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
53 episodes
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...
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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...
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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...
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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...
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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...
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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 ...
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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...
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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...
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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....
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27:20
Calling Out Fitness Influencers
Josh and Liam debate viral fitness claims including glucose spikes, âno fiberâ advice, fruit versus sugar, protein in everything, and Pilates for muscle. They show how to think critically instead of chasing clickbait, with context-first, practi...
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23:27
Our Supplement Stacks
Josh and Liam break down their personal supplement stacks, exposing what actually works and whatâs just expensive pee. From zinc and magnesium to saffron and curcumin, they unpack how lifestyle comes first and why bioavailability beats hype eve...
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19:58
Josh's Story: 10 Years In Fitness
Josh goes solo to unpack 10 years of coaching! Early mistakes, fixing gut issues, discovering progressive overload, and the business/client-experience shifts that changed his results. He shares how mobility and building joint range reduced inju...
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19:19
Warm Ups
We break down a simple, science-backed warm-up you can use before any lift: raise temp, open stiff areas, then ramp your nervous system with smart warm-up sets. Plus, practical extrasâhydration, creatine/caffeine timing, and an easy cool-downât...
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19:14
Food Swaps For Fat Loss
Josh and Liam break down practical food swaps that keep you in a calorie deficit without feeling deprived: covering breakfast, lunch/dinner, dessert, and snacks. Youâll get specific examples, simple prep hacks, and mindset tips (protein and fib...
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20:10
Q&A Part 2
Part 2 of the Q&A dives into why higherâfrequency training beats bro splits for most lifters, how to think about soreness/pumps, and what âhard gainerâ really means. We also break down keto/carnivore for muscle growth, fasting for fat loss,...
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23:38
Q and A Part 1
In this Q&A episode of the Extra Rep Podcast, Josh and Liam dive into your most-asked questions on training, nutrition, and recovery. From explosive lifts to glucose, insulin, and good vs bad soreness, we cut through the noise with practica...
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20:19
Our Training Programs
In this episode of The Extra Rep Podcast, Josh and Liam break down their current training splits, explaining how their goals, injuries, and personal preferences shape the way they train. Liam shares his full-body A/B split focused on s...
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25:24
Sleep Hacks You Need
Josh and Liam dive deep into why sleep is the ultimate performance enhancer â from fat loss and muscle growth to mood, willpower, and immune health. They share practical sleep hacks, supplement insights, and even their own data-backed experimen...
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24:29
Dieting Hacks
In this episode, Josh and Liam unpack their go-to dieting hacks to make fat loss easier, more sustainable, and a little less miserable. From hydration and hunger tricks to meal structure and sweet treat strategies, they break down practical tip...
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28:00
Accountability Strategies
In this episode, Josh and Liam dive deep into what accountability really means when chasing health and fitness goals. From the power of daily habits and routines to the role of environment, coaches, and self-discipline, they break down how to b...
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24:25
Binge Eating
Josh and Liam dive deep into the emotional roots of binge eating, discussing why stress and poor food planning often drive late-night Uber Eats disasters. They share personal and client experiences, quick-win strategies like water, walks, and p...
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25:02
Simplifying Your Results
This episode is a straight-up reality check. Josh and Liam break down why most people stay stuck spinning their wheelsâbecause theyâre focused on the wrong sh*t. Forget the fancy hacks and trending advice. If you want real progress, it starts w...
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20:42
Training Around Injuries
In this episode, Josh and Liam break down how to train smart when you're dealing with niggles or injuries. From warm-ups to unilateral training, they unpack practical strategies to keep progressing without pushing through pain or endin...
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28:11