Josh and Liam dive deep into the emotional roots of binge eating, discussing why stress and poor food planning often drive late-night Uber Eats disasters. They share personal and client experiences, quick-win strategies like water, walks, and protein-packed breakfasts, and how perfectionism, fasting, and shame cycles worsen the problem. Insightful, real, and a touch cheeky as always.

[0:00] Why emotional stress drives binge eating and late-night cravings

[3:30] Guilt, shame, and the “KFC regret ratio” – how to bounce back

7:00] Decision fatigue, fast food, and failing routines on weekends

12:58] Why low protein and fiber intake leads to overeating disasters

18:14] When emotional eating is actually okay – planning treats that work

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This episode is a straight-up reality check. Josh and Liam break down why most people stay stuck spinning their wheels—because they’re focused on the wrong sh*t. Forget the fancy hacks and trending advice. If you want real progress, it starts with mastering the basics they cover here.

[0:56] Calories Are King, Protein Is Queen 

[4:55] Strength Over Style 

[10:44] Sleep Like You Mean It 

[14:04] Food = Feedback 

[16:14] Hydration Beats Hype 

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In this episode, Josh and Liam break down how to train smart when you're dealing with niggles or injuries. From warm-ups to unilateral training, they unpack practical strategies to keep progressing without pushing through pain or ending up on the sidelines.

[0:00] Train around injuries, don’t ignore them

[1:00] Warm up properly or expect setbacks

[4:30] Use unilateral work to fix imbalances

[10:00] Lower load, reps, or range when in pain

[20:00] Fix breathing & posture to avoid issues

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In this episode, Josh and Liam dive into the impact of AI on the health coaching space. They debate the pros and cons of automation, how coaching is evolving, and what real value a human coach still brings to the table. From chatbots to critical thinking, they cover where tech helps—and where it seriously screws things up.

[0:06] AI’s rising role in health coaching

[1:54] “AI Liam” replaces real conversations

[3:36] Why bots can’t replace lived experience

[9:01] TikTok tips vs. real coaching

[20:40] When automation kills your business model

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Make sure you're following us on YouTube and Instagram!

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Josh and Liam dive into the most overrated and underrated health investments, cutting through the hype of social media trends and marketing. From cold plunges to creatine, they break down what's truly beneficial and what’s just burning a hole in your wallet.

[0:44] Ice baths: overrated or recovery hype?

[3:31] Infrared saunas vs cold therapy: detox and digital detox.

[6:05] Home gyms: underrated for the right person, but too convenient?

[15:00] Greens powders: marketed magic or digestive dud?

[23:45] Creatine: the most underrated mental and physical performance booster.

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In this no-BS episode, Josh and Liam rip through 10 of the most common fat loss myths floating around social media. From carb-demonizing nonsense to the “broken metabolism” excuse, they break it all down with nuance, laughs, and hard truths. Whether you’ve been guilt-tripped for eating after 6 PM or think one bad weekend means you're doomed, this episode clears the fog and sets the record straight.

[0:32] Debunking the “eating after 6 PM makes you fat” myth

[3:20] Carbs aren’t the enemy—here’s what’s actually making you fat

[6:37] Hormones and metabolism: when the excuse doesn’t hold up

[15:01] How one bad meal spirals into a wasted weekend

[22:29] Why slow progress is still legit progress

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In this episode, Josh and Liam demystify fibre, breaking down why it’s more than just a digestive aid—it’s a gut health MVP. They unpack common misconceptions, fibre intolerance issues, and even dive into the carnivore diet's effect on digestion. It’s a short and punchy fibre masterclass every fitness-focused listener needs.

[0:00] Fiber = Gut health, digestion, and detox.

[1:40] Wrong fiber type? Gut chaos incoming.

[5:00] Carnivore diet = temporary gut band-aid.

[9:20] Soluble softens, insoluble bulks stool.

[14:00] Track fiber intake — most under-eat it.

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Josh hands over his blood test results to Liam for a full-body diagnostic deep dive. From cholesterol myths to testosterone tweaks, this episode uncovers what’s really going on beneath the surface. Whether you’re sick of feeling sick, optimising performance, or just want to geek out on blood markers — this is your go-to breakdown.

[0:00] Why Josh got his bloods tested

[6:00] Cholesterol isn’t the villain you think

[15:00] White blood cells show immune health

[17:00] Boosting testosterone the smart way

[31:00] ChatGPT’s bloodwork advice: hit or miss?

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In this episode, Josh and Liam dive deep into what it really takes to lose fat through nutrition—cutting through the noise of fad diets, myths, and overcomplication. They break down how to balance calories, protein, and food quality for sustainable results, and offer practical strategies around tracking, mindset, and supplements to make fat loss stick long-term.

[0:00] Why calories still rule: energy balance vs food quality

[2:00] How food choices impact hunger, hormones, and fullness

[8:00] The power of protein: satiety, muscle, and metabolic boost

[14:00] What happens to your body after extended fat loss dieting

[20:00] Simple strategies that boost adherence—coffee, prep, water & fiber

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In this episode of The Extra Rep Podcast, Josh and Liam break down the chaos around cardio. From the myth that it kills your gains, to the real deal behind the fat-burning zone, HIIT vs LISS, and how cardio affects recovery, hormones, and fat loss — this one's your all-in-one cardio decoder. Whether you're lifting heavy, doing the bare minimum, or training for performance, you’ll walk away knowing how to use cardio properly.

[0:00] Why cardio isn’t the enemy: muscular performance, recovery & stigma

[4:00] Fat-burning zone: useful metric or just misunderstood science?

[8:45] HIIT vs LISS: pros, cons, and how to program each effectively

[13:00] Resting heart rate, recovery, and the underrated role of walking

[21:00] Sauna, nasal breathing, recovery hacks & why cardio makes everything better

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