In this episode of The Extra Rep Podcast, Josh and Liam dive into what they're currently learning about health, fitness and longevity. From peptides and biomechanics to injury management, stress and social connection, they share the latest rabbit holes they've been exploring and how they're applying what they learn to their own lives and coaching.

[0:42] Peptides and emerging health research

[3:35] Biomechanics, movement and pain

[6:03] Applied kinesiology and recovery

[9:06] Training technique and injury management

[12:38] Stress, mental health and social connection

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What do your blood results actually say about your hormones and health? Liam goes through Josh's latest blood work marker by marker, why his testosterone dropped from 25.8 to 15.6 in a year, which test results can mislead you and the simple changes they'd make to fix it.

[2:04] Testosterone, free test and SHBG

[6:44] Growth hormone, sleep and sauna

[13:02] Is LDL cholesterol really the bad guy?

[19:22] Why training skews your liver results

[22:11] Liam's action plan for Josh

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• Coach Liam Murphy - Instagram: Click Here

What rep range should you actually be training in? Josh and Liam break down rep ranges for fat loss, muscle growth and strength, why different exercises suit different ranges and why progression and execution matter more than chasing a magic number.

[0:40] The fat loss rep range myth

[2:12] Best reps for beginners

[5:05] Minimum effective volume and progression

[6:07] Matching rep ranges to exercises

[11:19] Training hard and understanding failure

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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

There’s no single “perfect” way to approach nutrition. In this episode, Josh and Liam break down different nutrition strategies, from simple food journaling and flexible meal plans through to tracking calories, macros and nutrient timing and explain how to choose the approach that actually works for you.

[0:40] Starting with a food journal

[5:45] Flexible meal plans

[8:48] Calories and macro tracking

[11:46] Making smarter choices eating out

[13:01] Nutrient timing and performance

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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

Is health and fitness really as black and white as social media makes it seem? In this episode, Josh and Liam unpack where simple, direct advice works, where nuance matters, and why the best approach is the one you can actually stick to. From calorie deficits and meal prep to alcohol, motivation and consistency, they explain how to cut through the noise and focus on what really drives results.

[0:00] Black & white advice vs personalised coaching

[2:40] Why most fat loss stalls come down to consistency

[5:20] Meal prep, planning & navigating social events

[10:00] Why perfection isn't required for progress

[16:45] The long-term cost of neglecting your health

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• Coach Liam Murphy - Instagram: Click Here

Everyone loves supplements... but which ones are actually worth your money? In this episode, Josh and Liam rank the most popular supplements from S-Tier to F-Tier. Covering creatine, magnesium, vitamin D, fish oil, electrolytes and more. They also explain why blood work should come before buying another tub of pills.

[0:00] Supplements: What actually works?

[0:51] Creatine: The king of supplements

[2:26] Magnesium: Which type should you buy?

[8:48] Vitamin D, Zinc & Immune Health

[15:04] Fish Oil, Multivitamins & Final Rankings

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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

How much do sleep supplements and hacks actually help? In this episode, we rank the most popular sleep strategies from S-Tier to F-Tier, including melatonin, magnesium, glycine, blue light glasses, nasal strips, reading, meditation and more. We also dive into the biggest sleep mistakes people make and the simple habits that have the biggest impact on your recovery, performance and overall health.

[0:00] Ranking the best sleep strategies

[4:05] Should you stop eating before bed?

[6:50] The #1 habit for better sleep

[10:55] Screens before bed: How bad are they?

[12:59] Magnesium, glycine & our favourite supplements

Get Coached By Josh
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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

What's the best training split for building muscle, losing fat and getting stronger? We rank the most popular training styles from best to worst, including bro splits, Push Pull Legs, Full Body, Upper Lower, CrossFit, Hyrox, German Volume Training and more. Find out which approach is right for your goals and where most people get it wrong.

[0:00] Ranking every training split

[2:40] CrossFit & injury risk

[5:00] Is Hyrox worth it?

[8:30] Best muscle-building methods

[15:10] The best overall training split

Get Coached By Josh
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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
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here