The Leo Alves Podcast

This episode was meant to be a Q&A… but I went completely off-script and just rolled with it. I talk through how I started the podcast back in 2020, my upcoming trip to London and Europe’s biggest trading card show, my old “gym rat” phase, getting back into Brazilian Jiu-Jitsu, dealing with tennis elbow, and where my training and nutrition are at right now—including calorie tracking and how my approach has evolved over time. Think of it more as an unfiltered, behind-the-scenes episode. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools I use for training, work, and daily life

I recently completed a 30-day chin-up challenge—logging over 800 reps—and in this episode, I sit down with coach Myles Nesbeth as he interviews me on what actually happened behind the scenes. We break down where the idea came from, how I structured the training, and what it really felt like to show up every single day—even when motivation wasn’t there. From managing elbow stress to dealing with mental fatigue and the reality of pushing consistency to its limits. Myles' Instagram Myles' TikTok 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps: (01:12) Who Is Myles Nesbeth (02:57) Life As A Coach In Canada (05:05) Favourite Thing About Living In Toronto (06:31) Portugal 2004 Retro Football Shirt (08:41) The 30 Day Snorlax Chin-Up Challenge (10:30) Where The Challenge Idea Came From (13:18) Training Approach Before And During The Challenge (22:01) What Leo Would Change About His Training (25:34) Why Daily Frequency Was Chosen (31:04) Managing Physical And Mental Stress (35:07) Key Lessons From The Challenge (37:33) What Leo Would Change In Hindsight (38:40) Future Fitness Challenges (39:55) Training Plans Moving Forward (42:00) Paying For Video Editing (42:22) Would Myles Do A Challenge? (43:05) Where To Follow Myles

In this Q&A episode, I answer 15 questions covering fat loss, fitness myths, gym confidence, and a few personal topics you've been curious about. We talk about how long fat loss realistically takes, whether supplements actually matter, why so many people regain weight after dieting, and whether walking is enough for fat loss. I also share thoughts on training to failure, starting the gym when you feel intimidated, and what a sustainable fitness routine really looks like. Along the way, I answer a few non-fitness questions too—including how I first got into anime, my favourite trading card pull, how I met my wife, and one life lesson that took me years to learn. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps: 00:31 How Long Fat Loss Realistically Takes 02:56 Do You Actually Need Supplements To Get In Shape? 04:15 What First Got Me Into Anime 07:42 Is Walking Enough Exercise For Fat Loss? 09:13 Trading Cards: Hobby Or Investment? 11:59 Why People Lose Weight And Gain It Back 14:53 How To Start The Gym If You Feel Intimidated 15:55 The Best Card I’ve Ever Pulled From A Pack 17:59 Why People Quit Their Fitness Goals Early 19:23 Do You Need To Train To Failure? 20:25 How I Met My Wife 22:50 One Piece Of Fitness Advice Most People Get Wrong 23:53 A Life Lesson That Took Me Years To Learn 24:49 What A Realistic Fitness Routine Looks Like 26:00 One Small Habit That Makes A Big Health Difference

It took me nearly a decade in the gym to fully understand these fitness patterns — and I now see them repeatedly in people who feel stuck despite “doing everything right.” In this episode, I break down ten hard-earned lessons around energy, motivation, consistency, calorie awareness, and long-term progress. If you’ve ever felt like you know what to do but still struggle to execute consistently, this will likely hit close to home. Sign up to my email list 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps: 00:23 Introduction — Lessons 10 Years Taught Me 01:00 Energy & Motivation Misunderstandings 03:10 Why Low Motivation Often Means You Should Train 05:35 Feeling Older vs Compounding Poor Habits 09:46 Consistency Drift Most People Miss 12:15 Why Twice Weekly Training Still Wins 15:48 Why Half a Pound Per Week Isn’t Slow 20:25 The Mindset Shift That Changes Everything 23:26 Why Struggling With Fitness Is Normal 24:58 The Power of Simply Going for a Walk 26:35 Why People Underestimate Their Food Intake 29:13 Final Thoughts & Next Steps

In this episode, I share what happened when I spent 10 weeks living in Texas, and why, despite being a fitness coach, my weight still crept up. The experience forced me to confront something most fitness advice ignores: your environment plays a massive role in your fat loss success. I break down how walkability, food accessibility, social pressure, and daily convenience can quietly work against you—especially if you live in the U.S.—and what you can actually do about it without relying on endless willpower. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life Timestamps: 01:33 Why Fat Loss Feels Harder Than Expected 02:56 Arriving in Texas: The Environment Shock 04:10 The Sonic Moment (Convenience Wins) 05:36 When Walking Suddenly Isn’t Normal 07:05 The Big Realisation About Environment 09:30 What Many U.S. Clients Experience 11:23 Free 14-Day Fat Loss Kick-Starter

In this episode, I’m joined by Andrew Coates to unpack the current state of the fitness industry and the explosion of health information online. We discuss why even experts don’t agree, how social media rewards status games over nuance, and why over-optimising your approach can stall real progress.We also dive into the future of trends like the carnivore diet, the evolution of GLP medications, and why many people wrongly believe they’re the exception when it comes to calorie expenditure. 🔗 Andrew's LinksInstagram • Threads🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:36 Who Is Andrew Coates01:35 Andrew’s Social Media Growth02:18 Why Andrew Cares Less About Social Media Now03:55 The Current State Of Threads07:01 The Overload Of Fitness Information Online12:05 Why Health Experts Disagree16:30 Andrew’s Experience On Threads & Bad Advice17:49 The Social Media Status Game22:50 People Pleasing & Why It Sabotages Fitness30:24 When Optimisation Goes Too Far33:42 Coaches Oversimplifying Their Messaging38:05 The “I’m The Exception” Calorie Myth40:04 Fitness Trends That Will Fade40:34 The Carnivore Diet Debate45:52 The Future Of GLP Medications52:27 Where To Follow Andrew Coates

In this solo Q&A episode, I answer 15 honest questions about fat loss, strength training, consistency, calorie tracking, intermittent fasting, supplements, burnout, and the minimum effective dose of training for busy adults. If you’re lifting three times per week but not seeing results, struggling to stay consistent despite knowing what to do, or wondering whether fat loss is moving too slowly, this episode breaks it down clearly. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:26 Lifting 3x Per Week But No Results — What I’d Check First02:15 Why Smart People Still Struggle With Consistency05:20 Starting a €1,000 Trading Card Collection From Scratch07:20 Calorie Tracking — Temporary Tool or Long-Term Strategy?08:35 Burnout vs Avoiding Discomfort12:30 A Risky Decision That Made Sense14:49 How Slow Is Too Slow For Fat Loss?17:00 A Fictional Character That’s Actually Well Written18:34 Are Supplements Mostly a Waste of Money?21:05 Is Intermittent Fasting Superior for Fat Loss?22:57 The Most Overrated Fitness Trend Right Now24:36 One Card I’d Struggle to Ever Sell25:46 Minimum Effective Dose of Strength Training26:47 What I’ll Regret Not Pursuing in Five Years28:10 The One Habit to Prioritise for the Next 6 Months

In this episode, I sit down with Sleeve No Card Behind to talk about Pokémon card rarity, investing mistakes, and how rarity levels are shaping the modern hobby. We dive into missed opportunities like shadowless first edition Charizard, why top-tier vintage cards rarely crash, and whether YouTube helps or harms long-term enjoyment of collecting. We also cover Pokémon’s lack of pull-rate transparency, the risks of addiction in trading cards, and powerlifting and calisthenics. "Sleeve No Card Behind" YouTube Channel 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:41 Who Is Sleeve No Card Behind (Pokémon Card YouTuber Background)01:39 Why Oliver Started a Pokémon Card YouTube Channel03:37 How Pokémon YouTubers Decide What Videos to Make06:33 The Absurd Levels of Rarity in Modern Trading Cards08:06 Will One Piece TCG Hype Last Long-Term?10:55 Changing Views on Pokémon Card Investing13:20 Missing Out on a Shadowless First Edition Charizard15:45 Why Top 1% Vintage Pokémon Cards Rarely Crash17:08 Pokémon Cards Oliver Would Never Sell (And Why)19:55 Does YouTube Ruin or Improve the Pokémon Hobby?22:22 The Moment the Channel Showed Real Potential31:02 Why the Ancient Mew Video Was a Last-Minute Upload32:38 Advice for Starting a Pokémon YouTube Channel Today34:20 Honest Thoughts on the Current State of the Hobby39:35 Pokémon Introducing Numbered Cards Explained44:40 Pokémon as a Company Is Extremely Secretive47:17 Transparency (or Lack of It) With Pokémon Pull Rates49:05 When Trading Cards Become Addictive50:55 The Coolest Opportunities From Growing a YouTube Channel53:20 Powerlifting and Discipline Outside of Pokémon56:35 Transitioning From Powerlifting to Calisthenics01:01:38 Favourite Powerlifting and Calisthenics Exercises01:06:00 Why Discipline Beats Motivation01:07:22 Where to Find Sleeve No Card Behind Online

In this episode, I break down the “boring middle” of fitness — the phase where nothing is wrong, progress feels flat, and motivation has worn off. I'll talk about why this stage confuses so many people, the common mistakes that cause slow drift backwards, and what long-term consistency actually looks like beyond hype and fresh starts. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:10 The Boring Middle of Fitness Explained01:16 The Lie We’re Sold About Fitness Progress03:40 How People Drift Away From Fitness04:35 Common Mistakes People Make When Fitness Gets Boring06:10 Discipline, Identity, and Sustainable Fitness Habits07:43 Why the Boring Middle Is the Most Important Phase

Most people believe consistent people are simply more motivated or disciplined — but that’s not what’s actually happening. In this episode, I break down what consistent people really do differently, and why so many fitness plans fall apart even when you care and know what to do. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:02:54 Why motivation and discipline are misunderstood04:32 What “being consistent” actually means (and what it doesn’t)06:15 The difference between disruption and failure08:44 How consistent people think about missed workouts11:06 Optimising for repeatability instead of perfect plans13:19 Why restarting every Monday keeps you stuck14:47 Final thoughts on sustainable consistency

Ever wondered why you keep starting over every Monday? In this episode, I break down the real psychology behind the “fresh start” mindset — why it feels good in the moment, why it keeps you stuck long-term, and what actually creates consistency that lasts longer than a week. I share coaching lessons, real client examples, and personal stories about perfectionism, snacking triggers, weekend spirals, and the start-stop cycle so many people fall into. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:30 Why Mondays Feel Like A Reset06:44 The All Or Nothing Trap07:16 How Weekends Destroy Momentum08:59 The Psychology Behind “Starting Fresh”10:50 Snacking, Stress, And Dopamine Loops12:20 Why Motivation Isn’t The Problem14:15 The 3 Steps To Breaking The Monday Cycle20:44 Final Thoughts And Practical Takeaways

In this Q&A episode, I answer 15 honest questions about fat loss, consistency, and fitness for people with busy, chaotic lives. I cover the minimum effective dose for fat loss, whether tracking food still matters when consistency is shaky, what people overthink that barely moves the needle, and what a “good enough” week actually looks like. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily lifeTimestamps:00:11 Introduction: fitness, real life, and mental overload00:43 Minimum effective dose for fat loss when life is chaotic03:47 Is tracking food worth it if consistency is shaky?06:39 What surprised you most about getting into your 30s08:37 What people overthink that barely moves the needle11:02 Protein obsession: helpful or distracting?14:46 What collecting teaches about patience and long-term thinking19:01 What a “good enough” fitness week really looks like20:14 What to stop worrying about in 202621:01 Which Marvel character people misunderstand the most22:37 How long you should actually stick with a plan23:43 What hasn’t changed about you as much as expected25:42 If you can only be consistent with one thing26:49 Which anime character resonates more as you get older28:01 The smallest habit that boosts confidence the most29:02 How hobbies can subtly sabotage health31:00 Closing thoughts

In this episode, I break down how to set yourself up for real health and fitness success in 2026. I explain why most New Year’s goals fail, how to create realistic fitness and nutrition goals, and why structure, consistency, and accountability matter far more than willpower. You’ll learn how to track progress properly, optimise your environment, and build habits that actually last beyond January. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:59 Why Motivation Fails and What to Rely on Instead02:56 How to Set Specific Fitness Goals That Work05:09 Why You Need a Structured Workout Plan07:30 Simple Nutrition Rules for Long-Term Fat Loss11:44 The Right Way to Track Fitness Progress (Beyond the Scale)18:31 Rest, Recovery, and Avoiding Burnout20:10 Why Accountability Changes Everything23:05 How to Optimise Your Environment for Consistency26:33 Key Takeaways for Fitness Success in 202627:06 How to Work With Me 1:1 Online

In this Q&A episode, I answer 15 real questions covering fat loss, training 2–3 times per week, protein intake, calorie tracking, walking vs the gym, and what actually matters for long-term results. I also share a few personal answers about discipline, habits I’ve had to rein in, living in multiple countries, and beliefs I’ve changed since my early 20s. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:39 Training 2–3 Times Per Week: What Actually Matters02:07 Is Fat Loss Slower in Your 30s and 40s?05:07 The Most Overcomplicated Part of Fat Loss06:53 Living in Multiple Countries: The Move That Changed Me Most08:40 Do You Need to Track Calories to Lose Fat?09:21 How Much Protein Is “Enough” for Fat Loss?10:17 A Habit I Had to Deliberately Limit11:21 The Biggest Mistake With “Healthy Eating”11:56 What I’m Trying to Improve Outside of Fitness13:41 What a “Good” Training Week Looks Like15:30 Where I’m Disciplined — and Where I’m Not18:23 Walking vs Gym Training for Fat Loss19:36 What to Focus on When Fitness Feels Overwhelming20:40 A Belief From My Early 20s I’ve Changed My Mind On21:55 What People Worry About in Fitness That Almost Never Matters25:18 Subscribe to This Fitness Podcast

In this episode, I sit down with Australian nutritionist and gut-health expert Angela Genoni to unpack the most misunderstood areas of digestive health. We cover the gut symptoms people ignore, why the carnivore diet can appear to “work,” where supplements fit in, and whether fruit sugar is something to worry about. Angela also explains what your daily bowel movements can reveal about your health, the biggest sources of misinformation online—especially in women’s health—and the simple daily habits anyone can start today to rebuild a healthier gut. Angela's Links:WebsiteThreads Leo's Links:🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube Timestamps:00:25 Introducing Angela Genoni: Nutritionist & Gut Health Specialist00:53 How Angela Became a Gut Health Expert02:31 Hidden Gut Symptoms Most People Ignore (But Shouldn’t)04:31 Genetics vs Diet vs Environment: What Really Shapes Your Gut?07:00 The Gut-Health Myth Angela Wants People to Stop Believing09:00 The Rise of the Carnivore Diet: Risks, Benefits & Misconceptions13:30 Why Some People “Feel Better” on Carnivore (Science Breakdown)16:52 Should You Worry About the Sugar in Fruit?19:05 What Your Bowel Movements Reveal About Your Gut Health23:06 Three Simple Daily Habits That Improve Gut Health Fast26:16 Where Supplements Actually Fit Into Gut Health30:45 Fat Loss & Gut Health: Do You Need a Different Approach?32:44 Online Misinformation in Women’s Health (And Why It’s Everywhere)34:07 How to Spot Nutrition Misinformation Spreaders37:07 Angela’s Updated View on Lower-Carb Diets40:02 How to Connect With Angela Genoni Online

Week 1 feels exciting.Week 2 still feels doable.But Week 3?That’s where most people often lose control of their fat-loss goals without even realising why.In this episode, I break down reasons people fall apart in Week 3, the psychology behind the “first friction point,” and the exact strategies that make Week 3 the turning point instead of the downfall. If you feel stuck, inconsistent, frustrated, or like your early motivation always disappears at the same time… this one is for you. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:19 Why Week 3 Always Hits Hard01:28 The Week 1 High Is a Lie03:31 Why Week 2 Feels Easier Than It Should04:03 Week 3: The First Real Friction Point08:48 The Four Reasons People Fail in Week 316:11 How to Fix Week 3 Before It Breaks You20:35 Why Week 3 Is the Actual Turning Point22:41 How to Book a 1:1 Sixty-Minute Consultation

In this episode, I break down the eating habits I built as a teenager during long gaming sessions—habits that many collectors, gamers, anime fans, and creators still struggle with today. I explain why “automatic snacking” happens during hyper-focus activities, how those patterns form, and why so many adults in this niche never truly escape them. You’ll learn the psychology behind gaming-snack loops, the behaviours that carry into adulthood, and the exact framework I used to outgrow those habits for good. 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:57 South London Gaming Years03:32 How Automatic Snacking Starts08:57 How I Eventually Outgrew These Habits16:33 Breaking The Cycle – My Simple Framework21:14 1:1 Fitness Consultations Available