Advertise on podcast: The Kirk Miller Podcast

Getting in shape is one thing. Staying in shape when life gets busy, stressful, or unpredictable is another. In this episode, Kirk breaks down the three essential steps for building and maintaining the physique and lifestyle you actually want. Whether you've made great progress before only to fall off track, you're currently stuck at a plateau, or you simply want a more consistent approach to your health, these three principles can help you stop relying on motivation and start building something that lasts. In this episode, Kirk covers: 1. Identity-led goals Before changing your diet, training, or daily habits, get clear on who you want to become. Your goals should reflect the identity you want to embody—not simply a number on the scales or a short-term physical target. 2. Minimum non-negotiable standards Your real habits are revealed when life gets difficult. Establish a baseline of behaviours you can maintain even during your busiest or most challenging periods, so one difficult week doesn't turn into months of lost progress. 3. Scheduled implementation Knowing what to do isn't the same as actually doing it. If your health and fitness goals matter, they need a place in your calendar. Look at how you're currently spending your time and ask: Does my schedule support the person I say I want to become? Beyond the physique Creating a great physique isn't just about how you look. It's about having the energy, confidence, discipline, and capacity to show up fully in the rest of your life. The goal isn't to repeatedly get back in shape. The goal is to build a life where staying in shape becomes part of who you are. If you're ready to transform your fitness while building a lifestyle that supports your personal and professional ambitions, learn more about Built To Last and how Kirk works with founders, CEOs, and high-performing individuals. Listen now and discover the three steps to building results that actually last. If you'd like help building a body, mindset and lifestyle that lasts, apply here: www.kirkmiller.co.uk

Setbacks are inevitable, whether it's an injury, a bad training session, falling off your nutrition, poor sleep, problems with clients, business challenges, or unexpected changes to your plans. In this episode, Kirk Miller breaks down how he deals with setbacks without allowing them to derail his progress. Rather than getting caught up in frustration or adopting a "f**k it" mentality, he focuses on evaluating what happened, taking responsibility for what he can control, and using the setback as information for what to do differently next time. Kirk covers 10 different areas of life where setbacks can happen, including: Training: How to respond when injuries, failed lifts or bad sessions get in the way. Nutrition: Avoiding the "I've already messed up, so I might as well keep going" mindset. Hydration & sleep: Understanding how poor preparation can affect performance and recovery. Clients & business: Learning from difficult situations and identifying what could have been done differently. Money: Changing your perspective around financial stress and using challenges as opportunities to grow. Team management: Turning mistakes into opportunities to improve communication, teaching and systems. Planning: Adapting when your calendar gets disrupted without abandoning your bigger goals. Emotions: Learning how to change your state instead of allowing negative emotions to dictate your decisions. Preparation: Reverse-engineering setbacks to understand what could be improved. Mindset: Recognising that a setback is only as significant as the meaning you give it. The key message throughout the episode is simple: don't fold. Things will go wrong. Plans will change. You'll have bad days, make mistakes and face situations you didn't expect. The goal isn't to avoid setbacks — it's to learn how to respond to them, adapt, and keep moving forward. If you'd like help building a body, mindset and lifestyle that lasts, apply here: www.kirkmiller.co.uk

You don't need a fancy diet, complicated biohacking protocol or extreme nutritional rules to improve your health. In this episode of The Kirk Miller Podcast, Kirk challenges the idea that there's one perfect way to eat. From carnivore and keto to whatever diet is currently dominating social media, extreme approaches often get more attention than the fundamentals that consistently produce results. Inspired by a recent post from nutrition and fitness educator BioLayne, Kirk looks at why nutrition needs to work for the individual—their goals, training, lifestyle and the stage of life they're in. He also shares how his own nutrition has evolved over the years while the objective has remained the same: staying lean, strong, healthy and energised enough to perform at a high level. In this episode: Why there is no single perfect diet for everyone. The problem with turning diets into brands and "magic solutions." Why restrictive approaches like carnivore and keto aren't automatically better. How your lifestyle, goals and training should influence how you eat. Why Kirk's own approach to nutrition has changed throughout his life. The fundamentals that matter more than chasing the latest nutrition trend. Why protein, whole foods, movement and quality sleep remain so important. The role carbohydrates can play when training for strength, endurance or HYROX. Why your nutrition needs to support your energy outside the gym too. How to build an approach you can realistically maintain year-round. The goal isn't to find a diet you can follow perfectly. It's to understand the fundamentals, apply them to your own circumstances and build an approach that supports your health, physique, performance and lifestyle for the long term. If you'd like help building a body, mindset and lifestyle that lasts, apply here: www.kirkmiller.co.uk

In this episode of The Kirk Miller Podcast, Kirk comes to you with a raw and honest conversation about one of the biggest reasons people struggle to achieve their health goals: self-sabotage. If you're nowhere near where you thought you'd be with your health this year, this episode explores why the problem may not be your diet, training plan, or lack of discipline — it may be the way you're spending your time and energy. In this episode, Kirk explores: Why self-sabotage isn't always about food or exercise — and how repeatedly saying "yes" to the wrong things can quietly undermine your health. Auditing your calendar to identify which commitments are giving you energy and which are draining it. The connection between stress, overwhelm and poor health decisions, particularly for busy founders and entrepreneurs. Why your calendar reveals your real priorities — not what you say your priorities are, but how you actually live. How overcommitment depletes your mental and emotional reserves, making it harder to make good decisions around food, training, sleep and recovery. Creating space for what actually matters by delegating, removing or reconsidering commitments that don't align with your values. Why you don't need to wait for January to make a change. There is still time this year to reset your priorities and build healthier habits. How better health can improve more than your personal wellbeing, including your performance at work and the quality of time you have with the people you love. If your calendar is constantly leaving you exhausted, stressed and overwhelmed, it may be time to start saying "no" to the things that are pulling you away from the person you want to become. Your health isn't separate from your business, relationships or everyday life. How you structure your life directly influences the choices you make. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

Being busy doesn't mean your training has to disappear. For founders, CEOs and business leaders, there will always be periods when work demands more of your time and attention. The mistake is believing you either need to complete your normal training perfectly or not bother at all. In this episode of The Kirk Miller Podcast, Kirk shares five practical strategies for maintaining effective training when your calendar is packed. The focus isn't on finding more time. It's about making better use of the time you have, adapting your expectations and ensuring every minute you spend training has purpose. In this episode: Why training should be scheduled and protected like an important business meeting. How removing distractions can dramatically improve the quality of shorter sessions. Why your training expectations need to change during demanding periods. How setting a clear intention before every workout improves execution. Why focus and intensity matter more when training time is limited. How to reduce training volume without simply going through the motions. Why one high-quality working set can sometimes be more valuable than rushing through an entire programme. How to maintain consistency when business and life demand more from you. Why adapting your training is better than abandoning it completely. How staying physically consistent can improve confidence and performance outside the gym. Your training won't always look the same throughout the year. The skill is knowing how to adjust it without allowing a busy few weeks to become months of doing nothing. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy around the realities of a demanding career, apply to Built To Last here: www.kirkmiller.co.uk

In this episode, Kirk sits down with Richard D. Moat, an expert in emotional wellbeing, for a conversation about something we don't always know how to talk about: how we actually feel. Because success, achievement, relationships, and even a seemingly "good life" don't necessarily mean we feel good on the inside. Richard shares his perspective on emotional wellbeing, where our emotional patterns come from, why we often carry wounds from childhood and previous generations, and how learning to understand and express our emotions can transform the way we live. In this episode, we explore: Why emotional wellbeing starts with our relationship with our emotions How suppressed emotions can continue to affect us long after the original experience The emotional patterns and wounds we can inherit from previous generations Why the first seven years of life can have such a profound influence on how we relate to ourselves and others Why "reduce stress" isn't particularly useful advice unless we understand how to actually do it Richard's personal journey into emotional wellbeing following his father's cancer diagnosis Why high achievers can still feel unfulfilled despite external success How understanding our emotional needs can help us become more self-sufficient and fulfilled The difference between expressing emotions and acting them out Why creating a culture where talking about feelings is normal can change our relationships and communities Practical ways to start paying more attention to your emotional wellbeing Listen to the full episode of the Kirk Miller Podcast for a deeper conversation on emotional wellbeing, self-awareness, healing and what it really means to feel well. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

Lasting transformation rarely starts with another diet, training plan or productivity hack. It starts with changing the way you think. In this episode of The Kirk Miller Podcast, five guests share the mindset shifts that helped them overcome very different challenges and create lasting change in their health, performance and lives. Mustafa Sener, Richard Porter, Luke Bland, Viktoriya and Jason Graystone each bring a different perspective—from managing time and using emotions productively, to escaping an all-or-nothing mentality, overcoming addiction and completely changing long-held beliefs around food. Different people. Different challenges. But each story demonstrates how changing your thinking can ultimately change your behaviour and your results. In this episode: Mustafa Sener shares how planning and structure allow him to balance business, training, family and the things that matter most. Richard Porter explains how emotions—including negative ones—can become powerful fuel for growth rather than something to avoid. Luke Bland discusses breaking his all-or-nothing mentality and why achievable targets and the right community helped him create consistency. Viktoriya shares her experience of overcoming addiction, changing her identity and creating systems that support the person she wants to become. Jason Graystone challenges common beliefs around food, restriction and nutrition, and explains how changing his approach transformed his performance. The circumstances may be different, but the underlying lesson is the same: lasting change doesn't simply come from knowing what to do. It comes from changing the beliefs, behaviours and standards that determine what you consistently do. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

Building a successful business shouldn't mean sacrificing your health in the process. In this episode of The Kirk Miller Podcast, Kirk breaks down three essential skills every founder, CEO and business leader needs to stay in shape while dealing with the demands of running and growing a business. The reality is that your diary won't always be predictable. There will be travel, meals out, long days, unexpected problems and periods where training and nutrition can't be perfect. The answer isn't waiting for life to become less busy. It's developing the skills to stay consistent when it isn't. Kirk explains how to make better food decisions when travelling or eating out, how to train effectively when time and equipment are limited, and how to adapt when your normal routine gets disrupted. The goal is to create a health and fitness strategy that works alongside your business rather than competing with it. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

Do you really need to count every calorie to stay in great shape? In this episode, Kirk explains why he hasn't tracked calories or macros for over 20 years, and how he's maintained a lean physique without obsessing over food. Instead of relying on apps and spreadsheets, he shares a simple framework built around consistency, awareness, and smart habits. Whether you're constantly travelling, running a business, or simply tired of tracking everything you eat, this episode will show you how to stay in shape with far less stress. In this episode: Why calorie counting isn't essential for everyone The two simple metrics Kirk uses to stay on track How daily weigh-ins provide valuable long-term feedback Why weekly visual check-ins matter just as much as the scales How to make adjustments without tracking every meal The importance of maximising movement and training with intent Why consistency beats perfection when it comes to nutrition How to enjoy flexibility without losing progress When calorie tracking may still be useful If you're enjoying the podcast, don't forget to subscribe, leave a review, and share this episode with someone who wants a simpler approach to staying in shape. Have a question you'd like Kirk to answer on a future episode? Get in touch, we'd love to hear from you. www.kirkmiller.co.uk

Training doesn't need to be complicated. With so much conflicting advice online, it's easy to waste time chasing the latest workout trends instead of focusing on the principles that actually deliver results. The reality is that great training has always been built on a handful of fundamentals—and those fundamentals haven't changed. In this episode of The Kirk Miller Podcast, Kirk answers the most common training questions he receives and shares the 10 principles that consistently help people build muscle, lose body fat and improve their performance. Whether you're new to the gym or have been training for years, this episode will help you simplify your approach and get more from every workout. In this episode you'll learn: The training principles that produce the best long-term results. The biggest mistakes that hold people back in the gym. How to make every workout more effective. Why consistency will always beat the perfect programme. How to train for muscle, strength and fat loss more efficiently. The importance of progressive overload and proper technique. How much training you really need to see results. Common myths that stop people making progress. How to know if your training programme is actually working. The simple mindset shifts that lead to better performance. If you're looking to stop overthinking your workouts and start seeing better results, this episode will give you practical advice you can apply immediately. If you'd like help building a body, mindset and lifestyle that lasts, apply here: www.kirkmiller.co.uk

Summer doesn't make you gain weight. Holidays, barbecues, weekends away and social events aren't the problem. The real problem is losing the systems and routines that keep you healthy for the other nine months of the year. In this episode of The Kirk Miller Podcast, Kirk explains why so many people undo months of hard work every summer—and how a few simple habits can help you stay lean, energised and consistent without missing out on life. This isn't about restriction or avoiding social occasions. It's about building systems that allow you to enjoy summer while still feeling confident, healthy and in control. In this episode you'll learn: Why summer isn't the real reason people gain weight. The simple systems that create year-round consistency. Why starting your day with movement changes every decision that follows. How planning tomorrow today removes unnecessary stress. The importance of tracking the fundamentals without becoming obsessive. How to identify and protect your non-negotiable habits. Why weekly reflection is more powerful than waiting until September. How to enjoy holidays, meals out and social events without starting over. The biggest mistake people make every summer. How high performers stay healthy no matter what season they're in. If you want to enjoy your summer without sacrificing your health, confidence or energy, this episode will give you a practical framework you can implement immediately. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here:   www.kirkmiller.co.uk

Feeling tired all the time isn't normal. Too many business owners and high performers accept low energy, constant stress and burnout as the price of success. The reality is, your energy is one of your greatest assets—and if you don't manage it, every area of your life suffers. In this episode of The Kirk Miller Podcast, Kirk shares the simple six-step framework he uses to help clients identify what's giving them energy, what's draining it, and exactly what to change. Rather than adding more to your already busy schedule, this episode encourages you to strip things back, assess the fundamentals, and make small adjustments that deliver a huge return. Whether you're struggling with fatigue, feeling overwhelmed, or simply want to perform at a higher level, this framework will help you regain control. In this episode you'll learn: Why managing energy is more important than managing time. The six areas that determine your energy and stress levels. How better planning creates more consistency and less overwhelm. The nutrition habits that fuel performance instead of draining it. Why movement creates energy—even when you feel tired. How recovery impacts your productivity, mood and decision-making. Practical ways to reduce stress without slowing down. Why your environment shapes your habits more than willpower. A simple Keep, Stop, Start exercise you can complete in minutes. How small changes can dramatically improve your physical and mental performance. If you feel like you're constantly running on empty, this episode will help you identify exactly what's holding you back and give you a practical framework to feel healthier, more focused and more energised. If you're a founder, CEO or business leader who wants to build year-round health, confidence and energy, apply to Built To Last here: www.kirkmiller.co.uk

You already know what to do. Train. Eat well. Move more. Sleep better. So why do so many people still struggle to stay in shape, full of energy and consistent year-round? In this episode, Kirk explains why information isn't the problem, your standards are. You'll learn how to stop relying on motivation, define your minimum non-negotiable standards, and build a system that keeps you progressing even when life gets busy. In this episode: Why awareness without implementation is pointless The difference between your highest standards and your minimum standards Why most people only execute when conditions are perfect The simple framework for staying consistent across all 52 weeks of the year Why lowering your volume and increasing your intensity can produce better results How becoming a dad changed Kirk's training—but not his standards The question everyone should ask themselves: Are my current standards enough to meet my expectations? If you're tired of starting over every few months, this episode will help you build standards that last.

Most people don't struggle because they lack knowledge. They struggle because they lack accountability. In this episode of The Kirk Miller Podcast, Kirk explains why accountability is the missing link between knowing what to do and actually doing it consistently. Whether your goal is to lose body fat, build muscle, improve your health, or perform better in business, accountability creates the standards, structure and feedback that keep you moving forward when motivation inevitably disappears. Kirk shares why so many ambitious people continue to start over despite having more information than ever before, and how measuring your progress, raising your standards and surrounding yourself with the right people can completely change your results. This isn't about relying on someone else forever. It's about creating a system that keeps you accountable until the behaviours become part of who you are. In this episode you'll learn: Why accountability is more powerful than motivation. The biggest reason people struggle to stay consistent. How to measure progress instead of relying on feelings. Why successful people still invest in coaches and mentors. The role standards play in lasting transformation. How to build accountability into your daily routine. Why feedback accelerates progress. The difference between knowing and doing. How to stop constantly starting over. Why the right environment changes everything. If you're tired of making promises to yourself that never last, this episode will help you build a system that creates year-round health, confidence and energy. If you're a founder, CEO or business leader who wants to build a body and mindset that lasts, apply to Built To Last here: www.kirkmiller.co.uk

Nutrition has become far more complicated than it needs to be. Most people know they need to eat better. They've tried meal plans, calorie tracking apps, cutting carbs, cutting fats, fasting, and every new diet trend that promises faster results. Yet despite all the information available, food remains the biggest obstacle standing between them and their goals. In this episode of The Kirk Miller Podcast, Kirk shares a simple framework that removes the overwhelm from nutrition and makes food management far easier to understand and apply. Whether your goal is fat loss, building lean muscle, improving performance, preparing for a HYROX event, or simply optimising your health, this episode explains why focusing on one key variable can simplify the entire process. Kirk breaks down the role of protein, fibre, fats, and carbohydrates, explaining why most people should keep three of these consistent and only adjust one based on their goals. Rather than obsessing over exact calorie numbers or constantly changing multiple variables at once, this practical approach provides a repeatable system that can be applied regardless of whether you're tracking food, following a meal plan, or eating on the go. This episode is designed for busy business owners, leaders, and professionals who want a straightforward way to improve their results without adding more complexity to their lives. In this episode: Why nutrition is often overcomplicated The simplest framework for managing food How to approach fat loss without extreme dieting Why protein intake should remain consistent The importance of fibre for health and performance Understanding fat intake and hormone health The role carbohydrates play in fat loss and performance How to adjust food intake based on your goals A practical approach to sustainable nutrition Building a healthier relationship with food If you'd like help implementing a nutrition and fitness strategy that works in the real world, apply here: www.kirkmiller.co.uk