The Long & Thick Podcast

This week we are sharing a shorter episode diving into the world's most beloved drug. Caffeine. We get into how caffeine interacts with our bodies, why it doesn't actually give us energy, dependency and how to clear the system and more. Connect with and Support The Long & Thick PodcastPatreon: ⁠⁠⁠https://patreon.com/TheLongandThickPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink⁠⁠⁠Website: ⁠⁠https://www.ltpodcast.com⁠⁠Instagram: ⁠⁠https://www.instagram.com/longandthickpodcast?igsh=eHpvbDQxeWR5OWg5&utm_source=qr⁠⁠Youtube: ⁠⁠http://www.youtube.com/@TheLongThickPodcast⁠⁠This episode is Sponsored by PersonalTrainerU — PTU Biomechanics Course 1.0 from Jason ColleyPTU provides a structural lens through which trainers, coaches, and movement professionals can understand movement, biomechanics, assessment, and programming.See movement differently. Coach with intent. Help more clients.PTU: ⁠⁠https://ptu-biomechanics.netlify.app⁠⁠

Jared Johnson (JJ) is the owner of Subliminal Coffee Co. Subliminal Coffee began in April 2023 out of an East Nashville driveway and has since grown into a nationally recognized micro cafe and roaster. We discuss how JJ ended up in Nashville, transitioned from a pedal manufacturing company to coffee, the reality and challenges of owning a business and how vital his strength training is to all of the above, especially managing his hyper-mobility also known as Ehlers-Danlos syndromes (EDS). Sit back and enjoy this episode with your favorite cup of coffee. Share the best cup of coffee you've ever had with us below! Connect with and Support The Long & Thick PodcastPatreon: ⁠⁠https://patreon.com/TheLongandThickPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink⁠⁠Website: ⁠https://www.ltpodcast.com⁠Instagram: ⁠https://www.instagram.com/longandthickpodcast?igsh=eHpvbDQxeWR5OWg5&utm_source=qr⁠Youtube: ⁠http://www.youtube.com/@TheLongThickPodcast⁠This episode is Sponsored by PersonalTrainerU — PTU Biomechanics Course 1.0 from Jason ColleyPTU provides a structural lens through which trainers, coaches, and movement professionals can understand movement, biomechanics, assessment, and programming.See movement differently. Coach with intent. Help more clients.PTU: ⁠https://ptu-biomechanics.netlify.app⁠

Adam Wright is the owner of GYM5 in Nashville Tennessee.Not only does this episode mark the first ever in person interview for The Long & Thick Podcast, more importantly it captures the story of the man who built, rebuilt, and has continued to operate a legendary health club facility and marks it’s 20th year of business. This conversation dives into the background and history of Adam and the story of GYM5. As you listen you will better understand what makes GYM5 such a one of a kind establishment and how it is a direct reflection of Adam. We are so appreciative to Adam for sharing his story with us and we hope you enjoy this episode as much as we did. Connect with and Support The Long & Thick PodcastWebsite: https://www.ltpodcast.comInstagram: https://www.instagram.com/longandthickpodcast?igsh=eHpvbDQxeWR5OWg5&utm_source=qrYoutube: http://www.youtube.com/@TheLongThickPodcastPatreon: https://patreon.com/TheLongandThickPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLinkThis episode is Sponsored by PersonalTrainerU — PTU Biomechanics Course 1.0 from Jason ColleyPTU provides a structural lens through which trainers, coaches, and movement professionals can understand movement, biomechanics, assessment, and programming.See movement differently. Coach with intent. Help more clients.PTU: https://ptu-biomechanics.netlify.app

This week, Daniel and I turn the mic on ourselves. If you're newer to the show, this is a good place to catch up on how we got here — we walk through the same questions we ask every guest who sits down with us: our history with sports and physical fitness, when and where it started, what it actually looked like, and how our relationship with fitness has changed (a lot) since then. From there we widen the lens and get into where we think the health and fitness space is heading — what it actually means to be healthy right now, and what it's like building a career and a show inside an industry that's as full of noise as it is genuinely useful information. No polish, no wellness buzzwords, just the real version of how two guys ended up doing a podcast about this stuff. This episode is sponsored by PTU (Personal Trainer U) Biomechanics Course 1.0, created by Jason Colley. Use code LONGTHICK15 for 15% off enrollment at https://ptu-biomechanics.netlify.app. Payment plan options are available — check the site for full course details. Follow us on Instagram @longandthickpod, and if you enjoy the show, leave us a rating and review — it genuinely helps new listeners find us.

You Don't Need a "Travel Protocol" - You Need This How to travel and not completely disregard your program and goals. We had a real conversation about one of the most underrated challenges in fitness. What do you do when your routine doesn't travel with you? Not from a perfectionist standpoint, and not with the answer being "just give up until you get home." There's a middle ground that a lot of people fail to find because nobody talks about it without dressing it up in unnecessary complexity. In this episode, Ronnie and Daniel break down diet and movement maintenance while traveling in a way that applies whether you're a competitive prep athlete managing macros on the road or just a regular person trying not to completely derail a month of work over a long weekend. We talk about how your food strategy should actually shift based on where you are — eating options at a beach resort look completely different from a road trip through the midwest, and treating them the same is how people end up frustrated. We get into gym access, and more importantly, what happens when you don't have it. We call back to a previous episode where we ranked different tiers of gyms — because the hotel fitness center conversation had to happen — and we dig into bodyweight training as a legitimate tool rather than a fallback. There's a real difference between going through the motions with push-ups and actually challenging yourself with scaled, progressive bodyweight work, and we get specific about what that looks like. We also tackle the cardio versus weight training split from a travel lens. Cardio on the road is straightforward — the world is a treadmill if you want it to be. Maintaining progressive overload without access to equipment is a different problem entirely, and we talk through the actual maintenance mindset that keeps you from losing meaningful ground while you're away. This one's practical, it's honest, and no biohacking required. This episode is brought to you by Personal Trainer U — PTU Biomechanics Course 1.0, created and taught by Jason Colley. If you're a fitness professional who's ever felt like your education left gaps — in how you assess movement, how you understand load, how you actually connect what you're seeing to what you're programming — this is the course built to close them. Jason's framework covers structure, relative motion, gait, foot mechanics, extracellular matrix, shoulder mechanics, assessment, and a full programming system that ties it all together into something you can use the next day. Available self-paced at $750, as a live 9-week cohort with direct access to Jason at $1,250, or on a payment plan at two payments of $700. Long & Thick listeners save 15% on any option with code LONGTHICK15 at checkout. Enroll and learn more at https://ptu-biomechanics.netlify.app Follow us on Instagram at @longandthickpod and find us on Apple Podcasts, iHeart, Amazon Music, and Podbean.

5 Tips to Defeating Your Training Plateaus Episode 67. We're officially washed. The Uncs are still here though, still recording late into the night because that's just what we do. This week we're breaking down five ways to beat a training plateau — whether you've stalled on your lifts, your cardio, or both. And the honest truth is most of these points keep circling back to one thing: you can't manage what you don't measure. If you're not tracking, you're guessing. And guessing is how people spend years spinning their wheels wondering why nothing's moving. We get into: Managing intensity relative to your actual goal — not just how hard it feels, but how hard you're actually pushing Matching recovery to your effort — and why more days in the gym isn't always the answer Why being data-driven isn't optional if you want to stop plateauing Fueling your body relative to where you're trying to go The outside stuff that drains your battery — work, relationships, life in general — and why ignoring it will catch up with you We also dropped some news — big production-level interviews are coming. We can't give you dates yet but trust us, we're locked in. If you know someone we should be talking to, send that rec our way. And if you know somebody that can help us with a rebrand on the logo front, DM us or text one of us directly. Seriously. One last thing — shoutout to our sponsor, PTU Biomechanics Course 1.0 from Jason Colley at Personal Trainer U. If you work with clients whose movement keeps breaking down no matter what you try, this course is the framework you've been missing. Nine modules built around the human skeleton, covering how structure drives hip mechanics, foot position, compensation patterns, overhead range — all of it connected. Use code LONGTHICK15 for 15% off at checkout. Link in the show notes. Thanks for riding with us. We love y'all. See you next week.

We Played The Best Version of Would You Rather!   On this episode of The Long & Thick Podcast Daniel and Ronnie sit down and health is on the afterburner. We focus on pure entertainment via the classic game "Would You Rather". Only thing is this version is different.    In this version the person is encouraged to ask several questions about the options they are presented with. To keep it fun and interesting the person who asked the question can respond however they like to make the choice more difficult, easy, fun, etc.    We hope this episode gets you through your zone 2 cardio sessions or upcoming travel. More importantly, what questions would you have asked? We want your most difficult questions and if they're worth the squeeze we will run it back and ask them to one another and shout you out for the question!    Don't forget our incredible sponsor Jason Colley and PTU (Personal Trainer U)   PTU provides a structural lens through which trainers, coaches, and movement professionals can understand movement, biomechanics, assessment, and programming.   See movement differently. Coach with intent. Help more clients.    Use Code: longthick15 for 15% off!  https://ptu-biomechanics.netlify.app/   Love,    L&T

Are We Losing the Ability to Learn? There's a question we keep dancing around in a world built on instant access and instant convenience: are we actually getting smarter, or are we just getting better at looking things up? In this episode, we explore one of the most uncomfortable realities we are currently facing. Are the tools designed to make us more capable slowly eroding the cognitive muscles that made us capable in the first place? We break down how convenience and on-demand information have begun to reduce our tolerance for mental friction. The discomfort that is often the birthplace of real thinking, real problem-solving, and real learning. We talk about boredom and how we need to embrace it. The idle mind is where creativity and insight live, and we are actively avoiding it. We also get into the Dunning-Kruger effect. When people have surface-level access to information without the depth that builds genuine understanding, overconfidence grabs you by the throat. We discuss why we think it's driving real division between people who think they know and people who actually do. (hello grifters) And because we're not in the business of just pointing at problems, we close out with what you can actually do about it. We chat through how to set healthy limits with your tech use, why picking up a physical book or writing something by hand still matters in 2026, and how learning to sit with not knowing and not immediately reaching for your phone or an AI is an exercise that your brain needs. We hope you enjoy!   This episode is brought to you by Personal Trainer U — PTU Biomechanics Course 1.0. If you're a personal trainer who's hit the ceiling on what your certification taught you, PTU is built for exactly that gap. Jason Colley's Biomechanics Course 1.0 gives you a unified framework — structure, gait, relative motion, ECM, and assessment — that connects everything happening in your client's body into one system you can actually apply on the gym floor. Use code LONGTHICK15 for 15% off any enrollment option. Enroll here: https://ptu-biomechanics.netlify.app   Love always,    L&T

On this episode of The Long & Thick...   Daniel and Ronnie share some life updates and fit in plenty of good laughs. We chat about everything the title suggests (coffee, tattoos, travel, photo albums, PTU sponsorship, and more!)    If you find yourself needing to be entertained with your eyes while listening to us check out the YouTube channel and be sure to leave us a comment, subscribe, etc.   Today’s sponsor is PTU Biomechanics Course 1.0 from Jason Colley at PersonalTrainerU.   If you have a client whose movement keeps breaking down no matter what you try  this course is going to change how you see that problem. Jason teaches personal trainers a complete system built around the human skeleton and the shape of your client’s structure. How this one variable drives their hip mechanics, foot position, compensation patterns, and overhead range. One framework. Everything connects. Nine modules. Full assessment and programming system. Built for trainers who want to stop guessing and start understanding what is actually happening in their client’s body. Use code LONGTHICK15 at checkout for 15% off - https://ptu-biomechanics.netlify.app/

On this new episode of The Long & Thick, Daniel and Ronnie discuss mentorship and 5 key factors within it. This is an important episode in particular. Mentorship is a lost art within our current western society. Few people have experienced it and most don't recognize how vital it truly is. The things we dive into on this episode are as follows:  . What is mentorship? . Humans will find mentors unintentionally . Some of our mentors . Personal Mentorship . Professional Mentorship   This episode is brought to you by PersonalTrainerU — PTU Biomechanics Course 1.0 from Jason Colley. Look, as trainers we have all been there. Client’s knees cave in every squat. You cue it. You stretch the hip. You strengthen the glute. It keeps happening. Or a client’s shoulder keeps flaring up no matter how you program around it. And you are doing everything right but something upstream is driving that pattern and you cannot see it. That is exactly what PTU Biomechanics Course 1.0 is built to fix. Jason Colley built this course around one central idea. Your client’s structure and breathing mechanics drive everything downstream. Their hip loading. Their foot mechanics. Their compensation patterns under load. All of it. The system is built around 5 pillar principles: Structure, Relative motion, gait, extra cellular matrix and lastly assessment/programming. . Once you learn how they all integrate as one, you stop guessing and start seeing. Nine modules covering structure, breathing, gait, relative motion, ECM, foot mechanics, shoulder, assessment, and a full programming system you can apply the very next session. This is not a lecture course. Every concept connects directly to exercise selection, cueing, and loading decisions on the gym floor. What makes it different from every other biomechanics course out there is that it gives you one unified framework. Not a collection of isolated tools or strategies but a connected system that explains why your client moves the way they do and exactly what to do about it. Three ways to join. Self-paced at $750. Live cohort at $1,250 with direct access to Jason. Or a payment plan of two payments of $700. And because you listen to The Long and Thick Podcast — use code LONGTHICK15  at checkout for 15% off any option. Link below! Check out PTU Biomechanics Course 1.0.   https://ptu-biomechanics.netlify.app/   If you happen to watch this episode you'll notice quite the upgrade. Big shout out to the legend in Nashville Zach Chiarizzio for setting us up for success and sharing his talents with us. We appreciate you! 

Jason Colley Returns — And He's Our First Official Sponsor 🎙️ Round two with Jason Colley, and this one is a milestone for the show. We're proud to announce Jason is the first official sponsor of The Long & Thick Podcast, and in this episode we get into the heart and soul of PTU — the philosophy, the mission, and the why behind the program — alongside the story of how this partnership came together. This is a full sit-down interview about both: our new partnership AND the launch of PTU Biomechanics Course 1.0. Jason brings the same no-fluff energy as his first appearance — but this time we go deeper into assessment, programming, and the body as a connected system rather than a collection of parts. Here's the honest pitch: As trainers, we've all been there. Your client's knees cave on every squat. You cue it. You stretch the hip. You strengthen the glute. It keeps happening. Or a shoulder keeps flaring up no matter how you program around it. You're doing everything right — but something upstream is driving the pattern and you can't see it. That's exactly what PTU Biomechanics Course 1.0 is built to fix. Jason built this course around one central idea: your client's structure and breathing mechanics drive everything downstream. Hip loading. Foot mechanics. Compensation patterns under load. All of it. The system is built around 5 pillar principles — Structure, Relative Motion, Gait, Extracellular Matrix, and Assessment/Programming. Once you learn how they integrate as one, you stop guessing and start seeing. What's inside: Nine modules covering structure, breathing, gait, relative motion, ECM, foot mechanics, shoulder, assessment, and a full programming system you can apply the very next session. This is not a lecture course. Every concept connects directly to exercise selection, cueing, and loading decisions on the gym floor. What makes it different from every other biomechanics course out there is that it gives you one unified framework. Not a collection of isolated tools or strategies — a connected system that explains why your client moves the way they do and exactly what to do about it. Three ways to join: Self-paced study — $750 Live 9-week cohort with direct access to Jason — $1,250 Payment plan — 2 payments of $700 🎁 Long & Thick listeners get 15% off any option with code LONGTHICK15 at checkout. Note: PTU is working toward formal accreditation. This is your chance to get in on the ground floor of the framework before it becomes the standard. 🔗 Enroll & learn more: https://ptu-biomechanics.netlify.app Follow Jason: @jasoncolleyptu Follow the show: @longandthickpodcast on Instagram Listen everywhere: Apple Podcasts | iHeart | Amazon Music | Podbean

Injuries 101 - The Quick Breakdown of What Breaks You Down   On this episode of The Long & Thick Daniel and Ronnie revisit the nature of musculoskeletal injuries split across 5 different categories.    1) Injury types 2) The mental and physical damage 3) Why they happen 4) How to best prevent them 5) What effective rehab and recovery look like   If you are alive, this episode is for you! Chances are you or someone you know has dealt with an injury in one way shape or form. We hope you find value in this weeks episode and would love if you left us a review and shared the episode with someone you think would enjoy!    Love,    L&T

On this episode of The Long & Thick Podcast we answer the top 5 most currently asked questions as it pertains to health and wellness (with one exception!)    We discuss:    1. Should I be on a GLP-1 medication - and what do I do about muscle loss? 2. How do I actually build and maintain muscle as I age? 3. What does longevity actually look like in practice? 4. How do I optimize my sleep and why does it matter so much? 5*. Cardio or strength focus, which do I pick?   This episode is a quick hitter of cutting through each of these questions without sparring helpful and clear advice/answers regarding each question asked. We hope you enjoy!   Like the show? Let us know! Leave us a review anywhere you listen/watch and be sure to share on social medias of various flavors, it helps a lot!   Love,    L&T

Daniel's birthday was the spark. The conversation went way deeper than that.   This week Ronnie and Daniel get into birthdays — the personal stories, the good ones and the rough ones — and then into the bigger picture: why do men and women age so differently in the eyes of culture? Why are women pressured by a biological clock while men just… get away with not growing up?   We talk emotional maturity, the manosphere, aging gracefully, and why the idea that your body falls apart at 30 deserves to be challenged.   Drop your birthday story in the comments. And if you're feeling the show — 5 stars and a review goes a long way. 🎂 The birthday episode is here. Happy belated, Daniel.

On this new episode of The Long & Thick podcast we explore alternate realities...sorta   We sat down and explored what life would look like if we had each made some different choices compared to the lives we currently live. We explored some odd and hilarious impossible variants as well as some more plausible and nearly lived lives. While this is a deviation from traditional health and fitness we hope you enjoy getting a deeper peak into the lore of Long & Thick.    Love,    L&T

Thin isn't Thriving, Big isn't Brave, Mirrors Make us Crazy   This is a heavy hitter of an episode. Buckle up friends!   On this weeks new episode, Daniel and Ronnie dive into some subjects that are almost always challenging to discuss. . Obsession with being thin . Scale fixation versus muscle & metabolic health . Body positivity as an unhealthy enabler . GLP-1's, performance enhancing drugs, and physique overload    In some way shape or form, everyone can relate to having a moment in time when they found an issue with their body size or image. We make some very important distinctions in this episode regarding disordered eating, self love, and how it's easy to enable behaviors that may not be serving us for the long haul.    Be sure to give us some feedback as we know these areas are highly sensitive and our main goal is to help better the community that has been listening along with us and those who may soon listen and join in the shared mission.    Love,    L&T

On this episode of The Long & Thick, you will be teleported through a fantastical trip down memory road as Daniel & Ronnie: . announce the end of the podcast . recant Daniels trip to and through Argentina . touch on the difficulties of living in America currently . Pokemon (duh) . skipping rocks and why it's important AND MORE   While this episode stays in what we consider our second and equally parallel lane...it offers a glimpse into how friends connect and share stories while genuinely updating each other on their lives! We hope you enjoy this April Fools episode (no we're not done) and stay tuned for lots of fun episodes to come in the month of April.    Happy Spring!    Love,  L&T

Building The Bigger Picture - How to build what you want in life   This week on The Long & Thick we round out the fourth and final day of our free workout program. As a reminder, listeners/viewers now have a fully fleshed out 4 day program they can start tracking and progressively overloading. Throughout the month we have shared one new day of the program and talked through the exercises and why we chose them. We can't wait for you to try it fully or even just add a handful of exercises you may not have otherwise done.    Zooming out - The Bigger Picture For the main segment of this episode Ronnie & Daniel ask each other what things they each want to be building towards in regards to: . Career . The Long & Thick Podcast . Personally    One major piece we ended up chatting about is the way humans need to continue creating. The push towards efficiency and AI have caused more and more people to do less and analyze more. Asking 10 thousand questions before starting an endeavor and staying stuck. We also dive into the importance of having things in our lives that we do that aren't for money, pushing back against the capitalist machine that can slowly drip all the juice out of your soul.    We hope you found value, challenge and laughter with this episode and we would love if you left us a review or shared the episode with someone you think would enjoy it. Tell us what we got right, what we got wrong, and some of the things you hope to build in your own lives!   Love,    L&T

12//52//365 - One ACTUAL Year   At time of recording, we actually came full circle to putting out an episode every week for a year. We have chatted about end of year ideas during episodes nearing the close of 2025, but this for us is a true large accomplishment. Most podcasts don't make it past 3 episodes let alone 20. We have blown that out of the water and it is large part due to your support! We could not have done this without the help and appreciation from our listeners and viewers. The goal has and will remain the same, helping people. Cutting through the noise. Cleaning up the health and wellness space from people you can trust.    This episode was a fun celebration of recanting some of our favorite memories that have taken place in thanks to getting to work on this podcast. All of the amazing interviews and conversations, memories, and future goals being dreamed up are touched on. We hope you enjoy the trip down memory lane with us!    If you enjoyed, please leave us a review and share it with someone you think will enjoy it as well!   Love,    L&T

Welcome back to another episode of The Long & Thick. This week we are diving into something everyone can relate to. Escapist Tendencies. What methods do we use to cope with the difficult parts of existence? What are some of the tactics we latch onto when trying to avoid? Healthy? Sometimes, but usually not.   We take turns each sharing 4 different things we have noticed within ourselves when the going gets real tough. No one is perfect, including any and every human you have interacted with. Surprise!    What are some of your escapist tendencies? What things would you like us to cover in future episodes? Let us know and if you want to show some love and support, leave a review and share the episode on whatever social media you may be using!    Love,    L&T

What a title...On this episode of The Long & Thick Podcast we decided to mix fun with critical thinking and it made for an interesting cocktail. We each had to come up with our top three answers to the following.   Stranded on an Island, what three exercises would you pick?    What are you top three favorite supplements?    What are your three most important values?    You'll have to listen to find out the answers!    ALSO - for the month of March we will be giving away a free workout. At the beginning of each new episode (released every Friday) we will share one more consecutive day of what will ultimately become a very viable program for people to follow. The structure for the first day of the program is focused on upper body movements. Tune in to find out why we chose what we did and please feel free to ask questions. The goal of this podcast is to provide value for those who spend their time listening! We are excited about launching the workout weekly and hope it gives you another thing to look forward to with each new episode.    Peace & Love

This weeks episode on The Long & Thick - we chat through what we called The 3 Piece Wonder Combo Functional Fitness Our obsession with training and increases in health anxiety The impacts of fitness on anxiety & depression (fitting, we know)   This is a shorter episode that is great to listen to on your commute, on the rower, or while getting in your daily steps! Do you feel like we missed anything that you would've added if you were in the conversation? What topics do you feel like need to be discussed in the health & wellness space? Let us know!   If you enjoyed, help us out with a share, like, comment etc. Those things add up and mean a lot! Love - L&T

On this episode of The Long & Thick Podcast... We each brought 6 unknown categories/things The other person had zero prep and had to instantly decide: Love it or Leave it. But there’s a catch. If you love it — you have to defend it. If you leave it — you have to replace it with something better and explain why. Some of the categories are fitness-related (training trends, recovery tools, etc.). Others are completely random. This episode is raw, unscripted, and exposes how we actually think when we don’t have time to polish an answer. If you enjoy: Honest debates about health & fitness Real-time reasoning Light and fun chaos with structure and swift recoveries This one’s for you. Listen on Spotify & Apple Podcasts. Watch on YouTube.

In this episode of The Long & Thick Podcast, we decided to each share one recurring thought we keep coming back to. Both thoughts lean negative. We discuss: Why modern American life feels overwhelming How media, technology, and constant stimulation affect mental health The sense of paralysis many people feel right now Loneliness, outrage culture, and attention economics How we’re personally reframing these patterns without ignoring reality This is a more contemplative episode. Less banter, more reflection. If you’ve been feeling mentally overloaded, stuck, or discouraged about the direction of society, this conversation may help you zoom out and think more clearly. Listen on Spotify and Apple Podcasts. Watch the full episode on YouTube.

Some episodes have an outline. Some have bullet points. This one had… none of that. We hit record with no plan, no direction, and no idea where the conversation would land — and somehow ended up touching on things that were unexpectedly meaningful alongside moments that were completely unserious. We talk life, health, random observations, half-baked ideas, moments of clarity, and loads of other things that you'll need to tune in to uncover. If you like conversations that feel real, unscripted, and a little unhinged — this one’s for you. 🎙️ New episode of The Long & Thick Podcast is live.

Everyone wants the perfect protocol. The optimal split. The magic supplement. And somehow… they’re more confused, stressed, and inconsistent than ever. In this episode of The Long & Thick Podcast, we talk about why simplicity is king — in training, nutrition, habit formation, and basically every corner of health and wellness. We break down:   5 Key Areas where you should keep things SIMPLE If your health journey feels overwhelming, this episode is your permission slip to zoom out, strip it back, and focus on what actually moves the needle.

Second round. Same rules. Zero prep. This episode is just us pulling random questions and answering them in real time — some thoughtful, some dumb, some that probably shouldn’t be answered on a podcast (but were anyway). No health advice. No frameworks. No productivity hacks. Just personality, stories, opinions, and a little chaos. If you want to know how we actually think, how we disagree, and what comes out when there’s no plan — this one’s for you. 🎧 Available now on Spotify & Apple Podcasts

A lot of men feel lost right now — and most don’t know how to talk about it without feeling weak, dramatic, or judged. In this episode, we dig into: Why modern social norms have quietly stripped many men of purpose and direction The loneliness epidemic and how isolation sneaks in even when life “looks good” How to peel back the layers of expectation and reconnect with something meaningful What “calling” actually means (and why it’s not some mythical lightning strike) This isn’t a motivational speech or a hustle sermon. It’s a real conversation about fulfillment, responsibility, identity, and learning how to recenter when life feels off. Women may also find this episode helpful as it sheds light on how many men process purpose, connection, and meaning — often silently.

New year, new resolutions… same graveyard? In this episode, we break down 3 simple but overlooked principles that actually help people stick to the goals they set — without turning January into a self-punishment ritual. We also dig into the uncomfortable (but necessary) nuance around failure: Why missing a workout, falling off your nutrition plan, or losing motivation doesn’t mean you “failed”… and why resolutions are better treated as tools, not moral contracts. This one’s less about grinding harder and more about learning how to enjoy the process of moving toward something, whatever that looks like for you this year. 🎧 Available now on Spotify & Apple Podcasts 💬 Drop a comment: what’s one resolution you’re approaching differently this year?

We closed out the year by doing something surprisingly simple — and surprisingly hard. Daniel and I walked through 2025 month by month, calling out the moments that actually stuck with us. Some months were packed. Some were quiet. All of them mattered in different ways. From our shared highlight — Japan in February — to the smaller moments we didn’t realize were important until we slowed down and said them out loud, this episode is less about “accomplishments” and more about memory, perspective, and noticing your own life as it’s happening. We also challenge listeners to try the same exercise: Scroll your camera roll. Let your photos time-stamp your year. See what shows up. No resolutions. No productivity hacks. Just two dudes reflecting honestly on a year that went fast as hell. 🎧 Available now on Spotify & Apple Podcasts

This episode has no protocols, no studies, and no actionable health advice — and that’s exactly the point. Daniel and I hit pause on “being helpful” and hit play on embarrassing stories, weird experiences, 2 truths and a lie, and whatever else came up while the mics were hot. If you’ve listened to our 20 Questions episode and enjoyed learning more about who we actually are when we’re not talking training, recovery, or health — this one’s for you. If you’re new here: This is a great place to start if you want to know our humor, our personalities, and why the Long & Thick Podcast is not a self-help show pretending to be one. 🎙️ Real people 🎭 Zero polish 🧠 No wellness sermons Available now on Spotify & Apple Podcasts & Everywhere else ¨̮ 

The Long & Thick Feat. Brandon Lee   Brandon Lee (you might know him as Brad Savage or @bitey_boi_actual) joined us for one of our more grounded, honest conversations to date. We walked through Brandon’s full arc — from early life, to military service, to post-military reality — and how fitness became both a stabilizing force and something that needed to be kept in proper perspective. We talked about: How military service shaped his relationship with strength, discipline, and identity The role fitness played in developing resilience — and where it falls short Why training is not therapy, and the danger of pretending it is Navigating mental health, therapy, and self-awareness after service What life looks like post-military when you’re wearing multiple hats Practical lifestyle principles for people in high-stress professions This episode isn’t motivational fluff. It’s a real conversation about structure, responsibility, and doing the work — both in the gym and outside of it. If you’re a servicemember, first responder, coach, or just someone trying to hold themselves together under pressure, this one’s worth your time. 🎧 Listen now on Spotify & Apple 📺 Watch the full episode on YouTube

One full year of Long & Thick, and somehow we’re still allowed microphones. In this episode, we keep it loose and reflective — talking through: Holiday traditions that actually matter vs. ones we just tolerate Best and worst holiday experiences we’ve had What a dream holiday would look like if logistics, money, and responsibilities didn’t exist Then we pivot into New Year energy: The 3 main things people obsess over every January How to prepare for the annual health & fitness craze without losing your mind New Year’s resolutions we wish would stop showing up every single year And the fitness trend of 2025 we’re officially hoping dies a quiet death We wrap it all up with a callback to one full year of the podcast — what we’ve learned, what surprised us, and why we’re still excited to keep this thing going. No scripts. No perfect answers. Just perspective, banter, and a little roasting. 🎧 Listen. Laugh. Argue with us in the comments.

The Long & Thick Holiday Gift Guide: 10 Gifts That Don’t Suck This week we’re giving you our Top 10 Gifts for Friends, Family, and Partners — the stuff people will actually use, not the random Amazon gadgets that die in a drawer by February. We break down gifts for every type of person: The lifter who needs straps, chalk, or a new belt The sleep-deprived goblin who needs a Manta mask or white noise The friend who wants to “start meal prepping” but has no clue where to begin The partner who’s been talking about getting back in the gym for six months Plus a few gifts that make you look thoughtful without spending insane money From cookbooks and gym gear to app memberships, tracking tech, and experience-based gifts, this is our full guide to helping your people feel supported going into the New Year. No affiliate links. No fluff. Just gifts that actually improve someone’s life.

The Perks and Science of Not Being a Miserable Bastard 🦃 Thanksgiving episode incoming — and no, it’s not one of those “write three things you’re grateful for and manifest your dream life” situations. We talked about what we’re actually grateful for this year, why gratitude feels weird or fake at first, and how there’s just enough science behind it to make it worth trying without feeling like you’re lying to yourself. (Think: “your brain chills out a bit when you focus on good shit,” not a neuroscience dissertation.) This one’s more about the real stuff — the people, habits, moments, and even the tough lessons that made life a little less chaotic. And if you’re in a season where gratitude feels like a reach? We get that too. Give it a listen while you’re cooking, traveling, or hiding from your family for 45 minutes. Maybe it helps you feel a little less like a miserable bastard… at least for today. Full episode’s up. Enjoy.

We filmed this episode right in the heart of Gym 5 moments before Nashville’s first-ever 5trength Show — a hybrid fitness + live music event celebrating strength, longevity, and the community that makes both possible. With leaders like Daniel Colombo, Zack Henderson, Cassandra Grippe, Evan Singleton, Coach Buffalo, and Gym 5 owner Adam Wright, the night featured everything from kettlebell showcases and pull-up battles to deep conversations about why strength training remains the backbone of long-term health. This episode is short, raw, cinematic, and recorded in the middle of the gym as the energy built for an unforgettable night. If you enjoy watching your podcasts, this is absolutely one to see on YouTube — the visuals are chef’s kiss. * Extra thanks to Zack Chiarizzio - the actual GOAT * Thank you to Gym 5 and everyone who made the 5trength Show possible. We were honored to capture the moment. Listen on Spotify, Apple, or watch the full cinematic cut on YouTube. Like, subscribe, leave a review — it genuinely helps the show grow.

The Long & Thick Fall Recap   In this episode, Daniel and Ronnie sit down to recap what the last few months have involved. There is no noise to sift through in this episode, but rather a means for us to reconnect around the heart of The Long & Thick Podcast and recap the recent Gym 5 Strength Show and more! Be sure to tune in every Friday for a new episode, and as always, please comment, download, and share to help us be better equipped to serve you!    Nothing but LOVE    L&T

This week, Kristin Petrony (@krispetronyfit) joins The Long & Thick Podcast to talk about what real strength looks like beyond the barbell. From battling breast cancer and navigating perimenopause to helping women reclaim confidence through lifting, Kristin shares how strength training became her anchor — and how predatory marketing has twisted so much of what women are told about their bodies. We talk training truth, female physiology, and the freedom that comes from taking your power (and your program) back.   📺 Watch on YouTube | 🎧 Listen on Spotify / Apple Podcasts 👇 Comment your biggest takeaway or the biggest lie you’ve seen sold to women in fitness.

In this episode, we sat down with Matt Ulawski, a strength and rehab coach helping combat athletes and everyday lifters stay pain-free, mobile, and high-performing. We cover Matt's story and how he found his way into fitness and helping others. The nature of overtraining and what it can lead to. How to truly utilize the training inputs our bodies need to rehab or stay healthy. The importance of good mentorship and some of his drive and inspiration for the next generation. There is a lot for other professionals, both up and coming and those who are well established, to walk away with.    A mix of evidence-based conversation, dark humor, and real-world insight from someone who’s been in the trenches. 📍 Available on Spotify, YouTube, and Apple Podcasts.

You’re doing everything right, or so you think… So why do you still feel flat, tight, and off? Do you recognize these 6 things? In this episode, we dive into some of the hidden, and not so hidden things that ca quietly derail your progress. The stuff no one talks about because it isn’t sexy, but it’s what can actually separate long-term progress from burnout. From the things you think are helping you to the ones silently holding you back, we dig into the subtle patterns that limit health, recovery, and performance. 🎧 Tune in for the real talk, some laughs, and maybe a mild existential crisis about your warm-up routine.

Cardio 101 with Exercise Physiologist Rory Sutherland We sat down with exercise physiologist Rory Sutherland. Rory is also a performance coach and runs metabolic tests for his company, Sutherly Performance. He is a husband and father, and an all-around badass human being. Our goal was to learn more about Rory and share his story with our listeners while simultaneously educating people about all of the confusing aspects that we hear surrounding cardiorespiratory fitness. Tune in to unpack the basics around cardiovascular training and what actually matters for health, performance, and longevity. From Zone 2 vs. intervals, to VO₂ max training, fueling strategies, and much more, Rory helps us separate fitness myths from physiology. We also talk about his background as an athlete, the mental side of endurance suffering, and what truly moves the needle when it comes to your conditioning and recovery. If you care about living longer, performing better, or just not sucking wind walking up stairs — this one’s for you.

Training With the Seasons — How Nature Shapes Your Fitness   Your training doesn’t exist in a vacuum — it’s part of nature’s rhythm. In this short episode, we break down how the different seasons of the year can (and should) influence your training approach. From sunlight exposure and temperature shifts to seasonal foods and recovery needs, we talk about how aligning your cycles with nature can help you train smarter, not harder. We also reflect on how our routines evolve across the year — and why most people ignore the biological cues that could help them perform, recover, and live better. 🔸 In this episode: How seasonal light impacts recovery and performance Why your cravings and training intensity shift through the year Ways to use temperature and daylight to optimize your workouts Our personal approach to “off-season” vs “in-season” training 🎧 Listen or watch full episodes on YouTube, Spotify, or Apple Podcasts. We’ve got a growing collection of interviews with coaches, strength experts, and weirdos of the health world — all helping you live longer, move better, and laugh harder. 👇 Drop a comment or DM us with who or what topics you’d like to hear next. #TheLongAndThickPodcast #SeasonalTraining #FitnessPhilosophy #StrengthAndHealth

This week on The Long & Thick Podcast, we sit down with DJ Murakami — strength coach, mover, thinker, and master of the unconventional. We dive into: ⚡ DJ’s origin story and the path that shaped his philosophy ⚡ Why unconventional lifts and play teach us more than barbells ever could ⚡ His 3 non-negotiables for health and longevity ⚡ How altered states, microdosing, and consciousness tie into training ⚡ The future of health & wellness culture (spoiler: it’s not just gyms and dumbbells) This one is part philosophy, part training wisdom, and a whole lot of laughs. 🎧 Listen now on Spotify, Apple Podcasts, or watch the full episode on YouTube. 👉 Tap in, question what you thought you knew, and get a fresh perspective on how movement can change everything.

The Long & Thick Podcast Feat. Cassandra Grippe | IFBB PRO   On this week's episode, we had the chance to sit down and pick the brain of Cassandra Grippe! In this episod,e you'll learn about her origin story and the bumps and turns along the way. We discuss balancing her coaching work, her own training, and all that is involved with being at the highest level of bodybuilding! Discussion around HRT and some history that you may not have known about also comes up...and SO MUCH MORE.    We hope you enjoy listening and share with someone who you know will be sure to enjoy it as well!    New episodes out every Friday, so make sure to tune in, share, and follow along! 

Sorry folks—Willie wasn’t actually here… just in spirit. We took a detour from our regularly scheduled programming to do something a little different—and honestly, it was a blast. In this episode, we asked each other 10 completely random questions. No prep, no notes, just off-the-cuff conversation and laughter. 🎧 If you like hearing us go off the health and wellness path from time to time, let us know: Should we do more episodes like this? ⚡️Try it yourself: Grab a friend, ask each other 10 completely random questions, and see what unfolds. 👉 Tag us in your favorite moments—we’d love to repost and react. Available now on Spotify, Apple, YouTube, & more. #TheLongAndThickPodcast #RandomQAEpisode #PodcastChallenge #OffScriptConversation #TryThisWithAFriend #TagUsInYourChaos #UnfilteredPodcast #WillieInSpirit #PodcastGames

The Long & Thick Podcast Feat. Sav Hill   This week on The Long & Thick Podcast, we got to sit down and learn more about Savanna Hill, better known as Sav. She is a Nashville native, strength coach, and mobility specialist & so much more as you will come to hear throughout this episode. Sav shares some amazing parts of her story, including her entry into health and wellness, and how it was not all butterflies and rainbows. We had so much fun learning more about Sav and hearing her story, as well as how she is positively impacting lives in Nashville and beyond, through Instagram and more! She shares refreshing points of view, and we left feeling livened by her perspectives on things like country music, yoga, and how those things may seem like they don't correlate, but they do!

Not really interviewing Doctor Sleep here (solid movie by the way)   This episode is full of fun and laughter as Daniel & Ronnie have a conversation about sleep! Along the way , you'll be learning some tips and tricks that you may not have known about and can try to implement for yourself! We hope you enjoy this episode and share it with someone you think will enjoy it.    Be sure to subscribe and tune in as we put new episodes out WEEKLY. We need your help to ensure we can keep this up! So sharing on socials and sending links to friends will never go without loads of appreciation from your two favorite coffee-obsessed degenerate uncles. 

On this episode of The Long & Thick, we had the pleasure of chatting with Bianca Vesco.  Bianca has an incredible story regarding her fitness journey. From boutique gyms in New York City to helping high level establishments ensure they are delivering to their clients as a consultant. She is a one-on-one personal trainer, group instructor, and Wilhelmina Model and so much more. Be sure to tune in and we hope you enjoy this episode as much as we enjoyed getting to talk with Bianca!    Long & Thick 

This week on The Long & Thick we had the pleasure of interviewing Zack Henderson.    Zack has been in the industry for 13+ years and has helped many different types of people ranging from "everyday folk" to high performing powerlifters, spartan racers, and much more! This episode is full of gold nuggets especially for those who are looking for tips on how to optimize their personal growth as a strength coach. You'll learn about Zack and his origins in fitness, the path that lead him to ending up in Nashville, and plenty more. We hope you enjoy listening as much as we enjoyed the conversation! 

Muscle, Microplastics & Misinformation: Hot Takes w/ Long & Thick In this episode of The Long & Thick Podcast, we dive into some of the weirdest, wildest, and most frustrating trends we’re seeing across the online health and fitness world right now. Buckle up—this one’s spicy. 🔥 The bizarre obsession with fad diets and fear-mongering nutrition 🔥 Misunderstanding caloric deficits and blaming everything but intake 🔥 Men and women building muscle: why the rules aren’t different 🔥 Neurotic levels of control over things like scented candles, plastics, and “toxins”—and why those things don’t matter as much as sleep, community, training, and real food We’re not saying toxins don’t exist—we’re saying you probably need less paranoia and more protein.