E162 | 10 Ways High-Achievers Stay in Shape

In this episode of The Kirk Miller Podcast, Kirk shares 10 clear red flags that signal when you’re slipping in your health, mindset, or performance. These are the patterns Kirk sees time and time again in high performers, business owners, and leaders who drift without realising it, and exactly how to course correct right now. Raise your standards today. Inside This Episode: The danger of negotiating with yourself and how to shut it down Why waking up tired is a sign you’ve been putting everyone else first How inconsistent energy is linked to dropping personal standards Why reacting to stress signals a need for decisive action The hard truth about half-hearted workouts and lost momentum How external blame keeps you stuck (and what to do instead) Why tracking progress is non-negotiable in life and business The ripple effect when you drop your standards in one area How average influences are holding you back Why waiting for the ‘right time’ will keep you slipping Who This Episode Is For: ✅ Business owners and entrepreneurs drifting from their peak ✅ High achievers who’ve lost momentum but don’t know why ✅ Anyone who feels like they’re slipping but can’t pinpoint what’s missing 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 sits down with entrepreneur and mother Viktoriya Ivanova to unpack the powerful identity shift that helped her break free from years of yo-yo dieting and emotional habits, and step into a stronger, more consistent version of herself. Viktoriya shares how discovering Built to Last created the structure, mindset, and support she needed to align her personal health with her values as a parent, business owner, and woman striving for more. You’ll hear: Why “choosing yourself for one hour a day” can be life-changing How she replaced emotional triggers (like alcohol, chocolate, and smoking) with empowering routines The role structure and environment play in long-term results The stigma around teetotalism — and how Viktoriya handled it How her transformation has impacted her family and business What happens when fitness becomes who you are, not just what you do This is a must-listen for anyone feeling stuck in cycles of temporary progress and looking to reclaim their health, identity, and personal power — for good. 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 the 10 powerful habits that allow high-achieving business owners, entrepreneurs, and leaders to stay in great shape—without sacrificing their work, family, or social life. Because when your health and energy are thriving, your business performs better too. Whether you’re scaling a company, managing a team, or simply spinning multiple plates—this episode will give you real-life, sustainable tools to keep your body strong, lean, and high-performing year-round. Inside This Episode: Why top performers treat workouts like business meetings The mindset shift from “eating clean” to fuelling for performance How movement is integrated into daily routines, not squeezed in Reducing decision fatigue around food and training Smart strategies to manage alcohol without guilt or regret How to travel without losing momentum in training or nutrition Why protein, water and whole foods still win—every time The key to overcoming “all or nothing” thinking You don’t need a perfect lifestyle to get in shape. You need a system that matches your life and keeps you accountable. 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 Raheel Malik — leading UK dental entrepreneur, co-founder of Aspire Dental Academy, and long-standing Built To Last client. From humble beginnings in Rochdale, teaching himself science as a teenager, to now leading one of the UK’s top dental education platforms, Raheel operates at a level few do. But what sets him apart? His mindset. His habits. And his refusal to let health take a back seat to business. Because like any high performer — he knows one fuels the other. What’s Inside How Raheel built Aspire Dental Academy into a market-leading business Why he prioritises his health and fitness — even as a top dental entrepreneur How discipline in the gym sharpens discipline in business Why so many entrepreneurs burn out chasing success — and how to avoid it The exact standards Raheel holds himself to daily How Built To Last principles help him sustain high performance year-round Why "waiting for the perfect time” will stop you leading in business AND life The mindset shift that’s taken Raheel’s impact far beyond dentistry Why Listen? If you’re a business owner, entrepreneur or leader who wants to: ✅ Scale your business without sacrificing your health ✅ Perform at a higher level mentally and physically ✅ Lead by example — in your business, family and life This episode will inspire you — and give you practical insights to raise your personal standards. 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 the 10 essential standards that separate Built to Last clients from the average gym-goer or high achiever still chasing quick fixes. These aren’t just “fitness tips” — they are lifestyle standards that shape how you train, eat, recover, and perform — in health, business, and life. If you’re tired of yo-yo progress and want to operate with consistency, control, and high standards — this episode is a must-listen. What’s Inside Why habits beat motivation every time Why Built to Last clients train no matter what — even on tough days How controlling your environment makes discipline easier The power of structured eating — and how it stops reactive choices Why a performance-first mindset gets you leaner AND stronger How to master emotional control for better decision-making Why quick fixes ruin long-term success How to thrive when life is chaotic — embrace it, don’t wait Why optimising sleep is non-negotiable for elite results Why Built to Last clients never settle for average — ever Why Listen? If you want to operate like a high performer in life, not just in the gym — these 10 standards will give you the blueprint. It’s not about hacks. It’s not about short-term wins. It’s about being Built to Last. 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 Jason Graystone – investor, entrepreneur, TEDx speaker, and host of the Always Free podcast. Jason built his way up from a council estate to financial independence and now helps thousands do the same. But his definition of success goes far beyond money — it’s about freedom in every sense: financial, mental, emotional, and physical. This conversation is a must-listen if you’re feeling stuck, overwhelmed, or unsure how to move forward with your finances and future. What’s Inside How your language and mindset shape your financial reality Why people plan holidays better than they plan their life The 6 pillars of Jason’s “Freedom Machine” – and how you can apply them The importance of delegation and focusing on high-value tasks Why owning income-generating assets is the true path to freedom How to break free from limiting beliefs and self-sabotage Practical advice to move from financial stress to strategic growth This episode is about taking control. Whether you’re a business owner, high performer, or someone who wants more out of life — Jason breaks down exactly what it takes to create long-term wealth, stability, and the mental space to actually enjoy it. 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 James Collier, registered nutritionist and co-founder of Huel – one of the world’s fastest-growing nutrition brands. Together, they unpack the misinformation, oversimplification, and ethics surrounding modern diets, and why so many high performers are getting nutrition wrong. James brings a powerful mix of science, experience, and perspective, challenging mainstream beliefs and offering a more sustainable, balanced approach to food — for both individual health and the planet. What’s Inside Why most diet advice is too simplistic for real-world success The five pillars of Contemplative Nutrition: physical health, mental wellbeing, sustainability, ethics, and social connection The damage done by diet ideology and social media influencers preaching extremes What people get wrong about ultra-processed foods — and why some are actually good for you The future of ethical eating, lab-grown meat, and responsible food production Why shared meals and social connection are just as important as calories and macros Why Listen? If you’re confused by modern diets, frustrated by conflicting advice, or just want to fuel your body in a way that aligns with your health, ethics, and performance — this episode will give you clarity and direction. 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 unpacks the 10 biggest fitness myths that entrepreneurs, high performers, and busy professionals fall for time and time again, often at the expense of progress, energy, and long-term results. If you're constantly trying to "do more" but still not seeing the outcomes you want, this episode will challenge your thinking and give you a clearer, smarter approach to fitness that actually fits your life. What’s Inside Why lifting heavy doesn’t make you stiff or slow, it builds resilience and performance The truth about short workouts (and why duration matters less than quality) Why more cardio won’t lead to more fat loss without strength and protein The lie of “starting once work slows down”, and why that day never comes How lack of sleep is silently killing your progress Why eating clean without awareness won’t move the needle The hard truth: you can’t outwork a bad diet Why skipping meals sabotages energy and output When to use protein shakes and why they’re not a magic fix How recovery shapes progress just as much as training Why Listen? This episode is a reality check for driven individuals who want results without wasting time. Stop following broken strategies and start using proven principles that align with your lifestyle and goals. 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 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.