Help Me Understand is a podcast that explores the context behind the things that we experience from day to day. With topics ranging from personal development, to parenting, to health and fitness, and more; join JK McLeod as he hosts conversations that are meant to help you understand more about the "why" behind the things we experience in everyday life.
The Help Me Understand podcast is a truly remarkable and insightful show that has greatly impacted my life. From the moment I started listening, I became captivated by JK's wit, personality, and his ability to delve deep into meaningful conversations. This podcast has become an essential part of my daily routine, providing me with valuable insights and a fresh perspective on various topics.
One of the best aspects of this podcast is JK's programming genius in the training world. His knowledge and expertise shine through in every episode, allowing listeners to gain a deeper understanding of complex subjects. Whether he is discussing personal growth, relationships, or societal issues, JK asks thought-provoking questions that challenge conventional thinking and encourage listeners to consider alternative viewpoints.
Furthermore, JK's genuine and unique delivery style sets this podcast apart from others in its genre. His conversations flow effortlessly, creating an immersive experience for the listener. The guests he brings onto the show are diverse and influential individuals who share their own experiences and wisdom. This variety keeps the content fresh and engaging, making each episode a true treasure trove of knowledge.
While it is difficult to find any faults with this podcast, one aspect that some may consider as a drawback is its occasional lengthiness. Some episodes can run for over an hour or even more, which may not be ideal for listeners with limited time or attention span. However, it is important to note that these lengthy discussions also allow for more in-depth exploration of topics and provide ample time for meaningful conversations to unfold.
In conclusion, The Help Me Understand podcast is an absolute gem that has helped me grow personally and intellectually. JK's programming genius combined with his genuine curiosity creates a captivating listening experience that leaves me feeling inspired and enlightened after each episode. If you are seeking a podcast that will broaden your horizons, challenge your perspectives, and provide valuable insights into the human experience, then look no further than The Help Me Understand podcast.
We've all seen it: “A study says…” and suddenly, it's a headline, a TikTok trend, or a reason to cut out an entire food group.In this episode, Coach JK breaks down the truth behind that phrase , and why it matters how the study was done.You'll learn:-The difference between rodent, cell, and human data (and why it matters)-Why not all “research-backed” claims apply to you-What to look for before changing your habits based on a headline-The underrated role of consistency when testing something newPlus, JK answers a listener question: What are the best alternatives to chin-ups if you don't have a pull-up bar?Want free weekly workouts and behind-the-scenes programming notes from Coach JK? Join the email list HERE-------------------------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@jkmcleod.comSubscribe on YouTube:@CoachJKMcLeodCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
Before you commit to a new fitness goal, a sleep routine, or a nutrition habit…Ask yourself this:"What would need to go wrong for me to not follow through on this?"In this short, high-impact episode, Coach JK breaks down a simple question that helps you build better habits by planning for real life. You'll learn how to use this question to:Set commitments you can actually keepAdjust without quitting when life gets busyBuild self-awareness and flexibility into your routinesWhether you're trying to go to bed earlier, eat more intentionally, or be more consistent with your workouts...this mindset shift will help you follow through more often, with less friction.—Want support as you build your habits?Join the free Fitness Foundations Community - a no-cost space for busy people who want to live healthier without the overwhelm.DM @coachjkmcleod on Instagram or email JK@jkmcleod.com to get your invite.Want free weekly workouts and behind-the-scenes programming notes from Coach JK? Join the email list HERE-------------------------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
You set a goal to work out three times a week. But after a few weeks of hitting maybe one or two sessions, you decide the answer is to raise the goal to five workouts a week. Sound familiar?In this episode, Coach JK breaks down what he calls the 'goal-setting paradox' the common behavior of setting even bigger goals after falling short of more realistic ones. He shares the concept of False Hope Syndrome, a cycle of overcommitting, underdelivering, and then repeating it with even higher expectations.JK explains how this cycle erodes self-trust, why it shows up even in experienced lifters, and how to break free from the "just try harder" mindset. You'll hear research-backed insights from psychologists Polivy and Herman, plus actionable strategies to shift from inflated goals to habits that actually stick.Want free weekly workouts and behind-the-scenes programming notes from Coach JK? Join the email list HERE-------------------------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
Are you bloated… or inflamed? In this episode, coach JK breaks down two terms that often get thrown around, but rarely explained in a way that makes sense. You'll learn the real difference between inflammation and bloating, what causes them, and how to tell what your body is trying to say.Whether you've been told to cut out dairy, go low-FODMAP, or fear every post-meal puff in your belly, this episode will help you breathe easier...literally and figuratively.What You'll Learn:• What inflammation actually is (and why it's not always bad)• The real reason bloating happens (and when to chill vs. take action)• What FODMAPs are and how they impact digestion• Key differences between bloating and inflammation• Practical steps to reduce both—without going extreme------Want free weekly workouts and behind-the-scenes programming notes from Coach JK? Join the email list HERE-------------------------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
You're dialed in. You're consistent. You're eating well, sleeping enough, moving regularly. And just when it all feels like it's finally clicking... and then an injury, illness, or unexpected health issue knocks the wind out of you.It feels unfair. Like you must've done something wrong.This episode is for you.Today, Coach JK is helping you reframe the all-too-common experience of being sidelined. Whether it's a rolled ankle, a flu bug, or something deeper...setbacks happen. They don't mean you failed. In fact, they might be the most important chapters in your fitness story.We'll unpack:- Why your setback isn't a sign that your healthy habits didn't work - The hidden trap of guilt and “did I do something wrong?” thinking- How to redefine fitness beyond physical performance- The real markers of progress: adaptability, resilience, and self-awareness- Practical ways to pivot your routine without abandoning your progress- How to navigate the emotional side of losing your rhythm- What a mindful comeback looks like—and why it mattersIf you've ever felt like you were finally doing everything right, only to be stopped in your tracks, this conversation is your re-engage and refocus button.Want free weekly workouts and behind-the-scenes programming notes from Coach JK? Join the email list HERE-------------------------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of the Help Me Understand podcast, Coach JK McLeod shares his perspective on a distinction that can shape the way people approach their fitness, nutrition, and personal development journeys: the difference between opinion, advice, and counsel. With so much conflicting information floating around (especially on social media), it's easy to mistake noise for guidance...but knowing what kind of answer you're actually seeking can change everything.Coach JK shares his personal framework for understanding each type of input, why most people unknowingly seek one when they actually need another, and how this disconnect can keep them spinning their wheels. He also walks through how he would respond to a common fitness question: “How can I lose body fat?” from three different angles: once as opinion, once as advice, and once as true counsel. The differences are clear, and the message is simple: real results require clarity, context, and conversation.This episode is for anyone tired of quick takes, one-size-fits-all answers, and plans that don't stick. It's a reminder that lasting change starts with asking better questions, and knowing the difference between someone speaking from personal preference and someone offering thoughtful, responsible guidanceWant free weekly workouts and behind-the-scenes programming notes from Coach JK? Join the email list HERE-------------------------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this Fitness & Nutrition Tuesday episode of the Help Me Understand podcast, Coach JK McLeod breaks down a simple, but often overlooked, truth in strength training...most people are focusing on the wrong things. If you've been spinning your wheels trying to find the "perfect" program or getting lost in the details of advanced techniques, this episode is your reality check.Drawing from recent conversations with everyday athletes like runners, bootcampers, and gym re-starters, coach JK outlines the 4 strength training “majors” that will actually move the needle for building muscle and getting stronger. He also calls out the 2 “minors” that tend to distract people from making real progress.Whether you're new to lifting, returning after a break, or simply trying to fit strength work into a busy life, this episode will help you get focused, stay consistent, and simplify your path to results.In this episode, you'll learn:The real meaning of progressive overload (with simple examples)Why consistency beats intensity, and how to program around your lifeThe importance of movement quality and recoveryWhy chasing the “perfect” split or overcomplicating accessory work can hold you back-------------------------Want free weekly workouts and behind-the-scenes programming notes from Coach JK? Join the email list HERE-------------------------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
On this episode of Help Me Understand, Coach JK shares five habits that form the foundation of long-term fitness, and why they still matter…even if you've “heard it all before.” From lifting weights and walking regularly to getting quality sleep, eating real food, and staying hydrated, these simple practices are often overlooked in favor of whatever's trending.Listen in as JK shares his perspective on why focusing on the fundamentals doesn't mean you never level up. If you're tired of starting over, this episode will help you stop chasing quick fixes and start building something that lasts.Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@jkmcleod.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode, coach JK is joined by personal trainer and nutrition coach Alejandra Morse of The Elemental Coaching. JK and Alejandra have a transparent and vulnerable conversation about her fitness journey, and how that has helped her develop an expert eye for what's truly holding people back from reaching their goals.This conversation covers:How body dysmorphia disguises itself as “motivation”Why chasing aesthetics can wreck your healthThe overtraining trap (and what fatigue is trying to tell you)How to reframe rest days so you actually take themThe truth about getting “bulky” from liftingWhat most people misunderstand about progressive overloadHow to stop making fitness feel like punishmentAlejandra's story is one a lot of people will relate to: crushing workouts, chasing the next goal, but still feeling like it's never enough. Her turning point came when she stopped trying to "look" strong and started learning how to BE strong...mentally, emotionally, and physically.This episode offers perspectives that will leave you feeling better informed and empowered as you continue on your own fitness and health journey.------00:00 Introduction to Strength and Aesthetics03:29 Alejandra's Journey into Fitness05:39 The Cycle of Addiction and Fitness10:47 Overtraining and Its Consequences21:16 Transitioning to Strength Training23:11 The Importance of Rest and Recharge Days28:40 Transitioning to Personal Training and Strength Training30:30 The Journey to Becoming a Fitness Coach32:56 Understanding Progressive Overload42:09 Common Misconceptions in Strength Training43:14 Navigating the Bulky Conversation49:20 Understanding Volume and Its Impact54:34 Evolving Coaching Perspectives-----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@jkmcleod.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of Help Me Understand, Coach JK McLeod shares a timely perspective on managing energy, time, and expectations as we move into the summer months.Instead of overcommitting or burning out, JK breaks down how to check your personal capacity using a simple but powerful “ceiling and floor” framework.Learning and implementing this framework will help you understand and identify when to go all in, and when to pull back.You'll also hear lessons inspired by run coaching (shoutout to @runningklutz) on how to structure your weeks so that your hardest days hit hard, and your easy days truly allow you to recover.Whether you're navigating summer as a parent, employee, coach, or all of the above, this episode will help you move through it with intention, not overwhelm.------00:00 Introduction and Context Setting06:11 Understanding Capacity: The Ceiling and Floor Concept16:22 When to Utilize Your Capacity22:50 Actionable Strategies for Managing Capacity------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@jkmcleod.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode, Coach JK breaks down one of the most common fears in fitness: losing muscle when life throws off your training routine.Whether it's travel, injury, or illness, taking time off doesn't automatically mean you're losing the progress you've worked so hard for. JK unpacks what really causes muscle loss, what the research says about timelines for atrophy, and why perception often doesn't match reality.You'll learn:How long it actually takes to lose muscle massWhy strength declines faster than muscle sizeThe truth behind what you're seeing in the mirror after a breakWhat to focus on when your training isn't consistentActionable ways to maintain muscle through travel, stress, or recoveryIf you've ever felt frustrated after time away from the gym, or worried your progress is slipping, this episode will give you the perspective and tools to stay grounded and keep moving forward.
In this episode of Help Me Understand, Coach JK explores a familiar urge: the desire to start something new (another book, a different diet, a fresh workout plan), etc. without fully engaging with the one we're already in.Drawing from personal stories and coaching experiences, JK dives into the mindset behind this pattern. Are you genuinely ready for a new strategy, or are you avoiding the uncomfortable process of sticking with the current one?You'll hear why we often bail before seeing progress, how self-reflection builds trust in yourself, and how the "need for new" can sometimes be a disguise for lack of follow-through. If you're in a season where you're feeling stuck or tempted to pivot, you'll walk away with questions to ask yourself and practical steps to get back on track.This episode isn't about staying stuck. It's about being honest with yourself before you change direction.------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
When most people hear “build muscle,” they think only about aesthetics (tone, definition, size). But there's so much more to it.In this episode, Coach JK McLeod shares four powerful, research-backed reasons to build and maintain muscle that have nothing to do with how you look in the mirror. From aging well to staying independent, managing blood sugar, and preventing injuries, this conversation will shift how you think about strength training.Whether you're new to lifting or getting back into a routine, this episode is your reminder that building muscle is about more than the mirror.You'll learn:Why muscle mass is linked to living longerHow strength supports everyday activities (and independence as we age)The surprising connection between muscle and blood sugarWhy building a stronger body helps you handle life's physical demandsTune in for a practical, empowering take on why muscle matters----00:00 Introduction to Muscle Building Benefits05:49 Supporting Longevity Through Muscle11:11 Improving Daily Function with Muscle13:58 Muscle and Metabolic Health17:47 Building Resilience and Injury Prevention22:16 Personal Reflections on Muscle Building----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
Is walking enough to boost your fitness? Coach JK explores High Intensity Interval Walking (HIIW) and a powerful study that shows how adding bursts of intensity can improve cardio, strength, and blood pressure (with no equipment needed). Tune in to learn how to walk smarter, not just more.Link to the study HERE******00:00 Introduction to High Intensity Interval Walking04:13 Understanding the Research Study12:12 Outcomes of High Intensity Interval Walking16:04 Practical Applications and Recommendations20:47 Limitations of the Study and Final Thoughts******Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)******Topics: high intensity interval walking, fitness, nutrition, exercise, health benefits, aerobic capacity, walking protocol, study outcomes, practical tips, exercise recommendations
In this episode of Help Me Understand, Coach JK McLeod unpacks the often-misunderstood advice around sustainability in fitness and nutrition. You've probably heard “Don't do anything you can't sustain”, but what if that's missing the point?JK breaks down the phases of a fitness journey (fat loss, maintenance, and muscle gain), and explains why some strategies aren't meant to be sustainable forever. He shares his perspective that the dieting phase isn't supposed to be the lifestyle, because the real goal is to build a sustainable structure during maintenance.You'll walk away with practical steps to assess your current phase, align your actions with your long-term values, and create habits that support your success no matter what phase you're in.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode, Coach JK McLeod breaks down one of the most overlooked but essential phases in any fitness journey...the maintenance phase. He explains what it really means to be in maintenance, why it's just as active and intentional as fat loss, and how to tell if you're on the right track.From energy levels and workout performance to your mindset around food, this conversation will help you reframe what progress looks like when you're not chasing the extremes. If you've ever felt unsure about whether you're “doing enough” in maintenance, this one's for you.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of Help Me Understand, JK breaks down how fearing the extreme version of a goal keeps people from making real progress. From fitness to business to parenting, he explains why you won't accidentally become "too much", and why building momentum starts with fully committing to the basics. If you're tired of holding yourself back, this one's for you.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of Help Me Understand, JK breaks down how to keep training effectively while dealing with a knee injury. Rather than hitting pause, J.K. shares a practical, lifestyle-centric approach that helps you adjust your workouts without losing momentum. From strengthening supporting muscles to dialing in upper body work and conditioning, you'll learn how to maintain consistency and momentum by making adjustments instead of excuses.Whether you're currently managing an injury or simply want to future-proof your training, this episode is packed with real-world strategies and mindset shifts to help you stay consistent and feel strong through the recovery process.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of Help Me Understand, JK shares info and perspective on one of the most common (and frustrating) parts of any fitness journey...hitting training plateaus.Whether you're chasing strength gains, aesthetic goals, or just trying to stay consistent, everyone eventually hits a wall. But how do you know it's actually a plateau, and not just a bad week?Listen in as JK breaks it down into three key indicators: stalled performance, loss of motivation, and changes (or lack thereof) in recovery and body composition. This episode is a reminder that plateaus are normal, but they don't have to be permanent. You'll hear practical strategies to recognize when your training might be stuck and how to make the right adjustments without burning out. JK also touches on the importance of tools like the double progression model, checking in with your coach, and staying honest about how your workouts actually feel.----00:00 Understanding Training Plateaus05:44 Signs of a Plateau in Performance19:56 Motivation and Engagement in Workouts27:18 Recovery and Body Composition Challenges----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of Help Me Understand, Coach JK McLeod sits down with Roni Andrew, a coach, advocate, and founder of We Are Boundless, an organization focused on supporting adaptive athletes and bridging the gap by promoting inclusion and accessibility in all sports.Roni shares how her journey into adaptive sports began unexpectedly at the age of 40 with a dare to play soccer, and how it led to a deeper understanding of disability, community, and the power of inclusive coaching.The conversation explores the importance of community support, the evolving role of coaches in adaptive sports, and why accessibility should be about adjusting the environment to meet the athlete's needs...not the other way around. Roni also shares how friendships with adaptive athletes shaped her perspective and inspired her mission with We Are Boundless.Listeners will walk away with a better understanding of what inclusion in sports truly means...creating opportunities for all athletes and elevating the voices that have too often gone unheard.----00:00 Introduction and Background03:39 Journey into Adaptive Sports06:32 The Impact of Community and Encouragement09:25 Transitioning to Coaching and Leadership12:29 Understanding Adaptive vs. Special Olympics15:28 The Philosophy of Inclusivity in Sports18:16 Accidental Specialization in Adaptive Sports21:09 Building Programs for Adaptive Athletes24:05 The Importance of Open Mindsets in Adaptation29:56 The Open Mindset of Coaching33:42 The Importance of Athlete Voice38:04 Understanding Adaptive Training Curriculums54:10 We Are Boundless: Bridging the Gap----Mentioned in the episode: ADAPTX.ORG----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of the Help Me Understand podcast, host JK dives deep into the importance of hydration, specifically focusing on drinking water. He discusses the benefits of water for both physical and mental performance, how to determine the right amount of water to consume, the role of electrolytes, and debunks common myths surrounding hydration. The episode concludes with practical tips for increasing water intake, emphasizing that hydration is a crucial part of overall health and wellness.----00:00 Introduction to Hydration and Its Importance04:09 Benefits of Drinking Water09:43 How Much Water is Enough?17:06 The Role of Electrolytes25:02 Debunking Myths About Water Consumption32:07 Practical Tips for Increasing Water Intake----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode, JK discusses some thoughts on the 1% better theory, which focuses on the importance of making small, incremental improvements over time. This is a theory that was most recently featured in the book 'Atomic Habits' by James Clear Listen in as JK reflects on personal experiences in fitness to illustrate the challenges and realities of applying this theory in daily life. You'll also hear JK's perspective on the need for patience, consistency, and the recognition of even minimal progress as essential components of personal growth.----00:00 Introduction to the 1% Better Theory01:26 Understanding the Concept of 1% Improvement06:14 Real-Life Application of 1% Better in Fitness10:26 Challenges of Consistency in 1% Improvement14:48 The Importance of Patience and Recognition----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of the Help Me Understand podcast, JK discusses fat burners, their effectiveness, common ingredients, potential risks, and alternatives. He shares his perspective that while fat burners do not directly burn fat they may help create conditions for weight loss. Along with info on fat burners, JK reiterates the importance of a balanced diet, proper training, and sleep as foundational elements for achieving fitness goals, rather than relying solely on supplements.----00:00 Introduction and Gratitude02:37 Understanding Fat Burners04:33 What Fat Burners Actually Do07:20Common Ingredients in Fat Burners11:06 Risks and Side Effects of Fat Burners18:51 Alternatives to Fat Burners23:08 Conclusion and Final Thoughts----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of the Help Me Understand podcast, host JK discusses the recent 'SignalGate' scandal, and draws parallels to the concept of outcome bias. He offers is perspective on the importance of focusing on the decision-making process rather than just the results, using examples from fitness and sports to illustrate his points. This episode will challenge you to reflect on your own decision-making processes and the potential pitfalls of prioritizing outcomes over solid procedures.----00:00 Introduction to Signal Gate and Its Lessons03:05 Understanding Outcome Bias11:15 The Importance of Process Over Outcome15:28 Applying Lessons to Everyday Life----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode, JK shares his coaching perspective on how often to change your workouts. He explains the importance of progression over constant variation, particularly in the context of hypertrophy. JK outlines when and why to change workout programs, including signs of plateauing, discomfort, and burnout. He provides guidelines for changing workouts and offers specific strategies to maintain engagement without completely overhauling a program.----00:00 Introduction to Workout Variation02:37 The Importance of Progressive Overload12:12 When to Change Your Workout Routine20:44 General Guidelines for Workout Duration31:42 Strategies for Maintaining Engagement in Workouts----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@feedyourhabits.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
JK welcomes Women's health coach Anita Fehr to talk about what it really takes for women over 40 to build strength and improve their health.Anita opens up about her own journey—how she used to chase perfection in fitness and nutrition, only to realize that real success comes from consistency and small wins.Now, as an online coach, she helps other women break free from the all-or-nothing mindset and build habits that last.They discuss why strength training should be a priority, why recovery is essential for long-term success, and how shifting from perfectionism to steady progress can transform your results.If you've ever felt stuck in the cycle of starting over every time things aren't “perfect,” this episode is for you.Connect with Anita on IG: @anitafehr_fitness----00:00 Introduction and Guest Introduction03:40 Anita's Journey into Coaching06:51 Early Experiences and Their Impact on Coaching09:38 Transitioning to Strength Training12:31 The Importance of Mindset in Fitness15:48 The Journey of Acceptance and Progress18:49 The Shift from Perfectionism to Progress21:43 Understanding Long-Term Change24:45 Balancing Life and Fitness27:41 Conclusion and Key Takeaways30:55 Identity and the All-or-Nothing Mindset34:57 Clearing the Noise: Starting Points for Change39:36 Building Sustainable Habits44:42 Managing Expectations in the Journey50:30 The Importance of Consistency and Self-Reflection56:38 Empowering Women Through Connection and Support----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode, JK shares his perspective on the difference between looking for answers and seeking validation, particularly in the context of coaching and personal development. He shares a personal anecdote about a tech issue to illustrate how people often resist straightforward solutions in favor of validating their existing beliefs. The conversation then shifts to the importance of not cherry-picking execution items when implementing changes in habits and routines, highlighting the need for a comprehensive (often uncomfortable) approach to achieve desired results.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode, JK discusses the importance of core training, sharing his perspective that it goes beyond aesthetics. He explains the various functions of the core, including support for the spine, balance, and overall movement efficiency. JK provides practical reasons for incorporating core training into fitness routines, highlighting its role in injury prevention and making daily tasks easier. He also shares tips for effective core workouts, reinforcing the idea that a strong core is essential for overall health and well-being.-------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time-----00:00Introduction to Core Training03:29 Understanding the Core Beyond Aesthetics06:43 The Importance of Core Training for Daily Life09:31 Core Training and Injury Prevention12:48 Enhancing Balance and Control through Core Strength15:34 Core Training for Everyday Tasks18:30 Breathing and Movement Efficiency21:53 Practical Core Training Tips
In this episode, JK reflects on five years of podcasting, sharing valuable lessons learned along the way. He highlights five lessons, including:- realizing getting started isn't the hardest part- the importance of adjustments- maintaining consistency with weekly episodes- managing overthinking and perfection beliefs- recognizing that listeners are engaged even when feedback isn't immediate. Through personal stories and insights, he provides a potential roadmap for aspiring podcasters to follow on their own journey.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time----00:00 Introduction to the Podcast Journey12:24 Lessons Learned from Five Years of Podcasting
In this episode of the Help Me Understand podcast, JK explores the changing landscape of the fitness industry, particularly the distinctions between coaches and influencers. Listen in as JK shares his perspective of how the roles of coaches and influencers differ in terms of guidance, education, personalization, accountability, and their reliance on science versus trends. The intent of this conversation is to help listeners navigate the overwhelming amount of fitness content available and make informed decisions about their health and fitness investment.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time-----00:00 Introduction and Gratitude02:34 The Arnold Sports Expo Experience06:48 Coaches vs. Influencers: An Overview16:20 Guidance vs. Influence20:46 Education vs. Entertainment24:16 Personalization vs. Generalization26:52 Accountability vs. Inspiration31:26 Science vs. Trends37:17 Conclusion and Key Takeaways
In this episode of the Help Me Understand podcast, JK has a converstation with Jim Hallinan, also known as Jimmy Nutrition.They explore Jim's diverse roles as a teacher, parent, and coach, and how his experiences have shaped his approach to nutrition and personal development coaching. Jim shares insights on the struggles of body image among students, the impact of parental influence, and the importance of addressing emotional health alongside physical fitness. This conversation also touches on the dynamics of parenting, the significance of mindset, and the challenges of finding authentic coaching in a crowded and often ethically-challenged marketplace.Listen in as JK and Jim Hallinan share their philosophies and strategies personal development, focusing on the importance of inner work, understanding self-limiting beliefs, and the role of ego and confidence in growth. They discuss the significance of creating safe spaces for individuals to explore their strengths and values, and how discomfort is often a necessary part of the journey towards transformation. This discussion explores the need for authenticity in coaching and the importance of the ability to trust one's intuition to navigate life's challenges.---------Connect with Jim on IG @jimmynutritionSubscribe to Jim's email list HEREJim & Aram's podcast @theothersidelifestyleCheck out OtherSide Lifestyle merch HERE---------Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time------00:00 Introduction to Jim Hallinan and His Journey05:14 Exploring Jim's Diverse Roles and Experiences10:19 The Catalyst for Coaching: Observing Body Image Struggles19:13 Understanding the Impact of Parental Influence on Body Image24:09 Navigating Parenting Dynamics and Their Effects27:03 Navigating Co-Parenting Dynamics30:00 The Complexity of Parenting Labels33:19 Mindset vs. Emotional Well-Being42:07 The Importance of Inner Work50:54 Uncovering Self-Limiting Beliefs55:37 Navigating Authenticity in Coaching58:02 Confronting Self-Limiting Beliefs01:01:16 The Importance of Communication in Relationships01:03:08 Embracing Discomfort for Growth01:12:15 The Other Side Lifestyle: A Journey of Transformation-------
In this fitness-focused episode of the Help Me Understand podcast, JK talks about the concept of mind muscle connection. He shares his perspective on its potential significance in effective training and muscle activation. JK defines mind muscle connection, discusses its importance in preventing compensation during workouts, and shares insights from a research study that highlights its impact on muscle growth. This episode includes simple and actionable tips on how to implement mind muscle connection into training routines, particularly for hypertrophy and isolation exercises.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time------00:00 Introduction and Gratitude20:49 Importance of Mind Muscle Connection28:12 Research Insights on Mind Muscle Connection
In this episode of the Help Me Understand podcast, JK reflects on the journey of the podcast over the past five years, celebrating milestones and discussing the concept of all or nothing thinking. He challenges listeners to rethink this mindset, suggesting that it may not be a binary choice but rather a range of options. JK shares his view on the importance of understanding the 'something else' that occurs when plans are not followed and encourages listeners to consider the mood required to execute their plans effectively.----Kids Talk Sports hoodies available HERE(available in both adult and kids sizes on website)----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time-----00:00 Introduction and Milestones08:16 Understanding All or Nothing Thinking19:37 Reframing All or Nothing Thinking26:04 Closing Thoughts and Key Takeaways
In this episode of Help Me Understand, JK shares education and information about Total Daily Energy Expenditure (TDEE), explaining its significance in fitness and nutrition. He breaks down the components of TDEE, including Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), the Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis (EAT). JK also shares his perspective that while exercise is important, it contributes the least to overall calorie expenditure compared to other factors. This episode aims to simplify the understanding of energy expenditure and guide listeners on where to focus their efforts for better health and fitness outcomes.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time----00:00 Introduction to TDEE and Podcast Overview03:00 Understanding Total Daily Energy Expenditure (TDEE)08:46 The Four Components of TDEE Explained17:31 The Importance of Non-Exercise Activity Thermogenesis (NEAT)22:29 The Thermic Effect of Food (TEF) and Its Role27:57 Exercise Activity Thermogenesis (EAT) and Its Impact32:00 Conclusion and Key Takeaways
In this episode of the Help Me Understand podcast, host JK welcomes back Joy Parrish (co-host of the Older & Wilder podcast) for a wide-ranging and multi-layered conversation. As podcaster, puppy raiser, and licensed mental health professional, Joy brings a multifaceted perspective to this conversation between friends. JK and Joy discuss the appeal of reality TV as a form of passive entertainment, and their takeaways and commentary on the Super Bowl halftime show (by Kendrick Lamar), examining the intersection of entertainment, social justice, and personal perspectives. They discuss the power of art to provoke conversation, the importance of audience engagement, and the role of personal and collective pain in creating meaningful art. JK and Joy also chat about navigating corporate spaces, the significance of curiosity and understanding in discussions about social issues, and the necessity of choosing battles wisely in the face of negativity. Listen in as they each share their perspectives on the importance of inspiration and action in driving social change, Follow Older & Wilder on Instagram HEREListen to Older & Wilder HERE----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time----00:00 Introduction and Guest Introduction03:20 Joy's Podcast Journey and Mental Health Insights06:12 The Appeal of Reality TV and Passive Entertainment12:29 Leadership Lessons from Reality Shows19:01 Super Bowl Halftime Show and Cultural Commentary29:33 Art as a Medium for Conversation32:30 The Power of Performance and Audience Engagement34:21 Transforming Pain into Art38:27 Navigating Corporate Spaces and Social Commentary40:56 The Importance of Curiosity and Understanding44:56 Choosing Your Battles Wisely48:48 The Role of Energy in Response52:57 Inspiration and Action in Social Change
In this episode, JK discusses the often-overlooked aspects of body fat, focusing on the distinction between subcutaneous and visceral fat.He emphasizes the importance of understanding these types of fat in relation to health and body composition.This episode focuses on the need for a holistic approach to fitness, including diet, exercise, and mental health, to effectively manage body fat and improve overall well-being.--------Have a question or topic you'd like JK to talk about in a future episode? Submit itHEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time--------00:00 Introduction to Body Fat Discussion07:45 Understanding Subcutaneous vs. Visceral Fat14:49 The Importance of Managing Visceral Fat18:34 Conclusion and Key Takeaways
In this episode of the Help Me Understand podcast, JK welcomes previous guest M.C. back to the show to discuss her journey of personal growth through the practice of choosing annual themes.They explore the origin of these themes, the adjustments made, the lessons learned , and how MC's word for 2024, 'sense', has shaped her experiences.The conversation explores so many areas, including getting into the importance of music, culinary adventures, and sensory experiences, culminating in reflections on 2024 and planning for 2025.In this conversation, JK and M.C. explore the theme of 'Encore' (her word for 2025) as a guiding principle for personal growth, reflection, and a catalyst for her '25 in 25' list.They discuss the importance of revisiting past goals, the challenges of navigating social pressures related to alcohol, and the significance of setting practical health goals.This conversation also discusses the value of consistency in daily habits, controlling what one can control, and building a solid foundation for future growth.Through personal anecdotes and insights, JK and M.C. highlight the journey of self-improvement and the importance of community support.Link to M.C.'s blog:Happier Life By DesignListen to MC's previous episode:Ep. 116 Conversation: Words of Intention with M.C. (Navigating Goals, Social Media Breaks, and Yearly Themes)-----Have a question or topic you'd like JK to talk about in a future episode? Submit itHEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time-----00:00 Introduction and Recap of Previous Episode03:01 The Origin of Annual Themes06:01 Navigating Challenges and Adjustments08:56 Choosing the Word for 202412:00 Daily Rituals and Music's Impact15:09 Culinary Adventures and Cultural Learning18:02 The Importance of Sensory Experiences21:01 Reflections on 2024 and Planning for 202532:58 Embracing the Theme of 'Encore'35:04 Personal Reflections on Past Goals36:37 Navigating Alcohol and Social Pressures41:12 The Complexity of Alcohol Conversations44:10 Setting Practical Health Goals46:19 Daily Movement and Consistency50:01 Controlling What You Can Control56:53 Building a Foundation for Growth
In this episode of the Help Me Understand podcast, JK reflects on the legacy of his family members during Black History Month.He shares personal stories about his grandfather, Samuel David Reynolds, emphasizing the importance of family contributions to society and the need to preserve African American history.JK aims to provide a unique perspective on the impact of everyday individuals and their stories, rather than focusing solely on prominent historical figures.----Have a question or topic you'd like JK to talk about in a future episode? Submit itHEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time
In this episode of the Help Me Understand podcast, JK discusses his perspective on the common phrase 'you can't out train a bad diet.' He discusses the nuances of this statement, including the importance of nutrition in fueling exercise and your daily life. JK outlines signs of a poor diet, including nutritional deficiencies and biofeedback indicators such as lack of energy and mood swings. ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time ---- 00:00 Introduction to the Podcast and Episode Theme 03:05 Understanding the Phrase: You Can't Out Train a Bad Diet 04:57 Signs of a Poor Diet: Nutrition-Based Indicators 10:43 Biofeedback Signs of a Bad Diet 17:10 Flipping the Narrative: Nutrition Fuels Exercise 21:57 Purpose of Exercise and Nutrition Connection 26:21 Conclusion and Key Takeaways
In this episode, JK shares his perspective on the implications of weighing oneself immediately after a workout. He presents three main reasons to challenge this practice: the misleading nature of water weight fluctuations, the effects of muscle inflammation post-weightlifting, and the inconsistency of weighing conditions. He shares the importance of a proper mindset regarding weight measurement and suggests a more effective approach to tracking weight. ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time ---- 00:00 Introduction and Gratitude 02:11 Perspective on Weighing After Workouts 11:36 Understanding Water Weight and Its Impact 20:33 Inflammation and Weightlifting: What to Know 27:07 Mindset Matters: The Scale as a Scoreboard
In this episode of the Help Me Understand podcast, JK shares his perspective on the importance of self-reflection in coaching and leadership. He shares insights from a recent client conversation, emphasizing the need for self-reflection and the role of leaders in creating an environment conducive to open communication. JK discusses the significance of evaluating one's own behavior and responsibility in leadership roles, whether as a coach, parent, or manager, and encourages listeners to take time for introspection to improve their effectiveness.
In this episode of the Help Me Understand podcast, JK welcomes coach Kendra LaHue discuss the challenges faced by former athletes transitioning into post-collegiate life. Kendra shares her journey from being a dedicated college basketball player, to navigating the complexities of adult life, including the struggles with motivation, identity, and health. They explore the importance of nutrition, the impact of fitness on overall well-being, and the common mistakes made by former athletes in their fitness and nutrition journeys. The conversation digs into the internal struggle of embracing post-college responsibilities (career, family, relationships, etc) while still wanting to improve body composition and perform "like an athlete" JK and Kendra also explore the challenges women face in embracing strength while navigating societal expectations of femininity. Listen in as they discuss the significance of setting goals beyond weight loss and fostering self-love throughout the fitness & health journey. Follow Kendra on IG: @kendralahue Kendra's coaching options: HERE Get Kendra's grocery list & tips for protein: HERE ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time ---- 00:00 Introduction and Context Setting 02:52 Kendra's Athletic Journey and Identity Shift 06:41 Transitioning from Athlete to Professional Life 10:25 The Impact of Nutrition and Fitness on Health 14:47 Frustrations in Healthcare and Preventative Measures 18:46 Common Mistakes of Former Athletes 22:15 Body Composition vs. Performance Focus 25:34 Strength Training and Pushing Limits 32:16 Balancing Training and Lifestyle 34:02 Nutrition Transition for Former Athletes 38:19 Finding the Messy Middle in Fitness 45:30 The Challenge of Strength and Femininity 56:07 Shifting Focus from Weight Loss to Strength
In this episode of the Help Me Understand podcast, JK reflects on the current political climate, drawing parallels to historical events and emphasizing the importance of personal purpose and impact. He discusses the divisiveness in society, the need for self-reflection, and the commitment to solutions rather than problems. JK encourages listeners to focus on their core values and the positive changes they can make in their communities, regardless of external circumstances. ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time
In this episode of the Help Me Understand podcast, JK discusses the limitations of Body Mass Index (BMI) as a health indicator. He shares a personal story about being removed from a corporate wellness program for refusing to focus on losing weight to be in the "normal" BMI classification. JK shares info on the history of BMI, its origins, and critiques its relevance in today's health discussions. This episode emphasizes the need for alternative measures that consider body composition, age, gender, and overall fitness. Article: The History and Faults of the Body Mass Index and Where to Look Next: A Literature Review ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time ---- 00:00 Introduction to BMI and Podcast Format 02:43 Personal Experience with BMI and Corporate Wellness Programs 12:32 The Origins and Critique of BMI 20:42 Alternatives to BMI and Recommendations for Health Assessment 27:50 Conclusion and Call to Action
In this episode of the Help Me Understand podcast, host JK explores the belief that it takes 21 days to form a habit, tracing its origins to cosmetic surgery. JK also discusses the updated scientific research that reveals a much wider range for habit formation, going anywhere from 18 to 254 days. He shares his perspective on the importance of pairing new habits with existing routines and encourages listeners to be actively patient with their progress. ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time ---- 00:00 Introduction to Habit Formation 03:07 The Origin of the 21-Day Habit Myth 05:54 Scientific Insights on Habit Formation 11:09 Practical Applications and Final Thoughts
In this episode of the Help Me Understand podcast, JK welcomes back Gillian Bennett to discuss the evolution of nutrition coaching, focusing on the importance of developing nutrition coaches through her Confident Coaching Mentorship program. They explore the shift from a solely macro-focused approach to a more mindful and values-aligned coaching style, truly putting the client at the core of what coaches do. Gillian shares insights on the importance of understanding client motivations, the role of ambivalence in goal setting, and the necessity of effective communication in coaching. The conversation emphasizes the significance of mentorship and the need for coaches to build confidence in their practice while promoting a process-oriented mindset. ---- Resources/Links for Gillian Coaching Mentorship details/waitlist: https://bitesize.es/mentorship/ Confident Coaching Podcast: https://open.spotify.com/show/5l2OrGVcZT7RVcseA3JvS3?si=SQK-KgnKRGilLsB4jobHgg Instagram: www.instagram.com/bitesizenutri Motivational Interviewing starter guide for coaches (free): https://bitesize.ck.page/4a43f6f9a2 Weekly non-macro focused coaching tips emails: https://bitesize.ck.page/coach ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time ---- 00:00 Introduction and Personal Updates 03:40 The Evolution of Coaching: From Macros to Mindful Eating 07:33 Understanding the Bias Towards Macros in Coaching 09:46 The Dangers of Macro Tracking 13:38 The Importance of Client-Centered Coaching 17:26 Navigating the Coaching Landscape: Values vs. Transformation 21:40 Understanding Client Goals and Motivations 35:33 Understanding Client Motivations 37:53 The Role of Values in Coaching 40:18 Navigating Ambivalence in Clients 42:30 Communication Skills for Effective Coaching 47:29 Building Confidence in Coaching 53:31 Promoting Process Over Outcome 59:30 The Importance of Mentorship in Coaching
In this episode of Help Me Understand, JK discusses the common question of whether to do cardio before or after weightlifting. He emphasizes the importance of individual goals in determining the best approach, explores the impact of energy levels on performance, and delves into the science of glycogen and its role in workouts. JK also addresses the misconception that cardio burns more calories and introduces the concept of the compensation effect, which can influence overall energy and appetite. Ultimately, he highlights the significance of personal preference and practicality in structuring workouts for optimal results. ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE ---- Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time
In this episode of the Help Me Understand podcast, JK reflects on the importance of gratitude in daily life. He shares a personal story about a moment of frustration that turned into an opportunity for gratitude, emphasizing the significance of recognizing and appreciating the small things in life. The episode serves as a reminder to practice gratitude regularly, fostering a mindset that can transform negative experiences into positive reflections. ---- 00:00 Introduction and Gratitude for Listeners 08:49The Daily Press of Gratitude ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE ---- Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time
In this episode of the Help Me Understand podcast, host JK discusses how to be the best workout accountability partner using the 'B.U.D.D.Y. System.' He shares insights from his perspective as a personal trainer with 9+ years of experience, and outlines a framework (B.U.D.D.Y.Y.) to enhance workout partnerships. The conversation emphasizes the importance of being punctual, utilizing resources, maintaining focus during workouts, documenting progress, and fostering personal accountability. JK encourages listeners to motivate each other while recognizing that fitness journeys are ultimately personal. --- 00:00 Introduction to the Buddy System 06:48 The B.U.D.D.Y. Framework Explained 12:35 Key Principles of Being a Good Workout Buddy 18:46 Documenting Progress and Encouragement 25:43 Final Thoughts on Accountability in Workouts --- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE --- Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time
In this #FitnessTopicTuesday episode of the Help Me Understand podcast, JK discusses the common fitness dilemma of whether to focus on losing weight or building muscle first. He shares insights from his personal fitness journey, emphasizing the importance of understanding individual goals and the psychological aspects of weight loss. The conversation explores the concept of body composition and the benefits of a balanced approach to fitness that includes strength training, nutrition, and mindset. Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE --- 00:00 Introduction to Fitness Goals 12:29 Weight Loss vs. Muscle Building 25:33 Body Composition and Psychological Aspects --- Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time
In this episode of the Help Me Understand podcast, JK discusses the nuances of commitment and cancellation, drawing from his personal experience with subscription services. He emphasizes the ease of making commitments compared to the often complicated process of cancellation, urging listeners to reflect on their own commitments and the reasons behind them. The conversation highlights the importance of making the cancellation process more deliberate, encouraging self-reflection before making decisions to quit or change paths. ---- 00:00 Introduction and Gratitude 02:36 The Click to Cancel Experience 10:50 The Commitment vs. Cancellation Process 19:42 Reflection on Commitment and Cancellation ---- Connect with JK on Instagram: @coachjkmcleod Email JK: jk@themusclefeed.com Subscribe on YouTube: @CoachJKMcLeod Join JK's weekly email list: subscribe here Check out Feed Your Habits* apparel here (code: JKFYH for 10% off) *available in the US only at this time
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