PODCAST · health
Total Fitheads
by MaxNoSleeves & Ali Spagnola
Max and Ali are on a health and fitness mission to give you factual and funny insights about how to look and feel awesome. Special guests help them investigate everything from different diets and workouts to mental hacks and beyond. Subscribe to cut through all the bullfit and figure out the health and fitness answers that work for you...with a side of lolz.
Episodes
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Brutally Rating Olympic Sports
The 2024 Olympics in Paris are upon us. Which Olympic sport is best? Which one would the Fitheads want to compete in. Which sport makes the hottest athletes? Are the Summer Olympics better or the Winter Olympics? Should the Olympics do a better job of cooling the athletes while they sleep? Get an...
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Our Weight Loss Journey
The Total Fitheads are both cutting weight at the same time. Can we get the scale to go down? How does it effect our strength in the gym? What are our current diets? Is Ali fasting again? What foods does Max eat to stay lean? We talk about the shift from bulking to cutting and how we're losing...
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How to Stay Fit on the 4th of July
The 4th of July in America means parties, beers, BBQ and lots more unhealthy things. Here is how we stay fit when we're invited to holiday events. Some easy changes and diet swaps can mean the huge difference between a metabolism bomb and staying on track with healthy eating.
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Barefoot HATER vs. Barefoot OBSESSED
Ali talks about the benefit of barefoot shoes and Max thinks it's BS. Barefoot training and lifting, barefoot running -- Are there benefits? What are the benefits of minimalist shoes and toe spacers? And how skeptical will Max stay about the barefoot lifestyle?
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WORST and BEST Sleep Trackers
The Fitheads have used a lot of sleep trackers and tech. We talk about how they all compare to each other and which is our favorite. From Eight Sleep mattress to Apple Watch to Whoop. We even cover Levels Continuous Glucose Monitor!
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We Decide to Bulk or Cut
Bulking or cutting? Maybe we should eat at maintenance calories. We discuss our current weight and how we're going to change out diets moving forward. Can we add muscle mass while still burning fat? This is our weight loss and weight gain journey
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Discover your Biological Age! (Ft. Hannah Went of TruDiagnostic)
Hannah Went is a cofounder of TruDiagnostic, a company focusing on methylation array-based diagnostics for life extension and preventive healthcare serving functional medicine providers. They tell you how old your body really is. WE talk about health factors genetic vs epigenetic, blue zone…
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Detox: Real or Marketing Lies?
The detox industry is huge! Is it even possible to detox. Is detox something you should do daily? There are pills, shakes, fasting, sauna and so much more. Even cutting out using your phone notifications! What about bluetooth and junk electricity? We give our thoughts on detox and cover a lot of...
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200TH EPISODE CELEBRATION!
FITHEADS!!! WE HIT 200 EPISODES! So that means this BRAND NEW CHANNEL and a celebration episode where we look back at shows 101-200!! Subscribe to be in the first 10 Fitheads to join the new channel!! http://youtube.com/@totalfitheads The biggest and best fitness, nutrition, health and longevity...
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Our Coffee Obsession
Max is a coffee nerd and Ali did a caffeine detox for 13 days. The Total Fitheads talk about their love for this popular stimulant. Max even had a bag of powdered caffeine. How much caffeine is too much?
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The Intense Health Benefits of Saunas (ft. Zach Rowland of SweatTents)
Today we talk with Josh Rowland of Sweat Tents - a company dedicated to amplifying the remarkable health benefits of saunas through their innovative portable sauna tent, heated by a wood stove. Their goal is to put a sauna in every home in America. We talk about the holistic advantages, as well…
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Shower Before or After Bed?
There is only one right answer. And everyone has a different one. Shower before bed... or shower in the morning when you wake up. Does a hot shower help you sleep better? Does a hot shower help you wake up? How gross is it to get into bed without getting clean? Whether it's your morning routine…
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Our 2024 Resolutions
The Total Fitheads 2025 new year's resolutions! What goals are we setting? What systems and habits are we setting up to achieve them? Will it be mental, physical, spiritual? Perhaps it's working out, perhaps it's nutrition, perhaps it's ice baths! We need to set some goals for the year. What do…
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Ali's Mom Spills the Truth (ft. Cheryl Spagnola)
We get the inside info from fan of the show, Fithead and mother of Ali Spagnola, Cheryl! Not only do we get a long-time podcast listener on the air to give us feedback on the show, she also covers Ali as a young kid, getting a D in gym class, learning to get stronger by yourself at the YMCA,...
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The 5 Best Health & Fitness Gifts
The Total Fitheads talk through their best holiday gifts. What is on their stocking stuffer list to give the gift of longevity, fitness and health. Biohack your way through the Christmas season with our favorite gadgets. Get your Eight Sleep mattress or cover...
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The Science behind Cold (ft. Joshua Church)
Joshua Church is a triathlete, podcaster, and cofounder of Edge Theory Labs, bringing cold water therapy and tools for high performance and recovery to the world. We talk about cold emersion, triathlons, headphones, Britney Spears as a performance enhancer, rehabbing from a triple crown knee…
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The Best and Worst Thanksgiving Foods
We discuss the best and worst foods to eat at Thanksgiving. What's got the carbs, calories and just straight up tastes bad. Corn or stuffing... What side are you on? We also talk about strategies to not overeat. And workout habits for the holiday.
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Inflammation is the Key (ft. Bob Messerschmidt)
Following decades of obesity and associated metabolic ill health, Bob regained a healthier weight and his metabolic health – after he realized the core driver was microinflammation. He founded COR Health to enable everyone to see and better understand their microinflammation, so that they, too,...
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The Physical Effects of Being SCARED
Fight or flight? Being scared activates your stress response. We talk about the psychology of fright, the fear response in your brain. What your brain chemicals do at an immersive Halloween event feel similar to nerves and performance anxiety before a sport.
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the 3 Components of Burnout (ft. Marissa Graham)
Marissa Graham is a Dancer turned trainer who specializes in helping her clients create a fitness routine while avoiding burnout. Certified Personal Trainer and Human Movement Specialist, • Certified L1 Nutrition Coach Precision Nutrition, BFA, Dance Performance, Certified Sleep, Stress, &…
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Looking Fit in Halloween Costumes
Looking jacked is the most important part of Halloween. We talk through the best costumes to look fit for spooky season. From superheros to Baberaham Lincoln, how do you show off your muscles in your Halloween outfit? Sleeves discouraged.
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Do Not Age (ft. Alan Graves)
Alan Graves is CEO of DoNotAge.org a company that aims to help people live healthier for longer. They offer a slew of products supplements and test kits, focusing on NMN, Siri 6, resveratrol and berberine. We talk about longevity, aging, space, taurine, seaweed redbull, and what it means to...
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The WORST Things You're Doing Before Bed
The Total Fitheads want to optimize our evening routines. That will help us perform and recover better. We discussed our morning routines in a past episode and even our nighttime routines but this time we're talking about fails. These are our bedtime rituals currently - the bad habits we want to...
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The Calisthenic Artist (ft. Nicky Lyan)
Nicky Lyan is a professional calisthenics athlete, judge and coach and champion. We talk about how he got his start after a broken ankle, how the sport may or may not have originated in American prisons after a federal law prohibited weights, how he approaches challenges and how he coaches…
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How We Cold Plunge at Home
The Total Fitheads have been cold plunging. We've used a tub, bathtub and bags of ice to make a DIY at-home cold plunge. We talk about our habits and the benefits of cold exposure therapy such as boosted mood, faster recovery and mental strength.
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NAD is the secret to Longevity (ft. Dr. Jin-Xiong She)
Jinfiniti was founded in 2018 by renowned scientist Dr Jin-Xiong She who revolutionised the fields of diabetes and cancer therapy by applying a strategy of predictive, preventative and personalised medicine. Jinfiniti is laser focused on solving "the aging problem" by helping individuals make...
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8 Months to Learn to TOUCH HIS TOES
Max stuck to his new years resolution for 8 months. He stretched every day for 15 minutes, committing to the system, the habit that helped him reach his goal. He set up S.M.A.R.T. He has some tips and tricks for discipline, motivation and habit formation. He can also touch his toes now.
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Lost a Bet So He Tattooed Me
The final culmination of the Muscle Up Tattoo bet. Max challenged Ali to get a muscle up in one year. If she lost she had to get a tattoo he picked. We talk through the full story of what happened... and the surprising ending. Plus some thoughts on the meaning of life, the nature of…
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Caffeine vs. Alcohol... PICK ONE
Caffeine and alcohol. There are benefits and they are also unhealthy. They both disrupt your sleep. Both legal. Both change your body chemistry. Both are social. Ali and Max are obsessed with them equally. If you had to pick ONLY ONE... which one would you keep? Pre workout or post workout beer?!
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How Cold Exposure Will CHANGE YOUR LIFE (ft. Lisa Kricfalusi)
Lisa Kricfalusi is Canada's leading primal wellness therapy expert. With over 14 years of experience, Lisa is widely recognized for her contribution to the world of deliberate cold exposure through shaping some of the top programmes in the industry. Her scientific and educational approach is...
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Making Up New Sports
Everyone's playing pickleball now. Cornhole has World Championships. Teqball is taking off. Max and his friends created full contact wiffle ball. The Fitheads discuss making up new sports. Should there be a new Total Fitheads sport?
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The WORST Things People Do In the Gym
Some people lack gym etiquette. We're not talking about bad lifting form. We're talking about mistakes people make in the gym when not being considerate of other people. Is filming at the gym ok? Should you put your weights back? Is wearing no shirt a gym blooper? Here's what makes Max mad and…
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Beer Mile World Championships Review
The Beer Mile World Classic 2023 just happened in Chicago. It's the Championships for the Beer Mile. Everyone was gunning for the world record. Corey Bellemore ended up running missing one shoe. Shelby Houlihan set the women's world record beating the previous from Allison Grace Morgan. This is…
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Ever Forward, Ever Present (ft. Chase Chewning)
A Virginia native and Army veteran, Chase is a Virginia Commonwealth University alum, graduating from their Health, Physical Education and Exercise Science undergraduate program, holds a MS in Health Promotion from American University in Washington, DC and is an ACE Certified Health Coach. Living…
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The One Thing You Shouldn't Use at the Gym
Gloves or calluses? Are gloves to work out cool? We talk about handwear from driving gloves to biking gloves to gymnastics grips. Should you protect your hands when lifting? Does fingerless gloves make them cooler? What do comic book characters think?
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Just Be Great at Everything (ft. Tasha WOLF Whelan)
Tasha is an international elite powerlifter, ranking number 1 female in Washington State, among one of the top 20 female powerlifters in the world and holds world records in her respective age, gender, and weight class. She currently is the world record holder in the deadlift in the light weight...
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Getting Mocked on National TV
We discuss the mental fitness to deal with mean comments, bullying and online hate. Ali got mocked on Mike Judge's "Beavis and Butthead". How do we cultivate the emotional resilience to handle negativity? Maybe Max can... and maybe it's not possible for Ali. From unsolicited workout form advice…
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Why you MUST Strength Train 2x a Week (fr. Dr. Michael Mash Barbell Rehab)
This week we tlak to Dr. Michael Mash, founder of Barbell Rehab. Dr. Mash is Doctor of Physical Therapy with a Bachelor of Science in Biology and an NSCA Certified Strength & Conditioning Coach (CSCS). We talk about PAIN and why you should listen sometimes, ignore other times, what it could mean,...
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Why Swimming & Running AREN'T SPORTS
Max has some strong opinions on what constitutes a sport. I could be a team sport, it could be individual sports but he has some specific requirements about the psychology, strategy and subjectiveness. Can a sport have judges? Do you have to play defense? Does it have to happen with an opponent?...
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What the CrossFit Semifinals are like
We were spectators at the 2023 CrossFit Semifinals West in Pasadena, California. And we took part in the Throwdown workout! We got press passes to check out Day 2, both the teams and individuals competition. This is what the experience is like from the vendors to convention floor and beyond.
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We Did 2 Beer Miles IN A ROW
Murph is a popular CrossFit WOD that CrossFitters do on Memorial Day. One of the Fitheads challenged us to do Beer Murph: a Beer Mile, then 100 pull-ups, 200 pushups, 300 air squats, then ANOTHER Beer Mile. This is our discussion of how we felt throughout all of the workout... and the morning after.
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You're a Sloshy Organ Sack (ft. Greg Hawthorne)
Greg Hawthorne Jr. Founder of Thorne Training and Therapy and Director of General Performance and Wellness at One Step Away Athletics Greg is a Certified Athletic Trainer who spent nearly a decade working with elite level athletics with the Carolina Panthers, Florida State University, the...
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How to Drink and Still Stay Fit
We discuss how to drink alcohol while still staying on your diet. What are the best low calorie alcoholic drinks to not get in the way of you losing weight. Everything from beer to liquor to hard seltzers, how do you make the best choices to stay fit, even when you're drinking?
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Use Bio Markers to find Your Weakest Link (ft. Lee Dryburgh of SiPhox)
Lee Dryburgh is the Chief Evangelist for SiPhox Inc. He approaches health and longevity by combining raw data analytics with a healthy holistic lifestyle. We talk about genetics, philosophy of living longer, supplements, longevity factors, epigenetics, lengthening telomeres, DNA, 23 and me,...
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Gyms That Are Cults
Fitness niches, famous gyms, types of workouts and sports all have cult-like followings. We talk about different gym cults and what it takes to have a tribe. Which was the first cult? Who does it best? Does keto count as a cult? Thanks for being a part of ours :)
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He Created an Alcoholic Protein Shake! (ft. Protochol)
This week we talk with Mitch Clark, President and CEO of Protochol: a spiked protein drink. We talk about starting a business during covid, why protein pairs well with alcohol, the trials and tribulations of finding a brewery that was, well, cool, Jimmy Fallon, and why Pennsylvania is the jewel…
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Worst Gym Horror Stories
These are our gym horror stories. Dealing with gym bros, hygiene problems, noise in the gym, rude people. Working out in public can be tricky. Is dropping weights ok? What about grunting? Don't set off the lunk alarm at Planet Fitness!
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ALL IN (ft. Natalie Allport)
Natalie Allport is a former Canadian team & world tour snowboarder, competitive CrossFit athlete, and lifelong creator & entrepreneur. Natalie hosts the 'ALL IN with Natalie Allport' podcast, and is a passionate advocate for athlete mental health. We talk about her journey from excelling at one...
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How AI Is the Future of Fitness
AI may be programming your workouts very soon. And your schedule. And optimizing for your performance throughout the day. Max and Ali discuss giving AI biofeedback to get more optimization for their minds and bodies. What is fitness in the new artificial intelligence world? Will aesthetics of the...
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How to move well, move fast and move HEAVY (ft. Bret Kelly)
Bret Kelly has spent time as a strength and conditioning coach for the St. Louis Cardinals, St. Louis University, the Chicago White Sox, the U.S. Ski and Snowboarding team, and is currently in St. Louis at Exos coaching and working out with NO SHOES ON! His wealth oof knowledge is considerable…
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ABOUT THIS SHOW
Max and Ali are on a health and fitness mission to give you factual and funny insights about how to look and feel awesome. Special guests help them investigate everything from different diets and workouts to mental hacks and beyond. Subscribe to cut through all the bullfit and figure out the health and fitness answers that work for you...with a side of lolz.
HOSTED BY
MaxNoSleeves & Ali Spagnola
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Frequently Asked Questions
How many episodes does Total Fitheads have?
Total Fitheads currently has 100 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Total Fitheads about?
Max and Ali are on a health and fitness mission to give you factual and funny insights about how to look and feel awesome. Special guests help them investigate everything from different diets and workouts to mental hacks and beyond. Subscribe to cut through all the bullfit and figure out the health...
How often does Total Fitheads release new episodes?
Total Fitheads has 100 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Total Fitheads?
You can listen to Total Fitheads on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Total Fitheads?
Total Fitheads is created and hosted by MaxNoSleeves & Ali Spagnola.
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