PODCAST · health
Fitness Stuff (for normal people)
by Tony and Marianna
Evidence based meets real life.
Episodes
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The Final Episode (For Now)
For the final episode of Fitness Stuff (for normal people) we explain why we’ve decided to step away from the show. Thank you all so much for listening, sharing, supporting premium, sending messages, and spending so many hours with us over the years. This show has meant more to us than we can...
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Reverse Dieting, Creatine for Fat-loss, Coffee & Gut Health, & More
It’s Microdose Monday on Fitness Stuff for Normal People which means Marianna and Tony are rapid fire breaking down multiple topics you guys have been asking about instead of spending the whole episode on just one. This week, they’re diving into reverse dieting, why creatine might actually be one...
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5 Worst Dieting Mistakes
On this episode of Fitness Stuff for Normal People, Marianna and Tony break down the 5 biggest dieting mistakes that keep people stuck when trying to lose fat or build muscle. They talk through why making sudden, extreme changes usually backfires, how not tracking your food can leave you…
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10 Science Based Ways to Improve Gut Health
In this episode of Fitness Stuff for Normal People, Marianna and Tony break down what gut health actually means and why it impacts way more than just digestion. From metabolism to mood, your gut is tied into everything, and this episode focuses on the habits that truly make a difference. They…
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Top 5 Reasons You're NOT Losing Weight
You’re showing up to the gym, getting your steps in, being mindful with your food, and still not seeing the progress you expect. In this episode of Fitness Stuff for Normal People, Marianna and Tony break down the five most common reasons fat loss stalls, even when you feel like you’re doing...
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Top-10 Fitness Tools (For Losing Fat, Gaining Muscle, and Nailing Your Diet)
Most people think they need more discipline or motivation or that they just need to lock in a little harder, and sometimes that is true, but a lot of the time the people actually making progress are not better than you, they have just built an environment where the right decisions happen more...
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5 Ways to Improve Your Relationship With Food (Evidence-Based)
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony get real about something a lot of people struggle with but don’t always say out loud… having a bad relationship with food. When you start taking your fitness seriously, tracking, and trying to make progress, it can quietly...
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Microneedling, 25g of Creatine, & David Protein Scandal
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony are back with Micro-Dose Monday, breaking down a mix of the most interesting topics you’ve been asking about lately with quick, practical, evidence-based takes. They get into the science behind microneedling and whether it...
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Alcohol: Building Muscle, Fat Loss, & Gut Health
In this episode of Fitness Stuff for Normal People, Marianna and Tony take an objective look at alcohol and its impact on overall health and performance. Rather than taking an all-or-nothing approach, they break down how alcohol affects key areas including fat loss, muscle building, gut health,...
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How To Lose Fat FAST For Summer
Spring hit, the clocks changed, and suddenly summer doesn’t feel far away. In this episode of Fitness Stuff for Normal People, Marianna and Tony break down exactly what to do (and what not to do) when you realize beach season is basically around the corner and you need results fast. No crash…
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10 HARSH Fitness Truths
In this week’s episode of Fitness Stuff for Normal People, Marianna and Tony walk through the 10 harsh fitness truths almost everyone runs into at some point in their journey. Things like why changing your body often means changing your identity, why health doesn’t always look like fitness, and…
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Retatrutide, L-Theanine, The Science of Newbie Gains, & More
In this week’s episode, Marianna and Tony cover four highly requested topics in one focused, efficient conversation. They review the Phase 3 trial results on Retatrutide and what the data actually demonstrates, discuss how L-Theanine works and when supplementation may be useful, explain the…
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5 Habits KILLING Your Progress
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony break down the five habits that might be killing your progress even if you train hard and track your lifts. They shift the focus outside the gym and explain how low daily movement, too much extra activity, heavily processed...
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10 Things ALL Fit and Healthy People Do
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony break down the closest thing to a real life “secret code” for looking fit, feeling good, and staying healthy long term. They walk through 10 habits that the healthiest people do daily almost on autopilot, from staying active...
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How to Lose Fat (Without Tracking Calories)
In today’s episode of Fitness Stuff for Normal People, Marianna and Tony break down how to lose weight without tracking a single calorie. Yes, fat loss requires a calorie deficit, but no, you don’t need to log every bite of food for the rest of your life. The real goal is building simple…
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Thick Thighs Save Lives, Hormones + Fat Loss, The New Food Pyramid, and More
In this episode of Microdose Monday, we take a quick dive into four intriguing topics. Discover how thick thighs might actually be lifesaving according to various studies. Learn the direct vs. indirect impacts of hormones on weight and fat loss. Understand the updates to the new food pyramid and...
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7-Ways To Make A Calorie Deficit SUCK Less
Welcome back to Fitness Stuff for Normal People. On this episode, Marianna and Tony walk through seven things you can do to make a calorie deficit suck less because while “eat less than you burn” is simple on paper, it’s much harder to execute in real life. They break down why fat loss feels so...
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How to Lean Bulk (The Most Effective Way To Build Muscle)
On this episode of Fitness Stuff for Normal People, Tony and Marianna walk through a complete, evidence-based guide to setting up a lean bulk. They explain how to maximize muscle growth while minimizing fat gain during a bulking or muscle-building phase, covering how to properly set calories and...
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Ranking Top Fitness Trends (Tier List)
On this episode of Fitness Stuff for Normal People, Marianna and Tony rank the biggest fitness and health trends of 2025 using a tier list format, from S Tier trends that are actually worth paying attention to to F Tier trends you can safely ignore. They talk through what’s helpful, what’s...
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How To Fix "Skinny-Fat"
In this episode, Tony and Marianna break down the commonly misunderstood condition known as 'skinny fat,' where individuals have low muscle mass and relatively high body fat despite appearing thin. They provide a clear, actionable five-step plan to address and fix this issue. The steps include...
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The Science of Goal Setting
Today on Fitness Stuff for Normal People, Marianna and Tony break down why goal setting works for some people and consistently fails for others. If you have ever felt frustrated, inconsistent, or unsure why your effort is not matching your results, you are not alone. This episode dives into the...
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Glyphosate, Viagra/Cialis, Fat-Burning Pills & a Massive Food Recall…
Micro Dose Monday is back for Fitness Stuff for Normal People with Marianna and Tony, and we’re so glad you’re here. This episode covers four listener requested topics, including the real science behind glyphosate in food, a new diabetes and fat loss pill that targets muscle instead of appetite,...
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How to Lose Fat During the Holidays (Yes, Really)
In today's episode, Tony and Marianna are diving into how to keep your progress moving forward even when you are completely out of your routine. Today, Fitness Stuff for Normal People breaks down how to adjust your diet, tweak your workouts, and set real guardrails so you can stay consistent...
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How To Break Through a Weight-Loss Plateau
If you feel like you’re doing everything right and nothing is changing, this episode is for you. Today we break down what a real plateau actually looks like and why most people aren’t truly stuck at all. Habit drift happens quietly, and once you know what to look for, it becomes so much easier to...
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Sitting vs. Smoking, Deadly DST Science, & GLP-1s
In this episode of Fitness Stuff for Normal People, it's Microdose Monday, and Tony and Marianna delve into four diverse topics that have grabbed their audience's attention. They start by discussing how neglecting essential activities like lifting weights and walking can be more hazardous than...
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The 5 Most Misunderstood Topics of Health
Today’s episode of Fitness Stuff for Normal People breaks down five of the most misunderstood topics in health and fitness and the myths that refuse to die. Sugar, inflammation, fat loss, cortisol, and seed oils are some of the most talked about topics in the space, yet they’re still widely...
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Training for Strength vs. Size & Skinnytok
Welcome back to Fitness Stuff for Normal People. Today’s episode is a split. First, Marianna and Tony break down what actually separates training for strength from training for size, and how dialing in the right approach can change your progress entirely. Then we move into why “skinny” isn’t the...
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The Placebo Effect (It's Not Just In Your Head...)
Your mind can literally change your body just by believing something will work. In this episode Tony and Marianna break down the placebo and nocebo effects and how your thoughts alone can shape pain hormones recovery and performance. They dig into the science in a way that actually makes sense…
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Gut Health & Microbiome 101
Everyone online’s talking about “gut health,” but no one seems to agree on what it actually means. Marianna and Tony break down the science in plain English, explaining what your microbiome does, how it connects to your brain, and what really impacts your digestion and mood. They cover everything...
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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…
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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...
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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...
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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…
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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…
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Top-5 Best & Worst Supplements
On this episode of Fitness Stuff, hosts Tony and Marianna break down the top 5 best and worst supplements, separating what is backed by research from what is pure hype. They dig into whey protein, creatine, magnesium, vitamin D, fish oil, and more to show which supplements actually deliver…
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Top-6 GYM Mistakes Killing Your Gains
Working out is tough, but it’s even tougher when the things you’re doing in the gym are holding you back. In this episode of Fitness Stuff for Normal People, Marianna and Tony go through the top mistakes most people make when training. From rest times to tracking your lifts, these are the small...
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Skin & Hair Health: What Actually Works (and What Doesn’t) w/ Carter "Eviba" Gottlieb
What if everything you thought you knew about skincare, acne, anti-aging, and hair loss was either outdated (or just plain wrong?) In today’s solo-hosted episode of The Fitness Stuff (for Normal People), Tony sits down with Carter Gottlieb (aka Eviba Carter): cosmetic chemist, MD/PhD candidate,...
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The Ultimate Recovery Guide: Sleep, Diet, Training & Beyond
This week on Fitness Stuff for Normal People, Marianna and Tony flip the script on progress in the gym by breaking down the one thing most people overlook: recovery. You don’t get stronger while you’re lifting, the real growth happens in the hours and days after when your body is given the chance...
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Is Advil Killing Your Gains (and Lifespan?) + THC for Fat Loss & Building Muscle
This week on Fitness Stuff for Normal People, Marianna and Tony are switching things up with the very first SPLIT episode. First, they break down why the painkillers so many of us reach for after a tough workout—ibuprofen, Advil, Tylenol—might actually be stalling your progress and quietly adding...
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Animal vs. Plant Protein, Calorie Tracker Inaccuracies (Apple Watch, Whoop, etc.), and More
It’s Micro-Dose Monday on Fitness Stuff for Normal People where instead of diving deep on just one topic we’re serving up four quick hits you’ve been asking for. Today Marianna and Tony are talking about why you can’t trust calorie trackers and the research that proves it, the truth about plant…
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Top-5 Habits That Changed Our Lives
If you're ready to make real, lasting changes in your life, it’s not about what you do once in a while. It’s about what you do every day. In this episode of Fitness Stuff for Normal People, Marianna and Tony share the top habits they’ve added into their routines that changed everything. No…
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Fueling the Brain: Diet & Mental Health
Half the world will experience a mental health disorder at some point, and what you eat could be making a bigger difference than you think. This week, we're diving deep into the science behind food and mood—how nutrients affect your brain, your stress response, and your overall mental state. We...
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Peptides 101: Science vs. Hype (What’s Legit, What’s a Scam)
In this episode of Fitness Stuff (For Normal People), Marianna and Tony dive into the wild world of peptides—what they are, what they’re supposed to do, and which ones are actually worth your time. They cover the big claims around fat loss, muscle growth, brain power, and faster recovery…
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Metabolic Adaptation, Muscle Soreness, & More
Welcome back to Fitness Stuff for Normal People. It’s Micro-Dose Monday, where Marianna and Tony cover a few of the most popular topics you’ve been asking about—all in one episode. No deep dive this time, just quick hits of the stuff everyone’s curious about. This week, they’re breaking down how...
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10 Must-Track Health Metrics for a Longer Life
If you care about living longer and better—this episode is for you. Today, we’re breaking down the 10 most important health metrics every person should be tracking for longevity, backed by research that ties each one to actual lifespan. No fluff—just the hard-hitting stuff that helps you live...
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Micronutrients: A Deep Dive
If it fits your macros, you’re tracking calories, protein, carbs, and fat. But what about everything else your body needs to feel good? In this episode of Fitness Stuff for Normal People, we’re diving deep into the other side of nutrition: Micronutrients. These are the vitamins, minerals, and...
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The Worst Health & Fitness Trends WE'VE Done
This week, we’re exposing ourselves by ranking the worst health and fitness trends we’ve ever fallen for. Some were popular, some were personal, and all of them were either misguided, unnecessary, or straight-up harmful. From raw vegan diets to daily HIIT classes to chewing gum instead of eating,...
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How To Protect Your Heart
Your heart beats over 100,000 times a day without a break. And somehow, heart disease is still the leading cause of death. In this episode, Marianna and Tony break down what your heart actually does, what messes it up, and how to take care of it without overcomplicating it.Turns out, about 80% of...
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Top-3 Best & Worst Things For Your Gut Microbiome
Welcome back to Fitness Stuff for Normal People with Marianna and Tony—where we make the confusing parts of health and fitness make sense. In this episode, we’re digging into one of the most underrated parts of your body: your gut microbiome. Most people think it’s just about digestion, but this...
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#171 // 5 Skills I Developed That Changed My Life
In this solo episode, Tony flies solo (with Mini Mariana silently judging from the background) and dives into the 5 most powerful skills he’s developed over the last decade—skills that have radically transformed his mindset, relationships, career, and health. From mastering communication and...
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Frequently Asked Questions
How many episodes does Fitness Stuff (for normal people) have?
Fitness Stuff (for normal people) currently has 215 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Fitness Stuff (for normal people) about?
Evidence based meets real life.
How often does Fitness Stuff (for normal people) release new episodes?
Fitness Stuff (for normal people) publishes regularly with 215 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Fitness Stuff (for normal people)?
You can listen to Fitness Stuff (for normal people) on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Fitness Stuff (for normal people)?
Fitness Stuff (for normal people) is created and hosted by Tony and Marianna.
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