The Better Basics Podcast

Hot Topic: Fitness level matters more than weight for longevity Worth It (Viral Exercise Edition): Landmine Sissy Squat Matt and Dylan love a good competition. They're back to draft a winning health and fitness playbook, with players from the following categories: best protein source, go-to workout for general health, recovery strategy, game day healthy snack, underrated fitness hack, and a wildcard pick. Which lineup is the Super Bowl winning lineup? Q&A: Who wins the Super Bowl? (With a fun fitness-related wager)

Hot Topic: Get Off the Couch: Another Study Shows Sitting’s Health Dangers Worth It: SodaStream Our Worst Health & Fitness Mistakes and Lessons Learned It’s really easy to buy in to the millions of suggestions being promoted by health and fitness “experts” and influencers. It’s impossible not to see it and it’s easy to be convinced. It’s led to Matt and Dylan making MANY mistakes. They share where they went wrong, and their lessons learned, to save you some time, money, and effort. Q&A: I’m training two days a week and seeing progress, but I’m not feeling sore. Should I be doing more?

Hot Topic: Can “Exercise Snacks” Improve Mental Health?Explain it to Matt: Socks in the GymMain Course: In this episode, we break down what might be the most underrated skill in health and fitness: the ability to hold two truths at the same time. Instead of chasing black-and-white answers – “good vs bad,” “right vs wrong” – we explore why real progress comes from understanding nuance. From training and nutrition to mindset and lifestyle, we show how rigid thinking leads to burnout, confusion, and inconsistency, while flexible thinking leads to better decisions, less guilt, and results that actually last. If you’ve ever felt stuck bouncing between extremes or frustrated by conflicting advice, this episode will help you cut through the noise, think more clearly, and build a more sustainable approach to your health.Q&A: Roadtrip gas station stop. What’s your go-to for a “healthy” grab and go?

Hot Topic: Social media’s big tobacco dominoes start to fallWorth It? Skipping the receiptsMain Course: Peptides are everywhere right now – from fat loss drugs to “healing” injections – but what are they actually, and do they live up to the hype? In this episode, we break down Peptides 101: what peptides are (and how they function as signaling molecules in the body), why they’ve exploded in popularity, and how everything from Ozempic-style drugs to underground “research chemicals” have fueled the conversation. We cover the main categories people are using – fat loss, muscle growth, recovery, and longevity – and separate what’s backed by real evidence from what’s mostly speculation or marketing. We also dig into the regulatory gray area shaped by the U.S. Food and Drug Administration and the recent pushback from figures like Robert F. Kennedy Jr., plus the real risks: poor quality control, limited human data, and people skipping the basics in search of shortcuts. Bottom line: some peptides are legitimate medicine, many are overhyped, and for most people, they’re far less important than sleep, nutrition, and training.Q&A: There was a huge protein trend, now we’re seeing a ton of fiber (I’m a first time caller, long time listener and you guys were on the fiber thing early) - with that in mind, any predictions on what the next thing will be? [Matt’s turn to answer!]

Hot Topic: David Protein BarsWorth It? Are Machines Worth It for Functional Strength?Main Course: In this episode, we make the case that boredom isn’t something to avoid—it’s something we’re missing. Inspired by a reel that highlights how we’ve filled every quiet moment with noise, we break down why that might be costing us creativity, focus, and clarity. We dig into the science of boredom, how it impacts your thinking, and why constantly needing stimulation can hurt your discipline, training, and consistency. The goal isn’t to be bored all the time—but to stop eliminating it completely and start making space for better ideas and better results.Q&A: I heard a congresswoman refer to social media as the “big tobacco” of our generation. Do you guys agree? If not, what are the other things that we are allowing to dominate our economy that are having massive negative impacts on public health?

Hot Topic: Jason Day’s perspective on the big 4 liftsWorth It? Social Media/Phone DetoxMain Course: In this episode, we break down one of the biggest debates in strength training: unilateral vs. bilateral lower body work. Are squats and deadlifts still king, or is single-leg training the more functional approach? We dive into the real benefits of both: how bilateral lifts build maximal strength and efficiency, while unilateral exercises improve balance, stability, and address imbalances, and where each can fall short. We also discuss how real life (and sport) requires both, why many programs get this wrong, and how to actually structure your training depending on your goals. Whether you’re training for strength, longevity, or just trying to move and feel better, this episode will help you understand when each approach makes the most sense, and how to use both effectively.Q&A: Can you really only “use” 20-40 grams of protein at a time and does the rest get converted to carbohydrates and stored as fat?

What’s On My Mind? I’m not doing 59 pushupsWorth It? Chewing 32 timesMain Course: In this first ever solosode of The Better Basics Podcast, Dylan shares five simple things he’s personally doing right now to improve his health - all of which are accessible for almost anyone - and invites the listeners to join him. From taking a one-week break from social media and practicing a mindset of “yes, thank you” in frustrating situations, to rediscovering the underrated power of potatoes, building an easy protein + fiber daily ritual, and experimenting with a one day on- two days off strength training schedule, this episode explores practical habits that can have an outsized impact. No extreme protocols. No expensive gadgets. Just a handful of basic strategies that can help reset your perspective, improve your nutrition, and make training more sustainable.Q&A: There was a huge protein trend, now we’re seeing a ton of fiber (I’m a first time caller, long time listener and you guys were on the fiber thing early) - with that in mind, any predictions on what the next thing will be?

Funniest Thing I Saw This Week: Alex Honnold's Greatest AccomplishmentExplain it to Matt: Does ultraprocessed mean unhealthy?Main Course: We're ranking 2026 fitness trends by one simple standard: bang for your buck. Instead of reacting to hype, villains, and viral takes, we’re asking what actually moves the needle for normal adults. We break down 12 trends - from sunlight, plyometrics, creatine, and protein intake to Zone 2 cardio, Hyrox, wearables, cold plunges, seed oil panic, and extreme diet identities - and sort them from S Tier (foundational, high return, low nonsense) to F Tier (mostly fear, marketing, or distraction). The goal isn’t cynicism, it’s clarity. What improves real-world performance? What’s sustainable? What’s helpful? And what’s just loud?Q&A: I’m getting ready for a week in Florida with my family. I don’t want to lose the progress I’ve been making in the gym, but I also don’t want to spend my vacation working out. Any advice?

Hot Topic: USA Hockey Wins GoldMain Course: What if balance isn’t the goal and never was? In this episode, we unpack the Four Burner Theory, the idea that life is like a stove with four burners: health, family, friends, and work - and that you can’t run all of them on high at the same time. Popularized by David Sedaris, the concept challenges the modern belief that we can “have it all” without trade-offs. We explore whether success truly requires sacrifice, how to think in seasons instead of guilt, why unconscious trade-offs are more dangerous than intentional ones, and how to decide where the heat belongs in your life right now. If you’ve ever felt stretched thin trying to excel everywhere at once, this conversation is for you.Q&A: If you could medal in one winter olympic event what do you think it would be?

Hot Topic: The happiest men over 40 are overweight...Worth It? Reading FictionMain Course: In this episode of The Better Basics Podcast, we break down 10 major red flags in modern health and fitness content - from scary chemical claims without dose, to rat studies applied to humans, to influencers diagnosing a “root cause” and selling the fix in the same breath. We explore why emotionally charged, bias-driven messaging spreads faster than balanced nuance, how relative risk gets inflated to sound catastrophic, and why mechanism-heavy explanations don’t always translate to real-world outcomes. This isn’t about becoming cynical - it’s about becoming harder to manipulate. If you can recognize the patterns behind fear-based marketing, oversimplification, and algorithm-driven outrage, you won’t get pulled around by hype disguised as science. You don’t need a PhD to navigate health information - you just need better questions, a slower reaction time, and a filter that protects you from panic.Q&A: Do you have a go-to healthy meal that you can make on a week night when things are hectic and time is limited? Or a place you eat out that has healthier options in a pinch?

Hot Topic: Colon cancer is the leading cause of cancer death for men under 50, second for womenWorth It? SlowmaxxingMain 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 AttiaWorth It? High Intensity, Low Volume TrainingMain 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 marketWorth It? Overnight OatsMain 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? PeanutWhat 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 & PyramidWorth It? Infinity MediumMain 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 MonitorMain 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 EpisodesMain 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 EVERWorth It? Protein Pop-tartsMain 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 fitnessWorth 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.