E153 | Stay Lean Without Sacrificing Business or Family

In this episode of The Kirk Miller Podcast, Kirk is joined by Phil Learney, coach, educator, and founder of HMN24, to break down one of the most overlooked drivers of performance: recovery. If you're a business owner, entrepreneur, or high performer constantly pushing for more—but neglecting your sleep and recovery—this episode will challenge how you think about energy, output, and long-term success. Phil shares powerful insights into why sleep is a performance tool, and how to structure your life around it for sustainable results. Coming Up... The real cost of poor sleep on performance, stress, and injury risk Why stimulants by day and depressants by night create a dangerous loop How to align your habits with your natural circadian rhythm The critical role of environment, light, and routine in sleep quality Why consistency is king: setting targets for sleep like you would for training or business How Human 24’s day-parted supplement system supports recovery and high energy without disrupting your body’s rhythm Small first steps to optimise sleep—even if your lifestyle feels chaotic If you’re always on the go but feel like you’re burning out or plateauing, this episode will give you practical tools to improve your energy, focus, and recovery—without slowing down. Sleep isn’t weakness. It’s a competitive edge. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. 

In this episode of The Kirk Miller Podcast, Kirk breaks down one of the most common traps high performers fall into: staying busy without ever truly moving forward. If you’re constantly working, always “on,” and still feel like you’re getting nowhere, this is the wake-up call you need. Learn how to reclaim your energy, focus, and output with a practical, no-BS breakdown of what’s actually holding you back, and how to start making progress that sticks. What’s Inside The grind culture myth that keeps entrepreneurs stuck Three common pieces of advice that sound helpful but are killing your productivity The power of weekly self-evaluation to track momentum, not just movement If you’re an entrepreneur, business leader, or high performer who’s feeling stretched thin but seeing little progress, this episode will help you rewire how you work, so you can stop being busy and start getting ahead. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.   

In this reflective and inspiring episode of The Kirk Miller Podcast, Kirk sits down with Paul Cheetham-Karcz, entrepreneur, mentor, and advocate for impact-driven leadership. Paul shares his journey from humble beginnings to building a successful business, and the mindset shifts that have guided his path to fulfilment. This is more than a conversation about business success, it’s a masterclass in authenticity, values, and legacy. Paul’s story will challenge you to reflect on your own definition of success and what it truly means to build a life that matters. What’s Inside The Power of Showing Up – Why giving your best, even when you're not at your best, is non-negotiable From Working-Class Roots to CEO – How early financial struggles shaped Paul’s drive and resilience Building a Purpose-Driven Career – Choosing work that aligns with values, not just skills Authentic Leadership in Action – How Paul leads Dulo with impact, inclusivity, and community in mind Writing Your Eulogy – The powerful exercise that helps Paul stay aligned with his purpose Business Without Ego – Why honest conversations and clear standards are the foundations of great leadership Consistency and Self-Awareness – The daily practices behind lasting personal and professional growth Why Listen? If you're tired of chasing hollow success or feel disconnected from what you're really working toward, this episode is for you. Paul’s insights will inspire you to redefine your goals, live with intention, and lead with impact, in your business and beyond. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. 

In this episode of The Kirk Miller Podcast, Kirk tackles a challenge that so many busy professionals face: how to stay lean and healthy without giving up your weekends, social life, or time with family. If you’ve ever felt like progress slips away every Friday night, this episode is your solution. Kirk breaks down the misleading advice that’s keeping high performers stuck—and shares practical, real-world strategies used by clients at Built to Last to stay in shape while still living a full life. What’s Inside Why avoiding social events doesn’t work – and what to do instead The problem with relying solely on meal prep How mismanaging weekends can undo all your weekday effort Three actionable strategies to stay lean without missing out For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. 

In this episode of The Kirk Miller Podcast, Kirk is joined by Carl Allsopp, CEO of Dubai’s leading real estate brokerage, Allsopp & Allsopp. From humble beginnings in Coventry to building a real estate powerhouse in Dubai, Carl shares what it truly means to lead from the front, both in business and in life. This conversation dives into Carl’s mindset, daily habits, and the leadership principles that have helped him build a high-performance culture while maintaining balance as a husband, father, and entrepreneur. What’s Inside Starting From Scratch – Carl’s journey from Coventry to the UAE, and how resilience shaped his career The Habits of a High-Performing CEO – Why structure, discipline, and early mornings are at the core of Carl’s routine The Qualities of Top Performers – The underrated traits Carl looks for in real estate agents and team members Balancing Business and Family – How Carl manages to excel professionally without compromising at home Motivation vs. Habits – Why Carl believes success comes down to daily systems, not just inspiration Creating a Thriving Company Culture – Inside Allsopp & Allsopp’s approach to training, wellness, and long-term growth Vision for the Future – How Carl continues to evolve his business while staying grounded in purpose and family values Why Listen? If you’re a business owner, entrepreneur, or high performer looking to lead with more clarity, intention, and consistency, this episode delivers real, behind-the-scenes insight into the mindset of a successful CEO who lives what he leads. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. 

You're consistent with your training, but the results aren’t showing. You're feeling tired, unmotivated, and wondering why all the effort isn’t translating into better energy or physical change. In this episode, Kirk Miller breaks down why so many business professionals and high performers are stuck in ineffective training routines, and exactly how to fix it. Whether you're chasing more energy, better health, or visible results, this episode will help you rethink your workout strategy and align it with your high-performing lifestyle. What’s Inside... 🚫 3 Common Training Mistakes Holding You Back Training with weights every day, without variation Forcing workouts only in the morning Going all-out in every session without strategy ✅ 3 Smarter Strategies That Actually Work Incorporate Variation & Balance – Blend resistance and cardio to avoid burnout and boost overall health Train for Energy, Not Just Aesthetics – Learn how to train in a way that fuels your work, not drains you Think Like a CEO in the Gym – train with focus and intent If you're a busy entrepreneur or decision-maker who wants to train smarter, not harder, this episode is your blueprint.  For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. 

To celebrate 150 episodes of The Kirk Miller Podcast, we’ve curated some of the most powerful  insights from guests across mindset, business, nutrition, and fitness. This is a condensed masterclass for high performers who want results. Whether you’re short on time or just need a jolt of inspiration, this episode delivers real, actionable wisdom to help you level up in every area of life. What’s Inside 🔥 Some of the most impactful guests from the past 3 years 🧠 Mindset shifts that top performers use to stay sharp and focused 💼 Business and leadership advice for navigating growth and adversity 🍽️ Nutrition & fitness strategies to maintain energy and consistency 💡 Rapid-fire, high-impact takeaways For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. 

Entrepreneurs thrive on high energy and mental clarity, yet so many are sabotaging their performance with outdated nutrition advice. In this episode, Kirk Miller debunks common food myths and shares three simple strategies to fuel your body for long-term success. What’s Inside... ❌ The Carb Myth – Why the idea of "no carbs after 6 PM" is outdated and ineffective. ❌ Bad Nutrition Advice – The truth about eating every 2-3 hours, vague “clean eating” rules, and extreme carb-cutting. ✅ A Simple Meal Structure – How to eat for sustained energy and calorie control without obsessing over meal timing. ✅ Using Carbs for Performance – Why strategic carb intake enhances mental focus and training. ✅ The Hydration Hack – The first thing you should do every morning to boost energy and concentration. Why Listen? If you’re an entrepreneur who constantly feels drained, this episode will help you ditch ineffective food habits and implement a realistic nutrition strategy that fuels both your business and life. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. 

Entrepreneurship demands flexibility, resilience, and high-level decision-making. But too often, business owners sacrifice their health in pursuit of success, leading to burnout, poor decision-making, and declining performance. In this episode, Kirk Miller breaks down the biggest myths holding entrepreneurs back and the practical strategies to build a thriving business without compromising your health. What’s Inside... The Myth of Balance – Why traditional "work-life balance" advice doesn’t work for entrepreneurs. Setting Goals vs. Building Systems – Why big goals alone aren’t enough and how to create a repeatable process for success. Why Motivation Fails – How identity-based habits and discipline are the real keys to long-term progress. Non-Negotiables for Health & Business – How treating workouts and sleep as essential meetings can boost focus, energy, and productivity. The Link Between Health & Decision-Making – Why prioritizing health makes you a better entrepreneur and drives business growth. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible. 

In this inspiring episode of The Kirk Miller Podcast, Kirk sits down with Tom Otton, a TEDx speaker, ultra-endurance athlete, cancer survivor, and entrepreneur, to discuss the power of purpose, resilience, and pushing beyond limits. Tom’s journey demonstrates how defining your destination, embracing adversity, and making bold decisions can transform your life. What’s coming up... 💡 Why clarity in your goals is the key to success in health, business, and personal life. 💡 How Tom’s battle with cancer reshaped his mindset and approach to life. 💡 Why surrounding yourself with the right people accelerates personal growth. 💡 How Tom strips away fear to make calculated moves in life and business. 💡How extreme challenges build resilience, focus, and mental toughness. 💡 Why embracing discomfort and pushing past limits prepares you for life’s inevitable challenges. If you feel stuck, unmotivated, or unsure of your next move, this episode will challenge you to rethink your approach and take ownership of your future. Tom’s perspective on mindset, decision-making, and resilience will leave you inspired to take action. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.