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

    E217 | The 1% Mentality: Shaping Your Standards

    You already know what to do. Train. Eat well. Move more. Sleep better. So why do so many people still struggle to stay in shape, full of energy and consistent year-round? In this episode, Kirk explains why information isn't the problem, your standards are. You'll learn how to stop relying on motivation, define your minimum non-negotiable standards, and build a system that keeps you progressing even when life gets busy. In this episode: Why awareness without implementation is pointless The difference between your highest standards and your minimum standards Why most people only execute when conditions are perfect The simple framework for staying consistent across all 52 weeks of the year Why lowering your volume and increasing your intensity can produce better results How becoming a dad changed Kirk's training—but not his standards The question everyone should ask themselves: Are my current standards enough to meet my expectations? If you're tired of starting over every few months, this episode will help you build standards that last.

    56 min

  2. Jun 28 ·  Video

    E216 | The Missing Link For Year-Round Health, Confidence & Energy

    Most people don't struggle because they lack knowledge. They struggle because they lack accountability. In this episode of The Kirk Miller Podcast, Kirk explains why accountability is the missing link between knowing what to do and actually doing it consistently. Whether your goal is to lose body fat, build muscle, improve your health, or perform better in business, accountability creates the standards, structure and feedback that keep you moving forward when motivation inevitably disappears. Kirk shares why so many ambitious people continue to start over despite having more information than ever before, and how measuring your progress, raising your standards and surrounding yourself with the right people can completely change your results. This isn't about relying on someone else forever. It's about creating a system that keeps you accountable until the behaviours become part of who you are. In this episode you'll learn: Why accountability is more powerful than motivation. The biggest reason people struggle to stay consistent. How to measure progress instead of relying on feelings. Why successful people still invest in coaches and mentors. The role standards play in lasting transformation. How to build accountability into your daily routine. Why feedback accelerates progress. The difference between knowing and doing. How to stop constantly starting over. Why the right environment changes everything. If you're tired of making promises to yourself that never last, this episode will help you build a system that creates year-round health, confidence and energy. If you're a founder, CEO or business leader who wants to build a body and mindset that lasts, apply to Built To Last here: www.kirkmiller.co.uk

    21 min

  3. Jun 21 ·  Video

    E215 | How To Manage Calories Easily (Anywhere)

    Nutrition has become far more complicated than it needs to be. Most people know they need to eat better. They've tried meal plans, calorie tracking apps, cutting carbs, cutting fats, fasting, and every new diet trend that promises faster results. Yet despite all the information available, food remains the biggest obstacle standing between them and their goals. In this episode of The Kirk Miller Podcast, Kirk shares a simple framework that removes the overwhelm from nutrition and makes food management far easier to understand and apply. Whether your goal is fat loss, building lean muscle, improving performance, preparing for a HYROX event, or simply optimising your health, this episode explains why focusing on one key variable can simplify the entire process. Kirk breaks down the role of protein, fibre, fats, and carbohydrates, explaining why most people should keep three of these consistent and only adjust one based on their goals. Rather than obsessing over exact calorie numbers or constantly changing multiple variables at once, this practical approach provides a repeatable system that can be applied regardless of whether you're tracking food, following a meal plan, or eating on the go. This episode is designed for busy business owners, leaders, and professionals who want a straightforward way to improve their results without adding more complexity to their lives. In this episode: Why nutrition is often overcomplicated The simplest framework for managing food How to approach fat loss without extreme dieting Why protein intake should remain consistent The importance of fibre for health and performance Understanding fat intake and hormone health The role carbohydrates play in fat loss and performance How to adjust food intake based on your goals A practical approach to sustainable nutrition Building a healthier relationship with food If you'd like help implementing a nutrition and fitness strategy that works in the real world, apply here: www.kirkmiller.co.uk

    9 min

  4. Jun 14 ·  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

  5. 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

  6. 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

  7. 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

  8. 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
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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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