Why are you always hungry? Josh and Liam break down hunger hormones, meal timing, protein, blood sugar, cardio and sleep, and why some hunger is normal when you're dieting.

[1:52] Meal timing and snacking

[3:01] Building meals around protein

[5:06] Blood sugar and insulin resistance

[6:34] How cardio helps reduce hunger

[10:02] What poor sleep does to hunger

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Josh and Liam mark 100 episodes by sharing the biggest lessons they've learned along the way, from applying what you learn and ignoring fitness trends to building habits one at a time and finding your why.

[0:56] Retaining and applying what you learn

[5:27] Why fitness trends come and go

[10:44] Treating your health like daily deposits

[19:20] Stop lying to yourself

[21:21] Finding your why

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Are we actually getting healthier or just more obsessed? Josh and Liam talk through activity trackers, sleep scores, supplements and perfect routines, and the point where looking after your health starts costing you your social life and making you miserable.

[1:30] Activity trackers and sleep scores

[4:41] Social media and the run club era

[6:14] Supplements most people don't need

[8:11] Eating out of Tupperware with mates

[10:56] Chasing the perfect sleep routine

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For the first time on The Extra Rep Podcast, Liam sits down with special guest Aziz for a powerful conversation about resilience, addiction, mental health and rebuilding your life. From arriving in Australia as a refugee to overcoming drug addiction, losing loved ones and finding purpose through family, faith and fitness, Aziz shares his story and the lessons he's learnt along the way. A reminder that no matter what life throws at you, sometimes the most important thing you can do is just keep going.

[3:21] Leaving Iran and building a life in Australia

[7:03] Forgiveness, faith and moving forward

[17:31] From addiction to a healthier life

[20:38] Arriving in Australia as a refugee

[40:25] Why the gym is more than just fitness

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

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