The 5:32am Podcast.
By Ryan Stirton
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Category: Fitness
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Episodes: 129
Description
The 5:32am Podcast.
I’m Ryan Stirton — dad, coach, husband, athlete, and founder of Team 9–5.
The 5:32AM Podcast is about performance, discipline, fitness, fatherhood, business, and the unseen hours where growth happens.
5:32 has been my wake time almost every morning for the past 2 years, since my son was born. It felt right to name it this.
Some episodes go deep, some are practical, some are just real-life conversations that make you think.
Guests, solo episodes, no editing, screaming children, postie at the door, just honest thoughts and lessons as they come.
Built for people chasing more from themselves before the world wakes up.
| Episode | Date |
|---|---|
|
EP 6 - Training On Holiday, Deadly Dozen DNF, & Hyrox World Champs.
|
Jun 01, 2026 |
|
EP 5 - How To PB Your 5km
|
May 08, 2026 |
|
EP 4 - Body Dysmorphia & RED-S
|
Apr 29, 2026 |
|
EP 3 - My HYROX Journey
|
Apr 22, 2026 |
|
EP 2 - My First Marathon - W or L?
|
Apr 15, 2026 |
|
EP 1 - The 5:32am Alarm.
|
Apr 08, 2026 |
|
119 - Hyrox Race Day - Strategy, Nutrition & Rules
|
Oct 23, 2024 |
|
118 - Fergus Alberts - Get To Know Team 9-5's Newest Coach
|
Oct 16, 2024 |
|
117 - Marbella, Baby Swimming Lessons & Starting Your Own Business
|
Sep 18, 2024 |
|
116 - Keiran McLean "Kimmic" From The Royal In Forfar To Creamfields Main Stage
|
Sep 12, 2024 |
|
115 - Julia Shaw - Postpartum Training & Mum's Health.
|
Sep 04, 2024 |
|
114 - Ciaran McAninch - Life After Football, Mental Health & The Anti-Productivity Movement
|
Aug 28, 2024 |
|
113 - Scott MacDonald - Running An Ultra Marathon Through The Amazon Rainforest
|
Aug 22, 2024 |
|
112 - Steven Robb - The Bee Inspired Story
|
Aug 16, 2024 |
|
111 - Welcome Back The Pod
|
Aug 07, 2024 |
|
110 - My Followers 5 Biggest Challenges With Fitness
|
Jun 19, 2024 |
|
109 - Why I'm Running A Marathon Without Training, Getting Aff It Is Not Easy & Whey Protein Ice Blasts
|
Jun 12, 2024 |
|
108 - SPFL Transfer Special
|
Jun 04, 2024 |
|
107 - Scotland Euro 2024 Special With Jonny Smith
|
May 29, 2024 |
|
106 - Q&A - Your Questions Answered...
|
May 08, 2024 |
|
105 - How To Attack Pre-Season Head On
|
May 01, 2024 |
|
104 - Holiday Workouts, The Dark Side Of Fitness & Being A Dad.
|
Apr 23, 2024 |
|
103 - How To Get In Shape For Your Summer Holiday
|
Apr 10, 2024 |
|
102 - Bonus Episode "Fraser Morrison - 30 Half Marathons In 30 Days"
|
Apr 01, 2024 |
|
101 - The Biggest Questions Of The Year So Far
|
Mar 27, 2024 |
|
100 - Willers Fitness "How To Stop Sniffing Cocaine And Change Your Life"
|
Mar 20, 2024 |
|
099 - Rory Crighton "Ultra Marathon, Hyrox Pain & A 24 Hour Last Man Standing"
|
Mar 13, 2024 |
|
098 - A Podcast With My Fiancée Elly.
|
Feb 27, 2024 |
|
097- The Struggles Of Being A Part-Time Footballer
|
Feb 21, 2024 |
|
096 - How To Be A Hybrid Athlete
|
Feb 16, 2024 |
|
095 - How To Stop Getting Injured
|
Feb 07, 2024 |
|
094 - Darragh McGurn - GAA, A 72 Hour Fast & Traveling To Bali
|
Feb 01, 2024 |
|
093 - Ben Wright "Skill Acquisition In The Gym"
|
Jan 25, 2024 |
|
092 - Why Mental Health In The UK Is Getting Worse..
|
Jan 17, 2024 |
|
091 - How To Get Serious Results In 2024
|
Jan 10, 2024 |
|
090 - 10 Lessons From 2023
|
Dec 13, 2023 |
|
089 - Scott Macdonald "25ft Anaconda's, Self-Belief & Ultra Marathons"
|
Dec 06, 2023 |
|
088 - Team 9-5 Athlete 2024 Plans!
|
Nov 29, 2023 |
|
087 - Improve Your Sleep
|
Nov 22, 2023 |
|
086 - Kieran Sauboorah "How A Near Death Experience Can Change Your Now"
|
Nov 16, 2023 |
|
085 - Get Wintered (How To Stay Motivated Over Winter)
|
Nov 08, 2023 |
|
084 - How To Achieve Long Term Change For The 9-5 Athlete (In-House Zoom Training)
|
Nov 01, 2023 |
|
083 - Danny Norton "The Non-League" Footballer Coach
|
Oct 25, 2023 |
|
082 - An Honest Convo About Mental Health w Client Scott Wilson
|
Oct 19, 2023 |
|
081 - Outwork Your Lack Of Self-Belief
|
Oct 11, 2023 |
|
080 - 8 PSYCHOLOGICAL Tricks That Get Played On You Every Day
|
Sep 13, 2023 |
|
079 - 10 Controversial Fitness Opinions
|
Sep 06, 2023 |
|
078 - How To Gain Control Of Bad Habits
|
Aug 30, 2023 |
|
077 - Paul Brand "Chief Analyst At Manchester Utd"
|
Aug 23, 2023 |
|
076 - How To Achieve Optimal Health (Without Becoming A Robot)
|
Aug 16, 2023 |
|
075 - 5 Tips From 3 Years Of Running A Self Employed Biz
|
Aug 09, 2023 |
|
074 - Who Is Ryan Stirton? + Insta Q&A
|
Aug 02, 2023 |
|
073 - Fitness With F*ck All Time
|
Jul 26, 2023 |
|
072 - The Angry Man & The Mexican Fisherman
|
Jul 19, 2023 |
|
071 - Rating Recovery Modalities 1-10
|
Jul 12, 2023 |
|
070 - "How Do You Do It?"
|
Jun 07, 2023 |
|
069 - My Daily Routine
|
May 24, 2023 |
|
068 - How To Get Out Of The "Small Town Mentality"
|
May 10, 2023 |
|
067 - Cheat Meals Are Banned.
|
May 03, 2023 |
|
066 - All My Lessons For Footballer's Over 65 Episodes.
|
Apr 19, 2023 |
|
065 - What Is Hyrox? And Why You Should Do One. + A Free Training Plan.
|
Apr 12, 2023 |
|
064 - Jen Rolwich "Behaviour Change Expert"
|
Apr 04, 2023 |
|
063 - John Johnstone "Improving Your Football Mindset"
|
Mar 29, 2023 |
|
062 - Andrew Findlay "How To Get Stuff Done With A Busy Bastard"
|
Mar 27, 2023 |
|
061 - The Dangers Of Bodybuilding/Competing
|
Mar 22, 2023 |
|
060 - Ryan Quinn - "Wealth Management"
|
Mar 14, 2023 |
|
059 - How To Create An Unbreakable Body & Mind
|
Mar 08, 2023 |
|
058 - The Weird & Wonderful Things We Do For Fitness
|
Feb 21, 2023 |
|
057 - A Dummy's Guide To Artificial Intelligence
|
Feb 15, 2023 |
|
056 - Lucas Forrester "The 9-5 Athlete's" New Programme Design 👑
|
Feb 08, 2023 |
|
055 - GMC "Georgia Cardall" - Finding Inner Confidence
|
Feb 01, 2023 |
|
054 - What Is "The 9-5 Athlete" All About?
|
Jan 25, 2023 |
|
053 - 10 Things I Would Do Tomorrow If I Was Just Starting My Fitness Journey...
|
Jan 18, 2023 |
|
052 - How To Be Confident
|
Jan 10, 2023 |
|
051 - "Who's going to turn to a dude eating ice cream for health advice?"
|
Jan 03, 2023 |
|
2023 Podcast Update
|
Dec 30, 2022 |
|
050 - Client Spotlight - Rory Crighton
|
Nov 29, 2022 |
|
049 - My Experience With Disordered Eating
|
Nov 23, 2022 |
|
048 - Dan Reeve "Deca-Iron Man, Coaching 20 Years & Semi Pro Footballers"
|
Nov 17, 2022 |
|
047 - How To Make Waking Up In The Morning Easier?
|
Nov 02, 2022 |
|
046 - Lean Lads Lifestyle "Getting Aff It"
|
Oct 28, 2022 |
|
045 - Motivation Struggles As It Gets Colder/Darker..
|
Oct 19, 2022 |
|
044 - Truth And Facts About Alcohol's Effects On Your Health
|
Oct 11, 2022 |
|
043 (Part 2) - Client Spotlight- Johny Smith. "The Tartan Army, A double knee displacement and an incredible journey"
|
Oct 03, 2022 |
|
043 (Part 1) - Client Spotlight- Johny Smith. "The Tartan Army, A double knee displacement and an incredible journey"
|
Oct 03, 2022 |
|
042 - Client Spotlight - Rachel Miller "I just want to lose some fat", to > "F**k it i want to be a Powerlifter"
|
Sep 26, 2022 |
|
041 - Caffeine Is Killing Your Energy
|
Sep 20, 2022 |
|
040 - Julia Shaw "Hormone Imbalance In Woman"
|
Aug 30, 2022 |
|
039 - Recovery For Footballers
|
Aug 24, 2022 |
|
Short & Sharp Series - 038 - My Social Life Is Taking Over My Results!
|
Aug 17, 2022 |
|
Short & Sharp Series - 037 - Are you fed up of going backwards in life?
|
Aug 11, 2022 |
|
Short & Sharp Series - 036 - Mark Strathern "Escape the hold of alcohol on your life"
|
Aug 09, 2022 |
|
035 - How To Live Your Rich Life
|
Aug 03, 2022 |
|
034 - How To Make Fat Loss Easy As F**k
|
Jul 27, 2022 |
|
033 - How To Run Your First 5k, 10k and Half Marathon.
|
Jul 20, 2022 |
|
032 - Mark Strathern "Self Acceptance & Your Own Self Worth"
|
Jul 13, 2022 |
|
Series 4 - 031 - Grace Cowan "Shift Workers & Fat Loss"
|
Jul 06, 2022 |
|
030 - Off-Season, Pre-Season and In-Season Training For Footballers.
|
Jun 09, 2022 |
|
029 - How Do i Bevy And Still Get Results? 🍻
|
Jun 01, 2022 |
|
028 - Energy Zappers & Energy Builders
|
May 25, 2022 |
|
027 - Sam Wardrop "The Identity Of A Footballer"
|
May 17, 2022 |
|
026 - Chris Lowe "Nail Nutrition For Footballers"
|
May 10, 2022 |
|
025 - Fitch Fitness "How To Become A Hybrid Athlete"
|
May 04, 2022 |
|
024 - Odhran McCorry "Training And Nutrition For Females"
|
Apr 26, 2022 |
|
Part 2 - 023 - Julia Shaw "Contraceptives - What Impact Are They Having On Women's Bodies" ?
|
Apr 21, 2022 |
|
Part 1 - 023 - Julia Shaw "Contraceptives - What Impact Are They Having On Women's Bodies"?
|
Apr 21, 2022 |
|
RLS Podcast Update
|
Apr 13, 2022 |
|
022 - "What I Wish I Knew On Day 1 Of Deciding To Be A Coach"
|
Apr 06, 2022 |
|
Series 3 - 021 "10 Fitness Hacks You Can Implement Tomorrow"
|
Mar 30, 2022 |
|
020 - Julia Shaw "The Female Menstrual Cycle And How It Affects Training And Nutrition"
|
Mar 10, 2022 |
|
019 - Goal Setting, Creatine, Recovery Interventions & THAT MAGALUF STORY.
|
Mar 02, 2022 |
|
018 - Lewis McFarlane "Gut Health & Digestion"
|
Feb 16, 2022 |
|
017 - Ben Heron "How To Take Charge Of Your Life And Level Up"
|
Feb 10, 2022 |
|
016 - Joe Parish "The Coaches Coach"
|
Feb 03, 2022 |
|
015 - Ryan Braes/Braes Fitness "Nutrition and Fitness In The Army Is Not What You Think"
|
Jan 25, 2022 |
|
014 - Adam Lusby "Enhanced Sports Performance" UFC, Football S&C And De-Loads.
|
Jan 18, 2022 |
|
013 - 8 Things We Should Leave In 2021
|
Jan 12, 2022 |
|
Series 2 - 012 - Match Day Nutrition for Footballers
|
Jan 05, 2022 |
|
011 - Kristian Hill "Military > Coach > Iron Man”
|
Dec 22, 2021 |
|
010 - Joel Harris "The Strength Solution"
|
Dec 15, 2021 |
|
009 - Troy Nixon "Your Highest Values & Travelling The World"
|
Dec 09, 2021 |
|
008 - Rachel Miller (Client Spotlight) - "Restricted to Unstoppable"
|
Dec 08, 2021 |
|
007 - Holidays and 2022 Goals.
|
Dec 01, 2021 |
|
006 - My 10 Biggest Mistakes In Fitness
|
Nov 24, 2021 |
|
005 - Soutar Strength Performance "As a footballer, how can i be fitter, faster and stronger?"
|
Nov 17, 2021 |
|
004 - Ben Leeder "Fit Dad Life"
|
Nov 10, 2021 |
|
003 - What Supplements Should I Be Taking?
|
Nov 03, 2021 |
|
002 - Adjusting To Winter
|
Oct 27, 2021 |
|
001 - Intro
|
Oct 21, 2021 |