Fitness Stuff (for normal people)

Discover how the placebo and nocebo effects can reshape your biology through belief. Learn about the power of expectation on pain and performance, and how conditioning can influence immune responses. Real-life examples illustrate how mindset can enhance recovery and athletic ability. Explore the ethical use of these effects in coaching and medicine, while uncovering ways to reframe negative beliefs around food. Tips on enhancing health habits through intention and awareness are shared, changing your outlook on what your body can achieve.

Everyone online’s talking about “gut health,” but no one seems to agree on what it actually means. Marianna and Tony break down the science in plain English, explaining what your microbiome does, how it connects to your brain, and what really impacts your digestion and mood. They cover everything from fiber and probiotics to processed foods and the truth about “leaky gut” and gut health tests. No detox teas or gimmicks here, just real research simplified for normal people.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /month⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HALLOWEEN SALE!!!⁠BOGO 50% OFF ALL SUPPLEMENTSBOGO 100% OFF select supplements+ FREE gift card with each orderUse code “FSPOD” at checkoutTimestamps:(3:32) What Is Gut Health / Why It’s Important(6:00) The Gut Microbiome(8:44) The Gut–Brain Connection(12:02) Anxiety, Depression & Gut Health(17:29) Undereating & Slowed Motility(24:16) How Diet Shapes the Microbiome(47:44) Gut Barrier & “Leaky Gut”(52:10) Lifestyle Factors That Affect Gut Health(54:28) Gut Health Myths in the Media

Most people spend way too much time trying to find the perfect workout split, but the name of your split isn’t what builds muscle. The real progress comes from the inputs you put in each week. In this episode, Marianna and Tony break down how to choose the right training split for you based on your goals, schedule, and recovery. You’ll learn how to line up your volume, frequency, and intensity so your training actually moves you forward instead of keeping you stuck. Like every episode of Fitness Stuff, it’s all based on research and facts, simplified for everyone.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /month⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HALLOWEEN SALE!!!BOGO 50% OFF ALL SUPPLEMENTSBOGO 100% OFF select supplements+ FREE gift card with each orderUse code “FSPOD” at checkoutTimestamps:(3:15) What is a Split(8:49) The 4 Things That Matter When Choosing a Split(22:31) Bro (Body Part) Split(29:04) Push–Pull–Legs Split(36:41) Upper/Lower Split(39:02) Full Body Split(40:20) Hybrid Splits

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.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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:(4:03) 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

Michael Smoak, known as HigherUpWellness, is a communicator who uses fitness principles to boost public speaking skills. In this engaging conversation, he explores why many struggle to express themselves and shares tips for clear communication, including the importance of nonverbal cues. He discusses his viral HigherUp Speaking Challenge, which encourages daily one-minute videos to conquer public speaking fears. They also touch on the power of active listening, authenticity, and how vulnerability can enhance connections. Smoak's insights are perfect for anyone looking to improve their communication skills.

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.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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:(6:39) Nicotine(26:00) Food Addiction

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.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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:(2:52) Muscle Loss & Muscle Memory
(12:59) Sugar & Cravings(22:22) Metabolism As You Age
(30:52) Make America Healthy Again (Latest Report)

Discover the truth about dietary supplements as hosts analyze the top five best and worst options. They spotlight whey protein and creatine for their proven benefits, while debunking fat burners and detoxes as mere hype. Learn about the essential roles of magnesium, vitamin D, and fish oil in enhancing bodily functions. The conversation highlights the importance of thorough ingredient scrutiny and urges a focus on whole foods over expensive supplements. Tune in for valuable insights to make informed health choices!

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.⁠⁠⁠⁠⁠⁠⁠⁠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:(2:32) Mistake 1(10:29) Mistake 2 (19:27) Mistake 3(26:08) Mistake 4
(33:06) Mistake 5(39:14) Mistake 6

Carter Gottlieb, a cosmetic chemist and MD/PhD candidate, dives deep into the science of skincare. He debunks common myths about acne, explaining how many treatments exacerbate the issue. Learn why Korean sunscreens are often superior and the truth about retinoids for anti-aging. He also tackles hair loss treatments, highlighting the effectiveness of minoxidil and finasteride, and discusses the crucial link between skin health and overall wellness. Plus, hear the fascinating story of why he implanted a microchip in his hand!