E188 | Keep Training Over Christmas

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.

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.