The Kirk Miller Podcast

You've got 53 days until Christmas. What could you achieve if you committed to getting in shape now? In this five-minute episode of The Kirk Miller Podcast, Kirk shares five simple steps to help you lose 5kg before Christmas, improve your energy and head into 2027 feeling your best. In this episode: The five non-negotiables for training, movement, nutrition and alcohol. Why planning your week is e...

What does it really mean to be free? Is it having enough money to stop working, the ability to live wherever you want, or the freedom to wake up each day knowing you're living a life that feels right for you? In Episode 233 of the Kirk Miller Podcast, Jason Graystone explores why financial independence is only one part of the equation — and why having money doesn't necessarily mean having freedom,...

You can have all the motivation and discipline in the world, but if you're constantly surrounded by the wrong people and environments, staying consistent becomes a battle. Recorded live at the recent Built To Last event in London, this episode of The Kirk Miller Podcast features Kirk Miller and Richard Porter discussing one of the most overlooked factors in high performance: your environment. Kirk...

We often blame a lack of time for not reaching our health, performance, and personal goals. But what if the real issue isn't time, it's how we use the energy we have? In this episode, Kirk Miller shares six practical strategies to help you stop trying to "find more time" and instead make better use of the time already available to you. In this episode, Kirk discusses: Identify your energy drains —...

Your mindset affects far more than how positive or motivated you feel. It influences the standards you set, the decisions you make and how you respond when life doesn't go to plan. In this episode of The Kirk Miller Podcast, Kirk shares 10 of the biggest mindset lessons that have shaped his approach to business, health, relationships and life. Drawing on experiences from football, business, relati...

Getting in shape is one thing. Staying in shape when life gets busy, stressful, or unpredictable is another. In this episode, Kirk breaks down the three essential steps for building and maintaining the physique and lifestyle you actually want. Whether you've made great progress before only to fall off track, you're currently stuck at a plateau, or you simply want a more consistent approach to your...

Setbacks are inevitable, whether it's an injury, a bad training session, falling off your nutrition, poor sleep, problems with clients, business challenges, or unexpected changes to your plans. In this episode, Kirk Miller breaks down how he deals with setbacks without allowing them to derail his progress. Rather than getting caught up in frustration or adopting a "fuck it" mentality, he focuses o...

You don't need a fancy diet, complicated biohacking protocol or extreme nutritional rules to improve your health. In this episode of The Kirk Miller Podcast, Kirk challenges the idea that there's one perfect way to eat. From carnivore and keto to whatever diet is currently dominating social media, extreme approaches often get more attention than the fundamentals that consistently produce results....

In this episode of The Kirk Miller Podcast, Kirk comes to you with a raw and honest conversation about one of the biggest reasons people struggle to achieve their health goals: self-sabotage. If you're nowhere near where you thought you'd be with your health this year, this episode explores why the problem may not be your diet, training plan, or lack of discipline — it may be the way you're spendi...

Being busy doesn't mean your training has to disappear. For founders, CEOs and business leaders, there will always be periods when work demands more of your time and attention. The mistake is believing you either need to complete your normal training perfectly or not bother at all. In this episode of The Kirk Miller Podcast, Kirk shares five practical strategies for maintaining effective training...

In this episode, Kirk sits down with Richard D. Moat, an expert in emotional wellbeing, for a conversation about something we don't always know how to talk about: how we actually feel. Because success, achievement, relationships, and even a seemingly "good life" don't necessarily mean we feel good on the inside. Richard shares his perspective on emotional wellbeing, where our emotional patterns co...

Lasting transformation rarely starts with another diet, training plan or productivity hack. It starts with changing the way you think. In this episode of The Kirk Miller Podcast, five guests share the mindset shifts that helped them overcome very different challenges and create lasting change in their health, performance and lives. Mustafa Sener, Richard Porter, Luke Bland, Viktoriya and Jason Gra...

Building a successful business shouldn't mean sacrificing your health in the process. In this episode of The Kirk Miller Podcast, Kirk breaks down three essential skills every founder, CEO and business leader needs to stay in shape while dealing with the demands of running and growing a business. The reality is that your diary won't always be predictable. There will be travel, meals out, long days...

Do you really need to count every calorie to stay in great shape? In this episode, Kirk explains why he hasn't tracked calories or macros for over 20 years, and how he's maintained a lean physique without obsessing over food. Instead of relying on apps and spreadsheets, he shares a simple framework built around consistency, awareness, and smart habits. Whether you're constantly travelling, running...

Training doesn't need to be complicated. With so much conflicting advice online, it's easy to waste time chasing the latest workout trends instead of focusing on the principles that actually deliver results. The reality is that great training has always been built on a handful of fundamentals—and those fundamentals haven't changed. In this episode of The Kirk Miller Podcast, Kirk answers the most...

Summer doesn't make you gain weight. Holidays, barbecues, weekends away and social events aren't the problem. The real problem is losing the systems and routines that keep you healthy for the other nine months of the year. In this episode of The Kirk Miller Podcast, Kirk explains why so many people undo months of hard work every summer—and how a few simple habits can help you stay lean, energised...

Feeling tired all the time isn't normal. Too many business owners and high performers accept low energy, constant stress and burnout as the price of success. The reality is, your energy is one of your greatest assets—and if you don't manage it, every area of your life suffers. In this episode of The Kirk Miller Podcast, Kirk shares the simple six-step framework he uses to help clients identify wha...

You already know what to do. Train. Eat well. Move more. Sleep better. So why do so many people still struggle to stay in shape, full of energy and consistent year-round? In this episode, Kirk explains why information isn't the problem, your standards are. You'll learn how to stop relying on motivation, define your minimum non-negotiable standards, and build a system that keeps you progressing eve...

Most people don't struggle because they lack knowledge. They struggle because they lack accountability. In this episode of The Kirk Miller Podcast, Kirk explains why accountability is the missing link between knowing what to do and actually doing it consistently. Whether your goal is to lose body fat, build muscle, improve your health, or perform better in business, accountability creates the stan...

Nutrition has become far more complicated than it needs to be. Most people know they need to eat better. They've tried meal plans, calorie tracking apps, cutting carbs, cutting fats, fasting, and every new diet trend that promises faster results. Yet despite all the information available, food remains the biggest obstacle standing between them and their goals. In this episode of The Kirk Miller Po...

Most people assume that if they can't train, they'll automatically gain weight, lose fitness, and undo years of hard work. In this episode of The Kirk Miller Podcast, Kirk shares the lessons learned from a period where injury forced him to step away from training and completely rethink his approach to health and fitness. Instead of focusing on what he couldn't do, Kirk shifted his attention to wha...

Most people don't struggle with nutrition because they lack information. They struggle because they overcomplicate it. In this episode of The Kirk Miller Podcast, Kirk sits down with Neil Lewis MBE—entrepreneur, endurance athlete, and long-time Built To Last member—to discuss the realities of managing nutrition in the real world whilst balancing business, family, travel, and life. Despite decades...

In this episode of The Kirk Miller Podcast, Kirk sits down with Luke Bland to explore one of the most inspiring transformation stories ever shared on the show. Luke's journey didn't begin with Ironmans, 100-mile races or marathon finish lines. It began with self-doubt, unhealthy habits, and a life that was heading in the wrong direction. Through a complete shift in mindset, environment, and person...

In this episode of The Kirk Miller Podcast, Kirk sits down with entrepreneur, investor, and hedge fund founder David to discuss his experience after his first 6 weeks inside Built To Last. After decades of building and selling businesses, travelling constantly, and operating in high-pressure environments, David openly shares why health and fitness became the one area of his life that lacked consis...

In this episode of The Kirk Miller Podcast, Kirk breaks down one of the most common questions people ask when trying to transform their body: Can you still drink alcohol and get lean? The honest answer? Yes — but it comes with consequences, trade-offs, and a level of self-awareness most people avoid. Kirk shares his own journey with alcohol, including years of binge drinking while still managing t...