Look Good Move Well
Fresh ideas for your training, nutrition, and lifestyle to immediately put to use. Hosted by Marcus Filly, the founder and CEO of Functional Bodybuilding, and CMO Satya Khan. They discuss avoiding burnout, keeping your passion alive for training, and fueling your body and mind so you can look good and move well now and for years to come.
Episodes
Powerlifting x FBB
Marcus takes on the big lifts to hit some big goals by his 42nd birthday. How to get strong and build technique - without breaking your body down. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/
Things We Judge You For (With Love)
It made sense at the time - until it didn't. We've all taken some wrong turns when we were first learning more about fitness. But because we care, we're here to set you straight on common fitness advice we hear that make us raise an eyebrow - and what we'd do instead. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: Transparent Labs https://athlete.transpare
I Gained 5 Pounds Overnight
Why the scale fluctuates so much, even when you're doing the right things - and how to use this info to make sure you stay on the right track. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuildi
Tracking Tough Love
At some point on the path to changing your body, health, or fitness, tracking your food stops being optional — it becomes the only logical next step. And yet people resist. We make the case for going all in on tracking, at least for a period of time: why it works every single time when you actually commit to it, what you're missing when you don't, and the rewards waiting on the other side. Get ou
1 Thing to Double Down On
We asked a group of clients what one thing they want to double down on to make the most impact this month - and all of them said the same thing. But first, you'll need to weigh the pros and cons of actually changing it. If you're always getting sidetracked with your fitness this episode is for you! Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free
The Effort Gap (And How to Bridge It)
Knowing what intensity is required to actually change your body is a skill - and most people never develop it. Today we cover warmup strategy, auto regulation, understanding failure safely, and why these habits make training more engaging for athletes who want more than just checking a box in the gym. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT dri
The Long Game: Mental Breaks In Fitness
Real body transformation isn't a straight line - and the mental game matters just as much as the physical one. Sometimes the most strategic move - a mini cut, a diet break - doesn't match your ultimate goal. But it will keep you in the game long enough to get there. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free
Doing What Works VS. Doing More
More workouts, steps, and cardio sound like the right answer - but what if it's actually keeping you stuck? Today we share how a client broke through a months-long plateau not by adding more effort, but by pulling back. If you've ever felt like you're doing everything right and still not progressing, this one's for you. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free
From Abs to Present Dads
Fitness is often the door, not the destination. Today we take you inside some of the client journeys that started as a quest for a better body, and transformed into something way more - spanning career, relationships, and becoming better parents. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free
The Gift of Fear (In Fitness)
There's a version of training that stays comfortable forever. And then there's what happens when you step into something that scares you - a competition, a change in your body, being seen. Here's what fear in fitness feels like, what it's for, and what becomes possible when you face it fully. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free
Longevity Blueprint For Less
You don't need to spend $2m per year on longevity like Bryan Johnson does - and it doesn't have to take a ton of time. Here's what to do in your training and lifestyle to live well longer. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly
Cortisol, Belly Fat, & Hormone Function
Clearing up the cortisol confusion: what it is, what it does, and how to manage it for fat loss and optimal hormone function. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/
Be Flexible
Stretching is uncomfortable and easy to skip. It's also a simple practice that has a lot to offer. Today we revisit this foundation and what Marcus has learned from two weeks of dedicated flexibility practice. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: ht
The Chips Are Fine
Ever opened the cabinet and just grabbed whatever was there? Of course - and it doesn't always mean you've failed to plan. It might just be a clue that your system needs an upgrade - and getting 80% of the way there instead of 100% can help you work with the chaos instead of fighting against it. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free
The Zero Cardio Fat Loss Plan
A client wants to lose 15 pounds in 12 weeks, and Marcus gives surprising advice: cut the cardio. In this episode, we lay out the exact order of operations for repeatable fat loss for busy people in a pyramid-shaped plan — and how most waste effort in all the wrong areas. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Sponsored by TPL: https://athlete.transparentlab
The Easy Way Out
Our world is engineered for comfort — food delivered to your door, endless entertainment at your fingertips, and now drugs that make weight loss effortless. But who really benefits when every friction point gets removed? We make the case for choosing the harder path: movement, strength, and taking back ownership of your health before the food, entertainment, and pharmaceutical industries do it for
Peptides, Prescriptions, and the Wild West of Modern Healthcare
Healthcare used to be simple: you trusted your doctor, and they guided you. Now we're bombarded with direct-to-consumer treatments, online prescription services, and buzzy compounds like peptides — some promising, some overhyped, most confusing. In this episode, we cut through the noise, explain what peptides actually are, and lay out a framework for making smart decisions: get your bloodwork, nai
Jazzercise, Cabbage Soup, and the Fitness Myths We Inherited
The fitness habits our parents modeled came with an unspoken goal: get smaller. In this episode, we look back at the diets and workout trends we grew up around, and talk honestly about what we're choosing to model instead - strength, protein, and a relationship with food that isn't about punishment. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well
Getting Back to Tracking Food
A vulnerable discussion on why nutrition can feel isolating and exhausting, especially when past success came with trade-offs. We talk about resistance to tracking, redefining balance, and building a system that includes pleasure, support, and progress. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly Try Functional Bodybuildi
Stop Chasing Body Fat % (Meet FFMI)
Body fat percentage dominates fitness conversations, even though it mostly rewards weight loss and aesthetics. We dig into FFMI (Fat Free Mass Index) and why prioritizing muscle mass reframes success toward long-term performance, resilience, and real health. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Try Functional Bodybuilding free with a 2 week trial of my Per
Is Training for Longevity a Cop-Out?
Today we challenge whether prioritizing longevity and "just staying healthy" is masking your fear of failure - and why aiming a little higher might be the most longevity-friendly move of all. Our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free
Workouts That Set You Up to Fail
If you succeed at 100% of your program, you're probably not being challenged enough.
Don't Stop When It Hurts
Hot take: training around pain is more necessary than we might think. Here's how to do it so you get better, not worse.
3 Contrarian Fitness Beliefs
Our takes on cardio, carbs, and specialized workouts might surprise you. Here's why they're worth considering to look good and move well. SPONSOR: LMNT drinklmnt.com/marcusfilly
What We Want to Learn About Fitness
Training is a lifelong practice - and there's always more to uncover. Here are the answers we'll be seeking about fitness in 2026.
12 Fitness Lessons from 2025
We're recapping what we learned last year about fitness, highlighting the most impactful things to keep in mind as you head into this year
3/60/10: How Far 3 Hours Can Take You
Spending a lot of time in the gym, but still don't look or feel the way you want? We break down why 3 total lifting sessions and 60 min of cardio per week, plus 10k steps a day is magic for changing your body.
Should Mark Get Knee Surgery?
You hurt your knee, got an MRI, and the doc says surgery might help. What to do? How Marcus assessed Mark's situation, and what he recommended instead. Sponsor: LMNT drinklmnt.com/marcusfilly Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/
Shoes, Sleeves, Straps, & Support
Little things, big impact - how to use training tools for more gains, better workouts, and more stability over time.
Innermost Thoughts in the Gym
What goes through your mind as you move through your workout to make sure you get what you want from it? We share how we approach training beyond just checking the box.
Our Take on GLP-1s
Getting skinny vs. getting strong, and what the long-term outlook looks like - whether you take weight loss drugs or not.
Sustainable Intensity
Two surprising words that go great together - we cover how to increase your intensity to get fitter without burning out and breaking down. Sponsor: LMNT drinklmnt.com/marcusfilly Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/
Real Life Holiday Hacks
Getting realistic about holiday temptations, and how to handle them without January regret. - Best deal ever on Persist - Visit https://functional-bodybuilding.com/black-friday to learn more Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/
Who Holds You Accountable?
Think you need more accountability to stay on track? We're breaking down why the real problem might be the system you're following - and how having the right kind of accountability partner can make all the difference.
Overcoming Gymtimidation - Haley & Dara
How do you get strong in your 40s when hiking isn't cutting it - but you're intimidated by the gym? Haley and Dara did just that - and reaped rewards in their personal growth.
Shift Work. Newborn. And Totally Jacked
Today's guest is Justin Allen, a sheriff with an unpredictable schedule who wants to prioritize fitness. He shares what's working in real life - as well as what he's working to overcome in mindset and day to day routines.
Fueling Like an Athlete vs. Dieting
Diet culture brings to mind calorie restriction, avoiding carbs, and anything goes when it comes to exercise. Fueling like an athlete means choosing which energy sources get you the best results. One makes you smaller, and the other makes you muscular and toned - are you on the right track for your goals?
Good and Bad Intensity
We talk about high intensity fitness causing burnout and injuries, but promote intensity with lifting. What does true intensity mean in the gym, how can you learn it or feel it, and when can you take it too far?
Self Experimentation
Whoop bands, high carb, intuitive eating, walking more, carnivore, training less; how to design an experiment, and what surprised us the most.
Strength Breakthroughs Past the First Year
If your strength has plateaued it's easy to lose motivation. But past the beginner phase of training, getting strong takes different tactics - here's how.
Constant Calorie Calculations
Does going out mean weighing every option on the menu to decide if the calories are worth it? How we thought about balancing treats vs. tracking. Sponsor: LMNT www.drinklmnt.com/marcusfilly
Food Noise, Focus, and Finding Fullness
Ever finish a meal and immediately think about the next one? We break down the difference between hunger and food noise, and how to finally feel satisfied.
Hot Takes on Men's Health Mag
We dig into the latest Men's Health articles and give our unfiltered takes on what's worth following—and what to skip—in mainstream fitness advice.
Meet the new FBB Platinum Coaches
Dallas and Rachel are in town to hit some workouts and talk about our FBB Platinum Coaching! Join Persist Now: https://functional-bodybuilding.com/pages/persist#grnwgeZgGr
Short On Time? Use the 2x2 Rule
What's the minimum effective dose to build or maintain strength and muscle? If you're short on time or tired of burning yourself out in the gym, this simple rule is for you.
When a Meathead Does Yoga
Marcus spent a week in the redwoods doing yoga twice per day - here's what he learned about learning how to move to keep your body safe. SPONSOR: LMNT WWW.DRINKLMNT.COM/MARCUSFILLY
Showing Up in a Community
The people around us have major impacts on our outcomes - but it's not always easy to show up the way we want to. Today's personal stories touch on the benefits and vulnerabilities of giving and taking from those around us.
Appetite Cues and Your Environment
Hunger cues come from the body AND the brain. Here's how you can influence hunger with your environment, rhythms, and the choices you make throughout your day.
Staying Motivated When You Don't Have a Goal
Getting fired up for the gym is much easier when you feel attached to the outcome. But fitness is for life, and we don't always have something specific to train for. Here's our take for how to stay in it.
Will Reverse Dieting Ruin My Progress?
You can't stay on the same low calories forever and feel good, energetic, and strong. So let's unpack the mindset of how to eat more with intention so you can reach your next level.
What it Really Takes to Build Muscle (Steroid Free)
There's a big misconception of what it REALLY takes to build muscle. If you're stuck wondering if it's your nutrition, supplements, or program, let's rethink your approach.
Climbing Fitness Everest
How do you expect the challenge of reaching fitness goals will feel? A surprising case for why it's beneficial to believe it will be incredibly hard.
Fighting for Control in Fitness Coaching
So you bought a program or hired a coach - are you really ready to relinquish control? Sponsor: Transparent Labs
The Biggest Lie in Fitness: Eat Less & Move More
Unpacking simple statements on training, fitness, and mindset Sponsor: LMNT www.drinklmnt.com/marcusfilly
High Performance Foods
Not all calories are created equal. Here's how to get the most nutrients with the fewest amount of calories. Swap a few high performance foods in place of your most common go-to meals, and watch the wins stack up. Sponsored by TPL: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off High Performance Foods: https://functional-bodybuilding.com/high-performance-foods/
True Story: 12 Week Fat Loss Case Study
Don't take our word for it. Hear the insights that our client Jeremy learned on a 12 week fat loss journey.
I Don't Want What Worked Before
So many people we talked to are trying to get their fitness back - but doing what worked before feels way too hard. It's not always easy, but let's get you back on top, this time in a much more sustainable way.
Why I'm Done With Bulking - And What's Next
A recap of Marcus's quest to add muscle at 40 - and what comes next for fitness.
Why Carbs Don't Make You Fat
Why we blow up after eating carbs, how carbs fuel intensity, and why carbs are not the culprit for those trying to lose weight. If you're confused about carbs, this episode will clear things up.
Big Squat - Better Golf (And Everything Else You Love)
Would a better golf game get you into the gym? Connect your passion to your strength routine and have way more fun on the fairway. Sponsor: https://drinklmnt.com/marcusfilly
Nutrition Rapid-Fire
Fasting, setting up your fridge to be ready for anything, and more - we're covering all the nutrition questions! Join Persist Platinum! https://functional-bodybuilding.com/pages/persist
Training Rapid-Fire
Hot takes on training questions, both serious and silly. From optimal splits to underrated movements, and more. Join Persist! https://functional-bodybuilding.com/pages/persist
What Happens After Maintenance Mode
So many people want to lose weight or reach a fitness goal - but don't think about how to keep it. Instead of yo-yo diets and sliding right back to where you started, see how far you can continue to grow - both in and out of the gym. Sponsor: LMNT DrinkLMNT.com/MarcusFill
Drugs, Bro Science, and Coaching Winners - With Ziad Mansour
Coaches need coaches - and Marcus is no exception. Ziad Mansour, aka Coach Z, joined us at FBB HQ to share how his difficult upbringing led him to a rising career in bodybuilding and fitness.
Simple Business Lessons That Apply to Fitness Too
The longer we're in business, the more we learn how simple takeaways help us grow - and the same goes for fitness. And often, the same lessons apply to both. Try Functional Bodybuilding free with a 2 week trial of my Persist training program at https://functional-bodybuilding.com/persist/
Getting Eyes On Your Movement
Even experts have things to learn - even about movements you've done thousands of times. Subtle changes can help you push more weight, stay out of pain, and make training feel so much better. Are you missing out on this training unlock?
Following the Plan - And Still Gaining Weight
It's entirely possible to do everything "right" with fitness and nutrition and still see the scale move in the direction you don't want. But is it really even a problem? What to look for in your data - AND what will get you to trust it. Persist Platinum Coaching: https://functional-bodybuilding.com/pages/coaching
Is 1100 Calories Too Low?
Fat loss is widely misunderstood - especially when you see a snapshot of someone's diet without any of the context. Clear up the confusion around low calorie diets with today's case study and data-driven approach. Sponsor: Transparent Labs Visit https://athlete.transparentlabs.com/marcus7 to stock up on everything you need.
Training Intensity Unlocks
Learning how to train well is a lifelong pursuit - and no matter how much experience you have, there's always a new level to reach. Listen and learn how capable you really are, and how this mindset carries over to other areas of life. Sponsor: LMNT DrinkLMNT.com/MarcusFilly
Soggy Salads Suck. How to Meal Prep to Win
Step into the kitchen and take control of your nutrition - without getting caught flat-footed. Persist Platinum Coaching: https://functional-bodybuilding.com/coaching
What's It Like to Get Coaching?
Putting your fitness in someone else's hands can be a scary prospect. You might fear failure, or the commitment involved, or even what happens if it works. Today we dig into the mental and emotional journey of what it's like to coach and be coached. Persist Platinum Coaching: https://functional-bodybuilding.com/coaching
Micro Goals Vs. Major Changes
Real talk about weight loss or big muscle gains: meaningful, visual changes take a lot of time and effort. If you're clinging to daily ups and downs, this message might be just what you need to hear. Persist Platinum Coaching: https://functional-bodybuilding.com/coaching
Bulking 2.0: Build Your Metabolic Fire
Bottomless buffets and unwanted extra fat is an outdated way to put on muscle mass. Learn how to make eye-popping gains you'll love - and have the best workouts of your life. https://functional-bodybuilding.com/pages/persist
Double Testosterone and a Different Life
How Marcus doubled his testosterone - and broke mental barriers he's been carrying for years.
Building Food Tracking Skills
Food tracking done right gets incredible results - but most people give up too soon. Learn three common pitfalls and how to get past them to take control of your nutrition.
Filming yourself in the gym
Go ahead and bust out the camera. Here's why filming yourself makes a massive difference in your fitness gains - and how to take it to the next level. https://functional-bodybuilding.com/coaching
When the Scale Plays Tricks
When your goal is building muscle, the scale going up is a good thing. So why does it feel so bad? Break through this mental block on your way to better body composition. https://functional-bodybuilding.com/coaching
The Holiday Slide
If your fitness took a backseat during the holidays, you're certainly not alone. Here's how to get your groove back - and the power of building great fundamentals. SPONSOR: LMNT - https://drinklmnt.com/marcusfilly
Perimenopause & Ailments In General
Answering your questions about training with perimenopause, and how resistance training is a must have for anyone's health. The harder part is how to keep going when factors like your body and readiness for training feel out of your control.
Secrets to Leveling Up
Many people work with me as a coach because they want to make a big change. But some just want to see what they're made of. Today we discuss a case study of a client who wants to reach his full potential, and what that looks like in training, nutrition, and beyond. New Persist Cycle Starts Soon! https://functional-bodybuilding.com/pages/persist
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