Look Good Move Well

At some point on the path to changing your body, health, or fitness, tracking your food stops being optional — it becomes the only logical next step. And yet people resist. We make the case for going all in on tracking, at least for a period of time: why it works every single time when you actually commit to it, what you're missing when you don't, and the rewards waiting on the other side. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free

We asked a group of clients what one thing they want to double down on to make the most impact this month - and all of them said the same thing. But first, you'll need to weigh the pros and cons of actually changing it. If you're always getting sidetracked with your fitness this episode is for you! Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free

Knowing what intensity is required to actually change your body is a skill - and most people never develop it. Today we cover warmup strategy, auto regulation, understanding failure safely, and why these habits make training more engaging for athletes who want more than just checking a box in the gym. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly

Real body transformation isn't a straight line - and the mental game matters just as much as the physical one. Sometimes the most strategic move - a mini cut, a diet break - doesn't match your ultimate goal. But it will keep you in the game long enough to get there. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free

More workouts, steps, and cardio sound like the right answer - but what if it's actually keeping you stuck? Today we share how a client broke through a months-long plateau not by adding more effort, but by pulling back. If you've ever felt like you're doing everything right and still not progressing, this one's for you. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Fitness is often the door, not the destination. Today we take you inside some of the client journeys that started as a quest for a better body, and transformed into something way more - spanning career, relationships, and becoming better parents. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free

There's a version of training that stays comfortable forever. And then there's what happens when you step into something that scares you - a competition, a change in your body, being seen. Here's what fear in fitness feels like, what it's for, and what becomes possible when you face it fully. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free

You don't need to spend $2m per year on longevity like Bryan Johnson does - and it doesn't have to take a ton of time. Here's what to do in your training and lifestyle to live well longer. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly

Clearing up the cortisol confusion: what it is, what it does, and how to manage it for fat loss and optimal hormone function. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Stretching is uncomfortable and easy to skip. It's also a simple practice that has a lot to offer. Today we revisit this foundation and what Marcus has learned from two weeks of dedicated flexibility practice. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Ever opened the cabinet and just grabbed whatever was there? Of course - and it doesn't always mean you've failed to plan. It might just be a clue that your system needs an upgrade - and getting 80% of the way there instead of 100% can help you work with the chaos instead of fighting against it. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free

A client wants to lose 15 pounds in 12 weeks, and Marcus gives surprising advice: cut the cardio. In this episode, we lay out the exact order of operations for repeatable fat loss for busy people in a pyramid-shaped plan — and how most waste effort in all the wrong areas. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Sponsored by TPL: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Our world is engineered for comfort — food delivered to your door, endless entertainment at your fingertips, and now drugs that make weight loss effortless. But who really benefits when every friction point gets removed? We make the case for choosing the harder path: movement, strength, and taking back ownership of your health before the food, entertainment, and pharmaceutical industries do it for you. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly

Healthcare used to be simple: you trusted your doctor, and they guided you. Now we're bombarded with direct-to-consumer treatments, online prescription services, and buzzy compounds like peptides — some promising, some overhyped, most confusing. In this episode, we cut through the noise, explain what peptides actually are, and lay out a framework for making smart decisions: get your bloodwork, nail the fundamentals first, and find someone you trust to help you navigate the rest. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

The fitness habits our parents modeled came with an unspoken goal: get smaller. In this episode, we look back at the diets and workout trends we grew up around, and talk honestly about what we're choosing to model instead - strength, protein, and a relationship with food that isn't about punishment. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

A vulnerable discussion on why nutrition can feel isolating and exhausting, especially when past success came with trade-offs. We talk about resistance to tracking, redefining balance, and building a system that includes pleasure, support, and progress. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly Try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Body fat percentage dominates fitness conversations, even though it mostly rewards weight loss and aesthetics. We dig into FFMI (Fat Free Mass Index) and why prioritizing muscle mass reframes success toward long-term performance, resilience, and real health. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Today we challenge whether prioritizing longevity and "just staying healthy" is masking your fear of failure - and why aiming a little higher might be the most longevity-friendly move of all. Our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free  

If you succeed at 100% of your program, you're probably not being challenged enough.

Hot take: training around pain is more necessary than we might think. Here's how to do it so you get better, not worse.

Our takes on cardio, carbs, and specialized workouts might surprise you. Here's why they're worth considering to look good and move well. SPONSOR: LMNT drinklmnt.com/marcusfilly

Training is a lifelong practice - and there's always more to uncover. Here are the answers we'll be seeking about fitness in 2026.

We're recapping what we learned last year about fitness, highlighting the most impactful things to keep in mind as you head into this year

Spending a lot of time in the gym, but still don't look or feel the way you want? We break down why 3 total lifting sessions and 60 min of cardio per week, plus 10k steps a day is magic for changing your body.

You hurt your knee, got an MRI, and the doc says surgery might help. What to do? How Marcus assessed Mark's situation, and what he recommended instead. Sponsor: LMNT drinklmnt.com/marcusfilly Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Little things, big impact - how to use training tools for more gains, better workouts, and more stability over time.

What goes through your mind as you move through your workout to make sure you get what you want from it? We share how we approach training beyond just checking the box.

Getting skinny vs. getting strong, and what the long-term outlook looks like - whether you take weight loss drugs or not.

Two surprising words that go great together - we cover how to increase your intensity to get fitter without burning out and breaking down. Sponsor: LMNT drinklmnt.com/marcusfilly Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Getting realistic about holiday temptations, and how to handle them without January regret. - Best deal ever on Persist - Visit https://functional-bodybuilding.com/black-friday to learn more Look good, move well  - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Think you need more accountability to stay on track? We're breaking down why the real problem might be the system you're following - and how having the right kind of accountability partner can make all the difference.

How do you get strong in your 40s when hiking isn't cutting it - but you're intimidated by the gym? Haley and Dara did just that - and reaped rewards in their personal growth.

Today's guest is Justin Allen, a sheriff with an unpredictable schedule who wants to prioritize fitness. He shares what's working in real life - as well as what he's working to overcome in mindset and day to day routines.

Diet culture brings to mind calorie restriction, avoiding carbs, and anything goes when it comes to exercise. Fueling like an athlete means choosing which energy sources get you the best results. One makes you smaller, and the other makes you muscular and toned - are you on the right track for your goals?

We talk about high intensity fitness causing burnout and injuries, but promote intensity with lifting. What does true intensity mean in the gym, how can you learn it or feel it, and when can you take it too far?

Whoop bands, high carb, intuitive eating, walking more, carnivore, training less; how to design an experiment, and what surprised us the most.

If your strength has plateaued it's easy to lose motivation. But past the beginner phase of training, getting strong takes different tactics - here's how.

Does going out mean weighing every option on the menu to decide if the calories are worth it? How we thought about balancing treats vs. tracking. Sponsor: LMNT www.drinklmnt.com/marcusfilly

Ever finish a meal and immediately think about the next one? We break down the difference between hunger and food noise, and how to finally feel satisfied.

We dig into the latest Men's Health articles and give our unfiltered takes on what's worth following—and what to skip—in mainstream fitness advice.

Dallas and Rachel are in town to hit some workouts and talk about our FBB Platinum Coaching! Join Persist Now: https://functional-bodybuilding.com/pages/persist#grnwgeZgGr

What's the minimum effective dose to build or maintain strength and muscle? If you're short on time or tired of burning yourself out in the gym, this simple rule is for you.

Marcus spent a week in the redwoods doing yoga twice per day - here's what he learned about learning how to move to keep your body safe. SPONSOR: LMNT WWW.DRINKLMNT.COM/MARCUSFILLY

The people around us have major impacts on our outcomes - but it's not always easy to show up the way we want to. Today's personal stories touch on the benefits and vulnerabilities of giving and taking from those around us.

Hunger cues come from the body AND the brain. Here's how you can influence hunger with your environment, rhythms, and the choices you make throughout your day.

Getting fired up for the gym is much easier when you feel attached to the outcome. But fitness is for life, and we don't always have something specific to train for. Here's our take for how to stay in it.

You can't stay on the same low calories forever and feel good, energetic, and strong. So let's unpack the mindset of how to eat more with intention so you can reach your next level.

There's a big misconception of what it REALLY takes to build muscle. If you're stuck wondering if it's your nutrition, supplements, or program, let's rethink your approach.

How do you expect the challenge of reaching fitness goals will feel? A surprising case for why it's beneficial to believe it will be incredibly hard.

So you bought a program or hired a coach - are you really ready to relinquish control? Sponsor: Transparent Labs