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 and sad salads, we’ve got you covered with tips to make it simple, enjoyable, and effective!

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TIMESTAMS:

(06:41) Figure out how much you need

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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Meal Prep Essential's Amazon List

Eat This Much Meal Planner

Timestamps:

(7:03) Walk 10 Minutes After Each Meal

(13:35) Bring Up Specific Nutrient Deficiencies

(19:10) Learn How to Cook

(23:09 ) Find 1 Thing To Enjoy Daily

(27:58) Plan Tomorrow The Night Before

(33:28) Therapy

(40:29) 5 Minute Meditation

(46:40) Eat a High Protein Diet

(47:56) Use A Sunrise Alarm Clock

(51:28) Fix Your Sleep

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 hits and misses.

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Timestamps:

(3:31) Sober Movement

(8:26) High Protein Diets

(12:08) Walking for Weigh Loss

(16:50) Ozempic

(22:24) Recovery Tools

(33:37) TRT (Testosterone Replacement Therapy)

(41:53) "Natures Ozempic"

(48:06) Peptides

(51:04) Carnivore & Raw Milk

(58:44) Avoiding Seed Oils

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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Timestamps:

(14:08) How To Train Shoulders

(19:10) WORST Shoulder Exercises

(29:30) BEST Shoulder Exercises

(47:14) Important Notes/Summary

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 sudden schedule change, we've got the tips to help you pivot and keep moving forward. Let’s get into it!

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Timestamps:

(10:44) The Concept of Guardrails

(16:10) Training Guardrails

(29:44) Diet guardrails

(43:05) Mindset

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 "overrated or underrated" series. The next episode will tackle training and workout topics, so if you’ve got burning questions about fitness myths or workout trends, drop your suggestions in the comments (Spotify listeners, we’re looking at you 👀).

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Timestamps:

(03:27) Overrated or Underrated: Nutrition and Supplements

(04:59) Testosterone Boosters

(09:19) NAD+ and NMN Supplements

(13:33) Collagen Supplements

(17:02) Probiotics

(21:28) Vitamin D

(23:42) Magnesium

(24:38) Liver and Organ Supplements

(25:40) Peptides

(27:55) Electrolyte Supplements

(32:37) Fish Oil

(36:19) Seed Oils

(40:12) Organic Food

(42:55) Artificial Sweeteners

(46:35) Animal-Based Diets

(48:12) Microplastics

(50:54) Raw Milk

(55:55) Anti-Inflammatory Diets

(58:21) The 80/20 Rule

(01:03:17) Conclusion and Final Thoughts

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 microplastics and if they’re worth the worry. Finally, they wrap things up with tips for building the perfect bedtime routine for the 40% of us who just can’t fall asleep. Perfect for a quick hit of info without the fluff!

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Free Tools:

Calorie Calculator

Protein Calculator

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Timestamps:

(5:05) NMN/NAD+ Supplements

(16:12) Animal based diet

(34:09) Perfect bedtime routine

(44:15) Microplastics

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 and emphasizing the need for nutrient-dense foods. Plus, discover how to avoid pitfalls and maintain long-term success. Whether you're looking to gain muscle, lose weight, or just eat healthier, this episode has got you covered!

Tools Mentioned:

Calorie Calculator

Protein Calculator

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Timestamps:

(04:16) What IIFYM Is (and Isn’t)

(09:06) Calorie & Protein Set Up

(27:59) Carbs & Fats Set Up

(37:55) Nutrient Density vs. Calorie Density

(45:07) How & When To Adjust

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 more magnesium might do for you.

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Time Stamps:

(6:45) What is Magnesium

(12:48) What happens if you don't get enough

(31:22) How to get enough

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 microplastics and if they’re worth the worry. Finally, they wrap things up with tips for building the perfect bedtime routine for the 40% of us who just can’t fall asleep. Perfect for a quick hit of info without the fluff!

Legion Athletics Black Friday Sale

Free Tools:

Calorie Calculator

Protein Calculator

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• Bonus episodes EVERY Friday answering your questions
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• Advanced 12-Week Training & Mobility Programs

Timestamps:

(5:05) NMN/NAD+ Supplements 

(16:12) Animal based diet 

(34:09) Perfect bedtime routine

(44:15) Microplastics