The Extra Rep Podcast

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...

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.

[0:00] – Why do people sign up for challenges? 

[2:00] – The dark side of challenges:

[6:50] – What actually works

[12:30] – The power of community

[19:00] – Final advice

Make sure you send any questions you have to our inst...

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 range of motion and mobility, and why training close to failure is essential. They also touch on common mistakes, joint-friendly alternatives, and optimal programming strategies for strength and hypertrophy...

In this episode of The Extra Rep Podcast, Josh and Liam break down the science of recovery and why it’s just as crucial as your training. We cover the importance of sleep, nutrition, and training volume, as well as how to balance complete rest with active recovery. To wrap up, we share supplements and recovery hacks to help you maximize muscle growth and performance.

[0:00] Introduction – Why recovery is just as important as tr...

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 nutrition myths.

Top 5 Key Moments:

[0:00] Intro – Why workout nutrition timing matters.

[6:00] Pre-workout – Best carb sources and fats debate.

[14:00] Intra-workout – When carbs and electrolytes help.

[19:00] Post-wor...

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 tracking key metrics, how to optimize meal timing, and why most people fail due to a lack of consistency. The episode wraps up with practical tips to make fat loss sustainable long-term.

Todays Topics:

[05:...

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 Buffering

[13:54] - The Impact of Alcohol on Fat Loss

[15:37] - Consistency & Long-Term Results

[16:23] - The Importance of Lifestyle Changes

[19:02] - Accountability & Tracking for Success

As always, rea...

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 support, and optimizing health and performance with essential supplements.

0:00 - Introduction
2:45 - Foundations of Body Recomposition
12:10 - Overcoming Plateaus in Progress