The Extra Rep Podcast

This episode is a straight-up reality check. Josh and Liam break down why most people stay stuck spinning their wheels—because they’re focused on the wrong sh*t. Forget the fancy hacks and trending advice. If you want real progress, it starts with mastering the basics they cover here.

[0:56] Calories Are King, Protein Is Queen 

[4:55] Strength Over Style 

[10:44] Sleep Like You Mean It 

[14:04] Food = Feedback 

[16:14] Hydration Beats H...

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 ending up on the sidelines.

[0:00] Train around injuries, don’t ignore them

[1:00] Warm up properly or expect setbacks

[4:30] Use unilateral work to fix imbalances

[10:00] Lower load, reps, or range when ...

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 critical thinking, they cover where tech helps—and where it seriously screws things up.

[0:06] AI’s rising role in health coaching

[1:54] “AI Liam” replaces real conversations
...

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 what’s just burning a hole in your wallet.

[0:44] Ice baths: overrated or recovery hype?

[3:31] Infrared saunas vs cold therapy: detox and digital detox.

[6:05] Home gyms: underrated for the right person, but too conv...

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 “broken metabolism” excuse, they break it all down with nuance, laughs, and hard truths. Whether you’ve been guilt-tripped for eating after 6 PM or think one bad weekend means you're doomed, this episode clears the fog and sets the record straight.

[0:32] Debunking the “eating ...

In this episode, Josh and Liam demystify fibre, breaking down why it’s more than just a digestive aid—it’s a gut health MVP. They unpack common misconceptions, fibre intolerance issues, and even dive into the carnivore diet's effect on digestion. It’s a short and punchy fibre masterclass every fitness-focused listener needs.

[0:00] Fiber = Gut health, digestion, and detox.

[1:40] Wrong fiber type? Gut chaos incoming.

[5:00] Carni...

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 what’s really going on beneath the surface. Whether you’re sick of feeling sick, optimising performance, or just want to geek out on blood markers — this is your go-to breakdown.

[0:00] Why Josh got his bloods tested

[6:00] Cholesterol isn’t the villain you think

[15:00] White blood ...

In this episode, Josh and Liam dive deep into what it really takes to lose fat through nutrition—cutting through the noise of fad diets, myths, and overcomplication. They break down how to balance calories, protein, and food quality for sustainable results, and offer practical strategies around tracking, mindset, and supplements to make fat loss stick long-term.

[0:00] Why calories still rule: energy balance vs food quality

[2:00] Ho...

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, and fat loss — this one's your all-in-one cardio decoder. Whether you're lifting heavy, doing the bare minimum, or training for performance, you’ll walk away knowing how to use cardio proper...

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 one’s your immunity upgrade guide.

[0:00] What “bulletproofing” your immune system means

[4:00] How your teeth affect immunity

[7:00] Overtraining’s hidden cost on your health

[15:00] Top 3 immune-support supplements

[21...

In this episode of the Extra Podcast, Josh and Liam dive deep into one of the most frustrating fat loss roadblocks—eating healthy but not losing fat. They break down the misconceptions around “healthy” vs. “fat loss” foods, the power of calorie awareness, and how subtle daily habits could be quietly sabotaging your progress. Whether it’s that acai bowl or sneaky cappuccino, this episode will help you see nutrition differently.
...

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 — including when to push, when to pull back, and how to still build muscle without wrecking your body.

[1:00] Training less won’t kill your progress

[3:00] Smart volume and intensity adjustments

[6:00] How phones ruin your gym performance

[12:00] Why you don’t need ...

Josh and Liam go deep on fasting — who it’s for, who it’s 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 you’ve ever skipped breakfast and called it strategy.

[2:00] Why protein timing matters while fasting

[5:30] Fasting vs. resistance training for autophagy

[10:00] Best fasting strategy around training sessions

[1...

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 one’s your wake-up call. Expect a deep dive into practical fixes and real talk about what actually matters for long-term gains!

[0:45] – Most people still under-eat protein

 [7:15] – Poor sleep ruins muscle and fat loss

 [14...

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 — without wasting money on dodgy supplements. They unpack the basics that most people ignore, the supplements worth considering, and the lifestyle habits that truly move the needle.

Key Timestamps

[1:52] The Only Supplements Worth Considering

[3:39] Th...

In this no-BS breakdown, Josh and Liam dive deep into the truth about body recomposition—how 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 episode unpacks what it really takes to build muscle while dropping fat—without losing your mind (or gains).

[0:57] – Can you actually build muscle and burn fat at the same time?

[2:50] – Who it...

This episode unpacks the outdated training, nutrition, and supplement beliefs we used to live by — and what the research (and real-world experience) taught us instead. From coffee guilt and fasted cardio to fat burners, overtraining, and broccoli overload, this one’s a reality check wrapped in practical advice!

[0:00] Coffee isn’t bad — context matters

[6:08] Fasted cardio doesn’t burn more fat

[9:16] “Eat big to get big” de...

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 address them through diet and supplementation, and why gut health and nutrient absorption often get overlooked. We wrap it up with practical tips to simplify nutrition without overcomplicating it with expen...

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 weight loss injections like Ozempic, and explain why most people just need to focus on the basics for long-term results.

[0:00] Understanding Metabolism 

[4:00] The “Slow Metabolism” Myth

[12:00] Hormon...