In this episode of the Help Me Understand podcast, Coach JK McLeod shares his perspective on a distinction that can shape the way people approach their fitness, nutrition, and personal development journeys: the difference between opinion, advice, and counsel.

With so much conflicting information floating around (especially on social media), it’s easy to mistake noise for guidance...but knowing what kind of answer you're actually seeking can change everything.

Coach JK shares his personal framework for understanding each type of input, why most people unknowingly seek one when they actually need another, and how this disconnect can keep them spinning their wheels.

He also walks through how he would respond to a common fitness question: “How can I lose body fat?” from three different angles: once as opinion, once as advice, and once as true counsel. The differences are clear, and the message is simple: real results require clarity, context, and conversation.

This episode is for anyone tired of quick takes, one-size-fits-all answers, and plans that don’t stick. It’s a reminder that lasting change starts with asking better questions, and knowing the difference between someone speaking from personal preference and someone offering thoughtful, responsible guidance

Want free weekly workouts and behind-the-scenes programming notes from Coach JK?

In this Fitness & Nutrition Tuesday episode of the Help Me Understand podcast, Coach JK McLeod breaks down a simple, but often overlooked, truth in strength training...most people are focusing on the wrong things.

If you’ve been spinning your wheels trying to find the "perfect" program or getting lost in the details of advanced techniques, this episode is your reality check.

Drawing from recent conversations with everyday athletes like runners, bootcampers, and gym re-starters, coach JK outlines the 4 strength training “majors” that will actually move the needle for building muscle and getting stronger.

He also calls out the 2 “minors” that tend to distract people from making real progress.

Whether you’re new to lifting, returning after a break, or simply trying to fit strength work into a busy life, this episode will help you get focused, stay consistent, and simplify your path to results.

In this episode, you'll learn:

• The real meaning of progressive overload (with simple examples)

• Why consistency beats intensity, and how to program around your life

• The importance of movement quality and recovery

• Why chasing the “perfect” split or overcomplicating accessory work can hold you back

  
  

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Want free weekly workouts and behind-the-scenes programming notes from Coach JK?

On this episode of Help Me Understand, Coach JK shares five habits that form the foundation of long-term fitness, and why they still matter…even if you’ve “heard it all before.” 

From lifting weights and walking regularly to getting quality sleep, eating real food, and staying hydrated, these simple practices are often overlooked in favor of whatever’s trending.

Listen in as JK shares his perspective on why focusing on the fundamentals doesn’t mean you never level up. 

If you're tired of starting over, this episode will help you stop chasing quick fixes and start building something that lasts.

Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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*available in the US only at this time

In this episode, coach JK is joined by personal trainer and nutrition coach Alejandra Morse of The Elemental Coaching.

JK and Alejandra have a transparent and vulnerable conversation about her fitness journey, and how that has helped her develop an expert eye for what’s truly holding people back from reaching their goals.

This conversation covers:

• How body dysmorphia disguises itself as “motivation”

• Why chasing aesthetics can wreck your health

• The overtraining trap (and what fatigue is trying to tell you)

• How to reframe rest days so you actually take them

• The truth about getting “bulky” from lifting

• What most people misunderstand about progressive overload

• How to stop making fitness feel like punishment

  
  

Alejandra’s story is one a lot of people will relate to: crushing workouts, chasing the next goal, but still feeling like it’s never enough.

Her turning point came when she stopped trying to "look" strong and started learning how to BE strong...mentally, emotionally, and physically.

This episode offers perspectives that will leave you feeling better informed and empowered as you continue on your own fitness and health journey.

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00:00 Introduction to Strength and Aesthetics

03:29 Alejandra's Journey into Fitness

05:39 The Cycle of Addiction and Fitness

10:47 Overtraining and Its Consequences

21:16 Transitioning to Strength Training

23:11 The Importance of Rest and Recharge Days

28:40 Transitioning to Personal Training and Strength Training

30:30 The Journey to Becoming a Fitness Coach

32:56 Understanding Progressive Overload

42:09 Common Misconceptions in Strength Training

43:14 Navigating the Bulky Conversation

49:20 Understanding Volume and Its Impact

54:34 Evolving Coaching Perspectives

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Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Email JK: [email protected]

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(code: JKFYH for 10% off)

*available in the US only at this time

In this episode of Help Me Understand, Coach JK McLeod shares a timely perspective on managing energy, time, and expectations as we move into the summer months.

Instead of overcommitting or burning out, JK breaks down how to check your personal capacity using a simple but powerful “ceiling and floor” framework.

Learning and implementing this framework will help you understand and identify when to go all in, and when to pull back.

You’ll also hear lessons inspired by run coaching (shoutout to @runningklutz) on how to structure your weeks so that your hardest days hit hard, and your easy days truly allow you to recover.

Whether you’re navigating summer as a parent, employee, coach, or all of the above, this episode will help you move through it with intention, not overwhelm.

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00:00 Introduction and Context Setting

06:11 Understanding Capacity: The Ceiling and Floor Concept

16:22 When to Utilize Your Capacity

22:50 Actionable Strategies for Managing Capacity

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Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Email JK: [email protected]

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(code: JKFYH for 10% off)

*available in the US only at this time

In this episode, Coach JK breaks down one of the most common fears in fitness: losing muscle when life throws off your training routine.

Whether it’s travel, injury, or illness, taking time off doesn’t automatically mean you’re losing the progress you’ve worked so hard for.

JK unpacks what really causes muscle loss, what the research says about timelines for atrophy, and why perception often doesn’t match reality.

You’ll learn:

• How long it actually takes to lose muscle mass

• Why strength declines faster than muscle size

• The truth behind what you're seeing in the mirror after a break

• What to focus on when your training isn’t consistent

• Actionable ways to maintain muscle through travel, stress, or recovery

  
  

If you’ve ever felt frustrated after time away from the gym, or worried your progress is slipping, this episode will give you the perspective and tools to stay grounded and keep moving forward.

In this episode of Help Me Understand, Coach JK explores a familiar urge: the desire to start something new (another book, a different diet, a fresh workout plan), etc. without fully engaging with the one we’re already in.

Drawing from personal stories and coaching experiences, JK dives into the mindset behind this pattern.

Are you genuinely ready for a new strategy, or are you avoiding the uncomfortable process of sticking with the current one?

You’ll hear why we often bail before seeing progress, how self-reflection builds trust in yourself, and how the "need for new" can sometimes be a disguise for lack of follow-through.

If you're in a season where you're feeling stuck or tempted to pivot, you'll walk away with questions to ask yourself and practical steps to get back on track.

This episode isn’t about staying stuck. It’s about being honest with yourself before you change direction.

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Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Email JK: [email protected]

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(code: JKFYH for 10% off)

*available in the US only at this time

When most people hear “build muscle,” they think only about aesthetics (tone, definition, size). But there’s so much more to it.

In this episode, Coach JK McLeod shares four powerful, research-backed reasons to build and maintain muscle that have nothing to do with how you look in the mirror.

From aging well to staying independent, managing blood sugar, and preventing injuries, this conversation will shift how you think about strength training.

Whether you’re new to lifting or getting back into a routine, this episode is your reminder that building muscle is about more than the mirror.

You’ll learn:

• Why muscle mass is linked to living longer

• How strength supports everyday activities (and independence as we age)

• The surprising connection between muscle and blood sugar

• Why building a stronger body helps you handle life’s physical demands

  
  

Tune in for a practical, empowering take on why muscle matters

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00:00 Introduction to Muscle Building Benefits

05:49 Supporting Longevity Through Muscle

11:11 Improving Daily Function with Muscle

13:58 Muscle and Metabolic Health

17:47 Building Resilience and Injury Prevention

22:16 Personal Reflections on Muscle Building

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Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect with JK on Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email JK: [email protected]

Subscribe on YouTube:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@CoachJKMcLeod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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*available in the US only at this time

Is walking enough to boost your fitness? Coach JK explores High Intensity Interval Walking (HIIW) and a powerful study that shows how adding bursts of intensity can improve cardio, strength, and blood pressure (with no equipment needed). Tune in to learn how to walk smarter, not just more.

Link to the study HERE

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00:00 Introduction to High Intensity Interval Walking

04:13 Understanding the Research Study

12:12 Outcomes of High Intensity Interval Walking

16:04 Practical Applications and Recommendations

20:47 Limitations of the Study and Final Thoughts

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Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Email JK: [email protected]

Subscribe on YouTube:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@CoachJKMcLeod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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(code: JKFYH for 10% off)

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Topics: high intensity interval walking, fitness, nutrition, exercise, health benefits, aerobic capacity, walking protocol, study outcomes, practical tips, exercise recommendations

In this episode of Help Me Understand, Coach JK McLeod unpacks the often-misunderstood advice around sustainability in fitness and nutrition.

You’ve probably heard “Don’t do anything you can’t sustain”, but what if that’s missing the point?

JK breaks down the phases of a fitness journey (fat loss, maintenance, and muscle gain), and explains why some strategies aren’t meant to be sustainable forever.

He shares his perspective that the dieting phase isn’t supposed to be the lifestyle, because the real goal is to build a sustainable structure during maintenance.

You’ll walk away with practical steps to assess your current phase, align your actions with your long-term values, and create habits that support your success no matter what phase you’re in.

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Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect with JK on Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email JK: [email protected]

Subscribe on YouTube:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@CoachJKMcLeod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join JK's weekly email list:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠subscribe here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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(code: JKFYH for 10% off)

*available in the US only at this time