Fitness Stuff (for normal people)

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 elsewhere:

Marianna's Socials:

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 things nutrition labels hope you don’t notice. If you’ve ever felt overwhelmed by conflicting health advice online, this episode is packed with quick, practical breakdowns that actually make sense. Shorter topics, real explanations, and plenty of little “wait… WHAT?” moments along the way.

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 small details that don’t actually move the needle and how black and white thinking around food can hurt your consistency. If you’ve ever felt frustrated with your progress, this episode will help you simplify the process and focus on what actually works.

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, daily movement, and how your overall eating patterns shape your microbiome. They also get into the real effects of antibiotics, probiotics, alcohol, under eating, and sleep so you can understand what is helping your gut and what might be holding you back. This is a practical, no fluff look at gut health built around realistic habits you can actually stick to.

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’re actually burning, why daily movement matters more than you think, and how stress, sleep, and overall lifestyle can quietly impact results. They also talk through the role of expectations and consistency, and why progress often takes longer than people anticipate. If you’ve been feeling stuck or unsure what to adjust, this episode will help you refocus on what actually moves the needle.

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 tools they actually use to make losing fat, gaining muscle, and sticking to your diet easier to execute day to day, from gym add ons like straps, belts, and apps, to simple kitchen tools that take the guesswork out of eating, to a few things outside of both that help you stay consistent without having to rely on willpower every single day.

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 that slippery slope happens and gives you five evidence-based ways to rebuild a healthier, more sustainable relationship with food. If you’ve ever felt stuck between “doing it right” and actually enjoying your life, this one’s for you.

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 at what really happens when you take a much higher 25g dose of creatine compared to the standard 5g. They also cover a new study that challenges the idea that cutting out sweet foods reduces cravings or improves health outcomes. If you’ve been curious about any of these, this episode gives you a clear, no-nonsense breakdown of what actually matters.

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 understand the tradeoffs and make informed decisions that align with your goals.

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 and ready to lock in, this episode is your game plan.

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, obsessive “healthy” habits, and why most of your results actually come from what you do outside the gym. It’s an honest look at what it really takes to make progress when the motivation fades and the work gets boring.

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 at microwaves and their role in food preparation. This episode delivers concise, evidence-based insights designed to help you make smarter decisions without overcomplicating the process.

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 despite doing the work, this episode helps you pinpoint what is actually holding you back and shows you where to tighten things up so your training finally pays off.

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 actually prioritizing sleep and stress. They also talk protein, lifting, and why having a simple plan for meals makes the whole thing easier without turning your life into a full time fitness project. If you want structure that actually works in real life, this one gives you the framework.

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 shows you how to engineer your environment so fat loss feels predictable, sustainable, and way less exhausting.

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 around grains. Lastly, a new study on intermittent fasting reveals that the real benefits come from calorie restriction rather than the timing of meals. Packed with data, insights, and actionable advice, this episode is a must-listen for anyone looking to navigate their health and fitness journey with science-backed information.

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 sleep to setting up your environment so willpower isn’t doing all the work. If you’re in a deficit and feeling like it’s starting to wear on you, this episode helps you focus on what actually matters and make the process more sustainable.

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 support muscle growth without unnecessary extremes or confusion. By the end of the episode, listeners will have everything they need to confidently take themselves through a lean bulk or muscle-building phase.

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, recovery tools, and popular wellness trends. If you’ve ever wondered which trends are worth trying and which ones you don’t need to stress about, this episode helps you sort through the noise.

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 calorie intake, incorporating strategic cardio routines, improving lifestyle factors like sleep and stress management, and tracking progress with patience. They emphasize the need for consistency and the importance of adjusting goals as one's body changes.

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, more intentional goals change behavior. The conversation offers a practical framework for setting goals that are realistic, motivating, and aligned with real life.

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 what it actually means for you. It’s fast paced, evidence based, and designed to give you clarity without the fear or hype. Thanks for listening, being part of this community, and kicking off your week with us.

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 manage your routine and habits, but the right structure can keep you feeling in control without giving up the fun. These tools work whether you are traveling, moving, changing jobs, or juggling a full calendar. Long term success comes from learning how to pivot, not panic, and they are here to show you how to make that happen.

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 make progress start moving again. By the end, you’ll know exactly what to adjust and how to get your momentum back without overthinking it.

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 daylight savings time on health. Following that, they explore promising new data on how GLP-1 medications might aid in combating alcohol and drug addiction. Before wrapping up, they touch on the impact of changing sleep patterns on overall health and discuss upcoming, exciting developments in the realm of fitness and wellness.

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 real in a way that actually feels approachable. You’ll leave with a clearer understanding of what truly impacts your health and what tends to get overstated.

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 your programming and your perspective, so your training reflects what you actually want.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.