In Moderation

• From DeLoreans to Deadlifts: Why Honesty Beats Hype in Fitness

  We riff on moving mishaps, DeLorean-level jokes, and gummy bear lore, then settle into honest talk about Olympia culture, steroid disclosure, sustainable training, and why therapy complements the gym. Humor lightens the load while we push back on rage-bait fitness and champion skill-building over perfection.• statement furniture, moving chaos, and holiday flexes• host intros, posting habits, and brand deal standards• creatine gummies skepticism and dosing concerns• DeLorean gag meets Back to the Future confession• Olympia overview, divisions, ideals, and drug reality• honesty about enhancements when selling supplements• programs as scaffolding, personalization over copying• calorie literacy and practical estimation skills• living in the gray, missing sessions without spiraling• sleep quirks, boundaries, and real health trade-offs• sweeteners, tattoos, and running jokes as levity• content shift from outrage to joy and utility• people-pleasing, accountability, and seeking therapy• community, smart friends, and kinder self-talkSubscribe. Live long and prosper. Don’t be a dick—especially to yourself.Note from Rob: I have no idea what they talked about this episode, send all complaints to MikeNeedsAPlan Support the showYou can find us on social media here:Rob TiktokRob InstagramLiam TiktokLiam Instagram

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• Gratitude, One Thing at a Time

  What if one small, honest thank-you could break a spiral? We go from laughing about chaotic days and dog-trashing-the-kitchen moments to a surprising mental reset that actually sticks: choose a single, concrete thing to be grateful for and repeat it through your day. David—known as Today I Am Grateful—opens up about hitting a wall, failing at the classic “write three gratitudes” advice, and discovering that one simple, repeatable anchor worked better for an anxious mind than any perfect routine.We dig into the fundamentals that quietly prop up mental health—sleep that isn’t chaotic, food that fuels instead of crashes, hydration that’s more than an afterthought, and movement that fits your body. Then we layer in a practical twist: pair gratitude with something you can touch. A coffee mug. A metal door covered in your kid’s art. A giant crayon. That tactile cue doubles as grounding, so you’re calming your nervous system while steering your thoughts. No toxic positivity here; we talk about holding two truths at once—naming the hard thing and choosing a small gratitude so your brain doesn’t decide everything is terrible.Along the way, we share real-life tactics: using short video for accountability when journals fail, letting community ask the hard “Are you okay?” question, and noticing the tiny joys that sustain us—blue birds, muffins, a pair of glasses you forgot to appreciate. We also explore grief and why loss can deepen gratitude without erasing pain. If you’ve felt overwhelmed by lofty routines, this is your permission to start smaller than small. Pick one word, tie it to something real, and repeat it until your mind begins to scan for better. If this resonates, tap follow, share with a friend who needs a lift, and leave a quick review to help more people find a path back to steady. Support the showYou can find us on social media here:Rob TiktokRob InstagramLiam TiktokLiam Instagram

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• Tank Tolman From Viking Cosplay to Real-World Fitness

  What if your workout felt like a quest instead of a chore? We sit down with creator and coach Tank Tolman to explore how fantasy, play, and small consistent steps can transform the way we approach health. From a childhood stacked with sports to a focused MMA chapter and a later ADHD diagnosis, Tank breaks down why brains like novelty, why light and playful sparring beats bravado, and how cosplay and storytelling can lower the barrier to entry for beginners who’ve never felt welcome in fitness spaces.We dig into the core idea of a “hard why”—the deeply personal reason that outlasts motivation and outshines scale-only goals. Tank shares how he helps first‑timers start at home with simple bodyweight moves and low-equipment circuits, then layers in gamification: daily quests, streaks, and narrative framing that turns movement into something you want to return to. Along the way, we talk Dragon Ball gravity training, weighted vests, and why going from 30% to 70% healthy is often just a handful of easy swaps and short walks—no extreme protocols required. The summit can wait; most of the view shows up halfway up the mountain.There’s more: community over isolation, joy over perfection, and the power of embracing “cringe” as visible happiness. Tank’s world blends bladesmiths, prop makers, and makers who need a boost, showing how creativity and kindness can lift an entire ecosystem. If you’ve ever felt shut out by toxic gym culture or burned by all‑or‑nothing plans, this conversation offers a friendlier map: start small, make it fun, and keep showing up. Subscribe, share this with a friend who needs an easier on‑ramp, and leave a review with your “hard why”—we’ll read our favorites on the show. Support the showYou can find us on social media here:Rob TiktokRob InstagramLiam TiktokLiam Instagram

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• Mindful Eating in a Noisy World

  Ever wonder why some people can leave half a cookie untouched while others can't stop thinking about it? That difference isn't just willpower—it's about the relationship we've built with food, and the good news is that relationship can change.Our conversation dives deep into the journey from disordered eating to food freedom. We explore how the "noise" around food—those constant thoughts and cravings—can transform from "two megaphones on your ears" to simply "an annoying roommate you need to knock on the wall to quiet down." This shift doesn't come from more restriction or perfect eating, but from developing awareness about how food actually makes your body feel.One of the most powerful concepts we discuss is approaching food choices not by asking "How many calories does this have?" but rather "How will I feel after eating this?" This simple reframing helps guide natural moderation without rigid rules. We also challenge the misconception that intuitive eating means eating whatever you want—it's actually a skill that must be developed through practice, like learning to fly a plane.The conversation tackles how research about "dangerous" foods often gets misinterpreted, creating unnecessary fear and stress that might be worse for us than the foods themselves. We break down how statistics about diet soda, processed meats, and other villainized foods often lack context, leading to confusion rather than clarity.Ready to develop a healthier relationship with food? Listen now to discover why sustainable change comes when weight loss becomes the side effect, not the main goal. Your relationship with food doesn't have to be a lifelong struggle—it can be a source of joy and nourishment when approached with mindfulness and moderation. Support the showYou can find us on social media here:Rob TiktokRob InstagramLiam TiktokLiam Instagram

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• Protein-Packed Strategies for Everyday Meals

  Looking to maximize your protein intake without the confusion? We're flipping the script on how we measure nutritional value by examining protein content per calorie rather than by weight—giving you a practical framework for making smarter food choices.Egg whites emerge as the surprising champion with a whopping 22 grams of protein per 100 calories, essentially functioning as pure protein in water form. Close behind are staples like chicken (19g) and Greek yogurt (18g), while plant options like tofu (12g), tempeh (11g), and edamame (10g) offer impressive alternatives for those seeking more plant-based nutrition.Beyond just listing numbers, we share kitchen-tested techniques that transform these ingredients into delicious meals. Learn how to properly press tofu for maximum flavor absorption, repurpose rotisserie chicken bones into flavorful broth for cooking nutrient-rich grains, and create sweet potato breakfast bowls that deliver both satisfaction and nutrition. These aren't complicated chef techniques—they're straightforward methods anyone can implement to elevate everyday cooking.We also tackle the fiber conversation, highlighting often-overlooked sources like whole wheat pasta and legume-based alternatives. Despite common misconceptions about pasta being "empty carbs," these varieties deliver substantial fiber benefits that deserve recognition in any balanced diet.Throughout our discussion runs a refreshing message: nutrition doesn't need to be complicated or stressful. By focusing on incorporating quality protein and fiber sources while maintaining simple habits like regular walking, you create a sustainable foundation for health without the anxiety that often accompanies diet culture. Whether you're tracking macros or simply looking to eat better, these practical insights will help you navigate food choices with confidence and ease. Support the showYou can find us on social media here:Rob TiktokRob InstagramLiam TiktokLiam Instagram

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