Kenny Santucci is a fitness trainer, founder of Strong New York, Strength Club, host of Strong AF podcast and one of my favorite people to talk wellness with because he genuinely tells it like it is. In a space full of extremes, gimmicks, and overcomplicated advice, Kenny has a very practical approach to fitness, nutrition, and building a body that actually feels good long term.

In this episode, we break down what people get wrong about weight loss, why eating less can sometimes make fat loss harder, and how to create a sustainable routine that doesn’t completely take over your life. We talk about everything from the ideal workout split and the best forms of cardio to flexible dieting, GLP-1s, walking, processed foods, and how to actually build muscle without burning yourself out.

Kenny also explains why so many people sabotage their own progress, how to start craving workouts instead of forcing them, and the difference between training for aesthetics versus longevity and overall health. This episode is packed with straightforward, no-BS advice that’s actually realistic to apply.

We discuss:

* The best time of day to work out

* Heavy weights vs. lighter weights and higher reps

* The ideal workout breakdown for results

* Why most diets fail

* Flexible dieting and sustainable fat loss

* How to actually build muscle

* The real benefits of walking

* What sabotages most people’s fitness progress

* Why eating too little can backfire

* GLP-1s and weight loss drugs

* The best types of cardio

* How to order at restaurants without obsessing

* Hyper-processed foods and modern eating habits

* Cold plunges, saunas, and recovery tools

* How to make workouts something you actually crave

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