In this solo Q&A episode, I unpack the key differences between eating for performance and eating for fat loss, and whether cheat meals help or hurt your progress. I dive into underrated gym tips, how to stay active while travelling without ruining the trip, and why intuitive eating might not be the best choice for fat loss. You’ll hear my thoughts on training when tired, whether meal prep is actually essential, and how I approach programming workouts for busy people. I also share a small habit that unexpectedly improved my life, a travel experience that totally caught me off guard, and what three possessions I’d keep if I could only choose a few.

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Timestamps:
00:57 What’s the difference between eating for performance vs eating for fat loss?
04:31 Are cheat meals helpful or harmful for fat loss?
07:34 What’s one small habit that’s improved my life far more than I expected?
09:46 Should you train when you’re feeling tired or under the weather?
11:43 What’s the most underrated piece of advice for gym progress?
13:03 What’s a simple pleasure I think everyone should try at least once?
14:18 Is meal prep as essential as people make it seem?
16:04 How do I program workouts for someone with a super busy schedule?
17:44 What’s something I used to believe about life that I completely changed my mind on?
20:17 How do I know when to increase weight or reps in the gym?
22:43 What do I think about intuitive eating for people with fat loss goals?
25:16 If I could only keep three possessions, what would they be and why?
26:08 How much protein is too much? Can you actually overdo it?
27:05 What’s a travel experience that caught me completely off guard—for better or worse?
28:55 How can you stay active on holiday without ruining the trip?
30:25 Wrapping up this health and fitness episode

In this solo Q&A episode, I’m answering your questions about the biggest fitness misconceptions, including why people obsess over the “perfect workout split” when it rarely matters, and how to know if you’re actually eating enough protein. I’ll share a funny, awkward story from my early gym days, my honest take on cardio for fat loss, and a recent mistake I made that taught me a valuable lesson. You’ll also hear my thoughts on breaking strength plateaus, whether supplements are truly worth it, and how random habits from Japan and Portugal still shape my daily routine. To wrap up, I’ll discuss how to bounce back after an injury, why “eating healthy” doesn’t automatically mean fat loss, and how to handle social pressure when no one else around you cares about fitness.

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Timestamps:
00:27 What’s the simplest way to know if you’re eating enough protein?
02:08 Why are people so obsessed with finding “the best workout split” when it rarely matters?
03:49 What’s a funny or awkward story from my early gym days that still makes me cringe?
05:48 How do you break through a strength plateau without overcomplicating things?
07:15 What’s my honest take on cardio for fat loss?
10:09 What’s a recent personal mistake I made that turned out to be a valuable lesson?
14:21 How can you tell if your calorie tracking is actually accurate?
15:38 What’s my view on supplements—are any of them truly worth it?
17:14 What’s a random habit from Japan or Portugal that stuck with me and still shapes my daily routine?
18:55 What’s the best approach for getting back into workouts after an injury or long break?
20:46 Why doesn’t eating ‘healthy’ automatically guarantee fat loss?
22:01 If I could go back and give my 18-year-old self one piece of life advice, what would it be?
22:50 What’s a common gym mistake that wastes people’s time?
24:26 What’s a small, everyday thing that never fails to put me in a good mood?
24:48 How do you handle social pressure when you’re trying to lose fat but everyone around you isn’t?
26:45 Check out my ultimate guide to calorie tracking video!

In this solo Q&A episode, I tackle the most common fat loss mistakes people make when they avoid food tracking, why "doing more" isn't always the answer to stalled progress, and how to know if your workout plan is actually working. I also share personal stories, including a 'bad' habit that taught me a life-changing lesson, nostalgic memories from my childhood, and how living in Portugal has shaped my approach to fitness and life. We’ll debunk frustrating fitness myths, expose overrated fat loss hacks, and I’ll give you practical advice for staying consistent when life gets busy—without derailing your goals at holidays, weddings, or social events. If you’ve ever wondered about ‘tone up’ workouts, why weight fluctuates even when you're consistent, or the real difference between clean eating and fat loss eating—this episode is for you.

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Timestamps:
00:13 Where I’ve been
03:17 What’s the biggest mistake people make when they want to lose fat but don’t track their food?
04:51 How can you tell if your workout program is actually working?
06:00 What’s a ‘bad’ habit I used to have that surprisingly taught me a valuable lesson?
07:34 Why is “more workouts” often the wrong answer when progress stalls?
09:28 What’s my take on ‘tone up’ workouts versus actual strength training?
10:55 What’s a recent life lesson I’ve learned outside of fitness that changed how I think?
13:35 How can you stay consistent with workouts when life constantly gets in the way?
15:51 Do gym machines or free weights work better for beginners?
16:55 How living in Portugal has shaped my approach to health and life?
18:10 What’s the most overrated fat loss ‘hack’ I see on social media right now?
18:32 What’s a nostalgic memory from my childhood that still makes me smile today?
20:35 What are three common fitness myths that still frustrate me in 2025?
21:18 Why does weight fluctuate so much, even when you’re “doing everything right”?
22:15 How can you enjoy holidays, weddings, and social events without derailing your fitness goals?
24:06 What’s the real difference between eating ‘clean’ and eating for fat loss?

Today, I’m joined by Chris Gates, a fitness coach who specialises in helping busy parents build sustainable health and fitness routines. We break down why doing “more” isn’t the answer, how flexible dieting can be incredibly effective for parents, and how even two workouts a week can transform your strength. Chris also dives into simple nutrition habits, the importance of behaviour change, and why leading by example for your kids matters more than you think. If you’re a parent struggling to balance fitness with family, this episode is for you.

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Timestamps:
00:25 Who Is Chris Gates? Fitness Coaching for Busy Parents
02:26 Common Fitness Misconceptions Parents Have When Starting Coaching
06:03 Why Your Old Fitness Methods Might Not Work Anymore
07:08 A Low-Ceiling, Sustainable Approach to Fitness for Parents
08:39 Focus on Effective Workouts, Not Just Doing More
12:04 Why Flexible Dieting Is a Lifesaver for Busy Parents
14:16 Can Short Workout Sessions Still Be Effective?
19:38 How Two Strength Training Sessions a Week Can Transform You
21:22 Building Strength Is About Smarter Training, Not More Volume
21:56 The Unchanging Fundamentals of Strength Training
23:15 Simple Nutrition Habits That Instantly Improve Health
23:38 The Role of Calorie Tracking for Busy Lifestyles
26:03 Why Flexible Dieting Is Ideal for Mums and Dads
30:23 The Importance of Behaviour Change for Long-Term Success
33:27 Tailgating Traditions Before American Football Games
34:38 Pre-Game Rituals in European Football (Soccer)
35:23 Why American Football Has Few Home Games Per Season
36:33 College Football vs. Professional Football Preferences
40:19 Chris’ Unpopular Opinion About Health and Fitness
44:28 What Chris Has Changed His Mind About Recently in Fitness
44:53 Stop Giving In to Excuses: A Parent’s Wake-Up Call
50:53 Letting Your Kids See You Do the Hard Things
53:38 How to Connect With Chris Gates Online

This week, I chat with fitness coach Nolan Vannata about the growing health and obesity crisis in America. We explore how the modern food environment, from chemical-laced ultra-processed foods to fear-mongering around fruit, is fuelling confusion and poor health outcomes. Nolan breaks down key mindset shifts for long-term success, the common traps beginners fall into, and why so many people tie their identity to their diet. We also touch on Threads as a rising platform, Nolan’s love of cooking, and why most people need to rethink how they train and eat.

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Timestamps:
00:25 Who Is Nolan Vannata? Fitness Journey and Coaching Philosophy
01:34 Why Nolan Started Using Threads Early in the Fitness Industry
04:08 Are American Foods Full of Chemicals? The Truth Behind the Controversy
10:07 What’s Driving the U.S. Obesity Epidemic?
12:38 Leo’s Personal Story: Food Culture Shock in the USA
16:47 Nolan’s Fitness Hill to Die On
17:38 The Truth About Exercise Form and Why It’s Overcomplicated
24:53 Why Threads Could Be a Game-Changer for Fitness Coaches
26:25 Are Blood Sugar Spikes as Bad as People Say?
27:43 Why Fruit Shouldn’t Be Demonised
29:08 When Diet Becomes Your Identity: A Hidden Trap
35:13 The Biggest Fitness Trap Beginners Fall Into
35:33 The Chronic Procrastinator: Starting Is the Hardest Part
36:23 The ‘Marathon Sprinter’: Burning Out by Going Too Hard Too Fast
41:43 Nolan’s Cooking Obsession and Why It Matters
44:09 Nolan’s Favourite American Sports Teams and Players
48:46 Leo’s Viral Threads on Health by Geography
53:03 How to Connect With Nolan Vannata

This week, I’m joined by Adam Pecoraro — a no-BS fitness coach who’s been helping men lose body fat sustainably. We dive into the biggest lies still being pushed in the fitness industry, why extreme methods like carnivore still get attention, and how social media fuels unrealistic physique standards through hidden steroid use. Adam shares what a bare-minimum realistic week looks like for busy men, and what actually sets apart clients who lose 30+ pounds and keep it off for good.

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Timestamps:
00:25 Meet Adam Pecoraro: His Fitness Journey and Coaching Style
02:22 What It’s Like Living and Coaching in Canada
04:27 The Biggest Fitness Lie Still Pushed in 2025
06:05 Debunking the Carnivore Diet and Its Health Claims
09:13 Liver King, Lies, and the Rise of Influencer Misinformation
10:25 The Truth About Steroids in Hollywood and Social Media
16:28 Common Fat Loss Mistakes Men Make in 2025
20:09 A Realistic Weekly Workout Plan for Busy Men
25:45 Why Knowing What to Do Isn’t Enough for Fat Loss
28:27 Why Men Keep Falling for Unsustainable Diets
30:52 What Sets Apart Men Who Lose 30+ lbs and Keep It Off
37:48 Adam’s Hot Take That Sparks Controversy
39:34 One Modern Trend Adam Wishes Would Disappear
42:55 How to Connect With Adam Pecoraro Online

Beth Feraco joins me to talk about everything from the absurdity of the “all sugar diet” trend to why basic nutrition advice—like “eat vegetables”—is now controversial online. We dive into personal responsibility, food deserts, shady supplement marketing, and her own photoshoot prep journey. If you’re tired of fitness fluff and want real talk, this is the episode for you.

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Timestamps:
00:27 Beth Feraco’s Background
01:15 Portugal and Spain Nationwide Blackout
03:30 Why Leo Loves the Threads App
04:17 MAHA’s Questionable Nutrition Messaging
08:04 Food Deserts and Policy Failures
10:43 Adults Complaining About Eating Vegetables
13:16 Social Media Backlash Against Basic Nutrition Advice
16:40 The Rise of the “All Sugar Diet” Trend
21:06 Convenience Culture and Rising Obesity Rates
25:04 How to Inconvenience Yourself to Move More
28:08 Chemical Fear vs Real Health Risks
33:34 A Simple Challenge to Cut Back Alcohol
37:17 Red Flags in Athletic Greens and Colostrum Marketing
41:28 Young Leo’s Supplement Obsession
43:07 Why Personal Responsibility Still Matters
46:42 Fitness Influencers Misleading with “Balanced” Messaging
51:08 What Beth Learned From Her Photoshoot Journey
53:16 Stop Procrastinating Your Fat Loss Goals
54:56 Where to Find and Follow Beth Feraco

In this episode, I’m joined by Tokyo-based fitness coach Andy Morgan, from Ripped Body, known for cutting through the noise with practical, evidence-based advice. We discuss Japan’s unique health culture, the downside of misleading supplements, how “victim mentality” is holding people back, and why simple nutrition advice often gets overlooked. Andy also shares what successful clients actually do differently, the problem with forcing kids to finish their plates, and how to train effectively when you’ve only got 2–3 days a week. Whether you're a seasoned lifter or a beginner stuck in a rut, this episode will give you clarity, perspective, and actionable takeaways.

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Timestamps:
(00:22) Andy Morgan’s Background
(05:43) Why English Limits Global Fitness Science
(06:09) Leo’s Gym Experience in Japan
(09:14) Misleading Fitness Supplements in Japan
(09:54) Cultural Differences: Japan vs the West
(11:04) What Successful Clients Consistently Do
(15:36) How Weekend Overeating Holds You Back
(18:36) Restaurant Portion Sizes and Fat Loss Struggles
(22:38) The Problem With Childhood Plate-Clearing Habits
(26:03) Why Japan Avoids an Obesity Epidemic
(27:27) The Victim Mentality That Sabotages Progress
(29:04) Why “I’ve Tried Everything” Usually Isn’t True
(35:14) One Simple Nutrition Tip That Works
(39:30) Why People Ignore What Actually Works
(41:13) Smart Training Plans for 2–3 Days a Week
(43:18) Simplifying Your Workout Plan
(46:41) Why Full Body Workouts Are Underrated
(47:46) The Real Reason People Start With Bro Splits
(50:13) Staying on Track Through Life’s Chaos
(52:56) How to Handle Self-Sabotage in Fitness
(55:53) Beliefs Andy Often Helps Clients Unlearn
(58:29) One Thing You’re Overcomplicating in Fitness
(01:01:27) Why Accountability Changes Everything
(01:02:14) Is Starting Fitness Easier or Harder Today?
(01:06:24) Where to Follow Andy Morgan