The Leo Alves Podcast

Most people are surprisingly organised with their hobbies, careers, finances, and interests. Their health is the exception. I'm Leo Alves, an online fitness coach, and this podcast talks fitness, nutrition, habits, mindset, and the lessons I've learned from coaching, travelling the world, collecting cards, and making plenty of mistakes along the way.

The Leo Alves Podcast is a education podcast hosted by Unknown Host, with 0 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Unknown Host hosts The Leo Alves Podcast, a education show with 0 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #278

  How Fast Should You Lose Weight? Aggressive Fat Loss Q&A

  Aug 25, 202628 min

  In this Q&A episode, I break down aggressive fat loss. What it actually means, how much weight you can realistically lose per week, whether rapid weight loss is unhealthy, and who a more aggressive approach may—or may not—be suitable for. Get on the Priority List for The Fat Loss Sprint Work With Me Book a Consultation Call • 1:1 Online Coaching Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides Read My Book Your Fat Loss Journey Starts Here Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life Timestamps: (00:15) The Fat Loss Sprint (03:55) What counts as aggressive fat loss? (06:23) How much weight should you lose per week? (09:09) Is losing weight quickly unhealthy? (11:27) Who is aggressive fat loss suitable for? (15:34) Who should avoid aggressive fat loss? (17:04) How low should your calories go? (19:16) Can you maintain muscle while losing weight quickly? (20:32) How do you deal with hunger during a calorie deficit? (21:40) How long should an aggressive fat loss phase last? (24:33) How do you avoid regaining the weight afterwards? (26:19) Conclusion: How Much Weight Should You Lose Per Week?

  ListenShow Notes
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  Episode #277

  Fitness Advice I’ve Changed My Mind About

  Aug 18, 202629 min

  Fitness advice changes as you gain more experience, coach more people and realise that a lot of things aren’t as black and white as they first seemed. In this episode, I break down eight fitness beliefs I’ve changed my mind about, including aggressive fat loss, using cardio for weight loss, training to failure, IIFYM, tracking macros and over-optimising your workout routine. Work With Me Book a Consultation Call • 1:1 Online Coaching Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides Read My Book Your Fat Loss Journey Starts Here Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life (00:18) Introduction: Fat Loss & Training Advice I’ve Changed (01:54) I used to be big on IIFYM (07:20) Do you really need to track all your macros? (10:27) Why I changed my mind about aggressive fat loss (15:30) Cardio for fat loss has a time and place (18:20) Do you need to make up for overeating? (20:43) Do you need to train to failure to build muscle? (23:58) Simple training plans vs over-optimisation (26:41) Why you eventually need to stop learning and start doing (28:25) Fitness Advice I No Longer Agree With: Final thoughts

  ListenShow Notes
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  Episode #276

  The Shift Worker’s Guide to Fat Loss and Fitness

  Aug 11, 202625 min

  Working shifts can make losing fat, eating well, training consistently and getting enough sleep far more difficult than it is for someone working a predictable nine-to-five schedule. In this episode, I answer 10 common questions about fat loss and fitness for shift workers, including whether eating during a night shift causes weight gain, how to structure your meals around early, late and rotating shifts, when you should train, how to manage hunger and what to do when you’re too exhausted to complete your planned workout. Work With Me Book a Consultation Call • 1:1 Online Coaching Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides Read My Book Your Fat Loss Journey Starts Here Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life Timestamps: (00:30) Why conventional fitness advice fails shift workers (02:33) Can you lose fat while working shifts? (03:57) Should meals follow the clock or your waking hours? (06:29) Does eating during the night cause fat gain? (08:49) How to structure meals around changing shifts (11:26) What food should you bring to work? (14:37) Should you train before or after your shift? (16:11) What if you’re too tired to train? (18:04) How to use caffeine without destroying your sleep (19:43) Should calories change between shifts and days off? (21:55) How to stay consistent with a changing rota

  ListenShow Notes
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  Episode #275

  Are Your Weekends Ruining Your Fat Loss Progress?

  Jul 28, 202624 min

  In this episode, I answer 10 questions about weekend eating and fat loss, including whether two days of overeating can undo five days in a calorie deficit, why body weight rises after weekends, and how to handle meals out, alcohol and social events without constantly restarting every Monday. Work With Me Book a Consultation Call • 1:1 Online Coaching Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides Read My Book Your Fat Loss Journey Starts Here Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life Timestamps: (00:17) Introduction: Are weekends ruining your fat loss? (03:18) Can two bad days really undo five good days? (06:06) Why does your weight increase after the weekend? (07:33) Is a Monday scale increase actually body fat? (09:00) Should you save calories for the weekend? (12:25) One relaxed meal or an entire relaxed day? (14:50) Does alcohol make fat loss harder? (17:20) How to manage restaurant meals without perfect tracking (19:00) Should you skip breakfast before a night out? (20:35) Why are you hungrier at weekends? (21:50) What should you do after an overeating weekend? (23:30) Final thoughts: Can Two Bad Days Undo Five Good Days of Dieting?

  ListenShow Notes
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  Episode #274

  Why Am I Always Hungry While Dieting?

  Jul 21, 202622 min

  A Q&A about hunger during fat loss, covering calorie deficits, appetite control, protein, fibre, filling foods, meal timing, evening hunger, sleep, stress, diet breaks and how to know when your diet is too aggressive. Work With Me Book a Consultation Call • 1:1 Online Coaching Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides Read My Book Your Fat Loss Journey Starts Here Follow Instagram • Threads • YouTube ⚒️ My Personal Toolkit Tools I use for training, work, and daily life Timestamps: (00:30) Why Am I Always Hungry While Dieting? (01:31) Is Hunger Normal During Weight Loss? (03:51) How Much Hunger Is Normal in a Calorie Deficit? (04:56) Signs Your Calorie Deficit Is Too Aggressive (06:35) Why Some Foods Keep You Fuller for Longer (09:36) Protein, Fibre and High-Volume Foods for Hunger (10:59) Does Meal Timing Help Control Hunger? (13:05) Why You Feel Hungrier at Night (14:15) How Sleep, Stress and Boredom Affect Appetite (17:13) Why Hunger Increases After Several Weeks of Dieting (19:07) When to Take a Diet Break or Maintenance Phase (21:13) How to Control Hunger While Losing Weight: Conclusion

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