In this episode of the Help Me Understand podcast, JK reflects on the journey of the podcast over the past five years, celebrating milestones and discussing the concept of all or nothing thinking.

He challenges listeners to rethink this mindset, suggesting that it may not be a binary choice but rather a range of options.

JK shares his view on the importance of understanding the 'something else' that occurs when plans are not followed and encourages listeners to consider the mood required to execute their plans effectively.

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00:00 Introduction and Milestones

08:16 Understanding All or Nothing Thinking

19:37 Reframing All or Nothing Thinking

26:04 Closing Thoughts and Key Takeaways

In this episode of Help Me Understand, JK shares education and information about Total Daily Energy Expenditure (TDEE), explaining its significance in fitness and nutrition.

He breaks down the components of TDEE, including Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), the Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis (EAT).

JK also shares his perspective that while exercise is important, it contributes the least to overall calorie expenditure compared to other factors.

This episode aims to simplify the understanding of energy expenditure and guide listeners on where to focus their efforts for better health and fitness outcomes.

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00:00 Introduction to TDEE and Podcast Overview

03:00 Understanding Total Daily Energy Expenditure (TDEE)

08:46 The Four Components of TDEE Explained

17:31 The Importance of Non-Exercise Activity Thermogenesis (NEAT)

22:29 The Thermic Effect of Food (TEF) and Its Role

27:57 Exercise Activity Thermogenesis (EAT) and Its Impact

32:00 Conclusion and Key Takeaways

In this episode of the Help Me Understand podcast, host JK welcomes back Joy Parrish (co-host of the Older & Wilder podcast) for a wide-ranging and multi-layered conversation.

As podcaster, puppy raiser, and licensed mental health professional, Joy brings a multifaceted perspective to this conversation between friends.

JK and Joy discuss the appeal of reality TV as a form of passive entertainment, and their takeaways and commentary on the Super Bowl halftime show (by Kendrick Lamar), examining the intersection of entertainment, social justice, and personal perspectives.

They discuss the power of art to provoke conversation, the importance of audience engagement, and the role of personal and collective pain in creating meaningful art.

JK and Joy also chat about navigating corporate spaces, the significance of curiosity and understanding in discussions about social issues, and the necessity of choosing battles wisely in the face of negativity.

Listen in as they each share their perspectives on the importance of inspiration and action in driving social change,

Follow Older & Wilder on Instagram HEREListen to Older & Wilder HERE

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00:00 Introduction and Guest Introduction

03:20 Joy's Podcast Journey and Mental Health Insights

06:12 The Appeal of Reality TV and Passive Entertainment

12:29 Leadership Lessons from Reality Shows

19:01 Super Bowl Halftime Show and Cultural Commentary

29:33 Art as a Medium for Conversation

32:30 The Power of Performance and Audience Engagement

34:21 Transforming Pain into Art

38:27 Navigating Corporate Spaces and Social Commentary

40:56 The Importance of Curiosity and Understanding

44:56 Choosing Your Battles Wisely

48:48 The Role of Energy in Response

52:57 Inspiration and Action in Social Change

In this episode, JK discusses the often-overlooked aspects of body fat, focusing on the distinction between subcutaneous and visceral fat.

He emphasizes the importance of understanding these types of fat in relation to health and body composition.

This episode focuses on the need for a holistic approach to fitness, including diet, exercise, and mental health, to effectively manage body fat and improve overall well-being.

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

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Email JK: [email protected]

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00:00 Introduction to Body Fat Discussion

07:45 Understanding Subcutaneous vs. Visceral Fat

14:49 The Importance of Managing Visceral Fat

18:34 Conclusion and Key Takeaways

In this episode of the Help Me Understand podcast, JK welcomes previous guest M.C. back to the show to discuss her journey of personal growth through the practice of choosing annual themes.

They explore the origin of these themes, the adjustments made, the lessons learned , and how MC's word for 2024, 'sense', has shaped her experiences.

The conversation explores so many areas, including getting into the importance of music, culinary adventures, and sensory experiences, culminating in reflections on 2024 and planning for 2025.

In this conversation, JK and M.C. explore the theme of 'Encore' (her word for 2025) as a guiding principle for personal growth, reflection, and a catalyst for her '25 in 25' list.

They discuss the importance of revisiting past goals, the challenges of navigating social pressures related to alcohol, and the significance of setting practical health goals.

This conversation also discusses the value of consistency in daily habits, controlling what one can control, and building a solid foundation for future growth.

Through personal anecdotes and insights, JK and M.C. highlight the journey of self-improvement and the importance of community support.

Link to M.C.'s blog:Happier Life By Design

Listen to MC's previous episode:Ep. 116 Conversation: Words of Intention with M.C. (Navigating Goals, Social Media Breaks, and Yearly Themes)

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

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00:00 Introduction and Recap of Previous Episode

03:01 The Origin of Annual Themes

06:01 Navigating Challenges and Adjustments

08:56 Choosing the Word for 2024

12:00 Daily Rituals and Music's Impact

15:09 Culinary Adventures and Cultural Learning

18:02 The Importance of Sensory Experiences

21:01 Reflections on 2024 and Planning for 2025

32:58 Embracing the Theme of 'Encore'

35:04 Personal Reflections on Past Goals

36:37 Navigating Alcohol and Social Pressures

41:12 The Complexity of Alcohol Conversations

44:10 Setting Practical Health Goals

46:19 Daily Movement and Consistency

50:01 Controlling What You Can Control

56:53 Building a Foundation for Growth

In this episode of the Help Me Understand podcast, JK reflects on the legacy of his family members during Black History Month.

He shares personal stories about his grandfather, Samuel David Reynolds, emphasizing the importance of family contributions to society and the need to preserve African American history.

JK aims to provide a unique perspective on the impact of everyday individuals and their stories, rather than focusing solely on prominent historical figures.

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Email JK: [email protected]

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In this episode of the Help Me Understand podcast, JK discusses his perspective on the common phrase 'you can't out train a bad diet.'

He discusses the nuances of this statement, including the importance of nutrition in fueling exercise and your daily life.

JK outlines signs of a poor diet, including nutritional deficiencies and biofeedback indicators such as lack of energy and mood swings.

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Email JK: [email protected]

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00:00 Introduction to the Podcast and Episode Theme

03:05 Understanding the Phrase: You Can't Out Train a Bad Diet

04:57 Signs of a Poor Diet: Nutrition-Based Indicators

10:43 Biofeedback Signs of a Bad Diet

17:10 Flipping the Narrative: Nutrition Fuels Exercise

21:57 Purpose of Exercise and Nutrition Connection

26:21 Conclusion and Key Takeaways

In this episode, JK shares his perspective on the implications of weighing oneself immediately after a workout.

He presents three main reasons to challenge this practice: the misleading nature of water weight fluctuations, the effects of muscle inflammation post-weightlifting, and the inconsistency of weighing conditions.

He shares the importance of a proper mindset regarding weight measurement and suggests a more effective approach to tracking weight.

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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)

*available in the US only at this time

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00:00 Introduction and Gratitude

02:11 Perspective on Weighing After Workouts

11:36 Understanding Water Weight and Its Impact

20:33 Inflammation and Weightlifting: What to Know

27:07 Mindset Matters: The Scale as a Scoreboard

In this episode of the Help Me Understand podcast, JK shares his perspective on the importance of self-reflection in coaching and leadership.

He shares insights from a recent client conversation, emphasizing the need for self-reflection and the role of leaders in creating an environment conducive to open communication.

JK discusses the significance of evaluating one's own behavior and responsibility in leadership roles, whether as a coach, parent, or manager, and encourages listeners to take time for introspection to improve their effectiveness.

In this episode of the Help Me Understand podcast, JK welcomes coach Kendra LaHue discuss the challenges faced by former athletes transitioning into post-collegiate life.

Kendra shares her journey from being a dedicated college basketball player, to navigating the complexities of adult life, including the struggles with motivation, identity, and health.

They explore the importance of nutrition, the impact of fitness on overall well-being, and the common mistakes made by former athletes in their fitness and nutrition journeys.

The conversation digs into the internal struggle of embracing post-college responsibilities (career, family, relationships, etc) while still wanting to improve body composition and perform "like an athlete"

JK and Kendra also explore the challenges women face in embracing strength while navigating societal expectations of femininity.

Listen in as they discuss the significance of setting goals beyond weight loss and fostering self-love throughout the fitness & health journey.

Follow Kendra on IG: @kendralahue

Kendra's coaching options: HERE

Get Kendra's grocery list & tips for protein: HERE

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)

*available in the US only at this time

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00:00 Introduction and Context Setting

02:52 Kendra's Athletic Journey and Identity Shift

06:41 Transitioning from Athlete to Professional Life

10:25 The Impact of Nutrition and Fitness on Health

14:47 Frustrations in Healthcare and Preventative Measures

18:46 Common Mistakes of Former Athletes

22:15 Body Composition vs. Performance Focus

25:34 Strength Training and Pushing Limits

32:16 Balancing Training and Lifestyle

34:02 Nutrition Transition for Former Athletes

38:19 Finding the Messy Middle in Fitness

45:30 The Challenge of Strength and Femininity

56:07 Shifting Focus from Weight Loss to Strength