The Kirk Miller Podcast

Kirk Miller

The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. This show is about giving you the unfiltered truth, telling you exactly what it takes to get - and more importantly stay - in unbelievable shape. Not just physically but emotionally and mentally too. Former pro footballer and Men's Health Cover Model Kirk has travelled the world, mastering his craft across all areas; not just fitness, training or nutrition, but all the components of mindset and human behaviour to help you look better, feel better and live life on your own terms. He has worked with some phenomenal mentors such as Tony Robbins and Brendon Burchard, who've helped him really understand what it takes to create lasting change, really take control of your behaviour and positively influence your habits. So tune in every week to world-class mindset, fitness and wellness content that will create results that are built to last - listen carefully, take massive action and you will take your mind, body and life to another level.

  1. 1d ago ·  Video

    E214 | How I Dropped Fat Without Working Out

    Most people assume that if they can't train, they'll automatically gain weight, lose fitness, and undo years of hard work. In this episode of The Kirk Miller Podcast, Kirk shares the lessons learned from a period where injury forced him to step away from training and completely rethink his approach to health and fitness. Instead of focusing on what he couldn't do, Kirk shifted his attention to what remained within his control. Through better nutrition, improved sleep, increased daily movement, and a disciplined mindset, he not only maintained his physique but actually reduced body fat without stepping foot in the gym. This episode is a powerful reminder that sustainable health isn't built on perfect conditions. It's built on adaptability, self-awareness, and the ability to execute the fundamentals when life doesn't go to plan. Kirk discusses the importance of accepting setbacks, adjusting expectations, and avoiding the all-or-nothing thinking that causes so many people to abandon their goals when obstacles arise. He also shares how regular check-ins, accountability, and asking a simple question—"What would a high performer do?"—helped him stay consistent during a challenging period. Whether you're currently dealing with an injury, a busy season in business, travel, family commitments, or simply struggling to stay on track, this episode will show you how to maintain momentum when circumstances aren't ideal. In this episode: How Kirk dropped body fat without training The mindset shift that changed everything Why acceptance is crucial during setbacks The role of nutrition when exercise is limited How sleep impacts body composition and recovery Increasing daily movement without formal training Avoiding all-or-nothing thinking The importance of self-awareness and accountability Protecting your energy during difficult periods Thinking and acting like a high performer If you'd like help building a body, mindset, and lifestyle that can withstand life's inevitable challenges, apply here: www.kirkmiller.co.uk

    23 min

  2. Jun 7 ·  Video

    E213 | Simplifying Food Management In The Real World with Neil Lewis MBE

    Most people don't struggle with nutrition because they lack information. They struggle because they overcomplicate it. In this episode of The Kirk Miller Podcast, Kirk sits down with Neil Lewis MBE—entrepreneur, endurance athlete, and long-time Built To Last member—to discuss the realities of managing nutrition in the real world whilst balancing business, family, travel, and life. Despite decades of success in business and sport, Neil openly shares how food remained one of the biggest challenges throughout his health journey. Together, he and Kirk unpack the lessons, systems, and standards that finally allowed him to simplify nutrition, improve consistency, and achieve results that lasted. This conversation explores why so many high performers still struggle with food, the dangers of chasing perfection, and how building simple, repeatable habits creates long-term success. Neil shares the mindset shifts that helped him stop relying on willpower, remove decision fatigue, and create a sustainable approach to eating that works alongside a busy life rather than against it. If you've ever felt overwhelmed by conflicting nutrition advice, struggled to stay consistent, or wondered how to manage food without obsessing over it, this episode will help you cut through the noise and focus on what actually matters. In this episode: Why successful people still struggle with nutrition The biggest food mistakes high performers make How to simplify food management and reduce decision fatigue The role of structure, planning, and consistency Why perfection is the enemy of long-term success Building habits that work in the real world Managing nutrition around business, family, and travel The standards required to stay in shape year-round Why sustainable results always beat quick fixes Lessons from inside the Built To Last programme If you'd like help creating a sustainable approach to fitness, nutrition, and performance, apply here: www.kirkmiller.co.uk

    20 min

  3. Jun 1 ·  Video

    E212 | From Rock Bottom to Ironman: How Luke Bland Changed Everything

    In this episode of The Kirk Miller Podcast, Kirk sits down with Luke Bland to explore one of the most inspiring transformation stories ever shared on the show. Luke's journey didn't begin with Ironmans, 100-mile races or marathon finish lines. It began with self-doubt, unhealthy habits, and a life that was heading in the wrong direction. Through a complete shift in mindset, environment, and personal standards, Luke transformed not only his body, but his entire identity. Together, Kirk and Luke unpack the decisions, challenges, and lessons that helped him go from struggling with direction and confidence to becoming an endurance athlete capable of extraordinary physical and mental feats. Luke shares how joining the Built To Last community became a turning point in his life, giving him the accountability, support, and belief he needed to start operating at a higher level. He opens up about the role sobriety played in his transformation, why discipline became his superpower, and how changing the story he told himself unlocked a completely different future. Throughout the conversation, Luke reflects on the experiences that shaped him, including completing his first marathon, crossing the finish line of an Ironman, and running 100 miles in under 24 hours. But more importantly, he explains why those achievements were simply the result of becoming a different person. This episode is packed with powerful lessons on resilience, personal growth, identity change, and the importance of surrounding yourself with people who challenge you to become better. In This Episode: Luke's journey from scaffolder to endurance athlete How joining Built To Last changed his trajectory The mindset shifts that transformed his life Why sobriety became a catalyst for growth Lessons learned from marathon running, Ironman and ultra-endurance events The importance of community, accountability and environment How changing your identity changes your results Why discipline matters more than motivation The role family plays in creating lasting success What Luke's biggest challenges taught him about resilience If you've ever felt stuck, doubted your potential, or wondered whether lasting change is possible, this conversation will show you exactly what's possible when you commit to becoming a better version of yourself. To learn more about Built To Last or apply to work with Kirk and his team, visit: https://www.builttolast.co/apply

    22 min

  4. May 24

    E211 | 6 Weeks Into Built To Last: Founder Opens Up

    In this episode of The Kirk Miller Podcast, Kirk sits down with entrepreneur, investor, and hedge fund founder David to discuss his experience after his first 6 weeks inside Built To Last. After decades of building and selling businesses, travelling constantly, and operating in high-pressure environments, David openly shares why health and fitness became the one area of his life that lacked consistency — despite success everywhere else. This conversation goes far beyond training and nutrition. It explores the real reason many entrepreneurs struggle to stay in shape: Decision fatigue, lack of accountability, poor environments, and constantly putting themselves last while building everything else around them. David shares what surprised him most about Built To Last, the power of being surrounded by high-performing people, and why this experience has already become "life-changing" after only a few weeks. Inside this episode, they discuss: Why many successful entrepreneurs struggle with consistency The hidden cost of constantly prioritising business over health Why accountability changes everything The importance of environment and peer groups How high performers can simplify health and fitness Why most people fail when they try to do it alone The role of identity in long-term transformation How to build standards that actually last Why health impacts business performance more than people realise The balance between discipline, enjoyment, and sustainability The conversation also dives into the deeper philosophy behind Built To Last — not just creating physical transformations, but helping people become more complete human beings across health, business, leadership, confidence, relationships, and life. This episode is for business owners, entrepreneurs, founders, and ambitious people who know they're capable of more — but need the right environment, structure, and people around them to truly unlock it. Because long-term transformation is never just about food and training. It's about who you become in the process. Apply for Built To Last: https://www.builttolast.co/apply

    23 min

  5. May 17 ·  Video

    E210 | Can You Still Get Lean Without Quitting Alcohol?

    In this episode of The Kirk Miller Podcast, Kirk breaks down one of the most common questions people ask when trying to transform their body: Can you still drink alcohol and get lean? The honest answer? Yes — but it comes with consequences, trade-offs, and a level of self-awareness most people avoid. Kirk shares his own journey with alcohol, including years of binge drinking while still managing to stay lean physically — but realizing over time that his relationship with alcohol was far from healthy, productive, or in alignment with the person he wanted to become. This episode isn't about telling people they can never drink again. It's about understanding why you drink, what alcohol is costing you, and whether your current habits are helping or hurting your goals. Inside the episode, Kirk discusses: The real impact alcohol has on fat loss and performance Why drinking slows progress — physically and mentally The hidden behavioural patterns behind alcohol consumption How many people use alcohol to escape stress, pressure, or emotion Why "moderation" is harder than most people admit The importance of discipline and emotional control How to stop living in a reactive cycle What helped Kirk regain control of his drinking habits How to build a healthier relationship with alcohol Why getting lean is about identity, not just calories This episode is designed to challenge your thinking around alcohol, habits, and self-control — without extremes, guilt, or unrealistic expectations. Because long-term transformation isn't built through restriction alone. It's built through awareness, discipline, and learning how to align your behaviours with the person you want to become. Apply for Built To Last: https://www.builttolast.co/apply

    48 min

  6. May 10

    E209 | 'The Mindset Shift Every Founder Needs Under Pressure' with Martin Brady

    In this episode of The Kirk Miller Podcast, Kirk sits down with former military sniper, coach, and close friend Martin Brady for a powerful conversation on pressure, identity, leadership, and personal growth. After spending 18 years in the military operating under extreme pressure, Martin shares the lessons that shaped him — from boxing as a young athlete to serving as a sniper, building a successful coaching business, and eventually confronting the reality that external success means very little if your internal world is falling apart. The episode explores the truth about pressure: Why some people crumble under it while others grow through it. Martin opens up about the identity struggles that drove him for years, how pressure became both his fuel and his prison, and the turning point that forced him to completely reinvent the way he approached life, business, and performance. Inside this conversation, they discuss: Why pressure isn't the enemy — your relationship with it is The mindset shift that changed Martin's life forever Lessons from 18 years as a military sniper Why many high performers secretly feel trapped The hidden cost of always chasing achievement How to perform under pressure without burning out Rebuilding your identity after success The importance of leadership, discipline, and self-awareness Why most people stay stuck in old belief systems How to create real transformation from the inside out Martin also shares the mission behind "Built To Lead," the work he and his wife Rosanne are doing to impact the next generation, and why helping young people build resilience and self-belief has become such an important part of their future vision. This episode is for anyone who feels overwhelmed, stuck, under pressure, or constantly chasing more while still feeling unfulfilled. Because real growth doesn't come from avoiding pressure. It comes from learning how to use it. Listen now and let us know your biggest takeaway. Apply for Built To Last: https://www.builttolast.co/apply

    1h 10m

  7. May 3

    E208 | '10 Standards The Best Built To Last Clients Live By, To Stay In Shape Year Round'

    In this episode of The Kirk Miller Podcast, Kirk breaks down the 10 non-negotiable standards that the best Built to Last clients live by. This isn't about quick fixes, short-term diets, or relying on motivation. It's about building a lifestyle and identity that keeps you in shape year-round — regardless of how busy life gets. These are the standards most people ignore… but they're the ones that actually work. In this episode, Kirk covers: Why habits matter more than motivation Why training is a non-negotiable (even when you don't feel like it) How your environment shapes your results The importance of structured eating Why performance should come before aesthetics How emotional control impacts your consistency Why quick fixes always fail long-term How to stay on track when life gets chaotic Why sleep is one of the biggest performance drivers The mindset shift needed to stop settling for average This is what separates people who get in shape… from those who stay in shape. For more information on what was discussed in this episode head to https://www.builttolast.co/apply The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

    10 min

  8. Apr 26

    E207 | What High Performers Do Differently To Optimise Energy

    *]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-6973952e-6854-832f-8a1e-0cc990a89c29-0" data-testid= "conversation-turn-133" data-scroll-anchor="false" data-turn= "assistant"> In this episode of The Kirk Miller Podcast, Kirk breaks down one of the biggest mistakes high performers make: confusing being busy with actually making progress. You can work long hours, stay constantly switched on, and still feel stuck. Why? Because productivity isn't just about time management — it's about energy management. Mental energy, physical energy, and emotional energy all influence how you perform, lead, and execute. Learn how to manage them properly, and everything changes. In this episode, Kirk discusses: Why being busy doesn't mean you're being effective The myth of grinding 24/7 How constant work destroys decision-making and focus Why always being available is hurting your business The truth about multitasking (and why it keeps you average) How to use deep work blocks to get more done in less time Why your hardest tasks should be done at peak energy times How to identify your "needle-moving" activities The power of automating, delegating, and eliminating low-value tasks Why weekly self-audits are essential for growth The Bigger Takeaway Most people don't need more hours. They need better use of the hours they already have. Protect your focus Guard your energy Prioritise what matters Stop doing things that don't move the needle Success rarely comes from doing more. It usually comes from doing less — better. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

    11 min
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About

The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. This show is about giving you the unfiltered truth, telling you exactly what it takes to get - and more importantly stay - in unbelievable shape. Not just physically but emotionally and mentally too. Former pro footballer and Men's Health Cover Model Kirk has travelled the world, mastering his craft across all areas; not just fitness, training or nutrition, but all the components of mindset and human behaviour to help you look better, feel better and live life on your own terms. He has worked with some phenomenal mentors such as Tony Robbins and Brendon Burchard, who've helped him really understand what it takes to create lasting change, really take control of your behaviour and positively influence your habits. So tune in every week to world-class mindset, fitness and wellness content that will create results that are built to last - listen carefully, take massive action and you will take your mind, body and life to another level.

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