Help Me Understand

Cortisol gets blamed for everything right now: belly fat, poor sleep, stress, fatigue, hormone issues, and even people’s workouts.But is cortisol really the villain, or has the internet turned a normal human hormone into another thing to fear?In this episode, Coach JK shares his perspective on the cortisol conversation in a way that is less panic-driven and more practical. He looks at what cortisol is, when it is actually useful, where the fear-mongering goes too far, and why a 30-second social media checklist should not be treated like a diagnosis.This episode is for anyone who has heard about “cortisol belly,” wondered if their workouts are stressing their body too much, or felt like every symptom online somehow gets turned into a hormone problem.Referenced in today's episode:⁠HMU Ep. 227: Let's talk about bloating and inflammation⁠-------Connect with JK:Instagram: ⁠@coachJKmcleod⁠Email: [email protected]

JK discusses the significance of Juneteenth, his perspective on virtue signaling, and an observation on the cost of convenience.-------Connect with JK:Instagram: ⁠⁠@coachjkmcleod⁠⁠Email: ⁠⁠[email protected]⁠⁠New episodes of Make Fitness Make Sense release every Tuesday.Subscribe to the new MFMS podcast:⁠Apple Podcasts⁠⁠Spotify

Welcome to episode 1 of Make Fitness Make Sense with Coach JK McLeod.This podcast is for people who want fitness, nutrition, and healthy habits explained in a way that actually makes sense.In this episode, JK answers three common fitness questions:Is collagen protein worth taking?Why does recovery feel harder after 30?And how do you deal with guilt when old habits, old thoughts, or old insecurities show back up?In this episode:Why collagen is not the same as whey proteinWhen collagen may or may not be worth usingWhy recovery starts with your actual training planThe role of calories, carbs, hydration, and sleepHow to think through guilt after a rough fitness weekWhy having an old thought does not mean you are back at square one-------Connect with Coach JK:Instagram: ⁠@coachjkmcleod⁠Email: ⁠[email protected]⁠New episodes of Make Fitness Make Sense release every Tuesday.Subscribe to the new MFMS podcast:Apple PodcastsSpotify

In episode 299, JK gives listeners a preview of where the podcast is headed as it returns to its original roots: Everyday topics, personal perspective, and conversations that move beyond fitness.This episode covers the online conversation surrounding Caleb Williams appearing on the cover of Madden NFL 27 with painted fingernails, including the broader discussion around athletes, masculinity, role models, and how parents can navigate those conversations with their kids. JK also talks through Uber’s Women Preferences feature, and the questions it raises around safety, comfort, fairness, and real-world use.The episode also moves into two bigger-picture topics: why social media is not built for context, and why simply “playing the long game” is not always enough to guarantee growth. -------Instagram: @coachJKmcleodEmail: [email protected]

In this Tuesday fitness-focused episode, Coach JK takes five fitness questions and topics from Threads and gives the longer answer behind the quick comment section response.Topics include:Bro split vs. full-body training...what results can I expect?Body recomposition happening, but the scale isn't moving.Recommended prompts to use AI for workouts and nutrition.Still not satisfied after reaching goal weight.Coaching classes with low attendance.-------Instagram: @coachJKmcleodEmail: [email protected]

In this Tuesday Fitness Focus Q&A, Coach JK works through a few fitness questions that seem simple at first, but need more context to answer well.Topics include:How should you log weight on the Smith machine?What cardio machine makes the most sense for a home gym?Why some fat-loss questions need better context before better advice can happen.How to think about calories in, calories out without pretending the equation is always simple.Coach JK also closes with a quick note about the direction of Help Me Understand in June and the upcoming launch of Make Fitness Make Sense in July.-------Instagram: @coachJKmcleodEmail: [email protected]

Some seasons make it really difficult to feel like you are following any kind of plan.Work gets busier. School calendars get chaotic. Family responsibilities shift. And by the end of the day, it can feel like your health habits never really had a chance.In this episode, Coach JK shares a simple way to put a small win at the beginning and end of your day, especially when everything in the middle feels unpredictable.-------Instagram: @coachJKmcleodEmail: [email protected]

In this episode, Coach JK shares his perspective on the difference between correlation and causation, and why that distinction matters for simplifying fitness.Using aging, weight gain, strength loss, injury, menopause, and fitness marketing as examples, JK talks through how easy it is for studies, statistics, and trends to get turned into scary headlines or sales pitches.This episode is a reminder to slow down, ask better questions, and be careful when content uses “the science” to make you feel stuck, scared, or sold to.-------Instagram: ⁠@coachJKmcleod⁠Email: [email protected]/email the word HABITS for an invite to the free Fitness Foundations Community

Is barre enough for strength training?Do weighted vests make everything better?Why do some fitness accounts seem to rely on shame to get your attention?And when a machine says it targets one muscle, is that really the only muscle working?In this Q&A episode, Coach JK takes a few fitness questions from Threads and gives the longer answer behind the quick comment section response. Think of this episode as: “Here’s what I’d actually do with this information.”-----Instagram: @coachJKmcleodEmail: [email protected]/email the word HABITS for an invite to the free Fitness Foundations Community

In today's episode, you'll discover how different types of relationships influence your ability to build and maintain your foundational fitness habits (eat well, sleep enough, exercise regularly). Coach JK shares his perspective on the three key roles people play in your life and how to leverage or manage them for sustained success.Referenced in today's episode:https://www.arthurtoole.com/3-types-of-people-from-t-j-jakes/https://youtu.be/2M3vzM8YT4o?si=OESKgSLuZxm4_20H-----Instagram: @coachJKmcleodEmail: [email protected]

Coach JK shares 4 good things from this week. Some shared by others, some noticed along the way, all worth paying attention to.This weekly segment is a quick way to shift perspective and stack some wins.To (confidentially) submit yours, send a DM on Instagram ⁠⁠⁠@coachJKmcleod⁠⁠⁠ or email ⁠⁠⁠[email protected]

A new headline claims bread can cause weight gain, even without eating more calories.In this episode, Coach JK shares his perspective on the study behind the claim, and how quickly research like this turns into conflicting advice.Article: https://www.sciencealert.com/scientists-reveal-why-bread-can-cause-weight-gain-without-overeatingStudy: Wheat Flour Intake Promotes Weight Gain and Metabolic Changes in Mice------Instagram: @coachJKmcleodEmail: [email protected]

Q&A episode covering a range of real-world fitness questions, including:- What to do if late-night workouts are wrecking your sleep- The tradeoff between coaching and participation in group fitness classes- Whether or not to count the bar when tracking your lifts- The right way to log dumbbells (and why it matters less than you think)- How to realistically work toward a high daily protein goalSimple questions on the surface. More context than you’d expect once you dig in. --------Instagram: @coachJKmcleodEmail: [email protected]

Coach JK shares 4 good things from this week. Some shared by others, some noticed along the way, all worth paying attention to.This weekly segment is a quick way to shift perspective and stack some wins.To (confidentially) submit yours, send a DM on Instagram ⁠⁠@coachJKmcleod⁠⁠ or email ⁠⁠[email protected]

Trying to build muscle and stay athletic at the same time?This episode tackles that messy middle, where most people end up spinning their wheels.Coach JK breaks down how to approach both goals without burning out your progress, including how to structure your training, fuel it properly, and know what to prioritize (and when).-------Instagram: @coachJKmcleodEmail: [email protected]

Coach JK shares 6 good things from this week. Some shared by others, some noticed along the way, all worth paying attention to.This weekly segment is a quick way to shift perspective and stack some wins.To (confidentially) submit yours, send a DM on Instagram ⁠@coachJKmcleod⁠ or email ⁠[email protected]

You’ve probably seen those under-the-desk pedal things… maybe you even have one.But are they actually helping, or just making you feel like you’re doing something?This episode brings some clarity to where they fit, how to use them, and what not to expect from them.---------Instagram: @coachJKmcleodEmail: [email protected]

Coach JK shares 8 wins from this week. Some shared by others, some noticed along the way, all worth paying attention to.This weekly segment is a quick way to shift perspective and stack some wins.To (confidentially) submit yours, send a DM on Instagram @coachJKmcleod or email [email protected]

Rest days get talked about a lot… but rarely in a way that actually makes them easier to understand or use.In this episode, Coach JK offers a different way to think about them...one that shifts the focus away from “time off” and toward something that can directly impact how you show up in your training.If rest days have ever felt confusing, inconsistent, or like something you’re just guessing your way through, this will give you a different angle to approach them from.--------Instagram: @coachJKmcleodEmail: [email protected]

Coach JK shares 7 good things that happened to people this week. This is aweekly segment to share listener/follower-submitted good news.To (confidentially) submit your good news for a future episode, contact JK via Instagram ⁠⁠@coachJKmcleod⁠⁠ or email [email protected]

In this episode, Coach JK shares his opinions on macro coaching, and the difference between using macros as a tool and relying on them as the entire strategy. He also shares an inside look at one-time macro prescriptions, and how they're used...which is for a different reasont than you might think.----Instagram: @coachJKmcleodEmail: [email protected]

Coach JK shares 3 good things that happened to people this week. This is a new, weekly segment to share listener/follower-submitted good news.To (confidentially) submit your good news for a future episode, contact JK via Instagram ⁠@coachJKmcleod⁠ or email [email protected]

In this episode, Coach JK answers two fitness questions and then shares a perspective on building a plan.The first question: How do people actually transition into becoming a “morning workout person”? The second: If someone is getting back into the gym after a long hiatus, what’s the best way to start?To wrap up, JK shares a broader perspective on why most plans don’t work perfectly the first time...and why progress often requires multiple attempts and adjustments before you find what truly fits.-------Instagram: @coachJKmcleodEmail: [email protected]

Coach JK shares 9 good things that happened to people this week. This is a new, weekly segment to share listener/follower-submitted good news.To (confidentially) submit your good news for a future episode, contact JK via Instagram @coachJKmcleod or email [email protected]

This week’s episode is a Q&A-style deep dive into common fitness questions that deserve more than a quick comment-section answer.Coach JK takes real questions pulled from social media and everyday coaching conversations and unpacks the nuance behind them. Topics include:• Is a two-hour workout actually productive, or just busy?• Why bodybuilding/bikini competitor style plans don't work for busy parents and entrepreneurs• What to do when you feel like quitting your fitness journey altogetherJK helps you understand how lifestyle, frequency, recovery, and real-world responsibilities change what “optimal” actually looks like. You’ll hear practical examples of how to structure training when time is limited, why competitor protocols don’t automatically translate to everyday life, and how to shift from all-or-nothing thinking when motivation dips.If you’re tired of surface-level fitness answers and want clarity you can actually apply to your life, this one’s for you.------Instagram: @coachJKmcleodEmail: [email protected]

In this Q&A-style episode, Coach JK takes four real posts from Threads and expands on the short comment-section answers that rarely leave room for meaningful context. Topics include:- Caffeine and sleep (and what might actually be keeping you up), - How to think through trying a CrossFit gym without relying on stereotypes- The nuance behind the “don’t eat before lifting” debate.He also shares a candid perspective for coaches about the kind of audience your content attracts. If you appreciate practical fitness conversations with context and honesty, this episode delivers.-----Instagram: @coachJKmcleodEmail: [email protected]

Most people think their results should match the hours they spend in the gym.In this episode, Coach JK introduces different a way to look at your effort: a ratio between time spent working out and time spent supporting that work. The gym is only part of the equation. The systems behind it are what determine whether you maintain, stall, or actually make progress.JK breaks down the difference between operating in maintenance mode versus a focused goal season, and why your expectations need to match your preparation. If you’ve ever felt like you’re “doing a lot” but not seeing the return, this perspective will help you see where the disconnect might be.Audit the ratio. The answer is probably there.-------Instagram: @coachJKmcleodEmail: [email protected]

If you’ve been lifting consistently but your numbers haven’t changed in weeks, this episode will clear up why. Coach JK breaks down when to increase the weight you’re lifting and how to do it without overcomplicating your training. You’ll learn a simple progression model you can use for the long run, why staying at the same weight leads to plateaus, and how to apply this immediately in your next workout.Link to YouTube video (mentioned in episode): When to increase your weights in a workout------Instagram: @coachJKmcleodEmail: [email protected]

In this episode, Coach JK breaks down an internal struggle most people feel but rarely name: wanting more flexibility while resisting the structure that actually creates it.Using exercise as the main lens, JK explains why true flexibility isn’t about doing everything whenever you feel like it...it’s built by committing to a simple structure first, then earning the freedom to adapt, pivot, and explore without drifting.If you’ve been bouncing between workouts, goals, or routines and calling it “flexibility,” this episode offers a grounded reset. ----Instagram: @coachJKmcleodEmail: [email protected]

Coach JK is joined by Deanna Harder, a personal trainer and fitness coach based in Canada, for a conversation about what happens after you’ve taken fitness to the extreme. Deanna has lived on that end of the spectrum, from intense training and rigid food rules to bodybuilding prep, and she’s candid about where it eventually leads when discipline quietly turns into obsession.They talk through why moderation is rarely the starting point for driven people. It tends to show up later, after burnout, plateaus, or the realization that chasing an old version of yourself is costing more than it’s giving back. Deanna shares how she works with clients who are doing everything “right” on paper, yet feel stuck, frustrated, and worn down by the process.This episode is for anyone who’s lived in extremes and is starting to wonder if there’s another way to train, eat, and live, one that still involves effort, but doesn’t require white-knuckling every season of life.-------Connect with DeannaWebsite: https://deannaharder.com/Instagram: @deanna.harderConnect with JKInstagram: @coachJKmcleodEmail: [email protected]

In this episode, Coach JK talks about why constant exposure to fitness advice, podcasts, and “better” methods is making consistency harder, not easier.He introduces a simple framework to help you put new information on H.O.L.D. instead of immediately reacting to it, so you can stay focused on what actually moves the needle.This episode is a reminder that every new piece of information is not a signal to overhaul everything...and that staying the course often means knowing what not to act on.-----Instagram: @coachJKmcleodEmail: [email protected]

In this episode, coach JK shares his POV on the difference between making a choice and deciding what your options are. The episode centers on the idea that commitment happens once, up front. After that, the work isn’t about renegotiating the decision, but about giving yourself multiple ways to follow through when life, energy, or schedules don’t cooperate.----Instagram: @coachJKmcleodEmail: [email protected]

In today's fitness Q&A episode, coach JK covers what to do when you lose the motivation to workout in your 40s. He also offers suggestions for someone who is looking to buy dumbbells for workouts at home. -----Instagram: @coachJKmcleodEmail: [email protected]

In this episode, coach JK answers your fitness & nutrition questions. - What's the best app to use for macros tracking?- I'm struggling to find consistency when I'm not on #75Hard- How many days per week do I need to workout to lose weight?- Should I cut carbs to jumpstart my weight loss?------Instagram: @coachJKmcleodEmail: [email protected]

In this episode , Coach JK McLeod shares why lasting habit change starts with identity. The focus is on three ideas: - consistency is about patterns, not perfection- a clear sense of identity makes daily decisions easier - outcome goals only work when they fit into a lifestyle you can actually maintain. Today's episode asks listeners to stop chasing short-term results and start thinking about who they’re becoming through their everyday actions.-----Instagram: @coachJKmcleodEmail: [email protected]

In this episode of the Help Me Understand podcast, Coach JK explores the concept of the "messy middle", a space where individuals find themselves without a specific goal but still feel the urge to pursue something meaningful.JK shares his perspective on how to navigate this space by examining areas of life where supplements have become substitutes, encouraging listeners to focus on improving foundational habits. Whether you're caught between setting ambitious goals or focused maintaining your current path, this episode offers practical advice for finding harmony.-----Instagram: @coachJKmcleodEmail: [email protected]

In today's episode, JK shares his perspective on what the "secret sauce" is for locking in and being consistent with fitness. He also shares how a recent book read (The Gap & The Gain) provided a different way to look at finding harmony with how far you've come and the drive to keep going towards your goal.-----Instagram: @coachJKmcleodEmail: [email protected]

In this episode, Coach JK reflects on, what it took to reach 265 podcast episodes, and why consistency matters more than confidence, clarity, or perfect conditions. If you’ve been waiting for the right time, the right plan, or the right setup to begin something important, this episode is for you.It’s a reminder that most progress starts messy, motivation fades, and action is what carries things forward.-----Instagram: @coachJKmcleodEmail: [email protected]

Coach JK McLeod closes out the year with Melissa’s annual return to the podcast, using her one-word theme and “__ for __” (ie "25 in 2025") list as a way to reflect, reset, and move forward without the usual New Year pressure. Melissa's perspective on 2025 pushes back on the idea that a new year requires a clean slate, and instead explores the value of revisiting what was left unfinished with intention rather than guilt.Listen in as JK and Melissa break down an approach built on intentional flexibility: using a theme to guide decisions, leaving blank space for what you can’t plan, and balancing responsibilities with things that bring energy and connection.The episode also includes a discussion on attention, screen time, movement, and simple daily anchors that quietly shape a year. If you're open to a different take on planning your year, this episode is for you.Previous yearly theme episodes with Melissa:Ep 118: Words of intentionEp 194: Designing your year & the lessons learned along the wayLink to planning tools mentioned in episode:https://gretchenrubin.com/design-your-year/-----Instagram: @coachJKmcleodEmail: [email protected]

In this episode of Help Me Understand, Coach JK McLeod examines how self-imposed limitations often come from old stories that were never revisited or questioned. Through everyday examples, he shows how assumptions about what’s “allowed,” “professional,” or “realistic” can restrict our habits around training, health, and daily routines. Listen in as he shares perspective on how many of these limits trace back to a single moment, comment, or belief that no longer applies. The episode invites listeners to pause and ask whether the barriers they’re working around are real, or simply outdated narratives they’ve continued to carry forward.------Instagram: @coachJKmcleodEmail: [email protected]

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.----Instagram: @coachJKmcleodEmail: [email protected]

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.----Instagram: @coachJKmcleodEmail: [email protected] 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.----Instagram: @coachJKmcleodEmail: [email protected] 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.---Subscribe to email list: HEREInstagram: @coachJKmcleodEmail: [email protected]

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.----Instagram: @coachJKmcleodEmail: [email protected]

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.-----Instagram: @coachJKmcleodEmail: [email protected]

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.--------Instagram: @coachJKmcleodEmail: [email protected]

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: @coachJKmcleodEmail: [email protected]

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: @coachJKmcleodEmail: [email protected]

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: @coachJKmcleodEmail: [email protected]