Cheers! Grab a beverage and tune in to today’s episode. This topic is one of the most commonly consumed substances on the planet… Alcohol. Marianna and Tony designed this episode so that their listeners feel confident in making decisions regarding alcohol consumption because of the knowledge and facts learned.

TIMESTAMPS:

(7:24) Defining alcohol (16:39) Fat loss (28:20) Building muscle (33:59) Gut health (41:57) Impact on hormones (51:56) Mental health / Cognition (01:02:19) Sleep

Resources:

-> ⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠⁠

-> ⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠

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Tune into this episode to figure out what and where to put certain advanced training techniques in order to help individuals build more muscle and more strength. This episode will also be beneficial for any listeners who feel as though they've been stuck in a plateau. Advanced trainings reviewed will be techniques such as drop sets, super sets, MYO rep sets, and several more.

Time Stamps:

(09:15) Super Sets

(25:00) Drop Sets

(31:07 MYO Rep Sets

(37:10) Forced Reps

(43:15) Pre-Exhaust Sets

(49:36) Long-Length Partials

Resources:

-> ⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠

-> ⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Bonus episodes EVERY Friday answering your questions
• Weekly Legion supplement giveaways
• Access to ALL advanced 12-Week Training Programs
• Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠

Legion Athletics:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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We’re all a little misunderstood… including these top 5 misunderstood topics in the health and fitness industry. Your hosts will guide you through a break down of these heavily debated topics using science and research. If you are seeking answers on topics such as sugar, insulin, seed oils, cortisol, and fat-burning then this episode is for you! By the end of this episode, listeners should be able to make clear, educated decisions on what role these topics should play in each individuals’ life!

(11:39) Sugar

(27:55) Cortisol

(45:27) Seed Oils

(01:07:41) Fat Burning

(01:17:43) Insulin

Resources:

⁠⁠Access to all 12-week training programs HERE⁠⁠⁠⁠⁠

⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠

FS Premium:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Bonus episodes EVERY Friday answering your questions
• Weekly Legion supplement giveaways
• Access to ALL advanced 12-Week Training Programs
• Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠

Legion Athletics:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Follow us!

⁠⁠⁠Tony's Instagram⁠⁠⁠

⁠⁠⁠Marianna's Instagram⁠⁠⁠

⁠⁠⁠Podcast Instagram

Studies mentioned in podcast:

Seed oils + inflammation

https://www.ahajournals.org/doi/10.1161/01.ATV.0000163185.28245.a1https://pubmed.ncbi.nlm.nih.gov/8194494/

https://www.tandfonline.com/doi/full/10.3109/09637486.2013.775228

https://www.cell.com/heliyon/fulltext/S2405-8440(20)31554-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2405844020315541%3Fshowall%3Dtrue

https://academic.oup.com/aje/article/163/3/222/59715

Seed oils + heart disease

https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.114.010236

https://link.springer.com/article/10.1007/s00394-021-02507-1https://www.ahajournals.org/doi/10.1161/01.ATV.14.6.892

Seed oils + metabolic health

https://academic.oup.com/jcem/article/89/4/1641/2844241?login=falsehttps://www.sciencedirect.com/science/article/abs/pii/S0163782708000593?via%3Dihub

https://academic.oup.com/jcem/article/104/12/6207/5540968?login=false

https://www.lipidjournal.com/article/S1933-2874(17)30513-5/abstract⁠⁠⁠⁠