Fitness Stuff (for normal people)

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...

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 impa...

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...

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 workou...

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...

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...

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...

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...

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...

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 F...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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! Le...

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...

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! **CORRECTION** BOGO 75% OFF L...

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...