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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

56:03

Long & Thick Year Review - 2025 Year End Special

The Long & Thick Podcast ·

2026/01/02

We closed out the year by doing something surprisingly simple — and surprisingly hard.Daniel and I walked through 2025 month by month, calling out the moments that actually stuck with us. Some months were packed. Some were quiet. All of them mattered in different ways. From our shared highlight — Japan in February — to the smaller moments we didn’t realize were important until we slowed down and said them out loud, this episode is less about “accomplishments” and more about memory, perspective, and

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37:11

The Long & Thick Christmas Special

The Long & Thick Podcast ·

2025/12/26

This episode has no protocols, no studies, and no actionable health advice — and that’s exactly the point.Daniel and I hit pause on “being helpful” and hit play on embarrassing stories, weird experiences, 2 truths and a lie, and whatever else came up while the mics were hot. If you’ve listened to our 20 Questions episode and enjoyed learning more about who we actually are when we’re not talking training, recovery, or health — this one’s for you. If you’re new here: This is a great place to start if

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58:08

The Long & Thick Feat. Brandon Lee

The Long & Thick Podcast ·

2025/12/19

The Long & Thick Feat. Brandon LeeBrandon Lee (you might know him as Brad Savage or @bitey_boi_actual) joined us for one of our more grounded, honest conversations to date. We walked through Brandon’s full arc — from early life, to military service, to post-military reality — and how fitness became both a stabilizing force and something that needed to be kept in proper perspective. We talked about: How military service shaped his relationship with strength, discipline, and identity The

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47:59

1 Year of Long & Thick: Holidays, Resolutions, &...

The Long & Thick Podcast ·

2025/12/12

One full year of Long & Thick, and somehow we’re still allowed microphones.In this episode, we keep it loose and reflective — talking through: Holiday traditions that actually matter vs. ones we just tolerate Best and worst holiday experiences we’ve had What a dream holiday would look like if logistics, money, and responsibilities didn’t exist Then we pivot into New Year energy: The 3 main things people obsess over every January How to prepare for the annual health & fitness

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44:56

The Long & Thick Holiday Gift Guide: 10 Gifts That...

The Long & Thick Podcast ·

2025/12/05

The Long & Thick Holiday Gift Guide: 10 Gifts That Don’t SuckThis week we’re giving you our Top 10 Gifts for Friends, Family, and Partners — the stuff people will actually use, not the random Amazon gadgets that die in a drawer by February. We break down gifts for every type of person: The lifter who needs straps, chalk, or a new belt The sleep-deprived goblin who needs a Manta mask or white noise The friend who wants to “start meal prepping” but has no clue where to begin The partner

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49:12

The Perks and Science of Not Being a Miserable Bastard

The Long & Thick Podcast ·

2025/11/28

The Perks and Science of Not Being a Miserable Bastard 🦃Thanksgiving episode incoming — and no, it’s not one of those “write three things you’re grateful for and manifest your dream life” situations. We talked about what we’re actually grateful for this year, why gratitude feels weird or fake at first, and how there’s just enough science behind it to make it worth trying without feeling like you’re lying to yourself. (Think: “your brain chills out a bit when you focus on good shit,” not a

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18:58

5trength Show

The Long & Thick Podcast ·

2025/11/21

We filmed this episode right in the heart of Gym 5 moments before Nashville’s first-ever 5trength Show — a hybrid fitness + live music event celebrating strength, longevity, and the community that makes both possible.With leaders like Daniel Colombo, Zack Henderson, Cassandra Grippe, Evan Singleton, Coach Buffalo, and Gym 5 owner Adam Wright, the night featured everything from kettlebell showcases and pull-up battles to deep conversations about why strength training remains the backbone of

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40:29

The Long & Thick Fall Recap

The Long & Thick Podcast ·

2025/11/14

The Long & Thick Fall RecapIn this episode, Daniel and Ronnie sit down to recap what the last few months have involved. There is no noise to sift through in this episode, but rather a means for us to reconnect around the heart of The Long & Thick Podcast and recap the recent Gym 5 Strength Show and more! Be sure to tune in every Friday for a new episode, and as always, please comment, download, and share to help us be better equipped to serve you! Nothing but LOVE L&T

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56:13

Lifting Through It: Kristin Petrony on Women’s...

The Long & Thick Podcast ·

2025/11/07

This week, Kristin Petrony (@krispetronyfit) joins The Long & Thick Podcast to talk about what real strength looks like beyond the barbell. From battling breast cancer and navigating perimenopause to helping women reclaim confidence through lifting, Kristin shares how strength training became her anchor — and how predatory marketing has twisted so much of what women are told about their bodies.We talk training truth, female physiology, and the freedom that comes from taking your power (and your

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53:21

The Long & Thick Feat. Matt Ulawski

The Long & Thick Podcast ·

2025/10/31

In this episode, we sat down with Matt Ulawski, a strength and rehab coach helping combat athletes and everyday lifters stay pain-free, mobile, and high-performing.We cover Matt's story and how he found his way into fitness and helping others. The nature of overtraining and what it can lead to. How to truly utilize the training inputs our bodies need to rehab or stay healthy. The importance of good mentorship and some of his drive and inspiration for the next generation. There is a lot for other

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48:31

The 6 Biggest Roadblocks in Your Health & Wellness...

The Long & Thick Podcast ·

2025/10/24

You’re doing everything right, or so you think…So why do you still feel flat, tight, and off? Do you recognize these 6 things? In this episode, we dive into some of the hidden, and not so hidden things that ca quietly derail your progress. The stuff no one talks about because it isn’t sexy, but it’s what can actually separate long-term progress from burnout. From the things you think are helping you to the ones silently holding you back, we dig into the subtle patterns that limit health, recovery,

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73:49

Cardio 101 with Exercise Physiologist Rory Sutherland

The Long & Thick Podcast ·

2025/10/17

Cardio 101 with Exercise Physiologist Rory SutherlandWe sat down with exercise physiologist Rory Sutherland. Rory is also a performance coach and runs metabolic tests for his company, Sutherly Performance. He is a husband and father, and an all-around badass human being. Our goal was to learn more about Rory and share his story with our listeners while simultaneously educating people about all of the confusing aspects that we hear surrounding cardiorespiratory fitness. Tune in to unpack the basics

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25:26

Training With the Seasons — How Nature Shapes Your...

The Long & Thick Podcast ·

2025/10/10

Training With the Seasons — How Nature Shapes Your FitnessYour training doesn’t exist in a vacuum — it’s part of nature’s rhythm. In this short episode, we break down how the different seasons of the year can (and should) influence your training approach. From sunlight exposure and temperature shifts to seasonal foods and recovery needs, we talk about how aligning your cycles with nature can help you train smarter, not harder. We also reflect on how our routines evolve across the year — and why

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50:09

The Long & Thick Podcast Feat. DJ Murakami

The Long & Thick Podcast ·

2025/10/03

This week on The Long & Thick Podcast, we sit down with DJ Murakami — strength coach, mover, thinker, and master of the unconventional.We dive into: ⚡ DJ’s origin story and the path that shaped his philosophy ⚡ Why unconventional lifts and play teach us more than barbells ever could ⚡ His 3 non-negotiables for health and longevity ⚡ How altered states, microdosing, and consciousness tie into training ⚡ The future of health & wellness culture (spoiler: it’s not just gyms and dumbbells) This

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44:23

The Long & Thick Podcast Feat. Cassandra Grippe |...

The Long & Thick Podcast ·

2025/09/26

The Long & Thick Podcast Feat. Cassandra Grippe | IFBB PROOn this week's episode, we had the chance to sit down and pick the brain of Cassandra Grippe! In this episod,e you'll learn about her origin story and the bumps and turns along the way. We discuss balancing her coaching work, her own training, and all that is involved with being at the highest level of bodybuilding! Discussion around HRT and some history that you may not have known about also comes up...and SO MUCH MORE. We hope

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44:39

20 Questions with Willie Nelson

The Long & Thick Podcast ·

2025/09/19

Sorry folks—Willie wasn’t actually here… just in spirit. We took a detour from our regularly scheduled programming to do something a little different—and honestly, it was a blast. In this episode, we asked each other 10 completely random questions. No prep, no notes, just off-the-cuff conversation and laughter. 🎧 If you like hearing us go off the health and wellness path from time to time, let us know: Should we do more episodes like this? ⚡️Try it yourself: Grab a friend, ask each other 10

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52:25

The Long & Thick Podcast Feat. Sav Hill

The Long & Thick Podcast ·

2025/09/12

The Long & Thick Podcast Feat. Sav HillThis week on The Long & Thick Podcast, we got to sit down and learn more about Savanna Hill, better known as Sav. She is a Nashville native, strength coach, and mobility specialist & so much more as you will come to hear throughout this episode. Sav shares some amazing parts of her story, including her entry into health and wellness, and how it was not all butterflies and rainbows. We had so much fun learning more about Sav and hearing her story,

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28:07

The Long & Thick w/ Doctor Sleep

The Long & Thick Podcast ·

2025/09/05

Not really interviewing Doctor Sleep here (solid movie by the way)This episode is full of fun and laughter as Daniel & Ronnie have a conversation about sleep! Along the way , you'll be learning some tips and tricks that you may not have known about and can try to implement for yourself! We hope you enjoy this episode and share it with someone you think will enjoy it. Be sure to subscribe and tune in as we put new episodes out WEEKLY. We need your help to ensure we can keep this up! So

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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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