The Leo Alves Podcast

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

In this episode, I share a step-by-step plan to lose over 30lbs of body fat in 2025. From creating a calorie deficit to setting protein and step goals, I break down strategies prioritising sustainability and results. Find out the importance of strength training, focusing on what you can add to your diet, and staying consistent with daily activity. If fat loss is your 2025 goal, this episode is pac...

In this episode, I discuss how to set powerful, achievable New Year’s resolutions and share my personal approach to goal setting for 2025. Learn how to define specific, actionable goals, create a realistic plan, and stay accountable without chasing perfection. I also reveal my goals for the year, including improving my Japanese, Brazilian Jiu-Jitsu sessions, and more. Plus, a quick note about my b...

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

In this episode, I share strategies to set yourself up for health and fitness success in 2025. From setting realistic goals and structured workout plans to tracking progress, managing recovery, and finding accountability, this episode provides tips to help you stay consistent throughout the year. If you're ready to take control of your fitness journey, this is your guide for the new year.   1-2-1...

In this episode, I discuss why Spain consistently ranks among Europe’s top countries for life expectancy while the USA faces a troubling decline. From walkable cities and the Mediterranean diet to smaller portions and universal health care, I break down eight key factors that set these nations apart.   1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Ins...

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...

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 Form Buy my Book, "Your Fat Loss Journey Starts Here" Ref...

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 Form Buy my Book, "Y...

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 wh...

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 pa...

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...

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 Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Thr...

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 progr...

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 yo...

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 pursuin...

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 bou...

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.   Buy my Book, "Your Fat Loss Journey Starts...

In this solo episode, I share a sneak peek from Chapter 11 of my upcoming book, Your Fat Loss Journey Starts Here , where I discuss fat loss plateaus. I talk about common causes of plateaus—such as tracking inaccuracies, metabolic adaptation, and fading consistency—and provide strategies to overcome them. Whether navigating a plateau or just curious about why progress slows down, this episode offe...

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...

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 Inqu...

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 goal...

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...

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...

In this episode, I share a personal story about breaking my Xbox 360 gaming habit as a teenager and how it mirrors principles from James Clear’s Atomic Habits . By reshaping my environment, I learned to break a bad habit effortlessly—a lesson I now apply as a fitness coach. Discover how these strategies can help you build better fitness habits, remove bad ones, and take control of your environment...