You ever do all the right things and still feel like nothing is working? Like when you water a plant every day, give it sunlight, even talk to it, and somehow it still dies. Or when you're doing everything right to lose fat—hitting the gym every other day, prepping your meals, even sending up a little prayer—but the scale won’t budge. It’s frustrating, and we’ve all been there. In this episode of Fitness Stuff for Normal People, we’re breaking down the five biggest reasons you’re not losing weight, even when it feels like you’re doing everything right. Spoiler: it’s probably not what you think.

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Tools mentioned in episode:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠⁠⁠

Timestamps:

(15:14) Underestimating Calories In

(16:30) Overestimating Calories Out

(24:22) You're Not Moving Enough

(30:35) Your Lifestyle Sucks

(41:24) You Aren't Consistent / Your Expectations Aren't Realistic

It’s Micro-Dose Monday—a crowd favorite series on Fitness Stuff for Normal People! Your hosts, Marianna and Tony, are pumped to bring you four hot topics, bouncing from one to the next: new research on creatine’s surprising role in depression, the science behind “sugar addiction,” how to fix the dreaded “skinny-fat” look, and the latest findings on lead lurking in protein powders. No deep dives here—just straight facts, no fluff, and everything you need to stay informed without the BS. Whether you’re sipping your morning coffee or hitting the gym, this rapid-fire episode is the perfect way to start your week.

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Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways

Tools mentioned in episode:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠⁠

Timestamps:

(3:34) Creatine + Depression

(12:19) Sugar Addiction

(32:34) How to Fix "Skinny-Fat"

(44:06) Lead in Protein Powders?

Glutes—arguably the crown jewel of the posterior chain—are more than just for aesthetics; they’re one of the most important muscle groups for overall health and performance. In this episode, we’re breaking down the best and worst glute exercises, as voted on by you, our listeners, in our third installment of this series. We’ll take a deep dive into which movements actually deliver results, which are overrated, and what you should be focusing on for optimal growth and strength. From biomechanics to exercise selection, we’re covering everything you need to know to build strong, functional glutes. Whether you're chasing aesthetics, strength, or longevity, this episode has something for everyone. Buckle up—this one’s going to be juicy.

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Tools mentioned in episode:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠

⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠

Timestamps:

(4:03) Goal of today’s episode

(7:58) The role genetics play

(17:44) Anatomy of glutes

(21:48) How to train them

(24:16) Best and worst exercises

(50:13) Building glutes

Fitness Stuff for Normal People is calling out the five types of influencers you should unfollow to protect your fitness journey. From supplement pushers and cherry pickers to purity testers and "quick fix" promoters, Marianna and Tony break down how these influencers spread misinformation, create unrealistic expectations, and harm your progress. Today’s episode is all about helping you identify these red flags and take control of your social media feed to build a healthier, evidence-based perspective.

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Tools mentioned in episode:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠

⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠

Timestamps:

(10:53) "Just trust me bro"

(19:29) Cherry Pickers

(26:22) Speaks in absolutes

(35:21) Purity Testers

(43:14) Supplement Pushers

Can you turn fat into muscle? No... But can you lose fat and build muscle at the same time? Absolutely... It's called body recomposition. In this episode, Marianna and Tony dive deep into the science behind this process, breaking down the myths and misconceptions that often get in the way. They’ll explain how to structure your training, nutrition, and recovery to achieve real results without the endless cycle of cutting and bulking. As always, this episode is rooted in research, with actionable tips that work for normal people. If you’re ready to level up your fitness and make smarter progress, this one’s for you!

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Tools mentioned in episode:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠

⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠

Timestamps:

(7:46) What is body recomp?

(12:16) We know its possible- how do we do it

(16:42) Step 1 - Workouts

(26:31) Step 2 - Calories

(34:50) Step 3 - Protein

(41:36) Step 4 - last piece of the puzzle

(47:04) Final notes

The truth will set you free… but first, it’ll piss you off. In this episode, Marianna and Tony walk through the top 10 harsh fitness truths you need to know when it comes to training, nutrition, and mindset. These aren’t easy to hear, but accepting them will save you time, energy, and frustration. The good news? Once you embrace these truths, real progress becomes so much easier — and way more rewarding.

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Tools mentioned in episode:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠Meal Prep Essential's Amazon List⁠⁠

⁠⁠Eat This Much Meal Planner⁠⁠

Timestamps:

(4:50) Your new life will cost you your old one

(9:35) Health ≠ fitness

(16:35) Some people have to work harder

(25:57) You're going to fail (A LOT)

(34:15) It's going to take longer than you think

(38:45) Healthier choices can develop unhealthy habits

(46:48) Don’t compare yourself to others

(51:58) Mental health

(57:38) Body positivity

(1:05:16) Consistency

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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Tools mentioned in episode:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Meal Prep Essential's Amazon List⁠

⁠Eat This Much Meal Planner⁠

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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Tools mentioned in episode:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠

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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Free Fitness Calculators:

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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