Explore every episode of the podcast Stronger Weekly
| Title | Pub. Date | Duration | |
|---|---|---|---|
| How to Build Muscle This Fall: 7 Rules That Actually Matter | 28 oct. 2026 | 00:39:47 | |
Fall is a good time to reset your training goals. But if building muscle is the priority, what actually matters: the perfect workout split, more days in the gym, heavier weights, or simply sticking with a plan? In this solo episode, Jesse shares seven practical rules for building muscle while managing work, family, and everything else on your calendar. He covers realistic three-, four-, and five-day training schedules, challenging sets, progressive overload, and tracking progress without getting impatient. He also shares his approach to protein, calories, cardio, recovery, and supplements. Jesse walks through his own fall program and explains why an advanced five-day routine isn't necessary for everyone. Get the free 3-, 4-, or 5-day training toolkit and join the newsletter: PLUS THIS WEEK'S HEALTH & FITNESS NEWS Jesse covers: - U.S. measles cases and the latest reported death. - The new federal women's health research initiative. - A CGM trial in adults with type 2 diabetes who don't use insulin. - An observational study of daily steps and later neurological diagnoses. - ACSM's 2027 fitness trends, including mobility and strength training. TIMESTAMPS 0:00 - Intro 0:58 - Weekly Health Brief 1:08 - U.S. Measles Update 2:32 - Women's Health Research Initiative 4:41 - CGMs and Type 2 Diabetes 6:04 - Daily Steps and Brain Health 8:12 - ACSM's 2027 Fitness Trends 9:52 - Building Muscle This Fall 12:06 - Rule 1: Set a Twelve-Week Goal 15:26 - Rule 2: Pick a Sustainable Training Split 19:47 - Rule 3: Make Your Sets Count and Track Progress 24:56 - Rule 4: Protein, Calories, and Carbs 29:30 - Rule 5: Keep Your Cardio 32:23 - Rule 6: Make Recovery Part of the Plan 34:55 - Rule 7: Keep Supplements Simple 37:15 - Seven-Rule Recap and Staying Consistent 38:53 - Closing If you're concerned about your drinking, talk to your doctor. SPONSORS - Nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Our website and newsletter: https://strongerweekly.com/ ______ Strong parents raise strong kids. Stronger Weekly is the health and fitness show for hardworking parents. Hosted by Jesse Carrajat, Stronger Weekly helps you get stronger, live healthier, raise great kids, and enjoy the ride along the way. Here's what you can expect: - Health & Fitness Headlines: The latest health news, research, and trends, broken down into what actually matters for you and your family. - Fitness & Nutrition That Works: Practical, science-backed advice to build muscle, improve your health, and make the most of your limited time. - Meaningful Conversations: Honest interviews with experts, parents, and everyday people about health, fatherhood, relationships, and life. - Real Talk About Parenting: The challenges, lessons, and occasional chaos of raising kids while trying to become the best version of yourself. - A Little Fun Along the Way: Humor, nostalgia, pop culture, and the occasional completely unnecessary debate about 1990s professional wrestling. Jesse is a USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. Just a dad doing the work alongside you. Take your health seriously. Take your responsibilities seriously. Don't take yourself too seriously. Healthy habits are caught, not taught. New episodes every Wednesday. #StrongerWeekly #BuildMuscle #StrengthTraining #ProgressiveOverload #FitnessForParents | |||
| Ask Us Anything: Too Many Kids’ Sports, Parenting Burnout, and Why You Can’t Get Jacked (w/ Ben Barker) | 21 oct. 2026 | 01:05:21 | |
You want to build muscle, stay healthy, show up for your family, and somehow get everyone to the next soccer practice on time. But how much is too much? Ben Barker is back for another Ask Us Anything with Jesse, tackling real questions from listeners trying to get stronger without letting fitness — or their kids' schedules — take over their lives. They get into overscheduled youth sports, why experienced lifters struggle to get bigger, and whether a deliberate muscle-building phase is worth trying. Jesse shares what happened when he bulked from roughly 190 to 220 pounds, got stronger, then cut it all back down. They also debate the tradeoff between sleep and early workouts, what changes when you cut back on alcohol, when kids should get their first phone, and whether yoga and Pilates belong in a strength-focused routine. And one of the most relatable questions of all: how do you find the energy to be present with your family when work has already drained you? Ben's answer reframes the whole thing. Then it's rapid fire — 1990s wrestling, unpopular fitness opinions, and a few parenting confessions. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - A 47-year study of 427 people pinpoints when physical fitness peaks — and why it's never too late to start - Cold plunges may ease soreness but blunt the muscle growth you're training for - Exercise improves kids' metabolic health even when the scale doesn't move, across nearly 13,000 children - An FDA-approved nasal spray offers new hope for treatment-resistant depression - A 15-year study links warm, encouraging parenting to a child's developing ability to feel joy TIMESTAMPS 0:00 - Cold Open & Intro 1:14 - The Weekly Health News Update 1:27 - When Does Fitness Actually Peak? 2:52 - Are Cold Plunges Costing You Gains? 5:29 - Why the Scale Isn't the Measure for Kids 6:46 - New Hope for Treatment-Resistant Depression 8:22 - How Warm Parenting Shapes Joy 10:29 - Ben Barker Joins 11:34 - Are We Overscheduling Our Kids? 15:16 - Why You Can't Get Jacked 19:38 - Jesse's Bulk: 190 to 220 and Back 22:11 - Six Hours of Sleep vs. the Early Workout 25:02 - Sober October and Fitness 30:02 - Social Media and Parent Responsibility 31:48 - Your Kid's First Phone 36:31 - Winter Bulking and Training Structure 37:58 - Tracking, Overload, and Planned Volume 45:27 - Where Yoga and Pilates Fit 50:43 - Coming Home With Nothing Left 53:11 - One Day You'll Miss the Chaos 58:30 - Rapid Fire 1:03:35 - High School Regrets and Close BEN BARKER: Fitness coach, father of four, and returning Stronger Weekly guest. Follow Ben: @benbarkerfitness | https://linktr.ee/benbarkerfitness Youth sports program Ben mentioned: https://www.upward.org Kids' device Jesse mentioned: https://gabb.com/gabb-watch/ SPONSORS - Nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Our website and newsletter: https://strongerweekly.com/ ______ Strong parents raise strong kids. Stronger Weekly is the health and fitness show for hardworking parents. Hosted by Jesse Carrajat, Stronger Weekly helps you get stronger, live healthier, raise great kids, and enjoy the ride along the way. Here's what you can expect: - Health & Fitness Headlines: The latest health news, research, and trends, broken down into what actually matters for you and your family. - Fitness & Nutrition That Works: Practical, science-backed advice to build muscle, improve your health, and make the most of your limited time. - Meaningful Conversations: Honest interviews with experts, parents, and everyday people about health, fatherhood, relationships, and life. - Real Talk About Parenting: The challenges, lessons, and occasional chaos of raising kids while trying to become the best version of yourself. - A Little Fun Along the Way: Humor, nostalgia, pop culture, and the occasional completely unnecessary debate about 1990s professional wrestling. Jesse is a USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. Just a dad doing the work alongside you. Take your health seriously. Take your responsibilities seriously. Don't take yourself too seriously. Healthy habits are caught, not taught. New episodes every Wednesday. #StrongerWeekly #AskUsAnything #BuildMuscle #YouthSports #FitDad | |||
| How to Stay Fit, Feed Your Family, and Keep Your Sanity (Britany Williams) | 14 oct. 2026 | 01:16:21 | |
Most fitness advice assumes you have time you don't. Between work, children, meals, and the rest of life, parents are told to optimize everything — then left feeling behind when they can't. Britany Williams has a better starting point. A former Division I runner, certified fitness trainer, creator, and host of Filter Free Friday, Britany spent ten years in a high-pressure role at Under Armour before building a career focused on helping women pursue health without losing themselves. She joined Jesse for an honest conversation recorded just days before her second child was due. They unpack her "consistency ladder," why scheduling workouts matters more than finding the perfect plan, and a family-food strategy she calls ingredient prepping, not meal prepping. They also get into guilt, sleep deprivation, the endless maintenance work of running a household, and setting real boundaries with our phones — how to keep moving forward without making every day another test of your discipline. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - WHO issues its first global guidance on childhood obesity, emphasizing family-centered lifestyle support - A Virginia Tech trial finds ultra-processed meals can prompt different insulin and brain responses despite closely matched nutrition labels - A JAMA Network Open study links higher daily step counts to fewer mental-health symptoms in adolescents - A supervised diet-and-exercise program puts 54% of younger adults with type 2 diabetes into remission after 24 weeks - A JAMA Pediatrics study links parents' device use to more missed toddler communication cues TIMESTAMPS 0:00 - Cold Open & Intro 2:06 - Health Brief: WHO's First Childhood Obesity Guidance 4:03 - Same Label, Different Response 6:55 - Steps and Teen Mental Health 8:42 - 54% Diabetes Remission in 24 Weeks 10:42 - What Your Phone Costs Your Toddler 13:12 - Britany Williams Joins 14:24 - Which Pillar Gets Your Attention 17:16 - Ten Years at Under Armour 18:19 - Leaving Corporate for Coaching 24:00 - Showing the Hard Parts on Camera 28:37 - The Consistency Ladder 29:16 - Forget What's Optimal, Fix the Schedule 30:52 - Finding Your Time Leaks 32:40 - Non-Negotiables First 35:31 - How They Actually Feed the Family 36:32 - Ingredient Prepping, Not Meal Prepping 37:25 - The Plain Pasta Fallback 39:17 - The Guilt Over Not Doing More 40:33 - Adding Instead of Subtracting 42:48 - Protein, Creatine & Third-Party Testing 45:28 - Caught Not Taught in the Grocery Aisle 47:27 - The Back Half of the Day 49:21 - Your Laundry Can Wait 50:32 - Decoupling the Guilt and the Shame 51:38 - Maintenance vs. Forward Progress 53:11 - Why You Stay Up Too Late 54:52 - Taking Your Time Back 57:21 - Letting Your Kid See You Do It 1:00:08 - How Important Is Sleep, Really? 1:00:59 - The Asterisk for Parents 1:02:26 - Sleep Hygiene and the Brain Dump 1:06:24 - Same Wake Time, Every Day 1:07:39 - Jesse's Phone Rules 1:11:10 - The 20-Minute App Block 1:12:32 - Pick a Couple of Pillars SPONSORS - Nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Our website and newsletter: https://strongerweekly.com/ ______ Strong parents raise strong kids. Stronger Weekly is the health and fitness show for hardworking parents. Hosted by Jesse Carrajat, Stronger Weekly helps you get stronger, live healthier, raise great kids, and enjoy the ride along the way. Here's what you can expect: - Health & Fitness Headlines: The latest health news, research, and trends, broken down into what actually matters for you and your family. - Fitness & Nutrition That Works: Practical, science-backed advice to build muscle, improve your health, and make the most of your limited time. - Meaningful Conversations: Honest interviews with experts, parents, and everyday people about health, fatherhood, relationships, and life. - Real Talk About Parenting: The challenges, lessons, and occasional chaos of raising kids while trying to become the best version of yourself. - A Little Fun Along the Way: Humor, nostalgia, pop culture, and the occasional completely unnecessary debate about 1990s professional wrestling. Jesse is a USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. Just a dad doing the work alongside you. Take your health seriously. Take your responsibilities seriously. Don't take yourself too seriously. Healthy habits are caught, not taught. New episodes every Wednesday. #StrongerWeekly #FitnessForParents #BusyMom #MealPrep #Postpartum | |||
| Four Kids. No Wi-Fi. No Screens. How a Tech Founder Raises Kids Like It's 1996 (Will Stackable) | 07 oct. 2026 | 00:58:21 | |
Two major studies landed this week on what screens are doing to kids — one tying smartphone ownership at 12 to eating disorder symptoms at 14, the other pooling data on 2.8 million children across 64 countries and finding lower grades, weaker language, and more anxiety across the board. Every parent listening already feels it. Almost none of us know what to actually do about it. So Jesse sat down with his friend Will Stackable — co-founder and CMO of ArborXR, a VR company serving more than eighty Fortune 500s — who has spent ten years building the future and lives in a farmhouse outside Fort Collins with four kids under ten, no TV, no screens, and no Wi-Fi. This is his story honestly told: the moment on the floor with his son that started it, the year he threw out his smartphone entirely, why willpower was never enough, the firewalls he built instead, and what it gave his family. Then the part most people need — the version of this for a normal household that isn't about to rip out the router. How to talk to a kid about it. What to do this week. And what happens when they're teenagers and every friend has a phone. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Breast Cancer Awareness Month: 40 years of progress, and the free tool to know your own risk - A 2,700-child study finds warm, consistent parenting beats everything else — and inconsistent discipline hurts most - Creatine built muscle in adults 45 to 65 even without exercise in a new 12-week trial - Smartphone ownership at 12 linked to a 67% higher risk of binge-eating symptoms by 14 - An umbrella review of 2.8 million kids finds screen time tied to lower grades and more anxiety TIMESTAMPS 0:00 - Cold Open & Intro 1:27 - The Weekly Health Brief 1:38 - Breast Cancer Awareness Month 3:16 - Warm and Consistent: The Parenting Study 5:03 - Creatine Builds Muscle Without Exercise 7:58 - The Phone at 12 10:01 - 2.8 Million Kids: The Screen Review 11:28 - Will Stackable Joins 13:40 - Reading the Post: "Dad, Why Don't We Have Wi-Fi?" 17:34 - Why He Finally Wrote It 18:17 - A 90s Kid, Then a Phone at 16 20:42 - The Moment on the Floor With His Son 22:21 - A Year With No Smartphone 24:19 - Whack-a-Mole: Apps and Infinity Pools 27:25 - Solitude Deprivation 30:50 - Driving Back in Time 32:25 - Atoms Over Electrons 35:42 - Why Kids Need to Be Bored 39:03 - The Adjustment, and the Projector 43:24 - When Their Friends All Have Phones 48:36 - Caught, Not Taught 49:53 - From Avoidance to Love 52:08 - The Playbook for a Normal Family 57:27 - Outro ABOUT WILL STACKABLE: Co-founder and CMO of ArborXR, which manages VR and AR devices for more than eighty Fortune 500 companies. Previously sold SpringboardVR and Scissortail Media. Lives outside Fort Collins, Colorado with his wife and four kids. Read the post that started this: linkedin.com/in/willstackable If the eating disorder segment hit home, the National Alliance for Eating Disorders has a free helpline at allianceforeatingdisorders.com. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #ScreenTime #DigitalMinimalism #Parenting #KidsAndPhones | |||
| Quit Drinking for 31 Days? Here's What Happens to Your Body (The Sober October Episode) | 30 sept. 2026 | 01:01:11 | |
Tomorrow is October 1st, and Jesse is going to try to talk you into Sober October. Thirty-one days, no alcohol. Not because you have a problem — most people don't — but because the research on what one month off does to your body is better than most people realize, and almost nobody talks about it. Five reasons, each backed by real studies, with Melissa West — who built a TikTok following by telling her own sobriety story honestly — reacting to what it actually felt like. You'll feel less anxious (the next-day dread is chemistry, and it compounds). You'll feel more rested (alcohol sedates you, then wrecks the second half of the night). You'll give your body a chance to heal (a UCL study of 94 drinkers found insulin resistance down 26%, blood pressure down 6%, and cancer-related growth factors down in one month — with no change to diet or exercise). You'll have better workouts (alcohol cuts muscle rebuilding after training by a quarter to a third). And you'll just feel... happier. Plus the part nobody expects: six months later, people are still drinking less. Even the ones who didn't finish. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Kratom: what parents need to know after two Ole Miss student deaths put it in the spotlight - A study of 8.8 million adults finds no safe amount of ultra-processed food — every extra small serving raises risk - Thirty years of exercise leaves you with more reserve at 64, and it's never too late to start - Seven days of strength training shrinks fat cells before the scale moves - Americans are drinking less for the first time since the pandemic, led by Gen Z and millennials TIMESTAMPS 0:00 - Cold Open & Intro 2:14 - The Weekly Health Brief 2:27 - Kratom: What Parents Need to Know 5:07 - One Bag of Chips a Day 7:56 - Start Now, Cash In at 70 10:16 - Your Fat Cells Already Know 12:26 - America Is Drinking Less 15:31 - Melissa West Joins 17:48 - The Gray Area Drinker 20:43 - Going Public on TikTok 25:45 - Sober October, No-Nicotine November, Decaf December 27:53 - Reason 1: You'll Feel Less Anxious 36:43 - Reason 2: You'll Feel More Rested 43:30 - Reason 3: You'll Give Your Body a Chance to Heal 48:30 - Reason 4: You'll Have Better Workouts 53:00 - Reason 5: You'll Just Feel... Happier 57:00 - The Challenge 59:31 - Outro THE 5 REASONS: 1. LESS ANXIOUS - Next-day anxiety is a chemical rebound (GABA drops, glutamate surges, cortisol spikes), and it compounds. A 1,192-person Sussex study found real gains in wellbeing after one month off. 2. MORE RESTED - Alcohol sedates you, then suppresses REM. Higher intake is linked to ~25% higher sleep apnea risk. 71% of Dry January participants slept better. 3. YOUR BODY HEALS - UCL study, 94 drinkers, one month: insulin resistance down 25.9%, blood pressure down ~6%, liver enzymes and cancer-related growth factors down. 4. BETTER WORKOUTS - Alcohol after training cuts muscle protein synthesis by 24-37%, raises cortisol, drops testosterone. 5. YOU'LL JUST FEEL HAPPIER - Six months later, people who took a month off are still drinking less. Even the ones who didn't finish. ABOUT MELISSA WEST: Content creator who built an audience on TikTok by sharing her sobriety story openly and honestly. She works with Oar Health. @melissarosewest If you're concerned about your drinking, talk to your doctor. If you're in crisis, call or text 988. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #SoberOctober #QuitDrinking #SoberCurious #AlcoholFree | |||
| How to Raise Happy, Healthy Children in an Anxious World (with Todd Sarner, LMFT) | 23 sept. 2026 | 01:30:31 | |
Gentle parenting. Strict parenting. Free-range, attachment, screen-free, let-them-be-bored. Every philosophy has a following and a comment section, and for parents, it can be overwhelming. Meanwhile teachers are reporting a generation of kids who can't handle boredom, can't hear the word no, and fall apart the first time something doesn't go their way. Jesse sits down with Todd Sarner — a licensed marriage and family therapist, former Neufeld Institute faculty, and the author of The Calm & Connected Parent — for a 101 on what actually works. Why you don't have to be a perfect parent, and why perfectionists often struggle the most. What attachment science actually says, and the difference between a secure and an anxious kid. Todd's framework of connection, regulation, and guidance — and why your kids need you to be an alpha, calm, and aligned parent. Why the gentle-versus-strict pendulum on Instagram misses the point entirely. And Jesse gets honest about what happens inside him when three kids get loud at once. Then it gets practical: a fifteen-second breathing reset you can do in the car with the kids in the back seat, why giving a hug bigger ends a meltdown faster, and how to fill your kid's tank before things go sideways. No perfect scripts. No shame. Just a proven, research-backed framework to help you raise happy, healthy kids in an anxious generation. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Six minutes of reading tied to a 68% drop in stress — and kids' reading is at a record low - Over half of men in high-stress jobs report a private health problem, and it's reversible - The 2026 school lunch report card: which states feed their kids best and worst - ER visits for gambling nearly doubled after online sports betting expanded — mostly men and boys - Twenty-four teachers on the modern parenting trends doing the most damage TIMESTAMPS 0:00 - Cold Open & Intro 1:54 - The Weekly Health Brief: Six Minutes of Reading 3:30 - Stress and Men's Performance 6:28 - The School Lunch Report Card 8:16 - Gambling and the ER 11:16 - The Teachers Speak 13:25 - Todd Sarner Joins 13:56 - 22 Years and the Framework That Changed Everything 15:19 - What Attachment Science Actually Says 16:41 - You Don't Have to Be a Perfect Parent 19:32 - Present Over Perfect: Who Struggles Most 23:47 - Secure vs. Anxious Attachment 26:56 - When the Chaos Makes You Feel Like a Failure 32:15 - Regulation Comes First 35:09 - The Framework: Connection, Regulation & Guidance 40:34 - Alpha Parents: Not a Best Friend, Not a Dictator 42:20 - Gentle vs. Strict Is the Wrong Debate 45:39 - "There's No Such Thing as a Confident Five-Year-Old" 48:07 - Calm Parents and What Happens in Your Brain 52:06 - Aligned Parents: Getting on the Same Page 57:44 - Discipline Means Teaching 1:03:30 - The Stress Response Behind Parental Blowups 1:07:34 - 4-7-8 Breathing: The 15-Second Reset 1:13:05 - Why a Bigger Hug Ends the Meltdown Faster 1:17:32 - Filling Their Tank: Proactive Connection 1:24:40 - The First Step: Say No, Mean It, Stay Kind 1:26:51 - The Weathermaker: Todd's Book for Dads 1:29:03 - Outro: Repair Beats Perfection WHAT WE COVER: - Why perfection isn't the goal, and why perfectionist parents often struggle most - What attachment science says kids need from us, and what a secure base looks like - Todd's framework: connection, regulation, and guidance - Alpha, calm, and aligned — the three conditions kids need from their parents - Why gentle vs. strict is the wrong debate - What's happening in your brain when you blow up, and a fifteen-second breathing reset - Why "give it bigger" works better than holding back affection - How to proactively fill your kid's tank before the meltdown ABOUT TODD SARNER: Licensed Marriage & Family Therapist, founder of Transformative Parenting, and former faculty member at the Neufeld Institute, where he was personally mentored by Dr. Gordon Neufeld. Author of The Calm & Connected Parent. 22+ years, 2,000+ families. And a dad. Todd's book: The Calm & Connected Parent Website: https://transformativeparenting.com Free masterclass: https://masterclassforparents.com If you or someone you know is struggling, the 988 Suicide and Crisis Lifeline is available 24/7 - call or text 988. For gambling help: 1-800-GAMBLER. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #Parenting #ParentingTips #GentleParenting #AttachmentParenting | |||
| What Is Functional Fitness — And Is It Right for You? (with Jon Little, REP Fitness) | 16 sept. 2026 | 01:04:34 | |
Everywhere you look, the fitness world is selling extremes — train harder, do more, chase the most intense program on the feed. But for a busy adult trying to stay strong and capable around work and family, that's a recipe for burnout, not results. So what actually works, and lasts? This episode makes the case for functional fitness: training that builds a body that's useful for real life, not just for the mirror. Jesse sits down with Jon Little, President and COO of REP Fitness, to break down what functional fitness really means, how it's evolved, where it fits among all the options out there, and why the way you train and the way you fuel your body can't be separated. It's a practical, no-hype conversation about building strength you can sustain for life — and the role good nutrition, like the kind Purist is built around, plays in making it possible. If you've ever felt lost in the noise of programs, classes, and trends, this one gives you a clear, honest framework for choosing how to train. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - 63 longevity experts were asked what actually works for aging well — and the answer costs nothing - New research on AI chatbots, teen loneliness, and the sense of "mattering" - Why vaccine confusion is spilling over into newborn care, and what pediatricians want parents to know - A University of Miami study maps alcohol's reach across a surprising range of cancers - A single gene, male infertility, and the diet connection researchers didn't expect TIMESTAMPS 0:00 - Intro 0:50 - The Weekly Health Brief 1:05 - What 63 Experts Say Actually Works for Aging 2:58 - AI Chatbots, Teens & the Loneliness Question 5:47 - Vaccine Confusion & the Spillover Effect 7:49 - Alcohol's Reach Across Cancer Types 9:31 - The Gene, the Diet & Male Infertility 11:56 - Meet Jon Little & REP Fitness 13:16 - What Is Functional Fitness? 16:05 - Why People Choose It Over Bodybuilding 19:35 - How Functional Fitness Evolved (and CrossFit's Role) 22:24 - CrossFit, Hyrox & Where the Styles Diverge 25:47 - Functional Fitness vs. Hypertrophy 29:00 - Layering In Accessory Work 32:12 - Do You Have to Go All-Out Every Session? 34:45 - Who Is Functional Fitness Actually For? 37:44 - What a Weekly Program Looks Like 42:08 - Starting at Home Without a Gym 47:29 - Transitioning From Traditional Strength Training 51:34 - How Training Ties Back to Nutrition 54:01 - Hydration: The Overlooked Variable 56:27 - Jon's Own Routine & the Mountain Test 1:00:24 - Where Fitness & Nutrition Are Heading 1:03:35 - Closing WHAT WE COVER: - What functional fitness really means (and what it doesn't) - What it looks like in practice for everyday people - How the approach has evolved from the 1960s through CrossFit to today - Why functional fitness isn't the best tool for pure hypertrophy — and what to do about it - How to layer accessory work onto a class-based program - Where to start if you only have a garage and 45 minutes - Why training and nutrition work as one system - Protein timing, the anabolic window, and why hydration is the variable most people miss ABOUT JON LITTLE: President & COO of REP Fitness — one of the most respected names in strength and conditioning equipment. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #FunctionalFitness #CrossFit #RepFitness #StrengthTraining | |||
| Intermittent Fasting, Lower Belly Fat & a $50 Supplement Stack (w/ Ben Barker) | 09 sept. 2026 | 00:54:46 | |
Strength training. Functional training. VO2 max. Zone 2. Sprints. Every podcast tells you something different is the one thing you can't skip — and if you've got four hours a week and a job and kids, that's not guidance, that's noise. This episode is about cutting through it. Ben Barker is back to take your questions. What to actually do with four hours a week. Whether the lower belly pouch is a fat problem or just how you're built. How to get your spouse moving without ending up in the doghouse. What a supplement stack looks like on fifty bucks a month. The honest verdict on intermittent fasting now that everyone's talking about meal timing. And a question from a dad whose third-grade daughter came home crushed after getting made fun of at school. Two dads, no script, nothing to sell you. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Why September may be a better fresh start than January, according to behavioral science - Medical groups issue their own flu, COVID and RSV guidance to cut through the confusion - Two separate studies find your liver runs on meal timing, not just what you eat - Box breathing: the Navy SEAL stress tool you can learn in ten seconds - What the evidence actually says about sleep training your baby TIMESTAMPS 0:00 - Cold Open & Intro 1:18 - The Weekly Health Brief: The September Reset Is Real 2:47 - What to Do About Shots This Fall 6:12 - Your Liver Is Listening for the Dinner Bell 7:35 - Box Breathing 9:27 - Sleep Training: What the Evidence Says 12:27 - Listener Questions w/ Ben Barker 14:24 - Q1: Too Many Things — What Do I Actually Do? (Carol, Little Rock) 18:31 - Q2: The Lower Belly Pouch 23:43 - Q3: Getting Your Spouse Off the Couch (Rachel B., Spokane) 27:06 - Q4: The $50 Budget Stack (Tim) 31:34 - Q5: Intermittent Fasting (Sam, Flagstaff) 38:25 - Q6: The Bracelet 45:42 - Lightning Round 53:25 - Outro THE QUESTIONS: 1. Strength, functional, VO2 max, Zone 2, sprints - I have four hours a week. What do I actually do? 2. I'm lean and abs show up top, but the lower belly pouch won't go. When do I accept that's how I'm built? 3. How do I get my husband working out without ending up in the doghouse? 4. I can't afford the full supplement stack. What does $50 a month look like? 5. Is there something real about fasting, or is it just a trick to eat fewer calories? 6. My third grader got made fun of for her bracelet. What would you have told her? LIGHTNING ROUND: Best athlete physique ever, most surprising physique, most overrated exercise, dumbest fitness gadget, the sport we hope our kids never play, and the best football movie of all time. ABOUT BEN BARKER: Founder of Ben Barker Fitness and a returning guest. One of the few voices in this space who'll give it to you straight - no sponsored spin, no course to sell. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #AskUsAnything #IntermittentFasting #Supplements #FitDad | |||
| 5 Productivity Tips for Busy Parents (& How to Never Miss a Workout) | 02 sept. 2026 | 00:47:37 | |
You didn't miss the morning workout because you're lazy. You might just need better systems — and a different mindset for this busy season of life. This episode lays out five tried-and-true strategies to win the day, so you can find the time and the energy to invest yourself in the areas of your life that matter most: your relationships, your health, and your happiness. Stop negotiating with yourself at 5am. Stop saying yes to everything. Stop sitting down every time you catch up with a friend. And stop believing the problem is discipline — it isn't. You don't need more discipline. You need fewer decisions. We'll focus on setting priorities (and healthy boundaries), organizing yourself, maximizing your training, and of course proper rest. Along the way: why your chronotype is mostly genetics, what the phone in your gym bag is quietly costing you in reps, and why you can pay back sleep debt but you always pay interest. None of it requires a new fitness app or additional time in the day. It just requires prioritization and a commitment to your health. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Meta reaches an $18 billion settlement with 47 states over teen social media addiction — and agrees to time caps, school-hour notification bans, and limits on like counts - UCSF builds the largest molecular map of autism ever created, and finds hundreds of genetic forms funnel into a small number of shared protein hubs - A new clinical trial finds keto beat Mediterranean and low-fat diets on liver health and prediabetes remission — but all three produced the same weight loss - Nearly 1 in 2 US adults now wears a fitness tracker — here are the only three metrics that actually matter - After 30 hours without sleep, 20 minutes of cycling did the same thing for memory as a 90-minute nap TIMESTAMPS 0:00 - Cold Open: It's Not Discipline 1:53 - The Weekly Health Brief 2:13 - Meta's $18 Billion Settlement Over Teen Social Media 4:36 - The Largest Map of Autism Ever Built 6:18 - Keto Wins a Head-to-Head Clinical Trial 9:28 - The Only 3 Wearable Metrics That Matter 11:35 - 20 Minutes on a Bike vs. a 90-Minute Nap 14:28 - FEATURE: Why You Keep Missing Workouts 15:54 - Rule 1: Put First Things First (Covey & the Eisenhower Matrix) 23:58 - Rule 2: If It's Not on the Calendar, It Doesn't Exist 29:13 - Rule 3: Trade the Barstool for the Barbell 32:59 - Rule 4: Train Smart (Splits, Supersets, Put the Phone Down) 39:43 - Rule 5: Sleep — Pay the Debt, With Interest 45:22 - Recap & Closing: This Is a Season THE 5 RULES: 1. PUT FIRST THINGS FIRST - Rank your priorities. Covey's Habit 3 and the Eisenhower Matrix. Your health lives permanently in "important but not urgent" — the box that never gets loud until it's a diagnosis. 2. IF IT'S NOT ON THE CALENDAR, IT DOESN'T EXIST - Block every priority, share the calendar with your spouse, use one task system, stop answering every ping. Implementation intentions are among the most replicated findings in behavior change. 3. TRADE THE BARSTOOL FOR THE BARBELL - Stop socializing sitting down. Walk-and-talks, calls on your feet, training with friends in the morning. The only tactic here that makes time instead of saving it. 4. TRAIN SMART - 45-60 minutes. Upper/lower or full body. Compounds. Superset to compress. Phone in the locker. 5. SLEEP - Chase your number, not the number. Chronotype is largely genetic. You can pay back sleep debt, but you pay interest. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #Productivity #TimeManagement #SleepDebt #FitDad | |||
| Fitness for Busy Parents | Answering YOUR Questions | Connor Shehan | 26 août 2026 | 01:15:54 | |
Parents: working hard, sleeping little, stressed out, with mouths to feed and schedules to manage — all while trying to eat halfway decent and get a little exercise in. This one's for you. Jesse is joined in studio by Connor Shehan, fit dad and VP of Nutrition at Rep Fitness, to answer listener questions about fitness, nutrition, and raising strong kids. They get into how much protein you actually need and whether too much can hurt you, what the real difference is between a $20 and a $50 version of the same supplement, what supplements are appropriate for kids and which ones aren't, whether you should take creatine at all if you don't lift, whether full-body workouts actually work, and what five exercises Connor would pick if he could only do five for the rest of his life. Plus the question that hit hardest: a dad wrote in feeling guilty because he doesn't want to work out with his kids — the gym is his only time to himself. Is he wrong? Then a rapid-fire agree-or-disagree round and a parenting pop quiz that goes somewhat off the rails. You'll love it. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Children who lose a parent are twice as likely to develop a mental health disorder — new data from more than 6,300 households - The cereal box toy is back, and the reason why says something about screens - Meta goes on trial in federal court over child safety and social media addiction - Why some kids are wired for sound sensitivity — 15,728 kids and what the brain scans show - Does supplement timing actually matter? What the evidence says TIMESTAMPS 0:00 - Cold Open & Intro 1:03 - The Weekly Health Brief 1:11 - Losing a Parent & Kids' Mental Health 2:58 - The Cereal Box Toy Is Back 5:52 - Meta Goes on Trial Over Child Safety 7:44 - Why Some Kids Are Wired for Sound Sensitivity 9:54 - Does Supplement Timing Actually Matter? 11:32 - Connor Shehan Joins in Studio 13:26 - Q: $20 vs. $50 Supplements (Ryan, Sacramento) 16:23 - Creatine Doses, Gummies & Label Games 21:15 - Q: Can Too Much Protein Hurt You? (Marcus, Fort Collins) 28:51 - Q: Do Full-Body Workouts Actually Work? (Tony, Wichita) 34:41 - Q: Am I Wrong for Not Working Out With My Kids? (Anonymous Dad) 42:05 - Q: What Supplements Can I Give My Kids? (Steph, Boise) 46:33 - Q: Should You Take Creatine If You Don't Lift? 50:39 - Q: Five Exercises for the Rest of Your Life (Jenna, Tucson) 55:32 - Agree or Disagree 1:01:01 - Parenting Pop Quiz 1:13:57 - Top 3 Takeaways & Closing ABOUT CONNOR SHEHAN: Fit dad and VP of Nutrition at Rep Fitness and Purist Nutrition. Returning guest — his first appearance was a deep dive on supplements. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #FitDad #Protein #Supplements #Parenting | |||
| Testosterone & Hormone Optimization: Everything You Need to Know | Dr. Howard Aubert, MD (Part 1) | 19 août 2026 | 01:00:31 | |
Hormone optimization is suddenly everywhere. Every clinic advertises it, every podcast pushes it, and the federal government just spent eighteen months quietly loosening the rules around testosterone therapy — culminating in the military announcing it will screen every service member over 30. Meanwhile most men have no idea what any of it means, whether it applies to them, or who is actually worth listening to. Jesse sits down with Dr. Howard Aubert, a board-certified urologist who treats low testosterone and hormone replacement every day, for a genuine 101 course. What testosterone actually does, what "low" really means and why total versus free matters, the symptoms that bring men into his office, why guys in their twenties and thirties are showing up too, how to get properly tested, what treatment involves, the real trade-offs including fertility, and how to spot a clinic more interested in selling than treating. Jesse even reads his own bloodwork on air and gets a live read. No sales pitch, no shame, just the information you need to have a real conversation with your own doctor. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Three minutes of sprinting changed more protective proteins than 90 minutes of moderate cardio - Coffee drinkers had less body fat and more muscle at the same BMI in a 2,264-person study - A court clears more than 3,000 social media addiction lawsuits against Meta, TikTok, Google and Snap - The FDA loosens testosterone labels as the military begins screening troops over 30 TIMESTAMPS 0:00 - Cold Open & Intro 1:37 - The Weekly Health Brief 1:48 - Sprinting Beats 90 Minutes of Cardio 4:03 - Coffee, Body Fat & Testosterone 6:53 - 3,000 Social Media Addiction Lawsuits 9:45 - The Testosterone Rules Are Changing 12:40 - Dr. Howard Aubert Joins 13:18 - A Urologist Reacts to the New Rules 17:41 - What Testosterone Actually Does 18:51 - The Symptoms That Bring Men In 20:51 - Total vs. Free: What "Low" Really Means 25:32 - Why Testosterone Is Dropping Generation to Generation 29:47 - Depression, ADHD & Misdiagnosis 31:39 - Jesse Reads His Own Bloodwork 33:04 - Training to Raise Testosterone Naturally 36:47 - Can You Overtrain Your Hormones? 38:10 - Nutrition, Protein & Hydration 41:56 - Vitamin D and the Supplements That Matter 44:48 - How Often You Should Get Labs Drawn 46:57 - Getting a Full Lab Evaluation 48:05 - TRT: Injections, Topicals & The Real Side Effects 50:17 - HCG, Clomid & Enclomiphene Alternatives 51:49 - The New Oral Testosterone 52:31 - How He Decides Who Gets What 54:26 - Where to Find Dr. Aubert & Red Flags to Avoid ABOUT DR. HOWARD AUBERT, MD: Board-certified urologist in Brentwood, Tennessee. BS in Biology from Morehouse College; medical degree with High Honors from Meharry Medical College; general surgery internship and urology residency at the University of Iowa Hospitals and Clinics, where he was chief resident. He specializes in low testosterone, bioidentical hormone replacement, male infertility, and prostate health, with an additional focus on improving wellness through diet, nutrition, and helping patients understand what they're actually taking. Follow Dr. Aubert: @dr.howard.aubert on Instagram | @howardthedoc on X Website: https://drhowardaubert.com/ Low Testosterone: https://drhowardaubert.com/mens-health/low-testosterone/ WHAT WE COVER: - What testosterone actually does beyond the obvious - What "low testosterone" means clinically, and why total vs. free matters - The symptoms that actually bring men into a urologist's office - Why men in their 20s and 30s are showing up with low T - The link between low testosterone and depression, anxiety and ADHD - How to get properly tested and how often to draw labs - Treatment options, realistic expectations, and the real trade-offs - Fertility considerations before you start anything - Alternatives to straight TRT: HCG, Clomid and enclomiphene - What moves your hormones naturally, for free - How to spot a clinic that's selling rather than treating SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #Testosterone #TRT #MensHealth #HormoneHealth | |||
| Parental Burnout: Signs, Health Risks, and How To Fix It | 12 août 2026 | 00:44:23 | |
Nobody talks about parental burnout. Mortgages, careers, trying to be present for your kids — day after day after day. This episode breaks down what burnout actually is, the symptoms to look for, what happens if you ignore it, and five concrete moves to start pulling yourself out. | |||
| Overtraining, Training After 40 & Do You Really Have to Run? (AUA w/ Ben Barker) | 05 août 2026 | 01:04:31 | |
Ben Barker is back for another Ask Us Anything. How do you tell the difference between real overtraining and just being tired and needing to push through? If you genuinely hate running, do you have to do it at all to get the cardiovascular benefit? And should a 46-year-old be running the same program she ran at 30, or is "train differently as you age" an excuse people hide behind?
Jesse and Ben also get into how each of them structures a day to stay productive, and close it out with the worst fitness hype they ever bought into — plus a lightning round on the best movie physique of all time and their biggest gym pet peeves. Two dads, no script, just real answers.
PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Body fat percentage beats BMI as a predictor of men's reproductive health - Oral semaglutide cut heavy drinking days in a new alcohol use disorder trial - Limiting sugar before age two is linked to a 23% lower risk of dementia - Fauci invokes the Fifth Amendment over 100 times in a heated Senate hearing - Oura ring data says Saturday — not Monday — is the most stressful day of the week
TIMESTAMPS 0:00 - Cold Open & Intro 0:57 - The Weekly Health Brief 1:17 - Body Fat % Beats BMI for Men's Health 2:18 - Oral Semaglutide & Heavy Drinking 3:56 - Sugar Before Age Two & Dementia Risk 7:18 - Fauci Takes the Fifth 9:22 - Saturday Is Your Most Stressful Day 11:47 - AUA w/ Ben Barker Begins 16:20 - Q1: Overtraining or Just Tired? 19:33 - Q2: Do I Actually Have to Run? 27:02 - Q3: Should You Train Differently After 40? 34:24 - Q4: How We Structure Our Days 44:43 - Q5: The Worst Fitness Hype We Fell For 49:46 - Lightning Round: Best Movie Physique & Gym Pet Peeves 56:49 - The Stronger Hack: Less Is More 1:03:22 - Top 3 Takeaways & Closing
SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/
______
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. | |||
| Why You're Always Tired (And How to Actually Fix Your Energy) | 29 juil. 2026 | 00:28:09 | |
You get seven hours and still wake up flat. Coffee gets you upright, 2 p.m. drops you off a cliff, and then you finally climb into bed exhausted and your brain switches on. Most people assume that's a sleep problem and try to sleep more. When that doesn't work, it's the tell: fatigue is almost never one problem. It's a stack of them, and they feed each other.
This episode breaks down five research-backed drivers of low energy and the specific fix for each — sleep debt and the irregularity that makes it worse, the blood sugar rollercoaster behind the afternoon crash, the cortisol loop that leaves you wired but tired, dehydration plus the caffeine mask, and dopamine overload from screens. A new study found adults sleeping just 78 fewer minutes a night for six weeks gained weight and became measurably more sedentary. The good news is you don't have to fix all five. Pull one thread and the whole knot loosens.
PLUS THIS WEEK'S HEALTH & FITNESS NEWS - America's GLP-1 use has nearly quadrupled in just two years - The FDA approves Lipfendra, the first oral cholesterol drug of its kind - An oral ketamine drug for depression — without the dissociative trip - Heavy TV watching is linked to smaller brain structures, but sitting at work isn't - Heated yoga eases depression, and the benefit keeps climbing the more you go
TIMESTAMPS 0:00 - Cold Open & Intro 1:00 - The Weekly Health Brief 1:18 - America's GLP-1 Use Quadruples 2:44 - FDA Approves Lipfendra (First Oral PCSK9) 4:17 - Oral Ketamine for Depression 7:16 - Heavy TV Linked to Smaller Brain Structures 9:14 - Heated Yoga Eases Depression 11:23 - FEATURE: Why You're Always Tired 13:28 - Cause 1: Sleep Debt & Social Jet Lag 16:34 - Cause 2: The Blood Sugar Rollercoaster 18:19 - Cause 3: The Wired-But-Tired Cortisol Loop 20:27 - Cause 4: Dehydration & The Caffeine Mask 22:16 - Cause 5: Screens & The Dopamine Problem 25:27 - How They Interlock (Pull One Thread) 26:16 - Top 3 Takeaways 27:13 - Closing Quote & Sign-Off
SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/
______
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. | |||
| Your Fitness Report Card: 5 Tests and the Benchmarks for Your Age | 22 juil. 2026 | 00:38:44 | |
Most people have no idea how fit they actually are. They guess, they compare themselves to the guy at the squat rack, or they measure against who they were at 25 — and then coast for years assuming they're fine. This episode replaces the guessing with five real tests exercise physiologists use, plus the exact benchmark you should be hitting at your age.
You'll get your numbers on VO2 max, push-ups, grip strength, the plank, and the wall sit — what each one measures, the research behind why it matters, the target for your decade, and how to train it up. Most require no equipment and the whole battery runs in about twenty minutes at home. A study of 122,000 people found the least fit carried roughly five times the death risk of the fit, and men who could do 40 push-ups had a 96% lower risk of cardiovascular events than those who couldn't manage 10. Every one of these numbers is trainable at any age — but you have to know where you stand first.
PLUS THIS WEEK'S HEALTH & FITNESS NEWS - A second death in Manhattan's Legionnaires' outbreak as cases reach 72 - A new body index aims to finally replace BMI — and it works on babies - An Alzheimer's blood test may predict cognitive decline years before symptoms - Night owls carry more belly fat and higher metabolic risk on identical calories - Watching live sports together boosts oxytocin and synchronizes spectators' heartbeats
TIMESTAMPS 0:00 - Cold Open & Intro 1:07 - The Weekly Health Brief 1:24 - Legionnaires' Outbreak: Second Death 2:50 - The New Body Index Replacing BMI 5:52 - Alzheimer's Blood Test Predicts Decline 7:30 - Night Owls, Belly Fat & Meal Timing 9:19 - Watching Live Sports Syncs Your Heartbeats 10:57 - FEATURE: Your Fitness Report Card 13:19 - Test 1: VO2 Max (Your Aerobic Engine) 19:29 - Test 2: Push-Ups (Relative Strength) 24:30 - Test 3: Grip Strength (Raw Strength) 29:43 - Test 4: The Plank (Core Endurance) 32:26 - Test 5: The Wall Sit (Lower Body) 36:06 - Top 3 Takeaways 37:19 - Closing Quote & Sign-Off
SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/
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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. | |||
| We Put 12 People on Creatine for 90 Days — Here's What Actually Happened (with Ashley Boyer) | 15 juil. 2026 | 01:02:11 | |
Creatine is one of the most researched supplements on earth — and also one of the most hyped, doubted, and misunderstood. So instead of arguing about it, REP Fitness ran the experiment: they took 12 people who had never touched creatine, held their training steady, and tracked everything for 90 days. This episode unpacks exactly what happened.
Jesse sits down with Ashley Boyer — Editor-in-Chief at REP Fitness, certified personal trainer, and the sports-performance researcher who designed and ran the study — to walk through the whole thing: how she built it, what she measured, and what the data actually showed on strength, body composition, recovery, and focus. You'll hear the standout results, the honest caveats and side effects, and the practical takeaways for anyone deciding whether creatine is worth it. No hype, no sales pitch — just the numbers and what they mean for you.
If you've ever wondered whether creatine actually lives up to the claims, this is the honest, evidence-based answer.
Access the Creatine Study HERE
SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Upgrade to natural, high-quality male-grooming products at https://basedbodyworks.com/ and use code STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/
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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. | |||
| Kids & Screen Time, Intermittent Fasting, & Blasting Lower Belly Fat (AUA w/ Ben Barker) | 08 juil. 2026 | 00:55:54 | |
Jesse and Ben Barker are back for an Ask Us Anything, tackling the real-life questions busy parents and lifters are actually asking: how much screen time to allow your kids (now that even the government is warning about it), how to unwind at night without reaching for a drink, how to finally lose the stubborn lower-belly pooch that won't budge, whether the Presidential Fitness Test's return means you should train your kids, the best way to actually track your lifts, how to keep running without wrecking your knees, and the honest truth about intermittent fasting. Two dads, no script, straight answers.
Ben Barker is a returning guest, founder of Ben Barker Fitness, and one of the few voices in this space Jesse trusts to give it to you straight — no sponsored spin, no course to sell. If you want practical fitness and family advice you can actually use this week, this one's for you.
PLUS THIS WEEK'S HEALTH & FITNESS NEWS - A 354,000-person study links coffee to dramatically lower risk of liver disease and liver cancer - US life expectancy hits a likely record high as the death rate falls to its lowest ever - Medicare covers weight-loss drugs for the first time ever — here's who qualifies for the $50 copay - Minnesota now forces a mental-health warning every time you open social media - The Presidential Fitness Test returns to schools this fall — what parents need to know
ABOUT BEN BARKER: Founder of Ben Barker Fitness. Returning guest. One of the most trusted, no-nonsense voices in the space — and one of the few who doesn't sell a high-ticket coaching package.
Follow Ben Barker: @benbarkerfitness
SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Upgrade to natural, high-quality male-grooming products at https://basedbodyworks.com/ and use code STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - 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: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/
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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. | |||
| Hyrox vs. CrossFit vs. Bodybuilding: Which Should YOU Do? | 01 juil. 2026 | 00:34:26 | |
Should you try Hyrox? Is CrossFit actually good for you? Should you just run a bodybuilding split? With a hundred ways to train and only a few hours a week to spend, the hard part isn't effort — it's choosing where to put it. This episode cuts through the noise.
Jesse grades the biggest training styles — Hyrox, CrossFit, traditional bodybuilding, and hybrid training — with actual letter grades across four things that matter: convenience, building muscle and aesthetics, community, and longevity. You'll learn what each style is genuinely best for, where each one falls short, why over-specializing is a trap, and which approach the longevity research keeps pointing to. Plus a Health Hack on the farmer's carry — maybe the highest bang-for-your-buck move you're not doing.
If you've ever stood at the gym wondering whether you're training for the right things, this is your roadmap.
PLUS THIS WEEK'S HEALTH & FITNESS NEWS
- The link between parents' and kids' weight is mostly genetic, a new adoption study finds - Why men die younger than women — and the "tough guy paradox" that drives doctors crazy - Harvard links ultra-processed foods to higher rates of cognitive decline and dementia - A new fentanyl vaccine blocks deadly overdoses before they start - Scientists found the strength-training sweet spot for a longer life — about 90-120 minutes a week
SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Upgrade to natural, high-quality male-grooming products at https://basedbodyworks.com/, and use code STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength - Take 30% all Batch THC/CBD edible products at http://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 : https://strongerweekly.com/- 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.
#HyroxVsCrossfit #TrainingStyle #HybridTraining #FitnessOver40 #StrongerWeekly | |||
| 5 Tips to Finally Lose Those Last 5 Pounds (Stubborn Fat Attack Plan) | 24 juin 2026 | 00:35:26 | |
You spent the spring trying to dial it in — then work, stress, and life got in the way. Now summer's here and you're a few pounds short of revealing the work you put in. It happens to almost everyone, and those last five pounds are always the most stubborn. But it is not too late. This episode is a tight, practical playbook: tighten your calorie deficit (and why you're probably eating more than you think), optimize the all-day movement most people ignore, fix what's in your glass, train with the right mix of strength and cardio, and protect the two silent deal-breakers — sleep and stress. Each tip is backed by science and built to actually execute. Plus a Health Hack on Yerba Mate as a smooth coffee swap and fat-loss helper. If you've got hard-earned muscle hiding under those last few pounds, this is how you finally reveal it. PLUS THIS WEEK'S HEALTH & FITNESS NEWS
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| Do You Need a Dopamine Detox? How to Give Your Brain the Break It Needs | 17 juin 2026 | 00:41:04 | |
If nothing feels satisfying anymore — if you need your phone, your coffee, your drink, and your scroll just to feel normal — your dopamine system may be out of balance. And you're not broken. You're over-stimulated. This episode separates the real science from the viral nonsense. The dark-room "dopamine detox" is a myth — you can't drain a molecule your brain makes to keep you alive. But the underlying principle, drawn from the clinical work of Stanford psychiatrist Dr. Anna Lembke, is real: tip your brain toward constant stimulation and your baseline drops, leaving you restless and craving more. Inside, a breakdown of the biggest culprits hijacking your reward system — caffeine, alcohol, nicotine, ultra-processed food, and the infinite scroll — how to tell if you actually need a reset, and a practical, five-step plan to recalibrate. No gimmicks. Just what works. Plus a brand new fitness tip on why you shouldn't fear the machines at the gym, and a Good Stuff story that will remind you why staying capable matters. PLUS THIS WEEK'S HEALTH & FITNESS NEWS
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| Are You Training Hard Enough? (Hint: Probably Not) | 10 juin 2026 | 00:47:39 | |
The truth most fitness shows won't tell you: we're overestimating both how MUCH and how HARD we train. We think we're training. We're really just moving. Statistically speaking, only 24% of American adults meet the federal exercise guidelines. This episode breaks down what "training hard" actually means for strength versus cardio, why vigorous intensity is non-negotiable for longevity (a 2018 JAMA study found low VO2 max is a stronger mortality predictor than smoking), the two metrics that reveal whether your training is working (VO2 max and resting heart rate), and the exact protocols to fix it — including the Norwegian 4x4, the most-studied HIIT protocol in the world. If you ever question whether your training the right way for the long haul, this one's for you.
PLUS, THIS WEEK'S HEALTH & FITNESS NEWS - How Big Tobacco helped shape the design of ultra-processed foods (and why you can't stop eating chips) - Your gut microbes determine how many calories you absorb — up to 150 per day from the same food - Alcohol linked to higher cancer risk even below one drink per day — the safe threshold is zero - 1 in 5 teens now turn to AI chatbots for mental health advice — and most keep it secret from parents - Sleep + vigorous exercise = 39% lower risk of depression and anxiety in middle age
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. | |||
| Fitness for Busy Parents, Talking Nutrition with Kids & Real Supplement Stacks (AUA w/ Ben Barker) | 03 juin 2026 | 00:58:28 | |
Jesse and Ben Barker are back for an Ask Us Anything together, tackling listener questions on how much time busy parents really need to train (the realistic minimum), how to talk about nutrition with your kids without giving them food complexes, what's actually in their supplement stacks (no sponsored answers), how much weekly time it takes to check every fitness box (strength, muscle, cardio, mobility), whether you really need to squat-bench-deadlift to get strong, how to know if you're training for the wrong thing in a Hyrox-and-CrossFit world, what really works to drop the last five pounds, and how to navigate a spouse who thinks your training is excessive. Ben Barker is a returning guest, founder of Ben Barker Fitness, and one of the few voices in this space Jesse trusts to deliver straight answers. If you want practical, honest fitness advice from two dads who actually train—this one's for you
PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Ebola is back — WHO Director-General heads to Congo as cases climb - New hepatitis B drug from GSK wipes out all signs of the virus in some patients - Mosquitoes are learning to love DEET — your bug spray may be losing its edge - The Enhanced Games promised a PED revolution — delivered surprisingly ordinary results - Do lying children grow up to be criminals? New study tracked 1,100 kids for 24 years Follow Ben Barker on Instagram.
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. | |||
| The Truth About Fitness Influencers (And Why You Shouldn't Trust Them) | 27 mai 2026 | 00:45:54 | |
Four in ten American adults — and half of adults under 50 — now get their health and fitness information from social media influencers. According to a landmark Pew Research study published this month, 16% of those influencers list ZERO credentials. No degrees. No certifications. No training. Just content, abs, and a follow button. This episode breaks down what the data actually shows, exposes the manipulative advice fitness consultants give new creators (take your shirt off, fire out content, build coaching funnels, sell $2,000 packages), and makes the case for why real fitness information can and should be free. Plus: why the U.S. is about to put a wellness influencer in charge of America's public health, and the heartwarming story of how a bakery, and its child narrators, are healing the internet. If you're tired of being sold to, lied to, and confused by people with no business giving you health advice — this one's for you. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Surgeon General issues new advisory on screen time for kids and teens — the limits will surprise you - CDC mobilizes international Ebola response after WHO declares public health emergency - Arts and culture engagement linked to slower biological aging — at the same rate as exercise - Drug overdose deaths decline for third straight year — 40,000 lives saved in two years - ACSM updates resistance training guidelines for first time in 17 years (and it's simpler than you think) 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. | |||
| GLP-1s and Muscle Loss: What Ozempic Users Need to Know | 20 mai 2026 | 00:39:41 | |
One in eight American adults have now tried a GLP-1 (Ozempic, Wegovy, Mounjaro, Zepbound). The drugs work—people lose 15-22% of their body weight in clinical trials. But new research published this month confirms what many suspected: 25-40% of that weight loss is muscle, not fat. That is catastrophic for long-term metabolic health, strength, and healthspan. This episode breaks down the latest meta-analysis, explains why muscle loss matters (it's not just vanity—muscle is your metabolic engine, structural support, and predictor of longevity), and offers five practical steps to preserve muscle if you're on or considering GLP-1s. If you're considering GLP-1s, on them currently, or have an aging parent using them—this is the conversation you need to hear. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Mayo Clinic’s AI detects pancreatic cancer up to 3 years before clinical diagnosis - Tick bite surge — early-season Lyme disease risk hits the Northeast - The simple at-home strength test JAMA Network Open just linked to longevity - The exact daily step count that prevents weight regain after dieting - GLP-1 muscle loss — the biggest health and fitness story of the week 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. | |||
| Stop Doing These 8 Exercises (Safer Alternatives for Muscle Growth) | 13 mai 2026 | 01:07:52 | |
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. | |||
| The Top 6 Fitness Mistakes (And How to Fix Them) | 06 mai 2026 | 00:48:23 | |
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
- 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. | |||
| Look Good Naked, Cold Plunge Science, Top 3 Supplements, and Sober Friendships (AUA Vol. 11) | 29 avr. 2026 | 01:07:25 | |
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. | |||
| Big Pharma vs. Addiction Recovery: Investigative Journalist Exposes the Truth | Ben Westhoff | 22 avr. 2026 | 00:58:00 | |
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
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. | |||
| When Exercise Becomes Unhealthy: Therapist & Strength Coach Laura Gordon Explains | 15 avr. 2026 | 01:18:53 | |
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
- 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. | |||
| How to Protect Your Kids Online: Social Media Safety After Landmark Meta Ruling | 08 avr. 2026 | 00:54:13 | |
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. | |||
| Meta & YouTube GUILTY: What The Verdict Means for Your Kids & Big Tech | 01 avr. 2026 | 00:38:03 | |
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. | |||
| Strength Training vs. Cardio, TRT for Men Over 40, and Faith & Fitness (AUA) | 25 mars 2026 | 00:50:28 | |
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. | |||
| How to Lose Fat in 30 Days (The System That Actually Works) | 18 mars 2026 | 00:43:49 | |
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. | |||
| What You Don’t Know About Chiropractic Care (Pediatrics, Prenatal, Sports) | 11 mars 2026 | 01:05:31 | |
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
- 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. | |||
| Faith, Fitness, and Fatherhood (A Dad's Guide to Winning at Life) | 04 mars 2026 | 01:04:51 | |
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:
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. | |||
| Answering Beginner Fitness Questions from the Internet | 25 févr. 2026 | 00:47:47 | |
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:
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 | |||
| The Smart Way to Build Muscle After 40 (Avoid These Mistakes) | 18 févr. 2026 | 00:40:08 | |
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:
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:
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 | |||
| Weekend Health Update: GLP-1 Breakthrough, Exercise vs. Depression, Caffeine & Dementia | Feb 15 | 14 févr. 2026 | 00:03:52 | |
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:
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 | |||
| Why Most People Are Dehydrated (And How to Fix It) | 11 févr. 2026 | 00:43:07 | |
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:
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 | |||
| How Cold Plunging Reduced My Stress and Anxiety (6-Month Results) | 04 févr. 2026 | 00:48:32 | |
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 | |||
| Is TRT Cheating? Plus: Gym Time vs. Family, Stress Without Alcohol, and Choosing the Right Fitness Program | Ask Us Anything Vol. 7 | 27 janv. 2026 | 01:07:55 | |
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 | |||
| Exercise Variety Linked to Longevity, Measles Outbreak Hits 30-Year High & the Science of Workout Playlists | Health & Fitness News | 23 janv. 2026 | 00:13:25 | |
This week in our weekly bonus news episode, we break down the most important health & fitness headlines of the week:
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 | |||
| Food & Exercise as Medicine: How to Extend Healthspan and Take Back Control | Dr. Clay Moss | 20 janv. 2026 | 01:20:37 | |
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 | |||
| Trump's Healthcare Plan, Mental Health Crisis, Food Preservatives Linked to Cancer & Record Gym Growth | Health & Fitness News | 16 janv. 2026 | 00:11:04 | |
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 - 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 | |||
| The Smart Cardio Program: How to Burn Fat, Improve VO2 Max, and Build Heart Health Without Burning Out | 13 janv. 2026 | 00:37:59 | |
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 - 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 | |||
| Dietary Guidelines Overhaul, Vaccine Schedule Changes, GLP-1 Weight Regain & Exercise vs Therapy | Health & Fitness News | 09 janv. 2026 | 00:13:14 | |
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. - 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. 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) 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 | |||
| Why New Year’s Resolutions Fail (And How to Make Them STICK in 2026) | 06 janv. 2026 | 00:37:03 | |
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
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| The Top 5 Mental Health Lessons for 2026 | Dopamine, Sleep, Parenting & Productivity | 30 déc. 2025 | 00:36:07 | |
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 | |||
| The Top 5 Fitness Lessons for 2026 (And How to Train Smart This Year) | 23 déc. 2025 | 00:34:11 | |
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 | |||
| Debate: Golf is NOT a Sport? Gym Culture, Social Media & Other Topics | Plus Health & Fitness News | 16 déc. 2025 | 01:04:56 | |
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 Contact@strongerweekly.com, 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 | |||