One full year of Long & Thick, and somehow we’re still allowed microphones.

In this episode, we keep it loose and reflective — talking through:

Holiday traditions that actually matter vs. ones we just tolerate

Best and worst holiday experiences we’ve had

What a dream holiday would look like if logistics, money, and responsibilities didn’t exist

Then we pivot into New Year energy:

The 3 main things people obsess over every January

How to prepare for the annual health & fitness craze without losing your mind

New Year’s resolutions we wish would stop showing up every single year

And the fitness trend of 2025 we’re officially hoping dies a quiet death

We wrap it all up with a callback to one full year of the podcast — what we’ve learned, what surprised us, and why we’re still excited to keep this thing going.

No scripts. No perfect answers. Just perspective, banter, and a little roasting.

🎧 Listen. Laugh. Argue with us in the comments.

The Long & Thick Holiday Gift Guide: 10 Gifts That Don’t Suck

This week we’re giving you our Top 10 Gifts for Friends, Family, and Partners — the stuff people will actually use, not the random Amazon gadgets that die in a drawer by February.

We break down gifts for every type of person:

The lifter who needs straps, chalk, or a new belt

The sleep-deprived goblin who needs a Manta mask or white noise

The friend who wants to “start meal prepping” but has no clue where to begin

The partner who’s been talking about getting back in the gym for six months

Plus a few gifts that make you look thoughtful without spending insane money

From cookbooks and gym gear to app memberships, tracking tech, and experience-based gifts, this is our full guide to helping your people feel supported going into the New Year.

No affiliate links. No fluff. Just gifts that actually improve someone’s life.

The Perks and Science of Not Being a Miserable Bastard 🦃

Thanksgiving episode incoming — and no, it’s not one of those “write three things you’re grateful for and manifest your dream life” situations.

We talked about what we’re actually grateful for this year, why gratitude feels weird or fake at first, and how there’s just enough science behind it to make it worth trying without feeling like you’re lying to yourself.

This one’s more about the real stuff — the people, habits, moments, and even the tough lessons that made life a little less chaotic.

Give it a listen while you’re cooking, traveling, or hiding from your family for 45 minutes.

Full episode’s up. Enjoy.

We filmed this episode right in the heart of Gym 5 moments before Nashville’s first-ever 5trength Show — a hybrid fitness + live music event celebrating strength, longevity, and the community that makes both possible.

With leaders like Daniel Colombo, Zack Henderson, Cassandra Grippe, Evan Singleton, Coach Buffalo, and Gym 5 owner Adam Wright, the night featured everything from kettlebell showcases and pull-up battles to deep conversations about why strength training remains the backbone of long-term health.

This episode is short, raw, cinematic, and recorded in the middle of the gym as the energy built for an unforgettable night. If you enjoy watching your podcasts, this is absolutely one to see on YouTube — the visuals are chef’s kiss. * Extra thanks to Zack Chiarizzio - the actual GOAT *

Thank you to Gym 5 and everyone who made the 5trength Show possible. We were honored to capture the moment.

Listen on Spotify, Apple, or watch the full cinematic cut on YouTube.

The Long & Thick Fall Recap

In this episode, Daniel and Ronnie sit down to recap what the last few months have involved. There is no noise to sift through in this episode, but rather a means for us to reconnect around the heart of The Long & Thick Podcast and recap the recent Gym 5 Strength Show and more! Be sure to tune in every Friday for a new episode, and as always, please comment, download, and share to help us be better equipped to serve you! 

Nothing but LOVE 

L&T

This week, Kristin Petrony (@krispetronyfit) joins The Long & Thick Podcast to talk about what real strength looks like beyond the barbell. From battling breast cancer and navigating perimenopause to helping women reclaim confidence through lifting, Kristin shares how strength training became her anchor — and how predatory marketing has twisted so much of what women are told about their bodies.

📺 Watch on YouTube | 🎧 Listen on Spotify / Apple Podcasts

In this episode, we sat down with Matt Ulawski, a strength and rehab coach helping combat athletes and everyday lifters stay pain-free, mobile, and high-performing.

A mix of evidence-based conversation, dark humor, and real-world insight from someone who’s been in the trenches.

📍 Available on Spotify, YouTube, and Apple Podcasts.

You’re doing everything right, or so you think…

In this episode, we dive into some of the hidden, and not so hidden things that ca quietly derail your progress. The stuff no one talks about because it isn’t sexy, but it’s what can actually separate long-term progress from burnout.

From the things you think are helping you to the ones silently holding you back, we dig into the subtle patterns that limit health, recovery, and performance.

🎧 Tune in for the real talk, some laughs, and maybe a mild existential crisis about your warm-up routine.

Cardio 101 with Exercise Physiologist Rory Sutherland

We sat down with exercise physiologist Rory Sutherland. Rory is also a performance coach and runs metabolic tests for his company, Sutherly Performance. He is a husband and father, and an all-around badass human being. Our goal was to learn more about Rory and share his story with our listeners while simultaneously educating people about all of the confusing aspects that we hear surrounding cardiorespiratory fitness. Tune in to unpack the basics around cardiovascular training and what actually matters for health, performance, and longevity. From Zone 2 vs. intervals, to VO₂ max training, fueling strategies, and much more, Rory helps us separate fitness myths from physiology.

We also talk about his background as an athlete, the mental side of endurance suffering, and what truly moves the needle when it comes to your conditioning and recovery.

If you care about living longer, performing better, or just not sucking wind walking up stairs — this one’s for you.

Training With the Seasons — How Nature Shapes Your Fitness

Your training doesn’t exist in a vacuum — it’s part of nature’s rhythm. In this short episode, we break down how the different seasons of the year can (and should) influence your training approach. From sunlight exposure and temperature shifts to seasonal foods and recovery needs, we talk about how aligning your cycles with nature can help you train smarter, not harder.

We also reflect on how our routines evolve across the year — and why most people ignore the biological cues that could help them perform, recover, and live better.

🔸 In this episode:

How seasonal light impacts recovery and performance

Why your cravings and training intensity shift through the year

Ways to use temperature and daylight to optimize your workouts

Our personal approach to “off-season” vs “in-season” training

🎧 Listen or watch full episodes on YouTube, Spotify, or Apple Podcasts.

👇 Drop a comment or DM us with who or what topics you’d like to hear next.