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.

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Timestamps

(4:53) Why calorie tracking works

(10:05) When tracking doesn’t make sense

(16:50) Step 1: Protein anchor each meal

(21:16) Step 2: Fiber anchor each meal

(30:00) Step 3: 10k steps daily

(33:18) Step 4: Slowing down

(44:12) Step 5: Stop fighting biology

(49:45) When a calorie count actually matters

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.

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

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Timestamps

(00:00) Introduction

(01:40) The Science Behind Thick Thighs

(11:02) New Food Pyramid

(22:22) Hormones and Weight Loss

(33:18) Intermittent Fasting

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.

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

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Timestamps

(2:16) Map vs territory

(5:39) Protect sleep like it’s part of your diet

(10:33) Eat a high-protein diet

(20:28) Engineer your environment so willpower barely matters

(26:14) Don’t cut out foods you enjoy

(34:58) Learn how to cook and understand your way around the kitchen

(40:51) Play with meal timing

(44:55) Mini cut vs normal cut

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.

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

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Timestamps

(6:15) Lean vs Dirty Bulk

(12:20) How To Train

(24:25) Calorie Goals

(33:29) Protein Goals

(37:36) Misc. Questions

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.

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

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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.

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

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Calorie + Protein Calculators

Timestamps:

(02:56) What is “Skinnyfat”

(09:00) What causes Skinnyfat

(14:41) How to fix Skinnyfat

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.

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

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Timestamps:

(5:57) Goal Setting Theory


(15:35) How to Actually Set and Achieve Your Goals


(19:19) 5 Steps to Set Your Goal and Plan


(19:28) Step 1: Set Desired Outcome

(24:24) Step 2: Decompose the Goal Into Micro-Processes


(26:54) Step 3: Decide What to Measure

(31:37) Step 4: Feedback and Adaptability


(35:15) Step 5: Accountability Systems


(42:49) Why Most People Fail

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.

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

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Timestamps:

(3:58) Glyphosate and Monsanto

(17:10) New fat burning pill that protects muscle and appetite

(28:30) Daily low dose Cialis as a new health protocol

(36:12) Food recalls

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.

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

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Timestamps:

(7:26) Concept of "Guardrails"

(10:56) Diet Guardrails

(29:09) Training Guardrails

(38:12) Mindset

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.

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

Timestamps:

(2:37) Defining a Plateau

(10:10) STEP 1: Increase NEAT (Movement)

(12:28) STEP 2: Improve Training Intensity and Cardio

(19:17) STEP 3: Reassess Calorie Intake

(26:12) STEP 4: Metabolic Multiplier Habits

(29:10) STEP 5: Implementing Changes

(33:23) STEP 6: When to Take a Diet Break or Reverse Diet