In this freestyle episode, Coach JK pulls back the curtain on some of the life experiences that have shaped his coaching philosophy. From early struggles stepping into the gym as a father and husband, to lessons learned working in retail fashion, JK shares the backstory behind why his approach to training and nutrition is firmly lifestyle-centric. This episode connects the dots between personal history and coaching style...why JK believes fitness should fit your life (not the other way around), ...
Aug 22, 2025•38 min•Ep. 242
There’s a lot of buzz right now about GLP-1 drugs and nutrition gaps, with headlines making it sound confusing or extreme. In this episode, Coach JK clears the noise and breaks it down: Eating less doesn’t automatically mean eating well. Whether you’re on a GLP-1 or not, the real issue is food quality. JK explains what recent research is really saying, why it mirrors the same problems seen in the Standard American Diet, and how to avoid falling into the trap of restriction without nourishment. Y...
Aug 19, 2025•36 min•Ep. 241
A long drive doesn’t have to wipe out your routine. In this episode, Coach JK shares his personal road trip playbook; the simple, repeatable systems he’s built from years of car travel. From pre-trip workouts and audiobook strategies to keeping gas station stops intentional, JK breaks down how to protect your fitness foundations (eat well, sleep enough, exercise regularly) while still enjoying the trip. You’ll get realistic tips and tactics for before, during, and after the drive. You'll also ge...
Aug 13, 2025•34 min•Ep. 240
Coach JK unpacks a personal reflection that turned into a powerful reminder: Sometimes, the win isn’t doing something new, it’s continuing to show up when life tries to knock you off course. Inside this episode, you’ll hear JK talk through how the concept of “1% better” can feel frustrating when it’s only measured by actions or big wins. What if progress looks like staying consistent through chaos? What if the win is holding your ground instead of losing it? ------ Want to join the free Fitness ...
Aug 06, 2025•9 min•Ep. 239
In this episode, Coach JK simplifies one of the most misunderstood areas of fitness: cardio. From walking to sprinting, not all cardio is created equal; and most people aren’t as clear as they think about what kind they’re actually doing. You’ll hear Coach JK break down what cardio actually is, how to tell the difference between low, moderate, and high intensity using the talk test and RPE scale, and why Sprint Interval Training (SIT) became a necessary term after high-intensity interval trainin...
Aug 05, 2025•38 min•Ep. 238
In this free flow episode of the Help Me Understand podcast, Coach JK reflects on a few broader topics that have been on his mind. Here’s what he gets into: The Corporation for Public Broadcasting is losing federal funding, and what that might mean for access to reliable, non-entertainment-driven journalism, especially in underserved communities. Jessica Biel went viral for saying her shredded look in The Better Sister wasn’t maintainable. Why did that trigger so many fitness industry hot takes?...
Aug 01, 2025•42 min
Most people measure habit change by streaks, motivation, or intensity, but there’s a more subtle shift that matters just as much. In this short episode, Coach JK breaks down this overlooked turning point in habit formation. Whether it's workouts, sleep, or nutrition choices, the shift from “I hope I get it done” to “this is what I do” is a sign you’ve built something real. If you're working on consistency, this is the kind of mindset marker worth paying attention to. ---------------- Want to joi...
Jul 30, 2025•12 min•Ep. 236
In this episode of Help Me Understand, Coach JK tackles three listener-submitted questions that hit close to home for a lot of people trying to stay consistent with their fitness goals. Topics/questions covered in this episode: • Whether collagen protein counts the same as regular protein, and what to consider before tracking it • How many days a week you really need to train to make progress, especially with changing schedules • Why rest day guilt is so common, and how to start working through ...
Jul 29, 2025•37 min•Ep. 235
In this episode of the Help Me Understand podcast, Coach JK shares a fresh perspective on affirmations, pulled straight from a re-read of The 7 Habits of Highly Effective People by Stephen Covey. You’ll learn about the four key components of an effective personal affirmation and why so many people unknowingly write theirs in a way that lacks power and clarity. JK walks through examples of both ineffective and effective affirmations, with a specific lens on those working to build strength, improv...
Jul 28, 2025•18 min•Ep. 234
This one’s a bit different. JK hit “record” with no outline, no main topic, just a casual Free Flow episode. Here’s what he gets into: The passing of Malcolm-Jamal Warner and why his role as Theo Huxtable meant more than just a spot on a sitcom. What it’s been like starting the Fitness Foundations Community, and why he’s leaning into a little “delusional” energy to build something he believes in. Why do we keep seeing programs for busy dads that push intermittent fasting like it’s the one-size-f...
Jul 25, 2025•36 min•Ep. 233
In this episode, Coach JK McLeod is talking to the men. He breaks down what menopause actually is, how it affects the women in your life, and why you need to understand it. Not because you need to “fix” anything, but because being aware of what’s really happening can help you show up better as a partner, coach, or friend. Listen in to real talk from a coach who works with women 40+ every day. JK explains the four stages of menopause (pre, peri, meno, and post), walks through the hormonal changes...
Jul 22, 2025•45 min•Ep. 232
If you’ve ever set a goal and then lost steam a few weeks in, this episode is for you. Today, I’m digging into the phrase “know your why” (a phrase you’ve probably heard a hundred times), and giving it some real-life context. Not the quote-on-a-wall version, but the version that actually matters when your motivation dips, your routine gets thrown off, or the progress starts to slow down. Here’s what we get into: - The point in your journey when your “why” actually starts to matter - Why it doesn...
Jul 19, 2025•23 min•Ep. 231
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 somethi...
Jul 15, 2025•31 min•Ep. 230
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 keep Adjust without quitting when life gets busy Build self-awareness and flexibility into your routines Whether you're t...
Jul 13, 2025•11 min•Ep. 229
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 expecta...
Jul 11, 2025•28 min•Ep. 228
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 inflammat...
Jul 08, 2025•26 min•Ep. 227
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 yo...
Jul 01, 2025•30 min•Ep. 226
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 framewo...
Jun 24, 2025•34 min•Ep. 225
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 outl...
Jun 17, 2025•29 min•Ep. 224
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 ...
Jun 10, 2025•36 min•Ep. 223
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 health The overtraining trap (and what fatigue is trying t...
Jun 03, 2025•1 hr 3 min•Ep. 222
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 @ru...
May 31, 2025•33 min•Ep. 221
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 mass Why strength declines...
May 27, 2025•39 min•Ep. 220
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 progre...
May 24, 2025•37 min•Ep. 219
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 ...
May 20, 2025•26 min•Ep. 219
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 Walking 04:13 Understanding the Research Study 12:12 Outcomes of High Intensity Interval Walking 16:04 Practical Applications and Rec...
May 13, 2025•29 min•Ep. 217
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 ...
May 06, 2025•33 min•Ep. 216
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 ab...
Apr 29, 2025•38 min•Ep. 212
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 HERE...
Apr 27, 2025•21 min•Ep. 214
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 wan...
Apr 24, 2025•26 min•Ep. 213
