Hot Topic: Colon cancer is the leading cause of cancer death for men under 50, second for women

Worth It? Slowmaxxing

Main Course: In a world where work is remote, food is delivered, and entertainment is streamed, fitness has quietly followed the same path - but at a cost. In this episode, we make the case that while digital tools can support fitness, they can’t replace the thing that actually makes it stick: real people, in real places, doing hard things together. We unpack the illusion of online fitness “community,” what gets lost when training becomes fully solo and screen-based, and why accountability, belonging, and being seen are underrated performance variables. Using a “buy local” lens, we argue that fitness isn’t something you consume, it’s a practice you participate in, and it works best when it’s shared. The future of fitness isn’t more apps or better algorithms; it’s more human connection, especially as life gets busier and lonelier.

Q&A: How many pushups can you guys do?

Hot Topic: Dammit, Peter Attia

Worth It? High Intensity, Low Volume Training

Main Course: This week we’re planting our final flags on the top things that we are IN or OUT on in 2026. Cardio? Plyometrics? Phone use? Mobility and stretching? Synthetic underwear? Social media content? Consumption? We’ll discuss our thoughts, justifications, and nuances and provide some food for thought for 2026 and beyond.

Q&A: When you care about something bigger than you have control over - what do you do about it? Choosing not to care feels wrong, but figuring out what to do feels helpless.

Hot Topic: GLP-1 pills hit the market

Worth It? Overnight Oats

Main Course: This week we’re planting flags on the top things that we are IN or OUT on in 2026. Cycling volume? Identifying “strong enough”? Maximizing training weeks? 60+ minute workouts? Seasonal training? Reading fiction? Television? Social media? We’ll discuss our thoughts, justifications, and nuances and provide some food for thought for 2026 and beyond.

Q&A: Where do you guys see the podcast going? Any thoughts on bringing in guests? If so, who's your dream interview?

Hot Topic: Vital Farms Eggs - A Pasture Raised Scam?

Worth It? Peanut

What Say You About? [Edition Nine]: The ninth episode of the series! Matt and Dylan have a fun discussion off the cuff on a variety or health and fitness topics, including: upper lower splits, breaking through pull-up plateaus, resources for stretching and improving mobility, and suspension trainers (TRX) for hypertrophy - oh, and also the people that stand up the minute the airplane lands...

Q&A: As boy dads, what are your thoughts on Lucas Jones' poem "Dangerous Men"?

Hot Topic: The New American Food Guidelines & Pyramid

Worth It? Infinity Medium

Main Course: Most fitness content trains you to treat your body like a decoration — something to judge, fix, and constantly “improve” in the mirror. In this episode, we flip that narrative and ask a better question: what can my body do? We break down why looks-first goals make fitness fragile (and why they’re so easy to quit on), how capability-based training builds real confidence, and we give you a “capabilities menu” of goals to choose from — strength, cardio, mobility, and fun skills that actually make life better. You’ll hear a couple real stories, plus a simple framework to pick ONE target, build a plan around it, and track progress like a scoreboard. Because the goal isn’t a perfect body — it’s a body that works.

Q&A: If you could change ONE thing about the American food environment, what would it be?

Hot Topic: Does eating bananas increase estrogen (especially in men)?

Worth It? At-Home Blood Pressure Monitor

Main Course: We talk about sleep, training, nutrition, discipline, and habits all the time—but that doesn’t mean we’ve mastered them. In this episode, we get real about the things we preach and still struggle with, why “knowing” doesn’t always turn into “doing,” and what we’re actually doing about it in 2026. This isn’t a confession or a glow-up story—it’s a conversation about practice over perfection, minimum effective effort, and responding better when we fall off. If you’ve ever felt frustrated that you understand what to do but don’t always follow through, this one’s for you.

Q&A: Thoughts on the Stranger Things series finale?

Hot Topic: Is running as effective as antidepressant medication?

Worth It? Bucked Up Protein Soda (Live Review!)

Main Course: Most New Year’s resolutions fail because people try to change everything at once—and burn out by February. In this episode, we introduce the 4-Quarter Health Reset, a simple, evidence-based framework that replaces “new year, new you” with one habit, one quarter, and one clear focus at a time. We walk through the four boring-but-powerful habits that actually run long-term health—fiber intake, daily movement and cardiovascular fitness, strength training, and sleep—and explain why stacking them across the year works better than chasing motivation or extreme goals. The takeaway is simple: you don’t need a perfect year, you need four solid seasons—and by the end of 2026, your health can be running on autopilot.

Q&A: What’s one health and fitness lie you believed when you were younger that you know isn’t true any longer?

Hot Topic: Will gyms in airports will finally Make America Healthy Again?

Worth It? Top Picks from 100 Episodes

Main Course: Episode 100 felt like the right time to zoom out. In this episode, we look back on what actually held up after 100 conversations about health, fitness, and real life—and what didn’t. We talk about the fundamentals that keep working, the advice we’ve repeated for a reason, the ideas that needed more nuance over time, and the ways people tend to overcomplicate things that don’t need it. The big takeaway: the basics didn’t stop working—they just got ignored.

Q&A: Congrats on Episode 100! What have you learned about life from 100 episodes of podcasting? Any key lessons you can share for people that don’t make podcasts that can apply to everyday life?

Hot Topic: The biggest fiber study EVER

Worth It? Protein Pop-tarts

Main Course: In this episode, Matt and Dylan break down 10 surprisingly effective health and fitness tips that move the needle far more than people expect. These aren’t hacks or gimmicks — they’re simple behaviors most people overlook while chasing complex solutions. Instead of following the fads or looking for the next best thing, pick a few of these and find your way to sustainable health and fitness success.

Q&A: It's cold out and I don't have a gym membership. What can I do for cardio during the winter?

Hot Topic: Write a letter to yourself for better health and fitness

Worth It? Raw Dogging (LOL)

Main Course: Most people don’t fail in fitness because they lack information - they fail because of the intention-action gap, the psychological and environmental disconnect between what we plan to do and what we actually follow through on. In this episode, we unpack why knowing isn’t the problem: friction, environment, task overwhelm, identity, and the brain’s preference for immediate rewards all quietly derail even highly motivated people.

We break down how small changes - reducing friction, building simple systems, starting with guaranteed wins, adding accountability, and shifting identity from “I should” to “I’m someone who trains” - can finally close the gap. It’s not about willpower. It’s about designing a life where the right choice is also the easy one.

Q&A: Merry Christmas Better Basics Boys! Nothing fitness related just wanted to know what your favorite Holliday movies are.