Ever wondered how accurate body fat tests actually are?
DEXA, smart scales, calipers - do they really tell you anything useful?

What we’ll talk about:

• Which body composition tests are worth your money (and which aren’t)

• Why the number matters less than people think

• Better ways to track real progress over time

In this episode, we break down the small set of habits responsible for nearly all long-term health outcomes (within your control) - and why most people waste time obsessing over the wrong details. You’ll learn the fundamentals without getting sucked into biohacking culture, fear-based marketing, or extreme diets. If you want a calmer, clearer philosophy for lifelong health, start here.

Timestamps:

00:00 Intro

10:30 What does not meaningfully contribute to health?

18:10 Healthy weight

24:40 Protein

30:00 Fiber

36:30 Saturated fat

40:40 Healthy fats

43:40 Alcohol and smoking

48:10 Dietary summary

50:30 Lift weights

58:00 Don’t be sedentary

1:01:40 Sleep

1:05:20 Hobbies

1:08:20 Social life and community

1:10:20 Supplements

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

In this episode, we dive into the significant health disparities between the U.S. and Europe - covering topics like universal healthcare, food deserts, public transportation and more. We bridge those slightly controversial topics to health-related outcomes like obesity, diabetes, and heart disease. Health is political - and policy can heavily influence health.

Timestamps:

00:00 Intro

7:00 City layouts

14:50 Healthcare

23:00 Food deserts

35:00 Work culture

45:40 Food environment

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

MATTI IS BACK and today, we are back behind the mic to break down the cold hard truth about ice baths. Do they really speed recovery? Help with fat loss? Boost mental toughness? Together we dig into the science, call out flawed studies, and share when (and if) cold water immersion actually makes sense. Expect myth-busting, practical takeaways, and plenty of laughs as we cut through the hype so you’ll know whether to jump in - or skip the tub altogether.

Timestamps:

00:00 Intro

10:00 For recovery? Muscle growth/strength?

14:20 For fat loss?

30:45 For mental toughness?

41:15 When do they make sense?

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

This episode is a real coaching conversation turned playbook. Riley works a demanding desk job and is heading into a brutal fall schedule, so we built a minimalist plan that still moves the needle.

You’ll hear coaching clips and my commentary connecting the science to simple actions you can use.

This style of episode is a trial run - I will likely do more of these but TBD on the frequency. Depends on your feedback!

Morgan Sowers is a registered dietitian and nutrition scientist at PepsiCo. In this episode, she shares how to think about processed food, nutrition education, and how to have better conversations about food in and out of the gym.

Timestamps:

00:00 Intro

7:45 Understanding the role of nutrition scientists

10:00 Public misunderstanding of processed foods

15:30 Addressing myths in nutrition

24:50 Building trust with the general public

34:00 Simplicity in nutrition advice

36:00 Personal insights and book recommendations

Empowered Education’s Links

Instagram: https://www.instagram.com/pep_empowered_rd/

Website: https://www.pepsicoempowerededu.com/

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Most people don’t fail at fitness because they’re lazy - they fail because they think a bad week means it’s over.

We’ll talk about:

• Why you can’t actually “lose” at fitness unless you quit

• The 6-part framework to stay consistent when life gets chaotic
• Real-life examples and how each one adapts to keep going in their own way

Whether your summer schedule is packed or you’re just tired of starting over, this episode will give you practical tools and mindset shifts.

Timestamps

0:00 Intro

2:00 The Vitas Story

14:00 Six-part framework

33:30 Three real-life examples

43:00 Take action

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

In this episode, Dr. Lauren Colenso Semple and I discuss the complexities of women's health, particularly focusing on cycle syncing and menopause.

We also discuss the balance between educating and oversimplifying fitness concepts, her journey from business to fitness, the importance of intellectual curiosity in pursuing advanced degrees, and her dream research on the long-term effects of fitness on aging. Enjoy!

Timestamps:

00:00 Intro

2:00 The misinformation of cycle syncing

15:05 Training for women vs men

19:00 Menopause misinformation

25:20 How to evaluate credibility of a person/claim

32:40 How to communicate nuance without losing clarity

42:00 Lauren’s path from corporate business into research

56:00 Four rapid fire questions

Dr. Lauren Colenso-Semple’s Links

Instagram: https://www.instagram.com/drlaurencs1/

MASS Research Review: https://massresearchreview.com/

Front Page Fitness Podcast (Spotify): https://open.spotify.com/show/2fRLWTWDU6AQKZ5XJrJLGu

Front Page Fitness Podcast (Apple): https://podcasts.apple.com/ee/podcast/front-page-fitness/id1809853430

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get BOGO (new customers) or 20% cashback/points (returning customers).⁠https://legionathletics.com/⁠

In this episode, I answer your questions! Why are the last 10 lbs so hard? What’s up with 75 hard? Exercise questions and more. If you’d like to submit a question, add it to my anonymous Q&A on Instagram on Tuesdays.

0:00 Intro

17:15 Why is it harder to lose the last 10 lbs?

29:00 Thoughts on 75 Hard?

43:25 How to make better choices when eating fast food?

47:50 Do I need to take a rest day between workouts?

52:45 How to minimize muscle loss on vacation?

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

Max Fat Loss Rate Calculator:

https://tcp-calculator.vercel.app/max-fatloss-rate

Brand strategist, creative genius, and generally cool person, Tatum Brandt joins us to talk about what today’s top fitness and wellness brands are doing right - and what most coaches are missing. We dive into emerging trends, building brand loyalty, and how to stand out without selling out. If you’re trying to build a business that actually lasts, this one’s for you.

Timestamps:

00:00 Intro

2:15 How did you get started?

7:00 The shift from fitness to wellness - how to stay relevant

13:30 Equinox case study: what are they getting right/wrong?

23:00 Branding: formula vs vibes

29:00 Client-first messaging

35:00 From online to in-person; how and why?

49:00 Creating a timeless brand

59:00 Navigating social media without burnout

1:08:00 Tatum’s upcoming projects

Tatum Brandt’s Links

Website: https://www.brandtcreative.co/

Instagram: https://www.instagram.com/tatumbrandt/

LoadWomen Website: https://loadwomen.com/

LoadWomen Instagram: https://www.instagram.com/loadwomen/

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠