In this episode, Josh and Liam dive deep into how to bulletproof your body against illness with smart training, lifestyle tweaks, and the right supplements. From sleep to stress to sneaky nutrient drains, this one’s your immunity upgrade guide.

[0:00] What “bulletproofing” your immune system means

[4:00] How your teeth affect immunity

[7:00] Overtraining’s hidden cost on your health

[15:00] Top 3 immune-support supplements

[21:00] Still sick? Here’s what to check

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In this episode of the Extra Podcast, Josh and Liam dive deep into one of the most frustrating fat loss roadblocks—eating healthy but not losing fat. They break down the misconceptions around “healthy” vs. “fat loss” foods, the power of calorie awareness, and how subtle daily habits could be quietly sabotaging your progress. Whether it’s that acai bowl or sneaky cappuccino, this episode will help you see nutrition differently.

[0:44] – “Healthy” Doesn’t Always Mean Low-Calorie

[3:00] – Why Protein Is the Real Fat Loss Food

[7:00] – Micronutrients, Hunger & Metabolic Health

[12:00] – Stop Drinking Your Calories

[18:30] – Mindless Eating Is Ruining Your Progress

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Josh and Liam break down the real strategies for staying consistent when life throws curveballs. They cover smarter training methods for busy, stressed, and fatigued phases — including when to push, when to pull back, and how to still build muscle without wrecking your body.

[1:00] Training less won’t kill your progress

[3:00] Smart volume and intensity adjustments

[6:00] How phones ruin your gym performance

[12:00] Why you don’t need crazy volume to grow

[23:00] Building resilience through stressful times

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Josh and Liam go deep on fasting — who it’s for, who it’s not for, and how to actually use it to support body composition goals. They break down the myths, the benefits, and what most people get totally wrong. A must-listen if you’ve ever skipped breakfast and called it strategy.

[2:00] Why protein timing matters while fasting

[5:30] Fasting vs. resistance training for autophagy

[10:00] Best fasting strategy around training sessions

[14:00] The weekend binge trap from fasting

[19:00] Why food makes you feel sluggish (hint: not carbs)

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In this episode, Josh and Liam break down the most common (and often overlooked) mistakes that are sabotaging your muscle growth and body composition goals. From under-recovery to over-complication, this one’s your wake-up call. Expect a deep dive into practical fixes and real talk about what actually matters for long-term gains!

[0:45] – Most people still under-eat protein

 [7:15] – Poor sleep ruins muscle and fat loss

 [14:40] – Changing workouts too often kills gains

 [28:30] – You're training too much, not hard enough

 [43:50] – Stress blocks recovery and muscle growth

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In this episode, Josh & Liam break down the noise around boosting testosterone and what actually works for guys who want to build muscle, feel better, and have more energy — without wasting money on dodgy supplements. They unpack the basics that most people ignore, the supplements worth considering, and the lifestyle habits that truly move the needle.

Key Timestamps

[1:52] The Only Supplements Worth Considering

[3:39] The #1 Testosterone Booster = Better Sleep

[6:03] Nutrition Habits That Support Testosterone

[7:20] Stress Is Killing Your Gains (And Your Hormones)

[18:00] Earn The Right To Supplement

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• Coach Liam Murphy - Instagram: Click Here

In this no-BS breakdown, Josh and Liam dive deep into the truth about body recomposition—how it works, who it's for, what mistakes to avoid, and why the scale might be lying to you. Whether you're a beginner or seasoned lifter, this episode unpacks what it really takes to build muscle while dropping fat—without losing your mind (or gains).

[0:57] – Can you actually build muscle and burn fat at the same time?

[2:50] – Who it works best for

[4:07] – Key ingredients for recomposition

[8:08] – Why the scale might not budge (and why that doesn’t matter)

[24:55] – The biggest reason you’re not seeing results:

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This episode unpacks the outdated training, nutrition, and supplement beliefs we used to live by — and what the research (and real-world experience) taught us instead. From coffee guilt and fasted cardio to fat burners, overtraining, and broccoli overload, this one’s a reality check wrapped in practical advice!

[0:00] Coffee isn’t bad — context matters

[6:08] Fasted cardio doesn’t burn more fat

[9:16] “Eat big to get big” debunked

[12:27] Why training to failure backfires

[20:52] Fat burners are just overpriced caffeine

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In this episode, We break down the importance of micronutrients and how they directly impact fat loss, muscle growth, energy, and overall health. We dive into common deficiencies like magnesium, vitamin D, and B vitamins, how to address them through diet and supplementation, and why gut health and nutrient absorption often get overlooked. We wrap it up with practical tips to simplify nutrition without overcomplicating it with expensive supplements.

[0:00] – Intro + Why Micronutrients Matter

[3:15] – Top 3 Most Common Deficiencies

[10:14] – Not All B Vitamins Are Created Equal

[14:00] – Micronutrients and Body Composition

[21:00] – When Diet + Training Aren’t Working

Any questions shoot us a DM!

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This episode dives into what actually makes up metabolism and how factors like muscle mass, movement, and diet play a role in fat loss. Josh and Liam break down common metabolism myths, discuss the dangers of over-reliance on weight loss injections like Ozempic, and explain why most people just need to focus on the basics for long-term results.

[0:00] Understanding Metabolism 

[4:00] The “Slow Metabolism” Myth

[12:00] Hormones & Insulin Resistance

[15:00] The Ozempic Debate

[22:00] Bloodwork & Hidden Metabolic Issues

As always please reach out to us on our socials below if you have any questions!

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

For The Extra Rep Podcast:

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

• Action Fitness & Nutrition - Instagram: Click Here
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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here