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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

00:20:01

#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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00:23:13

#121 30,000 Daily Steps, Shoulder Injuries & A...

The Leo Alves Podcast ·

2023/12/03

Within this episode, I share three stories in which I learnt excellent health and fitness lessons. The first is a story from when I was in year 8, 9 or 10 at school, the second between the ages of 18 and 20, and the last was during my exchange year at the University of Vermont.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

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00:31:07

#120 Strength Training Stagnation: Strategies to...

The Leo Alves Podcast ·

2023/11/26

Hit a wall in your strength training? Tune into "Strength Training Stagnation: Strategies to Smash Plateaus" on The Leo Alves Podcast.Dive deep into the world of fitness plateaus, where I guide you through overcoming common roadblocks in muscle development and weightlifting progress.Learn about the causes of plateaus, from muscle adaptation to workout bore, and discover practical strategies to revive your strength training journey.This episode covers everything from the importance of nutrition and

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00:29:59

#119 Fuel Your Workout: Essential Nutrition Tips for...

The Leo Alves Podcast ·

2023/11/19

Join me on the latest episode of The Leo Alves Podcast, "Fuel Your Workout: Essential Nutrition Tips for Health and Fitness." It's just you and me diving into sports nutrition, making it simple and doable for your fitness routine. In this episode, I'll guide you through the maze of macronutrients – breaking down proteins, carbs, and fats – and how they can supercharge your workouts and aid recovery. Ever wonder what the best pre-workout snack might be? I've got some tasty suggestions, including why

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00:22:34

#118 Decoding Fitness Lingo: Essential Exercise,...

The Leo Alves Podcast ·

2023/11/12

Navigating the world of fitness can often feel like deciphering a foreign language.From understanding the dynamics of 'HIIT' and 'Circuit Training' to grasping the nutrition concepts of 'Calorie' and 'Carb Cycling', this episode is your ultimate guide.Join me as I break down the essential exercise, training, and nutrition terms every fitness enthusiast, especially beginners, should know.Whether you're taking your first step into the gym, refining your diet, or looking to demystify the jargon that

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00:18:55

#117 Nutrition & Fitness Around the World: What We...

The Leo Alves Podcast ·

2023/11/05

Dive into global wellness traditions with "Nutrition & Fitness Around the World: What We Can Learn." Explore the nutritional powerhouse of British oats, the health benefits of Portuguese fish, and the ancient fermented foods of Japan. Discover strength training trends from digital fitness regimes in the USA and England to beach workouts in Portugal and callisthenics in Japan. Delve into weight loss approaches from HIIT routines popularised in England and the USA to Portugal and Japan's

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00:32:22

#116 Navigating Supplements: The Good, Bad & Overhyped

The Leo Alves Podcast ·

2023/10/29

In this latest episode of The Leo Alves Podcast, I discuss the universe of dietary supplements, providing you a straightforward guide. Discover the science-backed benefits of popular supplements like Whey Protein, Creatine, and Omega-3s. Unmask the risks associated with Yohimbe, Detox Teas, and misleading proprietary blends. Plus, find out if supplements like BCAAs, L-Carnitine, and Powdered Greens truly live up to the hype. Perfect for those on a fitness journey, athletes, or anyone curious about

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00:17:23

#115 Tiny Habits for Big Fitness Transformations

The Leo Alves Podcast ·

2023/10/22

Let's explore the world of habits, drawing parallels from BJ Fogg's 'Tiny Habits' and James Clear's 'Atomic Habits'. Understand the subtle art of habit formation and the transformative power of miniature actions, consistent routines, and the celebration of small victories. With insights from my experiences in Brazilian Jiu-Jitsu and valuable lessons from online coaching 1-2-1 fitness members, I offer a comprehensive guide to refining your fitness journey. Merging science, anecdotes, and actionable

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00:06:46

#114 Consistency vs. Power: Lessons from the...

The Leo Alves Podcast ·

2023/10/14

In this episode, we delve deep into the ancient tale of the Stonecutter, which highlights the cyclical nature of desires and the profound power of consistent effort.As we unpack the journey of a humble stonecutter who aspires for more power and respect, we discover timeless lessons about understanding our strengths, the pitfalls of endless comparison, and the transformative power of perseverance.Whether on a personal fitness journey, seeking motivation, or love age-old wisdom, the Stonecutter's tale

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00:23:45

#113 14 lessons from 28 years

The Leo Alves Podcast ·

2023/09/25

In this episode, I share 14 lessons learnt from being on this planet for 28 years on the back of my 28th birthday.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 and/or nutrition for fat loss guideSubscribe to my email listMy online calorie calculator

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00:16:13

#112 Weight management, intense training and...

The Leo Alves Podcast ·

2023/09/19

I do a Q&A in this episode surrounding various training and nutrition-related topics.Click here to inquire about working with me onlineMy InstagramMy TwitterMy TikTokMy FacebookMy LinkedInMy YouTube channelMy articlesClick here for a free workout plan and/or nutrition for fat loss guideSubscribe to my email listMy online calorie calculator

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00:19:29

#111 Bulking, pull days and German Shepherds

The Leo Alves Podcast ·

2023/09/13

In this episode, I share training, nutrition and personal life updates, and then I get stuck into a Q&A.My 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 calculatorEpisode one of my "Weight Loss Vlog Series"

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