Fitness Stuff (for normal people)

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

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:🧠 How to Train Like an Athlete (Even If You’re Not One)Bodybuilding builds size. Athletic training builds function. We break down the real differences between the two—and how to start blending them for a stronger, more capable, and actually useful body.🍭 Why Some Lifters Eat Candy While They WorkoutYes, it’s real. And yes, there’s a good reason. We’ll explain the science of fast carbs, workout fuel, and why Sour Patch Kids might beat out your protein bar mid-set.🧬 The Hunger Hormone You’ve Never Heard Of: NeuroestrogenA brand-new rodent study found that estrogen made in the brain may play a massive role in appetite control—and it could reshape the future of obesity treatment. Wild? Yes. Relevant? 100%.💉 GLP-1s, Influencers, and the Missing TruthWe talk about the real problem with influencers taking Ozempic or GLP-1s. Spoiler: it's not that they’re using them—it’s that they’re profiting off courses while hiding it. We break down what’s ethical, what’s misleading, and why transparency has to be the standard in the fitness space.—If you're into fitness, health, nutrition, self-development, and learning how to think for yourself in a space full of BS—this is the episode 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:(03:10) - Train Like an Athlete(16:15) - Ozempic 2.0(26:30) - Candy = Better Workout?(40:30) - Influencers Hiding Weight Loss Meds

The podcast delves into the significant differences in fitness training, diet, and recovery between men and women. It discusses how hormones like estrogen and testosterone impact muscle growth and recovery. The hosts reveal why women often benefit from higher workout volumes while men may need more rest. There's also valuable advice on adjusting training during menstrual cycles and dietary strategies for managing PCOS. Overall, it promotes a personalized approach to fitness that respects individual physiological needs.

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