Total Fitheads
210 episodes - English - Latest episode: 4 days ago -Max and Ali are on a health and fitness mission to give you factual and funny insights about how to look and feel awesome. Special guests help them investigate everything from different diets and workouts to mental hacks and beyond. Subscribe to cut through all the bullfit and figure out the health and fitness answers that work for you...with a side of lolz.
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Episodes
Detox: Real or Marketing Lies?
April 24, 2024 19:13 - 43 minutes - 60.1 MBThe detox industry is huge! Is it even possible to detox. Is detox something you should do daily? There are pills, shakes, fasting, sauna and so much more. Even cutting out using your phone notifications! What about bluetooth and junk electricity? We give our thoughts on detox and cover a lot of the protocols in Ben Greenfield's "Boundless" book.
200TH EPISODE CELEBRATION!
April 11, 2024 00:00 - 1 hour - 132 MBFITHEADS!!! WE HIT 200 EPISODES! So that means this BRAND NEW CHANNEL and a celebration episode where we look back at shows 101-200!! Subscribe to be in the first 10 Fitheads to join the new channel!! http://youtube.com/@totalfitheads The biggest and best fitness, nutrition, health and longevity tips we've learned for the second 100 episodes of the podcast. We rapid-fire run through the biggest takeaways from each guest. Want to learn 100 ways to optimize your health as fast as p...
Our Coffee Obsession
March 13, 2024 07:46 - 56 minutes - 92.3 MBMax is a coffee nerd and Ali did a caffeine detox for 13 days. The Total Fitheads talk about their love for this popular stimulant. Max even had a bag of powdered caffeine. How much caffeine is too much?
The Intense Health Benefits of Saunas (ft. Zach Rowland of SweatTents)
February 28, 2024 04:45 - 44 minutes - 81.8 MBToday we talk with Josh Rowland of Sweat Tents - a company dedicated to amplifying the remarkable health benefits of saunas through their innovative portable sauna tent, heated by a wood stove. Their goal is to put a sauna in every home in America. We talk about the holistic advantages, as well as well-established sauna health benefits including improved circulation, reduced inflammation, lower blood pressure, boosting metabolism, detoxify, stress relief, improving mood, sleep, and let's not...
Shower Before or After Bed?
February 14, 2024 06:53 - 43 minutes - 74.2 MBThere is only one right answer. And everyone has a different one. Shower before bed... or shower in the morning when you wake up. Does a hot shower help you sleep better? Does a hot shower help you wake up? How gross is it to get into bed without getting clean? Whether it's your morning routine or bedtime routine... Someone is wrong.
Our 2024 Resolutions
January 17, 2024 06:41 - 32 minutes - 59.8 MBThe Total Fitheads 2025 new year's resolutions! What goals are we setting? What systems and habits are we setting up to achieve them? Will it be mental, physical, spiritual? Perhaps it's working out, perhaps it's nutrition, perhaps it's ice baths! We need to set some goals for the year. What do you think we should try to achieve?
Ali's Mom Spills the Truth (ft. Cheryl Spagnola)
January 03, 2024 08:12 - 53 minutes - 88.8 MBWe get the inside info from fan of the show, Fithead and mother of Ali Spagnola, Cheryl! Not only do we get a long-time podcast listener on the air to give us feedback on the show, she also covers Ali as a young kid, getting a D in gym class, learning to get stronger by yourself at the YMCA, moderation and lots more. If you're a newbie at the gym and need some starting motivation, Ali's mom has you covered.
The 5 Best Health & Fitness Gifts
December 19, 2023 21:34 - 56 minutes - 93.3 MBThe Total Fitheads talk through their best holiday gifts. What is on their stocking stuffer list to give the gift of longevity, fitness and health. Biohack your way through the Christmas season with our favorite gadgets. Get your Eight Sleep mattress or cover here!→https://eight-sleep.ioym.net/c/247466/607198/9942 code: SPAGS
The Science behind Cold (ft. Joshua Church)
December 06, 2023 04:00 - 54 minutes - 101 MBJoshua Church is a triathlete, podcaster, and cofounder of Edge Theory Labs, bringing cold water therapy and tools for high performance and recovery to the world. We talk about cold emersion, triathlons, headphones, Britney Spears as a performance enhancer, rehabbing from a triple crown knee tear, overcoming, over training, over icing, cold hot contrast, hermetic stresses, and most of all - TIGERS! https://www.edgetheorylabs.com/ https://www.instagram.com/joshuadeanchurch
The Best and Worst Thanksgiving Foods
November 23, 2023 01:18 - 44 minutes - 76.8 MBWe discuss the best and worst foods to eat at Thanksgiving. What's got the carbs, calories and just straight up tastes bad. Corn or stuffing... What side are you on? We also talk about strategies to not overeat. And workout habits for the holiday.
Inflammation is the Key (ft. Bob Messerschmidt)
November 01, 2023 15:00 - 1 hour - 31.7 MBFollowing decades of obesity and associated metabolic ill health, Bob regained a healthier weight and his metabolic health – after he realized the core driver was microinflammation. He founded COR Health to enable everyone to see and better understand their microinflammation, so that they, too, have the best opportunity to manage their health. Bob is a Williams-Wright Award recipient for his contribution to industrial spectroscopy. Bob had two successful exits before he cold-emailed Steve Jo...
The Physical Effects of Being SCARED
October 25, 2023 07:26 - 41 minutes - 71.8 MBFight or flight? Being scared activates your stress response. We talk about the psychology of fright, the fear response in your brain. What your brain chemicals do at an immersive Halloween event feel similar to nerves and performance anxiety before a sport.
the 3 Components of Burnout (ft. Marissa Graham)
October 18, 2023 06:22 - 56 minutes - 105 MBMarissa Graham is a Dancer turned trainer who specializes in helping her clients create a fitness routine while avoiding burnout. Certified Personal Trainer and Human Movement Specialist, • Certified L1 Nutrition Coach Precision Nutrition, BFA, Dance Performance, Certified Sleep, Stress, & Recovery Coach, Custom training, recovery, & nutrition plans toxic fitness+ hustle culture shame-free resting… she does it all! https://www.marissagraham.com/
Looking Fit in Halloween Costumes
October 11, 2023 05:29 - 45 minutes - 78.1 MBLooking jacked is the most important part of Halloween. We talk through the best costumes to look fit for spooky season. From superheros to Baberaham Lincoln, how do you show off your muscles in your Halloween outfit? Sleeves discouraged.
Do Not Age (ft. Alan Graves)
October 04, 2023 06:05 - 45 minutes - 85.3 MBAlan Graves is CEO of DoNotAge.org a company that aims to help people live healthier for longer. They offer a slew of products supplements and test kits, focusing on NMN, Siri 6, resveratrol and berberine. We talk about longevity, aging, space, taurine, seaweed redbull, and what it means to actually age.
The WORST Things You're Doing Before Bed
September 27, 2023 05:57 - 55 minutes - 91.7 MBThe Total Fitheads want to optimize our evening routines. That will help us perform and recover better. We discussed our morning routines in a past episode and even our nighttime routines but this time we're talking about fails. These are our bedtime rituals currently - the bad habits we want to break before bed.
The Calisthenic Artist (ft. Nicky Lyan)
September 20, 2023 03:45 - 1 hour - 134 MBNicky Lyan is a professional calisthenics athlete, judge and coach and champion. We talk about how he got his start after a broken ankle, how the sport may or may not have originated in American prisons after a federal law prohibited weights, how he approaches challenges and how he coaches others, and where he thinks the sport is going and how to find your place in the world. Oh and also how doing a muscle up is literally the coolest thing anyone can do. https://nickylyan.com/
How We Cold Plunge at Home
September 13, 2023 08:46 - 51 minutes - 85.6 MBThe Total Fitheads have been cold plunging. We've used a tub, bathtub and bags of ice to make a DIY at-home cold plunge. We talk about our habits and the benefits of cold exposure therapy such as boosted mood, faster recovery and mental strength.
NAD is the secret to Longevity (ft. Dr. Jin-Xiong She)
September 06, 2023 03:30 - 1 hour - 127 MBJinfiniti was founded in 2018 by renowned scientist Dr Jin-Xiong She who revolutionised the fields of diabetes and cancer therapy by applying a strategy of predictive, preventative and personalised medicine. Jinfiniti is laser focused on solving “the aging problem” by helping individuals make informed health decisions by tracking changes in an array of the most impactful and modifiable biomarkers of aging within their body. Learn more about Dr She and NAD http://jinfiniti.com Want to get bet...
8 Months to Learn to TOUCH HIS TOES
August 31, 2023 07:11 - 47 minutes - 80.4 MBMax stuck to his new years resolution for 8 months. He stretched every day for 15 minutes, committing to the system, the habit that helped him reach his goal. He set up S.M.A.R.T. He has some tips and tricks for discipline, motivation and habit formation. He can also touch his toes now.
Lost a Bet So He Tattooed Me
August 23, 2023 19:40 - 55 minutes - 91.7 MBThe final culmination of the Muscle Up Tattoo bet. Max challenged Ali to get a muscle up in one year. If she lost she had to get a tattoo he picked. We talk through the full story of what happened... and the surprising ending. Plus some thoughts on the meaning of life, the nature of consciousness, the drive to procreate and "well actually" people
Caffeine vs. Alcohol... PICK ONE
August 16, 2023 20:14 - 43 minutes - 74.1 MBCaffeine and alcohol. There are benefits and they are also unhealthy. They both disrupt your sleep. Both legal. Both change your body chemistry. Both are social. Ali and Max are obsessed with them equally. If you had to pick ONLY ONE... which one would you keep? Pre workout or post workout beer?!
How Cold Exposure Will CHANGE YOUR LIFE (ft. Lisa Kricfalusi)
August 09, 2023 03:45 - 1 hour - 128 MBLisa Kricfalusi is Canada’s leading primal wellness therapy expert. With over 14 years of experience, Lisa is widely recognized for her contribution to the world of deliberate cold exposure through shaping some of the top programmes in the industry. Her scientific and educational approach is ingrained into each experience, leaving her clients feeling not only capable but resilient, motivated, and empowered. https://lisakricfalusi.com https://stayunbounded.com
Making Up New Sports
August 02, 2023 06:58 - 1 hour - 115 MBEveryone's playing pickleball now. Cornhole has World Championships. Teqball is taking off. Max and his friends created full contact wiffle ball. The Fitheads discuss making up new sports. Should there be a new Total Fitheads sport?
The WORST Things People Do In the Gym
July 26, 2023 07:39 - 56 minutes - 92.3 MBSome people lack gym etiquette. We're not talking about bad lifting form. We're talking about mistakes people make in the gym when not being considerate of other people. Is filming at the gym ok? Should you put your weights back? Is wearing no shirt a gym blooper? Here's what makes Max mad and how Ali makes everyone else mad.
Beer Mile World Championships Review
July 19, 2023 09:08 - 1 hour - 102 MBThe Beer Mile World Classic 2023 just happened in Chicago. It's the Championships for the Beer Mile. Everyone was gunning for the world record. Corey Bellemore ended up running missing one shoe. Shelby Houlihan set the women's world record beating the previous from Allison Grace Morgan. This is our rundown and review of the event from watching the livestream. Next year we plan to go in person! Do you think we can get a slot in the celebrity run?
Ever Forward, Ever Present (ft. Chase Chewning)
July 12, 2023 03:45 - 1 hour - 145 MBA Virginia native and Army veteran, Chase is a Virginia Commonwealth University alum, graduating from their Health, Physical Education and Exercise Science undergraduate program, holds a MS in Health Promotion from American University in Washington, DC and is an ACE Certified Health Coach. Living a life of wellness has always been a part of him - since growing up eating fresh food from his grandparents' garden, playing baseball throughout school and enjoying time in the mountains surrounding...
The One Thing You Shouldn't Use at the Gym
July 05, 2023 20:05 - 1 hour - 116 MBGloves or calluses? Are gloves to work out cool? We talk about handwear from driving gloves to biking gloves to gymnastics grips. Should you protect your hands when lifting? Does fingerless gloves make them cooler? What do comic book characters think?
Just Be Great at Everything (ft. Tasha WOLF Whelan)
June 28, 2023 03:45 - 1 hour - 119 MBTasha is an international elite powerlifter, ranking number 1 female in Washington State, among one of the top 20 female powerlifters in the world and holds world records in her respective age, gender, and weight class. She currently is the world record holder in the deadlift in the light weight strong(wo)man division and is an avid mountaineer in her off season. Academically Tasha studied at the University of Washington receiving degrees in Cultural Anthropology, Archaeology, and Dance, a...
Getting Mocked on National TV
June 21, 2023 06:57 - 56 minutes - 92.9 MBWe discuss the mental fitness to deal with mean comments, bullying and online hate. Ali got mocked on Mike Judge's "Beavis and Butthead". How do we cultivate the emotional resilience to handle negativity? Maybe Max can... and maybe it's not possible for Ali. From unsolicited workout form advice to plain old threats, we've dealt with it all.
Why you MUST Strength Train 2x a Week (fr. Dr. Michael Mash Barbell Rehab)
June 14, 2023 03:48 - 55 minutes - 103 MBThis week we tlak to Dr. Michael Mash, founder of Barbell Rehab. Dr. Mash is Doctor of Physical Therapy with a Bachelor of Science in Biology and an NSCA Certified Strength & Conditioning Coach (CSCS). We talk about PAIN and why you should listen sometimes, ignore other times, what it could mean, why you should strength train twice a week if you want to be stronger and happier and healthier and basically better all around, exercise as medicine, depression, fear of movement, why backpain is...
Why Swimming & Running AREN'T SPORTS
June 07, 2023 08:15 - 35 minutes - 64.3 MBMax has some strong opinions on what constitutes a sport. I could be a team sport, it could be individual sports but he has some specific requirements about the psychology, strategy and subjectiveness. Can a sport have judges? Do you have to play defense? Does it have to happen with an opponent? Here's what competitions, races and difficult activities Max says are NOT SPORTS.
What the CrossFit Semifinals are like
May 31, 2023 04:59 - 1 hour - 101 MBWe were spectators at the 2023 CrossFit Semifinals West in Pasadena, California. And we took part in the Throwdown workout! We got press passes to check out Day 2, both the teams and individuals competition. This is what the experience is like from the vendors to convention floor and beyond.
We Did 2 Beer Miles IN A ROW
May 24, 2023 19:57 - 1 hour - 106 MBMurph is a popular CrossFit WOD that CrossFitters do on Memorial Day. One of the Fitheads challenged us to do Beer Murph: a Beer Mile, then 100 pull-ups, 200 pushups, 300 air squats, then ANOTHER Beer Mile. This is our discussion of how we felt throughout all of the workout... and the morning after.
You're a Sloshy Organ Sack (ft. Greg Hawthorne)
May 17, 2023 03:32 - 1 hour - 155 MBGreg Hawthorne Jr. Founder of Thorne Training and Therapy and Director of General Performance and Wellness at One Step Away Athletics Greg is a Certified Athletic Trainer who spent nearly a decade working with elite level athletics with the Carolina Panthers, Florida State University, the Jacksonville Jaguars, the Detroit Lions, the Rhein Fire in Dusseldorf, Germany, and both Michigan State University and The University of Michigan Athletics. He currently works with the Air Force and Communi...
How to Drink and Still Stay Fit
May 10, 2023 05:43 - 1 hour - 103 MBWe discuss how to drink alcohol while still staying on your diet. What are the best low calorie alcoholic drinks to not get in the way of you losing weight. Everything from beer to liquor to hard seltzers, how do you make the best choices to stay fit, even when you're drinking?
Use Bio Markers to find Your Weakest Link (ft. Lee Dryburgh of SiPhox)
May 03, 2023 06:38 - 1 hour - 145 MBLee Dryburgh is the Chief Evangelist for SiPhox Inc. He approaches health and longevity by combining raw data analytics with a healthy holistic lifestyle. We talk about genetics, philosophy of living longer, supplements, longevity factors, epigenetics, lengthening telomeres, DNA, 23 and me, inflammation, baselines, red wine, snickers, lifting heavy, and why the best sleep of his life is with his dog at his feet. SiPhox Health is disrupting the health tech industry by democratizing acces...
Gyms That Are Cults
April 26, 2023 07:49 - 1 hour - 104 MBFitness niches, famous gyms, types of workouts and sports all have cult-like followings. We talk about different gym cults and what it takes to have a tribe. Which was the first cult? Who does it best? Does keto count as a cult? Thanks for being a part of ours :)
He Created an Alcoholic Protein Shake! (ft. Protochol)
April 19, 2023 03:30 - 46 minutes - 85.7 MBThis week we talk with Mitch Clark, President and CEO of Protochol: a spiked protein drink. We talk about starting a business during covid, why protein pairs well with alcohol, the trials and tribulations of finding a brewery that was, well, cool, Jimmy Fallon, and why Pennsylvania is the jewel of the northern eastern ish states!
Worst Gym Horror Stories
April 12, 2023 07:21 - 1 hour - 91.2 MBThese are our gym horror stories. Dealing with gym bros, hygiene problems, noise in the gym, rude people. Working out in public can be tricky. Is dropping weights ok? What about grunting? Don't set off the lunk alarm at Planet Fitness!
ALL IN (ft. Natalie Allport)
April 05, 2023 17:58 - 59 minutes - 111 MBNatalie Allport is a former Canadian team & world tour snowboarder, competitive CrossFit athlete, and lifelong creator & entrepreneur. Natalie hosts the ‘ALL IN with Natalie Allport’ podcast, and is a passionate advocate for athlete mental health. We talk about her journey from excelling at one activity to the next, mental health, dealing with injuries and rehab, where to find the best bagels, and of course, COLD EXPOSURE!
How AI Is the Future of Fitness
March 29, 2023 06:52 - 1 hour - 83.2 MBAI may be programming your workouts very soon. And your schedule. And optimizing for your performance throughout the day. Max and Ali discuss giving AI biofeedback to get more optimization for their minds and bodies. What is fitness in the new artificial intelligence world? Will aesthetics of the human body matter? Do you have to earn your muscles in the metaverse?
How to move well, move fast and move HEAVY (ft. Bret Kelly)
March 24, 2023 23:26 - 1 hour - 124 MBBret Kelly has spent time as a strength and conditioning coach for the St. Louis Cardinals, St. Louis University, the Chicago White Sox, the U.S. Ski and Snowboarding team, and is currently in St. Louis at Exos coaching and working out with NO SHOES ON! His wealth oof knowledge is considerable, and we tlak abotu general strength vs sport specific, rehab vs surgery, kids vs adults, power vs volume, contrast training vs FRENCH contrast training, power phases, knees, flips, kids, half pipe, de...
How a Short Attention Span Destroys Your Fitness
March 15, 2023 06:41 - 58 minutes - 69 MBDevices are shortening our attention spans. How much does this effect our fitness? Not just with focus in the gym but wanting to change our workouts. Do we need progressive overload to allow your body to adapt? Class pass has people trying a new workouts every week. Should you stick to a program or focus on muscle confusion? We talk about F45, Barry's Bootcamp, Orange Theory and all those constantly changing workouts that are all the same.
3D Body Scans from Home? (ft. ZOZOFIT)
March 08, 2023 20:07 - 50 minutes - 94.3 MBScan. Track. Transform. Capture highly accurate 3D body scans and precise measurements from the comfort of your home or gym with ZOZOFIT. ZOZOFIT’s unique technology was born in Japan, where it was invented as a custom-fit clothing brand in 2018 (a Time Best Invention of 2018). After countless requests from customers who wanted to use the ZOZOSUIT for measuring and tracking their body's shape, ZOZO spent the past 4 years improving the technology behind ZOZOFIT’s measurement system, as w...
Strong Opinions on the CrossFit Open Competition
March 01, 2023 08:25 - 1 hour - 81.2 MBIt's CrossFit Open Competition season 2023! Workouts 23.1, 23.2 and 23.3. The precursor to Regionals and then the CrossFit Games. What are our thoughts on the remote workouts with a global leaderboard to submit your scores? Do we have any strategies? Will we scale?
Over 40 fitness Hacks (ft. Brad Williams)
February 22, 2023 04:11 - 1 hour - 111 MBBrad Williams is a fitness guru, gym owner, and fitness podcaster . His show, Over 40 Fitness Hacks is about Fitness hacks, trends for men and women over 40 by an experienced personal trainer and gym owner. We talk about owning gyms, entrepreneurship, aging, modality, oxygen masks,diet, strength training, cardio, fasting, sodium, potassium, and the spine! "If you're going to suffer, go all the way."
Burn Calories Without Working Out
February 15, 2023 07:10 - 50 minutes - 60.9 MBBurning calories when you're awake but not eating or working out. That's NEAT: Non exercise activity thermogenesis. From fidgeting to your step count, every movement adds up to your total calorie burn for the day. Your basal metabolic rate. Take the stairs! Biking desk perhaps? Sitting is the new smoking. Which is better, one long walk or a bunch of super short walks? We even cover eyesight health and avoiding strain with the 20/20/20 rule!
Are Your Goals Really What You Want? (ft. Captain Taylor Morgan)
February 08, 2023 19:07 - 1 hour - 74.2 MB"Captain" Taylor Morgan, tells us about his lifestyle coaching to help optimize your habits to a high performance lifestyle. How to set goals that truly align with your values and beliefs. Then how to achieve those goals while still finding time for play.
We're Both Bulking to GAIN WEIGHT
February 01, 2023 07:36 - 1 hour - 76.6 MBIt's BULKING SEASON. We're adding calories and muscle. We're adding weight! Ali has been in a cut all her life trying to stay lean so now she's trying bulking for women. Max is in kind of a reverse diet until he can increase his calories enough, focusing on protein. We talk about our bulking transformation to gain weight with food and hopefully mostly muscle, no fat.