The Leo Alves Podcast

In this episode of the Leo Alves Podcast, I share 14 key lessons from my 28 years of life. Covering topics from fitness and mindset to personal growth and community, this reflective episode has me discussing thoughts that have shaped who I am today. Whether it’s the importance of resistance training, overcoming procrastination, or embracing the privilege of growing older, these lessons offer solid advice for anyone on a journey of self-improvement. Click here to inquire about working with me onlineMy InstagramMy X (Twitter)My TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:(00:14) Lesson 1: Overestimating Short-Term Progress, Underestimating Long-Term Growth(00:56) Lesson 2: Completing Small Tasks Immediately(01:40) Lesson 3: Shaming Doesn't Work in Fitness(02:38) Lesson 4: The Harm in Pandering to Others(03:32) Lesson 5: The Value of Investing in Your Goals(04:26) Lesson 6: The Power of Resistance Training for Confidence and Quality of Life(05:30) Lesson 7: Taking Responsibility for Your Progress(06:34) Lesson 8: The Transformative Power of Living Abroad(07:52) Lesson 9: The Importance of Community and Connection(09:10) Lesson 10: Walking as Simple but Powerful Health Advice(10:28) Lesson 11: Aging Is a Privilege to Embrace(11:50) Lesson 12: Learning a New Language Expands Your Mind(13:12) Lesson 13: Stop Over-Learning and Start Doing(14:30) Lesson 14: Keep Your Space Tidy(15:55) Reflecting on the Lessons Shared(17:30) How These Lessons Have Shaped My Personal and Professional Life(19:10) Encouraging Listeners to Reflect on Their Own Lessons(21:15) Wrapping Up the Episode

In this episode, I answer your questions about effective weight management strategies, the truth about strength training myths, and nutritional considerations for intense workouts. Learn how to balance fitness goals, injury prevention, and practical tips for staying healthy as you age. Click here to inquire about working with me onlineMy InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:(00:45) Question 1: Effective Strategies for Weight Management(02:12) Importance of a Fast Metabolism(03:28) How Strength Training Supports Weight Management(04:45) Common Weight Loss Mistakes People Make(05:55) Question 2: Key Nutrition Tips for Intense Training(07:18) Balancing Calories, Protein, and Carbohydrates(08:32) Benefits of High-Carb Diets for Training(09:40) Question 3: Misconceptions About Strength Training(10:55) Why Lifting Won’t Make You “Too Bulky”(12:10) Question 4: Balancing Fitness and Preventing Injuries(13:20) Why Rest Days Are Essential(14:05) Question 5: How Age Affects Fitness Goals(15:18) Tips for Staying Healthy as You Age(16:13) Closing Thoughts and Listener Call to Action

In this episode, I share updates on my fitness and nutrition routine, including transitioning into a bulk and balancing Brazilian Jiu-Jitsu with strength training. I also dive into a Q&A session covering topics like the difference between clean and dirty bulks, the best back exercises for pull day, and why behind-the-head lat pulldowns might not be the best choice. Plus, a quick update on Nero, my German Shepherd. My InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculatorEpisode one of my "Weight Loss Vlog Series" Timestamps:(00:47) Reflecting on a Busy Summer and Family Time(01:45) Starting My Bulk: Nutrition and Training Goals(03:53) Adjusting to Changes in Jiu-Jitsu Competitions(05:07) Balancing Strength Training and BJJ Sessions(06:10) Nutrition Adjustments: High Carbs and Whole Foods(07:39) Q&A Begins: Training, Nutrition, and More(08:01) Can Someone with Zero Mobility Learn BJJ?(10:02) What’s the Difference Between Clean and Dirty Bulks?(13:03) Best Back Exercises for a Pull Day(14:54) How Is Nero Doing?(17:03) Should You Do Behind-The-Head Lat Pulldowns?(18:46) Closing Thoughts and Takeaways

Seeking a dietary approach that's both sustainable and straightforward? Delve into the pitfalls of complex meal plans, the power of the 'Law of Four' for balanced grocery shopping, and an innovative use of ChatGPT for personalised nutrition advice. This episode is a journey from the basics to tech-assisted dietary strategies.Jay's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:(00:25) Debunking Meal Plans: Why They Often Fail(01:25) Embracing Simplicity for Long-Term Dietary Success(03:33) Addressing the Dilemma of Excessive Food Choices(04:46) The 'Law of Four': A Balanced & Tailored Grocery Shopping Strategy(06:15) Real-Life Application: My Experience with the 'Law of Four'(09:04) Integrating ChatGPT: A Tech-Driven Approach to Nutrition(13:03) Recap: Simple Steps to Sustainable Nutrition

In this short and impactful episode, I share the famous story of the Mexican fisherman and the Harvard MBA. It’s a thought-provoking narrative about simplicity, success, and what truly matters in life. If you've ever felt pressured by society's hustle culture, this story might inspire a new perspective. My InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:(00:37) Where I First Heard This Story(01:19) The Mexican Fisherman and the Harvard MBA(03:09) Reflections on the Story’s Meaning(03:24) What This Story Taught Me About Life Balance(03:57) Closing Thoughts: Takeaways for Today

In this episode, I chat with Bob Hoover about his fitness journey as he prepares to become a father. We discuss the power of accountability, performance goals, and how consistency can be a game-changer. Bob and I also share thoughts on balancing Brazilian Jiu-Jitsu with weight training, why having fun with exercise matters, and how to avoid falling into the trap of disordered eating while chasing fitness goals. Bob's InstagramBob's TwitterBob's WebsiteMy InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:(00:49) Who Is Bob Hoover?(01:44) Preparing for Fatherhood: How Bob Feels About Becoming a Dad(04:31) Navigating Fitness with a Newborn: Bob’s Perspective(08:14) Why Hiring a Coach Can Help With Accountability(15:20) The Motivation Behind Setting Fitness Goals(16:50) Balancing Brazilian Jiu-Jitsu and Weight Training(23:10) Leo’s Biggest Takeaway From Brazilian Jiu-Jitsu(24:55) The Importance of Having Fun With Exercise(26:37) Setting Performance Goals to Boost Workout Motivation(35:30) How Consistency Goals Can Transform Your Fitness Journey(36:27) Why Physique Competitors Aren’t Always the Epitome of Health(41:03) Disordered Eating in Physique Competitions: A Hidden Issue(46:10) How Leo Gets Through Difficult Times in Coaching(51:37) Tracking Wins: A Powerful Mindset Shift for Fitness Success(54:28) Where to Connect With Bob Hoover

In this solo episode, I share my story of pursuing physique competitions and why I eventually walked away. From obsessive calorie tracking to extreme training regimens, I dive into the highs, lows, and lessons learned from my time on the extreme side of fitness. This candidly looks at the mental and physical toll of chasing aesthetic perfection and why I now focus on a balanced, sustainable approach to health and wellness. My InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:(00:41) The Impact of Unrealistic Expectations in Fitness(01:19) What Is Physique Competition?(02:01) My Early Perceptions of Physique and Fitness(03:05) Starting My Fitness Journey After Injury(03:49) Hiring My First Coach(04:13) Misconceptions About Physique Competitions(06:04) Shifting Fitness Priorities Over Time(08:09) Diving Into Physique Training(09:51) The Obsession Begins: Training and Nutrition Extremes(12:32) The Lessons Learned During My Journey(13:23) The Start of My Physique Cut(16:00) The Cost of Extreme Weight Loss Goals(19:04) The Anxiety Attack That Changed Everything(22:00) Recognising the Need for Balance(25:42) Transitioning to a Balanced Fitness Approach(28:05) Emphasising Performance Over Aesthetics(30:17) Final Thoughts: Lessons from My Journey

In this solo episode, I walk you through the fundamentals for programming leg days for beginners. From essential exercises and warm-up routines to progressive overload and proper nutrition, this episode is your go-to guide for building stronger legs. Whether you're new to working out or looking to refine your leg day approach, there's plenty of advice waiting for you. My InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Leg Day for Beginners A:Warm-up:90/90 SwitchesAnkle DorsiflexionFrog Pose Main Session:Goblet SquatStatic LungesGlute BridgesLying Hamstring CurlSingle-Leg Seated Hamstring Curl Machine Leg Day for Beginners B:Warm-up:90/90 SwitchesSupine Hamstring StretchFrog Pose Main Session:Dumbbell Romanian DeadliftReverse LungesHip-ThrustsLeg PressLying Hamstring Curl Timestamps:01:15 Why Leg Day is Important03:43 Preparing for Leg Workouts04:40 Warm-Up Essentials for Leg Day06:30 Essential Leg Exercises09:55 Training Volume and Workout Frequency13:20 Progressive Overload and Its Role16:19 Monitoring Progress for Results17:31 Rest and Recovery After Leg Day18:45 Nutrition for Leg Growth: Calories and Protein21:15 Step-by-Step Beginner Leg Workouts24:40 When to Progress to Intermediate Workouts25:30 Common Mistakes to Avoid26:42 Conclusion and Wrap-Up

In this solo episode, I share how I maintained my health and fitness during a 28-day trip around England, including gym sessions, Jiu-Jitsu training, and staying in a calorie deficit. I also bust the myth of spot reduction, discuss the importance of leg day, and share exciting updates about my website and new articles. Whether travelling or looking for practical fitness advice, this episode has insights to help you stay consistent and motivated. My InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator"How to Lose Armpit Fat Fast" Article"Working Out But Not Gaining Muscle: Here's Why" Article"Beginners Leg Workout Programming: Ultimate Guide" Article Timestamps:00:25 Returning to England After Two Years01:07 Prioritising Steps and Dog Walking for Fitness02:00 Staying in a Calorie Deficit While Travelling03:12 Navigating Social Events and Eating Out04:00 Brazilian Jiu-Jitsu Training in the UK04:52 My Experience Training at New Dojos05:38 Gym Sessions vs. Home Workouts While Traveling06:45 Compound Exercises and Deadlifting Again08:10 The Value of Sled Pushes and Pulls in Workouts09:30 Updates: Three New Articles on the Website10:12 Spot Reduction Myths and How Fat Loss Works11:52 Why You’re Working Out but Not Building Muscle13:25 The Importance of a Calorie Surplus for Muscle Growth14:55 Leg Day for Beginners: Why It Matters16:45 Common Fitness Mistakes and How to Avoid Them18:20 My Current Fitness Goals and Calorie Tracking Approach19:40 Jiu-Jitsu Competition Goals and Future Training Plans

In this solo episode, I explore navigating fitness in the UK, bust myths about recovery, and discuss the critical role of mindset in achieving goals. I also share tips for transitioning from a sedentary lifestyle to a more active one and introduce my brand-new website, which is packed with helpful resources, guides, and blog posts. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:00:30 My Plan for Documenting Fitness in the UK01:01 Why I’m Skipping the Gym This Time01:45 Using Resistance Bands for Workouts02:22 Cardio and Step Goals While Traveling03:15 Balancing Fitness With Social Events04:12 Slight Calorie Deficit for Upcoming Jiu-Jitsu Tournament05:08 How I’ll Track Calories Loosely06:04 Q&A Begins: Recovery Tips for Resistance Training07:01 Why Protein and Sleep Are Key for Recovery08:20 Stretching Myths and Alcohol’s Impact on Recovery09:49 Mindset and Mental Toughness in Fitness Success10:45 Examples of Positive Self-Talk and Wins in Fitness12:01 Celebrating Small Wins to Stay Motivated12:58 Transitioning From Sedentary to Active Lifestyles14:00 Incremental Changes for Long-Term Success15:10 Starting With Realistic Step Goals and Training Frequency16:12 Adding, Not Removing, Foods for Better Nutrition17:25 Practical Nutrition Goals to Begin Your Journey18:30 Wrapping Up Q&A and Announcing My New Website19:21 What’s New on the Website: Blogs, Tools, and Guides20:30 Free Resources Available on My Website

In this Q&A episode, I tackle common fitness challenges like maintaining motivation, breaking plateaus, and managing time for exercise. I debunk fitness myths, discuss strategies to stay consistent while travelling and share tips for preventing injuries and tracking progress effectively. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listMy online calorie calculator Timestamps:00:06 Why Q&A Episodes Are My Current Favourite00:28 Diving Into the First Question00:39 Debunking Common Fitness Myths01:08 Misconceptions About Bulking and Cutting Training02:00 Why You Don’t Need High Reps for Fat Loss02:55 Mixing Rep Ranges for Year-Round Progress03:42 Achieving a Toned Look Through Nutrition and Training04:20 How Circuit Training Myths Persist05:08 Key Factors in Building Strength and Muscle05:50 Second Question: Breaking Through Plateaus06:12 Why Plateaus Happen and How to Address Them07:01 Examples of Switching Exercises to Reignite Progress07:40 Changing Your Rep Ranges to Overcome Stagnation08:20 Third Question: Managing Fitness With a Busy Schedule08:58 Planning Ahead to Avoid Missed Workouts09:46 Fitting in Shorter, High-Impact Workouts10:25 The Value of Scheduling Workouts in Your Calendar11:12 Fourth Question: Safely Increasing Workout Intensity11:37 Progressive Overload Explained With Real-Life Examples12:10 Progression Beyond Adding Weight (e.g., Tempo and Control)12:58 Why Every Session Doesn’t Need to Progress13:48 Fifth Question: Personal Fitness Challenges and Lessons14:15 Learning Progressive Overload the Hard Way15:01 Frustration From Years of Stalled Progress15:45 Hiring a Coach and Transforming My Journey16:35 Why Investing in Professional Guidance Pays Off17:20 Final Thoughts on Fitness Journeys and Consistency18:05 How I Stayed Motivated Despite Challenges18:58 Encouragement for Listeners Facing Obstacles20:01 Closing Remarks: Reach Out Anytime

In this solo Q&A episode, I answer five popular fitness questions, including how to maintain motivation, prevent injuries, and track progress effectively. I also share advice on staying active while travelling and overcoming common barriers like self-consciousness and lack of knowledge. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:07) Sharing My Worst Workout Experience(01:05) Why Bad Workouts Are Normal and How to Handle Them(02:22) Question 1: Maintaining Consistency and Overcoming Obstacles(03:17) Why Motivation Dips and How to Get Through It(04:36) The "Middle Ground" in Your Fitness Journey(05:51) Motivation Is a Feeling—Here’s How to Push Through(06:45) Question 2: Preventing and Managing Injuries During Workouts(07:22) Proper Form: The Key to Injury Prevention(08:34) How Ego Lifting Can Harm Your Progress(09:15) When to Seek Help from a Trainer(10:08) Question 3: Staying Fit While Traveling(11:05) Nutrition Tips for Holidays and Short Breaks(11:58) Using Resistance Bands and Bodyweight Workouts(12:47) Question 4: Overcoming Barriers Like Self-Consciousness(13:36) How Accountability Builds Confidence and Results(14:20) Real-Life Example of Confidence Growth in Fitness(15:07) Question 5: Tracking Fitness Progress Effectively(16:02) Why Logging Workouts Is Key to Progress(17:05) Using Multiple Indicators: Measurements, Photos, and Fit(17:58) Why Scale Weight Alone Isn’t Enough(18:47) Final Thoughts and Takeaways

In this solo episode, I share updates from my life, including prepping for my first Brazilian Jiu-Jitsu competition and how I balance work, fitness, and relaxation. I also discuss when to prioritise sleep over workouts, practical steps I took to reduce blood pressure, and why MrBeast’s fitness journey teaches us valuable lessons about patience and realistic timelines. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:06) Balancing Fitness and Rest: Why I Took a Break(01:12) Hosting a Friend in Portugal: Highlights from the Visit(03:05) Watching the Portugal National Team Live(05:44) Preparing for My First Brazilian Jiu-Jitsu Competition(06:50) Why I’m Considering a Weight Loss Series for Jiu-Jitsu(07:55) Balancing Gym Training with Jiu-Jitsu Practice(09:23) Should You Sleep or Workout? A Practical Approach(11:58) How I Lowered My Blood Pressure: Personal Story(13:24) The Overlooked Importance of Drinking Water(14:45) Why People Overcomplicate Health and Fitness(15:07) MrBeast’s Fitness Transformation: Key Takeaways(17:09) The Importance of Realistic Fitness Timelines(18:22) Setting a Yearlong Goal for Fitness Success(19:15) Closing Thoughts: Takeaways for Your Fitness Journey

In this milestone episode, I celebrate 100 episodes of podcasting and share lessons from my journey. My good friend and strength coach, Myles Nesbeth, joins me as we discuss online coaching, personal training, moving abroad, and how good coaching changes lives. If you're curious about podcasting, fitness coaching, or living abroad, this episode is for you. Myles' InstagramMyles' TwitterMyles' TikTokMyles' websiteMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:07) Reaching Episode 100: My Journey So Far(00:27) Jordan Syatt’s Motivation and Podcast Milestones(00:41) Introducing My Guest: Myles Nesbeth(02:04) Myles’ Background: Strength Coach and Performance Expert(02:24) Coaching Experience Beyond Fitness: Insights from Jiu-Jitsu(03:41) Why Good Coaching Changes Everything(04:23) Myles Takes Over with Questions for Episode 100(04:31) Why I Started Podcasting(06:10) Guests That Surprised Me and Favourites Over Time(07:07) My Love for Featuring Online Members’ Stories(08:45) Transitioning from One-to-One to Online Coaching(11:56) Online Coaching Challenges and Learning Opportunities(13:10) The Importance of Communication in Online Coaching(16:16) Lessons from Having My Own Online Coach(18:48) The Impact of Building Personal Connections in Coaching(21:28) My Thoughts on Living Abroad Again(28:34) Reflecting on Moving Around the World(30:01) Top Destinations I’d Love to Visit(31:14) Why I Almost Chose Australia Over Japan(33:30) Reflecting on My Risky Decision to Move to Japan During COVID(35:48) The Benefits of Living Abroad and Stepping Out of Your Comfort Zone(38:44) Myles Shares His Thoughts on Moving to Canada(41:05) How Overcoming Gym Intimidation Transforms Lives(44:06) Advice for Starting a Podcast: Lessons from My Journey(45:46) Quickfire Questions: German Shepherds, Sushi, Pull-Ups, and More(50:13) My Record for Pull-Ups and Strength Challenges(52:05) Wrapping Up Episode 100 and Where to Find Myles Nesbeth

I explore the significance of protein in our diets, explain how much is enough, and offer ten expert strategies for hitting your protein goals. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listWatch this episode on Protein Intake Tips on YouTube Timestamps:(01:52) Factors Determining Individual Protein Needs(02:40) Determining Daily Protein Intake Recommendations(04:00) Risks of Low Protein Consumption(07:50) Doubling Portion Sizes for Protein Boost(08:41) Aiming for 30g Protein in Every Meal(10:29) Starting with Protein-Rich Breakfast Choices(12:37) Creating a Go-To List of Top Protein Foods(14:12) Daily Protein-Packed Snack Ideas(14:49) Leveraging Protein Supplements Effectively(17:00) Quick High-Protein Meal Recipes(18:22) Focusing on Lean Protein Options(19:29) Diversifying Protein Sources(20:42) Debunking the Nut-Protein Myth(22:08) Key Takeaways for Protein Optimisation

In this episode, I share why I took a short break from the podcast, update you on my new training and nutrition goals, and answer listener questions about workout routines, supplements, and managing nutrition during events. This episode covers everything whether you're balancing gym and Jiu-Jitsu, considering creatine, or wondering when to change your routine. Plus, get tips on maintaining fitness consistency and a link to my free workout plan. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:06) Why I Took a Podcast Hiatus(01:13) Focusing on YouTube and Living with My Girlfriend(02:29) My Jiu-Jitsu Training Goals and New Schedule(03:40) Balancing Jiu-Jitsu and Gym Workouts(05:02) Managing Overuse Injuries and Prioritising Recovery(06:14) Nutrition Approach: Tracking Calories and Intuitive Eating(08:45) Listener Q&A: How Often to Switch Routines(10:17) Changing Exercises for a Novel Stimulus(11:48) Exercise Placement: Free Weights, Machines, and Prioritization(14:01) Should Beginners Use Creatine Monohydrate?(16:47) Managing Nutrition During Special Events(19:58) Final Thoughts and Podcast Consistency Moving Forward

In this episode, I chat with Alex, a 1-2-1 online fitness member, about his inspiring fitness journey. From struggling with low confidence and unhealthy habits to achieving significant weight loss and building healthier routines, Alex shares how he overcame challenges, stayed consistent, and transformed his life. We dive into his experience with progressive overload, nutrition education, and finding balance. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(1:05) Alex Introduces Himself and His Background(7:04) Managing Stress with a New Job(9:59) Balancing Fitness with a Busy Schedule(14:10) Realising the Need for Change: Alex’s Turning Point(18:45) The Role of the Pandemic in Alex’s Journey(24:10) The Moment Alex Decided to Take Action(31:45) Learning Nutrition: Tracking Calories and Protein(36:12) Surprising Food Discoveries During Tracking(42:40) The Value of Consistency in Fitness(47:54) Transitioning from Home Workouts to the Gym(50:26) Alex’s Favourite and Least Favorite Exercises(56:32) Benefits of Taking Maintenance Breaks in a Deficit(1:02:41) Reflecting on Alex’s Fitness Progress(1:09:03) Wrapping Up with a Discussion on Benfica and Football

In this solo episode, I share the ancient Greek legend of Milo of Croton and how it illustrates the concept of progressive overload—a key principle in strength training. Discover how Milo’s dedication, hard work, and perseverance helped him become the strongest wrestler of his time and how you can apply his lessons to your fitness journey. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email list Timestamps:(00:31) Why I’m Sharing This Story(00:47) What Is Progressive Overload?(01:15) The Story of Milo of Croton(02:08) How Milo Demonstrated Progressive Overload(02:48) Applying Milo’s Lessons to Modern Fitness(03:28) The Importance of Perseverance and Hard Work(03:57) Final Thoughts on Milo’s Story and Fitness Goals

In this episode, Traci Townsend joins me to discuss the importance of strength training as we age. We explore why staying active is crucial for long-term health, the misconceptions around strength training for older adults, and why walking is one of the most underrated exercises. Traci also shares her advice for younger listeners and reflects on how fitness trends have evolved over the decades. Whether you’re just starting or looking to maintain your fitness as you age, this episode offers great suggestions. Traci's InstagramTraci's TikTokTraci's websiteMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:24) Introducing Traci Townsend: Fitness Coach and Advocate for Active Aging(02:58) Why Strength Training Becomes More Crucial as You Grow Older(07:10) Staying Active Through Life’s Unexpected Challenges(08:27) Why Many Elderly People Avoid Physical Activity (and How to Change That)(12:25) Debunking Misconceptions About Strength Training for Older Adults(18:30) How Strength Training Has Gained Popularity Over the Decades(22:01) The Cyclical Nature of Fitness Trends Across Generations(24:33) Gyms Are Becoming More Strength Training Friendly(26:30) Simple Starting Points to Improve Your Health and Fitness(30:15) Why Walking Is One of the Best Exercises You Can Do(32:05) Fitness Is a Lifelong Journey—There’s No Deadline(33:18) Advice to a Younger Traci: Be Confident at the Gym!(35:55) Where to Stay Connected with Traci Townsend

In this episode, Miguel Mendes and I explore the fascinating world of caffeine and coffee, diving into its impact on fitness, digestion, and sleep. We discuss the cultural aspects of coffee consumption, jet lag recovery strategies, and how fitness plays a role in ageing gracefully. Whether you're curious about quitting coffee, dealing with jet lag, or staying active in later life, this episode offers thoughts you don’t want to miss. Miguel's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:06) Welcome and Introducing Miguel Mendes(01:13) Miguel’s 60-Second Elevator Pitch(01:59) Caffeine Experiment: Quitting Coffee(05:10) Challenges of Quitting Coffee and Sleep Changes(09:04) Leo’s History with Coffee(13:49) Coffee Culture in Portugal(18:26) Benefits and Risks of Caffeine(24:02) Digestion and Coffee’s Role(27:56) Jet Lag Recovery: Tips and Tricks(33:45) How Caffeine Links to Jet Lag Recovery(36:38) Exercise and Ageing: Lessons from Japan(47:01) Maintaining Strength and Mobility with Age(50:58) Final Thoughts on Aging and Exercise(54:33) Where to Find Miguel Mendes Online

In this episode of The Leo Alves Podcast, my friend Aswad Martin and I take a deep dive into discipline and motivation and how they intersect in fitness. We explore why motivation is still valuable despite its fleeting nature, how to optimise your environment to reduce reliance on willpower, and the role of community and philosophy in building sustainable habits.Key topics covered include:The balance between discipline and motivation.Optimising your environment for fitness success.How to work around injuries without losing progress.The sociological and philosophical aspects of fitness.Why starting new challenges, like Brazilian jiu-jitsu or powerlifting, can be transformative.Whether you’re new to the gym or a seasoned lifter, this episode offers actionable tips and fresh perspectives on achieving fitness goals. Aswad's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:08) Aswad’s Background: Data Scientist and Fitness Enthusiast(01:24) Fitness Philosophy and the Sociological Side of Training(02:20) Managing Shoulder Injuries and Adapting Workouts(05:48) Leo’s Shoulder Injury Experience and Lessons Learned(07:16) Overcoming Training Setbacks: Motivation vs. Discipline(12:00) Discipline and Motivation: How They Work Together(15:28) Why Motivation Is Still Valuable in Fitness(19:02) Examples of Discipline and Motivation in Action(23:35) Leveraging Willpower and Environment to Stay Consistent(33:05) The Role of Environment in Overeating and Food Choices(39:20) Growing Up with Chicken Shops in Inner-City London(42:40) Leo’s Current Training: Balancing Gym and Brazilian Jiu-Jitsu(46:55) The Mentality of Starting New Challenges as a Beginner(50:03) Observations from a Brazilian Jiu-Jitsu Competition(57:00) Why Competing Early in a New Sport Is Beneficial(01:03:02) World Cup Reflections and Portugal’s Football Evolution(01:09:21) Final Thoughts and Aswad’s Social Media Links

In this episode of The Leo Alves Podcast, I’m joined by fitness coach and online personality Brendan Cobbina, famously known as "The Black John Cena." Brendan and I tackle common misconceptions in the fitness world, including the overemphasis on protein intake and the dangers of extreme dieting. Brendan shares his “No Protein Shake” challenge, offering insights into building muscle with whole foods and prioritising nutrition quality over macro obsession.We also discuss:The rise of fibre-focused diets and gut health.Social media platforms: Instagram vs. Twitter for fitness coaching.Sustainable fitness practices and realistic goal-setting.How wrestling and bodybuilding have shaped Brendan’s training philosophy.Whether you’re a fitness enthusiast or a beginner looking for tips, this episode is packed with value and real talk. Brendan's InstagramBrendan's TwitterBrendan's WebsiteMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:08) Brendan’s Background: Fitness Coach, Bodybuilder, and Businessman(01:20) Comparing Twitter and Instagram for Coaching Content(03:36) Brendan’s Thoughts on Twitter Since Elon Musk’s Takeover(06:00) Metrics, Engagement, and Balancing Social Media Platforms(07:47) Brendan’s “No Protein Shake” Challenge and Its Purpose(10:23) The Overemphasis on Protein in Fitness Culture(13:40) Shifting Focus to Fibre and Nutrient Quality(15:30) The Pitfalls of Obsessing Over Macros(18:12) Brendan’s Personal Journey: Lessons from Experimenting with Extreme Diets(21:03) The Dangers of “Clean Eating” Extremes(24:30) Balancing Enjoyment and Sustainability in Nutrition(27:16) Why Middle Ground in Fitness Is Often Overlooked(29:35) Brendan’s Current Training Goals and Philosophy(32:00) Leo’s Update: Balancing Gym Workouts and Brazilian Jiu-Jitsu(35:12) Challenges of Combining Wrestling and Gym Training(38:00) Closing Thoughts and Where to Find Brendan

In this episode, I take a break from the usual fitness advice to dive into a personal passion: books. Over the past two years, I’ve read some incredible titles that have shaped my perspective on fitness, habits, and life. From Atomic Habits by James Clear to Dale Carnegie’s timeless How to Win Friends and Influence People, I discuss key takeaways and how they’ve influenced my coaching philosophy.We cover:My thoughts on Atomic Habits and Tiny Habits.Why How to Win Friends and Influence People remains relevant today.Fitness-specific books by James Smith and Patrick Bet-David.How these books helped me refine my coaching and personal habits.Whether you’re looking for book recommendations or just curious about how reading can improve your life, this episode offers plenty of insights. Overall favourites in no particular order:Not a Life Coach by James SmithHow to Win Friends and Influence People by Dale CarnegieAtomic Habits by James Clear or Tiny Habits by BJ FoggNot a Diet Book by James Smith or Eat it! by Jordan Syatt and Mike Vacanti Relevant links:My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:06) Why This Episode is Different(01:11) Admitting I’ve Slacked on Reading This Year(01:38) A Guide to Japanese Grammar by Tae Kim: My Current Read(02:15) The Body by Bill Bryson: A Forgotten Gem(03:00) Improving Writing with On Writing Well and Write Tight(04:35) Business Strategy in Your Next Five Moves by Patrick Bet-David(06:21) Habits Mastery with Atomic Habits and Tiny Habits(08:25) Game-Changing Tips from These Habit Books(10:12) Not a Diet Book by James Smith: For Beginners Starting Fitness(12:34) Eat It by Jordan Syatt and Mike Vacanti: Fitness Simplified(13:55) Why I Stopped Reading Motivational Interviewing in Nutrition and Fitness(15:14) Not a Life Coach by James Smith: A Favourite Read(16:52) Short Story Highlight: The Fisherman and the Businessman(19:00) Timeless Wisdom in How to Win Friends and Influence People(20:37) How to Be Confident Again by James Smith(22:04) Wrapping Up and Final Book Recommendations

In this episode, I’m joined by Alexa Cohen, a New York-based personal trainer who is passionate about helping women transition from cardio-focused routines to strength training. Alexa shares her journey from competitive gymnast to strength coach and how her experiences shape her training philosophy.We discuss:How to achieve your first chin-up.The importance of performance goals in fitness.Progressive overload and why it matters.Building confidence in the gym.The role of proper footwear in strength training.Whether new to the gym or looking to elevate your training, this episode is packed with great tips and insights. Alexa's InstagramAlexa's TikTokMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listChin-up Regression Video Examples:Alexa's "How to get your first chin up" reelLeo's "Eccentric Chin-ups" exampleLeo's "Dead Hangs" exampleLeo's "Flexed Arm Hang" exampleLeo's "Banded Chin-ups" exampleLeo's "Chin-ups" example Timestamps:(00:06) Alexa’s Fitness Journey: From Gymnastics to Strength Training(02:02) Transition to Coaching: Why Alexa Chose Fitness(05:08) Lessons from the Cardio Bunny Phase(08:45) The Value of Strength Training for Women(10:26) Performance Goals and Motivation in Fitness(13:41) How to Get Your First Chin-Up: Alexa’s Advice(20:28) Progressive Overload: Key to Results(25:41) Training Shoes: What to Wear and Why(30:22) Overrated or Underrated: Fitness Trends and Popular Topics(40:16) The Role of Proper Training Cycles(45:02) Final Tips and Where to Find Alexa

In this episode, I share a personal update on my Brazilian Jiu-Jitsu (BJJ) training, my current gym routine, and how I balance both with proper nutrition. I also dive into some common fitness and nutrition topics, including:The benefits of strength training over cardio for weight loss.My thoughts on pre-workout supplements and when to use them.Why the glycemic index isn’t something you need to focus on for weight loss.Whether you’re curious about starting martial arts, wondering if pre-workout is for you, or looking to improve your fitness routine, this episode has something for everyone. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:06) BJJ Update: My Training Progress and Goals(02:34) How I Balance BJJ and Gym Workouts(04:46) My Nutrition Strategy for Weight Maintenance(06:24) Upcoming Travel Plans: Amsterdam and Psychedelics(08:16) Strength Training vs Cardio for Weight Loss(10:32) The Benefits of Strength Training for Fat Loss(14:02) Should You Use Pre-Workouts? My Advice(16:57) Glycemic Index for Weight Loss: Does It Matter?(18:50) Final Thoughts and How to Connect

In this episode, Myles Nesbeth joins me to break down the essentials of gym etiquette. From putting your equipment back to avoiding unsolicited advice, we discuss the dos and don’ts that every gym-goer should follow. Myles shares his thoughts on creating a respectful, safe, and enjoyable gym environment for everyone. Whether new to the gym or a seasoned member, these tips will ensure you’re always on top of your gym etiquette game. Myles' InstagramMyles' TwitterMyles' TikTokMyles' websiteMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps(01:07) Introducing Myles Nesbeth: Fitness Coach and Gym Etiquette Expert(02:23) Why Gym Etiquette Matters for Everyone(03:24) Always Put Your Equipment Back After Use(07:55) Ask Before Using Equipment Someone Else Might Be Using(11:23) Why You Shouldn’t Exercise Directly in Front of the Dumbbell Rack(13:02) The Importance of Wiping Down Equipment After Use(15:50) Why You Shouldn’t Speak to Someone Mid-Set(17:59) Playing Music Out Loud in Public Gyms: Why It’s a No-Go(19:38) Being Mindful of Space During Gym Classes(20:45) Treating Gym Equipment with Care and Respect(29:10) Why Leaving Your Belongings on the Gym Floor is a Hazard(31:18) Put Equipment Back in the Correct Place Every Time(32:19) Avoid Giving Unsolicited Advice in the Gym(42:01) Where to Connect with Myles Nesbeth

In this episode, I tackle three topics: how to fit exercise into your busy schedule, why Italy has the lowest obesity rate in Europe, and essential tips for anyone starting or returning to strength training. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:12) Staying Consistent with Podcasting and Fitness(02:15) Topic 1: How to Fit Exercise into a Busy Life(03:35) Tip #1: Take the Stairs Instead of the Elevator(04:22) Tip #2: Make Walking a Daily Routine(04:56) Tip #3: 15-Minute Daily Workouts That Work(06:18) Tip #4: Find an Accountability Partner(07:04) Tip #5: Sneak Exercise into Daily Tasks(07:43) Tip #6: Don’t Overthink Getting Back on Track(08:52) Tip #7: Make Fitness a Priority(09:54) Topic 2: Why Italy Has the Lowest Obesity Rate in Europe(10:22) Point #1: Social and Slower Eating Habits(10:58) Point #2: Pedestrian-Friendly Cities and Active Lifestyles(11:58) Point #3: Pre-Meal Drinks and Appetite Control(12:58) Point #4: High NEAT from Passionate Communication(13:48) Point #5: Mediterranean Diet Staples and Nutrition Focus(14:28) Honourable Mention: Smaller Breakfasts in Italian Culture(15:12) Topic 3: Strength Training Tips for Beginners or Returning Trainers(15:50) Tip #1: Focus on Good Form Over Heavy Weights(16:28) Tip #2: Don’t Skip Muscle Groups(17:03) Tip #3: Progressive Overload for Consistent Progress(18:03) Tip #4: Prioritise Rest, Recovery, and Protein Intake(18:52) Tip #5: Seek Accountability for Better Consistency(19:40) Tip #6: Focus on Adequate Protein and Balanced Nutrition(20:30) Tip #7: Avoid Comparing Your Progress to Others(21:10) Final Thoughts: Subscribe, Share, and Check the Show Notes

In this episode, I break down 14 common fitness myths that may be holding you back from achieving your goals. From the truth about carbs and cardio to understanding why lifting weights won't make you bulky, I cover it all. If you're tired of misinformation in the fitness world, this episode will set the record straight and help you focus on what truly works. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:11) Why Showing Up Matters, Even on Tough Days(01:23) The Goal of This Episode: Save Time and Effort(03:00) Life Update: The Importance of Taking a Mental Reset(07:36) Fitness Myth #1: Are Carbs Really Bad for You?(10:04) Fitness Myth #2: Can You Build Muscle and Lose Fat Simultaneously?(12:35) Fitness Myth #3: The Truth About the Anabolic Window(14:46) Fitness Myth #4: Can You Out-Exercise a Bad Diet?(16:41) Fitness Myth #5: Do Cooldowns Really Prevent Soreness?(17:53) Fitness Myth #6: Do You Need a Gym Membership to Get Fit?(19:47) Fitness Myth #7: Does Pain Equal Progress in Workouts?(20:53) Fitness Myth #8: Is Cardio the Best Way to Lose Weight?(23:42) Fitness Myth #9: Does Lifting Weights Make You Bulky?(25:10) Fitness Myth #10: Do You Need to Work Out for Hours to See Results?(27:01) Fitness Myth #11: Crunches and Sit-Ups for a Six-Pack(28:12) Fitness Myth #12: Does Sweating Mean a Better Workout?(28:39) Fitness Myth #13: Can You Spot-Reduce Fat?(29:46) Fitness Myth #14: Are Supplements Necessary to See Results?(31:00) Final Thoughts: Share, Review, and Explore My YouTube Channel

In this episode, I explore whether obesity is genetic or environmental, share insights on sodium intake and its impact on health, and discuss simple tips for improving workout consistency. I also tackle the common myth of spot-reducing fat and review a website called Labdoor that helps evaluate supplements for quality and accuracy. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listLabDoor website Timestamps:(00:13) The Obesity and Genetics Debate: Myth or Fact?(01:51) Environmental Factors and Personal Responsibility(04:30) Why Promoting Defeatist Mindsets is Harmful(06:00) Sodium Intake: My Personal Experiment and Lessons(08:30) The Importance of Finding Balance with Sodium(09:55) Improving Workout Consistency: Weekly Planning Tips(11:45) Experience as the Best Teacher: Lessons from a New Client(13:00) The Role of Water in Fitness and Health(14:50) Spot Reduction for Fat Loss: Can It Work?(17:00) Understanding Calorie Deficits and Fat Loss Genetics(19:30) Labdoor Review: Evaluating Supplement Quality(21:02) Final Thoughts: Share the Podcast and Get Involved

In this episode, I sit down with Miguel Mendes to dive into some of the biggest myths and trends in fitness and nutrition. We discuss how gyms are surprisingly supportive spaces, why staying active boosts your energy levels, and how to reevaluate your fitness goals after an injury. Miguel also shares insights on veganism, the rise of the carnivore diet, and why sustainable methods lead to better long-term results. Whether you're overwhelmed by the abundance of information or looking for advice, this episode has something for you. Miguel's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:00:50 Meet Miguel Mendes: Trainer and Fitness Expert08:51 How Injuries Can Be a Time to Reevaluate Your Fitness Goals10:41 Why Gyms Are Among the Most Welcoming and Supportive Spaces19:35 Why Staying Active Makes You Feel Less Tired and More Energetic22:40 Debunking the Myth That Aging Slows Your Metabolism28:34 Why Being Vegan Doesn't Automatically Equal Better Health31:49 Emotional Attachment to Specific Diets: The Pros and Cons36:12 Why You Should Do Proper Research Before Switching Diets38:35 The Rapid Rise of the Carnivore Diet and Its Popularity46:20 Why Fear-Mongering Foods You Enjoy Is Terrible Advice47:56 How Diet Trends Have Evolved Over the Decades50:36 Why Unsustainable Diet Methods Lead to Unsustainable Results54:00 Is It Easier or Harder to Start Your Fitness Journey Today?01:03:54 Where to Connect with Miguel Mendes

In this solo episode, I discuss the benefits of deep tissue massages, my experience starting Brazilian Jiu-Jitsu, and how I’m adjusting my fitness routine to balance martial arts and strength training. I also tackle listener questions about fibre intake, managing calorie surpluses, when to change your training routine, and what to do if muscle growth stalls. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:18) Why I Stopped Getting Massages and Why I’m Restarting(01:50) Starting Brazilian Jiu-Jitsu: My First Session(03:30) Finding Small Victories in Martial Arts(05:25) Balancing Jiu-Jitsu and Resistance Training(07:10) Adjusting Workout Frequency for Recovery(08:45) Why Rest and Recovery Are Crucial for Progress(09:50) Protein Powder for Recovery and Convenience(11:35) Why Most People Lack Protein in Their Diets(12:50) Fibre Intake Tips: Starting the Day with a Fibre Bomb(14:45) Managing a Calorie Surplus After Weight Loss(16:25) Transitioning from Weight Loss to Maintenance and Muscle Gain(18:05) Why Muscle Growth Slows Down Over Time(19:40) When to Change Your Training Routine(21:00) Adjusting Exercises Instead of Overhauling Workouts(22:10) What to Do When Muscle Growth Stalls(24:35) Why Newbie Gains Don’t Last Forever(26:20) The Importance of Sleep for Recovery and Progress(27:40) Final Thoughts: Send in Your Questions and Share the Podcast

In this solo episode, I tackle common fitness questions, including whether you should train when sore, why sweating isn’t a measure of progress, and how to fix muscle imbalances. I also share updates on my personal fitness journey, the benefits of social interaction for mental health, and why I’m starting martial arts. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:28) Why I Took a Podcast Break(01:18) Reminder: The Importance of Social Interaction(03:04) Starting Martial Arts for Community and Fitness(04:00) Q&A Begins: Should You Train When Sore?(05:02) Training Different Muscle Groups When Sore(05:56) Recovery Time Recommendations and Protein Intake(07:10) Is Sweating a Sign of Progress?(08:02) Why Sweat Isn’t an Indicator of Fitness Progress(09:06) Measuring Progress with Progressive Overload(10:08) Is It Okay for Form to Decline Slightly with Heavy Lifts?(11:20) Prioritising Form Over Heavier Weights(12:30) Update on My Fitness Journey: Weight Maintenance and Surplus Goals(13:54) Following Other Coaches’ Programs for Growth(15:10) How to Fix Muscle Imbalances(16:45) Prioritizing Single-Limb Exercises for Balance(18:10) Matching Non-Dominant and Dominant Side Reps(19:20) Why Muscle Imbalances Are Normal and Sometimes Necessary(20:40) Final Thoughts: Consistency, Context, and Reaching Out

In this solo episode, I dive into why obesity is so low in Japan, explore practical strategies to overcome gym intimidation, and explain whether losing fat and building muscle simultaneously is possible. I also share why most people quit their fitness journeys and actionable tips to stay consistent. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:24) Almost Quitting at Episode 15: Lessons Learned(01:33) Today's Topics: Obesity in Japan, Fat Loss and Muscle Gain, Why People Quit Fitness(02:21) Why Obesity Is So Low in Japan(03:00) Public Transport and Increased Walking(04:00) Smaller Portions and Plates(05:00) Easily Available Nutritious Foods(05:47) Chopsticks Slowing Down Eating(06:35) Fewer Liquid Calories, More Filling Meals(07:18) Cultural Beauty Standards and Their Role(08:06) Why Most People Quit Their Fitness Journey(08:30) Setting Unrealistic Goals(09:36) Lack of Motivation and Overly Ambitious Plans(10:35) Not Having a Clear Plan(12:09) Struggling With Time Constraints(13:13) Negative Self-Talk and Its Impact(14:18) Lack of Accountability: The Game-Changer(15:28) Is It Possible to Lose Fat and Gain Muscle?(16:18) Understanding Calories: Deficit, Maintenance, and Surplus(17:00) Newbie Gains: Rapid Progress for Beginners(17:46) Individual Factors Influencing Progress(18:30) Wrapping Up and Final Thoughts

In this episode, I cover three key fitness topics: overcoming gym intimidation, improving your sleep, and losing weight without tracking calories. From tips to build gym confidence, to sleep habits that enhance recovery, and straightforward strategies like the Three Plates Two Snacks method, I’ve got advice to help you move forward. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:37) Overcoming Gym Intimidation: You're Not Alone(01:20) Most People Aren’t Watching You(02:48) Two Scenarios: Are They Staring at You?(04:15) Tips to Overcome Gym Intimidation(04:40) Go in With a Plan(06:18) Gradual Exposure: The Key to Confidence(07:41) Learn Exercises in Advance(09:06) Get Outside Support or a Trainer(10:12) Go at Consistent Times to Build Familiarity(11:08) Push Through: A Time Comes When You Just Have to Go(12:11) Improving Your Sleep for Fitness and Health(12:56) Consistent Sleep Schedule: Why It Matters(14:03) Create a Relaxing Bedtime Routine(14:58) Optimise Your Sleep Environment(15:54) Minimise Blue Light Before Bedtime(16:47) Avoid Large Meals and Caffeine Close to Bedtime(17:39) The 30-Minute Rule for Restless Nights(18:30) Losing Weight Without Tracking Calories(19:03) Three Plates Two Snacks Method(20:16) Using Bright Lines for Social Situations(21:10) Three Two One Method for Habit Building(22:26) Consistency Over Perfection: The Key to Progress(23:42) Recap: Overcoming Gym Intimidation(24:55) Recap: Improving Your Sleep(26:08) Recap: Losing Weight Without Tracking Calories(27:15) Closing Thoughts and Call to Action

In this episode, I discuss three practical fitness topics: how to lose weight simply, tips for effortlessly increasing your step count, and key considerations for designing effective workouts. Whether you want to improve your fitness, lose weight, or build better workout routines, this episode has advice you can apply today. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:37) How to Lose Weight Put Simply(01:12) Consistency: The Foundation of Weight Loss(02:01) Creating a Calorie Deficit Explained(03:09) Physical Activity: Why It’s Essential(04:04) Adding Foods vs. Restricting Foods(05:02) Prioritising Protein and Fibre(06:07) Hydration: A Simple Way to Improve Results(06:55) The Role of Patience in Fitness(07:48) How to Effortlessly Increase Your Step Count(08:22) Wear a Fitness Tracker for Accountability(09:10) Take the Stairs and Park Further Away(09:53) Walking Instead of Driving for Short Trips(10:36) Adding 10–15 Minute Walks Daily(11:23) Moving More During Sedentary Activities(12:04) Setting and Gradually Increasing Step Goals(12:50) Key Considerations for Lower Body Workouts(13:29) Hip Hinges, Squats, and Single-Limb Movements(14:26) Hamstring Curls and Glute Isolation Work(15:19) Key Considerations for Upper Body Workouts(15:55) Horizontal and Vertical Pushes and Pulls(16:41) Adding Arms, Carries, and Abs to Finish(17:29) Recap: Weight Loss and Step Count Tips(18:16) Recap: Lower and Upper Body Considerations(19:15) Closing Thoughts and Call to Action

In this episode, I tackle three topics you voted for: how to lose weight on a budget, building muscle in simple terms, and growing your glutes efficiently. Learn practical and budget-friendly tips for weight loss, the basics of muscle building, and the most effective training and nutrition strategies for glute development. Perfect if you're looking to improve your fitness without overcomplicating the process. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:01) How to Lose Weight on a Budget: Key Principles(02:05) Calorie Deficit Explained for Fat Loss(04:10) Free Physical Activity: Walking for Weight Loss(05:49) Budget-Friendly Foods: Buy Frozen and Avoid Organic(08:18) Prioritise Fibre and Make Your Own Coffee(10:37) Buying in Bulk and Sales Section Tips(12:05) Building Muscle Simply: The Key to Progress(13:55) Importance of Having a Workout Plan(15:31) Progressive Overload: The Secret to Muscle Growth(17:10) Nutrition for Muscle Building: Calories and Protein(19:23) Rest and Recovery: Essential for Muscle Growth(20:48) Growing Glutes Efficiently: Training Essentials(23:35) The Best Exercises for Glute Growth(25:45) Nutrition Tips for Glute Gains: Calorie Surplus and Protein(27:55) Overcoming Fear of Eating More for Muscle Growth(29:40) Wrap-Up: Share, Review, and Stay Tuned

Kick-off 2023 with tips to crush your fitness goals. From setting realistic expectations and creating structured routines to using consistency calendars and optimising your environment, this episode shares seven essential strategies for long-term progress in fitness. Email me at [email protected] InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:10) The Biggest Mistake When Setting Fitness Goals(01:57) The Importance of Setting Specific, Actionable Goals(04:48) Using a Consistency Calendar to Stay on Track(08:42) Focusing on What You Can Add, Not Take Away(11:44) Accountability: Why You Need Support to Succeed(15:19) The Value of a Structured Training Program(18:01) Optimising Your Environment to Reduce Reliance on Willpower(20:14) Final Thoughts and Call to Action

This episode explores how the menstrual cycle impacts fat loss, resistance training, and overall fitness goals. Learn about the different phases of the cycle, how hormones influence appetite and strength, and practical strategies for working with your cycle for optimal results. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:05) The Common Misunderstandings About the Menstrual Cycle(00:52) Overview of Menstrual Cycle Phases(01:34) Follicular Phase: Benefits for Fat Loss and Training(03:46) Strength Gains During the Follicular Phase: Study Insights(06:04) Luteal Phase: Challenges and Adaptations for Fat Loss(08:10) Cravings and Calorie Increases During the Luteal Phase(09:58) Adjusting Resistance Training During the Luteal Phase(12:20) Practical Strategies for Fat Loss Across the Cycle(14:15) Monitoring Fat Loss Progress: Monthly Comparisons(15:29) Resistance Training Adjustments for Each Phase(16:47) Avoiding Overemphasis on Menstrual Cycle Guidelines(18:56) Using Menstrual Cycle Apps to Track Trends(20:07) Summary: Becoming Your Own Scientist for Optimal Results

In this personal and reflective episode, I share three pivotal stories that shaped my fitness journey and coaching philosophy. From my obsessive calorie-tracking days to a wild boar encounter that reignited my cardio routine, and lessons learned growing up in South London, this episode blends personal anecdotes with practical fitness insights. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:34) The Podcast's Growth and Looking Forward to 2023(01:23) Sharing Three Stories: Pitta Bread, Wild Boar, and Fitbit Calories(02:31) The Pitta Bread Story: Obsession with Exact Calories(06:18) Lessons Learned from Being Overly Precise with Nutrition(07:54) The Wild Boar Story: Neglecting Cardio and a Reckless Encounter(15:06) The Importance of Cardio for Health and Preparedness(16:45) Using Cardio for Fat Loss: Key Takeaways and Analogy(18:54) The Fitbit Calories Story: Why You Shouldn’t Eat Back Calories Burned(22:47) Smartwatches and Calorie Tracking: Separating Fact from Fiction(23:48) Summary of Lessons from the Three Stories(25:46) Call to Action: Free Guides and Listener Feedback

In this personal episode, I dive into stories from my childhood growing up in South London, my thoughts on productivity, and how a wild boar encounter changed my perspective on cardio. From Blackberry Messenger days to early gym experiences, I reflect on the lessons that shaped my fitness journey and coaching style. If you're curious about my backstory or want to learn more about the importance of balance in fitness and life, this episode is for you! My email: [email protected] InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listClick here for a random Weight Loss Vlog episode Timestamps:(00:52) Procrastination and Podcast Schedule(01:23) Why This Episode Is About Me(02:02) Poll Results for Podcast Topics(03:07) My Experience with Smoking and Drinking(05:49) Why I Prioritise Productivity Over Habits Like Smoking(06:45) Random Stories from Growing Up in South London(07:31) One-Pound Scramble: A Secondary School Memory(08:23) Blackberry Messenger and Making Friends(09:47) My First Clubbing Experience at 17(11:05) Gym Memories and Dodgy Conversations(12:42) How I Found My Passion for Fitness Coaching(14:33) Lessons Learned About Cardio and Heart Health(18:39) The Wild Boar Encounter That Changed My Cardio Views(21:04) Wrapping Up: Reflections and Announcements

In this solo Q&A episode, I answer your top fitness and lifestyle questions, from building a killer workout routine with just three gym days a week to losing weight without counting calories. I also tackle intuitive eating myths, share top book recommendations, offer tips for going freelance, and explain how to make the most of rest days. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:22) Question 1: Making Killer Workout Progress in 3 Days a Week(02:03) Question 2: How to Lose Weight Without Counting Calories(05:04) Question 3: Top Book Recommendations from the Past Year(07:03) Question 4: The Truth About Intuitive Eating for Weight Loss(09:06) Question 5: Tips for Going Freelance Successfully(11:21) Question 6: What to Do on a Rest Day(13:40) Closing Thoughts: Merry Christmas and Final Recommendations

Melissa returns to the podcast to share her incredible year-and-a-half fitness journey. From overcoming self-doubt to mastering sustainable habits, she reflects on key lessons, including the importance of positive self-talk, embracing maintenance phases, and tackling gym performance goals. Melissa’s story highlights the transformative power of consistency, mindset shifts, and trusting the process. Melissa InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:08) Melissa’s Background: Half Portuguese, Half Venezuelan(01:28) Balancing Full-Time Work, University, and Fitness(03:50) Navigating Final Year at University(07:02) Exploring Maintenance Phases in Fitness Goals(09:13) Trusting the Process: Mental Strength and Progress(11:04) Redefining Maintenance as Progress(13:08) Progressing Dead Hangs and Chin-Up Goals(17:19) Melissa’s Wins List: Milestones and Motivation(20:54) The Impact of Positive Self-Talk in Fitness(27:06) Accountability and Overcoming Challenges(32:11) Embracing Sustainable Fitness Habits(37:52) Final Thoughts: Melissa’s Insights on Mindset and Progress(39:36) Wrap-Up: Gratitude and Plans to Meet in London

In this episode, I share tips for maintaining your fitness goals during December without missing out on the festive fun. From adjusting your mindset to focusing on performance goals and setting bright lines for social events, this episode is your guide to staying consistent while enjoying the holiday period. My email: [email protected] InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(00:08) Reflecting on Sponsorships(00:22) Overview: Navigating December’s Challenges(01:02) Life Update: Ending the Weight Loss Vlog Series(01:49) Transitioning From a Calorie Deficit to Maintenance(02:35) Life in Lisbon: New Beginnings(03:28) Adjusting to City Life and Plans for Brazilian Jiu-Jitsu(04:15) A Day Without Water: Unexpected Challenges(04:48) Navigating Fitness During the December Period(05:16) Don’t Write Off the Month of December(06:15) Changing Your Fitness Goals in December(07:13) Stay Active: Walking and Exercising for Health(07:55) Focusing on Performance Goals This Month(08:41) Using Bright Lines to Stay Consistent at Social Events(09:40) Enjoy the Festive Period: Balancing Fitness and Life(10:43) Key Takeaways: Imperfect Action Over Perfection(11:24) Final Thoughts and Encouragement

In this Q&A-style episode, I tackle common fitness questions, including how often you should train, how long workouts should last, and how to build muscle effectively. You'll also hear about progressive overload, the role of rest days, and why exercise for weight loss might not be the best approach. Click here to watch the "How to progressively overload" videoMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:10) The Power of Sharing This Podcast(02:40) Q1: Do I Need to Work Out Every Day?(05:25) Q2: How Long Should I Work Out For?(07:50) Q3: How Can I Increase Muscle Mass?(09:55) Q4: How Much Weight Should I Use?(13:05) Q5: What Training Should I Do to Lose Weight?(16:20) Q6: How Often Should I Rest?(18:15) Q7: What Can I Do About Muscle Soreness?(20:00) Q8: How Long Does It Take to See Results?(21:30) Wrapping Up and Key Takeaways

In this episode, I sit down with Aswad Martin to discuss training through injuries, balancing fitness with a busy life, and why motivation and discipline both play important roles. We also explore shifting from aesthetic-focused training to performance-based goals, the importance of variety in workouts, and the role of walking in overall health. Whether you're a seasoned gym-goer or just starting out, this conversation will inspire you to rethink your fitness journey. Click here to listen to the first episode with AswadClick here for Aswad's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(01:45) My Move to Portugal and Adjusting to Life Here(03:00) Aswad’s Year in Training: Challenges and Lessons Learned(06:10) The Importance of Consistency in Tough Training Years(08:50) Shifting from Aesthetics to Performance-Based Training(13:25) Exploring New Fitness Goals: Variety for Longevity(18:10) The Balance of Motivation, Discipline, and Enjoyment(21:50) Differentiating Between Soreness, Pain, and Injury(27:40) Training Through Injury: Why Movement Is Medicine(31:55) The Role of Walking in Health and Longevity(35:20) Exploring the Link Between Step Count and Life Expectancy(41:00) Addressing Fitness Myths: Supplements, Diets, and More(47:50) World Cup Energy and Supporting Portugal(52:35) Closing Thoughts: Fitness Insights and Social Handles

In this in-depth conversation on The Leo Alves Podcast with fitness expert Jordan Syatt, we dive deep into a range of topics for anyone on a health and fitness journey.From the joys and lessons of fatherhood to Jordan's opinions on consistent YouTube content, we also tackle common fitness misconceptions, especially as the holiday season approaches.Learn why shifting the focus from fat loss can be essential, how our beliefs about nutrition are formed from a young age, and get the real scoop on the "95% of diets fail" claim.We also discuss the "Health at Every Size" movement, the challenges with public fitness resources in the West, and the cultural differences in fitness between the East and West.Jordan also shares his opinions on quick 15-minute workouts, pre-workout effectiveness, tricep dips on the bench, and even his take on Buc-ees!If you're keen on better understanding the mental and physical aspects of fitness and want to get insights directly from an industry expert, this episode is a must-listen.Remember to share and comment below with your thoughts and questions! Jordan's InstagramMy InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listObesity in Japan article Timestamps:(00:49) Who is Jordan Syatt?(01:47) Life Changes: Moving to Portugal(02:53) Embracing Fatherhood with Jordan Syatt(05:57) Memorable Moments in Early Parenthood(07:30) Jordan's Approach to Weekly YouTube Content(08:39) Fitness Tips for November & December(13:22) Common Mistakes: Taking On Too Much in Fitness(15:57) The Shift from Fat Loss Priority(17:10) Addressing the "Too Easy" Workout Myth(20:25) The Challenges of Online Fitness Coaching(20:51) Syatt's Take on Rest Periods Between Sets(22:05) Debunking: Do 95% of Diets Really Fail?(25:40) The Mental Challenges of Fat Loss(27:21) The Danger of Weight Loss Deadlines(28:02) Deep Dive: Our Relationship with Nutrition from Birth(28:31) Unpacking the "95% of Diets Fail" Study(28:58) Persistence of the Diet Failure Myth(32:35) Syatt on the "Health at Every Size" Movement(35:34) Age vs. Excess Body Fat: Risks Explained(37:52) Delving into Bodybuilders' Lifespan(38:43) Health Risks of Severe Obesity(39:44) Fitness Culture in Eastern Elderly Populations(42:42) Western World's Fitness Resource Gap(43:32) The "Live to Work" Culture(45:37) Comparing Fitness in the UK and the USA(46:40) Understanding Family-Centric Societies(49:47) Impact of High Stress on Fitness(50:48) Jordan's Thoughts on 15-Minute Workouts(51:54) Dive into Buc-ees: Jordan's Take(54:04) Bench Tricep Dips: Yay or Nay?(54:30) Pros and Cons of Pre-Workouts with Syatt(56:18) Jordan Syatt: Wrapping Up & Final Thoughts

In this episode, I answer five of your most common fitness questions, covering how to stay consistent, whether cardio harms your gains, and how to lose fat without losing muscle. I also dive into the impact of steroids, Photoshop, and lighting tricks on fitness standards, and why setting performance and consistency goals is key. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listEmail me: [email protected] Timestamps:(0:16) Improved audio quality: A funny discovery(1:49) Question 1: How to be consistent in fitness(2:16) Why small, manageable changes work best(3:12) Book recommendation: Tiny Habits by BJ Fogg(4:00) Question 2: The impact of steroids, Photoshop, and lighting tricks(4:57) Unrealistic standards set by fitness models(6:03) Why comparing yourself to influencers can harm progress(7:10) Focus on performance and consistency goals(8:20) Question 3: Setting performance goals for better results(8:35) Why performance goals help you enjoy fitness(8:59) Question 4: Does cardio after weightlifting harm your gains?(9:30) Why cardio and resistance training work together(10:02) Benefits of Zone 2 cardio for heart health(10:57) Question 5: How to lose fat without losing muscle(11:12) Importance of protein, progressive overload, and small calorie deficits(12:35) Body recomposition: Losing fat while gaining muscle(13:07) Closing thoughts: Sharing valuable fitness advice

In this episode, I’m joined by Patrick DiBello, a fitness coach passionate about bodyweight training and home gym setups. We discuss everything from choosing the best equipment for a home gym to overcoming fitness procrastination. Patrick shares practical tips, such as prioritising protein, staying hydrated, and finding enjoyable activities that keep you consistent. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listClick here for Patrick's InstagramClick here for Patrick's TikTokClick here for Home Gym Equipment article Timestamps:(00:34) Introducing Patrick DiBello: Fitness Coach and Home Gym Advocate(07:35) Choosing the Best Equipment for Your Home Gym(08:12) Why Bodyweight Training is the Perfect Starting Point(11:10) Benefits of a Pull-Up Bar and Gymnastics Rings(11:47) How a Yoga Mat Enhances Your Workouts(12:06) The Convenience of Adjustable Dumbbells for Home Gyms(12:44) Using an Exercise Ball for Core and Balance Training(13:25) Why Parallettes Are Great for Strength and Mobility(15:29) Mastering Bodyweight Exercises for Fitness Gains(19:54) Why People Hesitate to Embrace Progressive Overload(20:52) A Summary of the Best Home Gym Equipment Recommendations(25:44) The Lack of Pulling Movements in Yoga Explained(29:15) How to Get Started with Handstand Training(31:40) Why Fitness Goals Are Often Procrastinated Until January(39:40) Immediate Steps to Improve Your Health Today(40:08) Finding Activities That Don’t Feel Like a Chore(43:36) The Importance of Staying Hydrated for Health(44:39) Starting Bodyweight Training for Strength and Mobility(46:18) Why Prioritising Protein Supports Your Fitness Goals(55:48) Where to Connect with Patrick DiBello

In this episode, I share updates on my weight loss journey, including how I’ve lost 5-6kg since August and lessons learned. I also talk about my vlog series on YouTube, breakfast tips for weight loss, and why patience is key when facing plateaus. Plus, I discuss my recent move to Lisbon and what’s next. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email listWeight Loss Vlog Series Episode 5 Timestamps:(0:18) Rolling with the punches and committing to this recording(0:49) Announcement: New Facebook page and why it matters(1:52) Encouragement to support and share free content(2:09) Update: My weight loss journey and vlog series(3:27) The structure of the weight loss vlogs on YouTube(4:45) Challenges with recording and editing vlog episodes(5:30) Reflecting on learning and improving the vlog process(6:14) Weight loss progress: 5-6kg down and changes made(7:26) Adjusting calories and how it’s impacted the process(8:06) Gym performance during a calorie deficit(8:34) Consistency calendar experience and its benefits(9:22) Progress despite holidays and maintaining consistency(9:55) Encouragement to focus on consistency over perfection(10:10) Breakfast tips: Skipping breakfast vs. eating breakfast(11:02) What makes a good breakfast for weight loss(12:08) My current breakfast setup and why it works(13:09) Growing a food intolerance: Figuring out the cause(14:18) Past experiences with food intolerances(14:50) Weight fluctuations and why patience matters(15:33) Overcoming perceived plateaus by staying consistent(16:30) Inviting listeners to meet for coffee in Lisbon(16:50) Closing thoughts and reminders to follow and rate the podcast

In this solo episode, I share six tips to help reduce overeating and regain control of your eating habits. From the Apple Test to optimising your environment, these simple strategies are perfect for anyone struggling with food cravings or over-snacking. My InstagramMy TwitterMy TikTokMy FacebookMy YouTube channelMy articlesClick here to inquire about working with me onlineClick here for a free workout plan or fat loss guideSubscribe to my email list Timestamps:(0:08) Why it’s been a while since my last solo episode(0:30) Topic introduction: Six tips to reduce overeating(1:01) Why this episode is worth sharing with others(1:35) Personal update: Officially moving(3:08) Reflecting on past moves and nerves about this decision(4:28) Thanking my audience for their support in this transition(4:55) Tip 1: The Apple Test to check if you’re truly hungry(6:18) Addressing common questions about the Apple Test(6:57) Tip 2: Wait 20 minutes before indulging in cravings(7:45) How this tip prevents bingeing and builds mindfulness(8:10) Tip 3: Don’t eat straight from the packet(9:20) Personal story: Overeating cookies as a teenager(10:02) Tip 4: Stop always relying on willpower(11:20) Why optimising your environment is crucial(11:58) Tip 5: Make healthy foods more accessible(12:50) Examples of optimizing your environment for success(13:38) Insights from the book Tiny Habits by BJ Fogg(14:10) Tip 6: Don’t go grocery shopping on an empty stomach(14:54) Why this tip works and personal experience with it(15:28) Summary of the six tips to reduce overeating(15:55) Encouragement to start with one or two tips today(16:10) Thanking listeners and asking them to share the episode(16:28) Closing thoughts and Peaky Blinders tangent