If you're ready to make real, lasting changes in your life, it’s not about what you do once in a while. It’s about what you do every day. In this episode of Fitness Stuff for Normal People, Marianna and Tony share the top habits they’ve added into their routines that changed everything. No trends, no fluff. Just simple, sustainable shifts that actually made a difference. These are the habits that helped us build momentum, stay consistent, and actually enjoy the process. If you’re trying to feel better, think clearer, or take back control of your day, this one’s for you.

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Timestamps:

(3:50) Ingredient Prep

(9:10) Visualization

(15:06) Reading

(21:49) Waking Up Early

(28:20) Walking (10k+ Steps)

(29:47) Walking After Meals

(32:52) Digital Boundaries

(41:09) Meditation

(46:55) Time Blocking

(52:06) Consistent Check Ins

Half the world will experience a mental health disorder at some point, and what you eat could be making a bigger difference than you think. This week, we're diving deep into the science behind food and mood—how nutrients affect your brain, your stress response, and your overall mental state. We cover everything from neurotransmitters and inflammation to omega-3s, dietary patterns, and why diversity on your plate actually matters. This isn’t about cutting out junk or chasing superfoods. It’s about understanding how your food choices can support your mental health in a real, lasting way.

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

⁠⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠⁠

• BOGO 50% off for your first order + 2X points on every order after that
• use code “FSPOD” at checkout

Timestamps:

(4:07) Connection between food and the brain

(8:43) Neurotransmitters and nutrients

(17:31) Omega-3 & Mental Health/Cognition

(20:46) Inflammation and Mental Health

(24:32) Dietary Patterns and Mental Health

(39:00) Practical Tips for Mental Health Through Food

In this episode of Fitness Stuff (For Normal People), Marianna and Tony dive into the wild world of peptides—what they are, what they’re supposed to do, and which ones are actually worth your time. They cover the big claims around fat loss, muscle growth, brain power, and faster recovery, breaking down the science in a way that actually makes sense. No gatekeeping, no BS—just straight talk on what works and what doesn’t. If you've been tempted by a TikTok ad or just want to understand what the hype is about, this one’s for you.

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

⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠

• BOGO 50% off for your first order + 2X points on every order after that
• use code “FSPOD” at checkout

Timestamps:

(7:46) Peptides for weight loss & metabolism

(20:26) Peptides for growth & performance

(35:30) Peptides for brain health & cognition

(44:58) Peptides for recovery & injury

Welcome back to Fitness Stuff for Normal People. It’s Micro-Dose Monday, where Marianna and Tony cover a few of the most popular topics you’ve been asking about—all in one episode. No deep dive this time, just quick hits of the stuff everyone’s curious about. This week, they’re breaking down how your metabolism adapts when you’re in a calorie deficit, a new study on omega-6 seed oils and inflammation, whether muscle soreness is actually slowing your progress, and if creatine made for women is worth the hype. Fast, easy to follow, and packed with the info you actually care about.

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• Access to 10+ complete training programs
• bonus episodes weekly
• Just $5 /month

⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠

• BOGO 50% off for your first order + 2X points on every order after that
• use code “FSPOD” at checkout

Timestamps:

(3:44) Metabolic Adaptation

(15:56) Seed Oils

(37:25) Muscle Soreness

(42:47) Creatine for Women

If you care about living longer and better—this episode is for you. Today, we’re breaking down the 10 most important health metrics every person should be tracking for longevity, backed by research that ties each one to actual lifespan. No fluff—just the hard-hitting stuff that helps you live longer, move better, and feel more like yourself for years to come. Covering resting heart rate, grip strength, mental health, daily steps, VO₂ max, sleep quality, fiber, blood pressure, waist-to-height ratio, and metabolic labs like HbA1c & ApoB plus: how to track them, what your numbers should be, and realistic ways to improve them—without obsessing over every number on a spreadsheet.This is the kind of episode you’ll want to save and come back to. Because your future self will thank you.

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• Access to 10+ complete training programs
• bonus episodes weekly
• Just $5 /month

⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠

• BOGO 50% off for your first order + 2X points on every order after that
• use code “FSPOD” at checkout

Timestamps:

(03:00) Resting Heart Rate

(06:53) Strength Tests

(15:40) Flourishing Scale

(18:58) Daily Step Count

(26:45) Blood Pressure

(35:11) Waist:Height Ratio

(39:34) Sleep Quality

(42:23) Fiber Intake

(53:32) VO2 Max

(59:20) HbA1C & Apo B

If it fits your macros, you’re tracking calories, protein, carbs, and fat. But what about everything else your body needs to feel good? In this episode of Fitness Stuff for Normal People, we’re diving deep into the other side of nutrition: Micronutrients. These are the vitamins, minerals, and lesser-known essentials that won’t directly change your weight, but absolutely impact your energy, digestion, mental clarity, recovery, sleep, and more. We cover the most common deficiencies, what these nutrients actually do inside your body, how to tell if you're getting enough, and what to prioritize. Because you can hit your macros and still feel like garbage, and we’re here to fix that.

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• Use code “FSPOD” at checkout

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• Access to 10+ complete training programs
• bonus episodes weekly
• Just $5 /month

Timestamps:

(4:25) Why Micros Matter

(8:12) Types of Micronutrients

(15:57) The Major Players

(46:07) Secondary Important Nutrients

This week, we’re exposing ourselves by ranking the worst health and fitness trends we’ve ever fallen for. Some were popular, some were personal, and all of them were either misguided, unnecessary, or straight-up harmful. From raw vegan diets to daily HIIT classes to chewing gum instead of eating, we’re breaking down what we tried, what went wrong, and how cringe it really was. We’re giving each one a 1 to 10 cringe rating, sharing whether we’re still tempted, and deciding once and for all if we’d ever go back. If you’ve ever gotten caught up in wellness hype or made questionable choices in the name of health, you’re not alone. This one’s for you.

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• Access to 10+ complete training programs
• bonus episodes weekly
• Just $5 /month

⁠⁠⁠Legion Athletics⁠⁠⁠

• BOGO 50% off for your first order + 2X points on every order after that
• use code “FSPOD” at checkout

Timestamps:

(3:12) GNC

(13:32) raw vegan

(20:22) macros

(27:58) barrys boot camp

(33:02) Apple Cider Vinegar

(34:13) fasted cardio

(35:29) Intermittent Fasting

(40:02) Herbalife

(41:54) BCAA

(43:43) Food Sensitivity Tests

(48:24) Green Juice

(57:07) Eating disorder

Your heart beats over 100,000 times a day without a break. And somehow, heart disease is still the leading cause of death. In this episode, Marianna and Tony break down what your heart actually does, what messes it up, and how to take care of it without overcomplicating it.Turns out, about 80% of heart disease is preventable. So we’re getting into the stuff that actually matters—like food, workouts, labs to keep an eye on, and what most people are getting wrong.

⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Access to 10+ complete training programs
• bonus episodes weekly
• Just $5 /month

⁠⁠Legion Athletics⁠⁠

• BOGO 50% off for your first order + 2X points on every order after that
• use code “FSPOD” at checkout

Timestamps:

(4:01) Heart 101

(10:03) Starting with Nutrition

(28:52) Exercise and Physical Activity

(39:44) Weight Management & Metabolic Health

(52:12) What to look for

Welcome back to Fitness Stuff for Normal People with Marianna and Tony—where we make the confusing parts of health and fitness make sense. In this episode, we’re digging into one of the most underrated parts of your body: your gut microbiome. Most people think it’s just about digestion, but this wild ecosystem of over 100 trillion bacteria is actually running the show behind the scenes—impacting everything from your sleep and immune system to your cravings, metabolism, and even how you think and feel. In this episode, we’re breaking down the top 3 best and worst things you’re doing for your gut, and most of them have nothing to do with food. If you’ve ever felt like something’s been off or harder than it should be, this one might connect the dots. Stick around—it’s one of those episodes that just makes everything click.

⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• access to 10+ complete training programs
• bonus episodes weekly
• Just $5 /month

⁠Legion Athletics⁠

• BOGO 50% off for your first order + 2X points on every order after that
• use code “FSPOD” at checkout

Timetamps:

(05:27) Why your gut is important

(13:44) 3 Worst things

(14:40) Overuse of antibiotics

(21:32) Alcohol & Nicotine

(28:28) Poor sleep & stress

(36:59) Under-eating

(38:39) 3 Best things

(38:47) Prebiotic Fiber

(45:46) Exercise / Move Regularly

(50:22) Eating a whole foods diet

In this solo episode, Tony flies solo (with Mini Mariana silently judging from the background) and dives into the 5 most powerful skills he’s developed over the last decade—skills that have radically transformed his mindset, relationships, career, and health.

From mastering communication and emotional regulation, to understanding the underrated power of personal branding, self-auditing, and simply taking imperfect action—this episode is packed with tools you can start using immediately to level up your life.

Whether you're deep in your fitness journey, building better mental habits, or trying to grow in your career or personal life, these are the skills that matter more than any hack or shortcut you’ll find online. Plus, drop your own life-changing skill in the Spotify comments—Tony’s reading them all.

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• access to 10+ complete training programs
• bonus episodes weekly
• and so much more

Legion Athletics

• BOGO 50% off for your first order + 2X points on every order after that
• use code “FSPOD” at checkout

Links to any tools mentioned in the show:

Vinh Giang Social’s + Youtube

https://www.instagram.com/askvinh/

https://www.youtube.com/@askvinh

Joseph Tsar Youtube How To Speak Articulately

https://www.youtube.com/@ttsar

TED Talk Youtube

https://www.youtube.com/@TED

The Iconist: The Art & Science of Standing Out (book)

https://a.co/d/7zgbUly

The Creative Act (book)

https://a.co/d/dVmQIQR

Made To Stick (book)

https://a.co/d/3pOQIqZ

Science and Human Behavior (book)

https://a.co/d/iMOfI4s

Benjamin Franklin’s Virtue Checklist

https://fs.blog/the-thirteen-virtues/

Headspace Meditation App

https://www.headspace.com/

Timestamps: 

(00:00) Intro

(02:20) Why America is fat (tangent)

(08:00) What I consider a “skill”

(12:55) Communication skills

(25:14) Emotional Intelligence 

(33:45) The art of standing out/branding

(44:14) Self auditing

(50:32) The ability to take imperfect action