The Extra Rep Podcast

The Extra Rep

💪🏽 Optimizing Your Body + Health📈 Small Tweaks, Big Results🎧 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.

  1. 3 DAYS AGO

    Peptides Explained

    In this episode of The Extra Rep Podcast, Josh and Liam unpack the hype around peptides in the fitness industry. They cover what peptides actually are, the most common ones people are using, the potential benefits for recovery, gut health and body composition, and the risks of jumping on them too early without fixing your training, nutrition and lifestyle first. If you’ve been hearing about BPC-157, GHK, Melanotan or other trending peptides, this episode gives you a practical breakdown without the bro science. [0:00] What peptides actually are [3:10] BPC-157, healing and collagen synthesis [7:45] Peptides for gut health, recovery and body composition [13:20] The risks of taking peptides too early [18:05] Why training, nutrition and lifestyle still come first Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    22 min

  2. 9 MAR

    GLP-1 Medications & Fat Loss

    Josh and Liam break down the truth about GLP-1 weight loss medications like Ozempic, Mounjaro and other trending fat loss drugs. They discuss how these medications actually work, who they may be useful for, the potential risks and side effects, and why lifestyle habits like training, nutrition and sleep still matter. If you’re considering weight loss medication or just curious about the hype, this episode helps you understand the pros, cons and when they might make sense. [0:00] What GLP-1 weight loss drugs actually are [4:15] Food noise and why these medications can reduce hunger [9:30] The digestive side effects people don’t talk about [15:10] Who should (and shouldn’t) consider weight loss drugs [20:45] Why lifestyle, training and nutrition still matter most Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    20 min

  3. 1 MAR

    Doing Everything Right...But Not Getting Results Part 4

    Josh and Liam wrap the 4-part series with a simple 12 week roadmap to get unstuck! Lock in realistic training frequency, train hard with progressive overload, dial in calories/macros for fat loss, use steps/cardio strategically and cover the basics of gut health, supplements, sauna and sleep so results actually stick. [0:00] 12-week roadmap [0:32] Training basics [5:38] Nutrition basics [16:11] Steps + cardio [21:23] Sleep tips Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    26 min

  4. 15 FEB

    Doing Everything Right...But Not Getting Results Part 3

    You’re training hard. You’re eating clean. You’re doing more than ever…So why are your results slowing down? In Part 3 of this series, we break down one of the biggest mistakes people make when they hit a plateau: doing more instead of recovering better We dive into overtraining, metabolic adaptation, crash dieting, decision fatigue, stress overload and why your lifestyle might be sabotaging your progress more than your calories are! [0:03] Why “doing more” backfires [1:23] The problem with too much training volume [4:18] Strategic refeeds & performance signals [8:21] Decision fatigue & why willpower runs out [13:55] Sleep, stress & knowing when to pull back Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    16 min

  5. 15 FEB

    You're Doing Everything Right...But Not Getting Results Part 2

    In part 2 of this series, Josh & Liam dive into the internal reasons you can be “doing everything right” but still not seeing results! Covering blood work, hormones, nutrition quality, sleep, alcohol, stress, insulin sensitivity, and simple habits that move the needle fast. [0:03] Blood work + fatigue [0:55] Big 3 wreckers [2:27] Insulin resistance [6:10] Stress kills progress [13:01] Walks + zone 2 Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    18 min

  6. 8 FEB

    You're Doing Everything Right...But Not Getting Results Part 1

    Episode 1 of our 4 part series breaks down why you can be training hard and “eating well” but still feel stuck. We unpack the real culprit (poor tracking, missed basics, the wrong timing) and what to fix first before you blame your metabolism! [0:03] Series intro: “doing everything right” [1:19] Negligence + data doesn’t lie [3:16] Run one “perfect week” test [6:16] Diet fatigue + smarter calorie strategy [9:12] “Not ready to diet” discussion Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnqs-w8MoEyoY6D2cgNZSfQbgYBD-mZeK_lladQOo7AUwD7BqYkgswBCXC_Ww_aem_9wZzOHfsHxFP7Xc8QHwrRQ&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    16 min

  7. 1 FEB

    Managing A Calorie Blowout

    In this episode, Josh and Liam break down how to handle a calorie blowout without guilt or panic. They cover why blowouts happen, how to plan for them, what’s actually going on physiologically, and how to get back on track both mentally and physically. A practical real world guide for enjoying social events while still making progress! [0:00] What a calorie blowout really is [1:40] Planning ahead to minimise damage [4:00] Smart strategies before big meals [7:30] Supplements and digestion tips [11:30] The psychology of guilt, shame, and moving on Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    18 min

  8. 25 JAN

    Our Coaching Methods

    Josh and Liam unpack how they coach, how they onboard clients, and why the right plan depends on the person. They cover blood work led coaching, structured fat loss, and practical cardio guidelines to improve performance and results. [0:00] Coaching styles overview [1:50] Liam’s focus areas [2:51] Bloods first onboarding [5:10] Josh’s fat loss approach [19:30] Cardio essentials Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    23 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

💪🏽 Optimizing Your Body + Health📈 Small Tweaks, Big Results🎧 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.

Information

  • Creator
    The Extra Rep
  • Years Active
    2024 - 2026
  • Episodes
    66
  • Rating
    Explicit
  • Copyright
    © 2026 The Extra Rep Podcast
  • Show Website
    The Extra Rep Podcast