x

75% of people globally want unbiased news (Pew Research) but are concerned they're not getting that.

Get balanced coverage with Symby. See how stories are covered across diverse outlets and spot when one side covers a story the other skips.

PODCAST

The Leo Alves Podcast

I hope you"ve got your coffee handy. You"ll need it as we share workout suggestions, nutrition hacks, consistency tips, life insights, a few laughs, and any other interesting topic, fitness or non-fitness related, thrown our way. What sets this podcast apart? It"s just genuine conversations, experienced suggestions, and the occasional hard truth. So, let"s make this journey together, one episode and a coffee at a time. Want more? Connect with me on Instagram and Twitter at @leoalvespt

health & fitness fitness

All Episodes

00:21:42

#150 My 30-Day Fat Loss Documentation

The Leo Alves Podcast ·

2024/05/29

In this episode, I summarise my 30-day fat loss documentation and include my thoughts, feelings, processes, aims, and goals for the future.Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Meal Planning GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at leo@kairos.online

en

00:59:17

#149 Moving Forward with Melissa: Memories and...

The Leo Alves Podcast ·

2024/05/21

In this episode of The Leo Alves Podcast, I catch up with Melissa, a good friend and a former 1-2-1 online fitness member.We discuss the following:Her recent travels to Sevilla and Oslo75 hardHer experience in working with meWhat she's continued to apply to her fitness moving forwardMy 30-day fat loss documentationHer feelings about scale weightCalorie trackingAnd moreEnjoy the listen! Inquire About Becoming a 1-2-1 Online Fitness MemberLeo's InstagramMelissa's InstagramXThreadsYouTube

en

00:47:44

#148 Laura's Lifestyle Change: Fat Loss, Legumes and...

The Leo Alves Podcast ·

2024/05/08

In this podcast episode, my good friend and 1-2-1 online fitness member, Laura, joins me for a chat.We mainly discussed her trip to South Korea, her fat loss journey so far, fibre intake, training in the gym, chin-ups as performance goals, and the inclusion mindset regarding nutrition. Inquire About Becoming a 1-2-1 Online Fitness MemberLeo's InstagramLaura's InstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Meal Planning GuideFree Protein Cheat SheetSubscribe to my

en

01:00:27

#147 Alex's Life-Changing Adventure (ft. Alexandre...

The Leo Alves Podcast ·

2024/05/01

In this episode, 1-2-1 online fitness member Alex and I discuss his fitness journey over the last one and a half years, mainly focusing on his transition from a calorie deficit and focusing on fat loss to consistently eating in a slight calorie surplus and making our biggest objectives muscle and strength gain.We also cover mindset, the pros of being an online coach, and any potentially awkward moments!Enjoy the listen! Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX

en

01:28:36

#146 Boundaries, Family & Relationships (ft. Dr Josh...

The Leo Alves Podcast ·

2024/04/10

In this episode of The Leo Alves Podcast, I speak to psychologist Dr. Josh Smith.We cover various subjects, including but not limited to:Setting boundariesFamilyPartnersRelationshipsRelapse driftingYour environmentAnd more! Inquire About Becoming a 1-2-1 Online Fitness MemberLeo's InstagramDr Josh Smith'sX (Twitter)ThreadsYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss GuideFree Meal Plan GuideFree Protein Cheat SheetSubscribe to My Email ListCalorie CalculatorEmail me at

en

00:17:43

#145 The Role of Community and Environment

The Leo Alves Podcast ·

2024/04/05

In this podcast episode, I read an unfinished chapter from the book I'm working on. I discuss the topics of partners, peer pressure, community, microculture and eating with company. Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX (Twitter)ThreadsYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss GuideFree Meal Plan GuideFree Protein Cheat SheetSubscribe to My Email ListCalorie CalculatorEmail me at leo@kairos.online

en

00:12:16

#144 The Best & Worst Protein Sources

The Leo Alves Podcast ·

2024/04/01

Discover why protein isn't just for athletes but a vital nutrient for everyone. I discuss with you the best and worst protein sources, from seafood to nuts, offering practical advice for integrating optimal protein intake into your diet. Whether you're a gym enthusiast or a casual listener, learn how protein serves your body, aiding in repair, hormone production, and overall well-being, and find out daily intake recommendations. Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX

en

00:16:49

#143 The Gym Breakfast: Start Your Day Strong

The Leo Alves Podcast ·

2024/03/28

Let's discuss everything breakfast-related.I will debunk the myths about fasting vs. eating before exercising and then share tips on balancing proteins, carbohydrates, healthy fats and fibre to optimise your energy and performance.I also share five easy and adaptable breakfast suggestions, including omelettes, oats, frozen fruit blends, sandwiches, and cereals.So join me in this episode to improve your morning meal and fuel your fitness goals with knowledge and flavour! Inquire About Becoming a

en

00:17:33

#142 The Truth About Walking and Weight Loss

The Leo Alves Podcast ·

2024/03/24

In this episode, I discuss the tremendous power of walking, specifically from a fat loss perspective.I expand on the myths surrounding the 10,000-step goal and provide practical tips for increasing your NEAT (Non-Exercise Activity Thermogenesis).Learn how integrating simple walking routines can significantly better your health, mood, and cognitive function, making it an ideal exercise for everyone, especially if you’re new to fitness or getting back on track.I’ll also share inspiring success stories

en

00:19:23

#141 Soreness, UltraFlex Gym & Osaka Adventures

The Leo Alves Podcast ·

2024/03/20

In this podcast episode, I share three stories from throughout my life. The first is about starting weight training while living in south London. The second is about my final year of university in Preston when I made a colossal spotting mistake. The final is about living on a budget while staying in Osaka, Japan. Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX (Twitter)FacebookTikTokYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss GuideFree Meal Plan GuideFree

en

00:17:17

#140 Boosting Fibre Intake: 10 Expert Tips

The Leo Alves Podcast ·

2024/03/16

In this podcast episode, I dive into dietary fibre, discussing the what, how, and why of fibre consumption for optimal health.Discover a sensible fibre intake goal and understand the risks associated with low fibre consumption.Learn practical strategies to double your current fibre portions and aim for at least 4g of fibre with every meal.I’ll discuss how to front-load your dietary fibre intake, mention a go-to list of fibre-rich sources, suggest a stash of fibre-rich snacks to fill you up, and

en

00:17:08

#139 Mediterranean Diet Explained: Basics for Beginners

The Leo Alves Podcast ·

2024/03/12

“Mediterranean Diet Explained: Basics for Beginners” is an enjoyable episode covering this popular eating approach.Discover the basics of a Mediterranean diet, from fruits and vegetables to whole grains, nuts, seeds, and olive oil, and learn how incorporating seafood, legumes, and moderate dairy can contribute to a balanced, nutrient-rich lifestyle.I will debunk common myths about weight loss and reveal the essence of the Mediterranean diet as a flexible, joy-filled approach to eating that

en

00:11:31

#138 Vermont's Second Lowest Obesity Rate: Here's Why

The Leo Alves Podcast ·

2024/03/08

This episode focuses on Vermont's notably low obesity rate, the second lowest in the United States out of all the mainland states.The discussion begins with some context and then expands on the state's outdoor lifestyle, highlighting how its natural beauty and terrain encourage an active lifestyle among residents. Vermont's cities and towns are praised for their walkability, contributing to the population's overall physical health.The episode explores the health-conscious mindset of Vermonters, who

en

00:56:05

#137 Deadlifts, Steroids & Dirty Bulking (ft. Brendan...

The Leo Alves Podcast ·

2024/03/04

In this episode, I speak to personal trainer, X personality and fellow online coach Brendan Cobbina about a few of his published fitness-related posts.We cover the following topics:Romanian deadliftsRaw v cooked eggsGrowing bigger glutesThe basics of fitnessSteroids within the younger generationDirty bulkingThe gym communityAnd more! Inquire About Becoming a 1-2-1 Online Fitness MemberMy InstagramBrendan's InstagramMy XBrendan's XBrendan's TikTokMy FacebookYouTube ChannelArticlesFree Workout

en

00:40:22

#136 Weddings, Chin-ups & Languages (ft. Anca Novac)

The Leo Alves Podcast ·

2024/02/29

In this episode, I catch up with a 1-2-1 online fitness member and good friend, Anca.We discuss her upcoming wedding this summer, nutrition at school, her initial feelings about her calorie increases, her chin-up goal for 2024, and languages that we know and want to learn.I hope you enjoy the listen! Inquire About Becoming a 1-2-1 Online Fitness MemberMy InstagramAnca's InstagramX (Twitter)FacebookYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss GuideFree Meal Plan GuideFree

en

00:16:38

#135 Whey Protein Explained: Basics for Beginners

The Leo Alves Podcast ·

2024/02/25

In this episode, I talk about whey protein, starting from the basics and then exploring protein's critical role in muscle growth and fat loss. I take the time to bust some common myths and offer tips on the optimal timing and the recommended whey protein intake, whether you're hitting the gym hard or taking rest days.I also take a closer look at how the nutritional quality of whey protein stacks up against whole foods and discuss whether it can stand in as a meal replacement. I also share some

en

00:16:03

#134 Creatine Explained: Basics for Beginners

The Leo Alves Podcast ·

2024/02/21

In this episode, I explore the essentials of creatine monohydrate, a popular supplement for boosting muscle growth and energy levels.The discussion starts by explaining how creatine works and its benefits for enhancing physical performance. Safety concerns are addressed, reassuring you of its well-established safety profile. The debate between powder and pill forms of creatine is touched on alongside the pros and cons of initiating a loading phase for new users.The episode also offers guidance on

en

00:44:56

#133 Did You Know This About Supermarkets? (ft. Laura...

The Leo Alves Podcast ·

2024/02/17

I speak to my 1-2-1 online fitness member and good friend, Laura. In this episode, we intended to talk about her fitness journey but ended up spontaneously discussing several ways in which supermarkets use your data to get you to make specific choices during your trips. We also touch on the intentional set-up environment within supermarkets, health scores and more! Inquire About Becoming a 1-2-1 Online Fitness MemberLeo's InstagramLaura's InstagramLeo's X (Twitter)Leo's FacebookYouTube

en

01:19:29

#132 Arsenal FC Youth to Pro: Stefan's Story (ft....

The Leo Alves Podcast ·

2024/02/12

In this episode of "The Leo Alves Podcast," join me as I explore Stefan O'Connor's journey from Arsenal's Youth Academy to his first professional contract, League Two with York City, MVV Maastricht in the Eerste Divisie and then finishing with Newcastle United.Stefan shares his experiences on and off the pitch, including training under Arsene Wenger, playing alongside legends like Per Mertesacker, Mesut Ozil and Santi Cazorla, and facing the challenges of injuries that ultimately led to his

en

00:49:21

#131 Singapore's Obesity Rate and Life Expectancy:...

The Leo Alves Podcast ·

2024/02/09

Join me on this episode of "The Leo Alves Podcast," where Miguel and I explore living a healthy lifestyle away from home, with a special spotlight on Singapore's innovative health and fitness strategies.This episode offers a unique blend of insights into Singapore's impressive health statistics, from its low obesity rates to its citizens' long life expectancy and how these achievements can inspire your wellness journey.Towards the end, we share actionable health and nutrition tips, compare Asia's

en

251 results

Similar Podcasts

Доктор Тройняшкин

Доктор Тройняшкин

The Dry Eye Treatment PODCAST

Dry Eye Treatment

Différent et alors ?

PATRICK SULAY

Kyle Kingsbury Podcast

Kyle Kingsbury

The Real Weight Loss Coach

Matty Lansdown