Join Gio and Jodi as they tackle fitness and nutrition questions from Gio's best friend, Tony, and his son, Darian. In this insightful episode, they provide personalized advice on losing weight, building muscle, and achieving health goals. They discuss the importance of tracking calories, leveraging the TDEE calculator, focusing on lean protein and fiber, and setting sustainable, consistent workout routines. With personal anecdotes and professional tips, they outline strategies for both father and son to stay motivated and make lasting lifestyle changes. Perfect for anyone looking to improve their fitness journey!

00:00 Introduction and Purpose of the Video

00:43 Listener's Question: Health and Fitness Goals

02:59 Expert Advice: Starting with Nutrition

05:17 Calculating and Understanding TDEE

07:55 Tracking Progress and Weighing Yourself

13:32 Personal Transformation Stories

17:49 Exercise Recommendations and Splits

22:40 Cardio and Flexibility Tips

26:14 Nutrition Principles for Weight Loss

29:40 Balancing Treats and Healthy Eating

31:44 Alcohol and Its Impact on Diet

32:57 Liquid Calories: The Hidden Culprit

33:27 Intermittent Fasting: A Tool, Not a Miracle

36:13 Pre-Workout Nutrition Tips

38:08 Carbs: Friend or Foe?

41:06 Sustainable Eating for Life

44:40 Teen Nutrition: Special Considerations

51:26 The Importance of Core Strength

54:42 Progressive Overload and Workout Splits

59:15 Final Thoughts and Encouragement