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

If you’ve ever treated the gym like a side quest—hyped at first, then ghosted halfway through the campaign—this episode’s for you.I break down how to turn your fitness into a real-life RPG. You’ll build an XP system for workouts, design your own quest log, track streaks like achievements, and even unlock “difficulty modes” when you’re ready for a challenge. Whether you’re grinding ranked matches, chasing shiny pulls, or just trying to feel more like your in-game main character, this is your full guide to levelling up IRL. 🚀 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:02:30 Intro – Why Gamifying Fitness Works02:59 Assign XP to Key Habits05:38 Setting Level Thresholds and Milestones07:43 Tracking XP Visibly With Tools or Apps08:50 Using Seasons and Difficulty Modes14:15 Track Streaks and Reward Consistency16:42 Build Your Character and Focus on Stats18:28 Wrap-Up and 14-Day Fat Loss Kick-Starter CTA

When I first started lifting, I wasted nearly two years doing things the hard way—repeating poor workouts, trusting bad nutrition advice, and chasing quick fixes that never worked. In this episode, I share the exact mistakes I made early in my lifting journey and what I’d do differently today. From skipping form feedback and overusing supplements to believing coconut oil was “magic,” these are the lessons that’ll save you time, frustration, and money if you’re still figuring things out. 🚀 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:00:15 Intro – What I’d Change If Starting Again00:54 Not Having a Workout Plan02:39 Progressive Overload Explained Simply05:25 Getting Form Feedback Early08:00 Transition – My Real Problem Was Nutrition08:18 Falling for Coconut Oil and “Magic Foods”09:48 Overusing Supplements and Ignoring Basics12:00 Eating Too Much or Too Little14:24 The IIFYM Phase and Ignoring Food Quality16:55 What I’d Tell My Younger Self20:27 Consistency and Patience – The Two Game Changers21:17 Wrap-Up and My New Fitness Consultation Call

In this episode, I answer your fitness and life questions—from training frequency, motivation, and nutrition to card collecting, mindset shifts, and fictional heroes. Whether you’re trying to lose fat, build muscle, or stay consistent, this episode breaks down the fundamentals in a way that’s both practical and relatable. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:10 Intro – Fitness & Life Q&A (Collector’s Edition)00:51 How Many Rest Days Should You Take Each Week?03:05 My Biggest Mindset Shift This Year04:53 Is Cardio Necessary for Fat Loss?06:15 Most Underrated Card or Set Long-Term08:07 How to Progress in the Gym Without Tracking Calories09:19 A Recent Mistake That Taught Me Something Important10:42 Staying Motivated When Progress Slows12:12 Comparing My Coaching Style to a Fictional Character13:40 The Most Overrated Exercise in Fitness14:53 What to Do If You Keep Missing Workouts15:50 Are You Eating Enough Protein?16:20 Which Marvel or Anime Character Would I Train?17:50 Should You Train to Failure Every Set?19:38 How to Build Muscle While Staying Lean20:41 How to Stop Comparing Your Progress to Others22:30 Final Thoughts

In this episode, I explain why trading card collectors already have the mindset to crush it in fitness—they just don’t realise it yet. From patience and consistency to tracking and long-term thinking, collectors already live by the same principles that build a strong, lean body. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:41 It's Okay to Give Yourself Permission to Have a Break03:45 Intro – Why collectors already have the right mindset05:03 Patience Pays Off07:10 The Power of Consistency08:30 Tracking Progress Like a Collector10:35 Playing the Long Game12:15 Handling Emotions Like a Pro14:05 Final Thoughts & Free 14-Day Fat Loss Kickstarter

I’ve spent years talking about fitness, fat loss, and strength training—and that won’t stop. But lately, I’ve realised this podcast needs to evolve with me. In this episode, I explain why The Leo Alves Podcast is niching down—combining my worlds of fitness, card collecting, gaming, anime, and Marvel. I talk about creative burnout, staying authentic as a coach, and why it’s okay to let your content evolve as you do. If you’ve ever felt torn between different passions, this episode will show you that you can bring them together and still stay true to your mission. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:24 The Podcast Is Evolving01:24 Why I’m Niching Down Now05:00 Authenticity and Creative Growth08:45 How Pop Culture and Coaching Intersect10:15 Avoiding Creative Burnout14:10 My Promise to Long-Time Listeners15:12 Closing Thoughts + Call to Action

Most people quit their fat loss journey right before things finally start working. In this episode, I break down the biggest reasons why people give up, from plateaus, scale obsession, and boredom to all-or-nothing thinking—and what actually happens if you stick it out long enough for fat loss to “click.” I’ll share personal experiences, client lessons, and practical strategies so you can stay consistent and finally see results that last.If you’ve ever felt like giving up because fat loss feels too slow or too hard, this episode will help you understand why and give you the tools to push through. 🚀 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 Intro – Why Most Quit Fat Loss Too Early01:33 The Struggles Everyone Faces at the Start03:25 The Biggest Reasons People Give Up12:40 What Happens When Fat Loss Finally Clicks15:20 How to Push Through Plateaus & Stay Consistent18:35 Final Thoughts & 1:1 Online Fitness Coaching

In this episode, I’m answering 15 of your most asked questions on fat loss, fitness, nutrition, and lifestyle. From the biggest fat loss mistakes and breaking through plateaus, to whether fad diets like keto or intermittent fasting really work, I cover it all. I also mix in some fun personal questions—like my go-to cuisine, surprising foods I’ve tried while travelling, and even the TV shows I can rewatch endlessly.If you’ve ever wondered about cardio for fat loss, supplements like creatine, gym machines vs free weights, or how to stay consistent when motivation drops, this Q&A has you covered. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:31 Support a Small Fitness Business01:29 Biggest Fat Loss Mistakes03:38 Do Supplements Like Creatine Really Work?06:15 Cuisine I’d Eat Forever07:28 Breaking Through Fat Loss Plateaus09:38 TV Shows I Can Rewatch Endlessly11:57 Gym Machines vs Free Weights13:22 Surprising Foods I’ve Tried Travelling14:15 Underrated Exercises Most People Miss15:39 Dream Dinner With Three People19:09 Best Cardio for Fat Loss20:35 Do Meal Timing and Late Night Eating Matter?22:01 A Non-Fitness Hobby That Might Surprise You24:00 My Take on Fad Diets (Keto, Carnivore, Intermittent Fasting)24:53 Staying Consistent When Life Gets Busy25:55 Is Intuitive Eating Realistic for Long-Term Fat Loss?28:14 Closing Thoughts

In this episode, I answer the 10 most common questions about muscle growth so you can finally stop second-guessing your training. From how often you need to work out, to whether soreness matters, to if you can grow muscle on 6 hours of sleep, I break it all down in a simple and practical way. Whether you’re a beginner or experienced lifter, this Q&A will give you the clarity and confidence to build muscle effectively. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides (including the Protein Cheat Sheet) Timestamps:01:15 Introduction – Why muscle growth basics matter04:15 How do I know if I’m doing enough to actually build muscle?05:53 What’s more important: pushing hard or being consistent?09:36 Do I need to train 5–6 days per week to grow?13:02 Is progressive overload just adding weight every time?14:45 I’ve been lifting but don’t look different — what’s wrong?18:27 How do I know when to switch up my routine?20:41 Do rest days slow down muscle growth?22:08 Can I still build muscle with only 6 hours of sleep?24:11 Do I need fancy machines, or are dumbbells enough?26:20 Can I build muscle while losing fat?27:45 Final thoughts & key takeaways

Turning 30 has me reflecting on the last three decades and the biggest lessons I’ve learned along the way. In this special episode, I share 18 lessons from 30 years of life, spanning fitness, mindset, and personal growth. From my early injuries in South London gyms, to living in Japan, Vermont, and Texas, to mistakes I made with overtraining, calorie tracking, and balance, I cover the insights that shaped me as a coach and as a person. Whether you’re here for fitness takeaways or life perspective, these lessons will help you avoid the mistakes I made and give you clarity on how to move forward with confidence. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides (including the Protein Cheat Sheet) Timestamps:00:16 Introduction – Why turning 30 inspired this episode01:51 Why Growing Older Truly Feels Like a Blessing04:52 Physio over doctors: the injury lesson I learned the hard way06:13 Vermont exchange year – balance beats extremes07:53 Why saying no to tempura in Tokyo wasn’t freedom09:48 A solid foundation buys flexibility later12:01 Trusting your gut in training (hamstring tear story)13:57 There’s always something you can do (training on crutches)15:35 Train hard, not reckless – my obsessive 2019 phase17:14 Chase strength, not “perfect” – beach t-shirt story19:30 The solution is often easier than the excuse (dojo move)21:58 Reframing exercise – from punishment to privilege23:41 Streaks ≠ progress (Duolingo plateau story)26:41 Why gym etiquette matters – unloading the leg press27:57 Breaking habits by adding friction – the XBOX story29:03 Your environment speaks a language – Montreal insight30:57 Change the room, change the results – farm gym vs real gym32:29 Naming the hunger – kuchisabishii and snacking34:12 Boundaries in Morocco – why being “too polite” hurts progress36:35 Growing older is a privilege – gratitude at 3037:03 Closing thoughts and reflections

In this episode, I answer the 10 biggest protein questions people ask when trying to build muscle, lose fat, or improve their health. From how much protein you really need, to whether shakes are necessary, when to eat it, plant vs animal proteins, and even the cheapest ways to hit your protein goals. Everything is covered here! 🚀 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:00:12 Thoughts on a Protein Q&A01:42 How Much Protein Do You Need Daily?04:02 Do You Really Need Protein Shakes?06:08 Can You Eat Too Much Protein?08:36 Best Time of Day to Eat Protein09:55 Plant Protein vs Animal Protein11:46 Best High-Protein Snacks for Busy People13:46 Protein Timing Around Workouts15:09 Do You Need Protein Before Bed?16:17 Cheapest Ways to Hit Protein Goals17:19 How to Know If You’re Eating Enough19:16 Final Thoughts and Takeaways

In this solo episode, I share my personal experience with American food culture as a European who studied, travelled, and lived in the USA—especially the unexpected digestive chaos I faced during my 10-week stay in Texas. From shocking portion sizes and hyper-sweetened cereals to a complete shift in walkability and environment, I break down how these differences impacted my body, my fat gain, and my overall health—even while staying active and eating relatively balanced. I also reflect on how New England felt completely different, and why so many Americans are unknowingly fighting an uphill battle with their food environment. If you’ve ever felt confused or frustrated by your own digestion, portion control, or progress… this one might hit close to home. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:15 Why I’m sharing this story and what it’s really about02:04 My background as a European living and travelling in the US05:39 Burger King in NYC and portion-size shock06:55 Cookie Crisp in the US vs UK—why it was inedible08:08 Bulking in Boston and massive Chinese takeout portions09:47 The Texas experience: digestive chaos from day one12:08 Why it lasted all 10 weeks and what happened when I flew back14:16 Vermont: why I lost weight despite partying and smoking15:00 Texas: why I gained weight despite working out consistently16:20 I’m not saying American food is bad—just very different17:07 Questions I still wonder about (cereal sweetness, portion norms)21:35 Final thoughts for Americans frustrated with their health22:10 My free 14-day fat loss Kickstarter and how it helps

In this solo Q&A episode, I unpack the key differences between eating for performance and eating for fat loss, and whether cheat meals help or hurt your progress. I dive into underrated gym tips, how to stay active while travelling without ruining the trip, and why intuitive eating might not be the best choice for fat loss. You’ll hear my thoughts on training when tired, whether meal prep is actually essential, and how I approach programming workouts for busy people. I also share a small habit that unexpectedly improved my life, a travel experience that totally caught me off guard, and what three possessions I’d keep if I could only choose a few. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:57 What’s the difference between eating for performance vs eating for fat loss?04:31 Are cheat meals helpful or harmful for fat loss?07:34 What’s one small habit that’s improved my life far more than I expected?09:46 Should you train when you’re feeling tired or under the weather?11:43 What’s the most underrated piece of advice for gym progress?13:03 What’s a simple pleasure I think everyone should try at least once?14:18 Is meal prep as essential as people make it seem?16:04 How do I program workouts for someone with a super busy schedule?17:44 What’s something I used to believe about life that I completely changed my mind on?20:17 How do I know when to increase weight or reps in the gym?22:43 What do I think about intuitive eating for people with fat loss goals?25:16 If I could only keep three possessions, what would they be and why?26:08 How much protein is too much? Can you actually overdo it?27:05 What’s a travel experience that caught me completely off guard—for better or worse?28:55 How can you stay active on holiday without ruining the trip?30:25 Wrapping up this health and fitness episode

In this solo Q&A episode, I’m answering your questions about the biggest fitness misconceptions, including why people obsess over the “perfect workout split” when it rarely matters, and how to know if you’re actually eating enough protein. I’ll share a funny, awkward story from my early gym days, my honest take on cardio for fat loss, and a recent mistake I made that taught me a valuable lesson. You’ll also hear my thoughts on breaking strength plateaus, whether supplements are truly worth it, and how random habits from Japan and Portugal still shape my daily routine. To wrap up, I’ll discuss how to bounce back after an injury, why “eating healthy” doesn’t automatically mean fat loss, and how to handle social pressure when no one else around you cares about fitness. Sign up to Become A 1:1 Online Fitness Member'The Ultimate Guide to Tracking Calories' YouTube VideoBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:27 What’s the simplest way to know if you’re eating enough protein?02:08 Why are people so obsessed with finding “the best workout split” when it rarely matters?03:49 What’s a funny or awkward story from my early gym days that still makes me cringe?05:48 How do you break through a strength plateau without overcomplicating things?07:15 What’s my honest take on cardio for fat loss?10:09 What’s a recent personal mistake I made that turned out to be a valuable lesson?14:21 How can you tell if your calorie tracking is actually accurate?15:38 What’s my view on supplements—are any of them truly worth it?17:14 What’s a random habit from Japan or Portugal that stuck with me and still shapes my daily routine?18:55 What’s the best approach for getting back into workouts after an injury or long break?20:46 Why doesn’t eating ‘healthy’ automatically guarantee fat loss?22:01 If I could go back and give my 18-year-old self one piece of life advice, what would it be?22:50 What’s a common gym mistake that wastes people’s time?24:26 What’s a small, everyday thing that never fails to put me in a good mood?24:48 How do you handle social pressure when you’re trying to lose fat but everyone around you isn’t?26:45 Check out my ultimate guide to calorie tracking video!

In this solo Q&A episode, I tackle the most common fat loss mistakes people make when they avoid food tracking, why "doing more" isn't always the answer to stalled progress, and how to know if your workout plan is actually working. I also share personal stories, including a 'bad' habit that taught me a life-changing lesson, nostalgic memories from my childhood, and how living in Portugal has shaped my approach to fitness and life. We’ll debunk frustrating fitness myths, expose overrated fat loss hacks, and I’ll give you practical advice for staying consistent when life gets busy—without derailing your goals at holidays, weddings, or social events. If you’ve ever wondered about ‘tone up’ workouts, why weight fluctuates even when you're consistent, or the real difference between clean eating and fat loss eating—this episode is for you. Sign up To Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:13 Where I’ve been03:17 What’s the biggest mistake people make when they want to lose fat but don’t track their food?04:51 How can you tell if your workout program is actually working?06:00 What’s a ‘bad’ habit I used to have that surprisingly taught me a valuable lesson?07:34 Why is “more workouts” often the wrong answer when progress stalls?09:28 What’s my take on ‘tone up’ workouts versus actual strength training?10:55 What’s a recent life lesson I’ve learned outside of fitness that changed how I think?13:35 How can you stay consistent with workouts when life constantly gets in the way?15:51 Do gym machines or free weights work better for beginners?16:55 How living in Portugal has shaped my approach to health and life?18:10 What’s the most overrated fat loss ‘hack’ I see on social media right now?18:32 What’s a nostalgic memory from my childhood that still makes me smile today?20:35 What are three common fitness myths that still frustrate me in 2025?21:18 Why does weight fluctuate so much, even when you’re “doing everything right”?22:15 How can you enjoy holidays, weddings, and social events without derailing your fitness goals?24:06 What’s the real difference between eating ‘clean’ and eating for fat loss?

Today, I’m joined by Chris Gates, a fitness coach who specialises in helping busy parents build sustainable health and fitness routines. We break down why doing “more” isn’t the answer, how flexible dieting can be incredibly effective for parents, and how even two workouts a week can transform your strength. Chris also dives into simple nutrition habits, the importance of behaviour change, and why leading by example for your kids matters more than you think. If you’re a parent struggling to balance fitness with family, this episode is for you. Sign up To Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterMy InstagramChris' InstagramChris' WebsiteMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:25 Who Is Chris Gates? Fitness Coaching for Busy Parents02:26 Common Fitness Misconceptions Parents Have When Starting Coaching06:03 Why Your Old Fitness Methods Might Not Work Anymore07:08 A Low-Ceiling, Sustainable Approach to Fitness for Parents08:39 Focus on Effective Workouts, Not Just Doing More12:04 Why Flexible Dieting Is a Lifesaver for Busy Parents14:16 Can Short Workout Sessions Still Be Effective?19:38 How Two Strength Training Sessions a Week Can Transform You21:22 Building Strength Is About Smarter Training, Not More Volume21:56 The Unchanging Fundamentals of Strength Training23:15 Simple Nutrition Habits That Instantly Improve Health23:38 The Role of Calorie Tracking for Busy Lifestyles26:03 Why Flexible Dieting Is Ideal for Mums and Dads30:23 The Importance of Behaviour Change for Long-Term Success33:27 Tailgating Traditions Before American Football Games34:38 Pre-Game Rituals in European Football (Soccer)35:23 Why American Football Has Few Home Games Per Season36:33 College Football vs. Professional Football Preferences40:19 Chris’ Unpopular Opinion About Health and Fitness44:28 What Chris Has Changed His Mind About Recently in Fitness44:53 Stop Giving In to Excuses: A Parent’s Wake-Up Call50:53 Letting Your Kids See You Do the Hard Things53:38 How to Connect With Chris Gates Online

This week, I chat with fitness coach Nolan Vannata about the growing health and obesity crisis in America. We explore how the modern food environment, from chemical-laced ultra-processed foods to fear-mongering around fruit, is fuelling confusion and poor health outcomes. Nolan breaks down key mindset shifts for long-term success, the common traps beginners fall into, and why so many people tie their identity to their diet. We also touch on Threads as a rising platform, Nolan’s love of cooking, and why most people need to rethink how they train and eat. Sign up To Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterNolan's InstagramMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:25 Who Is Nolan Vannata? Fitness Journey and Coaching Philosophy01:34 Why Nolan Started Using Threads Early in the Fitness Industry04:08 Are American Foods Full of Chemicals? The Truth Behind the Controversy10:07 What’s Driving the U.S. Obesity Epidemic?12:38 Leo’s Personal Story: Food Culture Shock in the USA16:47 Nolan’s Fitness Hill to Die On17:38 The Truth About Exercise Form and Why It’s Overcomplicated24:53 Why Threads Could Be a Game-Changer for Fitness Coaches26:25 Are Blood Sugar Spikes as Bad as People Say?27:43 Why Fruit Shouldn’t Be Demonised29:08 When Diet Becomes Your Identity: A Hidden Trap35:13 The Biggest Fitness Trap Beginners Fall Into35:33 The Chronic Procrastinator: Starting Is the Hardest Part36:23 The ‘Marathon Sprinter’: Burning Out by Going Too Hard Too Fast41:43 Nolan’s Cooking Obsession and Why It Matters44:09 Nolan’s Favourite American Sports Teams and Players48:46 Leo’s Viral Threads on Health by Geography53:03 How to Connect With Nolan Vannata

This week, I’m joined by Adam Pecoraro — a no-BS fitness coach who’s been helping men lose body fat sustainably. We dive into the biggest lies still being pushed in the fitness industry, why extreme methods like carnivore still get attention, and how social media fuels unrealistic physique standards through hidden steroid use. Adam shares what a bare-minimum realistic week looks like for busy men, and what actually sets apart clients who lose 30+ pounds and keep it off for good. Sign up To Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterAdam's InstagramMy InstagramAdam's TikTokMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:25 Meet Adam Pecoraro: His Fitness Journey and Coaching Style02:22 What It’s Like Living and Coaching in Canada04:27 The Biggest Fitness Lie Still Pushed in 202506:05 Debunking the Carnivore Diet and Its Health Claims09:13 Liver King, Lies, and the Rise of Influencer Misinformation10:25 The Truth About Steroids in Hollywood and Social Media16:28 Common Fat Loss Mistakes Men Make in 202520:09 A Realistic Weekly Workout Plan for Busy Men25:45 Why Knowing What to Do Isn’t Enough for Fat Loss28:27 Why Men Keep Falling for Unsustainable Diets30:52 What Sets Apart Men Who Lose 30+ lbs and Keep It Off37:48 Adam’s Hot Take That Sparks Controversy39:34 One Modern Trend Adam Wishes Would Disappear42:55 How to Connect With Adam Pecoraro Online

Beth Feraco joins me to talk about everything from the absurdity of the “all sugar diet” trend to why basic nutrition advice—like “eat vegetables”—is now controversial online. We dive into personal responsibility, food deserts, shady supplement marketing, and her own photoshoot prep journey. If you’re tired of fitness fluff and want real talk, this is the episode for you. Sign up To Become A 1:1 Online Fitness MemberBeth's WebsiteBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterBeth's InstagramMy InstagramBeth's TikTokMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:27 Beth Feraco’s Background01:15 Portugal and Spain Nationwide Blackout03:30 Why Leo Loves the Threads App04:17 MAHA’s Questionable Nutrition Messaging08:04 Food Deserts and Policy Failures10:43 Adults Complaining About Eating Vegetables13:16 Social Media Backlash Against Basic Nutrition Advice16:40 The Rise of the “All Sugar Diet” Trend21:06 Convenience Culture and Rising Obesity Rates25:04 How to Inconvenience Yourself to Move More28:08 Chemical Fear vs Real Health Risks33:34 A Simple Challenge to Cut Back Alcohol37:17 Red Flags in Athletic Greens and Colostrum Marketing41:28 Young Leo’s Supplement Obsession43:07 Why Personal Responsibility Still Matters46:42 Fitness Influencers Misleading with “Balanced” Messaging51:08 What Beth Learned From Her Photoshoot Journey53:16 Stop Procrastinating Your Fat Loss Goals54:56 Where to Find and Follow Beth Feraco

In this episode, I’m joined by Tokyo-based fitness coach Andy Morgan, from Ripped Body, known for cutting through the noise with practical, evidence-based advice. We discuss Japan’s unique health culture, the downside of misleading supplements, how “victim mentality” is holding people back, and why simple nutrition advice often gets overlooked. Andy also shares what successful clients actually do differently, the problem with forcing kids to finish their plates, and how to train effectively when you’ve only got 2–3 days a week. Whether you're a seasoned lifter or a beginner stuck in a rut, this episode will give you clarity, perspective, and actionable takeaways. Andy's WebsiteSign up To Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:(00:22) Andy Morgan’s Background(05:43) Why English Limits Global Fitness Science(06:09) Leo’s Gym Experience in Japan(09:14) Misleading Fitness Supplements in Japan(09:54) Cultural Differences: Japan vs the West(11:04) What Successful Clients Consistently Do(15:36) How Weekend Overeating Holds You Back(18:36) Restaurant Portion Sizes and Fat Loss Struggles(22:38) The Problem With Childhood Plate-Clearing Habits(26:03) Why Japan Avoids an Obesity Epidemic(27:27) The Victim Mentality That Sabotages Progress(29:04) Why “I’ve Tried Everything” Usually Isn’t True(35:14) One Simple Nutrition Tip That Works(39:30) Why People Ignore What Actually Works(41:13) Smart Training Plans for 2–3 Days a Week(43:18) Simplifying Your Workout Plan(46:41) Why Full Body Workouts Are Underrated(47:46) The Real Reason People Start With Bro Splits(50:13) Staying on Track Through Life’s Chaos(52:56) How to Handle Self-Sabotage in Fitness(55:53) Beliefs Andy Often Helps Clients Unlearn(58:29) One Thing You’re Overcomplicating in Fitness(01:01:27) Why Accountability Changes Everything(01:02:14) Is Starting Fitness Easier or Harder Today?(01:06:24) Where to Follow Andy Morgan

In this episode, I’m joined by fitness coach Daniel Yores—just weeks after his wedding—to chat about nutrition, training, and the mindset needed for fat loss. We dive into how Daniel prepped for his big day, how things are changing now that he's married, and why most people wait too long to start their fitness journey.You’ll also learn:✅ What aggressive fat loss phases are and when they’re appropriate✅ The #1 mistake people make during and after a diet✅ Whether steps and cardio are essential✅ What to do if you’re starting your journey morbidly obese✅ And why having a plan after your calorie deficit is essential for long-term successIf you're stuck in start-stop cycles or unsure whether an aggressive fat loss phase is right for you, this is a must-listen. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness GuidesDaniel's InstagramDaniel's X Timestamps:00:32 Who Is Fitness Coach Daniel Yores?01:00 Daniel’s Wedding & Life Update03:13 How Does It Feel to Be Married?04:33 Will Daniel’s Training and Nutrition Change Post-Wedding?08:45 What Daniel Did with His Fitness & Nutrition Leading Up to the Wedding14:48 Leo’s 2025 Fat Loss Journey – Reflections & Wins18:31 Why Waiting for the Perfect Moment Is a Mistake20:09 Aggressive Fat Loss Phases – What They Are & When to Use Them25:28 Why You Need Realistic Expectations During Fat Loss30:03 The Most Common Mistake in Aggressive Fat Loss Phases31:08 How to Start an Aggressive Fat Loss Phase the Right Way36:04 Are Steps and Cardio Required for Fat Loss?39:05 Daniel’s Experience Walking 50,000 Steps a Day42:03 Fat Loss Advice for Morbidly Obese Individuals Considering Aggressive Approaches45:05 Why Aggressive Fat Loss Isn’t Ideal Most of the Time47:20 Most People Don’t Plan for What Happens After the Calorie Deficit49:53 Where to Stay in Touch with Daniel Yores50:18 Daniel’s Favourite Social Media Platform Right Now

In this Q&A episode, I answer questions about sustainable fat loss, motivation, food quality, and how to keep the weight off long-term. I also share my personal takes on life, sports, and memorable meals.Here’s what you’ll learn:✅ How to maintain your fat loss results without rebounding✅ Whether low-carb or keto diets are effective long-term✅ If you should train when you feel tired or run-down✅ How to handle workouts and nutrition while travelling✅ How to adjust your nutrition when switching from fat loss to maintenancePlus, I share the sport I wish I could master instantly, the best meal I’ve ever had, and the underrated fitness tip that’s changed results for many of my clients. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Intro – Real-Life Fitness Questions Answered00:25 How to Avoid Regaining Weight After Fat Loss03:37 How to Help Someone Who Starts Strong But Loses Momentum05:36 Something I’ve Changed My Mind About in the Last Few Years (Outside of Fitness)08:23 Is It Okay to Train When You’re Tired or Run-Down?09:41 Low-Carb & Keto Diets – Do They Work for Fat Loss?11:15 If I Could Instantly Be Great at Any Sport…12:35 How to Approach Fitness While Travelling or on Holiday15:01 Do You Need to Train to Failure to Build Muscle?16:32 The Most Memorable Meal I’ve Ever Had (And Why)17:48 How to Adjust Nutrition When Moving From Fat Loss to Maintenance19:19 Is the 10,000 Steps a Day Rule Legit or Overhyped?21:32 A Personal Rule I Live By That Most Don’t Know22:42 How Important Is Tracking Food Quality (Not Just Calories)?23:43 If I Could Spend a Day With My Younger Self…25:19 One Underrated Fitness Tip That Changed Everything for My Clients26:43 Final Thoughts & Episode Wrap-Up

In this Q&A episode, I break down common fat loss and training myths—like whether you really need to lift heavy to “tone up” and whether pre-workouts are worth the hype. I also answer questions about full-body vs. split workouts, recovering well, and how to feel more confident in the gym.Here’s what else I speak about:✅ What matters more for fat loss—diet or movement?✅ Is eating the same meals every day okay?✅ Bare minimum fitness strategy for people with busy jobs✅ How to spot the difference between a plateau and just needing patience✅ How I’d help someone intimidated by the gym environment Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Intro – Answering Your Fat Loss & Lifestyle Questions00:27 Do You Have to Lift Heavy to Tone Up?02:03 What Matters More for Fat Loss: Diet or Movement?03:39 A Normal Thing I Irrationally Hate04:56 Is It Okay to Eat the Same Meals Every Day?07:01 How to Know If You’re Recovering Well Between Workouts08:37 If I Had to Delete One App Forever…10:36 Full-Body Workouts vs Splits – Which Is Right for You?12:00 How to Help Someone Who Feels Intimidated by the Gym14:28 A Weird Food Combo That Works15:44 Are Pre-Workout Supplements Worth It or Overhyped?17:39 The Bare Minimum for Progress with a Busy Schedule19:32 Something Small I Did Recently That Made My Day Better21:25 The Difference Between a Plateau and Needing More Patience22:26 Where I’d Go for a One-Month Digital Detox23:44 One Thing I Wish More People Knew About Fat Loss25:59 Final Thoughts & Takeaways

In this Q&A episode, I tackle some of your most common fitness and mindset challenges—from what to do when you’ve lost motivation to how to tell if you’re doing too much cardio and why you’re not seeing results despite working out and eating “pretty well.”You’ll also learn:✅ How to handle evening cravings without derailing progress✅ The difference between training for aesthetics vs performance✅ What your workouts should look like if you can only train twice per week✅ Whether intensity techniques like drop sets and rest-pause sets are worth your time✅ And how important tempo is in resistance trainingPlus, I share personal takes on comfort shows, forgotten hobbies, underrated recovery tips, and a city I’d live in for life. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Intro – Answering Your Fitness, Nutrition & Lifestyle Questions00:25 What to Do If You’ve Lost Motivation But Still Want to Reach Your Goals01:31 How to Handle Evening Cravings Without Derailing Progress03:09 A Hobby I Used to Love But Don’t Do Anymore04:51 How to Tell If You’re Doing Too Much Cardio for Your Goals06:39 Training for Aesthetics vs Performance – What’s the Difference?07:45 My Current Go-To Comfort Show, Movie, or Game08:38 Best Workout Structure If You Can Only Train Twice a Week10:46 Does the 80/20 Eating Approach Work?12:17 A Random Piece of Advice That Stuck With Me for Years14:10 Rest-Pause Sets, Drop Sets & Other Intensity Techniques – Worth It?15:54 How Important Is Tempo in Resistance Training?17:22 If I Had to Live Somewhere Other Than Lisbon, It Would Be…19:44 A Recovery Method People Focus Too Much On (And What Matters More)21:11 Something I Enjoy Now That Younger Me Would Have Found Boring22:34 What to Do If You’re Working Out, Eating “Pretty Well,” But Seeing No Progress26:03 Final Takeaways & Closing Thoughts

In this Q&A episode, I answer a wide range of fitness, nutrition, and lifestyle questions—from how to track progress when the scale isn’t moving to whether high-rep or low-rep training is better for your goals.You’ll also learn:✅ How to build muscle without a gym✅ If body fat percentage measurements are worth it✅ What to do in social situations when food is involved✅ How much stress and sleep affect your progress✅ Where beginners should start with strength trainingPlus, I dive into guilty pleasures I’m not guilty about, nostalgic smells, €1,000 shopping sprees, and the fictional universe I’d love to live in for a week. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Introduction – Let’s Dive Into Your Fitness & Lifestyle Questions01:21 How to Track Progress if the Scale Isn’t Changing03:39 High-Rep vs Low-Rep Training – When Should You Use Each?05:21 A Guilty Pleasure I’m Not Guilty About at All08:30 The Best Way to Build Muscle Without a Gym10:38 Body Fat Percentage Measurements – Useful or Pointless?12:10 The Fictional Universe I’d Love to Visit for a Week13:35 The Most Overrated “Healthy” Food People Rely On15:40 Navigating Social Eating Situations Without Derailing Progress18:51 A Smell That Instantly Brings Back a Memory19:39 Where Complete Beginners Should Start With Strength Training22:02 Should You Adjust Training Based on Sleep Quality?24:20 One Tiny Thing That Always Makes My Day Better25:49 How Stress Affects Fat Loss & Ways to Manage It28:05 What I’d Do If I Had €1,000 to Blow in 24 Hours29:08 One Non-Workout Habit That Helps My Clients Get Results31:07 Final Thoughts & Key Takeaways

In this Q&A episode, I answer ten of your questions on fat loss, strength training, protein intake, and staying consistent on weekends—plus a few fun personal ones too.Here’s what I cover:✅ Why weekends derail so many fitness journeys—and how to fix it✅ How to know when it’s time to increase weights in the gym✅ The difference between training for strength vs muscle✅ Easy ways to boost protein intake without supplements✅ Do you need to count macros, or is tracking calories enough?I also share my personal workout structure, a €50 purchase that surprised me, and a movie quote that randomly pops into my head more than it should. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:(00:11) Intro – Your Fitness & Lifestyle Questions Answered(01:49) Why People Fall Off Track on Weekends & How to Fix It(04:26) How to Know When to Increase Your Weights in the Gym(05:40) If I Could Instantly Learn an Instrument, I’d Pick...(06:36) Easy Ways to Boost Protein Without Supplements(09:26) Strength vs Muscle: What’s the Difference in Training?(11:06) A Movie Scene or Quote I Randomly Think About a Lot(13:39) Do You Need to Count Macros or Are Calories Enough?(15:59) How I Personally Structure My Workouts These Days(17:21) My Most Unexpectedly Useful Purchase Under €50(18:24) Is “Clean Eating” Helpful or Just Clever Marketing?(21:33) Final Thoughts & Key Takeaways

In this Q&A episode, I answer ten of your most common fitness and lifestyle questions—covering topics like building muscle without getting bulky, why soreness isn’t always a sign of a good workout, and how to balance enjoying food while still progressing in fat loss.I also dive into:✅ How often to switch up your workout routine✅ The real reason people don’t see results despite “doing everything right”✅ The importance of exercise order in your workouts✅ Whether fasting is useful or just unnecessary✅ And a few fun ones—like the childhood game that still holds up today and the subject I’d love to master if it wasn’t fitness Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:13 Introduction – Let’s Dive Into Your Fitness Questions00:27 How to Build Muscle Without “Getting Bulky”03:44 How Often You Should Change Your Workout Routine05:42 A Random Habit That Makes My Day Better09:51 Why You’re Not Seeing Results Even If You’re Doing Everything Right13:22 How Important Is the Order of Exercises in a Workout?16:06 If I Could Instantly Master a Non-Fitness Subject, What Would It Be?17:02 Fasting: Helpful Tool or Unnecessary?19:33 Is Soreness a Good Indicator of Workout Effectiveness?21:05 A Movie or Game From My Childhood That Still Holds Up22:51 How to Balance Enjoying Food While Losing Fat25:34 Final Thoughts & Key Takeaways

In this Q&A episode, I answer your questions about weight loss, muscle gain, motivation, and consistency.Some of the key topics in this episode:✅ How much sleep actually impacts fat loss and muscle growth✅ The truth about losing belly fat✅ Can you really build muscle with resistance bands?✅ Why tracking steps matters more than you think✅ How to deal with hunger in a calorie deficitPlus, I answer some fun lifestyle questions like a childhood memory that still makes me laugh, what I’d do with a time machine, and a random topic I could talk about for hours that has nothing to do with fitness. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides 00:11 Introduction – Your Questions, My Answers02:01 Advice for People Who Keep Restarting Their Fitness Journeys03:48 How Much Sleep Affects Fat Loss & Muscle Gain07:14 A Childhood Memory That Still Makes Me Laugh09:03 What to Focus On If You Want to Lose Belly Fat10:40 How Important Is Tracking Steps for Fat Loss?13:20 If I Had a Time Machine, Where Would I Go First?15:15 Fitness Advice That’s Technically True but Misunderstood17:39 Can You Build Strength & Muscle with Resistance Bands Alone?20:26 A Random Topic I Could Talk About for Hours23:13 How to Manage Hunger While in a Calorie Deficit24:31 Final Thoughts & Takeaways

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering how to stay lean without obsessing over calories, the best way to train with limited time, and whether late-night eating really leads to fat gain.Some of the key topics I discuss:✅ How to know if your workout routine is effective✅ The best way to get stronger with minimal training✅ A fitness rule that annoys me & why it needs to go✅ Are there any overrated exercises for muscle growth?✅ How to build muscle with just 3 workouts per weekPlus, I share some fun personal insights, like an underrated everyday luxury, a skill I’ve picked up that people might not expect, and the one travel experience I’d relive if I could. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Introduction – Answering Your Fitness & Lifestyle Questions02:12 How to Stay Lean Without Obsessing Over Every Calorie03:41 How to Know If Your Workout Routine Is Actually Effective05:01 An Underrated Everyday Luxury That More People Should Appreciate06:57 Best Way to Get Stronger With Minimal Training Time09:35 A Fitness Rule That Annoys Me (And Why It’s Wrong)10:44 A Travel Experience I’d Relive If I Could & Why13:23 Does Eating Late at Night Really Lead to Fat Gain?15:40 Are There Any Overrated Exercises for Building Muscle?17:37 A Skill I’ve Picked Up That People Might Not Expect21:25 How to Build Muscle With Just 3 Training Days per Week24:08 Final Thoughts & Takeaways

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering everything from eating out without ruining your fat loss progress to whether supplements are necessary.Some of the key topics I discuss:✅ How to recover properly from workouts✅ The biggest muscle-building mistakes people make✅ Can you lose fat and build muscle at the same time?✅ Better ways to improve conditioning if you hate traditional cardio✅ A training method I used to believe in but no longer doPlus, I share some fun personal takes, including a place that completely surprised me, who I’d swap lives with for a day, and a piece of technology I couldn’t live without. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:(00:20) Introduction – Answering Your Fitness & Lifestyle Questions(00:52) How to Eat Out Without Messing Up Fat Loss Progress(02:46) How to Know If You’re Recovering Properly From Workouts(03:42) A Place I Visited That Completely Surprised Me(05:19) The Biggest Muscle-Building Mistake People Make(07:08) Are Supplements Necessary, or Can You Get Everything From Food?(09:08) Who I’d Swap Lives With for a Day & Why(11:02) Body Recomposition: Can You Lose Fat & Build Muscle at the Same Time?(12:31) A Training Method I Used to Believe In But No Longer Do(15:11) A Piece of Technology I Couldn’t Live Without(17:41) If You Hate Traditional Cardio, Here’s How to Stay Active(19:43) Final Thoughts & Takeaways

In this episode, I sit down with fellow fitness coach Patrick DiBello to dive into a wide range of fitness, nutrition, and gym culture topics. From breaking strength myths to gym filming etiquette.Some of the key topics we discuss:✅ Why most people are stronger than they think✅ The right way to film in the gym without annoying others✅ Breaking gender myths in exercise & strength training✅ How the gym builds one of the best communities✅ Store-bought bread vs. fresh bread – the great debatePlus, Patrick opens up about celebrating two years marijuana-free, and we talk about why burning bridges in fitness (or life) is never a good idea. Sign up To Become A 1-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramPatrick's InstagramPatrick's websiteMy XMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:(00:44) Introduction – Who Is Fitness Coach Patrick DiBello?(03:33) The Importance of Not Burning Bridges in Fitness & Life(10:11) Why Most People Are Stronger Than They Think(16:16) Patrick’s Journey: Celebrating Two Years Marijuana-Free(33:33) How to Film in the Gym Without Being Rude(40:00) Store-Bought Bread vs. Fresh Bread – A Fun Nutrition Debate(45:28) Why the Gym Is One of the Best Community Spaces(55:18) How to Stay in Touch with Patrick DiBello