Week 1 feels exciting.
Week 2 still feels doable.
But Week 3?
That’s where most people often lose control of their fat-loss goals without even realising why.

In this episode, I break down reasons people fall apart in Week 3, the psychology behind the “first friction point,” and the exact strategies that make Week 3 the turning point instead of the downfall. If you feel stuck, inconsistent, frustrated, or like your early motivation always disappears at the same time… this one is for you.

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Timestamps:
00:19 Why Week 3 Always Hits Hard
01:28 The Week 1 High Is a Lie
03:31 Why Week 2 Feels Easier Than It Should
04:03 Week 3: The First Real Friction Point
08:48 The Four Reasons People Fail in Week 3
16:11 How to Fix Week 3 Before It Breaks You
20:35 Why Week 3 Is the Actual Turning Point
22:41 How to Book a 1:1 Sixty-Minute Consultation

In this episode, I break down the eating habits I built as a teenager during long gaming sessions—habits that many collectors, gamers, anime fans, and creators still struggle with today. I explain why “automatic snacking” happens during hyper-focus activities, how those patterns form, and why so many adults in this niche never truly escape them. You’ll learn the psychology behind gaming-snack loops, the behaviours that carry into adulthood, and the exact framework I used to outgrow those habits for good.

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Timestamps:
00:57 South London Gaming Years
03:32 How Automatic Snacking Starts
08:57 How I Eventually Outgrew These Habits
16:33 Breaking The Cycle – My Simple Framework
21:14 1:1 Fitness Consultations Available

If you’ve ever treated the gym like a side quest—hyped at first, then ghosted halfway through the campaign—this episode’s for you.

I break down how to turn your fitness into a real-life RPG. You’ll build an XP system for workouts, design your own quest log, track streaks like achievements, and even unlock “difficulty modes” when you’re ready for a challenge. Whether you’re grinding ranked matches, chasing shiny pulls, or just trying to feel more like your in-game main character, this is your full guide to levelling up IRL.

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Timestamps:
02:30 Intro – Why Gamifying Fitness Works
02:59 Assign XP to Key Habits
05:38 Setting Level Thresholds and Milestones
07:43 Tracking XP Visibly With Tools or Apps
08:50 Using Seasons and Difficulty Modes
14:15 Track Streaks and Reward Consistency
16:42 Build Your Character and Focus on Stats
18:28 Wrap-Up and 14-Day Fat Loss Kick-Starter CTA

When I first started lifting, I wasted nearly two years doing things the hard way—repeating poor workouts, trusting bad nutrition advice, and chasing quick fixes that never worked. In this episode, I share the exact mistakes I made early in my lifting journey and what I’d do differently today. From skipping form feedback and overusing supplements to believing coconut oil was “magic,” these are the lessons that’ll save you time, frustration, and money if you’re still figuring things out.

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Your Fat Loss Journey Starts Here

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Timestamps:
00:15 Intro – What I’d Change If Starting Again
00:54 Not Having a Workout Plan
02:39 Progressive Overload Explained Simply
05:25 Getting Form Feedback Early
08:00 Transition – My Real Problem Was Nutrition
08:18 Falling for Coconut Oil and “Magic Foods”
09:48 Overusing Supplements and Ignoring Basics
12:00 Eating Too Much or Too Little
14:24 The IIFYM Phase and Ignoring Food Quality
16:55 What I’d Tell My Younger Self
20:27 Consistency and Patience – The Two Game Changers
21:17 Wrap-Up and My New Fitness Consultation Call

In this episode, I answer your fitness and life questions—from training frequency, motivation, and nutrition to card collecting, mindset shifts, and fictional heroes. Whether you’re trying to lose fat, build muscle, or stay consistent, this episode breaks down the fundamentals in a way that’s both practical and relatable.

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Timestamps:
00:10 Intro – Fitness & Life Q&A (Collector’s Edition)
00:51 How Many Rest Days Should You Take Each Week?
03:05 My Biggest Mindset Shift This Year
04:53 Is Cardio Necessary for Fat Loss?
06:15 Most Underrated Card or Set Long-Term
08:07 How to Progress in the Gym Without Tracking Calories
09:19 A Recent Mistake That Taught Me Something Important
10:42 Staying Motivated When Progress Slows
12:12 Comparing My Coaching Style to a Fictional Character
13:40 The Most Overrated Exercise in Fitness
14:53 What to Do If You Keep Missing Workouts
15:50 Are You Eating Enough Protein?
16:20 Which Marvel or Anime Character Would I Train?
17:50 Should You Train to Failure Every Set?
19:38 How to Build Muscle While Staying Lean
20:41 How to Stop Comparing Your Progress to Others
22:30 Final Thoughts

In this episode, I explain why trading card collectors already have the mindset to crush it in fitness—they just don’t realise it yet. From patience and consistency to tracking and long-term thinking, collectors already live by the same principles that build a strong, lean body.

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Timestamps:
00:41 It's Okay to Give Yourself Permission to Have a Break
03:45 Intro – Why collectors already have the right mindset
05:03 Patience Pays Off
07:10 The Power of Consistency
08:30 Tracking Progress Like a Collector
10:35 Playing the Long Game
12:15 Handling Emotions Like a Pro
14:05 Final Thoughts & Free 14-Day Fat Loss Kickstarter

I’ve spent years talking about fitness, fat loss, and strength training—and that won’t stop. But lately, I’ve realised this podcast needs to evolve with me. In this episode, I explain why The Leo Alves Podcast is niching down—combining my worlds of fitness, card collecting, gaming, anime, and Marvel. I talk about creative burnout, staying authentic as a coach, and why it’s okay to let your content evolve as you do. If you’ve ever felt torn between different passions, this episode will show you that you can bring them together and still stay true to your mission.

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Timestamps:
00:24 The Podcast Is Evolving
01:24 Why I’m Niching Down Now
05:00 Authenticity and Creative Growth
08:45 How Pop Culture and Coaching Intersect
10:15 Avoiding Creative Burnout
14:10 My Promise to Long-Time Listeners
15:12 Closing Thoughts + Call to Action

Most people quit their fat loss journey right before things finally start working. In this episode, I break down the biggest reasons why people give up, from plateaus, scale obsession, and boredom to all-or-nothing thinking—and what actually happens if you stick it out long enough for fat loss to “click.” I’ll share personal experiences, client lessons, and practical strategies so you can stay consistent and finally see results that last.

If you’ve ever felt like giving up because fat loss feels too slow or too hard, this episode will help you understand why and give you the tools to push through.

Sign up to Become A 1:1 Online Fitness Member
Buy My Book, 'Your Fat Loss Journey Starts Here'
Start My Free 14-Day Fat Loss Kick-Starter
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Free Fitness Guides

Timestamps:
00:39 Intro – Why Most Quit Fat Loss Too Early
01:33 The Struggles Everyone Faces at the Start
03:25 The Biggest Reasons People Give Up
12:40 What Happens When Fat Loss Finally Clicks
15:20 How to Push Through Plateaus & Stay Consistent
18:35 Final Thoughts & 1:1 Online Fitness Coaching