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PODCAST

The Long & Thick Podcast

longandthickpod

Ronnie and Daniel sit down to help you navigate the noise and cut through the bullsh*t in the health and wellness space.

health & fitness

All Episodes

47:11

The Long & Thick Podcast Feat. Bianca Vesco

The Long & Thick Podcast ·

2025/08/29

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 &

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55:54

The Long & Thick Podcast Feat. Zack Henderson

The Long & Thick Podcast ·

2025/08/22

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

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28:49

Muscle, Microplastics & Misinformation: Hot Takes w/...

The Long & Thick Podcast ·

2025/08/15

Muscle, Microplastics & Misinformation: Hot Takes w/ Long & ThickIn 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 🔥

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51:25

The Long & Thick Podcast Featuring Molly Morris

The Long & Thick Podcast ·

2025/08/08

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

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28:07

The 4 Buckets of Recovery & Which Ones Matter

The Long & Thick Podcast ·

2025/08/01

🎙️ The 4 Buckets of Recovery & Which Ones MatterThis 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

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54:27

Long, Thick & Thicker with Jason Colley

The Long & Thick Podcast ·

2025/07/25

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

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55:28

What You Actually NEED to Train Thy Bod

The Long & Thick Podcast ·

2025/07/18

🎙️ Episode 19 – What You Actually NEED to Train Thy BodThis 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,

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30:36

The Long & Thick Podcast: Our First Question and...

The Long & Thick Podcast ·

2025/07/11

🎙️ 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

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29:04

Don't Be a Fuck

The Long & Thick Podcast ·

2025/07/04

🎙️ Episode 17 – Don't Be a FuckIn 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

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57:21

Cardio 101: Long and Thick Flavored

The Long & Thick Podcast ·

2025/06/27

🎙️ Episode 16 – Cardio 101: Long and Thick FlavoredThis 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

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49:02

No Plan? No Progress.

The Long & Thick Podcast ·

2025/06/20

🎙️ 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

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52:24

The Long & Thick of an Injury: Part III - From Rehab...

The Long & Thick Podcast ·

2025/06/13

🎙️ Episode 14 – From Rehab to Savage: Your Comeback BlueprintYou’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

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27:54

The Long & Thick of an Injury: Part II

The Long & Thick Podcast ·

2025/06/06

🎙️ Episode 13 – The Long & Thick of an Injury: Part IIInjury 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

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47:29

The Long & Thick of an Injury : Part I

The Long & Thick Podcast ·

2025/05/30

🎙️ Episode 12 – The Long & Thick of an Injury : Part IWelcome 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

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01:22:12

We Went to Japan for 10 Days and Came Back Different

The Long & Thick Podcast ·

2025/05/23

🎙️ Episode 11 – We Went to Japan for 10 Days and Came Back DifferentIn 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

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49:35

Why You Feel Empty Even When You’re Hitting the Gym

The Long & Thick Podcast ·

2025/05/16

🎙️ Episode 10 – Why You Feel Empty Even When You’re Hitting the GymIn 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

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42:05

You Don’t Suck at Time Management—You Just Have No...

The Long & Thick Podcast ·

2025/05/09

🎙️ Episode 9 – You Don’t Suck at Time Management—You Just Have No SystemThis 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

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47:24

Digestion, Trauma, and the Butthole Origin Story

The Long & Thick Podcast ·

2025/05/02

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

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45:08

Cheap, Effective, Proven: The Supplement Starter Pack

The Long & Thick Podcast ·

2025/04/25

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

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47:30

Calories, Cravings & Why You Still Feel Like Sh*t

The Long & Thick Podcast ·

2025/04/18

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

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