Most people think barbell back squats, conventional deadlifts, and wide-grip pull-ups are non-negotiable. They're not. Many of the most common exercises quietly wreck joints while safer alternatives deliver the same muscle activation with a fraction of the injury risk.

This episode lays out the 8 riskiest exercises, backed by research, AND gives you safer swaps for each one.

When it comes to fitness, you should choose smart exercises with high-return, with lower risk...especially as you age. If you're nearing 30 and want to stay strong, athletic, and durable for the next 50 years?this is your playbook.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS- A deadly virus is spreading across continents?and dozens left the ship without being traced

- RFK Jr. wants America off antidepressants?doctors say not so fast

- Creatine is not just a gym supplement anymore?scientists are rethinking everything it does

- Pew Research just mapped the wild west of health influencers?and the results are worth knowing

- Your abs might be washing your brain?and scientists just figured out how

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ??????????????????????????www.puristnutrition.com??????????????????????????

- Upgrade to natural, high-quality male-grooming products at ??????????www.basedbodyworks.com??????????, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ???????????????????????www.repfitness.com???????????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????????????????????????????????https://bit.ly/OarStrength?????????????????????????????????????????????????????

- Take 30% all Batch THC/CBD edible products at ??hellobatch.com/strongerweekly?? and use code word STRONGERWEEKLY at checkout

FOLLOW US ON ALL PLATFORMS:

- Apple Podcasts: ????????????????????????????????????????????????????https://apple.co/4at8Yhn????????????????????????????????????????????????????

- Spotify Podcasts: ????????????????????????????????????????????????????https://spoti.fi/3GAGVPJ????????????????????????????????????????????????????

- YouTube Channel: ??????????????????????????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube???????????????????????????????

????????????????????????????????????????????????????????????????????????????????- Visit our website ???????????????????????????????????????????????????here???????????????????????????????????????????????????.

- Subscribe to our newsletter ???????????????????????????????????????????????????here???????????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Most people focus on program splits, exercise selection, and supplement stacks. They miss the six fundamental mistakes that actually matter: poor lifting skill, ego lifting, program hopping, chasing conflicting adaptations, overtraining without recovery, and eating more calories than they think. This episode breaks down the research on each mistake and offers a practical fix.

Whether your fitness progress has stalled, or you're just starting out, this episode will help you avoid the top 6 fitness mistakes that most people make.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- AI just outperformed real doctors in the emergency room

- Trump pulls surgeon general nominee?again?and names a new "Nation's Doctor"

- Ozempic may cut heavy drinking by 40%?a new use for the blockbuster drug

- The workout science your lazy side has been waiting for

- A blueberry-sized brain implant for depression just got the FDA's green light to start trials

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ??????????????????????????www.puristnutrition.com??????????????????????????

- Upgrade to natural, high-quality male-grooming products at ??????????www.basedbodyworks.com??????????, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ???????????????????????www.repfitness.com???????????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????????????????????????????????https://bit.ly/OarStrength?????????????????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS:

- Apple Podcasts: ????????????????????????????????????????????????????https://apple.co/4at8Yhn????????????????????????????????????????????????????

- Spotify Podcasts: ????????????????????????????????????????????????????https://spoti.fi/3GAGVPJ????????????????????????????????????????????????????

- YouTube Channel: ??????????????????????????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube???????????????????????????????

????????????????????????????????????????????????????????????????????????????????- Visit our website ???????????????????????????????????????????????????here???????????????????????????????????????????????????.

- Subscribe to our newsletter ???????????????????????????????????????????????????here???????????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Jesse and Justin are back for Ask Us Anything Vol. 11, tackling listener questions on cold plunge timing (does it blunt muscle growth?), protein on rest days, how to look good with your shirt off (not just clothed), essential supplements if you could only take three, meditation vs. breathwork (is it actually helping or just aspirational?), and when to tell your kids about your past mistakes.

It's two dads being brutally honest about fitness, fatherhood, and fighting to be better than they were yesterday.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Rectal cancer is surging in people in their 30s and 40s?and doctors are calling it a crisis

- RFK Jr. on the hot seat?measles is spreading and vaccination rates are slipping

- Your morning coffee is doing more for your mood than you thought?and it's not the caffeine

- Your heart rate is keeping a record?and it reveals whether your body clock is protecting you from diabetes

- Firstborns earn more?and science finally knows why

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ?????????????????????????www.puristnutrition.com?????????????????????????

- Upgrade to natural, high-quality male-grooming products at ?????????www.basedbodyworks.com?????????, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ??????????????????????www.repfitness.com??????????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????????????????????????????????https://bit.ly/OarStrength????????????????????????????????????????????????????

- Take 30% all Batch THC/CBD edible products at ?hellobatch.com/strongerweekly? and use code word STRONGERWEEKLY at checkout

FOLLOW US ON ALL PLATFORMS:

- Apple Podcasts: ???????????????????????????????????????????????????https://apple.co/4at8Yhn???????????????????????????????????????????????????

- Spotify Podcasts: ???????????????????????????????????????????????????https://spoti.fi/3GAGVPJ???????????????????????????????????????????????????

- YouTube Channel: ???????????????????????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube??????????????????????????????

??????????????????????????????????????????????????????????????????????????????- Visit our website ??????????????????????????????????????????????????here??????????????????????????????????????????????????.

- Subscribe to our newsletter ??????????????????????????????????????????????????here??????????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Ben Westhoff is an investigative journalist, bestselling author of "Fentanyl, Inc.", and filmmaker behind the new documentary "Antagonist". He was the first reporter to go undercover in a Chinese fentanyl lab, and his work has advised top government officials. His new film exposes how naltrexone?a life-saving addiction medication?has been systematically suppressed by big-money interests. The stakes: 80,000 opioid deaths and 140,000 alcohol deaths annually in the U.S.

Ben breaks down why methadone clinics keep patients tethered to daily visits (and keep them addicted), how the methadone lobby admitted on camera they're "financially disincentivized" from offering naltrexone, why naltrexone works for both opioid and alcohol addiction (and how it's different from methadone), the Sinclair Method vs. daily dosing, Jesse's personal experience using naltrexone to moderate drinking, and Percy Menzies?the "salty contrarian" fighting for naltrexone access.

- Explore Ben Westhoff's work here.

- Check out his new film, Antagonist, here.

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ????????????????????????www.puristnutrition.com????????????????????????

- Upgrade to natural, high-quality male-grooming products at ????????www.basedbodyworks.com????????, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ?????????????????????www.repfitness.com?????????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ???????????????????????????????????????????????????https://bit.ly/OarStrength???????????????????????????????????????????????????

- Take 30% all Batch THC/CBD edible products at hellobatch.com/strongerweekly and use code word STRONGERWEEKLY at checkoutPLUS, THIS WEEKS HEALTH AND FITNESS NEWS

Trump signs executive order to fast-track psychedelic drug research

Working out at the wrong time may be costing your heart

It's not the fast that extends your life?it's what happens when you eat again

E-bikes and e-scooters are landing more people in the neurosurgery unit

Harvard just proved humans are still evolving?faster than we thought

FOLLOW US ON ALL PLATFORMS:

- Apple Podcasts: ??????????????????????????????????????????????????https://apple.co/4at8Yhn??????????????????????????????????????????????????

- Spotify Podcasts: ??????????????????????????????????????????????????https://spoti.fi/3GAGVPJ??????????????????????????????????????????????????

- YouTube Channel: ????????????????????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube?????????????????????????????

????????????????????????????????????????????????????????????????????????????- Visit our website ?????????????????????????????????????????????????here?????????????????????????????????????????????????.

- Subscribe to our newsletter ?????????????????????????????????????????????????here?????????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Can exercise be unhealthy? Laura Gordon knows firsthand. She's a licensed therapist, strength coach, and PhD student at Clemson studying stress dysfunction and maladaptive coping. Today, she's researching how trauma rewires the brain and why PTSD diagnostic criteria need an overhaul.

Laura breaks down stress dysfunction vs. PTSD, how exercise can become maladaptive coping (anger release, physical pain to avoid emotional pain), the role of genetic and epigenetic predispositions in addiction and mental health, pseudoscience in women's fitness (what actually works vs. what sells), and her mission to reshape how America approaches physical and mental health.

Follow Laura on Instagram here.

PLUS THIS WEEK'S HEALTH & FITNESS HEADLINES:

? Two-week social media detox reverses years of mental decline

? Americans are hitting the gym more than ever

? Never been married? Your cancer risk may be higher

? Exercise and sleep protect your brain from dementia

? U.S. fertility rate hits another record low

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ???????????????????????www.puristnutrition.com???????????????????????

- Upgrade to natural, high-quality male-grooming products at ???????www.basedbodyworks.com???????, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ????????????????????www.repfitness.com????????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ??????????????????????????????????????????????????https://bit.ly/OarStrength??????????????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS:

- Apple Podcasts: ?????????????????????????????????????????????????https://apple.co/4at8Yhn?????????????????????????????????????????????????

- Spotify Podcasts: ?????????????????????????????????????????????????https://spoti.fi/3GAGVPJ?????????????????????????????????????????????????

- YouTube Channel: ?????????????????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube????????????????????????????

??????????????????????????????????????????????????????????????????????????- Visit our website ????????????????????????????????????????????????here????????????????????????????????????????????????.

- Subscribe to our newsletter ????????????????????????????????????????????????here????????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Last week, a California jury found Meta and YouTube liable for social media addiction. This week, Kaylin Peete from the Family Online Safety Institute (FOSI) delivers the solutions parents need. FOSI is a nonprofit that partners with Apple, Google, TikTok, Roblox, and other major tech companies to translate research into practical tools for families?reaching over 300,000 parents globally.

Kaylin breaks down Australia's under-16 social media ban (and whether the U.S. should follow), FOSI's "7 Steps to Good Digital Parenting" framework, how to balance screen time without tech anxiety, what parental controls actually work, age-appropriate guidelines for toddlers through teens, how teens are using generative AI, and why working collaboratively with tech companies matters. This isn't fear-mongering?it's actionable advice parents can use today.

- Visit the FOSI website here.

- Get digital parenting tips/resources here.

PLUS This Week's Health & Fitness Headlines:

- Exercise harder (not just longer) to cut disease risk

- BMI gets it wrong for over one-third of adults

- The wellness world waits on RFK Jr.'s promised peptide changes

- CDC pauses lab testing for rabies and monkeypox

- Feds arrest eight in $50 million hospice fraud scheme

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ??????????????????????www.puristnutrition.com??????????????????????

- Upgrade to natural, high-quality male-grooming products at ??????www.basedbodyworks.com??????, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ???????????????????www.repfitness.com???????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????????????????????????????https://bit.ly/OarStrength?????????????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ????????????????????????????????????????????????https://apple.co/4at8Yhn????????????????????????????????????????????????

- Spotify Podcasts: ????????????????????????????????????????????????https://spoti.fi/3GAGVPJ????????????????????????????????????????????????

- YouTube Channel: ??????????????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube???????????????????????????

????????????????????????????????????????????????????????????????????????- Visit our website ???????????????????????????????????????????????here???????????????????????????????????????????????.

- Subscribe to our newsletter ???????????????????????????????????????????????here???????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

On March 25, 2026, a California jury found Meta and YouTube liable for social media addiction, ordering them to pay $6 million in damages. It's the first time platforms have been ruled defective products based on design?not content. Over 2,000 similar lawsuits are pending. One day earlier, Meta was hit with a $375 million verdict in New Mexico for failing to protect children from predators.

Jesse breaks down the trial, the internal documents proving Meta knew Instagram harmed kids under 13, how the companies defended themselves, whether it's parents' responsibility or the platforms', and what's next globally.

Countries like Australia, Spain, and France are banning social media for minors. This is Big Tech's Big Tobacco moment.

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ?????????????????????www.puristnutrition.com?????????????????????

- Upgrade to natural, high-quality male-grooming products at ?????www.basedbodyworks.com?????, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ??????????????????www.repfitness.com??????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????????????????????????????https://bit.ly/OarStrength????????????????????????????????????????????????

BONUS: THIS WEEK'S HEALTH & FITNESS NEWS

- IOC bans biological males from women's Olympic events starting 2028, new

- COVID variant "Cicada" spreading in 25 states

- Major study finds stress doesn't cause cancer

- Morning exercise lowers diabetes risk more than evening workouts

- Study finds gut bacteria may boost muscle strength by 30%.

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ???????????????????????????????????????????????https://apple.co/4at8Yhn???????????????????????????????????????????????

- Spotify Podcasts: ???????????????????????????????????????????????https://spoti.fi/3GAGVPJ???????????????????????????????????????????????

- YouTube Channel: ???????????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube??????????????????????????

??????????????????????????????????????????????????????????????????????- Visit our website ??????????????????????????????????????????????here??????????????????????????????????????????????.

- Subscribe to our newsletter ??????????????????????????????????????????????here??????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Every month, we answer your real health & fitness questions.

This month: cardio versus strength training, testosterone replacement therapy for men over 40, alcohol?s impact on your fitness goals, lost identity as a dad, and whether caring about your body is vain as a Christian.

These aren?t hypothetical questions. These are real asks from real people trying to stay fit, stay healthy, and stay grounded while juggling careers, families, faith and more.

BONUS: This Week?s Health & Fitness News

This episode also includes our weekly health and fitness news segment covering:

? 2026 World Happiness Report: Finland wins for the 9th year, but young people in the West are getting less happy fast?social media is the culprit

? New strength training guidelines: Just two 30-minute sessions per week is enough to build muscle?you don?t need fancy equipment or to train to failure

? Federal judge blocks vaccine schedule changes: CDC?s reduction from 17 to 11 childhood vaccines ruled ?arbitrary and capricious?

? MIND diet slows brain aging by 2.5 years?berries and poultry protect your brain, sweets and fried food accelerate decay

? New cholesterol guidelines: Go lower, start sooner?LDL target below 55 for heart disease patients

Want to skip straight to the Q&A? Follow the timestamps and skip forward.

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ????????????????????www.puristnutrition.com????????????????????

- Upgrade to natural, high-quality male-grooming products at ????www.basedbodyworks.com????, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ?????????????????www.repfitness.com?????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ???????????????????????????????????????????????https://bit.ly/OarStrength???????????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ??????????????????????????????????????????????https://apple.co/4at8Yhn??????????????????????????????????????????????

- Spotify Podcasts: ??????????????????????????????????????????????https://spoti.fi/3GAGVPJ??????????????????????????????????????????????

- YouTube Channel: ????????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube?????????????????????????

????????????????????????????????????????????????????????????????????- Visit our website ?????????????????????????????????????????????here?????????????????????????????????????????????.

- Subscribe to our newsletter ?????????????????????????????????????????????here?????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Most people fail fat loss because they don?t have a system.

They crash diet for two weeks, overtrain, and quit the moment it gets uncomfortable. Then they start over and repeat the cycle, never truly achieving the physique they want. 

I?m 30 days out from a Florida trip with my family. I need to get lean. And I?m not guessing?I?m running the exact protocol I use every time I need to strip body fat and keep muscle.

This episode breaks down the system: a 500-calorie daily deficit tracked with an AI app, a 35/30/35 macro split prioritizing protein for muscle preservation, strategic carb timing around training, an 8am-6pm time-restricted eating window that becomes a hard rule during cuts, and the mental discipline to skip dinner if I overshoot calories during the day. 

On the training side, I?m maintaining strength without chasing PRs in a deficit, running Zone 2 cardio at higher intensity for the same duration, adding Zone 5 intervals once per week for metabolic boost, and using supersets to shorten sessions while maintaining volume. Daily weigh-ins give me feedback?not emotion?and I?m increasing NEAT with weighted vest walks and more steps throughout the day to burn extra calories without adding gym time.

The people who get lean and stay lean don?t have better genetics. They have a repeatable system and the willingness to do hard things when most people won?t. There?s a reason barely anyone has a six-pack?it requires discipline, and a program, most people aren?t willing to sustain.

This is a real, repeatable protocol built on calorie deficits, strategic training adjustments, daily feedback loops, and the mental game required to execute.  Let?s get it DONE!

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ???????????????????www.puristnutrition.com???????????????????

- Upgrade to natural, high-quality male-grooming products at ???www.basedbodyworks.com???, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ????????????????www.repfitness.com????????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ??????????????????????????????????????????????https://bit.ly/OarStrength??????????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ?????????????????????????????????????????????https://apple.co/4at8Yhn?????????????????????????????????????????????

- Spotify Podcasts: ?????????????????????????????????????????????https://spoti.fi/3GAGVPJ?????????????????????????????????????????????

- YouTube Channel: ?????????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube????????????????????????

??????????????????????????????????????????????????????????????????- Visit our website ????????????????????????????????????????????here????????????????????????????????????????????.

- Subscribe to our newsletter ????????????????????????????????????????????here????????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Most people have NO idea just how helpful, and versatile, chiropractic medicine is. 

In this episode, I sit down with Dr. Dan Wallis?chiropractor, father, and founder of Elevate Chiropractic in Fort Collins, Colorado?to explore the parts of chiropractic care most people have never heard of.

Dr. Dan treats newborns with colic. He works with pregnant women preparing for labor. He optimizes nervous systems for student D1 athletes at CSU. And yes, he helps people recover from injury and manage chronic pain. 

This episode will teach you chiropractic care is all about optimizing the nervous system so your body can recover, train, and perform optimally. 

We cover the various proven applications of chiropractic care (pediatrics, newborn, prenatal, sports, general), and provide practical steps you can take to get the help you need...and deserve.

If you?ve ever wondered whether chiropractic care could help you, your kids, or your pregnant wife?this episode breaks it all down.

BONUS: This Week?s Health & Fitness News

This episode also includes our weekly health and fitness news segment covering: 

? Ozempic for addiction? New study shows GLP-1 drugs reduce opioid, cocaine, nicotine, and alcohol use by 18-25% 

? Your toddler?s diet may be shaping their behavior?ultra-processed foods linked to anxiety, aggression, hyperactivity 

? Brain scans reveal ADHD isn?t one condition?two distinct subtypes identified 

? South Carolina measles outbreak nears 1,000 cases

? Science confirms what AA always said?spiritual practices reduce substance use by 13-18%

CONNECT WITH DR. DAN WALLIS: 

? Instagram: @drdanwallis / @elevatechiro

 ? Practice: Elevate Chiropractic (Fort Collins, CO) - elevatetolife.com 

? His wife?s account for great parenting and women?s health guidance: @mama_for_health

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ??????????????????www.puristnutrition.com??????????????????

- Upgrade to natural, high-quality male-grooming products at ??www.basedbodyworks.com??, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ???????????????www.repfitness.com???????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????????????????????????https://bit.ly/OarStrength?????????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ????????????????????????????????????????????https://apple.co/4at8Yhn????????????????????????????????????????????

- Spotify Podcasts: ????????????????????????????????????????????https://spoti.fi/3GAGVPJ????????????????????????????????????????????

- YouTube Channel: ??????????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube???????????????????????

????????????????????????????????????????????????????????????????- Visit our website ???????????????????????????????????????????here???????????????????????????????????????????.

- Subscribe to our newsletter ???????????????????????????????????????????here???????????????????????????????????????????.

The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Most dads are trying to figure out how to stay fit while juggling work, kids, and everything else. But here?s the problem: They?re either chasing programs designed for 22-year-olds with unlimited time, or they?re settling for watered-down ?quick workout? BS that doesn?t actually work.

And even when they find something that fits their schedule, they?re still dealing with the bigger question: How do you balance fitness with being a present husband, a good father, and growing in your faith?

In this episode, I sit down with Ben Barker?coach, fitness content creator, husband, and father?to break down what actually works for busy dads who want to build strength, stay healthy, and show up for their families.

Here?s what we cover:

Ben?s 3-day full-body training split for busy dads: strength day, hypertrophy day, and athletic day

Why full-body workouts make the most sense for fathers with limited time

How to program cardio without sacrificing strength

Nutrition for busy parents: Ben?s simple approach?hit your protein target first, then split the rest between fats and carbs

The two biggest struggles Ben?s coaching clients face

Why community matters more than you think

The phone addiction problem: and how he fixed it

Why Ben decided to start posting about his faith on social media, even if it meant losing followers

BONUS: This Week?s Health & Fitness News 

This episode also includes our weekly health and fitness news segment covering: 

? Doomscrolling is wrecking your sleep?38% of adults say late-night news makes sleep worse 

? Junk food in childhood rewires your brain

? What is glyphosate, and why is it suddenly in the news?

? Exercise after cancer diagnosis linked to longer survival

 ? The 5 a.m. myth?why waking early won?t make you successful

Want to skip straight to the Ben Barker interview? Follow the timestamps and skip forward.

SPONSORS

- Get nutritional supplements that work as hard as you do: ?????????????????www.puristnutrition.com?????????????????

- Upgrade to natural, high-quality male-grooming products at ?www.basedbodyworks.com?, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ??????????????www.repfitness.com??????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????????????????????????https://bit.ly/OarStrength????????????????????????????????????????????

CONNECT WITH BEN BARKER: 

? Instagram: @benbarkerfitness 

? Coaching: DM Ben on Instagram for 1-on-1 coaching and programs

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ???????????????????????????????????????????https://apple.co/4at8Yhn???????????????????????????????????????????

- Spotify Podcasts: ???????????????????????????????????????????https://spoti.fi/3GAGVPJ???????????????????????????????????????????

- YouTube Channel: ???????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube??????????????????????

??????????????????????????????????????????????????????????????- Visit our website ??????????????????????????????????????????here??????????????????????????????????????????.

- Subscribe to our newsletter ??????????????????????????????????????????here??????????????????????????????????????????.

The health and fitness show for everyday, hard-working people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You?ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat ? USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we?ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let?s grow stronger, week by week.

Every week, millions of people turn to the internet to ask basic, but important fitness questions online.

Questions like: ?Can I do cardio and lift weights on the same day?? Or ?Should I be tracking macros?? Or ?How do I know if I?m sore or injured??

They?re the questions everyone has when they?re starting out. They?re just afraid to ask them.

In this episode, I?m pulling real questions from Reddit?s r/Fitness ?Moronic Monday? thread?a weekly forum where 12+ million members ask the beginner questions they?re too afraid to ask elsewhere. And I?m answering them.

Here?s some of what we cover:

Cardio vs. strength training: Can you do both on the same day? How much cardio is too much if you?re trying to build muscle?

Sore vs. injured: How to tell the difference and when to take time off

Squat rack etiquette: Why doing bicep curls in the squat rack is bad gym citizenship (yes, this is a real question)

Tracking macros: Should you track every gram? Or is there a better way to structure your nutrition?

Essential supplements: The only 3 supplements worth taking for muscle building and overall health (creatine, whey protein, omega-3)

Whether you?re a complete beginner or you?ve been training for years and just want confirmation you?re doing it right?this episode is for you.

BONUS: This Week?s Health & Fitness News

This episode also includes our weekly health and fitness news segment covering: 

? Meta CEO Mark Zuckerberg testifies in Instagram addiction trial?internal docs reveal platform designed to maximize teen engagement 

? Intermittent fasting doesn?t work for weight loss (Cochrane review challenges the hype) ? Stanford researchers develop ?universal vaccine? for colds, flu, COVID, and allergies?tested in animals, human trials next 

? FDA-approved alcohol medications exist (naltrexone, acamprosate)?but only 2% of Americans with alcohol use disorder receive them 

? Does sex before competition hurt athletic performance? New research says no (and might even help)

Want to skip straight to the Reddit Q&A? Follow the timestamps and skip forward.

SPONSORS

- Get nutritional supplements that work as hard as you do: ????????????????www.puristnutrition.com????????????????

- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ?????????????www.repfitness.com?????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ???????????????????????????????????????????https://bit.ly/OarStrength???????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ??????????????????????????????????????????https://apple.co/4at8Yhn??????????????????????????????????????????

- Spotify Podcasts: ??????????????????????????????????????????https://spoti.fi/3GAGVPJ??????????????????????????????????????????

- YouTube Channel: ????????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube?????????????????????

????????????????????????????????????????????????????????????- Visit our website ?????????????????????????????????????????here?????????????????????????????????????????.

- Subscribe to our newsletter ?????????????????????????????????????????here?????????????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

After 40, your body changes. Muscle loss accelerates. Recovery takes longer. Injuries don't heal like they used to.

Most people over 40 fall into one of two traps: Either they ignore the biological reality and grind themselves into injury, or they assume they're broken down and settle for watered-down "everything workouts."

Both approaches fail.

In this episode, you'll learn the science-backed approach to building muscle after 40?what actually works for maintaining strength, minimizing injury, and training for longevity.

Here's what we cover:

The biological truth about training after 40: sarcopenia, recovery decline, and why exercise selection becomes criticalThe 6 movement patterns you need every week for balanced, bulletproof trainingWhy isolation exercises matter MORE as you age (and how to use them intelligently)The shift from heavy weight to moderate rep ranges?and how to measure progress without chasing 1RM PRsWhich exercises to avoid (ballistic movements, risky shoulder positions, heavy barbell lifts that stress aging joints)The 4 biggest training mistakes derailing your progressRapid-fire nutrition and supplement recommendations: protein targets, creatine, fish oil, and alcohol limits

Whether you're entering your 40s or deep into middle age and wondering if you're doing it right?this episode cuts through the noise and shows you what works.

BONUS: This Week's Health & Fitness News

This episode also includes our weekly health and fitness news segment covering:

WHO confirms GLP-1 drugs work (Tirzepatide: 16% weight loss, Semaglutide: 11%)Genetics account for 55% of lifespan differences (new Science study)Caffeinated coffee linked to 18% lower dementia risk (Harvard/JAMA)Bodies compensate for exercise calories (Duke metabolic study)Strength training during dieting preserves muscle mass (Tel Aviv University)

Want to skip straight to the muscle-building deep dive? Follow the timestamps and skip forward.

SPONSORS

- Get nutritional supplements that work as hard as you do: ???????????????www.puristnutrition.com???????????????

- Build a world-class home gym with Rep Fitness: ????????????www.repfitness.com????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ??????????????????????????????????????????https://bit.ly/OarStrength??????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ?????????????????????????????????????????https://apple.co/4at8Yhn?????????????????????????????????????????

- Spotify Podcasts: ?????????????????????????????????????????https://spoti.fi/3GAGVPJ?????????????????????????????????????????

- YouTube Channel: ?????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube????????????????????

??????????????????????????????????????????????????????????- Visit our website ????????????????????????????????????????here????????????????????????????????????????.

- Subscribe to our newsletter ????????????????????????????????????????here????????????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

Your weekend health and fitness news briefing.

We break down the health and fitness headlines that matter for busy people who want to stay informed without the noise.

In less than 5 minutes.

This week's coverage:

GLP-1 medications: WHO confirms major weight loss results?and what the patent expiration means for pricesExercise and depression: 79,000-participant study finds aerobic exercise rivals medicationCaffeine and dementia: Harvard's 43-year study reveals the protective nature of coffeeStrength training and weight loss: Why resistance training during calorie restriction winsLongevity genetics: New research doubles previous estimates of hereditary lifespan factors

Want the full deep-dive? New episodes of Stronger Weekly drop every Wednesday with weekly deep dives, interviews, and health & fitness news coverage.

Subscribe so you never miss one.

SPONSORS

- Get nutritional supplements that work as hard as you do: ???????????????www.puristnutrition.com???????????????

- Build a world-class home gym with Rep Fitness: ????????????www.repfitness.com????????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ??????????????????????????????????????????https://bit.ly/OarStrength??????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ?????????????????????????????????????????https://apple.co/4at8Yhn?????????????????????????????????????????

- Spotify Podcasts: ?????????????????????????????????????????https://spoti.fi/3GAGVPJ?????????????????????????????????????????

- YouTube Channel: ?????????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube????????????????????

??????????????????????????????????????????????????????????- Visit our website ????????????????????????????????????????here????????????????????????????????????????.

- Subscribe to our newsletter ????????????????????????????????????????here????????????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

A majority of Americans are dehydrated, while three out of four drink less than 3 cups of water per day. That means YOU are statistically likely to be chronically dehydrated, and you probably didn't realize it.

And if you?re busy, active, or dealing with stress? The odds are even worse.

In this episode, I break down:

What hydration actually means?and why drinking water alone isn?t enough

The hidden cost of dehydration: brain fog, mood swings, headaches, poor sleep, and reduced physical performance

Why thirst is a terrible indicator (and what to use instead)

The altitude factor: How elevation changes your hydration needs

What?s actually dehydrating you: alcohol, stress, caffeine, and more

The exact protocol: How much water, when to drink it, and when you need electrolytes

My personal hydration and supplement system that eliminated migraines and improved cognitive performance

Whether you?re dealing with brain fog, headaches, mood swings, poor sleep, or just feel like you?re not performing at your best?this episode will show you how proper hydration might be the missing link.

BONUS: This Week?s Health & Fitness News (First 10 Minutes)

This episode also includes our weekly health and fitness news segment covering:

? White House launches TrumpRx.gov?discounted prescription drugs (but should you use it?)

? 30 controllable cancer risk factors?new WHO study finds 40% of cancers are preventable

? AMA reverses position on gender-affirming surgery for minors

? Pink noise may actually harm sleep quality?new study challenges sound machines

? The rise of ?Daylife??how Gen Z is replacing nightlife with fitness-based socializing

Want to skip straight to the hydration deep dive? Follow the timestamps and skip forward.

SPONSORS

- Get nutritional supplements that work as hard as you do: ??????????????www.puristnutrition.com??????????????

- Build a world-class home gym with Rep Fitness: ???????????www.repfitness.com???????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????????????????????https://bit.ly/OarStrength?????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ????????????????????????????????????????https://apple.co/4at8Yhn????????????????????????????????????????

- Spotify Podcasts: ????????????????????????????????????????https://spoti.fi/3GAGVPJ????????????????????????????????????????

- YouTube Channel: ??????????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube???????????????????

????????????????????????????????????????????????????????- Visit our website ???????????????????????????????????????here???????????????????????????????????????.

- Subscribe to our newsletter ???????????????????????????????????????here???????????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

What if 3 minutes of cold water could replace your evening drink?

In this episode, I share my 6-month journey with cold plunging?and how it completely changed my ability to transition from work stress to being present with my kids.

I didn't start cold plunging for mental health. I started for the "bro science" stuff?testosterone, recovery, optimization. But what I discovered was something far more powerful: a tool that reduced my anxiety, helped me regulate my nervous system, and significantly reduced my alcohol cravings.

Here's what we cover:

- The neuroscience of why cold plunging works for stress and anxiety

- How cold water affects the same brain receptors as alcohol (and why that matters)

- My exact evening ritual for transitioning from work mode to dad mode

- How to start cold plunging without expensive equipment

- The surprising connection between the vagus nerve and stress regulation

- My 6-month results: testosterone, VO2 max, sleep quality, and mental health

Whether you're struggling with stress, trying to moderate your drinking, or just looking for a tool to help you be more present with your family?this episode is for you.

? BONUS: This Week's Health & Fitness News (First 15 Minutes)

This episode also includes our weekly health and fitness news segment covering:

- Landmark social media trial against Meta and YouTube?could reshape platforms for kids

- 3,000+ lawsuits against weight-loss drug makers over serious side effects

- Surgeons performing operations from 1,700 miles away with robotic technology

- Chicago's United Center becomes first major arena to sell THC drinks

- Your Winter Olympics preview?Milano Cortina 2026 kicks off next week

Want to skip straight to the cold plunge deep dive? Jump to timestamp 17:00.

SPONSORS

- Get nutritional supplements that work as hard as you do: ?????????????www.puristnutrition.com?????????????

- Build a world-class home gym with Rep Fitness: ??????????www.repfitness.com??????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????????????????????https://bit.ly/OarStrength????????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ???????????????????????????????????????https://apple.co/4at8Yhn???????????????????????????????????????

- Spotify Podcasts: ???????????????????????????????????????https://spoti.fi/3GAGVPJ???????????????????????????????????????

- YouTube Channel: ???????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube??????????????????

??????????????????????????????????????????????????????- Visit our website ??????????????????????????????????????here??????????????????????????????????????.

- Subscribe to our newsletter ??????????????????????????????????????here??????????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

You ask, we answer! Welcome to our monthly Ask Us Anything episode.

Jesse is joined by Justin Maziarz and Dave Lipay to unpack real listener questions on testosterone replacement therapy, balancing training with family, the guilt of not wanting to spend every waking moment with your kids, managing stress without alcohol, choosing the right fitness program, and knowing when to quit a job you hate.

What We Cover:

Should I Try TRT, and is it cheating? Keith from Montclair sees guys at his gym who look great on TRT or gear. Is it cheating? Is it safe? Will he have to do it forever? Justin leads the discussion with firsthand experience.

How Do I Protect Gym Time Without Being a Selfish Husband? Connor from New Haven wants to train, but his wife resents him disappearing to the gym. How do you prioritize fitness without damaging your marriage?

I Don't Love Hanging Out With My Kids All the Time?Am I a Monster? Chris from Colorado Springs says what a lot of parents feel but won't admit. Dave leads a candid conversation about parenting guilt and realistic expectations.

I Cut Back on Drinking?Now How Do I Actually Manage Stress? Melissa from Austin found the physical part of cutting alcohol easier than expected. But she used it to decompress. What do you do instead when work is crushing you and the kids are melting down?

There Are Too Many Fitness Programs?Help Me Choose Something. Curtis from Denver grew up bodybuilding, but now there's Hyrox, hybrid training, CrossFit, calisthenics, Pilates. How do you pick the right one?

Plus: Each panelist answers the question?if you could go back and give your 25-year-old self one piece of advice, what would it be? And would you have listened?

SPONSORS

- Get nutritional supplements that work as hard as you do: ????????????www.puristnutrition.com????????????

- Build a world-class home gym with Rep Fitness: ?????????www.repfitness.com?????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ???????????????????????????????????????https://bit.ly/OarStrength???????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ??????????????????????????????????????https://apple.co/4at8Yhn??????????????????????????????????????

- Spotify Podcasts: ??????????????????????????????????????https://spoti.fi/3GAGVPJ??????????????????????????????????????

- YouTube Channel: ????????????????????????????????????????????????????????????????????Stronger Weekly - YouTube?????????????????

????????????????????????????????????????????????????- Visit our website ?????????????????????????????????????here?????????????????????????????????????.

- Subscribe to our newsletter ?????????????????????????????????????here?????????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

This week in our weekly bonus news episode, we break down the most important health & fitness headlines of the week:

A new Harvard study finds that exercise variety ? not just volume ? is linked to a 19% lower risk of early death.U.S. measles cases hit their highest level in over 30 years, with outbreaks spreading across multiple states and vaccination rates falling below herd immunity thresholds.University of Surrey research links vitamin D deficiency to a 33% higher risk of hospitalization from respiratory infections like flu and pneumonia.Why scrolling your phone to "relax" may actually be keeping your brain in a stressed state ? and what to do instead.The science of workout music: how tempo, familiarity, and timing can make you literally stronger.

Check in every Tuesday for interviews and deep dives on the health & fitness topics that matter most, and Fridays for your weekly news briefing.

SPONSORS

- Get nutritional supplements that work as hard as you do: ???????????www.puristnutrition.com???????????

- Build a world-class home gym with Rep Fitness: ????????www.repfitness.com????????- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ??????????????????????????????????????https://bit.ly/OarStrength??????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ?????????????????????????????????????https://apple.co/4at8Yhn?????????????????????????????????????

- Spotify Podcasts: ?????????????????????????????????????https://spoti.fi/3GAGVPJ?????????????????????????????????????

- YouTube Channel: ?????????????????????????????????????????????????????????????????Stronger Weekly - YouTube????????????????

??????????????????????????????????????????????????- Visit our website ????????????????????????????????????here????????????????????????????????????.

- Subscribe to our newsletter ????????????????????????????????????here????????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

This week's episode features Dr. Clay Moss. Dr. Moss is a Physical Medicine and Rehabilitation physician who's built a following of over 450,000 people by saying what most doctors won't: that our healthcare system is broken, and that strength, nutrition, and metabolic health are the real medicine.

In this episode, Dr. Moss breaks down why modern medicine has lost its way, what biomarkers actually predict your future health, and exactly how to train, eat, and live to extend your healthspan?the number of years you live healthy, strong, and independent.

What you will learn:

Why Modern Medicine FailsDr. Moss explains how the current medical system prioritizes symptom management over root-cause solutions.

Strength Training as MedicineDr. Moss breaks down why resistance training should be prescribed like medication, how it changes long-term health outcomes, and what happens when you lose muscle mass in your 60s, 70s, and 80s.

Nutrition for Metabolic HealthWe discuss how nutrition can be used as a therapeutic tool, the supplements he recommends as foundational, and which metabolic markers matter most.

Biomarkers That Actually Predict Your FutureNot all bloodwork is created equal. Dr. Moss reveals which biomarkers give the clearest picture of someone's future health, how often you should get tested, and what numbers to track if you care about healthspan over lifespan.

Sleep, Stress, and RecoveryDr. Moss breaks down how much sleep we really need, whether cold plunges and saunas are worth the investment, and what his own daily routine looks like when he's optimizing for health.

The Perfect Week for Strength and HealthspanDr. Moss maps out exactly what a week should look like if you want to build physical and mental strength while extending your healthspan. How should you train? What should you eat? What habits matter most? He gives you a clear, actionable roadmap.

This isn't about living longer just to suffer through your final decade in a nursing home. It's about living stronger?maintaining independence, avoiding chronic disease, and making choices today that determine the quality of your last 10 years.

SPONSORS

- Get nutritional supplements that work as hard as you do: ???????????www.puristnutrition.com???????????

- Build a world-class home gym with Rep Fitness: ????????www.repfitness.com????????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ??????????????????????????????????????https://bit.ly/OarStrength??????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ?????????????????????????????????????https://apple.co/4at8Yhn?????????????????????????????????????

- Spotify Podcasts: ?????????????????????????????????????https://spoti.fi/3GAGVPJ?????????????????????????????????????

- YouTube Channel: ?????????????????????????????????????????????????????????????????Stronger Weekly - YouTube????????????????

??????????????????????????????????????????????????- Visit our website ????????????????????????????????????here????????????????????????????????????.

- Subscribe to our newsletter ????????????????????????????????????here????????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

This week's health and fitness headlines cover major policy chaos, new health research, and some surprisingly good news from the fitness industry.

In This Episode:

Mental Health Funding Chaos ? The Trump administration cut $2 billion in mental health and addiction treatment grants affecting 2,000+ organizations nationwide, only to reverse the decision 24 hours later after bipartisan backlash. We break down what happened, why it matters for vulnerable communities, and what this means for the stability of mental health services moving forward.

Trump's "Great Healthcare Plan" ? President Trump announced a new healthcare proposal promising to send money directly to Americans instead of insurance companies, with plans to lower prescription drug prices and increase price transparency. But the plan is light on specifics. We examine what's actually in it, what's missing (including the expired ACA subsidies that doubled premiums for millions), and what busy families need to know right now.

Food Preservatives Linked to Cancer and Diabetes ? Two major French studies published in The BMJ and Nature Communications found that common food preservatives?sodium nitrite, potassium nitrate, and potassium sorbate?are linked to significantly higher risks of prostate cancer, breast cancer, and type 2 diabetes. We break down the research, put the risk in perspective, and give you practical steps to reduce your exposure without going crazy.

U.S. Gyms Hit Record Growth ? After 19 consecutive quarters of growth, American gyms saw record traffic in Q4 2025, with visits matching pre-pandemic peaks. We explore what's driving the surge, why budget gyms are leading the way, and what this says about Americans' commitment to fitness.

Navy SEALs Get a Brutal New Fitness Test ? The Navy unveiled a new Combat Fitness Test for SEALs, SWCC, EOD, and divers?featuring an 800-meter swim with fins, weighted push-ups, weighted pull-ups, and a weighted mile run. We break down the scoring standards and what the rest of us can learn from having objective fitness benchmarks.

This episode is for busy parents and professionals who want the week's most important health and fitness news?distilled, contextualized, and made actionable?in under 15 minutes.

SPONSORS

- Get nutritional supplements that work as hard as you do: ??????????www.puristnutrition.com??????????

- Build a world-class home gym with Rep Fitness: ???????www.repfitness.com???????- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????????????????https://bit.ly/OarStrength?????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ????????????????????????????????????https://apple.co/4at8Yhn????????????????????????????????????

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- YouTube Channel: ??????????????????????????????????????????????????????????????Stronger Weekly - YouTube???????????????

????????????????????????????????????????????????- Visit our website ???????????????????????????????????here???????????????????????????????????.

- Subscribe to our newsletter ???????????????????????????????????here???????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

What if you could build a cardio program that burns fat, improves your VO2 max, and supports long-term heart health?without spending hours on boring Zone 2 cardio or killing yourself with constant HIIT workouts?

Most people approach cardiovascular training all wrong. They either do endless steady-state cardio and wonder why they're not getting results, or they beat themselves up with high-intensity intervals six days a week and end up overtrained, injured, or burned out.

In this episode of Stronger Weekly, I'm breaking down the exact cardio training program you need if you're a busy parent or professional who wants:

- Better body composition (lose fat, stay lean)

- Improved heart health and longevity (lower resting heart rate, better cardiovascular fitness)

- Higher VO2 max (one of the strongest predictors of how long you'll live)

- A program that actually fits your life (without becoming a full-time athlete)

This episode is NOT for endurance athletes training for marathons or HYROX competitors doing brutal workouts five days a week. This is for normal people who strength train 3-4 days per week and want to layer in smart, efficient cardio work that delivers real results.

SPONSORS

- Get nutritional supplements that work as hard as you do: ?????????www.puristnutrition.com?????????

- Build a world-class home gym with Rep Fitness: ??????www.repfitness.com??????- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????????????????https://bit.ly/OarStrength????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ???????????????????????????????????https://apple.co/4at8Yhn???????????????????????????????????

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- YouTube Channel: ???????????????????????????????????????????????????????????Stronger Weekly - YouTube??????????????

??????????????????????????????????????????????- Visit our website ??????????????????????????????????here??????????????????????????????????.

- Subscribe to our newsletter ??????????????????????????????????here??????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

This is your weekly Health & Fitness News update from Stronger Weekly ? a fast, no-nonsense breakdown of the most important health, fitness, and medical stories shaping the week.

In this episode (Friday, January 9, 2026):

- New U.S. Dietary Guidelines released ? The federal government dramatically simplifies nutrition guidance, shifts protein targets higher, revisits full-fat dairy, and takes a harder stance on ultra-processed foods.

- Childhood vaccine schedule revised ? The Trump administration announces major changes, sparking pushback from pediatric groups and raising questions for parents.

- House votes to restore ACA insurance subsidies ? A bipartisan bill aims to curb premium spikes for millions of Americans as healthcare affordability becomes a central political issue.

- Exercise rivals therapy for depression ? A large Cochrane review finds physical activity can reduce depression symptoms on par with psychological treatment.

- Weight regain after stopping GLP-1 drugs ? New BMJ data shows weight returns quickly after discontinuing medications like Ozempic and Wegovy.

- OpenAI launches ChatGPT Health ? A new AI health interface promises personalized insights, raising both excitement and caution about the future of digital healthcare.
SPONSORS

- Get nutritional supplements that work as hard as you do: ?????????www.puristnutrition.com?????????

- Build a world-class home gym with Rep Fitness: ??????www.repfitness.com??????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????????????????https://bit.ly/OarStrength????????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ???????????????????????????????????https://apple.co/4at8Yhn???????????????????????????????????

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- YouTube Channel: ???????????????????????????????????????????????????????????Stronger Weekly - YouTube??????????????

??????????????????????????????????????????????- Visit our website ??????????????????????????????????here??????????????????????????????????.

- Subscribe to our newsletter ??????????????????????????????????here??????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

We publish two episodes every week:

- Tuesdays ? Deep-dive interviews, topic breakdowns, and practical takeaways to help busy parents and professionals optimize fitness and healthspan (~ 30 to 45 min per episode)
-Fridays ? Clear, objective health & fitness new so you can stay informed without the noise. (~ 10 to 15 min per episode)

You?ll hear conversations and insights on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

Most New Year?s resolutions fail within weeks ? and it?s not a willpower problem.

In this solo episode of Stronger Weekly, I break down the real data behind New Year?s resolutions, the history of why we make them, and the psychological reasons they so often collapse. We look at what the research actually shows about behavior change ? and why motivation, pressure, and ?fresh start? thinking tend to backfire.

I also share my own personal resolutions for the year ahead, as practical systems designed to support long-term health, consistency, and progress. We explore how to set realistic goals, avoid all-or-nothing thinking, and build habits that last beyond January.

If you want a smarter approach to goal-setting ? one built around how humans actually change ? this episode gives you a better framework to start the year.

SPONSORS

- Get nutritional supplements that work as hard as you do: ????????www.puristnutrition.com????????

- Build a world-class home gym with Rep Fitness: ?????www.repfitness.com?????- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ???????????????????????????????????https://bit.ly/OarStrength???????????????????????????????????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ??????????????????????????????????https://apple.co/4at8Yhn??????????????????????????????????

- Spotify Podcasts: ??????????????????????????????????https://spoti.fi/3GAGVPJ??????????????????????????????????

- YouTube Channel: ????????????????????????????????????????????????????????Stronger Weekly - YouTube?????????????

????????????????????????????????????????????- Visit our website ?????????????????????????????????here?????????????????????????????????.

- Subscribe to our newsletter ?????????????????????????????????here?????????????????????????????????.

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy?but don?t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You?ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

This week on Stronger Weekly, I wrap up our year-end series with Part 2 ? the operating system underneath fitness.

In this solo episode, I break down five evidence-based mental health lessons to carry into 2026, drawn from neuroscience, psychology, parenting research, and productivity science. These are not hacks or trends ? they?re principles designed to help you think clearly, find balance, and live with more intention in an age of constant noise.

We cover:

- Dopamine and motivation: why modern life keeps us chasing stimulation, how dopamine actually works, and how to regain control without shame

- Sleep as medicine: why poor sleep fuels anxiety, impulsivity, and burnout, and how to protect it realistically

- Digital overload: how fragmented attention quietly drives stress, poor focus, and emotional exhaustion

- Parenting under pressure: what modern parenting research says about connection, discipline, and simplifying family life

- Productivity without burnout: why structure beats intensity, and how time-blocking reduces stress and improves follow-through

This episode is built for anyone who feels overwhelmed, distracted, or stretched thin ? and wants to build better habits and systems heading into the new year.

Let's make 2026 our best, strongest year yet.

SPONSORS

- Get nutritional supplements that work as hard as you do: ???????www.puristnutrition.com???????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????????????https://bit.ly/OarStrength?????????????????????????????????

- Build a world-class home gym with Rep Fitness: ????www.repfitness.com????

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ?????????????????????????????????https://apple.co/4at8Yhn?????????????????????????????????

- Spotify Podcasts: ?????????????????????????????????https://spoti.fi/3GAGVPJ?????????????????????????????????

- YouTube Channel: ?????????????????????????????????????????????????????Stronger Weekly - YouTube????????????

??????????????????????????????????????????- Visit our website ????????????????????????????????here????????????????????????????????.

- Subscribe to our newsletter ????????????????????????????????here????????????????????????????????.

Stronger Weekly is a health and fitness show built for busy people who want real, actionable insights?without wasting time.  Whether you?re a working parent, a professional with a full schedule, or both, the goal is simple: help you make better decisions about your training, nutrition, mental health, and overall well-being.

Each week, we break down the most important health and fitness news, translating new research, headlines, and trends into clear, practical takeaways. Alongside the news, you?ll hear conversations with leading experts and practitioners who bring facts and real-world guidance to fitness routines, mental health, stress management, the best supplements, and even practical parenting.

All in about 45 minutes ? because time matters.

Hosted by Jesse Carrajat, Certified Health & Fitness Coach, Integrated Healthcare Executive, USMC Veteran, and busy husband and father of three.

Life gets busy. Your health still matters. Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

This week on Stronger Weekly, we?re kicking off a two-part year-end series by breaking down the Top 5 Fitness Lessons of 2025 ? the trends, principles, and habits that are here to stay, and will help you train smarter in 2026.

After a year of conversations with strength coaches, fitness influencers, physicians, and performance experts, this episode distills what the data made unmistakably clear: what matters most for long-term health, strength, and longevity ? especially if your time is limited.

We cover:

- Why strength training has become the foundation of healthspan, not just aesthetics

- How Zone 2 cardio and HIIT work together ? and why skipping either is a mistake

- Why consistency and progressive overload matter more than training timing or trends

- The overlooked role of mobility, elasticity, and warm-ups in staying injury-free after 30

- Why whole foods outperformed every diet trend of the year ? and what the world?s longest-living populations get right.

This episode is Part One of our year-end recap. Next week, we shift focus to the other half of the equation: mental health, stress, productivity, recovery, and sustainability ? the levers that determine whether fitness actually fits into real life.

If you?re reflecting on what worked, what didn?t, and how to train smarter in 2026, this episode gives you a clear, evidence-based framework to move forward stronger, week-by-week.

SPONSORS

- Get nutritional supplements that work as hard as you do: ??????www.puristnutrition.com??????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????????????https://bit.ly/OarStrength????????????????????????????????

- Build a world-class home gym with Rep Fitness: ???www.repfitness.com???

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ????????????????????????????????https://apple.co/4at8Yhn????????????????????????????????

- Spotify Podcasts: ????????????????????????????????https://spoti.fi/3GAGVPJ????????????????????????????????

- YouTube Channel: ??????????????????????????????????????????????????Stronger Weekly - YouTube???????????

????????????????????????????????????????- Visit our website ???????????????????????????????here???????????????????????????????.

- Subscribe to our newsletter ???????????????????????????????here???????????????????????????????.

Stronger Weekly is a health and fitness show built for busy people who want real, actionable insights?without wasting time.  Whether you?re a working parent, a professional with a full schedule, or both, the goal is simple: help you make better decisions about your training, nutrition, mental health, and overall well-being.

Each week, we break down the most important health and fitness news, translating new research, headlines, and trends into clear, practical takeaways. Alongside the news, you?ll hear conversations with leading experts and practitioners who bring facts and real-world guidance to fitness routines, mental health, stress management, the best supplements, and even practical parenting.

All in about 45 minutes ? because time matters.

Hosted by Jesse Carrajat, Certified Health & Fitness Coach, Integrated Healthcare Executive, USMC Veteran, and busy husband and father of three.

Life gets busy. Your health still matters. Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

Is golf actually a sport? Should all gyms have a strictly enforced dress codes? Is California Sober truly?.Sober?

Folks; it?s time for a DEBATE!!!

This episode features our first live debate, tackling some of the most polarizing questions (not really) in modern fitness, health, and culture. Joined by cohost Justin Maziarz and Dave Lipay, host of the Off Tangent podcast, we go deep and have fun, keeping fake score along the way. We promise you will be entertained, and very moderately informed.

Plus, we break down this week?s Health & Fitness News:

- Senate rejects health care bills tied to ACA subsidies ? Lawmakers failed to extend Affordable Care Act subsidies, creating uncertainty for millions who rely on Obamacare to keep premiums affordable heading into 2026.

- RFK Jr. and Transportation Secretary Duffy push healthier airports: The administration is urging airports and airlines to offer healthier food options and more opportunities for movement, aiming to make travel less hostile to basic health habits.

- Six states move to restrict junk food purchases under SNAP: Federal waivers will allow certain states to block sugary drinks and highly processed foods from SNAP purchases, reigniting debate over nutrition policy versus personal choice.

- Strava report reveals fastest-growing fitness trends of 2025: Data from over 120 million athletes shows growth in trail running, low-impact strength circuits, hybrid endurance lifting, social walking groups, and short HIIT sessions, with clear generational differences in preferences.

- Weekly Weird (and tragic): Sperm donor with cancer-causing gene fathered nearly 200 children ? An international investigation found a donor carrying a rare TP53 mutation linked to aggressive cancers was used across dozens of clinics, exposing major gaps in fertility regulation.

If you like this episode, let us know! Shoot us an email at [email protected], or drop us a DM, and we'll be sure to make more of the content you love.

SPONSORS

- Get nutritional supplements that work as hard as you do: ?????www.puristnutrition.com?????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ???????????????????????????????https://bit.ly/OarStrength???????????????????????????????

- Build a world-class home gym with Rep Fitness: ??www.repfitness.com??

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ???????????????????????????????https://apple.co/4at8Yhn???????????????????????????????

- Spotify Podcasts: ???????????????????????????????https://spoti.fi/3GAGVPJ???????????????????????????????

- YouTube Channel: ???????????????????????????????????????????????Stronger Weekly - YouTube??????????

??????????????????????????????????????- Visit our website ??????????????????????????????here??????????????????????????????.

- Subscribe to our newsletter ??????????????????????????????here??????????????????????????????.

Stronger Weekly is a health and fitness show built for busy people who want real, actionable insights?without wasting time.  Whether you?re a working parent, a professional with a full schedule, or both, the goal is simple: help you make better decisions about your training, nutrition, mental health, and overall well-being.

Each week, we break down the most important health and fitness news, translating new research, headlines, and trends into clear, practical takeaways. Alongside the news, you?ll hear conversations with leading experts and practitioners who bring facts and real-world guidance to fitness routines, mental health, stress management, the best supplements, and even practical parenting.

All in about 45 minutes ? because time matters.

Hosted by Jesse Carrajat, Certified Health & Fitness Coach, Integrated Healthcare Executive, USMC Veteran, and busy husband and father of three.

Life gets busy. Your health still matters. Give us 45 minutes each week, and we?ll help you grow stronger, week by week.

#StrongerWeekly

This week on Stronger Weekly, I?m joined by Connor Shehan, VP of Nutrition at Rep Fitness and architect of Purist Nutrition, to break down the truth behind supplement quality. Connor explains what ?pure? really means, why the supplement industry is so hard to navigate, and how to read labels without getting misled by marketing.

He also outlines the biggest red flags, the risks of contaminated or poorly tested products, and the principles Purist uses to build formulas that actually meet high standards for purity and transparency. He also gives his recommendations on the essential supplements that EVERY person should take if they're serious about their fitness.

Plus, we cover this week?s Health & Fitness News:

Smartphones at 12 linked to worse mental & physical health ? A major NIH analysis reported by Axios found that giving kids a smartphone at age 12 predicts higher rates of depression, obesity, and poor sleep through adolescence ? even after adjusting for income, home environment, and screen time on other devices.

CDC panel votes to end universal Hepatitis B shot at birth ? The CDC?s advisory committee moved toward dropping the long-standing recommendation that all newborns receive a Hep B shot, raising concerns about missed infections if hospitals rely solely on maternal screening and perfect follow-up.

Vigorous exercise packs the same punch as much longer cardio? A Nature Communications study of 73,000 adults found that just one minute of vigorous effort can deliver the same long-term health benefit as 4?9 minutes of moderate activity or nearly an hour of light movement.

Jump-rope warm-ups improve running performance ? A 10-week trial in the International Journal of Sports Physiology and Performance found that swapping five minutes of a standard warm-up for jump rope improved reactive strength, running economy, and amateur 3K race performance.

Weekly Weird News: Rotten-egg gas shows promise for Alzheimer?s ? Johns Hopkins researchers found that hydrogen sulfide restored a key cellular process in Alzheimer?s mouse models, improving memory and motor function and pointing toward unconventional low-dose therapies.

If you're looking to clean up your supplement routine?or finally understand what ?purity? means in an industry with almost no guardrails?this conversation gives you a simple, science-backed framework to make better decisions.

SPONSORS

- Get nutritional supplements that work as hard as you do: ????www.puristnutrition.com????

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ??????????????????????????????https://bit.ly/OarStrength??????????????????????????????

- Build a world-class home gym with Rep Fitness: ?www.repfitness.com?

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ??????????????????????????????https://apple.co/4at8Yhn??????????????????????????????

- Spotify Podcasts: ??????????????????????????????https://spoti.fi/3GAGVPJ??????????????????????????????

- YouTube Channel: ????????????????????????????????????????????Stronger Weekly - YouTube?????????

????????????????????????????????????- Visit our website ?????????????????????????????here?????????????????????????????.

- Subscribe to our newsletter ?????????????????????????????here?????????????????????????????.

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Non-Profit Healthcare Leader, Certified Health & Fitness Coach, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

Why do so many men quietly struggle with drinking, erectile dysfunction, weight, or hearing loss?and still avoid getting help?

This week I?m joined by Neil Walker, VP of Growth at Oar Health, who?s spent nearly a decade working in stigmatized healthcare. We unpack why men hesitate to seek care, how shame and identity get in the way, and what actually helps them take the first step. Neil breaks down what ?stigmatized conditions? really are, what he learned from ED, low T, hair loss, hearing loss, and alcohol use disorder, and how the right language and framing can finally get men to engage.

We also dive into:

- How medication-assisted treatment with naltrexone works for alcohol use disorder

- Why you don?t need to hit rock bottom to deserve help

- The difference between daily dosing and targeted use (Sinclair-style)

- Clutch, Oar?s new fast-acting, dissolvable tablet designed to help people drink less

Then we cover this week?s health & fitness headlines:

- Medicare drug prices & GLP-1s ? How Trump?s latest moves on Medicare drug price negotiation could reshape access and affordability for weight-loss and diabetes drugs.

- World?s Strongest Woman controversy ? Why the 2025 title was stripped and what this means for fairness, biology, and women?s strength sports.

- The ?5 epochs? of brain development ? New science mapping how the human brain changes over a lifetime?and what it means for mental health and performance.

- One week off social media ? A randomized trial asks whether a 7-day break from platforms like Instagram and TikTok can reduce depression and anxiety.

- Navy SEAL-style functional strength ? What we can learn from elite operators about real-world strength, durability, and training smart after 30.

If you?or someone you love?have been quietly putting off getting help, this episode gives you a clearer understanding of the stigma, the options, and a more hopeful way forward.

SPONSORS

- Get nutritional supplements that work as hard as you do: ???www.puristnutrition.com???

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????????https://bit.ly/OarStrength?????????????????????????????

- Build a world-class home gym with Rep Fitness: www.repfitness.com

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ?????????????????????????????https://apple.co/4at8Yhn?????????????????????????????

- Spotify Podcasts: ?????????????????????????????https://spoti.fi/3GAGVPJ?????????????????????????????

- YouTube Channel: ?????????????????????????????????????????Stronger Weekly - YouTube????????

??????????????????????????????????- Visit our website ????????????????????????????here????????????????????????????.

- Subscribe to our newsletter ????????????????????????????here????????????????????????????.

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Non-Profit Healthcare Leader, Certified Health & Fitness Coach, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

This week on Stronger Weekly, we break down one of the most important ? and most overlooked ? tools in modern fitness: using genetic testing and bloodwork to optimize your health.

I?m joined by Dr. Jake Huebner, a Colorado-based functional health specialist and chiropractor who helps men identify risks early, improve performance, and build habits aligned with their biology. In this conversation, Dr. Huebner explains how genetics and biomarkers influence metabolism, inflammation, hormones, disease risk, and the way your body responds to training and stress.

Then we go a step further: Dr. Huebner reviews my actual recent bloodwork, live on the show, and explains what each marker means ? testosterone, inflammation, cholesterol, liver enzymes, insulin, and more. If you?ve ever wondered what your numbers say about how you?re really doing, this breakdown will give you the blueprint.

We also cover this week?s biggest health & fitness stories:

- New global research urging governments to regulate ultraprocessed foods as evidence mounts linking them to chronic disease.

- Teens who play video games daily are now significantly more likely to engage in online gambling, raising addiction concerns.

- The global wellness economy surges toward a projected $10 trillion ? from longevity tech to recovery, mindfulness, and fitness.

- A new study shows ?California sober? strategies ? cannabis instead of alcohol ? may reduce short-term alcohol intake but create new risks.

- The APA warns that mental-health chatbots and AI wellness tools often give unsafe, inaccurate advice, despite 1 in 3 Americans using them for emotional support.

Whether you?re trying to stay healthy, improve your training, or understand your own biology on a deeper level, this episode gives you a clear, practical roadmap for using data and lifestyle together to build long-term strength.
Featuring: Dr. Jake Huebner

- Instagram: www.instagram.com/dr.jakehuebner/

- Website: https://coloradomjc.com/

SPONSORS

- Get nutritional supplements that work as hard as you do: ??www.puristnutrition.com??

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????????https://bit.ly/OarStrength????????????????????????????

- Build a world-class home gym with Rep Fitness: www.repfitness.com

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: ????????????????????????????https://apple.co/4at8Yhn????????????????????????????

- Spotify Podcasts: ????????????????????????????https://spoti.fi/3GAGVPJ????????????????????????????

- YouTube Channel: ??????????????????????????????????????Stronger Weekly - YouTube???????

????????????????????????????????- Visit our website ???????????????????????????here???????????????????????????.

- Subscribe to our newsletter ???????????????????????????here???????????????????????????.

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Non-Profit Healthcare Leader, Certified Health & Fitness Coach, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

This week on Stronger Weekly, I?m joined by MMA performance coach Steven Sahyoun ? one of the top rehab and strength coaches in combat sports. Steve helps fighters get stronger, more mobile, and more resilient, and today we break down how anyone can apply these principles to build a durable, athletic, injury-resistant body.

We cover the top 5 physical qualities, the biggest training mistakes everyday lifters make, the foundational movements every person should master, how to use explosive training safely, and why mobility and rehab principles from combat sports translate directly to longevity and everyday life.

We also break down the biggest health & fitness stories of the week:

- ACA subsidies are still unresolved for 2025, leaving millions unsure what their premiums will be as open enrollment continues.

- A major analysis shows GLP-1 medications could dramatically reduce U.S. mortality rates by 2045 ? with lower prices and wider access on the horizon.

- The zero-proof market continues to explode as alcohol use declines, especially among younger adults.

- New research links ultra-processed foods to higher cancer risk, adding to mounting evidence on their long-term dangers.

- The American Psychological Association warns that mental-health chatbots often provide unsafe or inaccurate advice ? urging caution for anyone using AI for emotional support.

Whether you're looking to level-up your strength training, trying to prevent injuries, or looking to improve athleticism, this conversation gives you the practical tools you need to train smarter and stay healthy long-term.

- Follow Coach Steve on Instagram here.

- Visit Steve's coaching website here.

SPONSORS- Get nutritional supplements that work as hard as you do: ?www.puristnutrition.com?

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The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Non-Profit Healthcare Leader, Certified Health & Fitness Coach, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

This week marks two years of Stronger Weekly. On Veterans Day 2023, I launched this show with one mission ? to help people take back control of their health, habits, and lives. Two years later, it?s become something much bigger.

In this anniversary episode, I share the five greatest lessons I?ve learned from two years of podcasting ? distilled from hundreds of conversations with athletes, scientists, coaches, veterans, and everyday people redefining what it means to live strong. From fitness and focus to parenting and sleep, these are the truths that have changed how I train, think, and live.

We also break down the biggest health & fitness headlines of the week:

- The Trump administration strikes deals with Eli Lilly and Novo Nordisk to slash GLP-1 prices and expand Medicare access.

- A minimalist ?brick? phone helps users quit social media addiction.

- A new JAMA Cardiology study raises concerns about melatonin?s impact on heart health.

- Heavy drinking linked to worse stroke outcomes, according to Harvard Medical School.

- The APA?s Stress in America 2025 report shows anxiety levels hitting record highs nationwide.

Thank you to every listener who?s been part of this journey ? whether you?ve been here since day one or just found the show. Your support, messages, and ideas have made Stronger Weekly what it is today.

We?re just getting started. #StrongerWeekly

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- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ?????????????????????????https://bit.ly/OarStrength?????????????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ?????????????????????????https://livemomentous.com????????????????????????

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Non-Profit Healthcare Leader, Certified Health & Fitness Coach, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

This week on Stronger Weekly, I?m joined by my good friend Justin Maziarz for a deep dive into one of the biggest killers of health and happiness ? chronic stress.

We unpack what stress actually is from a scientific perspective, what?s happening in your brain and body when you?re under constant pressure, and how chronic stress quietly wrecks your hormones, energy, and mood.

From testosterone decline to cortisol overload, we cover the data, symptoms, and real-world impact ? and what you can do about it.

Justin and I also explore the modern causes of stress ? overstimulation, lack of sleep, financial strain, and toxic ambition ? and share practical tools to take back control, including breathwork, strength training, faith, and rest.

We also break down the biggest health & fitness headlines of the week:

- A new study in Obstetrics & Gynecology finds that COVID infection during pregnancy may increase autism risk, renewing debates about maternal immunity and fetal development.

- Scientists confirm that chronic traumatic encephalopathy (CTE) stems from repeated head impacts, not single concussions ? redefining long-term brain safety in contact sports.

- A new survey in JAMA Oncology shows most Americans still don?t realize alcohol increases cancer risk, despite decades of evidence.

- Researchers identify promising metabolic benefits of cilantro, while warning against overhyped health claims.

- And Alabama?s new 10% ?porn tax? aims to fund mental-health services ? sparking debate about the real cost of digital addiction.

If you?ve ever wondered what role stress plays in YOUR life, and how to prevent stress from wreaking havoc on your health, and happiness, this episode?s for you.

#StrongerWeekly

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SPONSORS

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ????????????????????????https://bit.ly/OarStrength????????????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ????????????????????????https://livemomentous.com???????????????????????

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Non-Profit Healthcare Leader, Certified Health & Fitness Coach, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

This week on Stronger Weekly, I?m joined by Kori Turner, a Colorado-based Licensed Professional Counselor and Licensed Addiction Counselor, to unpack the science and psychology behind Alcohol Use Disorder.

We break down the facts ? how addiction develops in the brain, what the diagnostic criteria for Alcohol Use Disorder actually mean, and how to recognize when your drinking has crossed the line from social to self-destructive. Kori also shares insight into the origins of AA, alternative treatment models, and what real recovery can look like today. Whether you?re questioning your own habits or trying to help someone you care about, this conversation will help you understand the why, how, and what?s next of getting better.

We also break down the biggest health & fitness headlines of the week:

- A new study finds that even light-to-moderate drinking raises blood pressure, challenging the idea that a ?glass of wine a day? is heart-healthy.

- Research in the British Journal of Sports Medicine shows that brisk walking 7,000?9,000 steps daily can extend lifespan ? especially when done outdoors.

- Scientists discover that nearly 1 in 5 UTIs may be caused by contaminated meat, sparking calls for safer sourcing and better food hygiene.

- New evidence shows that ?healthy obesity? is a myth, with hidden metabolic risks even in active individuals.

- And finally, a team of researchers in Japan says ?butt breathing? could one day help patients with severe lung conditions ? yes, you heard that right.

Plus, my Thought of the Week dives into how to structure a well-rounded cardiovascular training protocol ? how much cardio you really need, how to combine Zone 2 and HIIT, and how to layer it over strength training without losing muscle.

FOLLOW US ON ALL PLATFORMS

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????????????????????????- Visit our website ???????????????????????here???????????????????????.

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SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ???????????????????????https://bit.ly/OarStrength???????????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ???????????????????????https://livemomentous.com??????????????????????

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Non-Profit Healthcare Leader, Certified Health & Fitness Coach, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

This week on Stronger Weekly, we're revisiting our episode with Brad Dunn, founder of Reliant Fitness. Brad shares his journey of removing alcohol, rebuilding his life, and coaching men to become stronger ? physically and mentally.

Brad shares how walking away from alcohol unlocked new levels of clarity and purpose, and how/why he now coaches men to live intentionally through fitness and discipline. He also breaks down his top advice for building muscle, losing fat, and sustaining a healthy lifestyle long-term.

We also break down the biggest health & fitness headlines of the week:

- The 2025 State of Obesity Report shows 42.8% of U.S. adults now meet the clinical definition of obesity, with West Virginia, Louisiana, and Kentucky topping the list.

- Consumer Reports warns of heavy metals in protein powders, but experts say the findings lack real-world context.

- A new study shows GLP-1 drugs like Ozempic can blunt the effects of alcohol, changing how users feel intoxication.

- Researchers identify hundreds of genetic links between cannabis use and psychiatric disorders.

- And new evidence shows that strength training may protect against obesity-related complications, including diabetes and heart disease.

FOLLOW US ON ALL PLATFORMS

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????????????????????????- Visit our website ???????????????????????here???????????????????????.

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Follow Brad Dunn on Instagram: https://www.instagram.com/reliant.fitness/

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ???????????????????????https://bit.ly/OarStrength???????????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ???????????????????????https://livemomentous.com?????????????????????

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Non-Profit Healthcare Leader, Certified Health & Fitness Coach, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

This week on Stronger Weekly, we?re pulling a classic episode from our vault.  I?m joined by Eric Hinman ? fitness entrepreneur, hybrid athlete, and five-time Ironman finisher ? to talk training, recovery, and what life looks like after quitting alcohol.

Eric shares how eliminating alcohol changed his energy, focus, and consistency, and how he?s built a performance-driven lifestyle that prioritizes discipline, community, and longevity. It?s a timely conversation as millions take part in Sober October to reset their health and habits.

We also break down the biggest health and fitness headlines of the week:

- New York City sues Meta, TikTok, and YouTube, alleging their platforms are addicting children and fueling a youth mental health crisis.

- Doctors warn GLP-1 drugs like Ozempic and Wegovy may interfere with cancer imaging results, leading to misdiagnosis concerns.

- A new global study finds women face nearly double the genetic risk for depression compared to men.

- A major European study on diet drinks raises new questions about artificial sweeteners and long-term heart health.

- Researchers in China find fathers who exercise before conception may pass on greater endurance to their children.

FOLLOW US ON ALL PLATFORMS

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??????????????????????- Visit our website ??????????????????????here??????????????????????.

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SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ??????????????????????https://bit.ly/OarStrength??????????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ??????????????????????https://livemomentous.com????????????????????

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Certified Health & Fitness Coach, Integrated Healthcare Executive, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

This week on Stronger Weekly, we?re taking on the worst fitness advice we?ve ever heard ? from fad diets to outdated training myths ? and breaking down what the science actually says.

Plus, we dive into the biggest health & fitness stories of the week:

President Trump announces a new Pfizer deal to lower drug prices for consumers and launches TrumpRx.gov, with other pharmaceutical companies expected to follow.

Defense Secretary Pete Hegseth unveils tougher military fitness and grooming standards, calling for ?the highest physical standards? across all branches.

Sober October kicks off worldwide, encouraging millions to take a break from alcohol and reset their health.

A new Independent analysis shows alarming rises in colorectal, breast, and kidney cancer among adults under 50, with lifestyle factors playing a growing role.The new State of Mental Health in America 2025 report ranks New York, Hawaii, and New Jersey as the top states for mental health ? and Nevada, Idaho, and Arizona at the bottom.

FOLLOW US ON ALL PLATFORMS

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- YouTube Channel: ???????????????????????Stronger Weekly - YouTube??

??????????????????????- Visit our website ??????????????????????here??????????????????????.

- Subscribe to our newsletter ??????????????????????here??????????????????????.

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ??????????????????????https://bit.ly/OarStrength??????????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ??????????????????????https://livemomentous.com?????????????????????

EPISODE RESOURCES

Trump announces Pfizer deal to lower drug prices and launches TrumpRx.gov NBC News ? Trump to announce deal with Pfizer to lower drug prices

Hegseth unveils new military fitness and grooming standards MSN ? How Hegseth?s newly proposed military fitness standards compare to existing testsSober October kicks off worldwide Social Recovery Center ? Sober October: How it started and how to make it work for you

2025 State of Mental Health in America Report CNN ? Top states for mental health in America, 2025 rankings Mental Health America ? State of Mental Health in America 2025 Report (Full PDF)

Cancer rates rising among younger adults The Independent ? Colorectal, breast, and kidney cancers rising among younger adults, experts warn

The health and fitness news and inspiration you need, delivered every Monday. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Hosted by Certified Health & Fitness Coach, Integrated Healthcare Executive, and USMC Veteran Jesse Carrajat. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

This week on Stronger Weekly, I?m joined by Jason Khalipa ? CrossFit Games world champion, entrepreneur, and host of the Jason Khalipa Podcast ? to talk about showing up as a father, husband, athlete, and man. We dig into the connections between fitness, family, faith, and mental health, and how to live life with purpose NOW. 

We also break down the most important health & fitness headlines of the week:

President Trump and HHS Secretary RFK Jr. ignite controversy by suggesting links between Tylenol, vaccines, and autism ? scientists push back on the evidence.
Doctors announce the first successful treatment to slow Huntington?s disease progression, slowing disease progression by 75%
A new study in the Journal of Psychosomatic Research finds personality traits like being active, responsible, and organized are linked to longer life.
Research from Liverpool John Moores University shows dehydration drives cortisol spikes, worsening the body?s stress response.
A landmark study from Oxford, Yale, and Cambridge ? published in BMJ Evidence-Based Medicine ? finds any amount of alcohol may increase dementia risk, with no safe threshold for brain health.

- Learn more about Jason, and the Train Hard system: Jason Khalipa- Follow Jason on Instagram: Instagram

FOLLOW US ON ALL PLATFORMS

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????????????????????- Visit our website ?????????????????????here?????????????????????.

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SPONSORS

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- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ?????????????????????https://livemomentous.com????????????????????

EPISODE RESOURCES

- Trump, RFK Jr., and Tylenol/Autism Claims (ABC/AP) ABC News ? Trump?s misleading comments on autism validate MAHA movement

- Huntington?s Disease Gene Therapy Breakthrough (BBC) BBC News ? Huntington?s disease: Doctors say first treatment slows condition
- Personality Traits and Longevity (The Independent) The Independent ? Longer life linked to personality traits, experts say
- Dehydration and Stress Response (ScienceDaily) ScienceDaily ? Dehydration linked to exaggerated stress hormone responses
- Alcohol Use and Dementia Risk (BBC / BMJ Evidence-Based Medicine) BBC News ? Any alcohol use increases dementia risk, study findsThe health and fitness news you need, delivered every Monday by Certified Health & Fitness Expert, USMC Veteran, and Healthcare Executive Jesse Carrajat.

Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

#StrongerWeekly

This week on Stronger Weekly, we break down the most important health & fitness headlines of the week:

- CDC advisers move away from blanket Covid vaccine recommendations, requiring shared clinical decision-making with providers.

- Parents testify before Congress about AI chatbots, warning of danger after children were encouraged toward self-harm.

- The American College of Sports Medicine releases its Top 10 Fitness Trends for 2025 ? with wearable tech, HIIT, and strength training still leading the way.

- The rising spread of kissing bugs across the U.S. and the growing threat of Chagas disease.

- The Trump administration pushes states to enforce involuntary rehab for drug users, sparking debates over civil liberties, funding, and effectiveness.
Plus, I?m joined by returning guest Jeff Sutherland, aka Midlife Fit Club, to talk fitness, sobriety, faith, social media, and how to age well.

- Learn from Jeff Sutherland at Midlife Fit Club

- Follow Jeff on Instagram: Instagram

- Watch Jeff on YouTube: Midlife Fit Club - YouTube

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SPONSORS

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- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ????????????????????https://livemomentous.com???????????????????

The health and fitness news you actually need, delivered every Monday by Certified Health & Fitness Expert, USMC Veteran, and Healthcare Executive Jesse Carrajat. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life.

Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.#StrongerWeekly

This week on Stronger Weekly, we break down the most important health & fitness headlines of the week:

- Australia?s social media ban for kids runs into issues with enforcement.

- The ?Make Our Children Healthy Again? report issues guidance and health policy shifts to reshape trust, drug access, and health regulation in 2025 for children

- The FDA cracks down on misleading pharmaceutical ads in direct-to-consumer marketing.

- New research shows a single session of resistance or HIIT reduces growth of breast cancer cells.

- Evidence continues to build: regular strength training can stop, and reverse, aging.

Plus, I share 5 tools you can start using today to increase your healthspan ? covering strength, recovery, sleep, nutrition, and mindset.

FOLLOW US ON ALL PLATFORMS

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- Spotify Podcasts: ????????????????????https://spoti.fi/3GAGVPJ????????????????????

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????????????????- Visit our website ???????????????????here???????????????????.

- Subscribe to our newsletter ???????????????????here???????????????????.

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ???????????????????https://bit.ly/OarStrength???????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ???????????????????https://livemomentous.com??????????????????

EPISODE RESOURCES /CITATIONS

-Australia Bans Social Media for Kids Under 16 Ban takes effect Dec. 10, enforcement still uncertain. Source: BBC News ? link
- White House MAHA Commission ? Childhood Health Strategy Nutrition reform, 60 min/day activity, preventive care, family support. Source: White House ? link
- Exercise & Breast Cancer Survivors Study One high-intensity workout altered blood chemistry, suppressing cancer cell growth. Source: Springer ? link
- Trump Targets Pharma Advertising Memorandum directs FDA/HHS to crack down on misleading drug ads. Source: White House Fact Sheet ? link
- Exercise & Epigenetic Age Reversal Study shows structured exercise reduced biological age by years (DNA methylation markers). Source: Muscle & Fitness ? link

The health and fitness news you actually need, delivered every Monday by Certified Health & Fitness Expert, USMC Veteran, and Healthcare Executive Jesse Carrajat. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

This week on Stronger Weekly (formerly Running Free), I break down my Fall 2025 muscle-building fitness plan, , plus we cover the most important health and fitness headlines of the week:

- RFK Jr.?s heated Senate testimony on vaccines and public trust.

- A viral Pentagon fitness challenge with Pete Hegseth and RFK Jr. (100 pushups and 50 pullups in under five minutes).

- A new Cleveland Clinic survey on how exercise impacts men?s mental health and sex drive.

- groundbreaking research on how childhood fitness habits shape lifelong health outcomes.

- A decades-long study from Sweden showing that cardiovascular fitness may cut dementia risk by as much as 88%.Plus, Jesse shares his personal Fall/Winter 2026 blueprint ? how he?s structuring training, nutrition, and lifestyle hacks to pack on lean muscle-mass, with takeaways you can apply in your own life.

FOLLOW US ON ALL PLATFORMS

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- Spotify Podcasts: ???????????????????https://spoti.fi/3GAGVPJ???????????????????

- YouTube Channel: ???????????????Running Free Podcast - YouTube???????????????- Visit our website ??????????????????here??????????????????.

- Subscribe to our newsletter ??????????????????here??????????????????.

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ??????????????????https://bit.ly/OarStrength??????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ??????????????????https://livemomentous.com?????????????????

EPISODE RESOURCES/LINKS

- RFK Jr.?s Senate Showdown on Public Health and Vaccines
Live coverage of the Senate hearing
Source: New York Times, Live Senate Coverage

- RFK Jr. & Pete Hegseth?s Pentagon Fitness Challenge
?Pete and Bobby challenge? ? 100 pushups & 50 pullups in under 5 minutes
Source: Fox News

- Cleveland Clinic Survey ? Exercise Impacts Men?s Mental Health and Sex Drive
Cleveland Clinic?s MENtion It® campaign findings
Source: Cleveland Clinic Newsroom

- Childhood Fitness Habits Shape Lifelong Health Outcomes
Study by University of Georgia and Finnish cohort
Source: Earth.com

- Cardio (Cycling) Linked to Significantly Lower Dementia Risk
44-year Swedish study, published in Neurology ? 88% lower dementia risk for highly fit
Source: Tom?s Guide (citing the study)

The health and fitness news you actually need, delivered every Monday by Certified Health & Fitness Expert, USMC Veteran, and Healthcare Executive Jesse Carrajat. Get the facts first on the research, trends, and breakthroughs that matter ? plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life. Give us 45 minutes each week, and we?ll help you grow Stronger Weekly.

Most busy people want to be fit, strong, and healthy?but who has hours to spend in the gym?

Jake Schum, former NFL player and elite performance coach, joins Running Free to share how you can maximize fitness with minimal time. Now a dedicated dad himself, Jake has built a blueprint for training that balances strength, mobility, nutrition, and recovery?all designed for real life.

We cover:

How to structure efficient training sessions that actually deliver results

The role of mobility and advanced movements in building a resilient body

Nutrition strategies that are simple, sustainable, and family-friendly

The best supplements and recovery tools for busy adults

Lifestyle and habit hacks to manage stress, sleep, and energy

This episode is practical, tactical, and packed with tools you can use immediately?whether your goal is losing 20 pounds, getting stronger, or simply staying in the game for your family.

Learn more about Jake Schum:

Gridiron Gateway Training

Follow Jake on Instagram

RUNNING FREE RESOURCES

- Visit our website ????????????????here????????????????.

- Apple Podcasts: ??????????????????https://apple.co/4at8Yhn??????????????????

- Spotify Podcasts: ??????????????????https://spoti.fi/3GAGVPJ??????????????????

- YouTube Channel: ??????????????Running Free Podcast - YouTube??????????????- Subscribe to our newsletter ?????????????????here?????????????????.

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ?????????????????https://bit.ly/OarStrength?????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ?????????????????https://livemomentous.com????????????????

EPISODES YOU MIGHT ENJOY

- ?Can You Drink Your Way Sober? | Katie Herzog, Author?-

?- Marriage Goals, Top Lifts, Marky Mark Mornings, GRIT, & Raising Tough Kids | Ask Us Anything Vol. 3?

- ?The Fear of Death: Why It Might Be Driving Your Anxiety?

______________________________________________

Build Fitness for the Long Haul.

Running Free helps you train smarter, live better, and build lasting strength in body and mind. Hosted by USMC veteran, health coach, and fitness nerd Jesse Carrajat, the show blends practical fitness advice with real conversations on mental health, addiction, nutrition, and the habits that build us up or break us down. Guests include world-class coaches, scientists, authors, athletes, and everyday people proving what?s possible.

Build the body, mindset, and lifestyle to perform for life ? because the goal isn?t just to live long, it?s to live strong and FREE.

The Variety Pack is back?and the questions keep getting better. In this episode, we dive into your toughest (and funniest) asks on fitness, fatherhood, health, and habits?with zero prep and zero filter.

This week:

Is your drinking ?bad enough? to need help?

Do you really need supplements, or just a better diet?

Our exact morning routines (and why they start the night before)

How to balance Zone 2 cardio with heavy lifting without burning out

Should you still train heavy in your 40s?

How to stop using alcohol as an escape when parenting gets overwhelming

What?s harder: toddler tantrums or a brutal squat set?

The #1 habit every dad should model for his kids

and MORE

Got a question for the next Ask Us Anything? DM us @runningfreepodcast or email [email protected].

RUNNING FREE RESOURCES

- Visit our website ???????????????here???????????????.

- Subscribe to our newsletter ???????????????here???????????????.

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- YouTube Channel: ?????????????Running Free Podcast - YouTube?????????????

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ????????????????https://bit.ly/OarStrength????????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ????????????????https://livemomentous.com???????????????

EPISODES YOU MIGHT ENJOY

- Can You Drink Your Way Sober? | Katie Herzog, Author-

- Marriage Goals, Top Lifts, Marky Mark Mornings, GRIT, & Raising Tough Kids | Ask Us Anything Vol. 3

- The Fear of Death: Why It Might Be Driving Your Anxiety

______________________________________________

Build Fitness for the Long Haul.

Running Free helps you train smarter, live better, and build lasting strength in body and mind. Hosted by USMC veteran, health coach, and fitness nerd Jesse Carrajat, the show blends practical fitness advice with real conversations on mental health, addiction, nutrition, and the habits that build us up or break us down. Guests include world-class coaches, scientists, authors, athletes, and everyday people proving what?s possible.

Build the body, mindset, and lifestyle to perform for life ? because the goal isn?t just to live long, it?s to live strong and FREE.

Many Americans feel let down by primary care. Short visits, endless referrals, and a system that reacts to illness rather than preventing it. The result: rising costs, worsening health outcomes, and a growing sense that the foundation of our healthcare system is broken.

But what if there?s another way?

Chloe Harrouche, breast cancer survivor and founder of The Lanby, believes the answer lies in a holistic, subscription-based model of care that integrates medicine, nutrition, and lifestyle. By extending time with patients, focusing on prevention, and putting relationships at the center, she?s reimagining what healthcare could?and should?look like.

In this episode, we explore:

Why the current primary care model is failing both patients and doctors

The principles of integrative care?and why they matter now more than ever

How subscription-based healthcare could realign incentives for better outcomes

Lessons from Chloe?s own health journey that shaped The Lanby?s mission

Healthcare is personal. This conversation asks: what do we deserve from our doctors?and how do we get there?

- Visit The Lanby Website: The Lanby: Integrative Primary Care | Concierge Medicine- Follow The Lanby on Instagram here.

- Follow Chloe on LinkedIn here.

RUNNING FREE RESOURCES

- Visit our website ??????????????here??????????????.

- Subscribe to our newsletter ??????????????here??????????????.

- Apple Podcasts: ????????????????https://apple.co/4at8Yhn????????????????

- Spotify Podcasts: ????????????????https://spoti.fi/3GAGVPJ????????????????

- YouTube Channel: ????????????Running Free Podcast - YouTube????????????

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ???????????????https://bit.ly/OarStrength???????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ???????????????https://livemomentous.com??????????????

EPISODES YOU MIGHT ENJOY

- Are Today?s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: ???????????????https://spoti.fi/3AZ8f0P??????????????

- How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: ???????????????https://spoti.fi/JAPP9g3???????????????

- Social Media Addiction - 5 Statistics That Should SCARE You: ???????????????https://spoti.fi/ygZw3lZ???????????????

Build Fitness for the Long Haul.

Running Free helps you train smarter, live better, and build lasting strength in body and mind. Hosted by USMC veteran, health coach, and fitness nerd Jesse Carrajat, the show blends practical fitness advice with real conversations on mental health, addiction, nutrition, and the habits that build us up or break us down. Guests include world-class coaches, scientists, authors, athletes, and everyday people proving what?s possible.

Build the body, mindset, and lifestyle to perform for life ? because the goal isn?t just to live long, it?s to live strong and FREE.

Can supplements support sobriety? Or help you drink less?

Mike Hardenbrook?founder of Cloud 9, author, and host of the Alcohol Reset podcast?joins Running Free to unpack the role supplements can play in recovery and alcohol use disorder. From amino acids and gut health to dopamine support and cravings, this conversation explores a growing area of interest: nutritional support for the sober and sober-curious.

We discuss:

Why brain chemistry matters in addiction

Common deficiencies in early sobriety

Natural supplements for dopamine, serotonin, and GABA

How Cloud 9 is helping bridge the gap in recovery support

Mike?s personal journey through entrepreneurship, anxiety, and alcohol

Whether you?re alcohol-free or just exploring moderation, this episode offers tools and insights to help you stay strong.

- Learn more about Mike?s work at https://www.cloud9supplements.com

- Check out Mike's Alcohol Reset podcast: The Alcohol Reset by Cloud9

RUNNING FREE RESOURCES

- Visit our website ?????????????here?????????????.

- Subscribe to our newsletter ?????????????here?????????????.

- Apple Podcasts: ???????????????https://apple.co/4at8Yhn???????????????

- Spotify Podcasts: ???????????????https://spoti.fi/3GAGVPJ???????????????

- YouTube Channel: ???????????Running Free Podcast - YouTube???????????

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ??????????????https://bit.ly/OarStrength??????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ??????????????https://livemomentous.com?????????????

EPISODES YOU MIGHT ENJOY

- Are Today?s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: ??????????????https://spoti.fi/3AZ8f0P?????????????

- How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: ??????????????https://spoti.fi/JAPP9g3??????????????

- Social Media Addiction - 5 Statistics That Should SCARE You: ??????????????https://spoti.fi/ygZw3lZ??????????????

Physical fitness. Mental health. Lifespan.

One show to help you maximize all three.

Hosted by USMC veteran and health coach Jesse Carrajat, Running Free explores the habits, tools, and insights that build strength?inside and out. Each week features practical conversations with experts in training, medicine, psychology, nutrition, supplements, and more.

Our goal is simple: to help you live stronger, longer, and with greater purpose.

Because life?s too short: Start Running Free.

For decades, the dominant message in recovery has been clear: quit completely, or fail.

But what if there?s another way?

Journalist, author, and podcast host Katie Herzog joins Running Free to discuss her new book, Drink Your Way Sober?a deeply personal and well-researched look into The Sinclair Method, a medication-assisted approach that helps people reduce or eliminate alcohol without white-knuckling abstinence.

Katie blends memoir and reporting to challenge long-held assumptions about addiction and recovery, including her own. In this conversation, she and Jesse dig into how naltrexone, neuroscience, and harm reduction are helping thousands rewrite their relationship with alcohol?quietly, effectively, and without shame.

We discuss:

What The Sinclair Method is?and why so few people know about it

Why complete abstinence isn?t the only path to recovery

How trauma, compulsion, and biology intersect in addiction

Katie?s personal story and why she believes this message matters now more than ever

How we can bridge the gap between traditional recovery and science-based innovation

This episode is for anyone questioning alcohol, looking for options, or ready to think differently about what recovery can look like.

- Order Katie's Book: Drink Your Way Sober- Follow Katie on Instagram- Check out Blocked and Reported: Blocked and Reported | Jesse Singal | Substack

RUNNING FREE RESOURCES

- Visit our website ????????????here????????????.

- Subscribe to our newsletter ????????????here????????????.

- Apple Podcasts: ??????????????https://apple.co/4at8Yhn??????????????

- Spotify Podcasts: ??????????????https://spoti.fi/3GAGVPJ??????????????

- YouTube Channel: ??????????Running Free Podcast - YouTube??????????

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ?????????????https://bit.ly/OarStrength?????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ?????????????https://livemomentous.com????????????

EPISODES YOU MIGHT ENJOY

- Are Today?s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: ?????????????https://spoti.fi/3AZ8f0P????????????

- How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: ?????????????https://spoti.fi/JAPP9g3?????????????

- Social Media Addiction - 5 Statistics That Should SCARE You: ?????????????https://spoti.fi/ygZw3lZ?????????????

Physical fitness. Mental health. Lifespan.
One show to help you maximize all three.

Hosted by USMC veteran and health coach Jesse Carrajat, Running Free explores the habits, tools, and insights that build strength?inside and out. Each week features practical conversations with experts in training, medicine, psychology, nutrition, supplements, and more.

Our goal is simple: to help you live stronger, longer, and with greater purpose.

Because life?s too short: Start Running Free.

The Variety Pack is back?and somehow, you keep raising the bar. In this episode, we answer your most honest (and hilarious) questions about fitness, fatherhood, faith, productivity, and mental health?with no prep and no filter.

This week:

- Our Top 10 Exercises for life

- Can being too nice hurt your kids later in life?

- What should the next 10 years of your marriage look like?

- How do you balance early morning workouts with family life?

- How to protect your mental health when life won?t slow down

- Mark Wahlberg?s 4AM grind... worth it?

- and MORE!

Got a question for the next Ask Us Anything?

DM us @runningfreepodcast on Instagram or email [email protected].

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ????????????https://bit.ly/OarStrength????????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ????????????https://livemomentous.com????????????

RUNNING FREE RESOURCES

- Visit our website ???????????here???????????.

- Subscribe to our newsletter ???????????here???????????.

- Apple Podcasts: ?????????????https://apple.co/4at8Yhn?????????????

- Spotify Podcasts: ?????????????https://spoti.fi/3GAGVPJ?????????????

- YouTube Channel: ?????????Running Free Podcast - YouTube?????????

EPISODES YOU MIGHT ENJOY

- Are Today?s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: ????????????https://spoti.fi/3AZ8f0P???????????

- How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: ????????????https://spoti.fi/JAPP9g3????????????

- Social Media Addiction - 5 Statistics That Should SCARE You: ????????????https://spoti.fi/ygZw3lZ????????????

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about optimizing health, and breaking free from the habits and distractions that hold us back. We cover fitness, mental health, culture, addiction, parenting, humor, and everything in between.

Hosted by veteran, fitness expert, and health advocate Jesse Carrajat, each episode explores what it means to live fully?through honest conversations with thinkers, creators, and everyday people who teach and inspire us to live healthy, long, meaningful lives.

Stop Chasing Life. Start Running Free.

Could toxic relationships and personality disorders be the most overlooked public health crisis of our time?

In this episode, Dr. Jamie Huysman?clinical psychologist, social worker, and founder of the STAR Network?joins Jesse to unpack the shocking reality behind Cluster B personality disorders (narcissistic, borderline, antisocial, and histrionic) and their devastating ripple effects across families, workplaces, and society.

Dr. Huysman explains how 1 in 8 people are impacted directly through relationships with people who have these disorders?and why they so often go undetected. From the trauma bond and generational dysfunction to reparenting, resilience, and breaking free, this conversation blends science, culture, and live experiences.

You?ll also learn how to spot red flags, why empaths are often targets, and how STAR Network and TAR Anon are creating free, virtual spaces for healing and recovery.

EPISODE RESOURCES

- Discover the STAR Network: www.starnetwork.org

- Discover TAR Anon: www.taranon.org

- Read CDC-Kaiser ACE Study: https://www.cdc.gov/violenceprevention/aces/about.html

SPONSORS

- Take control of your drinking with medication-assisted treatment from Oar Health: ???????????https://bit.ly/OarStrength???????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ???????????https://livemomentous.com???????????

RUNNING FREE RESOURCES

- Visit our website ??????????here??????????.

- Subscribe to our newsletter ??????????here??????????.

- Apple Podcasts: ????????????https://apple.co/4at8Yhn????????????

- Spotify Podcasts: ????????????https://spoti.fi/3GAGVPJ????????????

- YouTube Channel: ????????Running Free Podcast - YouTube????????

EPISODES YOU MIGHT ENJOY

- Are Today?s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: ???????????https://spoti.fi/3AZ8f0P??????????

- How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: ???????????https://spoti.fi/JAPP9g3???????????

- Social Media Addiction - 5 Statistics That Should SCARE You: ???????????https://spoti.fi/ygZw3lZ???????????

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about optimizing health, and breaking free from the habits and distractions that hold us back. We cover fitness, mental health, culture, addiction, parenting, humor, and everything in between.

Hosted by veteran, fitness expert, and health advocate Jesse Carrajat, each episode explores what it means to live fully?through honest conversations with thinkers, creators, and everyday people who teach and inspire us to live healthy, long, meaningful lives.

Stop Chasing Life. Start Running Free.

What?s it really like to be a stay-at-home dad in America?

In this raw and honest episode, Jesse sits down with longtime friend and future fellow podcaster Dave Lipay (The Off Tangent Podcast, Coming Soon) for a conversation about ALL THINGS parenting, and being a Stay-at-Home Dad.

From wrestling with ego and identity, to finding meaning in the daily chaos, they unpack the decision to stay home, the emotional weight that comes with it, and why it might just be the most important (and underappreciated) job there is.

Together, they explore:

- Breaking gender stereotypes around parenting

- How to find purpose when there?s no paycheck or praise

- The emotional toll of burnout, overstimulation, and isolation

- Why teamwork with your partner is everything

- The long-term beauty and legacy of being present

Whether you?re a stay-at-home dad or mom, a working parent, or just trying to figure out what matters most in parenthood, this episode is for you.

SPONSORS:

- Take control of your drinking with medication-assisted treatment from Oar Health: ??????????https://bit.ly/OarStrength??????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ??????????https://livemomentous.com??????????

RUNNING FREE RESOURCES

- Visit our website ?????????here?????????.

- Subscribe to our newsletter ?????????here?????????.

- Apple Podcasts: ???????????https://apple.co/4at8Yhn???????????

- Spotify Podcasts: ???????????https://spoti.fi/3GAGVPJ???????????

- YouTube Channel: ???????Running Free Podcast - YouTube???????

EPISODES YOU MIGHT ENJOY

- Are Today?s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: ??????????https://spoti.fi/3AZ8f0P?????????

- How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: ??????????https://spoti.fi/JAPP9g3??????????

- Social Media Addiction - 5 Statistics That Should SCARE You: ??????????https://spoti.fi/ygZw3lZ??????????

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about optimizing health, and breaking free from the habits and distractions that hold us back. We cover fitness, mental health, culture, addiction, parenting, humor, and everything in between.

Hosted by veteran, fitness expert, and health advocate Jesse Carrajat, each episode explores what it means to live fully?through honest conversations with thinkers, creators, and everyday people who teach and inspire us to live healthy, long, meaningful lives.

Stop Chasing Life. Start Running Free.

Many veterans today are suffering?and isolation is a key cause.

Without the shared mission and tribe of active duty life, mental and emotional wounds can deepen in silence.

Could nature, skill, and community be the antidote?

Retired Lt. Col. John ?Saint? Langford thinks so.

As CEO of Project Healing Waters, a 501(c)(3) nonprofit serving disabled veterans, Langford now leads one of the most unique healing organizations in America. Through the therapeutic art of fly fishing?and the power of nature and community?his team helped over 7,000 veterans in 2024 rediscover strength and post-traumatic healing.

In this episode, we discuss:

- Why fly fishing offers a potent combination of focus, challenge, and community for trauma recovery

- How nature and structured discomfort can rewire the brain and support long-term mental health

- The science behind community as medicine?and how loneliness is killing more Americans than heart disease

- The idea of ?tribe? and how veterans can find it again outside of uniform

- What civilians can learn from this model?and why we?re all wired for meaning, purpose, and shared mission

Whether you?re a veteran, a family member, or simply someone feeling lost in today?s world, this episode offers hope?and a reminder: sometimes healing starts waist-deep in a river, fly rod in hand, with someone beside you who gets it.

RESOURCES MENTIONED IN THIS EPISODE

- Start your healing journey with Project Healing Waters: Locations : Project Healing Waters

- Support the mission / Donate: Get Involved : Project Healing Waters

- Having suicidal thoughts? Dial 988 (Available 24/7)

SPONSORS:

- Take control of your drinking with medication-assisted treatment from Oar Health: ?????????https://bit.ly/OarStrength?????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ?????????https://livemomentous.com?????????

RUNNING FREE RESOURCES

- Visit our website ????????here????????.

- Subscribe to our newsletter ????????here????????.

- Apple Podcasts: ??????????https://apple.co/4at8Yhn??????????

- Spotify Podcasts: ??????????https://spoti.fi/3GAGVPJ??????????

- YouTube Channel: ??????Running Free Podcast - YouTube??????

EPISODES YOU MIGHT ENJOY

- Are Today?s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: ?????????https://spoti.fi/3AZ8f0P????????

- How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: ?????????https://spoti.fi/JAPP9g3?????????

- Social Media Addiction - 5 Statistics That Should SCARE You: ?????????https://spoti.fi/ygZw3lZ?????????

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about optimizing health, and breaking free from the habits and distractions that hold us back. We cover fitness, mental health, culture, addiction, parenting, humor, and everything in between.

Hosted by veteran, fitness expert, and health advocate Jesse Carrajat, each episode explores what it means to live fully?through honest conversations with thinkers, creators, and everyday people who teach and inspire us to live healthy, long, meaningful lives.

Stop Chasing Life. Start Running Free.

The Variety Pack is back?and yes, it?s as unpredictable as ever. We?re tackling your best (and weirdest) questions about fitness, faith, health, and real life with zero filter and plenty of laughs.

This week:

- What your pee color says about your supplement stack

- Are peptides worth the hype?or just expensive hope?

- How alcohol affects your brain long-term

- Can fitness become a new addiction?

- Should Christians drink?or steer clear?

- What the Church gets right (and wrong) about recovery

It?s fast, fun, and honest?but always grounded in the mission: helping you live strong, think clearly, and run free.

Got a question for the next Ask Us Anything? DM us @runningfreepodcast on Instagram.

SPONSORS:

- Take control of your drinking with medication-assisted treatment from Oar Health: ????????https://bit.ly/OarStrength????????

- Boost your performance and recovery with Momentous Supplements?get 20% off with code "STRENGTH": ????????https://livemomentous.com????????

RUNNING FREE RESOURCES

- Visit our website ???????here???????.

- Subscribe to our newsletter ???????here???????.

EPISODES YOU MIGHT ENJOY

- Are Today?s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: ????????https://spoti.fi/3AZ8f0P???????

- How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: ????????https://spoti.fi/JAPP9g3????????

- Social Media Addiction - 5 Statistics That Should SCARE You: ????????https://spoti.fi/ygZw3lZ????????

SUBSCRIBE & SUPPORT

- Apple Podcasts: ????????https://apple.co/4at8Yhn????????

- Spotify Podcasts: ????????https://spoti.fi/3GAGVPJ????????

- YouTube Channel: ????Running Free Podcast - YouTube????

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about optimizing health, and breaking free from the habits and distractions that hold us back.

We cover fitness, mental health, culture, addiction, parenting, humor, and everything in between.

Hosted by veteran, fitness expert, and health advocate Jesse Carrajat, each episode explores what it means to live fully?through honest conversations with thinkers, creators, and everyday people who teach and inspire us to live healthy, long, meaningful lives.

Stop Chasing Life. Start Running Free.