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.
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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.
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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.
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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.
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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
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, workouts, labs to keep an eye on, and what most people are getting wrong.
Sign up for Fitness Stuff PREMIUM here!!
Timestamps:
(4:01) Heart 101
(10:03) Starting with Nutrition
(28:52) Exercise and Physical Activity
(39:44) Weight Management & Metabolic Health
(52:12) What to look for
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 everything from your sleep and immune system to your cravings, metabolism, and even how you think and feel. In this episode, we’re breaking down the top 3 best and worst things you’re doing for your gut, and most of them have nothing to do with food. If you’ve ever felt like something’s been off or harder than it should be, this one might connect the dots. Stick around—it’s one of those episodes that just makes everything click.
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Timetamps:
(05:27) Why your gut is important
(13:44) 3 Worst things
(14:40) Overuse of antibiotics
(21:32) Alcohol & Nicotine
(28:28) Poor sleep & stress
(36:59) Under-eating
(38:39) 3 Best things
(38:47) Prebiotic Fiber
(45:46) Exercise / Move Regularly
(50:22) Eating a whole foods diet
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 taking imperfect action—this episode is packed with tools you can start using immediately to level up your life.
Whether you're deep in your fitness journey, building better mental habits, or trying to grow in your career or personal life, these are the skills that matter more than any hack or shortcut you’ll find online. Plus, drop your own life-changing skill in the Spotify comments—Tony’s reading them all.
Sign up for Fitness Stuff PREMIUM here!!
Links to any tools mentioned in the show:
Vinh Giang Social’s + Youtube
https://www.instagram.com/askvinh/
https://www.youtube.com/@askvinh
Joseph Tsar Youtube How To Speak Articulately
https://www.youtube.com/@ttsar
TED Talk Youtube
The Iconist: The Art & Science of Standing Out (book)
The Creative Act (book)
Made To Stick (book)
Science and Human Behavior (book)
Benjamin Franklin’s Virtue Checklist
https://fs.blog/the-thirteen-virtues/
Headspace Meditation App
Timestamps:
(00:00) Intro
(02:20) Why America is fat (tangent)
(08:00) What I consider a “skill”
(12:55) Communication skills
(25:14) Emotional Intelligence
(33:45) The art of standing out/branding
(44:14) Self auditing
(50:32) The ability to take imperfect action
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 to start blending them for a stronger, more capable, and actually useful body.
🍭 Why Some Lifters Eat Candy While They Workout
Yes, it’s real. And yes, there’s a good reason. We’ll explain the science of fast carbs, workout fuel, and why Sour Patch Kids might beat out your protein bar mid-set.
🧬 The Hunger Hormone You’ve Never Heard Of: Neuroestrogen
A brand-new rodent study found that estrogen made in the brain may play a massive role in appetite control—and it could reshape the future of obesity treatment. Wild? Yes. Relevant? 100%.
💉 GLP-1s, Influencers, and the Missing Truth
We talk about the real problem with influencers taking Ozempic or GLP-1s. Spoiler: it's not that they’re using them—it’s that they’re profiting off courses while hiding it. We break down what’s ethical, what’s misleading, and why transparency has to be the standard in the fitness space.
—
If you're into fitness, health, nutrition, self-development, and learning how to think for yourself in a space full of BS—this is the episode for you.
Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.
Legion Athletics:
20% OFF Supplements with Code "FSPOD"
Tools mentioned in episode:
Timestamps:
(03:10) - Train Like an Athlete
(16:15) - Ozempic 2.0
(26:30) - Candy = Better Workout?
(40:30) - Influencers Hiding Weight Loss Meds
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 recovery and muscle growth
Whether women really “should” lift lighter weights
Why men might benefit from more rest—but women might thrive on higher volume
How to actually adjust your training during your menstrual cycle
What women with PCOS should focus on when it comes to diet
And why “train like a man, look like a goddess” isn’t as far off as it sounds
Whether you're looking to optimize your workouts, understand your body better, or just cut through the BS, this one's for you.
Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.
Legion Athletics:
20% OFF Supplements with Code "FSPOD"
Tools mentioned in episode:
Timestamps:
(02:30) What we're talking about today
(07:30) Potential to build muscle
(24:00) How to change your workouts
(30:56) Cycle Syncing
(35:17) Nutritional Differences
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 replace the bad with better.
Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.
Legion Athletics:
20% OFF Supplements with Code "FSPOD"
Tools mentioned in episode:
Timestamps:
(5:33) What is a habit?
(19:15) Habit Myths
(30:12) 5 Steps to ACTUALLY Break Bad Habits
(31:13) Step 1
(36:47) Step 2
(42:02) Step 3
(48:07) Step 4
(51:41) Step 5
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 workouts aren't it. If you’re feeling the pressure to fix it quick, this one’s for you.
Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.
Legion Athletics:
20% OFF Supplements with Code "FSPOD"
Tools mentioned in episode:
Timestamps:
(05:13) What NOT To Do
(22:03) What TO Do
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 whether it’s something everyone should consider.
Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.
Legion Athletics:
20% OFF Supplements with Code "FSPOD"
Tools mentioned in episode:
Timestamps:
(07:48) Depression / Mental Health
(15:26) Cognitive Enhancement and Neuroprotection Against Age-Related Cognitive Decline
(22:56) Better Aging
(27:28) Improved Energy Metabolism for Chronic Fatigue Conditions
(32:31) Heart Health
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 attention to—like red light therapy, methalyne blue, and others. This episode aims to offer actionable insights that can easily be applied to improve your overall well-being and longevity.
Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.
Legion Athletics:
20% OFF Supplements with Code "FSPOD"
Tools mentioned in episode:
Timestamps:
(07:37) Muscle/Strength
(15:19) Social Connection
(24:00) Walk More
(28:30) Alcohol/Cigarettes
(35:09) Sleep
(44:45) Red Light Therapy
(46:49) Red Light Masks
(49:44) Methylene Blue
(53:29) NAD+/NMN
(55:45) Intermittent Fasting
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 a way that actually feels doable, so you can make it through without completely hating every second. Come to this podcast for research-based conversations that cut through the noise and help you do fitness the smart way.
Sign up for Fitness Stuff PREMIUM here!!
Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.
Legion Athletics:
Bigger, Leaner, Stronger (book)
20% OFF Supplements with Code "FSPOD"
Tools mentioned in episode:
Meal Prep Essential's Amazon List
Eat This Much Meal Planner
Timestamps:
(6:01) Learn How to ACTUALLY Cook
(11:21) Eat a High Protein/Fiber Diet
(19:39) Mini Cut vs. Normal Cut
(24:33) Don’t cut out all the foods you enjoy
(35:33) Play with meal timing
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, science-backed. Just how we like it. Perfect for a walk, a commute, or any time you want the facts without the fluff.
Sign up for Fitness Stuff PREMIUM here!!
Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.
Legion Athletics:
Bigger, Leaner, Stronger (book)
20% OFF Supplements with Code "FSPOD"
Tools mentioned in episode:
Meal Prep Essential's Amazon List
Eat This Much Meal Planner
Timestamps:
(3:59) HIIT vs Incline Walking
(12:50) New Research on Seed Oils
(26:00) How much protein can you absorb in one sitting?
(35:55) Red dye 3 ban in US
