Fitness Stuff (for normal people)

Latest Episodes:

Why You Shouldn’t Eat Clean (How to Lose Fat More Effectively) Oct 13, 2025

Show notes

Everyone says to eat clean, but what does that actually mean? No sugar, no bread, no processed food? Clean eating sounds healthy, but it’s one of the biggest reasons people fail their diets. In this episode, Marianna and Tony break down why that happens and what the research actually shows about long-term nutrition and real, sustainable progress. They unpack the five biggest problems with clean eating, from confusing definitions and rigid rules to how it can quietly hurt your mindset and overall health, and then explain what to do instead. If you’ve ever tried to eat perfectly and still ended up frustrated, this one’s going to make things finally click.

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Timestamps:

(4:03) What “clean eating” really means

(5:16) Problem #1: There’s no formal definition

(9:15) Problem #2: It’s inflexible and unsustainable

(12:31) Problem #3: It doesn’t work for long-term fat loss

(20:01) Problem #4: It’s not necessarily healthier

(25:55) Problem #5: It can lead to disordered eating

(35:30) What to do instead

How to Communicate Like a Pro (with Michael Smoak/HigherUpWellness) Oct 06, 2025

Show notes

In this episode, Tony sits down with Michael Smoak (better known online as HigherUpWellness) to unpack what it really means to communicate better.

They talk about why most people struggle to express themselves clearly, how to get your point across without over-explaining, and what makes people actually listen. Michael shares the story behind his viral “HigherUp Speaking Challenge” and how it’s helped thousands overcome the fear of speaking up, in front of a crowd, or even just in conversation.

From fitness to communication, this episode breaks down the simple skills that change how you connect with people, at work, in relationships, and online.

If you’ve ever felt misunderstood, overlooked, or unsure how to get your message across, this one’s for you.

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ALL of our complete 12-week training programs
Bonus episodes every Friday
Just $5 /month

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Timestamps:

(04:37) Defining Communication and Common Misconceptions

(06:52) The Role of Nonverbal Cues in Communication

(12:07) The Power of First Impressions

(20:14) Active Listening and Filler Words

(25:39) The Value of Practicing Communication Skills

(32:28) Facing the Fear of Public Speaking

(34:10) The Viral Public Speaking Challenge

(38:34) The Power of Posting Publicly

(40:59) The Importance of Doing Hard Things

(44:16) Coping with Personal Loss

(49:18) The Role of Communication in Self-Understanding

(53:46) The Art of Concise Communication

(01:04:09) Balancing Authenticity and Influence

(01:05:46) Understanding the Ego and Authenticity

(01:06:25) The Power of Simplicity in Communication

(01:06:40) The Importance of Authenticity Online and Offline

(01:08:13) Personal Experiences and Sharing Vulnerability

(01:10:20) The Concept of Alter Egos and Authenticity

(01:18:36) Energy, Intent, and Authenticity

(01:25:39) The Role of Communication Skills in Personal Growth

01:32:07 Final Thoughts and Personal Reflections

Nicotine’s Benefits & The Science of Food Addiction Sep 29, 2025

Show notes

Nicotine without the smoke. Food addiction without the diagnosis. On this episode of Fitness Stuff for Normal People, Marianna and Tony unpack what the research really shows when you separate nicotine from cigarettes and vaping, from sharper focus to appetite changes. Then they take on the science of food addiction, a brain hijack that in some cases can be even more powerful than drugs, and open the conversation for all of us to rethink what we thought we knew together.

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Bonus episodes every Friday
Just $5 /month

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Timestamps:

(6:39) Nicotine

(26:00) Food Addiction

How Fast You Lose Muscle, Aging Metabolism, Sugar Cravings, and More Sep 22, 2025

Show notes

Welcome back to Microdose Monday, the series where Tony and Marianna stack smaller topics into one jam-packed episode. Today’s lineup covers the truth about muscle memory and how fast you can really bounce back, a six-month sugar study that busts the cravings myth, the largest metabolism study ever showing no real slowdown from your 20s to 50s, and a candid look at kids’ health policy. Quick, sharp, and packed with research you can actually use, all in one episode.

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ALL of our complete 12-week training programs
Bonus episodes every Friday
Just $5 /month

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Timestamps:

(2:52) Muscle Loss & Muscle Memory 

(12:59) Sugar & Cravings

(22:22) Metabolism As You Age 

(30:52) Make America Healthy Again (Latest Report)

Top-5 Best & Worst Supplements Sep 15, 2025

Show notes

On this episode of Fitness Stuff, hosts Tony and Marianna break down the top 5 best and worst supplements, separating what is backed by research from what is pure hype. They dig into whey protein, creatine, magnesium, vitamin D, fish oil, and more to show which supplements actually deliver results, while also exposing the ones that fall flat like fat burners, detoxes, and overpriced greens powders. Along the way, they share a few honorable mentions from their own supplement stacks and explain why they use them. Fitness Stuff for Normal People is built on research, facts, and giving listeners the tools to make their own informed opinions about health and fitness.

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ALL of our complete 12-week training programs
Bonus episodes every Friday
Just $5 /month

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use code “FSPOD” at checkout

Timestamps:

(4:40) Whey Protein / Protein Powder 

(13:52) Magnesium 

(17:33) Vitamin D + K 

(21:15) Fish Oil / Omega-3 

(28:47) Creatine Monohydrate

(30:42) Honorable Mentions

(39:21) Top 5 WORST Supplements 

(40:33) Proprietary Blends 

(45:10) Collagen Protein 

(51:13) Fat Burning Supplements 

(52:27) Detox / Cleanses 

(56:54) Food Replacements

Top-6 GYM Mistakes Killing Your Gains Sep 08, 2025

Show notes

Working out is tough, but it’s even tougher when the things you’re doing in the gym are holding you back. In this episode of Fitness Stuff for Normal People, Marianna and Tony go through the top mistakes most people make when training. From rest times to tracking your lifts, these are the small details that can completely change your progress. Whether you’re brand new or years into lifting, catching these mistakes will save you time, energy, and frustration. You’ll learn how to train smarter, not just harder, so the work you put in actually pays off. We’ll cover what the research really says and give you practical ways to adjust your workouts starting today.

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ALL of our complete 12-week training programs
Bonus episodes every Friday
Just $5 /month

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BOGO 50% off for your first order + 2X points on every order after that
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Timestamps:

(2:32) Mistake 1

(10:29) Mistake 2

(19:27) Mistake 3

(26:08) Mistake 4 

(33:06) Mistake 5

(39:14) Mistake 6

Skin & Hair Health: What Actually Works (and What Doesn’t) w/ Carter "Eviba" Gottlieb Sep 01, 2025

Show notes

What if everything you thought you knew about skincare, acne, anti-aging, and hair loss was either outdated (or just plain wrong?)

In today’s solo-hosted episode of The Fitness Stuff (for Normal People), Tony sits down with Carter Gottlieb (aka Eviba Carter): cosmetic chemist, MD/PhD candidate, Chief Product Officer at HelloSkin, and one of the most respected voices in the skincare science world.

This is not your typical skincare episode. Carter brings rare depth and clarity to topics normally clouded by hype, influencer noise, and cosmetic marketing.

Together, they explore:

The truth about acne: what causes it, why most “quick fixes” make it worse, and what actually works
Retinoids vs. Retinol vs. Adapalene: the gold standards for acne and anti-aging
The real reason Korean and European sunscreens outperform American ones (and how to get them)
Hair loss 101: minoxidil, finasteride, microneedling, and what makes hair look thicker
Why your skin is a mirror of internal health, and how lifestyle factors like stress, sleep, and diet matter more than you think
The skin barrier, slugging, in-clinic vs. at-home treatments, and what to skip entirely
The future of skincare technology, and how HelloSkin is pushing it forward
And yes, the story behind Carter putting a microchip in his hand

Whether you’re battling acne, trying to keep your skin healthy as you age, or just want to stop wasting money on the wrong products, this episode cuts through the BS and gets straight to what actually works, backed by science, not hype.

Carter's Recommendations & Website

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Just $5 /month

Timestamps:

(2:05) Day-of Acne Fixes

(15:18) Skin-care vs. Acne-care

(37:00) Skin-care + Anti-aging Essentials

(48:00) Korean Sunscreen vs. USA Sunscreen

(51:10) Tanning Peptides

(01:01:24) Carotenoids Supplements For Skin Glow + UV Protection

(01:14:44) Skin Care Routine Fundamentals

(01:29:00) Slugging

(01:39:30) Rise And Fall of Eviba Skincare

(01:53:25) Hair Loss + Thicker Hair Essentials

The Ultimate Recovery Guide: Sleep, Diet, Training & Beyond Aug 25, 2025

Show notes

This week on Fitness Stuff for Normal People, Marianna and Tony flip the script on progress in the gym by breaking down the one thing most people overlook: recovery. You don’t get stronger while you’re lifting, the real growth happens in the hours and days after when your body is given the chance to heal. From the second you rack the last rep to how you sleep two nights later, they walk through the full timeline of recovery and the science behind what really matters. Expect practical takeaways on nutrition, sleep, movement, and supplements, plus a look at which buzzy biohacks are actually worth it. If you’re serious about getting the most out of your training, this episode is your blueprint for making recovery your ultimate performance tool.

ALL of our complete 12-week training programs
Bonus episodes every Friday
Just $5 /month

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Timestamps:

(5:29) The Physiology of Recovery

(9:46) Immediately Post-Workout

(27:03) Nutrition

(45:54) Sleep

(49:04) Active Recovery and Rest Days

(57:23) Alternative Recovery Techniques: Hype vs Science

Is Advil Killing Your Gains (and Lifespan?) + THC for Fat Loss & Building Muscle Aug 18, 2025

Show notes

This week on Fitness Stuff for Normal People, Marianna and Tony are switching things up with the very first SPLIT episode. First, they break down why the painkillers so many of us reach for after a tough workout—ibuprofen, Advil, Tylenol—might actually be stalling your progress and quietly adding long-term health risks. Then they move into the truth about THC and whether it’s really helping or hurting your goals to lose fat, build muscle, and get stronger. Two conversations, one episode, and plenty of takeaways for anyone chasing real results in the gym.

ALL of our complete 12-week training programs
Bonus episodes every Friday
Just $5 /month

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BOGO 50% off for your first order + 2X points on every order after that
use code “FSPOD” at checkout

Timestamps:

(3:10) NSAIDs/Pain Killers

(26:56) THC

Animal vs. Plant Protein, Calorie Tracker Inaccuracies (Apple Watch, Whoop, etc.), and More Aug 11, 2025

Show notes

It’s Micro-Dose Monday on Fitness Stuff for Normal People where instead of diving deep on just one topic we’re serving up four quick hits you’ve been asking for. Today Marianna and Tony are talking about why you can’t trust calorie trackers and the research that proves it, the truth about plant vs. animal protein quality and why Marianna’s opinion has shifted, the FDA’s new rules for what can legally be labeled “healthy,” and the recent Chobani class action lawsuit that has Marianna rethinking her yogurt habit.

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