The Kirk Miller Podcast

Kirk Miller
  • 5.0 (8)
  • Health & Fitness
  • Updated Weekly

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. 5d ago ·  Video

    E224 | Why Success Doesn't Fix How You Feel with Richard D Moat

    In this episode, Kirk sits down with Richard D. Moat, an expert in emotional wellbeing, for a conversation about something we don't always know how to talk about: how we actually feel. Because success, achievement, relationships, and even a seemingly "good life" don't necessarily mean we feel good on the inside. Richard shares his perspective on emotional wellbeing, where our emotional patterns come from, why we often carry wounds from childhood and previous generations, and how learning to understand and express our emotions can transform the way we live. In this episode, we explore: Why emotional wellbeing starts with our relationship with our emotions How suppressed emotions can continue to affect us long after the original experience The emotional patterns and wounds we can inherit from previous generations Why the first seven years of life can have such a profound influence on how we relate to ourselves and others Why "reduce stress" isn't particularly useful advice unless we understand how to actually do it Richard's personal journey into emotional wellbeing following his father's cancer diagnosis Why high achievers can still feel unfulfilled despite external success How understanding our emotional needs can help us become more self-sufficient and fulfilled The difference between expressing emotions and acting them out Why creating a culture where talking about feelings is normal can change our relationships and communities Practical ways to start paying more attention to your emotional wellbeing Listen to the full episode of the Kirk Miller Podcast for a deeper conversation on emotional wellbeing, self-awareness, healing and what it really means to feel well. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

  2. Aug 16 ·  Video

    E223 | 5 Lessons From Founders Never Out Of Shape

    Lasting transformation rarely starts with another diet, training plan or productivity hack. It starts with changing the way you think. In this episode of The Kirk Miller Podcast, five guests share the mindset shifts that helped them overcome very different challenges and create lasting change in their health, performance and lives. Mustafa Sener, Richard Porter, Luke Bland, Viktoriya and Jason Graystone each bring a different perspective—from managing time and using emotions productively, to escaping an all-or-nothing mentality, overcoming addiction and completely changing long-held beliefs around food. Different people. Different challenges. But each story demonstrates how changing your thinking can ultimately change your behaviour and your results. In this episode: Mustafa Sener shares how planning and structure allow him to balance business, training, family and the things that matter most. Richard Porter explains how emotions—including negative ones—can become powerful fuel for growth rather than something to avoid. Luke Bland discusses breaking his all-or-nothing mentality and why achievable targets and the right community helped him create consistency. Viktoriya shares her experience of overcoming addiction, changing her identity and creating systems that support the person she wants to become. Jason Graystone challenges common beliefs around food, restriction and nutrition, and explains how changing his approach transformed his performance. The circumstances may be different, but the underlying lesson is the same: lasting change doesn't simply come from knowing what to do. It comes from changing the beliefs, behaviours and standards that determine what you consistently do. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

  3. Aug 9 ·  Video

    E222 | The Secret To Staying In Shape While Growing A Business

    Building a successful business shouldn't mean sacrificing your health in the process. In this episode of The Kirk Miller Podcast, Kirk breaks down three essential skills every founder, CEO and business leader needs to stay in shape while dealing with the demands of running and growing a business. The reality is that your diary won't always be predictable. There will be travel, meals out, long days, unexpected problems and periods where training and nutrition can't be perfect. The answer isn't waiting for life to become less busy. It's developing the skills to stay consistent when it isn't. Kirk explains how to make better food decisions when travelling or eating out, how to train effectively when time and equipment are limited, and how to adapt when your normal routine gets disrupted. The goal is to create a health and fitness strategy that works alongside your business rather than competing with it. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

  4. Aug 2 ·  Video

    E221 | How To Stay In Shape Without Stressing Over Calories

    Do you really need to count every calorie to stay in great shape? In this episode, Kirk explains why he hasn't tracked calories or macros for over 20 years, and how he's maintained a lean physique without obsessing over food. Instead of relying on apps and spreadsheets, he shares a simple framework built around consistency, awareness, and smart habits. Whether you're constantly travelling, running a business, or simply tired of tracking everything you eat, this episode will show you how to stay in shape with far less stress. In this episode: Why calorie counting isn't essential for everyone The two simple metrics Kirk uses to stay on track How daily weigh-ins provide valuable long-term feedback Why weekly visual check-ins matter just as much as the scales How to make adjustments without tracking every meal The importance of maximising movement and training with intent Why consistency beats perfection when it comes to nutrition How to enjoy flexibility without losing progress When calorie tracking may still be useful If you're enjoying the podcast, don't forget to subscribe, leave a review, and share this episode with someone who wants a simpler approach to staying in shape. Have a question you'd like Kirk to answer on a future episode? Get in touch, we'd love to hear from you. www.kirkmiller.co.uk

  5. Jul 26 ·  Video

    E220 | My Ten Best Training Tips

    Training doesn't need to be complicated. With so much conflicting advice online, it's easy to waste time chasing the latest workout trends instead of focusing on the principles that actually deliver results. The reality is that great training has always been built on a handful of fundamentals—and those fundamentals haven't changed. In this episode of The Kirk Miller Podcast, Kirk answers the most common training questions he receives and shares the 10 principles that consistently help people build muscle, lose body fat and improve their performance. Whether you're new to the gym or have been training for years, this episode will help you simplify your approach and get more from every workout. In this episode you'll learn: The training principles that produce the best long-term results. The biggest mistakes that hold people back in the gym. How to make every workout more effective. Why consistency will always beat the perfect programme. How to train for muscle, strength and fat loss more efficiently. The importance of progressive overload and proper technique. How much training you really need to see results. Common myths that stop people making progress. How to know if your training programme is actually working. The simple mindset shifts that lead to better performance. If you're looking to stop overthinking your workouts and start seeing better results, this episode will give you practical advice you can apply immediately. If you'd like help building a body, mindset and lifestyle that lasts, apply here: www.kirkmiller.co.uk

  6. Jul 19 ·  Video

    E219 | Summer Doesn't Make You Fat

    Summer doesn't make you gain weight. Holidays, barbecues, weekends away and social events aren't the problem. The real problem is losing the systems and routines that keep you healthy for the other nine months of the year. In this episode of The Kirk Miller Podcast, Kirk explains why so many people undo months of hard work every summer—and how a few simple habits can help you stay lean, energised and consistent without missing out on life. This isn't about restriction or avoiding social occasions. It's about building systems that allow you to enjoy summer while still feeling confident, healthy and in control. In this episode you'll learn: Why summer isn't the real reason people gain weight. The simple systems that create year-round consistency. Why starting your day with movement changes every decision that follows. How planning tomorrow today removes unnecessary stress. The importance of tracking the fundamentals without becoming obsessive. How to identify and protect your non-negotiable habits. Why weekly reflection is more powerful than waiting until September. How to enjoy holidays, meals out and social events without starting over. The biggest mistake people make every summer. How high performers stay healthy no matter what season they're in. If you want to enjoy your summer without sacrificing your health, confidence or energy, this episode will give you a practical framework you can implement immediately. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here:   www.kirkmiller.co.uk

  7. Jul 12 ·  Video

    E218 | From Burnt Out To Energised: My 6-Step Framework

    Feeling tired all the time isn't normal. Too many business owners and high performers accept low energy, constant stress and burnout as the price of success. The reality is, your energy is one of your greatest assets—and if you don't manage it, every area of your life suffers. In this episode of The Kirk Miller Podcast, Kirk shares the simple six-step framework he uses to help clients identify what's giving them energy, what's draining it, and exactly what to change. Rather than adding more to your already busy schedule, this episode encourages you to strip things back, assess the fundamentals, and make small adjustments that deliver a huge return. Whether you're struggling with fatigue, feeling overwhelmed, or simply want to perform at a higher level, this framework will help you regain control. In this episode you'll learn: Why managing energy is more important than managing time. The six areas that determine your energy and stress levels. How better planning creates more consistency and less overwhelm. The nutrition habits that fuel performance instead of draining it. Why movement creates energy—even when you feel tired. How recovery impacts your productivity, mood and decision-making. Practical ways to reduce stress without slowing down. Why your environment shapes your habits more than willpower. A simple Keep, Stop, Start exercise you can complete in minutes. How small changes can dramatically improve your physical and mental performance. If you feel like you're constantly running on empty, this episode will help you identify exactly what's holding you back and give you a practical framework to feel healthier, more focused and more energised. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

  8. Jul 5 ·  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.

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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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