E184 | How You Train & What You Eat Won't Transform You

You can have all the motivation and discipline in the world, but if you're constantly surrounded by the wrong people and environments, staying consistent becomes a battle. Recorded live at the recent Built To Last event in London, this episode of The Kirk Miller Podcast features Kirk Miller and Richard Porter discussing one of the most overlooked factors in high performance: your environment. Kirk opens with a personal story about how quickly his behaviour changed after being released from professional football. Going from a high-performance environment to one with completely different standards had a significant impact on his decisions, habits and direction. Richard then explores why willpower alone isn't enough to create lasting change, and how deliberately shaping the people, places and influences around you can make high performance easier to sustain. In this episode: Why your environment can be more powerful than willpower.

We often blame a lack of time for not reaching our health, performance, and personal goals. But what if the real issue isn't time, it's how we use the energy we have? In this episode, Kirk Miller shares six practical strategies to help you stop trying to "find more time" and instead make better use of the time already available to you. In this episode, Kirk discusses: Identify your energy drains — Recognise the people, commitments, and activities that leave you feeling depleted and create more space for what actually aligns with your values.

Your mindset affects far more than how positive or motivated you feel. It influences the standards you set, the decisions you make and how you respond when life doesn't go to plan. In this episode of The Kirk Miller Podcast, Kirk shares 10 of the biggest mindset lessons that have shaped his approach to business, health, relationships and life. Drawing on experiences from football, business, relationships and his own personal struggles, Kirk explains why rejection can become fuel, why genuine confidence has to be earned and why taking complete responsibility for your circumstances can change everything. In this episode: Why you need to stop putting other people on pedestals. How the right mentors can accelerate your growth. Why taking full responsibility gives you more control over your life. How Kirk learned to turn rejection and failure into fuel. Why confidence is built by consistently keeping promises to yourself. How difficult periods can create greater gratitude and resilience. What previous relationships can teach you about yourself. Why consistency creates predictable progress in business, health and relationships. How your environment can influence your standards and behaviour. Why emotional freedom can be a more meaningful measure of success than money or achievement. These aren't lessons Kirk learned from a textbook. Many came from getting things wrong, experiencing rejection and having to change the way he thought about himself and his circumstances. Your past doesn't have to dictate what happens next. But changing the outcome starts with taking responsibility for what you do from here. If you'd like help building a body, mindset and lifestyle that lasts, apply here: www.kirkmiller.co.uk

Getting in shape is one thing. Staying in shape when life gets busy, stressful, or unpredictable is another. In this episode, Kirk breaks down the three essential steps for building and maintaining the physique and lifestyle you actually want. Whether you've made great progress before only to fall off track, you're currently stuck at a plateau, or you simply want a more consistent approach to your health, these three principles can help you stop relying on motivation and start building something that lasts. In this episode, Kirk covers: 1. Identity-led goals Before changing your diet, training, or daily habits, get clear on who you want to become. Your goals should reflect the identity you want to embody—not simply a number on the scales or a short-term physical target. 2. Minimum non-negotiable standards Your real habits are revealed when life gets difficult. Establish a baseline of behaviours you can maintain even during your busiest or most challenging periods, so one difficult week doesn't turn into months of lost progress. 3. Scheduled implementation Knowing what to do isn't the same as actually doing it. If your health and fitness goals matter, they need a place in your calendar. Look at how you're currently spending your time and ask: Does my schedule support the person I say I want to become? Beyond the physique Creating a great physique isn't just about how you look. It's about having the energy, confidence, discipline, and capacity to show up fully in the rest of your life. The goal isn't to repeatedly get back in shape. The goal is to build a life where staying in shape becomes part of who you are. If you're ready to transform your fitness while building a lifestyle that supports your personal and professional ambitions, learn more about Built To Last and how Kirk works with founders, CEOs, and high-performing individuals. Listen now and discover the three steps to building results that actually last. If you'd like help building a body, mindset and lifestyle that lasts, apply here: www.kirkmiller.co.uk

Setbacks are inevitable, whether it's an injury, a bad training session, falling off your nutrition, poor sleep, problems with clients, business challenges, or unexpected changes to your plans. In this episode, Kirk Miller breaks down how he deals with setbacks without allowing them to derail his progress. Rather than getting caught up in frustration or adopting a "fuck it" mentality, he focuses on evaluating what happened, taking responsibility for what he can control, and using the setback as information for what to do differently next time. Kirk covers 10 different areas of life where setbacks can happen, including: Training: How to respond when injuries, failed lifts or bad sessions get in the way.