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Today, I’m sharing a fantastic conversation with Coach Tine! Tine has been an athlete at Friendship since 2024 and is coming up on two years as a coach on our team. In this episode, we get the opportunity to learn more about the person behind the coach — her past, where she is today, and what she’s working toward next, both professionally and personally. We talk about her approach to training, the mindset she brings into difficult seasons, and the importance of intrinsic motivation — learning how to keep showing up even when there isn’t an external reward, deadline, or person holding you accountable. Tine also shares some great perspective on discipline, personal growth, and having the courage to move through different chapters of life. Sometimes growth means pushing harder. Other times, it means recognizing when a chapter has served its purpose, trusting yourself enough to turn the page, and being willing to step into something new. We also dive into what coaching has taught her, how her experiences as an athlete influence the way she leads others, and what continues to drive her both inside and outside the gym. A great conversation about training, mindset, growth, discipline, and continuing to become the person you want to be. Enjoy this conversation with Coach Tine!

Sleep is one of the most important — and often most overlooked — pieces of our overall health, recovery and performance. In this episode, we sit down with Madyson Arra, APRN-CNP, a board-certified nurse practitioner specializing in pulmonary, critical care and sleep medicine at The Ohio State University Wexner Medical Center, to talk all things sleep. We break down what actually happens while we sleep and why it matters for muscle recovery, metabolism, cognitive function, mood and overall health. Madyson helps us put some common sleep myths to bed (pun intended), explains how much sleep we really need, and discusses the habits that may be quietly sabotaging the quality of our rest. We also dive into caffeine, alcohol, sleep apnea, snoring, supplements, sleep trackers, bedtime routines and some of the popular "sleep hacks" floating around today. Most importantly, we talk about the practical things you can start doing tonight to improve the quality of your sleep and get more out of the hours you're spending in bed.

Creatine has long been one of the most studied supplements for strength, muscle and performance, but its potential role in healthy aging may be even more interesting. In this episode, Andy breaks down a new 12-week study examining creatine supplementation in adults ages 45–65, including its effects on lean tissue, body fat, strength, metabolic health and cognition. We look beyond the headline to understand what the researchers actually tested, where the study was strong, where its limitations matter, and how these findings translate to people who are already training consistently. Along the way, we explore sarcopenic obesity, how creatine supports the phosphocreatine energy system, why increasing creatine in the brain is different from saturating skeletal muscle, and whether higher doses of creatine are actually necessary. Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults: https://pmc.ncbi.nlm.nih.gov/articles/PMC13463452/

In this episode, Andy sits down with Dr. Bhavesh Patel, Medical Director at Gameday Men’s Health, for a wide-ranging conversation about men’s health, longevity, performance, and the growing world of medical optimization. Dr. Patel shares his background in medicine, how he approaches his own health and wellness, and what he’s seeing in men who want to feel, perform, and age better. The conversation explores testosterone replacement therapy, peptides, GLP-1 medications, hormone health, bloodwork, and the role these tools can play when used appropriately and under medical supervision. They also discuss how the stigma around hormone therapy and injectable medications has changed, what men should understand before pursuing treatment, and why getting objective data can be so valuable when you know something feels “off.” Dr. Patel also touches on services available for women and how many of these conversations extend well beyond men’s health. Gameday Men’s Health — Hilliard: https://gamedaymenshealth.com/hilliard HealthWorx Concierge / Direct Primary Care: https://myhealthworx.com/ Dr. Bhavesh Patel — HealthWorx profile: https://myhealthworx.com/meet-our-providers/

Bobby Srivastava returns to the Friendship Podcast for the first time in more than 6 years. Since his original Sunday Coffee Chat in February 2020, Bobby has continued to build an incredible 15-plus-year journey within the walls of Friendship. In this episode, we explore commitment, trust, the importance of showing up, and the power of stacking consistent reps over time. Bobby shares valuable advice for both new and longtime members while reflecting on the relationships, lessons, and experiences that have shaped his time at Friendship.

We have more information, technology, wearables, medications and optimization strategies than ever—but are we actually getting healthier? In this solo episode, I discuss the age of optimization we're finding ourselves in and how I feel we're really not getting any better despite more tools and more information than ever.

CTC 235 - New Studies Breakdown - Goal Setting & SFV Effects

CTC 234: Hyrox After Action Review, Training for Different Goals, Men's Mental Health

CTC 233: Events, Getting Better at Gymnastics & Deserted Movie Choices

This week we are so excited to have two incredible guests on the podcast to help us learn more about their areas of expertise, individual stories and help our community educate themselves on Breast Cancer + Women's Health. Dr. Deepa Halaharvi, DO, FACOS, is a fellowship-trained, board-certified breast surgeon and breast cancer survivor. She graduated from Kansas City University in 2008 and went on to complete her general surgery residency in 2013 at Doctor’s Hospital in Columbus, Ohio. Dedicated to lifelong learning, Halaharvi continued to master her skills by focusing on breast surgical oncology through a fellowship program in 2014. Only eight months after completing her fellowship, she learned firsthand what it feels like to hear the words, “You have breast cancer.” Despite the different forms of crises, setback and illness, Halaharvi realized she had the courage and resiliency to keep going using her voice and experience to help her patients. Having seen both sides—as a breast cancer surgeon and a breast cancer patient—she has gained unique insight and perspective into what it is like to face breast cancer. She started The Breast Cancer Podcast, a YouTube channel and social media outlets to help educate others about body awareness and managing a breast cancer diagnosis. Halaharvi continues to challenge herself and others in learning new skills to achieve better outcomes and improve the patient experience. Dr. Shabana Dewani is board certified in Medical Oncology, Hematology, and Internal Medicine. She completed her residency in Internal Medicine at Wright State University and was appointed as Chief Resident. Dr. Dewani completed her combined fellowship in Oncology and Hematology at Wright State University. During her training, she received Special Award in Academic Excellence and was inducted into the medical honor society Alpha Omega Alpha. Dr. Dewani was a faculty member at the Ohio State University where she was rated among the top 10 percent of physicians in the nation for patient satisfaction. She participated in multiple clinical trials investigating different therapies to treat breast, gastrointestinal and hematologic cancers. Dr. Dewani is married, has two children and lives in Dublin, Ohio.

Guest Hosts Jenny Borda & Melissa Arra join us to discuss women's health for October & Women's Health Month

CTC 230: Prepping for Last Minute Comps, Future Plans for Friendship & Facing Trends

CTC 229: Guest Jenny Borda Joins to Discuss Health, Training & Mindset

Episode 228: MASTERS Workout Reveal + Breakdown, Developing Running Form/Mechanics, Staying Healthy and Some Football Chat

Episode 227: CTC w/ Coach Shelby Strain & Andy Arra