Fitness Stuff (for normal people)

If you're ready to make real, lasting changes in your life, it’s not about what you do once in a while. It’s about what you do every day. In this episode of Fitness Stuff for Normal People, Marianna and Tony share the top habits they’ve added into their routines that changed everything. No trends, no fluff. Just simple, sustainable shifts that actually made a difference. These are the habits that helped us build momentum, stay consistent, and actually enjoy the process. If you’re trying to feel better, think clearer, or take back control of your day, this one’s for you.⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /month⁠⁠⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠⁠⁠BOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(3:50) Ingredient Prep(9:10) Visualization(15:06) Reading(21:49) Waking Up Early(28:20) Walking (10k+ Steps)(29:47) Walking After Meals(32:52) Digital Boundaries(41:09) Meditation(46:55) Time Blocking(52:06) Consistent Check Ins

Half the world will experience a mental health disorder at some point, and what you eat could be making a bigger difference than you think. This week, we're diving deep into the science behind food and mood—how nutrients affect your brain, your stress response, and your overall mental state. We cover everything from neurotransmitters and inflammation to omega-3s, dietary patterns, and why diversity on your plate actually matters. This isn’t about cutting out junk or chasing superfoods. It’s about understanding how your food choices can support your mental health in a real, lasting way.⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /month⁠⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠⁠BOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(4:07) Connection between food and the brain(8:43) Neurotransmitters and nutrients(17:31) Omega-3 & Mental Health/Cognition(20:46) Inflammation and Mental Health(24:32) Dietary Patterns and Mental Health(39:00) Practical Tips for Mental Health Through Food

In this episode of Fitness Stuff (For Normal People), Marianna and Tony dive into the wild world of peptides—what they are, what they’re supposed to do, and which ones are actually worth your time. They cover the big claims around fat loss, muscle growth, brain power, and faster recovery, breaking down the science in a way that actually makes sense. No gatekeeping, no BS—just straight talk on what works and what doesn’t. If you've been tempted by a TikTok ad or just want to understand what the hype is about, this one’s for you.⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /month⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠BOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(7:46) Peptides for weight loss & metabolism(20:26) Peptides for growth & performance(35:30) Peptides for brain health & cognition(44:58) Peptides for recovery & injury

Dive into the world of metabolic adaptation and how your body adjusts in a calorie deficit. Discover the latest research on omega-6 seed oils and their surprising link to inflammation. Learn whether muscle soreness is truly hindering your progress or just part of the journey. Plus, explore the buzz around creatine made for women and whether it really lives up to the hype. A fast-paced and informative session packed with insights that every fitness enthusiast will want to hear!

If you care about living longer and better—this episode is for you. Today, we’re breaking down the 10 most important health metrics every person should be tracking for longevity, backed by research that ties each one to actual lifespan. No fluff—just the hard-hitting stuff that helps you live longer, move better, and feel more like yourself for years to come. Covering resting heart rate, grip strength, mental health, daily steps, VO₂ max, sleep quality, fiber, blood pressure, waist-to-height ratio, and metabolic labs like HbA1c & ApoB plus: how to track them, what your numbers should be, and realistic ways to improve them—without obsessing over every number on a spreadsheet.This is the kind of episode you’ll want to save and come back to. Because your future self will thank you.⁠⁠⁠⁠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:(03:00) Resting Heart Rate(06:53) Strength Tests(15:40) Flourishing Scale(18:58) Daily Step Count(26:45) Blood Pressure(35:11) Waist:Height Ratio(39:34) Sleep Quality(42:23) Fiber Intake(53:32) VO2 Max(59:20) HbA1C & Apo B

Discover why micronutrients are essential for health, energy, and mental clarity, despite the focus on calories and macros. Learn about common deficiencies and the vital roles of nutrients like magnesium, potassium, and iron. Explore the significance of omega-3s and how they often fall short in our diets. Understand the importance of fiber and its impact on gut health. Finally, embrace a colorful plate philosophy for better nutrition and a balanced approach to supplements.

This week, we’re exposing ourselves by ranking the worst health and fitness trends we’ve ever fallen for. Some were popular, some were personal, and all of them were either misguided, unnecessary, or straight-up harmful. From raw vegan diets to daily HIIT classes to chewing gum instead of eating, we’re breaking down what we tried, what went wrong, and how cringe it really was. We’re giving each one a 1 to 10 cringe rating, sharing whether we’re still tempted, and deciding once and for all if we’d ever go back. If you’ve ever gotten caught up in wellness hype or made questionable choices in the name of health, you’re not alone. This one’s for you.⁠⁠⁠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:(3:12) GNC(13:32) raw vegan(20:22) macros(27:58) barrys boot camp(33:02) Apple Cider Vinegar (34:13) fasted cardio(35:29) Intermittent Fasting(40:02) Herbalife(41:54) BCAA(43:43) Food Sensitivity Tests(48:24) Green Juice(57:07) Eating disorder

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