The Long & Thick Podcast

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.

On this episode of The Long & Thick Podcast, we have the privilege of interviewing Molly Morris of Healthy Human Stuff Performance. Molly has been a trainer for 11 years and has a ton of knowledge in this space. In this episode, you'll get to learn more about Molly. How she got her beginning as a trainer in New York City, and what her evolution has looked like over the last 11 years working in this space. Be sure to share and give us any feedback! We hope you enjoy it and send it to someone who you think will feel the same way!

🎙️ The 4 Buckets of Recovery & Which Ones Matter This episode of The Long & Thick Podcast is your quick-hit recovery guide—a no-BS breakdown of what actually matters when it comes to repairing your body, managing fatigue, and bouncing back stronger. In under 30 minutes, we cover: 🥩 Nutrition – why macros matter more than magic supplements 🔥 Passive modalities – cold plunges, saunas, foam rolling, and when they actually help 💆 Hands-on therapies – sports massage, bodywork, and how to not overdo it 📉 What to stop wasting your time on ✅ Our personal go-to recovery protocols that actually work Whether you’re training hard, feeling wrecked, or just want to stop being sore for 4 days—this one’s for you. #TheLongAndThickPodcast #RecoveryTools #SaunaAndColdPlunge #NutritionForRecovery #SportsMassage #FoamRollingTruth #TrainHardRecoverHarder #RecoveryStack

Episode 20 of The Long & Thick Podcast features an awesome guest appearance from our friend and colleague Jason Colley. We truly enjoyed getting to pick his brain and learn more about him. It was an absolute pleasure speaking with Jason, and we hope that, especially for all fitness professionals, you can take away gold nuggets of insight and apply them to helping people more effectively, with the added benefit of flourishing in the process. Let us know what you think, as we will continue having more guests on in future episodes! 

🎙️ Episode 19 – What You Actually NEED to Train Thy Bod This week on The Long & Thick Podcast, we explore the tiers of training environments—from bare-bones bodyweight setups at home all the way up to elite, specialized gyms designed for freaks, competitors, and strongman athletes. Whether you’ve got nothing but a yoga mat and rage... or you’re lifting Atlas stones and prepping for nationals—there’s a plan that fits your space. Inside the episode: 🏋️‍♂️ Home training: bodyweight, bands, broomsticks—make it work 🏨 Hotel gyms: how to get creative without embarrassing yourself 💪 Franchise gyms: the hidden gold if you know what to look for 🦍 Specialized gyms: the pros, the egos, the culture 🫀 Cardio machine tiers: what you actually need for building a real aerobic base—and what’s just fancy noise This one is packed with honest perspective, actionable ideas, and just enough sarcasm to keep it moving.

🎙️ Episode 18 – The Long & Thick Podcast: Our First Question and Answer Segment! It’s time for our first-ever Q&A episode, where we dig into the questions you’ve sent us over the past few months. From science to skincare, we’re covering it all with the perfect mix of honesty and fun. Topics include: 🍗 Protein intake: How much is actually enough for muscle growth? 🧊 Cold exposure: Does it help recovery? Hurt hypertrophy? What’s the truth? 💥 Skincare + breakouts: Some real talk on what might be causing flare-ups and how to troubleshoot 📬 And more questions you’ve been dying to ask but maybe didn’t expect us to actually answer It’s casual, it’s packed, and it’s officially the start of our listener-driven content series. We’ll definitely be doing more of these! Feel free to send us questions you have to add to our ongoing list for future Q&A episodes!

🎙️ Episode 17 – Don't Be a Fuck In this episode of The Long & Thick Podcast, we’re calling out the chaotic, tribal, and often toxic state of online wellness culture. If you’ve ever felt confused, shamed, or paralyzed by the endless content telling you how to live healthier, you’re not alone. Inside the episode: 📉 Why online health spaces can be full of misinformation and extremes 🤝 How tribalism mixed with identity make people double down on bad ideals 🧠 Why “trying your best” doesn’t always lead to good advice ⚠️ The danger of turning wellness into dogma or performance 💡 And the small silver linings: connection, motivation, and intention—if you’re discerning This one’s real talk. Straight vibes with RonBag & DanBurg #TheLongAndThickPodcast #ToxicWellness #OnlineHealthCulture #WellnessTribes #InternetFitness #MisinformationMatters #HealthTrends #ThinkForYourself #NuancedWellness

🎙️ Episode 16 – Cardio 101: Long and Thick Flavored This week, we’re diving into the foundations of cardio training—what it is, what it isn’t, and how to actually build an aerobic system that supports real performance and longevity. We cover: 💡 The ABCs of cardiovascular training (perfect for beginners or lifters who’ve been dodging it) 📈 The difference between Zone 2 and Zone 5—and the anatomy behind those adaptations 🏃‍♂️ The truth about HIIT classes and why they’re not the base you think they are ⚖️ Hybrid athlete realities—why running and lifting isn’t just “do both” 🔥 What elite-level cardio actually looks like  🫀 Why improving your cardiovascular system is non-negotiable for total health and performance This episode is clear, practical, and packed with insights to help you train smarter—whether you’re starting from scratch or stepping into hybrid territory.

🎙️ Episode 15 – No Plan? No Progress. This week on The Long & Thick Podcast, we kick things off with: ☕️ A rundown of our current favorite coffees ✨ One positive thing that happened this week …then we get into what really matters: Why training without a plan is a dead-end. Inside the episode: 📉 Why “just showing up” isn’t enough 🧠 How decision fatigue kills consistency and motivation 🛠️ Why custom training programming isn’t just for athletes—it’s for anyone who actually wants results 📣 How to connect with us directly for programming guidance tailored to your life, your body, and your goals This isn’t just a plug—it’s a reminder that structure = freedom. The guesswork ends here. #TheLongAndThickPodcast #TrainingPlan #StructuredFitness #ProgramOrPerish #GymLife #FitnessClarity #PerformanceCoaching #TrainWithPurpose #DecisionFatigue

🎙️ Episode 14 – From Rehab to Savage: Your Comeback Blueprint You’ve been hurt. You’ve rehabbed. But now what? This final installment in our 3-part injury series is the graduation episode—your goldmine for returning to performance, progress, and long-term resilience without falling back into the cycle that broke you in the first place. Inside: 🔥 What “graduation from injury” really means 📈 The difference between "pain-free" and "performance-ready" 🧠 How to reintroduce stress without triggering breakdown 🏋️‍♂️ Examples of real-world load progression that actually work 🚨 How to avoid the trap of repeating old patterns that led to injury If you’ve made it this far, this episode ties it all together—and shows you how to come back smarter, harder, and more durable than ever. This isn’t the end of your injury story. It’s the start of your comeback arc.

🎙️ Episode 13 – The Long & Thick of an Injury: Part II Injury sucks—but being stuck in it sucks worse. This episode of The Long & Thick Podcast is your playbook for what to do the moment you realize you’re injured. Inside: 🔍 How to self-assess and stop second-guessing your pain 🧠 When to see a provider—and how to make sure they actually help 📋 What to bring, say, and ask during your assessment ♻️ How to tell if you’re in the Life Loop (progress) or Death Loop (repeat breakdowns) ⚠️ Why doing nothing or pushing blindly are both dead ends You’re not broken—you’re at a crossroads. This episode gives you the roadmap. And get ready for Episode 14, where we show you exactly how to return to training, go beyond your old limits, and stay out of the injury trap for good. #TheLongAndThickPodcast #InjuryRecovery #InjuryPlaybook #MSKHealth #BodyRehab #GetAssessedRight #PainToPerformance #LifeLoopVsDeathLoop

🎙️ Episode 12 – The Long & Thick of an Injury : Part I Welcome to Part 1 of our 3-part deep dive on injury, recovery, and true physical evolution. This isn’t your average “rest and ice” talk—this is about understanding injury at its root. In this first episode, we cover: 🧠 What a musculoskeletal (MSK) injury actually is ⚙️ Why your body’s response to damage is a brilliant (but brutal) strategy 🔗 How injuries alter mechanics, neurology, and energy systems—not just the tissue 🚨 Why most people never fully recover (and how to avoid being one of them) If you’ve ever been hurt—or want to train hard and stay unbroken—this episode lays the foundation. And we’re just getting started. Coming up next: 📍 Episode 13: The rehab and recovery playbook 📍 Episode 14: Exceeding your old limits and staying injury-resistant for life Hit play. Save this. You’re going to want all 3. #TheLongAndThickPodcast #InjuryRecovery #MusculoskeletalHealth #TissueHealing #AthleteRehab #PainScience #PerformanceTraining #Don’tJustRest