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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

00:19:23

#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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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00:20:01

#130 150KG Squat, Tokyo Transformations & A Texas Story

The Leo Alves Podcast ·

2024/02/04

Within this episode, I share three short stories in which I learnt terrific health and fitness lessons. The first is a story from when I was going through an intense phase with my training and nutrition in 2018, and then an injury occurred; the second was about my time living in Tokyo and Osaka, and the last was learnt during a 10-week trip to Texas. Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX (Twitter)FacebookYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss

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00:15:24

#129 Italy Has The Lowest Obesity Rate in Europe:...

The Leo Alves Podcast ·

2024/01/30

Jump into the intriguing world of Italian health in 'Italy has the lowest obesity rate in Europe: Here's Why'.This episode explores how Italy, known for its rich cuisine, like pizza and pasta, achieves Europe's lowest obesity rate.I examine critical factors such as the Mediterranean diet, pedestrian-friendly cities, social eating habits, and the cultural significance of food in Italy.Discover how Italians balance indulgence with health and what we can learn from their lifestyle for better weight

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00:16:10

#128 Japan's Health Secrets: Low Obesity and Long...

The Leo Alves Podcast ·

2024/01/25

Discover Japan's Health Secrets in 'Japan's Health Secrets: Low Obesity and Long Life Explained'.This episode discusses Japan's unique approach to health, examining factors like their efficient public transport system, dietary habits of smaller portions on smaller plates, readily available nutritious foods, and the cultural practice of Hara Hachi Bun Me.I explore how everyday activities like cycling and using chopsticks contribute to lower obesity rates and higher life expectancy.Join me as I

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00:15:20

#127 Conquer Gym Fear: A Beginner's Guide to Gym...

The Leo Alves Podcast ·

2024/01/20

Step into the gym confidently in this empowering episode: 'Conquer Gym Fear: A Beginner's Guide to Gym Confidence'.I tackle the common issue of gym intimidation, offering practical strategies and psychological insights to help first-time gym-goers overcome their fears.From understanding the root of gym anxiety to actionable tips like having a workout plan and learning exercises beforehand, this episode is a comprehensive guide if you're hesitant about starting your fitness journey. Inquire About

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00:20:21

#126 Sleep: Your Secret Ingredient in Fitness

The Leo Alves Podcast ·

2024/01/14

Explore the vital connection between sleep and fitness in this insightful episode, 'Sleep: The Secret Ingredient of Fitness'.Learn how rest enhances weight loss, muscle building, and exercise recovery. Delve into the science of sleep stages and their impact on physical performance.This episode offers practical tips for improving sleep patterns to optimise fitness results.Key topics include the role of sleep in metabolism regulation, muscle growth, and effective workout strategies. Ideal for fitness

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00:29:43

#125 Shift Work and Fitness: Balancing Irregular...

The Leo Alves Podcast ·

2024/01/07

Join me, Leo Alves, on "The Leo Alves Podcast" as we discuss "Shift Work and Fitness".This episode is a must-listen if you're a night shift worker and facing the health challenges of irregular work schedules. I tackle critical issues like disrupted sleep patterns, maintaining regular exercise routines, and developing healthy eating habits amidst unconventional working hours.Whether in healthcare, law enforcement, hospitality, or retail, discover practical fitness hacks and nutrition strategies

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00:29:06

#124 2024 Fitness Blueprint: Your Guide to Training &...

The Leo Alves Podcast ·

2023/12/31

Join me, your online fitness coach, in this dynamic episode of The Leo Alves Podcast as we launch into 2024 with essential fitness and nutrition tips.Perfect for beginners and intermediates, my '2024 Fitness Blueprint' offers practical workout plans and healthy eating strategies to transform your health journey.Discover key insights into setting realistic goals, maintaining consistency, and optimising your environment for success. Learn about the importance of rest, recovery, and accountability in

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00:07:54

#123 The Legendary Run of Pheidippides: Lessons from...

The Leo Alves Podcast ·

2023/12/17

Join me in this gripping episode of The Leo Alves Podcast, titled 'The Legendary Run of Pheidippides: Lessons from the First Marathon Runner.' Dive into the heart of ancient Greece as I explore the incredible true story of Pheidippides, the Athenian runner whose extraordinary endurance journey from Marathon to Athens laid the foundation for today's marathon races. Uncover the historical context of the Greco-Persian Wars and the Battle of Marathon, where Pheidippides' epic run was pivotal. This

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00:10:03

#122 The Most Important Message About Consistency Ever

The Leo Alves Podcast ·

2023/12/10

In this episode, I share what I feel is one of the most essential takeaways regarding consistency, which many people, potentially yourself, overlook.Inquire About Becoming a 1-2-1 Online Fitness MemberMy InstagramMy X (Twitter)My TikTokMy FacebookMy LinkedInMy YouTube ChannelMy ArticlesYour Free Workout Plan and/or Nutrition for Fat Loss GuideSubscribe to my Email ListFree Calorie Calculator

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