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. 4D AGO

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. JAN 8

    15 Honest Answers About Fitness, Consistency, and Life

    In this Q&A episode, I answer 15 honest questions about fat loss, consistency, and fitness for people with busy, chaotic lives. I cover the minimum effective dose for fat loss, whether tracking food still matters when consistency is shaky, what people overthink that barely moves the needle, and what a “good enough” week actually looks like.   🚀 Work With Me 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: 00:11 Introduction: fitness, real life, and mental overload 00:43 Minimum effective dose for fat loss when life is chaotic 03:47 Is tracking food worth it if consistency is shaky? 06:39 What surprised you most about getting into your 30s 08:37 What people overthink that barely moves the needle 11:02 Protein obsession: helpful or distracting? 14:46 What collecting teaches about patience and long-term thinking 19:01 What a “good enough” fitness week really looks like 20:14 What to stop worrying about in 2026 21:01 Which Marvel character people misunderstand the most 22:37 How long you should actually stick with a plan 23:43 What hasn’t changed about you as much as expected 25:42 If you can only be consistent with one thing 26:49 Which anime character resonates more as you get older 28:01 The smallest habit that boosts confidence the most 29:02 How hobbies can subtly sabotage health 31:00 Closing thoughts

    33 min

  7. JAN 1

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

    In this episode, I break down how to set yourself up for real health and fitness success in 2026. I explain why most New Year’s goals fail, how to create realistic fitness and nutrition goals, and why structure, consistency, and accountability matter far more than willpower. You’ll learn how to track progress properly, optimise your environment, and build habits that actually last beyond January.   🚀 Work With Me 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: 00:59 Why Motivation Fails and What to Rely on Instead 02:56 How to Set Specific Fitness Goals That Work 05:09 Why You Need a Structured Workout Plan 07:30 Simple Nutrition Rules for Long-Term Fat Loss 11:44 The Right Way to Track Fitness Progress (Beyond the Scale) 18:31 Rest, Recovery, and Avoiding Burnout 20:10 Why Accountability Changes Everything 23:05 How to Optimise Your Environment for Consistency 26:33 Key Takeaways for Fitness Success in 2026 27:06 How to Work With Me 1:1 Online

    29 min

  8. 12/16/2025

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

    In this Q&A episode, I answer 15 real questions covering fat loss, training 2–3 times per week, protein intake, calorie tracking, walking vs the gym, and what actually matters for long-term results. I also share a few personal answers about discipline, habits I’ve had to rein in, living in multiple countries, and beliefs I’ve changed since my early 20s.   🚀 Work With Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 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: 00:39 Training 2–3 Times Per Week: What Actually Matters 02:07 Is Fat Loss Slower in Your 30s and 40s? 05:07 The Most Overcomplicated Part of Fat Loss 06:53 Living in Multiple Countries: The Move That Changed Me Most 08:40 Do You Need to Track Calories to Lose Fat? 09:21 How Much Protein Is “Enough” for Fat Loss? 10:17 A Habit I Had to Deliberately Limit 11:21 The Biggest Mistake With “Healthy Eating” 11:56 What I’m Trying to Improve Outside of Fitness 13:41 What a “Good” Training Week Looks Like 15:30 Where I’m Disciplined — and Where I’m Not 18:23 Walking vs Gym Training for Fat Loss 19:36 What to Focus on When Fitness Feels Overwhelming 20:40 A Belief From My Early 20s I’ve Changed My Mind On 21:55 What People Worry About in Fitness That Almost Never Matters 25:18 Subscribe to This Fitness Podcast

    26 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
    255
  • Rating
    Explicit
  • Copyright
    © 2020 Leo Alves, Kairos
  • Show Website
    The Leo Alves Podcast