On today's episode, JK explains why zone 2 is best understood through how it feels, how long you can sustain it, and what it does for your heart and overall capacity.

You’ll hear why many people slip into that “almost hard” middle zone that doesn’t build a real cardiovascular base, and how simple, steady cardio can improve your lifting, energy, and even your sleep.

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Instagram: @coachJKmcleod

Email: [email protected]

As you’re taking action, and motivated..ask: Why will I continue to do this even when I don’t feel like it?  What can I put in place to be a healthy reward for continue to workout?...because if the initial thing that got me moving was a negative report from the doctor…how will I keep going once that result is “back in range”?  

This episode of Help Me Understand unpacks a simple question that comes up in fitness over and over: What actually happens after the wake-up call?

JK breaks down why those “never again” moments (the bad checkup, the rough vacation, the photo that hits you wrong) only create short-term movement if nothing structural changes underneath. He shares a client story that shows how early progress can fall apart once the initial fear fades, and why relying on emotion has a predictable shelf life.

The focus of the episode is the practical side: motivation will dip, the quick fixes lose their shine, and the only thing that carries you forward is the system you build while the motivation is still there. 

Listen in as JK lays out the mindset shift and the questions you need to be asking now so you’re not scrambling once the fire wears off.

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Instagram: @coachJKmcleod

Email: [email protected]

Trying to change everything at once is why most people never stick to anything.

In this episode, Coach JK shares why he focuses on building one foundational fitness habit at a time, and how it leads to building the complete system you need to make real progress that lasts.

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Instagram: @coachJKmcleod

Email: [email protected]

Coach JK shares his take on the commonly shared statistic: “85% of diets fail” ...and what that stat actually means.

He covers four main drivers behind weight regain and explains what to focus on instead for results that last.

Referenced research includes work from Mann (2007), Fothergill (2016), Polivy & Herman (1985), Konttinen (2019), Hall (2015), and Byrne (2018).

Instagram: @coachJKmcleod

Email: [email protected]

In this episode, Coach JK takes a closer look at the belief that traveling automatically leads to weight gain. Drawing from client experiences and real-world examples, he breaks down what’s actually going on when the scale jumps after a trip.

The conversation explores how travel changes energy balance, sleep, and routines. He also shares why those shifts often have more to do with temporary habits than with the trip itself.

Listen in as JK explains what’s really behind post-flight bloating, how poor sleep affects hunger hormones, and why the environment you’re in matters just as much as what you eat.

Instagram: @coachJKmcleod

Email: [email protected]

The idea that you start losing a significant amount of muscle at 40 has been floating around for decades, but it’s based on outdated research and oversimplified messaging.

In this episode, Coach JK revisits where that belief came from, how it spread, and what newer data actually shows about muscle loss as we age.

He breaks down why the “cliff at 40” story doesn’t hold up, what really happens closer to 60, and how much of it comes down to lifestyle, not age.

From training consistency to protein intake, movement, and recovery, this episode reframes the conversation around what aging and strength really look like.

Referenced studies:

• Lexell J., Taylor C.C., Sjöström M. What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from 15- to 83-year-old men. J Neurol Sci (1988).
  https://pubmed.ncbi.nlm.nih.gov/3379447/

• Volpi E., Nazemi R., Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care (2004).
  https://pmc.ncbi.nlm.nih.gov/articles/PMC2804956/

• von Haehling S., Morley J.E., Anker S.D. An overview of sarcopenia: facts and numbers on prevalence and determinants. J Cachexia Sarcopenia Muscle (2010).
  https://pmc.ncbi.nlm.nih.gov/articles/PMC3060646/

If this episode helps you see aging differently, share it with someone who needs the reminder that strength doesn’t have an expiration date.

Instagram: @coachJKmcleod

Email: [email protected]

Coach JK introduces a new way to check in on your fitness habits using the F.A.T.T. assessment.

This doesn't require stepping on the scale. You'll be taking inventory of where your money, time, mindset, and stuff have gone over the last 90 days.

This quarterly reflection helps you see if your habits are aligned with your goals or if small drifts have crept in.

Drawing from his own Q3 review, JK shares how simple tweaks like cutting back on food delivery, curating social media, swapping vague intentions for 30-day checkpoints, and keeping tools that support focus can set you up for a stronger finish to the year.

Instagram: @coachJKmcleod

Email: [email protected]

We’ve all said it: “Life just got in the way.” But what are we really saying when those words come out?

In this episode of the Help Me Understand Podcast, Coach JK takes a closer look at that phrase and how it shows up when we’re talking about fitness, health, and the goals we set for ourselves.

Instead of letting “life” become a vague excuse, JK breaks down what people often mean (ie kids’ activities, caring for aging parents, social commitments, or work obligations) and challenges us to reframe it.

If you’ve ever caught yourself saying “life got in the way” and felt stuck because of it, this quick episode will give you a fresh perspective...and some practical steps to start moving forward again.

Instagram: @coachJKmcleod

Email: [email protected]

Episode 250 of the Help Me Understand podcast takes on a belief you’ve probably heard (or even said yourself): Stress makes you gain weight. Coach JK breaks it down in simple terms and challenges that idea.

Instead of pointing to stress as the villain, this episode explores how stress (whether short bursts or long-term) shifts the choices you make around nutrition, sleep, and exercise. 

JK explains how the nervous system works, why people often call it “stress weight,” and what’s really happening when daily habits start slipping.

You’ll walk away with practical ways to track patterns, adjust when life feels overwhelming, and use feedback as a compass instead of letting stress set the direction.

Instagram: @coachJKmcleod

Email: [email protected]

In this fitness-focused episode, Coach JK cuts through the confusion about warmups by clarifying general vs specific warmups (including examples), and how to navigate the right strategy for yourself.

He also digs into a recent study that looked at whether or not extra warm-up sets actually improve performance, and what that means if your main goal is building muscle.

Instead of treating warm-ups like an all-or-nothing ritual, JK gives a perspective that helps you figure out when “less is fine” and when “a little more” can make a difference.

Email: [email protected]

Instagram: @coachJKmcleod