Sign up to save your podcasts
Or
Share Help Me Understand
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
Help Me Understand
Help Me Understand episodes
- 223. Heard it all before: 5 Fitness & nutrition habits that actually work
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 HEREConnect with JK on Instagram: @coachjkmcleod
Email JK: [email protected]
Subscribe on YouTube:@CoachJKMcLeod
Join JK's weekly email list: subscribe here
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
*available in the US only at this time
36 min - 222. Going from burned out to built up: Redefining strength w/coach Alejandra
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.
------
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
-----
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
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
*available in the US only at this time
1 hr 3 min - 221. Hard Days, Easy Days, and the Power of Knowing the Difference
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.
------
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
------
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
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
*available in the US only at this time
33 min - 220. "Am I Losing Muscle?"...What You Really Need to Know About Breaks, Injury & Travel
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.
40 min - 219. Before you start something new...
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.
------
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
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
*available in the US only at this time
37 min - 218. Beyond the Mirror: Reasons to Build Muscle That Truly Matter
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
----
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
----
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
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
*available in the US only at this time
27 min - 217. High Intensity Interval...Walking???
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
******
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
******
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
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
******
Topics: high intensity interval walking, fitness, nutrition, exercise, health benefits, aerobic capacity, walking protocol, study outcomes, practical tips, exercise recommendations
30 min - 216. When ‘Sustainable’ Isn’t the Goal (in Fitness and Nutrition)
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.
----
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
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
*available in the US only at this time
33 min - 215. How To Know If Your Maintenance Phase Is Working
In this episode, Coach JK McLeod breaks down one of the most overlooked but essential phases in any fitness journey...the maintenance phase.
He explains what it really means to be in maintenance, why it's just as active and intentional as fat loss, and how to tell if you're on the right track.
From energy levels and workout performance to your mindset around food, this conversation will help you reframe what progress looks like when you're not chasing the extremes.
If you’ve ever felt unsure about whether you’re “doing enough” in maintenance, this one’s for you.
----
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
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
*available in the US only at this time
38 min - 214. What If The Fear of 'Too Much' Is Keeping You Small?
In this episode of Help Me Understand, JK breaks down how fearing the extreme version of a goal keeps people from making real progress.
From fitness to business to parenting, he explains why you won’t accidentally become "too much", and why building momentum starts with fully committing to the basics.
If you’re tired of holding yourself back, this one’s for you.
----
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
Check out Feed Your Habits* apparel here
(code: JKFYH for 10% off)
*available in the US only at this time
22 min
About Help Me Understand
From the publisher's feed
Help Me Understand is a podcast that explores the context behind the things that we experience from day to day.
With topics ranging from personal development, to parenting, to health and fitness, and more; join JK McLeod as he shares his thoughts and hosts conversations that are meant to encourage you to say "Help me understand" in an effort to add perspective to the things we experience in everyday life.
More shows like Help Me Understand
Redefining Strength Podcast
300 Listeners
The Daily
111,767 Listeners
The Genius Life
4,867 Listeners
The Jordan Syatt Podcast
3,790 Listeners
Dieting from the Inside Out
377 Listeners
I've Had It
18,087 Listeners
The WarriorBabe Show with Nikkiey Stott
606 Listeners
Lifting, Running and Living with Kelly and JK
8 Listeners