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

Calories VS Food Quality

October 27, 2025 • The Extra Rep

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 loss and long-term health.

[0:00] Calories vs food quality debate

[1:00] What makes up calorie expenditure

[4:00] Chronic health and food quality

[7:00] Misleading food labels explained

[14:00] Balance: fat loss vs lifestyle

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