Can you turn fat into muscle? No... But can you lose fat and build muscle at the same time? Absolutely... It's called body recomposition. In this episode, Marianna and Tony dive deep into the science behind this process, breaking down the myths and misconceptions that often get in the way. They’ll explain how to structure your training, nutrition, and recovery to achieve real results without the endless cycle of cutting and bulking. As always, this episode is rooted in research, with actionable tips that work for normal people. If you’re ready to level up your fitness and make smarter progress, this one’s for you! Legion Athletics 25% Off FOR LIFE Deal: Legion Athletics 25% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! - Access to ALL advanced 12-Week Training Programs - Bonus podcast episodes EVERY Friday answering your questions - Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List Eat This Much Meal Planner Timestamps: (7:46) What is body recomp? (12:16) We know its possible- how do we do it (16:42) Step 1 - Workouts (26:31) Step 2 - Calories (34:50) Step 3 - Protein (41:36) Step 4 - last piece of the puzzle (47:04) Final notes
The truth will set you free… but first, it’ll piss you off. In this episode, Marianna and Tony walk through the top 10 harsh fitness truths you need to know when it comes to training, nutrition, and mindset. These aren’t easy to hear, but accepting them will save you time, energy, and frustration. The good news? Once you embrace these truths, real progress becomes so much easier — and way more rewarding. Legion Athletics 20% Off FOR LIFE Deal: Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List Eat This Much Meal Planner Timestamps: (4:50) Your new life will cost you your old one (9:35) Health ≠ fitness (16:35) Some people have to work harder (25:57) You're going to fail (A LOT) (34:15) It's going to take longer than you think (38:45) Healthier choices can develop unhealthy habits (46:48) Don’t compare yourself to others (51:58) Mental health (57:38) Body positivity (1:05:16) Consistency
On today’s episode of Fitness Stuff for Normal People, we’re taking a deep dive into meal prep for weight loss — but without the boring, bland, or overly complicated nonsense. We’re walking you through how to set your macros, build meals that actually fit your goals, and make the whole process easy, affordable, and sustainable. If meal prep has ever felt like a chore or left you eating dry chicken and sad salads, we’ve got you covered with tips to make it simple, enjoyable, and effective! Legion Athletics 20% Off FOR LIFE Deal: Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List Eat This Much Meal Planner TIMESTAMS: (06:41) Figure out how much you need (13:02)Tracking basics (19:32) Make a plan for your week (27:45) Meal prep made simple (47:27) Meal prep mistakes to avoid
The best life hacks are backed by science - Join Marianna and Tony as they break down 10 science-backed hacks to boost your productivity, help you wake up feeling refreshed, and improve different aspects your health - all simple tweaks you can start using today. From clever tricks to life-changing tips, this episode of Fitness Stuff for Normal People will have you rethinking your daily routine! Legion Link: Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Tools mentioned in episode: Fitness Stuff Calculators (Calorie, Protein, etc.) Meal Prep Essential's Amazon List Eat This Much Meal Planner Timestamps: (7:03) Walk 10 Minutes After Each Meal (13:35) Bring Up Specific Nutrient Deficiencies (19:10) Learn How to Cook (23:09 ) Find 1 Thing To Enjoy Daily (27:58) Plan Tomorrow The Night Before (33:28) Therapy (40:29) 5 Minute Meditation (46:40) Eat a High Protein Diet (47:56) Use A Sunrise Alarm Clock (51:28) Fix Your Sleep
In this episode of Fitness Stuff for Normal People, Marianna and Tony rank the year’s top fitness trends, from “sober curious” and high-protein diets to Ozempic, TRT, recovery tools, and more. With their signature science-backed approach, they break down nine popular topics to decide what’s worth keeping and what needs to go in 2024. No fluff, no BS—just the facts on this year’s biggest fitness hits and misses. Legion Athletics 20% Off With Code: "FSPOD" HERE! Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Timestamps: (3:31) Sober Movement (8:26) High Protein Diets (12:08) Walking for Weigh Loss (16:50) Ozempic (22:24) Recovery Tools (33:37) TRT (Testosterone Replacement Therapy) (41:53) "Natures Ozempic" (48:06) Peptides (51:04) Carnivore & Raw Milk (58:44) Avoiding Seed Oils
Shoulders that turn heads start with doing the right exercises… but also avoiding the wrong ones. In this episode, Marianna and Tony rank the best and worst delt exercises to help you build bigger, stronger shoulders. They also break down the anatomy of the delts, how much to train them, and every last detail for putting your shoulders (and your physique) miles ahead! **CORRECTION** BOGO 75% OFF Legion's entire site + FREE GIFT on orders over $99 (December 1-8) Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Timestamps: (5:02) Shoulder Anatomy (14:08) How To Train Shoulders (19:10) WORST Shoulder Exercises (29:30) BEST Shoulder Exercises (47:14) Important Notes/Summary
Tune into today's episode of Fitness Stuff for Normal People with your hosts, Marianna and Tony, where we're breaking down how to keep your gainz when life gets messy. We're diving into science-backed strategies to tweak your diet on the go, adjust your training when your schedule goes sideways, and keep seeing progress—even through the holiday chaos. Whether it's a big family dinner, travel, or a sudden schedule change, we've got the tips to help you pivot and keep moving forward. Let’s get into it! Legion Athletics BLACK FRIDAY BOGO 50% OFF SALE: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Sign up for Fitness Stuff PREMIUM here!! Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Legion Athletics Discount Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Timestamps: (10:44) The Concept of Guardrails (16:10) Training Guardrails (29:44) Diet guardrails (43:05) Mindset
In this episode of Fitness Stuff for Normal People, Marianna and Tony dive into the most talked-about and trending nutrition topics, giving each one a verdict: overrated, underrated, or properly rated—based on the science. From supplements to diet hacks and everything in between, we're breaking down what’s worth your time (and money) and what’s just noise. Heads up: This is part one of our "overrated or underrated" series. The next episode will tackle training and workout topics, so if you’ve got burning questions about fitness myths or workout trends, drop your suggestions in the comments (Spotify listeners, we’re looking at you 👀). Legion Athletics BLACK FRIDAY BOGO 50% OFF SALE: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. All 12-Week Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Legion Athletics Discount Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Timestamps: (03:27) Overrated or Underrated: Nutrition and Supplements (04:59) Testosterone Boosters (09:19) NAD+ and NMN Supplements (13:33) Collagen Supplements (17:02) Probiotics (21:28) Vitamin D (23:42) Magnesium (24:38) Liver and Organ Supplements (25:40) Peptides (27:55) Electrolyte Supplements (32:37) Fish Oil (36:19) Seed Oils (40:12) Organic Food (42:55) Artificial Sweeteners (46:35) Animal-Based Diets (48:12) Microplastics (50:54) Raw Milk (55:55) Anti-Inflammatory Diets (58:21) The 80/20 Rule (01:03:17) Conclusion and Final Thoughts
In this Fitness Stuff for Normal People episode, Marianna and Tony are mixing it up! Instead of diving deep into just one topic, they’re bouncing through four big ones, breaking each down in bite-sized doses. First, they tackle NAD+ and NMN supplements—do they really hold the secret to longevity? Then, it’s onto the animal-based diet trend: who’s it actually good for? After that, they chat about microplastics and if they’re worth the worry. Finally, they wrap things up with tips for building the perfect bedtime routine for the 40% of us who just can’t fall asleep. Perfect for a quick hit of info without the fluff! Legion Athletics Black Friday Sale HERE!! (BOGO 50% OFF) Free Tools: Calorie Calculator Protein Calculator Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion Supplement giveaways Advanced 12-Week Training & Mobility Programs Timestamps: (5:05) NMN/NAD+ Supplements (16:12) Animal based diet (34:09) Perfect bedtime routine (44:15) Microplastics
Join hosts Marianna & Tony as they tackle one of their most requested topics: setting up your macros. In this episode, they take you step-by-step through not only setting up your macros but also continually adjusting them to ensure you never stop making progress. They discuss the importance of calorie intake, protein goals, and the role of carbs and fats while addressing common misconceptions and emphasizing the need for nutrient-dense foods. Plus, discover how to avoid pitfalls and maintain long-term success. Whether you're looking to gain muscle, lose weight, or just eat healthier, this episode has got you covered! Tools Mentioned: Calorie Calculator Protein Calculator Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion Supplement giveaways Advanced 12-Week Training & Mobility Programs Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Timestamps: (04:16) What IIFYM Is (and Isn’t) (09:06) Calorie & Protein Set Up (27:59) Carbs & Fats Set Up (37:55) Nutrient Density vs. Calorie Density (45:07) How & When To Adjust
In this episode of Fitness Stuff for Normal People, Marianna and Tony are diving into the mineral that quietly works behind the scenes—Magnesium. Known for its role in over 300 enzyme reactions, magnesium is one many of us don’t get enough of, and it can impact everything from energy and sleep to mood and metabolism. Join us as we unpack the science, debunk myths, and explore what adding a little more magnesium might do for you. Legion Athletics BLACK FRIDAY BOGO 50% SALE: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. All 12-Week Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Legion Athletics Discount Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Time Stamps: (6:45) What is Magnesium (12:48) What happens if you don't get enough (31:22) How to get enough
Marianna and Tony are breaking down the best and worst exercises for building the perfect back. Your hosts are here to help educate their listeners on one of the most important muscle groups that people seek to develop- the back. In today’s episode, listeners will learn the difference between training for width vs thickness, the best and worst exercises, important aspects in a good program, and so much more! All 12-Week Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Legion Athletics Discount Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Timestamps: (9:32) Back Anatomy (19:59) Back Width vs. Thickness (27:12) Worst Exercises (34:30) Best Exercises (58:37) Recommendations for Building Back
Welcome back to the crowd favorite series on our podcast- Micro-dose Monday! Your hosts are reviewing four highly requested topics in this episode which will include a deep dive on Vitamin- D, a review of food regulations in USA Vs Europe, a step-by step guide to pull ups, and a overview of making progress with PCOS. All 12-Week Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Legion Athletics Discount Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Timestamps: (5:47) Vitamin D Update (19:25) USA vs EU Food Regulations (36:28) Pull Up Guide (48:57) PCOS
What is the difference between health and fitness? Your hosts, Marianna and Tony, help clear up the confusion on the difference between being fit, thin, and healthy. In this episode of Fitness Stuff For Normal People, the goal is to ensure that listeners are getting closer to their goals and reaching those goals in a healthy way. BOGO 50% LEGION PROTEIN SALE: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. All 12-Week Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Time Stamps: (7:10) BMI isn’t all that bad (29:10) Weight Loss vs. Fat Loss (38:34) Dangers of losing muscle (44:11) Bodybuilders vs. Health (55:22) More to health than the scale
Today's episode is about how to live fit and healthy when on a budget. Learn how to maximize your diet, groceries, workouts, training programs, supplements, and more while saving money. Marianna and Tony dive deep into practical and actionable hacks to make fitness affordable for everyone. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Time Stamps: (06:00) The Reality of Expensive Living (08:48) Budget-Friendly Dieting Tips (15:02) Cost-Effective Protein Sources (29:20) Bulking on a Budget: Monster Mash (32:07) Gym Memberships vs. Home Equipment (37:13) Effective Training Programs (45:27) Budget-Friendly Supplements (01:00:41) Maximizing Recovery on a Budget
Progressive overload is a highly requested topic for Marianna and Tony to cover and today they are bringing the heat! Progressive overload is the single most important aspect of workouts. Tune in to Fitness Stuff for Normal People as your hosts provide 10 different ways you can implement progressive overload into your workouts! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Free Fitness Calculators: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Time Stamps: (8:50) Working Out vs. Training (10:21) What is progressive overload? (16:07) What it's not (18:51) 10 different ways to implement progressive overload into your workouts (41:52) Specific examples
One of your favorite series is back with a name change Welcome to the first episode of Micro-dose Mondays (Round Robins, just a different title)! In today’s episode, your hosts Marianna and Tony will be tackling four smaller topics requested by their listeners. As always, this podcast is based on science and research. Today your hosts will be discussing what happens when you don’t eat enough, the difference between training to get stronger vs bigger, micro-dosing psychedelics, and the Kardashian supplement line. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. TIMESTAMPS: (04:20) Strength vs Size (20:35) Consequences of not eating enough (42:25) Micro-dosing Psychedelics (58:29) Lemme Supplements
Welcome back to another episode of Fitness Stuff with Normal People with Marianna and Tony! There are so many factors that can influence your physical health and it can be overwhelming to know where to look first when problem solving. Your hosts have put together the top 5 unexpected things that affect fitness goals. These top 5 can truly make or break health and fitness goals so make sure to tune in! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. TIMESTAMPS: (7:02) Environment (19:22) Independence (36:48) Financial Health (46:490 Relationships (01:00:11) Mindset / Mental health
What exactly is “reverse dieting”? Your hosts, Marianna and Tony, have every intention of giving you a full, educated breakdown of this diet trend that has become popular over the last few years. Is this diet option for you? Find out by tuning in! All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: ***Fitness Stuff Calculators (Calorie, Protein, etc.)*** Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. TIMESTAMPS: Quick Links: (6:08) What is It? (34:41) How to Reverse Diet (44:45) Top-5 Mistakes
This episode is for everyone- literally. Lifting weights is the single best form of training for building muscle, losing fat, and getting stronger; however, it affects much more than that! Tune into today’s episode with Marianna and Tony to hear a variety of ways every individual could benefit from adding weight training to your routine. All Training Programs: Access to all complete 12-week training programs HERE FS Premium: Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com Other resources: Fitness Stuff Calculators (Calorie, Protein, etc.) Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. TIMESTAMPS: (9:06) Metabolic Health (16:34) Cardiovascular health (26:56) Mood, Cognition, & Depression (47:37) Healthspan + Lifespan (1:00:58) Immune System
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sure plenty of shady stuff in the supplement world, so you put all your trust in the pharmaceutical industry and the medical industrial complex and their funded "studies"? this podcast is a disappointment. also get rid of the chick, she sounds like she should work at Starbucks. good day.