This week Sid talks to one of the biggest and brightest stars in country music – Lainey Wilson. Back in May, he drove up to Nashville and got to have this conversation in person at Lainey’s farmhouse outside of town. The occasion was a Southern Living cover shoot, and Lainey and Sid sat down on a pair of comfortable chairs in her speakeasy-style basement, which is where she writes a lot of her songs. Lainey couldn’t have been more welcoming as a host, even though she’d been touring nonstop for her latest album, Whirlwind . She’s also hosting the CMA Awards in mid-November, and she’s appearing in the film adaptation of Colleen Hoover’s novel Reminders of Him early next year. But Lainey has clearly not forgotten her small-town roots in Baskin, Louisiana, or the importance of good friends, family, and her faith. She talked a lot about how she stays grounded, how she keeps holding on despite a wild few years in Nashville, and the importance of keeping her people close. She also told some funny stories about her fiance, Devlin Hodges, who goes by Duck, and how she and her family celebrate Thanksgiving. For more info visit: southernliving.com/biscuitsandjam Biscuits & Jam is produced by: Sid Evans - Editor-in-Chief, Southern Living Krissy Tiglias - GM, Southern Living Lottie Leymarie - Executive Producer Michael Onufrak - Audio Engineer & Editor/Producer Jeremiah Lee McVay - Producer Isaac Nunn - Recording Producer Learn more about your ad choices. Visit podcastchoices.com/adchoices…
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Inhalt bereitgestellt von Leo Alves. Alle Podcast-Inhalte, einschließlich Episoden, Grafiken und Podcast-Beschreibungen, werden direkt von Leo Alves oder seinem Podcast-Plattformpartner hochgeladen und bereitgestellt. Wenn Sie glauben, dass jemand Ihr urheberrechtlich geschütztes Werk ohne Ihre Erlaubnis nutzt, können Sie dem hier beschriebenen Verfahren folgen https://de.player.fm/legal.
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
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Inhalt bereitgestellt von Leo Alves. Alle Podcast-Inhalte, einschließlich Episoden, Grafiken und Podcast-Beschreibungen, werden direkt von Leo Alves oder seinem Podcast-Plattformpartner hochgeladen und bereitgestellt. Wenn Sie glauben, dass jemand Ihr urheberrechtlich geschütztes Werk ohne Ihre Erlaubnis nutzt, können Sie dem hier beschriebenen Verfahren folgen https://de.player.fm/legal.
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
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In this episode, I explain why trading card collectors already have the mindset to crush it in fitness—they just don’t realise it yet. From patience and consistency to tracking and long-term thinking, collectors already live by the same principles that build a strong, lean body. Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:41 It's Okay to Give Yourself Permission to Have a Break 03:45 Intro – Why collectors already have the right mindset 05:03 Patience Pays Off 07:10 The Power of Consistency 08:30 Tracking Progress Like a Collector 10:35 Playing the Long Game 12:15 Handling Emotions Like a Pro 14:05 Final Thoughts & Free 14-Day Fat Loss Kickstarter…
I’ve spent years talking about fitness, fat loss, and strength training—and that won’t stop. But lately, I’ve realised this podcast needs to evolve with me. In this episode, I explain why The Leo Alves Podcast is niching down—combining my worlds of fitness, card collecting, gaming, anime, and Marvel. I talk about creative burnout, staying authentic as a coach, and why it’s okay to let your content evolve as you do. If you’ve ever felt torn between different passions, this episode will show you that you can bring them together and still stay true to your mission. Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:24 The Podcast Is Evolving 01:24 Why I’m Niching Down Now 05:00 Authenticity and Creative Growth 08:45 How Pop Culture and Coaching Intersect 10:15 Avoiding Creative Burnout 14:10 My Promise to Long-Time Listeners 15:12 Closing Thoughts + Call to Action…
Most people quit their fat loss journey right before things finally start working. In this episode, I break down the biggest reasons why people give up, from plateaus, scale obsession, and boredom to all-or-nothing thinking—and what actually happens if you stick it out long enough for fat loss to “click.” I’ll share personal experiences, client lessons, and practical strategies so you can stay consistent and finally see results that last. If you’ve ever felt like giving up because fat loss feels too slow or too hard, this episode will help you understand why and give you the tools to push through. Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:39 Intro – Why Most Quit Fat Loss Too Early 01:33 The Struggles Everyone Faces at the Start 03:25 The Biggest Reasons People Give Up 12:40 What Happens When Fat Loss Finally Clicks 15:20 How to Push Through Plateaus & Stay Consistent 18:35 Final Thoughts & 1:1 Online Fitness Coaching…
In this episode, I’m answering 15 of your most asked questions on fat loss, fitness, nutrition, and lifestyle. From the biggest fat loss mistakes and breaking through plateaus, to whether fad diets like keto or intermittent fasting really work, I cover it all. I also mix in some fun personal questions—like my go-to cuisine, surprising foods I’ve tried while travelling, and even the TV shows I can rewatch endlessly. If you’ve ever wondered about cardio for fat loss, supplements like creatine, gym machines vs free weights, or how to stay consistent when motivation drops, this Q&A has you covered. Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:31 Support a Small Fitness Business 01:29 Biggest Fat Loss Mistakes 03:38 Do Supplements Like Creatine Really Work? 06:15 Cuisine I’d Eat Forever 07:28 Breaking Through Fat Loss Plateaus 09:38 TV Shows I Can Rewatch Endlessly 11:57 Gym Machines vs Free Weights 13:22 Surprising Foods I’ve Tried Travelling 14:15 Underrated Exercises Most People Miss 15:39 Dream Dinner With Three People 19:09 Best Cardio for Fat Loss 20:35 Do Meal Timing and Late Night Eating Matter? 22:01 A Non-Fitness Hobby That Might Surprise You 24:00 My Take on Fad Diets (Keto, Carnivore, Intermittent Fasting) 24:53 Staying Consistent When Life Gets Busy 25:55 Is Intuitive Eating Realistic for Long-Term Fat Loss? 28:14 Closing Thoughts…
In this episode, I answer the 10 most common questions about muscle growth so you can finally stop second-guessing your training. From how often you need to work out, to whether soreness matters, to if you can grow muscle on 6 hours of sleep, I break it all down in a simple and practical way. Whether you’re a beginner or experienced lifter, this Q&A will give you the clarity and confidence to build muscle effectively. Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides (including the Protein Cheat Sheet) Timestamps: 01:15 Introduction – Why muscle growth basics matter 04:15 How do I know if I’m doing enough to actually build muscle? 05:53 What’s more important: pushing hard or being consistent? 09:36 Do I need to train 5–6 days per week to grow? 13:02 Is progressive overload just adding weight every time? 14:45 I’ve been lifting but don’t look different — what’s wrong? 18:27 How do I know when to switch up my routine? 20:41 Do rest days slow down muscle growth? 22:08 Can I still build muscle with only 6 hours of sleep? 24:11 Do I need fancy machines, or are dumbbells enough? 26:20 Can I build muscle while losing fat? 27:45 Final thoughts & key takeaways…
Turning 30 has me reflecting on the last three decades and the biggest lessons I’ve learned along the way. In this special episode, I share 18 lessons from 30 years of life, spanning fitness, mindset, and personal growth. From my early injuries in South London gyms, to living in Japan, Vermont, and Texas, to mistakes I made with overtraining, calorie tracking, and balance, I cover the insights that shaped me as a coach and as a person. Whether you’re here for fitness takeaways or life perspective, these lessons will help you avoid the mistakes I made and give you clarity on how to move forward with confidence. Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides (including the Protein Cheat Sheet) Timestamps: 00:16 Introduction – Why turning 30 inspired this episode 01:51 Why Growing Older Truly Feels Like a Blessing 04:52 Physio over doctors: the injury lesson I learned the hard way 06:13 Vermont exchange year – balance beats extremes 07:53 Why saying no to tempura in Tokyo wasn’t freedom 09:48 A solid foundation buys flexibility later 12:01 Trusting your gut in training (hamstring tear story) 13:57 There’s always something you can do (training on crutches) 15:35 Train hard, not reckless – my obsessive 2019 phase 17:14 Chase strength, not “perfect” – beach t-shirt story 19:30 The solution is often easier than the excuse (dojo move) 21:58 Reframing exercise – from punishment to privilege 23:41 Streaks ≠ progress (Duolingo plateau story) 26:41 Why gym etiquette matters – unloading the leg press 27:57 Breaking habits by adding friction – the XBOX story 29:03 Your environment speaks a language – Montreal insight 30:57 Change the room, change the results – farm gym vs real gym 32:29 Naming the hunger – kuchisabishii and snacking 34:12 Boundaries in Morocco – why being “too polite” hurts progress 36:35 Growing older is a privilege – gratitude at 30 37:03 Closing thoughts and reflections…
In this episode, I answer the 10 biggest protein questions people ask when trying to build muscle, lose fat, or improve their health. From how much protein you really need, to whether shakes are necessary, when to eat it, plant vs animal proteins, and even the cheapest ways to hit your protein goals. Everything is covered here! Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides (including the Protein Cheat Sheet) Timestamps: 00:12 Thoughts on a Protein Q&A 01:42 How Much Protein Do You Need Daily? 04:02 Do You Really Need Protein Shakes? 06:08 Can You Eat Too Much Protein? 08:36 Best Time of Day to Eat Protein 09:55 Plant Protein vs Animal Protein 11:46 Best High-Protein Snacks for Busy People 13:46 Protein Timing Around Workouts 15:09 Do You Need Protein Before Bed? 16:17 Cheapest Ways to Hit Protein Goals 17:19 How to Know If You’re Eating Enough 19:16 Final Thoughts and Takeaways…
In this solo episode, I share my personal experience with American food culture as a European who studied, travelled, and lived in the USA—especially the unexpected digestive chaos I faced during my 10-week stay in Texas. From shocking portion sizes and hyper-sweetened cereals to a complete shift in walkability and environment, I break down how these differences impacted my body, my fat gain, and my overall health—even while staying active and eating relatively balanced. I also reflect on how New England felt completely different, and why so many Americans are unknowingly fighting an uphill battle with their food environment. If you’ve ever felt confused or frustrated by your own digestion, portion control, or progress… this one might hit close to home. Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:15 Why I’m sharing this story and what it’s really about 02:04 My background as a European living and travelling in the US 05:39 Burger King in NYC and portion-size shock 06:55 Cookie Crisp in the US vs UK—why it was inedible 08:08 Bulking in Boston and massive Chinese takeout portions 09:47 The Texas experience: digestive chaos from day one 12:08 Why it lasted all 10 weeks and what happened when I flew back 14:16 Vermont: why I lost weight despite partying and smoking 15:00 Texas: why I gained weight despite working out consistently 16:20 I’m not saying American food is bad—just very different 17:07 Questions I still wonder about (cereal sweetness, portion norms) 21:35 Final thoughts for Americans frustrated with their health 22:10 My free 14-day fat loss Kickstarter and how it helps…
In this solo Q&A episode, I unpack the key differences between eating for performance and eating for fat loss, and whether cheat meals help or hurt your progress. I dive into underrated gym tips, how to stay active while travelling without ruining the trip, and why intuitive eating might not be the best choice for fat loss. You’ll hear my thoughts on training when tired, whether meal prep is actually essential, and how I approach programming workouts for busy people. I also share a small habit that unexpectedly improved my life, a travel experience that totally caught me off guard, and what three possessions I’d keep if I could only choose a few. Sign up to Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:57 What’s the difference between eating for performance vs eating for fat loss? 04:31 Are cheat meals helpful or harmful for fat loss? 07:34 What’s one small habit that’s improved my life far more than I expected? 09:46 Should you train when you’re feeling tired or under the weather? 11:43 What’s the most underrated piece of advice for gym progress? 13:03 What’s a simple pleasure I think everyone should try at least once? 14:18 Is meal prep as essential as people make it seem? 16:04 How do I program workouts for someone with a super busy schedule? 17:44 What’s something I used to believe about life that I completely changed my mind on? 20:17 How do I know when to increase weight or reps in the gym? 22:43 What do I think about intuitive eating for people with fat loss goals? 25:16 If I could only keep three possessions, what would they be and why? 26:08 How much protein is too much? Can you actually overdo it? 27:05 What’s a travel experience that caught me completely off guard—for better or worse? 28:55 How can you stay active on holiday without ruining the trip? 30:25 Wrapping up this health and fitness episode…
In this solo Q&A episode, I’m answering your questions about the biggest fitness misconceptions, including why people obsess over the “perfect workout split” when it rarely matters, and how to know if you’re actually eating enough protein. I’ll share a funny, awkward story from my early gym days, my honest take on cardio for fat loss, and a recent mistake I made that taught me a valuable lesson. You’ll also hear my thoughts on breaking strength plateaus, whether supplements are truly worth it, and how random habits from Japan and Portugal still shape my daily routine. To wrap up, I’ll discuss how to bounce back after an injury, why “eating healthy” doesn’t automatically mean fat loss, and how to handle social pressure when no one else around you cares about fitness. Sign up to Become A 1:1 Online Fitness Member 'The Ultimate Guide to Tracking Calories' YouTube Video Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:27 What’s the simplest way to know if you’re eating enough protein? 02:08 Why are people so obsessed with finding “the best workout split” when it rarely matters? 03:49 What’s a funny or awkward story from my early gym days that still makes me cringe? 05:48 How do you break through a strength plateau without overcomplicating things? 07:15 What’s my honest take on cardio for fat loss? 10:09 What’s a recent personal mistake I made that turned out to be a valuable lesson? 14:21 How can you tell if your calorie tracking is actually accurate? 15:38 What’s my view on supplements—are any of them truly worth it? 17:14 What’s a random habit from Japan or Portugal that stuck with me and still shapes my daily routine? 18:55 What’s the best approach for getting back into workouts after an injury or long break? 20:46 Why doesn’t eating ‘healthy’ automatically guarantee fat loss? 22:01 If I could go back and give my 18-year-old self one piece of life advice, what would it be? 22:50 What’s a common gym mistake that wastes people’s time? 24:26 What’s a small, everyday thing that never fails to put me in a good mood? 24:48 How do you handle social pressure when you’re trying to lose fat but everyone around you isn’t? 26:45 Check out my ultimate guide to calorie tracking video!…
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 hacks, and I’ll give you practical advice for staying consistent when life gets busy—without derailing your goals at holidays, weddings, or social events. If you’ve ever wondered about ‘tone up’ workouts, why weight fluctuates even when you're consistent, or the real difference between clean eating and fat loss eating—this episode is for you. Sign up To Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Start My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:13 Where I’ve been 03:17 What’s the biggest mistake people make when they want to lose fat but don’t track their food? 04:51 How can you tell if your workout program is actually working? 06:00 What’s a ‘bad’ habit I used to have that surprisingly taught me a valuable lesson? 07:34 Why is “more workouts” often the wrong answer when progress stalls? 09:28 What’s my take on ‘tone up’ workouts versus actual strength training? 10:55 What’s a recent life lesson I’ve learned outside of fitness that changed how I think? 13:35 How can you stay consistent with workouts when life constantly gets in the way? 15:51 Do gym machines or free weights work better for beginners? 16:55 How living in Portugal has shaped my approach to health and life? 18:10 What’s the most overrated fat loss ‘hack’ I see on social media right now? 18:32 What’s a nostalgic memory from my childhood that still makes me smile today? 20:35 What are three common fitness myths that still frustrate me in 2025? 21:18 Why does weight fluctuate so much, even when you’re “doing everything right”? 22:15 How can you enjoy holidays, weddings, and social events without derailing your fitness goals? 24:06 What’s the real difference between eating ‘clean’ and eating for fat loss?…
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 fitness with family, this episode is for you. Sign up To Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter My Instagram Chris' Instagram Chris' Website My Threads My YouTube channel Free Fitness Guides Timestamps: 00:25 Who Is Chris Gates? Fitness Coaching for Busy Parents 02:26 Common Fitness Misconceptions Parents Have When Starting Coaching 06:03 Why Your Old Fitness Methods Might Not Work Anymore 07:08 A Low-Ceiling, Sustainable Approach to Fitness for Parents 08:39 Focus on Effective Workouts, Not Just Doing More 12:04 Why Flexible Dieting Is a Lifesaver for Busy Parents 14:16 Can Short Workout Sessions Still Be Effective? 19:38 How Two Strength Training Sessions a Week Can Transform You 21:22 Building Strength Is About Smarter Training, Not More Volume 21:56 The Unchanging Fundamentals of Strength Training 23:15 Simple Nutrition Habits That Instantly Improve Health 23:38 The Role of Calorie Tracking for Busy Lifestyles 26:03 Why Flexible Dieting Is Ideal for Mums and Dads 30:23 The Importance of Behaviour Change for Long-Term Success 33:27 Tailgating Traditions Before American Football Games 34:38 Pre-Game Rituals in European Football (Soccer) 35:23 Why American Football Has Few Home Games Per Season 36:33 College Football vs. Professional Football Preferences 40:19 Chris’ Unpopular Opinion About Health and Fitness 44:28 What Chris Has Changed His Mind About Recently in Fitness 44:53 Stop Giving In to Excuses: A Parent’s Wake-Up Call 50:53 Letting Your Kids See You Do the Hard Things 53:38 How to Connect With Chris Gates Online…
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 why most people need to rethink how they train and eat. Sign up To Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter Nolan's Instagram My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:25 Who Is Nolan Vannata? Fitness Journey and Coaching Philosophy 01:34 Why Nolan Started Using Threads Early in the Fitness Industry 04:08 Are American Foods Full of Chemicals? The Truth Behind the Controversy 10:07 What’s Driving the U.S. Obesity Epidemic? 12:38 Leo’s Personal Story: Food Culture Shock in the USA 16:47 Nolan’s Fitness Hill to Die On 17:38 The Truth About Exercise Form and Why It’s Overcomplicated 24:53 Why Threads Could Be a Game-Changer for Fitness Coaches 26:25 Are Blood Sugar Spikes as Bad as People Say? 27:43 Why Fruit Shouldn’t Be Demonised 29:08 When Diet Becomes Your Identity: A Hidden Trap 35:13 The Biggest Fitness Trap Beginners Fall Into 35:33 The Chronic Procrastinator: Starting Is the Hardest Part 36:23 The ‘Marathon Sprinter’: Burning Out by Going Too Hard Too Fast 41:43 Nolan’s Cooking Obsession and Why It Matters 44:09 Nolan’s Favourite American Sports Teams and Players 48:46 Leo’s Viral Threads on Health by Geography 53:03 How to Connect With Nolan Vannata…
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 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter Adam's Instagram My Instagram Adam's TikTok My Threads My YouTube channel Free Fitness Guides Timestamps: 00:25 Meet Adam Pecoraro: His Fitness Journey and Coaching Style 02:22 What It’s Like Living and Coaching in Canada 04:27 The Biggest Fitness Lie Still Pushed in 2025 06:05 Debunking the Carnivore Diet and Its Health Claims 09:13 Liver King, Lies, and the Rise of Influencer Misinformation 10:25 The Truth About Steroids in Hollywood and Social Media 16:28 Common Fat Loss Mistakes Men Make in 2025 20:09 A Realistic Weekly Workout Plan for Busy Men 25:45 Why Knowing What to Do Isn’t Enough for Fat Loss 28:27 Why Men Keep Falling for Unsustainable Diets 30:52 What Sets Apart Men Who Lose 30+ lbs and Keep It Off 37:48 Adam’s Hot Take That Sparks Controversy 39:34 One Modern Trend Adam Wishes Would Disappear 42:55 How to Connect With Adam Pecoraro Online…
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 Member Beth's Website Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter Beth's Instagram My Instagram Beth's TikTok My Threads My YouTube channel Free Fitness Guides Timestamps: 00:27 Beth Feraco’s Background 01:15 Portugal and Spain Nationwide Blackout 03:30 Why Leo Loves the Threads App 04:17 MAHA’s Questionable Nutrition Messaging 08:04 Food Deserts and Policy Failures 10:43 Adults Complaining About Eating Vegetables 13:16 Social Media Backlash Against Basic Nutrition Advice 16:40 The Rise of the “All Sugar Diet” Trend 21:06 Convenience Culture and Rising Obesity Rates 25:04 How to Inconvenience Yourself to Move More 28:08 Chemical Fear vs Real Health Risks 33:34 A Simple Challenge to Cut Back Alcohol 37:17 Red Flags in Athletic Greens and Colostrum Marketing 41:28 Young Leo’s Supplement Obsession 43:07 Why Personal Responsibility Still Matters 46:42 Fitness Influencers Misleading with “Balanced” Messaging 51:08 What Beth Learned From Her Photoshoot Journey 53:16 Stop Procrastinating Your Fat Loss Goals 54:56 Where to Find and Follow Beth Feraco…
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The Leo Alves Podcast
1 Japanese Fitness Culture and Fat Loss Simplicity (ft. Andy Morgan) 1:07:16
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Später Spielen Später Spielen Listen Gefällt mir GelikedIn 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 you’ve only got 2–3 days a week. Whether you're a seasoned lifter or a beginner stuck in a rut, this episode will give you clarity, perspective, and actionable takeaways. Andy's Website Sign up To Become A 1:1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: (00:22) Andy Morgan’s Background (05:43) Why English Limits Global Fitness Science (06:09) Leo’s Gym Experience in Japan (09:14) Misleading Fitness Supplements in Japan (09:54) Cultural Differences: Japan vs the West (11:04) What Successful Clients Consistently Do (15:36) How Weekend Overeating Holds You Back (18:36) Restaurant Portion Sizes and Fat Loss Struggles (22:38) The Problem With Childhood Plate-Clearing Habits (26:03) Why Japan Avoids an Obesity Epidemic (27:27) The Victim Mentality That Sabotages Progress (29:04) Why “I’ve Tried Everything” Usually Isn’t True (35:14) One Simple Nutrition Tip That Works (39:30) Why People Ignore What Actually Works (41:13) Smart Training Plans for 2–3 Days a Week (43:18) Simplifying Your Workout Plan (46:41) Why Full Body Workouts Are Underrated (47:46) The Real Reason People Start With Bro Splits (50:13) Staying on Track Through Life’s Chaos (52:56) How to Handle Self-Sabotage in Fitness (55:53) Beliefs Andy Often Helps Clients Unlearn (58:29) One Thing You’re Overcomplicating in Fitness (01:01:27) Why Accountability Changes Everything (01:02:14) Is Starting Fitness Easier or Harder Today? (01:06:24) Where to Follow Andy Morgan…
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 to do if you’re starting your journey morbidly obese ✅ And why having a plan after your calorie deficit is essential for long-term success If you're stuck in start-stop cycles or unsure whether an aggressive fat loss phase is right for you, this is a must-listen. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Daniel's Instagram Daniel's X Timestamps: 00:32 Who Is Fitness Coach Daniel Yores? 01:00 Daniel’s Wedding & Life Update 03:13 How Does It Feel to Be Married? 04:33 Will Daniel’s Training and Nutrition Change Post-Wedding? 08:45 What Daniel Did with His Fitness & Nutrition Leading Up to the Wedding 14:48 Leo’s 2025 Fat Loss Journey – Reflections & Wins 18:31 Why Waiting for the Perfect Moment Is a Mistake 20:09 Aggressive Fat Loss Phases – What They Are & When to Use Them 25:28 Why You Need Realistic Expectations During Fat Loss 30:03 The Most Common Mistake in Aggressive Fat Loss Phases 31:08 How to Start an Aggressive Fat Loss Phase the Right Way 36:04 Are Steps and Cardio Required for Fat Loss? 39:05 Daniel’s Experience Walking 50,000 Steps a Day 42:03 Fat Loss Advice for Morbidly Obese Individuals Considering Aggressive Approaches 45:05 Why Aggressive Fat Loss Isn’t Ideal Most of the Time 47:20 Most People Don’t Plan for What Happens After the Calorie Deficit 49:53 Where to Stay in Touch with Daniel Yores 50:18 Daniel’s Favourite Social Media Platform Right Now…
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 fat loss to maintenance Plus, I share the sport I wish I could master instantly, the best meal I’ve ever had, and the underrated fitness tip that’s changed results for many of my clients. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:11 Intro – Real-Life Fitness Questions Answered 00:25 How to Avoid Regaining Weight After Fat Loss 03:37 How to Help Someone Who Starts Strong But Loses Momentum 05:36 Something I’ve Changed My Mind About in the Last Few Years (Outside of Fitness) 08:23 Is It Okay to Train When You’re Tired or Run-Down? 09:41 Low-Carb & Keto Diets – Do They Work for Fat Loss? 11:15 If I Could Instantly Be Great at Any Sport… 12:35 How to Approach Fitness While Travelling or on Holiday 15:01 Do You Need to Train to Failure to Build Muscle? 16:32 The Most Memorable Meal I’ve Ever Had (And Why) 17:48 How to Adjust Nutrition When Moving From Fat Loss to Maintenance 19:19 Is the 10,000 Steps a Day Rule Legit or Overhyped? 21:32 A Personal Rule I Live By That Most Don’t Know 22:42 How Important Is Tracking Food Quality (Not Just Calories)? 23:43 If I Could Spend a Day With My Younger Self… 25:19 One Underrated Fitness Tip That Changed Everything for My Clients 26:43 Final Thoughts & Episode Wrap-Up…
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 between a plateau and just needing patience ✅ How I’d help someone intimidated by the gym environment Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:11 Intro – Answering Your Fat Loss & Lifestyle Questions 00:27 Do You Have to Lift Heavy to Tone Up? 02:03 What Matters More for Fat Loss: Diet or Movement? 03:39 A Normal Thing I Irrationally Hate 04:56 Is It Okay to Eat the Same Meals Every Day? 07:01 How to Know If You’re Recovering Well Between Workouts 08:37 If I Had to Delete One App Forever… 10:36 Full-Body Workouts vs Splits – Which Is Right for You? 12:00 How to Help Someone Who Feels Intimidated by the Gym 14:28 A Weird Food Combo That Works 15:44 Are Pre-Workout Supplements Worth It or Overhyped? 17:39 The Bare Minimum for Progress with a Busy Schedule 19:32 Something Small I Did Recently That Made My Day Better 21:25 The Difference Between a Plateau and Needing More Patience 22:26 Where I’d Go for a One-Month Digital Detox 23:44 One Thing I Wish More People Knew About Fat Loss 25:59 Final Thoughts & Takeaways…
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 like drop sets and rest-pause sets are worth your time ✅ And how important tempo is in resistance training Plus, I share personal takes on comfort shows, forgotten hobbies, underrated recovery tips, and a city I’d live in for life. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:11 Intro – Answering Your Fitness, Nutrition & Lifestyle Questions 00:25 What to Do If You’ve Lost Motivation But Still Want to Reach Your Goals 01:31 How to Handle Evening Cravings Without Derailing Progress 03:09 A Hobby I Used to Love But Don’t Do Anymore 04:51 How to Tell If You’re Doing Too Much Cardio for Your Goals 06:39 Training for Aesthetics vs Performance – What’s the Difference? 07:45 My Current Go-To Comfort Show, Movie, or Game 08:38 Best Workout Structure If You Can Only Train Twice a Week 10:46 Does the 80/20 Eating Approach Work? 12:17 A Random Piece of Advice That Stuck With Me for Years 14:10 Rest-Pause Sets, Drop Sets & Other Intensity Techniques – Worth It? 15:54 How Important Is Tempo in Resistance Training? 17:22 If I Had to Live Somewhere Other Than Lisbon, It Would Be… 19:44 A Recovery Method People Focus Too Much On (And What Matters More) 21:11 Something I Enjoy Now That Younger Me Would Have Found Boring 22:34 What to Do If You’re Working Out, Eating “Pretty Well,” But Seeing No Progress 26:03 Final Takeaways & Closing Thoughts…
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 training Plus, I dive into guilty pleasures I’m not guilty about, nostalgic smells, €1,000 shopping sprees, and the fictional universe I’d love to live in for a week. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign up For My Free 14-Day Fat Loss Kick-Starter My Instagram My Threads My YouTube channel Free Fitness Guides Timestamps: 00:11 Introduction – Let’s Dive Into Your Fitness & Lifestyle Questions 01:21 How to Track Progress if the Scale Isn’t Changing 03:39 High-Rep vs Low-Rep Training – When Should You Use Each? 05:21 A Guilty Pleasure I’m Not Guilty About at All 08:30 The Best Way to Build Muscle Without a Gym 10:38 Body Fat Percentage Measurements – Useful or Pointless? 12:10 The Fictional Universe I’d Love to Visit for a Week 13:35 The Most Overrated “Healthy” Food People Rely On 15:40 Navigating Social Eating Situations Without Derailing Progress 18:51 A Smell That Instantly Brings Back a Memory 19:39 Where Complete Beginners Should Start With Strength Training 22:02 Should You Adjust Training Based on Sleep Quality? 24:20 One Tiny Thing That Always Makes My Day Better 25:49 How Stress Affects Fat Loss & Ways to Manage It 28:05 What I’d Do If I Had €1,000 to Blow in 24 Hours 29:08 One Non-Workout Habit That Helps My Clients Get Results 31:07 Final Thoughts & Key Takeaways…
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 personal workout structure, a €50 purchase that surprised me, and a movie quote that randomly pops into my head more than it should. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube channel Free Fitness Guides Timestamps: (00:11) Intro – Your Fitness & Lifestyle Questions Answered (01:49) Why People Fall Off Track on Weekends & How to Fix It (04:26) How to Know When to Increase Your Weights in the Gym (05:40) If I Could Instantly Learn an Instrument, I’d Pick... (06:36) Easy Ways to Boost Protein Without Supplements (09:26) Strength vs Muscle: What’s the Difference in Training? (11:06) A Movie Scene or Quote I Randomly Think About a Lot (13:39) Do You Need to Count Macros or Are Calories Enough? (15:59) How I Personally Structure My Workouts These Days (17:21) My Most Unexpectedly Useful Purchase Under €50 (18:24) Is “Clean Eating” Helpful or Just Clever Marketing? (21:33) Final Thoughts & Key Takeaways…
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 ✅ And a few fun ones—like the childhood game that still holds up today and the subject I’d love to master if it wasn’t fitness Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube channel Free Fitness Guides Timestamps: 00:13 Introduction – Let’s Dive Into Your Fitness Questions 00:27 How to Build Muscle Without “Getting Bulky” 03:44 How Often You Should Change Your Workout Routine 05:42 A Random Habit That Makes My Day Better 09:51 Why You’re Not Seeing Results Even If You’re Doing Everything Right 13:22 How Important Is the Order of Exercises in a Workout? 16:06 If I Could Instantly Master a Non-Fitness Subject, What Would It Be? 17:02 Fasting: Helpful Tool or Unnecessary? 19:33 Is Soreness a Good Indicator of Workout Effectiveness? 21:05 A Movie or Game From My Childhood That Still Holds Up 22:51 How to Balance Enjoying Food While Losing Fat 25:34 Final Thoughts & Key Takeaways…
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 deficit Plus, I answer some fun lifestyle questions like a childhood memory that still makes me laugh, what I’d do with a time machine, and a random topic I could talk about for hours that has nothing to do with fitness. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube channel Free Fitness Guides 00:11 Introduction – Your Questions, My Answers 02:01 Advice for People Who Keep Restarting Their Fitness Journeys 03:48 How Much Sleep Affects Fat Loss & Muscle Gain 07:14 A Childhood Memory That Still Makes Me Laugh 09:03 What to Focus On If You Want to Lose Belly Fat 10:40 How Important Is Tracking Steps for Fat Loss? 13:20 If I Had a Time Machine, Where Would I Go First? 15:15 Fitness Advice That’s Technically True but Misunderstood 17:39 Can You Build Strength & Muscle with Resistance Bands Alone? 20:26 A Random Topic I Could Talk About for Hours 23:13 How to Manage Hunger While in a Calorie Deficit 24:31 Final Thoughts & Takeaways…
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 with just 3 workouts per week Plus, I share some fun personal insights, like an underrated everyday luxury, a skill I’ve picked up that people might not expect, and the one travel experience I’d relive if I could. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube channel Free Fitness Guides Timestamps: 00:11 Introduction – Answering Your Fitness & Lifestyle Questions 02:12 How to Stay Lean Without Obsessing Over Every Calorie 03:41 How to Know If Your Workout Routine Is Actually Effective 05:01 An Underrated Everyday Luxury That More People Should Appreciate 06:57 Best Way to Get Stronger With Minimal Training Time 09:35 A Fitness Rule That Annoys Me (And Why It’s Wrong) 10:44 A Travel Experience I’d Relive If I Could & Why 13:23 Does Eating Late at Night Really Lead to Fat Gain? 15:40 Are There Any Overrated Exercises for Building Muscle? 17:37 A Skill I’ve Picked Up That People Might Not Expect 21:25 How to Build Muscle With Just 3 Training Days per Week 24:08 Final Thoughts & Takeaways…
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 do Plus, I share some fun personal takes, including a place that completely surprised me, who I’d swap lives with for a day, and a piece of technology I couldn’t live without. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube channel Free Fitness Guides Timestamps: (00:20) Introduction – Answering Your Fitness & Lifestyle Questions (00:52) How to Eat Out Without Messing Up Fat Loss Progress (02:46) How to Know If You’re Recovering Properly From Workouts (03:42) A Place I Visited That Completely Surprised Me (05:19) The Biggest Muscle-Building Mistake People Make (07:08) Are Supplements Necessary, or Can You Get Everything From Food? (09:08) Who I’d Swap Lives With for a Day & Why (11:02) Body Recomposition: Can You Lose Fat & Build Muscle at the Same Time? (12:31) A Training Method I Used to Believe In But No Longer Do (15:11) A Piece of Technology I Couldn’t Live Without (17:41) If You Hate Traditional Cardio, Here’s How to Stay Active (19:43) Final Thoughts & Takeaways…
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The Leo Alves Podcast
1 Breaking Fitness Myths, Gym Culture & Strength Mindset (ft. Patrick DiBello) 1:00:05
1:00:05 Später Spielen Später Spielen Listen Gefällt mir Geliked1:00:05
Später Spielen Später Spielen Listen Gefällt mir GelikedIn 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 debate Plus, Patrick opens up about celebrating two years marijuana-free, and we talk about why burning bridges in fitness (or life) is never a good idea. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram Patrick's Instagram Patrick's website My X My Threads My YouTube channel Free Fitness Guides Timestamps: (00:44) Introduction – Who Is Fitness Coach Patrick DiBello? (03:33) The Importance of Not Burning Bridges in Fitness & Life (10:11) Why Most People Are Stronger Than They Think (16:16) Patrick’s Journey: Celebrating Two Years Marijuana-Free (33:33) How to Film in the Gym Without Being Rude (40:00) Store-Bought Bread vs. Fresh Bread – A Fun Nutrition Debate (45:28) Why the Gym Is One of the Best Community Spaces (55:18) How to Stay in Touch with Patrick DiBello…
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The Leo Alves Podcast
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 loss? Plus, I dive into some fun topics, like a book, movie, or show that stuck with me, a hobby I’ve always wanted to learn, and the historical or fictional character I’d love to have dinner with. Sign up To Become A 1-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube channel Free Fitness Guides Timestamps: (00:30) Introduction – Answering Your Fitness & Lifestyle Questions (01:03) Best Way to Lose Fat Without Tracking Calories (02:53) A Book, Movie, or Show That Stuck With Me (05:39) How to Know If You're Training Hard Enough to Build Muscle (07:33) The Biggest Diet Myth People Still Believe (08:52) A Historical or Fictional Character I’d Love to Have Dinner With (11:07) How to Adjust Training & Nutrition for Staying Lean Over 40 (12:25) Are Cheat Meals Useful or Do They Slow Progress? (14:13) A Hobby or Skill I’ve Always Wanted to Learn (15:56) Best Way to Make Progress at Home With Minimal Equipment (16:42) How Much Cardio Do You Need for Fat Loss? (17:42) Final Thoughts & Takeaways…
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 slow Plus, I share a random fact you might not expect, the language I’d instantly master if I could, and a food I could eat every day without getting tired. Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube channel Free Fitness Guides Timestamps: (00:35) Introduction – Answering Your Fitness & Lifestyle Questions (00:52) Fastest Way to Break Through a Fat Loss Plateau (02:09) If I Could Instantly Master a Language, Which One Would It Be? (03:45) How to Know If You're Actually in a Calorie Deficit (05:05) Best Strength Training Exercises for Beginners (06:17) A Food I Could Eat Every Day Without Getting Tired (07:40) How Much Protein You Really Need for Fat Loss & Muscle Growth (09:33) A Common Diet Trend or Fitness Rule That’s Actually Unnecessary (11:16) A Random Fact About Me That Might Surprise You (14:12) How to Stay Motivated When Progress Feels Slow (16:13) Can You Build Muscle Without Lifting Weights? (17:27) Final Thoughts & Takeaways…
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, including a place I’d love to visit, an overrated show or anime, and where I’d live if I could never leave. If you’re looking for straight-to-the-point fitness answers, this one’s for you! Watch the 'Fitness in 5' YouTube Series Here Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads Free Fitness Guides Timestamps: (00:13) Introduction – Answering Your Fitness & Lifestyle Questions (01:45) Advice I’d Give My Younger Self About Fitness & Nutrition (03:27) Can You Build Strength While Losing Fat? (06:13) A Travel Destination I Haven’t Visited Yet But Want To (07:32) How to Train for Fat Loss & Muscle Retention in 30 Minutes (09:31) An Underrated Habit for Long-Term Fat Loss Success (11:57) A Movie, Show, or Anime I Think Is Overrated (13:54) My Honest Take on Intuitive Eating for Fat Loss (15:32) Are Gym Machines Good for Muscle Growth? (16:47) If I Could Only Live in One Country Forever, Where Would It Be? (19:53) How to Stay Consistent With Fitness When Life Gets Stressful (21:32) Final Thoughts & Takeaways…
Some days, you don’t feel like showing up. Whether it’s fitness, fat loss, or any goal you’re working toward, there will be moments when you’re unmotivated, unsure, or just not in the mood. But consistency is about turning up anyway—and that’s exactly what I’m doing in this episode. Today, I had no idea what to talk about. But instead of skipping, I decided to share the exact lesson I want you to apply to your fitness journey: showing up even when it’s not perfect. Progress isn’t about having A+ days all the time—it’s about sticking with it, even when your effort is a C or D. If you’ve ever struggled with staying consistent, this episode is for you. Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads Free Fitness Guides Timestamps: (00:20) Why I Had No Idea What to Talk About Today (01:34) What Real Consistency Looks Like (And Why It Matters) (03:45) A Day Out in Lisbon: My Market Experience (04:36) How Markets Can Be Great for Finding Second-Hand Gems (06:06) Final Thoughts – Wrapping Up…
I recently launched a new YouTube series called ‘Fitness in 5’, where I break down key fitness and fat loss topics in five minutes or less. In this episode, I introduce the series and share the audio versions of the first five episodes, covering everything from losing belly fat to why some people don’t lose weight in a calorie deficit. You’ll get quick, no-nonsense answers to some of the biggest fat loss questions, including: ✅ Does eating healthy automatically lead to fat loss? ✅ Can you lose fat without tracking calories? ✅ Should you cut out carbs to lose weight? ✅ Why am I not losing weight in a calorie deficit? This episode is for you if you’re looking for straight-to-the-point fitness advice. Watch the Full Series on YouTube Here Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads Free Fitness Guides Timestamps: (00:15) Introduction – My ‘Fitness in 5’ YouTube Series (02:35) How to Lose Belly Fat (The Truth) (08:03) Does Eating Healthy Automatically Lead to Fat Loss? (11:45) How to Lose Body Fat Without Tracking Calories (16:03) Should You Cut Out Carbs to Lose Fat? (20:23) Why You’re Not Losing Fat in a Calorie Deficit (25:11) Takeaway Message & Where to Watch ‘Fitness in 5’…
Calorie tracking is one of the most effective tools for fat loss and nutrition awareness, but many people either overcomplicate it or make key mistakes that stall their progress. In this episode, I break down the most common questions around calorie tracking, from whether you should eat back burned calories to how to log your food accurately. Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube Channel Free Fitness Guides Timestamps: (00:12) Introduction – How to Track Calories the Right Way (01:18) New 1-2-1 Online Fitness Member Sign-up Page (04:16) The Amount of Work that Goes into a Small Business (05:32) Should You Eat Back Calories Burned? (07:04) Choosing the Right Units for Accurate Calorie Tracking (07:44) How Consistent Do You Need to Be With Tracking? (09:21) Determining Your Ideal Calorie Intake (Free Calculator) (11:58) Why You’re Not Seeing Progress With Calorie Tracking (16:22) Weighing Food Raw vs. Cooked – Which One’s Best? (17:05) Is Calorie Tracking Too Much Effort? (18:49) When to Stop Tracking Calories (Optimal Duration) (20:08) How to Track Calories When Eating Out (21:45) Is Calorie Tracking for Everyone? Final Thoughts (22:10) Check Out my Online Coaching Page!…
In this episode, I share two powerful lessons that shifted how I view fitness forever. First, a surprising question from a gym member in 2019 made me rethink why fitness is a lifelong journey. Then, my BJJ dojo moving further away revealed why taking action now makes progress easier—while waiting makes it more challenging. If you’ve ever struggled with consistency or motivation, this episode will help you change how you see your fitness journey for good. Plus, check out my book in the show notes—it’s about making fat loss sustainable and realistic for life. Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube Channel Free Fitness Guides Timestamps: (00:12) Introduction: Turning up When You Don’t Feel Like it (03:24) Story #1: A Gym Member’s Question That Changed My Mindset (05:12) Lessons from Brazilian Jiu-Jitsu: The Power of Consistency (05:41) What This Means for Your Fat Loss Approach (07:32) Story #2: How My BJJ Dojo Moving Further Away Changed Everything (08:58) The Problem with Waiting Until Things Get Worse (09:47) Grab My Book to Make Fat Loss Sustainable for Life…
Is fat loss harder in your 30s? In this episode, I debunk the myth of a “slowing metabolism” and dive into the real reasons why weight loss feels tougher as you get older. From career pressures to busier schedules and changes in lifestyle, I’ll explore the challenges—and share actionable tips to help you succeed. Learn how to incorporate strength training, set a step goal, optimise your environment, and manage nutrition, all while navigating a hectic life. Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter Instagram Post Announcing My BJJ Graduation My Instagram My X My Threads My YouTube Channel Free Fitness Guides Timestamps: (00:11) Why Fat Loss Feels Harder in Your 30s (01:03) I Got My Brazilian Jiu-Jitsu Blue Belt (02:20) Obsess Over The Correct Habits (04:53) The Importance of Convenience for Consistency (07:09) Why Losing Weight Feels More Challenging After 30 (08:16) How Increased Income Impacts Eating Habits (09:34) Juggling Kids and Fitness Goals (10:52) How Career Demands Can Hinder Fat Loss (11:59) Why Life Feels Busier in Your 30s (12:48) Summary of Challenges Impacting Fat Loss (15:39) Strength Training: A Fat Loss Essential (16:53) Protein Goals for Fat Loss Success (18:21) Setting a Step Goal to Stay Active (19:30) How to Optimise Your Environment for Better Choices (21:14) Managing Alcohol for Effective Fat Loss (22:25) Summary of Actionable Fat Loss Tips (23:30) Free 14-Day Fat Loss Kickstarter and Closing…
The fitness industry is packed with both golden nuggets and total nonsense. In this episode, I break down some of the best and worst bits of advice I’ve received over the years—so you don’t have to waste time figuring it out yourself. I share key lessons that helped me and my 1-2-1 online fitness members see real results, from the importance of strength training over excessive cardio to why consistency beats perfection. Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube Channel Free Fitness Guides Timestamps: (00:10) Introduction – The Best & Worst Fitness Advice I’ve Received (01:47) Leave a Review! (02:54) Deleting Social Media Apps (03:54) The Polarisation of American Politics (05:38) Switching to the Desktop Version of Apps (11:12) The Best & Worst Fitness Advice I’ve Ever Received (11:39) Best: Strength Training Over Cardio for Fat Loss (13:19) Worst: “Macros Are All That Matter” (15:37) Best: Consistency Beats Perfection (17:26) Worst: You Don’t Need a Workout Program (20:06) Best: Focus on Behaviours, Not Just Outcomes (21:42) Worst: Fasted Workouts Burn More Fat (22:58) Recap & Key Takeaways (23:24) Conclusion & 14-Day Fat Loss Kickstarter…
Menopause doesn’t mean the end of fitness progress—it’s just a new phase that requires the right approach. In this episode, I sit down with fitness coach Kim Schlag to discuss everything you need to know about training, nutrition, and mindset during perimenopause and menopause. We cover common menopause myths, why calories still matter, and how strength training can be a game-changer for long-term health. Kim also shares strategies for diet and exercise, the importance of accountability, and how the right mindset can help you confidently navigate this transition. If you're feeling stuck or overwhelmed by menopause-related fitness challenges, this episode will help you reduce the confusion and take action. Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter Kim's Website My Instagram Kim's Instagram My X My Threads My YouTube Channel Kim's Podcast Free Fitness Guides Timestamps: (00:25) Meet Kim Schlag – Her Journey & Expertise in Menopause Fitness (06:09) What Is Menopause & How Does It Impact the Body? (08:23) The Biggest Challenges of Perimenopause & Menopause (10:51) Do Calories Stop Mattering During Menopause? Debunking the Myth (14:33) How Menopause Myths Spread & Why They’re So Believable (17:13) The Best Diet Strategies for Perimenopause & Menopause (21:28) The Most Effective Workouts for Perimenopause & Menopause (22:31) The Truth About Protein Intake & Menopause (26:43) Do You Need Special Workouts for Menopause? (30:08) Why Accountability is a Game-Changer for Fitness in Menopause (33:59) How Mindset Shapes Your Menopause Fitness Journey (37:44) Common Menopause Misconceptions You Need to Ignore (39:28) Why Strength Training is the Secret to Staying Youthful (41:00) Where to Find Kim Schlag & Learn More…
Are you training consistently but not seeing the results you expected? In this episode, I break down seven common reasons why your workouts aren’t delivering progress—and what you can do about them. From protein intake and nutrition consistency to structured programming and progressive overload, I’ll cover the key factors holding you back. Sign up To Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube Channel Free Fitness Guides Timestamps: (00:11) Introduction – Why You’re Not Seeing Progress (01:13) I Achieved My Blue Belt at Brazilian Jiu-Jitsu (05:03) Focus on the Process, Not the Outcome (07:12) Reasons You’re Not Seeing Progress in the Gym (07:51) The Importance of Protein Intake (09:21) Why Inconsistent Nutrition Holds You Back (11:02) The Power of a Structured Workout Plan (12:49) Progressive Overload: The Key to Growth (14:46) Are You Overdoing Cardio? (16:41) How Alcohol Slows Your Progress (18:59) The Missing Ingredient: Patience (21:23) Recap & Final Takeaways (21:57) Free Resources & 14-Day Fat Loss Kickstarter…
In this episode, I break down the 6 simple habits that completely transformed how I approach fitness. From walking 8,000-10,000 steps daily to prioritising protein at every meal, these habits make staying fit easy, sustainable, and realistic for a busy lifestyle. You'll learn how to set up your environment for success, cut back on alcohol without missing out, and embrace accountability to stay consistent. Whether you're just starting out or looking for ways to simplify your fitness journey, these tips will make fitness work with your life—not against it. Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube channel Free Fitness Guides Timestamps: (00:10) Introduction: Simplify Fitness with 6 Habits (01:24) Having More Features as of Recent on the Podcast (02:41) Emphasising Non-Fitness Related Guests too (04:01) Booking Flights to Morocco (05:31) First Visit to Africa (05:59) Travel Plans for 2025 (06:49) These 6 Habits Changed Everything for Me (07:14) Habit 1: Walking 8,000-10,000 Steps a Day (10:05) Habit 2: Strength Training 3 Times a Week (13:05) Habit 3: Prioritising Protein at Every Meal (14:33) Habit 4: Optimising Your Environment for Success (17:40) Habit 5: Limiting Alcohol for Better Results (19:43) Habit 6: Embracing Accountability for Consistency (21:57) Summarising: Fitness That Fits Your Life…
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 Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter SKTs Instagram My Instagram SKTs Spotify channel My X My Threads My YouTube channel SKTs YouTube channel Free Fitness Guides Timestamps: (01:19) Who Is SKT Artist? (04:27) When Did SKT Know He Wanted to Be a Musician? (07:11) SKT’s Early Days in Music Production (08:58) Releasing His First EP: The Beginning of SKT’s Career (10:25) How SKT Started His Relationship with Sony (12:53) Why SKT Went Back to Finish University (16:13) Starting His Own Studio Business as a Musician (19:16) Balancing Artistic Goals and Producing for Others (22:42) SKT’s Viral Breakthrough in Italy (25:55) Building a Career You’re Passionate About (31:24) The Moment SKT Almost Left Music Behind (33:20) Social Media’s Role in Leveling the Playing Field (36:04) Advice SKT Would Give to His Younger Self (40:05) SKT’s Musical Inspirations: Travis Scott, Mike Dean, and More (42:13) Why Mike Dean Is the GOAT (43:08) Avoiding Misguidance From Social Media as a Musician (45:31) Where to Find SKT Artist Online…
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 Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram Jeff's Instagram My X My Threads My YouTube channel Jeff's YouTube channel Free Fitness Guides Timestamps: (00:43) Who Is Jeff Pachtman? (03:02) The Brutal Reality of Freelancing (06:47) Discussing Leo’s Book: ‘Your Fat Loss Journey Starts Here’ (09:03) TikTok Chaos in the USA: What’s Going On? (10:52) How a TikTok Ban Could Have Impacted the Fitness Industry (13:37) The Downfall of Twitter: What It Means for Social Media (16:52) Exploring the TikTok Algorithm and Its Unique User Base (22:38) Trending Topics in Health, Fitness, and Nutrition for 2025 (29:33) Debunking the Starvation Mode Myth in Nutrition (39:37) Unawareness Around Excessive Calorie Consumption (41:36) Why Using a Food Scale Is Crucial for Calorie Tracking (45:53) Jeff Pachtman on Nutrition for Performance vs Aesthetics (51:51) The Problem with Highly Palatable Foods in Your Environment (55:18) Where to Connect with Jeff Pachtman…
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 exploring fitness-related topics in a game of "Underrated or Overrated." Become A 1-2-1 Online Fitness Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram Terry's Instagram My X My Threads My YouTube Channel Terry's YouTube Channel Free Fitness Guides Timestamps: (00:28) Introducing Terry Lin: Personal Trainer (02:30) Terry Lin’s Great Powerlifting Personal Records (05:23) The Secrets Behind Building Exceptional Strength (09:23) Why a Structured Workout and Nutrition Plan is Crucial (11:13) Goal Setting in Fitness: Why Specificity Matters (15:13) The Value of Accurate Calorie Tracking for Progress (23:03) Lessons from Injuries in Brazilian Jiu-Jitsu (31:35) How to Stay Motivated to Keep Working Out (33:28) The Game-Changing Power of Accountability in Fitness (35:25) Why Consistency is a Skill You Can Master (37:56) Why You Don’t Need 100% Consistency to Succeed (40:18) How Tracking Your Progress Can Boost Motivation (41:27) Fun Fitness Takes: Underrated or Overrated Game (41:48) Are Apple Watches Overrated? (42:30) The Truth About Seed Oils: Overrated or Not? (43:43) Is the Nintendo Switch Worth It for Fitness or Fun? (45:52) Do Calorie Calculators Live Up to the Hype? (46:38) Is Visiting Times Square Overrated? (47:04) What Scale Weight Tells You About Progress (47:46) Is the Kindle an Underrated Tool for Learning? (49:14) Where to Connect with Terry Lin…
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 Member Buy My Book, 'Your Fat Loss Journey Starts Here' Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube Channel Free Fitness Guides Timestamps: (00:46) Why I’d Do Things Differently This Time Around (02:00) Daily Email Series: 14-Day Fat Loss Kickstarter (04:20) My Experience From Recently Visiting Madeira Island (05:05) Similarities and Differences Between Mainland Portugal and Madeira Island (06:16) My Schedule in Madeira Island (08:12) Everything I’d Do Differently to Lose 18kg Again (08:41) The Truth About Supplements and Fat Loss (10:59) Progressive Overload: The Game-Changer for Strength Training (12:14) Why Walking Beats Cardio for Consistency (13:24) Don’t Eat Back Calories Burned: Misleading Smartwatch Data (15:29) The Power of Prioritising Fibre for Satiety and Digestion (16:41) The Hidden Calories in Cooking Oils (18:31) Why Accountability is the Key to Staying on Track (20:58) Summary: Smarter Strategies for Sustainable Fat Loss…
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 Member Buy My Book, "Your Fat Loss Journey Starts Here" Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube Channel Free Workout Plan Free Fat Loss Guide Timestamps: (00:12) The Misleading Claim: '95% of Diets Fail' (01:04) Travelling to Madeira Island (05:12) The Issue With ’95% of Diets Fail’ (05:58) Defining "Failure" in Weight Loss Studies (07:18) Outdated Research: Where the 95% Stat Comes From (08:53) Modern Fat Loss Strategies vs. Crash Diets (12:03) Improvements Beyond the Scale: Health Wins Overlooked (13:44) Cherry-Picking Statistics in Dieting Studies (14:25) Final Thoughts: Why the '95% of Diets Fail' Myth Hurts People…
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The Leo Alves Podcast
1 How to Learn Any Language (ft. Gio & Marcel Mendes) 1:12:17
1:12:17 Später Spielen Später Spielen Listen Gefällt mir Geliked1:12:17
Später Spielen Später Spielen Listen Gefällt mir GelikedLearning 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 inspiration to guide your journey. Become A 1-2-1 Online Fitness Member Buy My Book, "Your Fat Loss Journey Starts Here" My Instagram Gio's Instagram Marcel's Instagram Gio's YouTube My X My Threads My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Timestamps: (01:32) Who Are Marcel and Gio? (02:13) What Inspired Marcel and Gio to Learn Japanese? (06:02) Favourite Dragon Ball Characters: A Fun Icebreaker (07:15) Overcoming Intimidation When Learning a Different Language (11:05) How Learning Japanese Differs From English Learning (14:09) Language Exchange: Are Apps, Websites, and Calls Effective? (25:23) Can Duolingo Actually Help You Learn a Language? (34:47) The Power of Immersion and How to Recreate It at Home (42:09) Watching TV in Your Target Language: Tips and Insights (44:59) Avoiding English Responses to Strengthen Language Skills (47:40) Marcel and Gio’s Biggest Struggles in Learning Japanese (and How They Overcame Them) (1:04:33) The Best Rewards of Reaching Fluency in a New Language (1:07:45) Is There Still Value in Using Language Learning Textbooks?…
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