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Calorie tracking is one of the most effective tools for fat loss and nutrition awareness, but many people either overcomplicate it or make key mistakes that stall their progress. In this episode, I break down the most common questions around calorie tracking, from whether you should eat back burned calories to how to log your food accurately.
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Free Fitness GuidesTimestamps:
(00:12) Introduction – How to Track Calories the Right Way
(01:18) New 1-2-1 Online Fitness Member Sign-up Page
(04:16) The Amount of Work that Goes into a Small Business
(05:32) Should You Eat Back Calories Burned?
(07:04) Choosing the Right Units for Accurate Calorie Tracking
(07:44) How Consistent Do You Need to Be With Tracking?
(09:21) Determining Your Ideal Calorie Intake (Free Calculator)
(11:58) Why You’re Not Seeing Progress With Calorie Tracking
(16:22) Weighing Food Raw vs. Cooked – Which One’s Best?
(17:05) Is Calorie Tracking Too Much Effort?
(18:49) When to Stop Tracking Calories (Optimal Duration)
(20:08) How to Track Calories When Eating Out
(21:45) Is Calorie Tracking for Everyone? Final Thoughts
(22:10) Check Out my Online Coaching Page! -
In this episode, I share two powerful lessons that shifted how I view fitness forever. First, a surprising question from a gym member in 2019 made me rethink why fitness is a lifelong journey. Then, my BJJ dojo moving further away revealed why taking action now makes progress easier—while waiting makes it more challenging. If you’ve ever struggled with consistency or motivation, this episode will help you change how you see your fitness journey for good. Plus, check out my book in the show notes—it’s about making fat loss sustainable and realistic for life.
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Free Fitness GuidesTimestamps:
(00:12) Introduction: Turning up When You Don’t Feel Like it
(03:24) Story #1: A Gym Member’s Question That Changed My Mindset
(05:12) Lessons from Brazilian Jiu-Jitsu: The Power of Consistency
(05:41) What This Means for Your Fat Loss Approach
(07:32) Story #2: How My BJJ Dojo Moving Further Away Changed Everything
(08:58) The Problem with Waiting Until Things Get Worse
(09:47) Grab My Book to Make Fat Loss Sustainable for Life -
Saknas det avsnitt?
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Is fat loss harder in your 30s? In this episode, I debunk the myth of a “slowing metabolism” and dive into the real reasons why weight loss feels tougher as you get older. From career pressures to busier schedules and changes in lifestyle, I’ll explore the challenges—and share actionable tips to help you succeed. Learn how to incorporate strength training, set a step goal, optimise your environment, and manage nutrition, all while navigating a hectic life.
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Instagram Post Announcing My BJJ Graduation
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Timestamps:
(00:11) Why Fat Loss Feels Harder in Your 30s
(01:03) I Got My Brazilian Jiu-Jitsu Blue Belt
(02:20) Obsess Over The Correct Habits
(04:53) The Importance of Convenience for Consistency
(07:09) Why Losing Weight Feels More Challenging After 30
(08:16) How Increased Income Impacts Eating Habits
(09:34) Juggling Kids and Fitness Goals
(10:52) How Career Demands Can Hinder Fat Loss
(11:59) Why Life Feels Busier in Your 30s
(12:48) Summary of Challenges Impacting Fat Loss
(15:39) Strength Training: A Fat Loss Essential
(16:53) Protein Goals for Fat Loss Success
(18:21) Setting a Step Goal to Stay Active
(19:30) How to Optimise Your Environment for Better Choices
(21:14) Managing Alcohol for Effective Fat Loss
(22:25) Summary of Actionable Fat Loss Tips
(23:30) Free 14-Day Fat Loss Kickstarter and Closing
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The fitness industry is packed with both golden nuggets and total nonsense. In this episode, I break down some of the best and worst bits of advice I’ve received over the years—so you don’t have to waste time figuring it out yourself. I share key lessons that helped me and my 1-2-1 online fitness members see real results, from the importance of strength training over excessive cardio to why consistency beats perfection.
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Timestamps:
(00:10) Introduction – The Best & Worst Fitness Advice I’ve Received
(01:47) Leave a Review!
(02:54) Deleting Social Media Apps
(03:54) The Polarisation of American Politics
(05:38) Switching to the Desktop Version of Apps
(11:12) The Best & Worst Fitness Advice I’ve Ever Received
(11:39) Best: Strength Training Over Cardio for Fat Loss
(13:19) Worst: “Macros Are All That Matter”
(15:37) Best: Consistency Beats Perfection
(17:26) Worst: You Don’t Need a Workout Program
(20:06) Best: Focus on Behaviours, Not Just Outcomes
(21:42) Worst: Fasted Workouts Burn More Fat
(22:58) Recap & Key Takeaways
(23:24) Conclusion & 14-Day Fat Loss Kickstarter
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Menopause doesn’t mean the end of fitness progress—it’s just a new phase that requires the right approach. In this episode, I sit down with fitness coach Kim Schlag to discuss everything you need to know about training, nutrition, and mindset during perimenopause and menopause.
We cover common menopause myths, why calories still matter, and how strength training can be a game-changer for long-term health. Kim also shares strategies for diet and exercise, the importance of accountability, and how the right mindset can help you confidently navigate this transition.
If you're feeling stuck or overwhelmed by menopause-related fitness challenges, this episode will help you reduce the confusion and take action.
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Kim's Podcast
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Timestamps:
(00:25) Meet Kim Schlag – Her Journey & Expertise in Menopause Fitness
(06:09) What Is Menopause & How Does It Impact the Body?
(08:23) The Biggest Challenges of Perimenopause & Menopause
(10:51) Do Calories Stop Mattering During Menopause? Debunking the Myth
(14:33) How Menopause Myths Spread & Why They’re So Believable
(17:13) The Best Diet Strategies for Perimenopause & Menopause
(21:28) The Most Effective Workouts for Perimenopause & Menopause
(22:31) The Truth About Protein Intake & Menopause
(26:43) Do You Need Special Workouts for Menopause?
(30:08) Why Accountability is a Game-Changer for Fitness in Menopause
(33:59) How Mindset Shapes Your Menopause Fitness Journey
(37:44) Common Menopause Misconceptions You Need to Ignore
(39:28) Why Strength Training is the Secret to Staying Youthful
(41:00) Where to Find Kim Schlag & Learn More -
Are you training consistently but not seeing the results you expected? In this episode, I break down seven common reasons why your workouts aren’t delivering progress—and what you can do about them. From protein intake and nutrition consistency to structured programming and progressive overload, I’ll cover the key factors holding you back.
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Timestamps:
(00:11) Introduction – Why You’re Not Seeing Progress
(01:13) I Achieved My Blue Belt at Brazilian Jiu-Jitsu
(05:03) Focus on the Process, Not the Outcome
(07:12) Reasons You’re Not Seeing Progress in the Gym
(07:51) The Importance of Protein Intake
(09:21) Why Inconsistent Nutrition Holds You Back
(11:02) The Power of a Structured Workout Plan
(12:49) Progressive Overload: The Key to Growth
(14:46) Are You Overdoing Cardio?
(16:41) How Alcohol Slows Your Progress
(18:59) The Missing Ingredient: Patience
(21:23) Recap & Final Takeaways
(21:57) Free Resources & 14-Day Fat Loss Kickstarter
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In this episode, I break down the 6 simple habits that completely transformed how I approach fitness. From walking 8,000-10,000 steps daily to prioritising protein at every meal, these habits make staying fit easy, sustainable, and realistic for a busy lifestyle.
You'll learn how to set up your environment for success, cut back on alcohol without missing out, and embrace accountability to stay consistent.
Whether you're just starting out or looking for ways to simplify your fitness journey, these tips will make fitness work with your life—not against it.
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Timestamps:
(00:10) Introduction: Simplify Fitness with 6 Habits
(01:24) Having More Features as of Recent on the Podcast
(02:41) Emphasising Non-Fitness Related Guests too
(04:01) Booking Flights to Morocco
(05:31) First Visit to Africa
(05:59) Travel Plans for 2025
(06:49) These 6 Habits Changed Everything for Me
(07:14) Habit 1: Walking 8,000-10,000 Steps a Day
(10:05) Habit 2: Strength Training 3 Times a Week
(13:05) Habit 3: Prioritising Protein at Every Meal
(14:33) Habit 4: Optimising Your Environment for Success
(17:40) Habit 5: Limiting Alcohol for Better Results
(19:43) Habit 6: Embracing Accountability for Consistency
(21:57) Summarising: Fitness That Fits Your Life
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In this episode, I sit down with SKT Artist (Stefano), a bilingual rapper and producer making waves in English and Italian music. We dive into his journey—from dropping his first EP to going viral in Italy, balancing university with music, and building his own studio business. SKT shares his thoughts on social media’s impact on the music industry, his biggest inspirations like Travis Scott and Mike Dean, and what advice he’d give to his younger self.
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Timestamps:
(01:19) Who Is SKT Artist?
(04:27) When Did SKT Know He Wanted to Be a Musician?
(07:11) SKT’s Early Days in Music Production
(08:58) Releasing His First EP: The Beginning of SKT’s Career
(10:25) How SKT Started His Relationship with Sony
(12:53) Why SKT Went Back to Finish University
(16:13) Starting His Own Studio Business as a Musician
(19:16) Balancing Artistic Goals and Producing for Others
(22:42) SKT’s Viral Breakthrough in Italy
(25:55) Building a Career You’re Passionate About
(31:24) The Moment SKT Almost Left Music Behind
(33:20) Social Media’s Role in Leveling the Playing Field
(36:04) Advice SKT Would Give to His Younger Self
(40:05) SKT’s Musical Inspirations: Travis Scott, Mike Dean, and More
(42:13) Why Mike Dean Is the GOAT
(43:08) Avoiding Misguidance From Social Media as a Musician
(45:31) Where to Find SKT Artist Online -
In this episode, I’m joined by Jeff Pachtman to discuss the chaos surrounding TikTok in the USA and how social media impacts the fitness and nutrition space. We also debunk myths like starvation mode, explore the importance of calorie tracking, and dive into how nutrition can focus on feeling and performing your best rather than just aesthetics.
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Timestamps:
(00:43) Who Is Jeff Pachtman?
(03:02) The Brutal Reality of Freelancing
(06:47) Discussing Leo’s Book: ‘Your Fat Loss Journey Starts Here’
(09:03) TikTok Chaos in the USA: What’s Going On?
(10:52) How a TikTok Ban Could Have Impacted the Fitness Industry
(13:37) The Downfall of Twitter: What It Means for Social Media
(16:52) Exploring the TikTok Algorithm and Its Unique User Base
(22:38) Trending Topics in Health, Fitness, and Nutrition for 2025
(29:33) Debunking the Starvation Mode Myth in Nutrition
(39:37) Unawareness Around Excessive Calorie Consumption
(41:36) Why Using a Food Scale Is Crucial for Calorie Tracking
(45:53) Jeff Pachtman on Nutrition for Performance vs Aesthetics
(51:51) The Problem with Highly Palatable Foods in Your Environment
(55:18) Where to Connect with Jeff Pachtman -
In this episode, I chat with Terry Lin, a personal trainer and (former) powerlifting enthusiast, about the key strategies for building strength and staying consistent. We discuss the importance of structured workout programs, accurate calorie tracking, specific goal setting, and insights into staying motivated and overcoming setbacks. Terry also shares his thoughts on accountability, consistency, and how tracking progress can make all the difference in your fitness journey. Plus, we have fun exploring fitness-related topics in a game of "Underrated or Overrated."
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Timestamps:
(00:28) Introducing Terry Lin: Personal Trainer
(02:30) Terry Lin’s Great Powerlifting Personal Records
(05:23) The Secrets Behind Building Exceptional Strength
(09:23) Why a Structured Workout and Nutrition Plan is Crucial
(11:13) Goal Setting in Fitness: Why Specificity Matters
(15:13) The Value of Accurate Calorie Tracking for Progress
(23:03) Lessons from Injuries in Brazilian Jiu-Jitsu
(31:35) How to Stay Motivated to Keep Working Out
(33:28) The Game-Changing Power of Accountability in Fitness
(35:25) Why Consistency is a Skill You Can Master
(37:56) Why You Don’t Need 100% Consistency to Succeed
(40:18) How Tracking Your Progress Can Boost Motivation
(41:27) Fun Fitness Takes: Underrated or Overrated Game
(41:48) Are Apple Watches Overrated?
(42:30) The Truth About Seed Oils: Overrated or Not?
(43:43) Is the Nintendo Switch Worth It for Fitness or Fun?
(45:52) Do Calorie Calculators Live Up to the Hype?
(46:38) Is Visiting Times Square Overrated?
(47:04) What Scale Weight Tells You About Progress
(47:46) Is the Kindle an Underrated Tool for Learning?
(49:14) Where to Connect with Terry Lin -
If I had to start over from being overweight and losing 40 lbs (18kg), here’s everything I’d avoid and what I’d focus on instead. In this episode, I share insights from my fat loss journey, highlighting my mistakes and lessons learned to inspire you on your path. This advice will help you make smarter decisions, from progressive overload to prioritising fibre and walking.
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Timestamps:
(00:46) Why I’d Do Things Differently This Time Around
(02:00) Daily Email Series: 14-Day Fat Loss Kickstarter
(04:20) My Experience From Recently Visiting Madeira Island
(05:05) Similarities and Differences Between Mainland Portugal and Madeira Island
(06:16) My Schedule in Madeira Island
(08:12) Everything I’d Do Differently to Lose 18kg Again
(08:41) The Truth About Supplements and Fat Loss
(10:59) Progressive Overload: The Game-Changer for Strength Training
(12:14) Why Walking Beats Cardio for Consistency
(13:24) Don’t Eat Back Calories Burned: Misleading Smartwatch Data
(15:29) The Power of Prioritising Fibre for Satiety and Digestion
(16:41) The Hidden Calories in Cooking Oils
(18:31) Why Accountability is the Key to Staying on Track
(20:58) Summary: Smarter Strategies for Sustainable Fat Loss
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Is the claim that "95% of diets fail" discouraging you from starting your fat loss journey? In this episode, I break down why this statistic is misleading, outdated, and harmful. Learn what the studies actually say, why sustainable approaches matter, and how you can achieve real, lasting progress with the right strategies.
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Timestamps:
(00:12) The Misleading Claim: '95% of Diets Fail'
(01:04) Travelling to Madeira Island
(05:12) The Issue With ’95% of Diets Fail’
(05:58) Defining "Failure" in Weight Loss Studies
(07:18) Outdated Research: Where the 95% Stat Comes From
(08:53) Modern Fat Loss Strategies vs. Crash Diets
(12:03) Improvements Beyond the Scale: Health Wins Overlooked
(13:44) Cherry-Picking Statistics in Dieting Studies
(14:25) Final Thoughts: Why the '95% of Diets Fail' Myth Hurts People
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Learning a new language can be intimidating, but it’s entirely possible with the right approach. In this episode, I’m joined by Marcel and Gio, two fluent Japanese speakers who share their unique journeys to mastering the language. We discuss the importance of immersion, how to handle language exchanges, whether tools like Duolingo help and how to overcome the inevitable struggles. Whether you’re learning Japanese, Spanish, or any other language, this episode is packed with practical advice and inspiration to guide your journey.
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Timestamps:
(01:32) Who Are Marcel and Gio?
(02:13) What Inspired Marcel and Gio to Learn Japanese?
(06:02) Favourite Dragon Ball Characters: A Fun Icebreaker
(07:15) Overcoming Intimidation When Learning a Different Language
(11:05) How Learning Japanese Differs From English Learning
(14:09) Language Exchange: Are Apps, Websites, and Calls Effective?
(25:23) Can Duolingo Actually Help You Learn a Language?
(34:47) The Power of Immersion and How to Recreate It at Home
(42:09) Watching TV in Your Target Language: Tips and Insights
(44:59) Avoiding English Responses to Strengthen Language Skills
(47:40) Marcel and Gio’s Biggest Struggles in Learning Japanese (and How They Overcame Them)
(1:04:33) The Best Rewards of Reaching Fluency in a New Language
(1:07:45) Is There Still Value in Using Language Learning Textbooks? -
In this episode, I share a step-by-step plan to lose over 30lbs of body fat in 2025. From creating a calorie deficit to setting protein and step goals, I break down strategies prioritising sustainability and results. Find out the importance of strength training, focusing on what you can add to your diet, and staying consistent with daily activity. If fat loss is your 2025 goal, this episode is packed with advice to get you there.
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Buy My Book, "Your Fat Loss Journey Starts Here"
My Instagram
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Free Workout Plan
Free Fat Loss Guide
Free Protein Cheat Sheet
Free Calorie Calculator
Timestamps:
(00:10) Losing 40lbs in 2025
(01:34) The Routine for Recording Podcast Episodes
(02:31) Travelling England in December
(02:52) English Food and Inflation at Nando’s
(04:42) (Not) Watching Crystal Palace Live
(05:28) The Differences After Living Away From Home
(06:13) Living with the Flu and Taking Extra Rest
(09:20) Step 1: How to Create a Calorie Deficit
(11:24) Step 2: Focus on What Can Be Added to Your Diet
(13:39) Step 3: Setting and Hitting Your Protein Goal
(16:33) Step 4: Establishing a Consistent Step Goal
(17:45) Step 5: Why Strength Training Is Crucial for Fat Loss
(19:32) Recap: The 5 Steps to Fat Loss Success in 2025
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In this episode, I discuss how to set powerful, achievable New Year’s resolutions and share my personal approach to goal setting for 2025. Learn how to define specific, actionable goals, create a realistic plan, and stay accountable without chasing perfection. I also reveal my goals for the year, including improving my Japanese, Brazilian Jiu-Jitsu sessions, and more. Plus, a quick note about my book launch today!
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Buy My Book, "Your Fat Loss Journey Starts Here"
My Instagram
My X
My Threads
My TikTok
My YouTube Channel
My Articles
Free Workout Plan
Free Fat Loss Guide
Free Protein Cheat Sheet
Timestamps:
(01:43) Celebrating My Book Launch Today!
(08:04) Why New Year’s Resolutions Get a Bad Rap
(10:07) How Specific Goals Create Better Results
(11:36) Examples of My 2024 Goals and How I Achieved Them
(19:38) The Role of Tracking and Accountability in Goal Setting
(23:51) My New Goals for 2025 (Including BJJ and Zone 2 Cardio)
(31:38) Why 80% Consistency Beats Perfection and Using Tools to Help Measure This
(33:33) Reviewing and Adjusting Goals at 3 and 6 Months
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In this episode, I share how my 1-2-1 online fitness member, Alex, overcame peer pressure from friends while staying committed to his healthy lifestyle. I outline strategies for managing social situations, from politely saying no to using creative excuses, and emphasise the importance of accountability and self-control. Whether you’re navigating social events, food temptations, or fitness hurdles, this episode provides advice to help you stay on track with your goals.
1-2-1 Online Fitness Member Inquiry Form
Buy my Book, "Your Fat Loss Journey Starts Here"
My Instagram
My X
My Threads
My Facebook
My YouTube Channel
My Articles
Free Workout Plan
Free Fat Loss Guide
Free Protein Cheat Sheet
Timestamps:
(00:14) Why Peer Pressure Can Derail Your Health Goals
(01:30) My Podcast Episode Plan for the Foreseeable Future
(02:47) Having to do Tasks When You Don’t Feel Like it
(04:33) Alex’s Journey: Facing Peer Pressure on His Fitness Path
(06:13) Strategy 1: Politely Decline
(07:01) Strategy 2: The Power of Saying ‘No’
(07:58) Strategy 3: Using the ‘Challenge’ Excuse to Deflect Pressure
(09:41) Strategy 4: Accept and Delay—A Smart Way to Stay in Control
(12:08) Strategy 5: Why You Should Avoid Discussing Your Diet
(13:25) Strategy 6: The Potential of a White Lie
(15:57) Strategy 7: Taking Full Control of Your Choices
(17:10) Managing External Challenges with the Right Mindset
(18:40) Closing Thoughts: Taking Responsibility for Your Fitness Goals
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In this episode, I share strategies to set yourself up for health and fitness success in 2025. From setting realistic goals and structured workout plans to tracking progress, managing recovery, and finding accountability, this episode provides tips to help you stay consistent throughout the year. If you're ready to take control of your fitness journey, this is your guide for the new year.
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Buy my Book, "Your Fat Loss Journey Starts Here"
My Instagram
My X
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My Facebook
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My Articles
Free Workout Plan
Free Fat Loss Guide
Free Protein Cheat Sheet
Timestamps:
(00:59) Setting Realistic Health and Fitness Goals for 2025
(02:56) The Power of Specific Goals in Fitness Success
(05:09) Why a Structured Workout Plan is Essential for 2025
(07:30) Establishing Clear and Achievable Nutrition Goals
(11:44) Tracking Your Progress: Key Metrics for Fitness Success
(18:31) Rest and Recovery: The Secret to Consistency in Fitness
(20:10) Finding Accountability for Long-Term Health Success
(23:05) Optimising Your Environment to Stay Consistent in 2025
(26:33) Conclusion: Key Health and Fitness Strategies for 2025
(27:06) How to Join My 1-2-1 Online Fitness Coaching Program -
In this episode, I discuss why Spain consistently ranks among Europe’s top countries for life expectancy while the USA faces a troubling decline. From walkable cities and the Mediterranean diet to smaller portions and universal health care, I break down eight key factors that set these nations apart.
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Buy my Book, "Your Fat Loss Journey Starts Here"
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My TikTok
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My Articles
Free Workout Plan
Free Fat Loss Guide
Free Protein Cheat Sheet
Timestamps:
(00:18) Why Spain Ranks Higher in Life Expectancy Than the USA
(01:03) Support Small Businesses
(03:13) How I Repurpose Content Amongst Social Media Platforms
(09:58) Walkable Cities: How Spain’s Design Promotes Longevity
(11:14) The Impact of Slower, More Social Eating in Spain
(14:02) Mediterranean Diet Benefits for Long-Term Health
(16:31) Portion Sizes: Spain vs. USA
(18:11) Siesta Culture: Rest and Recharge for Better Health
(19:43) Lower Obesity Rates in Spain: A Key Life Expectancy Factor
(20:49) Universal Health Care in Spain vs. the USA’s System
(21:28) Accessibility of Firearms
(22:32) Closing Thoughts: Adopting Spain’s Health Practices
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In this episode, fellow coach and friend Myles Nesbeth joins me to discuss building a home gym on a £600 budget. From adjustable dumbbells and resistance bands to debating kettlebells and walking pads, we break down the pros and cons of each piece of equipment. Whether you want to avoid poor weather or optimise your fitness at home, we share advice, insights, and strategies to create the ultimate home gym setup without breaking the bank.
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Free Workout Plan
Free Fat Loss Guide
Free Protein Cheat Sheet
Timestamps:
(00:50) Who is Myles Nesbeth?
(01:58) How Poor Weather Inspires Home Gym Building
(03:13) Planning a Home Gym with a £600 Budget
(04:12) Comparing Spotify Wrapped Results
(10:10) The Joy of Live Music Concerts
(11:33) Equipment Priorities for a £600 Home Gym
(13:02) Adding Adjustable Dumbbells up to 40kg
(18:09) Why an Adjustable Bench is a Must
(20:43) Benefits of a Chin-Up Bar for Strength Training
(23:43) Versatility of Long Resistance Bands
(26:45) Adding Short Resistance Bands for Glute Work
(28:18) Considering an Exercise Bike for Cardio
(30:09) Evaluating Walking Pads as an Alternative
(33:56) Foam Mats for Safe Lifting at Home
(35:41) The Importance of a Yoga Mat
(36:53) Recovery Tools: Foam Roller and Lacrosse Ball
(39:29) Swapping Adjustable Dumbbells for a Barbell Set
(42:57) Why Squat Rack Stands Are a Great Addition
(45:43) Multi-Gym Options Are Over Budget
(46:21) Why Kettlebells Are Worth Considering
(49:22) Debating the Ab-Wheel and Weighted Vest
(51:49) Replacing a Chin-Up Bar with a Pull-Up and Dip Station
(54:36) Discussing the High Cost of Kettlebells
(55:28) Re-Evaluating the Walking Pad for Cardio
(58:35) Summary of Purchased Equipment for a £600 Gym
(01:03:54) Sacrificing Kettlebells to Stay Within Budget
(01:04:58) Episode Wrap-Up
(01:05:57) Where to Find Myles and Leo Online -
In this episode, I share five powerful Japanese concepts that transformed my approach to happiness, health, and personal growth during my 15 months in Japan. From Kaizen’s philosophy of continuous improvement to Ikigai’s pursuit of purpose, these lessons offer timeless wisdom you can apply to your life.
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Timestamps:
(00:12) Introduction: 15 Months in Japan and Life Lessons
(00:44) Podcast Quality: From Audio to Mental Drainage
(03:44) The Stress and Anxiety That Comes With Flying
(05:26) Kaizen: The Power of Continuous Improvement
(06:23) Writing My Book with Kaizen: Small Steps, Big Results
(07:48) Wabi-Sabi: Embracing Imperfection and Letting Go of Perfectionism
(11:22) Shoshin: The Beginner’s Mind for Constant Growth
(14:20) Hara Hachi Bu: Mindful Eating and Long-Term Health Benefits
(16:18) Ikigai: Finding Your Life’s Purpose and Joy
(17:57) Isogabamaware: When You’re in a Hurry, Take The Long Way
(21:00) Closing Thoughts: Pre-Order My Book for More Practical Tips
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