Fitness Stuff (for normal people)

Get ready to dive into the fascinating world of blood work and hormones in this episode! Tony chats with Derek, the brain behind MorePlatesMoreDates.com, to explore the ins and outs of blood work, hormone replacement therapy, and more. As an expert in the field, Derek shares some eye-opening insights on why monitoring blood work can play such a massive role in controlling your health. Expect to come away from this episode with a better understanding of why monitoring your labs and hormone levels is so important. Tony and Derek also tackle some of the misconceptions around testosterone and the stigmas associated with hormone replacement therapy. Timestamps: 00:00:00 Intro/sponsors 00:05:51 Welcoming Derek 00:10:30 Interpreting blood work/Problems with most HRT/TRT clinics 00:16:13 Reference range for hormones/testosterone 00:25:26 Total vs. Free testosterone 00:31:30 Importance of testosterone in women 00:36:11 How to boost testosterone through diet 00:46:32 Other blood markers to keep an eye on 00:54:26 How often to get blood work done 01:01:30 The difference between steroids/SARMs/peptides Where to find Derek: Instagram: @moreplatesmoredates YouTube: @moreplatesmoredates moreplatesmoredates.com Intelligent Shop Gorilla Mind Mentioned in the episode: Marek Health Custom Blood Panel (FS Premium members get an extra 10% off their first lab order) ⁠⁠⁠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)⁠

Get ready for a bit of fire and ice with Tony and Marianna in this episode! They're taking a deep dive into the world of heat and cold therapy (in the form of sauna and ice baths) and how they affect our bodies. You'll learn all about adaptive thermogenesis and the different metabolic changes your body goes through to maintain its internal core temperature. These changes include your metabolic rate, white-to-brown fat conversion, anabolic hormones like testosterone and growth hormone, cognition, and even mental health. Who knew a little heat and cold could have such a big impact on our health-span? But don't worry, Tony and Marianna won't leave you hanging. They're wrapping things up with specific protocols for implementing hot or cold therapy in your routine. So whether you're a heat-lover or a cold-blooded creature, there's something for everyone in this episode. Tune in and chill out! Quick Links: Changes in Metabolism/ Fat loss (14:57) Recover + Muscle soreness (22:58) Muscle growth (26:49) Changes in mood + Cognition (33:20) Dopamine (41:55) Saunas/ heath therapy (49:09) Performance + Strength (57:16) Endurance athletes (59:05) Intro to cardio (1:02:21) Lifespan + health (1:06:00) Blood pressure (1:06:49) Bottom line (1:12:50) Join our WEEKLY RESEARCH REVIEW HERE!! Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. The Strong Inside Protein Calculator HERE (yeah… it’s 100% free) Extra links (Any links mentioned we collect zero commission or payment from, just helpful resources for our listeners): Marek Health Custom Blood Panel (FS Premium members get an extra 10% off their first lab order) $35 Amazon Blood Pressure Cuff mentioned in the episode Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

In this episode we got got the pleasure of sitting down with a talented friend of ours, Ben Carpenter; Personal trainer and author of the new book Everything Fat Loss. Ben has spent a greater portion of his life working in the fitness industry, answering questions with simple, unbiased, evidence based answers. We got the chance to chat with Ben about his own personal experience going from a fitness model to a health and fitness educator. We got a look at the reality of living at an extremely low body fat percentage and how it can take a toll on your mental and physical health. And we also got some sound advice from Ben on how to navigate dietary and weight loss advice on social media . After listening to this episode you'll learn about the importance of body image and motivation for successful weight loss and hopefully leave with a better understanding of how to set weight loss goals realistic for your own unique lifestyle. That just barely skims the surface of this incredible conversation, but we hope you enjoy this one as much as we did! ⁠Everything Fat Loss⁠ by Ben Carpenter Learn more from Ben on social media: Instagram: @bdccarpenter TikTok: @bdccarpenter YouTube: @bencarpenter ⁠⁠Sign up for premium and the weekly FS Research Review⁠⁠ Thank you to our sponsors 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 Watch on YouTube: ⁠⁠Fitness stuff (for normal people)⁠ Timestamps: (00:03:13) Sponsors: Legion Athletic, The Strong Inside (00:09:48) Health vs. fitness (00:15:00) Reality of being extremely lean (00:18:19) Bodybuilding and disordered eating (00:29:28) Who's dietary advice should you take? (00:37:03) Health + Fitness red flags on social media (01:00:46) Metrics of weight loss success (01:15:39) Intermittent fasting (01:22:25) body image and motivation for weight loss

Today we sit down for round two with one of our favorite nutrition researchers, Alan Aragon. Jumping between trending topics in nutrition today like some new hot research on plant-based vs. animal-based protein and muscle growth, artificial sweeteners and stroke, the dreaded seed oils, and SO MUCH MORE. We hope you enjoy this one as much as we did! ⁠Sign up for premium and the weekly FS Research Review here!!⁠ Timestamps: 10:30 - Vegan vs. animal protein and muscle growth 30:05 - Artificial sweeteners, cardiovascular disease, and stroke on CNN 48:00 - Seed oils 1:03:20 - BCAA’s 1:10:00 - Intermittent Fasting 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 Watch on YouTube: ⁠Fitness stuff (for normal people)⁠

Today your hosts Tony and Marianna are taking you through their top tips for making a calorie deficit easier so that you can be successful at achieving your weight loss goals. In this episode, you will learn about the most common obstacles that you may encounter at least once on your weight loss journey and how to overcome them. After listening to this episode you’ll learn how to navigate a calorie deficit in REAL LIFE - specific tips for social settings and friend groups, eating out, time constraints, travel, dealing with our least favorite feeling... hunger, and so much more. $5 for your first month of premium here!! Legion Athletics link and code: ⁠Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.⁠ Follow us! TikTok: ⁠@fs.pod⁠ Instagram: ⁠@fs.pod⁠ Watch on YouTube:⁠ ⁠Fitness stuff (for normal people)⁠ TIME STAM

This week, join Marianna and Tony as they answer the commonly asked question; is a vegan diet the healthiest diet to follow? Tune in to find out what the benefits of a vegan diet are, the potential downsides of a vegan diet, vegan diet myths, and how to make a vegan diet work best for you.  Timestamps: Does vegan equal healthy? (7:33) Vegan Diet Myths (17:55) Vegan Diet Cons (37:09) Vegan Diet and Digestion (44:48) How to make a vegan diet work (50:51) Legion Athletics: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Watch on YouTube: Fitness stuff (for normal people)

Do you ever feel like the scale isn't moving even though you dedicated yourself to a fitness lifestyle? There are a variety of factors that could play into an individual's weight loss journey feeling like it is at a stand point. Your hosts separately created their top 5 reasons why this might be happening based on research and scientific studies. Tune in today to hear the second part of this series and hopefully find some answers! Time Stamps:Reason 1 (6:22)Reason 2 (24:11)Reason 3 (33:26)Reason 4 (41:00)Reason 5 (49:05)Legion Athletics:Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here.Follow us!TikTok:@fs.podInstagram:@fs.podWatch on YouTube:Fitness stuff (for normal people)

It's estimated that up to 50% of the global population is insufficient in Vitamin D. Join your hosts in today's episode to learn why this vitamin (and hormone...) plays an important role in an individual's overall health and how to improve your personal exposure. Bone health, regulation of testosterone and other sex hormones, fatigue management, and SO MUCH MORE can be influenced by Vitamin D. Tune in to learn more! Test your levels: Marek Blood Test (+Vitamin-D)  *premium members get an extra 10% off their first labs - sign up for just $5 below Amazon Vitamin-D Test **We do not take sponsorship money from any of these, we work closely with some companies we believe in like Marek to design what we believe to be a perfect blood test covering all the essentials and then some - for an affordable rate.** ***We also do not have any affiliation with the Amazon Vitamin-D test. We just wanted to offer as many possible solutions as we can, with this looking to be another option if blood work isn't available in your area*** Time Stamps: Vitamin-D the *Hormone (15:00) Healthy levels (22:29) Bloodwork (23:46) Symptoms (24:17) Sleep (31:45) Testosterone (34:09) Energy/Fatigue (37:38) Depression (40:38) Immune health (45:27) Supplementing with Vitamin D (49:02) Join our WEEKLY RESEARCH REVIEW HERE!! Legion Athletics: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Watch on YouTube: Fitness stuff (for normal people)

The celebrities and A-listers are onto something...or are they? Deep dive into research on the weight loss drug ozempic that doubles as medication for type 2 diabetics. Tune in to learn what exactly Ozempic is, what the effects are, and if it is worth investing into for long term results.  What is Ozempic/Semiglutide (7:15) How it’s used for Diabetes management (11:10) How that translates to non-diabetics for weight loss (15:31) Does it work? (21:37) What happens when you stop taking the medication (27:24) Side effects (40:09) Join our WEEKLY RESEARCH REVIEW HERE!! Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Watch on YouTube: Fitness stuff (for normal people)

Try not to freak out.. CEO and Owner of Legion Athletics is the guest host today! Mike Mathews walks us through his journey of creating mulitple businesses and outlets, opens eyes to industry scandals, and explains how to find supplements that are healthy for you. He is an open book about his opinions and what he has learned within the industry. Tune in for a very unique perspective.  Quick Stops: Mike’s Cliff Notes (5:00) Starting Legion (12:44) Mike’s Decision Making Mindset (26:00) Mike’s “Actual Goal" (28:27) Maneuvering Staying True To Values (34:00) Moral Bending (37:00) Shady Manufacturing (43:23) Under The Public Radar (52:32) How is this legal? (1:00:00) What To Look For When Shopping (1:05:00) Mike’s Approach On Deciding What Supplements He Takes (1:21:00) Join our WEEKLY RESEARCH REVIEW HERE!! Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Watch on YouTube: Fitness stuff (for normal people)