The Leo Alves Podcast

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. Sign up To Become A 1:1 Online Fitness MemberBeth's WebsiteBuy My Book, 'Your Fat Loss Journey Starts Here'Sign up For My Free 14-Day Fat Loss Kick-StarterBeth's InstagramMy InstagramBeth's TikTokMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:27 Beth Feraco's Background01:15 Portugal and Spain Nationwide Blackout03:30 Why Leo Loves the Threads App04:17 MAHA's Questionable Nutrition Messaging08:04 Food Deserts and Policy Failures10:43 Adults Complaining About Eating Vegetables13:16 Social Media Backlash Against Basic Nutrition Advice16:40 The Rise of the “All Sugar Diet” Trend21:06 Convenience Culture and Rising Obesity Rates25:04 How to Inconvenience Yourself to Move More28:08 Chemical Fear vs Real Health Risks33:34 A Simple Challenge to Cut Back Alcohol37:17 Red Flags in Athletic Greens and Colostrum Marketing41:28 Young Leo's Supplement Obsession43:07 Why Personal Responsibility Still Matters46:42 Fitness Influencers Misleading with “Balanced” Messaging51:08 What Beth Learned From Her Photoshoot Journey53:16 Stop Procrastinating Your Fat Loss Goals54:56 Where to Find and Follow Beth Feraco

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. Andy's WebsiteSign 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 InstagramMy ThreadsMy YouTube channelFree Fitness Guides 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

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 successIf you're stuck in start-stop cycles or unsure whether an aggressive fat loss phase is right for you, this is a must-listen. 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 InstagramMy ThreadsMy YouTube channelFree Fitness GuidesDaniel's InstagramDaniel's X Timestamps:00:32 Who Is Fitness Coach Daniel Yores?01:00 Daniel's Wedding & Life Update03:13 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 Wedding14:48 Leo's 2025 Fat Loss Journey – Reflections & Wins18:31 Why Waiting for the Perfect Moment Is a Mistake20:09 Aggressive Fat Loss Phases – What They Are & When to Use Them25:28 Why You Need Realistic Expectations During Fat Loss30:03 The Most Common Mistake in Aggressive Fat Loss Phases31:08 How to Start an Aggressive Fat Loss Phase the Right Way36:04 Are Steps and Cardio Required for Fat Loss?39:05 Daniel's Experience Walking 50,000 Steps a Day42:03 Fat Loss Advice for Morbidly Obese Individuals Considering Aggressive Approaches45:05 Why Aggressive Fat Loss Isn't Ideal Most of the Time47:20 Most People Don't Plan for What Happens After the Calorie Deficit49:53 Where to Stay in Touch with Daniel Yores50:18 Daniel's Favourite Social Media Platform Right Now

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 maintenancePlus, 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. 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 InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Intro – Real-Life Fitness Questions Answered00:25 How to Avoid Regaining Weight After Fat Loss03:37 How to Help Someone Who Starts Strong But Loses Momentum05:36 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 Holiday15:01 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 Maintenance19:19 Is the 10,000 Steps a Day Rule Legit or Overhyped?21:32 A Personal Rule I Live By That Most Don't Know22:42 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 Clients26:43 Final Thoughts & Episode Wrap-Up

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 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 InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Intro – Answering Your Fat Loss & Lifestyle Questions00:27 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 Hate04:56 Is It Okay to Eat the Same Meals Every Day?07:01 How to Know If You're Recovering Well Between Workouts08:37 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 Gym14:28 A Weird Food Combo That Works15:44 Are Pre-Workout Supplements Worth It or Overhyped?17:39 The Bare Minimum for Progress with a Busy Schedule19:32 Something Small I Did Recently That Made My Day Better21:25 The Difference Between a Plateau and Needing More Patience22:26 Where I'd Go for a One-Month Digital Detox23:44 One Thing I Wish More People Knew About Fat Loss25:59 Final Thoughts & Takeaways

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 trainingPlus, I share personal takes on comfort shows, forgotten hobbies, underrated recovery tips, and a city I'd live in for life. 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 InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Intro – Answering Your Fitness, Nutrition & Lifestyle Questions00:25 What to Do If You've Lost Motivation But Still Want to Reach Your Goals01:31 How to Handle Evening Cravings Without Derailing Progress03:09 A Hobby I Used to Love But Don't Do Anymore04:51 How to Tell If You're Doing Too Much Cardio for Your Goals06:39 Training for Aesthetics vs Performance – What's the Difference?07:45 My Current Go-To Comfort Show, Movie, or Game08:38 Best Workout Structure If You Can Only Train Twice a Week10:46 Does the 80/20 Eating Approach Work?12:17 A Random Piece of Advice That Stuck With Me for Years14:10 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 Boring22:34 What to Do If You're Working Out, Eating “Pretty Well,” But Seeing No Progress26:03 Final Takeaways & Closing Thoughts

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 trainingPlus, 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. 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 InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Introduction – Let's Dive Into Your Fitness & Lifestyle Questions01:21 How to Track Progress if the Scale Isn't Changing03:39 High-Rep vs Low-Rep Training – When Should You Use Each?05:21 A Guilty Pleasure I'm Not Guilty About at All08:30 The Best Way to Build Muscle Without a Gym10:38 Body Fat Percentage Measurements – Useful or Pointless?12:10 The Fictional Universe I'd Love to Visit for a Week13:35 The Most Overrated “Healthy” Food People Rely On15:40 Navigating Social Eating Situations Without Derailing Progress18:51 A Smell That Instantly Brings Back a Memory19:39 Where Complete Beginners Should Start With Strength Training22:02 Should You Adjust Training Based on Sleep Quality?24:20 One Tiny Thing That Always Makes My Day Better25:49 How Stress Affects Fat Loss & Ways to Manage It28:05 What I'd Do If I Had €1,000 to Blow in 24 Hours29:08 One Non-Workout Habit That Helps My Clients Get Results31:07 Final Thoughts & Key Takeaways

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. 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 InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides 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

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 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 InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:13 Introduction – Let's Dive Into Your Fitness Questions00:27 How to Build Muscle Without “Getting Bulky”03:44 How Often You Should Change Your Workout Routine05:42 A Random Habit That Makes My Day Better09:51 Why You're Not Seeing Results Even If You're Doing Everything Right13:22 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 Up22:51 How to Balance Enjoying Food While Losing Fat25:34 Final Thoughts & Key Takeaways

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 deficitPlus, 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. 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 InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides 00:11 Introduction – Your Questions, My Answers02:01 Advice for People Who Keep Restarting Their Fitness Journeys03:48 How Much Sleep Affects Fat Loss & Muscle Gain07:14 A Childhood Memory That Still Makes Me Laugh09:03 What to Focus On If You Want to Lose Belly Fat10:40 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 Misunderstood17:39 Can You Build Strength & Muscle with Resistance Bands Alone?20:26 A Random Topic I Could Talk About for Hours23:13 How to Manage Hunger While in a Calorie Deficit24:31 Final Thoughts & Takeaways

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 weekPlus, 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. 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 InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:11 Introduction – Answering Your Fitness & Lifestyle Questions02:12 How to Stay Lean Without Obsessing Over Every Calorie03:41 How to Know If Your Workout Routine Is Actually Effective05:01 An Underrated Everyday Luxury That More People Should Appreciate06:57 Best Way to Get Stronger With Minimal Training Time09:35 A Fitness Rule That Annoys Me (And Why It's Wrong)10:44 A Travel Experience I'd Relive If I Could & Why13:23 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 Expect21:25 How to Build Muscle With Just 3 Training Days per Week24:08 Final Thoughts & Takeaways

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 doPlus, 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. 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 InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides 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

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 debatePlus, 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. 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 InstagramPatrick's InstagramPatrick's websiteMy XMy ThreadsMy YouTube channelFree Fitness Guides 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

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. 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 InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides 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

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 slowPlus, 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.Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube channelFree 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

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! Watch the 'Fitness in 5' YouTube Series HereSign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsFree Fitness Guides 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

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.Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsFree Fitness Guides 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

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 HereSign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsFree 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 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. Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube ChannelFree 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!

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.Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube ChannelFree Fitness GuidesTimestamps:(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

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. Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterInstagram Post Announcing My BJJ GraduationMy InstagramMy XMy ThreadsMy YouTube ChannelFree Fitness Guides 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 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. Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube ChannelFree Fitness Guides 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

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. Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterKim's WebsiteMy InstagramKim's InstagramMy XMy ThreadsMy YouTube ChannelKim's PodcastFree Fitness Guides 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

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. Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube ChannelFree Fitness Guides 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

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. Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube channelFree Fitness Guides 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

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. Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterSKTs InstagramMy InstagramSKTs Spotify channelMy XMy ThreadsMy YouTube channelSKTs YouTube channelFree Fitness Guides 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

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. Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramJeff's InstagramMy XMy ThreadsMy YouTube channelJeff's YouTube channelFree 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

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." Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramTerry's InstagramMy XMy ThreadsMy YouTube ChannelTerry's YouTube ChannelFree 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

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. Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube ChannelFree Fitness Guides 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

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. Become A 1-2-1 Online Fitness MemberBuy My Book, "Your Fat Loss Journey Starts Here"Sign-up For My Free 14-Day Fat Loss Kick-StarterMy InstagramMy XMy ThreadsMy YouTube ChannelFree Workout PlanFree Fat Loss Guide 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

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. 1-2-1 Online Fitness Member Inquiry FormBuy My Book, "Your Fat Loss Journey Starts Here"My InstagramGio's InstagramMarcel's InstagramGio's YouTubeMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet 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?

In this episode, I share a step-by-step plan to lose over 40lbs 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. 1-2-1 Online Fitness Member Inquiry FormBuy My Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator 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

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! 1-2-1 Online Fitness Member Inquiry FormBuy My Book, "Your Fat Loss Journey Starts Here"My InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy FacebookMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy FacebookMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMyles' InstagramMy XMyles' XMy ThreadsMyles' ThreadsMy FacebookMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleReferenced Threads Post on Adin RossMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat Sheet 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleReferenced Threads Post on Adin RossMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy TikTokMy LinkedInMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy TikTokMy LinkedInMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order My Book, "Your Fat Loss Journey Starts Here", on KindleMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order my Book on KindleMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. 1-2-1 Online Fitness Member Inquiry FormPre-order my Book on KindleMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. Pre-order my Book on Kindle1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. Pre-order my book on Kindle:USA AmazonUK AmazonCanadian AmazonAustralian AmazonFrench AmazonGerman AmazonJapanese Amazon 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. Pre-Order my book on Kindle:USA AmazonUK AmazonCanadian AmazonAustralian AmazonFrench AmazonGerman AmazonJapanese Amazon 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator 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

In this episode, I share a chapter from my upcoming book, "Your Fat Loss Journey Starts Here", specifically the chapter on fat loss plateaus. I expand on calorie tracking, scale weight, starvation mode, the newbie gains phase, and more! Kindle Pre-Order:USA AmazonUK AmazonGerman AmazonFrench AmazonDutch AmazonJapanese AmazonCanadian AmazonAustralian AmazonIndian Amazon 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator

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. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator 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

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. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy TikTokMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator 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