The Leo Alves Podcast

In this episode of The Leo Alves Podcast , I share three personal stories highlighting important lessons in fitness and life. From discovering the benefits of walking during school in South London, recovering from a challenging gym injury, and finally, balancing health and fun during my exchange year in Vermont. Each story offers insights into how consistency, balance, and resilience can shape you...

Hit a wall in your strength training? Tune into "Strength Training Stagnation: Strategies to Smash Plateaus" on The Leo Alves Podcast. Dive deep into the world of fitness plateaus, where I guide you through overcoming common roadblocks in muscle development and weightlifting progress. Learn about the causes of plateaus, from muscle adaptation to workout bore, and discover practical strategies to r...

Join me on the latest episode of The Leo Alves Podcast, "Fuel Your Workout: Essential Nutrition Tips for Health and Fitness." It's just you and me diving into sports nutrition, making it simple and doable for your fitness routine. In this episode, I'll guide you through the maze of macronutrients – breaking down proteins, carbs, and fats – and how they can supercharge your workouts and aid recover...

Navigating the world of fitness can often feel like deciphering a foreign language. From understanding the dynamics of 'HIIT' and 'Circuit Training' to grasping the nutrition concepts of 'Calorie' and 'Carb Cycling', this episode is your ultimate guide. Join me as I break down the essential exercise, training, and nutrition terms every fitness enthusiast, especially beginners, should know. Whether...

Dive into global wellness traditions with "Nutrition & Fitness Around the World: What We Can Learn." Explore the nutritional powerhouse of British oats, the health benefits of Portuguese fish, and the ancient fermented foods of Japan. Discover strength training trends from digital fitness regimes in the USA and England to beach workouts in Portugal and callisthenics in Japan. Delve into weight los...

In this latest episode of The Leo Alves Podcast, I discuss the universe of dietary supplements, providing you a straightforward guide. Discover the science-backed benefits of popular supplements like Whey Protein, Creatine, and Omega-3s. Unmask the risks associated with Yohimbe, Detox Teas, and misleading proprietary blends. Plus, find out if supplements like BCAAs, L-Carnitine, and Powdered Green...

Let's explore the world of habits, drawing parallels from BJ Fogg's 'Tiny Habits' and James Clear's 'Atomic Habits'. Understand the subtle art of habit formation and the transformative power of miniature actions, consistent routines, and the celebration of small victories. With insights from my experiences in Brazilian Jiu-Jitsu and valuable lessons from online coaching 1-2-1 fitness members, I of...

In this episode, I share the story of the Stone Cutter, a timeless tale highlighting the importance of contentment, consistent effort, and staying true to your path. I connect this story to your fitness journey, showing how comparison and chasing perfection can hinder progress. Instead, I encourage you to embrace your unique strengths and take pride in small, consistent actions.   Click here to in...

In this episode of the Leo Alves Podcast, I share 14 key lessons from my 28 years of life. Covering topics from fitness and mindset to personal growth and community, this reflective episode has me discussing thoughts that have shaped who I am today. Whether it’s the importance of resistance training, overcoming procrastination, or embracing the privilege of growing older, these lessons offer solid...

In this episode, I answer your questions about effective weight management strategies, the truth about strength training myths, and nutritional considerations for intense workouts. Learn how to balance fitness goals, injury prevention, and practical tips for staying healthy as you age.   Click here to inquire about working with me online My Instagram My Twitter My TikTok My Facebook My LinkedIn My...

In this episode, I share updates on my fitness and nutrition routine, including transitioning into a bulk and balancing Brazilian Jiu-Jitsu with strength training. I also dive into a Q&A session covering topics like the difference between clean and dirty bulks, the best back exercises for pull day, and why behind-the-head lat pulldowns might not be the best choice. Plus, a quick update on Nero, my...

Seeking a dietary approach that's both sustainable and straightforward? Delve into the pitfalls of complex meal plans, the power of the 'Law of Four' for balanced grocery shopping, and an innovative use of ChatGPT for personalised nutrition advice. This episode is a journey from the basics to tech-assisted dietary strategies. Jay's Instagram My Instagram My Twitter My TikTok My Facebook My LinkedI...

In this short and impactful episode, I share the famous story of the Mexican fisherman and the Harvard MBA. It’s a thought-provoking narrative about simplicity, success, and what truly matters in life. If you've ever felt pressured by society's hustle culture, this story might inspire a new perspective.   My Instagram My Twitter My TikTok My Facebook My LinkedIn My YouTube channel My articles Clic...

In this episode, I chat with Bob Hoover about his fitness journey as he prepares to become a father. We discuss the power of accountability, performance goals, and how consistency can be a game-changer. Bob and I also share thoughts on balancing Brazilian Jiu-Jitsu with weight training, why having fun with exercise matters, and how to avoid falling into the trap of disordered eating while chasing...

In this solo episode, I share my story of pursuing physique competitions and why I eventually walked away. From obsessive calorie tracking to extreme training regimens, I dive into the highs, lows, and lessons learned from my time on the extreme side of fitness. This candidly looks at the mental and physical toll of chasing aesthetic perfection and why I now focus on a balanced, sustainable approa...

In this solo episode, I walk you through the fundamentals for programming leg days for beginners. From essential exercises and warm-up routines to progressive overload and proper nutrition, this episode is your go-to guide for building stronger legs. Whether you're new to working out or looking to refine your leg day approach, there's plenty of advice waiting for you.   My Instagram My Twitter My...

In this solo episode, I share how I maintained my health and fitness during a 28-day trip around England, including gym sessions, Jiu-Jitsu training, and staying in a calorie deficit. I also bust the myth of spot reduction, discuss the importance of leg day, and share exciting updates about my website and new articles. Whether travelling or looking for practical fitness advice, this episode has in...

In this solo episode, I explore navigating fitness in the UK, bust myths about recovery, and discuss the critical role of mindset in achieving goals. I also share tips for transitioning from a sedentary lifestyle to a more active one and introduce my brand-new website, which is packed with helpful resources, guides, and blog posts.   My Instagram My Twitter My TikTok My Facebook My YouTube channel...

In this Q&A episode, I tackle common fitness challenges like maintaining motivation, breaking plateaus, and managing time for exercise. I debunk fitness myths, discuss strategies to stay consistent while travelling and share tips for preventing injuries and tracking progress effectively.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click here to inquire about work...

In this solo Q&A episode, I answer five popular fitness questions, including how to maintain motivation, prevent injuries, and track progress effectively. I also share advice on staying active while travelling and overcoming common barriers like self-consciousness and lack of knowledge.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click here to inquire about worki...

In this solo episode, I share updates from my life, including prepping for my first Brazilian Jiu-Jitsu competition and how I balance work, fitness, and relaxation. I also discuss when to prioritise sleep over workouts, practical steps I took to reduce blood pressure, and why MrBeast’s fitness journey teaches us valuable lessons about patience and realistic timelines.   My Instagram My Twitter My...

In this milestone episode, I celebrate 100 episodes of podcasting and share lessons from my journey. My good friend and strength coach, Myles Nesbeth, joins me as we discuss online coaching, personal training, moving abroad, and how good coaching changes lives. If you're curious about podcasting, fitness coaching, or living abroad, this episode is for you.   Myles' Instagram Myles' Twitter Myles'...

I explore the significance of protein in our diets, explain how much is enough, and offer ten expert strategies for hitting your protein goals.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click here to inquire about working with me online Click here for a free workout plan or fat loss guide Subscribe to my email list Watch this episode on Protein Intake Tips on Y...

In this episode, I share why I took a short break from the podcast, update you on my new training and nutrition goals, and answer listener questions about workout routines, supplements, and managing nutrition during events. This episode covers everything whether you're balancing gym and Jiu-Jitsu, considering creatine, or wondering when to change your routine. Plus, get tips on maintaining fitness...

In this episode, I chat with Alex, a 1-2-1 online fitness member, about his inspiring fitness journey. From struggling with low confidence and unhealthy habits to achieving significant weight loss and building healthier routines, Alex shares how he overcame challenges, stayed consistent, and transformed his life. We dive into his experience with progressive overload, nutrition education, and findi...