Episoder
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In this episode, I sit down with SKT Artist (Stefano), a bilingual rapper and producer making waves in English and Italian music. We dive into his journeyâfrom dropping his first EP to going viral in Italy, balancing university with music, and building his own studio business. SKT shares his thoughts on social mediaâs impact on the music industry, his biggest inspirations like Travis Scott and Mike Dean, and what advice heâd give to his younger self.
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Timestamps:
(01:19) Who Is SKT Artist?
(04:27) When Did SKT Know He Wanted to Be a Musician?
(07:11) SKTâs Early Days in Music Production
(08:58) Releasing His First EP: The Beginning of SKTâs Career
(10:25) How SKT Started His Relationship with Sony
(12:53) Why SKT Went Back to Finish University
(16:13) Starting His Own Studio Business as a Musician
(19:16) Balancing Artistic Goals and Producing for Others
(22:42) SKTâs Viral Breakthrough in Italy
(25:55) Building a Career Youâre Passionate About
(31:24) The Moment SKT Almost Left Music Behind
(33:20) Social Mediaâs Role in Leveling the Playing Field
(36:04) Advice SKT Would Give to His Younger Self
(40:05) SKTâs Musical Inspirations: Travis Scott, Mike Dean, and More
(42:13) Why Mike Dean Is the GOAT
(43:08) Avoiding Misguidance From Social Media as a Musician
(45:31) Where to Find SKT Artist Online -
In this episode, Iâm joined by Jeff Pachtman to discuss the chaos surrounding TikTok in the USA and how social media impacts the fitness and nutrition space. We also debunk myths like starvation mode, explore the importance of calorie tracking, and dive into how nutrition can focus on feeling and performing your best rather than just aesthetics.
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Timestamps:
(00:43) Who Is Jeff Pachtman?
(03:02) The Brutal Reality of Freelancing
(06:47) Discussing Leoâs Book: âYour Fat Loss Journey Starts Hereâ
(09:03) TikTok Chaos in the USA: Whatâs Going On?
(10:52) How a TikTok Ban Could Have Impacted the Fitness Industry
(13:37) The Downfall of Twitter: What It Means for Social Media
(16:52) Exploring the TikTok Algorithm and Its Unique User Base
(22:38) Trending Topics in Health, Fitness, and Nutrition for 2025
(29:33) Debunking the Starvation Mode Myth in Nutrition
(39:37) Unawareness Around Excessive Calorie Consumption
(41:36) Why Using a Food Scale Is Crucial for Calorie Tracking
(45:53) Jeff Pachtman on Nutrition for Performance vs Aesthetics
(51:51) The Problem with Highly Palatable Foods in Your Environment
(55:18) Where to Connect with Jeff Pachtman -
Manglende episoder?
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In this episode, I chat with Terry Lin, a personal trainer and (former) powerlifting enthusiast, about the key strategies for building strength and staying consistent. We discuss the importance of structured workout programs, accurate calorie tracking, specific goal setting, and insights into staying motivated and overcoming setbacks. Terry also shares his thoughts on accountability, consistency, and how tracking progress can make all the difference in your fitness journey. Plus, we have fun exploring fitness-related topics in a game of "Underrated or Overrated."
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Timestamps:
(00:28) Introducing Terry Lin: Personal Trainer
(02:30) Terry Linâs Great Powerlifting Personal Records
(05:23) The Secrets Behind Building Exceptional Strength
(09:23) Why a Structured Workout and Nutrition Plan is Crucial
(11:13) Goal Setting in Fitness: Why Specificity Matters
(15:13) The Value of Accurate Calorie Tracking for Progress
(23:03) Lessons from Injuries in Brazilian Jiu-Jitsu
(31:35) How to Stay Motivated to Keep Working Out
(33:28) The Game-Changing Power of Accountability in Fitness
(35:25) Why Consistency is a Skill You Can Master
(37:56) Why You Donât Need 100% Consistency to Succeed
(40:18) How Tracking Your Progress Can Boost Motivation
(41:27) Fun Fitness Takes: Underrated or Overrated Game
(41:48) Are Apple Watches Overrated?
(42:30) The Truth About Seed Oils: Overrated or Not?
(43:43) Is the Nintendo Switch Worth It for Fitness or Fun?
(45:52) Do Calorie Calculators Live Up to the Hype?
(46:38) Is Visiting Times Square Overrated?
(47:04) What Scale Weight Tells You About Progress
(47:46) Is the Kindle an Underrated Tool for Learning?
(49:14) Where to Connect with Terry Lin -
If I had to start over from being overweight and losing 40 lbs (18kg), hereâs everything Iâd avoid and what Iâd focus on instead. In this episode, I share insights from my fat loss journey, highlighting my mistakes and lessons learned to inspire you on your path. This advice will help you make smarter decisions, from progressive overload to prioritising fibre and walking.
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Timestamps:
(00:46) Why Iâd Do Things Differently This Time Around
(02:00) Daily Email Series: 14-Day Fat Loss Kickstarter
(04:20) My Experience From Recently Visiting Madeira Island
(05:05) Similarities and Differences Between Mainland Portugal and Madeira Island
(06:16) My Schedule in Madeira Island
(08:12) Everything Iâd Do Differently to Lose 18kg Again
(08:41) The Truth About Supplements and Fat Loss
(10:59) Progressive Overload: The Game-Changer for Strength Training
(12:14) Why Walking Beats Cardio for Consistency
(13:24) Donât Eat Back Calories Burned: Misleading Smartwatch Data
(15:29) The Power of Prioritising Fibre for Satiety and Digestion
(16:41) The Hidden Calories in Cooking Oils
(18:31) Why Accountability is the Key to Staying on Track
(20:58) Summary: Smarter Strategies for Sustainable Fat Loss
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Is the claim that "95% of diets fail" discouraging you from starting your fat loss journey? In this episode, I break down why this statistic is misleading, outdated, and harmful. Learn what the studies actually say, why sustainable approaches matter, and how you can achieve real, lasting progress with the right strategies.
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Timestamps:
(00:12) The Misleading Claim: '95% of Diets Fail'
(01:04) Travelling to Madeira Island
(05:12) The Issue With â95% of Diets Failâ
(05:58) Defining "Failure" in Weight Loss Studies
(07:18) Outdated Research: Where the 95% Stat Comes From
(08:53) Modern Fat Loss Strategies vs. Crash Diets
(12:03) Improvements Beyond the Scale: Health Wins Overlooked
(13:44) Cherry-Picking Statistics in Dieting Studies
(14:25) Final Thoughts: Why the '95% of Diets Fail' Myth Hurts People
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Learning a new language can be intimidating, but itâs entirely possible with the right approach. In this episode, Iâm joined by Marcel and Gio, two fluent Japanese speakers who share their unique journeys to mastering the language. We discuss the importance of immersion, how to handle language exchanges, whether tools like Duolingo help and how to overcome the inevitable struggles. Whether youâre learning Japanese, Spanish, or any other language, this episode is packed with practical advice and inspiration to guide your journey.
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Timestamps:
(01:32) Who Are Marcel and Gio?
(02:13) What Inspired Marcel and Gio to Learn Japanese?
(06:02) Favourite Dragon Ball Characters: A Fun Icebreaker
(07:15) Overcoming Intimidation When Learning a Different Language
(11:05) How Learning Japanese Differs From English Learning
(14:09) Language Exchange: Are Apps, Websites, and Calls Effective?
(25:23) Can Duolingo Actually Help You Learn a Language?
(34:47) The Power of Immersion and How to Recreate It at Home
(42:09) Watching TV in Your Target Language: Tips and Insights
(44:59) Avoiding English Responses to Strengthen Language Skills
(47:40) Marcel and Gioâs Biggest Struggles in Learning Japanese (and How They Overcame Them)
(1:04:33) The Best Rewards of Reaching Fluency in a New Language
(1:07:45) Is There Still Value in Using Language Learning Textbooks? -
In this episode, I share a step-by-step plan to lose over 40lbs of body fat in 2025. From creating a calorie deficit to setting protein and step goals, I break down strategies prioritising sustainability and results. Find out the importance of strength training, focusing on what you can add to your diet, and staying consistent with daily activity. If fat loss is your 2025 goal, this episode is packed with advice to get you there.
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Timestamps:
(00:10) Losing 40lbs in 2025
(01:34) The Routine for Recording Podcast Episodes
(02:31) Travelling England in December
(02:52) English Food and Inflation at Nandoâs
(04:42) (Not) Watching Crystal Palace Live
(05:28) The Differences After Living Away From Home
(06:13) Living with the Flu and Taking Extra Rest
(09:20) Step 1: How to Create a Calorie Deficit
(11:24) Step 2: Focus on What Can Be Added to Your Diet
(13:39) Step 3: Setting and Hitting Your Protein Goal
(16:33) Step 4: Establishing a Consistent Step Goal
(17:45) Step 5: Why Strength Training Is Crucial for Fat Loss
(19:32) Recap: The 5 Steps to Fat Loss Success in 2025
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In this episode, I discuss how to set powerful, achievable New Yearâs resolutions and share my personal approach to goal setting for 2025. Learn how to define specific, actionable goals, create a realistic plan, and stay accountable without chasing perfection. I also reveal my goals for the year, including improving my Japanese, Brazilian Jiu-Jitsu sessions, and more. Plus, a quick note about my book launch today!
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Timestamps:
(01:43) Celebrating My Book Launch Today!
(08:04) Why New Yearâs Resolutions Get a Bad Rap
(10:07) How Specific Goals Create Better Results
(11:36) Examples of My 2024 Goals and How I Achieved Them
(19:38) The Role of Tracking and Accountability in Goal Setting
(23:51) My New Goals for 2025 (Including BJJ and Zone 2 Cardio)
(31:38) Why 80% Consistency Beats Perfection and Using Tools to Help Measure This
(33:33) Reviewing and Adjusting Goals at 3 and 6 Months
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In this episode, I share how my 1-2-1 online fitness member, Alex, overcame peer pressure from friends while staying committed to his healthy lifestyle. I outline strategies for managing social situations, from politely saying no to using creative excuses, and emphasise the importance of accountability and self-control. Whether youâre navigating social events, food temptations, or fitness hurdles, this episode provides advice to help you stay on track with your goals.
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Timestamps:
(00:14) Why Peer Pressure Can Derail Your Health Goals
(01:30) My Podcast Episode Plan for the Foreseeable Future
(02:47) Having to do Tasks When You Donât Feel Like it
(04:33) Alexâs Journey: Facing Peer Pressure on His Fitness Path
(06:13) Strategy 1: Politely Decline
(07:01) Strategy 2: The Power of Saying âNoâ
(07:58) Strategy 3: Using the âChallengeâ Excuse to Deflect Pressure
(09:41) Strategy 4: Accept and DelayâA Smart Way to Stay in Control
(12:08) Strategy 5: Why You Should Avoid Discussing Your Diet
(13:25) Strategy 6: The Potential of a White Lie
(15:57) Strategy 7: Taking Full Control of Your Choices
(17:10) Managing External Challenges with the Right Mindset
(18:40) Closing Thoughts: Taking Responsibility for Your Fitness Goals
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In this episode, I share strategies to set yourself up for health and fitness success in 2025. From setting realistic goals and structured workout plans to tracking progress, managing recovery, and finding accountability, this episode provides tips to help you stay consistent throughout the year. If you're ready to take control of your fitness journey, this is your guide for the new year.
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Timestamps:
(00:59) Setting Realistic Health and Fitness Goals for 2025
(02:56) The Power of Specific Goals in Fitness Success
(05:09) Why a Structured Workout Plan is Essential for 2025
(07:30) Establishing Clear and Achievable Nutrition Goals
(11:44) Tracking Your Progress: Key Metrics for Fitness Success
(18:31) Rest and Recovery: The Secret to Consistency in Fitness
(20:10) Finding Accountability for Long-Term Health Success
(23:05) Optimising Your Environment to Stay Consistent in 2025
(26:33) Conclusion: Key Health and Fitness Strategies for 2025
(27:06) How to Join My 1-2-1 Online Fitness Coaching Program -
In this episode, I discuss why Spain consistently ranks among Europeâs top countries for life expectancy while the USA faces a troubling decline. From walkable cities and the Mediterranean diet to smaller portions and universal health care, I break down eight key factors that set these nations apart.
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Timestamps:
(00:18) Why Spain Ranks Higher in Life Expectancy Than the USA
(01:03) Support Small Businesses
(03:13) How I Repurpose Content Amongst Social Media Platforms
(09:58) Walkable Cities: How Spainâs Design Promotes Longevity
(11:14) The Impact of Slower, More Social Eating in Spain
(14:02) Mediterranean Diet Benefits for Long-Term Health
(16:31) Portion Sizes: Spain vs. USA
(18:11) Siesta Culture: Rest and Recharge for Better Health
(19:43) Lower Obesity Rates in Spain: A Key Life Expectancy Factor
(20:49) Universal Health Care in Spain vs. the USAâs System
(21:28) Accessibility of Firearms
(22:32) Closing Thoughts: Adopting Spainâs Health Practices
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In this episode, fellow coach and friend Myles Nesbeth joins me to discuss building a home gym on a ÂŁ600 budget. From adjustable dumbbells and resistance bands to debating kettlebells and walking pads, we break down the pros and cons of each piece of equipment. Whether you want to avoid poor weather or optimise your fitness at home, we share advice, insights, and strategies to create the ultimate home gym setup without breaking the bank.
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Timestamps:
(00:50) Who is Myles Nesbeth?
(01:58) How Poor Weather Inspires Home Gym Building
(03:13) Planning a Home Gym with a ÂŁ600 Budget
(04:12) Comparing Spotify Wrapped Results
(10:10) The Joy of Live Music Concerts
(11:33) Equipment Priorities for a ÂŁ600 Home Gym
(13:02) Adding Adjustable Dumbbells up to 40kg
(18:09) Why an Adjustable Bench is a Must
(20:43) Benefits of a Chin-Up Bar for Strength Training
(23:43) Versatility of Long Resistance Bands
(26:45) Adding Short Resistance Bands for Glute Work
(28:18) Considering an Exercise Bike for Cardio
(30:09) Evaluating Walking Pads as an Alternative
(33:56) Foam Mats for Safe Lifting at Home
(35:41) The Importance of a Yoga Mat
(36:53) Recovery Tools: Foam Roller and Lacrosse Ball
(39:29) Swapping Adjustable Dumbbells for a Barbell Set
(42:57) Why Squat Rack Stands Are a Great Addition
(45:43) Multi-Gym Options Are Over Budget
(46:21) Why Kettlebells Are Worth Considering
(49:22) Debating the Ab-Wheel and Weighted Vest
(51:49) Replacing a Chin-Up Bar with a Pull-Up and Dip Station
(54:36) Discussing the High Cost of Kettlebells
(55:28) Re-Evaluating the Walking Pad for Cardio
(58:35) Summary of Purchased Equipment for a ÂŁ600 Gym
(01:03:54) Sacrificing Kettlebells to Stay Within Budget
(01:04:58) Episode Wrap-Up
(01:05:57) Where to Find Myles and Leo Online -
In this episode, I share five powerful Japanese concepts that transformed my approach to happiness, health, and personal growth during my 15 months in Japan. From Kaizenâs philosophy of continuous improvement to Ikigaiâs pursuit of purpose, these lessons offer timeless wisdom you can apply to your life.
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Timestamps:
(00:12) Introduction: 15 Months in Japan and Life Lessons
(00:44) Podcast Quality: From Audio to Mental Drainage
(03:44) The Stress and Anxiety That Comes With Flying
(05:26) Kaizen: The Power of Continuous Improvement
(06:23) Writing My Book with Kaizen: Small Steps, Big Results
(07:48) Wabi-Sabi: Embracing Imperfection and Letting Go of Perfectionism
(11:22) Shoshin: The Beginnerâs Mind for Constant Growth
(14:20) Hara Hachi Bu: Mindful Eating and Long-Term Health Benefits
(16:18) Ikigai: Finding Your Lifeâs Purpose and Joy
(17:57) Isogabamaware: When Youâre in a Hurry, Take The Long Way
(21:00) Closing Thoughts: Pre-Order My Book for More Practical Tips
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Why is New York City's obesity rate about one-third lower than Houston's? In this episode, I discuss how the environments of these two major U.S. cities shape health outcomes. From daily walking habits to weather patterns, food choices, and public transportation, learn how these factors contribute to the stark differences in obesity rates.
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Free Protein Cheat Sheet
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Timestamps:
(00:11) NYC vs. Houston: Obesity Rate Differences
(02:27) Adin Rossâ Gym Progress
(03:37) Teens Jumping on Steroids Thanks to Social Media
(05:38) Social Media Comments From Trolls
(08:35) Jeff Nippardâs Expert Opinion on Fitness Progress
(11:02) The First Year of Lifting is About Making Mistakes
(12:55) Walking vs. Driving: Daily Movement in NYC and Houston
(14:55) Weather and Climate: How They Affect Activity Levels
(16:07) Food Choices: Healthy Options in NYC and Houston
(18:49) Public Transport: Movement Opportunities in Urban Settings
(20:52) Summary: Environment's Role in Shaping Health
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In this episode, I discuss why prioritising strength training over just cardio can help you achieve sustainable fat loss. I break down six key reasons why getting strongerâlike increasing your metabolism, improving body composition, and boosting confidenceâtransforms your results. From the benefits of building muscle to maintaining motivation, this episode offers solid tips to help you lose fat while gaining strength.
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Timestamps:
(00:11) Introduction: Focus on Strength, Not Just Weight Loss
(01:16) Failed Trip to India
(02:06) Adventure to Madeira Island
(03:09) Cheap Flights Within Europe
(04:07) Returning to Madeira Island
(07:14) Tip 1: How Building Muscle Boosts Metabolism
(08:48) Tip 2: Ensure You Lose Body Fat, Not Muscle
(09:54) Tip 3: How Strength Makes Daily Life Easier
(11:19) Tip 4: Improved Body Composition Through Strength Training
(13:36) Tip 5: Boost Confidence and Motivation with Strength Gains
(17:01) Tip 6: The Health Benefits of Building Muscle
(18:22) Closing Thoughts: Make Strength Your Priority for Fat Loss
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In this episode, I share strategies to enjoy the holiday season without guilt while staying on track with your fitness goals. Learn how to approach December flexibly, focus on maintaining progress, and prioritise small habits like protein intake, fruits, veggies, walking, and strength training. Discover why a few indulgent days wonât ruin months of consistency and how to embrace the holidays as part of your journey, not a setback.
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Timestamps:
(00:17) Why December Wonât Ruin Your Fitness Progress
(00:51) Remembering What the Holiday Season Is Really About
(04:56) The Holiday Mindset Shift for Long-Term Success
(06:17) Flexibility Over Perfection During the Holidays
(07:22) Why Maintenance Goals Might Be Better Than Fat Loss in December
(08:50) Key Habits for Consistency: Protein, Veggies, and Activity
(10:03) The Math of Consistency: 23 Out of 31 Days Is 74%
(12:22) Focusing on the Next Meal, Workout, or Day
(13:53) Closing Thoughts: Enjoy the Celebrations Mindfully
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In this episode, I share practical, real-world tips for creating and maintaining a calorie deficit for weight loss. From smart food swaps to portion control strategies, I share advice that has helped me and my 1-2-1 online fitness members. Whether choosing leaner protein, low-calorie condiments, or tweaking your cooking methods, these simple steps make fat loss easier and more sustainable.
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Free Calorie Calculator
Timestamps:
(00:11) Why âJust Eat in a Deficitâ Isnât Enough Advice
(01:19) Retro Football Shirts Phase
(04:19) The Latest From the English Premier League
(05:26) The Teams and Players I Route for in Soccer
(07:02) The Importance of Nutrition Over Exercise for Weight Loss
(08:00) Simple Food Swaps to Reduce Calories Without Sacrifice
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In this episode, I discuss 11 strategies for staying consistent with your workouts, even when motivation is low. From scheduling workouts like appointments to finding enjoyable activities and tracking progress, these tips are designed to make fitness a sustainable part of your life.
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Timestamps:
(00:11) Why Relying on Motivation Fails Your Fitness Journey
(01:20) The Importance of Great Company
(04:39) Marvel MCU, Anime and TV Series
(06:15) Tunnel Vision with My Goals
(06:58) Action Over Motivation: The Real Path to Results
(08:15) Tip 1: Schedule Your Workouts First, Then Plan Around Them
(09:32) Tip 2: Commit to Just the First Two Exercises
(10:42) Tip 3: Break Workouts Into Small, Achievable Goals
(11:30) Tip 4: Home Workouts vs. Gym WorkoutsâWhat Works for You?
(13:55) Tip 5: Focus on Activities You Enjoy for Consistency
(15:02) Tip 6: Join a Community for Accountability and Support
(16:09) Tip 7: Track Progress to Stay Motivated
(18:06) Tip 8: Reward Yourself for Small Wins
(19:54) Tip 9: Dig Deep Into Your âWhyâ for Fitness Goals
(22:13) Tip 10: Reframe Exercise as a Privilege, Not a Chore
(24:27) Tip 11: Take ActionâThe Key to Long-Term Success
(25:01) Closing Thoughts: Build Habits Over Chasing Motivation
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In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether youâre just starting or looking to refine your routine, this episode offers solid advice to help you see real progress.
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Timestamps:
(00:14) Introduction: Why Building Muscle Doesnât Have to Be Complicated
(01:08) Disney Plus Marvel Movies
(02:44) The Longevity and Complexity of the Marvel Universe
(04:12) A Potential Marvel Movie Marathon
(06:03) The Importance of Consistency Over Perfection
(06:51) Tip 1: Have a Workout Plan You Enjoy
(08:08) Tip 2: Focus on Progressive Overload
(10:09) Tip 3: Prioritise Compound Exercises for Maximum Gains
(11:20) Tip 4: Nutrition Essentials for Muscle Growth
(13:01) Tip 5: Rest and Recovery for Optimal Muscle Repair
(16:58) Tip 6: Be Patient and Stay Consistent
(18:10) Closing Thoughts: Muscle Building Takes Time and Dedication
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In this episode, I discuss seven reasons you might struggle to lose weight despite being in a calorie deficit. From underestimating your intake and guessing portions to relying too heavily on exercise, I break down common mistakes that can hinder your progress. I also discuss the importance of tracking consistently, being patient, and managing hidden calorie sources like oils and condiments. If you're stuck on your weight loss journey, this episode shares excellent advice (if I do say so) to help you get back on track.
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Free Effortless Eating Guide
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Free Calorie Calculator
Timestamps:
(02:01) Introduction: Struggling with Weight Loss Despite a Calorie Deficit
(02:34) What is a Calorie Deficit?
(02:56) Clarifying the Impact of Medical Conditions
(05:13) Reason 1: Youâre Not Actually in a Deficit
(07:15) Reason 2: Guessing Too Often Leads to Errors
(09:05) Reason 3: Overlooking Spreads, Sauces, and Alcohol
(11:00) Reason 4: Relying on Exercise to Create a Deficit
(13:05) Reason 5: Not Tracking Food in Real-Time
(14:40) Reason 6: Inconsistent Efforts Hurt Progress
(16:55) Reason 7: Youâre Losing Weight, Just Not Seeing It Yet
(18:29) Closing Thoughts: Tough Love and the Importance of Patience
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