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 Stuff community for a conversation that will change how you think about what your body is capable of.
Legion Athletics
Timestamps:
(3:58) Placebo
(6:35) Nocebo
(13:01) How the Placebo Effect Works
(28:30) The Nocebo Effect in Action
(39:40) Placebo in Action
(46:09) Using and Avoiding Placebo and Nocebo Effects
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.
Legion Athletics HALLOWEEN SALE!!!
Timestamps:
(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.
Legion Athletics HALLOWEEN SALE!!!
Timestamps:
(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.
Legion Athletics
Timestamps:
(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
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 helped thousands overcome the fear of speaking up, in front of a crowd, or even just in conversation.
From fitness to communication, this episode breaks down the simple skills that change how you connect with people, at work, in relationships, and online.
If you’ve ever felt misunderstood, overlooked, or unsure how to get your message across, this one’s for you.
Legion Athletics
Timestamps:
(04:37) Defining Communication and Common Misconceptions
(06:52) The Role of Nonverbal Cues in Communication
(12:07) The Power of First Impressions
(20:14) Active Listening and Filler Words
(25:39) The Value of Practicing Communication Skills
(32:28) Facing the Fear of Public Speaking
(34:10) The Viral Public Speaking Challenge
(38:34) The Power of Posting Publicly
(40:59) The Importance of Doing Hard Things
(44:16) Coping with Personal Loss
(49:18) The Role of Communication in Self-Understanding
(53:46) The Art of Concise Communication
(01:04:09) Balancing Authenticity and Influence
(01:05:46) Understanding the Ego and Authenticity
(01:06:25) The Power of Simplicity in Communication
(01:06:40) The Importance of Authenticity Online and Offline
(01:08:13) Personal Experiences and Sharing Vulnerability
(01:10:20) The Concept of Alter Egos and Authenticity
(01:18:36) Energy, Intent, and Authenticity
(01:25:39) The Role of Communication Skills in Personal Growth
01:32:07 Final Thoughts and Personal Reflections
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.
Legion Athletics
Timestamps:
(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.
Legion Athletics
Timestamps:
(2:52) Muscle Loss & Muscle Memory
(12:59) Sugar & Cravings
(22:22) Metabolism As You Age
(30:52) Make America Healthy Again (Latest Report)
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. Along the way, they share a few honorable mentions from their own supplement stacks and explain why they use them. Fitness Stuff for Normal People is built on research, facts, and giving listeners the tools to make their own informed opinions about health and fitness.
Legion Athletics
Timestamps:
(4:40) Whey Protein / Protein Powder
(13:52) Magnesium
(17:33) Vitamin D + K
(21:15) Fish Oil / Omega-3
(28:47) Creatine Monohydrate
(30:42) Honorable Mentions
(39:21) Top 5 WORST Supplements
(40:33) Proprietary Blends
(45:10) Collagen Protein
(51:13) Fat Burning Supplements
(52:27) Detox / Cleanses
(56:54) Food Replacements
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.
Legion Athletics
Timestamps:
(2:32) Mistake 1
(10:29) Mistake 2
(19:27) Mistake 3
(26:08) Mistake 4
(33:06) Mistake 5
(39:14) Mistake 6
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.
This is not your typical skincare episode. Carter brings rare depth and clarity to topics normally clouded by hype, influencer noise, and cosmetic marketing.
Together, they explore:
The truth about acne: what causes it, why most “quick fixes” make it worse, and what actually works
Retinoids vs. Retinol vs. Adapalene: the gold standards for acne and anti-aging
The real reason Korean and European sunscreens outperform American ones (and how to get them)
Hair loss 101: minoxidil, finasteride, microneedling, and what makes hair look thicker
Why your skin is a mirror of internal health, and how lifestyle factors like stress, sleep, and diet matter more than you think
The skin barrier, slugging, in-clinic vs. at-home treatments, and what to skip entirely
The future of skincare technology, and how HelloSkin is pushing it forward
And yes, the story behind Carter putting a microchip in his hand
Whether you’re battling acne, trying to keep your skin healthy as you age, or just want to stop wasting money on the wrong products, this episode cuts through the BS and gets straight to what actually works, backed by science, not hype.
Carter's Recommendations & Website
Carter's Recommended Korean Sunscreen
Legion Athletics LABOR DAY SALE!!
Timestamps:
(2:05) Day-of Acne Fixes
(15:18) Skin-care vs. Acne-care
(37:00) Skin-care + Anti-aging Essentials
(48:00) Korean Sunscreen vs. USA Sunscreen
(51:10) Tanning Peptides
(01:01:24) Carotenoids Supplements For Skin Glow + UV Protection
(01:14:44) Skin Care Routine Fundamentals
(01:29:00) Slugging
(01:39:30) Rise And Fall of Eviba Skincare
(01:53:25) Hair Loss + Thicker Hair Essentials
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 the full timeline of recovery and the science behind what really matters. Expect practical takeaways on nutrition, sleep, movement, and supplements, plus a look at which buzzy biohacks are actually worth it. If you’re serious about getting the most out of your training, this episode is your blueprint for making recovery your ultimate performance tool.
Legion Athletics LABOR DAY SALE!!
Timestamps:
(5:29) The Physiology of Recovery
(9:46) Immediately Post-Workout
(27:03) Nutrition
(45:54) Sleep
(49:04) Active Recovery and Rest Days
(57:23) Alternative Recovery Techniques: Hype vs Science
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 hurting your goals to lose fat, build muscle, and get stronger. Two conversations, one episode, and plenty of takeaways for anyone chasing real results in the gym.
Legion Athletics
Timestamps:
(3:10) NSAIDs/Pain Killers
(26:56) THC
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 legally be labeled “healthy,” and the recent Chobani class action lawsuit that has Marianna rethinking her yogurt habit.
Legion Athletics
Timestamps:
(3:26) Why You Can’t Trust Calorie Trackers (and why that’s actually totally okay)
(13:20) “Healthy” Food Label
(25:05) Plant vs. Animal Protein
(37:27) Chobani lawsuit
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 that helped us build momentum, stay consistent, and actually enjoy the process. If you’re trying to feel better, think clearer, or take back control of your day, this one’s for you.
Legion Athletics
Timestamps:
(3:50) Ingredient Prep
(9:10) Visualization
(15:06) Reading
(21:49) Waking Up Early
(28:20) Walking (10k+ Steps)
(29:47) Walking After Meals
(32:52) Digital Boundaries
(41:09) Meditation
(46:55) Time Blocking
(52:06) Consistent Check Ins
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 diversity on your plate actually matters. This isn’t about cutting out junk or chasing superfoods. It’s about understanding how your food choices can support your mental health in a real, lasting way.
Legion Athletics
Timestamps:
(4:07) Connection between food and the brain
(8:43) Neurotransmitters and nutrients
(17:31) Omega-3 & Mental Health/Cognition
(20:46) Inflammation and Mental Health
(24:32) Dietary Patterns and Mental Health
(39:00) Practical Tips for Mental Health Through Food
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 works and what doesn’t. If you've been tempted by a TikTok ad or just want to understand what the hype is about, this one’s for you.
Sign up for Fitness Stuff PREMIUM here!!
Timestamps:
(7:46) Peptides for weight loss & metabolism
(20:26) Peptides for growth & performance
(35:30) Peptides for brain health & cognition
(44:58) Peptides for recovery & injury
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 inflammation, whether muscle soreness is actually slowing your progress, and if creatine made for women is worth the hype. Fast, easy to follow, and packed with the info you actually care about.
Sign up for Fitness Stuff PREMIUM here!!
Timestamps:
(3:44) Metabolic Adaptation
(15:56) Seed Oils
(37:25) Muscle Soreness
(42:47) Creatine for Women
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 strength, mental health, daily steps, VO₂ max, sleep quality, fiber, blood pressure, waist-to-height ratio, and metabolic labs like HbA1c & ApoB plus: how to track them, what your numbers should be, and realistic ways to improve them—without obsessing over every number on a spreadsheet.This is the kind of episode you’ll want to save and come back to. Because your future self will thank you.
Sign up for Fitness Stuff PREMIUM here!!
Timestamps:
(03:00) Resting Heart Rate
(06:53) Strength Tests
(15:40) Flourishing Scale
(18:58) Daily Step Count
(26:45) Blood Pressure
(35:11) Waist:Height Ratio
(39:34) Sleep Quality
(42:23) Fiber Intake
(53:32) VO2 Max
(59:20) HbA1C & Apo B
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, digestion, mental clarity, recovery, sleep, and more. We cover the most common deficiencies, what these nutrients actually do inside your body, how to tell if you're getting enough, and what to prioritize. Because you can hit your macros and still feel like garbage, and we’re here to fix that.
Sign up for Fitness Stuff PREMIUM here!!
Timestamps:
(4:25) Why Micros Matter
(8:12) Types of Micronutrients
(15:57) The Major Players
(46:07) Secondary Important Nutrients
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!!
Timestamps:
(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