Stronger Weekly

Overtraining, Training After 40 & Do You Really Have to Run? (AUA w/ Ben Barker)

Wed, 05 Aug 2026 14:13:17 +0000

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

- 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)

Wed, 29 Jul 2026 11:15:00 +0000

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

- 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.

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

Wed, 22 Jul 2026 11:15:00 +0000

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

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- 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.

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)

Wed, 15 Jul 2026 11:15:00 +0000

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

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

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

- 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.

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)

Wed, 08 Jul 2026 11:15:00 +0000

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

- 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.

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?

Wed, 01 Jul 2026 11:15:00 +0000

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

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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.

#HyroxVsCrossfit #TrainingStyle #HybridTraining #FitnessOver40 #StrongerWeekly

5 Tips to Finally Lose Those Last 5 Pounds (Stubborn Fat Attack Plan)

Wed, 24 Jun 2026 11:15:00 +0000

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

Most TikTok sunscreen advice is accurate — but the misinformation is what goes viral
HHS announces over $700 million to combat mental health, addiction, and homelessness
Millions take calcium and vitamin D for bones — a 154,000-person review finds little benefit
Omega-3 supplements may not improve brain function — there's no pill that replaces the lifestyle
How intermittent fasting may shield the brain from chronic stress

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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.

Do You Need a Dopamine Detox? How to Give Your Brain the Break It Needs

Wed, 17 Jun 2026 11:15:00 +0000

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

The World Cup comes to America for the first time in 32 years — what it is, who's favored, and how to watch
Top OB-GYN group breaks from the CDC with its own maternal vaccine schedule
The largest-ever genetic study on anxiety proves it's biological — not a personal failing
A new study recommends up to one drink a day — and reignites the alcohol debate
Lower dopamine may drive teen risk-taking — and it fades with age

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- 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

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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.

Are You Training Hard Enough? (Hint: Probably Not)

Wed, 10 Jun 2026 11:15:00 +0000

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

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- 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

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The health and fitness show for everyday people.

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)

Wed, 03 Jun 2026 11:15:00 +0000

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.

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- 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

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The health and fitness show for everyday people.

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)

Wed, 27 May 2026 11:15:00 +0000

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

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The health and fitness show for everyday people.

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

Wed, 20 May 2026 11:15:00 +0000

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

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The health and fitness show for everyday people.

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)

Wed, 13 May 2026 11:15:00 +0000

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

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The health and fitness show for everyday people.

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)

Wed, 06 May 2026 11:15:00 +0000

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

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

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- AI just outperformed real doctors in the emergency room

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

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

- The workout science your lazy side has been waiting for

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

SPONSORS/PRODUCTS I USE

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

FOLLOW US ON ALL PLATFORMS:

The health and fitness show for everyday people.

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)

Wed, 29 Apr 2026 11:15:00 +0000

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:

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The health and fitness show for everyday people.

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

Wed, 22 Apr 2026 11:15:00 +0000

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

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

- Explore Ben Westhoff's work here.

- Check out his new film, Antagonist, here.

SPONSORS/PRODUCTS I USE

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

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

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

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

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

Trump signs executive order to fast-track psychedelic drug research
Working out at the wrong time may be costing your heart
It's not the fast that extends your life—it's what happens when you eat again
E-bikes and e-scooters are landing more people in the neurosurgery unit
Harvard just proved humans are still evolving—faster than we thought

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The health and fitness show for everyday people.

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

Wed, 15 Apr 2026 11:15:00 +0000

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

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- 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

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The health and fitness show for everyday people.

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

Wed, 08 Apr 2026 11:15:00 +0000

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

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The health and fitness show for everyday people.

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

Wed, 01 Apr 2026 11:15:00 +0000

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%.

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The health and fitness show for everyday people.

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)

Wed, 25 Mar 2026 11:15:00 +0000

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

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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The health and fitness show for everyday people.

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)

Wed, 18 Mar 2026 11:15:00 +0000

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

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The health and fitness show for everyday people.

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)

Wed, 11 Mar 2026 11:15:00 +0000

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

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

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

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

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

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

BONUS: This Week’s Health & Fitness News

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

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

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

• Brain scans reveal ADHD isn’t one condition—two distinct subtypes identified

• South Carolina measles outbreak nears 1,000 cases

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

CONNECT WITH DR. DAN WALLIS:

• Instagram: @drdanwallis / @elevatechiro

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

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

SPONSORS/PRODUCTS I USE

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

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

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

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

FOLLOW US ON ALL PLATFORMS

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The health and fitness show for everyday people.

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)

Wed, 04 Mar 2026 12:05:00 +0000

Most dads are trying to figure out how to stay fit while juggling work, kids, and everything else. But here’s the problem: They’re either chasing programs designed for 22-year-olds with unlimited time, or they’re settling for watered-down “quick workout” BS that doesn’t actually work.

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

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

Here’s what we cover:

Ben’s 3-day full-body training split for busy dads: strength day, hypertrophy day, and athletic day
Why full-body workouts make the most sense for fathers with limited time
How to program cardio without sacrificing strength
Nutrition for busy parents: Ben’s simple approach—hit your protein target first, then split the rest between fats and carbs
The two biggest struggles Ben’s coaching clients face
Why community matters more than you think
The phone addiction problem: and how he fixed it
Why Ben decided to start posting about his faith on social media, even if it meant losing followers

BONUS: This Week’s Health & Fitness News

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

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

• Junk food in childhood rewires your brain

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

• Exercise after cancer diagnosis linked to longer survival

• The 5 a.m. myth—why waking early won’t make you successful

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

SPONSORS

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

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

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

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

CONNECT WITH BEN BARKER:

• Instagram: @benbarkerfitness

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

FOLLOW US ON ALL PLATFORMS

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

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- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

Wed, 25 Feb 2026 12:15:00 +0000

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

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

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

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

Here’s some of what we cover:

Cardio vs. strength training: Can you do both on the same day? How much cardio is too much if you’re trying to build muscle?
Sore vs. injured: How to tell the difference and when to take time off
Squat rack etiquette: Why doing bicep curls in the squat rack is bad gym citizenship (yes, this is a real question)

Tracking macros: Should you track every gram? Or is there a better way to structure your nutrition?
Essential supplements: The only 3 supplements worth taking for muscle building and overall health (creatine, whey protein, omega-3)

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

BONUS: This Week’s Health & Fitness News

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

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

• Intermittent fasting doesn’t work for weight loss (Cochrane review challenges the hype) • Stanford researchers develop “universal vaccine” for colds, flu, COVID, and allergies—tested in animals, human trials next

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

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

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

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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.

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The Smart Way to Build Muscle After 40 (Avoid These Mistakes)

Wed, 18 Feb 2026 12:05:00 +0000

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

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

Both approaches fail.

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

Here's what we cover:

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

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

BONUS: This Week's Health & Fitness News

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

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

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

SPONSORS

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

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Weekend Health Update: GLP-1 Breakthrough, Exercise vs. Depression, Caffeine & Dementia | Feb 15

Sat, 14 Feb 2026 12:00:00 +0000

Your weekend health and fitness news briefing.

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

In less than 5 minutes.

This week's coverage:

GLP-1 medications: WHO confirms major weight loss results—and what the patent expiration means for prices
Exercise and depression: 79,000-participant study finds aerobic exercise rivals medication
Caffeine and dementia: Harvard's 43-year study reveals the protective nature of coffee
Strength training and weight loss: Why resistance training during calorie restriction wins
Longevity genetics: New research doubles previous estimates of hereditary lifespan factors

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

Subscribe so you never miss one.

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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.

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

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Why Most People Are Dehydrated (And How to Fix It)

Wed, 11 Feb 2026 11:05:00 +0000

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

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

In this episode, I break down:

What hydration actually means—and why drinking water alone isn’t enough
The hidden cost of dehydration: brain fog, mood swings, headaches, poor sleep, and reduced physical performance
Why thirst is a terrible indicator (and what to use instead)
The altitude factor: How elevation changes your hydration needs
What’s actually dehydrating you: alcohol, stress, caffeine, and more
The exact protocol: How much water, when to drink it, and when you need electrolytes
My personal hydration and supplement system that eliminated migraines and improved cognitive performance

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

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

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

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

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

• AMA reverses position on gender-affirming surgery for minors

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

• The rise of “Daylife”—how Gen Z is replacing nightlife with fitness-based socializing

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

SPONSORS

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- 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

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How Cold Plunging Reduced My Stress and Anxiety (6-Month Results)

Wed, 04 Feb 2026 10:05:00 +0000

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

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- 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

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

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Is TRT Cheating? Plus: Gym Time vs. Family, Stress Without Alcohol, and Choosing the Right Fitness Program | Ask Us Anything Vol. 7

Tue, 27 Jan 2026 12:05:00 +0000

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?

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

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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.

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

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Exercise Variety Linked to Longevity, Measles Outbreak Hits 30-Year High & the Science of Workout Playlists | Health & Fitness News

Fri, 23 Jan 2026 12:05:00 +0000

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

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

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

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- 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

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Food & Exercise as Medicine: How to Extend Healthspan and Take Back Control | Dr. Clay Moss

Tue, 20 Jan 2026 12:15:00 +0000

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

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

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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.

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

Fri, 16 Jan 2026 16:30:08 +0000

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

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

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The Smart Cardio Program: How to Burn Fat, Improve VO2 Max, and Build Heart Health Without Burning Out

Tue, 13 Jan 2026 12:15:00 +0000

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

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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.

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

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Dietary Guidelines Overhaul, Vaccine Schedule Changes, GLP-1 Weight Regain & Exercise vs Therapy | Health & Fitness News

Fri, 09 Jan 2026 17:55:46 +0000

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

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

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

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

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

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

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

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

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

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

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

FOLLOW US ON ALL PLATFORMS

Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews.

We publish two episodes every week:

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

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

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

#StrongerWeekly

Why New Year’s Resolutions Fail (And How to Make Them STICK in 2026)

Tue, 06 Jan 2026 12:15:00 +0000

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

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The Top 5 Mental Health Lessons for 2026 | Dopamine, Sleep, Parenting & Productivity

Tue, 30 Dec 2025 12:05:00 +0000

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

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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.

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The Top 5 Fitness Lessons for 2026 (And How to Train Smart This Year)

Tue, 23 Dec 2025 12:15:00 +0000

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

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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

Tue, 16 Dec 2025 22:05:00 +0000

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

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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 Truth About Fitness Supplements | Connor Shehan | Plus This Week’s Health & Fitness News

Tue, 09 Dec 2025 14:38:52 +0000

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

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

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

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

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

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

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

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

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

SPONSORS

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

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

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

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

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

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Why Men Don’t Get Help: Male Stigmas in Healthcare | Neil Walker | Plus This Week’s Health & Fitness News

Tue, 02 Dec 2025 12:30:00 +0000

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

This week I’m joined by Neil Walker, VP of Growth at Oar Health, who’s spent nearly a decade working in stigmatized healthcare. We unpack why men hesitate to seek care, how shame and identity get in the way, and what actually helps them take the first step. Neil breaks down what “stigmatized conditions” really are, what he learned from ED, low T, hair loss, hearing loss, and alcohol use disorder, and how the right language and framing can finally get men to engage.

We also dive into:

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

- Why you don’t need to hit rock bottom to deserve help

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

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

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

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

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

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

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

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

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

SPONSORS

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

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

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

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Bloodwork & Genetic Testing for Fitness w/ Dr. Jake Huebner | Plus This Week’s Health & Fitness News

Mon, 24 Nov 2025 21:00:01 +0000

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

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

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

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

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

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

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

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

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

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

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

- Website: https://coloradomjc.com/

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

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Combat Sports Strength & Conditioning 101 w/ MMA Coach Steve Sahyoun | Plus This Week’s Health & Fitness News

Mon, 17 Nov 2025 22:30:00 +0000

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

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

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

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

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

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

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

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

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

- Follow Coach Steve on Instagram here.

- Visit Steve's coaching website here.

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

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

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Top 5 Fitness Lessons From 2 Years of Podcasts | Plus This Week's Health & Fitness Headlines

Tue, 11 Nov 2025 11:30:00 +0000

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

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

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

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

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

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

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

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

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

We’re just getting started. #StrongerWeekly

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

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

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Is Chronic Stress Wreaking Havoc on Your Health? | Plus This Week’s Health & Fitness Headlines

Mon, 03 Nov 2025 22:15:00 +0000

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

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

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

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

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

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

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

- A new survey in JAMA Oncology shows most Americans still don’t realize alcohol increases cancer risk, despite decades of evidence.

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

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

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

#StrongerWeekly

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

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The Science of Alcohol Addiction with Kori Turner, LPC, LAC | Plus This Week’s Health & Fitness News

Mon, 27 Oct 2025 21:05:01 +0000

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

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

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

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

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

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

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

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

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

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

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Brad Dunn of Reliant Fitness on Crushing Fitness & Sobriety | Plus This Week's Health & Fitness News

Mon, 20 Oct 2025 20:45:00 +0000

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

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

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

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

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

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

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

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

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

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

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Eric Hinman on Fitness, Habits, and Life Without Alcohol | Plus This Week’s Top Health & Fitness News

Mon, 13 Oct 2025 20:45:01 +0000

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

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

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

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

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

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

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

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

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SPONSORS

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

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

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

The Worst Fitness Advice We’ve Ever Heard | Plus This Week’s Top Health & Fitness News

Mon, 06 Oct 2025 15:18:38 +0000

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

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

President Trump announces a new Pfizer deal to lower drug prices for consumers and launches TrumpRx.gov, with other pharmaceutical companies expected to follow.
Defense Secretary Pete Hegseth unveils tougher military fitness and grooming standards, calling for “the highest physical standards” across all branches.
Sober October kicks off worldwide, encouraging millions to take a break from alcohol and reset their health.

A new Independent analysis shows alarming rises in colorectal, breast, and kidney cancer among adults under 50, with lifestyle factors playing a growing role.

The new State of Mental Health in America 2025 report ranks New York, Hawaii, and New Jersey as the top states for mental health — and Nevada, Idaho, and Arizona at the bottom.

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SPONSORS

EPISODE RESOURCES

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

Hegseth unveils new military fitness and grooming standards MSN – How Hegseth’s newly proposed military fitness standards compare to existing tests

Sober October kicks off worldwide Social Recovery Center – Sober October: How it started and how to make it work for you

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

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

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

CrossFit Champion Jason Khalipa on Fitness, Family, and Faith | Plus This Week’s Top Health & Fitness News

Mon, 29 Sep 2025 11:30:00 +0000

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

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

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

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

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SPONSORS

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

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

EPISODE RESOURCES

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

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

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

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

#StrongerWeekly

Jeff Sutherland of Midlife Fit Club Returns to Talk Fitness After 50 | Plus This Week's Top Health & Fitness News

Mon, 22 Sep 2025 14:50:15 +0000

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

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

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

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

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

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

- Learn from Jeff Sutherland at Midlife Fit Club

- Follow Jeff on Instagram: Instagram

- Watch Jeff on YouTube: Midlife Fit Club - YouTube

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SPONSORS

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

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

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

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

Top 5 Fitness Tools to Extend Your Healthspan | Plus This Week's Top Health & Fitness Headlines

Mon, 15 Sep 2025 16:08:56 +0000

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

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

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

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

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

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

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

FOLLOW US ON ALL PLATFORMS

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

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- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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SPONSORS

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

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

EPISODE RESOURCES /CITATIONS

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

The Fall 2025 Muscle-Building Blueprint | Plus This Week's Top Health & Fitness Headlines

Mon, 08 Sep 2025 22:56:03 +0000

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

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

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

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

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

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

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

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SPONSORS

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

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

EPISODE RESOURCES/LINKS

- RFK Jr.’s Senate Showdown on Public Health and Vaccines
Live coverage of the Senate hearing
Source: New York Times, Live Senate Coverage
- RFK Jr. & Pete Hegseth’s Pentagon Fitness Challenge
“Pete and Bobby challenge” — 100 pushups & 50 pullups in under 5 minutes
Source: Fox News
- Cleveland Clinic Survey — Exercise Impacts Men’s Mental Health and Sex Drive
Cleveland Clinic’s MENtion It® campaign findings
Source: Cleveland Clinic Newsroom
- Childhood Fitness Habits Shape Lifelong Health Outcomes
Study by University of Georgia and Finnish cohort
Source: Earth.com
- Cardio (Cycling) Linked to Significantly Lower Dementia Risk
44-year Swedish study, published in Neurology – 88% lower dementia risk for highly fit
Source: Tom’s Guide (citing the study)

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

Maximize Fitness with Minimal Time | Jake Schum, Ex-NFL Player & Elite Coach

Tue, 02 Sep 2025 20:03:54 +0000

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

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

We cover:

How to structure efficient training sessions that actually deliver results
The role of mobility and advanced movements in building a resilient body
Nutrition strategies that are simple, sustainable, and family-friendly
The best supplements and recovery tools for busy adults
Lifestyle and habit hacks to manage stress, sleep, and energy

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

Learn more about Jake Schum:

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

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

SPONSORS

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

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

EPISODES YOU MIGHT ENJOY

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

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

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

______________________________________________

Build Fitness for the Long Haul.

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

Build the body, mindset, and lifestyle to perform for life — because the goal isn’t just to live long, it’s to live strong and FREE.

Lifting Heavy at 40, Cold Plunges, Supplements & Surviving Toddler Tantrums | Ask Us Anything Vol. 4

Tue, 26 Aug 2025 11:00:00 +0000

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

This week:

Is your drinking “bad enough” to need help?
Do you really need supplements, or just a better diet?
Our exact morning routines (and why they start the night before)
How to balance Zone 2 cardio with heavy lifting without burning out
Should you still train heavy in your 40s?
How to stop using alcohol as an escape when parenting gets overwhelming
What’s harder: toddler tantrums or a brutal squat set?
The #1 habit every dad should model for his kids
and MORE

Got a question for the next Ask Us Anything? DM us @runningfreepodcast or email contact@runningfreepod.com.

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

SPONSORS

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

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

EPISODES YOU MIGHT ENJOY

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

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

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

______________________________________________

Build Fitness for the Long Haul.

Build the body, mindset, and lifestyle to perform for life — because the goal isn’t just to live long, it’s to live strong and FREE.

Why Primary Care Medicine Is Failing Us—and the Model That Could Fix It | Chloe Harrouche, Founder of The Lanby

Tue, 19 Aug 2025 11:15:00 +0000

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

But what if there’s another way?

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

In this episode, we explore:

Why the current primary care model is failing both patients and doctors
The principles of integrative care—and why they matter now more than ever
How subscription-based healthcare could realign incentives for better outcomes
Lessons from Chloe’s own health journey that shaped The Lanby’s mission

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

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

- Follow Chloe on LinkedIn here.

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

SPONSORS

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

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

EPISODES YOU MIGHT ENJOY

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

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

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

Build Fitness for the Long Haul.

Build the body, mindset, and lifestyle to perform for life — because the goal isn’t just to live long, it’s to live strong and FREE.

Supplements to Help You Drink Less (or Not at All) | Mike Hardenbrook, Cloud9 Founder, Author, Podcaster

Mon, 11 Aug 2025 20:32:07 +0000

Can supplements support sobriety? Or help you drink less?

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

We discuss:

Why brain chemistry matters in addiction
Common deficiencies in early sobriety
Natural supplements for dopamine, serotonin, and GABA
How Cloud 9 is helping bridge the gap in recovery support
Mike’s personal journey through entrepreneurship, anxiety, and alcohol

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

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

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

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

SPONSORS

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

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

EPISODES YOU MIGHT ENJOY

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

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

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

Physical fitness. Mental health. Lifespan.

One show to help you maximize all three.

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

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

Because life’s too short: Start Running Free.

Can You Drink Your Way Sober? | Katie Herzog, Author, Journalist, & Host of Blocked and Reported

Mon, 04 Aug 2025 12:15:00 +0000

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

But what if there’s another way?

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

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

We discuss:

What The Sinclair Method is—and why so few people know about it
Why complete abstinence isn’t the only path to recovery
How trauma, compulsion, and biology intersect in addiction
Katie’s personal story and why she believes this message matters now more than ever
How we can bridge the gap between traditional recovery and science-based innovation

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

- Order Katie's Book: Drink Your Way Sober- Follow Katie on Instagram- Check out Blocked and Reported: Blocked and Reported | Jesse Singal | Substack

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

SPONSORS

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

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

EPISODES YOU MIGHT ENJOY

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

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

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

Physical fitness. Mental health. Lifespan.
One show to help you maximize all three.

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

Because life’s too short: Start Running Free.

Marriage Goals, Top Lifts, Marky Mark Mornings, Mental Health Hacks & Raising Tough Kids | Ask Us Anything Vol. 3

Mon, 28 Jul 2025 12:05:00 +0000

The Variety Pack is back—and somehow, you keep raising the bar. In this episode, we answer your most honest (and hilarious) questions about fitness, fatherhood, faith, productivity, and mental health—with no prep and no filter.

This week:

- Our Top 10 Exercises for life

- Can being too nice hurt your kids later in life?

- What should the next 10 years of your marriage look like?

- How do you balance early morning workouts with family life?

- How to protect your mental health when life won’t slow down

- Mark Wahlberg’s 4AM grind... worth it?

- and MORE!

Got a question for the next Ask Us Anything?

DM us @runningfreepodcast on Instagram or email contact@runningfreepod.com.

SPONSORS

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

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

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠

EPISODES YOU MIGHT ENJOY

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

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

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

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about optimizing health, and breaking free from the habits and distractions that hold us back. We cover fitness, mental health, culture, addiction, parenting, humor, and everything in between.

Hosted by veteran, fitness expert, and health advocate Jesse Carrajat, each episode explores what it means to live fully—through honest conversations with thinkers, creators, and everyday people who teach and inspire us to live healthy, long, meaningful lives.

Stop Chasing Life. Start Running Free.

Toxic Abusive Relationships and Personality Disorders | Dr. Jamie Huysman, PsyD, LCSW

Mon, 21 Jul 2025 15:30:27 +0000

Could toxic relationships and personality disorders be the most overlooked public health crisis of our time?

In this episode, Dr. Jamie Huysman—clinical psychologist, social worker, and founder of the STAR Network—joins Jesse to unpack the shocking reality behind Cluster B personality disorders (narcissistic, borderline, antisocial, and histrionic) and their devastating ripple effects across families, workplaces, and society.

Dr. Huysman explains how 1 in 8 people are impacted directly through relationships with people who have these disorders—and why they so often go undetected. From the trauma bond and generational dysfunction to reparenting, resilience, and breaking free, this conversation blends science, culture, and live experiences.

You’ll also learn how to spot red flags, why empaths are often targets, and how STAR Network and TAR Anon are creating free, virtual spaces for healing and recovery.

EPISODE RESOURCES

- Discover the STAR Network: www.starnetwork.org

- Discover TAR Anon: www.taranon.org

- Read CDC-Kaiser ACE Study: https://www.cdc.gov/violenceprevention/aces/about.html

SPONSORS

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

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

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠⁠⁠⁠⁠

EPISODES YOU MIGHT ENJOY

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

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

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

Life is short, and it moves fast. This show will help you make the most of it.

Stop Chasing Life. Start Running Free.

The Life of a Stay-at-Home Dad | Dave Lipay

Mon, 14 Jul 2025 12:05:00 +0000

What’s it really like to be a stay-at-home dad in America?

In this raw and honest episode, Jesse sits down with longtime friend and future fellow podcaster Dave Lipay (The Off Tangent Podcast, Coming Soon) for a conversation about ALL THINGS parenting, and being a Stay-at-Home Dad.

From wrestling with ego and identity, to finding meaning in the daily chaos, they unpack the decision to stay home, the emotional weight that comes with it, and why it might just be the most important (and underappreciated) job there is.

Together, they explore:

- Breaking gender stereotypes around parenting

- How to find purpose when there’s no paycheck or praise

- The emotional toll of burnout, overstimulation, and isolation

- Why teamwork with your partner is everything

- The long-term beauty and legacy of being present

Whether you’re a stay-at-home dad or mom, a working parent, or just trying to figure out what matters most in parenthood, this episode is for you.

SPONSORS:

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

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

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠⁠⁠⁠

EPISODES YOU MIGHT ENJOY

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

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

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

Life is short, and it moves fast. This show will help you make the most of it.

Stop Chasing Life. Start Running Free.

Healing Veterans Through the Art of Fly Fishing | Lt. Col. John "Saint" Langford

Mon, 07 Jul 2025 13:59:08 +0000

Many veterans today are suffering—and isolation is a key cause.

Without the shared mission and tribe of active duty life, mental and emotional wounds can deepen in silence.

Could nature, skill, and community be the antidote?

Retired Lt. Col. John “Saint” Langford thinks so.

As CEO of Project Healing Waters, a 501(c)(3) nonprofit serving disabled veterans, Langford now leads one of the most unique healing organizations in America. Through the therapeutic art of fly fishing—and the power of nature and community—his team helped over 7,000 veterans in 2024 rediscover strength and post-traumatic healing.

In this episode, we discuss:

- Why fly fishing offers a potent combination of focus, challenge, and community for trauma recovery

- How nature and structured discomfort can rewire the brain and support long-term mental health

- The science behind community as medicine—and how loneliness is killing more Americans than heart disease

- The idea of “tribe” and how veterans can find it again outside of uniform

- What civilians can learn from this model—and why we’re all wired for meaning, purpose, and shared mission

Whether you’re a veteran, a family member, or simply someone feeling lost in today’s world, this episode offers hope—and a reminder: sometimes healing starts waist-deep in a river, fly rod in hand, with someone beside you who gets it.

RESOURCES MENTIONED IN THIS EPISODE

- Start your healing journey with Project Healing Waters: Locations : Project Healing Waters

- Support the mission / Donate: Get Involved : Project Healing Waters

- Having suicidal thoughts? Dial 988 (Available 24/7)

SPONSORS:

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

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

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠.

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

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

- YouTube Channel: ⁠⁠⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠⁠⁠

EPISODES YOU MIGHT ENJOY

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

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

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

Life is short, and it moves fast. This show will help you make the most of it.

Stop Chasing Life. Start Running Free.

Peptides, Booze Brain Damage, Jacked Dads, Fitness Addicts, and Should Christians Drink? | Ask Us Anything Vol. 2

Mon, 30 Jun 2025 12:51:49 +0000

The Variety Pack is back—and yes, it’s as unpredictable as ever. We’re tackling your best (and weirdest) questions about fitness, faith, health, and real life with zero filter and plenty of laughs.

This week:

- What your pee color says about your supplement stack

- Are peptides worth the hype—or just expensive hope?

- How alcohol affects your brain long-term

- Can fitness become a new addiction?

- Should Christians drink—or steer clear?

- What the Church gets right (and wrong) about recovery

It’s fast, fun, and honest—but always grounded in the mission: helping you live strong, think clearly, and run free.

Got a question for the next Ask Us Anything? DM us @runningfreepodcast on Instagram.

SPONSORS:

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

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

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠.

EPISODES YOU MIGHT ENJOY

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

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

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

SUBSCRIBE & SUPPORT

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

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

- YouTube Channel: ⁠⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠⁠

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about optimizing health, and breaking free from the habits and distractions that hold us back.

We cover fitness, mental health, culture, addiction, parenting, humor, and everything in between.

Stop Chasing Life. Start Running Free.

The Art of Being a Good Dad | Happy Father's Day Week

Thu, 19 Jun 2025 14:16:20 +0000

How would the world be different if everyone had a good father?

In this special Father’s Day Week episode, we ask a simple but powerful question: What makes a good dad? Drawing from wisdom, research, and personal experience, this episode explores four pillars that every parent can strive toward: protection, provision, presence, and praise.

Whether you're a dad, want to be one, or reflecting on your relationship with your own father (or lack thereof), this episode offers a powerful reminder that good fathers can change the world, and it starts at home.

SPONSORS:

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

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

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠.

EPISODES YOU MIGHT ENJOY

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

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

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

SUBSCRIBE & SUPPORT

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

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

- YouTube Channel: ⁠⁠⁠Running Free Podcast - YouTube⁠⁠⁠

Life is short, and it moves fast. This show will help you make the most of it.

Stop Chasing Life. Start Running Free.

The Fear of Death | Why It Might Be Driving Your Anxiety

Thu, 12 Jun 2025 13:40:18 +0000

We don’t like to talk about death—but what if your fear of death is shaping how you live, and driving your anxiety?

In this solo episode, Jesse shares how his personal experiences with death—and how a therapist’s simple question unlocked a deep truth: our fear of death may be the hidden source of our anxiety, ambition, and need for control.

Drawing from global traditions, we explore what Christianity, Buddhism, Hinduism, Taoism, and modern secular thinkers believe about death and the afterlife. From Ecclesiastes to Michael Singer, Alan Watts to David Gibson, this episode offers a guided reflection on how our beliefs about death shape how we live.

EPISODE RESOURCES

- Intro Clip: Learn more from Alan Watts: Alan Watts Org - Audio Lecture Collections, Official Videos, Books, & Quotes

- Book Suggestion: Living Life Backward, by David Gibson: Living Life Backward: How Ecclesiastes Teaches Us to Live in Light of the End by David Gibson | Goodreads

SPONSORS:

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

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

RUNNING FREE RESOURCES

- Visit our website ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠.

EPISODES YOU MIGHT ENJOY

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

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

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

SUBSCRIBE & SUPPORT

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

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

- YouTube Channel: ⁠⁠Running Free Podcast - YouTube⁠⁠

Life is short, and it moves fast. This show will help you make the most of it.

Stop Chasing Life. Start Running Free.

Drink Less or Not at All? (and How to Stay on YOUR Wagon This Summer)

Fri, 06 Jun 2025 13:38:19 +0000

Should you drink less, or not at all?

As summer starts, we want to help you answer this question and give you the tools to stay on whatever wagon YOU choose.

We cover:

- NA drinks, THC, nicotine, and what actually helps

- The workouts, supplements, and habits that keep us anchored

- How to use accountability, routine, and mindset to stay consistent

- Why it’s not about being perfect—it’s about knowing your “why”

If you’re trying to drink less—or quit altogether—this episode is for you.

SPONSORS:

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

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

RESOURCES

- Visit our website ⁠⁠⁠⁠here⁠⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠⁠here⁠⁠⁠⁠.

EPISODES YOU MIGHT ENJOY

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

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

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

SUBSCRIBE & SUPPORT

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

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

- YouTube Channel: ⁠Running Free Podcast - YouTube⁠

Life is short, and it moves fast. This show will help you make the most of it.

Stop Chasing Life. Start Running Free.

Gym Pet Peeves, Flexing, Nicknames, Fast Food, and Stately Gentlemen Debates | Ask Us Anything Vol. 1

Thu, 29 May 2025 11:15:00 +0000

Welcome to the first-ever Running Free Variety Pack — a new monthly tradition where we let our hair down, field listener questions, react to surprise prompts, and riff on everything from the meaningful to the ridiculous.

This week:
• Is flexing in the mirror a crime?• The origin story of Justin's nickname• Who is the more mature gentlemen?• Our gym pet peeves• Our go-to healthy fast-food spots• Gas vs. electric vehicles

It’s unfiltered, fast-paced, and fun—but as always, packed with substance (the healthy kind).

Got a question or topic for the next Variety Pack? DM @runningfreepodcast on Instagram and we might tackle it on the next one.

Sponsors:

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

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

Resources & Community:

- Visit our website ⁠⁠⁠here⁠⁠⁠.

- Subscribe to our newsletter ⁠⁠⁠here⁠⁠⁠.

Episodes You Might Enjoy:

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

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

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

Subscribe & Support:

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

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

- YouTube Channel: Running Free Podcast - YouTube

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about optimizing health, and breaking free from the habits and distractions that hold us back. We cover fitness, parenting, mindfulness, addiction, mental health, and everything in between.

Fitness Fads of 2025 | Cold Plunges, Ozempic, Fasting, HIIT, Strength vs. Cardio, and More

Thu, 22 May 2025 11:15:00 +0000

Do you really need to lift weights to be healthy?
Is intermittent fasting a magic bullet for fat loss?
Should you be tracking every macro, every day?

In this episode of Running Free, Jesse and co-host Justin Maziarz cut through the noise and tackle some of the most persistent myths in fitness today. From cold plunges to HIIT to calorie counting, they explore what’s legit, what’s overhyped, and what actually works in 2025.

If you’re tired of confusion and ready to train with purpose—this one’s for you.

🎧 Listen now to learn what’s real, what’s not, and what to do instead.

Sponsors:

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

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

Resources & Community:

- Visit our website ⁠⁠here⁠⁠.

- Subscribe to our newsletter ⁠⁠here⁠⁠.

Episodes You Might Enjoy:

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

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

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

Subscribe & Support:

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

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

- YouTube Channel: ⁠⁠⁠https://www.youtube.com/@SoberStrengthPodcast⁠⁠

Life is short, and it moves fast. This show will help you make the most of it.

Running Free is a podcast about turning down the noise, and breaking free from the habits and distractions that hold us back. We cover fitness, parenting, mindfulness, addiction, mental health, and everything in between.

Parental Burnout, "Good Enough" Parenting, and Dysregulation: The Parenting Episode

Thu, 15 May 2025 11:15:00 +0000

Modern parenting is exhausting—and the answer isn’t doing more.

What if being a "Good Enough" parent is more than enough for your kids?

On this week's episode, we talk about the quiet exhaustion of modern parenting, why perfectionism is stealing our joy (and presence), and how social media has warped our sense of what it means to be a “good parent.”

If you’ve ever felt overwhelmed, guilty, or like you're missing the moments that matter—this one’s for you.

Sponsors:

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

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

Resources & Community:

- Visit our website ⁠here⁠.

- Subscribe to our newsletter ⁠here⁠.

Episodes You Might Enjoy:

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

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

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

Subscribe & Support:

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

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

- YouTube Channel: ⁠⁠https://www.youtube.com/@SoberStrengthPodcast⁠

Running Free is a weekly podcast about turning down the noise, living with intention, and breaking free from the habits, distractions, and mindsets that hold us back.

Hosted by veteran, mental health advocate, fitness expert, and father of three Jesse Carrajat, each episode curiously explores what it means to live fully—through honest conversations with thinkers, creators, and everyday people who will teach and inspire us to trade distraction for depth, and frivolousness for healthy, long, meaningful lives.

Stop chasing. Start Running FREE.

Workaholism, Toxic Ambition, Stress Management, and Self-Medication: The Work Addiction Episode

Thu, 01 May 2025 11:15:00 +0000

Workaholism is a hidden addiction quietly wrecking your health, relationships, and happiness. You've probably bought into the myth of hustle culture, but what's it really costing you? Today, we explore the real dangers behind work addiction, why modern society glorifies burnout, and practical steps to reclaim your life and priorities.

Expect to learn how to recognize true workaholism, why obsessive productivity actually undermines your performance, how hustle culture impacts your brain and relationships, the surprising parallels between work addiction and substance abuse, actionable strategies for breaking the cycle, and why true success doesn't require sacrificing your well-being.

Sponsors:

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

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

Resources & Community:

- Visit the Sober Strength website: www.soberstrength.com

- Subscribe to our newsletter: Expert Fitness, Nutrition, and Lifestyle Guides | Sober Strength

Episodes You Might Enjoy:

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

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

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

Subscribe & Support:

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

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

- YouTube Channel: https://www.youtube.com/@SoberStrengthPodcast

Life is short; we all deserve to live a lot more free. This podcast will help you learn how.

This show is by hosted by Jesse Carrajat, USMC veteran, health & wellness advocate, and non-profit healthcare leader. Tune in weekly for insightful guests, evidence-based wisdom, and inspiring stories to help you break free from mindsets and habits that are stealing your life. #LiveFree

The Nicotine Dilemma: Powerful Nootropic or Dangerous Addiction

Thu, 24 Apr 2025 09:00:00 +0000

Nicotine is one of the most controversial—and misunderstood—substances in modern health. Touted by some as a cognitive enhancer and demonized by others as dangerously addictive, what's the truth behind nicotine? In this episode, we unpack the science to reveal nicotine's actual effects on your brain, body, and behavior. From ancient rituals to modern-day vaping, from cognitive boosts to severe withdrawals, we're exploring every angle. If you've ever wondered, "Is nicotine helping me or hooking me?"—this deep dive is for you.

Sponsors:

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

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

Resources & Community:

- Visit the Sober Strength website: ⁠www.soberstrength.com⁠

- Subscribe to our newsletter: ⁠Expert Fitness, Nutrition, and Lifestyle Guides | Sober Strength⁠

Episodes You Might Enjoy:

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

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

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

Subscribe & Support:

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

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

- YouTube Channel: ⁠https://www.youtube.com/@SoberStrengthPodcast⁠

Life is short; we all deserve to live a lot more free. This podcast will help you learn how.

Sober Strength is hosted by Jesse Carrajat, USMC veteran, health & wellness advocate, and non-profit healthcare leader. Tune in weekly for insightful guests, evidence-based wisdom, and inspiring stories to help you break free from mindsets and habits that are stealing your life. #LiveFree

Unpacking Caffeine: Energy, Dependency, and Brain Chemistry

Fri, 18 Apr 2025 15:10:45 +0000

Caffeine is the most widely used psychoactive drug on the planet—but how much do you actually know about it? From lattes to pre-workouts, it’s sold as a productivity booster and performance hack. But underneath the buzz, there's a darker side: anxiety, disrupted sleep, dependency, and withdrawals. In this episode, we pull back the curtain on the world’s favorite legal drug and unpack what your daily habit might really be costing you.

Expect to learn how caffeine affects your brain and nervous system, how dependency builds over time, why withdrawal hits harder than people expect, how marketing and culture normalize overconsumption, and how to reset your relationship with caffeine for long-term health and energy.

Sponsors:

Take control of your drinking with medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
Boost your performance and recovery with Momentous Supplements—get 20% off with code "STRENGTH": https://livemomentous.com

Resources & Community:

Visit the Sober Strength website: www.soberstrength.com
Subscribe to our newsletter: Expert Fitness, Nutrition, and Lifestyle Guides | Sober Strength

Episodes You Might Enjoy:

Are Today’s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate: https://spoti.fi/3AZ8f0P
How to Eat to Drink Less Alcohol | Dr. Brooke Scheller: https://spoti.fi/JAPP9g3
Social Media Addiction - 5 Statistics That Should SCARE You: https://spoti.fi/ygZw3lZ

Subscribe & Support:

Apple Podcasts: https://apple.co/4at8Yhn
Spotify Podcasts: https://spoti.fi/3GAGVPJ
YouTube Channel: https://www.youtube.com/@SoberStrengthPodcast

Life is short; we all deserve to live a lot more free. This podcast will help you learn how.

Can Science Help You Drink Less? This App Founder (3M Users) Says Yes | Vedant Pradeep of Reframe

Wed, 02 Apr 2025 11:15:00 +0000

In this episode, Jesse sits down with Vedant Pradeep, the co-founder and CEO of Reframe—the #1 neuroscience-backed app helping over 3 million people drink less and live more. Together, they explore how behavioral science, daily habit loops, and community-based tools are reshaping what recovery and moderation can look like.

Vedant also introduces Liquid Luck, a new line of functional, alcohol-free beverages designed to help reduce cravings, manage stress, and create a smarter alternative to traditional drinking rituals.

This episode isn’t about theory—it’s about tools. Whether you're sober curious, deep in recovery, or just looking to optimize your habits, you’ll walk away with new ideas, renewed motivation, and actionable insight.

Topics Covered:

The science behind cravings and cognitive overload
Why Reframe is working when other tools haven’t
How daily micro-habits and community drive real behavior change
The vision behind Liquid Luck and how it works
Why sustainable change starts with progress, not perfection

EPISODE LINKS:

Try Vedant's new functional NA beverages: Liquid Luck: The Best Non-Alcoholic Drink To Ease Your Alcohol Cravings
Learn more at SoberStrength.com

EXPLORE OUR SPONSORS

- Get started with safe medication to help you drink less |⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Build Your Routine with⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Momentous Supplements⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, code "STRENGTH" for 20% off

SOBER STRENGTH RESOURCES

- Visit the⁠⁠⁠⁠⁠⁠⁠ Sober Strength Website⁠⁠⁠⁠⁠⁠⁠

- Sign up for our ⁠⁠⁠⁠⁠Sober Strength Newsletter.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

Life's Too Short. TAKE IT BACK.

Sober Strength is a show to help you live healthier, happier, and more FREE. Hosted by USMC veteran, certified health coach, and non-profit healthcare leader Jesse Carrajat. Tune in weekly for inspiring guests, science-backed insights, and motivating stories to help you start LIVIN the life you deserve. #SoberStrength

The 60-Day Fat Loss Blueprint: Start Shredding for Summer NOW!

Tue, 25 Mar 2025 11:15:00 +0000

Spring is here—and that means it’s time to shift gears. Host Jesse Carrajat shares his complete fat loss strategy designed to help you safely, and effectively shed excess fat and build confidence going into Summer 2025.

This episode lays out the exact blueprint Jesse uses every year to cut body fat while staying strong—refined over two decades of training and coaching.

You’ll learn:

How to implement carb cycling and carb timing for real results
The strength split and cardio combo that preserves muscle
Lifestyle habits that actually move the needle
Which supplements are worth your money—and which aren’t

This is a real-world plan for beginner-to-intermediate exercisers who want to look and feel their best heading into summer—no gimmicks, no fluff.

Hit play and get to work.

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- Access the FREE 60-Day Fat Lass program ⁠HERE!⁠

- Free Calorie Calculator: https://www.calculator.net/tdee-calculator.html

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SOBER STRENGTH RESOURCES

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****

Life's Too Short. TAKE IT BACK.

Why Are Men Struggling? Mental Health, Addiction, and Isolation in 2025 | Dave "Goose" Mills of Men's Alliance

Wed, 19 Mar 2025 11:05:00 +0000

Men today are more anxious, depressed, and addicted than ever before. Despite living in an era of unprecedented convenience, male suicide rates remain alarmingly high, addiction is rising, and isolation has become the norm. So what’s really going on?

In this episode, Jesse sits down with David “Goose” Mills, founder of Men’s Alliance, to break down the state of men’s mental health in 2025 and why so many are feeling lost. They explore:

- Why men are struggling despite having more resources than ever

- The silent epidemic of isolation and addiction

- How brotherhood and community can be the antidote to depression

- Why physical fitness isn’t just about the body—it’s about mental resilience

- The steps every man can take to reclaim his strength and purpose

Listen now and take your first step toward breaking free, and reclaiming your strength. #BreakFree

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****

Life's Too Short. TAKE IT BACK.

Social Media Addiction - 5 Statistics that Should SCARE You

Wed, 12 Mar 2025 11:15:00 +0000

Social media isn’t just a habit—it’s a full-blown addiction. It hijacks your brain, steals your time, and rewires the way you think, work, and interact with the world. And the worst part? It’s happening to millions of people without them even realizing it.

In this episode, we break down five shocking statistics that expose the true cost of social media addiction—not just on your mental health, but on your productivity, relationships, and even your safety.

How much time are you really losing to scrolling?
What is social media doing to your brain—especially if you started young?
Why is it more addictive than alcohol and cigarettes?
What can you do to take back control?

Most people won’t make it to the end of this episode. Not because they don’t have time—but because their attention span has already been hijacked.

Tune in, for help tuning out, social media.

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****

In an age of unprecedented stress and excess, Running Free is a show to help you learn to live life more fit, and more free.

Hosted by USMC veteran, certified health coach, and non-profit healthcare leader Jesse Carrajat. Tune in weekly for fascinating guests, science-backed insights, and motivating stories to help you build your best life yet. #BreakFree

Mastering Stress (Part 2) | Movement, Mindfulness, and More

Wed, 05 Mar 2025 12:12:00 +0000

Stress isn’t going anywhere. Life will throw punches, pressure will build, and if you don’t have a plan, stress will own you.

That’s why in Part 2 of the Mastering Stress series, we’re moving beyond the foundation (sleep, nutrition, and organization) and diving into real-time stress management strategies—the tools that help you absorb stress, channel it into something productive, and break the cycle of self-medication.

In this episode, we cover:
- Why overstimulation is ruining your ability to handle stress (and how to fix it)
- The power of movement—how fitness acts as a natural stress relief system
- The best supplements for mental resilience—and why no pill can replace real habits

If you’re tired of stress leading you toward alcohol, unhealthy food, or mindless distractions, this episode will show you how to fight back.

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SOBER STRENGTH RESOURCES

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- Sign up for our ⁠Sober Strength Newsletter.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

CONNECT WITH US!

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****

In an age of unprecedented stress and excess, Sober Strength is a show to help you learn to live life more fit, and more free.

Mastering Stress (Part 1) | Bulletproof Your Sleep, Nutrition & Time Management

Wed, 26 Feb 2025 18:19:05 +0000

Stress is the #1 reason people self-medicate—whether it’s alcohol, food, social media, or any other escape. But here’s the truth: you don’t need another drink, another distraction, or another excuse. You need a gameplan.

This is Part 1 of the Mastering Stress series, where we stop playing defense and start playing offense. In this episode, we break down the three pillars of stress-proofing your life:

- Sleep – The foundation of stress resilience. If you’re sleep-deprived, you’re already losing the battle.
-Nutrition – How to fuel your body and brain to handle stress instead of crumbling under it.
- Time Management – Because chaos and poor structure are making your stress worse.

This isn’t theory. This is science-backed, real-world strategy. The kind that stops stress from controlling you—so you can live life more free.

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CONNECT WITH US!

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****

In an age of unprecedented stress and excess, Sober Strength is a show to help you conquer unhealthy habits and LIVE LIFE MORE FREE.

The Truth About Mental Health Insurance (And How to Get the Coverage You Actually Need)

Wed, 19 Feb 2025 12:15:00 +0000

Navigating the complexities of mental health insurance coverage can be daunting, but it's essential to ensure you receive the care you deserve. In this episode, we delve into effective strategies to help you:

- Understand Your Coverage: Learn about the mental health services your insurance plan offers and how to access them.

- Advocate for Yourself: Equip yourself with tools and knowledge to effectively communicate with insurance providers.

- Utilize Available Resources: Discover organizations and tools designed to assist you in navigating mental health insurance.

HELPFUL RESOURCES

Healthcare.gov: Provides detailed information on mental health and substance abuse coverage under the Affordable Care Act. healthcare.gov
National Alliance on Mental Illness (NAMI): Offers guidance on understanding health insurance and mental health benefits. nami.org
Centers for Medicare & Medicaid Services (CMS): Features resources to help you navigate your coverage and make informed decisions. cms.gov
American Psychological Association (APA): Provides insights into insurance coverage for mental health services. apa.org

Empower yourself with the right information to navigate the insurance landscape and access the mental health care you need.

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SOBER STRENGTH RESOURCES

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****

In an age of unprecedented stress and excess, Sober Strength is a show to help you conquer unhealthy habits and LIVE LIFE MORE FREE.

Are Today’s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate

Wed, 12 Feb 2025 16:20:56 +0000

In this episode, we sit down with Chris Herren, former NBA star and the subject of ESPN's acclaimed 30 for 30 documentary,Unguarded .

We explore the pressing question: Are today's youth more addicted than previous generations? Chris's perspective may surprise you. Drawing from his extensive experience speaking across the country, he offers insights into the challenges and resilience of today's young people.

Join us as we go deep into Chris's journey from professional basketball to becoming a leading voice in addiction recovery, and his optimistic outlook on the future of America's youth.

#SoberStrength #AddictionRecovery #ChrisHerren #YouthAddiction #MentalHealth #ESPN30for30 #HerrenProject #HerrenWellness #LiveDeep

- Learn more about the Herren Project:herrenproject.org

- Explore Herren Wellness:chrisherren.com

- See the power of Chris's youth outreach:herrentalks.com.

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SOBER STRENGTH RESOURCES

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- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

In an age of unprecedented stress and excess, Sober Strength is a show to help you conquer unhealthy habits and LIVE LIFE MORE FREE.

The Complete Science of Alcohol Addiction | Dr. John Umhau, World-Renowned Physician

Wed, 05 Feb 2025 12:08:00 +0000

What if everything you thought about alcohol addiction was only half the story?

In this episode, Dr. John Umhau, a world-renowned physician and addiction expert, breaks down the complete science behind alcohol addiction—what’s really happening in the brain, why some people struggle more than others, and how to heal.

We cover cutting-edge research on:
- The neuroscience of alcohol dependence
- How nutrition can speed up recovery
- The role of medication-assisted treatment
- How faith and meaning can help break addiction

If you or someone you love is navigating alcohol addiction, this conversation is essential. Listen now and discover the path to real, lasting recovery. #SoberStrength #LiveDeep

- Learn more about Dr. Umhau and his work: www.alcoholrecoverymedicine.com

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SOBER STRENGTH RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

In an age of stress and excess, Sober Strength helps you stay strong and LIVE LIFE MORE FREE.

Hosted by USMC veteran, healthcare leader, and fitness expert Jesse Carrajat. Tune in every Thursday for science-backed insights and real talk to unlock your BEST LIFE YET. #LiveDeep

Breaking the Alcohol Detox-to-Retox Loop | Jenn Kautsch

Thu, 30 Jan 2025 12:07:00 +0000

Are you stuck in the Detox-to-Retox loop with alcohol—cutting back, then binging again?

In this episode, Jenn Kautsch, author and founder of Sober Sis, breaks down why so many people find themselves trapped in this exhausting cycle—and how to break free for good. We dive into the science, mindset shifts, faith, and real-life strategies that can help you stop the cycle and build a healthier, more sustainable relationship with alcohol.

If you’re tired of the all-or-nothing approach and ready to find balance, this conversation is for you. #BreakFree #LiveDeep

- Visit the Sober Sis Home Page: www.sobersis.com

- Try Jenn's 21 Day Reset Challenge: www.sobersis.com/21daychallenge

- Follow Jenn on Instagram: www.instagram.com/sobersis

EXPLORE OUR SPONSORS

- Get started with medication to help you drink less |⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Build Your Routine with ⁠⁠⁠Momentous Supplements⁠⁠⁠

SOBER STRENGTH RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Alcohol. Social Media. Netflix. Gambling. Something else?

In an age of unrelenting stress and information overload, which vice are you leaning on? How are YOU staying strong?

Sober Strength is a show about seeking balance while helping you stress less, live more, and break free from the chains holding you back.

Hosted by USMC veteran, healthcare leader, fitness expert, and mental health advocate Jesse Carrajat, join us every Thursday for full episodes and unlock your BEST LIFE YET. #LiveDeep

7 Key Elements to Build Your Happiest (Soberist) Life | Mel Burbank of The Sober Health Club

Thu, 23 Jan 2025 12:07:00 +0000

Can you rebuild your life from the ground up, using just 7 key elements? If so, what's the blueprint?

In this episode, Melissa Burbank, founder of The Sober Health Club, shares her transformative "Whole Health House" model—a powerful framework that combines nutrition, movement, sleep, stress relief, social connection, and more to help you build a life that is healthy, and filled with lasting happiness.

Whether you need to renovate, or strip it all down to the studs, this conversation offers practical steps and powerful insights to help you design the life you truly want. #LiveDeep

- Learn more about The Sober Health Club here: https://soberhealthclub.com/

- Follow Mel on Instagram here: https://www.instagram.com/soberhealthclub/

EXPLORE OUR SPONSORS

- Get started with medication to help you drink less |⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Build Your Routine with ⁠⁠Momentous Supplements⁠⁠

SOBER STRENGTH RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

Alcohol. Social Media. Netflix. Gambling.
In an age of unrelenting stress and information overload, which vice are YOU leaning on? How are YOU staying strong?

Sober Strength is a show about finding balance and building strength—inside and out. Through powerful stories, expert insights, and timeless wisdom, you’ll learn to conquer habits, resist excess, and unlock your BEST LIFE YET.

Hosted by USMC veteran, healthcare leader, fitness expert, and mental health advocate Jesse Carrajat, join us every Thursday for full episodes and discover YOUR Sober Strength. #LiveDeep

The Real Science of Breathwork and Cold Exposure | Jesse Coomer of The Language of Breath

Thu, 16 Jan 2025 12:05:00 +0000

Can harnessing the power of breath and cold transform your mental and emotional health—and even aid in recovery from substance use? Could these tools be the missing key to unlocking your best life yet?

In this episode, Jesse Coomer, author, coach, and founder of The Language of Breath, dives deep into the science and practice of breathwork and cold exposure. Drawing from his extensive expertise, Jesse explains how these powerful tools can help you build resilience, improve focus, and navigate life’s challenges with clarity and strength. From calming the mind to fostering recovery, this conversation unpacks the tangible benefits of combining breath and cold for a healthier, more balanced life.

- To work with Jesse Coomer one-on-one reach, visit him at www.jessecoomer.com

- To learn to become a breathwork instructor, visit www.languageofbreathcollective.com

- Follow Jesse on Instagram at: https://www.instagram.com/jessecoomerbreath/

- Watch Jesse on YouTube at: https://www.youtube.com/@MidwesternMethod

EXPLORE OUR SPONSORS

- Get started with medication to help you drink less |⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Build Your Routine with ⁠Momentous Supplements⁠

SOBER STRENGTH RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. (Free for Veterans)

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

In a world of unrelenting, unprecedented stress and excess, this is a show about seeking balance and building strength - inside and out.

Through powerful stories, expert insights, and lasting wisdom, you’ll learn how to conquer habits, resist excess, and unlock your BEST LIFE YET.

Hosted by USMC veteran, healthcare leader, fitness expert, and mental health advocate Jesse Carrajat, join us every Thursday for full episodes and discover YOUR Sober Strength.

#LiveDeep

Start Strong, Stay Strong: "Send It" in 2025

Thu, 02 Jan 2025 13:22:00 +0000

We kickoff 2025 where it all started; co-host Justin Maziarz joined the show to recap 2024, and talk all things hope, health, and happiness in 2025.

EXPLORE OUR SPONSORS

- Get started with medication to help you drink less |⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Build Your Routine with Momentous Supplements

SOBER STRENGTH RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. (Free for Veterans)

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

Sober Strength is about seeking balance in a world of unrelenting excess. Through powerful stories, expert insights, and ancient wisdom, you’ll learn how to conquer habits, resist excess, and build lasting strength—inside and out.

Hosted by USMC veteran, fitness expert, and mental health advocate Jesse Carrajat, Join us every Wednesday for full episodes and discover YOUR Sober Strength.

#LiveDeep

Sobriety as Your Superpower | Adam Jablin of The Hero Project

Wed, 04 Dec 2024 16:51:02 +0000

Can sober-living become a superpower that unlocks your full potential physically, emotionally, and spiritually?

In this episode, Adam Jablin, author, coach, and founder of The Hero Project, shares how his journey to sobriety transformed his life and became the foundation for his mission to help others. From battling addiction to inspiring others, this conversation explores how embracing sobriety can become your ultimate advantage by removing the barriers holding you back.

- Check out Adam's website here: https://adamjablin.com/

- Follow Adam on Instagram here: https://www.instagram.com/adamjablin/

- Get started with medication to help you drink less | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠⁠⁠

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. (Free for Veterans)

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

Hosted by USMC veteran, fitness expert, and mental health advocate Jesse Carrajat, we're redefining "sober" to mean moderation in ALL areas of life—not just alcohol. Join us every Wednesday for full episodes and discover YOUR Sober Strength. #LiveDeep

Can Medication-Assisted Treatment Solve Our Nation's Addiction Crisis? | Dr. Michael McCormick of Release Recovery

Wed, 20 Nov 2024 16:47:18 +0000

Medication-Assisted Treatment (MAT) has revolutionized addiction recovery, yet it remains one of the most misunderstood approaches to treatment. In this episode, Dr. Michael McCormick, Chief Medical Officer at Release Recovery, provides a comprehensive look at MAT, its effectiveness, and the misconceptions surrounding it. Drawing from nearly a decade of experience in addiction medicine—and his own journey through addiction—Dr. McCormick shares how medications like naltrexone are transforming recovery outcomes, and has the potential to heal our nation.

- Visit the Release Recovery website here.

- Follow Release Recovery on Instagram here.

- Get started with medication to help you drink less | ⁠⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠⁠

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. (Free for Veterans)

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

How NA Beer is Disrupting Drinking Culture | Joe Chura of Go Brewing

Wed, 13 Nov 2024 15:04:43 +0000

The non-alcoholic (NA) beverage industry has seen explosive growth, now valued at over $10 billion globally, with NA breweries and brands popping up across the U.S. as more people explore alternatives to traditional drinking. Beyond full sobriety, many are using NA beverages as a tool for moderation, helping them reduce alcohol consumption without total abstinence.

In this episode, we speak with Joe Chura, founder of Go Brewing—one of the country’s fastest-growing and most innovative NA breweries. Joe shares how NA beer supports the path of moderation or sobriety, the shifting trends in drinking culture, and his own journey from tech entrepreneur to leader in the NA revolution.

EPISODE RESOURCES

- Visit the ⁠⁠Go Brewing website here.

- Follow Go Brewing ⁠⁠on Instagram here. ⁠⁠- Get started with medication to help you drink less | ⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. (Free for Veterans)

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

Break Free from Alcohol with The Sinclair Method | Claudia Christian, Actress & AUD Activist

Wed, 06 Nov 2024 21:14:24 +0000

Alcohol Use Disorder (AUD) affects over 14 million Americans and is the 4th leading cause of preventable death in our nation. However, many remain unaware of a powerful, evidence-based approach that can help: The Sinclair Method. This method, which leverages naltrexone to reduce cravings and dependency, offers a different path to breaking free from alcohol’s grip.

In this episode, Claudia Christian, a leading advocate for The Sinclair Method, explains how this treatment works, its remarkable success stories, and why it remains relatively unknown in mainstream recovery circles. We dive into the science, the barriers, and the potential this approach holds to change lives.

EPISODE RESOURCES

- Visit the ⁠Options Save Lives website here.⁠

- Support Claudia's work ⁠here by donating. ⁠

- Follow Claudia ⁠on Instagram here. ⁠- Get started with medication to help you drink less | ⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. (Free for Veterans)

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

The Art of Letting Go | Weekly Wisdom #7

Sat, 02 Nov 2024 12:08:37 +0000

How do we let go without losing control? In this episode, we explore the "Art of Acquiescence"—a Stoic principle of releasing what we can’t control, not to surrender, but to find freedom. With the election days away, we explore how we can embody this mindset, whether facing national outcomes or navigating personal relationships. Let go to grow. Let go to gain. #LiveDeep

WHEN YOU'RE READY/RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. (Free for Veterans)

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.- Get started with medication to help you drink less | ⁠⁠⁠⁠⁠⁠⁠⁠visit Oar Health⁠⁠⁠⁠⁠

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

Driven to Drink? High Performers and Hidden Addiction | James Swanwick of Alcohol-Free Lifestyle

Wed, 30 Oct 2024 10:45:00 +0000

Is there a link between high-performance tendencies and struggles with addiction or mental health? And if so, what steps can you take to overcome it?

In this episode, Jesse sits down with James Swanwick of Alcohol-Free Lifestyle to explore how the drive for success can sometimes lead to hidden battles with alcohol. Discover the connection between ambition, lifestyle habits, and mental resilience—and learn actionable strategies to navigate these challenges while achieving a healthy, balanced life.

EPISODE RESOURCES

- Visit the Alcohol-Free Lifestyle website here. - Get started with medication to help you drink less | ⁠⁠⁠⁠⁠visit Oar Health⁠⁠

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. (Free for Veterans)

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

KEY TAKEAWAYS

High performers strive for excellence and outstanding results.
Alcohol often serves as a symptom of deeper issues.

Self-awareness is crucial for personal growth and transformation.

Creating an alcohol-free lifestyle fosters better health and relationships.
Fun can be had without alcohol, challenging societal norms.
The journey to high performance involves understanding personal triggers.
Entrepreneurial utopia is about making a generational impact.

****

Mortality, and "Living Life Backward" | Weekly Wisdom #6

Sat, 26 Oct 2024 12:00:00 +0000

What will you leave behind? Who will remember you? And how do you want to be remembered?

In this episode, we confront the questions that define our legacy and challenge us to think beyond the day-to-day. Drawing from personal loss, insights from the book of Ecclesiastes, and Stoic wisdom, we explore how every choice we make shapes our story.

Check out ⁠"Living Life Backward,"⁠ by David Gibson.

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

How to Eat to Drink Less Alcohol | Dr. Brooke Scheller, Author & Founder of Functional Sobriety

Wed, 23 Oct 2024 16:05:29 +0000

Nutrition and supplementation are powerful yet often overlooked tools in substance abuse recovery and mental health. In this episode, Dr. Brooke Scheller, celebrated author and founder of Functional Sobriety, shares how nutrition plays a crucial role in alcohol freedom and moderation. She explains the connection between diet and cravings, how certain nutrients impact mood and energy, and why what we eat can either help or hinder our sobriety goals. We also explore the key dietary supplements you can use to supercharge your emotional fitness.

Listen to this episode to learn how to eat better, to drink less.

EPISODE RESOURCES

- Visit the Functional Sobriety website here.

- Follow Dr. Scheller on Instagram here. - Get started with medication to help you drink less | ⁠⁠⁠⁠visit Oar Health⁠⁠- Try the ⁠Sunnyside alcohol moderation app here.⁠

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

KEY TAKEAWAYS

Nutrition is a key component of sobriety.
Functional sobriety focuses on root causes of alcohol use.
Blood sugar regulation is crucial for managing cravings.
Increasing protein intake can help stabilize blood sugar.
Supplements can support recovery and overall health.
Non-alcoholic beverages are becoming more mainstream.
Mindfulness practices are essential in early sobriety.
B vitamins play a significant role in mood and energy levels.
Eating regularly can prevent cravings for alcohol.
Exploring dietary changes can enhance the alcohol-free journey.

****

First Responders and Addiction: The Silent Struggle | Mike Marotta of Warriors Heart

Wed, 16 Oct 2024 15:59:40 +0000

It's estimated that 30% of first responders (police, fire, EMS, etc) suffer from behavioral health injuries like PTSD and depression; significantly higher than the general population. Many first responders report struggling with substance use, often turning to alcohol or drugs to cope with the high-stress demands of their jobs. These alarming statistics reveal a deeper crisis within the first responder community, where the pressure to remain strong often prevents seeking help.

In this episode, we sit down with Mike Marotta of Warriors Heart to discuss why mental health and substance use issues are so prevalent among first responders, the cultural barriers to getting support, and the critical need for change.

EPISODE RESOURCES

- Visit the Warriors Heart website here.

- Contact Warriors Heart 24/7 directly at (888) 598-4895- Get started with medication to help you drink less | ⁠⁠⁠visit Oar Health⁠- Try the Sunnyside alcohol moderation app here.

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TAKEAWAYS

- Warrior's Heart focuses on healing those in the warrior class; military, police, fire, EMS, and more

- First responders face unique challenges and vulnerabilities that place that at risk for mental health challenges

- Alcohol is the most common substance abused among first responders.

- Coping mechanisms often include unhealthy practices like drinking and pain pills

- Stigma around mental health prevents many from seeking help.

- Connection and vulnerability can foster healing.

- Hope exists for a future with better mental health treatment options and legislation around reimbursements

****

What are the Three Primary Pleasures? | Weekend Wisdom #4

Fri, 11 Oct 2024 21:14:34 +0000

Thomas Aquinas taught about the three primary pleasures: food, drink, and sex. And while all of these are good gifts from God, Aquinas warns us that when we indulge in them without moderation or reason, they can harm us—physically, mentally, and spiritually. He taught that temperance is the key to enjoying these pleasures without letting them rule our lives.

Let’s use this weekend as an opportunity to practice temperance—not as a restriction, but as a way to reclaim our freedom.

****

WHEN YOU'RE READY/ALTUM RESOURCES- Subscribe to our Sober Strength weekly⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Download the⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

****

Sober Strength is a show about seeking balance in a world of unrelenting excess. Through powerful stories, expert insights, and ancient wisdom, you’ll learn how to conquer habits, resist excess, and build lasting strength—inside and out.

The Ultimate Guide to Non-Alcoholic Beverages | Deb Podlogar, aka "Mocktail Mom"

Wed, 09 Oct 2024 10:45:00 +0000

The Non-Alcoholic (NA) Beverage industry has skyrocketed in the past 4 years, quickly emerging as one of the fastest growing retail segments in the country. Why? In our post-epidemic, health conscious, and uber-connected world, consumers now have access to influential health information and hundreds of new NA options to help them live healthier, sober/soberish lives.

To explore this new frontier, we welcomed Deb Podlogar, aka "The Mocktail Mom," on the show. Deb is a popular content creator and podcaster in the NA space. She shared her personal story of sobriety, as well as some fun tips and favorite NA recipes that anyone can enjoy. We hope you enjoy the show.

EPISODE RESOURCES

- Visit The Mocktail Mom website here: https://www.mocktailmom.com/

- Download Mocktail Mom's free mocktail guide here.

- Follow Mocktail Mom on IG here.

- Visit the ⁠Sunnyside website here. ⁠

- Follow Sunnyside on ⁠social media here.⁠

- Get started with medication to help you drink less | ⁠⁠visit Oar Health⁠

****

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Subscribe to our Sober Strength weekly⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Follow the show on⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TAKEAWAYS

- Deb's journey to sobriety was sparked by a period of significant challenges, including her daughter's serious illness.

- Alcohol became a coping mechanism during difficult times, numbing both pain and joy.

- Deb found solace in non-alcoholic drinks and started exploring mocktails.

- The mocktail industry has seen significant growth, offering many alternatives.

- Deb emphasizes that life can still be fun without alcohol;

- We unpack her favorite, go-to recipes for various occasions

****

Can Technology Really Help You Drink Less? | Ian Andersen of Sunnyside

Tue, 01 Oct 2024 10:45:00 +0000

In 2024, a survey revealed that 41% of American adults plan to drink less in the coming year—without giving up alcohol entirely. With traditional sobriety programs like AA focused on total abstinence, the question becomes: how will nearly half the country achieve moderation? Ian Andersen, co-founder of Sunnyside, believes he has the answer.

In this episode, I sit down with Ian to explore how Sunnyside is revolutionizing the way people approach alcohol through technology. Ian shares how the app empowers users to set personalized goals, track their drinking habits, and get real-time feedback—all while focusing on moderation, not sobriety. We dig into the science of mindful drinking, the importance of accountability, and how Sunnyside is providing a much-needed middle ground for those looking to drink less, without the pressure of quitting entirely.

EPISODE RESOURCES

- Visit the Sunnyside website here.

- Follow Sunnyside on social media here.

- Get started with medication to help you drink less | ⁠visit Oar Health

****

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Subscribe to our Sober Strength weekly⁠⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠.

SUBSCRIBE/SAY THANKS

- Follow the show on⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow the show on⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Youtube⁠⁠⁠⁠⁠

TAKEAWAYS

- Ian's family history with alcohol shaped his perspective on drinking.

- Sunnyside was born from a desire to help others with moderation.

-Tracking alcohol intake can lead to healthier habits.

-Community support is crucial for those looking to change their drinking habits.

-Education about alcohol's effects is empowering for individuals.

-The app combines technology with human coaching for better outcomes.

-Mindfulness around drinking can lead to significant lifestyle changes.

-Sunnyside aims to destigmatize conversations about alcohol moderation.

-The goal is to help millions change their relationship with alcohol.

****

Sober Strength is a show about seeking moderation in a world of unrelenting excess. Through powerful stories, expert insights, and ancient wisdom, you’ll learn how to conquer habits, resist excess, and build lasting strength—inside and out.

Hosted by USMC veteran, fitness expert, and mental health advocate Jesse Carrajat, we're redefining "sober" to mean balance in ALL areas of life—not just alcohol. Join us every Wednesday for full episodes and Fridays for bonus content, and discover YOUR Sober Strength. #LiveDeep

Are You Your Child's "Inner Critic"? | Weekend Wisdom #3

Fri, 27 Sep 2024 20:47:52 +0000

"You become their inner voice. Don't become their inner critic."

Powerful parenting advice spoken by former NFL star wide receiver Dez Bryant.

How healthy is YOUR inner voice, and how does it impact your relationships, decisions, and experience of the world around you? Are your words and actions passing down a "generational curse" to your children, loved ones, and friends?

Dive deep, discover, and do the work.

This is Friday Fortitude.

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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SUBSCRIBE/SAY THANKS

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Can One Pill Really Solve Alcohol Misuse? | Jonathan Hunt-Glassman, Founder/CEO of Oar Health

Wed, 25 Sep 2024 10:55:00 +0000

It's 2024, and over 30 million people are suffering from alcohol use disorder in the US alone. Can a simple, cost effective pill called Naltrexone instantly help millions of Americans cut back, or cut out, alcohol?

Short answer: Yes.

Long answer: Yes, but there's a reason people don't know about it...

Jonathan Hunt-Glassman is the Founder & CEO of Oar Health, and he is determined to change that. Oar Health is the nation's leading provider of online subscription-based Naltrexone prescriptions. As of this recording, Oar Health's private, convenient service has helped over 35,000 people cut back or quit drinking alcohol, and counting.

EPISODE RESOURCES

- Get started with medication to help you drink less | visit Oar Health

- Take a quick AUD assessment here: https://auditscreen.org/check-your-drinking/

*****

WHEN YOU'RE READY/ALTUM RESOURCES

- Download the⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠⁠.

- Join our free⁠⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠⁠.

- Take our free⁠⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

- Follow Sober Strength on⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Follow Sober Strength on⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Subscribe to our Sober Strength weekly⁠⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠.

SUBSCRIBE/SAY THANKS

- Follow the show on⁠⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠

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It's Who You Are BECOMING That Matters | Weekly Wisdom #2

Fri, 20 Sep 2024 19:57:26 +0000

"It's not what you've accomplished, it's who you are becoming." - Bishop Barron

So: who are you becoming?

www.altumfitness.com

#LiveDeep

Tragedy, and Making Moments Matter | Weekend Wisdom #1

Fri, 13 Sep 2024 21:48:30 +0000

Don't lose sight of what's at stake.

Donate to support the Gaudreau family here: https://www.gofundme.com/f/support-madeline-and-baby-tripp-after-tragedy

#LiveDeep

Best of: The Untold, Unexpected History of Alcohol | Professor Edward Slingerland

Wed, 04 Sep 2024 12:21:56 +0000

We think there is a ton you don't know about the history of alcohol: consider this episode from our archive your free Ivy League education on the subject.

Dr. Edward Slingerland is a Distinguished University Scholar and Professor of Philosophy at the University of British Columbia. He is one of the world's most sought after experts, authors, and scholars on the history and impact of alcohol consumption. If your curious about alcohol, or exploring your optimal relationship with the ubiquitous substance, this episode will enlighten you. We hope you learn, and enjoy. - Visit Dr. Slingerlands website and explore his work here.

- Read our blog on this topic here.- Get started with medication to help you drink less | visit Oar Health: ⁠https://bit.ly/OarStrength

******

WHEN YOU'RE READY/ALTUM RESOURCES

Download the⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness app⁠⁠⁠⁠⁠⁠⁠.
Join our free⁠⁠⁠⁠ ⁠⁠⁠Altum Fitness Community⁠⁠⁠⁠⁠⁠⁠.
Take our free⁠⁠⁠⁠ ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠⁠⁠⁠⁠.
Book a Free⁠⁠⁠⁠ ⁠⁠Coaching Call w/ Jesse⁠⁠⁠⁠⁠⁠.

CONNECT WITH US!

Follow Sober Strength on⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠
Follow Sober Strength on⁠⁠⁠⁠ ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠
Subscribe to our Sober Strength⁠ ⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠.

SUBSCRIBE/SAY THANKS

Follow the show on⁠⁠⁠⁠ ⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠
Follow the show on⁠⁠⁠⁠ ⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠
Follow the show on⁠⁠⁠⁠ ⁠⁠⁠Youtube⁠⁠⁠⁠

******⁠⁠⁠KEY TAKEAWAYS- Humans are a unique species, heavily dependent on technology and tools.- Alcohol enhances creativity by reducing inhibitions and boosting mental flexibility.- Alcohol facilitates bonding and cooperation by reducing self-monitoring and increasing feelings of well-being.- The availability of highly potent distilled alcohol and the shift from communal to private consumption have increased the risks associated with alcohol.

Sober (pronounced /ˈsoʊbər/): Moderate in desires or actions, living with clear judgment and unyielding strength.

The true meaning of sober is not what you think—it’s stronger.

Sober Strength, hosted by USMC veteran and health coach Jesse Carrajat, redefines sobriety and challenges the conventional views on alcohol and addiction. This is your guide to mastering your mind, conquering habits, and finding freedom through fitness and discipline. With expert insights and inspiring stories, Sober Strength will empower you to live fit, break free, and build strength for the road ahead - Sláinte mhath.

Rethink Your Drinking and Lean Into Life | Jen Hirst of Lighthouse Sobriety

Wed, 14 Aug 2024 10:30:00 +0000

Jen Hirst, founder and head sobriety coach at Lighthouse Sobriety, is a leading voice in helping women improve their relationship with alcohol. As a popular content creator, mental health advocate, fitness enthusiast, and sought-after lifestyle speaker, Jen brings a wealth of experience to the conversation.

In this episode, Jen shares her inspiring story, explores the different paths to sobriety, and delves into the meaning and challenges of ‘cross addiction.’ She also offers practical steps for anyone looking to begin their journey towards a healthier relationship with alcohol, and a happier life overall.

Follow Jen on Instagram here.
Visit the Lighthouse Sobriety website here.
Get started with medication to help you drink less | Oar Health website.

CONNECT WITH US!

WHEN YOU'RE READY/ALTUM RESOURCES

Join our free ⁠⁠⁠Altum Fitness Community⁠⁠⁠.
Take our free ⁠⁠⁠Alcohol Reduction Blueprint course⁠⁠⁠.
Download the ⁠⁠⁠Altum Fitness app⁠⁠⁠.

SUBSCRIBE/SAY THANKS

Follow the show on ⁠⁠⁠Apple Podcasts⁠⁠⁠
Follow the show on ⁠⁠⁠Spotify⁠⁠⁠
Follow the show on ⁠⁠⁠Youtube

KEY TAKEAWAYS

Using alcohol to manage anxiety and stress can lead to dependence and addiction.
Hiding a drinking problem can prevent people from seeking help and support.
Sobriety is a personal journey, and there are different paths to recovery.
Setting smaller goals, such as a 30-day challenge, can help in exploring one's relationship with alcohol.
Support and community are crucial in maintaining sobriety.
Focus on feeling good and adding positive habits when removing alcohol from your life.

Beware of cross addiction and be aware of the signs and triggers.
Read quit lit and educate yourself about sobriety.
Prioritize movement, exercise, drinking water, and getting enough sleep.

Live fit, break free, and LEAN INTO LIFE.

Hosted by USMC veteran, health/fitness coach, and mental health advocate Jesse Carrajat, this podcast dives deep with leading experts and thought leaders to explore alcohol, addiction, emotional health, and the transformative power of holistic fitness and discipline.

Whether you're sober, soberish, or simply seeking to improve your relationship with alcohol and/or other substances, each episode offers science-based tips and inspirational stories to empower you to conquer habits, manage stress, and unlock your strongest, most authentic self. #LiveDeep

Best Supplements to Support Sobriety and Emotional Health | Jeff Byers, Founder/CEO of Momentous

Wed, 07 Aug 2024 10:30:00 +0000

Jeff Byers is the co-founder and CEO of Momentous, an industry leading wellness company offering world-class supplements and nutrition designed for everyday performance. Momentous products are trusted by the US military, elite athletes, and over 200 professional and collegiate sports teams world wide.

Prior to starting Momentous, Jeff played offensive line in the National Football League (NFL), was a national champion and football captain at USC, and was named the Gatorade High School Football Player of the Year.

Jeff joined the show to discuss the supplement industry in general, and lay out a foundational supplement plan to support physical, mental, and emotional health that anyone can/should follow, especially those pursuing alcohol abstinence or moderation.

Visit the Momentous website here.
Follow Momentous on Instagram here.

CONNECT WITH US!

WHEN YOU'RE READY/ALTUM RESOURCES

Join our free ⁠⁠Altum Fitness Community⁠⁠.
Take our free ⁠⁠Alcohol Reduction Blueprint course⁠⁠.
Download the ⁠⁠Altum Fitness app⁠⁠.

SUBSCRIBE/SAY THANKS

Follow the show on ⁠⁠Apple Podcasts⁠⁠
Follow the show on ⁠⁠Spotify⁠⁠
Follow the show on ⁠⁠Youtube

KEY TAKEAWAYS

Supplements should be part of an overarching plan when it comes to achieving and maintaining sobriety and overall health and wellness.
The big three supplements that can have a significant impact are whey protein, omegas, and creatine.
Supplements that can specifically support emotional health are L-Theanine, Rhodiola, and Apigenin
Community and empathy play a crucial role in mental health and long-term well-being.
Nothing is more powerful and beneficial to human performance and well-being than consistent quality sleep

Live fit and break free from the harmful habits and thought patterns holding you back. Hosted by USMC veteran, health/fitness coach, and mental health advocate Jesse Carrajat, this podcast dives deep with leading experts and thought leaders to explore alcohol, addiction, emotional health, and the transformative power of fitness and mindful living.

The Soberish Movement Explosion | Katie Nessel, aka The Soberish Mom

Wed, 31 Jul 2024 10:00:00 +0000

Katie Nessel, aka The Soberish Mom, is a successful content creator, NA lifestyle blogger, fitness enthusiast, and influential figure in the widely popular "Soberish" movement. Through her social media presence, website, and media appearances, Katie helps women find, and follow, their optimal relationship with alcohol and improve their quality of life.

In this episode, Katie shares her own journey of elevating her physical fitness and emotional health by changing her relationship with alcohol. We discuss the meaning of "Soberish," and how alcohol moderation, instead of complete sobriety, can be a powerful tool for long-term change. Katie shares her tried-and-true tips and tools for anyone to achieve a healthier lifestyle, and encourages individuals to be proud and boldly discover your own UNIQUE path forward.

Follow Katie on Instagram here.
Explore Katie's website here.
Watch the Huberman Lab alcohol episode here.

CONNECT WITH US!

Book a Free Coaching Call w/ Jesse.
Follow us on ⁠⁠⁠Instagram⁠⁠⁠
Follow us on ⁠⁠⁠YouTube⁠⁠
Subscribe to our ⁠newsletter⁠.

CONNECT WITH US!

Follow us on ⁠Instagram ⁠
Follow us on ⁠Youtube ⁠
Subscribe to our ⁠Newsletter⁠

WHEN YOU'RE READY/ALTUM RESOURCES

Join our free ⁠Altum Fitness Community⁠.
Take our free ⁠Alcohol Reduction Blueprint course⁠.
Download the ⁠Altum Fitness app⁠.

SUBSCRIBE/SAY THANKS

Follow the show on ⁠Apple Podcasts⁠
Follow the show on ⁠Spotify⁠
Follow the show on ⁠Youtube

KEY TAKEAWAYS

Moderation can be a powerful tool for long-term change and is a more accessible option for many people compared to complete sobriety.
Education and tracking habits are important in maintaining moderation and avoiding slipping back into old drinking habits.
Parenting can be stressful, and alcohol is often used as a coping mechanism, but reducing alcohol consumption can lead to improved decision-making and overall well-being.
Having a supportive community and finding like-minded individuals can be helpful in navigating the challenges of changing your relationship with alcohol.
Habit tracking, such as tracking the number of drinks not consumed, can be a helpful tool.
Finding new hobbies and activities to replace the time spent on drinking is important.
Building a supportive community and having accountability partners can make a difference.
Non-alcoholic beverages can be used as replacements, but it's important to be mindful of sugar content.
The use of THC as an alternative to alcohol is a personal choice, but it's important to be aware of its effects and potential interactions with medication.
Crafting your own relationship with alcohol is about focusing on yourself and your own journey.
Progress doesn't have to be perfection, and it's important to be kind to yourself along the way.

Discover, master, and sustain YOUR optimal relationship with alcohol. Hosted by USMC veteran, health/fitness coach, and mental health advocate Jesse Carrajat, this podcast dives deep with leading experts and thought leaders to explore alcohol, emotional health, and the transformative power of fitness and mindful living.

Whether you're sober, soberish, or simply seeking to improve your relationship with alcohol, each episode offers science-based tips and inspirational stories to empower you to conquer habits, manage stress, and unlock your strongest, most authentic self. #LiveDeep

Bulletproof Your Sobriety with a Daily Routine | Matt Williams of FroPro Snack Bars

Wed, 19 Jun 2024 10:00:00 +0000

Matt Williams is the founder of FroPro, a national clean-food company that makes protein-rich snack bars with organic nut butter and plant-based protein. Matt is also a Certified Recovery Coach (CRC) with a double masters in education and counseling. He is host of Wake Up the Sun, a weekly podcast devoted to exploring how successful people build routine, ritual, and consistency in their lives.

Once a promising educator and sports coach in a small idyllic Florida town, Matt saw his career, and his reputation, come to a screeching stop after an auto accident that resulted in a DUI and near-jail sentence. Humbled and exposed, Matt slowly pieced his life back together through humility, consistent effort, and as he will tell you, 'with a little help from some friends'.

Matt is now a happily married, successful entrepreneur and sober evangelist who celebrated 14 years of sustained sobriety just before the recording of this episode. He shares his perspective for healthy living and his daily rituals for optimal health and sustained sobriety.

Follow Matt on ⁠Instagram⁠
Shop FroPro Snack Bars here: https://gofropro.com/
Follow FroPro on Instagram
Check out the Wake Up the Sun podcast:

WE DISCUSSED

A dramatic fall can be the catalyst to lifelong sobriety.
A support system is crucial in the journey to sobriety.
The incredible impact of benevolent figures in the justice system
The fear of forgetting loved ones and the pressure to live up to their expectations can be powerful motivators in recovery.
Surrounding oneself with supportive people and seeking help are crucial in maintaining sobriety.
Effort, consistency, and gratitude are key in staying on the path of recovery.
Daily routines that include prayer, journaling, exercise, and healthy eating can contribute to overall well-being.
Setting and working towards personal and professional goals can bring a sense of purpose and fulfillment.

BOOK A FREE COACHING CALL WITH JESSE

Altum Fitness Discovery Call: ⁠⁠click here.⁠⁠

WHEN YOU'RE READY

Take Our Free Alcohol Cutback Course⁠ (self-paced and science-based)
⁠Join the Altum Community⁠ (free private membership community)
Download the Altum Fitness App⁠

⁠⁠Get The Sober Strength Newsletter⁠⁠

CONNECT

SUBSCRIBE/SAY THANKS

A master-class in physical and emotional development through the lens of sobriety and fitness. Hosted by fitness coach, mental health evangelist, and USMC veteran Jesse Carrajat, this podcast dives deep with leading experts and thought leaders to explore the transformative power of fitness, sobriety, and mindful living.

Whether you're sober, sober curious, or simply seeking to improve your relationship with alcohol, each episode offers science-based strategies and inspirational stories to empower you to conquer habits, manage stress, and unlock your strongest, most authentic self. #LiveDeep

Conquer Alcohol with Fitness and Earn Your Dopamine | Eric Hinman - Athlete, Creator, Entrepreneur

Thu, 06 Jun 2024 10:00:00 +0000

Eric Hinman is a renowned athlete (CrossFit/5x Ironman), serial entrepreneur, brand builder, and wellness content creator at the top of his game. He wasn't always this way; Eric made a dramatic transformation in his late twenties from a life of partying and "chasing the public perception of success" to ruthlessly pursuing wellness, deep friendships, and "living life on his own terms."

In this conversation, host Jesse Carrajat and Eric discuss the importance of replacing bad habits with good ones, the consequences of "cheap" dopamine hits from drugs & alcohol, how surrounding oneself with like-minded individuals is critical for wellness, how to minimize distractions to achieve flow-state, the importance of consistency vs. specificity in fitness training, and his personal recipe to create, and live, the "Perfect Day" EVERY day.

Visit Eric's website: https://erichinman.com/
Follow Eric on Instagram: https://www.instagram.com/erichinman/
Read Eric's "Perfect Day" list: https://www.instagram.com/p/C7Wm99rA0di/
Get started with medication to help you drink less | ⁠visit Oar Health⁠

TAKEAWAYS

Replacing bad habits with good ones is essential for personal growth and transformation.
The community and environment we surround ourselves with play a significant role in our well-being and motivation.
Earning dopamine through hard work and natural activities leads to sustainable fulfillment.
Pushing through discomfort and embracing challenging experiences can expand our limits and improve our mindset.
Setting specific training goals and dedicating time each day to exercise can lead to personal growth and achievement.
Exercise, including strength training and conditioning, is the foundation of a good fitness program.
CrossFit and mountain biking provide a mix of strength, aerobic capacity, anaerobic capacity, skill, and risk.
Being fully present and focused is important in today's technology-driven world.
Taking calculated risks can lead to personal growth and opportunities.
Engaging in activities that bring joy and fulfillment is key to a perfect day.
Prioritizing sleep, diet, and recovery is essential for overall well-being.
Building meaningful relationships and contributing to the community are important aspects of a fulfilling life.

BOOK A FREE COACHING CALL WITH JESSE

Altum Fitness Discovery Call: ⁠⁠click here.⁠⁠

SUBSCRIBE TO THE SHOW/LEAVE A RATING

Apple Podcasts: https://apple.co/4at8Yhn
Spotify: https://spoti.fi/3GAGVPJ
Youtube: https://bit.ly/AltumYouTube

FOLLOW/JOIN OUR COMMUNITY

FREE Altum Community/Alcohol Course - ⁠⁠⁠⁠https://bit.ly/AltumAlcoholCourse⁠⁠⁠
Download the App: ⁠⁠⁠www.altumfitness.com⁠⁠⁠
Altum Instagram: ⁠⁠⁠⁠https://www.instagram.com/altum.fitness/⁠⁠⁠⁠

Not your typical sobriety show...

Whether you're sober, sober curious, soberish, or simply seeking to live a healthier, happier life, this is the show for you.

Sober Strength combines science-based tips and inspirational stories to help you conquer alcohol and other addictions, manage stress, and build the strongest body and mind you've ever had.

Join us weekly as we explore physical and emotional fitness with frontline experts sharing personal stories and actionable insights in the pursuit of unlocking YOUR Sober Strength, and living a life that is truly DEEP. #LiveDeep

Rewire Your Brain to Beat Alcohol | Chris Norris: "Cognitive Fitness Coach"

Thu, 30 May 2024 10:00:00 +0000

Chris Norris, aka the "Cognitive Fitness Coach," is a retired Navy Special Operations Veteran, Master Social Worker, mindfulness-based intervention specialist, addiction recovery coach, meditation/breathwork specialist, podcast host, and Ultrarunner. At the time of this recording, Chris was 17 years alcohol & substance free.

We discussed his struggles with mental health, substance abuse, and finding purpose in life. We also explored various recovery pathways he has experienced, including Alcoholics Anonymous, SMART Recovery, Refuge Recovery, and Recovery Dharma.

We concluded with Chris emphasizing the need to regulate the nervous system and develop a toolkit of practices, including meditation, breathwork, and physical exercise. He also highlights the importance of cognitive restructuring and challenging negative core beliefs.

Visit Chris's website: https://www.cognitivefitnesscoach.com/
Follow Chris on Instagram here.
Explore Chris's coaching here.

TAKEAWAYS

Challenges, purpose, and connection are important for fulfillment and happiness.
Military missions have a sense of purpose and a no-fail mindset, leading to deep connections with teammates.
Committing to sobriety requires a moment of clarity and a strong commitment to never drinking again.
There are different recovery pathways available, including Alcoholics Anonymous, SMART Recovery, Refuge Recovery, and Recovery Dharma.
It is important to try different approaches and find what works for each individual.
Starting and embracing change is the hardest part, but it is necessary for personal growth and recovery.
Addressing underlying conditions and beliefs is crucial in addiction recovery.
Regulating the nervous system through practices like meditation, breathwork, and physical exercise is essential for healing.
Cognitive restructuring and challenging negative core beliefs can lead to positive change.
Chris Norris offers his services as a cognitive fitness coach, particularly for veterans, first responders, and healthcare workers.

BOOK A FREE COACHING CALL WITH JESSE

Altum Fitness Discovery Call: ⁠⁠click here.⁠⁠

JOIN ALTUM FITNESS

- Download the App: ⁠⁠www.altumfitness.com⁠⁠

- FREE Altum Community/Alcohol Course - ⁠⁠https://bit.ly/AltumAlcoholCourse⁠

CONNECT

- Instagram: ⁠⁠https://www.instagram.com/altum.fitness/⁠⁠

- Facebook: ⁠⁠https://www.facebook.com/AltumFitness⁠⁠

- TikTok: ⁠⁠https://www.tiktok.com/@altumfitness⁠⁠

SUBSCRIBE

- Youtube: https://bit.ly/AltumYouTube

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

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

Whether you're sober, soberish, or simply seeking guidance and motivation to live a healthier, happier life, this is the show for you. Sober Strength combines science-based tips and inspirational stories to help you conquer alcohol and various addictions, manage stress, and build your strongest body and mind.

Join us weekly as we explore physical and emotional fitness with frontline experts sharing personal stories and actionable insights in the pursuit of discovering #SoberStrength, and living a life that is truly DEEP. #LiveDeep

Sober and Shredded After 50 | Jeff Sutherland of Midlife Fit Club

Thu, 23 May 2024 12:29:53 +0000

Jeff Sutherland is a successful certified fitness coach, social media content creator, sober athlete, and founder of Midlife Fit Club, a popular fitness app and community.

Jeff specializes in helping those in the mid-life age group transform their physique and "defy age stereotypes" through functional strength training, clean/sustainable nutrition, and adopting a healthy lifestyle.

Jesse and Jeff talk about why Jeff chose to quit alcohol at 51, how the decision has changed his life for the better, and how faith and relationships help him to maintain his sobriety and happiness. Jeff shares his fitness, nutrition, and lifestyle philosophy that got him sober and shredded over 50, and believes anyone can achieve the same results with the right mindset and commitment.

Visit the Midlife Fit Club website: https://www.midlifefitclub.com/
Download the Midlife Fit Club App
Follow Jeff on Instagram

Get started with medication to help you drink less | ⁠visit Oar Health⁠

BOOK A FREE COACHING CALL WITH JESSE

Altum Fitness Discovery Call: ⁠⁠click here.⁠⁠

TAKEAWAYS

Alcohol can have a negative impact on all aspects of life and revolve around everything one does.
Having a strong mindset is crucial in quitting alcohol and maintaining sobriety.
Sharing one's story on social media can be a powerful form of accountability.
Alcohol is not necessary for celebration; joy and connection can be found without it.
Quitting alcohol can lead to reaching a higher level in fitness, mental health, and overall well-being.
Authenticity and approachability are key factors in building a following on social media.
A high-protein, whole foods diet and consistency in workouts are more important than counting calories or following fads.
Strength training four days a week, focusing on different muscle groups, and incorporating cardio through brisk walking and kettlebell swings can lead to great results.
Faith and positive relationships play a significant role in personal growth and well-being.

JOIN ATUM FITNESS

- Download the App: ⁠www.altumfitness.com⁠

- FREE 30-Day Alcohol Reduction Course- ⁠https://bit.ly/AltumAlcoholCourse

CONNECT

- Instagram: ⁠https://www.instagram.com/altum.fitness/⁠

- Facebook: ⁠https://www.facebook.com/AltumFitness⁠

- TikTok: ⁠https://www.tiktok.com/@altumfitness⁠

SUBSCRIBE

- Youtube: https://bit.ly/AltumYouTube

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

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

Sober Strength combines science-based tips and inspirational stories to help you conquer alcohol and various addictions, manage stress, and build your strongest body and mind. Whether you're sober, soberish, or simply seeking guidance and motivation to live a healthier, happier life, this is the show for you.

CHAPTERS

03:30 - Reasons for Quitting Drinking

07:25 - Factors Influencing the Decision to Quit Alcohol at 51

09:02 - The Impact of Sobriety on Relationships

11:32 - Exploring the Reasons Behind Drinking Habits

16:58 - The Power of Accountability and Community

23:18 - The Misconceptions and Benefits of Sobriety

26:43 - Building a Following and Inspiring Others

31:23 - The Journey to Sobriety and Fitness

35:03 - Jeff's Fitness Journey and Dealing with Haters

35:46 - Setting Fitness Goals and Achieving Results

36:41 - The Positive Impact of Fitness on Jeff's Life

37:27 - Nutrition Recommendations and Overcoming Overwhelm

43:22 - Jeff's Training Routine and Focus on Full-Body Workouts

44:34 - Cardio through Kettlebell Swings and Brisk Walking

47:49 - Building Meaningful Relationships through Faith

53:56 - Continued Growth, Betterment, and Helping Others

From Chaos to Alcohol Free Fitness Icon | Brad Dunn of Reliant Fitness

Wed, 08 May 2024 16:22:41 +0000

Brad Dunn, a massively popular online fitness and lifestyle coach and founder of Reliant Fitness, shares his story of overcoming chaos and addiction to transforming his life...for good.

After years of living a destructive lifestyle, he decided to turn his life around and pursue a career as a firefighter after becoming a father. Brad now helps others achieve their fitness goals and live healthier, happier lives.

Brad emphasizes the importance of self-discipline, self-love, and self-respect in achieving fitness goals. He offers practical advice, including working out consistently, eating whole foods, staying hydrated, getting enough sleep, and incorporating cardio into the routine.

Don't miss this motivational and informative episode, our first in our #MayMentalHealthAwareness series!

EPISODE LINKS

- Follow Brad on Social Media: https://www.instagram.com/reliant.fitness/

- Visit the Reliant Fitness website: https://www.reliantfitness.net/

- Explore Hoplark Brewery: https://hoplark.com/

- Get started with medication to help you drink less | visit Oar Health

BOOK A FREE COACHING CALL WITH JESSE

Altum Fitness Discovery Call: ⁠⁠click here.⁠⁠

CONNECT WITH ALTUM FITNESS

- Instagram: ⁠https://www.instagram.com/altum.fitness/⁠

- Facebook: ⁠https://www.facebook.com/AltumFitness⁠

- TikTok: ⁠https://www.tiktok.com/@altumfitness

TAKEAWAYS

- Brad emphasizes the importance of discipline and commitment in achieving personal goals

- Brad's story shows that it's never too late to make positive changes in life

- Self-discipline, self-love, and self-respect are crucial in achieving fitness goals.

- Consistency in working out, eating whole foods, staying hydrated, getting enough sleep, and incorporating cardio is key.

- Brad aims to create a culture of fitness and lifestyle change that betters individuals lives, and culture as a whole

CHAPTERS00:00 - Introduction and Overview

03:10 - From Addiction to Sobriety

08:00 - Struggling with Self-Destructive Behavior

26:50 - Pursuing a Career in Fitness and Coaching

30:46 - Brad's transformation journey

36:09 - The power of self-discipline, self-love, and self-respect

38:09 - Consistency: The key to achieving fitness goals

43:40 - Creating a culture of fitness

48:43 - The importance of whole foods, hydration, sleep, and cardio

SUBSCRIBE

- Youtube: https://bit.ly/AltumYouTube

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

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

The Sober Strength Show, Live Deep brings science-based tips and inspirational stories to help you conquer alcohol & other addictions, manage stress, and build your strongest body and mind.

Join us weekly as we explore physical and emotional fitness with frontline experts sharing personal stories and actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP. #LiveDeep

Thank you for exploring our show. #AltumStrong

The Complete History of Alcohol; the "King of Intoxicants" | Dr. Edward Slingerland, Author/Professor

Fri, 19 Apr 2024 20:28:47 +0000

We think there’s a TON you don’t know about alcohol, and this episode will change that. Today we are joined by author and Distinguished University Scholar and Professor of Philosophy at the University of British Columbia, Dr. Edward Slingerland. Dr. Slingerland discusses the adaptive function of intoxicants, particularly alcohol, in human society. He explains that humans are a unique species, heavily dependent on technology and tools, and that our hyper-social nature and cooperation with strangers contribute to our attraction to intoxicants. While alcohol can, in moderation, offer some psychological advantages, the availability of highly potent distilled alcohol and the shift from communal to private consumption have increased the risks associated with alcohol. In this conversation, Dr. Edward Slingerland discusses the modern invention of access and its contribution to alcohol abuse. He explains how alcohol has emerged independently in different cultures and why it is considered the king of intoxicants. Dr. Slingerland also shares insights on assessing the role of alcohol in one's life and the potential costs and benefits associated with its consumption. He concludes by discussing his upcoming projects and books, including a defense of intelligent hedonism.TAKEAWAYS- Humans are a unique species, heavily dependent on technology and tools.- Alcohol enhances creativity by reducing inhibitions and boosting mental flexibility.- Alcohol facilitates bonding and cooperation by reducing self-monitoring and increasing feelings of well-being.- The availability of highly potent distilled alcohol and the shift from communal to private consumption have increased the risks associated with alcohol.CHAPTERS04:29 - Humans as a Unique Species07:19 - Why Do We Like Intoxicants?08:23 - The Adaptive Function of Intoxicants10:23 - The Role of Alcohol in Civilization21:45 - Alcohol's Role in Bonding and Cooperation26:04 - Personal Experiences with Alcohol30:05 - The Dangers of Distilled Alcohol35:11 - The Modern Invention of Access and Alcohol Abuse40:31 - The Emergence of Alcohol in Different Cultures43:06 - Alcohol as the King of Intoxicants49:21 - Assessing the Role of Alcohol in One's Life50:29 - The Role of Moderate Drinking in Society58:13 - Assessing the Costs and Benefits of Alcohol01:02:06 - Upcoming Projects and Books⁠CONNECT WITH US- Follow Altum Fitness on social media: https://www.instagram.com/altum.fitness/- Join our Altum Fitness community/app here: www.altumfitness.comJoin us weekly as we explore physical and emotional fitness with frontline experts sharing personal stories and actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP.#Alcohol #SoberLiving #SoberCurious #AlcoholAddiction #LiveDeepPodcast #HabitChange #AlcoholAbuse #AlcoholAwareness #EmotionalFitness#LiveDeep

The Simple Blueprint to Get Strong & Shredded in 2024 | Dr. Rand Michael

Tue, 13 Feb 2024 11:00:00 +0000

Tired of feeling overwhelmed by fitness options and information on the internet? Frustrated by confusing trends and fads that seem to contradict each other? Not sure where to start?

We feel your pain, and Dr. Rand Michael is here to help.

ED trauma physician/USAF Officer by trade, Strength & Conditioning Coach by passion, Dr. Michael knows MORE than a thing or two about training and evidence based research.

In episode 11 of the Live Deep podcast, Dr. Michael dispels fiction/feelings and carefully communicates the current facts around resistance training, endurance training, healthy habits, and how to craft a lifestyle that supports fitness goals. The takeaway; don't over-complicate training and stick to the basics for sustainable growth.

Amongst many topics, we discussed stigmas surrounding squatting, optimal fitness training routines and volumes, optimal endurance training, healthy mindset and habits, balancing a busy schedule, and the intersections of faith, family, and fitness.

Key Takeaways

- Alternate between strength and endurance seasons in your fitness routine.

- Consider individual preferences and goals when designing a training program.

- Modify exercises and listen to your body to prevent injuries.

- Include at least two resistance training sessions per week for a minimum of 30 minutes each

- Incorporate zone 2 cardio into your fitness routine for overall health and longevity.

Chapters

03:48 - Current Fitness Routine

09:16 - Definition of Strength Training

12:38 - Addressing Injuries and Modifying Exercises

18:08 - Strength Training Recommendations

21:39 - Strength Training Programming

25:35 - Endurance Training and Goals

32:20 - Seasonal Training Approach

35:08 - Maintenance Endurance Training

37:31 - Zone 2 Cardio and Heart Rate

38:49 - Benefits of Zone 2 Cardio

39:27 - The Importance of Low Intensity Aerobic Cardio

41:11 - Finding Time for Zone 2 Cardio

43:22 - Tips for Endurance Training

46:42 - Balancing Resistance Training and Endurance Training

49:41 - Maintaining a Balanced Lifestyle

55:51 - Creating Rhythms and Habits

58:48 - Flexibility in Training Time

Follow and learn from Dr. Michael on Instagram @dr.captain_

Access Dr. Michael's coaching in the Altum Tribe: https://www.altumfitness.com/apps

Join our Altum Fitness App waitlist here: www.altumfitness.com

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness. Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP. #LiveDeep

* The views expressed in this podcast episode are solely those of Rand Michael, and are not official statements, nor officially endorsed, by VCU or the United States AirForce

Veterans Mental Health: Is Non-Narcotic Care the Key? | Chase Zajc of Healing Warriors

Tue, 06 Feb 2024 13:58:02 +0000

6,392 US Veterans died by suicide in 2021. Read that again. Slow down, and read it again. And again. ⁠Read it until it fully registers.⁠

One Veteran suicide is one too many. Yet, everyday 17 US Veterans take their own life, and it's only getting worse. Coinciding with this heartbreaking trend are increases in the reported prevalence rates of alcohol use, anxiety, depression, PTSD, loneliness, financial concerns, and homelessness.

Who is doing something about this?

There are incredible organizations across the country answering the call for help. Healing Warriors, a Colorado-based non-profit providing non-narcotic therapies to Veterans and their families, AT NO COST, is one such organization answering that call.

Chase Zajc, Executive Director of Healing Warriors, joined the Live Deep podcast to discuss how his organization is fighting to realize their vision of a "suicide free world where all veterans and their families thrive."

Chase outlined Healing Warriors four-pillar approach: Strengthening Access and Delivery of Care, Coping Tools, Resourcing and Promoting Connectedness, and how the impact of their care extends beyond the individual veteran to their families.

We discussed:

03:01 - Overview of Healing Warriors

10:13 - Unique Approach to Treating Veterans

12:09 - Acupuncture, Craniosacral Therapy, and other Alternative Methods for Healing

19:26 - Collaboration with other organizations

25:27 - Hesitancy and Skepticism in the Veteran Community

29:03 - Suicide Rates among Veterans/Contributing factors

41:47 - The First Year of Transition for Veterans

49:24 - The Staff Sergeant Parker Gordon Fox Suicide Prevention Grant

55:34 - The Four Pillars of Healing Warriors

01:01:18 - The Story of a Young Boy

01:01:54 - The Future of Healing Warriors

01:02:42 - How we can Support Healing Warriors

You are encouraged to learn more about Healing Warriors, and donate to their organization, at www.healingwarriorsprogram.org

Follow Healing Warriors on Instagram @healingwarriorsprogram

If you are a Veteran feeling hopeless, experiencing an emotional crisis, or simply need help finding care, please call the Veterans Crisis Line at 1-800-273-TALK (8255). Press 1 for Veterans. Know that you are loved, and there are countless Americans across the country waiting for the opportunity to support you.

Deep vs. Surface Habits, and how “Small Hinges Swing Big Doors” | JT Frank of Consequence of Habit

Fri, 26 Jan 2024 11:00:00 +0000

Social media, substances, work, streaming, pornography…pick your poison. The frequency and intensity in which humans disconnect, or disassociate, from the speed and stress of everyday life is unprecedented, and growing worse each year. If left unchecked, these tendencies become deeply embedded habits that chronically steal our attention and rob us of the ability to live meaningful, healthy lives in connection with ourselves, and others.

How do we break free from these habits?

JT Frank, founder of Consequence of Habit (COH) and host of the COH Podcast, joined the #LiveFitBreakFree podcast to help answer this pivotal question.

We discuss the formation and infestation of habits in our lives, how they impact us, and explore actionable steps to break free from addictions and harmful habits. We also discuss the commoditization of human attention, and the importance of finding presence as a daily practice.

In addition to founding COH, JT is a United States Air Force veteran, proud father of 3, and ambassador of Athletic Brewing Company.

COH is a certified 501(c)(3) charitable organization dedicated to empowering individuals and communities by bringing awareness to the impact habits have on our mental health, success and the environment.

You can learn more about COH and support their mission here: https://www.consequenceofhabit.org/

You can stream the COH podcast here: https://www.consequenceofhabit.org/coh-podcast

Follow COH on Instagram @consequence_of_habit

Healing Trauma and Good vs. Bad Ego? | Benoit Kim of The Discover More Podcast

Fri, 19 Jan 2024 12:00:00 +0000

How do we find "meaning" in life, and what does "meaning" even mean? Are we pursuing meaning based on our OWN wants/needs/desires, or what others instilled in us? Could our unhealthy ego be dictating our life, instead of our "good ego"? All thought provoking questions we explored with the mighty Benoit Kim on episode 7 of the Live Deep podcast.

Benoit Kim is a US Army veteran, Penn-educated former policy maker turned psychotherapist, and host of the Discover More podcast. His show is #1 in all independent science podcasts, #16 overall in all science podcasts, and a rising show on the Apple Podcasts top 100 in 2024.

You can learn more about Benoit and listen to the Discover More podcast here: https://www.discovermorepodcast.com/

Watch on YouTube at: https://www.youtube.com/@DiscoverMorePodcast

Follow him on Instagram @discovermorepodcast

(03:44.022): "In America, we put productivity and self-worth on a pedestal through the lens of prestige or accolades... I lived in this paradigm of achievements over all things."

(08:53.514): "Unless you've been confronted with meaningless activities, you don't realize what's meaningful... Without addiction, recovery means nothing."

(15:56.05): "True seeking and finding your inner truth requires sacrifice. But the question is, is it worth living a life knowing it's not the life you designed for yourself?"

(19:14.134): "All worthy lives, all worthy pursuits in life, including seeking meaning, requires great effort."

(25:34.506): "Ego is not a bad thing... It serves a purpose and a function. I believe grief is a price we pay to experience love."

(32:50.314): "Words are cheap, but your behavior patterns will not lie to you. That's the behavior gap analysis."

(42:48.17): "Parents are just older children having children for the first time."

(51:39.406): "Veterans... they're very lonely, very, very lonely. Loneliness is their number one struggle, and number two is substance abuse or addiction to cover up the fact that they're lonely."

An Ohio Army Veteran Battles Opioid Addiction with CrossFit | Dale King of "Small Town Strong"

Sat, 06 Jan 2024 15:00:31 +0000

Dale King is the focus of the award-winning documentary “Small Town Strong.” He is a former Army intelligence officer, combat veteran, entrepreneur, CrossFit coach, Shark Tank alumni, and founder of numerous non-profits. He is also a family man and proud Ohioan.

Needless to say, he is a fascinating man with a generous soul.

Our second veteran entrepreneur on the show, Dale joined the Live Fit Break Free podcast and shared his story, starting with his return from combat to a hometown ravaged by opioid addiction and launching PSKC CrossFit as a beacon of hope for his community. Dale has appeared (successfully) on the hit show Shark Tank, launched numerous successful ventures and non-profits, and is now the main focus of “Small Town Strong,” a documentary chronicling the journey of PSKC and his community’s battle against addiction.- Follow Dale on Instagram @DaleKing.740- Watch Small Town Strong here: https://smalltownstrongdoc.com/- Explore Dale’s various projects here: https://linktr.ee/daleking740Download our transformative fitness apps here: www.altumfitness.com

Combat Army Ranger Turned Ivy League Entrepreneur | Evan Seale of VRB Labs

Sat, 06 Jan 2024 13:07:25 +0000

Evan Seale is a Texan with an absurd resume: D1 soccer player at West Point, former Army Ranger (regiment), combat veteran (3x deployments), Ivy League MBA graduate (Wharton), and co-founder of VRB Labs, a TX-based supplement/performance brand with a focus on natural solutions for sleep, stress, and pain.

Most of us would be proud with just ONE of those accolades.

Our first #VeteransHelpingVeterans episode, Evan joined the Live Deep podcast and shared his story, from a young TX kid showing up at West Point in NY, to his first Afghanistan deployment, all the way through Co-Founding VRB Labs, where he impacts thousands of lives across the country.

Learn more about VRB at www.vrblabs.com and follow on Instagram @vrb_labs

Download our fitness/community apps at www.altumfitness.com

Beating Addiction Through Powerlifting | Mike Weshnak

Sun, 24 Dec 2023 17:24:17 +0000

Mike Weshnak is a New Jersey-based competitive powerlifter, skateboarder, husband, father and real estate professional. Mike joins us on LFBF episode 3 to share his incredible journey, from rebellious youth on the Jersey Shore, through years of active addiction, to marriage, fatherhood, and celebrating 8 years of sobriety this January. In this episode, Mike shares his journey from a younger, party lifestyle in San Diego, to descending into the depths of addiction, and eventually finding his purpose and freedom through powerlifting and his family. Mike discusses the impact of addiction on his relationships, and the turning point that led him to seek help. Mike also talks about his deep passion for powerlifting and how it has become intertwined with his recovery journey. Mike is a walking testimony of personal growth and transformation. Addiction can lead to a secret life and alter egos, causing a disconnect between one's true self and the image presented to others. Support from loved ones, especially a partner, can play a crucial role in recovery and provide motivation to change. Powerlifting can serve as a positive outlet and source of discipline for individuals in recovery, offering a sense of purpose and accomplishment. Gratitude and acceptance of one's past experiences, even the difficult ones, can contribute to personal growth and resilience. Chapters- 00:00 Early Years and Move to San Diego- 01:02 Party Lifestyle in San Diego- 01:58 Moving Back Home and Descending into Addiction- 03:29 Secret Life and Alter Egos- 05:34 The Worst Years of Addiction- 06:13 Surviving and Basic Needs- 07:45 Impact on Relationships- 09:16 The Turning Point and Seeking Help- 11:41 Entering Detox and Finding Hope- 13:09 Challenges in Recovery- 15:26 Support from Loved Ones- 19:50 Introduction to Powerlifting- 21:59 Powerlifting as a Sport- 25:23 The Intensity of Heavy Lifts- 26:54 Nutrition and Powerlifting- 29:43 Advice to Younger Self- 34:00 Challenges Faced- 38:10 Overcoming Obstacles- 40:01 Strategies For Continued SuccessFollow us and get plugged in at www.altumfitness.com