The Leo Alves Podcast

In this episode, I share tips for maintaining your fitness goals during December without missing out on the festive fun. From adjusting your mindset to focusing on performance goals and setting bright lines for social events, this episode is your guide to staying consistent while enjoying the holiday period.   My email: leo@kairos.online My Instagram My Twitter My TikTok My Facebook My YouTube cha...

In this Q&A-style episode, I tackle common fitness questions, including how often you should train, how long workouts should last, and how to build muscle effectively. You'll also hear about progressive overload, the role of rest days, and why exercise for weight loss might not be the best approach.   Click here to watch the "How to progressively overload" video My Instagram My Twitter My TikTok M...

In this episode, I sit down with Aswad Martin to discuss training through injuries, balancing fitness with a busy life, and why motivation and discipline both play important roles. We also explore shifting from aesthetic-focused training to performance-based goals, the importance of variety in workouts, and the role of walking in overall health. Whether you're a seasoned gym-goer or just starting...

In this in-depth conversation on The Leo Alves Podcast with fitness expert Jordan Syatt, we dive deep into a range of topics for anyone on a health and fitness journey. From the joys and lessons of fatherhood to Jordan's opinions on consistent YouTube content, we also tackle common fitness misconceptions, especially as the holiday season approaches. Learn why shifting the focus from fat loss can b...

In this episode, I answer five of your most common fitness questions, covering how to stay consistent, whether cardio harms your gains, and how to lose fat without losing muscle. I also dive into the impact of steroids, Photoshop, and lighting tricks on fitness standards, and why setting performance and consistency goals is key.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My...

In this episode, I’m joined by Patrick DiBello, a fitness coach passionate about bodyweight training and home gym setups. We discuss everything from choosing the best equipment for a home gym to overcoming fitness procrastination. Patrick shares practical tips, such as prioritising protein, staying hydrated, and finding enjoyable activities that keep you consistent.   My Instagram My Twitter My Ti...

In this episode, I share updates on my weight loss journey, including how I’ve lost 5-6kg since August and lessons learned. I also talk about my vlog series on YouTube, breakfast tips for weight loss, and why patience is key when facing plateaus. Plus, I discuss my recent move to Lisbon and what’s next.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click here to in...

In this solo episode, I share six tips to help reduce overeating and regain control of your eating habits. From the Apple Test to optimising your environment, these simple strategies are perfect for anyone struggling with food cravings or over-snacking.   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...

In this episode, I sit down with fellow fitness coach Myles Nesbeth to discuss his journey in strength and conditioning, lessons from travelling to Portugal and Arizona, and practical tips for smarter training. From glute exercise techniques to overcoming ego lifting, Myles shares his insights on balancing fitness, life, and personal growth.   Click here for Myles' Instagram Click here for Myles'...

In this episode, I sit down with Laura McKee, one of my 1-2-1 online fitness members, to talk about her inspiring journey through weight loss surgery, fitness struggles, and ultimate success. Laura shares her story of undergoing a gastric sleeve, learning the importance of consistency, and balancing her fitness goals and social life. From tracking calories to smashing personal records in the gym,...

In this episode, I’m joined by fitness professionals Bob Hoover and Jeff Pachtman to discuss the realities of content creation, diet myths, and fitness accountability. Jeff shares thoughts from his viral reel about white rice, while Bob reflects on his experiences with extreme diets like keto and carnivore. We explore why some foods are demonised, the importance of reading beyond study abstracts,...

In this episode, Daniel Yores joins me to reflect on lessons we've learned through fitness, life, and personal growth as our birthdays approach. From mastering movement patterns to avoiding dirty bulking, we discuss lessons for anyone looking to improve their health and mindset. Discover why structured workout plans matter, how belief impacts success, and why complaining gets you nowhere. We also...

In this solo podcast episode, I share 27 key lessons I've learned over 27 years, drawing from life experiences, fitness coaching, and personal growth.   My email: leo@kairos.online 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   Timestamp...

In this episode, I chat with Anca Novac, one of my 1-2-1 online fitness members, about her inspiring three-year fitness journey. From overcoming gym intimidation to building sustainable fitness habits, Anca shares how she transitioned from home workouts to her first public gym session in six years. We also discuss her experiences with calorie tracking, intuitive eating, and setting new performance...

I’m kicking off my weight loss vlog series on YouTube, sharing my starting plan, strategies, and mindset for sustainable weight loss. In this episode, I outline the key elements of my plan, from a calorie deficit and tracking calories to increasing my daily step goal and maintaining consistency with resistance training.   My email: leo@kairos.online Click here for episode one My Instagram My Twitt...

In this episode, I share a life update after my 10-week Texas trip, covering everything from adjusting back to gym training to how I approach weight gain post-holiday. I also dive into a quick Q&A session, answering listener questions on topics like training days, home vs gym workouts, and the impact of cardio after resistance training.   My Instagram My Twitter My TikTok My Facebook My YouTube ch...

Peer pressure can derail even the most determined fitness journey. In this episode, I discuss common peer pressure scenarios, from work snacks to family gatherings, and provide practical strategies to stay on track. Learn how to politely say no, navigate social settings, and build confidence in your decisions while maintaining your fitness goals.   My Instagram My Twitter My TikTok My Facebook My...

Are you in a calorie deficit but not seeing results? In this episode, I explain the common reasons why weight loss may stall, even when you think you’re doing everything right. From calorie tracking and mental dieting to consistency and patience, discover the practical steps you can take to finally make progress. Perfect for anyone struggling with weight loss or looking for actionable tips.   Show...

In this episode, I sit with Aswad Martin, a data scientist and fitness enthusiast, to discuss navigating the overwhelming world of fitness advice. We dive into fitness myths, beginner struggles, and why simplicity is often overlooked. Aswad shares his journey from athletic beginnings to sustainable fitness and explains how asking “why” can make all the difference. Tune in for an engaging conversat...

In this heartfelt episode, I chat with Sewa, a medical student and 1-2-1 online fitness member, about her six-month transformation. From overcoming self-doubt to finding joy in strength training, Sewa shares how balancing university and fitness has helped her build confidence, form sustainable habits, and improve her overall well-being.   My Instagram My Twitter My TikTok My Facebook My YouTube ch...

In this short and heartfelt episode, I read Iron and the Soul by Henry Rollins. This thought-provoking poem delves into the power of strength training and its impact on character, discipline, and self-respect. Whether on your fitness journey or seeking inspiration, this episode highlights the deeper lessons the iron can teach us about life. Listen and share this powerful message with someone who n...

I expose the truth about detox supplements, juice cleanses, and other fad detox products. Are they worth your time and money? Spoiler: no. Learn why detox products often fail to deliver long-term results, the science behind why your body doesn’t need them, and healthier alternatives to achieve your fitness goals.   My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click...

I dive into 13 fitness myths that need to disappear for good. From misconceptions about coconut oil and cardio to myths about weight training, stretching, and meal replacement shakes, this episode is packed with clear, actionable insights. If you're tired of misinformation holding you back in your fitness journey, this episode is for you. Learn the truth about fitness myths and take control of you...

In this episode, I share tips on how to stay fit and healthy while travelling. From maintaining a high step count and choosing smart nutrition options to packing resistance bands and finding local workout spots, I explain how you can stay on track without stress. Whether you're travelling for work or leisure, this episode provides advice to keep you consistent.    My Instagram My Twitter My TikTok...

Austin Chan, fitness coach and content creator, joins me in discussing building muscle, training strategies, and busting fitness myths. Learn the truth about training intensity, recovery methods, meal plans, and why some muscles seem harder to grow.   Austin's Instagram Austin's podcast Austin's website My Instagram My Twitter My TikTok My Facebook My YouTube channel My articles Click here to inqu...