Ladies and Gents, your hosts are pumped to publish their first "Round Robin" episode. Join Marianna and Tony as they cover some of the most requested topics as several mini series. This week's topics are warm-ups, mini-cuts, probiotics, and L-Glutamine. Tune in to listen in on your favorite topic of this episode or invest some time and become knowledgable on 4 popular topics in today's fitness community.

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Get ready to dive into the fascinating world of blood work and hormones in this episode! Tony chats with Derek, the brain behind MorePlatesMoreDates.com, to explore the ins and outs of blood work, hormone replacement therapy, and more. As an expert in the field, Derek shares some eye-opening insights on why monitoring blood work can play such a massive role in controlling your health. Expect to come away from this episode with a better understanding of why monitoring your labs and hormone levels is so important. Tony and Derek also tackle some of the misconceptions around testosterone and the stigmas associated with hormone replacement therapy.

Timestamps:

00:00:00 Intro/sponsors

00:05:51 Welcoming Derek

00:10:30 Interpreting blood work/Problems with most HRT/TRT clinics

00:16:13 Reference range for hormones/testosterone

00:25:26 Total vs. Free testosterone

00:31:30 Importance of testosterone in women

00:36:11 How to boost testosterone through diet

00:46:32 Other blood markers to keep an eye on

00:54:26 How often to get blood work done

01:01:30 The difference between steroids/SARMs/peptides

Where to find Derek:

Instagram: @moreplatesmoredates

YouTube: @moreplatesmoredates

moreplatesmoredates.com

Intelligent Shop

Gorilla Mind

Marek Health Custom Blood Panel

(FS Premium members get an extra 10% off their first lab order)

⁠⁠⁠Sign up here for premium and the weekly FS Research Review!!!

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Sponsor links:

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

The Strong Inside: ⁠⁠⁠Protein Calculator⁠⁠⁠

Follow us!

TikTok: ⁠⁠⁠@fs.pod⁠⁠⁠

Instagram: ⁠⁠⁠@fs.pod⁠⁠⁠

Facebook: ⁠Fitness Stuff (for normal people)⁠

Watch on YouTube: ⁠⁠⁠Fitness stuff (for normal people)⁠

Get ready for a bit of fire and ice with Tony and Marianna in this episode! They're taking a deep dive into the world of heat and cold therapy (in the form of sauna and ice baths) and how they affect our bodies. You'll learn all about adaptive thermogenesis and the different metabolic changes your body goes through to maintain its internal core temperature. These changes include your metabolic rate, white-to-brown fat conversion, anabolic hormones like testosterone and growth hormone, cognition, and even mental health. Who knew a little heat and cold could have such a big impact on our health-span? But don't worry, Tony and Marianna won't leave you hanging. They're wrapping things up with specific protocols for implementing hot or cold therapy in your routine. So whether you're a heat-lover or a cold-blooded creature, there's something for everyone in this episode. Tune in and chill out!

Quick Links:

Changes in Metabolism/ Fat loss (14:57)

Recover + Muscle soreness (22:58)

Muscle growth (26:49)

Changes in mood + Cognition (33:20)

Dopamine (41:55)

Saunas/ heath therapy (49:09)

Performance + Strength (57:16)

Endurance athletes (59:05)

Intro to cardio (1:02:21)

Lifespan + health (1:06:00)

Blood pressure (1:06:49)

Bottom line (1:12:50)

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Sponsor links:

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

The Strong Inside Protein Calculator HERE (yeah… it’s 100% free)

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

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

$35 Amazon Blood Pressure Cuff mentioned in the episode

Follow us!

TikTok: @fs.pod

Instagram: @fs.pod

Facebook: Fitness Stuff (for normal people)

Watch on YouTube: Fitness stuff (for normal people)

In this episode we got got the pleasure of sitting down with a talented friend of ours, Ben Carpenter; Personal trainer and author of the new book Everything Fat Loss. Ben has spent a greater portion of his life working in the fitness industry, answering questions with simple, unbiased, evidence based answers. We got the chance to chat with Ben about his own personal experience going from a fitness model to a health and fitness educator. We got a look at the reality of living at an extremely low body fat percentage and how it can take a toll on your mental and physical health. And we also got some sound advice from Ben on how to navigate dietary and weight loss advice on social media . After listening to this episode you'll learn about the importance of body image and motivation for successful weight loss and hopefully leave with a better understanding of how to set weight loss goals realistic for your own unique lifestyle. That just barely skims the surface of this incredible conversation, but we hope you enjoy this one as much as we did!

⁠Everything Fat Loss⁠ by Ben Carpenter

Learn more from Ben on social media:

Instagram: @bdccarpenter

TikTok: @bdccarpenter

YouTube: @bencarpenter

⁠⁠Sign up for premium and the weekly FS Research Review⁠⁠

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

The Strong Inside: ⁠⁠Protein Calculator⁠⁠

Follow us!

TikTok: ⁠⁠@fs.pod⁠⁠

Instagram: ⁠⁠@fs.pod⁠⁠

Watch on YouTube: ⁠⁠Fitness stuff (for normal people)⁠

Timestamps:

(00:03:13) Sponsors: Legion Athletic, The Strong Inside

(00:09:48) Health vs. fitness

(00:15:00) Reality of being extremely lean

(00:18:19) Bodybuilding and disordered eating

(00:29:28) Who's dietary advice should you take?

(00:37:03) Health + Fitness red flags on social media

(01:00:46) Metrics of weight loss success

(01:15:39) Intermittent fasting

(01:22:25) body image and motivation for weight loss

Today we sit down for round two with one of our favorite nutrition researchers, Alan Aragon. Jumping between trending topics in nutrition today like some new hot research on plant-based vs. animal-based protein and muscle growth, artificial sweeteners and stroke, the dreaded seed oils, and SO MUCH MORE. We hope you enjoy this one as much as we did!

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Timestamps:

10:30 - Vegan vs. animal protein and muscle growth

30:05 - Artificial sweeteners, cardiovascular disease, and stroke on CNN

48:00 - Seed oils

1:03:20 - BCAA’s

1:10:00 - Intermittent Fasting

Legion Athletics:

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

The Strong Inside ⁠Protein Calculator⁠

Follow us!

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Instagram: ⁠@fs.pod⁠

Watch on YouTube: ⁠Fitness stuff (for normal people)⁠

Today your hosts Tony and Marianna are taking you through their top tips for making a calorie deficit easier so that you can be successful at achieving your weight loss goals. In this episode, you will learn about the most common obstacles that you may encounter at least once on your weight loss journey and how to overcome them. After listening to this episode you’ll learn how to navigate a calorie deficit in REAL LIFE - specific tips for social settings and friend groups, eating out, time constraints, travel, dealing with our least favorite feeling... hunger, and so much more.

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Legion Athletics link and code:

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

Follow us!

TikTok: ⁠@fs.pod⁠

Instagram: ⁠@fs.pod⁠

Watch on YouTube:⁠ ⁠Fitness stuff (for normal people)⁠

TIME STAM

Today your hosts Tony and Marianna are taking you through their top tips for making a calorie deficit easier so that you can be successful at achieving your weight loss goals. In this episode you will learn about the most common obstacles that you may encounter at least once on your weight loss journey and how to overcome them. Listen to learn how to navigate real life situations such as eating out, your social life, hunger, time constraints, and travel, while in a calorie deficit!

Legion Athletics:

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

Follow us!

TikTok: ⁠@fs.pod⁠

Instagram: ⁠@fs.pod⁠

Watch on YouTube: ⁠Fitness stuff (for normal people)

This week, join Marianna and Tony as they answer the commonly asked question; is a vegan diet the healthiest diet to follow? Tune in to find out what the benefits of a vegan diet are, the potential downsides of a vegan diet, vegan diet myths, and how to make a vegan diet work best for you. 

Timestamps:

Does vegan equal healthy? (7:33)

Vegan Diet Myths (17:55)

Vegan Diet Cons (37:09)

Vegan Diet and Digestion (44:48)

How to make a vegan diet work (50:51)

Legion Athletics:

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

Follow us!

TikTok: @fs.pod

Instagram: @fs.pod

Watch on YouTube: Fitness stuff (for normal people)

An update for this week <3

Do you ever feel like the scale isn't moving even though you dedicated yourself to a fitness lifestyle? There are a variety of factors that could play into an individual's weight loss journey feeling like it is at a stand point. Your hosts separately created their top 5 reasons why this might be happening based on research and scientific studies. Tune in today to hear the second part of this series and hopefully find some answers! 

Time Stamps:

Reason 1 (6:22)

Reason 2 (24:11)

Reason 3 (33:26)

Reason 4 (41:00)

Reason 5 (49:05)

Legion Athletics:

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

Follow us!

TikTok:@fs.pod

Instagram:@fs.pod

Watch on YouTube:Fitness stuff (for normal people)