We’re all a little misunderstood… including these top 5 misunderstood topics in the health and fitness industry. Your hosts will guide you through a break down of these heavily debated topics using science and research. If you are seeking answers on topics such as sugar, insulin, seed oils, cortisol, and fat-burning then this episode is for you! By the end of this episode, listeners should be able to make clear, educated decisions on what role these topics should play in each individuals’ life!

(11:39) Sugar

(27:55) Cortisol

(45:27) Seed Oils

(01:07:41) Fat Burning

(01:17:43) Insulin

Resources:

⁠⁠Access to all 12-week training programs HERE⁠⁠⁠⁠⁠

⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠

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Legion Athletics:

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Studies mentioned in podcast:

Seed oils + inflammation

https://www.ahajournals.org/doi/10.1161/01.ATV.0000163185.28245.a1https://pubmed.ncbi.nlm.nih.gov/8194494/

https://www.tandfonline.com/doi/full/10.3109/09637486.2013.775228

https://www.cell.com/heliyon/fulltext/S2405-8440(20)31554-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2405844020315541%3Fshowall%3Dtrue

https://academic.oup.com/aje/article/163/3/222/59715

Seed oils + heart disease

https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.114.010236

https://link.springer.com/article/10.1007/s00394-021-02507-1https://www.ahajournals.org/doi/10.1161/01.ATV.14.6.892

Seed oils + metabolic health

https://academic.oup.com/jcem/article/89/4/1641/2844241?login=falsehttps://www.sciencedirect.com/science/article/abs/pii/S0163782708000593?via%3Dihub

https://academic.oup.com/jcem/article/104/12/6207/5540968?login=false

https://www.lipidjournal.com/article/S1933-2874(17)30513-5/abstract⁠⁠⁠⁠

In this episode, join Marianna and Tony as they delve into the intricacies of our relationships with food. They'll guide you through identifying the tell-tale signs of a troubled relationship with eating and offer actionable advice on fostering a healthier, guilt-free connection with your meals. Drawing on the latest research, this discussion not only explores the common pitfalls of dietary restrictions but also illuminates the path to enjoying a balanced, restriction-free diet. Whether you're battling food guilt or just curious about mindful eating, this episode provides the insights you need to transform your dietary habits for the better. As always, our conversation is rooted in the most up-to-date scientific findings, ensuring you leave with both knowledge and practical steps to improve your daily life.

Time Stamps:

(3:36) - What is your relationship with food?

(19:10) - Hunger/fullness cues

(37:23) - “Good” vs. “Bad” foods

(50:35) - Mindfulness

(01:03:00) - Trendy Diets

(01:15:24) - Outside Influence

Resources:

-> ⁠⁠⁠⁠Access to all 12-week training programs HERE⁠⁠⁠⁠

-> ⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠

FS Premium:

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Legion Athletics:

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If someone is looking for a complete guide on how to set up the perfect lean bulk.. look no further. Marianna and Tony will take you through all the checkpoints to create a custom plan for specific goals that can be applicable to a variety of body types. As always, this episode is based upon the most recent research and science.

Time Stamps:

(4:15) - Tony's Grandma Taking Creatine

(7:46) - Clean vs. Dirty Bulk

(18:47) - How to Optimize Muscle Protein Synthesis

(38:15) - Calories For Lean Bulk

(56:01) - Protein Goal

(01:02:37) - Supplements to Take

(01:03:46) - Body Fat Percentage Goals

(01:04:24) - Hard Gainers

Resources:

-> ⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠

-> ⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Legion Athletics:

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Another episode of your favorite series: Round Robin. Your hosts, Marianna and Tony, combined four bite-size topics to create one, information packed episode. Tune in to be educated on current topics such as training to failure, water fasting, mushroom supplements, and food combining.

Quick Links:

(4:29) Training to Failure

(17:19) - 3 Day Water Fast

(33:04) - Mushroom Supplements

(51:37) - Food Combining

Resources:

-> ⁠⁠Access to all complete 12-week training programs HERE⁠⁠

-> ⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Legion Athletics:

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Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Part TWO of a two part series where your hosts uncover the top 10 trends in fitness that are a COMPLETE waste of your money. They explain why these trends are scams, and how you could save your bank account hundreds if not thousands of dollars just in a few months. As always, your hosts’ points are backed by updated science and research. Enjoy!

Timestamps:

(00:8:50) - Fat Burning Workouts / Spot Reduction

(00:21:18) - Gut Health Supplements

(00:41:45) - Cryotherapy

(00:51:17) - Herbalife, Arbonne, etc. / MLM Supplement Companies

(00:57:00) - Alkalizing Diets/Water/Supplements

Other Episodes Mentioned in Episode:

10 Tips for Better Gut Health

Probiotics 101

Resources:

-> ⁠Access to all complete 12-week training programs HERE⁠

-> Fitness Stuff Calculators (Calorie, Protein, etc.)⁠

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Legion Athletics:

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Follow us!

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Buckle up for part one of a two part series! In this episode, your hosts are uncovering the top 10 trends in fitness that are a complete waste of your money. They explain why these trends are scams, and how you could save your bank account hundreds if not thousands of dollars just in a few months. As always, your hosts’ points are backed by updated science and research. Enjoy!

Timestamps:

(00:03:34) - Athletic Green

(00:22:13) - Reducing Blood Sugar Spikes / CGMs

(00:36:26) - Organic Food

(00:53:26) - LMNT Electrolytes

(01:04:13) - Food Sensitivity Tests

Resources:

Access to all complete 12-week training programs HERE

Fitness Stuff Calculators (Calorie, Protein, etc.)

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Legion Athletics:

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

Follow us!

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

The Round Robin series has returned! Your hosts, Marianna and Tony, will cover several topics this episode that have been highly requested. In today's episode, yours hosts will cover stubborn fat, women on steroids, and "the pump"!

Time Stamps:

Stubborn Fat - (4:00)

Female Steroid Use - (22:25)

The Science of the Pump - (34:20)

The Yuka App - (44:20)

New Programs:

⁠⁠⁠NEW 12-Week Glute Training Program⁠⁠⁠

⁠⁠⁠NEW 12-Week Upper Body Focused Training Program

All Other 12-Week Programs⁠⁠⁠

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more)

Legion Athletics:

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

Follow us!

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Marianna and Tony dissected the hard information and made it easier for the masses to understand when it comes to nutrition. In this episode, your hosts are reviewing rules that will equip you with scientifically backed, practical guidelines to apply to your routine. Ultimately, the goal of this episode is to make listeners understand how to reach goals easier and extend your lifespan.

Quick links:

Rule I Taste The Rainbow - (6:00)

Rule II Importance of Protein- (23:20)

Rule III Fiber Intake- (28:41)

Rule IV Adding to Your Diet - (39:37)

Rule V Be Intentional - (50:04)

New Programs:

⁠⁠NEW 12 Week Glute Training Program⁠⁠

⁠⁠NEW 12 Week Upper Body Focused Training Program⁠⁠

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more)

Legion Athletics:

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

Follow us!

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Today, your hosts are bringing you their top 10 rules to follow to have a well-rounded, successful fitness journey. This list contains rules to follow inside and outside of the gym as well as mentally and physically. Take a listen and see if your routine is missing a few.. if so, that could be what is currently holding you back from your full potential.

Other episodes mentioned in today's episode:

Ep 103 // Top 10 Reasons Your Workout Isn't Getting You Results
Ep 88 // Body Recomp: Lose Fat & Build Muscle At The Same Time (a complete guide)

Ep 83 // How To Fix Your Sleep

Ep 48 // Progressive Overload 101

Quick Links / 10 Fitness Commandments:

Thou shalt not skip cardio (6:28)

Thou shalt follow a training program (14:24)

Thou shalt train using progressive overload (18:36)

Thou shalt leave thy ego at home (24:30)

Thou shalt honor thy rest days (28:21)

Thou shalt not skip thy warmup (38:30)

Thou shalt fuel your body (42:37)

Thou shalt lift heavy enough / RPE scale (51:12)

Thou shalt keep it simple (56:29)

Thou shalt stop comparisons (1:00:00)

New Programs:

⁠NEW 12 Week Glute Training Program⁠

⁠NEW 12 Week Upper Body Focused Training Program⁠

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more)

Legion Athletics:

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

Follow us!

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Let's talk about the biggest muscle in your core: GLUTES. Marianna and Tony will walk you through all the details and plans you need to know to achieve strong and well- developed glutes. Take a listen to this episode to create your own training split to prioritize glute development!

New Programs:

NEW 12 Week Glute Training Program

NEW 12 Week Upper Body Focused Training Program

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more)

Legion Athletics:

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

Follow us!

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Timestamps:

Understanding The Glutes (4:24)

Foundations of Effective Glute Training (23:27)

Exercise Choice (42:00)