Alex and Abbie have been lacing up their shoes and heading into the woods, and in this episode, they're taking you along for the ride. Trail running has become one of their favorite ways to move and decompress, and today they're breaking down everything you need to know to get started, stay safe and actually enjoy it.

Together they walk through the gear you actually need (trail shoes are non-negotiable), how to recalibrate your expectations on pace and terrain, and what the research says about the physical and mental benefits of getting off the asphalt.

They also get honest about the challenges: ankle sprains at the exact wrong moment, snake encounters, sudden weather shifts, and the very real possibility of getting completely lost.

Plus, in this edition of the Warm Up: new research shows that just 10 minutes of super-slow jogging can sharpen your thinking and boost your mood. And, a look at the growing science behind why travel is genuinely good for your mental health.

Protein is having a moment. It's in your coffee, your ramen, and apparently your popcorn, and there's a good reason the food industry is obsessed with it right now. In this episode, Abbie and Alex dig into the protein craze: what protein actually does in your body, why it's suddenly being added to everything, and whether any of these products are worth it.

They start with the basics: proteins aren't just for building muscle. They're running virtually every system in your body, from your immune response to your digestion. Since protein is so important to your body, how much do you actually need? Abbie and Alex take a look at the recommendations, and it's complicated.

They also taste-tested the Starbucks Protein Latte before recording, in preparation for a segment on the strangest protein-infused products now on shelves, including protein pizza crust, protein water, and a brand of chicken-based protein chips that Alex describes as having "chicken fur" on them.

Plus, a drink-themed Warm Up: new research links coffee to higher testosterone levels in men, tea drinkers live longer according to a UK study, and Americans drinking alcohol has hit a record low for the second year in a row.

We obsess over pace, heart rate, and training plans. But the recovery variable most of us treat as an afterthought? Sleep.

Abbie and Alex dig into the science of why sleep matters more than most of us realize, especially after 40. Deep sleep and REM naturally decline with age, and for athletes specifically, that's when the real recovery happens. They cover the exercise-sleep feedback loop, and how your evening fitness routine might impact your sleep.

They also take a "his vs. hers" look at sleep in your 40s—perimenopause and night sweats on one side, andropause and waking up to pee on the other. Then, a myth vs. reality segment where Alex and Abbie tackle common beliefs about sleep. Can you just "catch up on sleep" over the weekend? Is melatonin really harmless? And are there really people who can get by with five hours or less?

Also on this week's Warm Up: new research suggests full-fat dairy may not be as harmful as we thought (oh look, nutritional advice has changed again). Plus, Gen Z is having an "analog summer," filling tote bags with journals, watercolor palettes and other "offline" activities—all while promoting it on TikTok.

No studies. No experts. On this episode, Alex and Abbie sit down for an honest conversation about strength training: what they've learned, what they've gotten wrong, and their hottest takes on some of the most debated questions in the weight room.

Alex talks about how his approach to strength training has changed from his 20s and 30s to his 40s, and Abbie shares her experiences as a relative newcomer to lifting heavier. They talk about some of their favorite exercises, how to balance lifting with running and cardio, and whether people over 40 are actually lifting heavy enough.

Plus, check out their hot takes on commonly debated topics: home gym or gym membership, whether personal trainers are still worth it in the age of YouTube and AI, and which strength training movements are completely useless (bicep curls, anyone?). And yes, Alex has a surprising admission about leg day.

Also, on this week's Warm Up: some Gen Zers are switching to "dumb" phones, daily running's impact on your heart and mindset, the strength training advice every woman runner over 45 needs to hear, and one man's chaotic week trading coffee for energy drinks.

Raise a glass? Well, maybe not. On this episode, Abbie and Alex tackle a hot topic: how alcohol affects your fitness as you age. They start off with a curious question: do people who exercise more drink more? The answer may surprise you. They dig into what the science says about alcohol as you age, including its effects on muscle mass and cardiovascular health. There's been tons of talk in recent years about generational shifts in alcohol use, and it turns out, the generation that's cutting back the most isn't who you think it is. Plus: on a new opening segment, The Warm Up, Alex and Abbie check out the latest headlines from the fitness world. They learn that it's OK to guzzle coffee, but not OK to use AI too much (you'll be dumber). They also learn about the surprisingly lively debate about "megadosing" creatine.

AI seems to be making its way into every aspect of modern life these days, including fitness. In this episode, Alex and Abbie talk about the promise and the pitfalls of incorporating AI into your fitness routine. They provide unbiased reviews of AI-enabled apps like Runna and Garmin, including Alex's experience with "Coach Amy." They also discuss what it's like using generative AI chatbots, including ChatGPT and Claude, to help you design workouts. One thing's for sure: don't let an AI chatbot influence you into buying gymnastics rings, like Alex did.

In this episode, Abbie and Alex tackle one of the most relatable challenges of life after 40: the dreaded dad (and mom) bod. Is it inevitable? Is your metabolism actually to blame? They dig into the latest research on metabolism, hormones, and expanding waistlines, plus the three biggest mistakes most of us make when trying to fight back, including eating and drinking like we're still in our 20s. You'll also get practical tips on the workout and lifestyle changes that can actually make a difference. Spoiler: it's not cardio.

Practically Fit is back! For season 2, Alex's wife Abbie joins him as a co-host. In this episode, Alex and Abbie kick off the new season by discussing the husband-wife fitness dynamic. Is it possible that couples who workout together have better relationships? Alex and Abbie share a few tips that have helped them reach their fitness goals together, and talk about things that might not be so helpful, too. And because it's Practically Fit, they also share insightful evidence that couples' fitness routines just might be the secret sauce for a healthy relationship.

As referenced during the podcast, check out S1E29, Do Romantic Partners Make the Best Friends?