E226 | Why Saying Yes Is Killing Your Health

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

In this episode of The Kirk Miller Podcast, Kirk sits down with Luke Bland to explore one of the most inspiring transformation stories ever shared on the show. Luke's journey didn't begin with Ironmans, 100-mile races or marathon finish lines. It began with self-doubt, unhealthy habits, and a life that was heading in the wrong direction. Through a complete shift in mindset, environment, and personal standards, Luke transformed not only his body, but his entire identity. Together, Kirk and Luke unpack the decisions, challenges, and lessons that helped him go from struggling with direction and confidence to becoming an endurance athlete capable of extraordinary physical and mental feats. Luke shares how joining the Built To Last community became a turning point in his life, giving him the accountability, support, and belief he needed to start operating at a higher level. He opens up about the role sobriety played in his transformation, why discipline became his superpower, and how changing the story he told himself unlocked a completely different future. Throughout the conversation, Luke reflects on the experiences that shaped him, including completing his first marathon, crossing the finish line of an Ironman, and running 100 miles in under 24 hours. But more importantly, he explains why those achievements were simply the result of becoming a different person. This episode is packed with powerful lessons on resilience, personal growth, identity change, and the importance of surrounding yourself with people who challenge you to become better. In This Episode: Luke's journey from scaffolder to endurance athlete How joining Built To Last changed his trajectory The mindset shifts that transformed his life Why sobriety became a catalyst for growth Lessons learned from marathon running, Ironman and ultra-endurance events The importance of community, accountability and environment How changing your identity changes your results Why discipline matters more than motivation The role family plays in creating lasting success What Luke's biggest challenges taught him about resilience If you've ever felt stuck, doubted your potential, or wondered whether lasting change is possible, this conversation will show you exactly what's possible when you commit to becoming a better version of yourself. To learn more about Built To Last or apply to work with Kirk and his team, visit: https://www.builttolast.co/apply  

In this episode of The Kirk Miller Podcast, Kirk sits down with entrepreneur, investor, and hedge fund founder David to discuss his experience after his first 6 weeks inside Built To Last. After decades of building and selling businesses, travelling constantly, and operating in high-pressure environments, David openly shares why health and fitness became the one area of his life that lacked consistency — despite success everywhere else. This conversation goes far beyond training and nutrition. It explores the real reason many entrepreneurs struggle to stay in shape: Decision fatigue, lack of accountability, poor environments, and constantly putting themselves last while building everything else around them. David shares what surprised him most about Built To Last, the power of being surrounded by high-performing people, and why this experience has already become "life-changing" after only a few weeks. Inside this episode, they discuss: Why many successful entrepreneurs struggle with consistency The hidden cost of constantly prioritising business over health Why accountability changes everything The importance of environment and peer groups How high performers can simplify health and fitness Why most people fail when they try to do it alone The role of identity in long-term transformation How to build standards that actually last Why health impacts business performance more than people realise The balance between discipline, enjoyment, and sustainability The conversation also dives into the deeper philosophy behind Built To Last — not just creating physical transformations, but helping people become more complete human beings across health, business, leadership, confidence, relationships, and life. This episode is for business owners, entrepreneurs, founders, and ambitious people who know they're capable of more — but need the right environment, structure, and people around them to truly unlock it. Because long-term transformation is never just about food and training. It's about who you become in the process. Apply for Built To Last: https://www.builttolast.co/apply

In this episode of The Kirk Miller Podcast, Kirk sits down with former military sniper, coach, and close friend Martin Brady for a powerful conversation on pressure, identity, leadership, and personal growth. After spending 18 years in the military operating under extreme pressure, Martin shares the lessons that shaped him — from boxing as a young athlete to serving as a sniper, building a successful coaching business, and eventually confronting the reality that external success means very little if your internal world is falling apart. The episode explores the truth about pressure: Why some people crumble under it while others grow through it. Martin opens up about the identity struggles that drove him for years, how pressure became both his fuel and his prison, and the turning point that forced him to completely reinvent the way he approached life, business, and performance. Inside this conversation, they discuss: Why pressure isn't the enemy — your relationship with it is The mindset shift that changed Martin's life forever Lessons from 18 years as a military sniper Why many high performers secretly feel trapped The hidden cost of always chasing achievement How to perform under pressure without burning out Rebuilding your identity after success The importance of leadership, discipline, and self-awareness Why most people stay stuck in old belief systems How to create real transformation from the inside out Martin also shares the mission behind "Built To Lead," the work he and his wife Rosanne are doing to impact the next generation, and why helping young people build resilience and self-belief has become such an important part of their future vision. This episode is for anyone who feels overwhelmed, stuck, under pressure, or constantly chasing more while still feeling unfulfilled. Because real growth doesn't come from avoiding pressure. It comes from learning how to use it. Listen now and let us know your biggest takeaway. Apply for Built To Last: https://www.builttolast.co/apply

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.