Making protein a priority is the first step to mastering macronutrients. But once you’ve got that down, you can dial in fats and carbohydrates. Today let’s learn about different types of fat, and some high quality options to consider to round off your plate.

If you’ve gone on a diet or intentionally eaten fewer calories than you burn, what happens next? Avoid yo-yo dieting by ramping up your calories slowly and intentionally through a reverse diet. Here’s how.

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You’d love to be in the gym for hours - but the clock is ticking, and you want to make the most of your time. How do you decide what to skip and what to give your best effort to? Let’s walk through it together.

Not sure if you’ve noticed, but social media has changed a lot - short videos are all the rage, and more and more people are making content - especially related to fitness. Today we’re talking about the challenges of adding value with three seconds to make an impression. And we also discuss how to sort through the noise to find useful content for yourself.

Got your nutrition on point? Great! Let’s get after it in the gym and make your goals a reality. But the level of effort you bring to your training has a huge impact on your results. So today we’ll look at what training hard really means, and how to tell if you’re overdoing it or just phoning it in.

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We’re now bringing you an extra short episode each week with Marcus Filly on training, nutrition, and lifestyle topics that we also cover in our free email newsletter (functional-bodybuilding.com).

Today, 3 myths on fueling high intensity training with carbs - and how to choose the right carb approach for yourself.

What’s the best way to educate clients about under eating? First, let’s look at the whole picture. When desired changes aren’t happening, there are several levers to pull among nutrition, training, and lifestyle - so make sure you pick the right one first.

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You asked, we answered. Energy drinks and the mid-day slump, sauna and recovery tools, taking a deload, and whether a performance program can build a great physique. Submit your questions for the next round!

Sponsored by Vivo Barefoot - get a special listener offer at https://www.vivobarefoot.com/us/lookgoodmovewell

Favorite purchases under $100, recent failures, favorite books, and the ultimate billboard. It’s a Tim Ferris style interview through a health and fitness lens.