The Leo Alves Podcast

In this solo episode, I share the ancient Greek legend of Milo of Croton and how it illustrates the concept of progressive overload—a key principle in strength training. Discover how Milo’s dedication, hard work, and perseverance helped him become the strongest wrestler of his time and how you can apply his lessons to your fitness journey.   My Instagram My Twitter My TikTok My Facebook My YouTube...

In this episode, Traci Townsend joins me to discuss the importance of strength training as we age. We explore why staying active is crucial for long-term health, the misconceptions around strength training for older adults, and why walking is one of the most underrated exercises. Traci also shares her advice for younger listeners and reflects on how fitness trends have evolved over the decades. Wh...

In this episode, Miguel Mendes and I explore the fascinating world of caffeine and coffee, diving into its impact on fitness, digestion, and sleep. We discuss the cultural aspects of coffee consumption, jet lag recovery strategies, and how fitness plays a role in ageing gracefully. Whether you're curious about quitting coffee, dealing with jet lag, or staying active in later life, this episode off...

In this episode of The Leo Alves Podcast, my friend Aswad Martin and I take a deep dive into discipline and motivation and how they intersect in fitness. We explore why motivation is still valuable despite its fleeting nature, how to optimise your environment to reduce reliance on willpower, and the role of community and philosophy in building sustainable habits. Key topics covered include: The ba...

In this episode of The Leo Alves Podcast, I’m joined by fitness coach and online personality Brendan Cobbina, famously known as "The Black John Cena." Brendan and I tackle common misconceptions in the fitness world, including the overemphasis on protein intake and the dangers of extreme dieting. Brendan shares his “No Protein Shake” challenge, offering insights into building muscle with whole food...

In this episode, I take a break from the usual fitness advice to dive into a personal passion: books. Over the past two years, I’ve read some incredible titles that have shaped my perspective on fitness, habits, and life. From Atomic Habits by James Clear to Dale Carnegie’s timeless How to Win Friends and Influence People , I discuss key takeaways and how they’ve influenced my coaching philosophy....

In this episode, I’m joined by Alexa Cohen, a New York-based personal trainer who is passionate about helping women transition from cardio-focused routines to strength training. Alexa shares her journey from competitive gymnast to strength coach and how her experiences shape her training philosophy. We discuss: How to achieve your first chin-up. The importance of performance goals in fitness. Prog...

In this episode, I share a personal update on my Brazilian Jiu-Jitsu (BJJ) training, my current gym routine, and how I balance both with proper nutrition. I also dive into some common fitness and nutrition topics, including: The benefits of strength training over cardio for weight loss. My thoughts on pre-workout supplements and when to use them. Why the glycemic index isn’t something you need to...

In this episode, Myles Nesbeth joins me to break down the essentials of gym etiquette. From putting your equipment back to avoiding unsolicited advice, we discuss the dos and don’ts that every gym-goer should follow. Myles shares his thoughts on creating a respectful, safe, and enjoyable gym environment for everyone. Whether new to the gym or a seasoned member, these tips will ensure you’re always...

In this episode, I tackle three topics: how to fit exercise into your busy schedule, why Italy has the lowest obesity rate in Europe, and essential tips for anyone starting or returning to strength training.   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...

In this episode, I break down 14 common fitness myths that may be holding you back from achieving your goals. From the truth about carbs and cardio to understanding why lifting weights won't make you bulky, I cover it all. If you're tired of misinformation in the fitness world, this episode will set the record straight and help you focus on what truly works.   My Instagram My Twitter My TikTok My...

In this episode, I explore whether obesity is genetic or environmental, share insights on sodium intake and its impact on health, and discuss simple tips for improving workout consistency. I also tackle the common myth of spot-reducing fat and review a website called Labdoor that helps evaluate supplements for quality and accuracy.   My Instagram My Twitter My TikTok My Facebook My YouTube channel...

In this episode, I sit down with Miguel Mendes to dive into some of the biggest myths and trends in fitness and nutrition. We discuss how gyms are surprisingly supportive spaces, why staying active boosts your energy levels, and how to reevaluate your fitness goals after an injury. Miguel also shares insights on veganism, the rise of the carnivore diet, and why sustainable methods lead to better l...

In this solo episode, I discuss the benefits of deep tissue massages, my experience starting Brazilian Jiu-Jitsu, and how I’m adjusting my fitness routine to balance martial arts and strength training. I also tackle listener questions about fibre intake, managing calorie surpluses, when to change your training routine, and what to do if muscle growth stalls.   My Instagram My Twitter My TikTok My...

In this solo episode, I tackle common fitness questions, including whether you should train when sore, why sweating isn’t a measure of progress, and how to fix muscle imbalances. I also share updates on my personal fitness journey, the benefits of social interaction for mental health, and why I’m starting martial arts.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles...

In this solo episode, I dive into why obesity is so low in Japan, explore practical strategies to overcome gym intimidation, and explain whether losing fat and building muscle simultaneously is possible. I also share why most people quit their fitness journeys and actionable tips to stay consistent.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click here to inquir...

In this episode, I cover three key fitness topics: overcoming gym intimidation, improving your sleep, and losing weight without tracking calories. From tips to build gym confidence, to sleep habits that enhance recovery, and straightforward strategies like the Three Plates Two Snacks method, I’ve got advice to help you move forward.   My Instagram My Twitter My TikTok My Facebook My YouTube channe...

In this episode, I discuss three practical fitness topics: how to lose weight simply, tips for effortlessly increasing your step count, and key considerations for designing effective workouts. Whether you want to improve your fitness, lose weight, or build better workout routines, this episode has advice you can apply today.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My art...

In this episode, I tackle three topics you voted for: how to lose weight on a budget, building muscle in simple terms, and growing your glutes efficiently. Learn practical and budget-friendly tips for weight loss, the basics of muscle building, and the most effective training and nutrition strategies for glute development. Perfect if you're looking to improve your fitness without overcomplicating...

Kick-off 2023 with tips to crush your fitness goals. From setting realistic expectations and creating structured routines to using consistency calendars and optimising your environment, this episode shares seven essential strategies for long-term progress in fitness.   Email me at leo@kairos.online My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click here to inquire a...

This episode explores how the menstrual cycle impacts fat loss, resistance training, and overall fitness goals. Learn about the different phases of the cycle, how hormones influence appetite and strength, and practical strategies for working with your cycle for optimal results.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click here to inquire about working with m...

In this personal and reflective episode, I share three pivotal stories that shaped my fitness journey and coaching philosophy. From my obsessive calorie-tracking days to a wild boar encounter that reignited my cardio routine, and lessons learned growing up in South London, this episode blends personal anecdotes with practical fitness insights.   My Instagram My Twitter My TikTok My Facebook My You...

In this personal episode, I dive into stories from my childhood growing up in South London, my thoughts on productivity, and how a wild boar encounter changed my perspective on cardio. From Blackberry Messenger days to early gym experiences, I reflect on the lessons that shaped my fitness journey and coaching style. If you're curious about my backstory or want to learn more about the importance of...

In this solo Q&A episode, I answer your top fitness and lifestyle questions, from building a killer workout routine with just three gym days a week to losing weight without counting calories. I also tackle intuitive eating myths, share top book recommendations, offer tips for going freelance, and explain how to make the most of rest days.   My Instagram My Twitter My TikTok My Facebook My YouTube...

Melissa returns to the podcast to share her incredible year-and-a-half fitness journey. From overcoming self-doubt to mastering sustainable habits, she reflects on key lessons, including the importance of positive self-talk, embracing maintenance phases, and tackling gym performance goals. Melissa’s story highlights the transformative power of consistency, mindset shifts, and trusting the process....