Fitness Stuff (for normal people)

Since our Round Robin style episode was such a big hit… get ready for ROUND 2! Today breaking down Berberine Supplements (what people are calling “nature's Ozempic”), how to tell exactly how much weight you need to be lifting in the gym by using a tool called the RPE scale, and taking apart the 75 HARD challenge that’s been hot for the past few years, is it good for you? Is it just what you need to break out of this rut? Tune in to find out! FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium!! (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Extra links (we collect zero commission or payment from these companies, just helpful resources for our listeners): Marek Health Custom Blood Panel (FS Premium members get an extra 10% off their first lab order) Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Got Milk? I guess we will see after this episode! Join your hosts, Marianna and Tony, as they review the history, benefits, myths, and so much more regarding dairy. Dairy used to be perceived as one of the healthiest foods you could eat; however, over the last decade the table has started to shift and whether milk was "healthy" became questionable. As always, Fitness Stuff for Normal People will bring you an unbiased and scientific explanation for it all. Quick Links:what is dairy? (8:28) lactose intolerant (14:11) MYTHS dairy contains dangerous hormones (32:39) it’s too processed, raw milk is better (43:17) pus + blood + somatic cells (53:47) full fat dairy is a threat to heart health (56:57) Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Part two of one of our most popular series yet: Top 10 Scams in the Fitness Industry! There are so many sources that our population grabs their fitness advice from, so how does one decipher what is genuine and what is a scam? Today, your hosts Tony and Marianna finish up this series with your final 5 scams and an explanation as to why results promised and advertised are most likely never seen. Quick Links: Scam 5- (10:51) Scam 4-(19:32) Scam 3- (39:15) Scam 2- (52:33) Scam 1- (1:06:00) Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

TODAY your hosts are breaking down five of the top ten scams in the fitness industry, and explaining why they're scams with science. Since they don't like to just point out the problems in this industry, they offer solutions for the problems that these scam products/workouts/diets/etc. try and "fix". Today they cover scams 10-6, and don't miss next week's episode where they finish it off with the top 5. Quick Links: Scam 10- (11:32) Scam 9- (23:46) Scam 8- (40:49) Scam 7- (51:00) Scam 6-(59:44) Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Grab your pen and paper because your hosts, Marianna and Tony, are taking us to school this episode. Get ready to understand nutrient absorption and dissect all of the basics. By the end of this episode, you will have reviewed a variety of vitamins and minerals and their role in assisting other nutrients within the body. Some topics that will be discussed and backed by research include different micronutrients, the difference between fat-soluble and water-soluble vitamins, the difference between the absorption of food vs. supplements, and tips on enhancing vitamin and mineral absorption. Timestamps: -Micronutrients (5:24) -Fat-Soluble vs Water-Soluble Vitamins (8:19) -Micronutrient Bioavailability (18:43) -Tips for enhancing nutrient absorption (1:00:00) ⁠Join Fitness Stuff PREMIUM here!!⁠ ULTIMATE PELOTON GIVE-A-WHEY!! (Through May 31st) $4,000 in prizes - Enter code "FITSTUFF" for 5 free entries **https://gleam.io/IrFGC/the-strong-inside-peloton-tread-giveawhey** Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Dive into the top misconceptions surrounding fat loss. Discover why weight loss isn’t the same as fat loss, and debunk the myth of starvation mode and metabolic damage. Learn why a calorie deficit doesn't mean eating less food and how cardio isn't king over weights. The conversation also highlights the reality behind healthy eating in relation to weight loss. With engaging insights and humor, this discussion is a must-listen for anyone navigating their fitness journey!

Today, Tony and Marianna FINALLY dedicate an entire episode to the MONSTER that is artificial sweeteners... Whenever there are two camps surrounding a topic, like the anti-artificial sweetener camp, and the pro-artificial sweetener camp - the truth often lies somewhere in the middle. Today our hosts discuss: What the different artificial sweeteners actually are... (because you can't lump them all together) The difference between natural zero-calorie sweeteners like stevia & monk fruit - And artificial zero-calorie sweeteners like aspartame & saccharin The individual sweeteners and their impact on specific health outcomes like cancer, diabetes, weight gain, and more And the doses of each that seem to be completely safe, and when they might start to impact you ULTIMATE PELOTON GIVE-A-WHEY!! (Through May 31st) $4,000 in prizes - Enter code "FITSTUFF" for 5 free entries https://gleam.io/IrFGC/the-strong-inside-peloton-tread-giveawhey Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Premium: Join Fitness Stuff PREMIUM here!! Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people) The study’s referenced in this episode: 1970’s Mice Cancer Study: https://pubmed.ncbi.nlm.nih.gov/5411626/ AS & Cancer Cohort Study: https://pubmed.ncbi.nlm.nih.gov/36500986/ Systematic Review and Meta-Analysis on Blood Glucose and Insulin Response: https://pubmed.ncbi.nlm.nih.gov/32672338/ Sucralose, Monk Fruit and Stevia on blood glucose control: https://www.nature.com/articles/s41430-018-0170-6 https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0161264&type=printable https://www.ncbi.nlm.nih.gov/pubmed/28502831 http://www.mdpi.com/2072-6643/10/7/818 Artificial Sweeteners on Gut Health: https://pubmed.ncbi.nlm.nih.gov/34063332/ https://pubmed.ncbi.nlm.nih.gov/33171964/ https://pubmed.ncbi.nlm.nih.gov/31258108/ https://pubmed.ncbi.nlm.nih.gov/31928558/ https://pubmed.ncbi.nlm.nih.gov/30557670/ https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-w Artificial Sweeteners on Weight Loss: https://www.ncbi.nlm.nih.gov/pubmed/?term=Low-calorie+sweeteners+and+body+weight+and+composition%3A+a+metaanalysis+of+randomized+controlled+trials+and+prospective+cohort+studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/pdf/ijo2015177a.pdf https://www.ncbi.nlm.nih.gov/pubmed/?term=The+role+of+low-calorie+sweeteners+in+the+prevention+and+management+of+overweight+and+obesity%3A+evidence+v.+conjecture Hunger, Cravings, and Hormonal Changes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744961/pdf/OBY-24-297.pdf https://www.ncbi.nlm.nih.gov/pubmed/23364015 https://www.ncbi.nlm.nih.gov/pubmed/21245879 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438179/pdf/13679_2014_Article_133.pdf

In today's episode, Marianna and Tony will go into a deep dive in supplements on the market that specifically pertain to gut health. These supplements include probiotics, prebiotics, digestive enzymes, L Glutamine, peppermint oil, and greens powder. Your hosts will review each supplement and help you gauge your opinion on them with scientific evidence and research. ⁠⁠⁠Sign up here for premium and the weekly FS Research Review!!! ⁠⁠⁠ Sponsor links: Legion Athletics: ⁠⁠⁠Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠ The Strong Inside: ⁠⁠⁠Protein Calculator⁠⁠⁠ Follow us! TikTok: ⁠⁠⁠@fs.pod⁠⁠⁠ Instagram: ⁠⁠⁠@fs.pod⁠⁠⁠ Facebook: ⁠Fitness Stuff (for normal people)⁠ Watch on YouTube: ⁠⁠⁠Fitness stuff (for normal people)⁠

Your hosts, Marianna and Tony, are covering one of the largest and arguably most important pieces to a successful fitness journey: mindset. It's time to tone in on your discipline, motivation, self-control, and whether or not you have a fixed or growth overall mindset. Let's be honest, physically you can only produce or ingest so much. Real transformations come from the mind. Time Stamps: will power and self control (7:45) fixed vs growth mindset (27:04) developing a growth mindset (32:50) environment (49:01) ⁠⁠⁠Sign up here for premium and the weekly FS Research Review!!! ⁠⁠⁠ Sponsor links: Legion Athletics: ⁠⁠⁠Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠ The Strong Inside: ⁠⁠⁠Protein Calculator⁠⁠⁠ Follow us! TikTok: ⁠⁠⁠@fs.pod⁠⁠⁠ Instagram: ⁠⁠⁠@fs.pod⁠⁠⁠ Facebook: ⁠Fitness Stuff (for normal people)⁠ Watch on YouTube: ⁠⁠⁠Fitness stuff (for normal people)⁠

Ladies and Gents, your hosts are pumped to publish their first "Round Robin" episode. Join Marianna and Tony as they cover some of the most requested topics as several mini series. This week's topics are warm-ups, mini-cuts, probiotics, and L-Glutamine. Tune in to listen in on your favorite topic of this episode or invest some time and become knowledgable on 4 popular topics in today's fitness community. ⁠⁠⁠Sign up here for premium and the weekly FS Research Review!!! ⁠⁠⁠ Sponsor links: Legion Athletics: ⁠⁠⁠Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠ The Strong Inside: ⁠⁠⁠Protein Calculator⁠⁠⁠ Follow us! TikTok: ⁠⁠⁠@fs.pod⁠⁠⁠ Instagram: ⁠⁠⁠@fs.pod⁠⁠⁠ Facebook: ⁠Fitness Stuff (for normal people)⁠ Watch on YouTube: ⁠⁠⁠Fitness stuff (for normal people)⁠