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
46 episodes
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
Our Training Programs
In this episode of The Extra Rep Podcast, Josh and Liam break down their current training splits, explaining how their goals, injuries, and personal preferences shape the way they train. Liam shares his full-body A/B split focused on s...
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25:24
Sleep Hacks You Need
Josh and Liam dive deep into why sleep is the ultimate performance enhancer â from fat loss and muscle growth to mood, willpower, and immune health. They share practical sleep hacks, supplement insights, and even their own data-backed experimen...
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24:29
Dieting Hacks
In this episode, Josh and Liam unpack their go-to dieting hacks to make fat loss easier, more sustainable, and a little less miserable. From hydration and hunger tricks to meal structure and sweet treat strategies, they break down practical tip...
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28:00
Accountability Strategies
In this episode, Josh and Liam dive deep into what accountability really means when chasing health and fitness goals. From the power of daily habits and routines to the role of environment, coaches, and self-discipline, they break down how to b...
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24:25
Binge Eating
Josh and Liam dive deep into the emotional roots of binge eating, discussing why stress and poor food planning often drive late-night Uber Eats disasters. They share personal and client experiences, quick-win strategies like water, walks, and p...
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25:02
Simplifying Your Results
This episode is a straight-up reality check. Josh and Liam break down why most people stay stuck spinning their wheelsâbecause theyâre focused on the wrong sh*t. Forget the fancy hacks and trending advice. If you want real progress, it starts w...
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20:42
Training Around Injuries
In this episode, Josh and Liam break down how to train smart when you're dealing with niggles or injuries. From warm-ups to unilateral training, they unpack practical strategies to keep progressing without pushing through pain or endin...
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28:11
The Future Of Fitness
In this episode, Josh and Liam dive into the impact of AI on the health coaching space. They debate the pros and cons of automation, how coaching is evolving, and what real value a human coach still brings to the table. From chatbots to critica...
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23:34
Overrated/Underrated Health Investments
Josh and Liam dive into the most overrated and underrated health investments, cutting through the hype of social media trends and marketing. From cold plunges to creatine, they break down what's truly beneficial and whatâs just burning...
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27:08
10 Fat Loss Myths You Still Believe
In this no-BS episode, Josh and Liam rip through 10 of the most common fat loss myths floating around social media. From carb-demonizing nonsense to the âbroken metabolismâ excuse, they break it all down with nuance, laughs, and hard truths. Wh...
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27:54
Fibre: The Silent Shredder
In this episode, Josh and Liam demystify fibre, breaking down why itâs more than just a digestive aidâitâs a gut health MVP. They unpack common misconceptions, fibre intolerance issues, and even dive into the carnivore diet's effect on d...
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18:58
Breaking Down My Bloodwork Live
Josh hands over his blood test results to Liam for a full-body diagnostic deep dive. From cholesterol myths to testosterone tweaks, this episode uncovers whatâs really going on beneath the surface. Whether youâre sick of feeling sick, optimisin...
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42:58
Nutrition For Fat Loss
In this episode, Josh and Liam dive deep into what it really takes to lose fat through nutritionâcutting through the noise of fad diets, myths, and overcomplication. They break down how to balance calories, protein, and food quality for sustain...
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24:09
The Truth About Cardio
In this episode of The Extra Rep Podcast, Josh and Liam break down the chaos around cardio. From the myth that it kills your gains, to the real deal behind the fat-burning zone, HIIT vs LISS, and how cardio affects recovery, hormones, ...
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24:52
Bulletproof Your Immune System
In this episode, Josh and Liam dive deep into how to bulletproof your body against illness with smart training, lifestyle tweaks, and the right supplements. From sleep to stress to sneaky nutrient drains, this oneâs your immunity upgrade guide....
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22:18
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 roadblocksâeating healthy but not losing fat. They break down the misconceptions around âhealthyâ vs. âfat lossâ foods, the power o...
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23:27