The Leo Alves Podcast

By Leo Alves

Fitness advice is everywhere. Most of it either overcomplicates things or pretends getting in shape is the only thing you have going on in your life.

This podcast is the opposite.

I talk about getti... more

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FAQs about The Leo Alves Podcast:

How many episodes does The Leo Alves Podcast have?

The podcast currently has 279 episodes available.

The Leo Alves Podcast episodes:

April 18, 2022 Living in the USA: My Year Abroad
In this personal episode, I reflect on my transformative year as a UK student studying abroad in Vermont, USA. From cultural shocks to personal growth, I share stories, lessons, and how living abroad changed my perspective forever.

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Timestamps:
(01:10) The Decision to Study Abroad in the USA
(02:45) Navigating the Application Process and Challenges
(05:00) First Impressions: Arriving in Vermont
(08:15) My First Night: Homeless in the Airport
(10:30) Life at the University of Vermont: Meeting New People
(13:20) Cultural Differences: UK vs. USA
(15:45) The Drinking Culture and Social Life
(18:00) Friendships and Memorable Experiences
(21:30) Traveling While Abroad: Canada and Cuba
(24:00) The Impact of Living Outside My Comfort Zone
(25:45) Why Everyone Should Live Abroad Once
...more
27min
April 16, 2022 Keto for Weight Loss? My Unfiltered Opinion
Are you considering the keto diet for weight loss? In this episode, I share my honest thoughts on the diet, covering its pros, cons, and misconceptions. Learn why it may not be the most sustainable approach and what really works for lasting fat loss.

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Timestamps:
(00:50) Why I Don’t Recommend Keto
(01:40) Keto for Weight Loss: The Pros
(02:15) The Truth About Keto and Rapid Weight Loss
(03:30) Keto’s Unsustainable Approach Explained
(04:50) Keto and Social Situations: The Struggle
(06:30) Why Carbs Aren’t the Enemy
(08:00) Debunking Keto Myths: Calorie Deficit vs. Ketosis
(09:15) Keto’s Impact on Fiber Intake and Constipation
(10:00) My Closing Thoughts on Keto
...more
12min
April 14, 2022 5 Supplements I Recommend and Why
Are you confused about supplements? In this episode, I break down the only supplements worth considering for fitness, including protein powder, creatine, vitamin D, omega-3, and multivitamins. Plus, I share why BCAAs might not be worth your money.

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Timestamps:
(01:00) Supplements Matter, But Only After This
(02:15) Protein Powder: Convenience and Benefits
(04:30) Creatine Monohydrate: The Proven Supplement
(06:20) Vitamin D: Immune and Bone Health Essential
(07:50) Omega-3 and Multivitamins: Covering Your Bases
(09:00) Supplements for Vegans and Vegetarians
(09:45) Why BCAAs Are a Waste of Money
(10:40) Closing Thoughts and Encouragement
...more
11min
April 12, 2022 No Results? Follow This Fitness Checklist
Are you struggling to make progress in your fitness journey? In this episode, I share a step-by-step checklist to uncover what’s holding you back. I've got you covered, from consistency and progressive overload to accountability and mindset.

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Timestamps:
(01:00) Why I’m Going Hard on Podcasts This Month
(02:10) The Most Important Factor: Consistency
(03:20) How to Create a Consistency Calendar
(04:50) Focusing on the Right Things: Sleep, Nutrition, and More
(06:30) Are You Progressively Overloading in Workouts?
(07:40) Why Chasing a Feeling Doesn’t Work
(09:20) Avoiding Muscle Imbalances in Training
(10:45) Are You Changing Things Up Too Often?
(12:15) The Dangers of Being Too Aggressive with Diet and Workouts
(13:50) Why Accountability is a Game Changer
(15:00) The Importance of Having a Plan
(16:30) Stop Comparing Yourself to Others
(18:00) Final Thoughts: Focus on What Matters
...more
20min
April 08, 2022 UK Menu Calorie Laws: My Thoughts
In this episode, I explore the UK’s new law requiring calorie counts on menus for large and medium-sized restaurants. I weigh the pros and cons, consider the impacts on health and eating habits, and discuss potential solutions to strike a balance for everyone.

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Timestamps:
(00:10) Why I’m Playing Devil’s Advocate
(01:08) Obesity Statistics in the UK
(01:56) Government’s Focus: Majority vs. Minority
(03:50) My Suggested Solution: Two Menu Options
(04:45) Cons: Impact on Children and Eating Disorders
(06:45) Does This Overemphasise Calories Over Nutrition?
(07:55) Why I Don’t Always Want to See Calories
(09:20) Pros: A Step Toward Tackling Obesity
(10:30) Better Informed Choices for Weight Loss
(11:15) Encouraging Healthier Restaurant Options
(12:10) The Starbucks Frappuccino Example
(13:45) Why Nutrition Education Should Start in Schools
(15:28) Debunking the Good vs. Bad Calories Myth
(16:15) Final Thoughts: A Balanced Approach
...more
17min
April 07, 2022 Advice I’d Give My Younger Self About Fitness
In this episode, I share everything I’d do if I could restart my fitness journey from scratch. From focusing on resistance training and setting performance goals to the value of hiring a coach, I offer tips to help beginners avoid common mistakes and build a sustainable fitness routine.

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Timestamps:
(00:42) Topic: Starting My Fitness Journey Over
(01:17) My Fitness Goals When I First Started
(02:10) Why I’d Hire a Coach If I Could Go Back
(05:20) Starting With Resistance Training: Key Tips
(06:30) Avoiding the "Bro Split" Workout Mistake
(07:18) Shifting Focus From Aesthetics to Performance Goals
(09:10) Why Starting Slowly Is Better Than Doing Too Much
(10:27) Cardio for Health, Not Fat Loss
(12:23) Nailing Consistency Before Adding More
(14:10) Step Goals: Why Walking Matters More Than You Think
(17:22) Supplements I’d Use If I Started Over
(19:40) Recap: Key Lessons for Beginners
(20:54) Final Thoughts and How to Reach Me
...more
22min
April 03, 2022 What You Should Know About Intermittent Fasting
In this episode, I share my experiences and insights on intermittent fasting. From its benefits and drawbacks to common misconceptions, I cover everything you need to decide if intermittent fasting is right for you.

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Timestamps:
(00:25) Why I Re-Recorded This Podcast
(01:01) Pros of Intermittent Fasting: Overview
(01:11) Is Intermittent Fasting a Good Tool for Weight Loss?
(02:26) Flexibility: A Key Advantage of Intermittent Fasting
(03:12) How Fasting Frees Up Time for Productivity
(04:10) Cognitive Benefits: Fact or Fiction?
(05:56) Transitioning to the Cons of Intermittent Fasting
(06:07) Why Intermittent Fasting Is Overrated
(06:50) The Misconception of Guaranteed Weight Loss
(07:29) The Risks of Taking Fasting Too Far
(08:45) Can Intermittent Fasting Encourage Binge Eating?
(10:56) Why You Should Avoid Extreme Fasting Practices
(12:07) How Gurus Overhype Intermittent Fasting
(14:06) The Truth About Skipping Breakfast and Metabolism
(15:35) Final Thoughts: Make Intermittent Fasting Work for You
...more
17min
April 01, 2022 8 Things I’ve Learned as a Fitness Coach
I share eight game-changing lessons from years of fitness coaching, focusing on the importance of self-talk, habit-building, and mindset shifts for long-term success. Learn how to approach fitness with confidence and consistency.

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Click here to inquire about working with me online
Click here for a free workout plan or fat loss guide
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Timestamps:
(01:01) The Challenge of Solo Podcasts
(01:45) Lesson 1: The Power of Self-Talk
(05:20) Lesson 2: Habit-Building Shouldn’t Be Taken Lightly
(08:59) Lesson 3: Invest in What Matters to You
(12:16) Lesson 4: You Can’t Ruin Your Fitness Journey
(15:16) Lesson 5: Don’t Half-Heartedly Approach Your Goals
(16:18) Lesson 6: If It’s Not Working, Something’s Missing
(17:37) Lesson 7: Not Everyone Is Ready to Change
(19:50) Lesson 8: Complaining Won’t Change Your Results
(20:29) Final Thoughts & Free Resources
...more
21min
March 27, 2022 The Truth About Bodybuilding & Macros (ft. Brendan Cobbina)
Brendan Cobbina, also known as "The Black John Cena," shares his journey from going viral online to becoming a respected fitness coach and podcaster. Learn how he mastered macros tracking, built his fitness routine, and turned viral fame into an opportunity to inspire others.

Links for Leo:
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My Facebook
My YouTube channel
My articles
Click here to inquire about working with me online
Click here for a free workout plan or fat loss guide
Subscribe to my email list
Links for Brendan:
Instagram
Twitter

Timestamps:
(00:23) Early vs. Late Workouts: Which Is Better?
(02:23) From Bodybuilding to Coaching: Brendan’s Journey
(05:00) Tracking Macros: How It Changed Brendan’s Life
(14:05) Managing Obsessive Tendencies in Fitness
(18:10) Brendan’s Training Goals and Recent Adjustments
(19:58) Leo’s Return to the Gym: Performance Goals & Insights
(25:35) Building a Podcast: Brendan’s Experience
(33:01) The Story Behind "The Black John Cena" Viral Moment
(41:04) Overrated vs. Underrated: Fitness, Food, and More
(53:03) Where to Follow Brendan Cobbina
...more
55min
March 19, 2022 From Yo-Yo Dieting to Consistency: Julia’s Journey (ft. Julia Baira)
Julia shares her inspiring fitness journey, from overcoming yo-yo dieting and emotional eating to finding balance and consistency through online coaching. Learn how she transformed her mindset, improved her relationship with food, and made sustainable progress in her fitness journey.

Click here for:
My Instagram
My Twitter
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My Facebook
My YouTube channel
My articles
Click here to inquire about working with me online
Click here for a free workout plan or fat loss guide
Subscribe to my email list

Timestamps:
(01:02) Meet Julia: Background and Introduction
(02:23) Julia’s Multicultural Heritage and Language Journey
(06:44) Adjusting to Life in the UK and Learning English
(09:47) Starting Her Fitness Journey: From Basketball to the Gym
(10:52) Gaining 25kg During Pregnancy: Julia’s Story
(13:03) Breaking Free from Yo-Yo Dieting
(17:17) Building a Better Relationship with Food
(19:40) Emotional Eating: Recognising and Overcoming Challenges
(27:18) The Power of Planning Meals and Workouts
(32:50) The Mindset Shift: Being Kinder to Herself
(36:50) Lessons Learned: Avoiding Burnout in Workouts
(41:06) Scheduling Workouts for Long-Term Consistency
(46:09) Cardio: Finding What Works for Julia
(52:03) Closing Thoughts: Julia’s Advice and Reflections
...more
55min

FAQs about The Leo Alves Podcast:

How many episodes does The Leo Alves Podcast have?

The podcast currently has 279 episodes available.