What's The BEST Training Split? (PPL, Upper/Lower, or Full Body?)
Most people spend way too much time trying to find the perfect workout split, but the name of your split isn’t what builds muscle. The real progress comes from the inputs you put in each week. In this episode, Marianna and Tony break down how to choose the right training split for you based on your goals, schedule, and recovery. You’ll learn how to line up your volume, frequency, and intensity so your training actually moves you forward instead of keeping you stuck. Like every episode of Fitness Stuff, it’s all based on research and facts, simplified for everyone.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion Athletics HALLOWEEN SALE!!!BOGO 50% OFF ALL SUPPLEMENTSBOGO 100% OFF select supplements+ FREE gift card with each orderUse code “FSPOD” at checkoutTimestamps:(3:15) What is a Split(8:49) The 4 Things That Matter When Choosing a Split(22:31) Bro (Body Part) Split(29:04) Push–Pull–Legs Split(36:41) Upper/Lower Split(39:02) Full Body Split(40:20) Hybrid Splits
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1:05:46
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1:05:46
Why You Shouldn’t Eat Clean (How to Lose Fat More Effectively)
Everyone says to eat clean, but what does that actually mean? No sugar, no bread, no processed food? Clean eating sounds healthy, but it’s one of the biggest reasons people fail their diets. In this episode, Marianna and Tony break down why that happens and what the research actually shows about long-term nutrition and real, sustainable progress. They unpack the five biggest problems with clean eating, from confusing definitions and rigid rules to how it can quietly hurt your mindset and overall health, and then explain what to do instead. If you’ve ever tried to eat perfectly and still ended up frustrated, this one’s going to make things finally click.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(4:03) What “clean eating” really means (5:16) Problem #1: There’s no formal definition(9:15) Problem #2: It’s inflexible and unsustainable(12:31) Problem #3: It doesn’t work for long-term fat loss(20:01) Problem #4: It’s not necessarily healthier(25:55) Problem #5: It can lead to disordered eating(35:30) What to do instead
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44:32
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44:32
How to Communicate Like a Pro (with Michael Smoak/HigherUpWellness)
In this episode, Tony sits down with Michael Smoak (better known online as HigherUpWellness) to unpack what it really means to communicate better.They talk about why most people struggle to express themselves clearly, how to get your point across without over-explaining, and what makes people actually listen. Michael shares the story behind his viral “HigherUp Speaking Challenge” and how it’s helped thousands overcome the fear of speaking up, in front of a crowd, or even just in conversation.From fitness to communication, this episode breaks down the simple skills that change how you connect with people, at work, in relationships, and online.If you’ve ever felt misunderstood, overlooked, or unsure how to get your message across, this one’s for you.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(04:37) Defining Communication and Common Misconceptions(06:52) The Role of Nonverbal Cues in Communication(12:07) The Power of First Impressions(20:14) Active Listening and Filler Words(25:39) The Value of Practicing Communication Skills(32:28) Facing the Fear of Public Speaking(34:10) The Viral Public Speaking Challenge(38:34) The Power of Posting Publicly(40:59) The Importance of Doing Hard Things(44:16) Coping with Personal Loss(49:18) The Role of Communication in Self-Understanding(53:46) The Art of Concise Communication(01:04:09) Balancing Authenticity and Influence(01:05:46) Understanding the Ego and Authenticity(01:06:25) The Power of Simplicity in Communication(01:06:40) The Importance of Authenticity Online and Offline(01:08:13) Personal Experiences and Sharing Vulnerability(01:10:20) The Concept of Alter Egos and Authenticity(01:18:36) Energy, Intent, and Authenticity(01:25:39) The Role of Communication Skills in Personal Growth01:32:07 Final Thoughts and Personal Reflections
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1:37:10
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1:37:10
Nicotine’s Benefits & The Science of Food Addiction
Nicotine without the smoke. Food addiction without the diagnosis. On this episode of Fitness Stuff for Normal People, Marianna and Tony unpack what the research really shows when you separate nicotine from cigarettes and vaping, from sharper focus to appetite changes. Then they take on the science of food addiction, a brain hijack that in some cases can be even more powerful than drugs, and open the conversation for all of us to rethink what we thought we knew together.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(6:39) Nicotine(26:00) Food Addiction
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49:25
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49:25
How Fast You Lose Muscle, Aging Metabolism, Sugar Cravings, and More
Welcome back to Microdose Monday, the series where Tony and Marianna stack smaller topics into one jam-packed episode. Today’s lineup covers the truth about muscle memory and how fast you can really bounce back, a six-month sugar study that busts the cravings myth, the largest metabolism study ever showing no real slowdown from your 20s to 50s, and a candid look at kids’ health policy. Quick, sharp, and packed with research you can actually use, all in one episode.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(2:52) Muscle Loss & Muscle Memory (12:59) Sugar & Cravings(22:22) Metabolism As You Age (30:52) Make America Healthy Again (Latest Report)
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