Shows
The Better Basics PodcastThe Longevity Gold Rush: Is it hurting or helping?Hot Topic: Lifting weights just as effective as cardio for lowering body fat percentageWorth It? Mouth tapingMain Course: Everyone wants to live longer. So, why does it all feel so complicated? Mostly, because of money. The Longevity economy is big business. There's 50 different supplements and 20 different tools and technologies guaranteed to help us live longer. But will they really? Matt and Dylan discuss the problems surrounding the longevity conversation and a better way to approach it.Q&A: My work schedule is all over the place. How do I stay consistent...2025-07-231h 12The Better Basics PodcastContradictory Nutrition Advice is Confusing Us Into Poor HealthHot Topic: Spicy food actually does help you lose weight?Worth It? High protein, sugar free root beer floats Main Course: You should only eat meat! But meat gives you cancer! You should eat every two hours! But you should fast for 16 hours! Carbs are making you fat! But carbs are healthy and important! The list goes on and on and on. All these contradictory trends are making our health significantly worse. Matt and Dylan discuss these and many more and cut through the BS. They discuss why this is so harmful and how to...2025-07-161h 05The Better Basics PodcastReverse Engineer Your Goals for Consistency & SuccessHot Topic: Body fat beats BMI in predicting deathWorth It? Creatine Gummies RevisitedMain Course: We all know the person who sets out to lose 20 pounds, does a few weeks of intense workouts, cuts out sugar all together - and by week three is skipping workouts, hitting the candy bowl daily, and acting like the goal they set never existed. We've been that person. The top impediment to achieving our goals is consistency and sustainability, and a lot of that has to do with the way we set goals and our methods for reaching...2025-07-121h 09The Better Basics PodcastWhat Say You 7: Protein Bars, Chest Hypertrophy, GLP-1s, & MoreHot Topic: Tick ChecksWorth It [Viral Exercise Edition]? Japenese Walking TechniqueWhat Say You About [Edition Seven]: The seventh episode of the series! Matt and Dylan have a fun discussion off the cuff on a variety of health and fitness topics, including: protein bars, GLP-1s for losing 20 pounds, the best exercise for chest building a bigger chest, fasted cardio, heels elevated squatting, and RFK Jr's wearables ambition.Q&A: I want to lose 30 pounds, should I prioritize cardio or strength training?2025-07-021h 02The Better Basics Podcast10 Years In: The Gym Lessons You Won't Learn OnlineHot Topic: Sway TestingWorth It? James Clear NewsletterMain Course: It's been over a decade of consistent training for both of us, and while the internet has gotten louder, the basics haven't changed. The algorithms show us what we want to see. But the things that matter are what you learn once you start showing up consistently. We discuss the top things we've learned through doing the hard work, that you won't find scrolling through reels or Tik Tok. Q&A: What's the absolute least I can do to still get results?2025-06-251h 09The Better Basics PodcastThe Best Thing You Can Do to Get and Stay Fit ForeverHot Topic: Coffee is the secret to longevity?Worth It? Thermogenic GummiesMain Course: Everyone in fitness has their "one magical solution" for better health and fitness. We hate it, because health and fitness are incredibly nuanced and at the end of the day, it's really about consistency in lots of little things. That said, we figured it's time to plant our flag. We're discussing the "best" thing you can pursue to get and stay fit. That thing is progressive overload. We discuss the principle, why it matters, and how to use it to get...2025-06-181h 07The Better Basics Podcast10 Foods We Buy Every Damn TimeHot Topic: David Bars & EPGWorth It? Continuous Glucose MonitorsMain Course: Are you tired of influencers on social media posting videos from the grocery store telling you all of the things to be afraid of? WE ARE TOO. Grocery shopping can be tough, especially when you have health and fitness goals. Matt and Dylan discuss the 10 things that they buy every time they go to the grocery store to give you some ideas. If these things aren't for you, the principles they discuss should help to come up with your own list of staples...2025-06-111h 10The Better Basics PodcastWhat the Heck Should I Spend My Time Tracking?Hot Topic: Strength Training Improves Mood & Gut HealthWorth It? Carbon/MyFitnessPal (Macro Trackers)Main Course: In health and fitness, you can track and measure just about anything. From your calories, to your weight, to your workout, to your sleep. There's a new gadget and new way to turn tracking into a full-time job. Ain't nobody got time for that. Matt and Dylan discuss what's actually worth tracking to achieve your goals and which things just cause problems.Q&A: A friend recommended I start keto to lose 10 lbs before my daughter’s we...2025-06-041h 16The Better Basics PodcastHow To Make Your Outdoors Exercise EffectiveHot Topic: Is kiwi a magic solution for better sleep?Worth It? Saguaro Shoes (Barefoot Shoes for Kids)Main Course: With summer right around the corner, the days are longer and warmer. More daylight, sunshine, and hot temps make for an awesome opportunity to take your exercise outdoors. Outside exercise has tons of co-benefits that you can't find in the gym. But with all that opportunity comes lots of confusion about what to do that's actually effective. Matt and Dylan discuss the benefits of taking your training outdoors and what to do to continue building...2025-05-281h 05The Better Basics PodcastOverrated/Underrated in Health & FitnessHot Topic: More Sex = Longer Life? #Episode69Worth It? FitbitMain Course: Matt and Dylan defend whether trendy topics and strategies in health, fitness, and nutrition are overrated or underrated, including: unilateral exercises for hypertrophy, training to failure, electrolytes, wearable "recovery" scores, trap-bar deadlifts, direct ab work for aesthetics, and yoga.Q&A: If you could make one food calorie free what would it be?2025-05-211h 13The Better Basics PodcastThe ‘Bro-ification’ of Wellness: Is Popular Fitness Losing The Plot?Hot Topic: Steroids, Placebos, and the Power of the MindWorth It? [Viral Exercise Edition]: 100 KB Swing ChallengeMain Course: The health and fitness space has gone big time bro. You know the vibe, if you’re not waking up at 4am, meditating in a cold plunge, and doing 100 push-ups before breakfast, are you even trying to be healthy? While not all of this is bad, it's certainly not for everyone. Especially those of us that just want to be stronger, fitter, and healthier. The problem is that most of the content we're fed isn't ab...2025-05-141h 03The Better Basics PodcastThe Hills We Will Die OnHot Topic: Fart WalksWorth It? [Viral Exercise Edition]: Hip ThrustsMain Course: Last week's episode explored a handful of things that Matt and Dylan changed their mind about in the health and fitness world. It's incredibly important to remain curious and to be willing to change your mind when new information becomes available. That said, there are a few things that feel incredibly certain. Matt and Dylan explore the things that they are unlikely to ever change their mind about to give you a foundation for all the other things you'll face in the...2025-05-071h 04The Better Basics PodcastTurns Out, We We're WrongHot Topic: The Twinkie DietWorth It [Viral Exercise Edition]: Kettlebell ComplexesMain 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...2025-04-301h 04The Better Basics PodcastWhat Say You About (Insert Health Topic Here)? Edition SixHot Topic: Bigger biceps, longer life?Worth It? Yogurt DrinksWhat Say You About [Edition Six]: the sixth episode of the series! Matt and Dylan have a fun discussion off the cuff on a variety of health and fitness topics, including: audio books, using AI to create workout programs, morning routines, forest bathing, walking pads, and reverse running. Q&A: What do you guys think about using the smith machine?2025-04-2354 minThe Better Basics PodcastTrain to Kick Butt at Golf, Pickleball, & LifeHot Topic: The new season of Black Mirror and the mental cost of overstimulating mediaWorth It? (Viral Exercise Edition): The 3-2-1 MethodMain Course: Training for athletic performance is important for all athletes (golfers included) and ALL PEOPLE. Whether you want to run faster, hit the golf ball straighter and farther, or pick up your kids, rake your leaves, or vacuum the house without getting hurt - it’s critically important. It will make you feel better, younger, and live longer better. Matt and Dylan explore the topic of athletic training through the le...2025-04-161h 02The Better Basics PodcastSpend $1,000 (or less) to Get and Stay Fit FOREVERHot Topic: Health and fitness misinformation from top podcasterWorth It? Goodles, Banza Mac & CheeseMain Course: Having a home gym, no matter how basic or advanced, is a cheat code for your health and fitness. Consistency and sustainability and the recipe for getting and staying fit. A top form of resistance is the time is takes to go to and from the gym. A home gym gets rid of that resistance to make exercise as accessible as possible. Matt and Dylan both build a home gym for 2025-04-091h 06The Better Basics PodcastImprove Your Life By Doing More Hard ShitHot Topic: Intermittent fasting is no healthier than caloric restrictionWorth It? Weighted VestsMain Course: Life isn't always easy, but for most people it's way to comfortable. We're wired to seek comfort, but in our modern world that's becoming a huge problem. Everything is optimized for ease: food delivery, constant entertainment in your pocket, climate-controlled everything. While some of this is great, too much is an epidemic. It's making us less healthy, more anxious, less resilient, and without purpose. So, what can we do about it? Intentionally pursue hard shit. Matt and Dylan discuss...2025-04-021h 11The Better Basics PodcastImprove Your Life By Doing More Hard ShitHot Topic: Intermittent fasting is no healthier than caloric restrictionWorth It? Weighted VestsMain Course: Life isn't always easy, but for most people it's way to comfortable. We're wired to seek comfort, but in our modern world that's becoming a huge problem. Everything is optimized for ease: food delivery, constant entertainment in your pocket, climate-controlled everything. While some of this is great, too much is an epidemic. It's making us less healthy, more anxious, less resilient, and without purpose. So, what can we do about it? Intentionally pursue hard shit. Matt and Dylan discuss...2025-04-021h 11The Better Basics PodcastDebunked: The Fitness Myths We're Asked About RegularlyHot Topic: Heavy metals in Girl Scout cookies?Worth It? TheragunThere are so many myths and misunderstandings in the world of health and fitness. It's the hardest part about getting things right. Distractions, confusion, and conflicting information make it really hard to know what's right and wrong. Matt and Dylan kickoff the "Debunked" series where they address the things that they're constantly seeing, hearing, and being asked about by clients, friends, and family - including: the importance of soreness, the best cardio exercises for fat loss, the best time to eat your food, and...2025-03-261h 00The Better Basics PodcastFitness Trends Worth FollowingHot Topic: The fat burning zoneWorth It? Fat burnersMain Course: There are SO MANY fitness trends. Lots of them are simply catchy, attract eyeballs, and easy to market. Others are easy to implement, but offer little benefit. Some are way more expensive than the benefits they yield. Matt and Dylan discuss six fitness trends that are actually worth pursuing. Where the bang meets the buck. Where it's worth your time and and/or investment.Q&A: If you were just getting back into fitness and had $100 to spend, what would you...2025-03-191h 04The Better Basics PodcastWhat Does it Mean to Be Healthy (2025)?Hot Topic: Swearing improves gym performanceWorth It? Olipop, Poppi"What does it mean to be healthy?". What a doozy of a question to ask ourselves. The answer can (and really should) be different for everyone. This is a once per year episode where Matt and Dylan have a go at answering it with regard to their focuses and where they're at in their lives. They don't intend for any of it to be prescriptive, but rather offer some food for thought for others to consider in answering the question themselves.Q&A...2025-03-121h 08The Better Basics PodcastDo These Things Now to Get Your Summer Bod RockingHot Topic: New study on the benefits of cold plungeWorth It? Lifting BeltsAt The Better Basics Podcast, we like to focus on the holistic benefits of fitness and nutrition, but at the end of the day - a lot of us ultimately want to look better. Summer is a few short months away. Maybe we want to lean out or put on some muscle for that first day at the pool. If you have aesthetic based goals, this episode is for you. Don't take the shortcuts or fall for the "30 day" programs. Follow...2025-03-051h 06The Better Basics PodcastManaging Stress to Unlock Your WellbeingHot Topic: Overtraining is bad for your body and your brainWorth It? Lifting strapsStress is something that we all deal with all of the time. The way that it impacts us is complicated, the way that we deal with it even more so. And it's having major impacts on our overall health. Some stressors are big, but most of them are tiny nuisances that add up and take us down overtime. Matt and Dylan discuss stress, the way it manifests, and different approaches for dealing with it that can ultimately improve our health...2025-02-261h 17The Better Basics PodcastFrom the Couch to Better Fitness (Strength & Cardio)Hot Topic: The link between sugar consumption and healthWorth It? (Viral Exercise Edition): PilerDriver Handstand Pushups LOLHave you fallen into a lull with your health and fitness? Finding yourself on the couch and never in the gym? This is the case for SO many people. And when most people decide to get back to it, they pursue it the wrong way. Matt and Dylan discuss what typically goes wrong when people find the motivation to get back into fitness. They offer advice for both strength training and running to ensure the next time...2025-02-191h 02The Better Basics PodcastWhat Say You About (Insert Health Topic Here)? Edition FiveHot Topic: Do cheat reps build muscle?Worth It?: ProbioticsWhat Say You About [Edition Five]: the fifth episode of the series! Matt and Dylan have a fun discussion off the cuff on a variety of health and fitness topics, including: Eating after 9 PM, Working out on vacation, Nuts as a health food, Olympic weightlifting, Corporations funding public health and nutrition research, and Swimming for cardio.Q&A: What do you guys think about HIIT?2025-02-121h 00The Better Basics PodcastBuilding A Health & Fitness Playbook (Super Bowl Draft Edition)Hot Topic: Fitness level matters more than weight for longevity
Worth It (Viral Exercise Edition): Landmine Sissy Squat
Matt and Dylan love a good competition. They're back to draft a winning health and fitness playbook, with players from the following categories: best protein source, go-to workout for general health, recovery strategy, game day healthy snack, underrated fitness hack, and a wildcard pick. Which lineup is the Super Bowl winning lineup?
Q&A: Who wins the Super Bowl? (With a fun fitness-related wager)2025-02-0555 minThe Better Basics PodcastDo These 10 Simple Things To Help Lose WeightHot Topic: Do Rob Schneider feature films cause oil spills?
Worth It? Greens Powders
We're a month into 2025, and there are lots to us that have weight loss goals. Maybe you've tried before with some success but ultimately put the weight back on. Maybe you've been trying but not seeing the results you want. At the end of the day, weight loss (and more importantly fat loss) is confusing with all of the different marketing ploys and crazy assertions that "this thing" or "that thing" is the magic solution. Weight loss is actually quite simple...2025-01-291h 05The Better Basics PodcastWTF Is Actually Up With Seed Oils?Hot Topic: New study shows that high protein diets improve healthy aging
Worth It? Lacrosse Ball
Everyone in the health and wellness space has a STRONG opinion on seed oils, typically falling on the GOOD side or BAD side. It gets confusing knowing where the truth lies, and it's easy to side with the person you like and trust. As is the case with most things in health, it's an incredibly nuanced topic. Matt and Dylan discuss what seed oils are, what the science says, why they're such a hot topic, and whether they're actually...2025-01-221h 10The Better Basics PodcastDefining "Healthy" Weight & Why It's ImportantHot Topic: Is healthy obesity a misnomer?
Worth It? Taco Bell Chicken Nuggets
The physical health implications of body weight can be confusing. What the heck is BMI? What does it tells us about body fat? What should I actually be paying attention to? And why does my weight impact my physical health? Matt and Dylan answer these questions and dive into a nuanced discussion around weight and health.
Q&A: Can I build my chest doing only pushups?2025-01-1557 minThe Better Basics PodcastRoadmap for Building Your Own Workout ProgramHot Topic: Here’s why not having time to exercise is demonstrably irrational
Worth It? Alpha Brain (Nootropics)
Writing a workout program is a science and an art. What goes into designing an effective strength training program and how can you leverage these principles to put one together yourself? Matt and Dylan discuss and provide a roadmap for you to build your own strength training program specific to your fat loss and muscle building goals.
Q&A: How do you program mobility into your training?2025-01-081h 13The Better Basics PodcastNew Year’s Resolutions Stink. Do These Things Instead for a Better 2025.Hot Topic: New Year's resolutions. Why do we give up on them so quickly?
Worth It? Atomic Habits by James Clear
9/10 New Year's resolutions fail within the first two weeks. The average health and fitness related resolution lasts 19 days on average. These things just don't work. So, how can we harness the motivation that comes with the turn of the new year to ensure that our goals and habits are in alignment with the person we want to become? Matt and Dylan explore the pitfalls in resolutions and some strategies to ensure that this year...2025-01-011h 05The Better Basics PodcastHealth, Fitness, & Personal Reflections on 2024It's been a wild year! 48 straight weeks of episodes. We're having a ton of fun and are grateful for all of the support. Matt and Dylan discuss their reflections on 2024, the state of the health and fitness industry, and expectations for 2025. 2024-12-2549 minThe Better Basics PodcastEat All Your Vitamins and Minerals (No Supplements Needed)Hot Topic: Eli Lilly's GLP-1 "Zepbound" as a Treatment for Addiction?
Worth It? Magic Spoon Cereal
Main Course: It's incredibly important that we leverage our diet to get the important vitamins and minerals that we need to live a healthy life. Supplements are fine in some contexts, but food is where it's at. It's cheaper, tastier, and your body uses it better. Matt and Dylan cover many of the essential vitamins and minerals that we need to feel great and perform great. They share the things that most people are deficient in, and the big...2024-12-181h 06The Better Basics PodcastWhat Say You About (Insert Health Topic Here)? Edition FourHot Topic: Experts say ‘clean’ eating has a dirty little secret
Worth It? Happy Lamps
What Say You About [Edition Four]: The fourth episode of the series! Matt and Dylan have a fun discussion off the cuff on a variety of health and fitness topics, including: the 30-30-3 diet, sauna after exercise, 5x5 training, RFK Jr and MAHA, the death of the UHC CEO, low-fat dairy, and BCAAs.
Q&A: Free weights or machines?2024-12-111h 09The Better Basics PodcastWhat To Do When You Get Hurt & How To Prevent InjuriesHot Topic: What you should know about the potato diet
Worth It?: At-Home Pull Up Bar
Whether you’re a seasoned strength training veteran or relatively new to fitness, the risk of injury is there for all of us. Not only in the gym, but also when we bend down to garden, pick up a heavy bag of groceries, or join the 4th of July kickball game. And when you do get hurt, it’s not fun at all. The physical pain is obvious, but there’s also the emotional toll of frustration, anger, and annoya...2024-12-041h 00The Better Basics PodcastHow to Have a Healthy Holiday SeasonHot Topic: The Endless Bowl of Soup Study
Worth It? Adjustable Dumbbells (Nuobell & Powerblock)
The holiday season can feel daunting to those of us trying to improve our health and fitness. We're faced with lots of temptations that feel like they're going to get us off track. It's important not to let our health ambitions get in the way of the most important parts of this time of year: family, friends, community, love, etc. Matt and Dylan discuss how to enjoy yourself and strategies for approaching nutrition, fitness, and mental health during the holidays.
2024-11-2759 minThe Better Basics PodcastOur Worst Health & Fitness Mistakes and Lessons LearnedHot Topic: Get Off the Couch: Another Study Shows Sitting’s Health Dangers
Worth It: SodaStream
Our Worst Health & Fitness Mistakes and Lessons Learned
It’s really easy to buy in to the millions of suggestions being promoted by health and fitness “experts” and influencers. It’s impossible not to see it and it’s easy to be convinced. It’s led to Matt and Dylan making MANY mistakes. They share where they went wrong, and their lessons learned, to save you some time, money, and effort.
Q&A: I’m training two day...2024-11-2059 minThe Better Basics PodcastRaise Active Kids by Being an Active ParentHot Topic: The Age of (Mis)Information
Worth It? Ninja Creami
The macro trends tell us that kids are in crisis. They are more depressed and overweight than ever before. And one of the key contributing factors, is that they're not moving nearly enough. 80% of kids aren't meeting the U.S. recommendation for daily movement. Matt and Dylan discuss why being a model for activity is critical and how to make it happen.
Q&A: I hate single-arm dumbbell rows. What can I do to overcome the dread every time it's programmed into...2024-11-131h 04The Better Basics PodcastElection Night Health & Fitness DebateHot Topic: Is sparkling water as hydrating as still water?
Worth It? Angles90 Grips
It's election night in America! In the spirit of this night, Matt and Dylan debate some hot topics in health and fitness and come to some conclusions on where the voters stand on each issue. They discuss topics from strength training vs cardio to calorie counting vs intuitive eating.2024-11-061h 01The Better Basics PodcastUnilateral Training 101Hot Topic: Fit students have 3x higher odds of good grades
Worth It? Creatine Gummies
Most training programs are heavy on the bilateral movements. The traditional barbell back squats, bench press, etc. get all the attention. And with good reason. But unilateral exercises deserve equal attention. Matt and Dylan dive into unilateral training, the benefits, their favorite exercises, and how to incorporate it. They conclude by busting a few myths and providing some practical tips and takeaways.
Q&A: How are you guys training right now?2024-10-301h 00The Better Basics PodcastFitness Through the Ages: How to Train Optimally at Every Stage of LifeHot Topic: Weekend Warrior Workouts: Here’s Why It’s Still a Win
Worth It? Factor Meals
Training and exercise is vitally important to us throughout our lives. From crawling around and playing to lifting weights to walking and getting our heart rate up, different periods of our lives offer different opportunities for growth. Matt and Dylan explore fitness through the ages and discuss the optimal way to train from cradle to grave. They offer tips to apply to your own life and things to think about as it relates to your kids and grandkids.
2024-10-231h 05The Better Basics PodcastMedium Rocks: The Next 5 Things to Focus OnHot Topic: Golden lettuce and GMO health foods
In Episode 33, we discussed the BIG rocks. The 5 things you must be doing consistently before you spend a penny on health and fitness. If you haven't listened to that, go back and start there! In this episode, we build on the list by introducing the medium-large rocks. The next 5 things you should consider adding to your routine to improve it further. We discuss sleep quality, environmental exposures, and more.
Q&A: What do you guys eat for breakfast?2024-10-1659 minThe Better Basics PodcastWhat Say You About (Insert Health Topic Here)? Edition ThreeHot Topic: Most people worldwide are deficient in micronutrients
What Say You About? [Edition Three]: The third episode of the series! Matt and Dylan question each other and have a fun discussion off the cuff on a variety of health and fitness topics, including: The Smith Machine, Lifting to Failure, Calorie/Macro Trackers, Slowing Tempo to Increase Intensity, Plant-Based Milk, Coffee Enemas, and Weighted Vests.
Q&A: What are pilates and what are the benefits?2024-10-0958 minThe Better Basics PodcastHow To Ensure Your diet Is EffectiveHot Topic: Fasting isn't magic for autophagy
Enough of the Diet rollercoasters! How do we ensure that we actually stick to healthy eating? We stay away from "Diets" and we follow some simple principles for a good "diet". Matt and Dylan discuss and share the template for consistently sticking to healthy eating patterns to achieve health and fitness goals.
Q&A: What are your health and fitness book recommendations?2024-10-0256 minThe Better Basics PodcastHow To Ensure Your Workouts Are EffectiveHot Topic: Amazon’s Return To Office, Beer, & Loneliness
How do we ensure that our workouts are effective each time we show up at the gym and throughout our fitness journey? There are a few key pillars that we must get right to keep progressing. Matt and Dylan discuss and share the template for consistently effective workouts and progress.
Q&A: Is butter good or bad and should I be adding it to my coffee?2024-09-2557 minThe Better Basics PodcastExercise "Fantasy" Draft for Building Your Own ProgramHot Topic: Ketogenic diet may reduce friendly gut bacteria and raise cholesterol levels
It’s football season, baby! In the spirit of one of our favorite times of year, we’re doing a fantasy draft of our favorite exercises. We discuss the best (in our opinion) exercises for unilateral lower body, bilateral lower body, push, pull, delts, biceps, triceps, and core. Get out a pad of paper, write these down, and you’ve got yourself an awesome gym program to run for the next 12+ weeks.
Q&A: I heard protein shakes basically just get converted into su...2024-09-181h 17The Better Basics Podcast5 Things You MUST Be Doing Before Spending $$$ on Health & FitnessHot Topic: It’s time for parents to learn manners around phone use
People LOVE to spend money on health and fitness. It’s so easy to believe that “THIS” is going to be the thing to help me lose weight, build muscle, or live longer. We’re guilty of it, and I’m sure you have been at some point too. But, every penny spent is a penny wasted unless you have the big rocks in place first. These five things are the BIGGEST rocks, the boulders. The foundation of good health and fitness. Do these consistently...2024-09-111h 04The Better Basics PodcastThe Power of "And" in Health & FitnessHot Topic: Star sweat: Can astrology help you get the body you were born for?
The world has become so binary. This OR That. Everyone has camp and hill to die on. But, what if we dropped the "or" for an "and", and started to accept that multiple things can be true at the same time? We think the world would be a better place. AND, that your health and fitness would improve because of it. Matt and Dylan explore health and fitness topics that are typically controversially, and explore the nuances of why both things are...2024-09-0449 minThe Better Basics PodcastOvercoming the Top 10 Health & Fitness FearsHot Topic: Gaining is hard, maintaining is easy
When it comes to the pursuit of anything new or challenging, there are always fears that can get in the way. This is especially true in health and fitness. Matt and Dylan explore their top 10 fears that prevent people from starting, restarting, or continuing their health and fitness journeys. Fear of failure, judgment, change, high costs, and much more! Where do they come from and what can we do to overcome them?
Q&A: What is a dirty bulk and clean bulk and how do I bulk c...2024-08-281h 09The Better Basics PodcastThe TOP Rule to Follow in Health & FitnessHot Topic: The Poor Man’s Ozempic
The TOP rule you should follow in health and fitness is the 80/20 rule. Do your best to make the best decision 80% of the time. Matt and Dylan discuss how to apply this rule to diet, fitness, and mindset - to provide actionable ways to make “being healthy” a whole lot easier. They also discuss the Pareto Principle, a second 80/20 rule, that’s all about finding and moving the biggest rocks to get the most important results.
Q&A: What’s the point of a superset?2024-08-2150 minThe Better Basics PodcastWhat Say You About (Insert Health Topic Here)? Edition TwoHot Topic: Matt's Mobile Phone Dilemma
What Say You About? [Edition Two]: The second episode of the series! Matt and Dylan question each other and have a fun discussion off the cuff on a variety of health and fitness topics, including: Burpees, Push/Pull/Legs Splits, Protein Bars, Coffee as a Preworkout, 30-30-30 Diet Method, Farmer's Carries, Peloton Bikes, and Home Workouts.
Q&A: How do I build a juicy booty?2024-08-1452 minThe Better Basics Podcast10 Workout Cues Gone WrongHot Topic: Instagramming before your sets reduces lifting performance
We've heard them all before. Chest up! Tighten your core! Lift through your heels! While all workout cues are well intentioned and have a purpose, they are often misapplied or misunderstood. Matt and Dylan discuss the top 10 workout cues, why they're good and bad, and how to use them effectively.
Q&A: I'm intermittent fasting for calorie restriction. Should I keep doing it?2024-08-0758 minThe Better Basics Podcast15 Exercise Misconceptions DebunkedHot Topic: Heavy resistance training at retirement age induces 4 year lasting beneficial effects in muscle strength
It's really easy to get confused about truth and myth in the world of fitness. Dylan and Matt have both been duped by most of these ideas and take a dive into the top 15 misconceptions about exercise. Does muscle turn into fat if you stop working out? Is soreness an indicator of a good workout? They tackle these ideas and many more to set the facts straight on confusing topics that are commonly communicated and understood in the fitness space.
2024-07-3155 minThe Better Basics Podcast5 Ways to Train to Achieve Max Health and FitnessHot Topic: Insufficient sleep undermines dietary efforts to lose fat
There are 5 key categories of focus when it comes to training and each offer unique benefits. You can picture them on a Venn diagram, with lots of crossover, but there's a benefit to focusing on each of them in your annual training calendar. We talk about strength, hypertrophy, longevity, function, and performance and highlight the benefits of each and how to pursue them.
Q&A: I’ve switched from being a sweaty runner to more lifting but don’t feel like I’m getting the same q...2024-07-2446 minThe Better Basics Podcast25 Things To Improve Your Health ImmediatelyRIP to Fitness OG Richard Simmons
25% of the way to 100 episodes! To celebrate, Matt and Dylan discuss 25 simple things you can do to improve your health immediately. Everything is free or low cost, and will benefit your health instantly.
Q&A: Tips for post-workout recovery?2024-07-171h 08The Better Basics PodcastPitfalls of Not Having a Training ProgramHot Topic: Exercising and affirmations done together is good for your brain health?
You can go for a jog, hit a few weights, or simply move a bit more and it will be better for your health than doing nothing at all. But, if you have a specific goal (live longer, lose weight, get stronger, look better, run faster...and on and on) it's critical to have a plan and a program to help you meet that goal. Matt and Dylan discuss the pitfalls of simply "exercising" versus "training" with a program and plan.
Q...2024-07-1041 minThe Better Basics PodcastPros & Cons of Popular DietsHot Topic: Dancing is the Best Exercise for Curing Depression
Diets often gain popularity because of their weight loss promises. And while they sometimes work in the short term, are they actually effective, healthy, and good to pursue? They all have pros and cons that anyone considering a diet should be aware of. At the end of the day, the best plan for nutrition is the one that's sustainable. Matt and Dylan explore some of the most popular diet trends including keto/low-carb, vegan, paleo, fasting, and more.
Q&A: What's the difference between processed...2024-07-0353 minThe Better Basics PodcastPros & Cons of Popular Fitness TrendsHot Topic: The Cure for Hiccups Exists (And It's Free)
Things that are trendy oftentimes don't work. They gain attention because they're novel, look cool, or are promoted by someone we like. And there's tons of popular ways to train that it gets confusing to know what works and what doesn't. All exercise has its merits, but there are pros and cons. Especially, with the trendy stuff. Matt and Dylan explore some of the most searched fitness/training topics including calisthenics, workout snacks, 75 Hard, and more - and discuss the good and the bad in each.
2024-06-2653 minThe Better Basics PodcastWhat Say You About (Insert Health Topic Here)?Hot Topic: Why It Was Easier to Be Skinny in the 1980s - A new study finds that people today who eat and exercise the same amount as people 20 years ago are still fatter.
What Say You About? [Edition One]: The first in a series of episodes where Matt and Dylan question each other and have a fun discussion off the cuff on a variety of health and fitness topics, including: Barefoot Shoes, Suspension Trainers, Fitness Trackers, Smart Scales, Fitness Challenges, Organ Meats, The 12-3-30 Cardio Routine, and Foam Rolling.
Q&A: What's the be...2024-06-1959 minThe Better Basics PodcastHow to Bounce Back After a Long WeekendHot Topic: The Planetary Health Diet makes you 30% less likely to die?
Did you have too much fun over the weekend? Returning from a vacation? Sometimes, these breaks are necessary, and it's okay to stray a bit from your "healthy" habits. In fact, having a little fun should be part of a healthy lifestyle. Matt and Dylan discuss strategies for going on a trip and returning from a trip to help you leave the guilt aside and not fall of the wagon all together.
Q&A: What's a bulk and cut and how do you...2024-06-1254 minThe Better Basics PodcastTop Ways to Fix Your Gut HealthHot Topic: BMI is out, Body Comp is in
We wanted to call this episode "Gut Health Masterclass" because that's what a good influencer would do. But really, the mastery is pretty basic, especially for the gut problems that the majority of people are dealing with. Gut problems are incredibly prominent, which means there's a huge market for the "Gut Masters" to sell you stuff to fix your problems. As a result, there's a lot of B.S. out there. Matt and Dylan cover eight things that should be on the top of your list for resolving...2024-06-0555 minThe Better Basics PodcastTop 5 Strategies for Staying Fit While Managing a Busy LifestyleHot Topic: Phalates in Fairlife Protein Milk
Life is busy. And it's easy to push fitness and nutrition to the side when other priorities pile up. If fitness and nutrition aren't the first or even fifth most important thing in your life, what can you do to get and stay fit? Matt and Dylan discuss strategies for fitting fitness and nutrition into a busy lifestyle, including: how to prioritize it and why it's important, investing in basic home equipment, making healthy food more convenient, making life a bit harder (on purpose), and having the right plan.
2024-05-2947 minThe Better Basics PodcastTips for Healthier Eating Made EasyHot Topic: Senior Citizens are Poisoning Themselves with Weed
Foods that are less healthy are often significantly more convenient. A packaged bag of chips, a frozen pizza, a pop through the drive-thru. Healthy eating can feel tough, and let's face it, chips and pizza are delicious. So, how can we continue to eat what we like while improve the nutritional quality of it AND make it easy? Matt and Dylan discuss tips for making healthier eating easier, including easy options for protein and fiber, their daily staple, and ways to improve those trips to the drive-thru.
2024-05-221h 10The Better Basics PodcastThe 8 Biggest Fitness LiesHot Topic: "Do We Love Our Children?" - Scott Galloway's TED Talk
There is TONS of misinformation out there. With the prevalence of social and short form media, it's never been easier to be misled into the wrong strategies and mindsets for fitness. Matt and Dylan debunk their 8 biggest fitness lies and discuss the nuance around each of them to dispel the myth and provide actionable things to do instead.
1) Strength training makes women bulky
2) It's possible to "tone" your muscles
3) Curls are the best way to build an impressive physique2024-05-1558 minThe Better Basics PodcastWoo Woo for Ordinary Dudes (& Dudettes)Hot Topic of the Week: Prime Sports Drink & PFAS
In the health and wellness world things can get weird. The mental and spiritual. The connection between the brain and the body. The surge in people calling themselves "biohackers". The reality is, there are some interesting things that we can take from all of it. Whether it's backed by legit science or comes from thousand year old tradition. Matt and Dylan discuss the "woo woo" side of health and share some of their favorite practices that fall into this category, including:
1) Perineum sunning (lol, jk)
2024-05-081h 26The Better Basics PodcastCardio: What is it Good For?Hot Topic: New study on strength training versus cardio for fat loss
While it's not optimal for sustainable fat loss (see Episode 13) cardio has a ton of benefits. The top of the list being that doing the right type and amount of cardio will help you live longer. Matt and Dylan discuss the multiple benefits that come with doing cardio, the different types, and practical ways to implement it into your life to reap the most benefits.
Q&A: How do I sculpt my chest and arms?2024-05-0154 minThe Better Basics PodcastCardio Sucks for Fat LossHot Topic of the Week: Coffee
When it comes to losing weight, and more importantly, losing fat, lots of people turn to cardio to shed the pounds. It can work for some in the short term, but it's rarely a winning strategy over the long run. Matt and Dylan discuss why cardio sucks for fat loss, and what you can do instead to not only sustainably cut the fat but also keep it off for good.
Q&A: 1) Are squats and deadlifts bad for me?; 2) How should I warm up to lift weights?
2024-04-241h 07The Better Basics PodcastThe Importance of Seasons in TrainingHot Topic of the Week: Fasted Cardio
Successful training requires a balance of consistency and novelty. Different training modalities also offer different types of health benefits, but it's challenging (if not impossible) to excel at all of them concurrently. How do we think about cycling through the different types of strength training adaptations and types of exercise of the course of the year to maximize the benefits? We discuss a focus on seasons in training and why it's so important.
Q&A: 1) Achieving excellence at strength training and running; 2...2024-04-1750 minThe Better Basics PodcastWhat Does it Mean to Be Healthy?Have you ever thought about what it means to be healthy? What a beast of a topic. Is it defined by a specific diet or workout plan? Does it require certain supplements? What about the health of our minds? This is a conversation that Matt and Dylan plan to have annually. An ever evolving conversation about the pillars of health and the nuances that are missed in attention grabbing, media culture today. From eating healthy, to working out, to mental health - what does it actually mean to be healthy? 2024-04-1033 minThe Better Basics PodcastHeadlines from the Health WorldMedia loves to push dramatic health headlines for eyeballs and clicks. But, they rarely tell the full story and often mislead people into counterintuitive action. In 2024 alone, major publications have told us that diet soda and protein are going to kill us, that corn flakes are going to neuter us, and that time-restricted eating was going to stop our hearts. Matt and Dylan dive into these headlines, discuss the studies that inform them, and break down the nuance so that you can take meaningful action related to the truth about these scary headlines. The episode concludes with the first...2024-04-031h 02The Better Basics PodcastINs and OUTs for 2024Matt and Dylan discuss the health and fitness things that they're in and out on in 2024. Barbell back squats? Volume training or intensity? Convenient foods? Tracking macros? Supplements? Even peanut butter and banana sandwiches?! A discussion on the nuances of each, whether they're IN or OUT, and some food for thought for you to consider this year and beyond.2024-03-2754 minThe Better Basics PodcastIt's Okay to Take a BreakWith spring breaks and summer vacations coming soon, there may be some time away from the gym on the horizon. Once you get into the swing of working out and eating better, it's easy to resist a break in the pursuit of consistency. Matt and Dylan struggled with this early in their lifting journey. They discuss not only how to overcome the anxiety of taking a break, but also the positive physical and mental benefits that come with doing so. It's not only okay to take a break, sometimes it's very good to take a break.2024-03-2026 minThe Better Basics PodcastSupplements (Part 2). The Things That Are Probably Nonsense.Last episode Matt and Dylan discussed some supplements that might be helpful. In this one, they get into the ones that are heavily pushed that offer little to no benefit, and hurt the wallet. In this episode, they discuss.
1) Multivitamins
2) Proprietary Blends
3) BCAAs / EAAs
4) Collagen
5) Preworkout
6) Testosterone Boosters
7) Fat Burners2024-03-131h 02The Better Basics PodcastSupplements (Part 1). The Things That Might Help.Supplements are confusing. With social media influencers making a buck off of recommending the next best thing, it's easy to be convinced that a pill or powder is the solution to your problem (often one that they've convinced you that you have). That said, there are definitely some things that you can consider that might provide a supplemental benefit to your life! In this episode Matt and Dylan discuss.
1) Creatine
2) Fish Oil
3) Protein Powders
4) Essential Amino Acids (EAAs)
5) Fiber
6) Electrolytes
7) Things You Are Deficient In 2024-03-0655 minThe Better Basics PodcastWhy New Year's Resolutions Fail & How to Improve Goal SettingMatt and Dylan suck at New Year's resolutions. And we feel like we aren't alone. If you found yourself motivated at the turn of the New Year but are already off the resolution boat, or are looking for strategies now to reignite your fitness and nutrition goals - this episode is for you! Why do the fail and what can we do to improve them so that we don't fail next time? Let's leave the first 2 months of 2024 in the rearview mirror and get the next 10 months right. 2024-02-2838 minThe Better Basics PodcastYou Just Got To The Gym, Now What?Gym lingo can be confusing for those new to the gym or returning after a break. What's a set and rep? What is progressive overload? What's the difference between volume and intensity? What does it actually mean to strength train? Matt and Dylan discuss, so that as you prepare to workout you're up to speed and prepared to get after it. 2024-02-211h 03The Better Basics PodcastWhat Actually Works in Fitness?Cardio. High intensity interval training. Yoga. Strength Training. Crossfit. Etc. Etc. Etc. All of these provide different benefits, but which is best for your fitness goals? The landscape of fitness is confusing with different information coming from everywhere you look. Dylan and Matt discuss the nuances of different training modalities, with an emphasis on the benefits of strength training, so that you can determine the best option for your goals.2024-02-1455 minThe Better Basics PodcastTop 10 Things for Getting Started with Fitness & NutritionMatt and Dylan discuss their top 10(ish) basic things to implement in your life to improve fitness and nutrition.
Bonus) Beware of "Wellness" Salespeople
1) More More (Walk)
2) Be Present with Your Food
3) Prioritize Protein
4) Drink Enough Water
5) Eat the Rainbow
6) Be Curious
7) Remove Friction
8) Find a Good Strength Training Program
9) Find a Good Trainer and/or Training Partner
10) Basic Exercises are Best
Download the Basic Home strength training program...2024-02-071h 06The Better Basics PodcastWelcome & What The Heck Are We Doing Here?Matt and Dylan set out on a nutrition and fitness journey a decade ago. Ups and downs and all arounds, they're still climbing and inviting you along for the ride. They discuss their respective paths that led to the creation of Better Basics and the opportunity for more nuanced conversation around health that applies to regular people who aren't obsessed with fitness and nutrition.2024-01-3131 min