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    Health & Fitness

    Fitness Stuff (for normal people)

    Evidence based meets real life.

    Advertise

    Copyright: © Tony and Marianna

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    Latest Episodes:
    Ep // 69 Top 5 Fat-Loss Myths Getting In The Way of Your Progress May 22, 2023
    Show notes

    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!!


    Follow us!

    TikTok: @fs.pod

    Instagram: @fs.pod

    Facebook: Fitness Stuff (for normal people)

    Watch on YouTube: Fitness stuff (for normal people)

    Ep 68// Artificial Sweeteners: Sugar-Free But at What Cost? May 15, 2023
    Show notes

    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:

    • What the different artificial sweeteners actually are... (because you can't lump them all together)
    • The difference between natural zero-calorie sweeteners like stevia & monk fruit - And artificial zero-calorie sweeteners like aspartame & saccharin
    • The individual sweeteners and their impact on specific health outcomes like cancer, diabetes, weight gain, and more
    • And the doses of each that seem to be completely safe, and when they might start to impact you


    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!

    TikTok: @fs.pod

    Instagram: @fs.pod

    Facebook: Fitness Stuff (for normal people)

    Watch on YouTube: Fitness stuff (for normal people)



    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/pubmed/?term=Low-calorie+sweeteners+and+body+weight+and+composition%3A+a+metaanalysis+of+randomized+controlled+trials+and+prospective+cohort+studies

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/pdf/ijo2015177a.pdf

    https://www.ncbi.nlm.nih.gov/pubmed/?term=The+role+of+low-calorie+sweeteners+in+the+prevention+and+management+of+overweight+and+obesity%3A+evidence+v.+conjecture

    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

    Ep 67 // Gut Health Supplement Round-Up: Probiotics, L-Glutamine, Greens, Peppermint Oil, and More May 08, 2023
    Show notes

    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


    Follow us!

    TikTok: ⁠⁠⁠@fs.pod⁠⁠⁠

    Instagram: ⁠⁠⁠@fs.pod⁠⁠⁠

    Facebook: ⁠Fitness Stuff (for normal people)⁠

    Watch on YouTube: ⁠⁠⁠Fitness stuff (for normal people)⁠

    Ep 66 // The Mindset Shift: Mastering the Inner Game and Mental Barriers in Fitness May 01, 2023
    Show notes

    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


    Follow us!

    TikTok: ⁠⁠⁠@fs.pod⁠⁠⁠

    Instagram: ⁠⁠⁠@fs.pod⁠⁠⁠

    Facebook: ⁠Fitness Stuff (for normal people)⁠

    Watch on YouTube: ⁠⁠⁠Fitness stuff (for normal people)⁠

    Ep 65 // Warm-Ups, Mini-Cuts, Probiotics, L-Glutamine, and more Apr 24, 2023
    Show notes

    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


    Follow us!

    TikTok: ⁠⁠⁠@fs.pod⁠⁠⁠

    Instagram: ⁠⁠⁠@fs.pod⁠⁠⁠

    Facebook: ⁠Fitness Stuff (for normal people)⁠

    Watch on YouTube: ⁠⁠⁠Fitness stuff (for normal people)⁠

    Ep 64// Derek, More Plates More Dates: Testosterone, TRT/HRT, Hormone Optimization, and Blood Work Apr 17, 2023
    Show notes

    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

    moreplatesmoredates.com

    Intelligent Shop

    Gorilla Mind


    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


    Follow us!

    TikTok: ⁠⁠⁠@fs.pod⁠⁠⁠

    Instagram: ⁠⁠⁠@fs.pod⁠⁠⁠

    Facebook: ⁠Fitness Stuff (for normal people)⁠

    Watch on YouTube: ⁠⁠⁠Fitness stuff (for normal people)⁠


    Ep 63 // Ice Bath & Sauna: For Health, Performance, Recovery, and More... Apr 10, 2023
    Show notes

    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)


    Join our WEEKLY RESEARCH REVIEW HERE!!


    Sponsor links:

    Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.


    The Strong Inside Protein Calculator HERE (yeah… it’s 100% free)


    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


    Follow us!

    TikTok: @fs.pod

    Instagram: @fs.pod

    Facebook: Fitness Stuff (for normal people)

    Watch on YouTube: Fitness stuff (for normal people)

    Ep 62 // Ben Carpenter: Health vs. Fitness, navigating dietary advice on social media, body image & motivation. Apr 03, 2023
    Show notes

    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

    ⁠⁠Sign up for premium and the weekly FS Research Review⁠⁠ Thank you to our sponsors

    Legion Athletics: ⁠⁠Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠

    The Strong Inside: ⁠⁠Protein Calculator⁠⁠


    Follow us!

    TikTok: ⁠⁠@fs.pod⁠⁠

    Instagram: ⁠⁠@fs.pod⁠⁠

    Watch on YouTube: ⁠⁠Fitness stuff (for normal people)⁠


    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

    Ep 61// Alan Aragon: Animal vs. plant protein for muscle growth, artificial sweeteners and heart health, & seed oils Mar 27, 2023
    Show notes

    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!


    ⁠Sign up for premium and the weekly FS Research Review here!!⁠


    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


    Legion Athletics:

    ⁠Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.⁠


    The Strong Inside ⁠Protein Calculator⁠


    Follow us!

    TikTok: ⁠@fs.pod⁠

    Instagram: ⁠@fs.pod⁠

    Watch on YouTube: ⁠Fitness stuff (for normal people)⁠

    Ep 60 // 5-Ways To Make A Calorie Deficit Easier: Tips for successful weight loss Mar 21, 2023
    Show notes

    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.

    $5 for your first month of premium here!!



    Legion Athletics link and code:

    ⁠Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.⁠

    Follow us!

    TikTok: ⁠@fs.pod⁠

    Instagram: ⁠@fs.pod⁠

    Watch on YouTube:⁠ ⁠Fitness stuff (for normal people)⁠


    TIME STAM

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