The Extra Rep Podcast
đŞđ˝ Optimizing Your Body + Health
đ Small Tweaks, Big Results
đ§ Episodes dropping weekly on Spotify & YouTube
Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.
Episodes
67 episodes
The Truth About Carbs
Carbs are one of the most misunderstood topics in the fitness industry right now. One side says cut them completely, the other says eat as many as possible⌠so whatâs actually right? In this episode, we break down what carbohydrates actually do...
â˘
20:47
Peptides Explained
In this episode of The Extra Rep Podcast, Josh and Liam unpack the hype around peptides in the fitness industry. They cover what peptides actually are, the most common ones people are using, the potential benefits for recovery, gut health and b...
â˘
22:01
GLP-1 Medications & Fat Loss
Josh and Liam break down the truth about GLP-1 weight loss medications like Ozempic, Mounjaro and other trending fat loss drugs. They discuss how these medications actually work, who they may be useful for, the potential risks and side effects,...
â˘
19:42
Doing Everything Right...But Not Getting Results Part 4
Josh and Liam wrap the 4-part series with a simple 12 week roadmap to get unstuck! Lock in realistic training frequency, train hard with progressive overload, dial in calories/macros for fat loss, use steps/cardio strategically and cover the ba...
â˘
26:19
Doing Everything Right...But Not Getting Results Part 3
Youâre training hard. Youâre eating clean. Youâre doing more than everâŚSo why are your results slowing down?In Part 3 of this series, we break down one of the biggest mistakes people make when they hit a plateau: doing more i...
â˘
15:54
You're Doing Everything Right...But Not Getting Results Part 2
In part 2 of this series, Josh & Liam dive into the internal reasons you can be âdoing everything rightâ but still not seeing results! Covering blood work, hormones, nutrition quality, sleep, alcohol, stress, insulin sensitivity, ...
â˘
18:09
You're Doing Everything Right...But Not Getting Results Part 1
Episode 1 of our 4 part series breaks down why you can be training hard and âeating wellâ but still feel stuck. We unpack the real culprit (poor tracking, missed basics, the wrong timing) and what to fix first before you blame your metabolism!<...
â˘
16:25
Managing A Calorie Blowout
In this episode, Josh and Liam break down how to handle a calorie blowout without guilt or panic. They cover why blowouts happen, how to plan for them, whatâs actually going on physiologically, and how to get back on track both mentally and phy...
â˘
18:22
Our Coaching Methods
Josh and Liam unpack how they coach, how they onboard clients, and why the right plan depends on the person. They cover blood work led coaching, structured fat loss, and practical cardio guidelines to improve performance and results.[0:0...
â˘
22:35
How your Environment Dictates Your Results
Josh and Liam dive into how your environment quietly drives your habits. From unconscious behaviors and childhood cues to friend groups, convenience traps, and accountability. Learn how to redesign your surroundings, lead your circle, and actua...
â˘
18:33
Your New Years Resolution Has Already Failed
Josh and Liam break down why resolutions implode by mid-January and how to fix it: stop adding without subtracting, set realistic minimum standards, plan in quarters, and learn to say no so your habits actually stick. [0:00] Resolut...
â˘
18:05
How To Live To Lose 4kg In 6 Weeks
Josh and Liam break down what it really takes to drop 4 kilos in 6 weeks, beyond calories and training. They dive into environment, habits, sleep, and social pressure, showing you how to live like someone whoâs already hit their goal.[<...
â˘
13:44
How To Train To Lose 4kg In 6 Weeks
Stop trying to sweat the fat off. We break down how to train for a 4-kg drop in 6 weeks: keep your resistance plan the same, push hard sets, lower junk volume, and track real progress so you hold muscle while the fat goes. Simple rules, no bs w...
â˘
16:17
How To Eat To Lose 4kg In 6 Weeks
Calories first, ego second. Josh and Liam break down how to actually eat to drop 4kg in 6 weeks. They run the numbers, set macros that donât wreck your training, explain why carbs around workouts matter, and cover the micronutrient and...
â˘
16:20
How To Lose 4kg In 6 Weeks
In this solo episode, Josh breaks down exactly how to lose 4kg in 6 weeks using a simple 5-part framework: calories, protein, training, sleep, and steps. No fads, just the minimum effective dose that lets you drop fat, keep (or build) muscle, a...
â˘
15:03
Eat Out Without Wiping Out
Josh and Liam break down how to eat out without derailing progress. Think simple menu swaps, hidden-calorie traps and how to bank calories, plan ahead, and move on after slip-ups. Plus a festive-season game plan so you enjoy the food and keep m...
â˘
18:26
Lean Doesn't Mean Healthy
Josh and Liam unpack why looking lean (or jacked) doesnât automatically mean âhealthy.â From hormone crashes and gut issues in extreme dieting to genetics, set-points, and the post-diet exit plan, they lay out how to chase results without wreck...
â˘
20:37
Gut Health Hacks
Gut health is trending hard online, but most of what you see is fear-mongering and useless âdonât eat thisâ advice. In this episode, Josh and Liam cut through the noise and break down the simple, science-backed habits that genuinely improve dig...
â˘
17:42
Programming For Beginners
In this episode, Josh and Liam break down exactly how beginners should approach training. From programming and recovery to avoiding the biggest mistakes that stall progress! Whether youâre new to lifting or getting back after a break, this is y...
â˘
20:04
Does Stress Affect Results?
Josh and Liam break down how stress wrecks your fat loss, training, and recovery. And more importantly, how to manage it before it manages you. From sleep and screen time to smart supplements and recovery routines, this oneâs a crash course in ...
â˘
21:20
All Things Treats
This Halloween-themed chat dives deep into the psychology of cravings, why we reach for treats under stress, and how to enjoy smarter alternatives without sabotaging progress. Josh and Liam share practical swaps, gut health tips, and how to avo...
â˘
16:08
Calories VS Food Quality
Josh and Liam dive into the classic debate of calories in vs. calories out, unpacking how food quality, digestion, and individual health conditions all play a role in results. They offer a balanced view on how to approach nutrition for both fat...
â˘
19:38
Gym Exercises We Hate
Josh and Liam break down the most overrated gym exercises and what to do instead! They set simple strength standards before âfancyâ work, explain who should avoid what, and give easy swaps that actually build muscle without wrecking joints....
â˘
27:20