The Leo Alves Podcast

Timestamps:
01:33 Why Fat Loss Feels Harder Than Expected
02:56 Arriving in Texas: The Environment Shock
04:10 The Sonic Moment (Convenience Wins)
05:36 When Walking Suddenly Isn’t Normal
07:05 The Big Realisation About Environment
09:30 What Many U.S. Clients Experience
11:23 Free 14-Day Fat Loss Kick-Starter

Carnivore, Calorie Myths & Over-Optimising (ft. Andrew Coates)

leo@kairos.online (Leo Alves) — Thu, 19 Feb 2026 07:00:00 +0000

In this episode, I’m joined by Andrew Coates to unpack the current state of the fitness industry and the explosion of health information online. We discuss why even experts don’t agree, how social media rewards status games over nuance, and why over-optimising your approach can stall real progress.

We also dive into the future of trends like the carnivore diet, the evolution of GLP medications, and why many people wrongly believe they’re the exception when it comes to calorie expenditure.

🔗 Andrew's Links

Instagram • Threads

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Your Fat Loss Journey Starts Here

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⚒️ My Personal Toolkit

Timestamps:
00:36 Who Is Andrew Coates
01:35 Andrew’s Social Media Growth
02:18 Why Andrew Cares Less About Social Media Now
03:55 The Current State Of Threads
07:01 The Overload Of Fitness Information Online
12:05 Why Health Experts Disagree
16:30 Andrew’s Experience On Threads & Bad Advice
17:49 The Social Media Status Game
22:50 People Pleasing & Why It Sabotages Fitness
30:24 When Optimisation Goes Too Far
33:42 Coaches Oversimplifying Their Messaging
38:05 The “I’m The Exception” Calorie Myth
40:04 Fitness Trends That Will Fade
40:34 The Carnivore Diet Debate
45:52 The Future Of GLP Medications
52:27 Where To Follow Andrew Coates

Lifting 3x Per Week But No Results? Q&A on Fat Loss, Fasting, Supplements & Discipline

leo@kairos.online (Leo Alves) — Fri, 13 Feb 2026 07:00:00 +0000

In this solo Q&A episode, I answer 15 honest questions about fat loss, strength training, consistency, calorie tracking, intermittent fasting, supplements, burnout, and the minimum effective dose of training for busy adults. If you’re lifting three times per week but not seeing results, struggling to stay consistent despite knowing what to do, or wondering whether fat loss is moving too slowly, this episode breaks it down clearly.

🚀 Work With Me
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Your Fat Loss Journey Starts Here

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"Sleeve No Card Behind" YouTube Channel

Timestamps:
00:26 Lifting 3x Per Week But No Results — What I’d Check First
02:15 Why Smart People Still Struggle With Consistency
05:20 Starting a €1,000 Trading Card Collection From Scratch
07:20 Calorie Tracking — Temporary Tool or Long-Term Strategy?
08:35 Burnout vs Avoiding Discomfort
12:30 A Risky Decision That Made Sense
14:49 How Slow Is Too Slow For Fat Loss?
17:00 A Fictional Character That’s Actually Well Written
18:34 Are Supplements Mostly a Waste of Money?
21:05 Is Intermittent Fasting Superior for Fat Loss?
22:57 The Most Overrated Fitness Trend Right Now
24:36 One Card I’d Struggle to Ever Sell
25:46 Minimum Effective Dose of Strength Training
26:47 What I’ll Regret Not Pursuing in Five Years
28:10 The One Habit to Prioritise for the Next 6 Months

Pokémon Card Rarity, Investing Regret & The Reality of YouTube (ft. Sleeve No Card Behind)

leo@kairos.online (Leo Alves) — Sat, 7 Feb 2026 08:25:35 +0000

In this episode, I sit down with Sleeve No Card Behind to talk about Pokémon card rarity, investing mistakes, and how rarity levels are shaping the modern hobby. We dive into missed opportunities like shadowless first edition Charizard, why top-tier vintage cards rarely crash, and whether YouTube helps or harms long-term enjoyment of collecting. We also cover Pokémon’s lack of pull-rate transparency, the risks of addiction in trading cards, and powerlifting and calisthenics.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

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Your Fat Loss Journey Starts Here

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⚒️ My Personal Toolkit

Timestamps:
00:41 Who Is Sleeve No Card Behind (Pokémon Card YouTuber Background)
01:39 Why Oliver Started a Pokémon Card YouTube Channel
03:37 How Pokémon YouTubers Decide What Videos to Make
06:33 The Absurd Levels of Rarity in Modern Trading Cards
08:06 Will One Piece TCG Hype Last Long-Term?
10:55 Changing Views on Pokémon Card Investing
13:20 Missing Out on a Shadowless First Edition Charizard
15:45 Why Top 1% Vintage Pokémon Cards Rarely Crash
17:08 Pokémon Cards Oliver Would Never Sell (And Why)
19:55 Does YouTube Ruin or Improve the Pokémon Hobby?
22:22 The Moment the Channel Showed Real Potential
31:02 Why the Ancient Mew Video Was a Last-Minute Upload
32:38 Advice for Starting a Pokémon YouTube Channel Today
34:20 Honest Thoughts on the Current State of the Hobby
39:35 Pokémon Introducing Numbered Cards Explained
44:40 Pokémon as a Company Is Extremely Secretive
47:17 Transparency (or Lack of It) With Pokémon Pull Rates
49:05 When Trading Cards Become Addictive
50:55 The Coolest Opportunities From Growing a YouTube Channel
53:20 Powerlifting and Discipline Outside of Pokémon
56:35 Transitioning From Powerlifting to Calisthenics
01:01:38 Favourite Powerlifting and Calisthenics Exercises
01:06:00 Why Discipline Beats Motivation
01:07:22 Where to Find Sleeve No Card Behind Online

The Boring Middle of Fitness and Why It Matters

leo@kairos.online (Leo Alves) — Sat, 31 Jan 2026 07:00:00 +0000

In this episode, I break down the “boring middle” of fitness — the phase where nothing is wrong, progress feels flat, and motivation has worn off. I'll talk about why this stage confuses so many people, the common mistakes that cause slow drift backwards, and what long-term consistency actually looks like beyond hype and fresh starts.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

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Your Fat Loss Journey Starts Here

📲 Follow
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⚒️ My Personal Toolkit

Timestamps:
00:10 The Boring Middle of Fitness Explained
01:16 The Lie We’re Sold About Fitness Progress
03:40 How People Drift Away From Fitness
04:35 Common Mistakes People Make When Fitness Gets Boring
06:10 Discipline, Identity, and Sustainable Fitness Habits
07:43 Why the Boring Middle Is the Most Important Phase

What Consistent People Do Differently (That No One Mentions)

leo@kairos.online (Leo Alves) — Sat, 24 Jan 2026 07:00:00 +0000

Most people believe consistent people are simply more motivated or disciplined — but that’s not what’s actually happening. In this episode, I break down what consistent people really do differently, and why so many fitness plans fall apart even when you care and know what to do.

🚀 Work With Me
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Your Fat Loss Journey Starts Here

📲 Follow
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⚒️ My Personal Toolkit

Timestamps:
02:54 Why motivation and discipline are misunderstood
04:32 What “being consistent” actually means (and what it doesn’t)
06:15 The difference between disruption and failure
08:44 How consistent people think about missed workouts
11:06 Optimising for repeatability instead of perfect plans
13:19 Why restarting every Monday keeps you stuck
14:47 Final thoughts on sustainable consistency

Why You Keep Starting Over Every Monday (And What To Do Instead)

leo@kairos.online (Leo Alves) — Thu, 15 Jan 2026 07:00:00 +0000

Ever wondered why you keep starting over every Monday? In this episode, I break down the real psychology behind the “fresh start” mindset — why it feels good in the moment, why it keeps you stuck long-term, and what actually creates consistency that lasts longer than a week. I share coaching lessons, real client examples, and personal stories about perfectionism, snacking triggers, weekend spirals, and the start-stop cycle so many people fall into.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

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Your Fat Loss Journey Starts Here

📲 Follow
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⚒️ My Personal Toolkit

Timestamps:
00:30 Why Mondays Feel Like A Reset
06:44 The All Or Nothing Trap
07:16 How Weekends Destroy Momentum
08:59 The Psychology Behind “Starting Fresh”
10:50 Snacking, Stress, And Dopamine Loops
12:20 Why Motivation Isn’t The Problem
14:15 The 3 Steps To Breaking The Monday Cycle
20:44 Final Thoughts And Practical Takeaways

15 Honest Answers About Fitness, Consistency, and Life

leo@kairos.online (Leo Alves) — Thu, 8 Jan 2026 07:00:00 +0000

In this Q&A episode, I answer 15 honest questions about fat loss, consistency, and fitness for people with busy, chaotic lives. I cover the minimum effective dose for fat loss, whether tracking food still matters when consistency is shaky, what people overthink that barely moves the needle, and what a “good enough” week actually looks like.

🚀 Work With Me
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Your Fat Loss Journey Starts Here

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⚒️ My Personal Toolkit

Timestamps:
00:11 Introduction: fitness, real life, and mental overload
00:43 Minimum effective dose for fat loss when life is chaotic
03:47 Is tracking food worth it if consistency is shaky?
06:39 What surprised you most about getting into your 30s
08:37 What people overthink that barely moves the needle
11:02 Protein obsession: helpful or distracting?
14:46 What collecting teaches about patience and long-term thinking
19:01 What a “good enough” fitness week really looks like
20:14 What to stop worrying about in 2026
21:01 Which Marvel character people misunderstand the most
22:37 How long you should actually stick with a plan
23:43 What hasn’t changed about you as much as expected
25:42 If you can only be consistent with one thing
26:49 Which anime character resonates more as you get older
28:01 The smallest habit that boosts confidence the most
29:02 How hobbies can subtly sabotage health
31:00 Closing thoughts

Why Most New Year Fitness Goals Fail (And How to Fix It)

leo@kairos.online (Leo Alves) — Thu, 1 Jan 2026 17:13:32 +0000

In this episode, I break down how to set yourself up for real health and fitness success in 2026. I explain why most New Year’s goals fail, how to create realistic fitness and nutrition goals, and why structure, consistency, and accountability matter far more than willpower. You’ll learn how to track progress properly, optimise your environment, and build habits that actually last beyond January.

🚀 Work With Me
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Your Fat Loss Journey Starts Here

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⚒️ My Personal Toolkit

Timestamps:
00:59 Why Motivation Fails and What to Rely on Instead
02:56 How to Set Specific Fitness Goals That Work
05:09 Why You Need a Structured Workout Plan
07:30 Simple Nutrition Rules for Long-Term Fat Loss
11:44 The Right Way to Track Fitness Progress (Beyond the Scale)
18:31 Rest, Recovery, and Avoiding Burnout
20:10 Why Accountability Changes Everything
23:05 How to Optimise Your Environment for Consistency
26:33 Key Takeaways for Fitness Success in 2026
27:06 How to Work With Me 1:1 Online

Q&A on Fat Loss, Healthy Eating Mistakes, and Changing Beliefs

leo@kairos.online (Leo Alves) — Tue, 16 Dec 2025 07:00:00 +0000

In this Q&A episode, I answer 15 real questions covering fat loss, training 2–3 times per week, protein intake, calorie tracking, walking vs the gym, and what actually matters for long-term results. I also share a few personal answers about discipline, habits I’ve had to rein in, living in multiple countries, and beliefs I’ve changed since my early 20s.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

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Your Fat Loss Journey Starts Here

📲 Follow
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⚒️ My Personal Toolkit

Timestamps:
00:39 Training 2–3 Times Per Week: What Actually Matters
02:07 Is Fat Loss Slower in Your 30s and 40s?
05:07 The Most Overcomplicated Part of Fat Loss
06:53 Living in Multiple Countries: The Move That Changed Me Most
08:40 Do You Need to Track Calories to Lose Fat?
09:21 How Much Protein Is “Enough” for Fat Loss?
10:17 A Habit I Had to Deliberately Limit
11:21 The Biggest Mistake With “Healthy Eating”
11:56 What I’m Trying to Improve Outside of Fitness
13:41 What a “Good” Training Week Looks Like
15:30 Where I’m Disciplined — and Where I’m Not
18:23 Walking vs Gym Training for Fat Loss
19:36 What to Focus on When Fitness Feels Overwhelming
20:40 A Belief From My Early 20s I’ve Changed My Mind On
21:55 What People Worry About in Fitness That Almost Never Matters
25:18 Subscribe to This Fitness Podcast

Gut Health 101: Daily Habits, Supplements & Red Flags (ft. Angela Genoni)

leo@kairos.online (Angela Genoni) — Tue, 9 Dec 2025 07:00:00 +0000

In this episode, I sit down with Australian nutritionist and gut-health expert Angela Genoni to unpack the most misunderstood areas of digestive health. We cover the gut symptoms people ignore, why the carnivore diet can appear to “work,” where supplements fit in, and whether fruit sugar is something to worry about. Angela also explains what your daily bowel movements can reveal about your health, the biggest sources of misinformation online—especially in women’s health—and the simple daily habits anyone can start today to rebuild a healthier gut.

Angela's Links:
Website
Threads

Leo's Links:
🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

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Your Fat Loss Journey Starts Here

📲 Follow
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Timestamps:
00:25 Introducing Angela Genoni: Nutritionist & Gut Health Specialist
00:53 How Angela Became a Gut Health Expert
02:31 Hidden Gut Symptoms Most People Ignore (But Shouldn’t)
04:31 Genetics vs Diet vs Environment: What Really Shapes Your Gut?
07:00 The Gut-Health Myth Angela Wants People to Stop Believing
09:00 The Rise of the Carnivore Diet: Risks, Benefits & Misconceptions
13:30 Why Some People “Feel Better” on Carnivore (Science Breakdown)
16:52 Should You Worry About the Sugar in Fruit?
19:05 What Your Bowel Movements Reveal About Your Gut Health
23:06 Three Simple Daily Habits That Improve Gut Health Fast
26:16 Where Supplements Actually Fit Into Gut Health
30:45 Fat Loss & Gut Health: Do You Need a Different Approach?
32:44 Online Misinformation in Women’s Health (And Why It’s Everywhere)
34:07 How to Spot Nutrition Misinformation Spreaders
37:07 Angela’s Updated View on Lower-Carb Diets
40:02 How to Connect With Angela Genoni Online

How to Survive Week 3 of Any Fat Loss Plan

leo@kairos.online (Leo Alves) — Tue, 2 Dec 2025 07:00:00 +0000

Week 1 feels exciting.
Week 2 still feels doable.
But Week 3?
That’s where most people often lose control of their fat-loss goals without even realising why.

In this episode, I break down reasons people fall apart in Week 3, the psychology behind the “first friction point,” and the exact strategies that make Week 3 the turning point instead of the downfall. If you feel stuck, inconsistent, frustrated, or like your early motivation always disappears at the same time… this one is for you.

🚀 Work With Me
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Your Fat Loss Journey Starts Here

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Timestamps:
00:19 Why Week 3 Always Hits Hard
01:28 The Week 1 High Is a Lie
03:31 Why Week 2 Feels Easier Than It Should
04:03 Week 3: The First Real Friction Point
08:48 The Four Reasons People Fail in Week 3
16:11 How to Fix Week 3 Before It Breaks You
20:35 Why Week 3 Is the Actual Turning Point
22:41 How to Book a 1:1 Sixty-Minute Consultation

Why Collectors and Gamers Struggle With Snacking — The Real Reason

leo@kairos.online (Leo Alves) — Tue, 25 Nov 2025 15:14:48 +0000

In this episode, I break down the eating habits I built as a teenager during long gaming sessions—habits that many collectors, gamers, anime fans, and creators still struggle with today. I explain why “automatic snacking” happens during hyper-focus activities, how those patterns form, and why so many adults in this niche never truly escape them. You’ll learn the psychology behind gaming-snack loops, the behaviours that carry into adulthood, and the exact framework I used to outgrow those habits for good.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

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Your Fat Loss Journey Starts Here

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⚒️ My Personal Toolkit

Sign up to Become A 1:1 Online Fitness Member
Buy My Book, 'Your Fat Loss Journey Starts Here'
Start My Free 14-Day Fat Loss Kick-Starter
My Instagram
My Threads
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Free Fitness Guides

Timestamps:
00:57 South London Gaming Years
03:32 How Automatic Snacking Starts
08:57 How I Eventually Outgrew These Habits
16:33 Breaking The Cycle – My Simple Framework
21:14 1:1 Fitness Consultations Available

How to Gamify Fitness (and Stick to It)

leo@kairos.online (Leo Alves) — Tue, 18 Nov 2025 07:00:00 +0000

If you’ve ever treated the gym like a side quest—hyped at first, then ghosted halfway through the campaign—this episode’s for you.

I break down how to turn your fitness into a real-life RPG. You’ll build an XP system for workouts, design your own quest log, track streaks like achievements, and even unlock “difficulty modes” when you’re ready for a challenge. Whether you’re grinding ranked matches, chasing shiny pulls, or just trying to feel more like your in-game main character, this is your full guide to levelling up IRL.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
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Timestamps:
02:30 Intro – Why Gamifying Fitness Works
02:59 Assign XP to Key Habits
05:38 Setting Level Thresholds and Milestones
07:43 Tracking XP Visibly With Tools or Apps
08:50 Using Seasons and Difficulty Modes
14:15 Track Streaks and Reward Consistency
16:42 Build Your Character and Focus on Stats
18:28 Wrap-Up and 14-Day Fat Loss Kick-Starter CTA

How I Wasted My First Two Gym Years

leo@kairos.online (Leo Alves) — Tue, 11 Nov 2025 07:00:00 +0000

When I first started lifting, I wasted nearly two years doing things the hard way—repeating poor workouts, trusting bad nutrition advice, and chasing quick fixes that never worked. In this episode, I share the exact mistakes I made early in my lifting journey and what I’d do differently today. From skipping form feedback and overusing supplements to believing coconut oil was “magic,” these are the lessons that’ll save you time, frustration, and money if you’re still figuring things out.

🚀 Work With Me
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Your Fat Loss Journey Starts Here

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Timestamps:
00:15 Intro – What I’d Change If Starting Again
00:54 Not Having a Workout Plan
02:39 Progressive Overload Explained Simply
05:25 Getting Form Feedback Early
08:00 Transition – My Real Problem Was Nutrition
08:18 Falling for Coconut Oil and “Magic Foods”
09:48 Overusing Supplements and Ignoring Basics
12:00 Eating Too Much or Too Little
14:24 The IIFYM Phase and Ignoring Food Quality
16:55 What I’d Tell My Younger Self
20:27 Consistency and Patience – The Two Game Changers
21:17 Wrap-Up and My New Fitness Consultation Call

My Honest Answers to 15 Fitness & Life Questions

leo@kairos.online (Leo Alves) — Tue, 4 Nov 2025 07:00:00 +0000

In this episode, I answer your fitness and life questions—from training frequency, motivation, and nutrition to card collecting, mindset shifts, and fictional heroes. Whether you’re trying to lose fat, build muscle, or stay consistent, this episode breaks down the fundamentals in a way that’s both practical and relatable.

Timestamps:
00:10 Intro – Fitness & Life Q&A (Collector’s Edition)
00:51 How Many Rest Days Should You Take Each Week?
03:05 My Biggest Mindset Shift This Year
04:53 Is Cardio Necessary for Fat Loss?
06:15 Most Underrated Card or Set Long-Term
08:07 How to Progress in the Gym Without Tracking Calories
09:19 A Recent Mistake That Taught Me Something Important
10:42 Staying Motivated When Progress Slows
12:12 Comparing My Coaching Style to a Fictional Character
13:40 The Most Overrated Exercise in Fitness
14:53 What to Do If You Keep Missing Workouts
15:50 Are You Eating Enough Protein?
16:20 Which Marvel or Anime Character Would I Train?
17:50 Should You Train to Failure Every Set?
19:38 How to Build Muscle While Staying Lean
20:41 How to Stop Comparing Your Progress to Others
22:30 Final Thoughts

Why Trading Card Collectors Would Crush It at Fitness

leo@kairos.online (Leo Alves) — Tue, 28 Oct 2025 14:14:55 +0000

In this episode, I explain why trading card collectors already have the mindset to crush it in fitness—they just don’t realise it yet. From patience and consistency to tracking and long-term thinking, collectors already live by the same principles that build a strong, lean body.

Timestamps:
00:41 It's Okay to Give Yourself Permission to Have a Break
03:45 Intro – Why collectors already have the right mindset
05:03 Patience Pays Off
07:10 The Power of Consistency
08:30 Tracking Progress Like a Collector
10:35 Playing the Long Game
12:15 Handling Emotions Like a Pro
14:05 Final Thoughts & Free 14-Day Fat Loss Kickstarter

Why I’m Niching Down (And What Comes Next)

leo@kairos.online (Leo Alves) — Fri, 17 Oct 2025 06:00:00 +0000

I’ve spent years talking about fitness, fat loss, and strength training—and that won’t stop. But lately, I’ve realised this podcast needs to evolve with me. In this episode, I explain why The Leo Alves Podcast is niching down—combining my worlds of fitness, card collecting, gaming, anime, and Marvel. I talk about creative burnout, staying authentic as a coach, and why it’s okay to let your content evolve as you do. If you’ve ever felt torn between different passions, this episode will show you that you can bring them together and still stay true to your mission.

Timestamps:
00:24 The Podcast Is Evolving
01:24 Why I’m Niching Down Now
05:00 Authenticity and Creative Growth
08:45 How Pop Culture and Coaching Intersect
10:15 Avoiding Creative Burnout
14:10 My Promise to Long-Time Listeners
15:12 Closing Thoughts + Call to Action

Why Fat Loss Feels Hard (Before It Gets Easy)

leo@kairos.online (Leo Alves) — Fri, 10 Oct 2025 06:00:00 +0000

Most people quit their fat loss journey right before things finally start working. In this episode, I break down the biggest reasons why people give up, from plateaus, scale obsession, and boredom to all-or-nothing thinking—and what actually happens if you stick it out long enough for fat loss to “click.” I’ll share personal experiences, client lessons, and practical strategies so you can stay consistent and finally see results that last.

If you’ve ever felt like giving up because fat loss feels too slow or too hard, this episode will help you understand why and give you the tools to push through.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
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⚒️ My Personal Toolkit

Timestamps:
00:39 Intro – Why Most Quit Fat Loss Too Early
01:33 The Struggles Everyone Faces at the Start
03:25 The Biggest Reasons People Give Up
12:40 What Happens When Fat Loss Finally Clicks
15:20 How to Push Through Plateaus & Stay Consistent
18:35 Final Thoughts & 1:1 Online Fitness Coaching

Q&A: Fat Loss Plateaus, Cardio, Fad Diets & More

leo@kairos.online (Leo Alves) — Fri, 3 Oct 2025 06:00:00 +0000

In this episode, I’m answering 15 of your most asked questions on fat loss, fitness, nutrition, and lifestyle. From the biggest fat loss mistakes and breaking through plateaus, to whether fad diets like keto or intermittent fasting really work, I cover it all. I also mix in some fun personal questions—like my go-to cuisine, surprising foods I’ve tried while travelling, and even the TV shows I can rewatch endlessly.

If you’ve ever wondered about cardio for fat loss, supplements like creatine, gym machines vs free weights, or how to stay consistent when motivation drops, this Q&A has you covered.

Timestamps:
00:31 Support a Small Fitness Business
01:29 Biggest Fat Loss Mistakes
03:38 Do Supplements Like Creatine Really Work?
06:15 Cuisine I’d Eat Forever
07:28 Breaking Through Fat Loss Plateaus
09:38 TV Shows I Can Rewatch Endlessly
11:57 Gym Machines vs Free Weights
13:22 Surprising Foods I’ve Tried Travelling
14:15 Underrated Exercises Most People Miss
15:39 Dream Dinner With Three People
19:09 Best Cardio for Fat Loss
20:35 Do Meal Timing and Late Night Eating Matter?
22:01 A Non-Fitness Hobby That Might Surprise You
24:00 My Take on Fad Diets (Keto, Carnivore, Intermittent Fasting)
24:53 Staying Consistent When Life Gets Busy
25:55 Is Intuitive Eating Realistic for Long-Term Fat Loss?
28:14 Closing Thoughts

10 Essential Q&As on Building Muscle

leo@kairos.online (Leo Alves) — Fri, 26 Sep 2025 06:00:00 +0000

In this episode, I answer the 10 most common questions about muscle growth so you can finally stop second-guessing your training. From how often you need to work out, to whether soreness matters, to if you can grow muscle on 6 hours of sleep, I break it all down in a simple and practical way. Whether you’re a beginner or experienced lifter, this Q&A will give you the clarity and confidence to build muscle effectively.

Timestamps:
01:15 Introduction – Why muscle growth basics matter
04:15 How do I know if I’m doing enough to actually build muscle?
05:53 What’s more important: pushing hard or being consistent?
09:36 Do I need to train 5–6 days per week to grow?
13:02 Is progressive overload just adding weight every time?
14:45 I’ve been lifting but don’t look different — what’s wrong?
18:27 How do I know when to switch up my routine?
20:41 Do rest days slow down muscle growth?
22:08 Can I still build muscle with only 6 hours of sleep?
24:11 Do I need fancy machines, or are dumbbells enough?
26:20 Can I build muscle while losing fat?
27:45 Final thoughts & key takeaways

18 Life and Fitness Lessons at 30

leo@kairos.online (Leo Alves) — Fri, 19 Sep 2025 06:00:00 +0000

Turning 30 has me reflecting on the last three decades and the biggest lessons I’ve learned along the way. In this special episode, I share 18 lessons from 30 years of life, spanning fitness, mindset, and personal growth. From my early injuries in South London gyms, to living in Japan, Vermont, and Texas, to mistakes I made with overtraining, calorie tracking, and balance, I cover the insights that shaped me as a coach and as a person. Whether you’re here for fitness takeaways or life perspective, these lessons will help you avoid the mistakes I made and give you clarity on how to move forward with confidence.

Timestamps:
00:16 Introduction – Why turning 30 inspired this episode
01:51 Why Growing Older Truly Feels Like a Blessing
04:52 Physio over doctors: the injury lesson I learned the hard way
06:13 Vermont exchange year – balance beats extremes
07:53 Why saying no to tempura in Tokyo wasn’t freedom
09:48 A solid foundation buys flexibility later
12:01 Trusting your gut in training (hamstring tear story)
13:57 There’s always something you can do (training on crutches)
15:35 Train hard, not reckless – my obsessive 2019 phase
17:14 Chase strength, not “perfect” – beach t-shirt story
19:30 The solution is often easier than the excuse (dojo move)
21:58 Reframing exercise – from punishment to privilege
23:41 Streaks ≠ progress (Duolingo plateau story)
26:41 Why gym etiquette matters – unloading the leg press
27:57 Breaking habits by adding friction – the XBOX story
29:03 Your environment speaks a language – Montreal insight
30:57 Change the room, change the results – farm gym vs real gym
32:29 Naming the hunger – kuchisabishii and snacking
34:12 Boundaries in Morocco – why being “too polite” hurts progress
36:35 Growing older is a privilege – gratitude at 30
37:03 Closing thoughts and reflections

10 Biggest Protein Questions Answered

leo@kairos.online (Leo Alves) — Fri, 12 Sep 2025 06:00:00 +0000

In this episode, I answer the 10 biggest protein questions people ask when trying to build muscle, lose fat, or improve their health. From how much protein you really need, to whether shakes are necessary, when to eat it, plant vs animal proteins, and even the cheapest ways to hit your protein goals. Everything is covered here!

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Timestamps:
00:12 Thoughts on a Protein Q&A
01:42 How Much Protein Do You Need Daily?
04:02 Do You Really Need Protein Shakes?
06:08 Can You Eat Too Much Protein?
08:36 Best Time of Day to Eat Protein
09:55 Plant Protein vs Animal Protein
11:46 Best High-Protein Snacks for Busy People
13:46 Protein Timing Around Workouts
15:09 Do You Need Protein Before Bed?
16:17 Cheapest Ways to Hit Protein Goals
17:19 How to Know If You’re Eating Enough
19:16 Final Thoughts and Takeaways

What Living in the US Taught Me About Food

leo@kairos.online (Leo Alves) — Fri, 5 Sep 2025 06:00:00 +0000

In this solo episode, I share my personal experience with American food culture as a European who studied, travelled, and lived in the USA—especially the unexpected digestive chaos I faced during my 10-week stay in Texas. From shocking portion sizes and hyper-sweetened cereals to a complete shift in walkability and environment, I break down how these differences impacted my body, my fat gain, and my overall health—even while staying active and eating relatively balanced. I also reflect on how New England felt completely different, and why so many Americans are unknowingly fighting an uphill battle with their food environment. If you’ve ever felt confused or frustrated by your own digestion, portion control, or progress… this one might hit close to home.

Timestamps:
00:15 Why I’m sharing this story and what it’s really about
02:04 My background as a European living and travelling in the US
05:39 Burger King in NYC and portion-size shock
06:55 Cookie Crisp in the US vs UK—why it was inedible
08:08 Bulking in Boston and massive Chinese takeout portions
09:47 The Texas experience: digestive chaos from day one
12:08 Why it lasted all 10 weeks and what happened when I flew back
14:16 Vermont: why I lost weight despite partying and smoking
15:00 Texas: why I gained weight despite working out consistently
16:20 I’m not saying American food is bad—just very different
17:07 Questions I still wonder about (cereal sweetness, portion norms)
21:35 Final thoughts for Americans frustrated with their health
22:10 My free 14-day fat loss Kickstarter and how it helps

Underrated Gym Advice, Travel Surprises, and Intuitive Eating

leo@kairos.online (Leo Alves) — Fri, 29 Aug 2025 06:00:00 +0000

In this solo Q&A episode, I unpack the key differences between eating for performance and eating for fat loss, and whether cheat meals help or hurt your progress. I dive into underrated gym tips, how to stay active while travelling without ruining the trip, and why intuitive eating might not be the best choice for fat loss. You’ll hear my thoughts on training when tired, whether meal prep is actually essential, and how I approach programming workouts for busy people. I also share a small habit that unexpectedly improved my life, a travel experience that totally caught me off guard, and what three possessions I’d keep if I could only choose a few.

Timestamps:
00:57 What’s the difference between eating for performance vs eating for fat loss?
04:31 Are cheat meals helpful or harmful for fat loss?
07:34 What’s one small habit that’s improved my life far more than I expected?
09:46 Should you train when you’re feeling tired or under the weather?
11:43 What’s the most underrated piece of advice for gym progress?
13:03 What’s a simple pleasure I think everyone should try at least once?
14:18 Is meal prep as essential as people make it seem?
16:04 How do I program workouts for someone with a super busy schedule?
17:44 What’s something I used to believe about life that I completely changed my mind on?
20:17 How do I know when to increase weight or reps in the gym?
22:43 What do I think about intuitive eating for people with fat loss goals?
25:16 If I could only keep three possessions, what would they be and why?
26:08 How much protein is too much? Can you actually overdo it?
27:05 What’s a travel experience that caught me completely off guard—for better or worse?
28:55 How can you stay active on holiday without ruining the trip?
30:25 Wrapping up this health and fitness episode

Cringe Gym Stories, Life Lessons, and Fat Loss Truths

leo@kairos.online (Leo Alves) — Fri, 22 Aug 2025 06:00:00 +0000

In this solo Q&A episode, I’m answering your questions about the biggest fitness misconceptions, including why people obsess over the “perfect workout split” when it rarely matters, and how to know if you’re actually eating enough protein. I’ll share a funny, awkward story from my early gym days, my honest take on cardio for fat loss, and a recent mistake I made that taught me a valuable lesson. You’ll also hear my thoughts on breaking strength plateaus, whether supplements are truly worth it, and how random habits from Japan and Portugal still shape my daily routine. To wrap up, I’ll discuss how to bounce back after an injury, why “eating healthy” doesn’t automatically mean fat loss, and how to handle social pressure when no one else around you cares about fitness.

Timestamps:
00:27 What’s the simplest way to know if you’re eating enough protein?
02:08 Why are people so obsessed with finding “the best workout split” when it rarely matters?
03:49 What’s a funny or awkward story from my early gym days that still makes me cringe?
05:48 How do you break through a strength plateau without overcomplicating things?
07:15 What’s my honest take on cardio for fat loss?
10:09 What’s a recent personal mistake I made that turned out to be a valuable lesson?
14:21 How can you tell if your calorie tracking is actually accurate?
15:38 What’s my view on supplements—are any of them truly worth it?
17:14 What’s a random habit from Japan or Portugal that stuck with me and still shapes my daily routine?
18:55 What’s the best approach for getting back into workouts after an injury or long break?
20:46 Why doesn’t eating ‘healthy’ automatically guarantee fat loss?
22:01 If I could go back and give my 18-year-old self one piece of life advice, what would it be?
22:50 What’s a common gym mistake that wastes people’s time?
24:26 What’s a small, everyday thing that never fails to put me in a good mood?
24:48 How do you handle social pressure when you’re trying to lose fat but everyone around you isn’t?
26:45 Check out my ultimate guide to calorie tracking video!

Fitness Myths, Social Life Balance, and Overrated Fat Loss Hacks

leo@kairos.online (Leo Alves) — Fri, 15 Aug 2025 06:00:00 +0000

In this solo Q&A episode, I tackle the most common fat loss mistakes people make when they avoid food tracking, why "doing more" isn't always the answer to stalled progress, and how to know if your workout plan is actually working. I also share personal stories, including a 'bad' habit that taught me a life-changing lesson, nostalgic memories from my childhood, and how living in Portugal has shaped my approach to fitness and life. We’ll debunk frustrating fitness myths, expose overrated fat loss hacks, and I’ll give you practical advice for staying consistent when life gets busy—without derailing your goals at holidays, weddings, or social events. If you’ve ever wondered about ‘tone up’ workouts, why weight fluctuates even when you're consistent, or the real difference between clean eating and fat loss eating—this episode is for you.

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Timestamps:
00:13 Where I’ve been
03:17 What’s the biggest mistake people make when they want to lose fat but don’t track their food?
04:51 How can you tell if your workout program is actually working?
06:00 What’s a ‘bad’ habit I used to have that surprisingly taught me a valuable lesson?
07:34 Why is “more workouts” often the wrong answer when progress stalls?
09:28 What’s my take on ‘tone up’ workouts versus actual strength training?
10:55 What’s a recent life lesson I’ve learned outside of fitness that changed how I think?
13:35 How can you stay consistent with workouts when life constantly gets in the way?
15:51 Do gym machines or free weights work better for beginners?
16:55 How living in Portugal has shaped my approach to health and life?
18:10 What’s the most overrated fat loss ‘hack’ I see on social media right now?
18:32 What’s a nostalgic memory from my childhood that still makes me smile today?
20:35 What are three common fitness myths that still frustrate me in 2025?
21:18 Why does weight fluctuate so much, even when you’re “doing everything right”?
22:15 How can you enjoy holidays, weddings, and social events without derailing your fitness goals?
24:06 What’s the real difference between eating ‘clean’ and eating for fat loss?

How Busy Parents Can Get Fit (ft. Chris Gates)

leo@kairos.online (Chris Gates) — Fri, 8 Aug 2025 06:00:00 +0000

Today, I’m joined by Chris Gates, a fitness coach who specialises in helping busy parents build sustainable health and fitness routines. We break down why doing “more” isn’t the answer, how flexible dieting can be incredibly effective for parents, and how even two workouts a week can transform your strength. Chris also dives into simple nutrition habits, the importance of behaviour change, and why leading by example for your kids matters more than you think. If you’re a parent struggling to balance fitness with family, this episode is for you.

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Timestamps:
00:25 Who Is Chris Gates? Fitness Coaching for Busy Parents
02:26 Common Fitness Misconceptions Parents Have When Starting Coaching
06:03 Why Your Old Fitness Methods Might Not Work Anymore
07:08 A Low-Ceiling, Sustainable Approach to Fitness for Parents
08:39 Focus on Effective Workouts, Not Just Doing More
12:04 Why Flexible Dieting Is a Lifesaver for Busy Parents
14:16 Can Short Workout Sessions Still Be Effective?
19:38 How Two Strength Training Sessions a Week Can Transform You
21:22 Building Strength Is About Smarter Training, Not More Volume
21:56 The Unchanging Fundamentals of Strength Training
23:15 Simple Nutrition Habits That Instantly Improve Health
23:38 The Role of Calorie Tracking for Busy Lifestyles
26:03 Why Flexible Dieting Is Ideal for Mums and Dads
30:23 The Importance of Behaviour Change for Long-Term Success
33:27 Tailgating Traditions Before American Football Games
34:38 Pre-Game Rituals in European Football (Soccer)
35:23 Why American Football Has Few Home Games Per Season
36:33 College Football vs. Professional Football Preferences
40:19 Chris’ Unpopular Opinion About Health and Fitness
44:28 What Chris Has Changed His Mind About Recently in Fitness
44:53 Stop Giving In to Excuses: A Parent’s Wake-Up Call
50:53 Letting Your Kids See You Do the Hard Things
53:38 How to Connect With Chris Gates Online

The Real Problem with the American Food System (ft. Nolan Vannata)

leo@kairos.online (Nolan Vannata) — Fri, 1 Aug 2025 06:00:00 +0000

This week, I chat with fitness coach Nolan Vannata about the growing health and obesity crisis in America. We explore how the modern food environment, from chemical-laced ultra-processed foods to fear-mongering around fruit, is fuelling confusion and poor health outcomes. Nolan breaks down key mindset shifts for long-term success, the common traps beginners fall into, and why so many people tie their identity to their diet. We also touch on Threads as a rising platform, Nolan’s love of cooking, and why most people need to rethink how they train and eat.

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Timestamps:
00:25 Who Is Nolan Vannata? Fitness Journey and Coaching Philosophy
01:34 Why Nolan Started Using Threads Early in the Fitness Industry
04:08 Are American Foods Full of Chemicals? The Truth Behind the Controversy
10:07 What’s Driving the U.S. Obesity Epidemic?
12:38 Leo’s Personal Story: Food Culture Shock in the USA
16:47 Nolan’s Fitness Hill to Die On
17:38 The Truth About Exercise Form and Why It’s Overcomplicated
24:53 Why Threads Could Be a Game-Changer for Fitness Coaches
26:25 Are Blood Sugar Spikes as Bad as People Say?
27:43 Why Fruit Shouldn’t Be Demonised
29:08 When Diet Becomes Your Identity: A Hidden Trap
35:13 The Biggest Fitness Trap Beginners Fall Into
35:33 The Chronic Procrastinator: Starting Is the Hardest Part
36:23 The ‘Marathon Sprinter’: Burning Out by Going Too Hard Too Fast
41:43 Nolan’s Cooking Obsession and Why It Matters
44:09 Nolan’s Favourite American Sports Teams and Players
48:46 Leo’s Viral Threads on Health by Geography
53:03 How to Connect With Nolan Vannata

The Biggest Fitness Lies Still Around in 2026 (ft. Adam Pecoraro)

leo@kairos.online (Adam Pecoraro) — Thu, 24 Jul 2025 23:00:00 +0000

This week, I’m joined by Adam Pecoraro — a no-BS fitness coach who’s been helping men lose body fat sustainably. We dive into the biggest lies still being pushed in the fitness industry, why extreme methods like carnivore still get attention, and how social media fuels unrealistic physique standards through hidden steroid use. Adam shares what a bare-minimum realistic week looks like for busy men, and what actually sets apart clients who lose 30+ pounds and keep it off for good.

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Timestamps:
00:25 Meet Adam Pecoraro: His Fitness Journey and Coaching Style
02:22 What It’s Like Living and Coaching in Canada
04:27 The Biggest Fitness Lie Still Pushed in 2025
06:05 Debunking the Carnivore Diet and Its Health Claims
09:13 Liver King, Lies, and the Rise of Influencer Misinformation
10:25 The Truth About Steroids in Hollywood and Social Media
16:28 Common Fat Loss Mistakes Men Make in 2025
20:09 A Realistic Weekly Workout Plan for Busy Men
25:45 Why Knowing What to Do Isn’t Enough for Fat Loss
28:27 Why Men Keep Falling for Unsustainable Diets
30:52 What Sets Apart Men Who Lose 30+ lbs and Keep It Off
37:48 Adam’s Hot Take That Sparks Controversy
39:34 One Modern Trend Adam Wishes Would Disappear
42:55 How to Connect With Adam Pecoraro Online

All Sugar Diets, MAHA Drama, and Health Hype (ft. Beth Feraco)

leo@kairos.online (Beth Feraco) — Thu, 29 May 2025 06:00:00 +0000

Beth Feraco joins me to talk about everything from the absurdity of the “all sugar diet” trend to why basic nutrition advice—like “eat vegetables”—is now controversial online. We dive into personal responsibility, food deserts, shady supplement marketing, and her own photoshoot prep journey. If you’re tired of fitness fluff and want real talk, this is the episode for you.

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Timestamps:
00:27 Beth Feraco’s Background
01:15 Portugal and Spain Nationwide Blackout
03:30 Why Leo Loves the Threads App
04:17 MAHA’s Questionable Nutrition Messaging
08:04 Food Deserts and Policy Failures
10:43 Adults Complaining About Eating Vegetables
13:16 Social Media Backlash Against Basic Nutrition Advice
16:40 The Rise of the “All Sugar Diet” Trend
21:06 Convenience Culture and Rising Obesity Rates
25:04 How to Inconvenience Yourself to Move More
28:08 Chemical Fear vs Real Health Risks
33:34 A Simple Challenge to Cut Back Alcohol
37:17 Red Flags in Athletic Greens and Colostrum Marketing
41:28 Young Leo’s Supplement Obsession
43:07 Why Personal Responsibility Still Matters
46:42 Fitness Influencers Misleading with “Balanced” Messaging
51:08 What Beth Learned From Her Photoshoot Journey
53:16 Stop Procrastinating Your Fat Loss Goals
54:56 Where to Find and Follow Beth Feraco

Japanese Fitness Culture and Fat Loss Simplicity (ft. Andy Morgan)

leo@kairos.online (Andy Morgan) — Thu, 22 May 2025 13:16:59 +0000

In this episode, I’m joined by Tokyo-based fitness coach Andy Morgan, from Ripped Body, known for cutting through the noise with practical, evidence-based advice. We discuss Japan’s unique health culture, the downside of misleading supplements, how “victim mentality” is holding people back, and why simple nutrition advice often gets overlooked. Andy also shares what successful clients actually do differently, the problem with forcing kids to finish their plates, and how to train effectively when you’ve only got 2–3 days a week. Whether you're a seasoned lifter or a beginner stuck in a rut, this episode will give you clarity, perspective, and actionable takeaways.

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Timestamps:
(00:22) Andy Morgan’s Background
(05:43) Why English Limits Global Fitness Science
(06:09) Leo’s Gym Experience in Japan
(09:14) Misleading Fitness Supplements in Japan
(09:54) Cultural Differences: Japan vs the West
(11:04) What Successful Clients Consistently Do
(15:36) How Weekend Overeating Holds You Back
(18:36) Restaurant Portion Sizes and Fat Loss Struggles
(22:38) The Problem With Childhood Plate-Clearing Habits
(26:03) Why Japan Avoids an Obesity Epidemic
(27:27) The Victim Mentality That Sabotages Progress
(29:04) Why “I’ve Tried Everything” Usually Isn’t True
(35:14) One Simple Nutrition Tip That Works
(39:30) Why People Ignore What Actually Works
(41:13) Smart Training Plans for 2–3 Days a Week
(43:18) Simplifying Your Workout Plan
(46:41) Why Full Body Workouts Are Underrated
(47:46) The Real Reason People Start With Bro Splits
(50:13) Staying on Track Through Life’s Chaos
(52:56) How to Handle Self-Sabotage in Fitness
(55:53) Beliefs Andy Often Helps Clients Unlearn
(58:29) One Thing You’re Overcomplicating in Fitness
(01:01:27) Why Accountability Changes Everything
(01:02:14) Is Starting Fitness Easier or Harder Today?
(01:06:24) Where to Follow Andy Morgan

From Wedding Prep to Fat Loss Strategy (ft. Daniel Yores)

leo@kairos.online (Daniel Yores) — Thu, 24 Apr 2025 06:00:00 +0000

In this episode, I’m joined by fitness coach Daniel Yores—just weeks after his wedding—to chat about nutrition, training, and the mindset needed for fat loss. We dive into how Daniel prepped for his big day, how things are changing now that he's married, and why most people wait too long to start their fitness journey.

You’ll also learn:
✅ What aggressive fat loss phases are and when they’re appropriate
✅ The #1 mistake people make during and after a diet
✅ Whether steps and cardio are essential
✅ What to do if you’re starting your journey morbidly obese
✅ And why having a plan after your calorie deficit is essential for long-term success

If you're stuck in start-stop cycles or unsure whether an aggressive fat loss phase is right for you, this is a must-listen.

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Timestamps:
00:32 Who Is Fitness Coach Daniel Yores?
01:00 Daniel’s Wedding & Life Update
03:13 How Does It Feel to Be Married?
04:33 Will Daniel’s Training and Nutrition Change Post-Wedding?
08:45 What Daniel Did with His Fitness & Nutrition Leading Up to the Wedding
14:48 Leo’s 2025 Fat Loss Journey – Reflections & Wins
18:31 Why Waiting for the Perfect Moment Is a Mistake
20:09 Aggressive Fat Loss Phases – What They Are & When to Use Them
25:28 Why You Need Realistic Expectations During Fat Loss
30:03 The Most Common Mistake in Aggressive Fat Loss Phases
31:08 How to Start an Aggressive Fat Loss Phase the Right Way
36:04 Are Steps and Cardio Required for Fat Loss?
39:05 Daniel’s Experience Walking 50,000 Steps a Day
42:03 Fat Loss Advice for Morbidly Obese Individuals Considering Aggressive Approaches
45:05 Why Aggressive Fat Loss Isn’t Ideal Most of the Time
47:20 Most People Don’t Plan for What Happens After the Calorie Deficit
49:53 Where to Stay in Touch with Daniel Yores
50:18 Daniel’s Favourite Social Media Platform Right Now

Low-Carb Diets, Training While Tired & Maintaining Momentum

leo@kairos.online (Leo Alves) — Mon, 21 Apr 2025 06:00:00 +0000

In this Q&A episode, I answer questions about sustainable fat loss, motivation, food quality, and how to keep the weight off long-term. I also share my personal takes on life, sports, and memorable meals.

Here’s what you’ll learn:
✅ How to maintain your fat loss results without rebounding
✅ Whether low-carb or keto diets are effective long-term
✅ If you should train when you feel tired or run-down
✅ How to handle workouts and nutrition while travelling
✅ How to adjust your nutrition when switching from fat loss to maintenance

Plus, I share the sport I wish I could master instantly, the best meal I’ve ever had, and the underrated fitness tip that’s changed results for many of my clients.

Timestamps:
00:11 Intro – Real-Life Fitness Questions Answered
00:25 How to Avoid Regaining Weight After Fat Loss
03:37 How to Help Someone Who Starts Strong But Loses Momentum
05:36 Something I’ve Changed My Mind About in the Last Few Years (Outside of Fitness)
08:23 Is It Okay to Train When You’re Tired or Run-Down?
09:41 Low-Carb & Keto Diets – Do They Work for Fat Loss?
11:15 If I Could Instantly Be Great at Any Sport…
12:35 How to Approach Fitness While Travelling or on Holiday
15:01 Do You Need to Train to Failure to Build Muscle?
16:32 The Most Memorable Meal I’ve Ever Had (And Why)
17:48 How to Adjust Nutrition When Moving From Fat Loss to Maintenance
19:19 Is the 10,000 Steps a Day Rule Legit or Overhyped?
21:32 A Personal Rule I Live By That Most Don’t Know
22:42 How Important Is Tracking Food Quality (Not Just Calories)?
23:43 If I Could Spend a Day With My Younger Self…
25:19 One Underrated Fitness Tip That Changed Everything for My Clients
26:43 Final Thoughts & Episode Wrap-Up

Fat Loss Facts, Full-Body vs Splits & Weird Food Combos – Q&A Edition

leo@kairos.online (Leo Alves) — Thu, 17 Apr 2025 06:00:00 +0000

In this Q&A episode, I break down common fat loss and training myths—like whether you really need to lift heavy to “tone up” and whether pre-workouts are worth the hype. I also answer questions about full-body vs. split workouts, recovering well, and how to feel more confident in the gym.

Here’s what else I speak about:
✅ What matters more for fat loss—diet or movement?
✅ Is eating the same meals every day okay?
✅ Bare minimum fitness strategy for people with busy jobs
✅ How to spot the difference between a plateau and just needing patience
✅ How I’d help someone intimidated by the gym environment

Timestamps:
00:11 Intro – Answering Your Fat Loss & Lifestyle Questions
00:27 Do You Have to Lift Heavy to Tone Up?
02:03 What Matters More for Fat Loss: Diet or Movement?
03:39 A Normal Thing I Irrationally Hate
04:56 Is It Okay to Eat the Same Meals Every Day?
07:01 How to Know If You’re Recovering Well Between Workouts
08:37 If I Had to Delete One App Forever…
10:36 Full-Body Workouts vs Splits – Which Is Right for You?
12:00 How to Help Someone Who Feels Intimidated by the Gym
14:28 A Weird Food Combo That Works
15:44 Are Pre-Workout Supplements Worth It or Overhyped?
17:39 The Bare Minimum for Progress with a Busy Schedule
19:32 Something Small I Did Recently That Made My Day Better
21:25 The Difference Between a Plateau and Needing More Patience
22:26 Where I’d Go for a One-Month Digital Detox
23:44 One Thing I Wish More People Knew About Fat Loss
25:59 Final Thoughts & Takeaways

Cravings, Aesthetic vs Performance Training & Rest-Pause Sets – Q&A

leo@kairos.online (Leo Alves) — Mon, 14 Apr 2025 06:00:00 +0000

In this Q&A episode, I tackle some of your most common fitness and mindset challenges—from what to do when you’ve lost motivation to how to tell if you’re doing too much cardio and why you’re not seeing results despite working out and eating “pretty well.”

You’ll also learn:
✅ How to handle evening cravings without derailing progress
✅ The difference between training for aesthetics vs performance
✅ What your workouts should look like if you can only train twice per week
✅ Whether intensity techniques like drop sets and rest-pause sets are worth your time
✅ And how important tempo is in resistance training

Plus, I share personal takes on comfort shows, forgotten hobbies, underrated recovery tips, and a city I’d live in for life.

Timestamps:
00:11 Intro – Answering Your Fitness, Nutrition & Lifestyle Questions
00:25 What to Do If You’ve Lost Motivation But Still Want to Reach Your Goals
01:31 How to Handle Evening Cravings Without Derailing Progress
03:09 A Hobby I Used to Love But Don’t Do Anymore
04:51 How to Tell If You’re Doing Too Much Cardio for Your Goals
06:39 Training for Aesthetics vs Performance – What’s the Difference?
07:45 My Current Go-To Comfort Show, Movie, or Game
08:38 Best Workout Structure If You Can Only Train Twice a Week
10:46 Does the 80/20 Eating Approach Work?
12:17 A Random Piece of Advice That Stuck With Me for Years
14:10 Rest-Pause Sets, Drop Sets & Other Intensity Techniques – Worth It?
15:54 How Important Is Tempo in Resistance Training?
17:22 If I Had to Live Somewhere Other Than Lisbon, It Would Be…
19:44 A Recovery Method People Focus Too Much On (And What Matters More)
21:11 Something I Enjoy Now That Younger Me Would Have Found Boring
22:34 What to Do If You’re Working Out, Eating “Pretty Well,” But Seeing No Progress
26:03 Final Takeaways & Closing Thoughts

Body Fat Tests, Social Eating & Building Strength as a Beginner

leo@kairos.online (Leo Alves) — Thu, 10 Apr 2025 11:52:29 +0000

In this Q&A episode, I answer a wide range of fitness, nutrition, and lifestyle questions—from how to track progress when the scale isn’t moving to whether high-rep or low-rep training is better for your goals.

You’ll also learn:
✅ How to build muscle without a gym
✅ If body fat percentage measurements are worth it
✅ What to do in social situations when food is involved
✅ How much stress and sleep affect your progress
✅ Where beginners should start with strength training

Plus, I dive into guilty pleasures I’m not guilty about, nostalgic smells, €1,000 shopping sprees, and the fictional universe I’d love to live in for a week.

Timestamps:
00:11 Introduction – Let’s Dive Into Your Fitness & Lifestyle Questions
01:21 How to Track Progress if the Scale Isn’t Changing
03:39 High-Rep vs Low-Rep Training – When Should You Use Each?
05:21 A Guilty Pleasure I’m Not Guilty About at All
08:30 The Best Way to Build Muscle Without a Gym
10:38 Body Fat Percentage Measurements – Useful or Pointless?
12:10 The Fictional Universe I’d Love to Visit for a Week
13:35 The Most Overrated “Healthy” Food People Rely On
15:40 Navigating Social Eating Situations Without Derailing Progress
18:51 A Smell That Instantly Brings Back a Memory
19:39 Where Complete Beginners Should Start With Strength Training
22:02 Should You Adjust Training Based on Sleep Quality?
24:20 One Tiny Thing That Always Makes My Day Better
25:49 How Stress Affects Fat Loss & Ways to Manage It
28:05 What I’d Do If I Had €1,000 to Blow in 24 Hours
29:08 One Non-Workout Habit That Helps My Clients Get Results
31:07 Final Thoughts & Key Takeaways

My Honest Take on Clean Eating, Workout Structure & Nutrition Myths

leo@kairos.online (Leo Alves) — Mon, 7 Apr 2025 06:00:00 +0000

In this Q&A episode, I answer ten of your questions on fat loss, strength training, protein intake, and staying consistent on weekends—plus a few fun personal ones too.

Here’s what I cover:
✅ Why weekends derail so many fitness journeys—and how to fix it
✅ How to know when it’s time to increase weights in the gym
✅ The difference between training for strength vs muscle
✅ Easy ways to boost protein intake without supplements
✅ Do you need to count macros, or is tracking calories enough?

I also share my personal workout structure, a €50 purchase that surprised me, and a movie quote that randomly pops into my head more than it should.

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Timestamps:
(00:11) Intro – Your Fitness & Lifestyle Questions Answered
(01:49) Why People Fall Off Track on Weekends & How to Fix It
(04:26) How to Know When to Increase Your Weights in the Gym
(05:40) If I Could Instantly Learn an Instrument, I’d Pick...
(06:36) Easy Ways to Boost Protein Without Supplements
(09:26) Strength vs Muscle: What’s the Difference in Training?
(11:06) A Movie Scene or Quote I Randomly Think About a Lot
(13:39) Do You Need to Count Macros or Are Calories Enough?
(15:59) How I Personally Structure My Workouts These Days
(17:21) My Most Unexpectedly Useful Purchase Under €50
(18:24) Is “Clean Eating” Helpful or Just Clever Marketing?
(21:33) Final Thoughts & Key Takeaways

Fasting, Soreness, Exercise Order & Fat Loss Balance – Q&A Edition

leo@kairos.online (Leo Alves) — Thu, 3 Apr 2025 06:00:00 +0000

In this Q&A episode, I answer ten of your most common fitness and lifestyle questions—covering topics like building muscle without getting bulky, why soreness isn’t always a sign of a good workout, and how to balance enjoying food while still progressing in fat loss.

I also dive into:
✅ How often to switch up your workout routine
✅ The real reason people don’t see results despite “doing everything right”
✅ The importance of exercise order in your workouts
✅ Whether fasting is useful or just unnecessary
✅ And a few fun ones—like the childhood game that still holds up today and the subject I’d love to master if it wasn’t fitness

Timestamps:
00:13 Introduction – Let’s Dive Into Your Fitness Questions
00:27 How to Build Muscle Without “Getting Bulky”
03:44 How Often You Should Change Your Workout Routine
05:42 A Random Habit That Makes My Day Better
09:51 Why You’re Not Seeing Results Even If You’re Doing Everything Right
13:22 How Important Is the Order of Exercises in a Workout?
16:06 If I Could Instantly Master a Non-Fitness Subject, What Would It Be?
17:02 Fasting: Helpful Tool or Unnecessary?
19:33 Is Soreness a Good Indicator of Workout Effectiveness?
21:05 A Movie or Game From My Childhood That Still Holds Up
22:51 How to Balance Enjoying Food While Losing Fat
25:34 Final Thoughts & Key Takeaways

Can Resistance Bands Build Muscle? Plus, Tracking Steps, Sleep & More

leo@kairos.online (Leo Alves) — Mon, 31 Mar 2025 06:00:00 +0000

In this Q&A episode, I answer your questions about weight loss, muscle gain, motivation, and consistency.

Some of the key topics in this episode:
✅ How much sleep actually impacts fat loss and muscle growth
✅ The truth about losing belly fat
✅ Can you really build muscle with resistance bands?
✅ Why tracking steps matters more than you think
✅ How to deal with hunger in a calorie deficit

Plus, I answer some fun lifestyle questions like a childhood memory that still makes me laugh, what I’d do with a time machine, and a random topic I could talk about for hours that has nothing to do with fitness.

00:11 Introduction – Your Questions, My Answers
02:01 Advice for People Who Keep Restarting Their Fitness Journeys
03:48 How Much Sleep Affects Fat Loss & Muscle Gain
07:14 A Childhood Memory That Still Makes Me Laugh
09:03 What to Focus On If You Want to Lose Belly Fat
10:40 How Important Is Tracking Steps for Fat Loss?
13:20 If I Had a Time Machine, Where Would I Go First?
15:15 Fitness Advice That’s Technically True but Misunderstood
17:39 Can You Build Strength & Muscle with Resistance Bands Alone?
20:26 A Random Topic I Could Talk About for Hours
23:13 How to Manage Hunger While in a Calorie Deficit
24:31 Final Thoughts & Takeaways

Late-Night Eating, Overrated Exercises & Effective Workouts

leo@kairos.online (Leo Alves) — Thu, 27 Mar 2025 07:00:00 +0000

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering how to stay lean without obsessing over calories, the best way to train with limited time, and whether late-night eating really leads to fat gain.

Some of the key topics I discuss:
✅ How to know if your workout routine is effective
✅ The best way to get stronger with minimal training
✅ A fitness rule that annoys me & why it needs to go
✅ Are there any overrated exercises for muscle growth?
✅ How to build muscle with just 3 workouts per week

Plus, I share some fun personal insights, like an underrated everyday luxury, a skill I’ve picked up that people might not expect, and the one travel experience I’d relive if I could.

Timestamps:
00:11 Introduction – Answering Your Fitness & Lifestyle Questions
02:12 How to Stay Lean Without Obsessing Over Every Calorie
03:41 How to Know If Your Workout Routine Is Actually Effective
05:01 An Underrated Everyday Luxury That More People Should Appreciate
06:57 Best Way to Get Stronger With Minimal Training Time
09:35 A Fitness Rule That Annoys Me (And Why It’s Wrong)
10:44 A Travel Experience I’d Relive If I Could & Why
13:23 Does Eating Late at Night Really Lead to Fat Gain?
15:40 Are There Any Overrated Exercises for Building Muscle?
17:37 A Skill I’ve Picked Up That People Might Not Expect
21:25 How to Build Muscle With Just 3 Training Days per Week
24:08 Final Thoughts & Takeaways

The Truth About Recovery, Training Mistakes & Eating Out for Fat Loss

leo@kairos.online (Leo Alves) — Thu, 20 Mar 2025 07:00:00 +0000

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering everything from eating out without ruining your fat loss progress to whether supplements are necessary.

Some of the key topics I discuss:
✅ How to recover properly from workouts
✅ The biggest muscle-building mistakes people make
✅ Can you lose fat and build muscle at the same time?
✅ Better ways to improve conditioning if you hate traditional cardio
✅ A training method I used to believe in but no longer do

Plus, I share some fun personal takes, including a place that completely surprised me, who I’d swap lives with for a day, and a piece of technology I couldn’t live without.

Timestamps:
(00:20) Introduction – Answering Your Fitness & Lifestyle Questions
(00:52) How to Eat Out Without Messing Up Fat Loss Progress
(02:46) How to Know If You’re Recovering Properly From Workouts
(03:42) A Place I Visited That Completely Surprised Me
(05:19) The Biggest Muscle-Building Mistake People Make
(07:08) Are Supplements Necessary, or Can You Get Everything From Food?
(09:08) Who I’d Swap Lives With for a Day & Why
(11:02) Body Recomposition: Can You Lose Fat & Build Muscle at the Same Time?
(12:31) A Training Method I Used to Believe In But No Longer Do
(15:11) A Piece of Technology I Couldn’t Live Without
(17:41) If You Hate Traditional Cardio, Here’s How to Stay Active
(19:43) Final Thoughts & Takeaways

Breaking Fitness Myths, Gym Culture & Strength Mindset (ft. Patrick DiBello)

leo@kairos.online (Patrick DiBello) — Mon, 17 Mar 2025 07:00:00 +0000

In this episode, I sit down with fellow fitness coach Patrick DiBello to dive into a wide range of fitness, nutrition, and gym culture topics. From breaking strength myths to gym filming etiquette.

Some of the key topics we discuss:
✅ Why most people are stronger than they think
✅ The right way to film in the gym without annoying others
✅ Breaking gender myths in exercise & strength training
✅ How the gym builds one of the best communities
✅ Store-bought bread vs. fresh bread – the great debate

Plus, Patrick opens up about celebrating two years marijuana-free, and we talk about why burning bridges in fitness (or life) is never a good idea.

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Timestamps:
(00:44) Introduction – Who Is Fitness Coach Patrick DiBello?
(03:33) The Importance of Not Burning Bridges in Fitness & Life
(10:11) Why Most People Are Stronger Than They Think
(16:16) Patrick’s Journey: Celebrating Two Years Marijuana-Free
(33:33) How to Film in the Gym Without Being Rude
(40:00) Store-Bought Bread vs. Fresh Bread – A Fun Nutrition Debate
(45:28) Why the Gym Is One of the Best Community Spaces
(55:18) How to Stay in Touch with Patrick DiBello

Fat Loss, Strength Training & Nutrition Myths – Your Questions Answered

leo@kairos.online (Leo Alves) — Thu, 13 Mar 2025 07:00:00 +0000

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from losing fat without tracking calories to whether cheat meals help or hurt your progress.

Some of the key topics I cover:
✅ How to know if you're training hard enough to build muscle
✅ The biggest diet myth people still believe
✅ How to adjust training & nutrition for staying lean after 40
✅ The best way to make progress at home with minimal equipment
✅ How much cardio do you need for fat loss?

Plus, I dive into some fun topics, like a book, movie, or show that stuck with me, a hobby I’ve always wanted to learn, and the historical or fictional character I’d love to have dinner with.

Timestamps:
(00:30) Introduction – Answering Your Fitness & Lifestyle Questions
(01:03) Best Way to Lose Fat Without Tracking Calories
(02:53) A Book, Movie, or Show That Stuck With Me
(05:39) How to Know If You're Training Hard Enough to Build Muscle
(07:33) The Biggest Diet Myth People Still Believe
(08:52) A Historical or Fictional Character I’d Love to Have Dinner With
(11:07) How to Adjust Training & Nutrition for Staying Lean Over 40
(12:25) Are Cheat Meals Useful or Do They Slow Progress?
(14:13) A Hobby or Skill I’ve Always Wanted to Learn
(15:56) Best Way to Make Progress at Home With Minimal Equipment
(16:42) How Much Cardio Do You Need for Fat Loss?
(17:42) Final Thoughts & Takeaways

Breaking Fat Loss Plateaus, Building Muscle & Fitness Myths – Q&A

leo@kairos.online (Leo Alves) — Mon, 10 Mar 2025 07:00:00 +0000

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from breaking a fat loss plateau to whether you can build muscle without lifting weights.

Some of the key topics I discuss:
✅ How to know if you're really in a calorie deficit
✅ The best strength training exercises for beginners
✅ How much protein do you actually need?
✅ A common fitness myth that needs to die
✅ How to stay motivated when progress feels slow

Plus, I share a random fact you might not expect, the language I’d instantly master if I could, and a food I could eat every day without getting tired.

🚀 Work With Me
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🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
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⚒️ My Personal Toolkit

Watch the 'Fitness in 5' YouTube Series Here
Sign up To Become A 1-2-1 Online Fitness Member
Buy My Book, 'Your Fat Loss Journey Starts Here'
Sign-up For My Free 14-Day Fat Loss Kick-Starter
My Instagram
My X
My Threads
Free Fitness Guides

Timestamps:
(00:35) Introduction – Answering Your Fitness & Lifestyle Questions
(00:52) Fastest Way to Break Through a Fat Loss Plateau
(02:09) If I Could Instantly Master a Language, Which One Would It Be?
(03:45) How to Know If You're Actually in a Calorie Deficit
(05:05) Best Strength Training Exercises for Beginners
(06:17) A Food I Could Eat Every Day Without Getting Tired
(07:40) How Much Protein You Really Need for Fat Loss & Muscle Growth
(09:33) A Common Diet Trend or Fitness Rule That’s Actually Unnecessary
(11:16) A Random Fact About Me That Might Surprise You
(14:12) How to Stay Motivated When Progress Feels Slow
(16:13) Can You Build Muscle Without Lifting Weights?
(17:27) Final Thoughts & Takeaways

Your Fitness Questions Answered: Strength, Fat Loss & Consistency

leo@kairos.online (Leo Alves) — Thu, 6 Mar 2025 07:00:00 +0000

In this Q&A episode, I answer your fitness, nutrition, and lifestyle questions, covering everything from building muscle while losing fat to the best way to train in just 30 minutes.

Some of the key questions I dive into:
✅ Can you get stronger while losing fat?
✅ What’s an underrated habit for long-term fat loss?
✅ Are gym machines good for muscle growth?
✅ What’s my honest take on intuitive eating for fat loss?
✅ How to stay consistent when life gets stressful?

Plus, I share some personal takes, including a place I’d love to visit, an overrated show or anime, and where I’d live if I could never leave. If you’re looking for straight-to-the-point fitness answers, this one’s for you!

Timestamps:
(00:13) Introduction – Answering Your Fitness & Lifestyle Questions
(01:45) Advice I’d Give My Younger Self About Fitness & Nutrition
(03:27) Can You Build Strength While Losing Fat?
(06:13) A Travel Destination I Haven’t Visited Yet But Want To
(07:32) How to Train for Fat Loss & Muscle Retention in 30 Minutes
(09:31) An Underrated Habit for Long-Term Fat Loss Success
(11:57) A Movie, Show, or Anime I Think Is Overrated
(13:54) My Honest Take on Intuitive Eating for Fat Loss
(15:32) Are Gym Machines Good for Muscle Growth?
(16:47) If I Could Only Live in One Country Forever, Where Would It Be?
(19:53) How to Stay Consistent With Fitness When Life Gets Stressful
(21:32) Final Thoughts & Takeaways

Why Fitness (And Life) Is About Turning Up—No Matter What

leo@kairos.online (Leo Alves) — Mon, 3 Mar 2025 07:00:00 +0000

Some days, you don’t feel like showing up. Whether it’s fitness, fat loss, or any goal you’re working toward, there will be moments when you’re unmotivated, unsure, or just not in the mood. But consistency is about turning up anyway—and that’s exactly what I’m doing in this episode.

Today, I had no idea what to talk about. But instead of skipping, I decided to share the exact lesson I want you to apply to your fitness journey: showing up even when it’s not perfect. Progress isn’t about having A+ days all the time—it’s about sticking with it, even when your effort is a C or D.

If you’ve ever struggled with staying consistent, this episode is for you.

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Timestamps:
(00:20) Why I Had No Idea What to Talk About Today
(01:34) What Real Consistency Looks Like (And Why It Matters)
(03:45) A Day Out in Lisbon: My Market Experience
(04:36) How Markets Can Be Great for Finding Second-Hand Gems
(06:06) Final Thoughts – Wrapping Up

Fitness in 5: Quick, No-Nonsense Fat Loss Tips

leo@kairos.online (Leo Alves) — Thu, 27 Feb 2025 07:00:00 +0000

I recently launched a new YouTube series called ‘Fitness in 5’, where I break down key fitness and fat loss topics in five minutes or less. In this episode, I introduce the series and share the audio versions of the first five episodes, covering everything from losing belly fat to why some people don’t lose weight in a calorie deficit.

You’ll get quick, no-nonsense answers to some of the biggest fat loss questions, including:
✅ Does eating healthy automatically lead to fat loss?
✅ Can you lose fat without tracking calories?
✅ Should you cut out carbs to lose weight?
✅ Why am I not losing weight in a calorie deficit?

This episode is for you if you’re looking for straight-to-the-point fitness advice.

Watch the Full Series on YouTube Here
Sign up To Become A 1-2-1 Online Fitness Member
Buy My Book, 'Your Fat Loss Journey Starts Here'
Sign-up For My Free 14-Day Fat Loss Kick-Starter
My Instagram
My X
My Threads
Free Fitness Guides

Timestamps:
(00:15) Introduction – My ‘Fitness in 5’ YouTube Series
(02:35) How to Lose Belly Fat (The Truth)
(08:03) Does Eating Healthy Automatically Lead to Fat Loss?
(11:45) How to Lose Body Fat Without Tracking Calories
(16:03) Should You Cut Out Carbs to Lose Fat?
(20:23) Why You’re Not Losing Fat in a Calorie Deficit
(25:11) Takeaway Message & Where to Watch ‘Fitness in 5’

Calorie Tracking 101: Do’s, Don’ts & Common Mistakes

leo@kairos.online (Leo Alves) — Mon, 24 Feb 2025 07:00:00 +0000

Calorie tracking is one of the most effective tools for fat loss and nutrition awareness, but many people either overcomplicate it or make key mistakes that stall their progress. In this episode, I break down the most common questions around calorie tracking, from whether you should eat back burned calories to how to log your food accurately.

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Buy My Book, 'Your Fat Loss Journey Starts Here'
Sign-up For My Free 14-Day Fat Loss Kick-Starter
My Instagram
My X
My Threads
My YouTube Channel
Free Fitness Guides

Timestamps:
(00:12) Introduction – How to Track Calories the Right Way
(01:18) New 1-2-1 Online Fitness Member Sign-up Page
(04:16) The Amount of Work that Goes into a Small Business
(05:32) Should You Eat Back Calories Burned?
(07:04) Choosing the Right Units for Accurate Calorie Tracking
(07:44) How Consistent Do You Need to Be With Tracking?
(09:21) Determining Your Ideal Calorie Intake (Free Calculator)
(11:58) Why You’re Not Seeing Progress With Calorie Tracking
(16:22) Weighing Food Raw vs. Cooked – Which One’s Best?
(17:05) Is Calorie Tracking Too Much Effort?
(18:49) When to Stop Tracking Calories (Optimal Duration)
(20:08) How to Track Calories When Eating Out
(21:45) Is Calorie Tracking for Everyone? Final Thoughts
(22:10) Check Out my Online Coaching Page!

Why Most People Fail at Fat Loss (and How to Fix It)

leo@kairos.online (Leo Alves) — Thu, 20 Feb 2025 07:00:00 +0000

In this episode, I share two powerful lessons that shifted how I view fitness forever. First, a surprising question from a gym member in 2019 made me rethink why fitness is a lifelong journey. Then, my BJJ dojo moving further away revealed why taking action now makes progress easier—while waiting makes it more challenging. If you’ve ever struggled with consistency or motivation, this episode will help you change how you see your fitness journey for good. Plus, check out my book in the show notes—it’s about making fat loss sustainable and realistic for life.

Timestamps:
(00:12) Introduction: Turning up When You Don’t Feel Like it
(03:24) Story #1: A Gym Member’s Question That Changed My Mindset
(05:12) Lessons from Brazilian Jiu-Jitsu: The Power of Consistency
(05:41) What This Means for Your Fat Loss Approach
(07:32) Story #2: How My BJJ Dojo Moving Further Away Changed Everything
(08:58) The Problem with Waiting Until Things Get Worse
(09:47) Grab My Book to Make Fat Loss Sustainable for Life

Why Fat Loss Feels Harder After 30 (and How to Fix It)

leo@kairos.online (Leo Alves) — Mon, 17 Feb 2025 07:00:00 +0000

Is fat loss harder in your 30s? In this episode, I debunk the myth of a “slowing metabolism” and dive into the real reasons why weight loss feels tougher as you get older. From career pressures to busier schedules and changes in lifestyle, I’ll explore the challenges—and share actionable tips to help you succeed. Learn how to incorporate strength training, set a step goal, optimise your environment, and manage nutrition, all while navigating a hectic life.

Instagram Post Announcing My BJJ Graduation

Timestamps:

(00:11) Why Fat Loss Feels Harder in Your 30s

(01:03) I Got My Brazilian Jiu-Jitsu Blue Belt

(02:20) Obsess Over The Correct Habits

(04:53) The Importance of Convenience for Consistency

(07:09) Why Losing Weight Feels More Challenging After 30

(08:16) How Increased Income Impacts Eating Habits

(09:34) Juggling Kids and Fitness Goals

(10:52) How Career Demands Can Hinder Fat Loss

(11:59) Why Life Feels Busier in Your 30s

(12:48) Summary of Challenges Impacting Fat Loss

(15:39) Strength Training: A Fat Loss Essential

(16:53) Protein Goals for Fat Loss Success

(18:21) Setting a Step Goal to Stay Active

(19:30) How to Optimise Your Environment for Better Choices

(21:14) Managing Alcohol for Effective Fat Loss

(22:25) Summary of Actionable Fat Loss Tips

(23:30) Free 14-Day Fat Loss Kickstarter and Closing

The Best & Worst Fitness Advice I’ve Ever Received

leo@kairos.online (Leo Alves) — Thu, 13 Feb 2025 07:00:00 +0000

The fitness industry is packed with both golden nuggets and total nonsense. In this episode, I break down some of the best and worst bits of advice I’ve received over the years—so you don’t have to waste time figuring it out yourself. I share key lessons that helped me and my 1-2-1 online fitness members see real results, from the importance of strength training over excessive cardio to why consistency beats perfection.

Timestamps:

(00:10) Introduction – The Best & Worst Fitness Advice I’ve Received

(01:47) Leave a Review!

(02:54) Deleting Social Media Apps

(03:54) The Polarisation of American Politics

(05:38) Switching to the Desktop Version of Apps

(11:12) The Best & Worst Fitness Advice I’ve Ever Received

(11:39) Best: Strength Training Over Cardio for Fat Loss

(13:19) Worst: “Macros Are All That Matter”

(15:37) Best: Consistency Beats Perfection

(17:26) Worst: You Don’t Need a Workout Program

(20:06) Best: Focus on Behaviours, Not Just Outcomes

(21:42) Worst: Fasted Workouts Burn More Fat

(22:58) Recap & Key Takeaways

(23:24) Conclusion & 14-Day Fat Loss Kickstarter

Mastering Menopause: Exercise, Nutrition & Mindset (ft. Kim Schlag)

leo@kairos.online (Kim Schlag) — Mon, 10 Feb 2025 07:00:00 +0000

Menopause doesn’t mean the end of fitness progress—it’s just a new phase that requires the right approach. In this episode, I sit down with fitness coach Kim Schlag to discuss everything you need to know about training, nutrition, and mindset during perimenopause and menopause.

We cover common menopause myths, why calories still matter, and how strength training can be a game-changer for long-term health. Kim also shares strategies for diet and exercise, the importance of accountability, and how the right mindset can help you confidently navigate this transition.

If you're feeling stuck or overwhelmed by menopause-related fitness challenges, this episode will help you reduce the confusion and take action.

Timestamps:
(00:25) Meet Kim Schlag – Her Journey & Expertise in Menopause Fitness
(06:09) What Is Menopause & How Does It Impact the Body?
(08:23) The Biggest Challenges of Perimenopause & Menopause
(10:51) Do Calories Stop Mattering During Menopause? Debunking the Myth
(14:33) How Menopause Myths Spread & Why They’re So Believable
(17:13) The Best Diet Strategies for Perimenopause & Menopause
(21:28) The Most Effective Workouts for Perimenopause & Menopause
(22:31) The Truth About Protein Intake & Menopause
(26:43) Do You Need Special Workouts for Menopause?
(30:08) Why Accountability is a Game-Changer for Fitness in Menopause
(33:59) How Mindset Shapes Your Menopause Fitness Journey
(37:44) Common Menopause Misconceptions You Need to Ignore
(39:28) Why Strength Training is the Secret to Staying Youthful
(41:00) Where to Find Kim Schlag & Learn More

7 Reasons You’re Not Seeing Progress in the Gym

leo@kairos.online (Leo Alves) — Thu, 6 Feb 2025 07:00:00 +0000

Are you training consistently but not seeing the results you expected? In this episode, I break down seven common reasons why your workouts aren’t delivering progress—and what you can do about them. From protein intake and nutrition consistency to structured programming and progressive overload, I’ll cover the key factors holding you back.

Timestamps:

(00:11) Introduction – Why You’re Not Seeing Progress

(01:13) I Achieved My Blue Belt at Brazilian Jiu-Jitsu

(05:03) Focus on the Process, Not the Outcome

(07:12) Reasons You’re Not Seeing Progress in the Gym

(07:51) The Importance of Protein Intake

(09:21) Why Inconsistent Nutrition Holds You Back

(11:02) The Power of a Structured Workout Plan

(12:49) Progressive Overload: The Key to Growth

(14:46) Are You Overdoing Cardio?

(16:41) How Alcohol Slows Your Progress

(18:59) The Missing Ingredient: Patience

(21:23) Recap & Final Takeaways

(21:57) Free Resources & 14-Day Fat Loss Kickstarter

6 Easy Habits to Stay Fit Without Giving Up Your Life

leo@kairos.online (Leo Alves) — Mon, 3 Feb 2025 07:00:00 +0000

In this episode, I break down the 6 simple habits that completely transformed how I approach fitness. From walking 8,000-10,000 steps daily to prioritising protein at every meal, these habits make staying fit easy, sustainable, and realistic for a busy lifestyle.

You'll learn how to set up your environment for success, cut back on alcohol without missing out, and embrace accountability to stay consistent.

Whether you're just starting out or looking for ways to simplify your fitness journey, these tips will make fitness work with your life—not against it.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit

Timestamps:

(00:10) Introduction: Simplify Fitness with 6 Habits

(01:24) Having More Features as of Recent on the Podcast

(02:41) Emphasising Non-Fitness Related Guests too

(04:01) Booking Flights to Morocco

(05:31) First Visit to Africa

(05:59) Travel Plans for 2025

(06:49) These 6 Habits Changed Everything for Me

(07:14) Habit 1: Walking 8,000-10,000 Steps a Day

(10:05) Habit 2: Strength Training 3 Times a Week

(13:05) Habit 3: Prioritising Protein at Every Meal

(14:33) Habit 4: Optimising Your Environment for Success

(17:40) Habit 5: Limiting Alcohol for Better Results

(19:43) Habit 6: Embracing Accountability for Consistency

(21:57) Summarising: Fitness That Fits Your Life

Music, Passion, and Social Media (ft. SKT)

leo@kairos.online (SKT) — Thu, 30 Jan 2025 07:00:00 +0000

In this episode, I sit down with SKT Artist (Stefano), a bilingual rapper and producer making waves in English and Italian music. We dive into his journey—from dropping his first EP to going viral in Italy, balancing university with music, and building his own studio business. SKT shares his thoughts on social media’s impact on the music industry, his biggest inspirations like Travis Scott and Mike Dean, and what advice he’d give to his younger self.

Timestamps:
(01:19) Who Is SKT Artist?
(04:27) When Did SKT Know He Wanted to Be a Musician?
(07:11) SKT’s Early Days in Music Production
(08:58) Releasing His First EP: The Beginning of SKT’s Career
(10:25) How SKT Started His Relationship with Sony
(12:53) Why SKT Went Back to Finish University
(16:13) Starting His Own Studio Business as a Musician
(19:16) Balancing Artistic Goals and Producing for Others
(22:42) SKT’s Viral Breakthrough in Italy
(25:55) Building a Career You’re Passionate About
(31:24) The Moment SKT Almost Left Music Behind
(33:20) Social Media’s Role in Leveling the Playing Field
(36:04) Advice SKT Would Give to His Younger Self
(40:05) SKT’s Musical Inspirations: Travis Scott, Mike Dean, and More
(42:13) Why Mike Dean Is the GOAT
(43:08) Avoiding Misguidance From Social Media as a Musician
(45:31) Where to Find SKT Artist Online

Breaking Nutrition Myths and TikTok Chaos (ft. Jeff Pachtman)

leo@kairos.online (Jeff Pachtman) — Mon, 27 Jan 2025 07:00:00 +0000

In this episode, I’m joined by Jeff Pachtman to discuss the chaos surrounding TikTok in the USA and how social media impacts the fitness and nutrition space. We also debunk myths like starvation mode, explore the importance of calorie tracking, and dive into how nutrition can focus on feeling and performing your best rather than just aesthetics.

Jeff's YouTube channel

Free Fitness Guides

Timestamps:
(00:43) Who Is Jeff Pachtman?
(03:02) The Brutal Reality of Freelancing
(06:47) Discussing Leo’s Book: ‘Your Fat Loss Journey Starts Here’
(09:03) TikTok Chaos in the USA: What’s Going On?
(10:52) How a TikTok Ban Could Have Impacted the Fitness Industry
(13:37) The Downfall of Twitter: What It Means for Social Media
(16:52) Exploring the TikTok Algorithm and Its Unique User Base
(22:38) Trending Topics in Health, Fitness, and Nutrition for 2025
(29:33) Debunking the Starvation Mode Myth in Nutrition
(39:37) Unawareness Around Excessive Calorie Consumption
(41:36) Why Using a Food Scale Is Crucial for Calorie Tracking
(45:53) Jeff Pachtman on Nutrition for Performance vs Aesthetics
(51:51) The Problem with Highly Palatable Foods in Your Environment
(55:18) Where to Connect with Jeff Pachtman

How to Build Strength and Stay Consistent (ft. Terry Lin)

leo@kairos.online (Terry Lin) — Thu, 23 Jan 2025 07:00:00 +0000

In this episode, I chat with Terry Lin, a personal trainer and (former) powerlifting enthusiast, about the key strategies for building strength and staying consistent. We discuss the importance of structured workout programs, accurate calorie tracking, specific goal setting, and insights into staying motivated and overcoming setbacks. Terry also shares his thoughts on accountability, consistency, and how tracking progress can make all the difference in your fitness journey. Plus, we have fun exploring fitness-related topics in a game of "Underrated or Overrated."

Terry's YouTube Channel

Free Fitness Guides

Timestamps:
(00:28) Introducing Terry Lin: Personal Trainer
(02:30) Terry Lin’s Great Powerlifting Personal Records
(05:23) The Secrets Behind Building Exceptional Strength
(09:23) Why a Structured Workout and Nutrition Plan is Crucial
(11:13) Goal Setting in Fitness: Why Specificity Matters
(15:13) The Value of Accurate Calorie Tracking for Progress
(23:03) Lessons from Injuries in Brazilian Jiu-Jitsu
(31:35) How to Stay Motivated to Keep Working Out
(33:28) The Game-Changing Power of Accountability in Fitness
(35:25) Why Consistency is a Skill You Can Master
(37:56) Why You Don’t Need 100% Consistency to Succeed
(40:18) How Tracking Your Progress Can Boost Motivation
(41:27) Fun Fitness Takes: Underrated or Overrated Game
(41:48) Are Apple Watches Overrated?
(42:30) The Truth About Seed Oils: Overrated or Not?
(43:43) Is the Nintendo Switch Worth It for Fitness or Fun?
(45:52) Do Calorie Calculators Live Up to the Hype?
(46:38) Is Visiting Times Square Overrated?
(47:04) What Scale Weight Tells You About Progress
(47:46) Is the Kindle an Underrated Tool for Learning?
(49:14) Where to Connect with Terry Lin

Everything I’d Do Differently to Lose 40lbs Again

leo@kairos.online (Leo Alves) — Mon, 20 Jan 2025 07:00:00 +0000

If I had to start over from being overweight and losing 40 lbs (18kg), here’s everything I’d avoid and what I’d focus on instead. In this episode, I share insights from my fat loss journey, highlighting my mistakes and lessons learned to inspire you on your path. This advice will help you make smarter decisions, from progressive overload to prioritising fibre and walking.

Timestamps:

(00:46) Why I’d Do Things Differently This Time Around

(02:00) Daily Email Series: 14-Day Fat Loss Kickstarter

(04:20) My Experience From Recently Visiting Madeira Island

(05:05) Similarities and Differences Between Mainland Portugal and Madeira Island

(06:16) My Schedule in Madeira Island

(08:12) Everything I’d Do Differently to Lose 18kg Again

(08:41) The Truth About Supplements and Fat Loss

(10:59) Progressive Overload: The Game-Changer for Strength Training

(12:14) Why Walking Beats Cardio for Consistency

(13:24) Don’t Eat Back Calories Burned: Misleading Smartwatch Data

(15:29) The Power of Prioritising Fibre for Satiety and Digestion

(16:41) The Hidden Calories in Cooking Oils

(18:31) Why Accountability is the Key to Staying on Track

(20:58) Summary: Smarter Strategies for Sustainable Fat Loss

Do 95% of Diets Really Fail? (Quick Rant)

leo@kairos.online (Leo Alves) — Thu, 16 Jan 2025 07:00:00 +0000

Is the claim that "95% of diets fail" discouraging you from starting your fat loss journey? In this episode, I break down why this statistic is misleading, outdated, and harmful. Learn what the studies actually say, why sustainable approaches matter, and how you can achieve real, lasting progress with the right strategies.

Timestamps:

(00:12) The Misleading Claim: '95% of Diets Fail'

(01:04) Travelling to Madeira Island

(05:12) The Issue With ’95% of Diets Fail’

(05:58) Defining "Failure" in Weight Loss Studies

(07:18) Outdated Research: Where the 95% Stat Comes From

(08:53) Modern Fat Loss Strategies vs. Crash Diets

(12:03) Improvements Beyond the Scale: Health Wins Overlooked

(13:44) Cherry-Picking Statistics in Dieting Studies

(14:25) Final Thoughts: Why the '95% of Diets Fail' Myth Hurts People

How to Learn Any Language (ft. Gio & Marcel Mendes)

leo@kairos.online (it0na, Marcel Mendes) — Mon, 13 Jan 2025 07:00:00 +0000

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 learning Japanese, Spanish, or any other language, this episode is packed with practical advice and inspiration to guide your journey.

Timestamps:
(01:32) Who Are Marcel and Gio?
(02:13) What Inspired Marcel and Gio to Learn Japanese?
(06:02) Favourite Dragon Ball Characters: A Fun Icebreaker
(07:15) Overcoming Intimidation When Learning a Different Language
(11:05) How Learning Japanese Differs From English Learning
(14:09) Language Exchange: Are Apps, Websites, and Calls Effective?
(25:23) Can Duolingo Actually Help You Learn a Language?
(34:47) The Power of Immersion and How to Recreate It at Home
(42:09) Watching TV in Your Target Language: Tips and Insights
(44:59) Avoiding English Responses to Strengthen Language Skills
(47:40) Marcel and Gio’s Biggest Struggles in Learning Japanese (and How They Overcame Them)
(1:04:33) The Best Rewards of Reaching Fluency in a New Language
(1:07:45) Is There Still Value in Using Language Learning Textbooks?

How to Lose Over 30lbs of Fat in 2026

leo@kairos.online (Leo Alves) — Thu, 9 Jan 2025 07:00:00 +0000

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 packed with advice to get you there.

Timestamps:

(00:10) Losing 40lbs in 2025

(01:34) The Routine for Recording Podcast Episodes

(02:31) Travelling England in December

(02:52) English Food and Inflation at Nando’s

(04:42) (Not) Watching Crystal Palace Live

(05:28) The Differences After Living Away From Home

(06:13) Living with the Flu and Taking Extra Rest

(09:20) Step 1: How to Create a Calorie Deficit

(11:24) Step 2: Focus on What Can Be Added to Your Diet

(13:39) Step 3: Setting and Hitting Your Protein Goal

(16:33) Step 4: Establishing a Consistent Step Goal

(17:45) Step 5: Why Strength Training Is Crucial for Fat Loss

(19:32) Recap: The 5 Steps to Fat Loss Success in 2025

How to Set and Achieve Your New Year Resolutions

leo@kairos.online (Leo Alves) — Mon, 6 Jan 2025 07:00:00 +0000

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 book launch today!

Timestamps:

(01:43) Celebrating My Book Launch Today!

(08:04) Why New Year’s Resolutions Get a Bad Rap

(10:07) How Specific Goals Create Better Results

(11:36) Examples of My 2024 Goals and How I Achieved Them

(19:38) The Role of Tracking and Accountability in Goal Setting

(23:51) My New Goals for 2025 (Including BJJ and Zone 2 Cardio)

(31:38) Why 80% Consistency Beats Perfection and Using Tools to Help Measure This

(33:33) Reviewing and Adjusting Goals at 3 and 6 Months

Managing Peer Pressure While Losing Weight and Staying Healthy

leo@kairos.online (Leo Alves) — Thu, 2 Jan 2025 07:00:00 +0000

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, this episode provides advice to help you stay on track with your goals.

Timestamps:

(00:14) Why Peer Pressure Can Derail Your Health Goals

(01:30) My Podcast Episode Plan for the Foreseeable Future

(02:47) Having to do Tasks When You Don’t Feel Like it

(04:33) Alex’s Journey: Facing Peer Pressure on His Fitness Path

(06:13) Strategy 1: Politely Decline

(07:01) Strategy 2: The Power of Saying ‘No’

(07:58) Strategy 3: Using the ‘Challenge’ Excuse to Deflect Pressure

(09:41) Strategy 4: Accept and Delay—A Smart Way to Stay in Control

(12:08) Strategy 5: Why You Should Avoid Discussing Your Diet

(13:25) Strategy 6: The Potential of a White Lie

(15:57) Strategy 7: Taking Full Control of Your Choices

(17:10) Managing External Challenges with the Right Mindset

(18:40) Closing Thoughts: Taking Responsibility for Your Fitness Goals

How to Achieve Your Health and Fitness Goals in 2025

leo@kairos.online (Leo Alves) — Mon, 30 Dec 2024 07:00:00 +0000

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.

Timestamps:

(00:59) Setting Realistic Health and Fitness Goals for 2025
(02:56) The Power of Specific Goals in Fitness Success
(05:09) Why a Structured Workout Plan is Essential for 2025
(07:30) Establishing Clear and Achievable Nutrition Goals
(11:44) Tracking Your Progress: Key Metrics for Fitness Success
(18:31) Rest and Recovery: The Secret to Consistency in Fitness
(20:10) Finding Accountability for Long-Term Health Success
(23:05) Optimising Your Environment to Stay Consistent in 2025
(26:33) Conclusion: Key Health and Fitness Strategies for 2025
(27:06) How to Join My 1-2-1 Online Fitness Coaching Program

8 Reasons Spain Leads in Life Expectancy Over the USA

leo@kairos.online (Leo Alves) — Thu, 19 Dec 2024 07:00:00 +0000

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.

Timestamps:

(00:18) Why Spain Ranks Higher in Life Expectancy Than the USA

(01:03) Support Small Businesses

(03:13) How I Repurpose Content Amongst Social Media Platforms

(09:58) Walkable Cities: How Spain’s Design Promotes Longevity

(11:14) The Impact of Slower, More Social Eating in Spain

(14:02) Mediterranean Diet Benefits for Long-Term Health

(16:31) Portion Sizes: Spain vs. USA

(18:11) Siesta Culture: Rest and Recharge for Better Health

(19:43) Lower Obesity Rates in Spain: A Key Life Expectancy Factor

(20:49) Universal Health Care in Spain vs. the USA’s System

(21:28) Accessibility of Firearms

(22:32) Closing Thoughts: Adopting Spain’s Health Practices

Building a Budget Home Gym Setup (ft. Myles Nesbeth)

leo@kairos.online (Myles Nesbeth) — Mon, 16 Dec 2024 07:00:00 +0000

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 home gym setup without breaking the bank.

Timestamps:

(00:50) Who is Myles Nesbeth?
(01:58) How Poor Weather Inspires Home Gym Building
(03:13) Planning a Home Gym with a £600 Budget
(04:12) Comparing Spotify Wrapped Results
(10:10) The Joy of Live Music Concerts
(11:33) Equipment Priorities for a £600 Home Gym
(13:02) Adding Adjustable Dumbbells up to 40kg
(18:09) Why an Adjustable Bench is a Must
(20:43) Benefits of a Chin-Up Bar for Strength Training
(23:43) Versatility of Long Resistance Bands
(26:45) Adding Short Resistance Bands for Glute Work
(28:18) Considering an Exercise Bike for Cardio
(30:09) Evaluating Walking Pads as an Alternative
(33:56) Foam Mats for Safe Lifting at Home
(35:41) The Importance of a Yoga Mat
(36:53) Recovery Tools: Foam Roller and Lacrosse Ball
(39:29) Swapping Adjustable Dumbbells for a Barbell Set
(42:57) Why Squat Rack Stands Are a Great Addition
(45:43) Multi-Gym Options Are Over Budget
(46:21) Why Kettlebells Are Worth Considering
(49:22) Debating the Ab-Wheel and Weighted Vest
(51:49) Replacing a Chin-Up Bar with a Pull-Up and Dip Station
(54:36) Discussing the High Cost of Kettlebells
(55:28) Re-Evaluating the Walking Pad for Cardio
(58:35) Summary of Purchased Equipment for a £600 Gym
(01:03:54) Sacrificing Kettlebells to Stay Within Budget
(01:04:58) Episode Wrap-Up
(01:05:57) Where to Find Myles and Leo Online

6 Japanese Concepts That Will Transform Your Life in 2025

leo@kairos.online (Leo Alves) — Thu, 12 Dec 2024 07:00:00 +0000

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.

Referenced Threads Post on Adin Ross

Timestamps:

(00:12) Introduction: 15 Months in Japan and Life Lessons

(00:44) Podcast Quality: From Audio to Mental Drainage

(03:44) The Stress and Anxiety That Comes With Flying

(05:26) Kaizen: The Power of Continuous Improvement

(06:23) Writing My Book with Kaizen: Small Steps, Big Results

(07:48) Wabi-Sabi: Embracing Imperfection and Letting Go of Perfectionism

(11:22) Shoshin: The Beginner’s Mind for Constant Growth

(14:20) Hara Hachi Bu: Mindful Eating and Long-Term Health Benefits

(16:18) Ikigai: Finding Your Life’s Purpose and Joy

(17:57) Isogabamaware: When You’re in a Hurry, Take The Long Way

(21:00) Closing Thoughts: Pre-Order My Book for More Practical Tips

NYC vs. Houston: Health Habits, Walking, Weather, and Food

leo@kairos.online (Leo Alves) — Mon, 9 Dec 2024 07:00:00 +0000

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.

Referenced Threads Post on Adin Ross

Timestamps:

(00:11) NYC vs. Houston: Obesity Rate Differences

(02:27) Adin Ross’ Gym Progress

(03:37) Teens Jumping on Steroids Thanks to Social Media

(05:38) Social Media Comments From Trolls

(08:35) Jeff Nippard’s Expert Opinion on Fitness Progress

(11:02) The First Year of Lifting is About Making Mistakes

(12:55) Walking vs. Driving: Daily Movement in NYC and Houston

(14:55) Weather and Climate: How They Affect Activity Levels

(16:07) Food Choices: Healthy Options in NYC and Houston

(18:49) Public Transport: Movement Opportunities in Urban Settings

(20:52) Summary: Environment's Role in Shaping Health

How Strength Training Boosts Fat Loss in 2026

leo@kairos.online (Leo Alves) — Thu, 5 Dec 2024 07:00:00 +0000

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 while gaining strength.

Timestamps:

(00:11) Introduction: Focus on Strength, Not Just Weight Loss

(01:16) Failed Trip to India

(02:06) Adventure to Madeira Island

(03:09) Cheap Flights Within Europe

(04:07) Returning to Madeira Island

(07:14) Tip 1: How Building Muscle Boosts Metabolism

(08:48) Tip 2: Ensure You Lose Body Fat, Not Muscle

(09:54) Tip 3: How Strength Makes Daily Life Easier

(11:19) Tip 4: Improved Body Composition Through Strength Training

(13:36) Tip 5: Boost Confidence and Motivation with Strength Gains

(17:01) Tip 6: The Health Benefits of Building Muscle

(18:22) Closing Thoughts: Make Strength Your Priority for Fat Loss

December Fitness Tips: Enjoy the Holidays and Stay on Track

leo@kairos.online (Leo Alves) — Mon, 2 Dec 2024 07:00:00 +0000

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 part of your journey, not a setback.

Timestamps:

(00:17) Why December Won’t Ruin Your Fitness Progress

(00:51) Remembering What the Holiday Season Is Really About

(04:56) The Holiday Mindset Shift for Long-Term Success

(06:17) Flexibility Over Perfection During the Holidays

(07:22) Why Maintenance Goals Might Be Better Than Fat Loss in December

(08:50) Key Habits for Consistency: Protein, Veggies, and Activity

(10:03) The Math of Consistency: 23 Out of 31 Days Is 74%

(12:22) Focusing on the Next Meal, Workout, or Day

(13:53) Closing Thoughts: Enjoy the Celebrations Mindfully

Calorie Deficit Hacks: 20+ Simple Swaps for Weight Loss

leo@kairos.online (Leo Alves) — Thu, 28 Nov 2024 07:00:00 +0000

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.

Timestamps:

(00:11) Why “Just Eat in a Deficit” Isn’t Enough Advice

(01:19) Retro Football Shirts Phase

(04:19) The Latest From the English Premier League

(05:26) The Teams and Players I Route for in Soccer

(07:02) The Importance of Nutrition Over Exercise for Weight Loss

(08:00) Simple Food Swaps to Reduce Calories Without Sacrifice

How to Stay Consistent with Workouts Without Motivation

leo@kairos.online (Leo Alves) — Mon, 25 Nov 2024 07:00:00 +0000

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.

Timestamps:

(00:11) Why Relying on Motivation Fails Your Fitness Journey

(01:20) The Importance of Great Company

(04:39) Marvel MCU, Anime and TV Series

(06:15) Tunnel Vision with My Goals

(06:58) Action Over Motivation: The Real Path to Results

(08:15) Tip 1: Schedule Your Workouts First, Then Plan Around Them

(09:32) Tip 2: Commit to Just the First Two Exercises

(10:42) Tip 3: Break Workouts Into Small, Achievable Goals

(11:30) Tip 4: Home Workouts vs. Gym Workouts—What Works for You?

(13:55) Tip 5: Focus on Activities You Enjoy for Consistency

(15:02) Tip 6: Join a Community for Accountability and Support

(16:09) Tip 7: Track Progress to Stay Motivated

(18:06) Tip 8: Reward Yourself for Small Wins

(19:54) Tip 9: Dig Deep Into Your ‘Why’ for Fitness Goals

(22:13) Tip 10: Reframe Exercise as a Privilege, Not a Chore

(24:27) Tip 11: Take Action—The Key to Long-Term Success

(25:01) Closing Thoughts: Build Habits Over Chasing Motivation

How to Build Muscle: A Simple and Effective Guide

leo@kairos.online (Leo Alves) — Thu, 21 Nov 2024 07:00:00 +0000

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 progress.

Timestamps:

(00:14) Introduction: Why Building Muscle Doesn’t Have to Be Complicated

(01:08) Disney Plus Marvel Movies

(02:44) The Longevity and Complexity of the Marvel Universe

(04:12) A Potential Marvel Movie Marathon

(06:03) The Importance of Consistency Over Perfection

(06:51) Tip 1: Have a Workout Plan You Enjoy

(08:08) Tip 2: Focus on Progressive Overload

(10:09) Tip 3: Prioritise Compound Exercises for Maximum Gains

(11:20) Tip 4: Nutrition Essentials for Muscle Growth

(13:01) Tip 5: Rest and Recovery for Optimal Muscle Repair

(16:58) Tip 6: Be Patient and Stay Consistent

(18:10) Closing Thoughts: Muscle Building Takes Time and Dedication

Why Your Calorie Deficit Isn’t Working: 7 Solutions

leo@kairos.online (Leo Alves) — Mon, 18 Nov 2024 07:00:00 +0000

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 you're stuck on your weight loss journey, this episode shares excellent advice (if I do say so) to help you get back on track.

Timestamps:

(02:01) Introduction: Struggling with Weight Loss Despite a Calorie Deficit

(02:34) What is a Calorie Deficit?

(02:56) Clarifying the Impact of Medical Conditions

(05:13) Reason 1: You’re Not Actually in a Deficit

(07:15) Reason 2: Guessing Too Often Leads to Errors

(09:05) Reason 3: Overlooking Spreads, Sauces, and Alcohol

(11:00) Reason 4: Relying on Exercise to Create a Deficit

(13:05) Reason 5: Not Tracking Food in Real-Time

(14:40) Reason 6: Inconsistent Efforts Hurt Progress

(16:55) Reason 7: You’re Losing Weight, Just Not Seeing It Yet

(18:29) Closing Thoughts: Tough Love and the Importance of Patience

How to Stay Consistent: The Secret to Achieving Your Goals

leo@kairos.online (Leo Alves) — Thu, 14 Nov 2024 07:00:00 +0000

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 pursuing fitness, weight loss, or life goals.

Timestamps:

(02:30) My New Years Resolution

(04:10) Deciding on the “How” of goal setting

(06:01) Parallels Between Writing a Book and Fitness Goals

(6:49) The 300 Words a Day Strategy

(08:56) Applying This to Fitness: Small, Achievable Goals

(14:09) Closing Thoughts: Transforming Your Life with Simple Habits

Simplify Fat Loss in 2026 with These Nutrition Approaches

leo@kairos.online (Leo Alves) — Mon, 11 Nov 2024 07:00:00 +0000

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 boundaries with alcohol, and staying consistent with your chosen approach for sustainable results.

Timestamps:

(00:20) Intro: Exploring Fat Loss Nutrition Strategies

(02:09) Calorie Tracking: Benefits and How to Start

(06:46) Calorie Cycling: Flexibility with High and Low-Calorie Days

(09:25) The Jab Deficit: Alternating Calorie Deficit and Maintenance Weeks

(11:06) Three Plates and Two Snacks Approach: Simple, Balanced Structure

(13:08) Hand-Size Portion Guide: Measuring Food Without Counting Calories

(15:15) Meal Planning: Practicality vs. Flexibility

(17:08) Intuitive Eating: Understanding Hunger and Fullness Cues

(20:06) Aggressive Fat Loss Approaches: Quick and Effective

(25:26) Inclusion vs. Exclusion Mindset: Adding Nutritious Foods

(28:34) Dealing with Cravings: Tips to Curb and Manage Them

(31:36) Alcohol and Fat Loss: Setting Boundaries and Balance

(35:01) Closing Thoughts: Staying Consistent, Finding What Works

Top Fitness Myths You Should Stop Believing

leo@kairos.online (Leo Alves) — Thu, 7 Nov 2024 07:00:00 +0000

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.

Timestamps:

(00:18) Why Fitness Myths Hold Us Back

(01:05) Myth 1: “Cardio is the Best Way to Lose Body Fat”

(04:29) Myth 2: “Lifting Weights Will Make You Bulky”

(06:17) Myth 3: “Exercise for Hours to See Results”

(09:24) Myth 4: “Crunches Are Best for Six-Pack Abs”

(11:24) Myth 5: “Sweating Means a Better Workout”

(12:47) Myth 6: “You Can Spot Reduce Fat”

(14:12) Myth 7: “Supplements Are a Must for Results”

(17:51) Recap: Avoiding Myths for a More Effective Fitness Journey

(18:43) Closing Thoughts: Staying Informed and Consistent

Why Your Fat Loss Progress Has Slowed (And What to Do)

leo@kairos.online (Leo Alves) — Mon, 4 Nov 2024 07:00:00 +0000

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 offers insights to help you stay on track.

Remember to pre-order my book, which will be released on January 4th!

Timestamps:
(1:02) Kindle Version vs. Hardback/Paperback Challenges
(2:09) Sharing Chapter 11: Fat Loss Plateaus
(2:55) What Defines a True Plateau
(4:05) Common Causes of Plateaus: Inaccuracies in Tracking
(4:48) Story: Hakeem’s Eye-Opening Tracking Experience
(5:35) The Impact of Bites, Licks, and Nibbles
(6:25) Scale Weight Fluctuations: How to Measure Accurately
(7:12) Metabolic Adaptation vs. Starvation Mode Myth
(8:05) Story: Minnesota Starvation Experiment Insights
(9:15) Adjusting Expectations for Long-Term Progress
(10:02) Newbie Gains: What Happens After the Initial Phase
(11:00) Story: Debbie’s Gym Classes and the Need for Progression
(12:15) Psychological Factors in Plateaus: Consistency and Motivation
(13:10) Analogy: The Ship and Fading Commitment
(13:45) Story: Irish Gym Member’s Struggles With Relaxed Habits
(14:30) Are You Actually in a Plateau? Perception vs. Reality
(15:22) Overcoming Plateaus: Adjustments and Measuring Progress
(16:30) Creating an Environment That Supports Your Goals
(17:15) Sneak Peek at Chapter 12: Role of Community
(18:05) Final Call to Action: Pre-Order Details and Free Resources

7 Simple Meal Prep Tips for Consistent Nutrition

leo@kairos.online (Leo Alves) — Thu, 31 Oct 2024 07:00:00 +0000

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.

Timestamps:

(00:15) Struggling with Nutrition Consistency? Here’s the Fix

(01:46) Start Simple: Easy Recipes for Meal Prep

(03:46) Prep Smart Snacks to Stay on Track

(05:18) Batch Cooking Protein for Busy Days

(06:42) The One-Pot Method: Easy and Nutritious Meals

(07:29) Invest in Quality Containers for Meal Prep Success

(08:33) Spice Things Up for Variety in Meals

(10:45) Don’t Overcomplicate Meal Prep

(12:49) Recap: 7 Tips for Simple and Consistent Nutrition

My Fitness Update: Strength Training, Supplements, and Nutrition

leo@kairos.online (Leo Alves) — Mon, 28 Oct 2024 07:00:00 +0000

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.

Timestamps:

(03:14) Hamstring Recovery: Physio, Stretching, and Foam Rolling

(07:11) Strength Training Update: 3x Weekly, Upper/Lower Split

(09:16) Brazilian Jiu-Jitsu: Training and Recovery

(10:22) Estimating Daily Steps Without Fitbit

(12:21) Nutrition: Calorie Deficit and Losing 2kg in October

(13:55) Calorie Tracking: 2,400 Calories and 180g Protein

(16:44) Current Supplements: Whey Protein and Creatine

(19:10) Sleep for Recovery: Aiming for 8 Hours Daily

(20:23) Upcoming England Trip: Intuitive Eating and Guest Passes for Training

(22:06) Summarising my Fitness Journey

How to Achieve Fat Loss Success (ft. Mike Doehla)

leo@kairos.online (Mike Doehla) — Thu, 24 Oct 2024 06:00:00 +0000

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 goals, tracking macros, and even suggesting unsustainable approaches. Learn how to balance energy intake, prioritise sleep, and avoid dieting trends like the carnivore diet. Whether you're just starting or looking to refine your approach, this episode is packed with actionable advice for your fitness journey.

Timestamps:

(00:31) Introduction: Who is Mike Doehla?
(03:18) Key Characteristics and Behaviours for Fitness Progress
(03:50) Ditching the All-or-Nothing Mindset
(05:22) The Importance of Planning for Fitness Success
(06:30) Why Support Systems Are Crucial for Progress
(07:16) How Community Can Boost Your Fitness Journey
(08:19) Common Nutrition Challenges for the Average Person
(10:45) Mistakes People Make with Calorie Tracking
(16:27) Combining Accountability with Calorie Tracking
(17:23) Denying Energy Balance: Why It’s Like Flat Earth Belief
(18:08) Using Unsustainable Approaches for Fat Loss
(26:03) Mike’s Top Fat Loss Tips for Beginners
(26:23) How to Determine Your Daily Calorie Goal
(27:03) Finding Dominant Macro Foods
(27:25) The Importance of Food Tracking Apps
(27:46) Limiting Non-Protein Snacks for Fat Loss
(28:57) Why Prioritising Sleep Matters
(29:13) Incorporating Strength Training, Walking, and Cardio
(29:23) Rethinking Relationships with Food
(33:21) Who to Trust for Online Nutrition and Fitness Advice
(37:34) Debunking the Carnivore Diet
(39:38) Diet Trends and Their Evolution
(41:47) How to Transition Away from Calorie Tracking
(45:18) Tribalism in the Dieting Community
(48:47) Accountability's Role in a Fat Loss Journey
(52:23) How Alcohol Impacts Fat Loss
(54:52) The New England States
(56:02) Where to Stay in Touch with Mike Doehla

The Winter Arc: Tips for Motivation, Nutrition, and Routine

leo@kairos.online (Leo Alves) — Mon, 21 Oct 2024 06:00:00 +0000

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 holiday indulgence, and discover a mental health suggestion. All of that and much more!

Timestamps:

(01:13) Seasonal Challenges: Staying Motivated in Winter

(04:42) Setting Realistic Goals for Winter Fitness

(07:15) Building a Flexible Winter Workout Routine

(09:48) Accountability and Support During the Cold Season

(13:19) Winter Nutrition Tips for Energy and Balance

(16:57) Mental Health Solutions for Seasonal Challenges

(18:14) Using Winter as a 'Building Phase' for Strength

(21:56) Preparing for the New Year with Sustainable Habits

(24:39) Winding Down a Winter Fitness Episode

Eating Well While Travelling: Nutrition Lessons from Central and South America (ft. Hannah Norris)

leo@kairos.online (Hannah Norris) — Thu, 17 Oct 2024 06:00:00 +0000

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 for travellers. We discuss everything from street food safety to digestive health and how cultural eating practices can influence nutrition. Whether you're backpacking through Central America or taking a trip to South America, these tips will help you maintain a balanced diet on the go.

Timestamps:

(00:47) Who is Nutritionist Hannah Norris?
(03:33) How Personal Struggles Drive Fitness and Nutrition Journeys
(05:03) Countries Hannah Explored in Central and South America
(08:17) Surprising Nutrition Lessons from Central and South America
(12:33) The Challenge of Finding Vegetables While Travelling in South America
(16:38) Balancing Local Cuisine and Healthy Eating While Traveling
(17:51) Gut Health Tips for Travelers in Central and South America
(18:53) Water Safety in Central and South America
(19:44) Street Food Safety in South America and Central America
(20:31) Prioritising Vegetables While Traveling in South America
(20:54) Tips for Cooking Your Own Meals While Traveling in Central America
(24:32) Digestive Issues Commonly Faced by Travellers
(26:24) Fibre: A Key Component of Healthy Travel Nutrition
(28:19) Challenges of Finding Protein in South America and Central America
(29:16) Making Do with Limited Food Options While Travelling
(29:53) Prioritising Protein Sources During Long Trips
(31:41) How to Avoid Muscle Loss While Travelling
(38:37) Nutritional Staples in Central and South American Diets
(40:58) Why It’s Easier to Eat Nutritiously in Central America
(41:51) How Travelling Through Central and South America Changed Hannah’s Views on Nutrition
(43:24) Differences in Food Quality Between Central America, South America, and the USA
(45:18) Cultural Eating Practices in Central and South America: Lessons for Travellers
(49:00) Budget-Friendly, Healthy Meal Ideas for Travelers
(50:10) Staying Connected with Hannah Norris on Social Media

Breaking Cycles: Xbox Habits, Atomic Habits, and Fitness

leo@kairos.online (Leo Alves) — Mon, 14 Oct 2024 06:00:00 +0000

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 to reach your goals.

Timestamps:
(00:26) Why I’m Sharing a Personal Habit Story
(01:12) My Xbox Addiction and Junk Food Cycle
(03:02) Breaking the Habit with a Simple Change
(04:18) How Environmental Design Transformed My Xbox Habit
(05:02) Applying Habit Principles to Fitness and Nutrition
(06:10) Make Bad Habits Invisible, Good Habits Obvious
(07:12) How to Shape Your Environment for Fitness Success
(08:35) Call to Action: Free Resources and Coaching Inquiry
(09:27) Final Reflection: Shaping Your Environment for Change
(10:20) Sharing Memories: Xbox Gaming and Lessons Learned
(11:10) Supporting the Podcast: Ratings and Reviews
(12:02) Conclusion: Build Habits, Change Your Life

Strength Training Tips: Form, Nutrition, and Avoiding Mistakes

leo@kairos.online (Leo Alves) — Thu, 10 Oct 2024 06:00:00 +0000

Are you trying to build strength and muscle but not seeing the desired results? In this episode, learn seven key tips that can help you maximise your progress and avoid common mistakes along the way.

Find out why good form is more important than lifting heavy weights, the significance of not skipping muscle groups, and how progressive overload is crucial for muscle growth. I’ll also discuss the importance of rest, nutrition, and accountability in your fitness journey. Plus, find out why comparing yourself to others can be detrimental to your progress.

Timestamps:

(00:20) Struggling to Build Muscle? Here's Why

(01:31) Good Form Over Heavy Weights: Injury Prevention Tips

(03:34) Don't Skip Muscle Groups: Avoid Imbalances

(05:18) Progressive Overload: The Key to Muscle Growth

(08:04) Rest and Recovery: What to Do Outside the Gym

(09:37) Accountability: How It Boosts Your Fitness Journey

(11:40) Nutrition Essentials for Building Muscle

(13:12) The Danger of Constant Comparison in Fitness

(16:37) Wrap-Up: Maximise Your Strength Training Results

Calories Burned: Why It's the Wrong Metric for Fitness Progress

leo@kairos.online (Leo Alves) — Sun, 6 Oct 2024 23:00:00 +0000

Are you obsessed with your fitness tracker's calories burned feature? You might be surprised to learn that this focus could hinder your progress. In this episode, I explain why tracking calories burned during workouts can lead to inaccuracies, create unhealthy relationships with exercise and nutrition, and distract you from more meaningful metrics like strength and form.

Timestamps:

(01:03) Obsessed with Calories Burned? Here's Why It's a Problem

(04:16) Inaccurate Calorie Calculations on Fitness Trackers

(05:12) How Calorie Obsession Harms Your Exercise Routine

(06:28) Focusing on Quality Over Calories Burned

(06:55) The Right Metrics for Workout Progress

(08:20) Prioritise the Other 98% of Your Day for Fat Loss

(09:42) Stop Overcomplicating Your Fitness Journey

(10:10) Calorie Calculators Already Consider Your Calories Burned

(11:58) Final Thoughts: Quality Workouts Over Calorie Counting

Why I Broke A 1,800-Day Streak

leo@kairos.online (Leo Alves) — Thu, 3 Oct 2024 06:00:00 +0000

In this episode, I dive into my Japanese language learning journey and how breaking a 1,800-day streak taught me lessons I now apply to fitness coaching. From setting high and low motivation goals to identifying and breaking through plateaus, I explore parallels between learning a language and progressing in your fitness journey. Whether you’re stuck in a plateau or just starting out, this episode will help you reassess your goals and take actionable steps forward. Grab my free workout plan in the show notes!

Timestamps:
(00:18) How My Japanese Learning Journey Began
(01:12) Breaking My 1,800-Day Duolingo Streak
(02:05) High and Low Motivation Goals in Fitness and Learning
(03:18) Recognising Plateaus and Outgrowing Habits
(05:02) Applying These Lessons to Fitness Progress
(06:15) Call to Action: Free Workout Plan and Social Media Links

How to Stay Active Even When You're Short on Time

leo@kairos.online (Leo Alves) — Mon, 30 Sep 2024 06:00:00 +0000

Struggling to find time for fitness in your busy schedule? In this episode, learn seven effective strategies to stay fit without spending hours in the gym. From simple changes like taking the stairs to 15-minute full-body workouts, these tips will help you implement exercise into your daily routine effortlessly. Discover what "exercise snacks" are, the importance of accountability, and why overthinking your fitness journey can hold you back.

Timestamps:

(00:12) Intro: Fitness for Busy Lifestyles

(02:23) Take the Stairs for Daily Activity

(04:36) Walk More for Better Health

(05:28) 15-Minute Full-Body Workouts

(07:51) Accountability for Consistency

(11:12) "Exercise Snacks" to Stay Active

(14:33) Simple Steps to Get Active

(15:31) Prioritise Fitness in Your Schedule

(16:42) Integrate Fitness into Daily Life

How to Set Your Nutrition Goals for Fat Loss

leo@kairos.online (Leo Alves) — Thu, 26 Sep 2024 06:00:00 +0000

Are you struggling to set your nutrition goals for fat loss? This episode teaches a simple yet effective approach to creating a sustainable nutrition plan. Find out how to set up a calorie deficit using my free online calorie calculator, establish a protein goal to help with muscle building and satiety, and incorporate more fruits and vegetables into your diet. These strategies are all covered to help you achieve your fat loss goals in a manageable way.

Email me at leo@kairos.online

Timestamps:

(00:16) Intro to Nutrition Goals for Fat Loss

(00:49) Setting Your Calorie Deficit Target

(03:52) How to Create a Protein Goal for Fat Loss

(06:41) Importance of Fruits and Vegetables in Your Diet

(08:34) Applying the 80/20 Nutrition Guideline

(11:11) Recap: Key Strategies for Fat Loss

(11:46) Boost Your Protein Intake with My Cheat Sheet

Upper Body Push Day: 5 Great Exercises for Chest, Shoulders, and Triceps

leo@kairos.online (Leo Alves) — Mon, 23 Sep 2024 06:00:00 +0000

In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps.

From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body.

Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible.

Whether you’re new to push workouts or looking to optimise your routine, this episode has you covered!

(Why I'm not a fan of dips on the bench)

Email me at leo@kairos.online

Warm-up:

World's Greatest Stretch

Childs Pose

Main Session:

Dips

Barbell Overhead Press

Single Arm Dumbbell Chest Press

Machine Shoulder Press

Tricep Cable Extension

How to Progressive Overload video

Timestamps:

(00:11) Introduction: Building Strength with Upper Body Push Exercises

(01:57) Bodyweight Push Exercise: Dips for Chest and Triceps

(05:21) Compound Shoulder Exercise: Standing Overhead Press

(06:26) Grab My Free Effortless Eating Guide: Simplify Your Nutrition

(07:12) Unilateral Chest Press: Balance Your Chest Strength

(09:19) Machine-Based Shoulder Press: Focus on Shoulder Development

(12:04) Tricep Pushdowns: Isolate and Strengthen Your Triceps

(13:17) Recap and Final Tips for Your Push Day

25 Fitness Lessons I Wish I Knew Earlier

leo@kairos.online (Leo Alves) — Thu, 19 Sep 2024 06:00:00 +0000

In this episode, I share 25 essential fitness lessons from my 29 years of life, including my personal journey, coaching experiences, and life-changing insights. From gym etiquette and debunking fitness myths to understanding the importance of sustainable habits, this episode is packed with practical tips to improve your fitness journey. Whether you're just starting out or looking to refine your approach, these lessons will inspire you to take action and embrace fitness as a lifelong commitment.

Email me at leo@kairos.online

Timestamps:
(00:18) Why This Episode Matters and What to Expect
(01:15) Lesson 1: Gym Etiquette - Don’t Block the Dumbbell Rack
(02:38) Lesson 2: Struggles Mean You’re Trying and Growing
(03:55) Lesson 3: Workouts Fuel Energy - The Paradox Explained
(05:07) Lesson 4: Strength Training Won’t Stunt Your Growth
(06:15) Lesson 5: Poor Health Habits Accelerate Aging
(07:33) Lesson 6: Fad Diets Are Just Clever Marketing Tricks
(08:50) Lesson 7: The Real Issue With “Messing Up” Your Diet
(10:05) Lesson 8: Why Fat Burner Pills Are a Waste of Money
(11:14) Lesson 9: The Problem With Zero-Carb Diets
(12:23) Lesson 10: Stop Comparing Yourself to Others
(13:35) Lesson 11: Confidence Through Strength Training
(14:47) Lesson 12: Missing Workouts Leads to Long Breaks
(15:58) Lesson 13: How Sleep Impacts Fat Loss and Recovery
(17:11) Lesson 14: Exercise Out of Love, Not Punishment
(18:22) Lesson 15: Start Before You Feel “Ready”
(19:18) Lesson 16: Don’t Let the Scale Dictate Your Day
(20:33) Lesson 17: Your Best Workouts Happen When Motivation Lacks
(21:42) Lesson 18: The Truth About Insulin and Fat Loss
(22:37) Lesson 19: Calorie Deficits Aren’t Diets - They’re Fundamentals
(23:55) Lesson 20: Confidence Through Consistent Strength Gains
(24:57) Lesson 21: Avoid Extremes - Sustainability Matters
(25:46) Lesson 22: Fitness Isn’t About Perfection, It’s About Showing Up
(26:38) Lesson 23: Taking Action Beats Learning More Every Time
(27:45) Call to Action: Why 1-to-1 Coaching Helps You Level Up

A Guide to Upper Body Pull Workouts: Build Your Back & Biceps

leo@kairos.online (Leo Alves) — Thu, 12 Sep 2024 06:00:00 +0000

In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique.

I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows.

Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains.

Plus, grab my free Effortless Eating guide to catapult your workout progress!

Whether you’re a beginner or looking to improve your pull day, this episode has something for you.

Resistance Banded Chin-ups

Email me at leo@kairos.online

Warm-up:

World's Greatest Stretch

Childs Pose

Main Session:

Chin-ups

Eccentric Chin-ups

Single Arm Dumbbell Rows

Batwing Rows

Rear Delt Dumbbell Flys

Dumbbell Bicep Curls

How to Progressive Overload video

Timestamps:

(00:11) Introduction: Pull Exercises and Upper Body Strength

(01:50) Warming Up: Preparing for Upper Body Pull Day

(03:57) Vertical Pull: Chin-Ups for Back and Bicep Development

(06:05) Unilateral Pull: Strengthen Each Side with Single-Arm Dumbbell Rows

(08:45) Follow Me on Socials: Connect for More Workout Tips

(09:27) Horizontal Pull: Build Mid-Back Strength with Chest-Supported Rows

(12:19) Shoulder Health: Protect Your Shoulders with Incline Dumbbell Reverse Flys

(14:34) Bicep Exercise: Dumbbell Curls for Bigger Arms

(16:01) Grab My Free Effortless Eating Meal Planning Guide

Leg Gains: Top 5 Exercises for Building Strong, Sculpted Legs

leo@kairos.online (Leo Alves) — Thu, 5 Sep 2024 06:00:00 +0000

In this episode, I discuss the top 5 exercises you need to build strong, sculpted legs.

Whether you’re new to strength training or looking to improve your leg day routine, these essential exercises will help you achieve impressive lower body gains. I cover everything from Static Lunges and Romanian Deadlifts to Goblet Squats, Glute Bridges, and Seated Leg Curls.

Plus, get solid tips on proper form, common mistakes to avoid, and how to incorporate these exercises into your workout plan for top results!

Tune in and build the powerful pair of legs you’ve always wanted!

Barbell Romanian Deadlifts

Email me at leo@kairos.online

Warm-up:

Hip Flexor Stretches

90/90 Switches

Supine Hamstring Stretch

Main Session:

Static Lunges

Goblet Squats

Glute Bridges

Seated Leg Curls

How to Progressive Overload video

Timestamps:

(00:11) Intro: Build Strong, Sculpted Legs

(01:19) Effective Warm-Up Tips for Leg Day

(04:29) Mastering Lunges for Leg Strength

(08:14) Hip-Hinges: Strengthen Your Hamstrings and Glutes

(09:43) Get Your Free Protein Cheat Sheet for Optimal Gains

(10:41) Perfecting Squats for Strong, Sculpted Legs

(13:13) How to Perform Glute Isolations for Better Lower Body Strength

(15:58) Leg Curls: Strengthen and Isolate Your Hamstrings

(19:37) Final Leg Training Tips

Rebuilding a Positive Relationship with Fitness

leo@kairos.online (Leo Alves) — Thu, 29 Aug 2024 06:00:00 +0000

In this episode, I discuss a part of my journey growing up in South London and how early experiences shaped my relationship with fitness.

From watching my mum skip rope to enduring military-style workouts as a cadet, exercise initially felt like a punishment rather than a source of joy. I share how this mindset led me to distance myself from physical activity and how I eventually transformed my approach to fitness.

I also briefly discuss Kat's story, a fellow South Londoner who changed her relationship with exercise through strength training and consistency.

Whether you're struggling to enjoy fitness or looking to rebuild a healthier relationship with it, this episode is for you.

Email me at leo@kairos.online

Timestamps:

(02:07) Growing Up in South London: My Early Fitness Influences

(05:09) From Punishment to Joy: How I Transformed My Fitness Mindset

(06:14) Katerina's Fitness Journey: Redefining Exercise for a Healthier Life

(06:50) Your Fitness Journey: How to Start and Find Joy in Exercise

The Ultimate Guide to Tracking Fat Loss Progress (ft. Ben Cure)

leo@kairos.online (Ben Cure) — Thu, 22 Aug 2024 06:00:00 +0000

In this episode, Ben Cure and I discuss common mistakes you might make when tracking fat loss progress.

We expand on why relying solely on scale weight can be misleading and discuss smarter, more effective indicators of progress, including body measurements, progress photos, and even old clothes.

Ben and I also highlight the importance of tracking improved habits, strength gains, and mental well-being during a fat loss journey.

The episode wraps up with a light-hearted overrated/underrated game, during which we discuss popular topics like meal plans, cheat days, and fitness trends such as the carnivore diet.

Whether you're just starting your fat loss journey or looking to optimise your progress, this episode offers valuable suggestions and practical tips to help you succeed!

Email me at leo@kairos.online

Timestamps:

(00:22) Introduction: Who is Fitness Coach Ben Cure?
(03:28) Common Fat Loss Mistakes You Need to Avoid
(04:11) Relying Solely on Scale Weight for Progress Tracking
(05:38) The Error of Not Tracking Any Fat Loss Indicators
(07:07) Why Using Body Fat Percentage Machines as the Holy Grail Is a Mistake
(10:03) Indicators of Fat Loss Progress
(10:20) How to Use Scale Weight Effectively
(14:10) Body Measurements: A More Accurate Progress Indicator
(17:28) The Importance of Progress Pictures in Your Fat Loss Journey
(21:20) Tracking Fat Loss Progress with Old Clothes
(27:23) What Your Watch Strap Can Tell You About Fat Loss Progress
(28:53) Improved Habits: A Key Indicator of Fat Loss Success
(32:34) Using Consistency Calendars to Track Fat Loss Progress
(39:13) Strength Gains as a Powerful Indicator of Fat Loss Progress
(44:18) The Impact of Mental Progress on Your Fat Loss Journey
(47:03) Feeling Better: An Often Overlooked Sign of Fat Loss Progress
(49:36) Overrated or Underrated Game
(50:03) Meal Plans: Overrated or Underrated in Fat Loss?
(50:41) Stranger Things: Overrated or Underrated?
(53:41) Breakfast Cereal as a Snack: Overrated or Underrated?
(55:24) Cheat Days: Are They Overrated or Underrated?
(56:11) Carnivore Diet: Overrated or Underrated in Fat Loss?
(56:43) Corn Dogs: Overrated or Underrated as a Snack?
(58:15) Where to Find Fitness Coaches Leo and Ben Online

Best Home Gym Equipment to Invest in for 2026

leo@kairos.online (Leo Alves) — Thu, 15 Aug 2024 06:00:00 +0000

"Best Home Gym Equipment to Invest in for 2025" discusses the best exercise gear for building a home workout space that suits any fitness level.

This episode covers the best home gym equipment to consider, whether starting a home gym from scratch or upgrading your existing setup.

I discuss the benefits of adjustable dumbbells, barbells, resistance bands, pull-up bars, gym benches, suspension trainers (TRX), and essential cardio equipment.

Plus, I share my thoughts on the value of multi-gym machines, squat racks, and kettlebells as versatile tools for a full-body workout.

Perfect for fitness enthusiasts, beginners, and anyone looking to create an efficient home gym setup, this episode provides everything you need to make smart investments in 2025!

Tune in to learn how to choose the right equipment to meet your fitness goals and maximise your home workouts.

Email me at leo@kairos.online

Timestamps:

(01:24) Adjustable Dumbbells and Barbell for Home Gym

(03:03) Resistance Bands: Long and Short for Home Workouts

(04:21) Pull-Up Bar for Home Gym Workouts

(06:09) Essential Home Gym Equipment: A Gym Bench

(07:06) Suspension Trainer (TRX): Versatile Home Workout Gear

(08:52) Best Cardio Equipment for a Home Gym

(10:01) Home Gym Essentials: Honourable Mentions

(10:16) Multi-Gym Machines: Compact Home Workout Stations

(11:29) Squat Rack: Building Strength at Home

(12:53) Kettlebells: Versatile Equipment for Home Workouts

(14:03) Winding Down: Final Thoughts on Home Gym Equipment

I Tore My Hamstring

leo@kairos.online (Leo Alves) — Thu, 8 Aug 2024 06:00:00 +0000

In this episode, I share my personal journey after tearing my left hamstring during a Jiu-Jitsu session. From the initial injury to getting an MRI and adjusting my fitness and nutrition plans, I detail the highs and lows of recovery. Learn how I’ve adapted my workouts, focused on upper body training, and approached setbacks with a positive mindset. Whether you’ve faced a similar injury or are navigating your own fitness challenges, this episode offers valuable insights and encouragement.

Email me at leo@kairos.online

Timestamps:
(00:15) How the Injury Happened: Jiu-Jitsu and a Freak Incident
(02:30) Immediate Aftermath: Pain, Crutches, and Fear of Surgery
(04:00) The Emergency Room Visit: First Diagnosis and Medication
(06:15) Waiting for the MRI: Dealing With Mobility Challenges
(08:30) Nutrition Adjustments: Managing Appetite and Energy Levels
(10:45) MRI Results: The Grade One Hamstring Tear
(13:00) New Fitness Plan: Upper Body Focus and Avoiding Strain
(15:30) Recovery Timeline: Plans for Physio and Reintroducing Lower Body Training
(17:45) Lessons Learned: Managing Setbacks and Maintaining Perspective
(19:15) Closing Thoughts: Turning Challenges Into Growth

The Unsexy Health Habits You Need to Prioritise

leo@kairos.online (Leo Alves) — Thu, 1 Aug 2024 06:00:00 +0000

In this episode, I discuss "The Unsexy Health Habits You Need to Prioritise."

I felt it was crucial to address the essential fitness and wellness habits often overshadowed by social media trends but are vital for a healthier life.

So, don't miss this informative episode that cuts out the crap and focuses on what truly matters for your well-being.

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Email me at leo@kairos.online

Timestamps:

(02:35) Prioritise Whole Foods for Better Health

(05:56) Engage in Regular Exercise for Optimal Fitness

(07:57) Surround Yourself with Positive People for Mental Wellness

(09:33) Go on Daily Walks to Boost Physical and Mental Health

(11:25) Ensure to Read for Continuous Learning and Growth

(14:04) Wrapping Up: Recap of Essential Health Habits

Balancing Nutrition and Social Meals: A Guide

leo@kairos.online (Leo Alves) — Thu, 25 Jul 2024 06:00:00 +0000

"Balancing Nutrition and Social Meals: A Guide" shares strategies for maintaining healthy eating habits while enjoying a social life.

I suggest avoiding back-to-back meals, sticking to one plate, and reconsidering dessert choices. I also share the benefits of tracking calories starting from your meal, waiting 10 minutes before seconds, and having protein beforehand. Set realistic expectations for social meals and learn my advice to enjoy guilt-free dining.

This episode is perfect for you if you want to balance nutrition and social gatherings effectively.

Eccentric Chin-up Example

Email me at leo@kairos.online

Timestamps

(02:04) Tips to Avoid Back-to-Back Meals

(03:37) The One Plate Rule for Eating Out

(05:00) Reconsidering Dessert Choices

(05:56) Tracking Calories Starting from the Meal Out

(06:55) The 10-Minute Wait Rule

(08:26) Benefits of Having Protein Beforehand

(10:04) Setting Realistic Expectations for Social Meals

(12:14) Conclusion and Key Takeaways

Get Your First Chin-Up: Beginner's Guide

leo@kairos.online (Leo Alves) — Thu, 18 Jul 2024 06:00:00 +0000

In this episode, "Get Your First Chin-Up: Beginner's Guide," everything needed to achieve that first chin-up is covered.

The episode starts with a personal chin-up story, followed by advice on purchasing a chin-up bar and adopting the grease-the-groove approach to build strength. Various chin-up variations are discussed to keep workouts effective and engaging.

Additionally, there's a focus on the nutritional aspects, outlining calorie and protein goals to support training. The role of body weight in chin-up performance is addressed, and the importance of patience and consistency throughout the journey is emphasised.

Chin-up Example

Pull-up Example

Banded Chin-up Example

Dead Hangs Example

Flexed Arm Hang Example

Inquire About Becoming a 1-2-1 Online Fitness Member

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:

(01:41) My Personal Chin-Up Journey

(04:56) Buying a Chin-Up Bar

(05:30) Using the Grease-the-Groove Method for Chin-Ups

(06:09) Doing Different Chin-Up Variations

(08:05) Setting Your Calorie Goal for Chin-Up Success

(09:57) Determining Your Protein Goal for Chin-Ups

(10:43) How Body Weight Affects Chin-Up Performance

(11:59) The Importance of Patience and Consistency in Chin-Up Training

(13:25) Recap: Key Tips for Getting Your First Chin-Up

How to Break Through Fat Loss Plateaus (ft. Ashleigh Hubbard)

leo@kairos.online (Ashleigh Hubbard) — Thu, 11 Jul 2024 06:00:00 +0000

In this episode, find out how to break through fat loss plateaus with suggestions and tips.

Ashleigh and I discuss common reasons for fat loss plateaus, such as inaccuracies with calorie tracking and a natural decline in consistency.

Learn about metabolic adaptation, the myth of "starvation mode," and effective ways to tackle self-sabotage.

Whether you're struggling with food tracking, eating out, or social media comparisons, this episode offers experienced advice to help you overcome obstacles and achieve your fitness goals.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:

(00:31) Introducing Ashleigh Hubbard: Fitness Expert

(01:14) Leo’s Review of Threads by Meta

(01:43) Overcoming Common Fat Loss Plateaus

(02:20) Calorie Tracking: Common Inaccuracies

(06:09) Tips for Eating Out at Restaurants

(08:03) Improving Food Tracking Accuracy

(11:40) Addressing Natural Declines in Consistency

(16:19) Strategies to Tackle Self-Sabotage

(20:37) Becoming Intentional in Your Fat Loss Journey

(24:36) Understanding Metabolic Adaptation

(28:22) Debunking the Myth of “Starvation Mode”

(29:40) Accurate Tracking: Overcoming Data Inaccuracies

(34:09) Understanding Why You’re Not in a Fat Loss Plateau

(39:53) The Impact of Unrealistic Social Media Comparisons

(42:03) Ashleigh’s Take on Green Powders

(42:47) Ashleigh’s Opinion on Solo Traveling

(43:14) Ashleigh’s Review of Netflix

(43:51) Ashleigh’s Perspective on Meal Plans

(45:23) The Downside of Setting a Fat Loss Goal Weight

(47:23) Ashleigh’s Thoughts on Breaking Bad

(48:06) How to Stay in Touch with Ashleigh

Overcoming Injuries: Hip Surgery, PTSD, and Strength Training Tips (ft. Susan Niebergall)

leo@kairos.online (Leo Alves) — Thu, 4 Jul 2024 06:00:00 +0000

Join me in this episode as I sit with renowned fitness coach Susan Niebergall.

Find out about Susan's journey from being a teacher to becoming a top personal trainer, and get a sneak peek into her upcoming fitness book. Learn valuable tips on communication in fitness coaching, strength training while injured, and the importance of personalised training.

Susan shares her personal story of hip surgery recovery, dealing with PTSD, and overcoming injuries. We also discuss myths and facts about fat loss, massage guns for muscle recovery, and the truth about organic food.

Whether you're a fitness enthusiast or seeking expert advice on injury recovery and fat loss, this episode is packed with tips and experience!

Leo's Instagram

Susan's Instagram

Leo's YouTube Channel

Susan's YouTube Channel

Articles

Free Workout Plan

Free Fat Loss Guide

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:

(00:50) Introducing Susan Niebergall: Fitness Coach and Expert

(03:12) From Teacher to Personal Trainer: Susan Niebergall's Journey

(05:03) The Importance of Communication in Fitness Coaching

(06:40) Sneak Peek: Susan Niebergall's Upcoming Fitness Book

(10:39) Preview of Leo's Upcoming Fat Loss Book

(20:07) Stress of Susan’s Fitness Audiobook

(22:00) Why Writing Books Isn't About Making Money

(22:42) Susan Niebergall's Hip Surgery Recovery Journey

(23:36) What Happened to Susan's Hip? A Closer Look

(26:40) Strength Training Tips for When You're Injured

(31:33) Leo's Story: Overcoming a Teenage Gym Shoulder Injury

(33:23) The Importance of Exercise Adjustments During Recovery

(34:41) Why You Shouldn’t Stop Exercising Completely When Injured

(37:11) Dealing with the Psychological Impact of Injuries

(40:41) The Rebuild Process After an Injury

(42:43) Personalised Training: Essential When Recovering from an Injury

(45:52) Susan Niebergall's PTSD with Walking: A Personal Story

(51:36) Massage Guns for Muscle Recovery

(52:29) Discussion on Reality TV Shows

(54:23) The Truth About Organic Food

(55:11) Running for Fat Loss: Myths and Facts

(56:54) Using a Standing Desks

(58:14) How to Connect with Susan Niebergall

Exploring the Carnivore Diet: Pros, Cons, and Thoughts

leo@kairos.online (Leo Alves) — Thu, 27 Jun 2024 21:12:04 +0000

This episode explores the carnivore diet, focusing on its main principles, benefits, and drawbacks. I discuss what the diet involves, its high protein content, and its simplicity. On the downside, I cover its unbalanced nature, lack of fibre, and sustainability issues. I also address social limitations and the potential for disordered eating. Finally, I share my thoughts on the diet. Tune in for a balanced view of whether the carnivore diet is right for you.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps

(03:40) What is the Carnivore Diet? An overview

(05:00) Cons of the Carnivore Diet Explained

(05:10) Why the Carnivore Diet is Unbalanced

(05:40) The Carnivore Diet and Lack of Fibre

(06:23) Why the Carnivore Diet Lacks Sustainability

(07:31) The Carnivore Diet: Not a Long-Term Solution

(09:46) Social Limitations of the Carnivore Diet

(10:58) Potential for Disordered Eating on the Carnivore Diet

(12:09) Pros of the Carnivore Diet

(12:20) High Protein Benefits on the Carnivore Diet

(13:54) Exclusion of Highly Palatable Foods in the Carnivore Diet

(14:53) The Simplicity of the Carnivore Diet

(15:42) Increased Satiety on the Carnivore Diet

(16:32) My Thoughts on the Carnivore Diet

(18:18) Winding Down: Carnivore Diet

Why Comparing Your Progress is Hurting You (Quick Rant)

leo@kairos.online (Leo Alves) — Wed, 12 Jun 2024 06:00:00 +0000

In this short solo episode, I discuss the dangers of falling into the fitness comparison trap. Whether it's comparing your progress to a coworker, a friend on a trendy diet, or someone with elite genetics on social media, this mindset can hold you back. Learn how to focus on your sustainable fitness journey and avoid the pitfalls of unrealistic expectations.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:
(00:22) Scenario 1: Comparing Yourself to Coworkers
(01:18) Scenario 2: Falling for Quick Fix Diets
(02:40) The Role of Genetics and Social Media Deception
(04:10) Why Comparing Yourself is Counterproductive
(05:12) Embracing Your Unique Fitness Journey
(06:20) Final Thoughts and a Cliché That’s True
(07:02) Call to Action and Closing

Fitness Insights with Myles: Training Splits & More (ft. Myles Nesbeth)

leo@kairos.online (Myles Nesbeth) — Wed, 5 Jun 2024 06:00:00 +0000

In this episode, I’m joined by repeat guest and longtime friend Myles Nesbeth, a strength and conditioning coach now based in Toronto. We dive into the nuances of training splits, comparing full-body, upper-lower, and bro splits, and explore the value of cardio and community in fitness. Myles shares his insights on adapting workouts to your lifestyle and why enjoying your routine is crucial for consistency.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:
(00:47) Recap of Previous Episode
(01:27) Moving to Canada
(02:54) Living in Toronto vs. London
(04:19) Toronto’s Food Scene
(06:28) London’s Strengths Over Toronto
(07:57) Transport Comparisons
(09:42) First Fitness Topic: Training Splits
(11:08) The Value of Full-Body Workouts
(13:29) Push-Pull-Legs vs. Other Splits
(16:07) Bro Splits for Beginners
(18:27) Importance of Compound Movements
(20:58) CrossFit and Training Variety
(23:39) The Flexibility of Training Schedules
(26:05) Current Training Style and Goals
(29:32) Benefits of Kettlebell Training
(31:50) Adjusting Training for Longevity
(35:02) Adapting Training During Plateaus
(38:48) Understanding Progress Beyond Newbie Gains
(42:06) Cardio: Purpose and Training Styles
(45:29) Misconceptions About Cardio for Fat Loss
(47:28) Practical Cardio Training Suggestions
(49:48) Jiu-Jitsu Mind Games and Fitness Levels
(52:03) Closing Remarks and Where to Find Myles

Fat Loss Transparency: My 30-Day Cut Journey

leo@kairos.online (Leo Alves) — Wed, 29 May 2024 19:38:52 +0000

In this solo episode, I break down my 30-day fat loss documentation. From my daily non-negotiables and calorie targets to lessons learned about plateaus and aggressive fat loss, I share my transparent experience. Tune in to learn about my mindset shifts, nutrition swaps, and how I used a consistency calendar to stay on track. If you're considering a cut or want insights into sustainable fat loss, this episode is packed with actionable advice and real-life strategies.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:
(00:38) Almost Quitting: Lessons from Episode 16
(01:25) Introducing My 30-Day Fat Loss Documentation
(02:10) Why I Spent 15 Months at Maintenance Before Cutting
(03:15) My Non-Negotiables for the Fat Loss Journey
(04:10) Realising I Was Losing Fat Too Quickly
(04:55) Balancing Strength Training and Jiu-Jitsu
(05:38) Using Scale Weight and Measurements to Track Progress
(06:22) Addressing Fluctuations: Why 12 Days Isn’t a Plateau
(07:18) The Consistency Calendar: Staying Accountable
(08:10) My Nutrition Swaps to Make Calorie Deficits Easier
(09:05) What I Ate During the Cut: Debunking Food Myths
(10:10) Biggest Challenge: The Tediousness of Documentation
(11:05) Reflections on My 2022 Fat Loss Documentation
(12:00) My Post-Cut Plan: Maintenance Before a Slower Deficit
(13:15) Advice for Staying Consistent Without Comparing Journeys
(14:12) Why Patience is Crucial in Building Fat Loss Habits
(15:10) Importance of Tailoring Calorie Goals to Your Lifestyle
(16:05) Free Resources: Calorie Calculator and Protein Cheat Sheet
(17:10) Why There Are No “Magical” Foods for Fat Loss
(18:05) Preparing for the Next 3 Months of Deficit
(19:15) Celebrating Small Wins and Looking Ahead
(20:30) Closing Thoughts: Links and Free Tools in Show Notes

Post-Coaching Success: Melissa’s Fitness Journey (ft. Melissa de Sousa)

leo@kairos.online (Melissa de Sousa) — Tue, 21 May 2024 20:10:41 +0000

Melissa de Sousa returns to share her fitness journey after 2 years of online coaching. We discuss her transition to intuitive eating, insights from the 75 Hard challenge, and how she balances fitness with a corporate lifestyle and travel. Melissa also shares her mindset shifts, including her changed relationship with scale weight and the small wins that keep her motivated. Tune in for an inspiring and practical look at how fitness can integrate seamlessly into daily life.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:
(01:02) Melissa’s Background and Life in London
(02:23) Traveling More Post-University: Favourite Destinations
(04:20) Melissa’s Thoughts on Seville and Oslo
(05:18) Reflecting on a Year Post-Coaching
(05:48) Starting the 75 Hard Challenge: Why and How
(08:03) Adapting 75 Hard to Fit a Corporate Lifestyle
(09:52) Overview of 75 Hard Rules and Lessons Learned
(12:14) Mindset Shifts from Coaching: Giving Grace and Letting Go of Perfection
(14:26) Relationship with Scale Weight: Progress Without Obsession
(16:53) How Tracking Trends in Scale Weight Changes Perceptions
(19:24) Transitioning from Calorie Tracking to Intuitive Eating
(21:45) Celebrating Non-Scale Wins: Melissa’s Fitness Journey Highlights
(25:10) Sharing Melissa’s List of Wins: A Tip for Staying Motivated
(28:04) Nutrition and Training Today: Balancing Consistency and Flexibility
(30:45) The Importance of Convenience Foods and Meal Prep
(33:02) Consistency First, Flexibility Later: Building Long-Term Habits
(35:10) How Melissa Transitioned Off Calorie Tracking Gradually
(38:10) Melissa’s Current Fitness Goals: Running a 5K and Building Discipline
(41:22) Insights from Leo’s 30-Day Fat Loss Challenge
(47:23) Reflections on Documenting Progress Publicly: Transparency and Value
(52:14) Impact of Sleep and Late-Night Meals on Fitness Progress
(56:24) Final Thoughts from Melissa: Staying Connected Post-Coaching

How Laura Transformed Her Fitness & Mindset (ft. Laura McKee)

leo@kairos.online (Leo Alves) — Wed, 8 May 2024 12:55:57 +0000

Laura McKee shares her inspiring 45kg weight loss journey and how her fitness goals have evolved. We discuss her transition from tracking protein to focusing on fibre, the importance of realistic progress in training, and her mindset shifts. Laura also dives into life in Norway, balancing fitness with travel and her goal to achieve unassisted chin-ups.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:
(01:12) Transitioning from In-Person Coaching to Online During COVID
(02:20) Life in Norway: Embracing an Outdoor Lifestyle
(03:47) Referencing Norway’s Lifestyle in My Upcoming Book
(04:40) Exploring South Korea: Laura’s Food Tour Experience
(06:08) Tracking Fibre vs. Protein: Laura’s Nutrition Shift
(09:06) The Role of Gut Health and Fibre in Fitness
(12:05) Laura’s Weight Loss Journey: 45kg Lost and Counting
(14:28) Sustainable Progress Through Small, Consistent Changes
(17:29) The Importance of Cooking for Fitness Goals
(19:11) Laura’s Training Goals: Working Toward Unassisted Chin-Ups
(24:23) Switching Gyms: New Environments and Motivation
(27:00) Realistic Progress: Breaking Free from Rapid Gains Expectations
(34:05) Why Long-Term Goals Matter More Than Quick Wins
(37:25) Positive Nutrition: The Abundance Mindset Approach
(40:36) Addressing Restrictive Diets vs. Balanced Eating
(43:06) Laura’s Reflection on Sustainable Nutrition and Fitness Progress

A Real-World Fitness Journey: Alex’s Experience (ft. Alexandre d'Itaben)

leo@kairos.online (Alexandre d'Itaben) — Wed, 1 May 2024 16:11:58 +0000

In this episode, I sit down with Alex d’Itaben, a long-term 1-2-1 online fitness member, to dive deep into his inspiring fitness journey. From shedding 9kg of body fat to gaining strength and building muscle, Alex shares the challenges and triumphs of transforming his lifestyle while balancing a demanding job and social life. We discuss calorie deficits, calorie surpluses, protein strategies, and the mindset shifts required to achieve lasting results. If you’re looking for relatable fitness motivation and practical tips for your journey, this episode is for you.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:
(00:42) Alex Introduces Himself: Life, Work, and Fitness Beginnings
(03:04) Why Alex Chose 1-2-1 Online Coaching
(10:02) Alex’s Fat Loss Journey: Starting with 9kg Down
(12:12) Transitioning to a Calorie Surplus: Strength Gains and Mindset Shifts
(17:06) How Alex Found Balance with Social Life and Fitness
(24:32) Strength Training Progress in a Surplus: Alex’s Reflections
(29:43) Starting a New Cut: Alex’s Mental and Physical Approach
(35:09) Leo’s Thoughts on Accountability and Coaching Impact
(41:08) Challenges with Nutrition: Leo’s Perspective on Environment Control
(50:00) Alex’s Advice: Why Accountability and Coaching Matter
(57:03) Closing Thoughts: The Value of Fitness Coaching

Overcoming Challenges in Health and Life (ft. Dr Josh Smith)

leo@kairos.online (Dr Josh Smith) — Wed, 10 Apr 2024 06:00:00 +0000

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 of transforming your life.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:
(00:45) Introducing Dr. Josh Smith: Expert in Behavioural Psychology
(04:30) How to Navigate Challenging Relationships and Unsupportive Family Members
(12:40) Why Resistance to Your Change is So Common
(23:50) The Role of Community in Achieving Long-Term Success
(29:48) How Your Environment Shapes Your Habits and Progress
(40:43) Understanding the Anchor Points Issue and Its Impact on Your Goals
(50:58) The Importance of Budgeting in Life and Fitness
(01:05:48) What Is Relapse Drift and How to Avoid It
(01:10:28) Managing Hunger and Cravings for Better Results
(01:21:00) Episode Wrap-Up and Final Takeaways

How Community and Environment Shape Fitness Goals

leo@kairos.online (Leo Alves) — Fri, 5 Apr 2024 06:00:00 +0000

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

Email me: leo@kairos.online

Timestamps:
(00:22) Why This Chapter Is a Work in Progress
(01:35) The Role of Community and Environment in Fitness
(02:47) Examples of Community Influence on Fitness
(04:15) Partners’ Impact on Fitness Goals
(06:02) Handling Peer Pressure in Social Settings
(08:40) Accountability and Overcoming External Blame
(09:52) Dining With Loved Ones: A Fat Loss Strategy
(11:20) Microculture: Optimising Your Home Environment
(13:35) Closing Thoughts on Community and Environment
(14:47) Call to Action: Staying Updated on My Book Release

The Best & Worst Protein Sources

leo@kairos.online (Leo Alves) — Mon, 1 Apr 2024 06:00:00 +0000

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 out daily intake recommendations.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps

(02:27) The basics of protein

(04:24) The best and worst seafood protein sources

(05:26) The best and worst meat and egg protein sources

(06:42) The best and worst dairy protein sources

(07:51) The best and worst beans and nuts protein sources

(08:43) The best and worst common substitute protein sources

(09:42) How much protein should you have?

(10:35) Protein tips to bear in mind

The Gym Breakfast: Start Your Day Strong

leo@kairos.online (Leo Alves) — Thu, 28 Mar 2024 07:00:00 +0000

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 improve your morning meal and fuel your fitness goals with knowledge and flavour!

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:

(01:32) Fasted vs. Fed Training: What's Best for Your Workout?

(03:27) Key Breakfast Components for Optimal Energy and Health

(06:36) Top 5 Energising Breakfast Ideas for Active People

(13:01) Essential Mindful Eating Practices for Better Nutrition

(14:00) Closing Thoughts: Maximising Your Morning Meal Benefits

The Truth About Walking and Weight Loss

leo@kairos.online (Leo Alves) — Sun, 24 Mar 2024 07:00:00 +0000

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 everyone, especially if you’re new to fitness or getting back on track.

I’ll also share inspiring success stories and easy strategies to seamlessly boost your daily step count, helping you achieve and surpass your fitness goals.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:

(00:56) Introduction to Walking for Health and Fat Loss
(01:57) Exploring Walking's Impact on Fat Loss
(04:38) Optimal Daily Step Count for Fitness Goals
(05:12) Case Study: Real-World Walking Success Story
(06:34) Easy Tips to Boost Your Daily Step Count
(11:15) Debunking the 10,000 Daily Steps Myth
(13:27) Personal Fitness Journey: Secondary School Memories
(16:09) Recap: Key Takeaways on Walking for Well-Being

3 Stories That Shaped My Fitness Philosophy

leo@kairos.online (Leo Alves) — Wed, 20 Mar 2024 07:00:00 +0000

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

Email me at leo@kairos.online

Timestamps:
(00:56) First Story: Starting Fitness in South London
(03:43) Overdoing It With Bicep Curls
(05:26) Gym Mistakes With Six-Pack Shortcuts
(07:36) Lessons From Overdoing It at the Gym
(08:00) Second Story: University and Training at UltraFlex Gym
(09:45) Nutrition, Technique, and Spotting Mistakes at Uni
(10:50) The Lesson From a Blunt Stranger at PureGym
(12:04) Third Story: Living and Training in Osaka, Japan
(13:40) Budget-Friendly Nutrition Strategies in Japan
(15:20) Bento Boxes and Nutrition Labels
(16:42) Key Takeaways From Budget Nutrition in Japan
(17:54) Wrapping Up and Free Protein Cheat Sheet Call to Action

Boosting Fibre Intake: 10 Expert Tips

leo@kairos.online (Leo Alves) — Sat, 16 Mar 2024 07:00:00 +0000

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, mention a go-to list of fibre-rich sources, suggest a stash of fibre-rich snacks to fill you up, and more!

The episode wraps up with a concise summary on maximising your fibre intake for a healthier lifestyle.

Inquire About Becoming a 1-2-1 Online Fitness Member

Email me at leo@kairos.online

Timestamps:

(01:14) Intro to Dietary Fiber: Basics & Benefits

(04:07) Soluble vs. Insoluble Fiber: Key Differences

(05:35) Double Fibre Portions: Simple Strategies

(06:05) Target 5g Fibre/Meal: How-to Guide

(07:04) Front-Load Fibere: Morning Intake Tips

(08:52) Top Fibre Sources: Your Essential List

(10:10) Free Fibre Cheat Sheet: Grab Yours!

(11:23) Fibre Snacks: Quick & Satisfying Options

(12:22) Fibre Supplements: Boost Your Intake

(14:13) Go-To Fibre Meals: Easy & Nutritious

(14:56) Diversify Fibre Sources: A Healthy Mix

(15:31) Summary: Maximise Your Fibre Intake

Mediterranean Diet Explained: Basics for Beginners

leo@kairos.online (Leo Alves) — Tue, 12 Mar 2024 07:00:00 +0000

“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 and reveal the essence of the Mediterranean diet as a flexible, joy-filled approach to eating that emphasises quality ingredients and the social joys of mealtime.

This episode is your ultimate beginner’s guide to understanding the Mediterranean lifestyle for better health and happiness.

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Timestamps:

(01:34) Mediterranean Diet Basics
(01:45) Foods of the Mediterranean Diet
(03:21) Mediterranean Eating Principles
(05:55) Mediterranean Lifestyle vs. Weight Loss
(07:08) Finding Mediterranean Ingredients
(10:27) Community Meals in Mediterranean Culture
(13:36) Mediterranean Diet Summary
(14:48) Choosing the Mediterranean Way
(15:52) Mediterranean Diet Conclusion

Vermont's Second Lowest Obesity Rate: Here's Why

leo@kairos.online (Leo Alves) — Fri, 8 Mar 2024 07:00:00 +0000

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 population's overall physical health.

The episode explores the health-conscious mindset of Vermonters, who prioritise wellness and healthy eating, influenced partly by the state's small population density that allows for close-knit communities with access to fresh, local foods. Economic factors are also examined, notably Vermont's lower poverty rate, which correlates with better access to quality food and health services. Environmental consciousness in Vermont is also linked.

A fun fact about Montpelier, the U.S. capital with no McDonald's, wraps up the episode, symbolising Vermont's unique approach to community health and diet.

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Timestamps:

(00:26) Introduction: My Vermont Experience

(01:51) Embracing the Outdoors: Vermont's Active Lifestyle

(02:29) Walkability: Vermont's Pedestrian-Friendly Areas

(03:38) A Health-Conscious Community: Vermonters' Diet and Wellness

(04:56) The Impact of Population Density on Health in Vermont

(05:35) Economic Well-Being: The Role of Poverty Rates in Vermont's Obesity Statistics

(06:52) Green Living: Environmental Awareness and Health in Vermont

(08:50) Montpelier's Unique Claim to Fame: A Glimpse into Vermont's Capital

(09:23) Winding Down: Reflecting on Vermont's Healthy Living Model

Eggs, Steroids, and Fitness Myths (ft. Brendan Cobbina)

leo@kairos.online (Brendan Cobbina) — Mon, 4 Mar 2024 07:00:00 +0000

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, building glutes effectively, and the role of protein in muscle growth.

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Timestamps:
(00:49) Who Is Brendan Cobbina?
(02:14) Why RDL Form Matters: Avoiding Common Mistakes
(05:19) Overcomplicating Fitness: Keep It Simple for Progress
(07:42) Eggs: Cooked vs. Raw and the Truth About Protein Absorption
(12:57) Building Bigger Glutes: Effective Exercises and Nutrition Tips
(18:05) Why Alcohol Is a Major Culprit in Stalling Fitness Progress
(22:40) Steroid Use Among Teens: A Dangerous Trend in Fitness
(30:16) Dirty Bulking: Why It’s Not Worth the Trade-Offs
(39:28) Social Media’s Impact on Unrealistic Fitness Standards
(45:25) Gym Community Benefits Beyond Physical Fitness
(53:05) Where to Find Brendan Cobbina Online

Preparing for Her Big Day: Anca’s Fitness Story (ft. Anca Novac)

leo@kairos.online (Leo Alves) — Thu, 29 Feb 2024 07:00:00 +0000

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.

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Timestamps:
(00:14) Anca’s Quick Introduction
(01:09) Wedding Preparations and Challenges
(04:21) How Fitness Fits Into Wedding Prep
(06:11) The Power of Progress Pictures
(07:54) How Anca Boosted Her Metabolism
(09:07) Reflecting on Long-Term Fitness Success
(10:44) The Importance of Nutrition Education
(15:02) Navigating Overwhelming Nutrition Information
(18:52) Adjusting to Higher Calories After Fat Loss
(23:10) Feeling Stronger With More Calories
(24:14) Anca’s Current Workout Routine and Progress
(25:39) Chin-Up Goals and Progression Plans
(27:46) Setting New Fitness Goals for 2025
(31:27) A Fun Tangent on Learning Languages
(36:34) Reflections on Fitness Progress Over Time
(39:10) Wrapping Up and Final Thoughts

Whey Protein Explained: Basics for Beginners

leo@kairos.online (Leo Alves) — Sun, 25 Feb 2024 07:00:00 +0000

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 up against whole foods and discuss whether it can stand in as a meal replacement. I also share some creative ways to incorporate whey protein into your cooking and baking, proving it's a versatile supplement for achieving various dietary goals.

I don't shy away from discussing the potential for weight gain and side effects, ensuring you have all the necessary information.

To wrap up, I highlight the convenience of whey protein for anyone with a busy lifestyle, making it clear that it's a practical choice for keeping up with your nutritional needs.

Timestamps:

(00:43) Introduction to Whey Protein: Benefits and Basics

(02:01) Muscle Growth with Whey Protein: Facts and Myths

(04:06) Whey Protein and Fat Loss: Understanding the Connection

(05:49) Optimal Timing for Whey Protein Intake

(06:54) Recommended Daily Intake of Whey Protein

(08:54) Whey Protein on Non-Workout Days: Yes or No?

(09:38) Whey Protein for the Lactose Intolerance

(09:52) Comparing Whey Protein to Whole Foods

(10:24) Whey Protein as a Meal Replacement

(11:17) Creative Uses of Whey Protein in Cooking and Baking

(11:46) Whey Protein for Muscle Gain: Essential or Optional?

(12:06) The Impact of Whey Protein on Weight Gain

(13:06) Potential Side Effects of Whey Protein

(14:22) The Convenience of Whey Protein for Busy Lifestyles

(15:35) Conclusion: Key Takeaways on Whey Protein Supplementation

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Creatine Explained: Basics for Beginners

leo@kairos.online (Leo Alves) — Wed, 21 Feb 2024 07:00:00 +0000

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 alongside the pros and cons of initiating a loading phase for new users.

The episode also offers guidance on the most effective times to take creatine to maximise its absorption and impact, along with recommended daily dosages. It highlights who can benefit most from creatine supplementation and touches on the expected weight fluctuations due to increased muscle water retention.

The summary emphasises that, despite creatine's significant benefits, it's not a magic solution for poor lifestyle habits.

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Timestamps:

(01:37) Creatine Benefits: How It Works

(04:08) Creatine Safety: What You Need to Know

(04:42) Creatine Forms: Powder vs. Pills

(05:01) Creatine Loading Phase: Necessary or Not?

(06:09) Best Time to Take Creatine for Maximum Effect

(08:08) Optimal Daily Creatine Dosage

(08:27) Ideal Candidates for Creatine Supplementation

(10:35) Understanding Weight Changes with Creatine Use

(13:00) The Limits of Creatine: Lifestyle and Health Habits

(13:53) Summary: Key Takeaways on Creatine Monohydrate

How Supermarkets Shape Your Shopping Habits (ft. Laura McKee)

leo@kairos.online (Laura McKee) — Sat, 17 Feb 2024 07:00:00 +0000

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.

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Timestamps:
(00:11) Laura’s Background and Role in Shopper Behavior
(01:27) What Are Check-Ins in Online Fitness Coaching?
(01:56) Interesting Supermarket Strategies You May Not Know
(06:11) The Role of AI in Shopper Behaviour Analysis
(08:54) Supermarkets and Health-Focused Initiatives
(15:00) How Promotions and Layouts Influence Shopping Habits
(18:01) The Importance of Product Placement in Stores
(22:18) Balancing Variety and Waste in Supermarkets
(26:02) Insights Into Seasonal Promotions and Impulse Buys
(32:04) Reflections on Laura’s Work and Future Innovations
(37:03) Final Tips for Smarter Shopping

Arsenal FC Youth to Pro: Stefan's Story (ft. Stefan O'Connor)

leo@kairos.online (Stefan O'Connor) — Mon, 12 Feb 2024 00:00:00 +0000

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, Mesut Ozil and Santi Cazorla, and facing the challenges of injuries that ultimately led to his retirement.

Discover the realities of professional football through Stefan's eyes: from his Champions League debut at the Ali Sami Yen Spor Kompleksi to the lessons learned throughout his career.

Whether you're a football aficionado or someone inspired by stories of resilience, this episode offers valuable insights into the life of a professional athlete. Don't miss out on this deep dive into the highs and lows of professional football.

Subscribe to "The Leo Alves Podcast" on your favourite platform, and share this episode with fellow football fans and story lovers!

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Timestamps:

(02:13) Introducing Stefan O’Connor: Arsenal to Newcastle Journey

(02:37) Discovering Football: Stefan O'Connor's Early Passion

(04:34) The Road Through Youth Football: Stefan O'Connor's Beginnings

(08:35) Overcoming Challenges: First Injury at Arsenal Explained

(09:55) Making the Leap: From Arsenal Scholarship to Professional Contract

(11:45) Milestone Achieved: Stefan O'Connor's First Pro Contract with Arsenal

(13:23) Elite Training Insights: Behind the Scenes with Arsenal's First Team

(15:09) Wenger's Wisdom: Stefan O'Connor's First Talk with Arsene Wenger

(16:01) Starstruck Moments: Meeting Arsenal's First Team Legends

(17:04) Daily Grind: Regular Training Days with Arsenal's Elite

(18:05) Learning from Laurent Koscielny: A Mentor on the Field

(18:58) Admiration for Per Mertesacker: Leadership and Influence

(19:13) Inspired by Santi Cazorla: Skill, Vision, and Creativity

(19:42) Arsenal Academy Standouts: Future Stars in the Making

(20:24) Fueling Performance: Nutrition Strategies at Arsenal

(22:45) Strength, Conditioning, and Arsenal's Fitness Regime

(23:59) Coping with Pressure: Mental and Physical Resilience in Football

(25:04) Debut to Remember: Champions League Appearance Against Galatasaray

(28:34) In the Zone: Experiencing Flow State During Arsenal's Big Game

(29:34) Post-Debut Reflections: Responses to Stefan's Arsenal First Appearance

(30:41) National Pride: Representing England U17s

(32:02) Adaptation and Growth: Loan Experience at York City

(39:42) Setback to Comeback: Handling Injuries and Recovery

(43:05) Support System: Arsenal's Role During Recovery

(44:00) Broadening Horizons: Loan Spell at MVV Maastricht

(47:45) Comparative Analysis: Playing in League Two vs Eerste Divisie

(48:33) Arsenal Revisited: Insights on Returning from Loan

(50:04) Key Career Decisions: Choosing Between Norwich and Newcastle

(50:37) A New Chapter: Signing with Newcastle United

(53:06) Evolution at Newcastle: Stefan's Second Season Challenges

(53:33) Newcastle's Mentors: Role Models and Guidance

(55:12) Overcoming Adversity: Injury Struggles at Newcastle

(56:34) Arsenal's Legacy: Watching Academy Graduates Succeed

(57:19) End of an Era: Career-Ending Injury and Its Impact

(01:02:40) Comparing Care: Arsenal vs Newcastle United's Support Systems

(01:03:29) Moment of Clarity: Realizing It's Time to Retire

(01:06:11) Emotional Journey: Coping with Retirement Realization

(01:07:30) Farewell to Football: Stefan's Final Day at Newcastle

(01:10:55) Life After Football: Stefan O'Connor's New Beginnings

(01:12:11) Beyond the Pitch: Exploring Life Outside Professional Football

(01:13:29) The Professional Ethic: Footballers' Commitment and Effort

(01:14:01) Valuable Reconnections: Catching Up with Per Mertesacker and Petr Cech

(01:15:20) Wisdom Gained: Key Lessons from Stefan's Football Career

(01:16:03) Fan's Perspective: Viewing Football from the Other Side

(01:17:02) What's Next: Exploring Stefan O'Connor's Future Plans

Singapore's Obesity Rate and Life Expectancy: Explained (ft. Miguel Mendes)

leo@kairos.online (Miguel Mendes) — Fri, 9 Feb 2024 07:00:00 +0000

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 inspire your wellness journey.

Towards the end, we share actionable health and nutrition tips, compare Asia's best practices, and uncover the benefits of mindful living, all aimed at enhancing your well-being. Whether you're fascinated by the Singaporean way of life, eager to improve your fitness routine, or curious about nutrition hacks from around Asia, this podcast is your guide to a healthier you.

Subscribe to "The Leo Alves Podcast" for your weekly dose of wellness wisdom and become part of a community dedicated to living well!

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Timestamps:

(01:02) Introduction to Miguel: A Fitness Journey from Singapore

(02:31) Boosting Fitness with Strategic Caffeine Use in Singapore

(04:31) Exploring Asia's Fitness Landscapes: A Focus on Singapore

(05:06) Leveraging Singapore's Government Gym Incentives for Better Health

(09:51) World-Class Health Statistics: Singapore's Secret to Success

(11:41) The Secret Behind Singapore's High Life Expectancy Rates

(13:35) Battling Obesity: Singapore's Effective Strategies

(15:12) Monitoring Health Markers: Singapore vs. The World

(17:41) Enhancing Health through Singapore's Public Transport System

(18:19) A Comparative Look at Health Awareness: Singapore vs. The West

(20:53) Impactful Health Advertisements in Singapore

(21:57) Tailoring Nutrition Strategies in Asia: Insights from Singapore

(25:13) The Nutritional Power of Japanese Sweet Potatoes in Singapore

(28:31) Nutrition Tips for Travelers: Lessons from Singapore

(34:36) The Cost of Living Well in Singapore: Insights for Expats

(38:28) Miguel's Top Country Pick from His Asian Adventures

(40:56) Favourite Asian Dishes

(44:48) Planning for Future Travels: Inspiration from Singapore

(46:40) Reflecting on Singapore's Impact on Fitness and Health

How Injuries, Japan, And Texas Shaped My Fitness

leo@kairos.online (Leo Alves) — Sun, 4 Feb 2024 07:00:00 +0000

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.

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Timestamps:
(00:26) Story 1: Injury and the Importance of Form (2018)
(04:44) Story 2: Lessons From Living in Japan (2020-2021)
(10:17) Story 3: Fitness Challenges in Texas (2022)
(18:00) Recap of Lessons and Final Thoughts

Italy Has The Lowest Obesity Rate in Europe: Here’s Why

leo@kairos.online (Leo Alves) — Tue, 30 Jan 2024 07:00:00 +0000

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 how Italians balance indulgence with health and what we can learn from their lifestyle for better weight management.

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Timestamps:

(01:08) Setting the Scene: Understanding Italy's Health Landscape

(03:25) Social Dining: Italy's Approach to Slower Eating

(05:58) Typical Italian Breakfast: A Light Start to the Day"

(06:49) Mediterranean Diet: Italy's Secret to Health

(08:30) Aperitivo Culture: Italian Social Eating Habits

(09:06) Food Philosophy: Italian Cultural Attitudes Towards Eating

(10:05) Walking Lifestyle: Italy's Pedestrian-Friendly Cities

(11:45) Expressive Communication: Physical Activity in Italian Life

(13:12) Final Takeaway: Italy's Low Obesity Success

Japan's Health Secrets: Low Obesity and Long Life Explained

leo@kairos.online (Leo Alves) — Thu, 25 Jan 2024 07:00:00 +0000

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 cycling and using chopsticks contribute to lower obesity rates and higher life expectancy.

Join me as I uncover the impact of beauty standards and lifestyle choices on Japan's health success story.

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Timestamps:

(00:28) My Credentials and Experience Living in Japan

(02:20) Portion Control in Japan: The Impact of Smaller Plates

(03:42) Chopstick Effect: Slowing Down Eating Habits

(04:29) Hara Hachi Bun Me Philosophy: Eating Until 80% Full

(05:50) Access to Nutritious Foods: A Cornerstone of Japanese Diet

(07:24) Liquid Calorie Intake: A Balanced Approach in Japan

(09:35) Public Transport and Health: Japan's Urban Mobility

(10:34) Cycling Culture: Japan's Norm for Everyday Fitness

(11:13) Integrating Physical Activity into Daily Life in Japan

(12:39) Japanese Beauty Standards: Influence on Health and Lifestyle

(14:12) Summarising Japan's Approach to Health and Longevity

Conquer Gym Fear: A Beginner's Guide to Gym Confidence

leo@kairos.online (Leo Alves) — Sat, 20 Jan 2024 07:00:00 +0000

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 episode is a comprehensive guide if you're hesitant about starting your fitness journey.

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Timestamps:

(01:27) Dispelling Gym Myths: Focus on Your Own Fitness Journey

(04:14) Planning Your Gym Routine: A Key to Confidence

(05:45) Exposure Therapy: Gradual Steps to Overcome Gym Fear

(08:18) Pre-Gym Prep: Mastering Exercise Techniques

(09:34) Consistent Gym Schedule: Building Familiarity and Comfort

(10:28) Accountability in Fitness: Staying on Track

(11:26) Taking the Leap: Overcoming Initial Gym Hesitation

(12:13) Empowering Final Thoughts: Conquering Gym Intimidation

Sleep: Your Secret Ingredient in Fitness

leo@kairos.online (Leo Alves) — Sun, 14 Jan 2024 07:00:00 +0000

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 role of sleep in metabolism regulation, muscle growth, and effective workout strategies. Ideal for fitness enthusiasts, health-conscious listeners and beginners, this podcast sheds light on sleep's integral role in achieving peak physical health.

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Timestamps:

(01:07) Introduction to Sleep's Role in Fitness Success

(02:15) Exploring Sleep Stages and Fitness Impact

(02:32) Stage 1 Sleep: The Onset and its Effects on Well-being

(03:01) Stage 2 Sleep: Deepening Relaxation and Its Fitness Benefits

(03:32) Stage 3 Sleep: Transitioning to Deep Sleep and Physical Recovery

(04:03) Stage 4 Sleep: The Deep Sleep Stage for Muscle Repair

(04:44) Sleep and Fat Loss: Understanding the Connection

(05:03) Boosting Metabolism Through Quality Sleep

(05:37) Balancing Hunger Hormones with Adequate Sleep

(06:21) Enhancing Fat Loss While You Sleep

(06:56) Free Fat Loss Guide: Tips and Tricks

(07:21) The Role of Sleep in Muscle Growth

(07:35) Growth Hormones and Their Link to Sleep

(07:58) Using Sleep as a Pre-workout for Better Performance

(09:28) Maximising Recovery Through Restful Sleep

(11:15) Enhancing Sleep Quality Through Nutrition

(11:42) Healthy Snacking for Improved Sleep

(12:11) Managing Caffeine for Better Sleep

(14:22) Alcohol's Impact on Sleep Quality

(15:36) Hydration and Its Role in Optimal Sleep

(16:34) Creating an Optimised Sleep Routine for Fitness

(18:16) Takeaway Message: Integrating Sleep into Fitness Regimens

Shift Work and Fitness: Balancing Irregular Hours with Healthy Living

leo@kairos.online (Leo Alves) — Sun, 7 Jan 2024 07:00:00 +0000

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, law enforcement, hospitality, or retail, discover practical fitness hacks and nutrition strategies tailored to your unique lifestyle.

Speaking on adapting workouts to fit your ever-changing schedule, the importance of sleep hygiene for effective recovery, and managing nutrition when standard meal times are a luxury. Learn how to mitigate health risks associated with shift work and find balance in physical and mental well-being.

This episode is not just about staying fit; it's about transforming your approach to wellness as a shift worker, ensuring you thrive in a lifestyle that defies the typical 9-to-5 routine.

Let's navigate the challenges and triumphs of living and working against the clock together, and transform the way you approach your health and fitness journey.

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Timestamps:

(02:16) Explaining Shift Work: Definition and Overview

(02:55) Challenges of Shift Work: Health and Lifestyle Impacts

(04:55) Customising Fitness Plans for Shift Workers

(05:12) Fitness Mindset: Beyond Perfection

(06:55) Choosing the Right Gym for Shift Workers

(08:35) Efficient 20-Minute Workouts for Busy Schedules

(10:38) Home Gym Essentials for Shift Workers

(11:44) Pre-planning Workouts for Irregular Hours

(13:16) Setting Achievable Fitness Goals in Shift Work

(14:03) Strength Training for Shift Work Schedules

(15:28) Nutrition Strategies for Shift Workers

(15:58) Meal Prep and Planning for Irregular Hours

(16:38) Importance of Protein in Shift Worker Diets

(17:17) Tracking Calories for Shift Work Schedules

(17:37) Balanced Eating: 3 Plates, 2 Snacks Approach

(18:17) The 3-2-1 Nutrition Method for Shift Workers

(18:58) Optimising Meal Timing for Night Shifts

(19:59) Access Free Health Guides for Shift Workers

(20:54) Sleep Strategies for Night Shift Workers

(21:23) Light Exposure and Sleep Quality for Shift Work

(22:34) Temperature Control for Better Sleep on Shifts

(22:51) Relaxation Techniques for Improved Sleep

(23:31) Caffeine Intake and Its Impact on Shift Workers

(23:49) Maintaining a Consistent Sleep Schedule in Shift Work

(24:19) Accountability and Support for Fitness Goals

(28:10) Wrapping Up: Key Takeaways for Shift Worker Fitness

2024 Fitness Blueprint: Your Guide to Training & Healthy Eating

leo@kairos.online (Leo Alves) — Sun, 31 Dec 2023 07:00:00 +0000

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 optimising your environment for success. Learn about the importance of rest, recovery, and accountability in achieving your fitness aspirations.

Get ready to kickstart your health this year with my advice, and don't miss out on more empowering episodes by subscribing to the podcast!

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Timestamps:

(00:59) Setting Realistic Fitness Goals for 2024: Understanding the importance of achievable health objectives.

(02:56) Specific Goal Setting in Fitness: Tips for defining clear and measurable fitness targets.

(05:09) Structured Workout Plans for Beginners: Following an effective exercise routine.

(07:30) Establishing Clear Nutrition Goals: Guidelines for a balanced and healthy diet.

(11:44) Tracking Fitness Progress: Methods to measure your health and workout achievements.

(18:31) Importance of Rest and Recovery in Fitness: Discussing the role of downtime in your health regimen.

(20:10) Finding Accountability in Your Fitness Journey: The value of having a support system for your goals.

(23:05) Optimising Your Environment for Health Success: Creating spaces that support your fitness and nutrition goals.

(26:33) Conclusion: Summing Up Key Fitness Strategies for 2024: Wrapping up the essential tips for a successful health journey.

(27:06) Join as a 1-2-1 Online Fitness Member: Invitation to inquire about personalised fitness coaching.

The Legendary Run of Pheidippides: Lessons from the First Marathon Runner

leo@kairos.online (Leo Alves) — Sun, 17 Dec 2023 07:00:00 +0000

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 believe.

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Timestamps:
0:42 The Story of Pheidippides: Marathon Origins
4:10 Lessons from Pheidippides for Fitness and Life
6:12 Why Your Limits Are Greater Than You Think
7:00 Final Takeaways and Closing Message

How Consistency Shapes Success: A Personal Lesson

leo@kairos.online (Leo Alves) — Sun, 10 Dec 2023 07:00:00 +0000

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 times, this episode is for you.

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Timestamps:
(00:58) My Usual Podcast Routine
(01:45) Why I Decided to Record Anyway
(03:08) The Importance of Consistency in Fitness and Life
(05:12) Lessons From Turning Up on Tough Days
(06:34) Wrapping Up and Final Message

Lessons From My Past: Walking, Injuries, and Balance

leo@kairos.online (Leo Alves) — Sun, 3 Dec 2023 07:00:00 +0000

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 your fitness journey.

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Timestamps:
(00:39) Story 1: Discovering Walking in South London
(04:55) Story 2: Lessons From a Gym Injury
(12:31) Story 3: Balancing Health During My Vermont Year
(19:45) Final Thoughts on the Three Stories
(22:30) Call to Action

Strength Training Stagnation: Strategies to Smash Plateaus

leo@kairos.online (Leo Alves) — Sun, 26 Nov 2023 07:00:00 +0000

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 revive your strength training journey.

This episode covers everything from the importance of nutrition and recovery to advanced training techniques and mental resilience in fitness. Whether you're a beginner or at an intermediate level, get ready to break through barriers and propel your strength training forward.

Don't miss out on crucial insights to elevate your fitness journey.

Subscribe to The Leo Alves Podcast, share with your friend's circle, and, together, push past those strength training plateaus!

Click Here for a Free Workout Plan and/or Nutrition for Fat Loss Guide

"How to Progressive Overload" Video

Timestamps:

(00:44) Defining Strength Training Plateaus

(01:56) Identifying Signs of a Workout Plateau

(06:02) Analyzing Common Causes of Training Plateaus

(06:15) Impact of Repetitive Workout Routines

(08:55) Consequences of Constantly Changing Workouts

(09:24) The Role of Recovery in Preventing Plateaus

(11:14) Nutrition's Influence on Workout Progress

(14:43) Importance of Intensity in Strength Training

(15:28) Mental Fatigue and Motivation in Fitness Plateaus

(16:21) Key Strategies for Breaking Through Plateaus

(16:46) Nutrition Tips for Overcoming Strength Plateaus

(18:40) The Role of Progressive Overload in Training

(20:32) Importance of Rest and Recovery in Strength Training

(21:13) Varying Your Workout Routine to Avoid Plateaus

(22:05) The Benefits of Incorporating Deload Phases

(23:56) Utilizing Advanced Training Techniques for Growth

(25:19) Mental Strategies to Tackle Training Plateaus

(29:58) Wrapping Up: Key Takeaways on Strength Training Plateaus

Fuel Your Workout: Essential Nutrition Tips for Health and Fitness

leo@kairos.online (Leo Alves) — Sun, 19 Nov 2023 07:00:00 +0000

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 recovery.

Ever wonder what the best pre-workout snack might be? I've got some tasty suggestions, including why a humble banana could be your energy-boosting secret weapon. Post-workout nutrition is crucial, and I'm sharing some cool insights, like the surprise of chocolate milk for recovery. And let's get real about supplements – I'll explain why focusing on whole foods can be a game-changer for your fitness results.

Struggling with proper protein intake or staying hydrated? No worries, I've got practical, delicious solutions to keep you on track. It's all about making healthy eating enjoyable and effective for your fitness journey.

So, grab your headphones and join me on this episode of The Leo Alves Podcast, available wherever you love to listen to your podcasts. Don't forget to subscribe, share with a friend who could use some fitness inspiration, and drop a review to support our journey together. Let's fuel up and make your health and fitness goals a reality!

Click Here to Inquire About Becoming a 1-2-1 Online Fitness Member

Click Here for a Free Workout Plan and/or Nutrition for Fat Loss Guide

Click Here to Inquire About Becoming a 1-2-1 Online Fitness Member

Timestamps:

(01:01) The Role of Food Beyond Fuel in Fitness

(02:10) Understanding Caloric Needs for Workout Efficiency

(03:23) The Importance of Protein in Muscle Repair and Growth

(06:33) Carbohydrates: The Energy Source for Workouts

(07:33) Healthy Fats in Sports Nutrition

(09:17) Staying Hydrated: Essential Hydration Tips

(11:01) Effective Pre-Workout Meal Ideas for Maximum Performance

(13:57) Optimal Post-Workout Foods for Recovery

(16:55) Exploring the Anabolic Window: Timing Your Nutrition

(17:57) Supplements vs. Whole Foods in Fitness Nutrition

(20:39) Addressing Protein Deficiency in Fitness Diets

(23:39) Overcoming Chronic Dehydration: Strategies for Athletes and Fitness Enthusiasts

(24:55) The Significance of Fiber in a Healthy Fitness Regimen

(26:26) Incorporating Nutritional Variety for Balanced Fitness

(28:53) Wrapping Up: Key Takeaways on Nutrition and Fitness

Decoding Fitness Lingo: Essential Exercise, Training, and Nutrition Terms Explained

leo@kairos.online (Leo Alves) — Sun, 12 Nov 2023 07:00:00 +0000

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 you're taking your first step into the gym, refining your diet, or looking to demystify the jargon that floods the fitness world, I've got you covered. Dive deep into the meaning of 'Supersets', 'Plateaus', 'Functional Fitness', and much more.

Empower your fitness journey with knowledge, boost your confidence, and achieve your goals with clarity. Ready to master the fitness lingo and take control of your health journey? Tune in now!

If this episode enlightened your fitness journey, don't forget to subscribe, rate, and leave a review. Please share with friends and family who might benefit from this episode, and join my community for more empowering insights every week!

"How to Progressive Overload" YouTube Video

Click Here for a Free Workout Plan and/or Nutrition for Fat Loss Guide

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Timestamps:

(00:51) Understanding Compound Movements: The Backbone of Strength Training

(01:46) Isolation Exercises Explained: Targeting Specific Muscles for Definition

(03:02) Functional Fitness: Training Muscles for Daily Life

(04:00) HIIT Demystified: Benefits of High-Intensity Interval Training

(04:59) LISS Breakdown: The Power of Low-Intensity Steady State Cardio

(05:31) Circuit Training Basics: Engaging Varied Movements for a Balanced Workout

(06:26) Mastering Supersets: Efficient Pairing for Intensity and Variety

(07:41) The Giant Set Technique: Intense Grouping for Muscle Challenge

(08:06) Training to Failure: Pushing Your Boundaries for Muscle Growth

(09:39) Drop Sets Uncovered: Pushing Past Initial Limits for Deep Muscle Engagement

(10:58) One Rep Maxes (1RMs) Defined: Measuring Ultimate Strength for Goal Setting

(12:41) Decoding DOMS: Why Delayed Onset Muscle Soreness Occurs After Workouts

(13:09) Active Recovery Benefits: Promoting Efficient Muscle Repair and Reduced Soreness

(13:43) Progressive Overload Principle: Leveling Up in Strength and Muscle Building

(14:41) Spotting in Workouts: Ensuring Safe and Effective Heavy Lifting

(16:29) Rep Range Essentials: Aligning Repetitions with Fitness Goals

(17:09) Overcoming Fitness Plateaus: Strategies to Restart Progress

(18:16) Calorie Cycling in Nutrition: Adapting Intake to Training Demands

(20:42) Carb Cycling Explained: Fueling Workouts with Dynamic Carbohydrate Management

(21:28) Conclusion: Empowering Your Fitness Journey with Knowledge

Nutrition & Fitness Around the World: What We Can Learn

leo@kairos.online (Leo Alves) — Sun, 5 Nov 2023 07:00:00 +0000

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 loss approaches from HIIT routines popularised in England and the USA to Portugal and Japan's nature-inspired exercises.

Packed with insights on nutrition, fitness, and mindful practices, this episode is your passport to holistic health worldwide. Perfect for fitness enthusiasts, nutritionists, and everyone seeking international inspiration for a healthier life.

Click Here for a Free Workout Plan and/or Nutrition for Fat Loss Guide

Click Here to Inquire About Becoming a 1-2-1 Online Fitness Member

Timestamps:

(01:12) Exploring Global Nutrition: Dive into National Dietary Staples and Their Benefits.

(01:42) British Nutritional Powerhouse: The Role of Oats in England's Health.

(03:35) Portugal's Sea Delicacies: The Heart-Healthy Benefits of Seafood.

(04:40) Japan's Probiotic Treasures: Delving into Fermented Foods and Gut Health.

(06:08) USA's Freshness Revolution: Unpacking the Farm-to-Table Trend and Nutritional Rewards.

(07:35) Sculpting Strength Worldwide: A Look into Global Strength Training Trends and Approaches.

(07:50) Tech & Toning: Embracing Digital Fitness Trends in England and the USA.

(08:46) Nature's Gym: The Unique Beach Workouts of Portugal.

(09:55) Japanese Fitness Minimalism: The Rise of Bodyweight Training in Public Parks.

(10:50) Shaping Up Globally: A Deep Dive into Weight Loss Approaches and Cultural Attitudes.

(11:23) Efficiency Meets Fitness: Uncovering HIIT's Popularity in England and the USA.

(13:05) Plant-Powered Slimming: The Role of Plant-Based Diets in Weight Management in England and the USA.

(14:56) Nature's Weight Loss Remedies: Celebrating Outdoor Activities in Portugal and Japan.

(17:30) Wrapping up Wellness: Conclusion and Takeaways from Global Health Practices.

Navigating Supplements: The Good, Bad & Overhyped

leo@kairos.online (Leo Alves) — Sun, 29 Oct 2023 07:00:00 +0000

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 Greens truly live up to the hype.

Perfect for those on a fitness journey, athletes, or anyone curious about nutritional supplements and well-being, this episode is your ultimate resource. Dive in to make informed decisions in a marketplace crowded with claims and marketing tactics.

Click Here for a Free Workout Plan and/or Nutrition for Fat Loss Guide

Timestamps:

(01:14) Introduction to Beneficial Supplements

(01:35) Whey Protein Benefits and Usage

(03:33) Creatine Monohydrate: Boosting Strength & Performance

(04:52) Omega-3 Fish Oils: Heart and Joint Health

(06:47) Multivitamins: Filling Nutritional Gaps

(08:32) Vitamin D: Sunshine Supplement for Bone and Immune Health

(10:15) Unmasking Risky Supplements

(10:36) Detox Teas & Drinks: Realities and Dangers

(12:25) Yohimbe: Weight Loss Claims vs. Health Risks

(15:41) Proprietary Blends: What's Hidden?

(17:02) Energy Shots: Quick Fix or Health Risk?

(19:18) Debunking Overhyped Supplements

(19:47) BCAAs: Muscle Growth & Recovery Insights

(22:42) L-Carnitine: Fat Burning and Performance

(24:26) Fat Burners: Efficacy and Myths Behind Quick Weight Loss

(27:26) Test Boosters: Natural Testosterone vs. Supplements

(29:33) Powdered Greens: Are They Equivalent to Real Vegetables?

(30:41) Conclusion: Making Informed Supplement Choices

Tiny Habits for Big Fitness Transformations

leo@kairos.online (Leo Alves) — Sun, 22 Oct 2023 06:00:00 +0000

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 offer a comprehensive guide to refining your fitness journey.

Merging science, anecdotes, and actionable challenges, this episode is a treasure trove to enhance your health, nutrition, strength training, and overall motivation.

Join me in redefining the boundaries of what's achievable in fitness.

Timestamps:

(01:38) Start Small

(04:05) Anchor New Habits to Established Routines

(08:18) Celebrate Small Wins

(10:34) Embrace Simplicity

(13:22) The Behavioural Model

Click here for a free workout plan and/or nutrition for fat loss guide

What a 200-Year-Old Story Teaches About Fitness: Lessons from the Stone Cutter

leo@kairos.online (Leo Alves) — Sat, 14 Oct 2023 15:44:16 +0000

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.

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Timestamps:
(00:25) The Tale of the Stone Cutter
(03:05) Key Takeaways from the Story
(04:40) How the Story Relates to Fitness
(06:10) Closing Thoughts

Life Lessons: What 28 Years Have Taught Me

leo@kairos.online (Leo Alves) — Mon, 25 Sep 2023 06:00:00 +0000

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 advice for anyone on a journey of self-improvement.

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Timestamps:
(00:14) Lesson 1: Overestimating Short-Term Progress, Underestimating Long-Term Growth
(00:56) Lesson 2: Completing Small Tasks Immediately
(01:40) Lesson 3: Shaming Doesn't Work in Fitness
(02:38) Lesson 4: The Harm in Pandering to Others
(03:32) Lesson 5: The Value of Investing in Your Goals
(04:26) Lesson 6: The Power of Resistance Training for Confidence and Quality of Life
(05:30) Lesson 7: Taking Responsibility for Your Progress
(06:34) Lesson 8: The Transformative Power of Living Abroad
(07:52) Lesson 9: The Importance of Community and Connection
(09:10) Lesson 10: Walking as Simple but Powerful Health Advice
(10:28) Lesson 11: Aging Is a Privilege to Embrace
(11:50) Lesson 12: Learning a New Language Expands Your Mind
(13:12) Lesson 13: Stop Over-Learning and Start Doing
(14:30) Lesson 14: Keep Your Space Tidy
(15:55) Reflecting on the Lessons Shared
(17:30) How These Lessons Have Shaped My Personal and Professional Life
(19:10) Encouraging Listeners to Reflect on Their Own Lessons
(21:15) Wrapping Up the Episode

How to Balance Fitness Goals and Avoid Injuries

leo@kairos.online (Leo Alves) — Tue, 19 Sep 2023 06:00:00 +0000

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 for a free workout plan or fat loss guide

Timestamps:
(00:45) Question 1: Effective Strategies for Weight Management
(02:12) Importance of a Fast Metabolism
(03:28) How Strength Training Supports Weight Management
(04:45) Common Weight Loss Mistakes People Make
(05:55) Question 2: Key Nutrition Tips for Intense Training
(07:18) Balancing Calories, Protein, and Carbohydrates
(08:32) Benefits of High-Carb Diets for Training
(09:40) Question 3: Misconceptions About Strength Training
(10:55) Why Lifting Won’t Make You “Too Bulky”
(12:10) Question 4: Balancing Fitness and Preventing Injuries
(13:20) Why Rest Days Are Essential
(14:05) Question 5: How Age Affects Fitness Goals
(15:18) Tips for Staying Healthy as You Age
(16:13) Closing Thoughts and Listener Call to Action

My Training, Nutrition, and Life Update

leo@kairos.online (Leo Alves) — Wed, 13 Sep 2023 06:00:00 +0000

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 German Shepherd.

Click here for a free workout plan or fat loss guide

Episode one of my "Weight Loss Vlog Series"

Timestamps:
(00:47) Reflecting on a Busy Summer and Family Time
(01:45) Starting My Bulk: Nutrition and Training Goals
(03:53) Adjusting to Changes in Jiu-Jitsu Competitions
(05:07) Balancing Strength Training and BJJ Sessions
(06:10) Nutrition Adjustments: High Carbs and Whole Foods
(07:39) Q&A Begins: Training, Nutrition, and More
(08:01) Can Someone with Zero Mobility Learn BJJ?
(10:02) What’s the Difference Between Clean and Dirty Bulks?
(13:03) Best Back Exercises for a Pull Day
(14:54) How Is Nero Doing?
(17:03) Should You Do Behind-The-Head Lat Pulldowns?
(18:46) Closing Thoughts and Takeaways

Mastering Simple & Sustainable Diets: The Law of Four & ChatGPT

leo@kairos.online (Leo Alves) — Thu, 7 Sep 2023 06:00:00 +0000

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.

Click here for a free workout plan and/or nutrition for fat loss guide

Timestamps:

(00:25) Debunking Meal Plans: Why They Often Fail

(01:25) Embracing Simplicity for Long-Term Dietary Success

(03:33) Addressing the Dilemma of Excessive Food Choices

(04:46) The 'Law of Four': A Balanced & Tailored Grocery Shopping Strategy

(06:15) Real-Life Application: My Experience with the 'Law of Four'

(09:04) Integrating ChatGPT: A Tech-Driven Approach to Nutrition

(13:03) Recap: Simple Steps to Sustainable Nutrition

Redefining Success: The Timeless Wisdom of the Mexican Fisherman

leo@kairos.online (Leo Alves) — Fri, 1 Sep 2023 07:00:00 +0000

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.

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Timestamps:
(00:37) Where I First Heard This Story
(01:19) The Mexican Fisherman and the Harvard MBA
(03:09) Reflections on the Story’s Meaning
(03:24) What This Story Taught Me About Life Balance
(03:57) Closing Thoughts: Takeaways for Today

Balancing Life, BJJ, and Weight Training (ft. Bob Hoover)

leo@kairos.online (Bob Hoover) — Sat, 26 Aug 2023 07:00:00 +0000

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 fitness goals.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:49) Who Is Bob Hoover?
(01:44) Preparing for Fatherhood: How Bob Feels About Becoming a Dad
(04:31) Navigating Fitness with a Newborn: Bob’s Perspective
(08:14) Why Hiring a Coach Can Help With Accountability
(15:20) The Motivation Behind Setting Fitness Goals
(16:50) Balancing Brazilian Jiu-Jitsu and Weight Training
(23:10) Leo’s Biggest Takeaway From Brazilian Jiu-Jitsu
(24:55) The Importance of Having Fun With Exercise
(26:37) Setting Performance Goals to Boost Workout Motivation
(35:30) How Consistency Goals Can Transform Your Fitness Journey
(36:27) Why Physique Competitors Aren’t Always the Epitome of Health
(41:03) Disordered Eating in Physique Competitions: A Hidden Issue
(46:10) How Leo Gets Through Difficult Times in Coaching
(51:37) Tracking Wins: A Powerful Mindset Shift for Fitness Success
(54:28) Where to Connect With Bob Hoover

My Story: The Extreme Side of Fitness

leo@kairos.online (Leo Alves) — Sun, 20 Aug 2023 07:00:00 +0000

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 approach to health and wellness.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:41) The Impact of Unrealistic Expectations in Fitness
(01:19) What Is Physique Competition?
(02:01) My Early Perceptions of Physique and Fitness
(03:05) Starting My Fitness Journey After Injury
(03:49) Hiring My First Coach
(04:13) Misconceptions About Physique Competitions
(06:04) Shifting Fitness Priorities Over Time
(08:09) Diving Into Physique Training
(09:51) The Obsession Begins: Training and Nutrition Extremes
(12:32) The Lessons Learned During My Journey
(13:23) The Start of My Physique Cut
(16:00) The Cost of Extreme Weight Loss Goals
(19:04) The Anxiety Attack That Changed Everything
(22:00) Recognising the Need for Balance
(25:42) Transitioning to a Balanced Fitness Approach
(28:05) Emphasising Performance Over Aesthetics
(30:17) Final Thoughts: Lessons from My Journey

Beginner’s Guide to Leg Day Workouts

leo@kairos.online (Leo Alves) — Fri, 11 Aug 2023 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Dumbbell Romanian Deadlift

Leg Day for Beginners A:

Warm-up:

Main Session:

Lying Hamstring Curl

Single-Leg Seated Hamstring Curl Machine

Leg Day for Beginners B:

Warm-up:

90/90 Switches

Supine Hamstring Stretch

Frog Pose

Main Session:

Reverse Lunges

Hip-Thrusts

Leg Press

Lying Hamstring Curl

Timestamps:

01:15 Why Leg Day is Important

03:43 Preparing for Leg Workouts

04:40 Warm-Up Essentials for Leg Day

06:30 Essential Leg Exercises

09:55 Training Volume and Workout Frequency

13:20 Progressive Overload and Its Role

16:19 Monitoring Progress for Results

17:31 Rest and Recovery After Leg Day

18:45 Nutrition for Leg Growth: Calories and Protein

21:15 Step-by-Step Beginner Leg Workouts

24:40 When to Progress to Intermediate Workouts

25:30 Common Mistakes to Avoid

26:42 Conclusion and Wrap-Up

My Fitness Journey During 28 Days in the UK

leo@kairos.online (Leo Alves) — Sun, 6 Aug 2023 07:00:00 +0000

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 insights to help you stay consistent and motivated.

Click here for a free workout plan or fat loss guide

"How to Lose Armpit Fat Fast" Article

"Working Out But Not Gaining Muscle: Here's Why" Article

"Beginners Leg Workout Programming: Ultimate Guide" Article

Timestamps:
00:25 Returning to England After Two Years
01:07 Prioritising Steps and Dog Walking for Fitness
02:00 Staying in a Calorie Deficit While Travelling
03:12 Navigating Social Events and Eating Out
04:00 Brazilian Jiu-Jitsu Training in the UK
04:52 My Experience Training at New Dojos
05:38 Gym Sessions vs. Home Workouts While Traveling
06:45 Compound Exercises and Deadlifting Again
08:10 The Value of Sled Pushes and Pulls in Workouts
09:30 Updates: Three New Articles on the Website
10:12 Spot Reduction Myths and How Fat Loss Works
11:52 Why You’re Working Out but Not Building Muscle
13:25 The Importance of a Calorie Surplus for Muscle Growth
14:55 Leg Day for Beginners: Why It Matters
16:45 Common Fitness Mistakes and How to Avoid Them
18:20 My Current Fitness Goals and Calorie Tracking Approach
19:40 Jiu-Jitsu Competition Goals and Future Training Plans

Fitness Q&A: Recovery, Mindset & Habits

leo@kairos.online (Leo Alves) — Mon, 10 Jul 2023 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
00:30 My Plan for Documenting Fitness in the UK
01:01 Why I’m Skipping the Gym This Time
01:45 Using Resistance Bands for Workouts
02:22 Cardio and Step Goals While Traveling
03:15 Balancing Fitness With Social Events
04:12 Slight Calorie Deficit for Upcoming Jiu-Jitsu Tournament
05:08 How I’ll Track Calories Loosely
06:04 Q&A Begins: Recovery Tips for Resistance Training
07:01 Why Protein and Sleep Are Key for Recovery
08:20 Stretching Myths and Alcohol’s Impact on Recovery
09:49 Mindset and Mental Toughness in Fitness Success
10:45 Examples of Positive Self-Talk and Wins in Fitness
12:01 Celebrating Small Wins to Stay Motivated
12:58 Transitioning From Sedentary to Active Lifestyles
14:00 Incremental Changes for Long-Term Success
15:10 Starting With Realistic Step Goals and Training Frequency
16:12 Adding, Not Removing, Foods for Better Nutrition
17:25 Practical Nutrition Goals to Begin Your Journey
18:30 Wrapping Up Q&A and Announcing My New Website
19:21 What’s New on the Website: Blogs, Tools, and Guides
20:30 Free Resources Available on My Website

Fitness Q&A: Overcoming Challenges, Progress, Bulking and Cutting

leo@kairos.online (Leo Alves) — Mon, 3 Jul 2023 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
00:06 Why Q&A Episodes Are My Current Favourite
00:28 Diving Into the First Question
00:39 Debunking Common Fitness Myths
01:08 Misconceptions About Bulking and Cutting Training
02:00 Why You Don’t Need High Reps for Fat Loss
02:55 Mixing Rep Ranges for Year-Round Progress
03:42 Achieving a Toned Look Through Nutrition and Training
04:20 How Circuit Training Myths Persist
05:08 Key Factors in Building Strength and Muscle
05:50 Second Question: Breaking Through Plateaus
06:12 Why Plateaus Happen and How to Address Them
07:01 Examples of Switching Exercises to Reignite Progress
07:40 Changing Your Rep Ranges to Overcome Stagnation
08:20 Third Question: Managing Fitness With a Busy Schedule
08:58 Planning Ahead to Avoid Missed Workouts
09:46 Fitting in Shorter, High-Impact Workouts
10:25 The Value of Scheduling Workouts in Your Calendar
11:12 Fourth Question: Safely Increasing Workout Intensity
11:37 Progressive Overload Explained With Real-Life Examples
12:10 Progression Beyond Adding Weight (e.g., Tempo and Control)
12:58 Why Every Session Doesn’t Need to Progress
13:48 Fifth Question: Personal Fitness Challenges and Lessons
14:15 Learning Progressive Overload the Hard Way
15:01 Frustration From Years of Stalled Progress
15:45 Hiring a Coach and Transforming My Journey
16:35 Why Investing in Professional Guidance Pays Off
17:20 Final Thoughts on Fitness Journeys and Consistency
18:05 How I Stayed Motivated Despite Challenges
18:58 Encouragement for Listeners Facing Obstacles
20:01 Closing Remarks: Reach Out Anytime

Fitness Q&A: Motivation, Injuries, and Travelling

leo@kairos.online (Leo Alves) — Wed, 28 Jun 2023 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:07) Sharing My Worst Workout Experience
(01:05) Why Bad Workouts Are Normal and How to Handle Them
(02:22) Question 1: Maintaining Consistency and Overcoming Obstacles
(03:17) Why Motivation Dips and How to Get Through It
(04:36) The "Middle Ground" in Your Fitness Journey
(05:51) Motivation Is a Feeling—Here’s How to Push Through
(06:45) Question 2: Preventing and Managing Injuries During Workouts
(07:22) Proper Form: The Key to Injury Prevention
(08:34) How Ego Lifting Can Harm Your Progress
(09:15) When to Seek Help from a Trainer
(10:08) Question 3: Staying Fit While Traveling
(11:05) Nutrition Tips for Holidays and Short Breaks
(11:58) Using Resistance Bands and Bodyweight Workouts
(12:47) Question 4: Overcoming Barriers Like Self-Consciousness
(13:36) How Accountability Builds Confidence and Results
(14:20) Real-Life Example of Confidence Growth in Fitness
(15:07) Question 5: Tracking Fitness Progress Effectively
(16:02) Why Logging Workouts Is Key to Progress
(17:05) Using Multiple Indicators: Measurements, Photos, and Fit
(17:58) Why Scale Weight Alone Isn’t Enough
(18:47) Final Thoughts and Takeaways

MrBeast’s Fitness Journey and Lessons Learned

leo@kairos.online (Leo Alves) — Fri, 23 Jun 2023 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:06) Balancing Fitness and Rest: Why I Took a Break
(01:12) Hosting a Friend in Portugal: Highlights from the Visit
(03:05) Watching the Portugal National Team Live
(05:44) Preparing for My First Brazilian Jiu-Jitsu Competition
(06:50) Why I’m Considering a Weight Loss Series for Jiu-Jitsu
(07:55) Balancing Gym Training with Jiu-Jitsu Practice
(09:23) Should You Sleep or Workout? A Practical Approach
(11:58) How I Lowered My Blood Pressure: Personal Story
(13:24) The Overlooked Importance of Drinking Water
(14:45) Why People Overcomplicate Health and Fitness
(15:07) MrBeast’s Fitness Transformation: Key Takeaways
(17:09) The Importance of Realistic Fitness Timelines
(18:22) Setting a Yearlong Goal for Fitness Success
(19:15) Closing Thoughts: Takeaways for Your Fitness Journey

Celebrating 100 Episodes: Coaching, Fitness, and More (ft. Myles Nesbeth)

leo@kairos.online (Myles Nesbeth) — Sun, 18 Jun 2023 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:07) Reaching Episode 100: My Journey So Far
(00:27) Jordan Syatt’s Motivation and Podcast Milestones
(00:41) Introducing My Guest: Myles Nesbeth
(02:04) Myles’ Background: Strength Coach and Performance Expert
(02:24) Coaching Experience Beyond Fitness: Insights from Jiu-Jitsu
(03:41) Why Good Coaching Changes Everything
(04:23) Myles Takes Over with Questions for Episode 100
(04:31) Why I Started Podcasting
(06:10) Guests That Surprised Me and Favourites Over Time
(07:07) My Love for Featuring Online Members’ Stories
(08:45) Transitioning from One-to-One to Online Coaching
(11:56) Online Coaching Challenges and Learning Opportunities
(13:10) The Importance of Communication in Online Coaching
(16:16) Lessons from Having My Own Online Coach
(18:48) The Impact of Building Personal Connections in Coaching
(21:28) My Thoughts on Living Abroad Again
(28:34) Reflecting on Moving Around the World
(30:01) Top Destinations I’d Love to Visit
(31:14) Why I Almost Chose Australia Over Japan
(33:30) Reflecting on My Risky Decision to Move to Japan During COVID
(35:48) The Benefits of Living Abroad and Stepping Out of Your Comfort Zone
(38:44) Myles Shares His Thoughts on Moving to Canada
(41:05) How Overcoming Gym Intimidation Transforms Lives
(44:06) Advice for Starting a Podcast: Lessons from My Journey
(45:46) Quickfire Questions: German Shepherds, Sushi, Pull-Ups, and More
(50:13) My Record for Pull-Ups and Strength Challenges
(52:05) Wrapping Up Episode 100 and Where to Find Myles Nesbeth

Boosting Protein Intake: 10 Expert Tips

leo@kairos.online (Leo Alves) — Tue, 13 Jun 2023 07:00:00 +0000

I explore the significance of protein in our diets, explain how much is enough, and offer ten expert strategies for hitting your protein goals.

Click here for a free workout plan or fat loss guide

Watch this episode on Protein Intake Tips on YouTube

Timestamps:

(01:52) Factors Determining Individual Protein Needs

(02:40) Determining Daily Protein Intake Recommendations

(04:00) Risks of Low Protein Consumption

(07:50) Doubling Portion Sizes for Protein Boost

(08:41) Aiming for 30g Protein in Every Meal

(10:29) Starting with Protein-Rich Breakfast Choices

(12:37) Creating a Go-To List of Top Protein Foods

(14:12) Daily Protein-Packed Snack Ideas

(14:49) Leveraging Protein Supplements Effectively

(17:00) Quick High-Protein Meal Recipes

(18:22) Focusing on Lean Protein Options

(19:29) Diversifying Protein Sources

(20:42) Debunking the Nut-Protein Myth

(22:08) Key Takeaways for Protein Optimisation

Mini Hiatus, My Fitness Goals, and Q&A

leo@kairos.online (Leo Alves) — Thu, 8 Jun 2023 14:02:39 +0000

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 consistency and a link to my free workout plan.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:06) Why I Took a Podcast Hiatus
(01:13) Focusing on YouTube and Living with My Girlfriend
(02:29) My Jiu-Jitsu Training Goals and New Schedule
(03:40) Balancing Jiu-Jitsu and Gym Workouts
(05:02) Managing Overuse Injuries and Prioritising Recovery
(06:14) Nutrition Approach: Tracking Calories and Intuitive Eating
(08:45) Listener Q&A: How Often to Switch Routines
(10:17) Changing Exercises for a Novel Stimulus
(11:48) Exercise Placement: Free Weights, Machines, and Prioritization
(14:01) Should Beginners Use Creatine Monohydrate?
(16:47) Managing Nutrition During Special Events
(19:58) Final Thoughts and Podcast Consistency Moving Forward

A Journey to Better Health: Alex’s Story (ft. Alexandre d'Itaben)

leo@kairos.online (Alexandre d'Itaben) — Tue, 9 May 2023 07:00:00 +0000

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 finding balance.

Click here for a free workout plan or fat loss guide

Timestamps:
(1:05) Alex Introduces Himself and His Background
(7:04) Managing Stress with a New Job
(9:59) Balancing Fitness with a Busy Schedule
(14:10) Realising the Need for Change: Alex’s Turning Point
(18:45) The Role of the Pandemic in Alex’s Journey
(24:10) The Moment Alex Decided to Take Action
(31:45) Learning Nutrition: Tracking Calories and Protein
(36:12) Surprising Food Discoveries During Tracking
(42:40) The Value of Consistency in Fitness
(47:54) Transitioning from Home Workouts to the Gym
(50:26) Alex’s Favourite and Least Favorite Exercises
(56:32) Benefits of Taking Maintenance Breaks in a Deficit
(1:02:41) Reflecting on Alex’s Fitness Progress
(1:09:03) Wrapping Up with a Discussion on Benfica and Football

Milo of Croton: The Ancient Origin of Progressive Overload

leo@kairos.online (Leo Alves) — Wed, 19 Apr 2023 07:00:00 +0000

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.

Click here for a free workout plan and/or nutrition for fat loss guide

Timestamps:
(00:31) Why I’m Sharing This Story
(00:47) What Is Progressive Overload?
(01:15) The Story of Milo of Croton
(02:08) How Milo Demonstrated Progressive Overload
(02:48) Applying Milo’s Lessons to Modern Fitness
(03:28) The Importance of Perseverance and Hard Work
(03:57) Final Thoughts on Milo’s Story and Fitness Goals

Strength Training Myths and Tips for Aging Gracefully (ft. Traci Townsend)

leo@kairos.online (Traci Townsend) — Fri, 14 Apr 2023 07:00:00 +0000

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. Whether you’re just starting or looking to maintain your fitness as you age, this episode offers great suggestions.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:24) Introducing Traci Townsend: Fitness Coach and Advocate for Active Aging
(02:58) Why Strength Training Becomes More Crucial as You Grow Older
(07:10) Staying Active Through Life’s Unexpected Challenges
(08:27) Why Many Elderly People Avoid Physical Activity (and How to Change That)
(12:25) Debunking Misconceptions About Strength Training for Older Adults
(18:30) How Strength Training Has Gained Popularity Over the Decades
(22:01) The Cyclical Nature of Fitness Trends Across Generations
(24:33) Gyms Are Becoming More Strength Training Friendly
(26:30) Simple Starting Points to Improve Your Health and Fitness
(30:15) Why Walking Is One of the Best Exercises You Can Do
(32:05) Fitness Is a Lifelong Journey—There’s No Deadline
(33:18) Advice to a Younger Traci: Be Confident at the Gym!
(35:55) Where to Stay Connected with Traci Townsend

The Coffee Conundrum: Caffeine, Fitness, and Sleep (ft. Miguel Mendes)

leo@kairos.online (Miguel Mendes) — Sun, 9 Apr 2023 07:00:00 +0000

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 offers thoughts you don’t want to miss.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:06) Welcome and Introducing Miguel Mendes
(01:13) Miguel’s 60-Second Elevator Pitch
(01:59) Caffeine Experiment: Quitting Coffee
(05:10) Challenges of Quitting Coffee and Sleep Changes
(09:04) Leo’s History with Coffee
(13:49) Coffee Culture in Portugal
(18:26) Benefits and Risks of Caffeine
(24:02) Digestion and Coffee’s Role
(27:56) Jet Lag Recovery: Tips and Tricks
(33:45) How Caffeine Links to Jet Lag Recovery
(36:38) Exercise and Ageing: Lessons from Japan
(47:01) Maintaining Strength and Mobility with Age
(50:58) Final Thoughts on Aging and Exercise
(54:33) Where to Find Miguel Mendes Online

Fitness Challenges, Willpower, and Philosophy (ft. Aswad Martin)

leo@kairos.online (Aswad Martin) — Tue, 4 Apr 2023 07:00:00 +0000

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 balance between discipline and motivation.
Optimising your environment for fitness success.
How to work around injuries without losing progress.
The sociological and philosophical aspects of fitness.
Why starting new challenges, like Brazilian jiu-jitsu or powerlifting, can be transformative.

Whether you’re new to the gym or a seasoned lifter, this episode offers actionable tips and fresh perspectives on achieving fitness goals.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:08) Aswad’s Background: Data Scientist and Fitness Enthusiast
(01:24) Fitness Philosophy and the Sociological Side of Training
(02:20) Managing Shoulder Injuries and Adapting Workouts
(05:48) Leo’s Shoulder Injury Experience and Lessons Learned
(07:16) Overcoming Training Setbacks: Motivation vs. Discipline
(12:00) Discipline and Motivation: How They Work Together
(15:28) Why Motivation Is Still Valuable in Fitness
(19:02) Examples of Discipline and Motivation in Action
(23:35) Leveraging Willpower and Environment to Stay Consistent
(33:05) The Role of Environment in Overeating and Food Choices
(39:20) Growing Up with Chicken Shops in Inner-City London
(42:40) Leo’s Current Training: Balancing Gym and Brazilian Jiu-Jitsu
(46:55) The Mentality of Starting New Challenges as a Beginner
(50:03) Observations from a Brazilian Jiu-Jitsu Competition
(57:00) Why Competing Early in a New Sport Is Beneficial
(01:03:02) World Cup Reflections and Portugal’s Football Evolution
(01:09:21) Final Thoughts and Aswad’s Social Media Links

Muscle Myths, Macros, and Misconceptions (ft. Brendan Cobbina)

leo@kairos.online (Brendan Cobbina) — Thu, 30 Mar 2023 07:00:00 +0000

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 foods and prioritising nutrition quality over macro obsession.

We also discuss:

The rise of fibre-focused diets and gut health.
Social media platforms: Instagram vs. Twitter for fitness coaching.
Sustainable fitness practices and realistic goal-setting.
How wrestling and bodybuilding have shaped Brendan’s training philosophy.

Whether you’re a fitness enthusiast or a beginner looking for tips, this episode is packed with value and real talk.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:08) Brendan’s Background: Fitness Coach, Bodybuilder, and Businessman
(01:20) Comparing Twitter and Instagram for Coaching Content
(03:36) Brendan’s Thoughts on Twitter Since Elon Musk’s Takeover
(06:00) Metrics, Engagement, and Balancing Social Media Platforms
(07:47) Brendan’s “No Protein Shake” Challenge and Its Purpose
(10:23) The Overemphasis on Protein in Fitness Culture
(13:40) Shifting Focus to Fibre and Nutrient Quality
(15:30) The Pitfalls of Obsessing Over Macros
(18:12) Brendan’s Personal Journey: Lessons from Experimenting with Extreme Diets
(21:03) The Dangers of “Clean Eating” Extremes
(24:30) Balancing Enjoyment and Sustainability in Nutrition
(27:16) Why Middle Ground in Fitness Is Often Overlooked
(29:35) Brendan’s Current Training Goals and Philosophy
(32:00) Leo’s Update: Balancing Gym Workouts and Brazilian Jiu-Jitsu
(35:12) Challenges of Combining Wrestling and Gym Training
(38:00) Closing Thoughts and Where to Find Brendan

The Best Books I’ve Read in the Past Two Years

leo@kairos.online (Leo Alves) — Sat, 25 Mar 2023 08:00:00 +0000

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.

We cover:

My thoughts on Atomic Habits and Tiny Habits.
Why How to Win Friends and Influence People remains relevant today.
Fitness-specific books by James Smith and Patrick Bet-David.
How these books helped me refine my coaching and personal habits.

Whether you’re looking for book recommendations or just curious about how reading can improve your life, this episode offers plenty of insights.

Overall favourites in no particular order:

Not a Life Coach by James Smith

How to Win Friends and Influence People by Dale Carnegie

Atomic Habits by James Clear or Tiny Habits by BJ Fogg

Not a Diet Book by James Smith or Eat it! by Jordan Syatt and Mike Vacanti

Relevant links:

Click here for a free workout plan or fat loss guide

Timestamps:
(00:06) Why This Episode is Different
(01:11) Admitting I’ve Slacked on Reading This Year
(01:38) A Guide to Japanese Grammar by Tae Kim: My Current Read
(02:15) The Body by Bill Bryson: A Forgotten Gem
(03:00) Improving Writing with On Writing Well and Write Tight
(04:35) Business Strategy in Your Next Five Moves by Patrick Bet-David
(06:21) Habits Mastery with Atomic Habits and Tiny Habits
(08:25) Game-Changing Tips from These Habit Books
(10:12) Not a Diet Book by James Smith: For Beginners Starting Fitness
(12:34) Eat It by Jordan Syatt and Mike Vacanti: Fitness Simplified
(13:55) Why I Stopped Reading Motivational Interviewing in Nutrition and Fitness
(15:14) Not a Life Coach by James Smith: A Favourite Read
(16:52) Short Story Highlight: The Fisherman and the Businessman
(19:00) Timeless Wisdom in How to Win Friends and Influence People
(20:37) How to Be Confident Again by James Smith
(22:04) Wrapping Up and Final Book Recommendations

Chin-Up Progression and Fitness Myths (ft. Alexa Cohen)

leo@kairos.online (Alexa Cohen) — Mon, 20 Mar 2023 08:00:00 +0000

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.
Progressive overload and why it matters.
Building confidence in the gym.
The role of proper footwear in strength training.

Whether new to the gym or looking to elevate your training, this episode is packed with great tips and insights.

Click here for a free workout plan or fat loss guide

Alexa's "How to get your first chin up" reel

Chin-up Regression Video Examples:

Leo's "Eccentric Chin-ups" example

Leo's "Dead Hangs" example

Leo's "Flexed Arm Hang" example

Leo's "Banded Chin-ups" example

Leo's "Chin-ups" example

Timestamps:
(00:06) Alexa’s Fitness Journey: From Gymnastics to Strength Training
(02:02) Transition to Coaching: Why Alexa Chose Fitness
(05:08) Lessons from the Cardio Bunny Phase
(08:45) The Value of Strength Training for Women
(10:26) Performance Goals and Motivation in Fitness
(13:41) How to Get Your First Chin-Up: Alexa’s Advice
(20:28) Progressive Overload: Key to Results
(25:41) Training Shoes: What to Wear and Why
(30:22) Overrated or Underrated: Fitness Trends and Popular Topics
(40:16) The Role of Proper Training Cycles
(45:02) Final Tips and Where to Find Alexa

BJJ Progress, Fitness Myths, and Nutrition Updates

leo@kairos.online (Leo Alves) — Wed, 15 Mar 2023 08:00:00 +0000

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 focus on for weight loss.

Whether you’re curious about starting martial arts, wondering if pre-workout is for you, or looking to improve your fitness routine, this episode has something for everyone.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:06) BJJ Update: My Training Progress and Goals
(02:34) How I Balance BJJ and Gym Workouts
(04:46) My Nutrition Strategy for Weight Maintenance
(06:24) Upcoming Travel Plans: Amsterdam and Psychedelics
(08:16) Strength Training vs Cardio for Weight Loss
(10:32) The Benefits of Strength Training for Fat Loss
(14:02) Should You Use Pre-Workouts? My Advice
(16:57) Glycemic Index for Weight Loss: Does It Matter?
(18:50) Final Thoughts and How to Connect

How to Navigate Gym Etiquette Like a Pro (ft. Myles Nesbeth)

leo@kairos.online (Myles Nesbeth) — Fri, 10 Mar 2023 08:00:00 +0000

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 on top of your gym etiquette game.

Click here for a free workout plan or fat loss guide

Timestamps
(01:07) Introducing Myles Nesbeth: Fitness Coach and Gym Etiquette Expert
(02:23) Why Gym Etiquette Matters for Everyone
(03:24) Always Put Your Equipment Back After Use
(07:55) Ask Before Using Equipment Someone Else Might Be Using
(11:23) Why You Shouldn’t Exercise Directly in Front of the Dumbbell Rack
(13:02) The Importance of Wiping Down Equipment After Use
(15:50) Why You Shouldn’t Speak to Someone Mid-Set
(17:59) Playing Music Out Loud in Public Gyms: Why It’s a No-Go
(19:38) Being Mindful of Space During Gym Classes
(20:45) Treating Gym Equipment with Care and Respect
(29:10) Why Leaving Your Belongings on the Gym Floor is a Hazard
(31:18) Put Equipment Back in the Correct Place Every Time
(32:19) Avoid Giving Unsolicited Advice in the Gym
(42:01) Where to Connect with Myles Nesbeth

Fitness Tips for Busy People & Why Italy Stays Slim

leo@kairos.online (Leo Alves) — Sun, 5 Mar 2023 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:12) Staying Consistent with Podcasting and Fitness
(02:15) Topic 1: How to Fit Exercise into a Busy Life
(03:35) Tip #1: Take the Stairs Instead of the Elevator
(04:22) Tip #2: Make Walking a Daily Routine
(04:56) Tip #3: 15-Minute Daily Workouts That Work
(06:18) Tip #4: Find an Accountability Partner
(07:04) Tip #5: Sneak Exercise into Daily Tasks
(07:43) Tip #6: Don’t Overthink Getting Back on Track
(08:52) Tip #7: Make Fitness a Priority
(09:54) Topic 2: Why Italy Has the Lowest Obesity Rate in Europe
(10:22) Point #1: Social and Slower Eating Habits
(10:58) Point #2: Pedestrian-Friendly Cities and Active Lifestyles
(11:58) Point #3: Pre-Meal Drinks and Appetite Control
(12:58) Point #4: High NEAT from Passionate Communication
(13:48) Point #5: Mediterranean Diet Staples and Nutrition Focus
(14:28) Honourable Mention: Smaller Breakfasts in Italian Culture
(15:12) Topic 3: Strength Training Tips for Beginners or Returning Trainers
(15:50) Tip #1: Focus on Good Form Over Heavy Weights
(16:28) Tip #2: Don’t Skip Muscle Groups
(17:03) Tip #3: Progressive Overload for Consistent Progress
(18:03) Tip #4: Prioritise Rest, Recovery, and Protein Intake
(18:52) Tip #5: Seek Accountability for Better Consistency
(19:40) Tip #6: Focus on Adequate Protein and Balanced Nutrition
(20:30) Tip #7: Avoid Comparing Your Progress to Others
(21:10) Final Thoughts: Subscribe, Share, and Check the Show Notes

Fitness Myths That Hinder Your Progress

leo@kairos.online (Leo Alves) — Tue, 28 Feb 2023 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:11) Why Showing Up Matters, Even on Tough Days
(01:23) The Goal of This Episode: Save Time and Effort
(03:00) Life Update: The Importance of Taking a Mental Reset
(07:36) Fitness Myth #1: Are Carbs Really Bad for You?
(10:04) Fitness Myth #2: Can You Build Muscle and Lose Fat Simultaneously?
(12:35) Fitness Myth #3: The Truth About the Anabolic Window
(14:46) Fitness Myth #4: Can You Out-Exercise a Bad Diet?
(16:41) Fitness Myth #5: Do Cooldowns Really Prevent Soreness?
(17:53) Fitness Myth #6: Do You Need a Gym Membership to Get Fit?
(19:47) Fitness Myth #7: Does Pain Equal Progress in Workouts?
(20:53) Fitness Myth #8: Is Cardio the Best Way to Lose Weight?
(23:42) Fitness Myth #9: Does Lifting Weights Make You Bulky?
(25:10) Fitness Myth #10: Do You Need to Work Out for Hours to See Results?
(27:01) Fitness Myth #11: Crunches and Sit-Ups for a Six-Pack
(28:12) Fitness Myth #12: Does Sweating Mean a Better Workout?
(28:39) Fitness Myth #13: Can You Spot-Reduce Fat?
(29:46) Fitness Myth #14: Are Supplements Necessary to See Results?
(31:00) Final Thoughts: Share, Review, and Explore My YouTube Channel

Breaking Down Health Myths and Nutrition Truths

leo@kairos.online (Leo Alves) — Thu, 23 Feb 2023 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

LabDoor website

Timestamps:
(00:13) The Obesity and Genetics Debate: Myth or Fact?
(01:51) Environmental Factors and Personal Responsibility
(04:30) Why Promoting Defeatist Mindsets is Harmful
(06:00) Sodium Intake: My Personal Experiment and Lessons
(08:30) The Importance of Finding Balance with Sodium
(09:55) Improving Workout Consistency: Weekly Planning Tips
(11:45) Experience as the Best Teacher: Lessons from a New Client
(13:00) The Role of Water in Fitness and Health
(14:50) Spot Reduction for Fat Loss: Can It Work?
(17:00) Understanding Calorie Deficits and Fat Loss Genetics
(19:30) Labdoor Review: Evaluating Supplement Quality
(21:02) Final Thoughts: Share the Podcast and Get Involved

How to Navigate Modern Fitness and Nutrition (ft. Miguel Mendes)

leo@kairos.online (Miguel Mendes) — Sat, 18 Feb 2023 08:00:00 +0000

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 long-term results. Whether you're overwhelmed by the abundance of information or looking for advice, this episode has something for you.

Click here for a free workout plan or fat loss guide

Timestamps:
00:50 Meet Miguel Mendes: Trainer and Fitness Expert
08:51 How Injuries Can Be a Time to Reevaluate Your Fitness Goals
10:41 Why Gyms Are Among the Most Welcoming and Supportive Spaces
19:35 Why Staying Active Makes You Feel Less Tired and More Energetic
22:40 Debunking the Myth That Aging Slows Your Metabolism
28:34 Why Being Vegan Doesn't Automatically Equal Better Health
31:49 Emotional Attachment to Specific Diets: The Pros and Cons
36:12 Why You Should Do Proper Research Before Switching Diets
38:35 The Rapid Rise of the Carnivore Diet and Its Popularity
46:20 Why Fear-Mongering Foods You Enjoy Is Terrible Advice
47:56 How Diet Trends Have Evolved Over the Decades
50:36 Why Unsustainable Diet Methods Lead to Unsustainable Results
54:00 Is It Easier or Harder to Start Your Fitness Journey Today?
01:03:54 Where to Connect with Miguel Mendes

Q&A: Muscle Growth, Fibre, and Protein Tips

leo@kairos.online (Leo Alves) — Mon, 13 Feb 2023 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:18) Why I Stopped Getting Massages and Why I’m Restarting
(01:50) Starting Brazilian Jiu-Jitsu: My First Session
(03:30) Finding Small Victories in Martial Arts
(05:25) Balancing Jiu-Jitsu and Resistance Training
(07:10) Adjusting Workout Frequency for Recovery
(08:45) Why Rest and Recovery Are Crucial for Progress
(09:50) Protein Powder for Recovery and Convenience
(11:35) Why Most People Lack Protein in Their Diets
(12:50) Fibre Intake Tips: Starting the Day with a Fibre Bomb
(14:45) Managing a Calorie Surplus After Weight Loss
(16:25) Transitioning from Weight Loss to Maintenance and Muscle Gain
(18:05) Why Muscle Growth Slows Down Over Time
(19:40) When to Change Your Training Routine
(21:00) Adjusting Exercises Instead of Overhauling Workouts
(22:10) What to Do When Muscle Growth Stalls
(24:35) Why Newbie Gains Don’t Last Forever
(26:20) The Importance of Sleep for Recovery and Progress
(27:40) Final Thoughts: Send in Your Questions and Share the Podcast

Consistency, Social Interaction, and Staying Motivated

leo@kairos.online (Leo Alves) — Wed, 8 Feb 2023 11:35:39 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:28) Why I Took a Podcast Break
(01:18) Reminder: The Importance of Social Interaction
(03:04) Starting Martial Arts for Community and Fitness
(04:00) Q&A Begins: Should You Train When Sore?
(05:02) Training Different Muscle Groups When Sore
(05:56) Recovery Time Recommendations and Protein Intake
(07:10) Is Sweating a Sign of Progress?
(08:02) Why Sweat Isn’t an Indicator of Fitness Progress
(09:06) Measuring Progress with Progressive Overload
(10:08) Is It Okay for Form to Decline Slightly with Heavy Lifts?
(11:20) Prioritising Form Over Heavier Weights
(12:30) Update on My Fitness Journey: Weight Maintenance and Surplus Goals
(13:54) Following Other Coaches’ Programs for Growth
(15:10) How to Fix Muscle Imbalances
(16:45) Prioritizing Single-Limb Exercises for Balance
(18:10) Matching Non-Dominant and Dominant Side Reps
(19:20) Why Muscle Imbalances Are Normal and Sometimes Necessary
(20:40) Final Thoughts: Consistency, Context, and Reaching Out

Why People Quit Fitness and How to Stay Consistent

leo@kairos.online (Leo Alves) — Sat, 28 Jan 2023 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:24) Almost Quitting at Episode 15: Lessons Learned
(01:33) Today's Topics: Obesity in Japan, Fat Loss and Muscle Gain, Why People Quit Fitness
(02:21) Why Obesity Is So Low in Japan
(03:00) Public Transport and Increased Walking
(04:00) Smaller Portions and Plates
(05:00) Easily Available Nutritious Foods
(05:47) Chopsticks Slowing Down Eating
(06:35) Fewer Liquid Calories, More Filling Meals
(07:18) Cultural Beauty Standards and Their Role
(08:06) Why Most People Quit Their Fitness Journey
(08:30) Setting Unrealistic Goals
(09:36) Lack of Motivation and Overly Ambitious Plans
(10:35) Not Having a Clear Plan
(12:09) Struggling With Time Constraints
(13:13) Negative Self-Talk and Its Impact
(14:18) Lack of Accountability: The Game-Changer
(15:28) Is It Possible to Lose Fat and Gain Muscle?
(16:18) Understanding Calories: Deficit, Maintenance, and Surplus
(17:00) Newbie Gains: Rapid Progress for Beginners
(17:46) Individual Factors Influencing Progress
(18:30) Wrapping Up and Final Thoughts

Gym Confidence, Better Sleep, and Simple Fat Loss

leo@kairos.online (Leo Alves) — Fri, 20 Jan 2023 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:37) Overcoming Gym Intimidation: You're Not Alone
(01:20) Most People Aren’t Watching You
(02:48) Two Scenarios: Are They Staring at You?
(04:15) Tips to Overcome Gym Intimidation
(04:40) Go in With a Plan
(06:18) Gradual Exposure: The Key to Confidence
(07:41) Learn Exercises in Advance
(09:06) Get Outside Support or a Trainer
(10:12) Go at Consistent Times to Build Familiarity
(11:08) Push Through: A Time Comes When You Just Have to Go
(12:11) Improving Your Sleep for Fitness and Health
(12:56) Consistent Sleep Schedule: Why It Matters
(14:03) Create a Relaxing Bedtime Routine
(14:58) Optimise Your Sleep Environment
(15:54) Minimise Blue Light Before Bedtime
(16:47) Avoid Large Meals and Caffeine Close to Bedtime
(17:39) The 30-Minute Rule for Restless Nights
(18:30) Losing Weight Without Tracking Calories
(19:03) Three Plates Two Snacks Method
(20:16) Using Bright Lines for Social Situations
(21:10) Three Two One Method for Habit Building
(22:26) Consistency Over Perfection: The Key to Progress
(23:42) Recap: Overcoming Gym Intimidation
(24:55) Recap: Improving Your Sleep
(26:08) Recap: Losing Weight Without Tracking Calories
(27:15) Closing Thoughts and Call to Action

Weight Loss, Steps, and Workout Design Tips

leo@kairos.online (Leo Alves) — Mon, 16 Jan 2023 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:37) How to Lose Weight Put Simply
(01:12) Consistency: The Foundation of Weight Loss
(02:01) Creating a Calorie Deficit Explained
(03:09) Physical Activity: Why It’s Essential
(04:04) Adding Foods vs. Restricting Foods
(05:02) Prioritising Protein and Fibre
(06:07) Hydration: A Simple Way to Improve Results
(06:55) The Role of Patience in Fitness
(07:48) How to Effortlessly Increase Your Step Count
(08:22) Wear a Fitness Tracker for Accountability
(09:10) Take the Stairs and Park Further Away
(09:53) Walking Instead of Driving for Short Trips
(10:36) Adding 10–15 Minute Walks Daily
(11:23) Moving More During Sedentary Activities
(12:04) Setting and Gradually Increasing Step Goals
(12:50) Key Considerations for Lower Body Workouts
(13:29) Hip Hinges, Squats, and Single-Limb Movements
(14:26) Hamstring Curls and Glute Isolation Work
(15:19) Key Considerations for Upper Body Workouts
(15:55) Horizontal and Vertical Pushes and Pulls
(16:41) Adding Arms, Carries, and Abs to Finish
(17:29) Recap: Weight Loss and Step Count Tips
(18:16) Recap: Lower and Upper Body Considerations
(19:15) Closing Thoughts and Call to Action

Weight Loss on a Budget and Muscle Building Basics

leo@kairos.online (Leo Alves) — Thu, 12 Jan 2023 08:00:00 +0000

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 the process.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:01) How to Lose Weight on a Budget: Key Principles
(02:05) Calorie Deficit Explained for Fat Loss
(04:10) Free Physical Activity: Walking for Weight Loss
(05:49) Budget-Friendly Foods: Buy Frozen and Avoid Organic
(08:18) Prioritise Fibre and Make Your Own Coffee
(10:37) Buying in Bulk and Sales Section Tips
(12:05) Building Muscle Simply: The Key to Progress
(13:55) Importance of Having a Workout Plan
(15:31) Progressive Overload: The Secret to Muscle Growth
(17:10) Nutrition for Muscle Building: Calories and Protein
(19:23) Rest and Recovery: Essential for Muscle Growth
(20:48) Growing Glutes Efficiently: Training Essentials
(23:35) The Best Exercises for Glute Growth
(25:45) Nutrition Tips for Glute Gains: Calorie Surplus and Protein
(27:55) Overcoming Fear of Eating More for Muscle Growth
(29:40) Wrap-Up: Share, Review, and Stay Tuned

Fitness Success in 2023: A Practical Guide

leo@kairos.online (Leo Alves) — Sun, 8 Jan 2023 08:00:00 +0000

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

Click here for a free workout plan or fat loss guide

Timestamps:
(00:10) The Biggest Mistake When Setting Fitness Goals
(01:57) The Importance of Setting Specific, Actionable Goals
(04:48) Using a Consistency Calendar to Stay on Track
(08:42) Focusing on What You Can Add, Not Take Away
(11:44) Accountability: Why You Need Support to Succeed
(15:19) The Value of a Structured Training Program
(18:01) Optimising Your Environment to Reduce Reliance on Willpower
(20:14) Final Thoughts and Call to Action

Menstrual Cycle: A Fitness and Fat Loss Guide

leo@kairos.online (Leo Alves) — Wed, 4 Jan 2023 09:36:27 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:05) The Common Misunderstandings About the Menstrual Cycle
(00:52) Overview of Menstrual Cycle Phases
(01:34) Follicular Phase: Benefits for Fat Loss and Training
(03:46) Strength Gains During the Follicular Phase: Study Insights
(06:04) Luteal Phase: Challenges and Adaptations for Fat Loss
(08:10) Cravings and Calorie Increases During the Luteal Phase
(09:58) Adjusting Resistance Training During the Luteal Phase
(12:20) Practical Strategies for Fat Loss Across the Cycle
(14:15) Monitoring Fat Loss Progress: Monthly Comparisons
(15:29) Resistance Training Adjustments for Each Phase
(16:47) Avoiding Overemphasis on Menstrual Cycle Guidelines
(18:56) Using Menstrual Cycle Apps to Track Trends
(20:07) Summary: Becoming Your Own Scientist for Optimal Results

How a Wild Boar Re-inspired My Fitness Journey

leo@kairos.online (Leo Alves) — Thu, 29 Dec 2022 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:34) The Podcast's Growth and Looking Forward to 2023
(01:23) Sharing Three Stories: Pitta Bread, Wild Boar, and Fitbit Calories
(02:31) The Pitta Bread Story: Obsession with Exact Calories
(06:18) Lessons Learned from Being Overly Precise with Nutrition
(07:54) The Wild Boar Story: Neglecting Cardio and a Reckless Encounter
(15:06) The Importance of Cardio for Health and Preparedness
(16:45) Using Cardio for Fat Loss: Key Takeaways and Analogy
(18:54) The Fitbit Calories Story: Why You Shouldn’t Eat Back Calories Burned
(22:47) Smartwatches and Calorie Tracking: Separating Fact from Fiction
(23:48) Summary of Lessons from the Three Stories
(25:46) Call to Action: Free Guides and Listener Feedback

Growing Up in South London: A Personal Episode

leo@kairos.online (Leo Alves) — Fri, 23 Dec 2022 07:00:00 +0000

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 balance in fitness and life, this episode is for you!

My email: leo@kairos.online

Click here for a free workout plan or fat loss guide

Click here for a random Weight Loss Vlog episode

Timestamps:
(00:52) Procrastination and Podcast Schedule
(01:23) Why This Episode Is About Me
(02:02) Poll Results for Podcast Topics
(03:07) My Experience with Smoking and Drinking
(05:49) Why I Prioritise Productivity Over Habits Like Smoking
(06:45) Random Stories from Growing Up in South London
(07:31) One-Pound Scramble: A Secondary School Memory
(08:23) Blackberry Messenger and Making Friends
(09:47) My First Clubbing Experience at 17
(11:05) Gym Memories and Dodgy Conversations
(12:42) How I Found My Passion for Fitness Coaching
(14:33) Lessons Learned About Cardio and Heart Health
(18:39) The Wild Boar Encounter That Changed My Cardio Views
(21:04) Wrapping Up: Reflections and Announcements

Fitness Q&A: Workouts, Weight Loss, and Rest Days

leo@kairos.online (Leo Alves) — Thu, 15 Dec 2022 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:22) Question 1: Making Killer Workout Progress in 3 Days a Week
(02:03) Question 2: How to Lose Weight Without Counting Calories
(05:04) Question 3: Top Book Recommendations from the Past Year
(07:03) Question 4: The Truth About Intuitive Eating for Weight Loss
(09:06) Question 5: Tips for Going Freelance Successfully
(11:21) Question 6: What to Do on a Rest Day
(13:40) Closing Thoughts: Merry Christmas and Final Recommendations

Breaking Barriers with Melissa: A Fitness Success Story (Melissa de Sousa)

leo@kairos.online (Melissa de Sousa) — Thu, 8 Dec 2022 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:08) Melissa’s Background: Half Portuguese, Half Venezuelan
(01:28) Balancing Full-Time Work, University, and Fitness
(03:50) Navigating Final Year at University
(07:02) Exploring Maintenance Phases in Fitness Goals
(09:13) Trusting the Process: Mental Strength and Progress
(11:04) Redefining Maintenance as Progress
(13:08) Progressing Dead Hangs and Chin-Up Goals
(17:19) Melissa’s Wins List: Milestones and Motivation
(20:54) The Impact of Positive Self-Talk in Fitness
(27:06) Accountability and Overcoming Challenges
(32:11) Embracing Sustainable Fitness Habits
(37:52) Final Thoughts: Melissa’s Insights on Mindset and Progress
(39:36) Wrap-Up: Gratitude and Plans to Meet in London

Holiday Fitness Tips for a Stress-Free December

leo@kairos.online (Leo Alves) — Thu, 1 Dec 2022 08:00:00 +0000

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

Click here for a free workout plan or fat loss guide

Click here to watch the "How to progressively overload" video

Timestamps:
(00:08) Reflecting on Sponsorships
(00:22) Overview: Navigating December’s Challenges
(01:02) Life Update: Ending the Weight Loss Vlog Series
(01:49) Transitioning From a Calorie Deficit to Maintenance
(02:35) Life in Lisbon: New Beginnings
(03:28) Adjusting to City Life and Plans for Brazilian Jiu-Jitsu
(04:15) A Day Without Water: Unexpected Challenges
(04:48) Navigating Fitness During the December Period
(05:16) Don’t Write Off the Month of December
(06:15) Changing Your Fitness Goals in December
(07:13) Stay Active: Walking and Exercising for Health
(07:55) Focusing on Performance Goals This Month
(08:41) Using Bright Lines to Stay Consistent at Social Events
(09:40) Enjoy the Festive Period: Balancing Fitness and Life
(10:43) Key Takeaways: Imperfect Action Over Perfection
(11:24) Final Thoughts and Encouragement

Rest, Recovery, and Muscle Building: Fitness Q&A

leo@kairos.online (Leo Alves) — Thu, 24 Nov 2022 08:00:00 +0000

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 for a free workout plan or fat loss guide

Click here to listen to the first episode with Aswad

Timestamps:
(01:10) The Power of Sharing This Podcast
(02:40) Q1: Do I Need to Work Out Every Day?
(05:25) Q2: How Long Should I Work Out For?
(07:50) Q3: How Can I Increase Muscle Mass?
(09:55) Q4: How Much Weight Should I Use?
(13:05) Q5: What Training Should I Do to Lose Weight?
(16:20) Q6: How Often Should I Rest?
(18:15) Q7: What Can I Do About Muscle Soreness?
(20:00) Q8: How Long Does It Take to See Results?
(21:30) Wrapping Up and Key Takeaways

Adapting Fitness Goals for a More Fulfilling Journey (ft. Aswad Martin)

leo@kairos.online (Aswad Martin) — Thu, 17 Nov 2022 08:00:00 +0000

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 out, this conversation will inspire you to rethink your fitness journey.

Click here for Aswad's Instagram

Click here for a free workout plan or fat loss guide

Timestamps:
(01:45) My Move to Portugal and Adjusting to Life Here
(03:00) Aswad’s Year in Training: Challenges and Lessons Learned
(06:10) The Importance of Consistency in Tough Training Years
(08:50) Shifting from Aesthetics to Performance-Based Training
(13:25) Exploring New Fitness Goals: Variety for Longevity
(18:10) The Balance of Motivation, Discipline, and Enjoyment
(21:50) Differentiating Between Soreness, Pain, and Injury
(27:40) Training Through Injury: Why Movement Is Medicine
(31:55) The Role of Walking in Health and Longevity
(35:20) Exploring the Link Between Step Count and Life Expectancy
(41:00) Addressing Fitness Myths: Supplements, Diets, and More
(47:50) World Cup Energy and Supporting Portugal
(52:35) Closing Thoughts: Fitness Insights and Social Handles

Fitness, Fat Loss Myths, and Fatherhood (ft. Jordan Syatt)

leo@kairos.online (Jordan Syatt) — Thu, 10 Nov 2022 08:00:00 +0000

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 be essential, how our beliefs about nutrition are formed from a young age, and get the real scoop on the "95% of diets fail" claim.

We also discuss the "Health at Every Size" movement, the challenges with public fitness resources in the West, and the cultural differences in fitness between the East and West.

Jordan also shares his opinions on quick 15-minute workouts, pre-workout effectiveness, tricep dips on the bench, and even his take on Buc-ees!

If you're keen on better understanding the mental and physical aspects of fitness and want to get insights directly from an industry expert, this episode is a must-listen.

Remember to share and comment below with your thoughts and questions!

Click here for a free workout plan and/or nutrition for fat loss guide

Obesity in Japan article

Timestamps:

(00:49) Who is Jordan Syatt?

(01:47) Life Changes: Moving to Portugal

(02:53) Embracing Fatherhood with Jordan Syatt

(05:57) Memorable Moments in Early Parenthood

(07:30) Jordan's Approach to Weekly YouTube Content

(08:39) Fitness Tips for November & December

(13:22) Common Mistakes: Taking On Too Much in Fitness

(15:57) The Shift from Fat Loss Priority

(17:10) Addressing the "Too Easy" Workout Myth

(20:25) The Challenges of Online Fitness Coaching

(20:51) Syatt's Take on Rest Periods Between Sets

(22:05) Debunking: Do 95% of Diets Really Fail?

(25:40) The Mental Challenges of Fat Loss

(27:21) The Danger of Weight Loss Deadlines

(28:02) Deep Dive: Our Relationship with Nutrition from Birth

(28:31) Unpacking the "95% of Diets Fail" Study

(28:58) Persistence of the Diet Failure Myth

(32:35) Syatt on the "Health at Every Size" Movement

(35:34) Age vs. Excess Body Fat: Risks Explained

(37:52) Delving into Bodybuilders' Lifespan

(38:43) Health Risks of Severe Obesity

(39:44) Fitness Culture in Eastern Elderly Populations

(42:42) Western World's Fitness Resource Gap

(43:32) The "Live to Work" Culture

(45:37) Comparing Fitness in the UK and the USA

(46:40) Understanding Family-Centric Societies

(49:47) Impact of High Stress on Fitness

(50:48) Jordan's Thoughts on 15-Minute Workouts

(51:54) Dive into Buc-ees: Jordan's Take

(54:04) Bench Tricep Dips: Yay or Nay?

(54:30) Pros and Cons of Pre-Workouts with Syatt

(56:18) Jordan Syatt: Wrapping Up & Final Thoughts

Fat Loss, Cardio, and Consistency: Q&A Edition

leo@kairos.online (Leo Alves) — Sun, 6 Nov 2022 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Email me: leo@kairos.online

Timestamps:
(0:16) Improved audio quality: A funny discovery
(1:49) Question 1: How to be consistent in fitness
(2:16) Why small, manageable changes work best
(3:12) Book recommendation: Tiny Habits by BJ Fogg
(4:00) Question 2: The impact of steroids, Photoshop, and lighting tricks
(4:57) Unrealistic standards set by fitness models
(6:03) Why comparing yourself to influencers can harm progress
(7:10) Focus on performance and consistency goals
(8:20) Question 3: Setting performance goals for better results
(8:35) Why performance goals help you enjoy fitness
(8:59) Question 4: Does cardio after weightlifting harm your gains?
(9:30) Why cardio and resistance training work together
(10:02) Benefits of Zone 2 cardio for heart health
(10:57) Question 5: How to lose fat without losing muscle
(11:12) Importance of protein, progressive overload, and small calorie deficits
(12:35) Body recomposition: Losing fat while gaining muscle
(13:07) Closing thoughts: Sharing valuable fitness advice

Starting Your Fitness Journey at Home (ft. Patrick DiBello)

leo@kairos.online (Patrick DiBello) — Wed, 2 Nov 2022 08:00:00 +0000

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.

Click here for a free workout plan and/or nutrition for fat loss guide

Click here for Patrick's Instagram

Click here for Patrick's TikTok

Click here for Home Gym Equipment article

Timestamps:
(00:34) Introducing Patrick DiBello: Fitness Coach and Home Gym Advocate
(07:35) Choosing the Best Equipment for Your Home Gym
(08:12) Why Bodyweight Training is the Perfect Starting Point
(11:10) Benefits of a Pull-Up Bar and Gymnastics Rings
(11:47) How a Yoga Mat Enhances Your Workouts
(12:06) The Convenience of Adjustable Dumbbells for Home Gyms
(12:44) Using an Exercise Ball for Core and Balance Training
(13:25) Why Parallettes Are Great for Strength and Mobility
(15:29) Mastering Bodyweight Exercises for Fitness Gains
(19:54) Why People Hesitate to Embrace Progressive Overload
(20:52) A Summary of the Best Home Gym Equipment Recommendations
(25:44) The Lack of Pulling Movements in Yoga Explained
(29:15) How to Get Started with Handstand Training
(31:40) Why Fitness Goals Are Often Procrastinated Until January
(39:40) Immediate Steps to Improve Your Health Today
(40:08) Finding Activities That Don’t Feel Like a Chore
(43:36) The Importance of Staying Hydrated for Health
(44:39) Starting Bodyweight Training for Strength and Mobility
(46:18) Why Prioritising Protein Supports Your Fitness Goals
(55:48) Where to Connect with Patrick DiBello

Weight Loss Tips: Breakfast, Plateaus, and Consistency

leo@kairos.online (Leo Alves) — Sat, 29 Oct 2022 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Weight Loss Vlog Series Episode 5

Timestamps:
(0:18) Rolling with the punches and committing to this recording
(0:49) Announcement: New Facebook page and why it matters
(1:52) Encouragement to support and share free content
(2:09) Update: My weight loss journey and vlog series
(3:27) The structure of the weight loss vlogs on YouTube
(4:45) Challenges with recording and editing vlog episodes
(5:30) Reflecting on learning and improving the vlog process
(6:14) Weight loss progress: 5-6kg down and changes made
(7:26) Adjusting calories and how it’s impacted the process
(8:06) Gym performance during a calorie deficit
(8:34) Consistency calendar experience and its benefits
(9:22) Progress despite holidays and maintaining consistency
(9:55) Encouragement to focus on consistency over perfection
(10:10) Breakfast tips: Skipping breakfast vs. eating breakfast
(11:02) What makes a good breakfast for weight loss
(12:08) My current breakfast setup and why it works
(13:09) Growing a food intolerance: Figuring out the cause
(14:18) Past experiences with food intolerances
(14:50) Weight fluctuations and why patience matters
(15:33) Overcoming perceived plateaus by staying consistent
(16:30) Inviting listeners to meet for coffee in Lisbon
(16:50) Closing thoughts and reminders to follow and rate the podcast

Simple Ways to Stop Overeating

leo@kairos.online (Leo Alves) — Mon, 24 Oct 2022 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Click here for Myles' Instagram

Timestamps:
(0:08) Why it’s been a while since my last solo episode
(0:30) Topic introduction: Six tips to reduce overeating
(1:01) Why this episode is worth sharing with others
(1:35) Personal update: Officially moving
(3:08) Reflecting on past moves and nerves about this decision
(4:28) Thanking my audience for their support in this transition
(4:55) Tip 1: The Apple Test to check if you’re truly hungry
(6:18) Addressing common questions about the Apple Test
(6:57) Tip 2: Wait 20 minutes before indulging in cravings
(7:45) How this tip prevents bingeing and builds mindfulness
(8:10) Tip 3: Don’t eat straight from the packet
(9:20) Personal story: Overeating cookies as a teenager
(10:02) Tip 4: Stop always relying on willpower
(11:20) Why optimising your environment is crucial
(11:58) Tip 5: Make healthy foods more accessible
(12:50) Examples of optimizing your environment for success
(13:38) Insights from the book Tiny Habits by BJ Fogg
(14:10) Tip 6: Don’t go grocery shopping on an empty stomach
(14:54) Why this tip works and personal experience with it
(15:28) Summary of the six tips to reduce overeating
(15:55) Encouragement to start with one or two tips today
(16:10) Thanking listeners and asking them to share the episode
(16:28) Closing thoughts and Peaky Blinders tangent

Coaching Insights and Travel Stories (ft. Myles Nesbeth)

leo@kairos.online (Myles Nesbeth) — Mon, 17 Oct 2022 07:00:00 +0000

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' Twitter

Click here for a free workout plan or fat loss guide

Click here for Laura's Instagram

Timestamps:
(0:08) Myles’s previous appearances and current role
(0:57) Myles introduces himself: strength and conditioning background
(1:53) First impressions of Portugal and Lisbon’s lifestyle
(2:07) Exploring castles, food, and culture in Portugal
(3:01) Pastel de nata obsession: Myles’s pastry experience
(4:32) Thoughts on returning to Portugal in the future
(4:46) Myles’s recent trip to Arizona for coaching mentorship
(5:10) Training at Exos and meeting international coaches
(6:26) Hiking experiences and unique challenges in Arizona
(7:03) Lessons learned: glute and hamstring activation techniques
(9:05) Adjusting body positions for effective exercises
(9:45) Managing soreness after intensive training
(10:43) Balancing heavy lifting with longevity in training
(11:29) Tips for returning to the gym after a long break
(12:45) Leo’s flashback: first weight training experience
(14:35) DOM-induced struggles: stories from Leo and Myles
(15:50) The importance of tracking progress and taking it slow
(18:45) Managing expectations after fitness layoffs
(21:05) Post-lockdown gym stories and harsh lessons learned
(23:35) Strategies for avoiding ego lifting
(25:30) Adjusting training after long breaks or new exercises
(27:45) Leo’s approach to reintroducing barbell squats
(30:10) Longevity and sustainability in training
(31:08) Returning to London: Myles’s reflections on the culture
(33:00) Upcoming plans for visiting Portugal and future goals
(35:00) Closing thoughts and where to follow Myles online

From Surgery to Strength: Laura's Story (ft. Laura McKee)

leo@kairos.online (Laura McKee) — Mon, 10 Oct 2022 06:00:00 +0000

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, Laura’s story is packed with valuable lessons for anyone navigating their fitness journey.

Email me: leo@kairos.online

Click here for a free workout plan or fat loss guide

Flexible Dieting by Alan Aragon

Timestamps:
(0:51) Laura introduces herself: from London to Norway
(1:53) Moving during the pandemic: Laura’s experience
(3:01) Adapting to Norway’s active lifestyle
(5:04) The challenges of living abroad during lockdowns
(6:47) Reflecting on Norway’s unique culture and environment
(8:11) Overcoming early struggles: Considering moving back
(10:03) Laura’s background with fitness and dieting
(12:18) Early weight struggles and family dynamics
(15:33) Exploring extreme diets and their consequences
(19:05) Gastric balloon experience: Challenges and outcomes
(24:46) Choosing gastric sleeve surgery: The process and lessons learned
(31:29) Recognising the need for long-term habit changes
(36:41) Tracking food and building sustainable habits
(41:28) Finding consistency through the calendar system
(45:34) Laura’s achievements: Strength gains and weight milestones
(50:30) The importance of focusing on habits, not just outcomes
(54:12) Reflections on BMI and other progress indicators
(57:29) Planning for success: Strategies for consistency
(1:01:13) Wrapping up: Laura’s advice and final thoughts

Unpacking Diet Myths and Fitness Realities (ft. Bob Hoover & Jeff Pachtman)

leo@kairos.online (Jeff Pachtman, Bob Hoover) — Mon, 3 Oct 2022 07:00:00 +0000

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, and why hiring a coach can make all the difference.

Bob's Instagram

Jeff's Instagram

Click here for a free workout plan and/or nutrition for fat loss guide

Timestamps:
(00:32) Introducing Bob Hoover: Fitness Expert and Content Creator
(00:55) Introducing Jeff Pachtman: Nutrition Coach and Social Media Influencer
(02:14) The Hidden Effort Behind Creating Fitness Content
(04:00) Jeff’s Viral Reel: Why White Rice Is Fine to Eat
(07:00) Why Do Certain Foods Get Demonised in Diet Culture?
(11:00) Struggles Discovering What a Calorie Deficit Actually Is
(15:15) How Alan Aragon’s Flexible Dieting Book Inspired Change
(20:27) Why Many Misinterpret Studies Without Reading Beyond Abstracts
(22:20) Are Low-Carb Rice Cookers Worth It?
(26:12) Bob’s Experience with Keto vs. Carnivore Diets
(29:07) Shifting Your Mindset After Coming Out of Extreme Diets
(31:20) Why Hiring a Coach Helps with Accountability and Results
(36:06) When Diets Become an Identity: Breaking the Cycle
(41:33) How Titles Like ‘MD’ and ‘DR’ Add Unwarranted Credibility in Certain Aspects
(46:38) Mistakes Personal Trainers Have Made in Fitness Advice
(54:05) Why Pushing Close to Failure in Weight Training Is Key
(01:01:55) Where to Connect with Bob Hoover and Jeff Pachtman

Fitness Lessons from Life’s Milestones (ft. Daniel Yores)

leo@kairos.online (Daniel Yores) — Mon, 26 Sep 2022 07:00:00 +0000

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 share why the best reason to exercise is simply because you can.

Daniel Yores' Instagram

Click here for a free workout plan and/or nutrition for fat loss guide

Timestamps:

(00:47) Who is Daniel Yores?

(06:16) Lessons Learned From Birthdays: Fitness and Life Reflections

(08:03) Mastering Movement: Make Every Rep Look the Same

(12:03) Perfectionism vs. Action: Why Doing Something Is Better Than Nothing

(18:05) The Importance of Following a Structured Workout Program

(23:06) Why Believing in Your Goals Is Key to Success

(31:20) Why Your Workouts Shouldn't Be Comfortable

(36:26) Complaining and Blaming Others Won't Change Anything

(41:44) Why Dirty Bulking Is a Mistake You Should Avoid

(46:28) Fast-Tracking Progress by Seeking Mentors

(51:14) Exercising Because You Can: The Best Reason to Stay Active

(53:00) Placebos in Fitness: If It Works, It Works

(01:00:15) Where to Stay in Touch with Daniel Yores

Turning 27: Lessons on Fitness, Life, and Business

leo@kairos.online (Leo Alves) — Mon, 19 Sep 2022 05:30:00 +0000

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

Click here for a free workout plan or fat loss guide

Click here to watch video one of the "Weight Loss Vlog Series" I mentioned

Timestamps:

(00:09) Why I’m Sharing These 27 Lessons

(00:39) Sharing Lessons from Life and Coaching

(01:32) Point 1: Motivation Isn’t Reliable for Change

(03:01) Point 2: Overcoming Perfectionism to Take Action

(04:53) Point 3: Belief in Yourself Drives Results

(07:04) Point 4: Accepting Low-Energy Days

(07:10) Point 5: Embracing High-Energy Days

(07:16) Point 6: Not Seeing Progress? Something’s Missing

(07:56) Point 7: Quick Tasks Should Be Done Immediately

(08:36) Point 8: Why Fat Shaming Doesn’t Work

(09:09) Point 9: Balancing Honesty Without Over-Pandering

(10:10) Point 10: Investing Money to Build Commitment

(11:25) Point 11: Accepting You Can’t Help Everyone

(12:12) Point 12: Stop Blaming Others for Your Fitness Challenges

(13:18) Point 13: Managing Highs and Lows in Progress

(14:14) Point 14: The Growth That Comes from Leaving Home

(15:14) Point 15: Gym Intimidation Is More Common Than You Think

(15:57) Point 16: The Power of Building a Business Online

(16:45) Point 17: Finding Mentors to Fast-Track Progress

(19:19) Point 18: Using Constructive Feedback Effectively

(21:47) Point 19: Don’t Let Others Define Your Limits

(23:26) Point 20: Recognizing Survivorship Bias

(24:18) Point 21: Avoiding Echo Chambers on Social Media

(26:42) Point 22: Examples of the Placebo Effect

(27:57) Point 23: Intuitive Eating Isn’t a Fat Loss Tool for Beginners

(29:20) Point 24: Why Progress Takes Longer Than You Think

(30:06) Point 25: The Challenge of Maintaining Weight Loss

(30:42) Point 26: Start Small with Tiny Habits for Lasting Change

(32:33) Point 27: Focus on One Step at a Time for Success

(34:10) Final Thoughts and Reflections on the 27 Lessons

(35:30) Closing Message and Birthday Plans

Sustainable Fitness: Anca’s Three-Year Transformation (ft. Anca Novac)

leo@kairos.online (Anca Novac) — Wed, 7 Sep 2022 07:00:00 +0000

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 goals, including her first chin-up.

Click here for a free workout plan or fat loss guide

Click here to read the "How to get your first chin up" article

Timestamps:
(00:42) Anca’s Background: From Romania to London
(01:30) Starting Her Fitness Journey Pre-Pandemic
(02:48) The Challenges of Calorie Tracking Early On
(04:05) Overcoming Gym Intimidation: First Public Gym Visit in 6 Years
(06:20) Adjusting to a New Environment and Mirror Insights
(08:15) Finding Motivation and Building Confidence at the Gym
(09:40) Setting New Goals: Deadlifts, Chin-Ups, and Gym Machines
(11:55) Why Patience Matters in Fitness Progress
(13:22) Transitioning from Home Workouts to the Gym
(15:05) Handling Nutrition During Holidays and Intuitive Eating
(17:35) Overcoming Fear of Stopping Calorie Tracking
(20:10) The Cultural Impact of Food Habits on Nutrition
(22:45) Why Patience is Key: Fitness as a Long-Term Journey
(25:30) Scaling Back Calorie Tracking Gradually
(28:15) Chin-Ups as a New Fitness Challenge
(30:40) Reflecting on Small Wins and Consistent Progress
(32:22) The Role of a Coach in Building Long-Term Habits
(34:10) Enjoying Food Without Guilt or Restrictions
(36:15) Anca’s Excitement for Future Fitness Goals
(38:00) Discussing Work-Life Balance and Future Plans
(42:10) Final Thoughts and Words of Gratitude

Starting My YouTube Weight Loss Series

leo@kairos.online (Leo Alves) — Thu, 25 Aug 2022 07:00:00 +0000

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

Click here for a free workout plan or fat loss guide

Timestamps:
(00:53) Starting My Weight Loss Vlog Series on YouTube
(01:30) Why I’m Documenting My Weight Loss Journey
(02:34) The Importance of Sustainable Weight Loss
(03:18) My Starting Plan for Weight Loss
(04:10) Calorie Goals: Why I’m Tracking Again
(04:52) Protein Intake and Its Benefits During Weight Loss
(05:29) Step Goals: Increasing to 8.5K Steps Daily
(06:06) Resistance Training: My 4-Day Split Explained
(06:46) Why Simplicity is Key in Weight Loss Plans
(07:14) Using a Consistency Calendar to Stay on Track
(08:01) Adapting Your Goals to Your Life Situation
(08:55) Offering a Free Zoom Call: Magic Word Water Bottle 500
(09:27) Why I’m Not Setting a Goal Weight or Deadline
(10:38) The Problem With Arbitrary Weight Goals
(11:47) Final Thoughts and Call to Action

Listener Q&A: Training Days, Home vs Gym, and Cardio

leo@kairos.online (Leo Alves) — Wed, 17 Aug 2022 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:11) My Morning Routine: Breakfast, Coffee, and Gym
(02:34) Adjusting Back to the Gym After 10 Weeks in Texas
(03:53) Exploring Texas: Cities, Food, and Massive Portions
(05:29) Gaining 6kg in Texas and Why It Doesn’t Worry Me
(06:58) My Plan to Document My Weight Loss Journey
(08:12) Content Goals for the Rest of the Year
(09:01) Revisiting the Power of Setting Written Goals
(09:57) Considering Hiring Another Coach for Myself
(11:35) Returning to the Gym: Finding My Feet Again
(13:01) Why You Shouldn’t Stress About Holiday Weight Gain
(14:02) Listener Q&A: Which Days of the Week Should I Train?
(16:10) Should I Start Working Out at the Gym Instead of at Home?
(19:00) Does Cardio After Resistance Training Ruin My Workout?
(21:57) Wrapping Up: Final Thoughts and Call to Action

Overcoming Peer Pressure on Your Fitness Journey

leo@kairos.online (Leo Alves) — Thu, 11 Aug 2022 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:12) Defining Peer Pressure Scenarios in Fitness
(01:07) Why People Apply Peer Pressure: Misunderstandings and Insecurities
(03:05) How Peer Pressure Reflects Others’ Insecurities
(04:50) Taking Peer Pressure as a Compliment: Staying Consistent
(06:02) The Importance of Setting Boundaries and Leading by Example
(07:22) Five Tactics to Overcome Peer Pressure
(07:40) Tactic 1: Using a “Challenge” as an Excuse
(08:45) Tactic 2: Taking Food or Drinks to Go
(09:43) Tactic 3: Avoiding Justification for Your Choices
(10:42) Tactic 4: Using the “Not Feeling Well” Excuse
(11:35) Tactic 5: Remembering That Food Is in Your Control
(12:25) Storytime: Peer Pressure at an Office Job in Canary Wharf
(15:05) Final Reflections: Why Peer Pressure Fades With Consistency
(16:18) Wrapping Up: Free Resources and Final Thoughts

Why You’re Not Losing Weight in a Calorie Deficit

leo@kairos.online (Leo Alves) — Fri, 5 Aug 2022 07:00:00 +0000

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 links:

Click here for a free workout plan or fat loss guide

Click here for my calorie calculator

Click here for consistency calendar inspiration

Click here for the 'How to read scale weight language' article

Timestamps:
(01:05) Topic Introduction: Why You’re in a Calorie Deficit but Not Losing Weight
(02:12) What Is a Calorie Deficit? Definition and Examples
(03:40) Diet Types and Their Role in Weight Loss
(04:45) First Reason: You’re Not Actually in a Calorie Deficit
(06:59) Importance of Tracking Food and Drink Accurately
(09:00) Second Reason: Guessing Too Much and Lack of Precision
(11:16) Mentally Dieting vs. Actually Dieting
(13:44) Third Reason: Using Exercise to Create a Calorie Deficit
(15:56) Why Overfocusing on Calories Burned During Exercise Is a Mistake
(18:00) Fourth Reason: Being Too Aggressive with Your Calorie Deficit
(20:40) Wrapping Up and Final Reflections

Simplifying Fitness and the Power of Asking Why (ft. Aswad Martin)

leo@kairos.online (Aswad Martin) — Fri, 29 Jul 2022 07:00:00 +0000

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 conversation about balancing fitness, life, and everything in between.

Click here for a free workout plan or fat loss guide

Click here for Aswad's Instagram

Timestamps:
(00:25) Aswad’s Introduction: Data Science, Math Background, And Fitness
(01:19) Discussing Fitness For Mental Health And Sustainable Progress
(02:14) From East London To The Gym: Growing Up And Starting Out
(02:55) Aswad’s Transition From Athletics To Strength Training
(04:40) How Fitness Coaching Helped Break Plateaus In Training
(06:04) Tackling The Overwhelming Amount Of Fitness Information
(07:33) The Optimality Craze: What Beginners Should Focus On
(09:12) Missteps And Lessons From Early Training Mistakes
(10:29) Why Asking "Why?" Matters In The Fitness Industry
(11:55) The Importance Of Finding A Qualified Personal Trainer
(13:24) Aswad’s Process For Choosing His Fitness Coach
(15:07) Leo’s Journey To Becoming A Coach: Finding Passion And Purpose
(18:12) Balancing Personal Training And Coaching Others
(19:54) Cultural Differences In Fitness: Japan Vs. Texas Experiences
(21:43) Walking’s Role In Overall Fitness And Health
(23:29) Debunking Fitness Myths: Ice Packs, Training To Failure, And More
(26:20) Unrealistic Fitness Standards On Social Media
(28:11) Encouraging Beginners To Ask The Right Questions
(30:20) Reflecting On Social Media’s Role In Fitness Misinformation
(32:15) The Journey Of Finding A Sustainable Fitness Routine
(38:12) Debunking Rice Method For Injury Recovery
(42:10) Fitness Culture And Systemic Issues Within Personal Training
(47:35) Importance Of Walking During The Pandemic
(53:45) Global Fitness Observations From Japan To Texas
(59:10) Closing Reflections And Sharing Social Media Handles
(1:12:34) Thanking Listeners And Encouraging Follow-Ups

Balancing Medical School and Fitness: Sewa’s Experience (ft. Sewa Omolewa)

leo@kairos.online (Leo Alves) — Fri, 22 Jul 2022 07:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Click here for the article

Timestamps:
(01:17) Discussing The Challenges Of Medical School, Including Impostor Syndrome
(02:59) The Most Rewarding Aspects Of Medical School: Connecting With Patients
(04:21) Sewa’s Experience Adjusting To Living Away From Home
(06:04) The Turning Point: Struggling With Stairs And Fitness Awakening
(08:25) Early Fitness Attempts And Struggles With Consistency
(10:57) Finding Accountability Through 1-2-1 Online Fitness Coaching
(12:44) Surprises About Nutrition Coaching And Moving Beyond Restrictive Meal Plans
(15:32) Building Sustainable Habits While Still Enjoying Favourite Foods
(17:45) Confidence And Strength Gains In The Gym
(19:56) Sewa’s Proud Gym Milestones: Hip Thrusts And Shoulder Press
(22:03) Mindset Transformations And Feeling Empowered
(24:10) Leo Shares Tips For Staying Consistent While Travelling
(27:34) Navigating Fitness Challenges At Home And University
(30:12) Final Reflections On Sewa’s Progress And Her Fitness Journey
(33:25) Leo And Sewa Discuss The Broader Impact Of Strength Training On Life
(36:10) Addressing Common Misconceptions About Getting “Too Bulky”
(39:15) Wrapping Up: Gratitude, Progress, And Encouragement

Iron & The Soul by Henry Rollins

leo@kairos.online (Leo Alves) — Fri, 15 Jul 2022 07:00:00 +0000

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 needs to hear it.

Click here for a free workout plan or fat loss guide

Email me: leo@kairos.online

Timestamps:
(00:10) Why This Poem Resonates Deeply
(01:00) Reading Iron and the Soul by Henry Rollins
(08:01) Reflecting on the Poem’s Key Messages
(08:30) The Importance of Focusing Beyond Vanity in Fitness
(10:12) Social Media’s Unrealistic Standards and Comparisons
(10:46) Encouragement to Share the Poem and Episode
(11:00) Closing Thoughts and Call to Action

Detox Diets Exposed: What You Need to Know

leo@kairos.online (Leo Alves) — Sun, 10 Jul 2022 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Click here for the 'Are detox supplements worth it?' article

Timestamps:
(01:02) Exploring Texas and Using Japanese in Fort Worth
(03:00) Introducing the Topic: Detox Supplements
(04:12) Why Detox Products Are Popular
(04:48) Myth 1: Detox Supplements Help with Weight Loss
(06:11) Explaining the Calorie Deficit for Sustainable Progress
(07:25) Why Detox Diets Fail Long-Term
(08:15) Myth 2: Detox Products Cleanse Your Body
(09:18) The Role of the Liver and Kidneys in Detoxing
(09:55) Are Detox Products a Scam?
(10:30) Myth 3: Detox Supplements Complement Healthy Habits
(11:28) Healthy Habits to Implement Instead of Detox Products
(12:18) The Dangers of Detox Products and Their Side Effects
(13:05) Addressing the “Detox Worked for Me” Argument
(14:02) Why Detox Brands Thrive on Repeat Customers
(14:45) What to Do Instead: Specific, Sustainable Fitness Goals
(15:30) Recap and Encouragement to Avoid Detox Products
(16:02) Closing Thoughts and Call to Action

13 Common Fitness Myths Debunked

leo@kairos.online (Leo Alves) — Wed, 29 Jun 2022 08:00:00 +0000

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 your progress.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:26) Setting the Scene: Why Fitness Myths Persist
(01:59) Fitness Myth 1: Coconut Oil Is Superior for Health
(03:30) Fitness Myth 2: Cardio Is Best for Fat Loss
(05:06) Fitness Myth 3: Weight Training Will Bulk You Up
(06:17) Fitness Myth 4: Protein Powder Is Bad for Your Liver
(07:50) Fitness Myth 5: Strict Rep Ranges for Strength or Hypertrophy
(09:24) Fitness Myth 6: Muscle Turns to Fat If Not Used
(10:27) Fitness Myth 7: Stretching After Exercise Prevents Soreness
(12:08) Fitness Myth 8: Fasted Workouts Are Better for Fat Loss
(12:46) Fitness Myth 9: The Post-Workout 1-Hour Anabolic Window
(14:03) Fitness Myth 10: Knees Should Not Go Over Toes When Squatting
(15:23) Fitness Myth 11: BMI Is Always an Accurate Health Indicator
(16:32) Fitness Myth 12: Meal Replacement Shakes Are Great for Weight Loss
(18:30) Fitness Myth 13: Kickbacks on the StairMaster for Glute Growth
(19:56) Final Thoughts and Call to Action

Keeping Your Fitness Goals on Track While Abroad

leo@kairos.online (Leo Alves) — Sun, 19 Jun 2022 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:22) Why Short Trips Won’t Impact Your Progress
(01:10) Who This Podcast Is For: Frequent Travelers
(01:57) Why Taking a Break Can Boost Long-Term Progress
(03:01) Should You Train While Traveling?
(03:55) Training Tips: Resistance Bands, Gyms, and Bodyweight Options
(04:50) Prioritising Steps While Exploring
(05:15) Full-Body Workouts for Travelers
(06:00) Nutrition Tips: Protein, Fruits, and Vegetables
(07:00) Minimising Calories from Liquids and Alcohol
(07:57) Small Changes That Add Up for Frequent Travelers
(08:36) Tips for Maintaining Protein Intake While Traveling
(09:30) Key Takeaways and Encouragement for Short Trips
(10:04) Sharing This Podcast With Frequent Travelers
(10:16) Outro: Thank You for Listening

Training Myths, Intensity, and Muscle Growth (ft. Austin Chan)

leo@kairos.online (Austin Chan) — Fri, 10 Jun 2022 08:00:00 +0000

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.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:03) Austin’s Journey as a Fitness Coach
(02:12) Growing Up in Hawaii: Lifestyle and Culture
(07:31) Florida Travel Adventures and Universal Studios Highlights
(15:10) Why Some Muscles Are Harder to Grow
(19:01) Training to Failure: Should You Do It?
(28:23) The Role of Progressive Overload in Muscle Growth
(31:45) Low Reps vs High Reps: What's Best for You?
(35:59) Should Beginners Attempt a One-Rep Max?
(43:18) Underrated vs Overrated: Tourist Cities and Meal Plans
(49:03) Five Guys and Sweet Potato Fries for Weight Loss
(56:34) Massage Guns: Do They Really Work?
(01:02:06) Where to Find Austin Chan

Gym Tips, Mistakes, & Fitness Trends (ft. Myles Nesbeth)

leo@kairos.online (Myles Nesbeth) — Fri, 3 Jun 2022 08:00:00 +0000

In this episode, I sit down with fellow strength and conditioning coach Myles Nesbeth to discuss common training mistakes, the pros and cons of full-body workouts, and whether footwear matters in strength training. We also dive into gym intimidation, corporate gyms, and a fun overrated vs. underrated debate covering fitness trends and beyond.

Click here for a free workout plan or fat loss guide

Timestamps:
(0:27) Myles’ Coaching Journey: From Wimbledon to EXOS
(2:02) Working with Youth Football Teams at Wimbledon
(3:09) Transitioning to General Population Coaching
(4:25) Lockdowns, Gym Intimidation, and Starting Fresh
(5:48) Life at EXOS: Work-Life Balance and Weekends Off
(7:14) Corporate Gyms and Their Growing Popularity
(9:05) Does Footwear Matter for Strength Training?
(10:49) Footwear Recommendations for Gym Training
(12:08) Leo’s Plans for Texas and State-of-the-Art Gyms
(14:09) Exploring Independent Gyms and Unique Equipment
(15:00) Myles’ Biggest Training Mistake in the Past Three Years
(17:11) Personal Trainers Make Mistakes Too
(18:23) Overrated or Underrated: Zercher Squats
(19:13) Overrated or Underrated: Attack on Titan
(19:45) Overrated or Underrated: Rascal Apparel
(21:29) Overrated or Underrated: Sit-Ups and Crunches
(22:52) Overrated or Underrated: Pizza Without Cheese
(24:34) Overrated or Underrated: Ice Hockey
(25:56) Overrated or Underrated: The Harry Potter Book Series
(27:01) Overrated or Underrated: Full-Body Workouts
(28:41) Why Full-Body Workouts Are Ideal for Busy Schedules
(29:07) Closing Thoughts and Where to Find Myles Online

Why Meal Plans Set You Up to Fail

leo@kairos.online (Leo Alves) — Mon, 30 May 2022 08:00:00 +0000

In this episode, I share why meal plans aren’t the solution you think they are and a powerful mindset hack for fat loss. Discover why focusing on education and flexibility leads to long-term progress and how changing your mindset can transform your fitness journey.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:37) The Problem With Relying on Meal Plans
(01:25) Social Events and the Downfall of Rigid Meal Plans
(02:15) Teaching How to Eat Instead of What to Eat
(03:08) Why Meal Plans Don't Cater to Individual Needs
(04:03) Fat Loss Mindset Hack: You Can’t Mess It Up
(05:20) Two Mindset Options: A vs. B
(06:38) Which Mindset Leads to Long-Term Success
(07:32) Blog Highlights and Personal Articles
(08:03) Final Thoughts: Share This Episode

How to Stay Consistent With Your Fitness Routine

leo@kairos.online (Leo Alves) — Wed, 25 May 2022 08:00:00 +0000

In this episode, I reveal strategies to help you stay consistent and motivated with your workouts. From remembering your deep "why" to tips like putting your alarm out of reach, these insights will help you break through barriers and make exercise a regular part of your life.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:06) Why Relying on Motivation Alone Is a Mistake
(01:19) The Cycle of Action, Results, and Motivation
(02:48) Point 1: Remembering Your Deep "Why"
(04:44) Point 2: Scheduling Your Workout First
(05:23) Point 3: Get Into Workout Clothes ASAP
(06:27) Point 4: Put Your Alarm Out of Reach
(07:00) Point 5: Start With the First 5–10 Minutes
(07:55) Point 6: Make Workouts Fun and Enjoyable
(08:45) Point 7: Join a Fitness Community
(09:58) Point 8: Set a Challenge or Sign Up for Events
(11:17) Point 9: Work Out at Home if Necessary
(12:25) Summary: Motivation, Tips, and Closing Thoughts

Powerlifting, Lifting Belts, and Strength Tips (ft. Daniel Flores)

leo@kairos.online (Daniel Flores) — Wed, 18 May 2022 08:00:00 +0000

Join Daniel Flores and me as we discuss powerlifting advice, common gym myths, and the effective use of lifting equipment. This episode is packed with insights for gym-goers of all levels, from lifting belts and straps to beginner powerlifting tips.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:03) Life in Arizona vs. UK Weather
(02:57) What Got Daniel Into Powerlifting
(04:48) Competing in Powerlifting and Taking Breaks
(06:12) Favourite Powerlifting Movements and Why
(09:14) Bench Press Struggles and Improvement Tips
(11:30) Lifting Belts: Proper Use and Common Myths
(15:22) Straps and Chalk: When and How to Use Them
(20:41) Comparing US and UK Gym Cultures
(24:17) Daniel’s Experience With the Carnivore Diet
(29:08) Thoughts on Intermittent Fasting for Fat Loss
(34:26) Underrated vs. Overrated: Fitness Trends and Pop Culture
(46:05) Closing Thoughts: Where to Follow Daniel

How to Improve Your Metabolism Naturally

leo@kairos.online (Leo Alves) — Wed, 11 May 2022 08:00:00 +0000

In this episode, I break down practical, no-nonsense ways to improve your metabolism without gimmicks or expensive supplements. From walking more to resistance training and better sleep, you'll learn simple tips that actually work.

Click here for a free workout plan or fat loss guide

Click here for my article 'The beginners guide to resetting your metabolism'

Timestamps:
(01:10) What NOT to Do for Your Metabolism
(02:40) Walking More: The Overlooked Secret
(05:00) Resistance Training and Building Muscle
(06:50) Why Fruit, Veggies, and Water Matter
(08:40) Optimising Protein Intake for Metabolism
(10:30) The Role of Sleep and Managing Stress
(12:10) Summing Up: Habits That Work for Everyone

Uncovering Fitness Myths: Diets, Workouts, and Gaming (ft. Andrew Coates)

leo@kairos.online (Andrew Coates) — Wed, 4 May 2022 08:30:00 +0000

Join me in this episode of The Leo Alves Podcast with Andrew Coates, renowned personal trainer, podcaster, and outspoken advocate for evidence-based fitness.

We talk how he grew his social media presence, his insights on popular fitness trends like the carnivore diet, glute training, and even his thoughts on popular foods and gaming consoles.

If you've ever been curious about how to dicypher good fitness information online and navigate the world of extreme views, Andrew sheds light on these topics and much more.

Stay until the end for his top book recommendations that every fitness enthusiast should read.

Enjoyed the episode? Don't forget to subscribe and share to keep up with more enjoyable conversations!

Click here for a free workout plan and/or nutrition for fat loss guide

Andrew's Instagram

Andrew's podcasts

Timestamps:

(00:28) Meet Andrew Coates: Personal Trainer & Podcaster

(02:20) How Andrew Coates Grew His Social Media Presence

(07:05) Discerning Quality Fitness Info on Social Media

(08:05) Andrew on Carnivore Diet & Intermittent Fasting

(10:25) Leveraging Social Media Content for Fitness Beginners

(14:14) Andrew's Take on Pecan Lodge BBQ, Texas

(15:05) Navigating Extreme Fitness Views Online

(16:20) Balancing Screen Time & Well-being

(19:45) Best Glute Training Tips from Andrew Coates

(27:25) Must-Read Book Recommendations by Andrew

(32:00) Overcoming Negative Self-talk in Fitness

(36:42) Cultivating Positive Self-talk & Mental Strength

(39:05) Andrew's Insight on Collagen Protein Powder

(41:20) Evaluating the Need for Multivitamins in Fitness

(42:53) Delving into Poutine: A Foodie's Perspective

(44:35) Quest Protein Bars: Worth the Hype?

(46:58) The Jack3d Pre-Workout Phenomenon

(48:01) Gaming Consoles & Fitness: Andrew's View

(50:09) Nintendo: More Than Just Gaming

(51:32) Wrapping Up: Reflecting on Fitness Trends

Meditation, Psychology, and Modern Diet Trends (ft. Jeff Pachtman)

leo@kairos.online (Jeff Pachtman) — Fri, 29 Apr 2022 08:39:21 +0000

In this episode, I sit down with Jeff Pachtman, also known as "Chef Jeff," to explore the psychology behind fat loss, gratitude's power, and meditation's importance. We discuss trending diet approaches like keto, intermittent fasting, and the carnivore diet and their pros, cons, and common misconceptions. Jeff also shares how his new puppy has influenced his mindset and why staying present is crucial for long-term health and happiness.

We wrap up with a fun "Overrated or Underrated" game, touching on everything from Omega-3s to Dunkin’ Donuts.

Whether you’re curious about keto or looking for inspiration to stay consistent, this episode is packed with advice and insights.

Click here for a free workout plan and/or nutrition for fat loss guide

Timestamps:

(00:17) Who is Jeff Pachtman?

(03:54) Exploring the Diversity of U.S. States

(05:48) Why Jeff Pachtman’s YouTube is Called ‘Chef’ Jeff

(10:57) The Overlooked Role of Psychology in Fat Loss

(16:20) How to Appreciate the Present More

(17:35) Jeff’s Journey with His New Puppy

(23:30) The Benefits of Practising Gratitude

(27:14) Why Meditation Deserves More Attention

(30:20) Is Intermittent Fasting Effective for Fat Loss?

(33:43) Jeff’s Take on Keto Diets

(36:30) The Rise of the Carnivore Diet: What You Should Know

(38:44) Why Keto Can Be Confusing for Many

(43:53) Should You Train Fasted or Fed?

(45:45) Overrated or Underrated Game: Fitness and Food Edition

(46:09) Are Omega-3s and Multivitamins Worth It?

(47:28) Quest Protein Bars: Overrated or Not?

(48:35) Is Starbucks Overhyped?

(49:51) Dunkin’ Donuts: Worth the Calories?

(51:57) Is Chik-fil-a a Good Option for Fitness Enthusiasts?

(52:46) The Role of Cereal in a Balanced Diet

(56:11) Are Diet Sodas a Smart Swap?

(56:31) The Role of Battle Ropes in Training Programs

(57:08) Is Facebook Still Relevant Today?

(59:10) Olive Garden: Overrated or Underrated?

(01:00:35) Should You Invest in Smart Watches?

(01:01:45) The Big Mac: A Nutritional Breakdown

(01:02:13) Where to Stay in Touch with Jeff

Mastering Fitness at Any Age (ft. Susan Niebergall)

leo@kairos.online (Susan Niebergall) — Sat, 23 Apr 2022 09:00:00 +0000

In this episode of The Leo Alves Podcast, we are joined by fitness expert and author Susan Niebergall.

Throughout this discussion, we tackle topics like the Dunning-Kruger effect on nutrition, the importance of hiring a coach, and the transformational effects of calorie tracking.

As someone who stands firm in the belief in continuous learning, Susan offers her candid opinions on trending health subjects, such as low-fat ice cream, squatting on a Bosu-ball, and the benefits (or lack thereof) of Apple Cider Vinegar.

Key discussion points in this episode include:

- The mindset shift needed when entering a calorie deficit.

- Tackling trigger foods and how to navigate them in your diet.

- The ongoing debate surrounding artificial sweeteners and their impact on health.

- Fitness nuances during the menstrual cycle and how women can maximise their training.

If you enjoyed this episode, subscribe, share, and drop a comment below with your thoughts or any questions!

Click here for a free workout plan and/or nutrition for fat loss guide

Susan's Instagram

Susan's book

Susan's podcast

Timestamps:

(00:32) Getting to Know Susan Niebergall

(02:05) Deep Dive into "Fit at Any Age"

(04:08) Susan's Personal Fitness Evolution

(07:30) Nutrition Insights: Beyond the Hype

(09:42) The Game-changer: Hiring a Fitness Coach

(11:04) Embracing Accountability: Susan Niebergall's Advice

(13:06) Demystifying Calorie Tracking

(16:10) Overcoming Barriers to Tracking

(17:17) Crafting an Effective Exit Plan for Fat Loss: Susan's Guidelines

(20:46) Recognising the Maintenance Phase Signs

(22:13) Embracing the Calorie Deficit Challenge

(22:48) Niebergall on Post-Tracking Fitness Life

(26:43) Susan Niebergall on Dealing with Trigger Foods

(33:00) Artificial Sweeteners: Facts vs. Fiction

(37:34) Fitness & Menstrual Cycle: What to Know

(42:51) Mindset Mastery in Your Fitness Journey

(46:23) Susan Niebergall's Take on Low-Fat Ice Cream

(47:51) Bosu-Ball Squats: Worth the Hype? Susan Weighs In

(49:04) A Fitness Coach's Take on Dunkin' Doughnuts

(50:39) The Truth About Apple Cider Vinegar: Susan's Perspective

(50:50) Powering Up with Creatine Monohydrate

(52:14) Spotlight on Collagen Protein

(54:15) Reflecting with Susan: Final Insights

Living in the USA: My Year Abroad

leo@kairos.online (Leo Alves) — Mon, 18 Apr 2022 14:16:43 +0000

In this personal episode, I reflect on my transformative year as a UK student studying abroad in Vermont, USA. From cultural shocks to personal growth, I share stories, lessons, and how living abroad changed my perspective forever.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:10) The Decision to Study Abroad in the USA
(02:45) Navigating the Application Process and Challenges
(05:00) First Impressions: Arriving in Vermont
(08:15) My First Night: Homeless in the Airport
(10:30) Life at the University of Vermont: Meeting New People
(13:20) Cultural Differences: UK vs. USA
(15:45) The Drinking Culture and Social Life
(18:00) Friendships and Memorable Experiences
(21:30) Traveling While Abroad: Canada and Cuba
(24:00) The Impact of Living Outside My Comfort Zone
(25:45) Why Everyone Should Live Abroad Once

Keto for Weight Loss? My Unfiltered Opinion

leo@kairos.online (Leo Alves) — Sat, 16 Apr 2022 09:40:40 +0000

Are you considering the keto diet for weight loss? In this episode, I share my honest thoughts on the diet, covering its pros, cons, and misconceptions. Learn why it may not be the most sustainable approach and what really works for lasting fat loss.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:50) Why I Don’t Recommend Keto
(01:40) Keto for Weight Loss: The Pros
(02:15) The Truth About Keto and Rapid Weight Loss
(03:30) Keto’s Unsustainable Approach Explained
(04:50) Keto and Social Situations: The Struggle
(06:30) Why Carbs Aren’t the Enemy
(08:00) Debunking Keto Myths: Calorie Deficit vs. Ketosis
(09:15) Keto’s Impact on Fiber Intake and Constipation
(10:00) My Closing Thoughts on Keto

5 Supplements I Recommend and Why

leo@kairos.online (Leo Alves) — Thu, 14 Apr 2022 08:00:00 +0000

Are you confused about supplements? In this episode, I break down the only supplements worth considering for fitness, including protein powder, creatine, vitamin D, omega-3, and multivitamins. Plus, I share why BCAAs might not be worth your money.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:00) Supplements Matter, But Only After This
(02:15) Protein Powder: Convenience and Benefits
(04:30) Creatine Monohydrate: The Proven Supplement
(06:20) Vitamin D: Immune and Bone Health Essential
(07:50) Omega-3 and Multivitamins: Covering Your Bases
(09:00) Supplements for Vegans and Vegetarians
(09:45) Why BCAAs Are a Waste of Money
(10:40) Closing Thoughts and Encouragement

No Results? Follow This Fitness Checklist

leo@kairos.online (Leo Alves) — Tue, 12 Apr 2022 18:40:19 +0000

Are you struggling to make progress in your fitness journey? In this episode, I share a step-by-step checklist to uncover what’s holding you back. I've got you covered, from consistency and progressive overload to accountability and mindset.

Email: leo@kairos.online

Click here for a free workout plan or fat loss guide

Timestamps:
(01:00) Why I’m Going Hard on Podcasts This Month
(02:10) The Most Important Factor: Consistency
(03:20) How to Create a Consistency Calendar
(04:50) Focusing on the Right Things: Sleep, Nutrition, and More
(06:30) Are You Progressively Overloading in Workouts?
(07:40) Why Chasing a Feeling Doesn’t Work
(09:20) Avoiding Muscle Imbalances in Training
(10:45) Are You Changing Things Up Too Often?
(12:15) The Dangers of Being Too Aggressive with Diet and Workouts
(13:50) Why Accountability is a Game Changer
(15:00) The Importance of Having a Plan
(16:30) Stop Comparing Yourself to Others
(18:00) Final Thoughts: Focus on What Matters

UK Menu Calorie Laws: My Thoughts

leo@kairos.online (Leo Alves) — Fri, 8 Apr 2022 12:50:27 +0000

In this episode, I explore the UK’s new law requiring calorie counts on menus for large and medium-sized restaurants. I weigh the pros and cons, consider the impacts on health and eating habits, and discuss potential solutions to strike a balance for everyone.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:10) Why I’m Playing Devil’s Advocate
(01:08) Obesity Statistics in the UK
(01:56) Government’s Focus: Majority vs. Minority
(03:50) My Suggested Solution: Two Menu Options
(04:45) Cons: Impact on Children and Eating Disorders
(06:45) Does This Overemphasise Calories Over Nutrition?
(07:55) Why I Don’t Always Want to See Calories
(09:20) Pros: A Step Toward Tackling Obesity
(10:30) Better Informed Choices for Weight Loss
(11:15) Encouraging Healthier Restaurant Options
(12:10) The Starbucks Frappuccino Example
(13:45) Why Nutrition Education Should Start in Schools
(15:28) Debunking the Good vs. Bad Calories Myth
(16:15) Final Thoughts: A Balanced Approach

Advice I’d Give My Younger Self About Fitness

leo@kairos.online (Leo Alves) — Thu, 7 Apr 2022 11:45:00 +0000

In this episode, I share everything I’d do if I could restart my fitness journey from scratch. From focusing on resistance training and setting performance goals to the value of hiring a coach, I offer tips to help beginners avoid common mistakes and build a sustainable fitness routine.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:42) Topic: Starting My Fitness Journey Over
(01:17) My Fitness Goals When I First Started
(02:10) Why I’d Hire a Coach If I Could Go Back
(05:20) Starting With Resistance Training: Key Tips
(06:30) Avoiding the "Bro Split" Workout Mistake
(07:18) Shifting Focus From Aesthetics to Performance Goals
(09:10) Why Starting Slowly Is Better Than Doing Too Much
(10:27) Cardio for Health, Not Fat Loss
(12:23) Nailing Consistency Before Adding More
(14:10) Step Goals: Why Walking Matters More Than You Think
(17:22) Supplements I’d Use If I Started Over
(19:40) Recap: Key Lessons for Beginners
(20:54) Final Thoughts and How to Reach Me

What You Should Know About Intermittent Fasting

leo@kairos.online (Leo Alves) — Sun, 3 Apr 2022 14:59:13 +0000

In this episode, I share my experiences and insights on intermittent fasting. From its benefits and drawbacks to common misconceptions, I cover everything you need to decide if intermittent fasting is right for you.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:25) Why I Re-Recorded This Podcast
(01:01) Pros of Intermittent Fasting: Overview
(01:11) Is Intermittent Fasting a Good Tool for Weight Loss?
(02:26) Flexibility: A Key Advantage of Intermittent Fasting
(03:12) How Fasting Frees Up Time for Productivity
(04:10) Cognitive Benefits: Fact or Fiction?
(05:56) Transitioning to the Cons of Intermittent Fasting
(06:07) Why Intermittent Fasting Is Overrated
(06:50) The Misconception of Guaranteed Weight Loss
(07:29) The Risks of Taking Fasting Too Far
(08:45) Can Intermittent Fasting Encourage Binge Eating?
(10:56) Why You Should Avoid Extreme Fasting Practices
(12:07) How Gurus Overhype Intermittent Fasting
(14:06) The Truth About Skipping Breakfast and Metabolism
(15:35) Final Thoughts: Make Intermittent Fasting Work for You

8 Things I’ve Learned as a Fitness Coach

leo@kairos.online (Leo Alves) — Fri, 1 Apr 2022 12:26:53 +0000

I share eight game-changing lessons from years of fitness coaching, focusing on the importance of self-talk, habit-building, and mindset shifts for long-term success. Learn how to approach fitness with confidence and consistency.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:01) The Challenge of Solo Podcasts
(01:45) Lesson 1: The Power of Self-Talk
(05:20) Lesson 2: Habit-Building Shouldn’t Be Taken Lightly
(08:59) Lesson 3: Invest in What Matters to You
(12:16) Lesson 4: You Can’t Ruin Your Fitness Journey
(15:16) Lesson 5: Don’t Half-Heartedly Approach Your Goals
(16:18) Lesson 6: If It’s Not Working, Something’s Missing
(17:37) Lesson 7: Not Everyone Is Ready to Change
(19:50) Lesson 8: Complaining Won’t Change Your Results
(20:29) Final Thoughts & Free Resources

The Truth About Bodybuilding & Macros (ft. Brendan Cobbina)

leo@kairos.online (Brendan Cobbina) — Sun, 27 Mar 2022 10:28:19 +0000

Brendan Cobbina, also known as "The Black John Cena," shares his journey from going viral online to becoming a respected fitness coach and podcaster. Learn how he mastered macros tracking, built his fitness routine, and turned viral fame into an opportunity to inspire others.

Links for Leo:

Click here for a free workout plan or fat loss guide

Links for Brendan:

Timestamps:
(00:23) Early vs. Late Workouts: Which Is Better?
(02:23) From Bodybuilding to Coaching: Brendan’s Journey
(05:00) Tracking Macros: How It Changed Brendan’s Life
(14:05) Managing Obsessive Tendencies in Fitness
(18:10) Brendan’s Training Goals and Recent Adjustments
(19:58) Leo’s Return to the Gym: Performance Goals & Insights
(25:35) Building a Podcast: Brendan’s Experience
(33:01) The Story Behind "The Black John Cena" Viral Moment
(41:04) Overrated vs. Underrated: Fitness, Food, and More
(53:03) Where to Follow Brendan Cobbina

From Yo-Yo Dieting to Consistency: Julia’s Journey (ft. Julia Baira)

leo@kairos.online (Julia Baira) — Sat, 19 Mar 2022 09:30:00 +0000

Julia shares her inspiring fitness journey, from overcoming yo-yo dieting and emotional eating to finding balance and consistency through online coaching. Learn how she transformed her mindset, improved her relationship with food, and made sustainable progress in her fitness journey.

Click here for:

Click here for a free workout plan or fat loss guide

Timestamps:
(01:02) Meet Julia: Background and Introduction
(02:23) Julia’s Multicultural Heritage and Language Journey
(06:44) Adjusting to Life in the UK and Learning English
(09:47) Starting Her Fitness Journey: From Basketball to the Gym
(10:52) Gaining 25kg During Pregnancy: Julia’s Story
(13:03) Breaking Free from Yo-Yo Dieting
(17:17) Building a Better Relationship with Food
(19:40) Emotional Eating: Recognising and Overcoming Challenges
(27:18) The Power of Planning Meals and Workouts
(32:50) The Mindset Shift: Being Kinder to Herself
(36:50) Lessons Learned: Avoiding Burnout in Workouts
(41:06) Scheduling Workouts for Long-Term Consistency
(46:09) Cardio: Finding What Works for Julia
(52:03) Closing Thoughts: Julia’s Advice and Reflections

How to Make Eating Out Healthier and Lower Calorie

leo@kairos.online (Leo Alves) — Tue, 1 Mar 2022 17:22:01 +0000

Discover tips to make eating out healthier and lower calorie without sacrificing enjoyment. I share strategies for dining out, from prioritising protein to managing portion sizes and avoiding hidden calorie traps. Stay on track with your fitness goals while enjoying meals with friends and family.

Click here for:

Click here for a free workout plan or fat loss guide

Timestamps:
(00:43) How Often Are You Eating Out? Start Here
(01:50) Check Nutritional Info Beforehand for Smarter Choices
(02:52) Don’t Go to Restaurants Overly Hungry
(03:18) Have Protein Before Eating Out: Why It Helps
(04:01) Prioritise Protein and Vegetables at Restaurants
(04:59) Avoid Getting Tricked by Buzzwords on Menus
(06:00) Ask for Less Butter, Oil, or Cheese in Your Meals
(07:00) Surprising Calories in “Healthy” Options Like Salads
(08:05) Opt for Zero-Calorie Drinks or Water
(08:49) Why Smaller Portions Are a Big Win for Your Goals
(09:49) Share Dessert or Skip It Altogether
(10:55) Eat Slowly and Wait Before Ordering Seconds
(12:11) Quick Recap of Today’s Tips
(13:08) Connect with Leo for More Advice

How to Stop Giving Up on Your Diet

leo@kairos.online (Leo Alves) — Tue, 22 Feb 2022 13:27:06 +0000

In this solo episode, I break down why so many people quit their diets and provide tips to build consistency, avoid burnout, and achieve long-term fat loss success. Learn how to find a sustainable approach, manage setbacks, and stop restarting your diet every Monday.

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Timestamps:
(00:26) Why You Keep Restarting Your Diet on Mondays
(01:10) The Importance of a Sustainable Approach to Fat Loss
(02:15) Stop Banning Carbs and Sugar for Long-Term Success
(03:31) Why You Should Eat as Many Calories as Possible in a Deficit
(05:00) Tracking Calories: When to Start and Stop
(06:36) The 3-2-1 Method for a Simple Nutrition Plan
(08:10) Managing Calories: Avoid Liquid Calories and Optimize Meals
(09:35) Forgiving Yourself for Setbacks: The Key to Consistency
(11:11) Controlling Your Environment and Minimising Reliance on Willpower
(12:45) Planning for Events: Tactics for Staying on Track
(14:22) Setting Realistic Goals and Timeframes for Fat Loss
(15:54) Exercise Isn’t for Fat Loss: Shift Your Focus
(17:02) The Power of Accountability: Why You Need a Coach
(18:30) Final Recap and Free Resources for Listeners

Priscila’s Transformation: Tackling Gym Anxiety and Food Struggles (ft. Priscila Sarmento)

leo@kairos.online (Priscila Sarmento) — Mon, 14 Feb 2022 17:54:00 +0000

Priscila shares her incredible journey working alongside me, overcoming gym anxiety, tackling food challenges, and learning to prioritise sustainability in her fitness and health. Discover how accountability and mindset shifts helped her make lasting progress.

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Timestamps:
(00:57) Priscila’s Career and Life Changes Since Lockdown
(02:23) From Marketing to Psychotherapy: Priscila’s Big Leap
(05:04) Health and Fitness Struggles Before Coaching
(06:13) Gym Anxiety and Body Dysmorphia: Priscila’s Challenges
(09:46) Lockdown Weight Gain and the Turning Point
(11:04) Reflecting on Slimming World and Lessons Learned
(17:04) Joining Kairos Online: Early Wins and Adjustments
(20:58) Scale Weight Obsession vs. True Progress Indicators
(23:42) Learning to Enjoy Fitness Without Perfection
(27:02) Push-Up Goals and Tackling Gym Workouts
(31:14) Tips for Starting Deadlifts and Building Confidence
(35:41) The Power of Accountability in Fitness Coaching
(38:12) Final Reflections: Priscila’s Advice for Others

Lessons from Burnout: Bob’s Comeback Story (ft. Bob Hoover)

leo@kairos.online (Bob Hoover) — Fri, 4 Feb 2022 18:58:00 +0000

Bob Hoover shares his journey as a fitness coach, navigating the ups and downs of social media, burnout, and rediscovering his passion for personal training. Bob reflects on valuable lessons from snowstorms to gym success for anyone on their fitness or coaching journey.

Bob's social media links:

Website

Leo's social media links:

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Timestamps:
(00:36) Taking a Break from Coaching and Social Media
(01:27) Lessons Learned During Time Off
(03:10) Overcoming Gym Anxiety: Bob’s Advice for Beginners
(06:42) The Power of Community in Fitness
(09:19) Rediscovering Passion Through In-Person Coaching
(15:10) Bob’s Thoughts on Social Media Burnout
(17:45) Why Fitness Isn’t About Perfection
(22:00) Bob’s Favorite Content to Create as a Coach
(27:02) Productivity Tips for Coaches and Creators
(34:00) Managing Loneliness as an Online Coach
(38:14) The Importance of Consistency in Fitness and Coaching
(41:00) Underrated vs. Overrated: Bob’s Take on Fitness Trends
(54:12) Final Thoughts: Advice from Bob Hoover

Melissa’s Story: From Diet Struggles to Thriving in Fitness (ft. Melissa de Sousa)

leo@kairos.online (Melissa de Sousa) — Sat, 22 Jan 2022 12:08:12 +0000

Melissa shares her inspiring fitness journey, breaking free from years of dieting cycles and embracing strength training. From us working together, Melissa lost over a stone and transformed her mindset and confidence. Listen to this story of perseverance, non-scale victories, and overcoming setbacks to achieve long-term fitness success.

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Timestamps:
(01:00) Melissa Introduces Herself: Balancing Two Degrees and Life
(02:38) Working with ADHD and Staying Consistent in Fitness
(05:10) How Melissa Found Psychology and Its Role in Fitness
(12:06) Past Dieting Struggles: Herbalife, Intermittent Fasting, and Meal Plans
(17:43) Why Generic Meal Plans Set You Up for Failure
(20:49) The Importance of Sustainable Nutrition Choices
(26:02) Pandemic Challenges: Gaining Weight and Losing Motivation
(33:18) Breaking the Cycle: Melissa’s Journey to Strength and Confidence
(39:25) Discovering the Benefits of Resistance Training
(41:01) Overcoming Mental Barriers to Strength Progression
(42:08) Progressive Overload Explained and Its Impact
(44:12) The Biggest Differences Between Melissa Then and Now
(49:00) The Power of Non-Scale Victories in Staying Motivated
(52:25) Celebrating Progress: Tattoos, Smaller Clothes, and Confidence
(56:00) Why Personal Touch Matters in Coaching: Leo’s Philosophy
(01:03:02) The Value of Simplicity in Fitness Advice
(01:08:00) Wrapping Up: Melissa’s Final Thoughts and Advice

Rebuilding Strength After a Life-Changing Accident (ft. Kieran Vizard)

leo@kairos.online (Kieran Vizard) — Fri, 14 Jan 2022 20:45:43 +0000

My good friend Kieran shares his inspiring journey of recovery after a near-death motorbike accident that left him unable to walk. Through resilience and determination, he rebuilt his strength, eventually squatting 325lbs. Kieran and I discuss overcoming setbacks, training with injuries, and the importance of perseverance in fitness.

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Timestamps:
(01:10) Who Is Kieran Vizard? Life Before the Accident
(04:01) The Near-Death Motorbike Accident: Injuries and Impact
(07:10) The Mental and Physical Challenges of Recovery
(10:35) Kieran Vizard’s Journey Back to Walking and Daily Life
(14:10) Returning to the Gym: Building Confidence After Trauma
(18:20) From Zero to Squatting 325lbs: Progressive Overload Explained
(24:01) Nutrition’s Role in Strength Recovery
(30:10) Managing Setbacks: Kieran’s Advice for Staying Motivated
(32:45) Final Thoughts: The Importance of Resilience

Nutrition, Gym Anxiety & Overcoming Barriers (ft. Emma Shepherd)

leo@kairos.online (Emma Torres) — Wed, 5 Jan 2022 12:56:25 +0000

Emma Shepherd shares her inspiring journey of overcoming an eating disorder, embracing strength training, and learning to fuel her body through a surplus. She discusses gym anxiety, the shift from HIIT to resistance training, and her passion for yoga and intuitive eating.

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Timestamps:
(01:09) Emma’s Background: From Creative Writing to Wellness
(01:50) Growing Up in South London: Dunraven and Graveney Schools
(03:36) Struggles with Eating Disorders: A Journey to Recovery
(05:48) Living in Australia: A Change of Pace and Perspective
(07:41) Returning to London During the Pandemic
(09:01) How the Pandemic Shaped Emma’s Wellness Journey
(10:45) Discovering Primal Movement and Home Workouts
(14:01) Overcoming Gym Anxiety and Returning to Strength Training
(17:02) Benefits of Resistance Training and Fueling the Body
(19:52) From Fear to Fuel: How Emma Overcame Food Restrictions
(22:04) Inspiring Female Fitness Influencers on Instagram
(26:03) Emma’s Strength Progress in the Gym
(27:48) Favourite Exercises: Hip Thrusts, Leg Press, and RDLs
(30:05) Bulgarian Split Squats: A Love-Hate Relationship
(31:12) The Importance of Upper Body Training
(32:45) Overrated or Underrated: Yoga, Instagram, and More
(41:02) Closing Thoughts: Where to Find Emma Shepherd

From Architect to Nutrition Enthusiast: Samuel’s Story (ft. Samuel Kalejaye)

leo@kairos.online (Samuel Kalejaye) — Sun, 26 Dec 2021 17:10:19 +0000

Architect and fitness blogger Samuel Kalejaye joins me to discuss his fitness journey, nutrition tips, and his self-published fat loss book. We explore the science of fat loss, the role of meal prep, and Samuel’s process for creating a resource to help others achieve their fitness goals.

You can follow 'MyMealPrepPlan' at https://www.instagram.com/mymealprepplan/

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Timestamps:
(01:11) Samuel’s Background: From Architecture to Fitness Blogging
(02:25) Taking Fitness and Nutrition Seriously: The Turning Point
(04:09) Strength Training and Nutrition: Samuel’s Current Focus
(05:56) Fat Loss vs. Weight Loss: The Key Differences Explained
(06:35) Inside Samuel’s Ebook: Fat Loss and Meal Prep Mastery
(08:19) Practical Meal Prep Tips for Beginners
(09:46) The Fat Loss Process: Samuel’s Personal Journey
(11:07) Creating a Recipe Section: The Most Challenging Part
(12:52) Samuel’s Favourite Recipe: Stir-Fried Chicken and Rice
(14:18) The Ebook Creation Process: From Concept to Launch
(17:53) Reaction to the Ebook and Support Along the Way
(20:04) Overrated vs. Underrated Fitness Trends: Canva, Hit, and More
(32:27) Where to Find Samuel Kalejaye

Fitness, Cocktails, and Balance (ft. Yemi Lifts)

leo@kairos.online (yemilifts, Yemi Lifts) — Thu, 2 Dec 2021 18:19:18 +0000

Yemi Lifts joins me to share his fitness journey, from his Hercules-inspired beginnings to balancing fitness with his love for cocktails and junk food. They discuss fitness myths, overrated trends, and how Yemi uses social media to inspire others.

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Timestamps:
(00:32) Yemi’s Fitness Journey: From Hercules Inspiration to Gym Obsession
(02:15) Starting His Fitness Social Media Page: The Identity Shift
(04:10) Balancing Junk Food, Cocktails, and Fitness
(06:25) Picky Eating and Trying New Foods for the First Time
(08:50) Overrated vs. Underrated Fitness Trends: Sumo Deadlifts, Intermittent Fasting & More
(13:40) Sushi, Cornettos, and the Struggle with Caffeine Overload
(16:20) Arsenal, Apple, and Finding Balance in Fitness and Life
(17:25) Where to Find Yemi Lifts Online

How I Learned From These 5 Fitness Fails

leo@kairos.online (Leo Alves) — Tue, 9 Nov 2021 11:12:02 +0000

I discuss five major fitness mistakes I made in my journey, including tracking calories too precisely, overtraining, and misusing spotters. Avoid these pitfalls and create a more sustainable and enjoyable fitness journey.

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Timestamps:
(00:46) Mistake 1: Hitting Calories to the Gram
(02:34) Why Food Labels Aren’t Always Accurate
(03:20) Mistake 2: Overtraining and Ignoring Rest Days
(05:10) The Benefits of Rest and Recovery
(06:12) Mistake 3: Eating Back Calories from Fitness Trackers
(07:45) Why Fitness Trackers Aren’t 100% Accurate
(08:50) Mistake 4: Forgetting to Track Oils and Liquid Calories
(10:05) The Impact of Untracked Calories on Weight Loss
(11:14) Mistake 5: Misusing Spotters in the Gym
(13:00) Why Proper Spotting Matters for Progress
(14:05) Lessons Learned and Final Thoughts
(14:30) Where to Find Me Online

Fitness, Memes, and Building Confidence (ft. Brendan Cobinna)

leo@kairos.online (Brendan Cobinna) — Sat, 25 Sep 2021 17:41:35 +0000

Brendan Cobbina and I discuss how Brendan became known as "The Black John Cena" and his journey from viral fame to successful fitness coaching. We also dive into dirty bulking, sustainable training, and lessons learned in fitness.

Links for Leo:

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Links for Brendan:

Timestamps:
(01:06) Brendan’s Background in Fitness and Coaching
(02:22) How the 'Black John Cena' Meme Went Viral
(06:41) Life After Viral Fame: Opportunities and Challenges
(09:52) Brendan’s Early Fitness Journey: Tennis to Bodybuilding
(13:03) Mistakes in Fitness: Dirty Bulking and Overtraining
(17:33) The Turning Point: Shifting to Sustainable Fitness
(21:01) Lessons Learned: Patience, Progressive Overload, and Quality Workouts
(24:33) Coaching Philosophy: Helping Clients Gain Independence
(26:01) Building a Community Gym: Brendan’s Vision for the Future
(29:23) Where to Find Brendan Cobbina Online
(31:04) Closing Remarks: Follow Leo Alves and Brendan Cobbina

Strength Training Simplified (ft. Bob Hoover)

leo@kairos.online (Bob Hoover) — Sat, 21 Aug 2021 18:51:43 +0000

Bob Hoover and I talk fitness fundamentals, from setting up beginner-friendly workout plans to understanding progressive overload. We discuss the importance of logging workouts, setting step goals, and balancing cardio with strength training for sustainable results.

Bob's social media links:

Website

Leo's social media links:

Click here for a free workout plan or fat loss guide

Timestamps:
(01:11) Bob’s Background and Coaching Experience
(02:17) Shifting Focus: From Dieting to Building Strength
(03:35) Structuring Workouts: The Basics for Beginners
(06:15) Fundamental Movements for Everyday Life
(07:41) Determining Training Frequency: What Works Best?
(09:17) Reps, Sets, and Rest: Keeping It Simple for Starters
(12:39) Progressive Overload: Why It’s Key for Growth
(15:05) Newbie Gains: Rapid Strength Progress for Beginners
(18:19) Overcoming Mental Barriers to Lifting Heavier
(21:09) Why Logging Workouts Is Crucial for Progress
(24:46) Cardio for Beginners: Finding What Fits
(26:35) Setting Step Goals: Tailoring Movement to Your Lifestyle
(30:13) Small Changes That Make a Big Difference in Fitness
(31:53) Wrapping Up: Where to Find Bob Hoover

Training Tweaks, Metabolism Tips, and Listener Q&A

leo@kairos.online (Leo Alves) — Thu, 22 Jul 2021 10:43:35 +0000

I share a personal update on my current fitness routine, including adjusting to limited equipment and prioritising fitness over strength. I also answer listener questions about workout plans, metabolism, and plateaus, providing actionable insights for a sustainable fitness journey.

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Timestamps:
(00:38) My Current Training Setup and Equipment
(02:10) How I’m Adapting Without Gym Access
(03:45) Balancing Fitness and Strength Goals
(05:20) Step Tracking and Daily Activity Levels
(07:08) Q&A: How Often Should You Change Your Workout Plan?
(08:40) Q&A: Tips to Improve Metabolism
(09:50) Q&A: Does Exercise Order Matter?
(11:30) Q&A: When to Change Something After Plateauing
(13:45) Wrap-Up: Where to Find Me Online

Diet Fads, Social Media Filters, and Sustainable Fitness (ft. Max Weisenthal)

leo@kairos.online (Max Weisenthal) — Tue, 13 Jul 2021 10:33:10 +0000

Max Weisenthal and I discuss the evolution of fitness trends, from CrossFit and Paleo diets to social media filters and coaching red flags. Max shares his journey from video game content creator to aspiring bodybuilder and coach, diving into diet myths, fitness fads, and advice for beginners and seasoned lifters.

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Timestamps:
(01:13) Max’s Journey: From CrossFit to Bodybuilding
(03:53) How Max’s Friend Inspired Him to Start Fitness
(06:31) Paleo Diet: The Good, the Bad, and Why He Stopped
(09:57) Leo’s Early Fitness Journey with MyFitnessPal
(12:31) Social Media Filters: Norway’s Legislation and Fitness
(14:39) Diet Fads Over the Decades: From Atkins to Keto
(17:13) Challenges of Eliminating Food Groups for Fat Loss
(20:29) The CrossFit Community: Lessons and Intensity
(24:45) Why Progressive Overload Matters for Beginners
(27:11) Mistakes in Fitness: The Role of Experience in Growth
(30:31) Sustainable Fitness: Flexibility and Calorie Ranges
(34:19) Why Experience Is Key for Coaches
(37:06) What to Look for in a Good Fitness Coach
(40:12) The Consistency Calendar: A Game-Changer for Progress
(43:18) Diet and Training Adjustments: Tools for Longevity
(46:26) Closing Advice from Max: Start Small, Think Long-Term
(48:01) Where to Find Max Weisenthal and Leo Alves

Walking, Protein, and Fitness Myths: A Q&A

leo@kairos.online (Leo Alves) — Sun, 4 Jul 2021 15:48:10 +0000

I share a life update and experiences with travel and fitness, and I answer common questions about walking for fat loss, protein sources, cardio myths, and recovering from injuries. Whether you're looking for fitness tips or just want to know more about my journey, this episode is packed with insights for beginners and seasoned lifters alike.

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Timestamps:
(00:27) My Recent Travel Experience and Lessons Learned
(04:00) Adjusting to Life in the Portuguese Countryside
(06:30) How Online Fitness Coaching Fits Into My Life
(07:59) Why I’m Learning Japanese and Italian
(09:18) Q&A Begins: Does Walking Pace Matter?
(10:24) Protein Sources Beyond Meat
(11:52) The Truth About Wearing Extra Layers for Cardio
(14:25) Recovering from a Pulled Muscle: My Approach
(16:15) How Fitness Boosts Confidence and Discipline
(18:10) Will Eating More Make You Gain Weight?
(20:31) Why Water Weight Doesn’t Matter for Fat Loss
(21:00) Closing Thoughts and Where to Find Me

Why Patience Wins in Fitness (ft. Sean Wilson)

leo@kairos.online (Sean Wilson) — Fri, 25 Jun 2021 12:47:25 +0000

Sean Wilson and I dive into training myths, nutrition mistakes, and the journey from beginner to confident lifter. Sean shares his transition from sports journalism to fitness coaching, highlighting practical advice on building routines, improving form, and achieving long-term fitness success. Whether you're new to fitness or looking for tips to refine your approach, this episode is packed with insights.

Click here for a free workout plan or fat loss guide

Timestamps:
(00:08) Sean’s Background: From Journalism to Fitness
(03:00) Setting Up a Home Gym During the Pandemic
(05:10) Sean’s Training Journey: Mistakes and Lessons
(07:30) Nutrition Mistakes: What Sean Learned Early On
(10:00) How to Avoid Overwhelm When Starting Out
(12:30) Tracking Calories and Portion Control Tips
(14:40) Why Fitness Trackers Can Be Misleading
(17:00) The Importance of Progressive Overload
(19:45) Form Over Weight: Avoiding Common Lifting Mistakes
(22:50) Why Patience is Crucial for Long-Term Progress
(26:00) Training Confidence for Women vs. Men
(28:45) Changing Your Relationship with the Scale
(31:00) Social Media and Unrealistic Fitness Expectations
(33:00) Final Advice: Be Consistent and Patient
(34:30) Where to Find Sean Wilson

Training, Nutrition, and the Real Work of Fitness (ft. Eric Roberts)

leo@kairos.online (Eric Roberts) — Mon, 14 Jun 2021 17:22:47 +0000

Join renowned fitness coach Eric Roberts and me as we dive into fat loss strategies, the role of protein, and when to stop dieting. Eric shares tips from his years of experience as an online coach, debunking myths and emphasizing sustainable fitness practices. Learn how to set realistic goals, avoid common dieting mistakes, and build long-term progress.

Click here for a free workout plan or fat loss guide

Click here for Myles' Instagram

Timestamps:
(01:05) Eric’s Fitness Journey Beginnings
(03:20) Hard Work and the Value of Fitness
(05:40) Why Eric Chose to Become a Coach
(07:50) The Transition from In-Person to Online Coaching
(10:30) Mistakes Coaches Make and How They Learn
(12:45) When to Stop Dieting: Practical Advice
(16:00) Fat Loss vs Muscle Building: What’s Needed
(19:20) The Importance of Performance-Based Goals
(21:35) Foods to Avoid During Fat Loss
(25:10) Zero-Calorie Drinks and Fat Loss Tools
(27:50) Protein Intake: How to Get Enough
(31:45) Practical Meal Prep Tips for Busy Schedules
(36:00) Mindset and Never Quitting on Your Goals
(39:00) Closing Thoughts: Sustainable Fitness Progress
(40:00) Where to Find Eric Roberts

Fitness Fails: What We Learned the Hard Way (ft. Myles Nesbeth)

leo@kairos.online (Myles Nesbeth) — Tue, 1 Jun 2021 11:06:37 +0000

In this episode, strength and conditioning coach Myles Nesbeth joins me to reflect on the fitness mistakes we made early in our journeys. From following bad advice to ego lifting and poor nutrition, we discuss the lessons learned and how these experiences shaped us as coaches. Tune in for relatable thoughts and practical advice to help you avoid common pitfalls in your fitness journey.

Click here for Myles' Twitter

Click here for a free workout plan or fat loss guide

Timestamps:
(01:20) Myles Introduces Himself as a Strength Coach
(02:25) Learning from Mistakes in Training and Nutrition
(04:00) Why Looking Good Doesn’t Equal Good Advice
(06:30) Training Through Demotivation: Tips and Tricks
(08:00) Bro Splits, Ego Lifting, and Other Common Errors
(10:45) Nutrition Myths and Missteps We Made
(14:15) Real Progress Comes from Better Form, Not Heavy Weights
(16:00) Rethinking the 7-Day Training Week
(19:45) Setting Performance Goals for Long-Term Motivation
(22:00) Why Mistakes Are Part of the Fitness Journey
(24:00) Final Thoughts: Enjoy the Process and Learn Along the Way
(25:30) Where to Find Myles and Leo

Kaffy’s Fitness Journey: From Keto to Strength (ft. Kaffy Basaru)

leo@kairos.online (kaffy basaru) — Wed, 19 May 2021 11:18:24 +0000

Kaffy shares her remarkable fitness journey, detailing how she transitioned from the restrictive keto diet to a more sustainable and balanced approach to health. With the guidance of online fitness coaching, Kaffy overcame yo-yo dieting, built strength, and developed lifelong healthy habits. This inspiring conversation highlights the power of accountability, consistency, and realistic fat loss strategies.

Kaffy's Instagram

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Timestamps:
(00:08) Kaffy’s Background and Weight Loss Struggles
(01:10) Starting University and Weight Gain Challenges
(02:30) Trying Keto: What Worked and What Didn’t
(06:00) Overcoming Food Obsession and Emotional Eating
(10:15) Transitioning to Sustainable Fat Loss Methods
(14:45) Why Kaffy Decided to Work with a Coach
(16:50) The Power of Accountability in Fitness
(20:15) Strength Training Progress and Building Confidence
(24:30) Realistic Fat Loss: Learning Patience and Consistency
(30:00) Favorite Exercises and Fitness Wins
(34:00) Advice for Those Struggling with Weight Loss
(37:50) Building Long-Term Healthy Habits
(40:10) Kaffy’s Reflections on the Coaching Experience
(45:20) Closing Thoughts and Words of Gratitude

Sabah’s Fitness Journey: Challenges and Triumphs (ft. Sabah Shah)

leo@kairos.online (Sabah Shah) — Tue, 23 Mar 2021 09:49:19 +0000

In this episode, Sabah shares her inspiring fitness journey, from struggling with anorexia and emotional eating to finding a sustainable and empowering approach to health and fitness. Learn how she transformed her habits, built a better relationship with food, and embraced strength training to achieve her goals with the guidance of online coaching.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:17) Sabah’s Background: From London to Scotland
(02:27) Gaming and Fitness: Finding Balance
(06:20) Why Sabah Chose Online Coaching
(09:48) Early Fitness Struggles and Seeking Accountability
(13:12) Overcoming Anorexia and Emotional Eating
(16:07) Starting the Coaching Plan: First Impressions
(19:21) Adjusting to a New Lifestyle
(22:56) Scale Weight Language: Understanding Fluctuations
(28:10) Breaking Old Habits and Embracing Progress
(33:23) Discovering Sustainable Fitness Habits
(36:39) How Strength Training Changed Sabah’s Perspective
(40:19) Building a Healthy Relationship with Food
(45:30) The Importance of Accountability in Fitness
(48:53) Sabah’s Advice for Others on Their Journey
(51:07) Closing Thoughts: Sabah’s Success and Gratitude

Why I Decided to Move to Japan

leo@kairos.online (Leo Alves) — Tue, 9 Mar 2021 07:40:54 +0000

In this episode, I share why I decided to move to Japan, detailing the journey from being a personal trainer in London to starting a new chapter abroad. Learn about the challenges, opportunities, and mindset shifts that shaped my decision and how moving to Japan helped me grow both personally and professionally.

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Timestamps:
(01:02) How My Exchange Year in the USA Inspired Me
(02:27) Life as a Personal Trainer in London
(03:56) Working at Nuffield: The Corporate Gym Experience
(05:42) Facing Limitations as a Personal Trainer
(07:01) Balancing a Master’s Degree and Coaching
(08:19) Why I Wanted a Change of Scene
(09:48) Why Japan? Choosing Adventure Over Comfort
(11:22) Transitioning Personal Training Clients to Online Coaching
(13:45) The Gamble of Moving Without a Job Lined Up
(15:17) How Luck Played a Role in My Journey to Japan
(16:12) The Impact of Escaping the UK Lockdown
(17:46) Starting Fresh: Growing My Online Fitness Brand
(19:25) The Challenges of Learning Japanese
(20:12) Reflecting on Life in Japan After One Year
(21:16) Future Plans: Building an Exercise Library
(22:10) Closing Thoughts on My Decision to Move

Lessons from Keto, Carnivore, and Calorie Counting (ft. Bob Hoover)

leo@kairos.online (Bob Hoover) — Tue, 23 Feb 2021 08:07:38 +0000

Bob Hoover shares his journey through various diet trends, including keto and carnivore, to finding a balanced and sustainable approach to nutrition. He discusses the importance of calorie counting, debunks common nutrition myths, and offers advice for achieving long-term fat loss and maintaining progress.

Leo's social media links:

Click here for a free workout plan or fat loss guide

Bob's social media links:

Website

From Crash Diets to Sustainable Fat Loss (ft. Anca Novac)

leo@kairos.online (Anca Novac) — Tue, 9 Feb 2021 09:18:17 +0000

Anca shares her inspiring journey from crash diets and gym anxiety to a confident and consistent fitness routine. Guided by my 1-2-1 coaching, coupled with her ruthlessness, she overcame fears of weightlifting, embraced calorie tracking, and learned the value of patience in achieving sustainable fat loss.

Click here for a free workout plan or fat loss guide

Click here for Myles' Instagram

Timestamps:
(01:03) Anca Introduces Herself and Her Background
(02:08) Moving to London and Adjusting to Lockdown
(03:06) How Anca Started Working with Leo
(04:15) Fear of Weightlifting and Discovering Strength
(06:03) Anca’s Pre-Coaching Relationship with Food and Diets
(08:39) Transitioning to Calorie Tracking
(11:01) Overcoming Challenges with Protein and Nutrition
(14:01) How Training at Home Changed Anca’s Routine
(15:45) Gym Anxiety and Lack of Progress Before Coaching
(18:23) The Turning Point: Tracking and Education
(20:39) Anca’s Progress in Fat Loss and Strength Training
(22:45) The Importance of Patience in Fitness
(25:02) Supplements: What’s Worth Taking?
(29:15) Overcoming Fitness Myths and Fear of the Scale
(36:13) Key Lessons from Anca’s Journey
(38:00) Advice for Beginners: Patience and Education
(39:12) Anca’s Final Thoughts and Message

Mastering Training Plans and Progress (ft. Myles Nesbeth)

leo@kairos.online (Myles Nesbeth) — Tue, 26 Jan 2021 08:54:26 +0000

In this episode, fitness coach Myles Nesbeth dives into the importance of training age, resistance training myths, and how to stay on track with your fitness goals during setbacks. He shares advice on adapting workout plans, improving bodyweight exercises, and understanding the impact of stress on training. Whether you're a beginner or an experienced gym-goer, Myles offers insights to help you achieve long-term progress and overcome challenges.

Click here for Myles' Twitter

Click here for a free workout plan or fat loss guide

Timestamps:
(00:49) Myles's Background in Sports Science and Personal Training
(02:10) What It's Like Working in Sports
(03:27) Challenges of Working with Youth Athletes
(05:50) The Importance of Training Age in Fitness Progress
(07:03) Addressing Myths About Weightlifting and Youth Training
(10:15) Foundational Movement Patterns for Long-Term Success
(12:45) Choosing the Right Training Modality for Your Goals
(15:05) Why Resistance Training Is Key for Quality of Life
(17:09) Understanding Progression and Overcoming Plateaus
(18:45) The Role of Stress in Training and Recovery
(20:49) Why Some People Quit Resistance Training Early
(22:11) Injury Stories and Lessons Learned
(25:14) The Importance of Seeking Professional Guidance for Recovery
(26:40) Why a Training Plan Is Just a Guideline
(28:39) Advice for Home Workouts and Increasing Intensity
(33:04) Addressing Misconceptions About Home Workouts
(35:08) How to Find Support and Guidance in Your Fitness Journey
(36:14) Where to Find Myles Nesbeth Online

Eating for Results: Nutrition Tips You Can Use (ft. Hannah Norris)

leo@kairos.online (Hannah Norris) — Tue, 12 Jan 2021 09:45:18 +0000

In this episode, nutritionist Hannah Norris delves into optimal pre- and post-workout nutrition, busting myths around carbohydrates, sugar, and protein. She explains the science behind fueling for performance, managing hunger, and maintaining consistency in eating routines. With tips for recovery, hydration, and meal timing, Hannah provides advice if you want to improve your diet for fat loss, muscle gain, or general health.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:26) Hannah’s Background: From Sports Science to Nutrition
(02:57) Adding to Your Diet Instead of Restricting
(04:42) Pre-Workout Nutrition: What to Eat and Why
(06:45) Early Morning Workouts: Do You Need to Eat?
(08:35) Mid-Workout Nutrition: When and What to Consume
(11:29) Nutrition for Extended Sports Events: Jelly Babies and More
(13:18) Why Chocolate Milk Is a Great Recovery Drink
(15:01) Post-Workout Nutrition: Examples and Best Practices
(17:43) Protein’s Role in Weight Loss and Muscle Recovery
(20:17) Why Some People Feel Hungry After Workouts and Others Don’t
(22:48) Debunking Myths About Sugar and White Carbs
(25:10) Insulin Myths: What You Need to Know About Carbs
(28:14) Why High Protein Is Crucial During a Fat Loss Phase
(30:17) How Consistent Eating Patterns Affect Your Goals
(33:39) The Importance of Flexible Nutrition Habits
(36:04) Hannah’s Perspective on New Year’s Resolutions
(37:34) Where to Find Hannah Norris Online

Understanding Emotional Eating and Nutrition Goals (ft. Jordan Syatt)

leo@kairos.online (Jordan Syatt) — Tue, 29 Dec 2020 02:03:27 +0000

In this episode, Jordan Syatt shares his journey from wrestling as a teenager to becoming a renowned strength and nutrition coach. We discuss the Big Mac Challenge, debunk common fat loss myths, and explore the emotional side of binge eating and diet culture. Jordan offers advice on managing hunger, developing a healthy relationship with food, and setting realistic fitness goals. He emphasises why a calorie deficit is key to fat loss and explains how habits like consistent hydration, meal timing, and focusing on progress pictures can help you stay on track.

Click here for a free workout plan or fat loss guide

Timestamps:
(01:21) Jordan’s Journey into Strength and Nutrition Coaching
(04:36) The Big Mac Challenge: Debunking Fast Food Myths
(07:30) Overrated vs. Underrated Fat Loss Factors
(09:54) Why Nutrition Is the Key to Fat Loss
(12:45) The Role of Sleep and Hydration in Fat Loss
(15:18) Overcoming the Fear of Binge Eating
(18:05) How to Recover After a Binge
(20:27) Why Scale Weight Goals Can Be Misleading
(23:41) Building Confidence Through Performance Goals
(26:56) When to Move Out of a Calorie Deficit
(30:02) Emotional Attachment to the Scale: How to Overcome It
(32:25) Navigating Maintenance and Overcoming Fear of Eating More
(36:12) Why Fat Loss Isn’t Always the Goal: Seasonal Strategies
(39:48) The Long-Term Process of Fat Loss and Maintenance
(41:27) Where to Find Jordan Syatt

How to Tackle Weight Loss Myths and Build Healthy Habits (ft. Chad Hargrove)

leo@kairos.online (Chad Hargrove) — Tue, 15 Dec 2020 02:14:25 +0000

In this episode, fellow fitness coach Chad Hargrove shares his insights on sustainable weight loss and busting diet myths. From understanding the basics of fat loss to addressing emotional eating, calorie tracking, and overcoming gym intimidation, Chad shares advice to help you achieve lasting results. Whether you’re just starting your fitness journey or looking for strategies to improve your approach, this conversation is packed with actionable takeaways.

Click here for a free workout plan or fat loss guide

Click here for a free workout plan or fat loss guide

Timestamps:
(00:15) Chad’s Background And Approach To Fitness Coaching
(00:43) Teaching People To Lose Weight Slowly
(01:18) What Inspired Chad’s Coaching Philosophy
(02:28) How To Start A Sustainable Fat Loss Journey
(03:40) Common Myths About Healthy Eating
(05:01) The Pendulum Of Extremes In The Fitness Industry
(07:12) Why Impatience Is A Barrier To Success
(09:03) The Importance Of Protein For Fat Loss
(12:05) Navigating Calorie Tracking Challenges
(15:22) Non-Tracking Methods To Manage Nutrition
(17:49) Eating Out While Staying On Track
(20:34) The Problem With Restrictive Diets And Perfectionism
(25:30) Why Weight Change Isn’t Always A Sign Of Progress
(29:10) Differences Between Weight Loss And Body Composition
(33:23) Understanding Scale Fluctuations And Emotional Reactions
(36:01) Celebrating Non-Scale Victories In Your Journey
(39:20) The Role Of Alcohol In Fat Loss
(44:01) Is Eating The Same Foods Daily A Problem?
(48:00) Why Routine Matters More Than Variety
(50:12) Mistakes Chad And Leo Made Starting Out
(55:05) The Impact Of Supplements And Overtraining
(59:12) Balancing Progressive Overload And Recovery
(01:03:28) Why Impatience Holds Back Progress
(01:07:00) Managing External Food Environments
(01:10:25) The Importance Of Routine In Fat Loss
(01:14:00) Wrapping Up And Final Thoughts

Transforming Strength and Mindset: Gabrielle’s Fitness Success (ft. Gabrielle Ferguson)

leo@kairos.online (Gabrielle Ferguson) — Tue, 8 Dec 2020 01:17:17 +0000

In this episode, I chat with Gabrielle, a 1-2-1 online fitness member who has completely transformed her relationship with food, fitness, and mindset. Gab shares her inspiring journey, from battling binge eating and restrictive diets to gaining confidence, building strength, and finding freedom in her daily routine.

We discuss:

How Gabrielle overcame binge eating and developed a healthy relationship with food.
Why the "Three Plates, Two Snacks" approach worked better for her than calorie counting.
Building strength and smashing gym milestones in a short amount of time.
The importance of non-scale victories and understanding scale fluctuations.
How Gabrielle found balance and joy in food without guilt or anxiety.

Whether you’re struggling with food or looking for inspiration to start your journey, Gabrielle’s story proves that real progress is possible.

Timestamps:
(00:07) How We Started Working Together
(00:30) Gabrielle’s Progress Mentally And With Food
(01:25) What Made Gabrielle Sign Up For Coaching
(03:07) Overcoming Gym Intimidation And Finding Strength
(05:02) Gabrielle’s Initial Struggles With Food And Exercise
(07:43) Punishment Mentality Around Exercise
(09:16) Life Events That Triggered Emotional Eating
(11:06) Corporate Environment And Weight Struggles
(13:45) How Restrictive Diets Created A Cycle Of Failure
(17:10) Early Wins In Strength Training Progress
(19:33) The Importance Of A Good Coach For Building Confidence
(22:05) Transitioning From Calorie Tracking To Food Freedom
(26:05) Why Gabrielle Found The Three Plates Two Snacks Method Life-Changing
(31:40) Signs That Calorie Counting Wasn’t The Right Fit
(36:06) Breaking The Restriction And Binge Cycle
(40:02) Learning To Trust Herself With Food Again
(43:00) How Gabrielle Learned To Embrace Non-Scale Victories
(45:35) Improving Gabrielle’s Relationship With The Scale
(49:20) Understanding Scale Weight Fluctuations
(52:02) Gabrielle’s Continued Progress And Success

Get to Know Me: The Story Behind The Leo Alves Podcast

leo@kairos.online (Leo Alves) — Tue, 1 Dec 2020 13:12:00 +0000

In this welcome episode of The Leo Alves Podcast, I introduce myself, share my journey to becoming an online fitness coach, and explain why I started this podcast. Learn about my background, inspirations, and what you can expect from future episodes. Whether you're here for fitness advice, life lessons, or to get to know me, this episode sets the stage for what’s to come.

Click here for a free workout plan or fat loss guide