Fitness Stuff (for normal people)
A podcast that makes fitness and health information accessible to everyday people, cutting through the noise with evidence-based advice. Hosts Tony and Marianna discuss practical tips for exercise, nutrition, and wellness without the typical fitness industry hype. Each episode aims to simplify complex topics so listeners can apply them to real life.
Episodes
The Final Episode (For Now)
For the final episode of Fitness Stuff (for normal people) we explain why we’ve decided to step away from the show.Thank you all so much for listening, sharing, supporting premium, sending messages, and spending so many hours with us over the years. This show has meant more to us than we can probably explain.The show is ending, but the reason we started it isn’t. If you want to keep up with us els
Reverse Dieting, Creatine for Fat-loss, Coffee & Gut Health, & More
It’s Microdose Monday on Fitness Stuff for Normal People which means Marianna and Tony are rapid fire breaking down multiple topics you guys have been asking about instead of spending the whole episode on just one. This week, they’re diving into reverse dieting, why creatine might actually be one of the most underrated tools for fat loss, how coffee can impact your gut health, and the sneaky thing
5 Worst Dieting Mistakes
On this episode of Fitness Stuff for Normal People, Marianna and Tony break down the 5 biggest dieting mistakes that keep people stuck when trying to lose fat or build muscle. They talk through why making sudden, extreme changes usually backfires, how not tracking your food can leave you guessing, and why chasing fast results slows you down long term. They also get into the trap of focusing on sma
10 Science Based Ways to Improve Gut Health
In this episode of Fitness Stuff for Normal People, Marianna and Tony break down what gut health actually means and why it impacts way more than just digestion. From metabolism to mood, your gut is tied into everything, and this episode focuses on the habits that truly make a difference. They walk through the science behind fiber and prebiotics, hydration, stress and the brain gut connection, dail
Top 5 Reasons You're NOT Losing Weight
You’re showing up to the gym, getting your steps in, being mindful with your food, and still not seeing the progress you expect. In this episode of Fitness Stuff for Normal People, Marianna and Tony break down the five most common reasons fat loss stalls, even when you feel like you’re doing everything right. They cover where calories tend to slip through the cracks, how people misjudge what they’
Top-10 Fitness Tools (For Losing Fat, Gaining Muscle, and Nailing Your Diet)
Most people think they need more discipline or motivation or that they just need to lock in a little harder, and sometimes that is true, but a lot of the time the people actually making progress are not better than you, they have just built an environment where the right decisions happen more automatically. In this episode of Fitness Stuff for Normal People, Marianna and Tony are breaking down the
5 Ways to Improve Your Relationship With Food (Evidence-Based)
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony get real about something a lot of people struggle with but don’t always say out loud… having a bad relationship with food. When you start taking your fitness seriously, tracking, and trying to make progress, it can quietly shift the way you think about eating in ways that aren’t always healthy. This episode breaks down how th
Microneedling, 25g of Creatine, & David Protein Scandal
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony are back with Micro-Dose Monday, breaking down a mix of the most interesting topics you’ve been asking about lately with quick, practical, evidence-based takes. They get into the science behind microneedling and whether it actually delivers for skin and hair health, unpack the $85 million David Protein Bar situation, and look
Alcohol: Building Muscle, Fat Loss, & Gut Health
In this episode of Fitness Stuff for Normal People, Marianna and Tony take an objective look at alcohol and its impact on overall health and performance. Rather than taking an all-or-nothing approach, they break down how alcohol affects key areas including fat loss, muscle building, gut health, hormones, sleep, and mental health. The goal is to provide clear, practical insight so you can better un
How To Lose Fat FAST For Summer
Spring hit, the clocks changed, and suddenly summer doesn’t feel far away. 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 realize beach season is basically around the corner and you need results fast. No crash diets, no influencer nonsense. Just the real steps that actually move the needle. If you’re two months out
10 HARSH Fitness Truths
In this week’s episode of Fitness Stuff for Normal People, Marianna and Tony walk through the 10 harsh fitness truths almost everyone runs into at some point in their journey. Things like why changing your body often means changing your identity, why health doesn’t always look like fitness, and why progress usually takes way longer than you expect. They also talk about failure, comparison, obsessi
Retatrutide, L-Theanine, The Science of Newbie Gains, & More
In this week’s episode, Marianna and Tony cover four highly requested topics in one focused, efficient conversation. They review the Phase 3 trial results on Retatrutide and what the data actually demonstrates, discuss how L-Theanine works and when supplementation may be useful, explain the science behind newbie gains and how to maximize early training adaptations, and close with a practical look
5 Habits KILLING Your Progress
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony break down the five habits that might be killing your progress even if you train hard and track your lifts. They shift the focus outside the gym and explain how low daily movement, too much extra activity, heavily processed food choices, unmanaged stress, and poor sleep can quietly cancel out your results. If you feel stuck d
10 Things ALL Fit and Healthy People Do
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony break down the closest thing to a real life “secret code” for looking fit, feeling good, and staying healthy long term. They walk through 10 habits that the healthiest people do daily almost on autopilot, from staying active all day and listening to hunger cues to tracking something that matters, drinking more water, and actu
How to Lose Fat (Without Tracking Calories)
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony break down how to lose weight without tracking a single calorie. Yes, fat loss requires a calorie deficit, but no, you don’t need to log every bite of food for the rest of your life. The real goal is building simple, realistic systems around food, movement, and recovery that make the deficit happen automatically. This episode
Thick Thighs Save Lives, Hormones + Fat Loss, The New Food Pyramid, and More
In this episode of Microdose Monday, we take a quick dive into four intriguing topics. Discover how thick thighs might actually be lifesaving according to various studies. Learn the direct vs. indirect impacts of hormones on weight and fat loss. Understand the updates to the new food pyramid and dietary guidelines, highlighting concerns about the emphasis on saturated fats and the misunderstanding
7-Ways To Make A Calorie Deficit SUCK Less
Welcome back to Fitness Stuff for Normal People. On this episode, Marianna and Tony walk through seven things you can do to make a calorie deficit suck less because while “eat less than you burn” is simple on paper, it’s much harder to execute in real life. They break down why fat loss feels so difficult and the practical adjustments that make it easier to stick with, from managing hunger and slee
How to Lean Bulk (The Most Effective Way To Build Muscle)
On this episode of Fitness Stuff for Normal People, Tony and Marianna walk through a complete, evidence-based guide to setting up a lean bulk. They explain how to maximize muscle growth while minimizing fat gain during a bulking or muscle-building phase, covering how to properly set calories and macros and what actually matters in training. The conversation focuses on how to build workouts that su
Ranking Top Fitness Trends (Tier List)
On this episode of Fitness Stuff for Normal People, Marianna and Tony rank the biggest fitness and health trends of 2025 using a tier list format, from S Tier trends that are actually worth paying attention to to F Tier trends you can safely ignore. They talk through what’s helpful, what’s overhyped, and what’s just confusing online, covering everything from supplements and diets to wearables, rec
How To Fix "Skinny-Fat"
In this episode, Tony and Marianna break down the commonly misunderstood condition known as 'skinny fat,' where individuals have low muscle mass and relatively high body fat despite appearing thin. They provide a clear, actionable five-step plan to address and fix this issue. The steps include prioritizing strength training with compound lifts, optimizing diet with high protein and appropriate cal
The Science of Goal Setting
Today on Fitness Stuff for Normal People, Marianna and Tony break down why goal setting works for some people and consistently fails for others. If you have ever felt frustrated, inconsistent, or unsure why your effort is not matching your results, you are not alone. This episode dives into the psychology behind effective goal setting, the most common reasons people fall short, and how clearer, mo
Glyphosate, Viagra/Cialis, Fat-Burning Pills & a Massive Food Recall…
Micro Dose Monday is back for Fitness Stuff for Normal People with Marianna and Tony, and we’re so glad you’re here. This episode covers four listener requested topics, including the real science behind glyphosate in food, a new diabetes and fat loss pill that targets muscle instead of appetite, why daily low dose Cialis is being studied as a longevity tool, and a major shredded cheese recall and
How to Lose Fat During the Holidays (Yes, Really)
In today's episode, Tony and Marianna are diving into how to keep your progress moving forward even when you are completely out of your routine. Today, Fitness Stuff for Normal People breaks down how to adjust your diet, tweak your workouts, and set real guardrails so you can stay consistent through the holidays or any season when life gets busy. The holidays in particular make it tough to man
How To Break Through a Weight-Loss Plateau
If you feel like you’re doing everything right and nothing is changing, this episode is for you. Today we break down what a real plateau actually looks like and why most people aren’t truly stuck at all. Habit drift happens quietly, and once you know what to look for, it becomes so much easier to get back on track. We walk you through the exact signs to pay attention to and the small fixes that ma
Sitting vs. Smoking, Deadly DST Science, & GLP-1s
In this episode of Fitness Stuff for Normal People, it's Microdose Monday, and Tony and Marianna delve into four diverse topics that have grabbed their audience's attention. They start by discussing how neglecting essential activities like lifting weights and walking can be more hazardous than smoking or drinking. Then, they dive into recent concerning findings regarding the effects of day
The 5 Most Misunderstood Topics of Health
Today’s episode of Fitness Stuff for Normal People breaks down five of the most misunderstood topics in health and fitness and the myths that refuse to die. Sugar, inflammation, fat loss, cortisol, and seed oils are some of the most talked about topics in the space, yet they’re still widely misunderstood. Marianna and Tony walk through the research, clear up common confusion, and explain what’s re
Training for Strength vs. Size & Skinnytok
Welcome back to Fitness Stuff for Normal People. Today’s episode is a split. First, Marianna and Tony break down what actually separates training for strength from training for size, and how dialing in the right approach can change your progress entirely. Then we move into why “skinny” isn’t the goal, and what real health looks like when you zoom out past aesthetics. Consider this a reset for both
The Placebo Effect (It's Not Just In Your Head...)
Your mind can literally change your body just by believing something will work. In this episode Tony and Marianna break down the placebo and nocebo effects and how your thoughts alone can shape pain hormones recovery and performance. They dig into the science in a way that actually makes sense talk through real examples and share how to apply it to your own training and health. Join the Fitness St
Gut Health & Microbiome 101
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
What's The BEST Training Split? (PPL, Upper/Lower, or Full Body?)
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
Why You Shouldn’t Eat Clean (How to Lose Fat More Effectively)
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 ea
How to Communicate Like a Pro (with Michael Smoak/HigherUpWellness)
In this episode, Tony sits down with Michael Smoak (better known online as HigherUpWellness) to unpack what it really means to communicate better.They talk about why most people struggle to express themselves clearly, how to get your point across without over-explaining, and what makes people actually listen. Michael shares the story behind his viral “HigherUp Speaking Challenge” and how it’s help
Nicotine’s Benefits & The Science of Food Addiction
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 t
How Fast You Lose Muscle, Aging Metabolism, Sugar Cravings, and More
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, shar
Top-5 Best & Worst Supplements
On this episode of Fitness Stuff, hosts Tony and Marianna break down the top 5 best and worst supplements, separating what is backed by research from what is pure hype. They dig into whey protein, creatine, magnesium, vitamin D, fish oil, and more to show which supplements actually deliver results, while also exposing the ones that fall flat like fat burners, detoxes, and overpriced greens powders
Top-6 GYM Mistakes Killing Your Gains
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, catchi
Skin & Hair Health: What Actually Works (and What Doesn’t) w/ Carter "Eviba" Gottlieb
What if everything you thought you knew about skincare, acne, anti-aging, and hair loss was either outdated (or just plain wrong?)In today’s solo-hosted episode of The Fitness Stuff (for Normal People), Tony sits down with Carter Gottlieb (aka Eviba Carter): cosmetic chemist, MD/PhD candidate, Chief Product Officer at HelloSkin, and one of the most respected voices in the skincare science world.Th
The Ultimate Recovery Guide: Sleep, Diet, Training & Beyond
This week on Fitness Stuff for Normal People, Marianna and Tony flip the script on progress in the gym by breaking down the one thing most people overlook: recovery. You don’t get stronger while you’re lifting, the real growth happens in the hours and days after when your body is given the chance to heal. From the second you rack the last rep to how you sleep two nights later, they walk through th
Is Advil Killing Your Gains (and Lifespan?) + THC for Fat Loss & Building Muscle
This week on Fitness Stuff for Normal People, Marianna and Tony are switching things up with the very first SPLIT episode. First, they break down why the painkillers so many of us reach for after a tough workout—ibuprofen, Advil, Tylenol—might actually be stalling your progress and quietly adding long-term health risks. Then they move into the truth about THC and whether it’s really helping or hur
Animal vs. Plant Protein, Calorie Tracker Inaccuracies (Apple Watch, Whoop, etc.), and More
It’s Micro-Dose Monday on Fitness Stuff for Normal People where instead of diving deep on just one topic we’re serving up four quick hits you’ve been asking for. Today Marianna and Tony are talking about why you can’t trust calorie trackers and the research that proves it, the truth about plant vs. animal protein quality and why Marianna’s opinion has shifted, the FDA’s new rules for what can lega
Top-5 Habits That Changed Our Lives
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 t
Fueling the Brain: Diet & Mental Health
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 dive
Peptides 101: Science vs. Hype (What’s Legit, What’s a Scam)
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
Metabolic Adaptation, Muscle Soreness, & More
Welcome back to Fitness Stuff for Normal People. It’s Micro-Dose Monday, where Marianna and Tony cover a few of the most popular topics you’ve been asking about—all in one episode. No deep dive this time, just quick hits of the stuff everyone’s curious about. This week, they’re breaking down how your metabolism adapts when you’re in a calorie deficit, a new study on omega-6 seed oils and inflammat
10 Must-Track Health Metrics for a Longer Life
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 stre
Micronutrients: A Deep Dive
If it fits your macros, you’re tracking calories, protein, carbs, and fat. But what about everything else your body needs to feel good? In this episode of Fitness Stuff for Normal People, we’re diving deep into the other side of nutrition: Micronutrients. These are the vitamins, minerals, and lesser-known essentials that won’t directly change your weight, but absolutely impact your energy, digesti
The Worst Health & Fitness Trends WE'VE Done
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 on
How To Protect Your Heart
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, workout
Top-3 Best & Worst Things For Your Gut Microbiome
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 e
#171 // 5 Skills I Developed That Changed My Life
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
#170 // Train Like an Athlete, Candy Mid-Workout, GLP-1 Honesty, and a Wild New Hunger Hormone
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 t
#169 // Men vs. Women (Training, diet, & recovery differences)
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
#168 // The Science of Breaking Bad Habits
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 r
#167 // How To Lose Fat FAST For Summer
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 workout
#166 // Top-5 Reasons to Take Creatine (That Have Nothing to Do with Lifting)
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
#165 // Top-5 Methods to Live Longer & Increase Healthspan
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 att
#164 // 5 Ways To Make Your Diet Suck LESS
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
#163 // Seed Oils, Incline Walking, Protein Absorption, and More
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, scienc
#162 // 10 Reasons Your Workouts AREN'T Getting You Results
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 get
#161 // 5 Habits KILLING Your Progress
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 Fit
#160 // 5 Fitness Myths You STILL Believe (That are holding you back)
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 th
#159 // Science of Overtraining (what's KILLING your gains)
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 t
#158 // Biohacking: Science Vs. Myth
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
#157 // Science of Ozempic: How It Works & Why It Matters
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
#156 // Top-5 Reasons You're NOT Losing Weight
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
#155 // Fixing "Skinny-Fat", Creatine & Depression, Sugar Addiction, & Lead in Protein Powders?
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 he
#154 // The Best & Worst GLUTE Exercises (science-based glute training)
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 a
#153 // 5 Types of Influencers to UNFOLLOW
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 t
#152 // How To Lose Fat & Build Muscle At The Same Time (Body Recomp)
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 e
#151 // 10 HARSH Fitness Truths
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 rew
#150 // How To Prep & Plan Your Meals For Fat Loss
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
#149 // Top-10 Science Backed Life Hacks
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!
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#148 // BEST & WORST Fitness Trends of 2024
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 hi
#147 // The Best & Worst SHOULDER Exercises (science-based shoulder training)
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!
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#146 // How to Keep Making GAINZ When You Take Time Off or Travel
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
#145 // OVERRATED: Explaining Controversial Nutrition Topics
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 "overr
#144 // Animal Based Diet, Microplastics, NAD+ Supplements, & Building The PERFECT Bedtime Routine
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 m
#143 // How To Set Your Macros (For Fat-Loss, Muscle, & More)
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
#142 // Deep Dive: Magnesium
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
#141 // The Best & Worst BACK Exercises (science-based back training)
Marianna and Tony are breaking down the best and worst exercises for building the perfect back. Your hosts are here to help educate their listeners on one of the most important muscle groups that people seek to develop- the back. In today’s episode, listeners will learn the difference between training for width vs thickness, the best and worst exercises, important aspects in a good program, and so
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