Help Me Understand

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 revie...

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’ activi...

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 explain...

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 l...

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...

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...

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 wit...

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...

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 col...

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 hi...

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...

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...

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...

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,...

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 loo...

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 workin...

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, esp...

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 ine...

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....

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 e...

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 wh...

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 befo...

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...

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 Fals...