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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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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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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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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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

In this episode of the Help Me Understand podcast, JK reflects on the current political climate, drawing parallels to historical events and emphasizing the importance of personal purpose and impact.

He discusses the divisiveness in society, the need for self-reflection, and the commitment to solutions rather than problems.

JK encourages listeners to focus on their core values and the positive changes they can make in their communities, regardless of external circumstances.

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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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In this episode of the Help Me Understand podcast, JK discusses the limitations of Body Mass Index (BMI) as a health indicator.

He shares a personal story about being removed from a corporate wellness program for refusing to focus on losing weight to be in the "normal" BMI classification.

JK shares info on the history of BMI, its origins, and critiques its relevance in today's health discussions.

This episode emphasizes the need for alternative measures that consider body composition, age, gender, and overall fitness.

Article: The History and Faults of the Body Mass Index and Where to Look Next: A Literature Review

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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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00:00 Introduction to BMI and Podcast Format

02:43 Personal Experience with BMI and Corporate Wellness Programs

12:32 The Origins and Critique of BMI

20:42 Alternatives to BMI and Recommendations for Health Assessment

27:50 Conclusion and Call to Action

In this episode of the Help Me Understand podcast, host JK explores the belief that it takes 21 days to form a habit, tracing its origins to cosmetic surgery.

JK also discusses the updated scientific research that reveals a much wider range for habit formation, going anywhere from 18 to 254 days.

He shares his perspective on the importance of pairing new habits with existing routines and encourages listeners to be actively patient with their progress.

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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00:00 Introduction to Habit Formation

03:07 The Origin of the 21-Day Habit Myth

05:54 Scientific Insights on Habit Formation

11:09 Practical Applications and Final Thoughts

In this episode of the Help Me Understand podcast, JK welcomes back Gillian Bennett to discuss the evolution of nutrition coaching, focusing on the importance of developing nutrition coaches through her Confident Coaching Mentorship program.

They explore the shift from a solely macro-focused approach to a more mindful and values-aligned coaching style, truly putting the client at the core of what coaches do.

Gillian shares insights on the importance of understanding client motivations, the role of ambivalence in goal setting, and the necessity of effective communication in coaching.

The conversation emphasizes the significance of mentorship and the need for coaches to build confidence in their practice while promoting a process-oriented mindset.

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Resources/Links for Gillian

Confident Coaching Podcast: https://open.spotify.com/show/5l2OrGVcZT7RVcseA3JvS3?si=SQK-KgnKRGilLsB4jobHgg 

Instagram: www.instagram.com/bitesizenutri 

Motivational Interviewing starter guide for coaches (free): https://bitesize.ck.page/4a43f6f9a2 

Weekly non-macro focused coaching tips emails: https://bitesize.ck.page/coach

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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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03:40 The Evolution of Coaching: From Macros to Mindful Eating

07:33 Understanding the Bias Towards Macros in Coaching

09:46 The Dangers of Macro Tracking

13:38 The Importance of Client-Centered Coaching

17:26 Navigating the Coaching Landscape: Values vs. Transformation

21:40 Understanding Client Goals and Motivations

35:33 Understanding Client Motivations

37:53 The Role of Values in Coaching

40:18 Navigating Ambivalence in Clients

42:30 Communication Skills for Effective Coaching

47:29 Building Confidence in Coaching

53:31 Promoting Process Over Outcome

59:30 The Importance of Mentorship in Coaching

In this episode of Help Me Understand, JK discusses the common question of whether to do cardio before or after weightlifting.

He emphasizes the importance of individual goals in determining the best approach, explores the impact of energy levels on performance, and delves into the science of glycogen and its role in workouts.

JK also addresses the misconception that cardio burns more calories and introduces the concept of the compensation effect, which can influence overall energy and appetite.

Ultimately, he highlights the significance of personal preference and practicality in structuring workouts for optimal results.

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In this episode of the Help Me Understand podcast, JK reflects on the importance of gratitude in daily life.

He shares a personal story about a moment of frustration that turned into an opportunity for gratitude, emphasizing the significance of recognizing and appreciating the small things in life.

The episode serves as a reminder to practice gratitude regularly, fostering a mindset that can transform negative experiences into positive reflections.

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08:49The Daily Press of Gratitude

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*available in the US only at this time