#136 Weddings, Chin-ups &amp; Languages (ft. Anca Novac)

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Recent Episodes from The Leo Alves Podcast

#139 Mediterranean Diet Explained: Basics for Beginners

“Mediterranean Diet Explained: Basics for Beginners” is an enjoyable episode covering this popular eating approach.

Discover the basics of a Mediterranean diet, from fruits and vegetables to whole grains, nuts, seeds, and olive oil, and learn how incorporating seafood, legumes, and moderate dairy can contribute to a balanced, nutrient-rich lifestyle.

I will debunk common myths about weight loss and reveal the essence of the Mediterranean diet as a flexible, joy-filled approach to eating that emphasises quality ingredients and the social joys of mealtime.

This episode is your ultimate beginner’s guide to understanding the Mediterranean lifestyle for better health and happiness.

Timestamps:

(01:34) Mediterranean Diet Basics
(01:45) Foods of the Mediterranean Diet
(03:21) Mediterranean Eating Principles
(05:55) Mediterranean Lifestyle vs. Weight Loss
(07:08) Finding Mediterranean Ingredients
(10:27) Community Meals in Mediterranean Culture
(13:36) Mediterranean Diet Summary
(14:48) Choosing the Mediterranean Way
(15:52) Mediterranean Diet Conclusion

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enMarch 12, 2024

#138 Vermont's Second Lowest Obesity Rate: Here's Why

This episode focuses on Vermont's notably low obesity rate, the second lowest in the United States out of all the mainland states.

The discussion begins with some context and then expands on the state's outdoor lifestyle, highlighting how its natural beauty and terrain encourage an active lifestyle among residents. Vermont's cities and towns are praised for their walkability, contributing to the population's overall physical health.

The episode explores the health-conscious mindset of Vermonters, who prioritise wellness and healthy eating, influenced partly by the state's small population density that allows for close-knit communities with access to fresh, local foods. Economic factors are also examined, notably Vermont's lower poverty rate, which correlates with better access to quality food and health services. Environmental consciousness in Vermont is also linked.

A fun fact about Montpelier, the U.S. capital with no McDonald's, wraps up the episode, symbolising Vermont's unique approach to community health and diet.

Creatine YouTube Video

Timestamps:

(00:26) Introduction: My Vermont Experience

(01:51) Embracing the Outdoors: Vermont's Active Lifestyle

(02:29) Walkability: Vermont's Pedestrian-Friendly Areas

(03:38) A Health-Conscious Community: Vermonters' Diet and Wellness

(04:56) The Impact of Population Density on Health in Vermont

(05:35) Economic Well-Being: The Role of Poverty Rates in Vermont's Obesity Statistics

(06:52) Green Living: Environmental Awareness and Health in Vermont

(08:50) Montpelier's Unique Claim to Fame: A Glimpse into Vermont's Capital

(09:23) Winding Down: Reflecting on Vermont's Healthy Living Model

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enMarch 08, 2024

#137 Deadlifts, Steroids & Dirty Bulking (ft. Brendan Cobbina)

In this episode, I speak to personal trainer, X personality and fellow online coach Brendan Cobbina about a few of his published fitness-related posts.

We cover the following topics:

Romanian deadlifts
Raw v cooked eggs
Growing bigger glutes
The basics of fitness
Steroids within the younger generation
Dirty bulking
The gym community
And more!

strength training benefits

enMarch 04, 2024

progressive overload

healthy lifestyle tips

sleep and fitness

fitness lifestyle

#136 Weddings, Chin-ups & Languages (ft. Anca Novac)

In this episode, I catch up with a 1-2-1 online fitness member and good friend, Anca.

We discuss her upcoming wedding this summer, nutrition at school, her initial feelings about her calorie increases, her chin-up goal for 2024, and languages that we know and want to learn.

I hope you enjoy the listen!

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Inquire About Becoming a 1-2-1 Online Fitness Member

enFebruary 29, 2024

#135 Whey Protein Explained: Basics for Beginners

In this episode, I talk about whey protein, starting from the basics and then exploring protein's critical role in muscle growth and fat loss. I take the time to bust some common myths and offer tips on the optimal timing and the recommended whey protein intake, whether you're hitting the gym hard or taking rest days.

I also take a closer look at how the nutritional quality of whey protein stacks up against whole foods and discuss whether it can stand in as a meal replacement. I also share some creative ways to incorporate whey protein into your cooking and baking, proving it's a versatile supplement for achieving various dietary goals.

I don't shy away from discussing the potential for weight gain and side effects, ensuring you have all the necessary information.

To wrap up, I highlight the convenience of whey protein for anyone with a busy lifestyle, making it clear that it's a practical choice for keeping up with your nutritional needs.

Timestamps:

(00:43) Introduction to Whey Protein: Benefits and Basics

(02:01) Muscle Growth with Whey Protein: Facts and Myths

(04:06) Whey Protein and Fat Loss: Understanding the Connection

(05:49) Optimal Timing for Whey Protein Intake

(06:54) Recommended Daily Intake of Whey Protein

(08:54) Whey Protein on Non-Workout Days: Yes or No?

(09:38) Whey Protein for the Lactose Intolerance

(09:52) Comparing Whey Protein to Whole Foods

(10:24) Whey Protein as a Meal Replacement

(11:17) Creative Uses of Whey Protein in Cooking and Baking

(11:46) Whey Protein for Muscle Gain: Essential or Optional?

(12:06) The Impact of Whey Protein on Weight Gain

(13:06) Potential Side Effects of Whey Protein

(14:22) The Convenience of Whey Protein for Busy Lifestyles

(15:35) Conclusion: Key Takeaways on Whey Protein Supplementation

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enFebruary 25, 2024

#134 Creatine Explained: Basics for Beginners

In this episode, I explore the essentials of creatine monohydrate, a popular supplement for boosting muscle growth and energy levels.

The discussion starts by explaining how creatine works and its benefits for enhancing physical performance. Safety concerns are addressed, reassuring you of its well-established safety profile. The debate between powder and pill forms of creatine is touched on alongside the pros and cons of initiating a loading phase for new users.

The episode also offers guidance on the most effective times to take creatine to maximise its absorption and impact, along with recommended daily dosages. It highlights who can benefit most from creatine supplementation and touches on the expected weight fluctuations due to increased muscle water retention.

The summary emphasises that, despite creatine's significant benefits, it's not a magic solution for poor lifestyle habits.

Creatine YouTube Video

Timestamps:

(01:37) Creatine Benefits: How It Works

(04:08) Creatine Safety: What You Need to Know

(04:42) Creatine Forms: Powder vs. Pills

(05:01) Creatine Loading Phase: Necessary or Not?

(06:09) Best Time to Take Creatine for Maximum Effect

(08:08) Optimal Daily Creatine Dosage

(08:27) Ideal Candidates for Creatine Supplementation

(10:35) Understanding Weight Changes with Creatine Use

(13:00) The Limits of Creatine: Lifestyle and Health Habits

(13:53) Summary: Key Takeaways on Creatine Monohydrate

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enFebruary 21, 2024

#133 Did You Know This About Supermarkets? (ft. Laura McKee)

I speak to my 1-2-1 online fitness member and good friend, Laura. In this episode, we intended to talk about her fitness journey but ended up spontaneously discussing several ways in which supermarkets use your data to get you to make specific choices during your trips. We also touch on the intentional set-up environment within supermarkets, health scores and more!

Free Meal Planning Guide

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enFebruary 17, 2024

#132 Arsenal FC Youth to Pro: Stefan's Story (ft. Stefan O'Connor)

In this episode of "The Leo Alves Podcast," join me as I explore Stefan O'Connor's journey from Arsenal's Youth Academy to his first professional contract, League Two with York City, MVV Maastricht in the Eerste Divisie and then finishing with Newcastle United.

Stefan shares his experiences on and off the pitch, including training under Arsene Wenger, playing alongside legends like Per Mertesacker, Mesut Ozil and Santi Cazorla, and facing the challenges of injuries that ultimately led to his retirement.

Discover the realities of professional football through Stefan's eyes: from his Champions League debut at the Ali Sami Yen Spor Kompleksi to the lessons learned throughout his career.

Whether you're a football aficionado or someone inspired by stories of resilience, this episode offers valuable insights into the life of a professional athlete. Don't miss out on this deep dive into the highs and lows of professional football.

Subscribe to "The Leo Alves Podcast" on your favourite platform, and share this episode with fellow football fans and story lovers!

Leo's Instagram

Stefan's Personal Instagram

Stefan's Coaching Instagram

Timestamps:

(02:13) Introducing Stefan O’Connor: Arsenal to Newcastle Journey

(02:37) Discovering Football: Stefan O'Connor's Early Passion

(04:34) The Road Through Youth Football: Stefan O'Connor's Beginnings

(08:35) Overcoming Challenges: First Injury at Arsenal Explained

(09:55) Making the Leap: From Arsenal Scholarship to Professional Contract

(11:45) Milestone Achieved: Stefan O'Connor's First Pro Contract with Arsenal

(13:23) Elite Training Insights: Behind the Scenes with Arsenal's First Team

(15:09) Wenger's Wisdom: Stefan O'Connor's First Talk with Arsene Wenger

(16:01) Starstruck Moments: Meeting Arsenal's First Team Legends

(17:04) Daily Grind: Regular Training Days with Arsenal's Elite

(18:05) Learning from Laurent Koscielny: A Mentor on the Field

(18:58) Admiration for Per Mertesacker: Leadership and Influence

(19:13) Inspired by Santi Cazorla: Skill, Vision, and Creativity

(19:42) Arsenal Academy Standouts: Future Stars in the Making

(20:24) Fueling Performance: Nutrition Strategies at Arsenal

(22:45) Strength, Conditioning, and Arsenal's Fitness Regime

(23:59) Coping with Pressure: Mental and Physical Resilience in Football

(25:04) Debut to Remember: Champions League Appearance Against Galatasaray

(28:34) In the Zone: Experiencing Flow State During Arsenal's Big Game

(29:34) Post-Debut Reflections: Responses to Stefan's Arsenal First Appearance

(30:41) National Pride: Representing England U17s

(32:02) Adaptation and Growth: Loan Experience at York City

(39:42) Setback to Comeback: Handling Injuries and Recovery

(43:05) Support System: Arsenal's Role During Recovery

(44:00) Broadening Horizons: Loan Spell at MVV Maastricht

(47:45) Comparative Analysis: Playing in League Two vs Eerste Divisie

(48:33) Arsenal Revisited: Insights on Returning from Loan

(50:04) Key Career Decisions: Choosing Between Norwich and Newcastle

(50:37) A New Chapter: Signing with Newcastle United

(53:06) Evolution at Newcastle: Stefan's Second Season Challenges

(53:33) Newcastle's Mentors: Role Models and Guidance

(55:12) Overcoming Adversity: Injury Struggles at Newcastle

(56:34) Arsenal's Legacy: Watching Academy Graduates Succeed

(57:19) End of an Era: Career-Ending Injury and Its Impact

(01:02:40) Comparing Care: Arsenal vs Newcastle United's Support Systems

(01:03:29) Moment of Clarity: Realizing It's Time to Retire

(01:06:11) Emotional Journey: Coping with Retirement Realization

(01:07:30) Farewell to Football: Stefan's Final Day at Newcastle

(01:10:55) Life After Football: Stefan O'Connor's New Beginnings

(01:12:11) Beyond the Pitch: Exploring Life Outside Professional Football

(01:13:29) The Professional Ethic: Footballers' Commitment and Effort

(01:14:01) Valuable Reconnections: Catching Up with Per Mertesacker and Petr Cech

(01:15:20) Wisdom Gained: Key Lessons from Stefan's Football Career

(01:16:03) Fan's Perspective: Viewing Football from the Other Side

(01:17:02) What's Next: Exploring Stefan O'Connor's Future Plans

strength and conditioning

enFebruary 12, 2024

#131 Singapore's Obesity Rate and Life Expectancy: Explained (ft. Miguel Mendes)

Join me on this episode of "The Leo Alves Podcast," where Miguel and I explore living a healthy lifestyle away from home, with a special spotlight on Singapore's innovative health and fitness strategies.

This episode offers a unique blend of insights into Singapore's impressive health statistics, from its low obesity rates to its citizens' long life expectancy and how these achievements can inspire your wellness journey.

Towards the end, we share actionable health and nutrition tips, compare Asia's best practices, and uncover the benefits of mindful living, all aimed at enhancing your well-being. Whether you're fascinated by the Singaporean way of life, eager to improve your fitness routine, or curious about nutrition hacks from around Asia, this podcast is your guide to a healthier you.

Subscribe to "The Leo Alves Podcast" for your weekly dose of wellness wisdom and become part of a community dedicated to living well!

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Timestamps:

(01:02) Introduction to Miguel: A Fitness Journey from Singapore

(02:31) Boosting Fitness with Strategic Caffeine Use in Singapore

(04:31) Exploring Asia's Fitness Landscapes: A Focus on Singapore

(05:06) Leveraging Singapore's Government Gym Incentives for Better Health

(09:51) World-Class Health Statistics: Singapore's Secret to Success

(11:41) The Secret Behind Singapore's High Life Expectancy Rates

(13:35) Battling Obesity: Singapore's Effective Strategies

(15:12) Monitoring Health Markers: Singapore vs. The World

(17:41) Enhancing Health through Singapore's Public Transport System

(18:19) A Comparative Look at Health Awareness: Singapore vs. The West

(20:53) Impactful Health Advertisements in Singapore

(21:57) Tailoring Nutrition Strategies in Asia: Insights from Singapore

(25:13) The Nutritional Power of Japanese Sweet Potatoes in Singapore

(28:31) Nutrition Tips for Travelers: Lessons from Singapore

(34:36) The Cost of Living Well in Singapore: Insights for Expats

(38:28) Miguel's Top Country Pick from His Asian Adventures

(40:56) Favourite Asian Dishes

(44:48) Planning for Future Travels: Inspiration from Singapore

(46:40) Reflecting on Singapore's Impact on Fitness and Health

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enFebruary 09, 2024

#130 150KG Squat, Tokyo Transformations & A Texas Story

Within this episode, I share three short stories in which I learnt terrific health and fitness lessons. The first is a story from when I was going through an intense phase with my training and nutrition in 2018, and then an injury occurred; the second was about my time living in Tokyo and Osaka, and the last was learnt during a 10-week trip to Texas.