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Welcome to a (rare) pre-recorded episode of FPF! We'll be back to live episodes starting next week - Wednesday, Oct 14 at 5:30 pm eastern time. In this episode, hosts Eric Trexler and Lauren Colenso-Semple discuss a wide range of topics ranging from viral internet trends and newly discovered animal species to gym filming etiquette and foods that may support sleep. They also examine claims about fiber and inflammation, and answer listener questions about anterior pelvic tilt and tibial torsion. Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 — Intro: TikTok "Communities" 4:38 — New Animal Species and Internet Headlines 7:36 — College "Bed Parties" 12:35 — Filming Etiquette in Fitness Classes 20:40 — Effects of foods and beverages on sleep 32:09 — Fiber, Inflammation, and Gut Health Claims 49:48 — Training Form and Posture

In today’s episode, Drs Eric Trexler and Lauren Colenso-Semple tackle a mix of fitness and wellness claims. They start with a myth-busting look at “runner’s waist” and why running won’t accidentally build bulky obliques. They then unpack misleading muscle-versus-fat health messaging, explain why smartwatch calorie-burn estimates aren’t useful for guiding diet decisions, and take a nuanced look at ashwagandha, covering the evidence, supplement quality, possible interactions, and liver-safety concerns. Join us for a live recording of Front Page Fitness on Wednesdays at 5:30 pm eastern time! Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 - Intro 4:42 - Is “runner’s waist” real? 9:47 - “We have a muscle problem, not a fat problem” 19:20 - Acne patches and smartwatch calorie estimates 33:45 - Is ashwagandha harmful? 56:42 - Wrap-up

Today's episode outline was generated (almost) entirely by listeners. Topics include the first new cat species in over a century, new words added to the dictionary, a particularly gross controversy in Hyrox, more drivel about micromanaging blood glucose, updated testosterone screening guidelines in the US Military, a question about weight gain during vacation, and much more.Join us for a live recording of Front Page Fitness at 5:30 pm eastern time!Front Page Fitness is proudly presented by the MASS Research Reviewmassresearchreview.comChapters00:00 Intro02:02 New words in the dictionary06:57 Discovery of a new wild cat species in Bolivia14:16 Fecal controversy in Hyrox30:18 Reversing pre-diabetes during menopause44:37 Pentagon's new guidelines on testosterone screening55:07 Listener question about vacation weight gain

Today's opening chatter is all about lobster rolls. After that, Lauren and Eric get into this week's headlines. They start with a National Geographic piece on seven science-backed ways to curb appetite without weight-loss drugs, working through the individual tips and the "glucose goddess" framing of natural GLP-1 claims, fiber, and ultra-processed foods. That leads into a broader conversation about the longevity and "optimization" content culture. Two walking headlines follow: one on a walking habit said to boost longevity, and one on the "lymphatic walking" trend and claims about flushing toxins. A listener question from CJ covers the U.S. Army's switch from height-to-weight tables to a waist-to-height ratio for body composition, and its new Army Fitness Test (deadlift, hand-release push-ups, sprint-drag-carry, plank, two-mile run). They close with a listener question from Nicole on the minimum weekly cardio and strength needed to stay healthy on a tight schedule. Join us for a live recording of Front Page Fitness at 5:30 pm eastern time! Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 Intro: the lobster-roll contest 6:57 Seven ways to curb appetite 27:58 The longevity & optimization content trap 31:05 Does this walking habit boost longevity? 37:20 "Lymphatic walking" & detox claims 45:28 Listener Q: the Army's waist-to-height standard 51:17 The new Army Fitness Test 1:02:23 Listener Q: minimum cardio & strength per week 1:08:19 Wrap-up

Trexler and Lauren open with Lauren's return after a mystery 18-hour illness and her travels, followed by a callback to their running guilt-tipping saga — this time being asked to tip at a Canadian grocery-store self-checkout — plus some beverage talk and listener feedback. From there they get into the week's science. The main thread is hydration beyond plain water: an article on water-rich foods and whether you really need to chase a giant-water-bottle hydration goal, and how much fluid we get from food and other sources. They then look at a New York Post story on Eight Sleep's mattress that claims to track your "biological aging" via in-bed sensors, and debate whether it offers anything over a ring or watch, the limits of sleep-tracking wearables, and the health-tech habit of re-solving already-solved problems. Dr. Drew's endorsement of a C15 (pentadecanoic acid) supplement gets an extended breakdown of the marketing claims and how you'd actually design a study to test them. The episode closes on a listener question about fasted training, where they separate fasted training from low energy availability and discuss the topic through an evolutionary lens before wrapping up. Join us for a live recording of Front Page Fitness at 5:30 pm eastern time! Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 Intro: mystery illness & travels 5:02 Guilt-tipping at the self-checkout 12:45 Beverages & listener feedback 15:16 Hydration beyond water 19:34 A mattress that tracks your aging? 36:26 Dr. Drew & the C15 supplement 50:05 Listener Q: is fasted training bad?

In this solo episode, Eric Trexler discusses the latest headlines on health and fitness, focusing on fiber intake, testosterone testing, the utility (and pitfalls) of BMI, and sleep support strategies. Join us for a live recording of Front Page Fitness at 5:30 pm eastern time! Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 00:00 Introduction 02:25 The rise of fibermaxxing and its importance 04:48 Why fiber intake is linked to chronic disease risk 06:10 How much fiber is enough and recommended guidelines 08:04 The role of different fiber types in health 09:30 Fiber for constipation and gut health 14:55 Testosterone testing: when is it necessary? 16:21 Threshold effects of testosterone levels on symptoms 20:38 Belly fat versus BMI in predicting health risks 22:05 Different fat depots and their health implications 26:13 Limitations of BMI and alternative measures 32:45 Diet strategies for better sleep 36:30 Supplements and ingredients for sleep support 43:59 Other dietary factors influencing sleep quality 45:54 Emerging research on sodium, potassium, and sleep 47:44 Live chat interaction & closing remarks

In this episode, Eric & Lauren explore a wide range of topics from the latest trends in influencer culture, new culinary creations from Mountain Dew, the science of sauna bathing & heat shock proteins, the impact of resistance training at any age, the concept of exercise mimetics (or "exercise in a pill"), the effects of vegan diets on weight loss, and much more. Join us for a live recording of Front Page Fitness at 5:30 pm eastern time! Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 00:00 Introduction 03:48 Mountain Dew ice cream 09:00 Gen Z's new insult: Polyester as a pejorative 13:13 Brides and fitness trackers at weddings 18:41 Women doing pull-ups 26:25 New exercise pill that "mimics exercise effects" 40:02 Low-fat vegan diet and weight loss insights 50:29 Heat shock proteins and sauna benefits 01:03:31 Women’s strength training across the lifespan

Lauren shares that the New York Post contacted her about the viral claim that "women can't do pull-ups," which opens a discussion of the data behind it and the factors that go into training for a pull-up. After a detour into "skeleton news" (the first confirmed death by trebuchet), they turn to the headlines: viral Christian men-only gyms, and the growing trend of health-tracker jewelry like smart rings and earrings. The back half leans into the science stories. They look at a conference abstract on AI photo-based calorie tracking and how well these apps estimate calories from a meal, followed by an extended discussion of a Cell Press review on protein intake, aging, and longevity, and how to interpret research drawn from cells, flies, and rodents. They wrap with listener mail — a hippo-themed follow-up to last episode's carnivore-diet segment, and a question about yoga, flexibility, and the claims that surround it, ending on the backstory of Joseph Pilates. Join us for a live recording of Front Page Fitness! We're live every Monday at 5:30 pm eastern time. Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 Intro & the "women can't do pull-ups" story 6:11 Skeleton news: death by trebuchet 13:27 Christian men-only gyms go viral 20:51 Health-tracker jewelry gets fancy 33:48 Can AI photos count your calories? 44:00 Does less protein slow aging? 1:04:05 Listener mail 1:08:30 Yoga claims based on science and/or tradition 1:15:45 Wrap-up

Lauren is back in the US, which kicks off a tangent about her new (third) phone number and the newest "Dunkers" in the donut/soft drink industry. After that, they get into the headlines of the week. First up is "boy kibble," then a Shake Shack guilt-tipping controversy sparks a full rant about tipping culture creeping onto self-service kiosks and app-dependent businesses. After that, a New York Post piece on returning to the gym earns rare praise, followed by a less praise-worthy headline about active recovery. The back half covers a Huffington Post story on a study linking midlife TV watching to later brain shrinkage — interesting but with plenty of potential confounders and limitations. The top headline is a famous doctor (the same "alpha" physician advising RFK Jr. and JD Vance) claiming that toilet paper becomes unnecessary when you adopt his preferred diet. They close with a listener question about protecting your eyesight through a PhD. Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 Intro 4:42 Dr. Pepper Dunkers 8:07 "Boy kibble" 12:18 Guilt-tipping and app-dependent businesses 25:13 Returning to the gym the right way 31:04 Active recovery 38:31 Does midlife TV shrink your brain? 44:04 The carnivore diet & the toilet paper claim 52:07 Protecting your eyesight in a PhD

Lauren interviews Eric about his research on metabolism and energy expenditure. He describes turning down a tenure-track job to move into science communication and then evolutionary anthropology, studying how humans regulate their energy budget. He explains why people get metabolism wrong in both directions — treating it as mysterious and stretching the real person-to-person variation to impossible extremes — and walks through metabolic adaptation, why reverse dieting usually backfires, and the evolutionary logic of the body's "low-power mode." They get into why resting metabolic rate doesn't crater at menopause (the real changes from 20 to 60 are mostly behavioral), how non-exercise activity works and its limits, and what hunter-gatherer and subsistence populations reveal as a kind of "control group" for modern health. He closes with simple public-health advice — sell people on physical activity, find a sustainable calorie-appropriate eating pattern, get enough fiber from whole food sources — and discusses the ongoing debate over the constrained energy expenditure model. Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 From supplements to energy expenditure 7:56 What everyone gets wrong about metabolism 10:12 Metabolic adaptation & reverse dieting 14:13 The evolutionary logic of the energy budget 16:19 Evolutionary head-scratchers 18:25 Metabolism, sex differences & aging 22:35 Non-exercise activity & step counts 28:19 What hunter-gatherers teach us 31:04 The simple public-health message 35:14 The constrained energy model debate 38:26 Wrap-up

A special interview episode: Trexler interviews Lauren about her research at the intersection of exercise, muscle physiology, and women. She explains how she backed into menstrual-cycle research after realizing it was a perceived barrier keeping labs from studying women at all, and why her finding that cycle phase doesn't much affect training adaptations should have opened the door to more research — before the internet "slapped her in the face." They cover which sex differences actually deserve attention (menstrual symptoms, PCOS, endometriosis, pregnancy, postpartum, menopause) versus the over-complication that markets special protocols off single-hormone claims. The heart of the episode is three practical questions — how to train around your menstrual cycle, how to think about hormonal contraceptives, and what to actually do at menopause — with the same nuanced answer each time: track your own response, adjust reactively rather than proactively, and match the tool to the goal. Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 Why study exercise & women's physiology? 9:12 Which sex differences actually matter 12:28 The single-hormone trap 19:49 When bone & DEXA expectations mislead 22:16 Actionable Guidance: training & your menstrual cycle 26:36 Actionable Guidance: hormonal contraceptives 30:39 Actionable Guidance: menopause 35:04 Wrap-up

The last "normal," headline-focused episode before Trexler travels. After the usual Mountain Dew mail — a Baja Blast TikTok and a sticky Australian Mountain Dew candy — they dig into three stories. First, a CNN piece calling strength training a "secret weapon" for women's heart health; they agree the underlying study is solid but the real takeaway is combining resistance training, aerobic activity, and less sedentary time, not any single magic bullet. Second, the push to tax or label ultra-processed foods, where they worry vague definitions and poor categorization could slap warnings on healthy foods like Greek yogurt, and unpack why "food addiction" is more nuanced than headlines suggest. Finally, a NYC "wellness clinic" that rewards healthy habits with perks like Botox and facials, prompting a mixed-bag take on concierge medicine and pay-to-play healthcare. Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 Intro & Mountain Dew mail 8:34 Is strength training a heart-health "secret weapon"? 14:50 Should we tax or label ultra-processed food? 26:08 Is food really "addictive"? 30:44 The complexity of eating behavior 37:00 Botox-for-checkups: the NYC wellness clinic 48:05 Goldfish redemption & wrap-up

Dr. Eric Trexler and Dr. Lauren Colenso-Semple run through the week's health and fitness headlines, starting with Lauren's suspicion that her landlord is poisoning her — and that landlord's confident counter-diagnosis that she's pregnant. The stories: a Huffington Post piece arguing novelty, not more routine, is what's missing from your life; the booming world of "Fido hacking," where owners buy dogs red light beds and AI collars; and research suggesting modern parents' sleep problem is more about perceived quality than actual lost hours. The two fitness segments both push back on sex-specific advice. On the viral claim that women are "squatting wrong," they argue stance comes down to limb proportions and hip anatomy, not sex. On the claim that caffeine hits women differently, they note that body size relative to a flat dose explains far more than estrogen does. They close with Monster-brand pasta and a warning that the show may take a short break due to travel schedules. Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 Intro - Is Lauren's landlord poisoning her? 11:09 The one thing missing from your life 17:55 "Fido hacking": $800 red light for dogs 25:10 Are modern parents really sleep-deprived? 35:42 Are women squatting wrong? 48:26 Does caffeine hit women differently? 1:03:12 Monster pasta 1:07:34 Reddit drama & firing your therapist

In this episode, Eric and Lauren work through a batch of health-and-wellness headlines with their usual skepticism, covering viral "heatwave hacks" (damp sheets, yogurt on windows), a study claiming gossip is "good for you," a doomsday-prepping wellness trend, a face-scanning "longevity mirror" they technically invented, and whether biological-age tests and the famous "blue zones" hold up. Plenty of tangents along the way, including Homo naledi, reality dating shows, and Eric's inability to stay awake during interesting documentaries. Join us for a live recording of Front Page Fitness on Mondays at 5:30 pm eastern time! Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 – Intro 6:35 – Heatwave "hacks" 22:45 – Gossiping is good for you? 26:19 – Tangent: Homo naledi documentary 32:28 – Reality TV 41:51 – The "future of wellness": doomsday prepping meets fitness 49:23 – The "longevity mirror" that scans your face 57:11 – Are biological-age tests actually legit? 1:05:56 – Blue zones: longevity secret or pension fraud? 1:13:06 – Wrap-up

In this episode of Front Page Fitness, Drs. Eric Trexler and Lauren Colenso-Semple run through a grab bag of fitness news, listener follow-ups, and Q&As. They open with a listener taste-test of Mountain Dew donuts and a clarification of their earlier "anxiety bag" segment, then react to M&M's cutting two colors over natural dyes and reminisce about Four Loko and other toxins of the 2010s. From there they check out "grief workout" classes, break down the idea of training for a "curvy" hourglass figure, and question whether a DNA test can really program your workouts. They also work through a "15 things trainers would never do" list, read a Gen Z listener's take on their generation, and chat about social media's downsides. The show wraps with listener questions on whether stomach vacuums shrink your waist and how circuit training stacks up against heavy lifting. Front Page Fitness is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 Intro (Mountain Dew donuts and "anxiety bags") 10:22 M&M's cuts two colors over natural dyes 16:20 Four Loko & the toxins of 2010 19:30 Inside "grief workout" classes 25:38 Building a "curvy" figure 37:51 Can a DNA test program your training? 48:03 "15 things trainers would never do" 54:49 Gen Z speaks 1:02:33 Social media 1:07:34 Do stomach vacuums shrink your waist? 1:10:35 Circuits vs. heavy lifting: what counts? 1:17:44 Sign-off & listener mail