Fitness sucks. Well, kind of. The last thing needed is another “fitness podcast” to catch you up on the newest trends, fad diets, and fictitious “fat-blasting” workouts that will be dead in the coming decade. The *Fitness Stuff* podcast makes exercise and nutrition science practical. Exposing misinformation in the industry by providing evidence-based education you can trust. Cutting out the bulls*** for normal people like you and I.
Anthony Coffey & Marianna Moore
Your heart beats over 100,000 times a day without a break. And somehow, heart disease is still the leading cause of death. In this episode, Marianna and Tony break down what your heart actually does, what messes it up, and how to take care of it without overcomplicating it.Turns out, about 80% of heart disease is preventable. So we're getting into the stuff that actually matters—like food, workouts, labs to keep an eye on, and what most people are getting wrong.Sign up for Fitness Stuff PREMIUM here!!Access to 10+ complete training programsbonus episodes weeklyJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(4:01) Heart 101(10:03) Starting with Nutrition(28:52) Exercise and Physical Activity(39:44) Weight Management & Metabolic Health (52:12) What to look for
Welcome back to Fitness Stuff for Normal People with Marianna and Tony—where we make the confusing parts of health and fitness make sense. In this episode, we're digging into one of the most underrated parts of your body: your gut microbiome. Most people think it's just about digestion, but this wild ecosystem of over 100 trillion bacteria is actually running the show behind the scenes—impacting everything from your sleep and immune system to your cravings, metabolism, and even how you think and feel. In this episode, we're breaking down the top 3 best and worst things you're doing for your gut, and most of them have nothing to do with food. If you've ever felt like something's been off or harder than it should be, this one might connect the dots. Stick around—it's one of those episodes that just makes everything click.Sign up for Fitness Stuff PREMIUM here!!access to 10+ complete training programsbonus episodes weeklyJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimetamps:(05:27) Why your gut is important (13:44) 3 Worst things(14:40) Overuse of antibiotics (21:32) Alcohol & Nicotine(28:28) Poor sleep & stress(36:59) Under-eating(38:39) 3 Best things (38:47) Prebiotic Fiber(45:46) Exercise / Move Regularly (50:22) Eating a whole foods diet
In this solo episode, Tony flies solo (with Mini Mariana silently judging from the background) and dives into the 5 most powerful skills he's developed over the last decade—skills that have radically transformed his mindset, relationships, career, and health.From mastering communication and emotional regulation, to understanding the underrated power of personal branding, self-auditing, and simply taking imperfect action—this episode is packed with tools you can start using immediately to level up your life.Whether you're deep in your fitness journey, building better mental habits, or trying to grow in your career or personal life, these are the skills that matter more than any hack or shortcut you'll find online. Plus, drop your own life-changing skill in the Spotify comments—Tony's reading them all.Sign up for Fitness Stuff PREMIUM here!!access to 10+ complete training programsbonus episodes weeklyand so much moreLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutLinks to any tools mentioned in the show:Vinh Giang Social's + Youtubehttps://www.instagram.com/askvinh/https://www.youtube.com/@askvinhJoseph Tsar Youtube How To Speak Articulatelyhttps://www.youtube.com/@ttsarTED Talk Youtubehttps://www.youtube.com/@TEDThe Iconist: The Art & Science of Standing Out (book)https://a.co/d/7zgbUlyThe Creative Act (book)https://a.co/d/dVmQIQRMade To Stick (book)https://a.co/d/3pOQIqZScience and Human Behavior (book)https://a.co/d/iMOfI4sBenjamin Franklin's Virtue Checklisthttps://fs.blog/the-thirteen-virtues/Headspace Meditation Apphttps://www.headspace.com/Timestamps: (00:00) Intro(02:20) Why America is fat (tangent)(08:00) What I consider a “skill”(12:55) Communication skills(25:14) Emotional Intelligence (33:45) The art of standing out/branding(44:14) Self auditing(50:32) The ability to take imperfect action
Happy Micro-Dose Monday—Today we tackle 4 juicy topics in one episode instead of dedicating the full hour to just one. Fast-paced, research-backed, and designed to hit you with the good stuff right away.Here's what we cover:
When it comes to fitness advice, there's a lot of noise—and even more bad takes—about how men and women should train, eat, and recover. In this episode, we break down the real, research-backed differences between male and female physiology that actually matter when it comes to lifting, dieting, and making progress in the gym.We unpack things like:How hormones like estrogen and testosterone impact recovery and muscle growthWhether women really “should” lift lighter weightsWhy men might benefit from more rest—but women might thrive on higher volumeHow to actually adjust your training during your menstrual cycleWhat women with PCOS should focus on when it comes to dietAnd why “train like a man, look like a goddess” isn't as far off as it soundsWhether you're looking to optimize your workouts, understand your body better, or just cut through the BS, this one's for you.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics:20% OFF Supplements with Code "FSPOD"Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Timestamps:(02:30) What we're talking about today (07:30) Potential to build muscle(24:00) How to change your workouts(30:56) Cycle Syncing(35:17) Nutritional Differences
Today's episode is a little different. Marianna and Tony aren't just talking about what habits to build—they're breaking down the science of how to actually break the bad ones already running on autopilot. About 43% of what you do each day is completely habitual, and some of those habits might be the reason you're stuck. This episode dives into the brain science and gives you five clear steps to replace the bad with better.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics:20% OFF Supplements with Code "FSPOD"Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Timestamps:(5:33) What is a habit?(19:15) Habit Myths(30:12) 5 Steps to ACTUALLY Break Bad Habits (31:13) Step 1 (36:47) Step 2 (42:02) Step 3 (48:07) Step 4 (51:41) Step 5
It's that time of year again—spring hits, and suddenly summer is right there, staring you down in your swimsuit. You look in the mirror and think: should I have started something weeks ago?In this episode of Fitness Stuff for Normal People, Marianna and Tony break down exactly what to do—and what not to do—when you're looking for fast results before vacation. Spoiler: crash diets and panic workouts aren't it. If you're feeling the pressure to fix it quick, this one's for you.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics:20% OFF Supplements with Code "FSPOD"Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Timestamps:(05:13) What NOT To Do(22:03) What TO Do
Creatine — it's not just for gym rats. While it's one of the most studied and effective supplements for strength and performance, new research suggests it might do a lot more. From heart health and healthy aging to cognitive function and mental health, creatine's benefits go way beyond muscle. Today on Fitness Stuff for Normal People, Marianna and Tony break down what the science actually says and whether it's something everyone should consider.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics:20% OFF Supplements with Code "FSPOD"Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Timestamps:(07:48) Depression / Mental Health(15:26) Cognitive Enhancement and Neuroprotection Against Age-Related Cognitive Decline(22:56) Better Aging (27:28) Improved Energy Metabolism for Chronic Fatigue Conditions(32:31) Heart Health
In today's episode, host's Tony and (mini) Marianna go over the Top-5 data backed ways to increase your lifespan and longevity. The content is geared towards providing practical and research-based strategies to help you live a longer, healthier life, along with covering some of the most trending longevity and health trends to see which one's are overhyped, and which one's might be worth paying attention to—like red light therapy, methalyne blue, and others. This episode aims to offer actionable insights that can easily be applied to improve your overall well-being and longevity.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics:20% OFF Supplements with Code "FSPOD"Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Timestamps:(07:37) Muscle/Strength(15:19) Social Connection(24:00) Walk More(28:30) Alcohol/Cigarettes(35:09) Sleep(44:45) Red Light Therapy(46:49) Red Light Masks(49:44) Methylene Blue(53:29) NAD+/NMN(55:45) Intermittent Fasting
Today on Fitness Stuff for Normal People, Marianna and Tony are getting in the trenches to talk about something we all know too well—dieting sucks. There's no sugar-coating it, and there's definitely no way around the discomfort that comes with a deficit phase. But the goal of this episode is to make it suck less. They're breaking down real, actionable strategies to help you navigate your diet in a way that actually feels doable, so you can make it through without completely hating every second. Come to this podcast for research-based conversations that cut through the noise and help you do fitness the smart way.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics:Bigger, Leaner, Stronger (book)20% OFF Supplements with Code "FSPOD"Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(6:01) Learn How to ACTUALLY Cook(11:21) Eat a High Protein/Fiber Diet (19:39) Mini Cut vs. Normal Cut (24:33) Don't cut out all the foods you enjoy (35:33) Play with meal timing
You know what day it is—it's Micro-Dose Monday, baby. On this week's episode of Fitness Stuff (for Normal People), Marianna and Tony are ditching the deep dive to bounce through a buffet of your most-requested micro-topics. Instead of zooming in on just one thing, we're making the rounds and hitting four big questions that have been stirring up your group chats and gym convos. Short, sweet, science-backed. Just how we like it. Perfect for a walk, a commute, or any time you want the facts without the fluff.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics:Bigger, Leaner, Stronger (book)20% OFF Supplements with Code "FSPOD"Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(3:59) HIIT vs Incline Walking(12:50) New Research on Seed Oils(26:00) How much protein can you absorb in one sitting?(35:55) Red dye 3 ban in US
You know what's hard? Working out. Sure, it can be fun — but let's be honest, it's hard. Getting to the gym consistently takes real effort, and if you're like most normal people, you want to make sure every second you spend inside the gym actually counts. In this episode of Fitness Stuff (for Normal People), your hosts Marianna and Tony are breaking down the Top 10 reasons your workouts aren't getting you results. From what you're doing during your workouts to how you're recovering outside of them, they're calling out the most common mistakes and helping you make the most of your time, effort, and sweat.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics:Bigger, Leaner, Stronger (book)20% OFF Supplements with Code "FSPOD"Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(5:29) Working Out, Not Training(10:10) Not tracking progress(14:31) You're always training to failure (26:23) You're inconsistent (35:26) You're working out TOO much(37:58) You're not fueling yourself towards your goal (diet)(43:12) You're not lifting heavy enough (46:28) Sleep isn't in check (48:26) Not prioritizing technique or form (52:00) You're stress isn't in check
You're putting in the work, showing up at the gym, and doing everything right—or so you think. But what if a few everyday habits are quietly sabotaging your progress? In this episode, Marianna and Tony break down the top 5 things outside the gym that could be killing your gainz and holding you back. They'll cover what to watch for—and exactly how to stop them in their tracks.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:Legion Athletics 20% Off With Code: "FSPOD" HERE!Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(3:04) Your Sleep Sucks(13:38) You're Not Managing Stress(26:56) You're Not Active Enough Outside of The Gym(36:49) You're TOO Active Outside of The Gym(44:12) You're Nailing Calories, But Not Micros
Lemme ask you this—are you putting in the work, hitting the gym, and doing everything right… but still not seeing results? Yeah, that's frustrating. In this episode of Fitness Stuff for Normal People, Marianna and Tony are breaking down five of the most common (and most believed) fitness myths that could be secretly holding you back. From cardio vs. weights to calorie deficits, supplements, and the biggest scapegoats in the industry—it's time to separate fact from fiction. They'll dive into why these myths aren't true, what the actual science says, and what you should be doing instead to finally start making progress.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:Legion Athletics 20% Off With Code: "FSPOD" HERE!Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(2:52) ChatGPT rabbit hole you didn't see coming(6:24) Cardio > Weights(16:57) Supplements(28:15) Calorie Deficit = Eat Less Food(36:21) All IN or All OUT(44:20) Seed oils, sugar, cortisol, insulin, etc.
What if you think you're absolutely crushing it in the gym, but in reality, you're spinning your wheels and moving backward without realizing it? In this episode of Fitness Stuff for Normal People, Marianna and Tony are breaking down over-training—what it actually is, how to spot it before it becomes a problem, and the signs that you've already pushed too far. Because training hard is great, but training smart is what actually gets results. They'll cover the red flags that signal you're creeping into burnout territory, what happens when you ignore them, and—most importantly—how to pull yourself out if you've already overdone it. If you want to make real progress instead of just wearing yourself down, this is one you don't want to miss.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:Legion Athletics 20% Off With Code: "FSPOD" HERE!Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(5:51) What is Overtraining?(11:54) Leading Indicators (18:17) Concurrent Indicators(32:56) Lagging Indicators
Biohacking has become one of the biggest wellness trends online, with people trying everything from supplements to sleep hacks in the name of better health and performance. But with so much information out there, it can be hard to know what's actually backed by science and what's just clever marketing. In this episode of Fitness Stuff for Normal People, we're breaking down some of the most popular biohacks — from nutrition and peptides to sleep optimization and even a few unconventional practices we've tested ourselves. Whether you're curious about where to start or just want to know what's worth your time, we're separating the facts from the fiction to help you make more informed decisions.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:Legion Athletics 20% Off With Code: "FSPOD" HERE!Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(3:56) What Is Biohacking(9:45) Biohack's For Waking Up (22:40) Nootropics + Smart Drugs(46:43) Biohack's For Work(53:40) Peptides?(58:31) Biohack's For Sleep
Back in 2021, Ozempic quickly rose to fame as a “miracle” weight-loss drug—but at the time, fewer than 10 human studies existed to genuinely assess its safety and effectiveness. Today, with over 20 completed or ongoing trials, we have a much clearer understanding of Ozempic and other GLP-1 medications. In this episode, Marianna and Tony revisit the topic to deliver the most current, evidence-based insights and usage recommendations. Tune in to get the facts, updated science, and practical advice—without the hype.Sign up for Fitness Stuff PREMIUM here!!Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:Legion Athletics 20% Off With Code: "FSPOD" HERE!Tools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(3:13) The Truth About Ozempic(14:53) Science of GLP-1s?(21:47) Right & WRONG Ways It(46:36) Hidden Dangers
You ever do all the right things and still feel like nothing is working? Like when you water a plant every day, give it sunlight, even talk to it, and somehow it still dies. Or when you're doing everything right to lose fat—hitting the gym every other day, prepping your meals, even sending up a little prayer—but the scale won't budge. It's frustrating, and we've all been there. In this episode of Fitness Stuff for Normal People, we're breaking down the five biggest reasons you're not losing weight, even when it feels like you're doing everything right. Spoiler: it's probably not what you think.Legion Athletics Discount:Legion Athletics 20% Off With Code: "FSPOD" HERE!Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveawaysTools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(15:14) Underestimating Calories In(16:30) Overestimating Calories Out(24:22) You're Not Moving Enough(30:35) Your Lifestyle Sucks(41:24) You Aren't Consistent / Your Expectations Aren't Realistic
It's Micro-Dose Monday—a crowd favorite series on Fitness Stuff for Normal People! Your hosts, Marianna and Tony, are pumped to bring you four hot topics, bouncing from one to the next: new research on creatine's surprising role in depression, the science behind “sugar addiction,” how to fix the dreaded “skinny-fat” look, and the latest findings on lead lurking in protein powders. No deep dives here—just straight facts, no fluff, and everything you need to stay informed without the BS. Whether you're sipping your morning coffee or hitting the gym, this rapid-fire episode is the perfect way to start your week.Legion Athletics Discount:Legion Athletics 20% Off With Code: "FSPOD" HERE!Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveawaysTools mentioned in episode:Fitness Stuff Calculators (Calorie, Protein, etc.)Meal Prep Essential's Amazon ListEat This Much Meal PlannerTimestamps:(3:34) Creatine + Depression(12:19) Sugar Addiction(32:34) How to Fix "Skinny-Fat"(44:06) Lead in Protein Powders?
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. Legion Athletics Discount: Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List Eat This Much Meal Planner 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. Legion Athletics Discount: Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List Eat This Much Meal Planner 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! Legion Athletics 25% Off FOR LIFE Deal: Legion Athletics 25% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! - Access to ALL advanced 12-Week Training Programs - Bonus podcast episodes EVERY Friday answering your questions - Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List 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. Legion Athletics 20% Off FOR LIFE Deal: Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List Eat This Much Meal Planner 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! Legion Athletics 20% Off FOR LIFE Deal: Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List Eat This Much Meal Planner 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! Legion Link: Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) 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. Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) 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! **CORRECTION** BOGO 75% OFF Legion's entire site + FREE GIFT on orders over $99 (December 1-8) Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) 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! Legion Athletics BLACK FRIDAY BOGO 50% OFF SALE: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Legion Athletics Discount Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) 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
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! Legion Athletics Black Friday Sale HERE!! (BOGO 50% OFF) Free Tools: Calorie Calculator Protein Calculator Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion Supplement giveaways Advanced 12-Week Training & Mobility Programs 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! Tools Mentioned: Calorie Calculator Protein Calculator Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion Supplement giveaways Advanced 12-Week Training & Mobility Programs Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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. Legion Athletics BLACK FRIDAY BOGO 50% SALE: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. All 12-Week Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Legion Athletics Discount Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Time Stamps: (6:45) What is Magnesium (12:48) What happens if you don't get enough (31:22) How to get enough
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. All 12-Week Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Legion Athletics Discount Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) 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. BOGO 50% LEGION PROTEIN SALE: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. All 12-Week Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: ***Fitness Stuff Calculators (Calorie, Protein, etc.)*** Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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! 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. 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
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