The Leo Alves Podcast

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:02:54 Why motivation and discipline are misunderstood04:32 What “being consistent” actually means (and what it doesn’t)06:15 The difference between disruption and failure08:44 How consistent people think about missed workouts11:06 Optimising for repeatability instead of perfect plans13:19 Why restarting every Monday keeps you stuck14:47 Final thoughts on sustainable consistency

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:30 Why Mondays Feel Like A Reset06:44 The All Or Nothing Trap07:16 How Weekends Destroy Momentum08:59 The Psychology Behind “Starting Fresh”10:50 Snacking, Stress, And Dopamine Loops12:20 Why Motivation Isn’t The Problem14:15 The 3 Steps To Breaking The Monday Cycle20:44 Final Thoughts And Practical Takeaways

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily lifeTimestamps:00:11 Introduction: fitness, real life, and mental overload00:43 Minimum effective dose for fat loss when life is chaotic03:47 Is tracking food worth it if consistency is shaky?06:39 What surprised you most about getting into your 30s08:37 What people overthink that barely moves the needle11:02 Protein obsession: helpful or distracting?14:46 What collecting teaches about patience and long-term thinking19:01 What a “good enough” fitness week really looks like20:14 What to stop worrying about in 202621:01 Which Marvel character people misunderstand the most22:37 How long you should actually stick with a plan23:43 What hasn’t changed about you as much as expected25:42 If you can only be consistent with one thing26:49 Which anime character resonates more as you get older28:01 The smallest habit that boosts confidence the most29:02 How hobbies can subtly sabotage health31:00 Closing thoughts

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:59 Why Motivation Fails and What to Rely on Instead02:56 How to Set Specific Fitness Goals That Work05:09 Why You Need a Structured Workout Plan07:30 Simple Nutrition Rules for Long-Term Fat Loss11:44 The Right Way to Track Fitness Progress (Beyond the Scale)18:31 Rest, Recovery, and Avoiding Burnout20:10 Why Accountability Changes Everything23:05 How to Optimise Your Environment for Consistency26:33 Key Takeaways for Fitness Success in 202627:06 How to Work With Me 1:1 Online

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:39 Training 2–3 Times Per Week: What Actually Matters02:07 Is Fat Loss Slower in Your 30s and 40s?05:07 The Most Overcomplicated Part of Fat Loss06:53 Living in Multiple Countries: The Move That Changed Me Most08:40 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 Limit11:21 The Biggest Mistake With “Healthy Eating”11:56 What I’m Trying to Improve Outside of Fitness13:41 What a “Good” Training Week Looks Like15:30 Where I’m Disciplined — and Where I’m Not18:23 Walking vs Gym Training for Fat Loss19:36 What to Focus on When Fitness Feels Overwhelming20:40 A Belief From My Early 20s I’ve Changed My Mind On21:55 What People Worry About in Fitness That Almost Never Matters25:18 Subscribe to This Fitness Podcast

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:WebsiteThreads Leo's Links:🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube Timestamps:00:25 Introducing Angela Genoni: Nutritionist & Gut Health Specialist00:53 How Angela Became a Gut Health Expert02:31 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 Believing09:00 The Rise of the Carnivore Diet: Risks, Benefits & Misconceptions13:30 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 Health23:06 Three Simple Daily Habits That Improve Gut Health Fast26:16 Where Supplements Actually Fit Into Gut Health30:45 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 Spreaders37:07 Angela’s Updated View on Lower-Carb Diets40:02 How to Connect With Angela Genoni Online

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:19 Why Week 3 Always Hits Hard01:28 The Week 1 High Is a Lie03:31 Why Week 2 Feels Easier Than It Should04:03 Week 3: The First Real Friction Point08:48 The Four Reasons People Fail in Week 316:11 How to Fix Week 3 Before It Breaks You20:35 Why Week 3 Is the Actual Turning Point22:41 How to Book a 1:1 Sixty-Minute Consultation

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:57 South London Gaming Years03:32 How Automatic Snacking Starts08:57 How I Eventually Outgrew These Habits16:33 Breaking The Cycle – My Simple Framework21:14 1:1 Fitness Consultations Available

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube Timestamps:02:30 Intro – Why Gamifying Fitness Works02:59 Assign XP to Key Habits05:38 Setting Level Thresholds and Milestones07:43 Tracking XP Visibly With Tools or Apps08:50 Using Seasons and Difficulty Modes14:15 Track Streaks and Reward Consistency16:42 Build Your Character and Focus on Stats18:28 Wrap-Up and 14-Day Fat Loss Kick-Starter CTA

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube Timestamps:00:15 Intro – What I’d Change If Starting Again00:54 Not Having a Workout Plan02:39 Progressive Overload Explained Simply05:25 Getting Form Feedback Early08:00 Transition – My Real Problem Was Nutrition08:18 Falling for Coconut Oil and “Magic Foods”09:48 Overusing Supplements and Ignoring Basics12:00 Eating Too Much or Too Little14:24 The IIFYM Phase and Ignoring Food Quality16:55 What I’d Tell My Younger Self20:27 Consistency and Patience – The Two Game Changers21:17 Wrap-Up and My New Fitness Consultation Call

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. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides 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 Year04:53 Is Cardio Necessary for Fat Loss?06:15 Most Underrated Card or Set Long-Term08:07 How to Progress in the Gym Without Tracking Calories09:19 A Recent Mistake That Taught Me Something Important10:42 Staying Motivated When Progress Slows12:12 Comparing My Coaching Style to a Fictional Character13:40 The Most Overrated Exercise in Fitness14:53 What to Do If You Keep Missing Workouts15:50 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 Lean20:41 How to Stop Comparing Your Progress to Others22:30 Final Thoughts

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. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:41 It's Okay to Give Yourself Permission to Have a Break03:45 Intro – Why collectors already have the right mindset05:03 Patience Pays Off07:10 The Power of Consistency08:30 Tracking Progress Like a Collector10:35 Playing the Long Game12:15 Handling Emotions Like a Pro14:05 Final Thoughts & Free 14-Day Fat Loss Kickstarter

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. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:24 The Podcast Is Evolving01:24 Why I’m Niching Down Now05:00 Authenticity and Creative Growth08:45 How Pop Culture and Coaching Intersect10:15 Avoiding Creative Burnout14:10 My Promise to Long-Time Listeners15:12 Closing Thoughts + Call to Action

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 MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:39 Intro – Why Most Quit Fat Loss Too Early01:33 The Struggles Everyone Faces at the Start03:25 The Biggest Reasons People Give Up12:40 What Happens When Fat Loss Finally Clicks15:20 How to Push Through Plateaus & Stay Consistent18:35 Final Thoughts & 1:1 Online Fitness Coaching

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. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:31 Support a Small Fitness Business01:29 Biggest Fat Loss Mistakes03:38 Do Supplements Like Creatine Really Work?06:15 Cuisine I’d Eat Forever07:28 Breaking Through Fat Loss Plateaus09:38 TV Shows I Can Rewatch Endlessly11:57 Gym Machines vs Free Weights13:22 Surprising Foods I’ve Tried Travelling14:15 Underrated Exercises Most People Miss15:39 Dream Dinner With Three People19:09 Best Cardio for Fat Loss20:35 Do Meal Timing and Late Night Eating Matter?22:01 A Non-Fitness Hobby That Might Surprise You24:00 My Take on Fad Diets (Keto, Carnivore, Intermittent Fasting)24:53 Staying Consistent When Life Gets Busy25:55 Is Intuitive Eating Realistic for Long-Term Fat Loss?28:14 Closing Thoughts

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. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides (including the Protein Cheat Sheet) Timestamps:01:15 Introduction – Why muscle growth basics matter04:15 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

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. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides (including the Protein Cheat Sheet) Timestamps:00:16 Introduction – Why turning 30 inspired this episode01:51 Why Growing Older Truly Feels Like a Blessing04:52 Physio over doctors: the injury lesson I learned the hard way06:13 Vermont exchange year – balance beats extremes07:53 Why saying no to tempura in Tokyo wasn’t freedom09:48 A solid foundation buys flexibility later12:01 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 phase17:14 Chase strength, not “perfect” – beach t-shirt story19:30 The solution is often easier than the excuse (dojo move)21:58 Reframing exercise – from punishment to privilege23:41 Streaks ≠ progress (Duolingo plateau story)26:41 Why gym etiquette matters – unloading the leg press27:57 Breaking habits by adding friction – the XBOX story29:03 Your environment speaks a language – Montreal insight30:57 Change the room, change the results – farm gym vs real gym32:29 Naming the hunger – kuchisabishii and snacking34:12 Boundaries in Morocco – why being “too polite” hurts progress36:35 Growing older is a privilege – gratitude at 3037:03 Closing thoughts and reflections

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! 🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides📘 Read My BookYour Fat Loss Journey Starts Here📲 FollowInstagram • Threads • YouTube⚒️ My Personal ToolkitTools I use for training, work, and daily life Timestamps:00:12 Thoughts on a Protein Q&A01:42 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 Protein09:55 Plant Protein vs Animal Protein11:46 Best High-Protein Snacks for Busy People13:46 Protein Timing Around Workouts15:09 Do You Need Protein Before Bed?16:17 Cheapest Ways to Hit Protein Goals17:19 How to Know If You’re Eating Enough19:16 Final Thoughts and Takeaways

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. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:15 Why I’m sharing this story and what it’s really about02:04 My background as a European living and travelling in the US05:39 Burger King in NYC and portion-size shock06:55 Cookie Crisp in the US vs UK—why it was inedible08:08 Bulking in Boston and massive Chinese takeout portions09:47 The Texas experience: digestive chaos from day one12:08 Why it lasted all 10 weeks and what happened when I flew back14:16 Vermont: why I lost weight despite partying and smoking15:00 Texas: why I gained weight despite working out consistently16:20 I’m not saying American food is bad—just very different17:07 Questions I still wonder about (cereal sweetness, portion norms)21:35 Final thoughts for Americans frustrated with their health22:10 My free 14-day fat loss Kickstarter and how it helps

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. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides 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