Look Good Move Well

Diet culture brings to mind calorie restriction, avoiding carbs, and anything goes when it comes to exercise. Fueling like an athlete means choosing which energy sources get you the best results. One makes you smaller, and the other makes you muscular and toned - are you on the right track for your goals?

We talk about high intensity fitness causing burnout and injuries, but promote intensity with lifting. What does true intensity mean in the gym, how can you learn it or feel it, and when can you take it too far?

Whoop bands, high carb, intuitive eating, walking more, carnivore, training less; how to design an experiment, and what surprised us the most.

If your strength has plateaued it's easy to lose motivation. But past the beginner phase of training, getting strong takes different tactics - here's how.

Does going out mean weighing every option on the menu to decide if the calories are worth it? How we thought about balancing treats vs. tracking. Sponsor: LMNT www.drinklmnt.com/marcusfilly

Ever finish a meal and immediately think about the next one? We break down the difference between hunger and food noise, and how to finally feel satisfied.

We dig into the latest Men's Health articles and give our unfiltered takes on what's worth following—and what to skip—in mainstream fitness advice.

Dallas and Rachel are in town to hit some workouts and talk about our FBB Platinum Coaching! Join Persist Now: https://functional-bodybuilding.com/pages/persist#grnwgeZgGr

What's the minimum effective dose to build or maintain strength and muscle? If you're short on time or tired of burning yourself out in the gym, this simple rule is for you.

Marcus spent a week in the redwoods doing yoga twice per day - here's what he learned about learning how to move to keep your body safe. SPONSOR: LMNT WWW.DRINKLMNT.COM/MARCUSFILLY

The people around us have major impacts on our outcomes - but it's not always easy to show up the way we want to. Today's personal stories touch on the benefits and vulnerabilities of giving and taking from those around us.

Hunger cues come from the body AND the brain. Here's how you can influence hunger with your environment, rhythms, and the choices you make throughout your day.

Getting fired up for the gym is much easier when you feel attached to the outcome. But fitness is for life, and we don't always have something specific to train for. Here's our take for how to stay in it.

You can't stay on the same low calories forever and feel good, energetic, and strong. So let's unpack the mindset of how to eat more with intention so you can reach your next level.

There's a big misconception of what it REALLY takes to build muscle. If you're stuck wondering if it's your nutrition, supplements, or program, let's rethink your approach.

How do you expect the challenge of reaching fitness goals will feel? A surprising case for why it's beneficial to believe it will be incredibly hard.

So you bought a program or hired a coach - are you really ready to relinquish control? Sponsor: Transparent Labs

Unpacking simple statements on training, fitness, and mindset Sponsor: LMNT www.drinklmnt.com/marcusfilly

Not all calories are created equal. Here's how to get the most nutrients with the fewest amount of calories. Swap a few high performance foods in place of your most common go-to meals, and watch the wins stack up. Sponsored by TPL: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off High Performance Foods: https://functional-bodybuilding.com/high-performance-foods/

Don't take our word for it. Hear the insights that our client Jeremy learned on a 12 week fat loss journey.

So many people we talked to are trying to get their fitness back - but doing what worked before feels way too hard. It's not always easy, but let's get you back on top, this time in a much more sustainable way.

A recap of Marcus's quest to add muscle at 40 - and what comes next for fitness.

Why we blow up after eating carbs, how carbs fuel intensity, and why carbs are not the culprit for those trying to lose weight. If you're confused about carbs, this episode will clear things up.

Would a better golf game get you into the gym? Connect your passion to your strength routine and have way more fun on the fairway. Sponsor: https://drinklmnt.com/marcusfilly

Fasting, setting up your fridge to be ready for anything, and more - we're covering all the nutrition questions! Join Persist Platinum! https://functional-bodybuilding.com/pages/persist

Hot takes on training questions, both serious and silly. From optimal splits to underrated movements, and more. Join Persist! https://functional-bodybuilding.com/pages/persist

So many people want to lose weight or reach a fitness goal - but don't think about how to keep it. Instead of yo-yo diets and sliding right back to where you started, see how far you can continue to grow - both in and out of the gym. Sponsor: LMNT DrinkLMNT.com/MarcusFill

Coaches need coaches - and Marcus is no exception. Ziad Mansour, aka Coach Z, joined us at FBB HQ to share how his difficult upbringing led him to a rising career in bodybuilding and fitness.

The longer we're in business, the more we learn how simple takeaways help us grow - and the same goes for fitness. And often, the same lessons apply to both. Try Functional Bodybuilding free with a 2 week trial of my Persist training program at https://functional-bodybuilding.com/persist/

Even experts have things to learn - even about movements you've done thousands of times. Subtle changes can help you push more weight, stay out of pain, and make training feel so much better. Are you missing out on this training unlock?

It's entirely possible to do everything "right" with fitness and nutrition and still see the scale move in the direction you don't want. But is it really even a problem? What to look for in your data - AND what will get you to trust it. Persist Platinum Coaching: https://functional-bodybuilding.com/pages/coaching

Fat loss is widely misunderstood - especially when you see a snapshot of someone's diet without any of the context. Clear up the confusion around low calorie diets with today's case study and data-driven approach. Sponsor: Transparent Labs Visit https://athlete.transparentlabs.com/marcus7 to stock up on everything you need.

Learning how to train well is a lifelong pursuit - and no matter how much experience you have, there's always a new level to reach. Listen and learn how capable you really are, and how this mindset carries over to other areas of life. Sponsor: LMNT DrinkLMNT.com/MarcusFilly

Step into the kitchen and take control of your nutrition - without getting caught flat-footed. Persist Platinum Coaching: https://functional-bodybuilding.com/coaching

Putting your fitness in someone else's hands can be a scary prospect. You might fear failure, or the commitment involved, or even what happens if it works. Today we dig into the mental and emotional journey of what it's like to coach and be coached. Persist Platinum Coaching: https://functional-bodybuilding.com/coaching

Real talk about weight loss or big muscle gains: meaningful, visual changes take a lot of time and effort. If you're clinging to daily ups and downs, this message might be just what you need to hear. Persist Platinum Coaching: https://functional-bodybuilding.com/coaching

Bottomless buffets and unwanted extra fat is an outdated way to put on muscle mass. Learn how to make eye-popping gains you'll love - and have the best workouts of your life. https://functional-bodybuilding.com/pages/persist

How Marcus doubled his testosterone - and broke mental barriers he's been carrying for years.

Food tracking done right gets incredible results - but most people give up too soon. Learn three common pitfalls and how to get past them to take control of your nutrition.

Go ahead and bust out the camera. Here's why filming yourself makes a massive difference in your fitness gains - and how to take it to the next level. https://functional-bodybuilding.com/coaching

When your goal is building muscle, the scale going up is a good thing. So why does it feel so bad? Break through this mental block on your way to better body composition. https://functional-bodybuilding.com/coaching

If your fitness took a backseat during the holidays, you're certainly not alone. Here's how to get your groove back - and the power of building great fundamentals. SPONSOR: LMNT - https://drinklmnt.com/marcusfilly

Answering your questions about training with perimenopause, and how resistance training is a must have for anyone's health. The harder part is how to keep going when factors like your body and readiness for training feel out of your control.

Many people work with me as a coach because they want to make a big change. But some just want to see what they're made of. Today we discuss a case study of a client who wants to reach his full potential, and what that looks like in training, nutrition, and beyond. New Persist Cycle Starts Soon! https://functional-bodybuilding.com/pages/persist

The newbie gains are long gone - but does that mean you're done building muscle? Not necessarily - even in your 40's and up. Let's dig into what it takes, especially for un-enhanced athletes.

After injuries, illness, and setbacks, we're often focused on regaining our physical strength. But today's guest, Michael Chernow, brings in a valuable missing piece: emotional and mental well being in the journey back to fitness and health. Follow Marcus https://www.instagram.com/marcusfilly/

How do you turn your life around from the lowest lows of addiction to one beyond your wildest dreams? Today's guest, Michael Chernow, shares the power of small habits to build unstoppable momentum.

If training is supposed to make you bulletproof, why do we have injuries and ailments in fitness? Let's rewrite the story to face facts that neither fitness nor life are risk-free - but there are some very helpful things you can do about it (without giving up what you love forever).

If diet and training really works, why do some people need Ozempic? Today we cover the role of GLP-1 drugs through a fitness coaching lens, and why our relationship with food can be such a hard nut to crack. Plus a success story of a 30-lb weight loss with zero loss of muscle. Sponsor: Transparent Labs https://athlete.transparentlabs.com/marcus7

After a big birthday weekend, we are coming back to our baseline routines for health and fitness. And reflecting on how to indulge in special occasions purposefully instead of using them to escape - plus practical strategies to keep yourself on track. SPONSOR: LMNT - https://drinklmnt.com/marcusfilly