The Leo Alves Podcast

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 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 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 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. 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:00:39 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! 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:00:12 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

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. Sign up to Become A 1:1 Online Fitness Member'The Ultimate Guide to Tracking Calories' YouTube VideoBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:27 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!

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. 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:00:13 Where I’ve been03:17 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?

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. Sign up To Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterMy InstagramChris' InstagramChris' WebsiteMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:25 Who Is Chris Gates? Fitness Coaching for Busy Parents02:26 Common Fitness Misconceptions Parents Have When Starting Coaching06:03 Why Your Old Fitness Methods Might Not Work Anymore07:08 A Low-Ceiling, Sustainable Approach to Fitness for Parents08:39 Focus on Effective Workouts, Not Just Doing More12:04 Why Flexible Dieting Is a Lifesaver for Busy Parents14:16 Can Short Workout Sessions Still Be Effective?19:38 How Two Strength Training Sessions a Week Can Transform You21:22 Building Strength Is About Smarter Training, Not More Volume21:56 The Unchanging Fundamentals of Strength Training23:15 Simple Nutrition Habits That Instantly Improve Health23:38 The Role of Calorie Tracking for Busy Lifestyles26:03 Why Flexible Dieting Is Ideal for Mums and Dads30:23 The Importance of Behaviour Change for Long-Term Success33:27 Tailgating Traditions Before American Football Games34:38 Pre-Game Rituals in European Football (Soccer)35:23 Why American Football Has Few Home Games Per Season36:33 College Football vs. Professional Football Preferences40:19 Chris’ Unpopular Opinion About Health and Fitness44:28 What Chris Has Changed His Mind About Recently in Fitness44:53 Stop Giving In to Excuses: A Parent’s Wake-Up Call50:53 Letting Your Kids See You Do the Hard Things53:38 How to Connect With Chris Gates Online

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. Sign up To Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterNolan's InstagramMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:25 Who Is Nolan Vannata? Fitness Journey and Coaching Philosophy01:34 Why Nolan Started Using Threads Early in the Fitness Industry04:08 Are American Foods Full of Chemicals? The Truth Behind the Controversy10:07 What’s Driving the U.S. Obesity Epidemic?12:38 Leo’s Personal Story: Food Culture Shock in the USA16:47 Nolan’s Fitness Hill to Die On17:38 The Truth About Exercise Form and Why It’s Overcomplicated24:53 Why Threads Could Be a Game-Changer for Fitness Coaches26:25 Are Blood Sugar Spikes as Bad as People Say?27:43 Why Fruit Shouldn’t Be Demonised29:08 When Diet Becomes Your Identity: A Hidden Trap35:13 The Biggest Fitness Trap Beginners Fall Into35:33 The Chronic Procrastinator: Starting Is the Hardest Part36:23 The ‘Marathon Sprinter’: Burning Out by Going Too Hard Too Fast41:43 Nolan’s Cooking Obsession and Why It Matters44:09 Nolan’s Favourite American Sports Teams and Players48:46 Leo’s Viral Threads on Health by Geography53:03 How to Connect With Nolan Vannata