In Moderation

What if Thanksgiving didn’t come with a side of guilt? We dive into a saner way to handle the holiday table, where a single boundary—don’t leave the table sick—does more for your well-being than any frantic plan to “burn off” your meal the next day. Along the way, we get delightfully opinionated about dry turkey, mid stuffing, and the eternal debate over mashed potatoes, while keeping the focus on what matters most: people, presenc...

The best diet isn’t a punishment; it’s a set of choices you’ll gladly repeat. We sit down with creator and coach Noah Tanner, who lost 110 pounds and kept it off for four years, to unpack the food swaps and mindset shifts that make weight loss feel doable in real life. No detoxes, no extremes—just practical switches, honest taste tests, and a big focus on fullness, flavor, and portion sanity.

Noah shares the simple moves t...

What if the right light could turn down pain without turning your life upside down? We put red and green light therapy under a bright lens—no fluff, no fearmongering—to figure out what truly helps migraines, fibromyalgia, skin health, and recovery, and what’s just expensive mood lighting. With Avisha from Distilled Science, we dig into the physiology, the real-world dosing, and the mistakes that make promising tools look like magic...

A walking pad hums, soda cans crack, and the jokes fly—but what sticks is a grounded approach to health that actually fits a full life. We hang out with Edin from Evidence Nutrition to unpack how he coaches everyday people and athletes without the noise: simpler plans, less moral panic around food, and real talk about what sustainable change looks like when you work a 9–5 and still want to perform.

We get into the weeds on...

What if the fastest way to stop bingeing is to stop banning foods? Coach Chris Terrell joins us to flip the script on weight loss by focusing on emotional eating, autonomy, and the basics that actually last. He works with people north of 300 pounds who feel written off, and his philosophy is refreshingly doable: master awareness and environment first, then let the numbers serve you—not rule you.

We unpack why “eat the chip...

A car break-in, hospital runs, property drama, and a rogue robot vacuum set the stage for a conversation that swerves from comedy to clarity. Out of the chaos, we dig into why bingeing often isn’t about hunger at all—it’s about autonomy, guilt, and the relief of choosing something no one can take away. That honesty opens the door to a different strategy: feel-first eating that reduces guilt, turns “forbidden” foods into normal choi...

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<...

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 a...

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 barri...

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 ...

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 ...

What happens when the hosts become the guests on their own 100th episode? A wildly entertaining journey through the unexpected origin story of In Moderation.

Mike takes the hosting reins as Liam and Rob reflect on how their paths first crossed through videos debunking health misinformation (it always comes back to Bobby). From Liam's background in sleep medicine to Rob overcoming social anxiety by posting videos durin...

How long will that hot dog cost you? According to groundbreaking research from the University of Michigan, about 35 minutes of your life. But don't worry – that PB&J sandwich you love adds 36 minutes back!

In this fascinating deep dive, we explore the surprising science behind how specific foods either add to or subtract from your lifespan. The findings challenge many common nutritional assumptions: fruits outperf...

Ever feel like your wallet is getting skinnier faster than you are on your weight loss journey? Mike and Rob dive deep into the money pit of fitness marketing, exposing what you actually need to spend on—and what's just clever marketing.

The duo tackles the premium pricing of products like Fairlife milk (spoiler: you're paying triple for just 4g more protein) and bust the myth that organic labels guarantee better...

Ever found yourself stuck at a rest stop, staring at rows of fast food options and wondering if there's any hope for your nutrition goals? Fear not! This episode tackles the eternal challenge of eating well while traveling.

We dive deep into practical strategies anyone can use on the road. From the magic of pre-portioned nut packs to the underrated power of dried fruit (dried pears might just change your life), we sha...

Have you ever wondered why your ears hurt on airplanes, what causes that annoying ringing, or why Q-tips aren't actually recommended for cleaning your ears? Wonder no more! 

This episode features a professional audiologist (who happens to be a Twitch streamer known as Average Girl Games) diving deep into the fascinating world of ear health and hearing. From the intricate anatomy of our ears to practical advice on prot...

Ever wondered what really happens when a forensic pathologist investigates death? Forget everything TV shows have taught you about dark basements and creepy examiners. The reality involves bright laboratories, extensive medical training, and meticulous scientific procedures designed to uncover truth.

In this candid conversation, forensic autopsy technician Julia pulls back the curtain on a profession shrouded in mystery. W...

Ever wonder if your fitness coach is actually a sophisticated AI program pretending to be human? In this eye-opening conversation, we pull back the curtain on the growing problem of influencers using artificial intelligence to sell "personalized" fitness plans to hundreds or even thousands of clients simultaneously.

Mike from "Mike Needs a Plan" joins us to share disturbing industry insights, including ...

Ever wondered what people eat when money is tight or cooking enthusiasm is at an all-time low? This episode dives deep into the fascinating world of "struggle meals" - those budget-friendly dishes that keep us alive when times get tough.

From the humble can of chili (which gets our highest rating, especially when topped with avocado) to questionably "budget-friendly" dishes that require sautéing ginger ...