What if everything you thought you knew about skincare, acne, anti-aging, and hair loss was either outdated (or just plain wrong?)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

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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.

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• ALL of our complete 12-week training programs
• Bonus episodes every Friday
• Just $5 /month

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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.

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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.

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• ALL of our complete 12-week training programs
• Bonus episodes every Friday
• Just $5 /month

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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.

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• Just $5 /month

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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.

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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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• Bonus episodes every Friday
• Just $5 /month

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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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• Access to 10+ complete training programs
• bonus episodes weekly
• Just $5 /month

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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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• bonus episodes weekly
• Just $5 /month

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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.

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• Access to 10+ complete training programs
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Timestamps:

(4:25) Why Micros Matter

(8:12) Types of Micronutrients

(15:57) The Major Players

(46:07) Secondary Important Nutrients