E208 | '10 Standards The Best Built To Last Clients Live By, To Stay In Shape Year Round'

In this episode of The Kirk Miller Podcast, Kirk breaks down the 10 non-negotiable standards that the best Built to Last clients live by. This isn't about quick fixes, short-term diets, or relying on motivation. It's about building a lifestyle and identity that keeps you in shape year-round — regardless of how busy life gets. These are the standards most people ignore… but they're the ones that actually work. In this episode, Kirk covers: Why habits matter more than motivation Why training is a non-negotiable (even when you don't feel like it) How your environment shapes your results The importance of structured eating Why performance should come before aesthetics How emotional control impacts your consistency Why quick fixes always fail long-term How to stay on track when life gets chaotic Why sleep is one of the biggest performance drivers The mindset shift needed to stop settling for average This is what separates people who get in shape… from those who stay in shape. For more information on what was discussed in this episode head to https://www.builttolast.co/apply 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.

*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-6973952e-6854-832f-8a1e-0cc990a89c29-0" data-testid= "conversation-turn-133" data-scroll-anchor="false" data-turn= "assistant"> In this episode of The Kirk Miller Podcast, Kirk breaks down one of the biggest mistakes high performers make: confusing being busy with actually making progress. You can work long hours, stay constantly switched on, and still feel stuck. Why? Because productivity isn't just about time management — it's about energy management. Mental energy, physical energy, and emotional energy all influence how you perform, lead, and execute. Learn how to manage them properly, and everything changes. In this episode, Kirk discusses: Why being busy doesn't mean you're being effective The myth of grinding 24/7 How constant work destroys decision-making and focus Why always being available is hurting your business The truth about multitasking (and why it keeps you average) How to use deep work blocks to get more done in less time Why your hardest tasks should be done at peak energy times How to identify your "needle-moving" activities The power of automating, delegating, and eliminating low-value tasks Why weekly self-audits are essential for growth The Bigger Takeaway Most people don't need more hours. They need better use of the hours they already have. Protect your focus Guard your energy Prioritise what matters Stop doing things that don't move the needle Success rarely comes from doing more. It usually comes from doing less — better. 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 on stage by David Smith for a powerful conversation on resilience, adversity, and what truly matters when life doesn't go to plan. David's story is one of extreme challenge, facing cancer multiple times and the reality of paralysis, yet what stands out isn't just what he's been through, but how he's chosen to respond. This episode isn't about avoiding hard things. It's about becoming the person who can handle them. In this episode, Kirk and David discuss: Why setbacks, injuries, and adversity are inevitable The difference between people who fold and those who adapt Why resilience is built through challenge, not comfort The role of discipline and courage in difficult moments What facing mortality teaches you about how to live Why relationships and experiences matter more than achievements The importance of living aligned with your values How to avoid regret and wasted time Why your environment and habits prepare you for life's hardest moments What it means to truly "be where your feet are" The Bigger Takeaway Life will test you. Things will go wrong Plans will change Challenges will come The question isn't if — it's how you respond when they do. This episode is a reminder to: Stop waiting for the perfect conditions Build strength — physically and mentally Live with intention, not regret Because in the end, it's not what you achieved — it's how you lived. For more information on what was discussed in this episode head to https://www.builttolast.co/apply 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 performance coach and author Will Polston to break down why so many high performers still feel stuck — despite achieving success. This conversation goes deeper than goals, habits, or productivity. It's about direction, identity, and building a life that actually means something. Will shares the concept of North Star Thinking — a framework designed to align your actions, decisions, and long-term vision around something bigger than short-term wins. In this episode, Kirk and Will discuss: Why chasing money and surface-level goals often leads to frustration The concept of North Star Thinking and how it changes everything How to identify a mission that drives long-term fulfilment The "glass ceiling" most high performers eventually hit Why success without direction leads to burnout and confusion How to audit your life and realign with what actually matters The role of values in decision-making and emotional consistency Why structure beats time management The importance of environment, mentorship, and community The Bigger Takeaway Most people aren't lacking effort. They're lacking alignment. You can hit goals and still feel lost You can build success and still feel unfulfilled You can work hard and still be heading in the wrong direction The solution isn't doing more. It's getting clear on why you're doing it in the first place. For more information on what was discussed in this episode head to https://www.builttolast.co/apply 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 performance coach and author Will Polston to break down why so many high performers still feel stuck — despite achieving success. This conversation goes deeper than goals, habits, or productivity. It's about direction, identity, and building a life that actually means something. Will shares the concept of North Star Thinking — a framework designed to align your actions, decisions, and long-term vision around something bigger than short-term wins. In this episode, Kirk and Will discuss: Why chasing money and surface-level goals often leads to frustration The concept of North Star Thinking and how it changes everything How to identify a mission that drives long-term fulfilment The "glass ceiling" most high performers eventually hit Why success without direction leads to burnout and confusion How to audit your life and realign with what actually matters The role of values in decision-making and emotional consistency Why structure beats time management The importance of environment, mentorship, and community The Bigger Takeaway Most people aren't lacking effort. They're lacking alignment. You can hit goals and still feel lost You can build success and still feel unfulfilled You can work hard and still be heading in the wrong direction The solution isn't doing more. It's getting clear on why you're doing it in the first place. For more information on what was discussed in this episode head to https://www.builttolast.co/apply 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 most common nutrition questions he gets asked — and gives you clear, no-nonsense answers that actually work in the real world. No confusion. No extremes. Just practical guidance you can apply immediately. If you've ever felt stuck, overwhelmed, or unsure what to do with your nutrition — this episode simplifies everything. In this episode, you'll learn: What Kirk actually eats to stay in shape year-round How many meals you should really be eating How to eat out without ruining your progress What to do when travelling or staying in hotels How to calculate your calories properly Simple ways to increase your protein intake What to do if you don't have time to meal prep Why you're always hungry — and how to fix it Why fat loss stalls (even in a calorie deficit) How to choose a diet you can actually stick to 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 bestselling author Jason for a powerful conversation about breaking out of the cycle of inconsistency and finally achieving lasting results. Despite success in business and life, Jason spent years stuck in the all-too-familiar pattern of losing weight, gaining it back, and never quite understanding what actually drives sustainable change. This episode explores what shifted — and how he went from frustration to building a physique and lifestyle he can now maintain long-term. In this episode, Kirk and Jason discuss: Why success in business doesn't automatically translate to success in health The cycle of dieting, inconsistency, and starting over The turning point that changed Jason's approach to fitness Why more discipline isn't always the answer The role of structure, guidance, and accountability How to train effectively without overcomplicating things Why nutrition doesn't need to be restrictive to get results The importance of environment and surrounding yourself with the right people *]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-6973952e-6854-832f-8a1e-0cc990a89c29-0" data-testid= "conversation-turn-113" data-scroll-anchor="true" data-turn= "assistant"> The Bigger Takeaway This episode is a reminder that: You can't outwork a broken system Guesswork leads to frustration And long-term results come from clarity, structure, and consistency Jason's journey shows what's possible when you stop relying on willpower and start following a proven process. For more information on what was discussed in this episode head to https://www.builttolast.co/apply 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.    

Welcome to a curated episode of The Kirk Miller Podcast, bringing together some of the most powerful insights shared by six exceptional guests: David Smith Dean Papadopolous Stephan Muller Gerard Wood James Collier Carl Allsopp Across these conversations, we dive into three essential pillars of life: mindset, fitness, and business. This episode pulls together real, practical lessons from people who have lived it — not theory, not fluff, but honest experiences around what it actually takes to improve your health, build a business, and develop the mindset to sustain both. What You'll Learn Mindset Why discipline beats motivation every time How to handle setbacks, pressure, and uncertainty The importance of patience and playing the long game Fitness & Health Building habits that actually stick Why consistency matters more than intensity How physical health impacts performance in every area of life Business What it really takes to succeed (beyond the highlight reel) The reality of failure, risk, and persistence How to build something meaningful over time If you enjoyed this episode, don't forget to subscribe, leave a review, and share it with someone who needs to hear it. Apply for coaching or learn more: 👉 https://www.kirkmiller.co.uk  

*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "request-6973952e-6854-832f-8a1e-0cc990a89c29-0" data-testid= "conversation-turn-67" data-scroll-anchor="true" data-turn= "assistant"> In this episode of The Kirk Miller Podcast, Kirk explores one of the most important foundations of long-term performance: emotional resilience. While many people focus on physical habits or productivity systems, lasting success often comes down to something deeper — your identity and your ability to stay emotionally consistent under pressure. Kirk explains how the story you tell yourself about who you are shapes your habits, decisions, and standards across health, business, and life. When your identity is aligned with the person you want to become, your behaviours begin to follow naturally. This episode also explores the importance of emotional consistency — the ability to manage stress, respond to challenges proactively, and maintain clarity when life becomes demanding. In this episode, Kirk covers: Why identity shapes your habits and long-term results How the beliefs you hold about yourself influence your behaviour The role emotional consistency plays in high performance Why proactive decision-making reduces stress and anxiety How movement and action can shift emotional state The danger of suppressing emotions instead of expressing them Practical ways to align daily habits with your values and identity This episode is a reminder that lasting change doesn't come from motivation alone — it comes from building a stronger identity and developing the emotional resilience to live by it consistently. 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 Sebastian Bates, founder of Warrior Academy and an advocate for building confident and resilient young people, to discuss one of the biggest challenges facing children and parents today: confidence, resilience, and bullying. Seb shares insights from years of working with children, families, and schools, explaining why bullies often target certain individuals and what parents can do to help their children develop the confidence and presence that discourages bullying in the first place. The conversation explores how body language, communication, and self-belief shape the way children are perceived by others — and why confident kids are far less likely to become targets. This episode offers practical guidance for parents who want to raise stronger, more resilient children in an increasingly challenging social environment. In this episode, Kirk and Seb discuss: Why bullies often target children who display vulnerability The body language and behaviours that can make kids appear like easy targets How parents can help children develop confidence and presence The importance of eye contact, posture, and communication skills Practical tools children can use to handle difficult situations How resilience and self-belief reduce the likelihood of bullying The role parents play in shaping their children's confidence 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.