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
60 episodes
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...
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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...
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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...
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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...
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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.[<...
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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...
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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...
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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...
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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