Josh and Liam break down their personal supplement stacks, exposing what actually works and what’s just expensive pee. From zinc and magnesium to saffron and curcumin, they unpack how lifestyle comes first and why bioavailability beats hype every time.

[0:05] Why most people take the wrong supps

[1:28] Zinc, testosterone & immune function

[3:00] Multivitamins during fat loss phases

[4:40] Cod liver oil vs. fish oil

[12:00] The truth about electrolytes

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• Action Fitness & Nutrition - Instagram: Click Here
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• Coach Liam Murphy - Instagram: Click Here

Josh goes solo to unpack 10 years of coaching! Early mistakes, fixing gut issues, discovering progressive overload, and the business/client-experience shifts that changed his results. He shares how mobility and building joint range reduced injuries, plus the mindset lesson: you’ll be bad at first just learn, adjust, and keep going.

[0:00] Why a solo episode

[1:55] From soccer to coaching

[5:27] Gut reset and keto

[6:02] Progressive overload changes everything

[11:45] Mobility, ranges, fewer injuries

GET COACHED BY JOSH

https://9nx6osmv1lz.typeform.com/AFNcoaching

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We break down a simple, science-backed warm-up you can use before any lift: raise temp, open stiff areas, then ramp your nervous system with smart warm-up sets. Plus, practical extras—hydration, creatine/caffeine timing, and an easy cool-down—to boost performance and cut injury risk.

 [0:35] Raising your heart rate

 [2:54] Mobility priorities

[7:35] Warm-up set ladder

[10:26] Hydration & carbs

[17:03] Nasal breathing 

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Josh and Liam break down practical food swaps that keep you in a calorie deficit without feeling deprived: covering breakfast, lunch/dinner, dessert, and snacks. You’ll get specific examples, simple prep hacks, and mindset tips (protein and fibre pairing, leaner cuts, smaller portions) to make lower-calorie choices that still satisfy you!

[0:00] Why food swaps matter

[1:02] Breakfast on-the-go fixes

[6:00] Lower-calorie lunch staples

[11:20] Dessert cravings, smart alternatives

[15:29] Snacking: Frotein + Fibre

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Part 2 of the Q&A dives into why higher‐frequency training beats bro splits for most lifters, how to think about soreness/pumps, and what “hard gainer” really means. We also break down keto/carnivore for muscle growth, fasting for fat loss, and when a protein-sparing modified fast actually makes sense.

[0:26] Full-body vs bro split

[3:53] Smarter weekly volume setup

[9:01] Hard gainer fixes

[10:52] Keto/carnivore breakdown

[18:45] Fasting & protein-sparing fasts

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In this Q&A episode of the Extra Rep Podcast, Josh and Liam dive into your most-asked questions on training, nutrition, and recovery. From explosive lifts to glucose, insulin, and good vs bad soreness, we cut through the noise with practical, no-BS answers.

[0:41] Are explosive movements needed in a program?

[4:02] Heart rate zones explained (and which one is best for fat loss)

[7:18] How the nervous system reacts to weight training

[12:20] Glucose, insulin, and metabolic flexibility in plain English

[16:54] Good soreness vs when you’ve overdone it

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• Coach Liam Murphy - Instagram: Click Here

In this episode of The Extra Rep Podcast, Josh and Liam break down their current training splits, explaining how their goals, injuries, and personal preferences shape the way they train. Liam shares his full-body A/B split focused on strength, hypertrophy, and recovery, while Josh outlines his strength-based, mobility-heavy program designed around improving range of motion and addressing injuries. Both highlight the importance of recovery, exercise enjoyment, and tailoring programming to personal needs.

[0:00] – Why Josh hired coach

[3:30] – Liam’s full-body A/B split

[6:10] – Inside Liam’s full-body session

[12:00] – Josh’s strength + mobility plan

[20:00] – Steps, recovery, sustainability

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Josh and Liam dive deep into why sleep is the ultimate performance enhancer — from fat loss and muscle growth to mood, willpower, and immune health. They share practical sleep hacks, supplement insights, and even their own data-backed experiments (like nasal strips) that have improved recovery and daily energy. This episode gives you actionable tools to finally start sleeping smarter, not just longer.

[0:00] Introduction & why sleep impacts everything

[2:34] Sleep, willpower, and how dopamine is reset overnight

[8:29] Sleep & fat loss: hunger hormones, cravings, and diet adherence

[10:28] Sleep & muscle growth: study on body composition and recovery

[14:09]Sleep hacks, supplements, and nasal strip experiment results

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In this episode, Josh and Liam unpack their go-to dieting hacks to make fat loss easier, more sustainable, and a little less miserable. From hydration and hunger tricks to meal structure and sweet treat strategies, they break down practical tips anyone can use to stay lean without hating life. If you’ve ever struggled to stick to a diet, this episode’s full of gold.

[0:50] Hunger vs. starvation

[1:21] Morning hydration & coffee

[5:22] Diet breaks

[12:08] Daily dessert hack

[20:00] Low-cal sauces & seasonings

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In this episode, Josh and Liam dive deep into what accountability really means when chasing health and fitness goals. From the power of daily habits and routines to the role of environment, coaches, and self-discipline, they break down how to build momentum and stick to what matters—even when life throws curveballs.

[0:00] Why a great plan means nothing without accountability

 [1:00] Liam’s daily win-loss accountability tracker

 [3:50] Paying for coaching = buying accountability

 [9:30] Shaping environment to support your habits

 [13:00] Using data and daily wins to build momentum

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To find out more about your co-host, Josh and Action Fitness & Nutrition:

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• Coach Liam Murphy - Instagram: Click Here