The Extra Rep Podcast

💪🏽 Optimizing Your Body + Health
📈 Small Tweaks, Big Results
🎧 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.

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The Extra Rep Podcast

Nutrition For Fat Loss

June 02, 2025 • The Extra Rep

In this episode, Josh and Liam dive deep into what it really takes to lose fat through nutrition—cutting through the noise of fad diets, myths, and overcomplication. They break down how to balance calories, protein, and food quality for sustainable results, and offer practical strategies around tracking, mindset, and supplements to make fat loss stick long-term.

[0:00] Why calories still rule: energy balance vs food quality

[2:00] How food choices impact hunger, hormones, and fullness

[8:00] The power of protein: satiety, muscle, and metabolic boost

[14:00] What happens to your body after extended fat loss dieting

[20:00] Simple strategies that boost adherence—coffee, prep, water & fiber

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