Hot Topic: The biggest fiber study EVER
Worth It? Protein Pop-tarts
Main Course: In this episode, Matt and Dylan break down 10 surprisingly effective health and fitness tips that move the needle far more than people expect. These aren’t hacks or gimmicks — they’re simple behaviors most people overlook while chasing complex solutions. Instead of following the fads or looking for the next best thing, pick a few of these and find your way to sustainable health and fitness success.
Q&A: It's cold out and I don't have a gym membership. What can I do for cardio during the winter?
Hot Topic: Write a letter to yourself for better health and fitness
Worth It? Raw Dogging (LOL)
Main Course: Most people don’t fail in fitness because they lack information - they fail because of the intention-action gap, the psychological and environmental disconnect between what we plan to do and what we actually follow through on. In this episode, we unpack why knowing isn’t the problem: friction, environment, task overwhelm, identity, and the brain’s preference for immediate rewards all quietly derail even highly motivated people.
We break down how small changes - reducing friction, building simple systems, starting with guaranteed wins, adding accountability, and shifting identity from “I should” to “I’m someone who trains” - can finally close the gap. It’s not about willpower. It’s about designing a life where the right choice is also the easy one.
Q&A: Merry Christmas Better Basics Boys! Nothing fitness related just wanted to know what your favorite Holliday movies are.
Hot Topic: Should we tax unhealthy food?
Worth It? Supergut Foundational Daily Fiber
Main Course: This week we’re breaking down hygge - the Danish idea of coziness, calm, connection, and leaning into winter instead of fighting it. Denmark consistently ranks among the happiest countries in the world, and while hygge isn’t the whole story, it captures a powerful cultural approach to handling long, dark seasons that most of us in the Midwest try to just “grind through.”
We explore what hygge actually is (and isn’t), why it meaningfully reduces stress, and the science behind why warm environments, simple rituals, and social connection can improve your mood, sleep, and overall health during the cold months. We also compare how Danes experience winter vs. how Americans typically do — and why adopting even a few hygge habits can make this season dramatically easier.
You’ll get practical ideas for creating a calmer home environment, building low-stress routines, increasing connection, moving intentionally, and reframing winter as a time to restore instead of withdraw. If the Danes can thrive with 17 hours of darkness, we can handle a Wisconsin winter with a little intention (and no, we’re still not buying a $40 “hygge” candle).
Q&A: What are 2-3 things I can focus on during the holiday season to stay consistent with my fitness and nutrition?
Hot Topic: Body builder physiques shouldn’t be the ideal
Worth It? LMNT (Electrolytes Revisited)
Main Course: The Power of Gratitude & The Things We’re Thankful For
Not another bro talking about gratitude. Please. We get it. But in the spirit of the season, we felt it appropriate to talk about it. We’re confident that our Better Basics take will offer a great way to approach gratitude. Because gratitude isn’t toxic positivity - it’s a trained skill that shifts your attention toward what’s working, even when life is stressful. Research shows it changes the brain, lowers stress, boosts resilience, and can meaningfully improve both mental and physical health.
We break down how gratitude affects our health, plus simple ways to practice it daily. Then we move into a lighter banter segment on the things we’re thankful for this year: health wins, relationships, community, personal growth, and the small, oddly specific stuff that makes life better.
Q&A: What are your favorite Thanksgiving foods?
Hot Topic: Loneliness, Social Isolation, and Cardiovascular Health
Worth It? Fairlife (Skim) Milk
Main Course: This week we break down why chronic stress may be the most overlooked factor in aging — even more powerful than diet, exercise, or sleep. We cover how stress accelerates biological aging, why social connection and purpose matter so much, and four practical rules for lowering stress in your daily life. If you want to live longer and feel better, reducing chronic stress might be the biggest lever you have.
Q&A: I struggle with the same thing every holiday season. I overeat and drink, I don’t move enough, and by the time it’s over I feel like I’ve lost all the progress I’ve made. Any advice?
Worth It? ZBiotics
Main Course: Getting this thing right is more important than ANYTHING else for building muscle consistently and sustainably. Progressive overload — it’s the backbone of any successful training program, but most people either overcomplicate it or misunderstand it completely. In this episode, we break down what progressive overload actually means (“doing more over time”), why it’s not just for powerlifters, and how to apply it without burning out or getting hurt.
We cover everything from how to track your progress, when to increase load or volume, and the subtle ways you can improve without adding weight to the bar. Whether your goal is strength, size, or just moving better, you’ll walk away knowing how to make real, measurable progress that lasts.
Q&A: Why am I more consistent and have more of an urge to do cold plunges when the weather gets cold instead of mid summer when it’s hot out? I’ve been in Lake Michigan 4 times this week and love it, but didn’t fill up my cold plunge once the last 4 months of summer.
Hot Topic: Protein powders contain dangerous amounts of lead?
Worth It? Daylight Savings Time
Main Course: Too often the fitness world sells two fake extremes: guys grunting through ego lifts and women doing pink-dumbbell toning workouts. But do men and women actually need to train differently — or is it just a marketing trick?
In this episode, Matt and Dylan break down the real physiological differences between men and women, what they actually mean for strength training, and how much of the “gendered fitness” advice online is complete nonsense. You’ll hear client stories, research-backed facts, and practical coaching insights you can use — whether you’re chasing a 300-pound deadlift or your first pull-up.
Q&A: I just started a new workout program. It has three phases in various rep ranges. How do I know how much weight to lift when I go from 4-6 reps to 12-15 reps?
Hot Topic: Let Your Kids Eat The Candy?
Worth It? ChatGPT
What Say You About [Edition Eight]: The eighth episode of the series! Matt and Dylan have a fun discussion off the cuff on a variety of health and fitness topics, including: protein coffee, the best exercises besides pressing for chest development, the best lower body unilateral exercises to compliment the squat, and bougie pizza.
Q&A: It feels like Pilates is really “having a moment” right now. What do you guys think about it? Is it worth the hype?
Hot Topic: Harry Potter on HBO is Causing a Stir
Worth It? Glass Containers
Main Course: There’s a lot of BS out there targeted at men — usually tied to insecurity, ego, or just bad marketing. From “low T” ads to fake alpha-guru workouts, guys are getting fed a steady diet of misinformation that keeps them spinning their wheels.
This week, Matt and Dylan break down seven of the biggest fitness lies men still believe — and what’s actually true. Expect some laughs, some truth bombs, and some practical takeaways to help you cut through the noise, including:
Why most men don’t have low testosterone — they just have low sleep, low muscle, and low movement
Why strength training isn’t just for gym bros (and what “functional” really means)
The truth about mobility and why your hips move like a rusty hinge
How cardio actually helps you lift more and live longer
Why being shredded doesn’t mean you’re healthy
The myth of “no days off” and the real value of recovery
Why it’s never too late to make serious progress
Q&A: I see a lot of Jeff Nippard content online - are his programs really the best?
Hot Topic: Prioritize Maintenance When Things Get Busy
Worth It? iPhone 17
Main Course: Most people can lose weight, but few can keep it off. In this episode, Matt and Dylan break down the science and strategy behind building a body you love and maintaining it for life. From strength training and nutrition to recovery and mindset, this episode focuses on what actually works long-term. This episode covers: Why People Lose Their Results; The Core Principles of Muscle Building; Why Strength Training Drives Fat Loss; The Maintenance Phase Myth; and Nutrition, Recovery, and Mindset. Building takes effort. Maintaining takes intention. Get the basics right and your results can last a lifetime.
Q&A: What’s your go to “healthy” late night treat?
Hot Topic: UK Policing Soda Consumption
Worth It? Vitamin D Supplementation in the Dark Months
Main Course: When the days get shorter and your motivation starts to fade, it’s not weakness — it’s biology. In this episode, Matt and Dylan break down how to optimize your training, nutrition, and mindset for the darker months.
They cover why your body naturally slows down in winter (and how to work with it), why this is the perfect season to lift heavy and recover harder, how to adjust your nutrition and supplement strategy, and simple environmental hacks to keep your mood and energy up.
Instead of fighting the cold and darkness, learn how to periodize your life the same way you do your training — with intention, rhythm, and a plan for every season. You can’t control the sunlight, but you can control your systems. Build structure, adjust expectations, and keep showing up — that’s real seasonal optimization.
Q&A: My old trainer told me to cycle on and off creatine every 2-3 weeks. What do you guys think?
Hot Topic: Are ultraprocessed foods really that bad for you?
Worth It? Reorganizing Workouts
Main Course: Every podcast has sponsors — but not every sponsor deserves your trust. In this episode, we plant our flag and share the list of products we will never advertise. From overpriced greens powders to sketchy detox teas, from MLM scams to “fat burners” that burn more REM sleep than fat — we’re calling them out.
We’re not anti-sponsor; we’re anti-bad sponsor. If it doesn’t add real value, you won’t hear us shill it. Our bottom line? Integrity first. If you ever hear us back a product, it’s because we’ve used it, believe in it, and know it’ll help you.
What we cover: 1) Why CGMs (for healthy people) are just fear-based marketing. 2) Why AG1 is an expensive salad replacement you don’t need. 3) Why meal delivery kits like Factor are just overpriced chicken and rice. 4-6) Why detox teas, MLMs, and “fat burners” are flat-out scams. 7-9) The gimmicks behind shilajit gummies, ACV gummies, and ion cleanse foot baths. 10) Our golden rule for ads: If it’s not in our fridge, it’s not in our ad reads.
Q&A: If you only have 10 minutes a day to exercise what would you do?
Hot Topic: Is gluten sensitivity all in your head?
Worth It? Quest Protein Chips
Main Course: Most people think plyometrics are only for athletes doing 40-inch box jumps on Instagram. In reality, they’re one of the most important tools for staying athletic, powerful, and injury-resistant at every age.
In this episode, Matt and Dylan break down:
Why explosive training isn’t just about sports—it’s about everyday life.
How kids naturally build athleticism through plyos (and why adults lose it).
The overlooked role of power in preventing injuries, improving balance, and keeping up with your kids.
The difference between social media stunts and real-world plyo training.
How to safely add plyometrics into your routine—whether you’re 8, 38, or 68.
Plyometrics aren’t about circus tricks. They’re about bridging the gap between moving like a kid and staying strong, fast, and confident as an adult.
Q&A: I’m eating about 90 grams of protein a day but my target is 120 grams. It’s difficult for me to get more than 30 grams in my 3 meals (I get full). Any tips for getting another 30 grams of protein without bars or hacks? Snack ideas? Protein shakes?
Hot Topic: Resistance Training & Sleep in Older Women
Worth It? Warming Up
Main Course: We’ve become hooked on a new drug: social media. It’s powerful, addicting, and designed to pull us away from real life. In this episode, we unpack how social media drains our time, distorts reality, fuels division, and chips away at our mental health—and what you can do to take back control.
What We Cover
The Attention Trap – Why our attention span is now shorter than a goldfish’s, and how endless scrolling eats away at training, focus, and presence.
Highlight Reels vs. Reality – How social media creates unrealistic expectations around fitness, body image, and success.
Outrage & Extremes – Why algorithms reward anger and extremes, not balance or sustainability.
Echo Chambers & Division – How curated feeds polarize us, even though most people in real life are reasonable and kind.
Mental Health Impact – The link between Instagram overuse, anxiety, depression, poor sleep, and low self-esteem.
Losing Presence – Recording life instead of living it, and the power of choosing not to engage.
Counterbalance Strategies – Practical ways to use social media as a tool instead of a crutch: curating your feed, setting boundaries, and reclaiming time for workouts, family, and real-world connection.
Q&A: Are there any sneaky foods to be aware of that are “healthy” but also super high calorie?
Hot Topic: Is butter a heart healthy food?
Worth It? Cauliflower Rice
Main Course: In this episode, Matt and Dylan dive into why our culture often celebrates the wrong markers of success in fitness, health, and life — and how to reframe what truly deserves recognition. From hustle culture’s obsession with 4 a.m. wakeups and “no days off,” to the social media glorification of extreme transformations, the guys challenge the narrative that burnout equals achievement.
Instead, they argue that connection, balance, consistency, recovery, and sustainability are the true wins. Through personal stories and client experiences, they highlight what it looks like to celebrate the “boring but powerful” habits that actually lead to long-term strength, health, and happiness.
Q&A: Every influencer on planet earth is going to popular grocery stores and doing their “buy this” “don’t buy that” - what are your thoughts on this? Do you have a few do’s and don’ts at a place like Costco?
Hot Topic: Creatine is for women too
Worth It? Supersets
Main Course: Ever wonder why your workouts leave you sore in all the wrong places or why your lifts just aren’t progressing? In this episode, we break down the science (and common sense) of exercise order. From why heavy compound lifts should come before ab rollouts to how to structure your accessories and finishers, we’ll give you a simple blueprint for organizing your workouts so you get stronger, stay safer, and actually make progress.
Q&A: Cardio before strength training or strength training before cardio?
Hot Topic: Would you rather be strong or rich?
Worth It? Hanging
Main Course: Everyone wants the perfect workout plan, the best diet, or the latest hack—but none of it matters if you can’t stay consistent. In this episode of The Better Basics Podcast, we break down why consistency is the single most important factor in fitness (yep, even more important than motivation or intensity) and share 10 simple, realistic strategies to help you actually stick with your routine. From lowering the bar on “minimum workouts” to building accountability and making fitness something you enjoy, this one’s all about playing the long game.
If you’ve ever struggled to stay on track—or felt guilty when life gets in the way—this episode will show you how to get back to basics and keep moving forward.
Q&A: If you could give up 10 pounds of muscle to guarantee a championship for your favorite sports teams, how much are you giving up and who are you giving the championship to?
Hot Topic: Pro Golfer's Creatine "Overdose"
Worth It? The Way (Meditation Apps)
Main Course: When it comes to fitness, most of us wrestle with the same question: Am I doing too little… or way too much?
In this episode, we explore the Goldilocks Zone of Training - that sweet spot where your workouts are not too hot, not too cold, but just right.
We’ll break down:
What happens when you undertrain (spoiler: frustration and stalled progress).
The dangers of overtraining (burnout, nagging injuries, and mental fatigue).
How to find your own “just right” balance for sustainable gains.
Simple tools to self-check if your training volume is serving you or sabotaging you.
Along the way, we’ll share stories from our own training (and clients), laugh about our own missteps, and give you a framework that helps you stop second-guessing your program and start thriving in it.
Whether you’re brand new to lifting or years into the grind, this episode will help you zoom out, reset, and find your own Goldilocks groove.
Q&A: I liked your episode on exercises you're not doing but should be. What's an exercise you're both doing right now that should throw into my program that is unique?
Hot Topic: 10 minutes of daily exercise for better sleep and mood
Worth It? Eye Mask
Main Course: It's so easy to be wrong about so much in the world of health and fitness. Especially, when you find a tribe and aren't willing to challenge the things they believe. Unfortunately, incorrect certainty is the state of play in the health and fitness industry. It's often quite compelling and draws a ton of attention. But we NEED more curiosity and willingness to challenge our beliefs and be wrong sometimes. Matt and Dylan explore the things they believed that they were wrong about, as a way to cut through some common misconceptions and demonstrate the importance of curiosity.
Q&A: What’s your go to healthy dinner to cook for the fam?
Hot Topic: Does a new study reveal that incline walking burns MORE fat than running?
Worth It? Coca-Cola with Cane Sugar
Main Course: Prioritizing health and fitness is a challenge for most people. And there are so many things that can get in the way of getting started and staying consistent. Ultimately, there are 3 big lies that we all tell ourselves that if addressed, can open the door to a lifetime of health and fitness success. We're calling out the three sneaky lies that keep people stuck in neutral — not because they’re dumb, but because these lies sound reasonable. We discuss the mental roadblocks that sabotage people before they even get started and get in the way as they try to keep going.
Q&A: I don’t train abs much because I get a lot of abdominal strength training from my compound lifts. If I were to add one core finisher at the end of my exercise, what should I choose?