The Extra Rep Podcast
šŖš½ Optimizing Your Body + Health
š Small Tweaks, Big Results
š§ 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
22 episodes
Eating Healthy But Still Not Losing Weight?
In this episode of the Extra Podcast, Josh and Liam dive deep into one of the most frustrating fat loss roadblocksāeating healthy but not losing fat. They break down the misconceptions around āhealthyā vs. āfat lossā foods, the power o...
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23:27
Training When Stressed, Tired Or Time-Poor
Josh and Liam break down the real strategies for staying consistent when life throws curveballs. They cover smarter training methods for busy, stressed, and fatigued phases ā including when to push, when to pull back, and how to still build mus...
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24:25
Fasting - A Tool Or A Trap?
Josh and Liam go deep on fasting ā who itās for, who itās not for, and how to actually use it to support body composition goals. They break down the myths, the benefits, and what most people get totally wrong. A must-listen if youāve e...
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21:32
Things That Are Killing Your Gains
In this episode, Josh and Liam break down the most common (and often overlooked) mistakes that are sabotaging your muscle growth and body composition goals. From under-recovery to over-complication, this oneās your wake-up call. Expect a deep d...
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26:23
Testosterone Boosting Hacks
In this episode, Josh & Liam break down the noise around boosting testosterone and what actually works for guys who want to build muscle, feel better, and have more energy ā without wasting money on dodgy supplements. They unpack t...
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29:08
Can You Lose Fat And Build Muscle At The Same Time?
In this no-BS breakdown, Josh and Liam dive deep into the truth about body recompositionāhow it works, who it's for, what mistakes to avoid, and why the scale might be lying to you. Whether you're a beginner or seasoned lifter, this ep...
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28:42
Things We've Changed Our Mind On
This episode unpacks the outdated training, nutrition, and supplement beliefs we used to live by ā and what the research (and real-world experience) taught us instead. From coffee guilt and fasted cardio to fat burners, overtraining, and brocco...
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30:04
Micronutrients
In this episode, We break down the importance of micronutrients and how they directly impact fat loss, muscle growth, energy, and overall health. We dive into common deficiencies like magnesium, vitamin D, and B vitamins, how to a...
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23:17
Is Your Metabolism Slow?
This episode dives into what actually makes up metabolism and how factors like muscle mass, movement, and diet play a role in fat loss. Josh and Liam break down common metabolism myths, discuss the dangers of over-reliance on w...
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24:41
Are 8-12 Week Challenges Worth It?
Are 8-12 week fitness challenges a game-changer or just a cash grab? This episode breaks down why most fail, how to do them right, and what to look for before signing up so you actually get lasting results.
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21:12
The Best Exercises For Each Muscle Group
This episode dives into the best exercises for each muscle group, breaking down variations, mechanics, and effectiveness for muscle growth and fat loss. The hosts discuss individual differences in exercise selection, the role of <...
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33:07
The Science Of Recovery
In this episode of The Extra Rep Podcast, Josh and Liam break down the science of recovery and why itās just as crucial as your training. We cover the importance of sleep, nutrition, and training volume, as well as how...
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33:20
Pre, Intra And Post Workout Nutrition
In todays episode we cover pre, intra, and post-workout nutrition, including optimal carb intake, supplementation, and the truth about the anabolic window. We also discuss fasted training, electrolyte balance, and common nutrit...
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26:32
Travel Considerations
In this episode of The Extra Rep Podcast, Josh and Liam break down the key principles of effective fat loss, covering training intensity, nutrition strategies, and common mistakes that slow progress. They discuss the importance of trac...
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19:31
Eating Out Strategies
In this week's podcast we cover strategies you can use to manage eating out and why its so important when it comes to fat loss and optimising your body composition.Todays Topics[12:01] - Weekend Activity & Calorie Buffe...
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24:18
Understanding Supplements
In this episode, we explore the role of high-quality supplements in bridging nutritional gaps and tackling common deficiencies like vitamin D and magnesium. We also highlight the importance of prioritizing whole foods, using supplements as supp...
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29:00
Alcohol
In this episode, Josh and Liam dive into the effects of alcohol on nutrition, muscle growth, and sleep, while offering practical tips for mindful drinking and moderation. They also discuss strategies to enjoy social occasions without sacrificin...
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20:42
Gym & Programming Mistakes
In this episode wedive deep into workout programming, uncovering common mistakes, the truth about training intensity, and how to optimize for long-term gains. We share personal experiences, expert insights, and actionable advice to help you ach...
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32:13
New Year, New Habits
In this episode we break down the essentials of body recompositionābuilding muscle while losing fat. We cover the biggest nutrition mistakes, the importance of recovery, and how to track progress beyond the scale. Whether you're just starting o...
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25:29
Nutrition For Muscle Growth
This episode explores practical nutrition strategies for muscle growth, covering protein, carbs, fats, micronutrients, hydration, and overcoming plateaus to optimize performance and recovery.Todays' Topics[0:00] Introduction...
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27:25
