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The last thing needed is another “fitness podcast” talking about the newest trends and fad diets that will be dead before you know it.
The Fitness Stuff (for normal people) podcast gives you the knowledge and tools you need to have confidence in applying the BEST possible training, nutrition, and supplementation into your own life. 100% evidence based. 100% of the time.
Cutting out the bulls***, for normal people like us.
Copyright: © Tony and Marianna
Glutes—arguably the crown jewel of the posterior chain—are more than just for aesthetics; they’re one of the most important muscle groups for overall health and performance. In this episode, we’re breaking down the best and worst glute exercises, as voted on by you, our listeners, in our third installment of this series. We’ll take a deep dive into which movements actually deliver results, which are overrated, and what you should be focusing on for optimal growth and strength. From biomechanics to exercise selection, we’re covering everything you need to know to build strong, functional glutes. Whether you're chasing aesthetics, strength, or longevity, this episode has something for everyone. Buckle up—this one’s going to be juicy.
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Timestamps:
(4:03) Goal of today’s episode
(7:58) The role genetics play
(17:44) Anatomy of glutes
(21:48) How to train them
(24:16) Best and worst exercises
(50:13) Building glutes
Fitness Stuff for Normal People is calling out the five types of influencers you should unfollow to protect your fitness journey. From supplement pushers and cherry pickers to purity testers and "quick fix" promoters, Marianna and Tony break down how these influencers spread misinformation, create unrealistic expectations, and harm your progress. Today’s episode is all about helping you identify these red flags and take control of your social media feed to build a healthier, evidence-based perspective.
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Timestamps:
(10:53) "Just trust me bro"
(19:29) Cherry Pickers
(26:22) Speaks in absolutes
(35:21) Purity Testers
(43:14) Supplement Pushers
Can you turn fat into muscle? No... But can you lose fat and build muscle at the same time? Absolutely... It's called body recomposition. In this episode, Marianna and Tony dive deep into the science behind this process, breaking down the myths and misconceptions that often get in the way. They’ll explain how to structure your training, nutrition, and recovery to achieve real results without the endless cycle of cutting and bulking. As always, this episode is rooted in research, with actionable tips that work for normal people. If you’re ready to level up your fitness and make smarter progress, this one’s for you!
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Tools mentioned in episode:
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Eat This Much Meal Planner
Timestamps:
(7:46) What is body recomp?
(12:16) We know its possible- how do we do it
(16:42) Step 1 - Workouts
(26:31) Step 2 - Calories
(34:50) Step 3 - Protein
(41:36) Step 4 - last piece of the puzzle
(47:04) Final notes
The truth will set you free… but first, it’ll piss you off. In this episode, Marianna and Tony walk through the top 10 harsh fitness truths you need to know when it comes to training, nutrition, and mindset. These aren’t easy to hear, but accepting them will save you time, energy, and frustration. The good news? Once you embrace these truths, real progress becomes so much easier — and way more rewarding.
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Timestamps:
(4:50) Your new life will cost you your old one
(9:35) Health ≠ fitness
(16:35) Some people have to work harder
(25:57) You're going to fail (A LOT)
(34:15) It's going to take longer than you think
(38:45) Healthier choices can develop unhealthy habits
(46:48) Don’t compare yourself to others
(51:58) Mental health
(57:38) Body positivity
(1:05:16) Consistency
On today’s episode of Fitness Stuff for Normal People, we’re taking a deep dive into meal prep for weight loss — but without the boring, bland, or overly complicated nonsense. We’re walking you through how to set your macros, build meals that actually fit your goals, and make the whole process easy, affordable, and sustainable. If meal prep has ever felt like a chore or left you eating dry chicken and sad salads, we’ve got you covered with tips to make it simple, enjoyable, and effective!
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TIMESTAMS:
(06:41) Figure out how much you need (13:02)Tracking basics (19:32) Make a plan for your week (27:45) Meal prep made simple (47:27) Meal prep mistakes to avoid
The best life hacks are backed by science - Join Marianna and Tony as they break down 10 science-backed hacks to boost your productivity, help you wake up feeling refreshed, and improve different aspects your health - all simple tweaks you can start using today. From clever tricks to life-changing tips, this episode of Fitness Stuff for Normal People will have you rethinking your daily routine!
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Timestamps:
(7:03) Walk 10 Minutes After Each Meal
(13:35) Bring Up Specific Nutrient Deficiencies
(19:10) Learn How to Cook
(23:09 ) Find 1 Thing To Enjoy Daily
(27:58) Plan Tomorrow The Night Before
(33:28) Therapy
(40:29) 5 Minute Meditation
(46:40) Eat a High Protein Diet
(47:56) Use A Sunrise Alarm Clock
(51:28) Fix Your Sleep
In this episode of Fitness Stuff for Normal People, Marianna and Tony rank the year’s top fitness trends, from “sober curious” and high-protein diets to Ozempic, TRT, recovery tools, and more. With their signature science-backed approach, they break down nine popular topics to decide what’s worth keeping and what needs to go in 2024. No fluff, no BS—just the facts on this year’s biggest fitness hits and misses.
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Timestamps:
(3:31) Sober Movement
(8:26) High Protein Diets
(12:08) Walking for Weigh Loss
(16:50) Ozempic
(22:24) Recovery Tools
(33:37) TRT (Testosterone Replacement Therapy)
(41:53) "Natures Ozempic"
(48:06) Peptides
(51:04) Carnivore & Raw Milk
(58:44) Avoiding Seed Oils
Shoulders that turn heads start with doing the right exercises… but also avoiding the wrong ones. In this episode, Marianna and Tony rank the best and worst delt exercises to help you build bigger, stronger shoulders. They also break down the anatomy of the delts, how much to train them, and every last detail for putting your shoulders (and your physique) miles ahead!
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Timestamps: (5:02) Shoulder Anatomy
(14:08) How To Train Shoulders
(19:10) WORST Shoulder Exercises
(29:30) BEST Shoulder Exercises
(47:14) Important Notes/Summary
Tune into today's episode of Fitness Stuff for Normal People with your hosts, Marianna and Tony, where we're breaking down how to keep your gainz when life gets messy. We're diving into science-backed strategies to tweak your diet on the go, adjust your training when your schedule goes sideways, and keep seeing progress—even through the holiday chaos. Whether it's a big family dinner, travel, or a sudden schedule change, we've got the tips to help you pivot and keep moving forward. Let’s get into it!
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Timestamps:
(10:44) The Concept of Guardrails
(16:10) Training Guardrails
(29:44) Diet guardrails
(43:05) Mindset
In this episode of Fitness Stuff for Normal People, Marianna and Tony dive into the most talked-about and trending nutrition topics, giving each one a verdict: overrated, underrated, or properly rated—based on the science. From supplements to diet hacks and everything in between, we're breaking down what’s worth your time (and money) and what’s just noise.
Heads up: This is part one of our "overrated or underrated" series. The next episode will tackle training and workout topics, so if you’ve got burning questions about fitness myths or workout trends, drop your suggestions in the comments (Spotify listeners, we’re looking at you 👀).
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Timestamps:
(03:27) Overrated or Underrated: Nutrition and Supplements
(04:59) Testosterone Boosters
(09:19) NAD+ and NMN Supplements
(13:33) Collagen Supplements
(17:02) Probiotics
(21:28) Vitamin D
(23:42) Magnesium
(24:38) Liver and Organ Supplements
(25:40) Peptides
(27:55) Electrolyte Supplements
(32:37) Fish Oil
(36:19) Seed Oils
(40:12) Organic Food
(42:55) Artificial Sweeteners
(46:35) Animal-Based Diets
(48:12) Microplastics
(50:54) Raw Milk
(55:55) Anti-Inflammatory Diets
(58:21) The 80/20 Rule
(01:03:17) Conclusion and Final Thoughts
In this Fitness Stuff for Normal People episode, Marianna and Tony are mixing it up! Instead of diving deep into just one topic, they’re bouncing through four big ones, breaking each down in bite-sized doses. First, they tackle NAD+ and NMN supplements—do they really hold the secret to longevity? Then, it’s onto the animal-based diet trend: who’s it actually good for? After that, they chat about microplastics and if they’re worth the worry. Finally, they wrap things up with tips for building the perfect bedtime routine for the 40% of us who just can’t fall asleep. Perfect for a quick hit of info without the fluff!
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Timestamps:
(5:05) NMN/NAD+ Supplements
(16:12) Animal based diet
(34:09) Perfect bedtime routine
(44:15) Microplastics
Join hosts Marianna & Tony as they tackle one of their most requested topics: setting up your macros. In this episode, they take you step-by-step through not only setting up your macros but also continually adjusting them to ensure you never stop making progress. They discuss the importance of calorie intake, protein goals, and the role of carbs and fats while addressing common misconceptions and emphasizing the need for nutrient-dense foods. Plus, discover how to avoid pitfalls and maintain long-term success. Whether you're looking to gain muscle, lose weight, or just eat healthier, this episode has got you covered!
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Timestamps:
(04:16) What IIFYM Is (and Isn’t)
(09:06) Calorie & Protein Set Up
(27:59) Carbs & Fats Set Up
(37:55) Nutrient Density vs. Calorie Density
(45:07) How & When To Adjust
In this episode of Fitness Stuff for Normal People, Marianna and Tony are diving into the mineral that quietly works behind the scenes—Magnesium. Known for its role in over 300 enzyme reactions, magnesium is one many of us don’t get enough of, and it can impact everything from energy and sleep to mood and metabolism. Join us as we unpack the science, debunk myths, and explore what adding a little more magnesium might do for you.
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Time Stamps:
(6:45) What is Magnesium
(12:48) What happens if you don't get enough
(31:22) How to get enough
Marianna and Tony are breaking down the best and worst exercises for building the perfect back. Your hosts are here to help educate their listeners on one of the most important muscle groups that people seek to develop- the back. In today’s episode, listeners will learn the difference between training for width vs thickness, the best and worst exercises, important aspects in a good program, and so much more!
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Timestamps:
(9:32) Back Anatomy
(19:59) Back Width vs. Thickness
(27:12) Worst Exercises
(34:30) Best Exercises
(58:37) Recommendations for Building Back
Welcome back to the crowd favorite series on our podcast- Micro-dose Monday! Your hosts are reviewing four highly requested topics in this episode which will include a deep dive on Vitamin- D, a review of food regulations in USA Vs Europe, a step-by step guide to pull ups, and a overview of making progress with PCOS.
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Timestamps:
(5:47) Vitamin D Update
(19:25) USA vs EU Food Regulations
(36:28) Pull Up Guide
(48:57) PCOS
What is the difference between health and fitness? Your hosts, Marianna and Tony, help clear up the confusion on the difference between being fit, thin, and healthy. In this episode of Fitness Stuff For Normal People, the goal is to ensure that listeners are getting closer to their goals and reaching those goals in a healthy way.
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Time Stamps: (7:10) BMI isn’t all that bad (29:10) Weight Loss vs. Fat Loss (38:34) Dangers of losing muscle (44:11) Bodybuilders vs. Health (55:22) More to health than the scale
Today's episode is about how to live fit and healthy when on a budget. Learn how to maximize your diet, groceries, workouts, training programs, supplements, and more while saving money. Marianna and Tony dive deep into practical and actionable hacks to make fitness affordable for everyone.
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Time Stamps:
(06:00) The Reality of Expensive Living
(08:48) Budget-Friendly Dieting Tips
(15:02) Cost-Effective Protein Sources
(29:20) Bulking on a Budget: Monster Mash
(32:07) Gym Memberships vs. Home Equipment
(37:13) Effective Training Programs
(45:27) Budget-Friendly Supplements
(01:00:41) Maximizing Recovery on a Budget
Progressive overload is a highly requested topic for Marianna and Tony to cover and today they are bringing the heat! Progressive overload is the single most important aspect of workouts. Tune in to Fitness Stuff for Normal People as your hosts provide 10 different ways you can implement progressive overload into your workouts!
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Time Stamps:
(8:50) Working Out vs. Training
(10:21) What is progressive overload?
(16:07) What it's not
(18:51) 10 different ways to implement progressive overload into your workouts
(41:52) Specific examples
One of your favorite series is back with a name change Welcome to the first episode of Micro-dose Mondays (Round Robins, just a different title)! In today’s episode, your hosts Marianna and Tony will be tackling four smaller topics requested by their listeners. As always, this podcast is based on science and research. Today your hosts will be discussing what happens when you don’t eat enough, the difference between training to get stronger vs bigger, micro-dosing psychedelics, and the Kardashian supplement line.
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TIMESTAMPS: (04:20) Strength vs Size
(20:35) Consequences of not eating enough
(42:25) Micro-dosing Psychedelics
(58:29) Lemme Supplements
Welcome back to another episode of Fitness Stuff with Normal People with Marianna and Tony! There are so many factors that can influence your physical health and it can be overwhelming to know where to look first when problem solving. Your hosts have put together the top 5 unexpected things that affect fitness goals. These top 5 can truly make or break health and fitness goals so make sure to tune in!
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TIMESTAMPS:
(7:02) Environment
(19:22) Independence
(36:48) Financial Health
(46:490 Relationships
(01:00:11) Mindset / Mental health
What exactly is “reverse dieting”? Your hosts, Marianna and Tony, have every intention of giving you a full, educated breakdown of this diet trend that has become popular over the last few years. Is this diet option for you? Find out by tuning in!
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TIMESTAMPS:
Quick Links: (6:08) What is It? (34:41) How to Reverse Diet (44:45) Top-5 Mistakes
This episode is for everyone- literally. Lifting weights is the single best form of training for building muscle, losing fat, and getting stronger; however, it affects much more than that! Tune into today’s episode with Marianna and Tony to hear a variety of ways every individual could benefit from adding weight training to your routine.
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TIMESTAMPS:
(9:06) Metabolic Health (16:34) Cardiovascular health (26:56) Mood, Cognition, & Depression (47:37) Healthspan + Lifespan (1:00:58) Immune System
Round Robin is back - the crowd favorite series! Join your hosts, Marianna and Tony, as they cover several topics in one packed full episode. A few popular topics that will be reviewed in today’s episode include: how dangerous are energy drinks, Mukbang controversies, caffeine and cortisol, and green tea being the new “nature’s ozempic”. Tune in to hear more and don’t forget to make requests for future episode topics you would like to hear!
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TIMESTAMPS:
(3:44) Energy Drinks (23:35) Mukbangs (34:56) Caffeine & Cortisol (44:13) Green Tea / Nature’s Ozempic
Marianna and Tony take you deep into the science of one of the most used supplements: pre-workout. Pre-workout with the right ingredients is approved by your hosts and was ranked by them as one of the most useful supplements to use in order to reach goals faster. However, with so many brands and ingredients to choose from, how do you decide? Your hosts have you covered in this episode reviewing everything one should know in order to make an educated decision on which pre-workout is best for them.
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TIMESTAMPS:
(5:47) What is it?
(9:16) Why / Who should use it?
(14:56) Research & Top 10 Ingredients
(41:01) Natural Alternatives
(46:59) Top 3 Best and Worst Pre Workouts
Reality checks may come with today’s episode where your hosts will be listing 10 habits that ALL fit and healthy people do. Marianna and Tony created this list for their listeners to reflect on and perfect their own routines so that they can strive towards a healthy lifestyle. Fitness Stuff For Normal People is a space where trends get debunked!
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Timestamps:
(5:59) They are OBSESSED with water
(12:08) They don't drink or smoke
(16:50) They view food as optional
(24:14) They take stress seriously
(30:30) They move A LOT
(37:13) They eat a lot of protein
(43:13) They prioritize sleep
(50:42) They lift weights
(56:02) They're constantly working towards a goal
(1:02:00) They plan ahead
Let’s chat about.. CALORIES. It’s no secret that calories matter; however, so do other things when it comes to losing weight, maintaining, and hitting goals. Tune in to distinguish the difference between burning calories in the gym VS getting fit and eating for calories VS eating to fuel your body. As always, Marianna and Tony are here to bring you facts and statements based on scientific research.
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TIMESTAMPS
(10:04) All Calories Are The Same
(11:24) Calories DO Matter
(17:11) But Calories Are Not The ONLY Thing That Matter
(31:36) Micronutrients You Need
Ready to play a game? It might hurt your feelings but your hosts are confident that anyone considering or currently taking supplements should take a listen. Marianna and Tony have ranked the top 20 most popular gym supplements from S tier (the best) to F tier (the worst). Where will your favorites fall when reviewed using science and logic? Tune in to find out and learn what is best for your personal journey!
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TIMESTAMPS:
(8:58) Whey, Casein, & Collagen Protein
(13:05) Ashwaghanda
(17:28) Magnesium
(20:54) Green's Powders
(27:52) Mushrooms
(33:19) Pre-workout
(37:58) Viagra
(43:19) Fat Burner
(45:30) Ephedrine
(48:53) Berberine (Nature's "Ozempic")
(53:03) Electrolytes
(57:16) Multivitamins
(01:01:17) BCAA's
(1:03:42) L-Glutamine
(01:03:12) Creatine
(01:06:20) Vitamin-D
(01:10:54) Probiotics
(01:15:32) Peptides
(01:18:15) Testosterone Boosters
(01:20:56) Fish Oil / Omega-3
This week, the Fitness Stuff for Normal People listeners are in for a treat! Another Round Robin episode where your hosts tackle several topics requested by their listeners. This Round Robin episode will be covering metabolic adaptation, BPC-157 (the miracle recovery peptide), structuring training during menstrual cycles, and thoughts on ozempic and its’ popularity.
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TIMESTAMPS:
(4:00) Metabolic adaptation (16:35) Ozempic (43:30) BPC-157 Peptide (57:00) Cycle Syncing
Uh oh.. it’s about to get real! Marianna and Tony are bringing you their top 5 mistakes people traditionally can make while losing fat and building muscle. Tune in to today’s episode of Fitness Stuff with Normal People to learn what habits and mindsets to avoid during your journey. As always, these 5 suggestions were created based on science and research.. not a trending TikTok.
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TIMESTAMPS:
(5:08) Mistake #1 - Changing too much at one time (13:18) Mistake #2 - Focusing too much on little details (20:47) Mistake #3 - Black & white thinking (27:04) Mistake #4 - Not tracking your food (43:17) Mistake #5 - Thinking faster = better (51:55) Bonus Mistake - Relying too much on supplements
Join hosts Mariana and Tony as they tackle misinformation within the fitness industry. This episode gives you six red flags that signal your favorite fitness influencer might be misleading you (aka, full of s***). From spotting biases in their advice to evaluating the credibility of their sponsorships, Mariana and Tony share personal anecdotes and essential tips to ensure you're following genuine expertise. Get ready to sift through the hype and discover what makes an influencer truly trustworthy!
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TIMESTAMPS:
(04:50) Social media pros & cons
(11:40) Understanding bias in health influencers
(24:25) Uses only animal research (not human data)
(39:49) Confirmation bias in social media
(42:49) The White Coat Epidemic
(50:39) Demonizing Single Foods/Ingredients
(01:01:35) Sponsorship Ethics
(01:05:53) The Business of Influencing
What happens when you need to take time off from the gym? One of your hosts, Tony, is in the thick of this experience due to surgery and eager to help others that might be in the same position currently or in the future. In this episode, all aspects of how to stay healthy during a break from the gym or moving your body will be covered. A variety of changes need to be considered during this time such as diet, lifestyle, movement, psychological affects, and so much more.
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Timestamps:
(14:00) How fast do you lose muscle?
(18:46) How fast do you lose strength?
(21:57) What to do to SAVE muscle (calories)
(28:15) What to do to SAVE muscle (protein)
(35:13) What to do to SAVE muscle (movement)
(47:09) What to do to SAVE muscle (supplements)
(50:01) How fast does muscle/strength come back
(55:25) The psychology aspect
Let’s talk about carcinogens! Marianna and Tony are breaking down what carcinogens actually are and how they are classified, myths/ misconceptions about diet regarding carcinogens, “cancer causing” ingredients, and whether or not “super foods” can decrease cancer risk. Tune in to learn all about it!
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Timestamps:
(6:08) What is a carcinogen?
(22:06) Cancer causing foods/ ingredients
(32:37) Red meat
(45:09) Soy products
(50:43) Coscto
(56:31) Sugar and cancer
(1:02:07) Foods that prevent cancer
Are you ready for a pod episode that will keep you on the edge of your seat? Marianna and Tony have created yet another episode that will help you tackle your exact situation and clarify most questions the average person may have regarding what split to follow. Although a workout split simply refers to how you’ll organize your training throughout the week, it can be more complex than that. Your hosts are ready to assist you in finding what variables will help you find exactly what split to go with.
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Sign up for Fitness Stuff PREMIUM here!!
Other resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Timestamps:
(7:44) What is a training split
(8:23) What matters when choosing split
(21:47) Bro-Split
(26:31) PPL/Push, Pull, Legs
(38:39) Full Body Split
(1:03:18) Upper/Lower Split
(1:10:18) How often should you change your split?
(1:18:43) Bottom line when choosing split
Get to know your hosts with a very special episode focused on a different area of expertise, your hosts’ relationship, and the history of Marianna and Tony. Take a listen to understand the individual backgrounds of each host as they reveal their greatest tips on entering the fitness and social media industry while representing two completely different niches! Grab this opportunity to go behind the scenes and learn strategies from two individuals who have gathered over a million followers as individuals and just hit their millionth listen on Spotify (whoop whoop!)!
Timestamps:
(4:11) Transferable skills
(17:44) Marianna's story
(31:09) Tony's story
(58:15) FSPod was Born/ Social Media Deep Dive
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
In this controversial conversation, the hosts discuss the topics of ephedrine and its ability to increase metabolic rate and suppress hunger. Nicotine and the studied health *benefits (yes, you read that right), pelvic floor training (especially for men). And when it comes to nutrition labels, they caution against relying solely on front-of-package claims, as they can be extremely misleading.
TIMESTAMPS:
(00:00) Intro
(04:22) Ephedrine for fat loss
(17:04) How to read nutrition labels
(28:32) Nicotine benefits & risks
(55:30) Pelvic floor (especially for men)
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
Takeaways
Keywords
ephedrine, fat burning supplement, metabolic rate, hunger suppression, nutrition labels, all natural, organic, misleading claims, food labels, organic, low calorie, nicotine, nootropic, brain, body, cognition, focus, neurotransmitters, appetite, smoking, vaping, zyn, tabacco, nicotine gum, nicotine pouches, pelvic floor training, bladder control, sexual pleasure, core stability, injury risk
Cheers! Grab a beverage and tune in to today’s episode. This topic is one of the most commonly consumed substances on the planet… Alcohol. Marianna and Tony designed this episode so that their listeners feel confident in making decisions regarding alcohol consumption because of the knowledge and facts learned.
TIMESTAMPS:
(7:24) Defining alcohol (16:39) Fat loss (28:20) Building muscle (33:59) Gut health (41:57) Impact on hormones (51:56) Mental health / Cognition (01:02:19) Sleep
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
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Legion Athletics:
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Tune into this episode to figure out what and where to put certain advanced training techniques in order to help individuals build more muscle and more strength. This episode will also be beneficial for any listeners who feel as though they've been stuck in a plateau. Advanced trainings reviewed will be techniques such as drop sets, super sets, MYO rep sets, and several more.
Time Stamps:
(09:15) Super Sets
(25:00) Drop Sets
(31:07 MYO Rep Sets
(37:10) Forced Reps
(43:15) Pre-Exhaust Sets
(49:36) Long-Length Partials
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
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Legion Athletics:
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We’re all a little misunderstood… including these top 5 misunderstood topics in the health and fitness industry. Your hosts will guide you through a break down of these heavily debated topics using science and research. If you are seeking answers on topics such as sugar, insulin, seed oils, cortisol, and fat-burning then this episode is for you! By the end of this episode, listeners should be able to make clear, educated decisions on what role these topics should play in each individuals’ life!
(11:39) Sugar
(27:55) Cortisol
(45:27) Seed Oils
(01:07:41) Fat Burning
(01:17:43) Insulin
Resources:
Access to all 12-week training programs HERE
Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
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Legion Athletics:
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Studies mentioned in podcast:
Seed oils + inflammation
https://www.tandfonline.com/doi/full/10.3109/09637486.2013.775228
https://academic.oup.com/aje/article/163/3/222/59715
Seed oils + heart disease
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.114.010236
Seed oils + metabolic health
https://academic.oup.com/jcem/article/104/12/6207/5540968?login=false
https://www.lipidjournal.com/article/S1933-2874(17)30513-5/abstract
In this episode, join Marianna and Tony as they delve into the intricacies of our relationships with food. They'll guide you through identifying the tell-tale signs of a troubled relationship with eating and offer actionable advice on fostering a healthier, guilt-free connection with your meals. Drawing on the latest research, this discussion not only explores the common pitfalls of dietary restrictions but also illuminates the path to enjoying a balanced, restriction-free diet. Whether you're battling food guilt or just curious about mindful eating, this episode provides the insights you need to transform your dietary habits for the better. As always, our conversation is rooted in the most up-to-date scientific findings, ensuring you leave with both knowledge and practical steps to improve your daily life.
Time Stamps:
(3:36) - What is your relationship with food?
(19:10) - Hunger/fullness cues
(37:23) - “Good” vs. “Bad” foods
(50:35) - Mindfulness
(01:03:00) - Trendy Diets
(01:15:24) - Outside Influence
Resources:
-> Access to all 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
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If someone is looking for a complete guide on how to set up the perfect lean bulk.. look no further. Marianna and Tony will take you through all the checkpoints to create a custom plan for specific goals that can be applicable to a variety of body types. As always, this episode is based upon the most recent research and science.
Time Stamps:
(4:15) - Tony's Grandma Taking Creatine
(7:46) - Clean vs. Dirty Bulk
(18:47) - How to Optimize Muscle Protein Synthesis
(38:15) - Calories For Lean Bulk
(56:01) - Protein Goal
(01:02:37) - Supplements to Take
(01:03:46) - Body Fat Percentage Goals
(01:04:24) - Hard Gainers
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
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Another episode of your favorite series: Round Robin. Your hosts, Marianna and Tony, combined four bite-size topics to create one, information packed episode. Tune in to be educated on current topics such as training to failure, water fasting, mushroom supplements, and food combining.
Quick Links:
(4:29) Training to Failure
(17:19) - 3 Day Water Fast
(33:04) - Mushroom Supplements
(51:37) - Food Combining
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
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Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Part TWO of a two part series where your hosts uncover the top 10 trends in fitness that are a COMPLETE waste of your money. They explain why these trends are scams, and how you could save your bank account hundreds if not thousands of dollars just in a few months. As always, your hosts’ points are backed by updated science and research. Enjoy!
Timestamps:
(00:8:50) - Fat Burning Workouts / Spot Reduction
(00:21:18) - Gut Health Supplements
(00:41:45) - Cryotherapy
(00:51:17) - Herbalife, Arbonne, etc. / MLM Supplement Companies
(00:57:00) - Alkalizing Diets/Water/Supplements
Other Episodes Mentioned in Episode:
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Buckle up for part one of a two part series! In this episode, your hosts are uncovering the top 10 trends in fitness that are a complete waste of your money. They explain why these trends are scams, and how you could save your bank account hundreds if not thousands of dollars just in a few months. As always, your hosts’ points are backed by updated science and research. Enjoy!
Timestamps:
(00:03:34) - Athletic Green
(00:22:13) - Reducing Blood Sugar Spikes / CGMs
(00:36:26) - Organic Food
(00:53:26) - LMNT Electrolytes
(01:04:13) - Food Sensitivity Tests
Resources:
Access to all complete 12-week training programs HERE
Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
The Round Robin series has returned! Your hosts, Marianna and Tony, will cover several topics this episode that have been highly requested. In today's episode, yours hosts will cover stubborn fat, women on steroids, and "the pump"!
Time Stamps:
Stubborn Fat - (4:00)
Female Steroid Use - (22:25)
The Science of the Pump - (34:20)
The Yuka App - (44:20)
New Programs:
NEW 12-Week Glute Training Program
NEW 12-Week Upper Body Focused Training Program
FS Premium:
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All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
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Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Marianna and Tony dissected the hard information and made it easier for the masses to understand when it comes to nutrition. In this episode, your hosts are reviewing rules that will equip you with scientifically backed, practical guidelines to apply to your routine. Ultimately, the goal of this episode is to make listeners understand how to reach goals easier and extend your lifespan.
Quick links:
Rule I Taste The Rainbow - (6:00)
Rule II Importance of Protein- (23:20)
Rule III Fiber Intake- (28:41)
Rule IV Adding to Your Diet - (39:37)
Rule V Be Intentional - (50:04)
New Programs:
NEW 12 Week Glute Training Program
NEW 12 Week Upper Body Focused Training Program
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
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Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Today, your hosts are bringing you their top 10 rules to follow to have a well-rounded, successful fitness journey. This list contains rules to follow inside and outside of the gym as well as mentally and physically. Take a listen and see if your routine is missing a few.. if so, that could be what is currently holding you back from your full potential.
Other episodes mentioned in today's episode:
Ep 103 // Top 10 Reasons Your Workout Isn't Getting You Results
Ep 88 // Body Recomp: Lose Fat & Build Muscle At The Same Time (a complete guide)
Ep 83 // How To Fix Your Sleep
Ep 48 // Progressive Overload 101
Quick Links / 10 Fitness Commandments:
Thou shalt not skip cardio (6:28)
Thou shalt follow a training program (14:24)
Thou shalt train using progressive overload (18:36)
Thou shalt leave thy ego at home (24:30)
Thou shalt honor thy rest days (28:21)
Thou shalt not skip thy warmup (38:30)
Thou shalt fuel your body (42:37)
Thou shalt lift heavy enough / RPE scale (51:12)
Thou shalt keep it simple (56:29)
Thou shalt stop comparisons (1:00:00)
New Programs:
NEW 12 Week Glute Training Program
NEW 12 Week Upper Body Focused Training Program
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Let's talk about the biggest muscle in your core: GLUTES. Marianna and Tony will walk you through all the details and plans you need to know to achieve strong and well- developed glutes. Take a listen to this episode to create your own training split to prioritize glute development!
New Programs:
NEW 12 Week Glute Training Program
NEW 12 Week Upper Body Focused Training Program
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Timestamps:
Understanding The Glutes (4:24)
Foundations of Effective Glute Training (23:27)
Exercise Choice (42:00)
In this episode, Tony and Marianna break down the science behind over eating and binging. Because ultimately when a diet fails, it’s due to this. They give you 10 evidence based tips to better manage and ultimately beat over eating so you can lose fat, build lean muscle, and maintain your progress for good.
Quick Links:
Tip 1- (5:43)
Tip 2- (12:55)
Tip 3- (17:08)
Tip 4- (22:00)
Tip 5- (31:52)
Tip 6- (36:05)
Tip 7- (44:06)
Tip 8- (52:54)
Tip 9- (1:00:09)
Tip 10- (1:06:00)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
The crowd favorite series Round Robin is back with another episode. Round Robins are "bite-sized" segments of highly requested topics that do not require entire episodes. In this episode, the hosts will cover: bodytypes/somatotypes; whether or not colostrum supplements are worth the hype; how worried you should be about food coloring, preservatives, and artificial flavoring; and the question of how do I get someone you love or care about to take better care of their health.
Quick Links:
Body types (4:51)
Colostrum Supplements (16:42)
Assisting your loved one (30:40)
Food additives (48:52)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
In this episode, hosts Tony and Marianna chat with Actor Ethan Suplee about his weight loss and addiction journey. They explore the difficulties of maintaining weight loss, the mental parallels between that and beating drug and alcohol addiction, and Ethan's experiences in the entertainment industry. The conversation also covers family dynamics and parenting challenges, especially regarding diabetes and food restrictions. They delve into the effects of social media on eating habits, the importance of planning in overcoming addiction, and balancing authenticity with public perception. The discussion touches on emotional aspects of weight loss, the role of communication in health, and the difference between losing weight and fat. They share personal struggles with self-doubt and public discomfort, along with memorable failures and acting experiences. Ethan talks about his most challenging role and the impact of societal views, concluding with thoughts on future projects. Enjoy today's conversation!
Links from episode:
Free Tools & Calculators HERE!
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
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Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
This episode encourages you to make some realizations about your current routine if you feel as though you're not making progress. Tony and Marianna put together a list of top ten reasons why your workouts are not producing results. Progress can be complex and a lot of factors can play a role; however, it is important to know how to figure out what habits push you forward and what keeps you at a standstill.
Reason 1- You're working out, not training (6:12)
Reason 2- You're not tracking progress (11:11)
Reason 3- You're working out TOO much (18:12)
Reason 4- You're inconsistent (27:34)
Reason 5 - You're always training till failure (33:57)
Reason 6- You're not eating right / Diet (43:54)
Reason 7- You're not lifting heavy (53:58)
Reason 8- You're not prioritizing sleep (54:14)
Reason 9- You're not prioritizing technique (1:01:13)
Reason 10- You're not prioritizing your stress (1:05:31)
FS Premium:
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All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
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Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Join this episode to talk all things cardio! Your hosts aren’t just covering the different types of cardio and how much you need for fat loss or maintaining a lean physique, but actually explaining the different effects cardio specific training has on your health compared to weight training.
Quick Links:
What is your cardiovascular system (7:05)
Main types of cardio (13:01)
Easiest form of cardio (56:11)
FS Premium:
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All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
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Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Today, your hosts of Fitness Stuff for Normal People are diving into the overlooked world of gut health. Your gut health is connected to your metabolism, immune system, heart health, and so much more! Your hosts have created a top ten list of ways to improve your gut health and share that list with you in this episode!
FS Premium:
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All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
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Watch on YouTube: Fitness stuff (for normal people)
Celebrating 100 episodes by doing an updated rendition of one of Fitness Stuff for Normal People's most popular episodes from almost two years ago! In this lengthy episode, your hosts will be reviewing how to successfully set up a fat loss or cutting phase using the most updated research and scientific findings. This episode is applicable for a variety of goal types and body shapes.
FS Premium:
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All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
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Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Amazon Lists from today’s show:
Our Favorite Training & Nutrition Books
Other episodes mentioned in today’s show:
Ep 90 // Unlocking Strength, Muscle Growth & Fat Loss: The Science of Full Body Training
Ep // 77: Building the PERFECT Push/Pull/Leg Split
Ep // 71 Top-10 Scams in the Fitness Industry EXPLAINED (Part 1)
There is one thing that is certain in life: you cannot achieve a goal if you do not know what you are aiming for. Your hosts, Marianna and Tony, will be breaking down the science of how setting goals and being motivated to achieve them, explaining why goals are commonly missed/ failed, and presenting a 5 step outline of exactly how to present goals.
FS Premium:
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All of our FREE Calculators (Protein, calorie, strength, and more)
Legion Athletics:
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Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Join your hosts and head to the promised land.. the land of abs. People have a variety of reasons for wanting to achieve a 6- pack. Today, your hosts will be discussing the actual anatomy of the core which will explain how to realistically achieve abs for different body shapes and different routine styles.
FS Premium:
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Legion Athletics:
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Watch on YouTube: Fitness stuff (for normal people)
On this episode, your hosts Marianna and Tony will be reviewing the best and worst supplements from the year- 2023. This list includes creatine, ashwaghanda, seamoss, and more! Where will your favorites land? Only one way to find out.. take a listen! As always, these reviews are based on science and the most updated research.
Quick Links:
Creatine (3:34)
Athletic greens/ Bloom Greens (10:26)
Magnesium (17:57)
Collagen (22:57)
Peptides (31:59)
Berberine (39:00)
Ashwaghanda (48:17)
Sea moss (51:58)
Beef Liver & Organ (55:03)
Tongkat ali 1:00:00
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
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Watch on YouTube: Fitness stuff (for normal people)
Back by popular demand.. another Round Robin episode to add to the series! These episodes cover popular topics requested by our listeners that do not necessarily require entire episodes by themselves. Today, your hosts are covering a variety of topics including new research on Tongat Ali and boosting testosterone, how to calculate exactly how strong you should be for how long you’ve been training, top 10 fitness books of all time, immune boosting foods and supplements, and things you may not be realizing are causing your digestive issues. As always, these topics are shared with in-depth research and science to back it!
Check out ALL of our Calculators on our NEW WEBSITE HERE!!
FS Premium:
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Legion Athletics Discount:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Links from the episode:
Follow us!
Instagram: @fs.pod
Timestamps:
00:05:00 - Strength Standards
00:18:00 - "Boost" Immune Health
00:42:00 - Tongat Ali & Testosterone
00:51:30 - What's Killing Your Gut Health
01:06:20 - Top-10 Fitness Books of All Time
Your hosts put together a list of top tools to assist you in your fitness journey! This list of top 10 tools is applicable to a variety of goals including shredding fat, break through plateaus, gaining muscle changing daily habits, automate decision making, and so much more. There are also links and lists to the cheapest and most affordable places to get any of these tools for purchase, although most of them are actually free!
Links from episode:
Free Tools & Calculators HERE!
Fitness Stuff Training Programs
LINKS FOR ALL TOOLS FROM TODAY’S EPISODE:
**Top-10 Fitness/Nutrition Books(amazon)
Meal Prep/Cooking Essentials (amazon)
All Free Calculators (Calorie/TDEE, Protein, Diet Start Date, Muscle Gain, etc.)
Stacked Free Workout Tracking App
Cronometer Nutrition Tracking App
FS Premium:
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Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Join your hosts, Marianna and Tony, as they bring you more tools that involve fitness stuff for normal people. Today, your hosts will guide you on how to build a personalized mobility routine from the ground up. Mobility will help you move smoother, add longevity to your training routine so you’re able to work longer without being sidelined by joint issues or chronic tightness, improve your performance in the gym, helping you better activate muscles during each set, which is in turn going to make building muscle and getting stronger easier, and help correct postural imbalances and enhance your recovery along the way!
Links from episode:
Free Tools & Calculators HERE!
Fitness Stuff Mobility Programs
FS Premium:
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Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
Understanding what mobility is (7:33)
Access current mobility (38:18)
Building Mobility Into Your Routine (45:03)
Dos and donts of mobility (1:06:00)
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Watch on YouTube: Fitness stuff (for normal people)
The holidays are right around the corner and so is the potential to derail from your fitness routine and structure. On today's episode, Marianna and Tony will walk you through how to enjoy your holidays while maintaining your progress and routine. The tips learned within the episode are applicable year round!
Links from episode:
Free Tools & Calculators HERE!
$5 Complete Training Programs
FS Premium:
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Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
Nutrition: (19:35)
Training: (39:18)
Mindset: (58:04)
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Join your hosts, Marianna and Tony, to discuss the top 5 ways to increase your lifespan and ensure a healthier overall lifestyle. Sure, the majority goal may be to have a 6 pack; however, it is time to start thinking about making sure that you're capable of enjoying life physically and mentally for as long as possible. If you have a goal of life longevity, taking the steps to get there should start today.
Links from episode:
Free Tools & Calculators HERE!
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
00:18:00 - Sleep
00:29:39 - Alcohol & Smoking
00:45:35 - Step Count & Daily Activity
00:52:00 - Mediterranean Diet
01:08:30 - Muscle Mass & Strength
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Would you rather hear a comforting lie over an unpleasant truth? The fitness industry is full of comforting lies and fairytale stories; however, in today's episode, your hosts are going to lay out the top 10 harsh truths about the industry. It's gonna get uncomfortable. It's gonna get real. Are you ready?
Quick Links:
Comparison- (7:11)
You will never look like your favorite fitness influencer- (14:15)
motivation is fleeting- (19:56)
you’re going to fail.. alot (32:13)
it’ll take a lot longer than you think (36:36)
consistency trumps intensity (41:00)
health and fitness are not the same- (47:45)
too many of the healthiest calories will cause weight gain (53:12)
mental health is crucial- (59:48)
results will come from what you’re doing- (1:04)
Links from episode:
**Free Tools & Calculators HERE!**
FS Premium:
**Sign up for Fitness Stuff PREMIUM here!!**
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
In this episode of the Fitness Stuff (for normal people) podcast, we dive DEEP into the realm of sleep - its importance, the repercussions of neglecting it, and the science-backed solutions to ensure a rejuvenating night's rest. Ever wondered why decision-making feels impaired after a sleepless night? Or why your mood seems unpredictable on those groggy mornings? Discover the short and long-term impacts of inadequate sleep, from cognitive dips to hormonal imbalances. Plus, get insights from compelling research on what you might be missing out on from putting your sleep on the back burner.
The episode isn't just about the problems; it's about solutions. Aligning our lives with our natural circadian rhythms can be a game-changer. We'll discuss how to harness the power of this internal clock and make it work in our favor. From the ideal wake-up routines, daytime habits, to winding down strategies before bed, we guide you on how to optimize each segment of your day. Do you know your chronotype? It's a concept that can revolutionize how you plan your day and when you sleep.
And for those seeking tangible action items, we discuss affordable tools, habits, and even supplements that can elevate your sleep game. Remember, it's not always about the quantity of sleep but the quality.
Sign up for Fitness Stuff Pod PREMIUM for just $5
Legion Athletics
20% Off Legion Athletics here (use code FSPOD at checkout)
Links from the episode:
IMPORTANT NOTE - We are making $0 from any of these links if you purchase from them and are affiliated to them in no way, just the best products we have been able to find for our listeners
Sleep Tools:
Sleep Trackers:
Oura Ring Discount ($40 off any ring)
Whoop Band- not able to find a discount, sorry :(
Apps:
Other mentions:
Examine supplement research database
Spotify Sleep Playlist(12h sound loops white/brown/pink noise)
Episode 37 of FS.POD(What Metrics You Need To Be Paying Attention To On Your Apple Watch, Oura Ring, Whoop, etc.)
TIMESTAMPS:
0:00 Intro/Ads
3:00 Overview of Sleep
8:45 Not Getting Enough Sleep
12:36 Benefits of Sleep
20:00 Sleep Chronotypes
24:00 Circadian Rhythm
30:30 Sleep Apnea
35:30 Sleep Quantity vs. Quality
40:15 The Best Way To Wake Up
53:00 Preparing Your Body For Sleep In The Afternoon
01:04:00 How To Fall Asleep
01:20:00 Sleep Supplements
01:31:15 How To Stay Asleep
01:32:00 Room Temperature
01:32:45 Darkness Tools
01:33:30 Quite Setting
01:34:15 Mattress & Pillows
01:38:10 Mouth Tape
01:39:00 Sleep Meds Warning
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More details on our new High-Frequency Full Body 12-week program:
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This 12-week program is tailored for those at an intermediate to advanced level seeking a fresh approach to take their progress to the next level. It employs a distinct training method, targeting each muscle group 4-5 times weekly for maximum frequency.
Full body training has several distinct advantages including:
The Program Includes:
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Links/research from this episode:
Daily Volume Ceiling Research Review
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Watch on YouTube: Fitness stuff (for normal people)
Timestamps
00:00 Intro
02:30 What Is Full Body Training
08:15 The Three Main Drivers Of Muscle Growth
15:00 Muscle Protein Synthesis Impact
20:00 Norwegian Frequency Project
24:45 Daily + Weekly Training Volume Goals
37:00 Neurological Strength Adaptations
38:45 Overtraining & Recovery
48:45 Days Per Week For Full Body + Steroid Use
53:15 How To Organize Each Workout
55:30 Stimulus : Fatigue Ratio / Exercise Choice
It’s time to talk about.. inflammation.In this episode, Marianna and Tony educate their listeners on what inflammation is, how inflammation manifests in the body, the role one’s diet/ lifestyle plays, anti-inflammatory and pro-inflammatory foods, supplements that help mitigate inflammation, and so much more! Dive on in to see if any myths you’ve been told through the internet or other sources get debunked…your hosts give you information based on scientific facts!
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Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Links from the episode:
Genetic Potential For Muscle Growth Calculator (ankle + wrist measurements)
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Today's episode is tackling body recomposition which is the process of losing fat and gaining muscle at the same time. Even better? Marianna and Tony will be discussing new research on this topic that explains an entire new grouping of individuals who just might include YOU is capable of achieving this. Your hosts will give you every single detail for setting up a successful recomposition and explain whether a recomp, cut, lean, or bulk is best for you.
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Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Links from the episode:
Genetic Potential For Muscle Growth Calculator (ankle + wrist measurements)
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This week on Fitness Stuff with Normal People, your hosts will be discussing metabolism and the truth about "boosting" one's metabolism. Join your hosts to review what metabolism is, how it works, breaking down the major components that make up your metabolism as a whole, what different diseases/disorders cause a slow metabolism, and so much more!
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Join your hosts in covering the top 5 reasons you may not be gaining muscle and getting stronger in your routine. Your hosts will give you the ins and outs and assist you in figuring out why your current routine may not be leading you to success if gaining muscle and strength is your goal.
Links to episodes linked:
Episode 48:
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If It Fits Your Macros is a dietary strategy that revolves around setting a specific calorie, protein, carb, and fat goal, and eating whatever foods you want throughout the day, as long as it hits those targets. Your hosts are going to guide you through the basics and walk you through the science behind it. Will this strategy work for you? Listen to find out!
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Links from the episode:
Legion Athletics Discount: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)
Hey there stunner, are you ready to dive into body image and self- esteem? Your hosts, Marianna and Tony, understand it is a sensitive topic which is exactly why it is worth talking about. Your self-esteem seems to predict success and well-being in life domains such as relationships, work, and health. This episode will cover the role they both play in achieving your fitness goals, relationships, and literally any life goal you have. You will also receive practical actions you can take to improve your body image and overall self-esteem. Quick Links: What is body image? (6:08) You are the story you tell yourself (32:47) Change Your Environment (48:35) Tips for Improving Body Image (56:50) Sign up for Fitness Stuff PREMIUM here!! https://fitnessstuff.supercast.com - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)
Your hosts are playing a game this episode and have to express their educated opinions on some major topics. Marianna and Tony must decide if their audiences' top focuses in the fitness industry are overrated or underrated and why. These topics will fall under the categories of nutrition, lifestyle, training, and/ or supplements. The best part? Your hosts did no prior collaboration to filming. They have no idea where the other's opinion will fall.
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In this episode, some feelings just might get hurt... oh well! Marianna and Tony created a list of characteristics that some influencers you follow just might have that are MAJOR red flags. The fitness industry is so large and there are thousands of coaches/ influencers that will share their opinions on a variety of topics. Your hosts are simply trying to help you narrow down who might be credible and who might just be full of themselves.
Quick Links:
Grocery store goblins (12:30)
In Credentials, We Trust (23:19)
Toxic Wellness Girlies (32:33)
Feral Gym Bros (40:35)
FS Premium
Get a bonus episodeEVERY SINGLE FRIDAY HERE as a part of premium for just five bucks
(plus exclusive discounts, a monthly $300 Legion giveaway, and MORE)
Sponsor links:
Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
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Today, you are in for a treat! One of your favorite series within The Fitness Stuff For Normal People podcast: Round Robin! Your hosts will cover four different topics that do not require the level of detail to fill an entire episode alone; therefore, four awesome mini topics create one phenomenal episode. This Round Robin will focus on Ab Training, Collagen Supplements, HRV (stress recovery), and Oatmeal (yes).
Quick Links: ab training (5:07) collagen (20:03) HRV (37:51) Oatmeal (55:03) FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)
Marianna and Tony give a full breakdown of the top 5 vitamins and minerals that the general population falls insufficient in. This breakdown will review the nutrients that will elevate daily lives and how individuals feel overall when it comes to energy, sleep, fatigue, strength, recovery, longevity, AND MORE! Tune in to learn what exactly these nutrients are and how to fuel your body with them.
RDA vs Optimal intake (8:38)
Vitamin D (19:44)
Calcium (29:45)
Magnesium (40:04)
Iron (51:05)
Potassium (58:20)
Food sources for micronutrients mentioned in the episode:
FS Premium (where we are releasing the 12-week PPL Split this Friday!)
Get a bonus episodeEVERY SINGLE FRIDAY HERE as a part of premium for just five bucks
(plus exclusive discounts, a monthly $300 Legion giveaway, and MORE)
Sponsor links:
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No matter how hard one is training, progress won't peak if recovery is not being achieved. So how can one ensure they are checking all the boxes in their routine and recovery? Marianna and Tony offer a full guide to recovery in today's episode which will focus on muscle soreness/ over training, roles nutrition plays, proper rest, and supplements that can assist along the way. Take a listen and get your beauty sleep.
Quick Links:
Muscle Soreness (9:10)
Nutrition (21:37)
Training (43:55)
Sleep (54:44)
Supplements (1:07:48)
FS Premium (where we are releasing the 12-week PPL Split this Friday!)
Get a bonus episodeEVERY SINGLE FRIDAY HERE as a part of premium for just five bucks
(plus exclusive discounts, a monthly $300 Legion giveaway, and MORE)
Sponsor links:
Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
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In the first of more to come, we are completely breaking down the world's most popular workout split. The Push Pull Leg system. Tony and Marianna break down the pros and cons, who exactly this is made for, and how to set up every last detail of this program for yourself. From exercise choice, weekly training frequency, sets, reps, and rest times, essentially taking care of every second you walk into the gym until you leave. They even made the optimal 12-week PPL training program available for download on the FS Premium page (links down below)
What is it? (6:10)
Other splits and options (9:32)
Choosing a split (12:15)
Who is PPL made for? (14:14)
Days per week (17:31)
Total training volume (20:29)
Reps (29:42)
Exercise choice (39:13)
Sample Split (47:46)
FS Premium (where we are releasing the 12-week PPL Split this Friday!)
Get a bonus episodeEVERY SINGLE FRIDAY HERE as a part of premium for just five bucks
(plus exclusive discounts, a monthly $300 Legion giveaway, and MORE)
Sponsor links:
Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
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If you're in the market for burning fat and looking for assistance from supplements to do so; your hosts have put together your "do and don't" lists based on science and results within the industry. Although there is truly no supplement that can "burn fat" outright, there are some supplements that can assist in the process. On the other hand, there are some supplements that claim to do the impossible and your hosts are here to call them out! Join Marianna and Tony in this episode as they review the top 5 BEST and WORST supplements for fat loss.
Quick Links:
The worst fat burning supplements (11:06)
L Carnitine (14:45)
Garcinia Cambogia (19:10)
Carb Fat blocking supplements (22:34)
Apple Cider Vinegar (28:21)
CLA-Conjugated Linoleic Acid (33:44)
Honorable Mentions (36:10)
The Best Fat Burning Supplements (37:03)
Whey protein or Casein Protein (38:13)
Creatine Monohydrate (45:18)
Caffeine (49:55)
Ephedra/ Ephedrine (56:40)
FS Premium
Get a bonus episodeEVERY SINGLE FRIDAY HERE as a part of premium!!
(plus exclusive discounts, a monthly $300 Legion giveaway, and MORE)
Sponsor links:
Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
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In this episode, Tony and Marianna delve into the top 5 health markers you should pay attention to. These markers are not only important for your overall well-being but also closely linked to all-cause mortality and quality of life. How and why keeping an eye on your blood pressure (even in your 20s...), stress, sleep, step count, and body composition can not just add years to your life, but quality as well.
00:21:30
Steps: 00:42:30
00:51:00
01:05:00
FS Premium
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Since our Round Robin style episode was such a big hit… get ready for ROUND 2! Today breaking down Berberine Supplements (what people are calling “nature's Ozempic”), how to tell exactly how much weight you need to be lifting in the gym by using a tool called the RPE scale, and taking apart the 75 HARD challenge that’s been hot for the past few years, is it good for you? Is it just what you need to break out of this rut? Tune in to find out!
FS Premium
Get a bonus episodeEVERY SINGLE FRIDAY HERE as a part of premium!!
(plus exclusive discounts, a monthly $300 Legion giveaway, and MORE)
Sponsor links:
Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
Extra links (we collect zero commission or payment from these companies, just helpful resources for our listeners):
Marek Health Custom Blood Panel (FS Premium members get an extra 10% off their first lab order)
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Got Milk? I guess we will see after this episode! Join your hosts, Marianna and Tony, as they review the history, benefits, myths, and so much more regarding dairy. Dairy used to be perceived as one of the healthiest foods you could eat; however, over the last decade the table has started to shift and whether milk was "healthy" became questionable. As always, Fitness Stuff for Normal People will bring you an unbiased and scientific explanation for it all.
Quick Links:
what is dairy? (8:28)
lactose intolerant (14:11)
MYTHS
dairy contains dangerous hormones (32:39)
it’s too processed, raw milk is better (43:17)
pus + blood + somatic cells (53:47)
full fat dairy is a threat to heart health (56:57)
Sign up for Fitness Stuff PREMIUM here!!
- Weekly bonus episodes every single Friday answering your questions
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- Member's only downloads/programs/etc.
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Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
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Part two of one of our most popular series yet: Top 10 Scams in the Fitness Industry! There are so many sources that our population grabs their fitness advice from, so how does one decipher what is genuine and what is a scam? Today, your hosts Tony and Marianna finish up this series with your final 5 scams and an explanation as to why results promised and advertised are most likely never seen.
Quick Links:
Scam 5- (10:51)
Scam 4-(19:32)
Scam 3- (39:15)
Scam 2- (52:33)
Scam 1- (1:06:00)
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TODAY your hosts are breaking down five of the top ten scams in the fitness industry, and explaining why they're scams with science. Since they don't like to just point out the problems in this industry, they offer solutions for the problems that these scam products/workouts/diets/etc. try and "fix". Today they cover scams 10-6, and don't miss next week's episode where they finish it off with the top 5.
Quick Links:
Scam 10- (11:32)
Scam 9- (23:46)
Scam 8- (40:49)
Scam 7- (51:00)
Scam 6-(59:44)
Sign up for Fitness Stuff PREMIUM here!!
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Grab your pen and paper because your hosts, Marianna and Tony, are taking us to school this episode. Get ready to understand nutrient absorption and dissect all of the basics. By the end of this episode, you will have reviewed a variety of vitamins and minerals and their role in assisting other nutrients within the body. Some topics that will be discussed and backed by research include different micronutrients, the difference between fat-soluble and water-soluble vitamins, the difference between the absorption of food vs. supplements, and tips on enhancing vitamin and mineral absorption.
Timestamps:
-Micronutrients (5:24)
-Fat-Soluble vs Water-Soluble Vitamins (8:19)
-Micronutrient Bioavailability (18:43)
-Tips for enhancing nutrient absorption (1:00:00)
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ULTIMATE PELOTON GIVE-A-WHEY!! (Through May 31st) $4,000 in prizes - Enter code "FITSTUFF" for 5 free entries
**https://gleam.io/IrFGC/the-strong-inside-peloton-tread-giveawhey**
Legion Athletics:
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Can we be real for a second? There are countless, contradicting statements and claims about how to lose weight on the internet. Today, your hosts Marianna and Tony are going to navigate through the top 5 fat loss myths that may be getting in the way of your progress. Tune into another scientifically proven episode of Fitness Stuff For Normal People to grasp a better understanding of your personal weight loss journey.
Time Stamps and Quick Links:
-Weight loss ≠ fat loss (13:14)
-Starvation mode/metabolic damage (31:04)
-Calorie deficit = Eat less food (41:00)
-Cardio > Weights (49:38)
-Eating healthy = Eating for weight loss (57:44)
ULTIMATE PELOTON GIVE-A-WHEY!! (Through May 31st) $4,000 in prizes - Enter code "FITSTUFF" for 5 free entries
https://gleam.io/IrFGC/the-strong-inside-peloton-tread-giveawhey
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Premium:
Join Fitness Stuff PREMIUM here!!
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Today, Tony and Marianna FINALLY dedicate an entire episode to the MONSTER that is artificial sweeteners... Whenever there are two camps surrounding a topic, like the anti-artificial sweetener camp, and the pro-artificial sweetener camp - the truth often lies somewhere in the middle. Today our hosts discuss:
ULTIMATE PELOTON GIVE-A-WHEY!! (Through May 31st) $4,000 in prizes - Enter code "FITSTUFF" for 5 free entries
https://gleam.io/IrFGC/the-strong-inside-peloton-tread-giveawhey
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Premium:
Join Fitness Stuff PREMIUM here!!
Follow us!
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The study’s referenced in this episode:
1970’s Mice Cancer Study:
https://pubmed.ncbi.nlm.nih.gov/5411626/
AS & Cancer Cohort Study:
https://pubmed.ncbi.nlm.nih.gov/36500986/
Systematic Review and Meta-Analysis on Blood Glucose and Insulin Response:
https://pubmed.ncbi.nlm.nih.gov/32672338/
Sucralose, Monk Fruit and Stevia on blood glucose control:
https://www.nature.com/articles/s41430-018-0170-6
https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0161264&type=printable
https://www.ncbi.nlm.nih.gov/pubmed/28502831
http://www.mdpi.com/2072-6643/10/7/818
Artificial Sweeteners on Gut Health:
https://pubmed.ncbi.nlm.nih.gov/34063332/
https://pubmed.ncbi.nlm.nih.gov/33171964/
https://pubmed.ncbi.nlm.nih.gov/31258108/
https://pubmed.ncbi.nlm.nih.gov/31928558/
https://pubmed.ncbi.nlm.nih.gov/30557670/
https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-w
Artificial Sweeteners on Weight Loss:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/pdf/ijo2015177a.pdf
Hunger, Cravings, and Hormonal Changes:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744961/pdf/OBY-24-297.pdf
https://www.ncbi.nlm.nih.gov/pubmed/23364015
https://www.ncbi.nlm.nih.gov/pubmed/21245879
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438179/pdf/13679_2014_Article_133.pdf
In today's episode, Marianna and Tony will go into a deep dive in supplements on the market that specifically pertain to gut health. These supplements include probiotics, prebiotics, digestive enzymes, L Glutamine, peppermint oil, and greens powder. Your hosts will review each supplement and help you gauge your opinion on them with scientific evidence and research.
Sign up here for premium and the weekly FS Research Review!!!
Sponsor links:
Legion Athletics: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
The Strong Inside: Protein Calculator
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Your hosts, Marianna and Tony, are covering one of the largest and arguably most important pieces to a successful fitness journey: mindset. It's time to tone in on your discipline, motivation, self-control, and whether or not you have a fixed or growth overall mindset. Let's be honest, physically you can only produce or ingest so much. Real transformations come from the mind.
Time Stamps:
will power and self control (7:45)
fixed vs growth mindset (27:04)
developing a growth mindset (32:50)
environment (49:01)
Sign up here for premium and the weekly FS Research Review!!!
Sponsor links:
Legion Athletics: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
The Strong Inside: Protein Calculator
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Ladies and Gents, your hosts are pumped to publish their first "Round Robin" episode. Join Marianna and Tony as they cover some of the most requested topics as several mini series. This week's topics are warm-ups, mini-cuts, probiotics, and L-Glutamine. Tune in to listen in on your favorite topic of this episode or invest some time and become knowledgable on 4 popular topics in today's fitness community.
Sign up here for premium and the weekly FS Research Review!!!
Sponsor links:
Legion Athletics: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
The Strong Inside: Protein Calculator
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Get ready to dive into the fascinating world of blood work and hormones in this episode! Tony chats with Derek, the brain behind MorePlatesMoreDates.com, to explore the ins and outs of blood work, hormone replacement therapy, and more. As an expert in the field, Derek shares some eye-opening insights on why monitoring blood work can play such a massive role in controlling your health. Expect to come away from this episode with a better understanding of why monitoring your labs and hormone levels is so important. Tony and Derek also tackle some of the misconceptions around testosterone and the stigmas associated with hormone replacement therapy.
Timestamps:
00:00:00 Intro/sponsors
00:05:51 Welcoming Derek
00:10:30 Interpreting blood work/Problems with most HRT/TRT clinics
00:16:13 Reference range for hormones/testosterone
00:25:26 Total vs. Free testosterone
00:31:30 Importance of testosterone in women
00:36:11 How to boost testosterone through diet
00:46:32 Other blood markers to keep an eye on
00:54:26 How often to get blood work done
01:01:30 The difference between steroids/SARMs/peptides
Where to find Derek:
Instagram: @moreplatesmoredates
YouTube: @moreplatesmoredates
Mentioned in the episode:
Marek Health Custom Blood Panel
(FS Premium members get an extra 10% off their first lab order)
Sign up here for premium and the weekly FS Research Review!!!
Sponsor links:
Legion Athletics: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.
The Strong Inside: Protein Calculator
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Get ready for a bit of fire and ice with Tony and Marianna in this episode! They're taking a deep dive into the world of heat and cold therapy (in the form of sauna and ice baths) and how they affect our bodies. You'll learn all about adaptive thermogenesis and the different metabolic changes your body goes through to maintain its internal core temperature. These changes include your metabolic rate, white-to-brown fat conversion, anabolic hormones like testosterone and growth hormone, cognition, and even mental health. Who knew a little heat and cold could have such a big impact on our health-span? But don't worry, Tony and Marianna won't leave you hanging. They're wrapping things up with specific protocols for implementing hot or cold therapy in your routine. So whether you're a heat-lover or a cold-blooded creature, there's something for everyone in this episode. Tune in and chill out!
Quick Links:
Changes in Metabolism/ Fat loss (14:57)
Recover + Muscle soreness (22:58)
Muscle growth (26:49)
Changes in mood + Cognition (33:20)
Dopamine (41:55)
Saunas/ heath therapy (49:09)
Performance + Strength (57:16)
Endurance athletes (59:05)
Intro to cardio (1:02:21)
Lifespan + health (1:06:00)
Blood pressure (1:06:49)
Bottom line (1:12:50)
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Sponsor links:
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Extra links (Any links mentioned we collect zero commission or payment from, just helpful resources for our listeners):
Marek Health Custom Blood Panel (FS Premium membersget an extra 10% off their first lab order)
$35 Amazon Blood Pressure Cuff mentioned in the episode
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In this episode we got got the pleasure of sitting down with a talented friend of ours, Ben Carpenter; Personal trainer and author of the new book Everything Fat Loss. Ben has spent a greater portion of his life working in the fitness industry, answering questions with simple, unbiased, evidence based answers. We got the chance to chat with Ben about his own personal experience going from a fitness model to a health and fitness educator. We got a look at the reality of living at an extremely low body fat percentage and how it can take a toll on your mental and physical health. And we also got some sound advice from Ben on how to navigate dietary and weight loss advice on social media . After listening to this episode you'll learn about the importance of body image and motivation for successful weight loss and hopefully leave with a better understanding of how to set weight loss goals realistic for your own unique lifestyle. That just barely skims the surface of this incredible conversation, but we hope you enjoy this one as much as we did!
Everything Fat Loss by Ben Carpenter
Learn more from Ben on social media:
Instagram: @bdccarpenter
TikTok: @bdccarpenter
YouTube: @bencarpenter
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Timestamps:
(00:03:13) Sponsors: Legion Athletic, The Strong Inside
(00:09:48) Health vs. fitness
(00:15:00) Reality of being extremely lean
(00:18:19) Bodybuilding and disordered eating
(00:29:28) Who's dietary advice should you take?
(00:37:03) Health + Fitness red flags on social media
(01:00:46) Metrics of weight loss success
(01:15:39) Intermittent fasting
(01:22:25) body image and motivation for weight loss
Today we sit down for round two with one of our favorite nutrition researchers, Alan Aragon. Jumping between trending topics in nutrition today like some new hot research on plant-based vs. animal-based protein and muscle growth, artificial sweeteners and stroke, the dreaded seed oils, and SO MUCH MORE. We hope you enjoy this one as much as we did!
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Timestamps:
10:30 - Vegan vs. animal protein and muscle growth
30:05 - Artificial sweeteners, cardiovascular disease, and stroke on CNN
48:00 - Seed oils
1:03:20 - BCAA’s
1:10:00 - Intermittent Fasting
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The Strong Inside Protein Calculator
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Today your hosts Tony and Marianna are taking you through their top tips for making a calorie deficit easier so that you can be successful at achieving your weight loss goals. In this episode, you will learn about the most common obstacles that you may encounter at least once on your weight loss journey and how to overcome them. After listening to this episode you’ll learn how to navigate a calorie deficit in REAL LIFE - specific tips for social settings and friend groups, eating out, time constraints, travel, dealing with our least favorite feeling... hunger, and so much more.
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TIME STAM
This week, join Marianna and Tony as they answer the commonly asked question; is a vegan diet the healthiest diet to follow? Tune in to find out what the benefits of a vegan diet are, the potential downsides of a vegan diet, vegan diet myths, and how to make a vegan diet work best for you.
Timestamps:
Does vegan equal healthy? (7:33)
Vegan Diet Myths (17:55)
Vegan Diet Cons (37:09)
Vegan Diet and Digestion (44:48)
How to make a vegan diet work (50:51)
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Do you ever feel like the scale isn't moving even though you dedicated yourself to a fitness lifestyle? There are a variety of factors that could play into an individual's weight loss journey feeling like it is at a stand point. Your hosts separately created their top 5 reasons why this might be happening based on research and scientific studies. Tune in today to hear the second part of this series and hopefully find some answers!
Time Stamps:
Reason 1 (6:22)
Reason 2 (24:11)
Reason 3 (33:26)
Reason 4 (41:00)
Reason 5 (49:05)
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It's estimated that up to 50% of the global population is insufficient in Vitamin D. Join your hosts in today's episode to learn why this vitamin (and hormone...) plays an important role in an individual's overall health and how to improve your personal exposure. Bone health, regulation of testosterone and other sex hormones, fatigue management, and SO MUCH MORE can be influenced by Vitamin D. Tune in to learn more!
Test your levels:
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**We do not take sponsorship money from any of these, we work closely with some companies we believe in like Marek to design what we believe to be a perfect blood test covering all the essentials and then some - for an affordable rate.**
***We also do not have any affiliation with the Amazon Vitamin-D test. We just wanted to offer as many possible solutions as we can, with this looking to be another option if blood work isn't available in your area***
Time Stamps:
Vitamin-D the *Hormone (15:00)
Healthy levels (22:29)
Bloodwork (23:46)
Symptoms (24:17)
Sleep (31:45)
Testosterone (34:09)
Energy/Fatigue (37:38)
Depression (40:38)
Immune health (45:27)
Supplementing with Vitamin D (49:02)
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The celebrities and A-listers are onto something...or are they? Deep dive into research on the weight loss drug ozempic that doubles as medication for type 2 diabetics. Tune in to learn what exactly Ozempic is, what the effects are, and if it is worth investing into for long term results.
What is Ozempic/Semiglutide (7:15)
How it’s used for Diabetes management (11:10)
How that translates to non-diabetics for weight loss (15:31)
Does it work? (21:37)
What happens when you stop taking the medication (27:24)
Side effects (40:09)
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Try not to freak out.. CEO and Owner of Legion Athletics is the guest host today! Mike Mathews walks us through his journey of creating mulitple businesses and outlets, opens eyes to industry scandals, and explains how to find supplements that are healthy for you. He is an open book about his opinions and what he has learned within the industry. Tune in for a very unique perspective.
Quick Stops:
Mike’s Cliff Notes (5:00)
Starting Legion (12:44)
Mike’s Decision Making Mindset (26:00)
Mike’s “Actual Goal" (28:27)
Maneuvering Staying True To Values (34:00)
Moral Bending (37:00)
Shady Manufacturing (43:23)
Under The Public Radar (52:32)
How is this legal? (1:00:00)
What To Look For When Shopping (1:05:00)
Mike’s Approach On Deciding What Supplements He Takes (1:21:00)
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Join your hosts as they tackle the ins and outs of the slang terminology for the body composition known as “skinny-fat.” What exactly is "skinny-fat, does it pose any health risks, and how exactly do we fix it if that's our goal? All these questions and more will be answered inside this episode.
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The second full diet review this podcast has conducted featuring: The Keto Diet. Join your hosts as they do an extensive review on arguably one of the most "popular" fad diets today. Where did this diet come from? What are the restrictions? Proposed Benefits? What is the actual research done to support the diet's claims? All these questions and more will be answered in full.
Episode Quick Links:
-Where the Keto Diet originated (10:00)
- How Keto Works (15:00)
- The different types of Keto Diets (21:00)
- Proposed weight loss advantages to low-carb dieting (29:00)
- Low VS high carb fat loss comparison research (45:00)
- Potential downsides of Keto (48:00)
- The bottom line (57:00)
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Sponsors:
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Tune in for an hour with your male host's strength coach- Joe Stanek. Joe's credentials in the world of power lifting are lengthy and he is eager to share his wisdom with the Fitness Stuff family. Joe is the owner of the gym Gameday Barbell located in Austin, Texas and has trained some of the finest, world champion power lifters. If you're eager to hear from a professional with a relatable perspective- this is the episode for you.
Joe's Socials:
Instagram: https://instagram.com/joe_gameday?igshid=Zjc2ZTc4Nzk=
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Okay, you can stop begging! Part 5 of our most popular series is official here: Studies That Blew Our Minds! Your hosts have each picked studies that altered their ways of thinking and approaching certain aspects of the fitness industry. Join them in this episode for a factual breakdown of unrelated topics that just might blow your mind as well.
Studies mentioned in podcast:
Investigation on the Effect of Oral Breathing on Cognitive Activity Using Functional Brain Imaging
How are habits formed: Modelling habit formation in the real world
Become a premium member and subscribe to our weekly research review?
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As your death gripping your caffeinated drink of choice, let's deep dive into caffeine. In today's episode, your hosts review how to optimize your caffeine intake and give factual statements reviewing the positive and negative results one can experience from a variety of intake levels of caffeine. Should an individual cut out caffeine altogether, strategize a routine, or add more in their daily consumption? Take a listen to find out.
Happy New Year, crazy kids. We cannot wait for 2023 with you.
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Today’s podcast may be the one of the most important so far regarding quality of food in your diet. Your hosts will compare organic and conventional foods as well as farming practices, nutrient quality, and overall safety. Is that organic apple worth the extra dime? The research behind the answer is provided in this episode.
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Class is in session. A simple breakdown to an important concept: progressive overloading. Join your hosts as they create an approachable environment and learning space for individuals in all levels of their fitness journeys. Tony and Marianna will walk you through a full description of what the progressive overload process can look like, explain 10 different methods, and provide over 5 tactics for implementing progressive overloading into your routine.
Become a Fitness Stuff Premium member and gain access to our weekly research review and more here!
Sponsors:
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Okay, you can stop begging! Part 4 of one of our most popular series is official here: Studies That Blew Our Minds! Your hosts have each picked studies that altered their ways of thinking and approaching certain aspects of the fitness industry. Join them in this episode for a factual breakdown of unrelated topics that just might blow your mind as well.
Studies mentioned in podcast:
Lack of access to healthy food may raise risk of death from heart failure
Body Recomposition in Trained Individuals
Genetic background has an effect on the metabolism of essential fatty acids
Episode Corrections:
*From time to time we make mistakes verbalizing what we had written out in our show notes/outline - we make it a point to come back and write the corrected stats in the show notes below*
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Class is in session with your wonderful hosts Marianna and Tony. This episode is a full deep dive on probiotics as Marianna gets nerdy and passionate about all the different strains and species of probiotics, who may need probiotics, what role they play in human health, and how someone could choose the best probiotic for themself.
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It's true. The time has come. This deep dive into your hosts' top favorites and bottom tier supplements has been an episode you all have been borderline rioting to receive. Your hosts will review specifically which supplements have sound scientific backing and are proven to help build muscle, help lose fat faster, increase workout performance, post workout recovery, and improve general health.
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Sponsors:
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Your hosts won't keep you guessing on how they feel about "clean eating"- it is bulls***! What is clean eating? Is it right for you? Are there any negatives to trying this "diet"? The list of questions goes on and our hosts have answers!
Warning: No facts or research came from a TikTok star with zero fitness education. Apologies in advance.
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MISS MARY JANE HAS ENTERED THE CHAT! Your hosts, Marianna and Tony, are reviewing the affects of marijuana and the impact it could have on one's fitness journey. Specifically, they will cover the impact on training when it comes to strength, muscle growth, fat loss, and aerobic performance, and its affects outside of training in factors such as pain management, recovery, and more.
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This topic could arguably be one of the most important when pertaining to releasing factual information. "Binge eating" is a phrase so loosely used in today's society and your hosts are ready to educate their audiences on the true definition, some general steps to breaking a cycle, the psychological aspect, and so much more. This is a layered topic filled with unpacking misinformation and following up with science based education and information.
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A episode topic you all have been inquiring about for awhile: reverse dieting. Join our hosts on this episode full of new announcements and scientific information about an insanely popular form of dieting. If you are interested in being able to define a reverse diet and discover if it may be meant for you, this episode is one worth your while.
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It is no secret that there is a divide in the overall process that men and women should train and/ or plan their workouts to see the most success; however, on today's episode your hosts will help you understand why. Specifically, Marianna and Tony will be reviewing the hormonal differences between the two sexes and how if affects training when it comes to building muscle, potential differences in fiber types, and how each sex responds to intensities.
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Your hosts are beginning a new series: Diet Review. On this episode, Marianna and Tony will explain the pros, cons, and details of an individual participating in the Carnivore Diet. After listening to this scientific based episode, you will be able to determine if this diet which only consists of animal derived products and meats might suit your fitness journey and align with your goals.
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There are a countless number of individuals with an even larger variety of goals that enter the fitness world and search for guidance from coaches. Although every case is different, there is a pattern of success that does not stem from anything physically. Tony and Marianna have come together to create a list of 5 characteristics that their successful clients embody or grasp to some degree. Are some of these characteristics holding you back in aspects of your life? Listen to today's episode and do some soul searching with our hosts!
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One of the most asked about topics is finally being covered by your hosts. We use technology for everything else, so it's time to talk about how to properly track your goals and monitor your health by using any brand of smart watch. Your hosts will talk about the benefits of different brands to their knowledge and also walk you through the most important aspects to look for. After this, you and your robot friend will understand one another a lot better!
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Today's episode features a very special guest! Tony and Marianna are joined by registered dietitian nutritionalist, Deanna! The conversation within this episode is geared towards intuitive eating, overcoming food rules, and body confidence. Come join a safe space to listen about your relationship with food and the impact it may be having on your day to day life.
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Tony and Marianna are here to remove all the fuzzies away from the confusion of plateaus and how to define if you are experiencing one. Your hosts will teach you how to identify if you are experiencing a weight loss plateau, what questions to ask yourself about your routine, and the next steps to take to successfully overcome your plateau. Most importantly? Your hosts discuss how to appreciate the body you are living in during the process of creating a healthier one for yourself.
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An episode the masses have been waiting on! Join Marianna and Tony as they review ten different target points on why your diet could be enabling your fitness goals. Are you eating too little? Are you not consuming the right nutrients? There are a variety of negative contributions that an individual's day to day routine could be experiencing because of a diet that is too small. Luckily, your hosts have done all the research for you and are ready to share!
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The grocery store bandits are back at it again, but this one wears clothes! We are shocked and proud. Join our hosts as they blind react to a video from everyone's favorite and most reputable fitness resource.. TikTok. Marianna and Tony will help guide you and debunk misinterpreted research that has been released to the masses as the "truth". If you've been curious if MSG is more good or bad for your health, take a listen!
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For decades, the fitness industry has become one large game of Telephone. You know.. the game you played in elementary where information is passed along and somehow changes between every individual and in the end is declared as the “final statement”. Today, your hosts are going to tackle the TOP TEN biggest myths in the world of all things fitness. As always, this podcast is based on science and research so you might wanna buckle up for this one.
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Did you run 10 miles, make your closest 10 friends a breakfast buffett, and solve world peace this morning? That girl on your for you page did! Join our newest series which involves your hosts blind reacting to educational, advice, or routine videos regarding health and fitness found on tiktok (the world’s most accurate source).
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Studies. That. Blew. Our. MINDS. (Again lol) Another episode in the popular series breaking down research that absolutely changed what we had previously thought in one area of fitness and health. Marianna reviews certain findings relating fiber intake to MASSIVE health outcomes - while Tony changes what we think about rep ranges in the gym geared towards muscle hypertrophy.
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To cut or not to cut? That is the question. In todays episode, our hosts will take us through all the dos and don'ts if someone is considering a cut/ fat loss journey and how to do sos in a healthy, strategic way. Tune in and learn:
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There are a variety of factors that contribute to your gut health and overall digestion. On this episode, Marianna and Tony dive into the specifics of gut and brain interconnections and the affect that the relationship can have on an individual's everyday life. Tune in and be educated on the enteric nervous system, how the brain influences digestion, connection with stress and digestion, and potential treatment options. In contrast to what the influencers with a discount code may tell you, gut health is layered and more than likely cannot be solved with a singular product.
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What is a lean bulk? On todays episode, your hosts will walk you through a thorough explanation as well as process. Find out if a lean bulk is meant for your fitness journey and how to dissect every aspect from trainings, realistic body goals, macros, calories, definition, and so much more!
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Back at it again with a fan favorites series! Your hosts surprised one another for a live reaction and feedback with four total studies that absolutely blew their minds. The lineup could not be more versatile and relatable. The episode visits quadriceps relation to all cause mortality, multi vitamin + multi supplements, alcohol intake + sleep quality, supplemental assistance programs, and rollie pollies. Yeah, you read that right. Are you ready for your mind to be blown? Go ahead and click play!
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The GOAT of GOAT's. Alan Aragon. Tony and Marianna had the pleasure of sitting down with a pioneer of the industry. Diving DEEP into the plant vs. animal protein debate, talking about who would thrive most off of high - moderate - and low carb intake, and the flexible dieting approach overall. This episode starts by talking about how Alan got started in the industry with an entrepreneurial take - and sails into the nutrition talk around the 30 minute mark. We hope you enjoy.
Get Alan’s book Flexible Dieting on Amazon here.
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This. One. HITS. What was initially planned to be a shorter episode - turned closer to an hour… Tony and Marianna break down exactly how much protein you need to be eating to optimize your goals, how to structure your day to hit that goal, and cover multiple studies to the unexpected (and positive) health benefits you get from a higher protein intake. Learn how to get stronger, leaner, smarter (really? - yes), and live longer.
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Is your water wet enough? Find out on this episode as we dive into the topic of alkaline water with our hosts- Marianna and Tony. Learn how to trust your bodies’ natural acidity and digestive system based on scientific research and not the latest influencer trends!
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The red flags are flying in this topic! This episode covers the infamous 1,200 calorie “diet” that supposedly is universal and caters to all genders and body types. Marianna and Tony assist you in deep diving into your own truth and details surrounding your habits that can assist you in achieving goals.
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Today's most requested deep dive episode: Pre-Workout. After getting asked over 100 questions on our Q&A about the different uses, research, benefits, side-effects, and more about pre workout - we decided to make an hour and half episode. We looked at everything evidence based diving deep into 100+ studies, over 10 of the most used ingredients and their efficacy, and finishing with our Top-3 pre workouts. Buckle up, this one's a doozy.
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Marianna and Tony are stepping out on a limb and trying something new! Join them in exploring different studies on a variety of topics that your hosts found interesting and just had to share. Turn the volume UP and get ready for binge eating, milkshakes, psychedelics, perceptions, and fish oils.
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Deep dive into the sea of fish oils and omega-3s in one of the episodes with the most research and supporting articles that Marianna and Tony have had so far. Your questions simple through complex will hopefully be answered. Learn about the role of fish oils and omega 3s in your diet and what adjustments your mind and body can make by implementing them. These fatty acids are an important factor in one's overall health and our hosts are here to teach you why.
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A topic Marianna and Tony simply have to cover: Cheat days. No matter what your personal health journey looks like, the task of tackling your cheat meals and days and those urges play a role. Be guided through the history of restrictive diets, how to control one’s mindset, learn about refeed days, and become more comfortable with the idea of controlling your diet altogether.
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Fact or Cap? Should an individual have a step count goal of 10,000 steps per day? This episode undergoes chaos as Marianna and Tony express their passion for research based on daily step count movements and the legitimacy of claims on the internet.
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Creating your own individualized training program is as easy as listening to this episode with Marianna and Tony! Learn how to focus on recovery periods, balance intensity, prioritize progress, and find exercises that are best for you and your schedule.
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Tony and Marianna guide their listeners through the possibilities of losing weight without counting calories or macros in this episode. There are a few main focuses in this process which are reviewed and explained including balance with whole foods, limiting processed foods, protein intake, and including fiber. In addition, listeners are encouraged to implement better daily habits to gain more self-control.
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In a space that is constantly changing and evolving like fitness, it’s hard to keep up with what tactics work, which ones could be done better, and which ones are wasting your time when trying to improve your physique. Well today, we welcome THE Bill Campbell PhD.
Bill Campbell Phd is currently a professor of exercise science and director of the Performance & Physique Enhancement Laboratory at the University of South Florida.
His resume includes having published over 200 research articles and abstracts, written 4 books, and over 20 chapters in areas related to physique enhancement, sports nutrition, resistance training, and dietary supplementation. He’s a guy who knows what he’s talking about.
Bill breaks down what principles in fat loss, building muscle, and nutrition & dieting have stood the test of time throughout the decades of his work. What tactics have, and always will help get you leaner, stronger, and more fit - while keeping a maintainable lifestyle.
Download the first issue of Body by Science for FREE on Bill's website ->https://www.billcampbellphd.com/
Bill's Instagram: @billcampbellphd
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Marianna and Tony bring a better understanding to the process of calorie deficits, how to navigate deficit calculators, and controlling one's maintenance. Calorie quantity and quality matter and so does understanding how your body responds to calories. In this episode, gain pure, science based advice on how to start or improve your calorie deficit journey.
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How you thought you burn calories might be all wrong. In this episode Tony and Marianna break down something called your TDEE - or Total Daily Energy Expenditure. This episode is in response to the broken logic of thinking you need to exercise off the calories you eat in order to lose weight.
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Join Marianna and Tony as they discuss Branch Chain Amino Acid Supplements (BCAA'S). The industry has released countless reasons that an individual should take BCAA'S and the results one will eligibly have; however, how much of that advice is based on science and real results? In this episode, receive a greater understanding on the breakdown of amino acids, what claims about BCAA'S are untrue, and what habits one can implement to see proper progress.
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One of the most common questions in today's society is tackled with Marianna and Tony as they uncover the effects of alcohol consumption and discuss lifestyle balance. Does alcohol hinder one’s weight loss or muscle gain journey like some fitness influencers advertise? Find out in this episode and have a better understanding of how our body breaks down and absorbs alcohol.
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A healthy diet, like many aspects of the fitness industry, is far more gray than it is black and white. Tune into this episode to pick apart “clean eating” with Marianna, Tony, and Zach. Zach Coen, also known as the dietician with a beard, creates a warm, educational environment for those who are needing help maneuvering through misinformation regarding the diet and nutrition advice floating the Internet.
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On today's Fact or Crap... the famous green powders supplements. Claims from replacing fruits and veggies in your diet, solving the cure for bloating, better sustained energy throughout the day, and so much more. But do all the claims live up to the hype? Marianna and Tony look at the available research surrounding these supplements letting you know if it's something that should be in your supplement routine for fat-loss, building muscle, or any goal you may have.
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What is the lowest hanging fruit in improving performance, reducing stress, anxiety, and improving overall wellbeing? After today's episode we can confidently say it's the power of our own breath. Today we talk to Shane Hanner, an expert in breath work with decades in combined practice and coaching. In this episode we explore how implementing breath work practices taking as little as 5 minutes can tie into not only performance during training, but anxiety, panic attacks, chronic stress & fatigue, and more. Our breath is the simplest thing we can control to negate the largest impact in regards to so many aspects of our health.
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Let's learn the logistics of Pilates and why it isn't the "lean, mean, long muscle making machine" that the internet is perceiving it as. The current trends are encouraging us to replace our routines with Pilates altogether to get a model-like figure. Are you ready for Marianna and Tony to uncover the truth about this exercise?
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Is there a more talked about, and even controversial supplement other of creatine? Today we break down the single most researched supplement on the market, sorting out what claims hold their water, and which have holes in them. Breaking down the research behind each myth, claim, and trend. We go over who might want to think about taking it, how much to take, when to take it, and everything in between.
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Hold onto your blenders and get ready to dive into one of the most popular "fitness" crazes on the internet: juice cleanses. In this episode, Tony and Marianna dive into realistic aspects of digestion, expectations of weight loss caused by click bait, and how to properly reset your body for realistic goals.
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Whether it's influencers in LA showing off $200 "what I eat in a day" highlight reels or chasing the newest trend that defies common sense, today we talk about what is wrong with the fitness industry. We dive deep into where these trends start, how to navigate the s*** storm of information online, and educate you on what matters most with weight loss, muscle building, and nutrition education.
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In this weeks episode of fitness fact or crap, Tony and Marianna dive into the infamous 12-3-30 treadmill workout. Including a review of the science behind it's claim to be the ultimate "fat-burning" exercise and the difference between burning fat and fat loss. Is this the best workout for weight loss, or just another fitness trend that will soon be replaced?
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Whether it's cancer-causing hot dogs, inflammatory foods, or toxic ingredients, social media is overflowing with anecdotal health claims from anti-science nutrition "professionals". Whether you want to lose weight or just improve your diet, the rise in nutrition science misinformation is making achieving your health and fitness goals harder than ever. Today's episode provides you with tips on how to make the media a more trustworthy place for weight loss and nutrition education.
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