Your mind can literally change your body just by believing something will work. In this episode Tony and Marianna break down the placebo and nocebo effects and how your thoughts alone can shape pain hormones recovery and performance. They dig into the science in a way that actually makes sense talk through real examples and share how to apply it to your own training and health. Join the Fitness Stuff community for a conversation that will change how you think about what your body is capable of.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(3:58) Placebo(6:35) Nocebo(13:01) How the Placebo Effect Works(28:30) The Nocebo Effect in Action(39:40) Placebo in Action(46:09) Using and Avoiding Placebo and Nocebo Effects
--------
1:04:11
--------
1:04:11
Gut Health & Microbiome 101
Everyone online’s talking about “gut health,” but no one seems to agree on what it actually means. Marianna and Tony break down the science in plain English, explaining what your microbiome does, how it connects to your brain, and what really impacts your digestion and mood. They cover everything from fiber and probiotics to processed foods and the truth about “leaky gut” and gut health tests. No detox teas or gimmicks here, just real research simplified for normal people.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion Athletics HALLOWEEN SALE!!!BOGO 50% OFF ALL SUPPLEMENTSBOGO 100% OFF select supplements+ FREE gift card with each orderUse code “FSPOD” at checkoutTimestamps:(3:32) What Is Gut Health / Why It’s Important(6:00) The Gut Microbiome(8:44) The Gut–Brain Connection(12:02) Anxiety, Depression & Gut Health(17:29) Undereating & Slowed Motility(24:16) How Diet Shapes the Microbiome(47:44) Gut Barrier & “Leaky Gut”(52:10) Lifestyle Factors That Affect Gut Health(54:28) Gut Health Myths in the Media
--------
1:03:09
--------
1:03:09
What's The BEST Training Split? (PPL, Upper/Lower, or Full Body?)
Most people spend way too much time trying to find the perfect workout split, but the name of your split isn’t what builds muscle. The real progress comes from the inputs you put in each week. In this episode, Marianna and Tony break down how to choose the right training split for you based on your goals, schedule, and recovery. You’ll learn how to line up your volume, frequency, and intensity so your training actually moves you forward instead of keeping you stuck. Like every episode of Fitness Stuff, it’s all based on research and facts, simplified for everyone.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion Athletics HALLOWEEN SALE!!!BOGO 50% OFF ALL SUPPLEMENTSBOGO 100% OFF select supplements+ FREE gift card with each orderUse code “FSPOD” at checkoutTimestamps:(3:15) What is a Split(8:49) The 4 Things That Matter When Choosing a Split(22:31) Bro (Body Part) Split(29:04) Push–Pull–Legs Split(36:41) Upper/Lower Split(39:02) Full Body Split(40:20) Hybrid Splits
--------
1:05:46
--------
1:05:46
Why You Shouldn’t Eat Clean (How to Lose Fat More Effectively)
Everyone says to eat clean, but what does that actually mean? No sugar, no bread, no processed food? Clean eating sounds healthy, but it’s one of the biggest reasons people fail their diets. In this episode, Marianna and Tony break down why that happens and what the research actually shows about long-term nutrition and real, sustainable progress. They unpack the five biggest problems with clean eating, from confusing definitions and rigid rules to how it can quietly hurt your mindset and overall health, and then explain what to do instead. If you’ve ever tried to eat perfectly and still ended up frustrated, this one’s going to make things finally click.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(4:03) What “clean eating” really means (5:16) Problem #1: There’s no formal definition(9:15) Problem #2: It’s inflexible and unsustainable(12:31) Problem #3: It doesn’t work for long-term fat loss(20:01) Problem #4: It’s not necessarily healthier(25:55) Problem #5: It can lead to disordered eating(35:30) What to do instead
--------
44:32
--------
44:32
How to Communicate Like a Pro (with Michael Smoak/HigherUpWellness)
In this episode, Tony sits down with Michael Smoak (better known online as HigherUpWellness) to unpack what it really means to communicate better.They talk about why most people struggle to express themselves clearly, how to get your point across without over-explaining, and what makes people actually listen. Michael shares the story behind his viral “HigherUp Speaking Challenge” and how it’s helped thousands overcome the fear of speaking up, in front of a crowd, or even just in conversation.From fitness to communication, this episode breaks down the simple skills that change how you connect with people, at work, in relationships, and online.If you’ve ever felt misunderstood, overlooked, or unsure how to get your message across, this one’s for you.Sign up for Fitness Stuff PREMIUM here!!ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /monthLegion AthleticsBOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(04:37) Defining Communication and Common Misconceptions(06:52) The Role of Nonverbal Cues in Communication(12:07) The Power of First Impressions(20:14) Active Listening and Filler Words(25:39) The Value of Practicing Communication Skills(32:28) Facing the Fear of Public Speaking(34:10) The Viral Public Speaking Challenge(38:34) The Power of Posting Publicly(40:59) The Importance of Doing Hard Things(44:16) Coping with Personal Loss(49:18) The Role of Communication in Self-Understanding(53:46) The Art of Concise Communication(01:04:09) Balancing Authenticity and Influence(01:05:46) Understanding the Ego and Authenticity(01:06:25) The Power of Simplicity in Communication(01:06:40) The Importance of Authenticity Online and Offline(01:08:13) Personal Experiences and Sharing Vulnerability(01:10:20) The Concept of Alter Egos and Authenticity(01:18:36) Energy, Intent, and Authenticity(01:25:39) The Role of Communication Skills in Personal Growth01:32:07 Final Thoughts and Personal Reflections
Brasil