E191 | Why 12 Week Transformations Keep Failing People

On this episode of The Kirk Miller Podcast, Kirk breaks down why the classic "12-week transformation" model often creates impressive short-term change… and then collapses the moment real life kicks back in. If you've ever got in great shape for a holiday, wedding, or photos — only to end up back where you started weeks later — this is for you. In this episode, Kirk covers: The quick-fix illusion — why short deadlines can create results, but rarely create lasting change The real goal — not "getting in shape fast," but learning how to stay in shape year-round Why most people rebound after a 12-week plan ends (and why it's not a willpower problem) The missing skill: managing food, training, and lifestyle across different seasons of life Why habits can start quickly… but rarely become automatic inside 12 weeks The social reality — restaurants, travel, holidays, stress, late nights, and how these derail most "plans" The identity gap — when your body changes faster than your mindset, old habits pull you back Motivation vs discipline — why motivation gets the results, but discipline keeps them Environment and support — why your surroundings and peer group decide your standards more than your plan does You can make huge progress in 12 weeks. But if the underlying behaviours and identity that created the problem haven't been addressed, you're just renting results — not earning change. 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 a simple, logical framework for setting goals that actually translate into consistent action and long-term results. Rather than focusing on motivation or surface-level planning, this episode explores how clarity, health, and personal standards determine whether goals are achieved or quietly abandoned. This is a practical episode for high performers, entrepreneurs, and busy professionals who want structure, not fluff, going into the next year. What This Episode Covers Why most people set goals but fail to follow through The difference between goal-setting and goal execution How lack of clarity leads to inconsistent action Why health and energy are foundational to performance in every area of life The episode emphasises that progress is built through daily habits, personal standards, and regular self-reflection, not bursts of motivation. Maintaining alignment between actions and goals is what allows momentum to carry through the year. This episode is for anyone who wants a more realistic approach to goal-setting—one that accounts for lifestyle, energy, and long-term consistency rather than short-term enthusiasm. 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.  

As Christmas approaches and the pace of life begins to slow, this episode of The Kirk Miller Podcast offers a grounded and practical way to reflect on the past year — without pressure, guilt, or the usual end-of-year noise. Rather than waiting for January or rushing into goal-setting mode, Kirk shares a structured framework to help entrepreneurs, business leaders, and high performers evaluate their year properly, acknowledge progress, and carry momentum into the festive period and beyond. This episode focuses on reflection as a performance skill — one that builds clarity, confidence, and emotional maturity. In this episode, Kirk covers: How to identify your biggest wins across business, health, relationships, and personal growth Why understanding why you succeeded matters more than the success itself How to assess improvements in mindset, discipline, and decision-making The importance of recognising new habits and standards you've built over the year How to reflect on challenges without self-criticism — and extract real lessons from them Why health, energy, and confidence underpin success in every other area of life How acknowledging your impact on others builds purpose and long-term drive A simple way to close the year feeling calm, grounded, and clear — before Christmas takes over This episode is not about judging the year or chasing perfection. It's about recognition, ownership, and closing the year with intention, so you don't drift into the festive period or stumble into January. Ideal listening for anyone who wants to finish the year with perspective, clarity, and quiet confidence — rather than regret or urgency. 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 why stopping training over Christmas is one of the biggest mistakes busy professionals make. Drawing from his own experience, Kirk explains how maintaining a simple training routine over the festive period actually increases enjoyment of food, alcohol, time with family, and overall energy — without chasing perfection. This episode covers: Why training enhances your mood, patience, and presence during Christmas How staying active prevents the January "reset panic" Practical ways to train with less time, less pressure, and more flexibility The mindset shift that allows indulgence without regret Why momentum over Christmas sets you apart going into the New Year If you want to enjoy Christmas without sacrificing your health, confidence, or January momentum, this episode will change how you approach the festive season. Listen now and start the New Year already 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 episode of The Kirk Miller Podcast, Kirk sits down with Daniel Salewski—Founder and Director of Elite Vita—to explore the science and strategy behind extending not just lifespan, but health span: the years you live with vitality, clarity and peak performance. Daniel specialises in advanced DNA analysis, biomarker interpretation, and NAD-driven cellular optimisation, working with high performers who want to understand their bodies at a far deeper level than traditional healthcare ever allows. This conversation breaks down the real levers of longevity—rooted in data, not trends. In this episode, you'll learn: Why DNA testing + blood work is the new foundation of personalised health The difference between being in range and being optimal—and why most people settle for the former What NAD actually is, why levels drop with age, and how it impacts energy, recovery and brain performance The truth behind biological age vs chronological age—and how people are now reversing it How genetic variants affect nutrient absorption, inflammation, hormones, mood and more Why Vitamin D, APOB, CRP and other biomarkers predict disease risk long before symptoms show The order Daniel recommends for anyone serious about longevity: test first, then intervene Daniel also shares how Elite Vita is pioneering a more personalised approach to healthcare—moving away from guesswork and towards precision-led protocols tailored to each individual's biology. If you're a business leader, entrepreneur or high performer who wants more energy, better health and a longer runway to operate at your best, this episode will give you clarity on what to do next—and what to ignore. 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, Wael Jaber shares the story of how he arrived in Dubai with just $200 and built a career that led to more than 20 Guinness World Records in business. His journey offers a practical blueprint for Dubai entrepreneurs who want to separate themselves from the noise, think bigger, and pursue results with conviction. This is not a story about luck, shortcuts, or overnight wins. It's about standards, identity, and the willingness to do what others avoid. In this episode, you'll learn: • How Wael turned rejection and limited resources into an advantage • The traits that separate consistent executors from talented talkers • Why Dubai exposes complacency and rewards relentless thinking • The process behind setting Guinness World Records in business • How to create opportunities when you don't have experience, connections, or capital • The habits and structure required to sustain high performance for decades • Why most entrepreneurs fail to scale themselves, not just their business Your starting point is irrelevant. What matters is your identity, your standards, and the non-negotiables you operate by daily. Wael's story proves that when your ambition is backed by action, your results become inevitable. 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 exact habits, routines, and principles that allow him to stay in peak condition year after year, even as life gets busier, responsibilities grow, and the demands on his time increase. Most people think energy is something that naturally fades with age. It isn't. Your energy is a reflection of your standards, your structure, and the daily disciplines you commit to. Inside this episode, Kirk shares the foundations that have helped him stay strong, lean, focused, and mentally sharp for over two decades. In this episode, you'll learn: • The truth about "energy"  • How to structure nutrition for all-day vitality  • The training philosophy that keeps you powerful, mobile, and injury-free • Why movement is non-negotiable (and how much you really need). • The mindfulness and recovery habits that keep you grounded and consistent, even when life is hectic. • How sleep acts as the ultimate performance enhancer  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 dives into the real reason most people can't sustain the results they work so hard for — their identity. If you've ever looked and felt your best, only to find yourself sliding backwards months later, this episode will hit home. It's not your training. It's not your nutrition. It's the beliefs, habits, and environment that shape who you think you are. Drawing on nearly two decades of coaching high-performing entrepreneurs, athletes, and professionals, Kirk explains how lasting change happens when your actions finally align with your true identity, and how to make that shift stick for life. In this episode, you'll learn: Why you keep reverting to old habits — and how your self-image silently drives your actions. How to build an identity that matches your goals, not your past. The role of environment and peer group in shaping who you become. How to stay emotionally consistent, even when motivation dips. The beliefs holding you back — and how to rewrite them to match your future self. What authenticity really means when it comes to health, business, and leadership. This isn't another conversation about calories, workouts, or morning routines, it's about rewiring the way you see yourself so that staying in shape and performing at your highest level becomes effortless. 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 short, practical episode of The Kirk Miller Podcast, Kirk breaks down one of the most misunderstood areas in nutrition, how to manage your calories realistically so you can drop fat faster without giving up your lifestyle. Forget rigid meal plans, food fads, and all-or-nothing dieting. Drawing on decades of coaching entrepreneurs, business leaders, and high performers, Kirk shares the approach that actually works for busy people, the same principles that keep him and his clients lean, strong, and in control all year round. In this episode, you'll learn... Why most diets fail: Every "method" is just a different way of restricting calories — and none of them last if they don't fit your lifestyle. How to distribute calories for real life: A simple framework to eat more when it matters most (evenings, social settings) while still staying in a calorie deficit. The truth about meal timing: Why it doesn't matter how many times you eat per day — only how you manage total intake. Why protein is your anchor: The most overlooked key to curbing hunger, avoiding overeating, and holding muscle while dropping fat. The restaurant and weekend fix: How to stop letting social eating blow your progress — and how to plan ahead without restriction. The Built To Last method: The real-world system that teaches clients how to get (and stay) in shape without depending on a diet plan. If you're tired of overcomplicating fat loss, this episode simplifies the process, giving you clear, actionable tools to manage your food with confidence, wherever you are in the world. 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 Spencer Lodge, serial entrepreneur, global sales leader, and host of the Made in Dubai Podcast. From selling copiers in London to leading multi-million-dollar businesses across five continents, Spencer has spent over 30 years mastering the art of growth, resilience, and reinvention. Together, Kirk and Spencer dive into the lessons that built his career and the mindset that keeps him evolving — long after most would have stopped. In This Episode: The early days of rejection that forged an unbreakable work ethic How decades in global sales shaped Spencer's leadership philosophy Why discipline and structure are the real foundations of success The financial lessons that transformed his relationship with money How purpose and contribution gave new meaning to achievement This is a brutally honest look at what it really takes to win in business and life — from a man who's done both on the global stage. 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.