The Better Basics Podcast

Hot Topic: State Fair food has gone too farWorth It?: Microbiome TestsMain Course: In this episode, Matt tackles a question that sparks endless debate in the fitness world: do you actually need a gym to get strong, healthy, and capable? He explores the strengths and limitations of traditional weight training, bodyweight exercises, calisthenics, and "functional" fitness, arguing that the goal isn't to pick sides but to understand how they complement each other. Drawing from personal experience, he dives into how years of building strength in the gym have made activities like Animal Flow, running, shadowboxing, and outdoor movement more enjoyable and accessible. Whether you train with barbells, kettlebells, pull-up bars, or just your own body, this episode offers a practical perspective on building strength that carries over into real life, and why your fitness should be able to leave the gym with you.

Hot Topic: Cyclospora OutbreakWorth It? Sleep TrackersMain Course: In a world where answers are only a click away, why do so many of us feel more confused than ever? In this episode, we explore the difference between information and wisdom, and why having access to endless podcasts, social media, AI, scientific studies, and expert opinions doesn't automatically lead to better decisions. We discuss how to evaluate evidence, recognize misleading claims, understand incentives, avoid analysis paralysis, and develop a healthier relationship with information. Rather than telling you what to think, this conversation offers a practical framework for deciding what deserves your attention, what you can safely ignore, and when you already know enough to take action.Q&A: Favorite summertime snacks?

Hot Topic: LMNT is suing the Oasis appWorth It? Whey ProteinMain Course: What Say You About…? In this episode we offer off the cuff opinions and insight on hydration breaks, Norwegian sports culture, Nestle’s GLP-1 strategy, and heels elevated squats.Q&A: I’m training for my first 5K. Any tips on how to update my gym routine to support my running training?

Hot Topic: Is the Norwegian soccer team avoiding US food?Worth It? One extra hour of sleepMain Course: It’s 95 degrees in Wisconsin today. So, in this episode of The Better Basics Podcast, we’re harnessing the heat wave to offer our health and fitness hot takes. From training for aesthetics, to arm days, to chasing optimal – this one is sure to fire you up.Q&A: I’m getting a bit burnt out/bored in the gym and it’s making me not want to show up. I want to keep getting results, but I just don’t enjoy it. Any recommendations?

Hot Topic: Is Hyrox the new Tinder?Worth It? [Book Edition]: EnduranceMain Course: Summer has a way of making even the most dedicated gym-goers want to be anywhere but inside. In this main course, Matt explores why that’s probably a good thing, makes the case that humans are meant to be seasonal creatures, and shares his simple summer fitness framework built around strength maintenance, outdoor activity, play, and spending more time in the sun.Q&A: What are your thoughts on wearables?

Hot Topic: Are phones to blame for declining birth rates?Worth It? HobbitmaxxingMain Course: In this episode of The Better Basics Podcast, we use a coffee shop in Chicago to ask a much bigger question: are we choosing what’s actually better for us, or just what feels familiar? From Starbucks sitting right next to Intelligentsia to the way people approach fitness, food, business, routines, and identity, we dig into why the familiar option often feels safer – even when the better option is right next door. We talk about the “Starbucks version” of fitness, why quick fixes have better branding than the basics, how overwhelm pushes people back into old habits, and why the goal isn’t to chase novelty but to audit your defaults. This one is about learning to tell the difference between what’s familiar and useful versus what’s familiar and limiting, and making one small upgrade that actually earns its place.Q&A: Are there any exercises you hate but still do anyways?

Hot Topic: Why does restaurant food kind of suck now?Worth It: Marcus Aurelius’ 2000-year old morning routineMain Course: In this episode we break down the three big body-composition strategies everyone argues about online: bulking, cutting, and recomping. What do they actually mean, who are they actually for, and why do so many people screw them up? We explain why bulking is not just eating everything in sight, why cutting should not feel like self-punishment, and why recomping might be the best for most everyday people who want to look better, get stronger, and stop obsessing over the scale. We also push back on the idea that you have to bulk and cut forever to make progress, using Bret Contreras’ point that better programming, movement quality, effort, environment, focus, nutrition, and removing barriers can all unlock meaningful body change without extreme cycles.Q&A: What are your thoughts on cheat meals?

Hot Topic: Do magic mushrooms expand the life of human cells by 57%?Explain it to Dylan: Can kimchi remove microplastics from our bodies?Main Course: This week on The Better Basics Podcast, we’re diving into the Bean Stew Theory: the idea that people will take something simple, useful, and specific, then overcomplicate it until it becomes completely unusable. Someone posts a bean stew recipe, and suddenly the comments are asking if it can be made without beans, without stew, without cooking, and also somehow fit every allergy, preference, lifestyle, and belief system on Earth. We apply this idea to social media, fitness, and nutrition to talk about why not everything is for you, why that’s okay, and why you don’t need to get mad at the thing you chose to look at. From workout advice to meal prep to content creation, the basics usually work better than we want to admit – but only if we stop editing the recipe long enough to actually make the stew.Q&A: What’s your secret to staying hydrated in the summer?

Main Course: This week we're doing something different. It's our first health and fitness grab bag - where we explore interesting topics in the world of health and fitness, including: who's more athletic, AI podcasts, boredom and distraction getting in the way of presence, drinking alcohol, Dana White's terrible take on men's mental health, and the Enhanced Games 2026.Q&A: What’s the biggest mistake people make when trying to get lean?

Hot Topic: What exercise burns the most calories?Back to the Basics: Farmers CarriesMain Course: Most people say they want to lose weight, but what they usually mean is they want to look better, feel stronger, move better, and feel more confident in their body. In this episode, we break down the difference between weight loss and body recomposition, why the scale is useful but incomplete, and how to decide which goal actually makes sense for you. We cover when fat loss should be the priority, when building or maintaining muscle matters more, how strength training, protein, steps, cardio, and sustainability all fit together, and why chasing a smaller number on the scale can sometimes lead you away from the result you really want. Q&A: I’m trying to eat more vegetables, but I hate salads. What should I do?

Hot Topic: 8,500 steps per day to keep the weight offWorth It? Prioritizing cognitive fitnessMain Course: We’re breaking down how to structure a full-body day in the gym without turning it into a random two-hour exercise buffet. We talk about why full-body training is one of the best options for busy adults, beginners, parents, and anyone training 2-4 days per week, then walk through how to organize movement patterns, prioritize the right lifts, avoid junk volume, and build workouts that actually help you get stronger, build muscle, move better, and keep coming back.Q&A: If I’m trying to lose weight, do I need to cut out carbs?

Hot Topic: Can your Fitbit predict IBS?Worth It? Eccentric TrainingMain Course: We’re tackling one of the biggest questions in fitness: what’s the ideal way to train? The answer? It depends entirely on your goal. Dylan throws out real-world scenarios like “my doctor told me I need to lose 100 pounds,” “I want to get ripped,” “I just want to tone up,” and “I want to stay strong and functional into my 70s and 80s,” and Matt breaks down what the most effective training approach actually looks like for each one. We talk strength training, cardio, mobility, fat loss, muscle building, athleticism, injury prevention, and why most people are either overcomplicating fitness or following programs designed for goals they don’t even have. If you’ve ever felt confused about how you should be training, this episode will help you cut through the noise and focus on what actually matters.Q&A: How do I get healthier without making fitness my whole personality?

Hot Topic: Your doctor might prescribe…friends?Worth It? “Healthy” Snack FoodsMain Course: If you’ve ever wondered whether it’s better to move more or eat less for fat loss, this episode breaks it down in a way that actually makes sense. We walk through what a calorie deficit really is, how your total daily energy expenditure (TDEE) is made up – from basal metabolic rate (the biggest piece) to the thermic effect of food, non-exercise activity, and workouts – and why some of these matter more than others. You’ll learn why simply “burning more calories” in the gym is often overrated, how increasing daily movement outside the gym can quietly make a big difference, and why prioritizing protein, sleep, and muscle mass can shift the equation in your favor. Bottom line: both eating less and moving more can work, but we’ll help you understand which levers are actually worth pulling, and which ones are just noise.Q&A: I’m running my first half marathon this weekend (it’s in Peninsula State Park, maybe I’ll see you guys out there). What should I be doing this week for strength training?

Hot Topic: AI flags “unreported” GLP-1 side effectsWorth It? Smith MachineMain Course: If you’ve ever spent 10 minutes scrolling and walked away thinking you need magnesium, a cold plunge, and a full hormonal reset…this episode is for you. We unpack why it feels like everything in health and fitness suddenly matters, and how that’s actually leaving people more confused, overwhelmed, and stuck. We break down how expert bias, algorithms, and fear-driven content distort priorities, then build a simple, practical framework for cutting through the noise. From non-negotiables like sleep, nutrition, and movement, to the overhyped world of biohacks and supplements, this episode helps you figure out what actually moves the needle – and what doesn’t. Because the goal isn’t doing everything perfectly…it’s doing the right things consistently.Q&A: I’ve been on a GLP-1, lost over 30 pounds, and am now noticing some loose or sagging skin. I’m already strength training and doing a lot of the right things. My question is: Would adding a collagen supplement actually help with skin elasticity? And if so, what type and how should I take it?

This week we go off script. We drop the structured format and riff for an hour on the topics that are top of mind for us in health and fitness. We talk about everything from home owner tips to kids and sports to Dylan's new gym membership. And don't worry, the sad song segment remains!

Hot Topic: Can “Exercise Snacks” Improve Mental Health?Explain it to Matt: Socks in the GymMain Course: In this episode, we break down what might be the most underrated skill in health and fitness: the ability to hold two truths at the same time. Instead of chasing black-and-white answers – “good vs bad,” “right vs wrong” – we explore why real progress comes from understanding nuance. From training and nutrition to mindset and lifestyle, we show how rigid thinking leads to burnout, confusion, and inconsistency, while flexible thinking leads to better decisions, less guilt, and results that actually last. If you’ve ever felt stuck bouncing between extremes or frustrated by conflicting advice, this episode will help you cut through the noise, think more clearly, and build a more sustainable approach to your health.Q&A: Roadtrip gas station stop. What’s your go-to for a “healthy” grab and go?

Hot Topic: Social media’s big tobacco dominoes start to fallWorth It? Skipping the receiptsMain Course: Peptides are everywhere right now – from fat loss drugs to “healing” injections – but what are they actually, and do they live up to the hype? In this episode, we break down Peptides 101: what peptides are (and how they function as signaling molecules in the body), why they’ve exploded in popularity, and how everything from Ozempic-style drugs to underground “research chemicals” have fueled the conversation. We cover the main categories people are using – fat loss, muscle growth, recovery, and longevity – and separate what’s backed by real evidence from what’s mostly speculation or marketing. We also dig into the regulatory gray area shaped by the U.S. Food and Drug Administration and the recent pushback from figures like Robert F. Kennedy Jr., plus the real risks: poor quality control, limited human data, and people skipping the basics in search of shortcuts. Bottom line: some peptides are legitimate medicine, many are overhyped, and for most people, they’re far less important than sleep, nutrition, and training.Q&A: There was a huge protein trend, now we’re seeing a ton of fiber (I’m a first time caller, long time listener and you guys were on the fiber thing early) - with that in mind, any predictions on what the next thing will be? [Matt’s turn to answer!]

Hot Topic: David Protein BarsWorth It? Are Machines Worth It for Functional Strength?Main Course: In this episode, we make the case that boredom isn’t something to avoid—it’s something we’re missing. Inspired by a reel that highlights how we’ve filled every quiet moment with noise, we break down why that might be costing us creativity, focus, and clarity. We dig into the science of boredom, how it impacts your thinking, and why constantly needing stimulation can hurt your discipline, training, and consistency. The goal isn’t to be bored all the time—but to stop eliminating it completely and start making space for better ideas and better results.Q&A: I heard a congresswoman refer to social media as the “big tobacco” of our generation. Do you guys agree? If not, what are the other things that we are allowing to dominate our economy that are having massive negative impacts on public health?

Hot Topic: Jason Day’s perspective on the big 4 liftsWorth It? Social Media/Phone DetoxMain Course: In this episode, we break down one of the biggest debates in strength training: unilateral vs. bilateral lower body work. Are squats and deadlifts still king, or is single-leg training the more functional approach? We dive into the real benefits of both: how bilateral lifts build maximal strength and efficiency, while unilateral exercises improve balance, stability, and address imbalances, and where each can fall short. We also discuss how real life (and sport) requires both, why many programs get this wrong, and how to actually structure your training depending on your goals. Whether you’re training for strength, longevity, or just trying to move and feel better, this episode will help you understand when each approach makes the most sense, and how to use both effectively.Q&A: Can you really only “use” 20-40 grams of protein at a time and does the rest get converted to carbohydrates and stored as fat?

What’s On My Mind? I’m not doing 59 pushupsWorth It? Chewing 32 timesMain Course: In this first ever solosode of The Better Basics Podcast, Dylan shares five simple things he’s personally doing right now to improve his health - all of which are accessible for almost anyone - and invites the listeners to join him. From taking a one-week break from social media and practicing a mindset of “yes, thank you” in frustrating situations, to rediscovering the underrated power of potatoes, building an easy protein + fiber daily ritual, and experimenting with a one day on- two days off strength training schedule, this episode explores practical habits that can have an outsized impact. No extreme protocols. No expensive gadgets. Just a handful of basic strategies that can help reset your perspective, improve your nutrition, and make training more sustainable.Q&A: There was a huge protein trend, now we’re seeing a ton of fiber (I’m a first time caller, long time listener and you guys were on the fiber thing early) - with that in mind, any predictions on what the next thing will be?

Funniest Thing I Saw This Week: Alex Honnold's Greatest AccomplishmentExplain it to Matt: Does ultraprocessed mean unhealthy?Main Course: We're ranking 2026 fitness trends by one simple standard: bang for your buck. Instead of reacting to hype, villains, and viral takes, we’re asking what actually moves the needle for normal adults. We break down 12 trends - from sunlight, plyometrics, creatine, and protein intake to Zone 2 cardio, Hyrox, wearables, cold plunges, seed oil panic, and extreme diet identities - and sort them from S Tier (foundational, high return, low nonsense) to F Tier (mostly fear, marketing, or distraction). The goal isn’t cynicism, it’s clarity. What improves real-world performance? What’s sustainable? What’s helpful? And what’s just loud?Q&A: I’m getting ready for a week in Florida with my family. I don’t want to lose the progress I’ve been making in the gym, but I also don’t want to spend my vacation working out. Any advice?

Hot Topic: USA Hockey Wins GoldMain Course: What if balance isn’t the goal and never was? In this episode, we unpack the Four Burner Theory, the idea that life is like a stove with four burners: health, family, friends, and work - and that you can’t run all of them on high at the same time. Popularized by David Sedaris, the concept challenges the modern belief that we can “have it all” without trade-offs. We explore whether success truly requires sacrifice, how to think in seasons instead of guilt, why unconscious trade-offs are more dangerous than intentional ones, and how to decide where the heat belongs in your life right now. If you’ve ever felt stretched thin trying to excel everywhere at once, this conversation is for you.Q&A: If you could medal in one winter olympic event what do you think it would be?

Hot Topic: The happiest men over 40 are overweight...Worth It? Reading FictionMain Course: In this episode of The Better Basics Podcast, we break down 10 major red flags in modern health and fitness content - from scary chemical claims without dose, to rat studies applied to humans, to influencers diagnosing a “root cause” and selling the fix in the same breath. We explore why emotionally charged, bias-driven messaging spreads faster than balanced nuance, how relative risk gets inflated to sound catastrophic, and why mechanism-heavy explanations don’t always translate to real-world outcomes. This isn’t about becoming cynical - it’s about becoming harder to manipulate. If you can recognize the patterns behind fear-based marketing, oversimplification, and algorithm-driven outrage, you won’t get pulled around by hype disguised as science. You don’t need a PhD to navigate health information - you just need better questions, a slower reaction time, and a filter that protects you from panic.Q&A: Do you have a go-to healthy meal that you can make on a week night when things are hectic and time is limited? Or a place you eat out that has healthier options in a pinch?

Hot Topic: Colon cancer is the leading cause of cancer death for men under 50, second for womenWorth It? SlowmaxxingMain Course: In a world where work is remote, food is delivered, and entertainment is streamed, fitness has quietly followed the same path - but at a cost. In this episode, we make the case that while digital tools can support fitness, they can’t replace the thing that actually makes it stick: real people, in real places, doing hard things together. We unpack the illusion of online fitness “community,” what gets lost when training becomes fully solo and screen-based, and why accountability, belonging, and being seen are underrated performance variables. Using a “buy local” lens, we argue that fitness isn’t something you consume, it’s a practice you participate in, and it works best when it’s shared. The future of fitness isn’t more apps or better algorithms; it’s more human connection, especially as life gets busier and lonelier.Q&A: How many pushups can you guys do?

Hot Topic: Dammit, Peter AttiaWorth It? High Intensity, Low Volume TrainingMain Course: This week we’re planting our final flags on the top things that we are IN or OUT on in 2026. Cardio? Plyometrics? Phone use? Mobility and stretching? Synthetic underwear? Social media content? Consumption? We’ll discuss our thoughts, justifications, and nuances and provide some food for thought for 2026 and beyond.Q&A: When you care about something bigger than you have control over - what do you do about it? Choosing not to care feels wrong, but figuring out what to do feels helpless.

Hot Topic: GLP-1 pills hit the marketWorth It? Overnight OatsMain Course: This week we’re planting flags on the top things that we are IN or OUT on in 2026. Cycling volume? Identifying “strong enough”? Maximizing training weeks? 60+ minute workouts? Seasonal training? Reading fiction? Television? Social media? We’ll discuss our thoughts, justifications, and nuances and provide some food for thought for 2026 and beyond.Q&A: Where do you guys see the podcast going? Any thoughts on bringing in guests? If so, who's your dream interview?

Hot Topic: Vital Farms Eggs - A Pasture Raised Scam?Worth It? PeanutWhat Say You About? [Edition Nine]: The ninth episode of the series! Matt and Dylan have a fun discussion off the cuff on a variety or health and fitness topics, including: upper lower splits, breaking through pull-up plateaus, resources for stretching and improving mobility, and suspension trainers (TRX) for hypertrophy - oh, and also the people that stand up the minute the airplane lands...Q&A: As boy dads, what are your thoughts on Lucas Jones' poem "Dangerous Men"?

Hot Topic: The New American Food Guidelines & PyramidWorth It? Infinity MediumMain Course: Most fitness content trains you to treat your body like a decoration — something to judge, fix, and constantly “improve” in the mirror. In this episode, we flip that narrative and ask a better question: what can my body do? We break down why looks-first goals make fitness fragile (and why they’re so easy to quit on), how capability-based training builds real confidence, and we give you a “capabilities menu” of goals to choose from — strength, cardio, mobility, and fun skills that actually make life better. You’ll hear a couple real stories, plus a simple framework to pick ONE target, build a plan around it, and track progress like a scoreboard. Because the goal isn’t a perfect body — it’s a body that works.Q&A: If you could change ONE thing about the American food environment, what would it be?

Hot Topic: Does eating bananas increase estrogen (especially in men)?Worth It? At-Home Blood Pressure MonitorMain Course: We talk about sleep, training, nutrition, discipline, and habits all the time—but that doesn’t mean we’ve mastered them. In this episode, we get real about the things we preach and still struggle with, why “knowing” doesn’t always turn into “doing,” and what we’re actually doing about it in 2026. This isn’t a confession or a glow-up story—it’s a conversation about practice over perfection, minimum effective effort, and responding better when we fall off. If you’ve ever felt frustrated that you understand what to do but don’t always follow through, this one’s for you.Q&A: Thoughts on the Stranger Things series finale?

Hot Topic: Is running as effective as antidepressant medication?Worth It? Bucked Up Protein Soda (Live Review!)Main Course: Most New Year’s resolutions fail because people try to change everything at once—and burn out by February. In this episode, we introduce the 4-Quarter Health Reset, a simple, evidence-based framework that replaces “new year, new you” with one habit, one quarter, and one clear focus at a time. We walk through the four boring-but-powerful habits that actually run long-term health—fiber intake, daily movement and cardiovascular fitness, strength training, and sleep—and explain why stacking them across the year works better than chasing motivation or extreme goals. The takeaway is simple: you don’t need a perfect year, you need four solid seasons—and by the end of 2026, your health can be running on autopilot.Q&A: What’s one health and fitness lie you believed when you were younger that you know isn’t true any longer?

Hot Topic: Will gyms in airports will finally Make America Healthy Again?Worth It? Top Picks from 100 EpisodesMain Course: Episode 100 felt like the right time to zoom out. In this episode, we look back on what actually held up after 100 conversations about health, fitness, and real life—and what didn’t. We talk about the fundamentals that keep working, the advice we’ve repeated for a reason, the ideas that needed more nuance over time, and the ways people tend to overcomplicate things that don’t need it. The big takeaway: the basics didn’t stop working—they just got ignored.Q&A: Congrats on Episode 100! What have you learned about life from 100 episodes of podcasting? Any key lessons you can share for people that don’t make podcasts that can apply to everyday life?

Hot Topic: The biggest fiber study EVERWorth It? Protein Pop-tartsMain Course: In this episode, Matt and Dylan break down 10 surprisingly effective health and fitness tips that move the needle far more than people expect. These aren’t hacks or gimmicks — they’re simple behaviors most people overlook while chasing complex solutions. Instead of following the fads or looking for the next best thing, pick a few of these and find your way to sustainable health and fitness success.Q&A: It's cold out and I don't have a gym membership. What can I do for cardio during the winter?

Hot Topic: Write a letter to yourself for better health and fitnessWorth It? Raw Dogging (LOL)Main Course: Most people don’t fail in fitness because they lack information - they fail because of the intention-action gap, the psychological and environmental disconnect between what we plan to do and what we actually follow through on. In this episode, we unpack why knowing isn’t the problem: friction, environment, task overwhelm, identity, and the brain’s preference for immediate rewards all quietly derail even highly motivated people.We break down how small changes - reducing friction, building simple systems, starting with guaranteed wins, adding accountability, and shifting identity from “I should” to “I’m someone who trains” - can finally close the gap. It’s not about willpower. It’s about designing a life where the right choice is also the easy one.Q&A: Merry Christmas Better Basics Boys! Nothing fitness related just wanted to know what your favorite Holliday movies are.

Hot Topic: Should we tax unhealthy food?Worth It? Supergut Foundational Daily FiberMain Course: This week we’re breaking down hygge  - the Danish idea of coziness, calm, connection, and leaning into winter instead of fighting it. Denmark consistently ranks among the happiest countries in the world, and while hygge isn’t the whole story, it captures a powerful cultural approach to handling long, dark seasons that most of us in the Midwest try to just “grind through.”We explore what hygge actually is (and isn’t), why it meaningfully reduces stress, and the science behind why warm environments, simple rituals, and social connection can improve your mood, sleep, and overall health during the cold months. We also compare how Danes experience winter vs. how Americans typically do — and why adopting even a few hygge habits can make this season dramatically easier.You’ll get practical ideas for creating a calmer home environment, building low-stress routines, increasing connection, moving intentionally, and reframing winter as a time to restore instead of withdraw. If the Danes can thrive with 17 hours of darkness, we can handle a Wisconsin winter with a little intention (and no, we’re still not buying a $40 “hygge” candle).Q&A: What are 2-3 things I can focus on during the holiday season to stay consistent with my fitness and nutrition?

Hot Topic: Body builder physiques shouldn’t be the idealWorth It? LMNT (Electrolytes Revisited)Main Course: The Power of Gratitude & The Things We’re Thankful ForNot another bro talking about gratitude. Please. We get it. But in the spirit of the season, we felt it appropriate to talk about it. We’re confident that our Better Basics take will offer a great way to approach gratitude. Because gratitude isn’t toxic positivity - it’s a trained skill that shifts your attention toward what’s working, even when life is stressful. Research shows it changes the brain, lowers stress, boosts resilience, and can meaningfully improve both mental and physical health.We break down how gratitude affects our health, plus simple ways to practice it daily. Then we move into a lighter banter segment on the things we’re thankful for this year: health wins, relationships, community, personal growth, and the small, oddly specific stuff that makes life better.Q&A: What are your favorite Thanksgiving foods?

Hot Topic: Loneliness, Social Isolation, and Cardiovascular HealthWorth It? Fairlife (Skim) MilkMain Course: This week we break down why chronic stress may be the most overlooked factor in aging — even more powerful than diet, exercise, or sleep. We cover how stress accelerates biological aging, why social connection and purpose matter so much, and four practical rules for lowering stress in your daily life. If you want to live longer and feel better, reducing chronic stress might be the biggest lever you have.Q&A: I struggle with the same thing every holiday season. I overeat and drink, I don’t move enough, and by the time it’s over I feel like I’ve lost all the progress I’ve made. Any advice?

Worth It? ZBioticsMain Course: Getting this thing right is more important than ANYTHING else for building muscle consistently and sustainably. Progressive overload — it’s the backbone of any successful training program, but most people either overcomplicate it or misunderstand it completely. In this episode, we break down what progressive overload actually means (“doing more over time”), why it’s not just for powerlifters, and how to apply it without burning out or getting hurt.We cover everything from how to track your progress, when to increase load or volume, and the subtle ways you can improve without adding weight to the bar. Whether your goal is strength, size, or just moving better, you’ll walk away knowing how to make real, measurable progress that lasts.Q&A: Why am I more consistent and have more of an urge to do cold plunges when the weather gets cold instead of mid summer when it’s hot out? I’ve been in Lake Michigan 4 times this week and love it, but didn’t fill up my cold plunge once the last 4 months of summer.

Hot Topic: Protein powders contain dangerous amounts of lead?Worth It? Daylight Savings TimeMain Course: Too often the fitness world sells two fake extremes: guys grunting through ego lifts and women doing pink-dumbbell toning workouts. But do men and women actually need to train differently — or is it just a marketing trick?In this episode, Matt and Dylan break down the real physiological differences between men and women, what they actually mean for strength training, and how much of the “gendered fitness” advice online is complete nonsense. You’ll hear client stories, research-backed facts, and practical coaching insights you can use — whether you’re chasing a 300-pound deadlift or your first pull-up.Q&A: I just started a new workout program. It has three phases in various rep ranges. How do I know how much weight to lift when I go from 4-6 reps to 12-15 reps?

Hot Topic: Let Your Kids Eat The Candy?Worth It? ChatGPT What Say You About [Edition Eight]: The eighth episode of the series! Matt and Dylan have a fun discussion off the cuff on a variety of health and fitness topics, including: protein coffee, the best exercises besides pressing for chest development, the best lower body unilateral exercises to compliment the squat, and bougie pizza.Q&A: It feels like Pilates is really “having a moment” right now. What do you guys think about it? Is it worth the hype?

Hot Topic: Harry Potter on HBO is Causing a StirWorth It? Glass ContainersMain Course: There’s a lot of BS out there targeted at men — usually tied to insecurity, ego, or just bad marketing. From “low T” ads to fake alpha-guru workouts, guys are getting fed a steady diet of misinformation that keeps them spinning their wheels.This week, Matt and Dylan break down seven of the biggest fitness lies men still believe — and what’s actually true. Expect some laughs, some truth bombs, and some practical takeaways to help you cut through the noise, including:Why most men don’t have low testosterone — they just have low sleep, low muscle, and low movementWhy strength training isn’t just for gym bros (and what “functional” really means)The truth about mobility and why your hips move like a rusty hingeHow cardio actually helps you lift more and live longerWhy being shredded doesn’t mean you’re healthyThe myth of “no days off” and the real value of recoveryWhy it’s never too late to make serious progressQ&A: I see a lot of Jeff Nippard content online - are his programs really the best?

Hot Topic: Prioritize Maintenance When Things Get BusyWorth It? iPhone 17Main Course: Most people can lose weight, but few can keep it off. In this episode, Matt and Dylan break down the science and strategy behind building a body you love and maintaining it for life. From strength training and nutrition to recovery and mindset, this episode focuses on what actually works long-term. This episode covers: Why People Lose Their Results; The Core Principles of Muscle Building; Why Strength Training Drives Fat Loss; The Maintenance Phase Myth; and Nutrition, Recovery, and Mindset. Building takes effort. Maintaining takes intention. Get the basics right and your results can last a lifetime.Q&A: What’s your go to “healthy” late night treat?

Hot Topic: UK Policing Soda ConsumptionWorth It? Vitamin D Supplementation in the Dark MonthsMain Course: When the days get shorter and your motivation starts to fade, it’s not weakness — it’s biology. In this episode, Matt and Dylan break down how to optimize your training, nutrition, and mindset for the darker months.They cover why your body naturally slows down in winter (and how to work with it), why this is the perfect season to lift heavy and recover harder, how to adjust your nutrition and supplement strategy, and simple environmental hacks to keep your mood and energy up.Instead of fighting the cold and darkness, learn how to periodize your life the same way you do your training — with intention, rhythm, and a plan for every season. You can’t control the sunlight, but you can control your systems. Build structure, adjust expectations, and keep showing up — that’s real seasonal optimization.Q&A: My old trainer told me to cycle on and off creatine every 2-3 weeks. What do you guys think?

Hot Topic: Are ultraprocessed foods really that bad for you?Worth It? Reorganizing WorkoutsMain Course: Every podcast has sponsors — but not every sponsor deserves your trust. In this episode, we plant our flag and share the list of products we will never advertise. From overpriced greens powders to sketchy detox teas, from MLM scams to “fat burners” that burn more REM sleep than fat — we’re calling them out.We’re not anti-sponsor; we’re anti-bad sponsor. If it doesn’t add real value, you won’t hear us shill it. Our bottom line? Integrity first. If you ever hear us back a product, it’s because we’ve used it, believe in it, and know it’ll help you.What we cover: 1) Why CGMs (for healthy people) are just fear-based marketing. 2) Why AG1 is an expensive salad replacement you don’t need. 3) Why meal delivery kits like Factor are just overpriced chicken and rice. 4-6) Why detox teas, MLMs, and “fat burners” are flat-out scams. 7-9) The gimmicks behind shilajit gummies, ACV gummies, and ion cleanse foot baths. 10) Our golden rule for ads: If it’s not in our fridge, it’s not in our ad reads.Q&A: If you only have 10 minutes a day to exercise what would you do?

Hot Topic: Is gluten sensitivity all in your head?Worth It? Quest Protein ChipsMain Course: Most people think plyometrics are only for athletes doing 40-inch box jumps on Instagram. In reality, they’re one of the most important tools for staying athletic, powerful, and injury-resistant at every age.In this episode, Matt and Dylan break down:Why explosive training isn’t just about sports—it’s about everyday life.How kids naturally build athleticism through plyos (and why adults lose it).The overlooked role of power in preventing injuries, improving balance, and keeping up with your kids.The difference between social media stunts and real-world plyo training.How to safely add plyometrics into your routine—whether you’re 8, 38, or 68.Plyometrics aren’t about circus tricks. They’re about bridging the gap between moving like a kid and staying strong, fast, and confident as an adult.Q&A: I’m eating about 90 grams of protein a day but my target is 120 grams. It’s difficult for me to get more than 30 grams in my 3 meals (I get full). Any tips for getting another 30 grams of protein without bars or hacks? Snack ideas? Protein shakes?

Hot Topic: Resistance Training & Sleep in Older WomenWorth It? Warming UpMain Course: We’ve become hooked on a new drug: social media. It’s powerful, addicting, and designed to pull us away from real life. In this episode, we unpack how social media drains our time, distorts reality, fuels division, and chips away at our mental health—and what you can do to take back control. What We CoverThe Attention Trap – Why our attention span is now shorter than a goldfish’s, and how endless scrolling eats away at training, focus, and presence.Highlight Reels vs. Reality – How social media creates unrealistic expectations around fitness, body image, and success.Outrage & Extremes – Why algorithms reward anger and extremes, not balance or sustainability.Echo Chambers & Division – How curated feeds polarize us, even though most people in real life are reasonable and kind.Mental Health Impact – The link between Instagram overuse, anxiety, depression, poor sleep, and low self-esteem.Losing Presence – Recording life instead of living it, and the power of choosing not to engage.Counterbalance Strategies – Practical ways to use social media as a tool instead of a crutch: curating your feed, setting boundaries, and reclaiming time for workouts, family, and real-world connection.Q&A: Are there any sneaky foods to be aware of that are “healthy” but also super high calorie?

Hot Topic: Is butter a heart healthy food?Worth It? Cauliflower RiceMain Course: In this episode, Matt and Dylan dive into why our culture often celebrates the wrong markers of success in fitness, health, and life — and how to reframe what truly deserves recognition. From hustle culture’s obsession with 4 a.m. wakeups and “no days off,” to the social media glorification of extreme transformations, the guys challenge the narrative that burnout equals achievement.Instead, they argue that connection, balance, consistency, recovery, and sustainability are the true wins. Through personal stories and client experiences, they highlight what it looks like to celebrate the “boring but powerful” habits that actually lead to long-term strength, health, and happiness.Q&A: Every influencer on planet earth is going to popular grocery stores and doing their “buy this” “don’t buy that” - what are your thoughts on this? Do you have a few do’s and don’ts at a place like Costco?

Hot Topic: Creatine is for women tooWorth It? SupersetsMain Course: Ever wonder why your workouts leave you sore in all the wrong places or why your lifts just aren’t progressing? In this episode, we break down the science (and common sense) of exercise order. From why heavy compound lifts should come before ab rollouts to how to structure your accessories and finishers, we’ll give you a simple blueprint for organizing your workouts so you get stronger, stay safer, and actually make progress.Q&A: Cardio before strength training or strength training before cardio?

Hot Topic: Would you rather be strong or rich?Worth It? HangingMain Course: Everyone wants the perfect workout plan, the best diet, or the latest hack—but none of it matters if you can’t stay consistent. In this episode of The Better Basics Podcast, we break down why consistency is the single most important factor in fitness (yep, even more important than motivation or intensity) and share 10 simple, realistic strategies to help you actually stick with your routine. From lowering the bar on “minimum workouts” to building accountability and making fitness something you enjoy, this one’s all about playing the long game.If you’ve ever struggled to stay on track—or felt guilty when life gets in the way—this episode will show you how to get back to basics and keep moving forward.Q&A: If you could give up 10 pounds of muscle to guarantee a championship for your favorite sports teams, how much are you giving up and who are you giving the championship to?

Hot Topic: Pro Golfer's Creatine "Overdose"Worth It? The Way (Meditation Apps)Main Course: When it comes to fitness, most of us wrestle with the same question: Am I doing too little… or way too much?In this episode, we explore the Goldilocks Zone of Training - that sweet spot where your workouts are not too hot, not too cold, but just right.We’ll break down:What happens when you undertrain (spoiler: frustration and stalled progress).The dangers of overtraining (burnout, nagging injuries, and mental fatigue).How to find your own “just right” balance for sustainable gains.Simple tools to self-check if your training volume is serving you or sabotaging you.Along the way, we’ll share stories from our own training (and clients), laugh about our own missteps, and give you a framework that helps you stop second-guessing your program and start thriving in it.Whether you’re brand new to lifting or years into the grind, this episode will help you zoom out, reset, and find your own Goldilocks groove.Q&A: I liked your episode on exercises you're not doing but should be. What's an exercise you're both doing right now that should throw into my program that is unique?

Hot Topic: 10 minutes of daily exercise for better sleep and moodWorth It? Eye MaskMain Course: It's so easy to be wrong about so much in the world of health and fitness. Especially, when you find a tribe and aren't willing to challenge the things they believe. Unfortunately, incorrect certainty is the state of play in the health and fitness industry. It's often quite compelling and draws a ton of attention. But we NEED more curiosity and willingness to challenge our beliefs and be wrong sometimes. Matt and Dylan explore the things they believed that they were wrong about, as a way to cut through some common misconceptions and demonstrate the importance of curiosity.Q&A: What’s your go to healthy dinner to cook for the fam?