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idea that you start losing a significant amount of muscle at 40 has been floating around for decades, but it’s based on outdated research and oversimplified messaging.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
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), and how experiences outside the gym can influence how we build confidence, habits, and long-term success.
Perspective notes:
Why JK’s coaching philosophy is rooted in helping adults with responsibilities, not “perfect schedules.”
How his "late" start in fitness impacts the way he programs and relates to clients.
Lessons from retail fashion that translate into fitness: the problem isn’t always you, sometimes it’s the “template” you’re trying to fit into.
Why early wins and a tailored approach build confidence that lasts.
Connect with Coach JK
Instagram: @CoachJKMcLeod
Email: jk@jkmcleod.com
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.
You’ll walk away with a simple, grounded understanding of why nutrients matter just as much as calories, and what to focus on to support long-term health.
Resources & Links
- Article mentioned: First-ever Clinical Study Finds Nutritional Gaps in GLP-1 Users
- Research article mentioned: Investigating nutrient intake during use of glucagon-like peptide-1 receptor agonist: a cross-sectional studyConnect with JK: @coachJKMcLeod or email jk@jkmcleod.com
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 get a few bonus strategies for when you arrive at your destination.
Whether you’re traveling for work, family, or fun, you’ll walk away with ideas you can adapt to your own trips without turning your vacation into a boot camp.
Listen in to learn:
Why movement before you hit the road matters
How to use audiobooks without zoning out
The mindset shift that stopped mindless gas station snacking
Easy ways to keep fruits and veggies in your travel meals
The value of short walks after long stretches in the car
How to set up your food environment when you arrive
Your next road trip can still support your goals — it just takes a little intention.
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Want to join the free Fitness Foundations Community? Connect with JK via IG @CoachJKMcLeod or email jk@jkmcleod.com for your community invite
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?
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Want to join the free Fitness Foundations Community? Connect with JK via IG @CoachJKMcLeod or email jk@jkmcleod.com for your community invite
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 training (HIIT) got watered down.
He also unpacks two key reasons people turn to cardio (fat loss and heart health) and explains why understanding the difference between burning dietary fat and body fat matters more than you think.
Episode topics:
-What cardio really means (and how to simplify it)
-The truth about HIIT vs. SIT
-Why intensity matters more than your stopwatch
-How cardio supports fat loss and what most people get wrong about it
-The overlooked benefits of cardio for heart health
-Why we need to stop putting everything through the weight loss filter
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Want to join the free Fitness Foundations Community? Connect with JK via IG @CoachJKMcLeod or email jk@jkmcleod.com for your community invite
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? JK weighs in on the disconnect between image, lifestyle, and sustainability.
A YouTube channel called My Life by AI showcases how one man used ChatGPT to guide his job search and help him lose over 60 pounds. JK explains why this is an example of how input quality still matters more than anything.
What people speak up about (especially in charged moments) often says more about them than they realize. Pay attention to patterns, not just one-off comments.
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Mentioned in today’s podcast:
- Betsy Foster’s podcast: Your Strongest Body
- My Life by AI YouTube channel
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Want to join the free Fitness Foundations Community? Connect with JK via IG @CoachJKMcLeod or email jk@jkmcleod.com for your community invite
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.
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Want to join the free Fitness Foundations Community? Connect with JK via IG @CoachJKMcLeod or email jk@jkmcleod.com for your community invite