The Leo Alves Podcast

Leo Alves
  • 5.0 (4)
  • FITNESS

I hope you've got your coffee handy. You'll need it as we share workout suggestions, nutrition hacks, consistency tips, life insights, a few laughs, and any other interesting topic, fitness or non-fitness related, thrown our way. What sets this podcast apart? It's just genuine conversations, experienced suggestions, and the occasional hard truth. So, let's make this journey together, one episode and a coffee at a time. Want more? Connect with me on Instagram and Twitter at @leoalvespt

  1. 1D AGO

    10 Brutally Honest Fitness Lessons That Work

    It took me nearly a decade in the gym to fully understand these fitness patterns — and I now see them repeatedly in people who feel stuck despite “doing everything right.” In this episode, I break down ten hard-earned lessons around energy, motivation, consistency, calorie awareness, and long-term progress. If you’ve ever felt like you know what to do but still struggle to execute consistently, this will likely hit close to home.   Sign up to my email list   🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life   Timestamps: 00:23 Introduction — Lessons 10 Years Taught Me 01:00 Energy & Motivation Misunderstandings 03:10 Why Low Motivation Often Means You Should Train 05:35 Feeling Older vs Compounding Poor Habits 09:46 Consistency Drift Most People Miss 12:15 Why Twice Weekly Training Still Wins 15:48 Why Half a Pound Per Week Isn’t Slow 20:25 The Mindset Shift That Changes Everything 23:26 Why Struggling With Fitness Is Normal 24:58 The Power of Simply Going for a Walk 26:35 Why People Underestimate Their Food Intake 29:13 Final Thoughts & Next Steps

    33 min

  2. FEB 26

    Why Fat Loss Feels Hard in the U.S.

    In this episode, I share what happened when I spent 10 weeks living in Texas, and why, despite being a fitness coach, my weight still crept up. The experience forced me to confront something most fitness advice ignores: your environment plays a massive role in your fat loss success. I break down how walkability, food accessibility, social pressure, and daily convenience can quietly work against you—especially if you live in the U.S.—and what you can actually do about it without relying on endless willpower.   🚀 Work With MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life   Timestamps: 01:33 Why Fat Loss Feels Harder Than Expected 02:56 Arriving in Texas: The Environment Shock 04:10 The Sonic Moment (Convenience Wins) 05:36 When Walking Suddenly Isn’t Normal 07:05 The Big Realisation About Environment 09:30 What Many U.S. Clients Experience 11:23 Free 14-Day Fat Loss Kick-Starter

    14 min

  3. FEB 19

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

    In this episode, I’m joined by Andrew Coates to unpack the current state of the fitness industry and the explosion of health information online. We discuss why even experts don’t agree, how social media rewards status games over nuance, and why over-optimising your approach can stall real progress. We also dive into the future of trends like the carnivore diet, the evolution of GLP medications, and why many people wrongly believe they’re the exception when it comes to calorie expenditure.   🔗 Andrew's Links Instagram • Threads 🚀 Work With Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My Book Your Fat Loss Journey Starts Here 📲 Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life   Timestamps: 00:36 Who Is Andrew Coates 01:35 Andrew’s Social Media Growth 02:18 Why Andrew Cares Less About Social Media Now 03:55 The Current State Of Threads 07:01 The Overload Of Fitness Information Online 12:05 Why Health Experts Disagree 16:30 Andrew’s Experience On Threads & Bad Advice 17:49 The Social Media Status Game 22:50 People Pleasing & Why It Sabotages Fitness 30:24 When Optimisation Goes Too Far 33:42 Coaches Oversimplifying Their Messaging 38:05 The “I’m The Exception” Calorie Myth 40:04 Fitness Trends That Will Fade 40:34 The Carnivore Diet Debate 45:52 The Future Of GLP Medications 52:27 Where To Follow Andrew Coates

    54 min

  4. FEB 13

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

    In this solo Q&A episode, I answer 15 honest questions about fat loss, strength training, consistency, calorie tracking, intermittent fasting, supplements, burnout, and the minimum effective dose of training for busy adults. If you’re lifting three times per week but not seeing results, struggling to stay consistent despite knowing what to do, or wondering whether fat loss is moving too slowly, this episode breaks it down clearly.   🚀 Work With Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My Book Your Fat Loss Journey Starts Here 📲 Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life   Timestamps: 00:26 Lifting 3x Per Week But No Results — What I’d Check First 02:15 Why Smart People Still Struggle With Consistency 05:20 Starting a €1,000 Trading Card Collection From Scratch 07:20 Calorie Tracking — Temporary Tool or Long-Term Strategy? 08:35 Burnout vs Avoiding Discomfort 12:30 A Risky Decision That Made Sense 14:49 How Slow Is Too Slow For Fat Loss? 17:00 A Fictional Character That’s Actually Well Written 18:34 Are Supplements Mostly a Waste of Money? 21:05 Is Intermittent Fasting Superior for Fat Loss? 22:57 The Most Overrated Fitness Trend Right Now 24:36 One Card I’d Struggle to Ever Sell 25:46 Minimum Effective Dose of Strength Training 26:47 What I’ll Regret Not Pursuing in Five Years 28:10 The One Habit to Prioritise for the Next 6 Months

    30 min

  5. FEB 7

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

    In this episode, I sit down with Sleeve No Card Behind to talk about Pokémon card rarity, investing mistakes, and how rarity levels are shaping the modern hobby. We dive into missed opportunities like shadowless first edition Charizard, why top-tier vintage cards rarely crash, and whether YouTube helps or harms long-term enjoyment of collecting. We also cover Pokémon’s lack of pull-rate transparency, the risks of addiction in trading cards, and powerlifting and calisthenics.   "Sleeve No Card Behind" YouTube Channel   🚀 Work With Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My Book Your Fat Loss Journey Starts Here 📲 Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life   Timestamps: 00:41 Who Is Sleeve No Card Behind (Pokémon Card YouTuber Background) 01:39 Why Oliver Started a Pokémon Card YouTube Channel 03:37 How Pokémon YouTubers Decide What Videos to Make 06:33 The Absurd Levels of Rarity in Modern Trading Cards 08:06 Will One Piece TCG Hype Last Long-Term? 10:55 Changing Views on Pokémon Card Investing 13:20 Missing Out on a Shadowless First Edition Charizard 15:45 Why Top 1% Vintage Pokémon Cards Rarely Crash 17:08 Pokémon Cards Oliver Would Never Sell (And Why) 19:55 Does YouTube Ruin or Improve the Pokémon Hobby? 22:22 The Moment the Channel Showed Real Potential 31:02 Why the Ancient Mew Video Was a Last-Minute Upload 32:38 Advice for Starting a Pokémon YouTube Channel Today 34:20 Honest Thoughts on the Current State of the Hobby 39:35 Pokémon Introducing Numbered Cards Explained 44:40 Pokémon as a Company Is Extremely Secretive 47:17 Transparency (or Lack of It) With Pokémon Pull Rates 49:05 When Trading Cards Become Addictive 50:55 The Coolest Opportunities From Growing a YouTube Channel 53:20 Powerlifting and Discipline Outside of Pokémon 56:35 Transitioning From Powerlifting to Calisthenics 01:01:38 Favourite Powerlifting and Calisthenics Exercises 01:06:00 Why Discipline Beats Motivation 01:07:22 Where to Find Sleeve No Card Behind Online

    1h 8m

  6. JAN 31

    The Boring Middle of Fitness and Why It Matters

    In this episode, I break down the “boring middle” of fitness — the phase where nothing is wrong, progress feels flat, and motivation has worn off. I'll talk about why this stage confuses so many people, the common mistakes that cause slow drift backwards, and what long-term consistency actually looks like beyond hype and fresh starts.   🚀 Work With Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My Book Your Fat Loss Journey Starts Here 📲 Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life   Timestamps: 00:10 The Boring Middle of Fitness Explained 01:16 The Lie We’re Sold About Fitness Progress 03:40 How People Drift Away From Fitness 04:35 Common Mistakes People Make When Fitness Gets Boring 06:10 Discipline, Identity, and Sustainable Fitness Habits 07:43 Why the Boring Middle Is the Most Important Phase

    9 min

  7. JAN 24

    What Consistent People Do Differently (That No One Mentions)

    Most people believe consistent people are simply more motivated or disciplined — but that’s not what’s actually happening. In this episode, I break down what consistent people really do differently, and why so many fitness plans fall apart even when you care and know what to do.   🚀 Work With Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My Book Your Fat Loss Journey Starts Here 📲 Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life   Timestamps: 02:54 Why motivation and discipline are misunderstood 04:32 What “being consistent” actually means (and what it doesn’t) 06:15 The difference between disruption and failure 08:44 How consistent people think about missed workouts 11:06 Optimising for repeatability instead of perfect plans 13:19 Why restarting every Monday keeps you stuck 14:47 Final thoughts on sustainable consistency

    17 min

  8. JAN 15

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

    Ever wondered why you keep starting over every Monday? In this episode, I break down the real psychology behind the “fresh start” mindset — why it feels good in the moment, why it keeps you stuck long-term, and what actually creates consistency that lasts longer than a week. I share coaching lessons, real client examples, and personal stories about perfectionism, snacking triggers, weekend spirals, and the start-stop cycle so many people fall into.   🚀 Work With Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My Book Your Fat Loss Journey Starts Here 📲 Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life   Timestamps: 00:30 Why Mondays Feel Like A Reset 06:44 The All Or Nothing Trap 07:16 How Weekends Destroy Momentum 08:59 The Psychology Behind “Starting Fresh” 10:50 Snacking, Stress, And Dopamine Loops 12:20 Why Motivation Isn’t The Problem 14:15 The 3 Steps To Breaking The Monday Cycle 20:44 Final Thoughts And Practical Takeaways

    24 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

I hope you've got your coffee handy. You'll need it as we share workout suggestions, nutrition hacks, consistency tips, life insights, a few laughs, and any other interesting topic, fitness or non-fitness related, thrown our way. What sets this podcast apart? It's just genuine conversations, experienced suggestions, and the occasional hard truth. So, let's make this journey together, one episode and a coffee at a time. Want more? Connect with me on Instagram and Twitter at @leoalvespt

Information

  • Creator
    Leo Alves
  • Years Active
    2020 - 2026
  • Episodes
    258
  • Rating
    Explicit
  • Copyright
    © 2020 Leo Alves, Kairos
  • Show Website
    The Leo Alves Podcast