The Extra Rep Podcast

There’s no single “perfect” way to approach nutrition. In this episode, Josh and Liam break down different nutrition strategies, from simple food journaling and flexible meal plans through to tracking calories, macros...

Is health and fitness really as black and white as social media makes it seem? In this episode, Josh and Liam unpack where simple, direct advice works, where nuance matters, and why the best approach is the one you can...

Everyone loves supplements... but which ones are actually worth your money? In this episode, Josh and Liam rank the most popular supplements from S-Tier to F-Tier. Covering creatine, magnesium, vitamin D, fish oil...

How much do sleep supplements and hacks actually help? In this episode, we rank the most popular sleep strategies from S-Tier to F-Tier, including melatonin, magnesium, glycine, blue light glasses, nasal strips...

What's the best training split for building muscle, losing fat and getting stronger? We rank the most popular training styles from best to worst, including bro splits, Push Pull Legs, Full Body, Upper Lower, CrossFit...

Which diet is actually worth following... and which ones are completely overhyped? In this episode we rank some of the most popular diets from S Tier to F Tier, including carnivore, keto, Mediterranean, paleo, calorie...

Everyone's heard fitness advice that sounds convincing... but what if it's actually holding you back? In this episode, Josh and Liam unpack the worst advice they've received over the years, including bulking myths...

What are the biggest gym pet peeves after spending more than 13 years in the fitness industry? Josh and Liam share the habits that drive them crazy, from people who never follow a program to those who never put their...

Want to get more from your nutrition without overcomplicating it? In this episode, Josh and Liam break down nutrient maxing including how to identify nutritional gaps, improve food quality, support gut health, and make...

Most people don't fail because they lack motivation, they fail because they make fitness harder than it needs to be. In this solo episode, Josh breaks down the five biggest mistakes he sees after coaching clients for...

Stress affects more than just your mood. It impacts recovery, performance, sleep, body composition and overall health. In this episode, Josh and Liam discuss the different types of stress, how to identify when it's...

Health is more than just calories, macros and training programs. In this episode, Josh and Liam dive into the often-overlooked areas of health including dental health, gut health, blood pressure, emotional eating...

<p>Everyone gets sick in winter... but is it really just bad luck?</p><p>This week Josh and Liam dive into the biggest factors affecting your immune system, including vitamin D, sleep, stress, training volume...

<p>Why is change so uncomfortable...even when you know it’s exactly what you need?<br/><br/>This week Josh & Liam dive into the psychology behind resisting change, from fitness journeys and dieting to careers...

<p>Back from holidays, sickness or time off and struggling to get back into routine? Josh and Liam break down the easiest ways to rebuild momentum with sleep, training, food and routine...without relying on motivation...