The Leo Alves Podcast

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from losing fat without tracking calories to whether cheat meals help or hurt your progress.Some of the key topics I cover:✅ How to know if you're training hard enough to build muscle✅ The biggest diet myth people still believe✅ How to adjust training & nutrition for staying lean after 40✅ The best way to make progress at home with minimal equipment✅ How much cardio do you need for fat loss?Plus, I dive into some fun topics, like a book, movie, or show that stuck with me, a hobby I’ve always wanted to learn, and the historical or fictional character I’d love to have dinner with. 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:(00:30) Introduction – Answering Your Fitness & Lifestyle Questions(01:03) Best Way to Lose Fat Without Tracking Calories(02:53) A Book, Movie, or Show That Stuck With Me(05:39) How to Know If You're Training Hard Enough to Build Muscle(07:33) The Biggest Diet Myth People Still Believe(08:52) A Historical or Fictional Character I’d Love to Have Dinner With(11:07) How to Adjust Training & Nutrition for Staying Lean Over 40(12:25) Are Cheat Meals Useful or Do They Slow Progress?(14:13) A Hobby or Skill I’ve Always Wanted to Learn(15:56) Best Way to Make Progress at Home With Minimal Equipment(16:42) How Much Cardio Do You Need for Fat Loss?(17:42) Final Thoughts & Takeaways

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from breaking a fat loss plateau to whether you can build muscle without lifting weights.Some of the key topics I discuss:✅ How to know if you're really in a calorie deficit✅ The best strength training exercises for beginners✅ How much protein do you actually need?✅ A common fitness myth that needs to die✅ How to stay motivated when progress feels slowPlus, I share a random fact you might not expect, the language I’d instantly master if I could, and a food I could eat every day without getting tired.🚀 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:(00:35) Introduction – Answering Your Fitness & Lifestyle Questions(00:52) Fastest Way to Break Through a Fat Loss Plateau(02:09) If I Could Instantly Master a Language, Which One Would It Be?(03:45) How to Know If You're Actually in a Calorie Deficit(05:05) Best Strength Training Exercises for Beginners(06:17) A Food I Could Eat Every Day Without Getting Tired(07:40) How Much Protein You Really Need for Fat Loss & Muscle Growth(09:33) A Common Diet Trend or Fitness Rule That’s Actually Unnecessary(11:16) A Random Fact About Me That Might Surprise You(14:12) How to Stay Motivated When Progress Feels Slow(16:13) Can You Build Muscle Without Lifting Weights?(17:27) Final Thoughts & Takeaways

In this Q&A episode, I answer your fitness, nutrition, and lifestyle questions, covering everything from building muscle while losing fat to the best way to train in just 30 minutes.Some of the key questions I dive into:✅ Can you get stronger while losing fat?✅ What’s an underrated habit for long-term fat loss?✅ Are gym machines good for muscle growth?✅ What’s my honest take on intuitive eating for fat loss?✅ How to stay consistent when life gets stressful?Plus, I share some personal takes, including a place I’d love to visit, an overrated show or anime, and where I’d live if I could never leave. If you’re looking for straight-to-the-point fitness answers, this one’s for you! Watch the 'Fitness in 5' YouTube Series HereSign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsFree Fitness Guides Timestamps:(00:13) Introduction – Answering Your Fitness & Lifestyle Questions(01:45) Advice I’d Give My Younger Self About Fitness & Nutrition(03:27) Can You Build Strength While Losing Fat?(06:13) A Travel Destination I Haven’t Visited Yet But Want To(07:32) How to Train for Fat Loss & Muscle Retention in 30 Minutes(09:31) An Underrated Habit for Long-Term Fat Loss Success(11:57) A Movie, Show, or Anime I Think Is Overrated(13:54) My Honest Take on Intuitive Eating for Fat Loss(15:32) Are Gym Machines Good for Muscle Growth?(16:47) If I Could Only Live in One Country Forever, Where Would It Be?(19:53) How to Stay Consistent With Fitness When Life Gets Stressful(21:32) Final Thoughts & Takeaways

Some days, you don’t feel like showing up. Whether it’s fitness, fat loss, or any goal you’re working toward, there will be moments when you’re unmotivated, unsure, or just not in the mood. But consistency is about turning up anyway—and that’s exactly what I’m doing in this episode.Today, I had no idea what to talk about. But instead of skipping, I decided to share the exact lesson I want you to apply to your fitness journey: showing up even when it’s not perfect. Progress isn’t about having A+ days all the time—it’s about sticking with it, even when your effort is a C or D.If you’ve ever struggled with staying consistent, this episode is for you.Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsFree Fitness Guides Timestamps:(00:20) Why I Had No Idea What to Talk About Today(01:34) What Real Consistency Looks Like (And Why It Matters)(03:45) A Day Out in Lisbon: My Market Experience(04:36) How Markets Can Be Great for Finding Second-Hand Gems(06:06) Final Thoughts – Wrapping Up

I recently launched a new YouTube series called ‘Fitness in 5’, where I break down key fitness and fat loss topics in five minutes or less. In this episode, I introduce the series and share the audio versions of the first five episodes, covering everything from losing belly fat to why some people don’t lose weight in a calorie deficit.You’ll get quick, no-nonsense answers to some of the biggest fat loss questions, including:✅ Does eating healthy automatically lead to fat loss?✅ Can you lose fat without tracking calories?✅ Should you cut out carbs to lose weight?✅ Why am I not losing weight in a calorie deficit?This episode is for you if you’re looking for straight-to-the-point fitness advice. Watch the Full Series on YouTube HereSign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsFree Fitness Guides Timestamps:(00:15) Introduction – My ‘Fitness in 5’ YouTube Series(02:35) How to Lose Belly Fat (The Truth)(08:03) Does Eating Healthy Automatically Lead to Fat Loss?(11:45) How to Lose Body Fat Without Tracking Calories(16:03) Should You Cut Out Carbs to Lose Fat?(20:23) Why You’re Not Losing Fat in a Calorie Deficit(25:11) Takeaway Message & Where to Watch ‘Fitness in 5’

Calorie tracking is one of the most effective tools for fat loss and nutrition awareness, but many people either overcomplicate it or make key mistakes that stall their progress. In this episode, I break down the most common questions around calorie tracking, from whether you should eat back burned calories to how to log your food accurately. Sign up To Become A 1-2-1 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:(00:12) Introduction – How to Track Calories the Right Way(01:18) New 1-2-1 Online Fitness Member Sign-up Page(04:16) The Amount of Work that Goes into a Small Business(05:32) Should You Eat Back Calories Burned?(07:04) Choosing the Right Units for Accurate Calorie Tracking(07:44) How Consistent Do You Need to Be With Tracking?(09:21) Determining Your Ideal Calorie Intake (Free Calculator)(11:58) Why You’re Not Seeing Progress With Calorie Tracking(16:22) Weighing Food Raw vs. Cooked – Which One’s Best?(17:05) Is Calorie Tracking Too Much Effort?(18:49) When to Stop Tracking Calories (Optimal Duration)(20:08) How to Track Calories When Eating Out(21:45) Is Calorie Tracking for Everyone? Final Thoughts(22:10) Check Out my Online Coaching Page!

In this episode, I share two powerful lessons that shifted how I view fitness forever. First, a surprising question from a gym member in 2019 made me rethink why fitness is a lifelong journey. Then, my BJJ dojo moving further away revealed why taking action now makes progress easier—while waiting makes it more challenging. If you’ve ever struggled with consistency or motivation, this episode will help you change how you see your fitness journey for good. Plus, check out my book in the show notes—it’s about making fat loss sustainable and realistic for life.Sign up To Become A 1-2-1 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 GuidesTimestamps:(00:12) Introduction: Turning up When You Don’t Feel Like it(03:24) Story #1: A Gym Member’s Question That Changed My Mindset(05:12) Lessons from Brazilian Jiu-Jitsu: The Power of Consistency(05:41) What This Means for Your Fat Loss Approach(07:32) Story #2: How My BJJ Dojo Moving Further Away Changed Everything(08:58) The Problem with Waiting Until Things Get Worse(09:47) Grab My Book to Make Fat Loss Sustainable for Life

Is fat loss harder in your 30s? In this episode, I debunk the myth of a “slowing metabolism” and dive into the real reasons why weight loss feels tougher as you get older. From career pressures to busier schedules and changes in lifestyle, I’ll explore the challenges—and share actionable tips to help you succeed. Learn how to incorporate strength training, set a step goal, optimise your environment, and manage nutrition, all while navigating a hectic life. Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterInstagram Post Announcing My BJJ GraduationMy InstagramMy XMy ThreadsMy YouTube ChannelFree Fitness Guides Timestamps:(00:11) Why Fat Loss Feels Harder in Your 30s(01:03) I Got My Brazilian Jiu-Jitsu Blue Belt(02:20) Obsess Over The Correct Habits(04:53) The Importance of Convenience for Consistency(07:09) Why Losing Weight Feels More Challenging After 30(08:16) How Increased Income Impacts Eating Habits(09:34) Juggling Kids and Fitness Goals(10:52) How Career Demands Can Hinder Fat Loss(11:59) Why Life Feels Busier in Your 30s(12:48) Summary of Challenges Impacting Fat Loss(15:39) Strength Training: A Fat Loss Essential(16:53) Protein Goals for Fat Loss Success(18:21) Setting a Step Goal to Stay Active(19:30) How to Optimise Your Environment for Better Choices(21:14) Managing Alcohol for Effective Fat Loss(22:25) Summary of Actionable Fat Loss Tips(23:30) Free 14-Day Fat Loss Kickstarter and Closing

The fitness industry is packed with both golden nuggets and total nonsense. In this episode, I break down some of the best and worst bits of advice I’ve received over the years—so you don’t have to waste time figuring it out yourself. I share key lessons that helped me and my 1-2-1 online fitness members see real results, from the importance of strength training over excessive cardio to why consistency beats perfection. Sign up To Become A 1-2-1 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:(00:10) Introduction – The Best & Worst Fitness Advice I’ve Received(01:47) Leave a Review!(02:54) Deleting Social Media Apps(03:54) The Polarisation of American Politics(05:38) Switching to the Desktop Version of Apps(11:12) The Best & Worst Fitness Advice I’ve Ever Received(11:39) Best: Strength Training Over Cardio for Fat Loss(13:19) Worst: “Macros Are All That Matter”(15:37) Best: Consistency Beats Perfection(17:26) Worst: You Don’t Need a Workout Program(20:06) Best: Focus on Behaviours, Not Just Outcomes(21:42) Worst: Fasted Workouts Burn More Fat(22:58) Recap & Key Takeaways(23:24) Conclusion & 14-Day Fat Loss Kickstarter

Menopause doesn’t mean the end of fitness progress—it’s just a new phase that requires the right approach. In this episode, I sit down with fitness coach Kim Schlag to discuss everything you need to know about training, nutrition, and mindset during perimenopause and menopause.We cover common menopause myths, why calories still matter, and how strength training can be a game-changer for long-term health. Kim also shares strategies for diet and exercise, the importance of accountability, and how the right mindset can help you confidently navigate this transition.If you're feeling stuck or overwhelmed by menopause-related fitness challenges, this episode will help you reduce the confusion and take action. Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterKim's WebsiteMy InstagramKim's InstagramMy XMy ThreadsMy YouTube ChannelKim's PodcastFree Fitness Guides Timestamps:(00:25) Meet Kim Schlag – Her Journey & Expertise in Menopause Fitness(06:09) What Is Menopause & How Does It Impact the Body?(08:23) The Biggest Challenges of Perimenopause & Menopause(10:51) Do Calories Stop Mattering During Menopause? Debunking the Myth(14:33) How Menopause Myths Spread & Why They’re So Believable(17:13) The Best Diet Strategies for Perimenopause & Menopause(21:28) The Most Effective Workouts for Perimenopause & Menopause(22:31) The Truth About Protein Intake & Menopause(26:43) Do You Need Special Workouts for Menopause?(30:08) Why Accountability is a Game-Changer for Fitness in Menopause(33:59) How Mindset Shapes Your Menopause Fitness Journey(37:44) Common Menopause Misconceptions You Need to Ignore(39:28) Why Strength Training is the Secret to Staying Youthful(41:00) Where to Find Kim Schlag & Learn More

Are you training consistently but not seeing the results you expected? In this episode, I break down seven common reasons why your workouts aren’t delivering progress—and what you can do about them. From protein intake and nutrition consistency to structured programming and progressive overload, I’ll cover the key factors holding you back. Sign up To Become A 1-2-1 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 – Why You’re Not Seeing Progress(01:13) I Achieved My Blue Belt at Brazilian Jiu-Jitsu(05:03) Focus on the Process, Not the Outcome(07:12) Reasons You’re Not Seeing Progress in the Gym(07:51) The Importance of Protein Intake(09:21) Why Inconsistent Nutrition Holds You Back(11:02) The Power of a Structured Workout Plan(12:49) Progressive Overload: The Key to Growth(14:46) Are You Overdoing Cardio?(16:41) How Alcohol Slows Your Progress(18:59) The Missing Ingredient: Patience(21:23) Recap & Final Takeaways(21:57) Free Resources & 14-Day Fat Loss Kickstarter

In this episode, I break down the 6 simple habits that completely transformed how I approach fitness. From walking 8,000-10,000 steps daily to prioritising protein at every meal, these habits make staying fit easy, sustainable, and realistic for a busy lifestyle.You'll learn how to set up your environment for success, cut back on alcohol without missing out, and embrace accountability to stay consistent.Whether you're just starting out or looking for ways to simplify your fitness journey, these tips will make fitness work with your life—not against it. 🚀 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) Introduction: Simplify Fitness with 6 Habits(01:24) Having More Features as of Recent on the Podcast(02:41) Emphasising Non-Fitness Related Guests too(04:01) Booking Flights to Morocco(05:31) First Visit to Africa(05:59) Travel Plans for 2025(06:49) These 6 Habits Changed Everything for Me(07:14) Habit 1: Walking 8,000-10,000 Steps a Day(10:05) Habit 2: Strength Training 3 Times a Week(13:05) Habit 3: Prioritising Protein at Every Meal(14:33) Habit 4: Optimising Your Environment for Success(17:40) Habit 5: Limiting Alcohol for Better Results(19:43) Habit 6: Embracing Accountability for Consistency(21:57) Summarising: Fitness That Fits Your Life

In this episode, I sit down with SKT Artist (Stefano), a bilingual rapper and producer making waves in English and Italian music. We dive into his journey—from dropping his first EP to going viral in Italy, balancing university with music, and building his own studio business. SKT shares his thoughts on social media’s impact on the music industry, his biggest inspirations like Travis Scott and Mike Dean, and what advice he’d give to his younger self. Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterSKTs InstagramMy InstagramSKTs Spotify channelMy XMy ThreadsMy YouTube channelSKTs YouTube channelFree Fitness Guides Timestamps:(01:19) Who Is SKT Artist?(04:27) When Did SKT Know He Wanted to Be a Musician?(07:11) SKT’s Early Days in Music Production(08:58) Releasing His First EP: The Beginning of SKT’s Career(10:25) How SKT Started His Relationship with Sony(12:53) Why SKT Went Back to Finish University(16:13) Starting His Own Studio Business as a Musician(19:16) Balancing Artistic Goals and Producing for Others(22:42) SKT’s Viral Breakthrough in Italy(25:55) Building a Career You’re Passionate About(31:24) The Moment SKT Almost Left Music Behind(33:20) Social Media’s Role in Leveling the Playing Field(36:04) Advice SKT Would Give to His Younger Self(40:05) SKT’s Musical Inspirations: Travis Scott, Mike Dean, and More(42:13) Why Mike Dean Is the GOAT(43:08) Avoiding Misguidance From Social Media as a Musician(45:31) Where to Find SKT Artist Online

In this episode, I’m joined by Jeff Pachtman to discuss the chaos surrounding TikTok in the USA and how social media impacts the fitness and nutrition space. We also debunk myths like starvation mode, explore the importance of calorie tracking, and dive into how nutrition can focus on feeling and performing your best rather than just aesthetics. Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramJeff's InstagramMy XMy ThreadsMy YouTube channelJeff's YouTube channelFree Fitness Guides Timestamps:(00:43) Who Is Jeff Pachtman?(03:02) The Brutal Reality of Freelancing(06:47) Discussing Leo’s Book: ‘Your Fat Loss Journey Starts Here’(09:03) TikTok Chaos in the USA: What’s Going On?(10:52) How a TikTok Ban Could Have Impacted the Fitness Industry(13:37) The Downfall of Twitter: What It Means for Social Media(16:52) Exploring the TikTok Algorithm and Its Unique User Base(22:38) Trending Topics in Health, Fitness, and Nutrition for 2025(29:33) Debunking the Starvation Mode Myth in Nutrition(39:37) Unawareness Around Excessive Calorie Consumption(41:36) Why Using a Food Scale Is Crucial for Calorie Tracking(45:53) Jeff Pachtman on Nutrition for Performance vs Aesthetics(51:51) The Problem with Highly Palatable Foods in Your Environment(55:18) Where to Connect with Jeff Pachtman

In this episode, I chat with Terry Lin, a personal trainer and (former) powerlifting enthusiast, about the key strategies for building strength and staying consistent. We discuss the importance of structured workout programs, accurate calorie tracking, specific goal setting, and insights into staying motivated and overcoming setbacks. Terry also shares his thoughts on accountability, consistency, and how tracking progress can make all the difference in your fitness journey. Plus, we have fun exploring fitness-related topics in a game of "Underrated or Overrated." Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramTerry's InstagramMy XMy ThreadsMy YouTube ChannelTerry's YouTube ChannelFree Fitness Guides Timestamps:(00:28) Introducing Terry Lin: Personal Trainer(02:30) Terry Lin’s Great Powerlifting Personal Records(05:23) The Secrets Behind Building Exceptional Strength(09:23) Why a Structured Workout and Nutrition Plan is Crucial(11:13) Goal Setting in Fitness: Why Specificity Matters(15:13) The Value of Accurate Calorie Tracking for Progress(23:03) Lessons from Injuries in Brazilian Jiu-Jitsu(31:35) How to Stay Motivated to Keep Working Out(33:28) The Game-Changing Power of Accountability in Fitness(35:25) Why Consistency is a Skill You Can Master(37:56) Why You Don’t Need 100% Consistency to Succeed(40:18) How Tracking Your Progress Can Boost Motivation(41:27) Fun Fitness Takes: Underrated or Overrated Game(41:48) Are Apple Watches Overrated?(42:30) The Truth About Seed Oils: Overrated or Not?(43:43) Is the Nintendo Switch Worth It for Fitness or Fun?(45:52) Do Calorie Calculators Live Up to the Hype?(46:38) Is Visiting Times Square Overrated?(47:04) What Scale Weight Tells You About Progress(47:46) Is the Kindle an Underrated Tool for Learning?(49:14) Where to Connect with Terry Lin

If I had to start over from being overweight and losing 40 lbs (18kg), here’s everything I’d avoid and what I’d focus on instead. In this episode, I share insights from my fat loss journey, highlighting my mistakes and lessons learned to inspire you on your path. This advice will help you make smarter decisions, from progressive overload to prioritising fibre and walking. Become A 1-2-1 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:(00:46) Why I’d Do Things Differently This Time Around(02:00) Daily Email Series: 14-Day Fat Loss Kickstarter(04:20) My Experience From Recently Visiting Madeira Island(05:05) Similarities and Differences Between Mainland Portugal and Madeira Island(06:16) My Schedule in Madeira Island(08:12) Everything I’d Do Differently to Lose 18kg Again(08:41) The Truth About Supplements and Fat Loss(10:59) Progressive Overload: The Game-Changer for Strength Training(12:14) Why Walking Beats Cardio for Consistency(13:24) Don’t Eat Back Calories Burned: Misleading Smartwatch Data(15:29) The Power of Prioritising Fibre for Satiety and Digestion(16:41) The Hidden Calories in Cooking Oils(18:31) Why Accountability is the Key to Staying on Track(20:58) Summary: Smarter Strategies for Sustainable Fat Loss

Is the claim that "95% of diets fail" discouraging you from starting your fat loss journey? In this episode, I break down why this statistic is misleading, outdated, and harmful. Learn what the studies actually say, why sustainable approaches matter, and how you can achieve real, lasting progress with the right strategies. Become A 1-2-1 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 Workout PlanFree Fat Loss Guide Timestamps:(00:12) The Misleading Claim: '95% of Diets Fail'(01:04) Travelling to Madeira Island(05:12) The Issue With ’95% of Diets Fail’(05:58) Defining "Failure" in Weight Loss Studies(07:18) Outdated Research: Where the 95% Stat Comes From(08:53) Modern Fat Loss Strategies vs. Crash Diets(12:03) Improvements Beyond the Scale: Health Wins Overlooked(13:44) Cherry-Picking Statistics in Dieting Studies(14:25) Final Thoughts: Why the '95% of Diets Fail' Myth Hurts People

Learning a new language can be intimidating, but it’s entirely possible with the right approach. In this episode, I’m joined by Marcel and Gio, two fluent Japanese speakers who share their unique journeys to mastering the language. We discuss the importance of immersion, how to handle language exchanges, whether tools like Duolingo help and how to overcome the inevitable struggles. Whether you’re learning Japanese, Spanish, or any other language, this episode is packed with practical advice and inspiration to guide your journey. Become A 1-2-1 Online Fitness MemberBuy My Book, "Your Fat Loss Journey Starts Here"My InstagramGio's InstagramMarcel's InstagramGio's YouTubeMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet Timestamps:(01:32) Who Are Marcel and Gio?(02:13) What Inspired Marcel and Gio to Learn Japanese?(06:02) Favourite Dragon Ball Characters: A Fun Icebreaker(07:15) Overcoming Intimidation When Learning a Different Language(11:05) How Learning Japanese Differs From English Learning(14:09) Language Exchange: Are Apps, Websites, and Calls Effective?(25:23) Can Duolingo Actually Help You Learn a Language?(34:47) The Power of Immersion and How to Recreate It at Home(42:09) Watching TV in Your Target Language: Tips and Insights(44:59) Avoiding English Responses to Strengthen Language Skills(47:40) Marcel and Gio’s Biggest Struggles in Learning Japanese (and How They Overcame Them)(1:04:33) The Best Rewards of Reaching Fluency in a New Language(1:07:45) Is There Still Value in Using Language Learning Textbooks?

In this episode, I share a step-by-step plan to lose over 30lbs of body fat in 2025. From creating a calorie deficit to setting protein and step goals, I break down strategies prioritising sustainability and results. Find out the importance of strength training, focusing on what you can add to your diet, and staying consistent with daily activity. If fat loss is your 2025 goal, this episode is packed with advice to get you there. Become A 1-2-1 Online Fitness MemberBuy My Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:10) Losing 40lbs in 2025(01:34) The Routine for Recording Podcast Episodes(02:31) Travelling England in December(02:52) English Food and Inflation at Nando’s(04:42) (Not) Watching Crystal Palace Live(05:28) The Differences After Living Away From Home(06:13) Living with the Flu and Taking Extra Rest(09:20) Step 1: How to Create a Calorie Deficit(11:24) Step 2: Focus on What Can Be Added to Your Diet(13:39) Step 3: Setting and Hitting Your Protein Goal(16:33) Step 4: Establishing a Consistent Step Goal(17:45) Step 5: Why Strength Training Is Crucial for Fat Loss(19:32) Recap: The 5 Steps to Fat Loss Success in 2025

In this episode, I discuss how to set powerful, achievable New Year’s resolutions and share my personal approach to goal setting for 2025. Learn how to define specific, actionable goals, create a realistic plan, and stay accountable without chasing perfection. I also reveal my goals for the year, including improving my Japanese, Brazilian Jiu-Jitsu sessions, and more. Plus, a quick note about my book launch today! 1-2-1 Online Fitness Member Inquiry FormBuy My Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet Timestamps:(01:43) Celebrating My Book Launch Today!(08:04) Why New Year’s Resolutions Get a Bad Rap(10:07) How Specific Goals Create Better Results(11:36) Examples of My 2024 Goals and How I Achieved Them(19:38) The Role of Tracking and Accountability in Goal Setting(23:51) My New Goals for 2025 (Including BJJ and Zone 2 Cardio)(31:38) Why 80% Consistency Beats Perfection and Using Tools to Help Measure This(33:33) Reviewing and Adjusting Goals at 3 and 6 Months

In this episode, I share how my 1-2-1 online fitness member, Alex, overcame peer pressure from friends while staying committed to his healthy lifestyle. I outline strategies for managing social situations, from politely saying no to using creative excuses, and emphasise the importance of accountability and self-control. Whether you’re navigating social events, food temptations, or fitness hurdles, this episode provides advice to help you stay on track with your goals. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy FacebookMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet Timestamps:(00:14) Why Peer Pressure Can Derail Your Health Goals(01:30) My Podcast Episode Plan for the Foreseeable Future(02:47) Having to do Tasks When You Don’t Feel Like it(04:33) Alex’s Journey: Facing Peer Pressure on His Fitness Path(06:13) Strategy 1: Politely Decline(07:01) Strategy 2: The Power of Saying ‘No’(07:58) Strategy 3: Using the ‘Challenge’ Excuse to Deflect Pressure(09:41) Strategy 4: Accept and Delay—A Smart Way to Stay in Control(12:08) Strategy 5: Why You Should Avoid Discussing Your Diet(13:25) Strategy 6: The Potential of a White Lie(15:57) Strategy 7: Taking Full Control of Your Choices(17:10) Managing External Challenges with the Right Mindset(18:40) Closing Thoughts: Taking Responsibility for Your Fitness Goals

In this episode, I share strategies to set yourself up for health and fitness success in 2025. From setting realistic goals and structured workout plans to tracking progress, managing recovery, and finding accountability, this episode provides tips to help you stay consistent throughout the year. If you're ready to take control of your fitness journey, this is your guide for the new year. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy FacebookMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet Timestamps:(00:59) Setting Realistic Health and Fitness Goals for 2025(02:56) The Power of Specific Goals in Fitness Success(05:09) Why a Structured Workout Plan is Essential for 2025(07:30) Establishing Clear and Achievable Nutrition Goals(11:44) Tracking Your Progress: Key Metrics for Fitness Success(18:31) Rest and Recovery: The Secret to Consistency in Fitness(20:10) Finding Accountability for Long-Term Health Success(23:05) Optimising Your Environment to Stay Consistent in 2025(26:33) Conclusion: Key Health and Fitness Strategies for 2025(27:06) How to Join My 1-2-1 Online Fitness Coaching Program

In this episode, I discuss why Spain consistently ranks among Europe’s top countries for life expectancy while the USA faces a troubling decline. From walkable cities and the Mediterranean diet to smaller portions and universal health care, I break down eight key factors that set these nations apart. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet Timestamps:(00:18) Why Spain Ranks Higher in Life Expectancy Than the USA(01:03) Support Small Businesses(03:13) How I Repurpose Content Amongst Social Media Platforms(09:58) Walkable Cities: How Spain’s Design Promotes Longevity(11:14) The Impact of Slower, More Social Eating in Spain(14:02) Mediterranean Diet Benefits for Long-Term Health(16:31) Portion Sizes: Spain vs. USA(18:11) Siesta Culture: Rest and Recharge for Better Health(19:43) Lower Obesity Rates in Spain: A Key Life Expectancy Factor(20:49) Universal Health Care in Spain vs. the USA’s System(21:28) Accessibility of Firearms(22:32) Closing Thoughts: Adopting Spain’s Health Practices

In this episode, fellow coach and friend Myles Nesbeth joins me to discuss building a home gym on a £600 budget. From adjustable dumbbells and resistance bands to debating kettlebells and walking pads, we break down the pros and cons of each piece of equipment. Whether you want to avoid poor weather or optimise your fitness at home, we share advice, insights, and strategies to create the ultimate home gym setup without breaking the bank. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMyles' InstagramMy XMyles' XMy ThreadsMyles' ThreadsMy FacebookMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet Timestamps:(00:50) Who is Myles Nesbeth?(01:58) How Poor Weather Inspires Home Gym Building(03:13) Planning a Home Gym with a £600 Budget(04:12) Comparing Spotify Wrapped Results(10:10) The Joy of Live Music Concerts(11:33) Equipment Priorities for a £600 Home Gym(13:02) Adding Adjustable Dumbbells up to 40kg(18:09) Why an Adjustable Bench is a Must(20:43) Benefits of a Chin-Up Bar for Strength Training(23:43) Versatility of Long Resistance Bands(26:45) Adding Short Resistance Bands for Glute Work(28:18) Considering an Exercise Bike for Cardio(30:09) Evaluating Walking Pads as an Alternative(33:56) Foam Mats for Safe Lifting at Home(35:41) The Importance of a Yoga Mat(36:53) Recovery Tools: Foam Roller and Lacrosse Ball(39:29) Swapping Adjustable Dumbbells for a Barbell Set(42:57) Why Squat Rack Stands Are a Great Addition(45:43) Multi-Gym Options Are Over Budget(46:21) Why Kettlebells Are Worth Considering(49:22) Debating the Ab-Wheel and Weighted Vest(51:49) Replacing a Chin-Up Bar with a Pull-Up and Dip Station(54:36) Discussing the High Cost of Kettlebells(55:28) Re-Evaluating the Walking Pad for Cardio(58:35) Summary of Purchased Equipment for a £600 Gym(01:03:54) Sacrificing Kettlebells to Stay Within Budget(01:04:58) Episode Wrap-Up(01:05:57) Where to Find Myles and Leo Online

In this episode, I share five powerful Japanese concepts that transformed my approach to happiness, health, and personal growth during my 15 months in Japan. From Kaizen’s philosophy of continuous improvement to Ikigai’s pursuit of purpose, these lessons offer timeless wisdom you can apply to your life. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"Referenced Threads Post on Adin RossMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet Timestamps:(00:12) Introduction: 15 Months in Japan and Life Lessons(00:44) Podcast Quality: From Audio to Mental Drainage(03:44) The Stress and Anxiety That Comes With Flying(05:26) Kaizen: The Power of Continuous Improvement(06:23) Writing My Book with Kaizen: Small Steps, Big Results(07:48) Wabi-Sabi: Embracing Imperfection and Letting Go of Perfectionism(11:22) Shoshin: The Beginner’s Mind for Constant Growth(14:20) Hara Hachi Bu: Mindful Eating and Long-Term Health Benefits(16:18) Ikigai: Finding Your Life’s Purpose and Joy(17:57) Isogabamaware: When You’re in a Hurry, Take The Long Way(21:00) Closing Thoughts: Pre-Order My Book for More Practical Tips

Why is New York City's obesity rate about one-third lower than Houston's? In this episode, I discuss how the environments of these two major U.S. cities shape health outcomes. From daily walking habits to weather patterns, food choices, and public transportation, learn how these factors contribute to the stark differences in obesity rates. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"Referenced Threads Post on Adin RossMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:11) NYC vs. Houston: Obesity Rate Differences(02:27) Adin Ross’ Gym Progress(03:37) Teens Jumping on Steroids Thanks to Social Media(05:38) Social Media Comments From Trolls(08:35) Jeff Nippard’s Expert Opinion on Fitness Progress(11:02) The First Year of Lifting is About Making Mistakes(12:55) Walking vs. Driving: Daily Movement in NYC and Houston(14:55) Weather and Climate: How They Affect Activity Levels(16:07) Food Choices: Healthy Options in NYC and Houston(18:49) Public Transport: Movement Opportunities in Urban Settings(20:52) Summary: Environment's Role in Shaping Health

In this episode, I discuss why prioritising strength training over just cardio can help you achieve sustainable fat loss. I break down six key reasons why getting stronger—like increasing your metabolism, improving body composition, and boosting confidence—transforms your results. From the benefits of building muscle to maintaining motivation, this episode offers solid tips to help you lose fat while gaining strength. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:11) Introduction: Focus on Strength, Not Just Weight Loss(01:16) Failed Trip to India(02:06) Adventure to Madeira Island(03:09) Cheap Flights Within Europe(04:07) Returning to Madeira Island(07:14) Tip 1: How Building Muscle Boosts Metabolism(08:48) Tip 2: Ensure You Lose Body Fat, Not Muscle(09:54) Tip 3: How Strength Makes Daily Life Easier(11:19) Tip 4: Improved Body Composition Through Strength Training(13:36) Tip 5: Boost Confidence and Motivation with Strength Gains(17:01) Tip 6: The Health Benefits of Building Muscle(18:22) Closing Thoughts: Make Strength Your Priority for Fat Loss

In this episode, I share strategies to enjoy the holiday season without guilt while staying on track with your fitness goals. Learn how to approach December flexibly, focus on maintaining progress, and prioritise small habits like protein intake, fruits, veggies, walking, and strength training. Discover why a few indulgent days won’t ruin months of consistency and how to embrace the holidays as part of your journey, not a setback. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy LinkedInMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:17) Why December Won’t Ruin Your Fitness Progress(00:51) Remembering What the Holiday Season Is Really About(04:56) The Holiday Mindset Shift for Long-Term Success(06:17) Flexibility Over Perfection During the Holidays(07:22) Why Maintenance Goals Might Be Better Than Fat Loss in December(08:50) Key Habits for Consistency: Protein, Veggies, and Activity(10:03) The Math of Consistency: 23 Out of 31 Days Is 74%(12:22) Focusing on the Next Meal, Workout, or Day(13:53) Closing Thoughts: Enjoy the Celebrations Mindfully

In this episode, I share practical, real-world tips for creating and maintaining a calorie deficit for weight loss. From smart food swaps to portion control strategies, I share advice that has helped me and my 1-2-1 online fitness members. Whether choosing leaner protein, low-calorie condiments, or tweaking your cooking methods, these simple steps make fat loss easier and more sustainable. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy LinkedInMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:11) Why “Just Eat in a Deficit” Isn’t Enough Advice(01:19) Retro Football Shirts Phase(04:19) The Latest From the English Premier League(05:26) The Teams and Players I Route for in Soccer(07:02) The Importance of Nutrition Over Exercise for Weight Loss(08:00) Simple Food Swaps to Reduce Calories Without Sacrifice

In this episode, I discuss 11 strategies for staying consistent with your workouts, even when motivation is low. From scheduling workouts like appointments to finding enjoyable activities and tracking progress, these tips are designed to make fitness a sustainable part of your life. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:11) Why Relying on Motivation Fails Your Fitness Journey(01:20) The Importance of Great Company(04:39) Marvel MCU, Anime and TV Series(06:15) Tunnel Vision with My Goals(06:58) Action Over Motivation: The Real Path to Results(08:15) Tip 1: Schedule Your Workouts First, Then Plan Around Them(09:32) Tip 2: Commit to Just the First Two Exercises(10:42) Tip 3: Break Workouts Into Small, Achievable Goals(11:30) Tip 4: Home Workouts vs. Gym Workouts—What Works for You?(13:55) Tip 5: Focus on Activities You Enjoy for Consistency(15:02) Tip 6: Join a Community for Accountability and Support(16:09) Tip 7: Track Progress to Stay Motivated(18:06) Tip 8: Reward Yourself for Small Wins(19:54) Tip 9: Dig Deep Into Your ‘Why’ for Fitness Goals(22:13) Tip 10: Reframe Exercise as a Privilege, Not a Chore(24:27) Tip 11: Take Action—The Key to Long-Term Success(25:01) Closing Thoughts: Build Habits Over Chasing Motivation

In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether you’re just starting or looking to refine your routine, this episode offers solid advice to help you see real progress. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:14) Introduction: Why Building Muscle Doesn’t Have to Be Complicated(01:08) Disney Plus Marvel Movies(02:44) The Longevity and Complexity of the Marvel Universe(04:12) A Potential Marvel Movie Marathon(06:03) The Importance of Consistency Over Perfection(06:51) Tip 1: Have a Workout Plan You Enjoy(08:08) Tip 2: Focus on Progressive Overload(10:09) Tip 3: Prioritise Compound Exercises for Maximum Gains(11:20) Tip 4: Nutrition Essentials for Muscle Growth(13:01) Tip 5: Rest and Recovery for Optimal Muscle Repair(16:58) Tip 6: Be Patient and Stay Consistent(18:10) Closing Thoughts: Muscle Building Takes Time and Dedication

In this episode, I discuss seven reasons you might struggle to lose weight despite being in a calorie deficit. From underestimating your intake and guessing portions to relying too heavily on exercise, I break down common mistakes that can hinder your progress. I also discuss the importance of tracking consistently, being patient, and managing hidden calorie sources like oils and condiments. If you're stuck on your weight loss journey, this episode shares excellent advice (if I do say so) to help you get back on track. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(02:01) Introduction: Struggling with Weight Loss Despite a Calorie Deficit(02:34) What is a Calorie Deficit?(02:56) Clarifying the Impact of Medical Conditions(05:13) Reason 1: You’re Not Actually in a Deficit(07:15) Reason 2: Guessing Too Often Leads to Errors(09:05) Reason 3: Overlooking Spreads, Sauces, and Alcohol(11:00) Reason 4: Relying on Exercise to Create a Deficit(13:05) Reason 5: Not Tracking Food in Real-Time(14:40) Reason 6: Inconsistent Efforts Hurt Progress(16:55) Reason 7: You’re Losing Weight, Just Not Seeing It Yet(18:29) Closing Thoughts: Tough Love and the Importance of Patience

In this episode, I share a personal story about writing my book and how building small, consistent habits helped me achieve my biggest goal.I relate this experience to fitness, emphasising how starting small—like writing just 300 words a day or hitting a step count goal—can lead to major progress over time.So, tune in to learn how habit tracking can transform your journey, whether you're pursuing fitness, weight loss, or life goals. Buy my Book, "Your Fat Loss Journey Starts Here"1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(02:30) My New Years Resolution(04:10) Deciding on the “How” of goal setting(06:01) Parallels Between Writing a Book and Fitness Goals(6:49) The 300 Words a Day Strategy(08:56) Applying This to Fitness: Small, Achievable Goals(14:09) Closing Thoughts: Transforming Your Life with Simple Habits

In this episode, I share various nutrition strategies for fat loss, from calorie tracking and calorie cycling to the Three Plates and Two Snacks approach. Covering different methods for different lifestyles, I break down how techniques like the Jab Deficit and hand-size portion guide can simplify fat loss and why you should be mindful of meal plans. Find out tips for managing cravings, setting boundaries with alcohol, and staying consistent with your chosen approach for sustainable results. Buy my Book, "Your Fat Loss Journey Starts Here"1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:20) Intro: Exploring Fat Loss Nutrition Strategies(02:09) Calorie Tracking: Benefits and How to Start(06:46) Calorie Cycling: Flexibility with High and Low-Calorie Days(09:25) The Jab Deficit: Alternating Calorie Deficit and Maintenance Weeks(11:06) Three Plates and Two Snacks Approach: Simple, Balanced Structure(13:08) Hand-Size Portion Guide: Measuring Food Without Counting Calories(15:15) Meal Planning: Practicality vs. Flexibility(17:08) Intuitive Eating: Understanding Hunger and Fullness Cues(20:06) Aggressive Fat Loss Approaches: Quick and Effective(25:26) Inclusion vs. Exclusion Mindset: Adding Nutritious Foods(28:34) Dealing with Cravings: Tips to Curb and Manage Them(31:36) Alcohol and Fat Loss: Setting Boundaries and Balance(35:01) Closing Thoughts: Staying Consistent, Finding What Works

In this episode, I debunk seven popular fitness myths, such as “cardio is the best way to lose fat” and “lifting weights will make you bulky.”By discussing the truth behind these misconceptions, you’ll learn effective fitness strategies prioritising nutrition, strength training, and consistency.Let's focus on what truly works for your fitness journey. Buy my Book, "Your Fat Loss Journey Starts Here"1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:18) Why Fitness Myths Hold Us Back(01:05) Myth 1: “Cardio is the Best Way to Lose Body Fat”(04:29) Myth 2: “Lifting Weights Will Make You Bulky”(06:17) Myth 3: “Exercise for Hours to See Results”(09:24) Myth 4: “Crunches Are Best for Six-Pack Abs”(11:24) Myth 5: “Sweating Means a Better Workout”(12:47) Myth 6: “You Can Spot Reduce Fat”(14:12) Myth 7: “Supplements Are a Must for Results”(17:51) Recap: Avoiding Myths for a More Effective Fitness Journey(18:43) Closing Thoughts: Staying Informed and Consistent

In this solo episode, I share a sneak peek from Chapter 11 of my upcoming book, Your Fat Loss Journey Starts Here, where I discuss fat loss plateaus. I talk about common causes of plateaus—such as tracking inaccuracies, metabolic adaptation, and fading consistency—and provide strategies to overcome them. Whether navigating a plateau or just curious about why progress slows down, this episode offers insights to help you stay on track.Remember to pre-order my book, which will be released on January 4th! Buy My Book, "Your Fat Loss Journey Starts Here"1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Calorie Calculator Timestamps:(1:02) Kindle Version vs. Hardback/Paperback Challenges(2:09) Sharing Chapter 11: Fat Loss Plateaus(2:55) What Defines a True Plateau(4:05) Common Causes of Plateaus: Inaccuracies in Tracking(4:48) Story: Hakeem’s Eye-Opening Tracking Experience(5:35) The Impact of Bites, Licks, and Nibbles(6:25) Scale Weight Fluctuations: How to Measure Accurately(7:12) Metabolic Adaptation vs. Starvation Mode Myth(8:05) Story: Minnesota Starvation Experiment Insights(9:15) Adjusting Expectations for Long-Term Progress(10:02) Newbie Gains: What Happens After the Initial Phase(11:00) Story: Debbie’s Gym Classes and the Need for Progression(12:15) Psychological Factors in Plateaus: Consistency and Motivation(13:10) Analogy: The Ship and Fading Commitment(13:45) Story: Irish Gym Member’s Struggles With Relaxed Habits(14:30) Are You Actually in a Plateau? Perception vs. Reality(15:22) Overcoming Plateaus: Adjustments and Measuring Progress(16:30) Creating an Environment That Supports Your Goals(17:15) Sneak Peek at Chapter 12: Role of Community(18:05) Final Call to Action: Pre-Order Details and Free Resources

Struggling to stay consistent with your nutrition? Good nutrition doesn’t have to be complicated. In this episode, learn about seven no-fuss meal prep tips to help you keep your nutrition on track effortlessly. From starting simple with easy recipes to batch-cooking protein and investing in quality containers, these tips make meal prep straightforward and manageable. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:15) Struggling with Nutrition Consistency? Here’s the Fix(01:46) Start Simple: Easy Recipes for Meal Prep(03:46) Prep Smart Snacks to Stay on Track(05:18) Batch Cooking Protein for Busy Days(06:42) The One-Pot Method: Easy and Nutritious Meals(07:29) Invest in Quality Containers for Meal Prep Success(08:33) Spice Things Up for Variety in Meals(10:45) Don’t Overcomplicate Meal Prep(12:49) Recap: 7 Tips for Simple and Consistent Nutrition

In this episode, I share an update on my fitness journey, including my progress after a hamstring tear. I cover how I’m managing strength training, Brazilian Jiu-Jitsu, and nutrition, as well as the role of rehab, stretching, and foam rolling. I also discuss calorie tracking, protein goals, and how I plan to maintain consistency until my upcoming trip to England. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(03:14) Hamstring Recovery: Physio, Stretching, and Foam Rolling(07:11) Strength Training Update: 3x Weekly, Upper/Lower Split(09:16) Brazilian Jiu-Jitsu: Training and Recovery(10:22) Estimating Daily Steps Without Fitbit(12:21) Nutrition: Calorie Deficit and Losing 2kg in October(13:55) Calorie Tracking: 2,400 Calories and 180g Protein(16:44) Current Supplements: Whey Protein and Creatine(19:10) Sleep for Recovery: Aiming for 8 Hours Daily(20:23) Upcoming England Trip: Intuitive Eating and Guest Passes for Training(22:06) Summarising my Fitness Journey

In this episode, Mike Doehla, former owner of one of the USA's most successful nutrition companies, Stronger U, shares his expert tips and advice on achieving successful fitness progress and fat loss. We discuss the importance of planning, support systems, and community, while also debunking common calorie tracking errors and nutrition misconceptions.Mike offers great tips on setting calorie goals, tracking macros, and even suggesting unsustainable approaches. Learn how to balance energy intake, prioritise sleep, and avoid dieting trends like the carnivore diet. Whether you're just starting or looking to refine your approach, this episode is packed with actionable advice for your fitness journey. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMike's InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:31) Introduction: Who is Mike Doehla?(03:18) Key Characteristics and Behaviours for Fitness Progress(03:50) Ditching the All-or-Nothing Mindset(05:22) The Importance of Planning for Fitness Success(06:30) Why Support Systems Are Crucial for Progress(07:16) How Community Can Boost Your Fitness Journey(08:19) Common Nutrition Challenges for the Average Person(10:45) Mistakes People Make with Calorie Tracking(16:27) Combining Accountability with Calorie Tracking(17:23) Denying Energy Balance: Why It’s Like Flat Earth Belief(18:08) Using Unsustainable Approaches for Fat Loss(26:03) Mike’s Top Fat Loss Tips for Beginners(26:23) How to Determine Your Daily Calorie Goal(27:03) Finding Dominant Macro Foods(27:25) The Importance of Food Tracking Apps(27:46) Limiting Non-Protein Snacks for Fat Loss(28:57) Why Prioritising Sleep Matters(29:13) Incorporating Strength Training, Walking, and Cardio(29:23) Rethinking Relationships with Food(33:21) Who to Trust for Online Nutrition and Fitness Advice(37:34) Debunking the Carnivore Diet(39:38) Diet Trends and Their Evolution(41:47) How to Transition Away from Calorie Tracking(45:18) Tribalism in the Dieting Community(48:47) Accountability's Role in a Fat Loss Journey(52:23) How Alcohol Impacts Fat Loss(54:52) The New England States(56:02) Where to Stay in Touch with Mike Doehla

Winter can bring unique fitness challenges, from shorter daylight hours to colder temperatures, making staying active more difficult. This podcast episode offers excellent tips for overcoming these seasonal obstacles. Learn how to stay motivated by focusing on consistency, incorporating mini workouts, and seeking accountability. Discover winter nutrition strategies to support energy levels, manage holiday indulgence, and discover a mental health suggestion. All of that and much more! 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(01:13) Seasonal Challenges: Staying Motivated in Winter(04:42) Setting Realistic Goals for Winter Fitness(07:15) Building a Flexible Winter Workout Routine(09:48) Accountability and Support During the Cold Season(13:19) Winter Nutrition Tips for Energy and Balance(16:57) Mental Health Solutions for Seasonal Challenges(18:14) Using Winter as a 'Building Phase' for Strength(21:56) Preparing for the New Year with Sustainable Habits(24:39) Winding Down a Winter Fitness Episode

Travelling through Central and South America can be a challenge when it comes to maintaining good nutrition. In this episode, nutritionist Hannah Norris shares her experiences and tips for staying healthy while travelling in these regions. From finding vegetables and protein sources to balancing the enjoyment of local cuisine with healthy eating habits, Hannah provides great suggestions and advice for travellers. We discuss everything from street food safety to digestive health and how cultural eating practices can influence nutrition. Whether you're backpacking through Central America or taking a trip to South America, these tips will help you maintain a balanced diet on the go. 1-2-1 Online Fitness Member Inquiry FormMy InstagramHannah's InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:47) Who is Nutritionist Hannah Norris?(03:33) How Personal Struggles Drive Fitness and Nutrition Journeys(05:03) Countries Hannah Explored in Central and South America(08:17) Surprising Nutrition Lessons from Central and South America(12:33) The Challenge of Finding Vegetables While Travelling in South America(16:38) Balancing Local Cuisine and Healthy Eating While Traveling(17:51) Gut Health Tips for Travelers in Central and South America(18:53) Water Safety in Central and South America(19:44) Street Food Safety in South America and Central America(20:31) Prioritising Vegetables While Traveling in South America(20:54) Tips for Cooking Your Own Meals While Traveling in Central America(24:32) Digestive Issues Commonly Faced by Travellers(26:24) Fibre: A Key Component of Healthy Travel Nutrition(28:19) Challenges of Finding Protein in South America and Central America(29:16) Making Do with Limited Food Options While Travelling(29:53) Prioritising Protein Sources During Long Trips(31:41) How to Avoid Muscle Loss While Travelling(38:37) Nutritional Staples in Central and South American Diets(40:58) Why It’s Easier to Eat Nutritiously in Central America(41:51) How Travelling Through Central and South America Changed Hannah’s Views on Nutrition(43:24) Differences in Food Quality Between Central America, South America, and the USA(45:18) Cultural Eating Practices in Central and South America: Lessons for Travellers(49:00) Budget-Friendly, Healthy Meal Ideas for Travelers(50:10) Staying Connected with Hannah Norris on Social Media

In this episode, I share a personal story about breaking my Xbox 360 gaming habit as a teenager and how it mirrors principles from James Clear’s Atomic Habits. By reshaping my environment, I learned to break a bad habit effortlessly—a lesson I now apply as a fitness coach. Discover how these strategies can help you build better fitness habits, remove bad ones, and take control of your environment to reach your goals. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Grocery Game PlanFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:26) Why I’m Sharing a Personal Habit Story(01:12) My Xbox Addiction and Junk Food Cycle(03:02) Breaking the Habit with a Simple Change(04:18) How Environmental Design Transformed My Xbox Habit(05:02) Applying Habit Principles to Fitness and Nutrition(06:10) Make Bad Habits Invisible, Good Habits Obvious(07:12) How to Shape Your Environment for Fitness Success(08:35) Call to Action: Free Resources and Coaching Inquiry(09:27) Final Reflection: Shaping Your Environment for Change(10:20) Sharing Memories: Xbox Gaming and Lessons Learned(11:10) Supporting the Podcast: Ratings and Reviews(12:02) Conclusion: Build Habits, Change Your Life

Are you trying to build strength and muscle but not seeing the desired results? In this episode, learn seven key tips that can help you maximise your progress and avoid common mistakes along the way.Find out why good form is more important than lifting heavy weights, the significance of not skipping muscle groups, and how progressive overload is crucial for muscle growth. I’ll also discuss the importance of rest, nutrition, and accountability in your fitness journey. Plus, find out why comparing yourself to others can be detrimental to your progress. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:20) Struggling to Build Muscle? Here's Why(01:31) Good Form Over Heavy Weights: Injury Prevention Tips(03:34) Don't Skip Muscle Groups: Avoid Imbalances(05:18) Progressive Overload: The Key to Muscle Growth(08:04) Rest and Recovery: What to Do Outside the Gym(09:37) Accountability: How It Boosts Your Fitness Journey(11:40) Nutrition Essentials for Building Muscle(13:12) The Danger of Constant Comparison in Fitness(16:37) Wrap-Up: Maximise Your Strength Training Results

Are you obsessed with your fitness tracker's calories burned feature? You might be surprised to learn that this focus could hinder your progress. In this episode, I explain why tracking calories burned during workouts can lead to inaccuracies, create unhealthy relationships with exercise and nutrition, and distract you from more meaningful metrics like strength and form. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(01:03) Obsessed with Calories Burned? Here's Why It's a Problem(04:16) Inaccurate Calorie Calculations on Fitness Trackers(05:12) How Calorie Obsession Harms Your Exercise Routine(06:28) Focusing on Quality Over Calories Burned(06:55) The Right Metrics for Workout Progress(08:20) Prioritise the Other 98% of Your Day for Fat Loss(09:42) Stop Overcomplicating Your Fitness Journey(10:10) Calorie Calculators Already Consider Your Calories Burned(11:58) Final Thoughts: Quality Workouts Over Calorie Counting

In this episode, I dive into my Japanese language learning journey and how breaking a 1,800-day streak taught me lessons I now apply to fitness coaching. From setting high and low motivation goals to identifying and breaking through plateaus, I explore parallels between learning a language and progressing in your fitness journey. Whether you’re stuck in a plateau or just starting out, this episode will help you reassess your goals and take actionable steps forward. Grab my free workout plan in the show notes! 1-2-1 Online Fitness Member Inquiry FormiTalki Discount CodeMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Grocery Game PlanFree Protein Cheat SheetSubscribe to my Email ListFree Calorie Calculator Timestamps:(00:18) How My Japanese Learning Journey Began(01:12) Breaking My 1,800-Day Duolingo Streak(02:05) High and Low Motivation Goals in Fitness and Learning(03:18) Recognising Plateaus and Outgrowing Habits(05:02) Applying These Lessons to Fitness Progress(06:15) Call to Action: Free Workout Plan and Social Media Links

Struggling to find time for fitness in your busy schedule? In this episode, learn seven effective strategies to stay fit without spending hours in the gym. From simple changes like taking the stairs to 15-minute full-body workouts, these tips will help you implement exercise into your daily routine effortlessly. Discover what "exercise snacks" are, the importance of accountability, and why overthinking your fitness journey can hold you back. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie Calculator Timestamps:(00:12) Intro: Fitness for Busy Lifestyles(02:23) Take the Stairs for Daily Activity(04:36) Walk More for Better Health(05:28) 15-Minute Full-Body Workouts(07:51) Accountability for Consistency(11:12) "Exercise Snacks" to Stay Active(14:33) Simple Steps to Get Active(15:31) Prioritise Fitness in Your Schedule(16:42) Integrate Fitness into Daily Life

Are you struggling to set your nutrition goals for fat loss? This episode teaches a simple yet effective approach to creating a sustainable nutrition plan. Find out how to set up a calorie deficit using my free online calorie calculator, establish a protein goal to help with muscle building and satiety, and incorporate more fruits and vegetables into your diet. These strategies are all covered to help you achieve your fat loss goals in a manageable way. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at [email protected] Timestamps:(00:16) Intro to Nutrition Goals for Fat Loss(00:49) Setting Your Calorie Deficit Target(03:52) How to Create a Protein Goal for Fat Loss(06:41) Importance of Fruits and Vegetables in Your Diet(08:34) Applying the 80/20 Nutrition Guideline(11:11) Recap: Key Strategies for Fat Loss(11:46) Boost Your Protein Intake with My Cheat Sheet

In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps.From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body.Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible.Whether you’re new to push workouts or looking to optimise your routine, this episode has you covered! 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at [email protected] Warm-up:World's Greatest StretchChilds Pose Main Session:Dips(Why I'm not a fan of dips on the bench)Barbell Overhead PressSingle Arm Dumbbell Chest PressMachine Shoulder PressTricep Cable Extension How to Progressive Overload video Timestamps:(00:11) Introduction: Building Strength with Upper Body Push Exercises(01:57) Bodyweight Push Exercise: Dips for Chest and Triceps(05:21) Compound Shoulder Exercise: Standing Overhead Press(06:26) Grab My Free Effortless Eating Guide: Simplify Your Nutrition(07:12) Unilateral Chest Press: Balance Your Chest Strength(09:19) Machine-Based Shoulder Press: Focus on Shoulder Development(12:04) Tricep Pushdowns: Isolate and Strengthen Your Triceps(13:17) Recap and Final Tips for Your Push Day

In this episode, I share 25 essential fitness lessons from my 29 years of life, including my personal journey, coaching experiences, and life-changing insights. From gym etiquette and debunking fitness myths to understanding the importance of sustainable habits, this episode is packed with practical tips to improve your fitness journey. Whether you're just starting out or looking to refine your approach, these lessons will inspire you to take action and embrace fitness as a lifelong commitment. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Grocery Game PlanFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at [email protected] Timestamps:(00:18) Why This Episode Matters and What to Expect(01:15) Lesson 1: Gym Etiquette - Don’t Block the Dumbbell Rack(02:38) Lesson 2: Struggles Mean You’re Trying and Growing(03:55) Lesson 3: Workouts Fuel Energy - The Paradox Explained(05:07) Lesson 4: Strength Training Won’t Stunt Your Growth(06:15) Lesson 5: Poor Health Habits Accelerate Aging(07:33) Lesson 6: Fad Diets Are Just Clever Marketing Tricks(08:50) Lesson 7: The Real Issue With “Messing Up” Your Diet(10:05) Lesson 8: Why Fat Burner Pills Are a Waste of Money(11:14) Lesson 9: The Problem With Zero-Carb Diets(12:23) Lesson 10: Stop Comparing Yourself to Others(13:35) Lesson 11: Confidence Through Strength Training(14:47) Lesson 12: Missing Workouts Leads to Long Breaks(15:58) Lesson 13: How Sleep Impacts Fat Loss and Recovery(17:11) Lesson 14: Exercise Out of Love, Not Punishment(18:22) Lesson 15: Start Before You Feel “Ready”(19:18) Lesson 16: Don’t Let the Scale Dictate Your Day(20:33) Lesson 17: Your Best Workouts Happen When Motivation Lacks(21:42) Lesson 18: The Truth About Insulin and Fat Loss(22:37) Lesson 19: Calorie Deficits Aren’t Diets - They’re Fundamentals(23:55) Lesson 20: Confidence Through Consistent Strength Gains(24:57) Lesson 21: Avoid Extremes - Sustainability Matters(25:46) Lesson 22: Fitness Isn’t About Perfection, It’s About Showing Up(26:38) Lesson 23: Taking Action Beats Learning More Every Time(27:45) Call to Action: Why 1-to-1 Coaching Helps You Level Up

In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique.I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows.Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains.Plus, grab my free Effortless Eating guide to catapult your workout progress!Whether you’re a beginner or looking to improve your pull day, this episode has something for you. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsFacebookTikTokYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at [email protected] Warm-up:World's Greatest StretchChilds Pose Main Session:Chin-upsResistance Banded Chin-upsEccentric Chin-upsSingle Arm Dumbbell RowsBatwing RowsRear Delt Dumbbell FlysDumbbell Bicep Curls How to Progressive Overload video Timestamps:(00:11) Introduction: Pull Exercises and Upper Body Strength(01:50) Warming Up: Preparing for Upper Body Pull Day(03:57) Vertical Pull: Chin-Ups for Back and Bicep Development(06:05) Unilateral Pull: Strengthen Each Side with Single-Arm Dumbbell Rows(08:45) Follow Me on Socials: Connect for More Workout Tips(09:27) Horizontal Pull: Build Mid-Back Strength with Chest-Supported Rows(12:19) Shoulder Health: Protect Your Shoulders with Incline Dumbbell Reverse Flys(14:34) Bicep Exercise: Dumbbell Curls for Bigger Arms(16:01) Grab My Free Effortless Eating Meal Planning Guide