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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

00:46:24

Music, Passion, and Social Media (ft. SKT)

The Leo Alves Podcast ·

2025/01/30

In this episode, I sit down with SKT Artist (Stefano), a bilingual rapper and producer making waves in English and Italian music. We dive into his journey—from dropping his first EP to going viral in Italy, balancing university with music, and building his own studio business. SKT shares his thoughts on social media’s impact on the music industry, his biggest inspirations like Travis Scott and Mike Dean, and what advice he’d give to his younger self. Become A 1-2-1 Online Fitness MemberBuy My Book,

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00:58:36

Breaking Nutrition Myths and TikTok Chaos (ft. Jeff...

The Leo Alves Podcast ·

2025/01/27

In this episode, I’m joined by Jeff Pachtman to discuss the chaos surrounding TikTok in the USA and how social media impacts the fitness and nutrition space. We also debunk myths like starvation mode, explore the importance of calorie tracking, and dive into how nutrition can focus on feeling and performing your best rather than just aesthetics. Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramJeff's

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00:51:28

How to Build Strength and Stay Consistent (ft. Terry...

The Leo Alves Podcast ·

2025/01/23

In this episode, I chat with Terry Lin, a personal trainer and (former) powerlifting enthusiast, about the key strategies for building strength and staying consistent. We discuss the importance of structured workout programs, accurate calorie tracking, specific goal setting, and insights into staying motivated and overcoming setbacks. Terry also shares his thoughts on accountability, consistency, and how tracking progress can make all the difference in your fitness journey. Plus, we have fun

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00:22:20

Everything I’d Do Differently to Lose 40lbs Again

The Leo Alves Podcast ·

2025/01/20

If I had to start over from being overweight and losing 40 lbs (18kg), here’s everything I’d avoid and what I’d focus on instead. In this episode, I share insights from my fat loss journey, highlighting my mistakes and lessons learned to inspire you on your path. This advice will help you make smarter decisions, from progressive overload to prioritising fibre and walking. Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss

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00:16:03

Do 95% of Diets Really Fail? (Quick Rant)

The Leo Alves Podcast ·

2025/01/16

Is the claim that "95% of diets fail" discouraging you from starting your fat loss journey? In this episode, I break down why this statistic is misleading, outdated, and harmful. Learn what the studies actually say, why sustainable approaches matter, and how you can achieve real, lasting progress with the right strategies. Become A 1-2-1 Online Fitness MemberBuy My Book, "Your Fat Loss Journey Starts Here"Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube

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01:12:17

#196 How to Learn Any Language (ft. Gio & Marcel Mendes)

The Leo Alves Podcast ·

2025/01/13

Learning a new language can be intimidating, but it’s entirely possible with the right approach. In this episode, I’m joined by Marcel and Gio, two fluent Japanese speakers who share their unique journeys to mastering the language. We discuss the importance of immersion, how to handle language exchanges, whether tools like Duolingo help and how to overcome the inevitable struggles. Whether you’re learning Japanese, Spanish, or any other language, this episode is packed with practical advice and

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00:22:58

#195 How to Lose Over 40lbs of Fat in 2025

The Leo Alves Podcast ·

2025/01/09

In this episode, I share a step-by-step plan to lose over 40lbs of body fat in 2025. From creating a calorie deficit to setting protein and step goals, I break down strategies prioritising sustainability and results. Find out the importance of strength training, focusing on what you can add to your diet, and staying consistent with daily activity. If fat loss is your 2025 goal, this episode is packed with advice to get you there. 1-2-1 Online Fitness Member Inquiry FormBuy My Book, "Your Fat Loss

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00:37:31

#194 How to Set and Achieve Your New Year Resolutions

The Leo Alves Podcast ·

2025/01/06

In this episode, I discuss how to set powerful, achievable New Year’s resolutions and share my personal approach to goal setting for 2025. Learn how to define specific, actionable goals, create a realistic plan, and stay accountable without chasing perfection. I also reveal my goals for the year, including improving my Japanese, Brazilian Jiu-Jitsu sessions, and more. Plus, a quick note about my book launch today! 1-2-1 Online Fitness Member Inquiry FormBuy My Book, "Your Fat Loss Journey Starts

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00:20:43

#193 Managing Peer Pressure While Losing Weight and...

The Leo Alves Podcast ·

2025/01/02

In this episode, I share how my 1-2-1 online fitness member, Alex, overcame peer pressure from friends while staying committed to his healthy lifestyle. I outline strategies for managing social situations, from politely saying no to using creative excuses, and emphasise the importance of accountability and self-control. Whether you’re navigating social events, food temptations, or fitness hurdles, this episode provides advice to help you stay on track with your goals. 1-2-1 Online Fitness Member

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00:29:04

#192 How to Achieve Your Health and Fitness Goals in...

The Leo Alves Podcast ·

2024/12/30

In this episode, I share strategies to set yourself up for health and fitness success in 2025. From setting realistic goals and structured workout plans to tracking progress, managing recovery, and finding accountability, this episode provides tips to help you stay consistent throughout the year. If you're ready to take control of your fitness journey, this is your guide for the new year. 1-2-1 Online Fitness Member Inquiry FormBuy my Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy

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00:24:16

#191 Eight Reasons Spain Leads in Life Expectancy...

The Leo Alves Podcast ·

2024/12/19

In this episode, I discuss why Spain consistently ranks among Europe’s top countries for life expectancy while the USA faces a troubling decline. From walkable cities and the Mediterranean diet to smaller portions and universal health care, I break down eight key factors that set these nations apart. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss

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01:08:12

#190 Building a Budget Home Gym Setup (ft. Myles...

The Leo Alves Podcast ·

2024/12/16

In this episode, fellow coach and friend Myles Nesbeth joins me to discuss building a home gym on a £600 budget. From adjustable dumbbells and resistance bands to debating kettlebells and walking pads, we break down the pros and cons of each piece of equipment. Whether you want to avoid poor weather or optimise your fitness at home, we share advice, insights, and strategies to create the ultimate home gym setup without breaking the bank. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book,

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00:23:26

#189 Six Japanese Concepts That Will Transform Your...

The Leo Alves Podcast ·

2024/12/12

In this episode, I share five powerful Japanese concepts that transformed my approach to happiness, health, and personal growth during my 15 months in Japan. From Kaizen’s philosophy of continuous improvement to Ikigai’s pursuit of purpose, these lessons offer timeless wisdom you can apply to your life. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleReferenced Threads Post on Adin RossMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy

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00:24:11

#188 NYC vs. Houston: Health Habits, Walking,...

The Leo Alves Podcast ·

2024/12/09

Why is New York City's obesity rate about one-third lower than Houston's? In this episode, I discuss how the environments of these two major U.S. cities shape health outcomes. From daily walking habits to weather patterns, food choices, and public transportation, learn how these factors contribute to the stark differences in obesity rates. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleReferenced Threads Post on Adin RossMy InstagramMy XMy

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00:20:53

#187 How Strength Training Boosts Fat Loss in 2025

The Leo Alves Podcast ·

2024/12/05

In this episode, I discuss why prioritising strength training over just cardio can help you achieve sustainable fat loss. I break down six key reasons why getting stronger—like increasing your metabolism, improving body composition, and boosting confidence—transforms your results. From the benefits of building muscle to maintaining motivation, this episode offers solid tips to help you lose fat while gaining strength. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey

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00:15:11

#186 December Fitness Tips: Enjoy the Holidays and...

The Leo Alves Podcast ·

2024/12/02

In this episode, I share strategies to enjoy the holiday season without guilt while staying on track with your fitness goals. Learn how to approach December flexibly, focus on maintaining progress, and prioritise small habits like protein intake, fruits, veggies, walking, and strength training. Discover why a few indulgent days won’t ruin months of consistency and how to embrace the holidays as part of your journey, not a setback. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat

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00:24:21

#185 Calorie Deficit Hacks: 20+ Simple Swaps for...

The Leo Alves Podcast ·

2024/11/28

In this episode, I share practical, real-world tips for creating and maintaining a calorie deficit for weight loss. From smart food swaps to portion control strategies, I share advice that has helped me and my 1-2-1 online fitness members. Whether choosing leaner protein, low-calorie condiments, or tweaking your cooking methods, these simple steps make fat loss easier and more sustainable. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy

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00:26:31

#184 How to Stay Consistent with Workouts Without...

The Leo Alves Podcast ·

2024/11/25

In this episode, I discuss 11 strategies for staying consistent with your workouts, even when motivation is low. From scheduling workouts like appointments to finding enjoyable activities and tracking progress, these tips are designed to make fitness a sustainable part of your life. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein

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00:19:55

#183 How to Build Muscle: A Simple and Effective Guide

The Leo Alves Podcast ·

2024/11/21

In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether you’re just starting or looking to refine your routine, this episode offers solid advice to help you see real progress. 1-2-1 Online Fitness Member Inquiry FormPre-order my Book on KindleMy InstagramMy XMy ThreadsMy

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00:21:16

#182 Why Your Calorie Deficit Isn’t Working: 7 Solutions

The Leo Alves Podcast ·

2024/11/18

In this episode, I discuss seven reasons you might struggle to lose weight despite being in a calorie deficit. From underestimating your intake and guessing portions to relying too heavily on exercise, I break down common mistakes that can hinder your progress. I also discuss the importance of tracking consistently, being patient, and managing hidden calorie sources like oils and condiments. If you're stuck on your weight loss journey, this episode shares excellent advice (if I do say so) to help

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242 results

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