In this episode, Coach JK explores how small, everyday decisions shape long-term fitness and health outcomes.
Listen in for JK's perspective on how focusing on the micro choices around eating, sleep, and exercise will slowly determine whether routines stay on course or drift to a different destination.
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Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
In this episode, JK talks about sleep debt in a way that actually makes sense for real life and real training.
What starts as a simple client conversation about “off” sleep turns into a clear look at how small, repeated gaps in rest add up to quietly undercut your energy, decision-making, and performance.
You’ll hear why chronic under-sleeping hits harder than most people realize, why weekend “catch-up sleep” rarely solves the problem, and what practical steps you can take to start improving your sleep rhythm...no perfect schedule required.
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Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
Subscribe to JK's weekly email: HERE
In this off-the-dome episode, Coach JK hits three topics.
First, he talks about “scamming season” in retail and what listeners can do to help protect the people they love from gift card and romance scams.
Then he breaks down why the take “body positivity = avoiding accountability” completely misses the mark.
He closes by reflecting on how time away from lifting after wisdom-tooth surgery reminded him what a privilege it is to move and train.
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Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
Subscribe to JK's email list HERE
This episode of Help Me Understand answers a familiar problem: “My evenings aren’t predictable anymore. How do I make morning workouts actually stick?”
JK breaks down how to remove early-morning friction, avoid the snooze-and-scroll loop, lower the startup cost of training, and use simple cues to flip into workout mode.
He also sets expectations for the awkward first few weeks and explains why your last meal of the day becomes your pre-workout fuel for the next morning.
If mornings feel tough but they’re your best shot at consistency, this one shows you how to make them work.
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Subscribe to email list: HERE
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
On today's episode, JK explains why zone 2 is best understood through how it feels, how long you can sustain it, and what it does for your heart and overall capacity.
You’ll hear why many people slip into that “almost hard” middle zone that doesn’t build a real cardiovascular base, and how simple, steady cardio can improve your lifting, energy, and even your sleep.
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Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
As you’re taking action, and motivated..ask: Why will I continue to do this even when I don’t feel like it? What can I put in place to be a healthy reward for continue to workout?...because if the initial thing that got me moving was a negative report from the doctor…how will I keep going once that result is “back in range”?
This episode of Help Me Understand unpacks a simple question that comes up in fitness over and over: What actually happens after the wake-up call?
JK breaks down why those “never again” moments (the bad checkup, the rough vacation, the photo that hits you wrong) only create short-term movement if nothing structural changes underneath. He shares a client story that shows how early progress can fall apart once the initial fear fades, and why relying on emotion has a predictable shelf life.
The focus of the episode is the practical side: motivation will dip, the quick fixes lose their shine, and the only thing that carries you forward is the system you build while the motivation is still there.
Listen in as JK lays out the mindset shift and the questions you need to be asking now so you’re not scrambling once the fire wears off.
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Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
Trying to change everything at once is why most people never stick to anything.
In this episode, Coach JK shares why he focuses on building one foundational fitness habit at a time, and how it leads to building the complete system you need to make real progress that lasts.
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Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
Coach JK shares his take on the commonly shared statistic: “85% of diets fail” ...and what that stat actually means.
He covers four main drivers behind weight regain and explains what to focus on instead for results that last.
Referenced research includes work from Mann (2007), Fothergill (2016), Polivy & Herman (1985), Konttinen (2019), Hall (2015), and Byrne (2018).
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
In this episode, Coach JK takes a closer look at the belief that traveling automatically leads to weight gain. Drawing from client experiences and real-world examples, he breaks down what’s actually going on when the scale jumps after a trip.
The conversation explores how travel changes energy balance, sleep, and routines. He also shares why those shifts often have more to do with temporary habits than with the trip itself.
Listen in as JK explains what’s really behind post-flight bloating, how poor sleep affects hunger hormones, and why the environment you’re in matters just as much as what you eat.
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
The idea that you start losing a significant amount of muscle at 40 has been floating around for decades, but it’s based on outdated research and oversimplified messaging.
In this episode, Coach JK revisits where that belief came from, how it spread, and what newer data actually shows about muscle loss as we age.
He breaks down why the “cliff at 40” story doesn’t hold up, what really happens closer to 60, and how much of it comes down to lifestyle, not age.
From training consistency to protein intake, movement, and recovery, this episode reframes the conversation around what aging and strength really look like.
Referenced studies:
Lexell J., Taylor C.C., Sjöström M. What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from 15- to 83-year-old men. J Neurol Sci (1988).
https://pubmed.ncbi.nlm.nih.gov/3379447/
Volpi E., Nazemi R., Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care (2004).
https://pmc.ncbi.nlm.nih.gov/articles/PMC2804956/
von Haehling S., Morley J.E., Anker S.D. An overview of sarcopenia: facts and numbers on prevalence and determinants. J Cachexia Sarcopenia Muscle (2010).
https://pmc.ncbi.nlm.nih.gov/articles/PMC3060646/
If this episode helps you see aging differently, share it with someone who needs the reminder that strength doesn’t have an expiration date.
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
Coach JK introduces a new way to check in on your fitness habits using the F.A.T.T. assessment.
This doesn't require stepping on the scale. You'll be taking inventory of where your money, time, mindset, and stuff have gone over the last 90 days.
This quarterly reflection helps you see if your habits are aligned with your goals or if small drifts have crept in.
Drawing from his own Q3 review, JK shares how simple tweaks like cutting back on food delivery, curating social media, swapping vague intentions for 30-day checkpoints, and keeping tools that support focus can set you up for a stronger finish to the year.
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
We’ve all said it: “Life just got in the way.” But what are we really saying when those words come out?
In this episode of the Help Me Understand Podcast, Coach JK takes a closer look at that phrase and how it shows up when we’re talking about fitness, health, and the goals we set for ourselves.
Instead of letting “life” become a vague excuse, JK breaks down what people often mean (ie kids’ activities, caring for aging parents, social commitments, or work obligations) and challenges us to reframe it.
If you’ve ever caught yourself saying “life got in the way” and felt stuck because of it, this quick episode will give you a fresh perspective...and some practical steps to start moving forward again.
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
Episode 250 of the Help Me Understand podcast takes on a belief you’ve probably heard (or even said yourself): Stress makes you gain weight. Coach JK breaks it down in simple terms and challenges that idea.
Instead of pointing to stress as the villain, this episode explores how stress (whether short bursts or long-term) shifts the choices you make around nutrition, sleep, and exercise.
JK explains how the nervous system works, why people often call it “stress weight,” and what’s really happening when daily habits start slipping.
You’ll walk away with practical ways to track patterns, adjust when life feels overwhelming, and use feedback as a compass instead of letting stress set the direction.
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
In this fitness-focused episode, Coach JK cuts through the confusion about warmups by clarifying general vs specific warmups (including examples), and how to navigate the right strategy for yourself.
He also digs into a recent study that looked at whether or not extra warm-up sets actually improve performance, and what that means if your main goal is building muscle.
Instead of treating warm-ups like an all-or-nothing ritual, JK gives a perspective that helps you figure out when “less is fine” and when “a little more” can make a difference.
Email: JK@jkmcleod.com
Instagram: @coachJKmcleod
On this episode of Help Me Understand, JK shares his perspective on the comments and arguments happening online after the killing of Charlie Kirk.
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
On this Tuesday fitness episode of Help Me Understand, Coach JK lays out five practical reminders that make macro tracking useful instead of overwhelming...then goes point-by-point responding to five common arguments against tracking.
It’s a candid, coach’s-eye conversation about using numbers as a tool while keeping food quality, lifestyle, and sanity front and center.
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
Subscribe HERE to receive a FREE workout every week!
In this short episode of Help Me Understand, Coach JK McLeod shares his perspective a pattern many people fall into: It’s not the event itself that causes problems, it’s the days that follow.
A birthday party, a vacation, or a night out isn’t the real issue.
The drift begins when “just once” turns into two, three, or four days of decisions that pull you away from your habits.
Using his own recent birthday weekend as an example, JK shows how quickly lingering choices can sneak in, and why the language of being “off track” misses the point.
He reframes it as course correction, returning to rhythm, or resetting the compass.
Listeners will take away practical strategies to get back to center after events.
Instagram: @coachJKmcleod
Email: JK@jkmcleod.com
Subscribe to receive a free workout each week: HERE
Coach JK McLeod shares what turning 47 has brought into focus: being unbothered is not the same as being uncaring.
Drawing from Stoicism and a faith-centered upbringing, JK explores how this mindset shapes the way he approaches coaching, family, and everyday life.
Listeners will hear why Stoicism feels like strength training for the mind, how a faith foundation provided the “why” behind living with steadiness, and why peace comes not from caring less but from caring differently. Along the way, JK challenges the idea that staying calm means being detached, and flips the common “Life throwing you curveballs” metaphor on its head.
This short, thought-provoking episode is less about lessons learned and more about perspective gained. This is an invitation to rethink what it really means to show up with clarity, resilience, and care in a world that rarely goes according to plan.
Creatine is one of the most researched supplements out there, but the same two questions keep causing confusion: When’s the best time to take it? and Does coffee make it less effective?
In this episode, Coach JK breaks down what the science actually shows and shares how he coaches clients through these questions.
From the 2013 timing study to the old caffeine concerns, he clears up where the noise came from and why, for most people, consistency matters more than “perfect timing.”
Listeners will learn why anchoring creatine to an existing habit is the simplest strategy, why loading phases aren’t necessary for most, and what to know if you’re putting a scoop in your morning coffee.
--------Instagram: @CoachJKMcLeod
Email: jk@jkmcleod.com
Cold plunging has become one of the biggest wellness trends in recent years...but where did it come from, what's the science behind it, and is it worth your time?
In this episode, Coach JK breaks down the origins, the hype, and the practical takeaways so you know how to use this tool (or skip it) based on your goals.
We’ll cover the origin story of traditions that set the stage for today’s cold tubs, why the practice went mainstream during the pandemic, and what current research says about recovery, muscle growth, mood, metabolism, and even sleep.
You’ll also hear the key differences between cold showers, cold plunges, and ice baths; and how long you really need to stay in the water to see benefits.
What You’ll Learn in This Episode:
-The true origin story of cold water immersion
-When and how cold plunging hit the mainstream
-What the science says about recovery, soreness, and performance
-Why cold plunges right after lifting can blunt muscle growth
-How timing and duration affect results (and what the research recommends)
-Cold plunge vs cold shower vs ice bath...what’s the difference?
-Practical ways to use cold exposure for stress, sleep, or energy
This episode will help you cut through the noise, understand the nuance, and decide if (and how) to make cold exposure part of your routine.
-------Connect with Coach JK
Instagram: @CoachJKMcLeodEmail: jk@jkmcleod.com