream physique.
Got questions? DM me on Instagram at @coachdenversteyn for personalised advice!
In this episode of Physique Formation, we tackle the common issue of bloating and how to reduce it with simple, effective strategies.
Learn what causes bloating, from overeating to food sensitivities, and discover practical tips to minimize discomfort, improve digestion, and feel better in your body.
We cover everything from adjusting your eating habits to managing water retention and adding lifestyle changes that can make a big difference.
Got questions? DM me on Instagram at @coachdenversteyn for personalized advice!
In this episode of Physique Formation, we dive into the challenges of body image and confidence issues on your fitness journey.
We discuss why so many of us struggle with how we see our bodies, how to shift your mindset from appearance to performance, and practical tips to improve your body confidence.
Whether you're dealing with negative self-talk or struggling with comparison, this episode will give you the tools to build a healthier relationship with your body and embrace your progress.
Got questions? DM me on Instagram at @coachdenversteyn and let’s chat!
In this episode of Physique Formation, we dive into the topic of emotional eating—why it happens, how it affects your fat loss goals, and most importantly, how to overcome it.
Whether you find yourself snacking when stressed or using food as comfort, this episode gives you practical strategies to recognize emotional hunger, develop healthier coping mechanisms, and build resilience.
Learn how to break the cycle of emotional eating and stay on track with your fitness goals.
Got questions? DM me on Instagram at @coachdenversteyn and let's chat!
In this episode of Physique Formation, we dive into the world of flexible dieting—an approach that allows you to enjoy the foods you love while still hitting your fat loss or muscle gain goals.
Learn how flexible dieting works, why it's sustainable, and how to get started with calculating your macros and tracking your food.
We’ll also cover common pitfalls to avoid so you can make the most of this adaptable nutrition strategy.
If you're tired of restrictive diets and want more balance, this episode is for you!
Got questions? DM me on Instagram at @coachdenversteyn and let's chat about your nutrition!
In this episode of Physique Formation, we dive into the importance of mastering your mindset for fat loss success. It’s not just about the workouts or the diet—your mindset is what drives consistency and long-term results.
Learn how to shift from an outcome-focused mentality to a process-driven approach, build strong habits that stick, and overcome obstacles with resilience. Plus, we’ll discuss the power of accountability and why small wins are the key to staying motivated.
Tune in for actionable tips to transform both your body and mind!
Got questions? DM me on Instagram at @coachdenversteyn and let’s chat!
In this episode of Physique Formation, we dive deep into the science behind why losing 0.5-1% of your body weight per week is the key to sustainable fat loss.
Forget crash diets and extreme calorie cuts—backed by studies, this episode explains how a slower approach helps you maintain muscle, keep your metabolism healthy, and avoid the burnout that comes with rapid weight loss.
Tune in to learn how to apply this strategy in your own journey and achieve lasting results!
Got questions or want to connect? DM me on Instagram at @coachdenversteyn.
In this episode I cover the three areas we store body fat and what you can do to minimise body fat levels and push towards getting that stubborn fat off.
Have a question or a topic suggestion for a future episode?
Email me: denver@physiqueformation.com.au
Instagram: @coachdenversteyn
Website: www.physiqueformation.com.au
In this episode I provide 5 top tips to optimise your testosterone levels naturally leading to a higher quality of life, improved body composition, and better performance.
If you have a question or enquiry for coaching you can reach out at denver@physiqueformation.com.au or follow me on instagram @coachdenversteyn
If you like this episode please leave a 5 star rating and review.
In this episode I talk about my experience with TRT (testosterone replacement therapy). Hopefully you find this informative and If you have any questions you can reach out below:
denver@physiqueformation.com.au
www.physiqueformation.com.au
In this episode I touch on staying in shape over the holidays and also having life balance overall.
Coaching enquiries: admin@physiqueformation.com.au
Instagram: @physiqueformation @coachdenversteyn
www.physiqueformation.com.au
In this episode I touch on some guidance around eating mindfully, getting away from tracking everything, and moving away from an all or nothing mindset.
Follow me on IG: @coachdenversteyn
Email me: physique.formation@gmail.com
In this episode I discuss rapid fat loss and how you would go about achieving this. I also touch on the drawbacks that come with it.
Need help? Let's work together
DM me on instagram @coachdenversteyn
visit my website: http://www.physiqueformation.com.au http://denversteyn.com
In this episode I discuss maintaining calories and the various contributing factors that come into play when we are looking to maintain rather than push for further fat loss.
Find me at @coachdenversteyn
denversteyn.com
physiqueformation.com.au
In this episode I go over the various vitamins & minerals, their role, and foods that provide them so you can include these foods in your diet on a regular basis to improve your overall health.
Coaching: @coachdenversteyn
www.physiqueformation.com.au
denversteyn.com
In this episode I go over the decisions I make when it comes to making adjustments towards fat loss.
You can utilise this approach if you find that you’re at a sticking point and want to see more changes.
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interested in coaching?
denversteyn.com
In this episode I discuss "borrowing macros" and an approach that might be most suitable if you're considering this to manage your total caloric intake across the week.
Follow me on instagram: @coachdenversteyn
Coaching: denversteyn.com
physiqueformation.com.au
In this episode I go over 6 reasons you may not be losing body fat right now and what changes to make to see the results you desire.
Follow me on instagram: @coachdenversteyn
Email: physique.formation@gmail.com
👨🏻💻 PREMIUM ONLINE COACHING
🍏 NUTRITION COACHING
🍫 FLEXIBLE DIETING
🧠 MINDSET & BEHAVIOUR CHANGE
denversteyn.com
physiqueformation.com.au
In this episode I go over my contest prep for this season. I competed with the ICN, IFBB, and WBFF. Listen to my insights & reflections to get an idea of what a contest prep might involve for you.
Coaching: denversteyn.com
Connect on IG: @coachdenversteyn
In this episode I go over how to end a fat loss dieting phase, the effects of dieting, and why you would want to look to avoid constant dieting year round.
Follow me on instagram @coachdenversteyn
ONLINE COACHING:
denversteyn.com
physiqueformation.com.au
In this episode I go over some key considerations around setting realistic expectations. What can we expect to see in regards to rate of fat loss? What changes do we need to consider beyond our calorie intake?
As always if you have any questions you can reach out to me on instagram @coachdenversteyn
If you're interested in coaching check out denversteyn.com to learn more.
In this episode I discuss longevity in your health & physique goals. Do we need to consider our age when we look to make improvements to our physique? What changes do we need to make or be aware of? Tune in to find out!
» Instagram: @coachdenversteyn» Online Coaching: http://www.physiqueformation.com.au/coaching» Email: physique.formation@gmail.com
In this episode I go over 5 key points to build self-confidence and get more out of life. I hope you enjoy it!
In this episode I go over the various positives of contest prep! We often talk about the negatives associated with physique competitions but there are quite a few positive worth discussing as well.
Got a question? Email me: physique.formation@gmail.com
Find me on IG @coachdenversteyn
For coaching: www.physiqueformation.com.au
In this episode I go over sugar. The pros, the cons, when it's best to consume sugar, and why you might want to avoid it at times.
Any questions?
Hit me up below!
Instagram @coachdenversteyn
Email: physique.formation@gmail.com
www.physiqueformation.com.au
In this episode I discuss the many considerations around maintaining or building a new relationship while also focusing on your personal physique goals. Are you able to thrive in all areas of life? Listen to find out my insights!
Follow me on instagram @coachdenversteyn
Email: physique.formation@gmail.com
coaching: www.physiqueformation.com.au
In this episode I go over the basic areas to focus on and consider when you're preparing for your first physique competition. If you're interested in getting on the stage to present your best physique, this episode is for you.
Find me on instagram @coachdenversteyn
email: physique.formation@gmail.com
coaching: www.physiqueformation.com.au
In this episode I go over 10 tips to improve your mental health supported by science. If you're struggling with mental health and are looking for some quick tips towards improvements this episode is for you.
Find me on instagram at @coachdenversteyn
Email me at: physique.formation@gmail.com
www.physiqueformation.com.au
In this episode I go through exactly how you can eat nutella (or anything you enjoy) and still make progress towards fat loss and improved health. If you want to enjoy a flexible dieting approach this episode is for you.
Got a question? email me at physique.formation@gmail.com
Let's connect on instagram @coachdenversteyn
www.physiqueformation.com.au
In this episode I touch on the 4 key areas to improve your health and optimise your ability to drop body fat.
Any questions?
Find me at @coachdenversteyn on instagram or email me at physique.formation@gmail.com
Thanks for listening!
Can you have alcohol and still make progress with fat loss and general health improvement? Take a listen to find out.
Find me at @coachdenversteyn
Email me at physique.formation@gmail.com
In this episode I go over the many different reasons you might not be losing weight or body fat right now and what you can do about it.
Please leave a rating and review if you enjoy this episode.
Contact me: physique.formation@gmail.com
Instagram: @coachdenversteyn
In this episode I touch on steroid use, how common it is, and why I choose to stay drug free.
Get in touch:
Email: physique.formation@gmail.com
Instagram: @denversteyn_
Website: www.physiqueformation.com.au
In this episode I touch on designing your nutrition based on your specific goals. If you found this to be informative please share it on your social media platforms.
If you have any questions you can reach out to me below
Instagram: @denversteyn_
Email: physique.formation@gmail.com
Website: www.physiqueformation.com.au
In this episode I discuss setting goals and intentions to have better clarity and purpose in life.
I hope you enjoy it!
You can reach out to me here:
email: physique.formation@gmail.com
website: www.physiqueformation.com.au
IG: @denversteyn_
Touching on the importance of food quality and different aspects of food selection when it comes to eating towards good health and tracking your calorie intake.
Email me: physique.formation@gmail.com
website: www.physiqueformation.com.au
Instagram: @denver_steyn
Choosing a calorie deficit (rate of fat loss) that best suits you.
Email me: physique.formation@gmail.com
IG: @denver_steyn
If you have a question you can always reach out to me at physique.formation@gmail.com or follow me on instagram @denver_steyn
Thanks for listening!
In this episode I answer some questions I was asked recently around training, nutrition, and supplementation. If you have a question you can always reach out to me at physique.formation@gmail.com or follow me on instagram @denver_steyn
Thanks for listening!
In this episode I go over the difference between the RIR model and RPE scale, both which help us to autoregulate our training to get the most out of each session and stay healthy.
Find me on IG: @denver_steyn Email me at: physique.formation@gmail.com Work with me at: www.physiqueformation.com.au
In this episode I go over considerations to optimise your transition back into the gym.
Also check out my 10 week challenge program at: www.physiqueformation.com.au/challenge
Contact me:
IG: @denver_steyn
E: physique.formation@gmail.com
W: www.physiqueformation.com.au
W: www.denversteyn.com
In this episode I discuss the benefits of fat loss during this time where we are mostly stuck at home and the gyms are closed.
For the Lockdown Shred program: http://www.physiqueformation.com.au/shred
Contact me: physique.formation@gmail.com
In this short episode I go over 5 tips to manage stress, particularly during this time where a lot of us are stuck at home.
If you found this podcast useful please share it.
Coaching: www.physiqueformation.com.au
Contact: physique.formation@gmail.com
In this episode I discuss staying on track during this current pandemic we are experiencing. I cover areas around diet, nutrition, and mindset to encourage you to be your best self and keep your goals at the top of mind.
Follow me on instagram: @denver_steyn
Email: physique.formation@gmail.com
Coaching: www.physiqueformation.com.au
In this episode I speak on the subjective opinions on what is considered "natural" in physique & performance sports.
In this episode I go over some strategies to stick to your health & fitness goals during a time of the year when it is so easy to fall off track.
Got a question? Find me on Instagram @denver_steyn
In this episode I go over some basic causes of unexpected weight gain to help you to figure out what might be holding you back, and what you can do about it.
In this episode I go over the basics of a mini cut. If you have any questions you can find me at @denver_steyn on instagram or www.physiqueformation.com.au for coaching.
In this episode I discuss the popular goal of tracking your daily steps to assist in fat loss and weight management.
Got a question? You can contact me at www.physiqueformation.com.au or email me at contact@physiqueformation.au Also don't forget to follow me on instagram @denver_steyn
Thanks for listening!
In this episode I share some top tips for contest prep to make it an enjoyable journey and well designed. Enjoy!
In this episode I talk about pre-workout nutritional strategies to optimise your training performance and feel your best.
In this episode I go over everything you need to know about deloads so you can implement them in your training to make more gains over time.
In this raw podcast I go over online coaching and the current state of bad practice around providing an online coaching service. This will give you insights in what to expect in regards to a quality service from an online coach.
In this episode I talk about recovery strategies in their order of importance to really improve your progress in the gym. This is a great episode as without recovery we either don't make progress, or get injured.
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In this episode I explain what training specificity is and how you should consider it when planning your training programming towards your goals.
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In this episode I go over the benefits of cardio for fat loss and the modalities you could consider implementing to get the results you're after.
Got a question? Hit me up! www.denversteyn.com/enquiry
In this episode I talk about reverse dieting with the most simple explanation possible, and provide a solid approach to take when looking to implement a reverse dieting phase.
Got a question? www.denversteyn.com/enquiry
Also don't forget to leave a 5 star rating and review if you're on iTunes!
In this episode I talk about cheat meals. Do they have a place in your lifestyle, and when would they be suitable?
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In this episode I talk about intermittent fasting. The pros, the cons, and how you could benefit from incorporating it in certain scenarios towards fat loss. As always if you like the podcast please give it a 5 star rating on iTunes and a review would be great too!
www.denversteyn.com
In this episode I speak on the downfalls of Instagram in relation to poor information provided around health & fitness, and also touch on the mental health effects associated with the gram. As always I leave you with actionable steps to upgrade your life. Definitely worth a listen!
www.denversteyn.com
In this episode I go through some common mistakes around booty building and outline a better approach to make your glutes finally grow. I also go over some exercise selection variety to give you some tips on where to get started when putting together a plan of your own.
As always if you enjoy this episode please leave a 5 star rating and a review to let me know that you enjoyed it!
www.denversteyn.com
In this episode I talk about supplements. What are they and what is the purpose of supplementation? I break down a list of supplements which are proven to be beneficial, and provide a great resource to learn more.
I also mention my very own supplement line. If you're interested in trying out the products you can learn more about them here: http://www.physiqueformation.com.au/shop
In this episode I give you my 5 top tips for fat loss. If you can do these things you'll be right on your way to a leaner version of you.
Have a question? Visit www.denversteyn.com/enquiry
In this episode I go over improving your exercise technique by breaking down the sequence of movement and creating healthy habits to improve your technique, confidence, and safety under the bar. Definitely worth a listen!
If you have any questions or ideas for future episodes you can contact me at www.denversteyn.com/enquiry
In this episode I talk about the role of protein, the benefits of consuming high protein intakes and also the downfalls of protein overconsumption. I leave you with protein intake recommendations to have you in a better place.
Don't forget to leave a 5 star review if you've enjoyed this episode.
www.denversteyn.com
In this first episode I talk about flexible dieting. What it is, how I learned about it, who it's for, and how you can become a flexible dieter too.
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