In this episode, Tony and Marianna delve into the top 5 health markers you should pay attention to. These markers are not only important for your overall well-being but also closely linked to all-cause mortality and quality of life. How and why keeping an eye on your blood pressure (even in your 20s...), stress, sleep, step count, and body composition can not just add years to your life, but quality as well.

00:21:30

Steps: 00:42:30

00:51:00

01:05:00

Amazon blood pressure cuff

Perceived stress test

Oura ring

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Since our Round Robin style episode was such a big hit… get ready for ROUND 2! Today breaking down Berberine Supplements (what people are calling “nature's Ozempic”), how to tell exactly how much weight you need to be lifting in the gym by using a tool called the RPE scale, and taking apart the 75 HARD challenge that’s been hot for the past few years, is it good for you? Is it just what you need to break out of this rut? Tune in to find out!

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Extra links (we collect zero commission or payment from these companies, just helpful resources for our listeners):

Marek Health Custom Blood Panel (FS Premium members get an extra 10% off their first lab order)

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Got Milk? I guess we will see after this episode! Join your hosts, Marianna and Tony, as they review the history, benefits, myths, and so much more regarding dairy. Dairy used to be perceived as one of the healthiest foods you could eat; however, over the last decade the table has started to shift and whether milk was "healthy" became questionable. As always, Fitness Stuff for Normal People will bring you an unbiased and scientific explanation for it all.

Quick Links:
what is dairy? (8:28)

lactose intolerant (14:11)

MYTHS

dairy contains dangerous hormones (32:39)

it’s too processed, raw milk is better (43:17)

pus + blood + somatic cells (53:47)

full fat dairy is a threat to heart health (56:57)

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Part two of one of our most popular series yet: Top 10 Scams in the Fitness Industry! There are so many sources that our population grabs their fitness advice from, so how does one decipher what is genuine and what is a scam? Today, your hosts Tony and Marianna finish up this series with your final 5 scams and an explanation as to why results promised and advertised are most likely never seen.

Quick Links:

Scam 5- (10:51)

Scam 4-(19:32)

Scam 3- (39:15)

Scam 2- (52:33)

Scam 1- (1:06:00)

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TODAY your hosts are breaking down five of the top ten scams in the fitness industry, and explaining why they're scams with science. Since they don't like to just point out the problems in this industry, they offer solutions for the problems that these scam products/workouts/diets/etc. try and "fix". Today they cover scams 10-6, and don't miss next week's episode where they finish it off with the top 5.

Quick Links:

Scam 10- (11:32)

Scam 9- (23:46)

Scam 8- (40:49)

Scam 7- (51:00)

Scam 6-(59:44)

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Grab your pen and paper because your hosts, Marianna and Tony, are taking us to school this episode. Get ready to understand nutrient absorption and dissect all of the basics. By the end of this episode, you will have reviewed a variety of vitamins and minerals and their role in assisting other nutrients within the body. Some topics that will be discussed and backed by research include different micronutrients, the difference between fat-soluble and water-soluble vitamins, the difference between the absorption of food vs. supplements, and tips on enhancing vitamin and mineral absorption.

Timestamps:

-Micronutrients (5:24)

-Fat-Soluble vs Water-Soluble Vitamins (8:19)

-Micronutrient Bioavailability (18:43)

-Tips for enhancing nutrient absorption (1:00:00)

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Can we be real for a second? There are countless, contradicting statements and claims about how to lose weight on the internet. Today, your hosts Marianna and Tony are going to navigate through the top 5 fat loss myths that may be getting in the way of your progress. Tune into another scientifically proven episode of Fitness Stuff For Normal People to grasp a better understanding of your personal weight loss journey.

Time Stamps and Quick Links:

-Weight loss ≠ fat loss (13:14)

-Starvation mode/metabolic damage (31:04)

-Calorie deficit = Eat less food (41:00)

-Cardio > Weights (49:38)

-Eating healthy = Eating for weight loss (57:44)

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Today, Tony and Marianna FINALLY dedicate an entire episode to the MONSTER that is artificial sweeteners... Whenever there are two camps surrounding a topic, like the anti-artificial sweetener camp, and the pro-artificial sweetener camp - the truth often lies somewhere in the middle. Today our hosts discuss:

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The study’s referenced in this episode:

1970’s Mice Cancer Study:

https://pubmed.ncbi.nlm.nih.gov/5411626/

AS & Cancer Cohort Study:

https://pubmed.ncbi.nlm.nih.gov/36500986/

Systematic Review and Meta-Analysis on Blood Glucose and Insulin Response:

https://pubmed.ncbi.nlm.nih.gov/32672338/

Sucralose, Monk Fruit and Stevia on blood glucose control:

https://www.nature.com/articles/s41430-018-0170-6

https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0161264&type=printable

https://www.ncbi.nlm.nih.gov/pubmed/28502831

http://www.mdpi.com/2072-6643/10/7/818

Artificial Sweeteners on Gut Health:

https://pubmed.ncbi.nlm.nih.gov/34063332/

https://pubmed.ncbi.nlm.nih.gov/33171964/

https://pubmed.ncbi.nlm.nih.gov/31258108/

https://pubmed.ncbi.nlm.nih.gov/31928558/

https://pubmed.ncbi.nlm.nih.gov/30557670/

https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-w

Artificial Sweeteners on Weight Loss:

https://www.ncbi.nlm.nih.gov/pubmed/?term=Low-calorie+sweeteners+and+body+weight+and+composition%3A+a+metaanalysis+of+randomized+controlled+trials+and+prospective+cohort+studies

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/pdf/ijo2015177a.pdf

https://www.ncbi.nlm.nih.gov/pubmed/?term=The+role+of+low-calorie+sweeteners+in+the+prevention+and+management+of+overweight+and+obesity%3A+evidence+v.+conjecture

Hunger, Cravings, and Hormonal Changes:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744961/pdf/OBY-24-297.pdf

https://www.ncbi.nlm.nih.gov/pubmed/23364015

https://www.ncbi.nlm.nih.gov/pubmed/21245879

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438179/pdf/13679_2014_Article_133.pdf

In today's episode, Marianna and Tony will go into a deep dive in supplements on the market that specifically pertain to gut health. These supplements include probiotics, prebiotics, digestive enzymes, L Glutamine, peppermint oil, and greens powder. Your hosts will review each supplement and help you gauge your opinion on them with scientific evidence and research.

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⁠⁠⁠

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Your hosts, Marianna and Tony, are covering one of the largest and arguably most important pieces to a successful fitness journey: mindset. It's time to tone in on your discipline, motivation, self-control, and whether or not you have a fixed or growth overall mindset. Let's be honest, physically you can only produce or ingest so much. Real transformations come from the mind.

Time Stamps:

will power and self control (7:45)

fixed vs growth mindset (27:04)

developing a growth mindset (32:50)

environment (49:01)

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⁠⁠⁠

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