E185 | How I Create Age Defying Energy

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.

In this episode of The Kirk Miller Podcast, Kirk breaks down a simple but powerful system for getting back in control of your time, energy, and results, without overcomplicating your week. After decades coaching elite athletes, entrepreneurs, and business leaders, Kirk has seen one common pattern: the most driven people are often the ones who make success harder than it needs to be. If you've ever felt like you're busy but not progressing, or that your weeks blur together without a clear sense of achievement, this episode is for you. In this episode, you'll learn... Why overcomplication destroys consistency — and how to simplify success The one weekly target that instantly increases focus and clarity How to build unstoppable momentum with one morning and one evening habit How to anticipate challenges so they never throw you off track again The mindset shift that keeps you winning week after week These five steps are the foundation of consistency, the same system used by high performers across the Built To Last community to stay sharp, balanced, and in control all year round. 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 podcast, Kirk explores what real confidence looks like beneath the surface, and why so many people struggle to align how they appear on the outside with how they truly feel inside. Confidence isn't about status, money, or how loudly you project it. It's about emotional resilience, self-awareness, and consistency, the kind that doesn't need validation to exist. Through this honest conversation, we break down the three key pillars of emotional confidence and how you can start strengthening them today. What's Coming up... The difference between perceived and genuine confidence — and why one drains you while the other sustains you How emotional wellbeing builds resilience and helps you navigate pressure, rejection, and self-doubt The power of belief systems — where limiting beliefs come from, and how to rewrite them to match who you actually want to become Why consistency beats motivation — and how keeping small promises to yourself builds unstoppable inner trust True emotional confidence doesn't come from achievements, it comes from alignment between what you feel, believe, and do. When you build from that foundation, confidence becomes a by-product, not a performance. 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 seven simple yet powerful habits that will help you regain consistency, boost energy, and take control of your health, no matter how busy life gets. Whether you've fallen off track with your training, feel low on energy, or just need to reset your routine, these steps are designed to get you moving forward again without overcomplicating the process. From daily movement and sleep to hydration, nutrition, and mindset, Kirk shares the exact framework he uses personally and with Built To Last clients to sustain results year-round. Here's what you'll learn: How weighing yourself daily builds awareness and accountability Why movement is the number one trigger for improved mood and energy The simple protein rule that keeps you lean and satisfied How hydration and sleep quality directly impact your discipline Why rating your daily energy and emotions can transform your consistency If you're tired of starting over, this episode is your roadmap to getting back on track, and staying there. 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 five biggest mistakes that stop entrepreneurs and business leaders from losing weight, and how to fix them. If you've been training hard, "eating well," and still not seeing results… this episode will show you exactly why. Drawing on years of coaching high-performing men, Kirk reveals the hidden pitfalls that quietly derail progress – from weekend overeating and untracked calories, to inconsistency and the environments that shape your choices. Inside this episode, you'll learn: Why lack of accountability keeps most men stuck. The truth about weekend overeating and how it sabotages your hard work. How unaccounted calories sneak into your diet and stall progress. Why inconsistency is the single biggest reason people fail to lose weight. How your environment (at work, home, or socially) dictates your results. If you're ready to stop starting over every Monday and finally take control of your health, this episode will give you the clarity and tools to make it happen. 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 biggest traps holding people back in health, fitness, and life: the all-or-nothing mentality. For too long, too many men fall into the cycle of being "on it" or completely "off it." This inconsistency destroys confidence, slows progress, and keeps you stuck. I'll share 12 powerful strategies that will help you finally escape this mindset and build habits that last—no matter how busy life gets. You'll learn: Why setting minimum non-negotiable standards for training, food, sleep and movement will keep you progressing even when life is chaotic How to plan weeks around challenges without falling into the "I'll start again Monday" trap The importance of celebrating small wins and shifting from perfection to progress Why your environment and community play a bigger role in your consistency than you think How to adapt training and nutrition to your age, lifestyle and current circumstances—so you can keep raising the bar year after year If you're tired of yo-yo results and want to build a body, mindset and identity that last… this episode will give you the blueprint to stop starting over. 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.

Busy? Overloaded? Feeling like training is the first thing that gets dropped when life gets hectic? In this episode of The Kirk Miller Podcast, I share how to stay in shape, even when you've got "a lot on." Whether you're an entrepreneur, business leader, or simply someone juggling multiple responsibilities, these strategies will help you protect your health and physique without burning out or sacrificing what matters most. What you'll learn in this episode: Why you need to treat training like a non-negotiable business meeting How to eliminate distractions and make every minute of your session count The importance of adapting expectations during busier seasons How to set a clear intention before every workout so you walk in with purpose Why quality beats quantity (and how one hard work set can outperform three rushed ones) I'll also share a simple training framework you can use when time is short—so instead of falling off completely, you keep momentum and confidence alive through the busiest weeks. If you've ever told yourself "I don't have time to train," this episode is for you. 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.