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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

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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00:15:55

#181 How to Stay Consistent: The Secret to Achieving...

The Leo Alves Podcast ·

2024/11/14

In this episode, I share a personal story about writing my book and how building small, consistent habits helped me achieve my biggest goal.I relate this experience to fitness, emphasising how starting small—like writing just 300 words a day or hitting a step count goal—can lead to major progress over time.So, tune in to learn how habit tracking can transform your journey, whether you're pursuing fitness, weight loss, or life goals. Pre-order my Book on Kindle1-2-1 Online Fitness Member Inquiry

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00:37:49

#180 Simplify Fat Loss in 2025 with These Nutrition...

The Leo Alves Podcast ·

2024/11/11

In this episode, I share various nutrition strategies for fat loss, from calorie tracking and calorie cycling to the Three Plates and Two Snacks approach. Covering different methods for different lifestyles, I break down how techniques like the Jab Deficit and hand-size portion guide can simplify fat loss and why you should be mindful of meal plans. Find out tips for managing cravings, setting boundaries with alcohol, and staying consistent with your chosen approach for sustainable

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00:20:13

#179 Top Fitness Myths You Should Stop Believing

The Leo Alves Podcast ·

2024/11/07

In this episode, I debunk seven popular fitness myths, such as “cardio is the best way to lose fat” and “lifting weights will make you bulky.”By discussing the truth behind these misconceptions, you’ll learn effective fitness strategies prioritising nutrition, strength training, and consistency.Let's focus on what truly works for your fitness journey. Pre-Order my book on Kindle:USA AmazonUK AmazonCanadian AmazonAustralian AmazonFrench AmazonGerman AmazonJapanese Amazon 1-2-1 Online Fitness Member

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00:20:25

#178 Upcoming Book Teaser: Fat Loss Plateaus

The Leo Alves Podcast ·

2024/11/04

In this episode, I share a chapter from my upcoming book, "Your Fat Loss Journey Starts Here", specifically the chapter on fat loss plateaus. I expand on calorie tracking, scale weight, starvation mode, the newbie gains phase, and more! Kindle Pre-Order:USA AmazonUK AmazonGerman AmazonFrench AmazonDutch AmazonJapanese AmazonCanadian AmazonAustralian AmazonIndian Amazon 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat

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00:15:05

#177 7 Simple Meal Prep Tips for Consistent Nutrition

The Leo Alves Podcast ·

2024/10/31

Struggling to stay consistent with your nutrition? Good nutrition doesn’t have to be complicated. In this episode, learn about seven no-fuss meal prep tips to help you keep your nutrition on track effortlessly. From starting simple with easy recipes to batch-cooking protein and investing in quality containers, these tips make meal prep straightforward and manageable. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss

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00:24:39

#176 My Fitness Update: Strength Training,...

The Leo Alves Podcast ·

2024/10/28

In this episode, I share an update on my fitness journey, including my progress after a hamstring tear. I cover how I’m managing strength training, Brazilian Jiu-Jitsu, and nutrition, as well as the role of rehab, stretching, and foam rolling. I also discuss calorie tracking, protein goals, and how I plan to maintain consistency until my upcoming trip to England. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss

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00:57:07

#175 How to Achieve Fat Loss Success (ft. Mike Doehla)

The Leo Alves Podcast ·

2024/10/24

In this episode, Mike Doehla, former owner of one of the USA's most successful nutrition companies, Stronger U, shares his expert tips and advice on achieving successful fitness progress and fat loss. We discuss the importance of planning, support systems, and community, while also debunking common calorie tracking errors and nutrition misconceptions.Mike offers great tips on setting calorie goals, tracking macros, and even suggesting unsustainable approaches. Learn how to balance energy intake,

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00:26:06

#174 The Winter Arc: Tips for Motivation, Nutrition,...

The Leo Alves Podcast ·

2024/10/21

Winter can bring unique fitness challenges, from shorter daylight hours to colder temperatures, making staying active more difficult. This podcast episode offers excellent tips for overcoming these seasonal obstacles. Learn how to stay motivated by focusing on consistency, incorporating mini workouts, and seeking accountability. Discover winter nutrition strategies to support energy levels, manage holiday indulgence, and discover a mental health suggestion. All of that and much more! 1-2-1 Online

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00:51:33

#173 Eating Well While Travelling: Nutrition Lessons...

The Leo Alves Podcast ·

2024/10/17

Travelling through Central and South America can be a challenge when it comes to maintaining good nutrition. In this episode, nutritionist Hannah Norris shares her experiences and tips for staying healthy while travelling in these regions. From finding vegetables and protein sources to balancing the enjoyment of local cuisine with healthy eating habits, Hannah provides great suggestions and advice for travellers. We discuss everything from street food safety to digestive health and how cultural

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00:14:06

#172 The 'Make It Invisible' Trick

The Leo Alves Podcast ·

2024/10/14

In 2010, I was a 15-year-old addicted to my Xbox 360, spending hours gaming and snacking on junk food. Then, one day, I made a simple change that helped me instantly quit my gaming habit. In this episode, I share how I unknowingly used James Clear's "Make It Invisible" principle from Atomic Habits to break my Xbox habit and what it taught me about building a healthier environment for personal growth. Whether removing temptations or making positive cues more visible, learn how to shape your

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00:18:01

#171 Strength Training Tips: Form, Nutrition, and...

The Leo Alves Podcast ·

2024/10/10

Are you trying to build strength and muscle but not seeing the desired results? In this episode, learn seven key tips that can help you maximise your progress and avoid common mistakes along the way.Find out why good form is more important than lifting heavy weights, the significance of not skipping muscle groups, and how progressive overload is crucial for muscle growth. I’ll also discuss the importance of rest, nutrition, and accountability in your fitness journey. Plus, find out why comparing

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251 results

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