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
33 episodes
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
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 â 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 â who itâs for, who itâs 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 youâve 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 oneâs 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 â 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 recompositionâhow 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 â 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 itâs 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