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Tomorrow is October 1st, and Jesse is going to try to talk you into Sober October. Thirty-one days, no alcohol. Not because you have a problem — most people don't — but because the research on what one month off does to your body is better than most people realize, and almost nobody talks about it. Five reasons, each backed by real studies, with Melissa West — who built a TikTok following by telling her own sobriety story honestly — reacting to what it actually felt like. You'll feel less anxious (the next-day dread is chemistry, and it compounds). You'll feel more rested (alcohol sedates you, then wrecks the second half of the night). You'll give your body a chance to heal (a UCL study of 94 drinkers found insulin resistance down 26%, blood pressure down 6%, and cancer-related growth factors down in one month — with no change to diet or exercise). You'll have better workouts (alcohol cuts muscle rebuilding after training by a quarter to a third). And you'll just feel... happier. Plus the part nobody expects: six months later, people are still drinking less. Even the ones who didn't finish. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Kratom: what parents need to know after two Ole Miss student deaths put it in the spotlight - A study of 8.8 million adults finds no safe amount of ultra-processed food — every extra small serving raises risk - Thirty years of exercise leaves you with more reserve at 64, and it's never too late to start - Seven days of strength training shrinks fat cells before the scale moves - Americans are drinking less for the first time since the pandemic, led by Gen Z and millennials TIMESTAMPS 0:00 - Cold Open & Intro 2:14 - The Weekly Health Brief 2:27 - Kratom: What Parents Need to Know 5:07 - One Bag of Chips a Day 7:56 - Start Now, Cash In at 70 10:16 - Your Fat Cells Already Know 12:26 - America Is Drinking Less 15:31 - Melissa West Joins 17:48 - The Gray Area Drinker 20:43 - Going Public on TikTok 25:45 - Sober October, No-Nicotine November, Decaf December 27:53 - Reason 1: You'll Feel Less Anxious 36:43 - Reason 2: You'll Feel More Rested 43:30 - Reason 3: You'll Give Your Body a Chance to Heal 48:30 - Reason 4: You'll Have Better Workouts 53:00 - Reason 5: You'll Just Feel... Happier 57:00 - The Challenge 59:31 - Outro THE 5 REASONS: 1. LESS ANXIOUS - Next-day anxiety is a chemical rebound (GABA drops, glutamate surges, cortisol spikes), and it compounds. A 1,192-person Sussex study found real gains in wellbeing after one month off. 2. MORE RESTED - Alcohol sedates you, then suppresses REM. Higher intake is linked to ~25% higher sleep apnea risk. 71% of Dry January participants slept better. 3. YOUR BODY HEALS - UCL study, 94 drinkers, one month: insulin resistance down 25.9%, blood pressure down ~6%, liver enzymes and cancer-related growth factors down. 4. BETTER WORKOUTS - Alcohol after training cuts muscle protein synthesis by 24-37%, raises cortisol, drops testosterone. 5. YOU'LL JUST FEEL HAPPIER - Six months later, people who took a month off are still drinking less. Even the ones who didn't finish. ABOUT MELISSA WEST: Content creator who built an audience on TikTok by sharing her sobriety story openly and honestly. She works with Oar Health. @melissarosewest If you're concerned about your drinking, talk to your doctor. If you're in crisis, call or text 988. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #SoberOctober #QuitDrinking #SoberCurious #AlcoholFree

Gentle parenting. Strict parenting. Free-range, attachment, screen-free, let-them-be-bored. Every philosophy has a following and a comment section, and for parents, it can be overwhelming. Meanwhile teachers are reporting a generation of kids who can't handle boredom, can't hear the word no, and fall apart the first time something doesn't go their way. Jesse sits down with Todd Sarner — a licensed marriage and family therapist, former Neufeld Institute faculty, and the author of The Calm & Connected Parent — for a 101 on what actually works. Why you don't have to be a perfect parent, and why perfectionists often struggle the most. What attachment science actually says, and the difference between a secure and an anxious kid. Todd's framework of connection, regulation, and guidance — and why your kids need you to be an alpha, calm, and aligned parent. Why the gentle-versus-strict pendulum on Instagram misses the point entirely. And Jesse gets honest about what happens inside him when three kids get loud at once. Then it gets practical: a fifteen-second breathing reset you can do in the car with the kids in the back seat, why giving a hug bigger ends a meltdown faster, and how to fill your kid's tank before things go sideways. No perfect scripts. No shame. Just a proven, research-backed framework to help you raise happy, healthy kids in an anxious generation. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Six minutes of reading tied to a 68% drop in stress — and kids' reading is at a record low - Over half of men in high-stress jobs report a private health problem, and it's reversible - The 2026 school lunch report card: which states feed their kids best and worst - ER visits for gambling nearly doubled after online sports betting expanded — mostly men and boys - Twenty-four teachers on the modern parenting trends doing the most damage TIMESTAMPS 0:00 - Cold Open & Intro 1:54 - The Weekly Health Brief: Six Minutes of Reading 3:30 - Stress and Men's Performance 6:28 - The School Lunch Report Card 8:16 - Gambling and the ER 11:16 - The Teachers Speak 13:25 - Todd Sarner Joins 13:56 - 22 Years and the Framework That Changed Everything 15:19 - What Attachment Science Actually Says 16:41 - You Don't Have to Be a Perfect Parent 19:32 - Present Over Perfect: Who Struggles Most 23:47 - Secure vs. Anxious Attachment 26:56 - When the Chaos Makes You Feel Like a Failure 32:15 - Regulation Comes First 35:09 - The Framework: Connection, Regulation & Guidance 40:34 - Alpha Parents: Not a Best Friend, Not a Dictator 42:20 - Gentle vs. Strict Is the Wrong Debate 45:39 - "There's No Such Thing as a Confident Five-Year-Old" 48:07 - Calm Parents and What Happens in Your Brain 52:06 - Aligned Parents: Getting on the Same Page 57:44 - Discipline Means Teaching 1:03:30 - The Stress Response Behind Parental Blowups 1:07:34 - 4-7-8 Breathing: The 15-Second Reset 1:13:05 - Why a Bigger Hug Ends the Meltdown Faster 1:17:32 - Filling Their Tank: Proactive Connection 1:24:40 - The First Step: Say No, Mean It, Stay Kind 1:26:51 - The Weathermaker: Todd's Book for Dads 1:29:03 - Outro: Repair Beats Perfection WHAT WE COVER: - Why perfection isn't the goal, and why perfectionist parents often struggle most - What attachment science says kids need from us, and what a secure base looks like - Todd's framework: connection, regulation, and guidance - Alpha, calm, and aligned — the three conditions kids need from their parents - Why gentle vs. strict is the wrong debate - What's happening in your brain when you blow up, and a fifteen-second breathing reset - Why "give it bigger" works better than holding back affection - How to proactively fill your kid's tank before the meltdown ABOUT TODD SARNER: Licensed Marriage & Family Therapist, founder of Transformative Parenting, and former faculty member at the Neufeld Institute, where he was personally mentored by Dr. Gordon Neufeld. Author of The Calm & Connected Parent. 22+ years, 2,000+ families. And a dad. Todd's book: The Calm & Connected Parent Website: https://transformativeparenting.com Free masterclass: https://masterclassforparents.com If you or someone you know is struggling, the 988 Suicide and Crisis Lifeline is available 24/7 - call or text 988. For gambling help: 1-800-GAMBLER. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #Parenting #ParentingTips #GentleParenting #AttachmentParenting

Everywhere you look, the fitness world is selling extremes — train harder, do more, chase the most intense program on the feed. But for a busy adult trying to stay strong and capable around work and family, that's a recipe for burnout, not results. So what actually works, and lasts? This episode makes the case for functional fitness: training that builds a body that's useful for real life, not just for the mirror. Jesse sits down with Jon Little, President and COO of REP Fitness, to break down what functional fitness really means, how it's evolved, where it fits among all the options out there, and why the way you train and the way you fuel your body can't be separated. It's a practical, no-hype conversation about building strength you can sustain for life — and the role good nutrition, like the kind Purist is built around, plays in making it possible. If you've ever felt lost in the noise of programs, classes, and trends, this one gives you a clear, honest framework for choosing how to train. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - 63 longevity experts were asked what actually works for aging well — and the answer costs nothing - New research on AI chatbots, teen loneliness, and the sense of "mattering" - Why vaccine confusion is spilling over into newborn care, and what pediatricians want parents to know - A University of Miami study maps alcohol's reach across a surprising range of cancers - A single gene, male infertility, and the diet connection researchers didn't expect TIMESTAMPS 0:00 - Intro 0:50 - The Weekly Health Brief 1:05 - What 63 Experts Say Actually Works for Aging 2:58 - AI Chatbots, Teens & the Loneliness Question 5:47 - Vaccine Confusion & the Spillover Effect 7:49 - Alcohol's Reach Across Cancer Types 9:31 - The Gene, the Diet & Male Infertility 11:56 - Meet Jon Little & REP Fitness 13:16 - What Is Functional Fitness? 16:05 - Why People Choose It Over Bodybuilding 19:35 - How Functional Fitness Evolved (and CrossFit's Role) 22:24 - CrossFit, Hyrox & Where the Styles Diverge 25:47 - Functional Fitness vs. Hypertrophy 29:00 - Layering In Accessory Work 32:12 - Do You Have to Go All-Out Every Session? 34:45 - Who Is Functional Fitness Actually For? 37:44 - What a Weekly Program Looks Like 42:08 - Starting at Home Without a Gym 47:29 - Transitioning From Traditional Strength Training 51:34 - How Training Ties Back to Nutrition 54:01 - Hydration: The Overlooked Variable 56:27 - Jon's Own Routine & the Mountain Test 1:00:24 - Where Fitness & Nutrition Are Heading 1:03:35 - Closing WHAT WE COVER: - What functional fitness really means (and what it doesn't) - What it looks like in practice for everyday people - How the approach has evolved from the 1960s through CrossFit to today - Why functional fitness isn't the best tool for pure hypertrophy — and what to do about it - How to layer accessory work onto a class-based program - Where to start if you only have a garage and 45 minutes - Why training and nutrition work as one system - Protein timing, the anabolic window, and why hydration is the variable most people miss ABOUT JON LITTLE: President & COO of REP Fitness — one of the most respected names in strength and conditioning equipment. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #FunctionalFitness #CrossFit #RepFitness #StrengthTraining

Strength training. Functional training. VO2 max. Zone 2. Sprints. Every podcast tells you something different is the one thing you can't skip — and if you've got four hours a week and a job and kids, that's not guidance, that's noise. This episode is about cutting through it. Ben Barker is back to take your questions. What to actually do with four hours a week. Whether the lower belly pouch is a fat problem or just how you're built. How to get your spouse moving without ending up in the doghouse. What a supplement stack looks like on fifty bucks a month. The honest verdict on intermittent fasting now that everyone's talking about meal timing. And a question from a dad whose third-grade daughter came home crushed after getting made fun of at school. Two dads, no script, nothing to sell you. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Why September may be a better fresh start than January, according to behavioral science - Medical groups issue their own flu, COVID and RSV guidance to cut through the confusion - Two separate studies find your liver runs on meal timing, not just what you eat - Box breathing: the Navy SEAL stress tool you can learn in ten seconds - What the evidence actually says about sleep training your baby TIMESTAMPS 0:00 - Cold Open & Intro 1:18 - The Weekly Health Brief: The September Reset Is Real 2:47 - What to Do About Shots This Fall 6:12 - Your Liver Is Listening for the Dinner Bell 7:35 - Box Breathing 9:27 - Sleep Training: What the Evidence Says 12:27 - Listener Questions w/ Ben Barker 14:24 - Q1: Too Many Things — What Do I Actually Do? (Carol, Little Rock) 18:31 - Q2: The Lower Belly Pouch 23:43 - Q3: Getting Your Spouse Off the Couch (Rachel B., Spokane) 27:06 - Q4: The $50 Budget Stack (Tim) 31:34 - Q5: Intermittent Fasting (Sam, Flagstaff) 38:25 - Q6: The Bracelet 45:42 - Lightning Round 53:25 - Outro THE QUESTIONS: 1. Strength, functional, VO2 max, Zone 2, sprints - I have four hours a week. What do I actually do? 2. I'm lean and abs show up top, but the lower belly pouch won't go. When do I accept that's how I'm built? 3. How do I get my husband working out without ending up in the doghouse? 4. I can't afford the full supplement stack. What does $50 a month look like? 5. Is there something real about fasting, or is it just a trick to eat fewer calories? 6. My third grader got made fun of for her bracelet. What would you have told her? LIGHTNING ROUND: Best athlete physique ever, most surprising physique, most overrated exercise, dumbest fitness gadget, the sport we hope our kids never play, and the best football movie of all time. ABOUT BEN BARKER: Founder of Ben Barker Fitness and a returning guest. One of the few voices in this space who'll give it to you straight - no sponsored spin, no course to sell. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #AskUsAnything #IntermittentFasting #Supplements #FitDad

You didn't miss the morning workout because you're lazy. You might just need better systems — and a different mindset for this busy season of life. This episode lays out five tried-and-true strategies to win the day, so you can find the time and the energy to invest yourself in the areas of your life that matter most: your relationships, your health, and your happiness. Stop negotiating with yourself at 5am. Stop saying yes to everything. Stop sitting down every time you catch up with a friend. And stop believing the problem is discipline — it isn't. You don't need more discipline. You need fewer decisions. We'll focus on setting priorities (and healthy boundaries), organizing yourself, maximizing your training, and of course proper rest. Along the way: why your chronotype is mostly genetics, what the phone in your gym bag is quietly costing you in reps, and why you can pay back sleep debt but you always pay interest. None of it requires a new fitness app or additional time in the day. It just requires prioritization and a commitment to your health. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Meta reaches an $18 billion settlement with 47 states over teen social media addiction — and agrees to time caps, school-hour notification bans, and limits on like counts - UCSF builds the largest molecular map of autism ever created, and finds hundreds of genetic forms funnel into a small number of shared protein hubs - A new clinical trial finds keto beat Mediterranean and low-fat diets on liver health and prediabetes remission — but all three produced the same weight loss - Nearly 1 in 2 US adults now wears a fitness tracker — here are the only three metrics that actually matter - After 30 hours without sleep, 20 minutes of cycling did the same thing for memory as a 90-minute nap TIMESTAMPS 0:00 - Cold Open: It's Not Discipline 1:53 - The Weekly Health Brief 2:13 - Meta's $18 Billion Settlement Over Teen Social Media 4:36 - The Largest Map of Autism Ever Built 6:18 - Keto Wins a Head-to-Head Clinical Trial 9:28 - The Only 3 Wearable Metrics That Matter 11:35 - 20 Minutes on a Bike vs. a 90-Minute Nap 14:28 - FEATURE: Why You Keep Missing Workouts 15:54 - Rule 1: Put First Things First (Covey & the Eisenhower Matrix) 23:58 - Rule 2: If It's Not on the Calendar, It Doesn't Exist 29:13 - Rule 3: Trade the Barstool for the Barbell 32:59 - Rule 4: Train Smart (Splits, Supersets, Put the Phone Down) 39:43 - Rule 5: Sleep — Pay the Debt, With Interest 45:22 - Recap & Closing: This Is a Season THE 5 RULES: 1. PUT FIRST THINGS FIRST - Rank your priorities. Covey's Habit 3 and the Eisenhower Matrix. Your health lives permanently in "important but not urgent" — the box that never gets loud until it's a diagnosis. 2. IF IT'S NOT ON THE CALENDAR, IT DOESN'T EXIST - Block every priority, share the calendar with your spouse, use one task system, stop answering every ping. Implementation intentions are among the most replicated findings in behavior change. 3. TRADE THE BARSTOOL FOR THE BARBELL - Stop socializing sitting down. Walk-and-talks, calls on your feet, training with friends in the morning. The only tactic here that makes time instead of saving it. 4. TRAIN SMART - 45-60 minutes. Upper/lower or full body. Compounds. Superset to compress. Phone in the locker. 5. SLEEP - Chase your number, not the number. Chronotype is largely genetic. You can pay back sleep debt, but you pay interest. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #Productivity #TimeManagement #SleepDebt #FitDad

Parents: working hard, sleeping little, stressed out, with mouths to feed and schedules to manage — all while trying to eat halfway decent and get a little exercise in. This one's for you. Jesse is joined in studio by Connor Shehan, fit dad and VP of Nutrition at Rep Fitness, to answer listener questions about fitness, nutrition, and raising strong kids. They get into how much protein you actually need and whether too much can hurt you, what the real difference is between a $20 and a $50 version of the same supplement, what supplements are appropriate for kids and which ones aren't, whether you should take creatine at all if you don't lift, whether full-body workouts actually work, and what five exercises Connor would pick if he could only do five for the rest of his life. Plus the question that hit hardest: a dad wrote in feeling guilty because he doesn't want to work out with his kids — the gym is his only time to himself. Is he wrong? Then a rapid-fire agree-or-disagree round and a parenting pop quiz that goes somewhat off the rails. You'll love it. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Children who lose a parent are twice as likely to develop a mental health disorder — new data from more than 6,300 households - The cereal box toy is back, and the reason why says something about screens - Meta goes on trial in federal court over child safety and social media addiction - Why some kids are wired for sound sensitivity — 15,728 kids and what the brain scans show - Does supplement timing actually matter? What the evidence says TIMESTAMPS 0:00 - Cold Open & Intro 1:03 - The Weekly Health Brief 1:11 - Losing a Parent & Kids' Mental Health 2:58 - The Cereal Box Toy Is Back 5:52 - Meta Goes on Trial Over Child Safety 7:44 - Why Some Kids Are Wired for Sound Sensitivity 9:54 - Does Supplement Timing Actually Matter? 11:32 - Connor Shehan Joins in Studio 13:26 - Q: $20 vs. $50 Supplements (Ryan, Sacramento) 16:23 - Creatine Doses, Gummies & Label Games 21:15 - Q: Can Too Much Protein Hurt You? (Marcus, Fort Collins) 28:51 - Q: Do Full-Body Workouts Actually Work? (Tony, Wichita) 34:41 - Q: Am I Wrong for Not Working Out With My Kids? (Anonymous Dad) 42:05 - Q: What Supplements Can I Give My Kids? (Steph, Boise) 46:33 - Q: Should You Take Creatine If You Don't Lift? 50:39 - Q: Five Exercises for the Rest of Your Life (Jenna, Tucson) 55:32 - Agree or Disagree 1:01:01 - Parenting Pop Quiz 1:13:57 - Top 3 Takeaways & Closing ABOUT CONNOR SHEHAN: Fit dad and VP of Nutrition at Rep Fitness and Purist Nutrition. Returning guest — his first appearance was a deep dive on supplements. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #FitDad #Protein #Supplements #Parenting

Hormone optimization is suddenly everywhere. Every clinic advertises it, every podcast pushes it, and the federal government just spent eighteen months quietly loosening the rules around testosterone therapy — culminating in the military announcing it will screen every service member over 30. Meanwhile most men have no idea what any of it means, whether it applies to them, or who is actually worth listening to. Jesse sits down with Dr. Howard Aubert, a board-certified urologist who treats low testosterone and hormone replacement every day, for a genuine 101 course. What testosterone actually does, what "low" really means and why total versus free matters, the symptoms that bring men into his office, why guys in their twenties and thirties are showing up too, how to get properly tested, what treatment involves, the real trade-offs including fertility, and how to spot a clinic more interested in selling than treating. Jesse even reads his own bloodwork on air and gets a live read. No sales pitch, no shame, just the information you need to have a real conversation with your own doctor. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Three minutes of sprinting changed more protective proteins than 90 minutes of moderate cardio - Coffee drinkers had less body fat and more muscle at the same BMI in a 2,264-person study - A court clears more than 3,000 social media addiction lawsuits against Meta, TikTok, Google and Snap - The FDA loosens testosterone labels as the military begins screening troops over 30 TIMESTAMPS 0:00 - Cold Open & Intro 1:37 - The Weekly Health Brief 1:48 - Sprinting Beats 90 Minutes of Cardio 4:03 - Coffee, Body Fat & Testosterone 6:53 - 3,000 Social Media Addiction Lawsuits 9:45 - The Testosterone Rules Are Changing 12:40 - Dr. Howard Aubert Joins 13:18 - A Urologist Reacts to the New Rules 17:41 - What Testosterone Actually Does 18:51 - The Symptoms That Bring Men In 20:51 - Total vs. Free: What "Low" Really Means 25:32 - Why Testosterone Is Dropping Generation to Generation 29:47 - Depression, ADHD & Misdiagnosis 31:39 - Jesse Reads His Own Bloodwork 33:04 - Training to Raise Testosterone Naturally 36:47 - Can You Overtrain Your Hormones? 38:10 - Nutrition, Protein & Hydration 41:56 - Vitamin D and the Supplements That Matter 44:48 - How Often You Should Get Labs Drawn 46:57 - Getting a Full Lab Evaluation 48:05 - TRT: Injections, Topicals & The Real Side Effects 50:17 - HCG, Clomid & Enclomiphene Alternatives 51:49 - The New Oral Testosterone 52:31 - How He Decides Who Gets What 54:26 - Where to Find Dr. Aubert & Red Flags to Avoid ABOUT DR. HOWARD AUBERT, MD: Board-certified urologist in Brentwood, Tennessee. BS in Biology from Morehouse College; medical degree with High Honors from Meharry Medical College; general surgery internship and urology residency at the University of Iowa Hospitals and Clinics, where he was chief resident. He specializes in low testosterone, bioidentical hormone replacement, male infertility, and prostate health, with an additional focus on improving wellness through diet, nutrition, and helping patients understand what they're actually taking. Follow Dr. Aubert: @dr.howard.aubert on Instagram | @howardthedoc on X Website: https://drhowardaubert.com/ Low Testosterone: https://drhowardaubert.com/mens-health/low-testosterone/ WHAT WE COVER: - What testosterone actually does beyond the obvious - What "low testosterone" means clinically, and why total vs. free matters - The symptoms that actually bring men into a urologist's office - Why men in their 20s and 30s are showing up with low T - The link between low testosterone and depression, anxiety and ADHD - How to get properly tested and how often to draw labs - Treatment options, realistic expectations, and the real trade-offs - Fertility considerations before you start anything - Alternatives to straight TRT: HCG, Clomid and enclomiphene - What moves your hormones naturally, for free - How to spot a clinic that's selling rather than treating SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #Testosterone #TRT #MensHealth #HormoneHealth

Nobody talks about parental burnout. Mortgages, careers, trying to be present for your kids — day after day after day. This episode breaks down what burnout actually is, the symptoms to look for, what happens if you ignore it, and five concrete moves to start pulling yourself out. TIMESTAMPS 0:00 - Cold Open & Intro 1:04 - The Weekly Health Brief 1:16 - Best & Worst States for Healthcare in 2026 3:32 - AI Designed 302 Viruses From Scratch 6:13 - Fermented Foods & The Oral-Gut Axis 8:25 - The VA's Largest Psilocybin Study Yet 10:12 - NFL Preseason Power Rankings 11:46 - FEATURE: The Burnout Nobody Talks About 18:19 - What the WHO Actually Says About Burnout 21:21 - Parental Burnout: 42 Countries, 17,409 Parents 25:44 - The Symptoms: Exhaustion, Cynicism & More 28:42 - Jesse's Own Story 32:22 - What Happens If You Ignore It 33:39 - Move 1: Balance Your Demands & Resources 35:02 - Move 2: Address the Fear Underneath 38:51 - Move 3: Share the Load 39:43 - Move 4: Say It Out Loud 40:43 - Move 5: Fortify Sleep, Nutrition & Exercise 42:44 - Top 3 Takeaways & Closing WHAT THE RESEARCH SAYS: - The WHO added burnout to the ICD-11 in 2019 under code QD85, but classified it as an "occupational phenomenon" — explicitly not applicable to stress outside of work. - Two Belgian researchers validated a separate syndrome, parental burnout: exhaustion in your parenting role, emotional distancing from your own children, and a sense that you're failing at it. - The landmark study spanned 42 countries and 17,409 parents. The strongest predictor wasn't how many kids you have — it was cultural individualism. The cultures where people raise kids together are the ones where parents don't break. - Roughly 3.5 million American parents are estimated to be in full-blown parental burnout right now. 41% of parents say they're so stressed most days they cannot function; 48% call their stress completely overwhelming, versus 26% of adults without kids. - Researchers can measure it physically, using hair cortisol as a biomarker. THE FRAMEWORK: Burnout isn't one giant stressor — it's demands on one side and a lack of resources on the other. When demands outrun resources long enough, you break. That means two levers: add resources, and subtract demands. If you're struggling with your mental health, the 988 Suicide and Crisis Lifeline is available 24/7 - call or text 988. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for 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. #StrongerWeekly #ParentalBurnout #Burnout #MentalHealth #Parenting

Ben Barker is back for another Ask Us Anything. How do you tell the difference between real overtraining and just being tired and needing to push through? If you genuinely hate running, do you have to do it at all to get the cardiovascular benefit? And should a 46-year-old be running the same program she ran at 30, or is "train differently as you age" an excuse people hide behind? Jesse and Ben also get into how each of them structures a day to stay productive, and close it out with the worst fitness hype they ever bought into — plus a lightning round on the best movie physique of all time and their biggest gym pet peeves. Two dads, no script, just real answers. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Body fat percentage beats BMI as a predictor of men's reproductive health - Oral semaglutide cut heavy drinking days in a new alcohol use disorder trial - Limiting sugar before age two is linked to a 23% lower risk of dementia - Fauci invokes the Fifth Amendment over 100 times in a heated Senate hearing - Oura ring data says Saturday — not Monday — is the most stressful day of the week TIMESTAMPS 0:00 - Cold Open & Intro 0:57 - The Weekly Health Brief 1:17 - Body Fat % Beats BMI for Men's Health 2:18 - Oral Semaglutide & Heavy Drinking 3:56 - Sugar Before Age Two & Dementia Risk 7:18 - Fauci Takes the Fifth 9:22 - Saturday Is Your Most Stressful Day 11:47 - AUA w/ Ben Barker Begins 16:20 - Q1: Overtraining or Just Tired? 19:33 - Q2: Do I Actually Have to Run? 27:02 - Q3: Should You Train Differently After 40? 34:24 - Q4: How We Structure Our Days 44:43 - Q5: The Worst Fitness Hype We Fell For 49:46 - Lightning Round: Best Movie Physique & Gym Pet Peeves 56:49 - The Stronger Hack: Less Is More 1:03:22 - Top 3 Takeaways & Closing SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for everyday, hard-working people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You'll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we'll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let's grow stronger, week by week.

You get seven hours and still wake up flat. Coffee gets you upright, 2 p.m. drops you off a cliff, and then you finally climb into bed exhausted and your brain switches on. Most people assume that's a sleep problem and try to sleep more. When that doesn't work, it's the tell: fatigue is almost never one problem. It's a stack of them, and they feed each other. This episode breaks down five research-backed drivers of low energy and the specific fix for each — sleep debt and the irregularity that makes it worse, the blood sugar rollercoaster behind the afternoon crash, the cortisol loop that leaves you wired but tired, dehydration plus the caffeine mask, and dopamine overload from screens. A new study found adults sleeping just 78 fewer minutes a night for six weeks gained weight and became measurably more sedentary. The good news is you don't have to fix all five. Pull one thread and the whole knot loosens. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - America's GLP-1 use has nearly quadrupled in just two years - The FDA approves Lipfendra, the first oral cholesterol drug of its kind - An oral ketamine drug for depression — without the dissociative trip - Heavy TV watching is linked to smaller brain structures, but sitting at work isn't - Heated yoga eases depression, and the benefit keeps climbing the more you go TIMESTAMPS 0:00 - Cold Open & Intro 1:00 - The Weekly Health Brief 1:18 - America's GLP-1 Use Quadruples 2:44 - FDA Approves Lipfendra (First Oral PCSK9) 4:17 - Oral Ketamine for Depression 7:16 - Heavy TV Linked to Smaller Brain Structures 9:14 - Heated Yoga Eases Depression 11:23 - FEATURE: Why You're Always Tired 13:28 - Cause 1: Sleep Debt & Social Jet Lag 16:34 - Cause 2: The Blood Sugar Rollercoaster 18:19 - Cause 3: The Wired-But-Tired Cortisol Loop 20:27 - Cause 4: Dehydration & The Caffeine Mask 22:16 - Cause 5: Screens & The Dopamine Problem 25:27 - How They Interlock (Pull One Thread) 26:16 - Top 3 Takeaways 27:13 - Closing Quote & Sign-Off SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for everyday, hard-working people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You'll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we'll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let's grow stronger, week by week.

Most people have no idea how fit they actually are. They guess, they compare themselves to the guy at the squat rack, or they measure against who they were at 25 — and then coast for years assuming they're fine. This episode replaces the guessing with five real tests exercise physiologists use, plus the exact benchmark you should be hitting at your age. You'll get your numbers on VO2 max, push-ups, grip strength, the plank, and the wall sit — what each one measures, the research behind why it matters, the target for your decade, and how to train it up. Most require no equipment and the whole battery runs in about twenty minutes at home. A study of 122,000 people found the least fit carried roughly five times the death risk of the fit, and men who could do 40 push-ups had a 96% lower risk of cardiovascular events than those who couldn't manage 10. Every one of these numbers is trainable at any age — but you have to know where you stand first. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - A second death in Manhattan's Legionnaires' outbreak as cases reach 72 - A new body index aims to finally replace BMI — and it works on babies - An Alzheimer's blood test may predict cognitive decline years before symptoms - Night owls carry more belly fat and higher metabolic risk on identical calories - Watching live sports together boosts oxytocin and synchronizes spectators' heartbeats TIMESTAMPS 0:00 - Cold Open & Intro 1:07 - The Weekly Health Brief 1:24 - Legionnaires' Outbreak: Second Death 2:50 - The New Body Index Replacing BMI 5:52 - Alzheimer's Blood Test Predicts Decline 7:30 - Night Owls, Belly Fat & Meal Timing 9:19 - Watching Live Sports Syncs Your Heartbeats 10:57 - FEATURE: Your Fitness Report Card 13:19 - Test 1: VO2 Max (Your Aerobic Engine) 19:29 - Test 2: Push-Ups (Relative Strength) 24:30 - Test 3: Grip Strength (Raw Strength) 29:43 - Test 4: The Plank (Core Endurance) 32:26 - Test 5: The Wall Sit (Lower Body) 36:06 - Top 3 Takeaways 37:19 - Closing Quote & Sign-Off SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ 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.

Creatine is one of the most researched supplements on earth — and also one of the most hyped, doubted, and misunderstood. So instead of arguing about it, REP Fitness ran the experiment: they took 12 people who had never touched creatine, held their training steady, and tracked everything for 90 days. This episode unpacks exactly what happened. Jesse sits down with Ashley Boyer — Editor-in-Chief at REP Fitness, certified personal trainer, and the sports-performance researcher who designed and ran the study — to walk through the whole thing: how she built it, what she measured, and what the data actually showed on strength, body composition, recovery, and focus. You'll hear the standout results, the honest caveats and side effects, and the practical takeaways for anyone deciding whether creatine is worth it. No hype, no sales pitch — just the numbers and what they mean for you. If you've ever wondered whether creatine actually lives up to the claims, this is the honest, evidence-based answer. Access the Creatine Study HERE SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Upgrade to natural, high-quality male-grooming products at https://basedbodyworks.com/ and use code STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ 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.

Jesse and Ben Barker are back for an Ask Us Anything, tackling the real-life questions busy parents and lifters are actually asking: how much screen time to allow your kids (now that even the government is warning about it), how to unwind at night without reaching for a drink, how to finally lose the stubborn lower-belly pooch that won't budge, whether the Presidential Fitness Test's return means you should train your kids, the best way to actually track your lifts, how to keep running without wrecking your knees, and the honest truth about intermittent fasting. Two dads, no script, straight answers. Ben Barker is a returning guest, founder of Ben Barker Fitness, and one of the few voices in this space Jesse trusts to give it to you straight — no sponsored spin, no course to sell. If you want practical fitness and family advice you can actually use this week, this one's for you. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - A 354,000-person study links coffee to dramatically lower risk of liver disease and liver cancer - US life expectancy hits a likely record high as the death rate falls to its lowest ever - Medicare covers weight-loss drugs for the first time ever — here's who qualifies for the $50 copay - Minnesota now forces a mental-health warning every time you open social media - The Presidential Fitness Test returns to schools this fall — what parents need to know ABOUT BEN BARKER: Founder of Ben Barker Fitness. Returning guest. One of the most trusted, no-nonsense voices in the space — and one of the few who doesn't sell a high-ticket coaching package. Follow Ben Barker: @benbarkerfitness SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Upgrade to natural, high-quality male-grooming products at https://basedbodyworks.com/ and use code STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ 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.

Should you try Hyrox? Is CrossFit actually good for you? Should you just run a bodybuilding split? With a hundred ways to train and only a few hours a week to spend, the hard part isn't effort — it's choosing where to put it. This episode cuts through the noise. Jesse grades the biggest training styles — Hyrox, CrossFit, traditional bodybuilding, and hybrid training — with actual letter grades across four things that matter: convenience, building muscle and aesthetics, community, and longevity. You'll learn what each style is genuinely best for, where each one falls short, why over-specializing is a trap, and which approach the longevity research keeps pointing to. Plus a Health Hack on the farmer's carry — maybe the highest bang-for-your-buck move you're not doing. If you've ever stood at the gym wondering whether you're training for the right things, this is your roadmap. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - The link between parents' and kids' weight is mostly genetic, a new adoption study finds - Why men die younger than women — and the "tough guy paradox" that drives doctors crazy - Harvard links ultra-processed foods to higher rates of cognitive decline and dementia - A new fentanyl vaccine blocks deadly overdoses before they start - Scientists found the strength-training sweet spot for a longer life — about 90-120 minutes a week SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Upgrade to natural, high-quality male-grooming products at https://basedbodyworks.com/⁠, and use code STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- Take 30% all Batch THC/CBD edible products at ⁠http://hellobatch.com/STRONGERWEEKLY⁠ and use code word STRONGERWEEKLY at checkout FOLLOW US ON ALL PLATFORMS- Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://strongerweekly.com/- Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. ______ The health and fitness show for everyday, hard-working people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week. #HyroxVsCrossfit #TrainingStyle #HybridTraining #FitnessOver40 #StrongerWeekly

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 SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ FOLLOW US ON ALL PLATFORMS: - Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. - Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. The health and fitness show for everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.