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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

00:26:57

Fitness Myths, Social Life Balance, and Overrated Fat...

The Leo Alves Podcast ·

2025/08/15

In this solo Q&A episode, I tackle the most common fat loss mistakes people make when they avoid food tracking, why "doing more" isn't always the answer to stalled progress, and how to know if your workout plan is actually working. I also share personal stories, including a 'bad' habit that taught me a life-changing lesson, nostalgic memories from my childhood, and how living in Portugal has shaped my approach to fitness and life. We’ll debunk frustrating fitness myths, expose overrated fat loss

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00:55:10

How Busy Parents Can Get Fit (ft. Chris Gates)

The Leo Alves Podcast ·

2025/08/08

Today, I’m joined by Chris Gates, a fitness coach who specialises in helping busy parents build sustainable health and fitness routines. We break down why doing “more” isn’t the answer, how flexible dieting can be incredibly effective for parents, and how even two workouts a week can transform your strength. Chris also dives into simple nutrition habits, the importance of behaviour change, and why leading by example for your kids matters more than you think. If you’re a parent struggling to balance

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00:54:20

The Real Problem with the American Food System (ft....

The Leo Alves Podcast ·

2025/08/01

This week, I chat with fitness coach Nolan Vannata about the growing health and obesity crisis in America. We explore how the modern food environment, from chemical-laced ultra-processed foods to fear-mongering around fruit, is fuelling confusion and poor health outcomes. Nolan breaks down key mindset shifts for long-term success, the common traps beginners fall into, and why so many people tie their identity to their diet. We also touch on Threads as a rising platform, Nolan’s love of cooking, and

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00:44:04

The Biggest Fitness Lies Still Around in 2026 (ft....

The Leo Alves Podcast ·

2025/07/24

This week, I’m joined by Adam Pecoraro — a no-BS fitness coach who’s been helping men lose body fat sustainably. We dive into the biggest lies still being pushed in the fitness industry, why extreme methods like carnivore still get attention, and how social media fuels unrealistic physique standards through hidden steroid use. Adam shares what a bare-minimum realistic week looks like for busy men, and what actually sets apart clients who lose 30+ pounds and keep it off for good. Sign up To Become A

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00:56:18

All Sugar Diets, MAHA Drama, and Health Hype (ft....

The Leo Alves Podcast ·

2025/05/29

Beth Feraco joins me to talk about everything from the absurdity of the “all sugar diet” trend to why basic nutrition advice—like “eat vegetables”—is now controversial online. We dive into personal responsibility, food deserts, shady supplement marketing, and her own photoshoot prep journey. If you’re tired of fitness fluff and want real talk, this is the episode for you. Sign up To Become A 1:1 Online Fitness MemberBeth's WebsiteBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free

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01:07:16

Japanese Fitness Culture and Fat Loss Simplicity (ft....

The Leo Alves Podcast ·

2025/05/22

In this episode, I’m joined by Tokyo-based fitness coach Andy Morgan, from Ripped Body, known for cutting through the noise with practical, evidence-based advice. We discuss Japan’s unique health culture, the downside of misleading supplements, how “victim mentality” is holding people back, and why simple nutrition advice often gets overlooked. Andy also shares what successful clients actually do differently, the problem with forcing kids to finish their plates, and how to train effectively when

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00:54:55

From Wedding Prep to Fat Loss Strategy (ft. Daniel...

The Leo Alves Podcast ·

2025/04/24

In this episode, I’m joined by fitness coach Daniel Yores—just weeks after his wedding—to chat about nutrition, training, and the mindset needed for fat loss. We dive into how Daniel prepped for his big day, how things are changing now that he's married, and why most people wait too long to start their fitness journey.You’ll also learn:✅ What aggressive fat loss phases are and when they’re appropriate✅ The #1 mistake people make during and after a diet✅ Whether steps and cardio are essential✅ What

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00:27:54

Low-Carb Diets, Training While Tired & Maintaining...

The Leo Alves Podcast ·

2025/04/21

In this Q&A episode, I answer questions about sustainable fat loss, motivation, food quality, and how to keep the weight off long-term. I also share my personal takes on life, sports, and memorable meals.Here’s what you’ll learn:✅ How to maintain your fat loss results without rebounding✅ Whether low-carb or keto diets are effective long-term✅ If you should train when you feel tired or run-down✅ How to handle workouts and nutrition while travelling✅ How to adjust your nutrition when switching from

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00:27:02

Fat Loss Facts, Full-Body vs Splits & Weird Food...

The Leo Alves Podcast ·

2025/04/17

In this Q&A episode, I break down common fat loss and training myths—like whether you really need to lift heavy to “tone up” and whether pre-workouts are worth the hype. I also answer questions about full-body vs. split workouts, recovering well, and how to feel more confident in the gym.Here’s what else I speak about:✅ What matters more for fat loss—diet or movement?✅ Is eating the same meals every day okay?✅ Bare minimum fitness strategy for people with busy jobs✅ How to spot the difference

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00:27:03

Cravings, Aesthetic vs Performance Training &...

The Leo Alves Podcast ·

2025/04/14

In this Q&A episode, I tackle some of your most common fitness and mindset challenges—from what to do when you’ve lost motivation to how to tell if you’re doing too much cardio and why you’re not seeing results despite working out and eating “pretty well.”You’ll also learn:✅ How to handle evening cravings without derailing progress✅ The difference between training for aesthetics vs performance✅ What your workouts should look like if you can only train twice per week✅ Whether intensity techniques

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00:32:10

Body Fat Tests, Social Eating & Building Strength as...

The Leo Alves Podcast ·

2025/04/10

In this Q&A episode, I answer a wide range of fitness, nutrition, and lifestyle questions—from how to track progress when the scale isn’t moving to whether high-rep or low-rep training is better for your goals.You’ll also learn:✅ How to build muscle without a gym✅ If body fat percentage measurements are worth it✅ What to do in social situations when food is involved✅ How much stress and sleep affect your progress✅ Where beginners should start with strength trainingPlus, I dive into guilty pleasures

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00:23:01

My Honest Take on Clean Eating, Workout Structure &...

The Leo Alves Podcast ·

2025/04/07

In this Q&A episode, I answer ten of your questions on fat loss, strength training, protein intake, and staying consistent on weekends—plus a few fun personal ones too.Here’s what I cover:✅ Why weekends derail so many fitness journeys—and how to fix it✅ How to know when it’s time to increase weights in the gym✅ The difference between training for strength vs muscle✅ Easy ways to boost protein intake without supplements✅ Do you need to count macros, or is tracking calories enough?I also share my

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00:27:00

Fasting, Soreness, Exercise Order & Fat Loss Balance...

The Leo Alves Podcast ·

2025/04/03

In this Q&A episode, I answer ten of your most common fitness and lifestyle questions—covering topics like building muscle without getting bulky, why soreness isn’t always a sign of a good workout, and how to balance enjoying food while still progressing in fat loss.I also dive into:✅ How often to switch up your workout routine✅ The real reason people don’t see results despite “doing everything right”✅ The importance of exercise order in your workouts✅ Whether fasting is useful or just unnecessary✅

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00:25:32

Can Resistance Bands Build Muscle? Plus, Tracking...

The Leo Alves Podcast ·

2025/03/31

In this Q&A episode, I answer your questions about weight loss, muscle gain, motivation, and consistency.Some of the key topics in this episode:✅ How much sleep actually impacts fat loss and muscle growth✅ The truth about losing belly fat✅ Can you really build muscle with resistance bands?✅ Why tracking steps matters more than you think✅ How to deal with hunger in a calorie deficitPlus, I answer some fun lifestyle questions like a childhood memory that still makes me laugh, what I’d do with a time

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00:25:18

Late-Night Eating, Overrated Exercises & Effective...

The Leo Alves Podcast ·

2025/03/27

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering how to stay lean without obsessing over calories, the best way to train with limited time, and whether late-night eating really leads to fat gain.Some of the key topics I discuss:✅ How to know if your workout routine is effective✅ The best way to get stronger with minimal training✅ A fitness rule that annoys me & why it needs to go✅ Are there any overrated exercises for muscle growth?✅ How to build muscle

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00:21:45

The Truth About Recovery, Training Mistakes & Eating...

The Leo Alves Podcast ·

2025/03/20

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering everything from eating out without ruining your fat loss progress to whether supplements are necessary.Some of the key topics I discuss:✅ How to recover properly from workouts✅ The biggest muscle-building mistakes people make✅ Can you lose fat and build muscle at the same time?✅ Better ways to improve conditioning if you hate traditional cardio✅ A training method I used to believe in but no longer doPlus, I

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01:00:05

Breaking Fitness Myths, Gym Culture & Strength...

The Leo Alves Podcast ·

2025/03/17

In this episode, I sit down with fellow fitness coach Patrick DiBello to dive into a wide range of fitness, nutrition, and gym culture topics. From breaking strength myths to gym filming etiquette.Some of the key topics we discuss:✅ Why most people are stronger than they think✅ The right way to film in the gym without annoying others✅ Breaking gender myths in exercise & strength training✅ How the gym builds one of the best communities✅ Store-bought bread vs. fresh bread – the great debatePlus,

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00:19:11

Fat Loss, Strength Training & Nutrition Myths – Your...

The Leo Alves Podcast ·

2025/03/13

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from losing fat without tracking calories to whether cheat meals help or hurt your progress.Some of the key topics I cover:✅ How to know if you're training hard enough to build muscle✅ The biggest diet myth people still believe✅ How to adjust training & nutrition for staying lean after 40✅ The best way to make progress at home with minimal equipment✅ How much cardio do you need for fat

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00:18:23

Breaking Fat Loss Plateaus, Building Muscle & Fitness...

The Leo Alves Podcast ·

2025/03/10

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from breaking a fat loss plateau to whether you can build muscle without lifting weights.Some of the key topics I discuss:✅ How to know if you're really in a calorie deficit✅ The best strength training exercises for beginners✅ How much protein do you actually need?✅ A common fitness myth that needs to die✅ How to stay motivated when progress feels slowPlus, I share a random fact you

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00:22:38

Your Fitness Questions Answered: Strength, Fat Loss &...

The Leo Alves Podcast ·

2025/03/06

In this Q&A episode, I answer your fitness, nutrition, and lifestyle questions, covering everything from building muscle while losing fat to the best way to train in just 30 minutes.Some of the key questions I dive into:✅ Can you get stronger while losing fat?✅ What’s an underrated habit for long-term fat loss?✅ Are gym machines good for muscle growth?✅ What’s my honest take on intuitive eating for fat loss?✅ How to stay consistent when life gets stressful?Plus, I share some personal takes,

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