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.

All Episodes

The Extra Rep Podcast

Food Swaps For Fat Loss

September 15, 2025 • The Extra Rep

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. You’ll get specific examples, simple prep hacks, and mindset tips (protein and fibre pairing, leaner cuts, smaller portions) to make lower-calorie choices that still satisfy you!

[0:00] Why food swaps matter

[1:02] Breakfast on-the-go fixes

[6:00] Lower-calorie lunch staples

[11:20] Dessert cravings, smart alternatives

[15:29] Snacking: Frotein + Fibre

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

Instagram: Click Here
YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

Action Fitness & Nutrition - Instagram: Click Here
Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

Coach Liam Murphy - Instagram: Click Here