Would you rather hear a comforting lie over an unpleasant truth? The fitness industry is full of comforting lies and fairytale stories; however, in today's episode, your hosts are going to lay out the top 10 harsh truths about the industry. It's gonna get uncomfortable. It's gonna get real. Are you ready?

Quick Links:

Comparison- (7:11)

You will never look like your favorite fitness influencer- (14:15)

motivation is fleeting- (19:56)

you’re going to fail.. alot (32:13)

it’ll take a lot longer than you think (36:36)

consistency trumps intensity (41:00)

health and fitness are not the same- (47:45)

too many of the healthiest calories will cause weight gain (53:12)

mental health is crucial- (59:48)

results will come from what you’re doing- (1:04)

Links from episode:

**Free Tools & Calculators HERE!**

$5 Complete Training Programs

FS Premium:

⁠**Sign up for Fitness Stuff PREMIUM here!!**⁠

Legion Athletics:

Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.

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Watch on YouTube: Fitness stuff (for normal people)

In this episode of the Fitness Stuff (for normal people) podcast, we dive DEEP into the realm of sleep - its importance, the repercussions of neglecting it, and the science-backed solutions to ensure a rejuvenating night's rest. Ever wondered why decision-making feels impaired after a sleepless night? Or why your mood seems unpredictable on those groggy mornings? Discover the short and long-term impacts of inadequate sleep, from cognitive dips to hormonal imbalances. Plus, get insights from compelling research on what you might be missing out on from putting your sleep on the back burner.

The episode isn't just about the problems; it's about solutions. Aligning our lives with our natural circadian rhythms can be a game-changer. We'll discuss how to harness the power of this internal clock and make it work in our favor. From the ideal wake-up routines, daytime habits, to winding down strategies before bed, we guide you on how to optimize each segment of your day. Do you know your chronotype? It's a concept that can revolutionize how you plan your day and when you sleep.

And for those seeking tangible action items, we discuss affordable tools, habits, and even supplements that can elevate your sleep game. Remember, it's not always about the quantity of sleep but the quality.

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Legion Athletics

20% Off Legion Athletics here (use code FSPOD at checkout)

Links from the episode:

IMPORTANT NOTE - We are making $0 from any of these links if you purchase from them and are affiliated to them in no way, just the best products we have been able to find for our listeners

Sleep Tools:

Amazon Sleep Toolkit List

Sleep Trackers:

Oura Ring Discount ($40 off any ring)

Whoop Band - not able to find a discount, sorry :(

Apps:

Reveri NSDR App

Headspace Meditation App

Other mentions:

Examine supplement research database

Spotify Sleep Playlist (12h sound loops white/brown/pink noise)

Episode 37 of FS.POD (What Metrics You Need To Be Paying Attention To On Your Apple Watch, Oura Ring, Whoop, etc.)

TIMESTAMPS:

0:00 Intro/Ads

3:00 Overview of Sleep

8:45 Not Getting Enough Sleep

12:36 Benefits of Sleep

20:00 Sleep Chronotypes

24:00 Circadian Rhythm

30:30 Sleep Apnea

35:30 Sleep Quantity vs. Quality

40:15 The Best Way To Wake Up

53:00 Preparing Your Body For Sleep In The Afternoon

01:04:00 How To Fall Asleep

01:20:00 Sleep Supplements

01:31:15 How To Stay Asleep

01:32:00 Room Temperature

01:32:45 Darkness Tools

01:33:30 Quite Setting

01:34:15 Mattress & Pillows

01:38:10 Mouth Tape

01:39:00 Sleep Meds Warning

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More details on our new High-Frequency Full Body 12-week program:

Sign up for premium here to access all training programs for just $5

This 12-week program is tailored for those at an intermediate to advanced level seeking a fresh approach to take their progress to the next level. It employs a distinct training method, targeting each muscle group 4-5 times weekly for maximum frequency.

Full body training has several distinct advantages including:

The Program Includes:

Get this program for just $5 here

Premium also includes:

Legion Athletics Episode Discount:

⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠

Links/research from this episode:

Daily Volume Ceiling Research Review

Don’t forget to follow us, nerds :)

Instagram: ⁠@fs.pod⁠

Watch on YouTube: ⁠Fitness stuff (for normal people)⁠

Timestamps

00:00 Intro

02:30 What Is Full Body Training

08:15 The Three Main Drivers Of Muscle Growth

15:00 Muscle Protein Synthesis Impact

20:00 Norwegian Frequency Project

24:45 Daily + Weekly Training Volume Goals

37:00 Neurological Strength Adaptations

38:45 Overtraining & Recovery

48:45 Days Per Week For Full Body + Steroid Use

53:15 How To Organize Each Workout

55:30 Stimulus : Fatigue Ratio / Exercise Choice

It’s time to talk about.. inflammation.In this episode, Marianna and Tony educate their listeners on what inflammation is, how inflammation manifests in the body, the role one’s diet/ lifestyle plays, anti-inflammatory and pro-inflammatory foods, supplements that help mitigate inflammation, and so much more! Dive on in to see if any myths you’ve been told through the internet or other sources get debunked…your hosts give you information based on scientific facts!

Sign up for Fitness Stuff PREMIUM here!!

- Weekly bonus episodes every single Friday answering your questions

- $300 monthly Legion Supplement giveaway

- 12 Week PPL Workout Program

- Exclusive discounts to partners like Marek Health, Examine.com, and more

Legion Athletics:

Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.

Links from the episode:

Genetic Potential For Muscle Growth Calculator (ankle + wrist measurements)

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Today's episode is tackling body recomposition which is the process of losing fat and gaining muscle at the same time. Even better? Marianna and Tony will be discussing new research on this topic that explains an entire new grouping of individuals who just might include YOU is capable of achieving this. Your hosts will give you every single detail for setting up a successful recomposition and explain whether a recomp, cut, lean, or bulk is best for you.

Sign up for Fitness Stuff PREMIUM here!!

- Weekly bonus episodes every single Friday answering your questions

- $300 monthly Legion Supplement giveaway

- 12 Week PPL Workout Program

- Exclusive discounts to partners like Marek Health, Examine.com, and more

Legion Athletics:

Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.

Links from the episode:

Genetic Potential For Muscle Growth Calculator (ankle + wrist measurements)

Follow us!

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Facebook: Fitness Stuff (for normal people)

Watch on YouTube: Fitness stuff (for normal people)

This week on Fitness Stuff with Normal People, your hosts will be discussing metabolism and the truth about "boosting" one's metabolism. Join your hosts to review what metabolism is, how it works, breaking down the major components that make up your metabolism as a whole, what different diseases/disorders cause a slow metabolism, and so much more!

Sign up for Fitness Stuff PREMIUM here!!

- Weekly bonus episodes every single Friday answering your questions

- $300 monthly Legion Supplement giveaway

- Member's only downloads/programs/etc.

- Exclusive discounts to partners like Marek Health, Examine.com, and more

Legion Athletics:

Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.

Follow us!

TikTok: @fs.pod

Instagram: @fs.pod

Facebook: Fitness Stuff (for normal people)

Watch on YouTube: Fitness stuff (for normal people)

Join your hosts in covering the top 5 reasons you may not be gaining muscle and getting stronger in your routine. Your hosts will give you the ins and outs and assist you in figuring out why your current routine may not be leading you to success if gaining muscle and strength is your goal.

Links to episodes linked:

Episode 74: https://podcasters.spotify.com/pod/show/fitnessstuff/episodes/Ep-74--75-HARD--Berberine-Pills--How-Much-Weight-You-Need-To-Be-Lifting-RPE-Scale--and-MORE-e2645e4

Episode 48:

https://podcasters.spotify.com/pod/show/fitnessstuff/episodes/Ep-48--Progressive-Overload-101-e1s4419

Sign up for Fitness Stuff PREMIUM here!!

- Weekly bonus episodes every single Friday answering your questions

- $300 monthly Legion Supplement giveaway

- Member's only downloads/programs/etc.

- Exclusive discounts to partners like Marek Health, Examine.com, and more

Legion Athletics:

Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.

Follow us!

TikTok: @fs.pod

Instagram: @fs.pod

Facebook: Fitness Stuff (for normal people)

Watch on YouTube: Fitness stuff (for normal people)

If It Fits Your Macros is a dietary strategy that revolves around setting a specific calorie, protein, carb, and fat goal, and eating whatever foods you want throughout the day, as long as it hits those targets. Your hosts are going to guide you through the basics and walk you through the science behind it. Will this strategy work for you? Listen to find out!

Links from the episode:

- Protein calculator

-TDEE Calculator

Legion Athletics Discount:

Your hosts are playing a game this episode and have to express their educated opinions on some major topics. Marianna and Tony must decide if their audiences' top focuses in the fitness industry are overrated or underrated and why. These topics will fall under the categories of nutrition, lifestyle, training, and/ or supplements. The best part? Your hosts did no prior collaboration to filming. They have no idea where the other's opinion will fall.

- Weekly bonus episodes every single Friday answering your questions

- $300 monthly Legion Supplement giveaway

- Member's only downloads/programs/etc.

- Exclusive discounts to partners like Marek Health, Examine.com, and more

Legion Athletics:

Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.

Follow us!

TikTok: @fs.pod

Instagram: @fs.pod

Facebook: Fitness Stuff (for normal people)

Watch on YouTube: Fitness stuff (for normal people)