A car break-in, hospital runs, property drama, and a rogue robot vacuum set the stage for a conversation that swerves from comedy to clarity. Out of the chaos, we dig into why bingeing often isn’t about hunger at all—it’s about autonomy, guilt, and the relief of choosing something no one can take away. That honesty opens the door to a different strategy: feel-first eating that reduces guilt, turns “forbidden” foods into normal choices, and slowly breaks binge routines without all-or-nothing rules.

We also challenge the “protein everything” trend. Protein Pop-Tarts, protein soda, protein cereal—when labels shout, we ask better questions. What’s the protein per 200 calories? Is the price markup worth it? We share simple swaps that deliver more value, like using an affordable protein shake as “milk” over regular cereal, or picking budget protein powders that taste fine and digest well. The goal isn’t to buy perfection; it’s to choose options you’ll actually stick with.

Pressed for time? We map out five fast meals you can make on autopilot: ramen upgraded with miso, peanut butter, and veggies; bagged salads with tuna or beans; overnight oats with coffee for a morning lift; high-fiber, high-protein lupini pasta with tomato sauce; and the unfairly maligned sandwich as a balanced everyday staple. Along the way, we dispel myths about raw foods and lectins, explain why cooked beans are your friend, and offer texture hacks—think black bean brownies, hummus, and refried blends—that make nutritious choices easier.

We close with pizza philosophy: it’s not the villain. Zoom in on ingredients, portion, and how you want to feel two hours later. That mindset—practical, flexible, and honest—beats the hype and helps you navigate weeks when everything goes sideways. If this mix of real talk and workable food ideas helps you breathe a little easier, tap follow, share with a friend who’s stuck in “protein label” land, and leave a quick review to help more people find the show.

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

We riff on moving mishaps, DeLorean-level jokes, and gummy bear lore, then settle into honest talk about Olympia culture, steroid disclosure, sustainable training, and why therapy complements the gym. Humor lightens the load while we push back on rage-bait fitness and champion skill-building over perfection.

• statement furniture, moving chaos, and holiday flexes
• host intros, posting habits, and brand deal standards
• creatine gummies skepticism and dosing concerns
• DeLorean gag meets Back to the Future confession
• Olympia overview, divisions, ideals, and drug reality
• honesty about enhancements when selling supplements
• programs as scaffolding, personalization over copying
• calorie literacy and practical estimation skills
• living in the gray, missing sessions without spiraling
• sleep quirks, boundaries, and real health trade-offs
• sweeteners, tattoos, and running jokes as levity
• content shift from outrage to joy and utility
• people-pleasing, accountability, and seeking therapy
• community, smart friends, and kinder self-talk

Subscribe. Live long and prosper. Don’t be a dick—especially to yourself.

Note from Rob: I have no idea what they talked about this episode, send all complaints to MikeNeedsAPlan

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

What if one small, honest thank-you could break a spiral? We go from laughing about chaotic days and dog-trashing-the-kitchen moments to a surprising mental reset that actually sticks: choose a single, concrete thing to be grateful for and repeat it through your day. David—known as Today I Am Grateful—opens up about hitting a wall, failing at the classic “write three gratitudes” advice, and discovering that one simple, repeatable anchor worked better for an anxious mind than any perfect routine.

We dig into the fundamentals that quietly prop up mental health—sleep that isn’t chaotic, food that fuels instead of crashes, hydration that’s more than an afterthought, and movement that fits your body. Then we layer in a practical twist: pair gratitude with something you can touch. A coffee mug. A metal door covered in your kid’s art. A giant crayon. That tactile cue doubles as grounding, so you’re calming your nervous system while steering your thoughts. No toxic positivity here; we talk about holding two truths at once—naming the hard thing and choosing a small gratitude so your brain doesn’t decide everything is terrible.

Along the way, we share real-life tactics: using short video for accountability when journals fail, letting community ask the hard “Are you okay?” question, and noticing the tiny joys that sustain us—blue birds, muffins, a pair of glasses you forgot to appreciate. We also explore grief and why loss can deepen gratitude without erasing pain. If you’ve felt overwhelmed by lofty routines, this is your permission to start smaller than small. Pick one word, tie it to something real, and repeat it until your mind begins to scan for better. If this resonates, tap follow, share with a friend who needs a lift, and leave a quick review to help more people find a path back to steady.

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

What if your workout felt like a quest instead of a chore? We sit down with creator and coach Tank Tolman to explore how fantasy, play, and small consistent steps can transform the way we approach health. From a childhood stacked with sports to a focused MMA chapter and a later ADHD diagnosis, Tank breaks down why brains like novelty, why light and playful sparring beats bravado, and how cosplay and storytelling can lower the barrier to entry for beginners who’ve never felt welcome in fitness spaces.

We dig into the core idea of a “hard why”—the deeply personal reason that outlasts motivation and outshines scale-only goals. Tank shares how he helps first‑timers start at home with simple bodyweight moves and low-equipment circuits, then layers in gamification: daily quests, streaks, and narrative framing that turns movement into something you want to return to. Along the way, we talk Dragon Ball gravity training, weighted vests, and why going from 30% to 70% healthy is often just a handful of easy swaps and short walks—no extreme protocols required. The summit can wait; most of the view shows up halfway up the mountain.

There’s more: community over isolation, joy over perfection, and the power of embracing “cringe” as visible happiness. Tank’s world blends bladesmiths, prop makers, and makers who need a boost, showing how creativity and kindness can lift an entire ecosystem. If you’ve ever felt shut out by toxic gym culture or burned by all‑or‑nothing plans, this conversation offers a friendlier map: start small, make it fun, and keep showing up. Subscribe, share this with a friend who needs an easier on‑ramp, and leave a review with your “hard why”—we’ll read our favorites on the show.

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

Ever wonder why some people can leave half a cookie untouched while others can't stop thinking about it? That difference isn't just willpower—it's about the relationship we've built with food, and the good news is that relationship can change.

Our conversation dives deep into the journey from disordered eating to food freedom. We explore how the "noise" around food—those constant thoughts and cravings—can transform from "two megaphones on your ears" to simply "an annoying roommate you need to knock on the wall to quiet down." This shift doesn't come from more restriction or perfect eating, but from developing awareness about how food actually makes your body feel.

One of the most powerful concepts we discuss is approaching food choices not by asking "How many calories does this have?" but rather "How will I feel after eating this?" This simple reframing helps guide natural moderation without rigid rules. We also challenge the misconception that intuitive eating means eating whatever you want—it's actually a skill that must be developed through practice, like learning to fly a plane.

The conversation tackles how research about "dangerous" foods often gets misinterpreted, creating unnecessary fear and stress that might be worse for us than the foods themselves. We break down how statistics about diet soda, processed meats, and other villainized foods often lack context, leading to confusion rather than clarity.

Ready to develop a healthier relationship with food? Listen now to discover why sustainable change comes when weight loss becomes the side effect, not the main goal. Your relationship with food doesn't have to be a lifelong struggle—it can be a source of joy and nourishment when approached with mindfulness and moderation.

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

Looking to maximize your protein intake without the confusion? We're flipping the script on how we measure nutritional value by examining protein content per calorie rather than by weight—giving you a practical framework for making smarter food choices.

Egg whites emerge as the surprising champion with a whopping 22 grams of protein per 100 calories, essentially functioning as pure protein in water form. Close behind are staples like chicken (19g) and Greek yogurt (18g), while plant options like tofu (12g), tempeh (11g), and edamame (10g) offer impressive alternatives for those seeking more plant-based nutrition.

Beyond just listing numbers, we share kitchen-tested techniques that transform these ingredients into delicious meals. Learn how to properly press tofu for maximum flavor absorption, repurpose rotisserie chicken bones into flavorful broth for cooking nutrient-rich grains, and create sweet potato breakfast bowls that deliver both satisfaction and nutrition. These aren't complicated chef techniques—they're straightforward methods anyone can implement to elevate everyday cooking.

We also tackle the fiber conversation, highlighting often-overlooked sources like whole wheat pasta and legume-based alternatives. Despite common misconceptions about pasta being "empty carbs," these varieties deliver substantial fiber benefits that deserve recognition in any balanced diet.

Throughout our discussion runs a refreshing message: nutrition doesn't need to be complicated or stressful. By focusing on incorporating quality protein and fiber sources while maintaining simple habits like regular walking, you create a sustainable foundation for health without the anxiety that often accompanies diet culture. Whether you're tracking macros or simply looking to eat better, these practical insights will help you navigate food choices with confidence and ease.

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

What happens when the hosts become the guests on their own 100th episode? A wildly entertaining journey through the unexpected origin story of In Moderation.

Mike takes the hosting reins as Liam and Rob reflect on how their paths first crossed through videos debunking health misinformation (it always comes back to Bobby). From Liam's background in sleep medicine to Rob overcoming social anxiety by posting videos during the pandemic, their conversation reveals how three content creators accidentally found an audience by simply being themselves.

The discussion veers into gloriously unpredictable territory as they fantasize about purchasing a DeLorean ("I want cat eyes and my feet cut off to fit in a DeLorean, but man, I'm rolling in style!"), debate which horse body part they'd transplant onto themselves, and share the compliments and criticisms they receive most often. Between laughs, they reveal how they've grown more comfortable with their online personas while staying true to their mission of helping people overcome unnecessary food fears.

Beneath the absurdity lie surprisingly profound moments, like their shared belief that "it takes more energy to be a dick" and the importance of recognizing that "history repeats itself." These glimpses of wisdom amid the chaos showcase why In Moderation has cultivated such a dedicated following - authentic voices cutting through misinformation with equal parts science and humor.

Whether you're a long-time listener or first-time discoverer, this centennial celebration captures everything that makes In Moderation special. Subscribe now to join the conversation about health, science, and occasionally, tank nuts.

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

How long will that hot dog cost you? According to groundbreaking research from the University of Michigan, about 35 minutes of your life. But don't worry – that PB&J sandwich you love adds 36 minutes back!

In this fascinating deep dive, we explore the surprising science behind how specific foods either add to or subtract from your lifespan. The findings challenge many common nutritional assumptions: fruits outperform vegetables (14 minutes added versus just 4), nuts and seeds are nutritional powerhouses (adding a whopping 25 minutes per serving), and even breakfast cereal contributes positively to longevity.

What emerges from our conversation is a striking pattern – virtually all the foods that significantly extend life expectancy align perfectly with the Mediterranean diet. From legumes (adding 12 minutes) to seafood (up to 14 minutes) and whole grains, the research validates this eating pattern as genuinely life-extending.

We also discuss practical, budget-friendly ways to incorporate these longevity-boosting foods into your everyday meals. Frozen peas, affordable nut butters, and simple bean dishes can dramatically improve your diet's impact on health without breaking the bank or requiring culinary expertise.

The takeaway isn't about eliminating every "negative" food from your life – it's about finding balance. As we discover, sometimes the most nutritious options are also the most accessible and delicious. Who knew that your childhood favorite sandwich might be adding hours to your life over time?

Ready to make simple changes that could literally extend your life? Listen now and discover which foods deserve more space on your plate, which might be worth limiting, and why the Mediterranean diet continues to prove itself as the gold standard for longevity.

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

Ever feel like your wallet is getting skinnier faster than you are on your weight loss journey? Mike and Rob dive deep into the money pit of fitness marketing, exposing what you actually need to spend on—and what's just clever marketing.

The duo tackles the premium pricing of products like Fairlife milk (spoiler: you're paying triple for just 4g more protein) and bust the myth that organic labels guarantee better nutrition. Between frozen vegetables that outlast their fresh counterparts and generic brands manufactured in the same facilities as the expensive options, there are countless ways to trim your grocery bill without compromising your results.

Beyond just shopping tips, they explore how recent FDA funding cuts have eliminated monitoring for six major foodborne illness strains, creating serious public health concerns. They also share invaluable insights on developing sustainable eating habits through finding enjoyable recipes rather than forcing yourself to eat "health foods" you hate.

Most powerfully, they emphasize that mindset trumps materials in weight loss. No expensive product can replace the foundation of good habits, community support, and finding joy in your fitness journey. As Mike notes, "The mindset is where I started. If you can't seem to keep your calories in check... don't blame yourself. This isn't a moral failing. You just don't know where you're going right now."

Ready to save money while still reaching your goals? This episode delivers practical wisdom without the hefty price tag. Join the conversation, and don't forget to catch Mike and Rob streaming No Man's Sky—say "banana bread" in the chat for a chance to win In Moderation merch!

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram

Ever found yourself stuck at a rest stop, staring at rows of fast food options and wondering if there's any hope for your nutrition goals? Fear not! This episode tackles the eternal challenge of eating well while traveling.

We dive deep into practical strategies anyone can use on the road. From the magic of pre-portioned nut packs to the underrated power of dried fruit (dried pears might just change your life), we share our go-to solutions that are affordable, convenient, and genuinely satisfying. Want to know which cuisines offer the healthiest restaurant options when you're away from home? We've got you covered with surprising insights about Mexican food (yes, salsa absolutely counts as a vegetable serving) and why Greek/Mediterranean tops our list.

The conversation takes some fascinating turns as we explore emerging food innovations like cricket flour protein and Japan's fiber-enhanced Diet Coke. Could these be the future of nutrition? We sample some unconventional options so you don't have to—though our $30 Japanese Diet Coke experiment might have been a bit extreme even for us.

Most importantly, we emphasize the balance that makes healthy eating sustainable, especially during travel. You don't need to finish that entire donut if you're satisfied halfway through. You can enjoy your road trip treats while still making choices that support your health goals.

Whether you're planning a cross-country adventure or just looking for better options during your daily commute, this episode delivers practical wisdom wrapped in our signature laid-back conversation. Hit subscribe and join us for more nutrition insights that actually fit into real life!

Support the show

You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram