Ranking Fitness Advice From Social Media (with Harley Pasternak)

The Liz Moody Podcast

Liz Moody

Self-improvement, Education, Mental Health, Health & Fitness

4.9 • 3.2K Ratings

🗓️ 13 April 2026

⏱️ 54 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

With all the contradictory advice online, establishing the optimal workout routine can be SO confusing. So today, I’m joined by expert Harley Pasternak to rank fitness advice from social media to clear things up. Harley has a masters in exercise physiology and nutritional sciences, he worked as an exercise and nutrition scientist for Canada's Department of National Defense, he's a five-time bestselling author, and he has the biggest celebrity client roster in the fitness industry—Halle Berry, Lady Gaga, Rihanna, and Ariana Grande to name a few. 🎧 What you’ll learn: • How to structure a week of workouts with minimum time, maximum results • Walking vs. running: which one is better • When to lift heavy weights vs. light weights • How important VO2 max is • Why your body stops responding to exercise + the simple fix • Where the 10,000 steps goal came from and if it’s legit • If there’s a connection between cortisol and belly fat • The difference between local fatigue and general fatigue and when to use them • The single best thing Harley says you can do for your health Check out the previous ranking episodes of The Liz Moody Podcast: • Ranking Gut Health Advice From Social Media (with Dr. Karan Rajan) • Healthy Eating Advice: Ranking Best & Worst From Social Media (with Nutrition By Kylie) • Therapy Advice: Ranking Best & Worst From Social Media (with Lori Gottlieb) • Money Advice: Ranking Best & Worst From Social Media (with HerFirst100K) For more from Harley Pasternak: • His Book, The Carb Reset: https://www.harleypasternak.com/books • Instagram: https://www.instagram.com/harleypasternak • Website: https://www.harleypasternak.com/ Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now! Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the substack by visiting https://lizmoody.substack.com/welcome.Buy our cute sweatshirts, conversation cards, and more at https://shop.lizmoody.com/. Use our discount codes from our highly vetted and tested brand partners by visiting https://www.lizmoody.com/codes. To join The Liz Moody Podcast Club Facebook group, go to www.facebook.com/groups/thelizmoodypodcast. This episode is brought to you completely free thanks to the following podcast sponsors: • Puori: visit Puori.com/LizMoody and use code LIZMOODY at checkout for a discount and special offer. • LMNT: head to DrinkLMNT.com/Liz to get a FREE 8-count sample pack with any order. • Boll & Branch: Get 15% off your first order and free shipping at bollandbranch.com/lizmoody with code LIZMOODY The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy. Formerly the Healthier Together Podcast. This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions. The Liz Moody Podcast Episode 421. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	It took me into my late 30s to establish a regular workout routine, and a lot of that was because I found it so confusing. Was I supposed to do Pilates for long-leam body, or is Pilates way less effective than strength training? Our hit workouts, the secret to weight loss, or do they spike our cortisol and make it impossible to lose weight? On the Liz Moody podcast, we are always looking for the real science that can actually change our lives.
0:22.1	So today, we are ranking fitness advice from social media.
0:26.4	The top ranking is S-tier.
0:28.2	That is superior advice, the best of the best.
0:31.3	And then it goes in order, A, B, C, D, E, all the way down to F-tier, advice that you should definitely leave far behind.
0:39.4	Today, I am joined by Harley Pasternak, who, okay, I need to give you guys his credentials because
0:43.1	they are wild.
0:44.8	He has a master's in exercise physiology and nutritional sciences.
0:49.1	He worked as an exercise and nutrition scientist for Canada's Department of National
0:53.5	Defense.
0:55.6	He is a five-time New York Times best-selling author, and he has the biggest celebrity client roster in the fitness
1:00.8	industry. We're talking like Hallie Berry, Lady Gaga, Rihanna, Ariana Grande, the list goes on.
1:07.4	His newest book is called The Carb Reset. It's basically a myth buster for a lot of the BS
1:12.1	nutrition stuff you see online. So it's very up the alley of exactly what we're doing here today.
1:16.9	This is part of a new series where we have already ranked therapy advice from the internet
1:20.7	with Lori Gottlieb. We have ranked nutrition advice. We've ranked money advice with my friend
1:25.3	Tori from her first 100K. So scroll back in the podcast so you do not miss any of those. And then let me know in the comments what topic you would like to see us rank next, anybody you would like to see us rank something with, or if you disagree with any of the rankings that Harley and I get into today. Okay, Harley, welcome to the podcast. Thanks for having me. I'm so excited to get your
1:45.5	takes on all this stuff. I just feel like you've accumulated so much expertise over the years.
1:49.9	I feel like you're going to have some very strong opinions. I have very strong opinions.
1:53.2	Okay, so let's start off. This is lazy. Wrong. No, sorry. This is lazy millionaire on
2:00.0	Instagram. She thinks that we should be walking versus running because running makes you hungry and it spikes your cortisol.
2:06.6	So I'm going to play the video.
	...

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