The Long & Thick Podcast

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

🎙️ Episode 11 – We Went to Japan for 10 Days and Came Back Different In our longest and most unfiltered episode yet, we take you through our 10-day journey through Japan—a trip packed with luxury, laughter, lattes, and late-night existentialism. We spared no expense and let coffee lead the way—from Tokyo to Kyoto, Osaka, Nagano, and Matsumoto. But this wasn’t just a birthday trip... it turned into something deeper. Inside: ☕️ A full-on caffeine pilgrimage across Japan 🍸 Hidden cocktail bars and world-class speakeasies 🍣 Michelin-star meals and fashion blowouts 🧠 Late-night philosophy, jet lag-induced time warping, and conversations about aging, identity, and what actually matters 👘 How travel can knock you off autopilot and reboot your soul This one’s for the wanderers, the overthinkers, and anyone who needs to step out of their timeline for a second. Watch on YouTube or listen on Spotify & Apple now. #TheLongAndThickPodcast #JapanTripRecap #LuxuryTravelPodcast #TokyoNights #ExistentialTravel #CaffeinePilgrimage #MensGrowth #TravelPhilosophy #JetLaggedAndReflective

🎙️ Episode 10 – Why You Feel Empty Even When You’re Hitting the Gym In this episode of The Long & Thick Podcast, we take a hammer to the narrow view of “health” and dive into the four underrated drivers of actual well-being—none of which involve kale or creatine. We cover: 🧠 Hobbies – Why your brain needs play and creative purpose 🌍 Tribe & Travel – The health value of connection, perspective, and breaking routine ❤️ Romantic Relationships (or Not) – Why partnership can matter—but also why some people thrive without one 🧪 Novelty & Growth – How trying new things (languages, skills, challenges) creates deeper fulfillment than any diet ever could This episode is a must-listen for anyone crushing it physically but feeling unfulfilled, aimless, or a little lost. Your body might be strong—but is your life? Watch on YouTube or listen on Spotify & Apple now. #TheLongAndThickPodcast #MentalHealth #HealthyRelationships #TryNewThings #WellnessBeyondTheGym #ModernMasculinity #HobbiesMatter #EmotionalFitness

🎙️ Episode 9 – You Don’t Suck at Time Management—You Just Have No System This episode is a wake-up call: You’re not out of time—you’re out of systems. Whether you’ve got 3 kids and a calendar full of sports or you’re living solo with 8 free hours a day, you still need structure. Motivation fades. Chaos wins. Systems save you. In this episode of The Long & Thick Podcast, we dive into: ⏳ Why "time management" is a myth without systems 🥩 How to simplify food, fitness, and around real life 👶 The parent vs. bachelor paradox: why context is king 💥 How to stop falling off and start locking in Listen now if you’re done with the yo-yo and want sustainable progress built around your life—not someone else’s highlight reel. #TheLongAndThickPodcast #TimeManagement #FitnessSystems #MealPrepForRealLife #WellnessThatWorks #BusyButHealthy

What if your digestion problems aren’t just physical—but emotional too? In this raw and slightly unhinged episode of The Long & Thick Podcast, we break down digestion in a way that blends science, real talk, and some evolutionary weirdness. We cover: What digestion actually is Why we start life as deuterostomes (yes, literal buttholes) The impact of trauma on gut function Why disordered eating is way more normalized than it should be How stress, shame, and nervous system dysregulation can affect how we absorb and break down food We’re not doctors—but we are curious, honest, and trying to make sense of how complex our bodies (and lives) really are. 🎙️ Episode 8 is now live—listen wherever you get your podcasts.

Forget the $80 “biohacking” stacks. These 5 supplements are all you need. In Episode 7 of The Long & Thick Podcast, we break down the 5 most effective, affordable, and accessible supplements that actually deliver: Caffeine for mental sharpness and workout power Creatine for strength, recovery, and even brain health Beet Root Juice to boost blood flow and endurance Sodium to fuel hydration and prevent performance dips Vitamin D for immunity, hormones, and mood stability No influencer fluff. No wellness cults. Just tools that work.

Most people think they have a diet problem… but what they really have is a misunderstanding of how food works. In Episode 6 of The Long & Thick Podcast, we get into the fundamentals of nutrition—no gimmicks, no gurus. Just science, strategy, and a bit of profanity. We cover: . What protein, fat, and carbs actually do . Why calories matter, but macronutrients matter more . The hidden forces behind energy balance and fat gain . How hyperpalatable foods trick your brain into overeating . Why a high-protein diet is the real MVP . How micronutrient deficiencies wreck your energy and mood . And why your smoothie might be the reason you’re not making progress 📍Next week: Digestion. Buckle up.

This week on The Long & Thick Podcast, we ask the uncomfortable questions: Are weight loss drugs, optimal training, and the influence of social media helping or hurting the health & wellness world? We dive deep into: 💉 Ozempic & semaglutides: Helpful tool or harmful shortcut? 🏋️‍♂️ The “optimal training” trap: Why perfectionism keeps people from starting 📱 Social media’s toxic grip: From inspiration to insecurity in 0.5 seconds If you’ve ever felt overwhelmed, skeptical, or cynical about health trends—you’re not alone. Let’s cut through the noise with some nuance, some science, and a little dark humor. 🎧 Listen now on all platforms. Don’t forget to rate & review if your thumbs still work.

In this episode of The Long & Thick Podcast, we dig into the psychological and social friction that quietly derails most people’s health goals within weeks of setting them. You’ll learn: Why consistency beats motivation every single time (and how to build it) How to navigate the social fallout that happens when your old crew doesn’t vibe with your new habits The trap of overcomplicating wellness—from 2-hour routines to influencer hype Expect real talk, dark humor, and science-backed insights that'll keep your habits tight and your mindset tighter. 💭 Got a resolution you’re trying to keep? This one’s for you. 📩 Want more no-fluff wellness tips? Follow us and leave a review—it helps more than you know. @longandthickpod on IG - Shoot us a DM!

We hope you're ready to continue learning about your new favorite podcast hosts! This episode in particular is for those of you who are navigating the early phases of building up your client/patient base. Share this with someone who you think would benefit from hearing some of our tips and encouragement to help navigate those early stages.

Episode 2 of The Long & Thick Podcast has you, the listener, diving into a day in the life of both Daniel and Ronnie. We run through some stories, share some insights you may not be expecting, and shed some light on some of the inner workings of both our day to day normal activities and the things that fuel us to keep being better. Questions or comments for us? Please feel free to reach out in whatever way works best for you. Follow us on IG @longandthickpodcast Email: [email protected] Or send a carrier pigeon

Meet the hosts of your new favorite podcast! Daniel & Ronnie introduce you to themselves and the new Podcast - we are here to help you navigate the noise and cut through the bullsh*t in the health and wellness space! In this episode, we provide some insight into our pasts and what led us to start the podcast in the first place.