The Leo Alves Podcast

In this episode, I sit down with Dr. Josh Smith, a behavioural psychology expert, to discuss the challenges of creating lasting change. We explore topics like navigating resistance from family and friends, the value of community, and how your environment shapes your habits. Dr. Smith also sheds light on managing hunger and cravings, avoiding relapse drift, and overcoming the psychological hurdles...

In this episode, I read a chapter draft from my upcoming fat loss book, focusing on the role of community, environment, and microculture in achieving your fitness goals. Learn tips on handling peer pressure, optimising your surroundings, and building a supportive network to help you stay consistent on your journey.   Inquire About Becoming a 1-2-1 Online Fitness Member Instagram X (Twitter) Thread...

Discover why protein isn't just for athletes but a vital nutrient for everyone. I discuss with you the best and worst protein sources, from seafood to nuts, offering practical advice for integrating optimal protein intake into your diet. Whether you're a gym enthusiast or a casual listener, learn how protein serves your body, aiding in repair, hormone production, and overall well-being, and find o...

Let's discuss everything breakfast-related. I will debunk the myths about fasting vs. eating before exercising and then share tips on balancing proteins, carbohydrates, healthy fats and fibre to optimise your energy and performance. I also share five easy and adaptable breakfast suggestions, including omelettes, oats, frozen fruit blends, sandwiches, and cereals. So join me in this episode to impr...

In this episode, I discuss the tremendous power of walking, specifically from a fat loss perspective. I expand on the myths surrounding the 10,000-step goal and provide practical tips for increasing your NEAT (Non-Exercise Activity Thermogenesis). Learn how integrating simple walking routines can significantly better your health, mood, and cognitive function, making it an ideal exercise for everyo...

In this episode, I share three personal fitness stories that have shaped my philosophy as an online fitness coach. From overcoming beginner mistakes in South London to refining training techniques during university to learning budget-friendly nutrition hacks in Japan, these stories highlight key lessons for anyone on a fitness journey.   Inquire About Becoming a 1-2-1 Online Fitness Member Instagr...

In this podcast episode, I dive into dietary fibre, discussing the what, how, and why of fibre consumption for optimal health. Discover a sensible fibre intake goal and understand the risks associated with low fibre consumption. Learn practical strategies to double your current fibre portions and aim for at least 4g of fibre with every meal. I’ll discuss how to front-load your dietary fibre intake...

“Mediterranean Diet Explained: Basics for Beginners” is an enjoyable episode covering this popular eating approach. Discover the basics of a Mediterranean diet, from fruits and vegetables to whole grains, nuts, seeds, and olive oil, and learn how incorporating seafood, legumes, and moderate dairy can contribute to a balanced, nutrient-rich lifestyle. I will debunk common myths about weight loss an...

This episode focuses on Vermont's notably low obesity rate, the second lowest in the United States out of all the mainland states. The discussion begins with some context and then expands on the state's outdoor lifestyle, highlighting how its natural beauty and terrain encourage an active lifestyle among residents. Vermont's cities and towns are praised for their walkability, contributing to the p...

In this episode, I’m joined by Brendan Cobbina, also known as "The Black John Cena," for a conversation about fitness myths, the importance of mastering the basics, and why dirty bulking and overcomplicating fitness don’t work. Brendan shares his insights on the RDL technique, the dangers of steroids for young gym-goers, and why he advocates keeping fitness simple. We also discuss gym culture, bui...

In this episode, I chat with my 1-2-1 online fitness member, Anca Novac, about her inspiring fitness journey. From transforming her metabolism to preparing for her wedding, Anca shares her experiences, challenges, and biggest wins. Listen to her strength goals, fitness progress, and insights into maintaining long-term fat loss success.   Inquire About Becoming a 1-2-1 Online Fitness Member My Inst...

In this episode, I talk about whey protein, starting from the basics and then exploring protein's critical role in muscle growth and fat loss. I take the time to bust some common myths and offer tips on the optimal timing and the recommended whey protein intake, whether you're hitting the gym hard or taking rest days. I also take a closer look at how the nutritional quality of whey protein stacks...

In this episode, I explore the essentials of creatine monohydrate, a popular supplement for boosting muscle growth and energy levels. The discussion starts by explaining how creatine works and its benefits for enhancing physical performance. Safety concerns are addressed, reassuring you of its well-established safety profile. The debate between powder and pill forms of creatine is touched on along...

In this episode, I chat with Laura McKee, a long-term 1-2-1 online fitness member and shopper behaviour consultant, about supermarkets' fascinating strategies to influence your shopping habits. From loyalty programs to product placement and health-focused initiatives, Laura shares expert insights that will change how you think about grocery shopping.   Inquire About Becoming a 1-2-1 Online Fitness...

In this episode of "The Leo Alves Podcast," join me as I explore Stefan O'Connor's journey from Arsenal's Youth Academy to his first professional contract, League Two with York City, MVV Maastricht in the Eerste Divisie and then finishing with Newcastle United. Stefan shares his experiences on and off the pitch, including training under Arsene Wenger, playing alongside legends like Per Mertesacker...

Join me on this episode of "The Leo Alves Podcast," where Miguel and I explore living a healthy lifestyle away from home, with a special spotlight on Singapore's innovative health and fitness strategies. This episode offers a unique blend of insights into Singapore's impressive health statistics, from its low obesity rates to its citizens' long life expectancy and how these achievements can inspir...

In this episode, I share three pivotal fitness lessons from my life, including overcoming injuries, adapting my routine in Japan, and navigating fitness challenges during a summer in Texas. Discover how each experience taught me something valuable about consistency, flexibility, and the importance of adapting to your environment.   Inquire About Becoming a 1-2-1 Online Fitness Member Instagram X (...

Jump into the intriguing world of Italian health in 'Italy has the lowest obesity rate in Europe: Here's Why'. This episode explores how Italy, known for its rich cuisine, like pizza and pasta, achieves Europe's lowest obesity rate. I examine critical factors such as the Mediterranean diet, pedestrian-friendly cities, social eating habits, and the cultural significance of food in Italy. Discover h...

Discover Japan's Health Secrets in 'Japan's Health Secrets: Low Obesity and Long Life Explained'. This episode discusses Japan's unique approach to health, examining factors like their efficient public transport system, dietary habits of smaller portions on smaller plates, readily available nutritious foods, and the cultural practice of Hara Hachi Bun Me. I explore how everyday activities like cyc...

Step into the gym confidently in this empowering episode: 'Conquer Gym Fear: A Beginner's Guide to Gym Confidence'. I tackle the common issue of gym intimidation, offering practical strategies and psychological insights to help first-time gym-goers overcome their fears. From understanding the root of gym anxiety to actionable tips like having a workout plan and learning exercises beforehand, this...

Explore the vital connection between sleep and fitness in this insightful episode, 'Sleep: The Secret Ingredient of Fitness'. Learn how rest enhances weight loss, muscle building, and exercise recovery. Delve into the science of sleep stages and their impact on physical performance. This episode offers practical tips for improving sleep patterns to optimise fitness results. Key topics include the...

Join me, Leo Alves, on "The Leo Alves Podcast" as we discuss "Shift Work and Fitness". This episode is a must-listen if you're a night shift worker and facing the health challenges of irregular work schedules. I tackle critical issues like disrupted sleep patterns, maintaining regular exercise routines, and developing healthy eating habits amidst unconventional working hours. Whether in healthcare...

Join me, your online fitness coach, in this dynamic episode of The Leo Alves Podcast as we launch into 2024 with essential fitness and nutrition tips. Perfect for beginners and intermediates, my '2024 Fitness Blueprint' offers practical workout plans and healthy eating strategies to transform your health journey. Discover key insights into setting realistic goals, maintaining consistency, and opti...

In this episode, I share the fascinating story of Pheidippides, the ancient Greek runner whose journey gave birth to the modern marathon. Learn how his tale of endurance, resilience, and determination connects to your own fitness journey. Whether you're striving for impossible goals or looking for inspiration to push past barriers, this story reminds us that our limits are often further than we be...

In this episode of The Leo Alves Podcast , I reflect on a tough week where food poisoning disrupted my routine but taught me the value of showing up, even when things don’t go as planned. I discuss the importance of consistency, how small efforts on tough days can make a big difference, and how this mindset applies to fitness and life. If you’ve ever struggled to maintain momentum in challenging t...