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When you're juggling work, kids, and everything else, the last thing you need is a fitness program that assumes you have endless free time. Cameron Martin, founder of The Martin Method Training, joins Jesse to talk about building a stronger, more capable body with workouts that fit family life. Cameron shares how long commutes, a demanding career, and a growing family led him to rethink his training, and why kettlebells became central to his approach. They explore where kettlebells shine, when barbells or machines may be a better tool, and how to build mobility into a strength session. Cameron also shares how he structures full-body training and why starting with three 30-minute workouts can help parents establish a consistent routine. Connect with Cameron: The Martin Method Training: https://www.themartinmethodtraining.com/ Instagram: https://www.instagram.com/themartinmethod/ For more from Jesse and Stronger Weekly: https://strongerweekly.com/ PLUS THIS WEEK'S HEALTH & FITNESS NEWS Jesse discusses the interim policy expanding access to six experimental peptides, without FDA approval. A supervised lifestyle trial reports type 2 diabetes remission in younger adults. Researchers examine long-term body-clock misalignment and depression diagnoses near time-zone borders. A study looks at walking and attention-related measures in children. Sauna research finds a brief increase in circulating immune cells. SPONSORS Nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strong

Fall is a good time to reset your training goals. But if building muscle is the priority, what actually matters: the perfect workout split, more days in the gym, heavier weights, or simply sticking with a plan? In this solo episode, Jesse shares seven practical rules for building muscle while managing work, family, and everything else on your calendar. He covers realistic three-, four-, and five-day training schedules, challenging sets, progressive overload, and tracking progress without getting impatient. He also shares his approach to protein, calories, cardio, recovery, and supplements. Jesse walks through his own fall program and explains why an advanced five-day routine isn't necessary for everyone. Get the free 3-, 4-, or 5-day training toolkit and join the newsletter: https://strongerweekly.com/ PLUS THIS WEEK'S HEALTH & FITNESS NEWS Jesse covers: - U.S. measles cases and the latest reported death. - The new federal women's health research initiative. - A CGM trial in adults with type 2 diabetes who don't use insulin. - An observational study of daily steps and later neurological diagnoses. - ACSM's 2027 fitness trends, including mobility and strength training. TIMESTAMPS 0:00 - Intro 0:58 - Weekly Health Brief 1:08 - U.S. Measles Update 2:32 - Women's Health Research Initiative 4:41 - CGMs and Type 2 Diabetes 6:04 - Daily Steps and Brain Health 8:12 - ACSM's 2027 Fitness Trends 9:52 - Building Muscle This Fall 12:06 - Rule 1: Set a Twelve-Week Goal 15:26 - Rule 2: Pick a Sustainable Training Split 19:47 - Rule 3: Make Your Sets Count and Track Progress 24:56 - Rule 4: Protein, Calories, and Carbs 29:30 - Rule 5: Keep Your Cardio 32:23 - Rule 6: Make Recovery Part of the Plan 34:55 - Rule 7: Keep Supplements Simple 37:15 - Seven-Rule Recap and Staying Consistent 38:53 - Closing If you're concerned about your drinking, talk to your doctor. SPONSORS - Nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube: https://youtube.com/@StrongerWeekly - Our website and newsletter: https://strongerweekly.com/ ______ Strong parents raise strong kids. Stronger Weekly is the health and fitness show for hardworking parents. Hosted by Jesse Carrajat, Stronger Weekly helps you get stronger, live healthier, raise great kids, and enjoy the ride along the way. Here's what you can expect: - Health & Fitness Headlines: The latest health news, research, and trends, broken down into what actually matters for you and your family. - Fitness & Nutrition That Works: Practical, science-backed advice to build muscle, improve your health, and make the most of your limited time. - Meaningful Conversations: Honest interviews with experts, parents, and everyday people about health, fatherhood, relationships, and life. - Real Talk About Parenting: The challenges, lessons, and occasional chaos of raising kids while trying to become the best version of yourself. - A Little Fun Along the Way: Humor, nostalgia, pop culture, and the occasional completely unnecessary debate about 1990s professional wrestling. Jesse is a USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. Just a dad doing the work alongside you. Take your health seriously. Take your responsibilities seriously. Don't take yourself too seriously. Healthy habits are caught, not taught. New episodes every Wednesday. #StrongerWeekly #BuildMuscle #StrengthTraining #ProgressiveOverload #FitnessForParents

You want to build muscle, stay healthy, show up for your family, and somehow get everyone to the next soccer practice on time. But how much is too much? Ben Barker is back for another Ask Us Anything with Jesse, tackling real questions from listeners trying to get stronger without letting fitness — or their kids' schedules — take over their lives. They get into overscheduled youth sports, why experienced lifters struggle to get bigger, and whether a deliberate muscle-building phase is worth trying. Jesse shares what happened when he bulked from roughly 190 to 220 pounds, got stronger, then cut it all back down. They also debate the tradeoff between sleep and early workouts, what changes when you cut back on alcohol, when kids should get their first phone, and whether yoga and Pilates belong in a strength-focused routine. And one of the most relatable questions of all: how do you find the energy to be present with your family when work has already drained you? Ben's answer reframes the whole thing. Then it's rapid fire — 1990s wrestling, unpopular fitness opinions, and a few parenting confessions. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - A 47-year study of 427 people pinpoints when physical fitness peaks — and why it's never too late to start - Cold plunges may ease soreness but blunt the muscle growth you're training for - Exercise improves kids' metabolic health even when the scale doesn't move, across nearly 13,000 children - An FDA-approved nasal spray offers new hope for treatment-resistant depression - A 15-year study links warm, encouraging parenting to a child's developing ability to feel joy TIMESTAMPS 0:00 - Cold Open & Intro 1:14 - The Weekly Health News Update 1:27 - When Does Fitness Actually Peak? 2:52 - Are Cold Plunges Costing You Gains? 5:29 - Why the Scale Isn't the Measure for Kids 6:46 - New Hope for Treatment-Resistant Depression 8:22 - How Warm Parenting Shapes Joy 10:29 - Ben Barker Joins 11:34 - Are We Overscheduling Our Kids? 15:16 - Why You Can't Get Jacked 19:38 - Jesse's Bulk: 190 to 220 and Back 22:11 - Six Hours of Sleep vs. the Early Workout 25:02 - Sober October and Fitness 30:02 - Social Media and Parent Responsibility 31:48 - Your Kid's First Phone 36:31 - Winter Bulking and Training Structure 37:58 - Tracking, Overload, and Planned Volume 45:27 - Where Yoga and Pilates Fit 50:43 - Coming Home With Nothing Left 53:11 - One Day You'll Miss the Chaos 58:30 - Rapid Fire 1:03:35 - High School Regrets and Close BEN BARKER: Fitness coach, father of four, and returning Stronger Weekly guest. Follow Ben: @benbarkerfitness | https://linktr.ee/benbarkerfitness Youth sports program Ben mentioned: https://www.upward.org Kids' device Jesse mentioned: https://gabb.com/gabb-watch/ SPONSORS - Nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube: https://youtube.com/@StrongerWeekly - Our website and newsletter: https://strongerweekly.com/ ______ Strong parents raise strong kids. Stronger Weekly is the health and fitness show for hardworking parents. Hosted by Jesse Carrajat, Stronger Weekly helps you get stronger, live healthier, raise great kids, and enjoy the ride along the way. Here's what you can expect: - Health & Fitness Headlines: The latest health news, research, and trends, broken down into what actually matters for you and your family. - Fitness & Nutrition That Works: Practical, science-backed advice to build muscle, improve your health, and make the most of your limited time. - Meaningful Conversations: Honest interviews with experts, parents, and everyday people about health, fatherhood, relationships, and life. - Real Talk About Parenting: The challenges, lessons, and occasional chaos of raising kids while trying to become the best version of yourself. - A Little Fun Along the Way: Humor, nostalgia, pop culture, and the occasional completely unnecessary debate about 1990s professional wrestling. Jesse is a USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. Just a dad doing the work alongside you. Take your health seriously. Take your responsibilities seriously. Don't take yourself too seriously. Healthy habits are caught, not taught. New episodes every Wednesday. #StrongerWeekly #AskUsAnything #BuildMuscle #YouthSports #FitDad

Most fitness advice assumes you have time you don't. Between work, children, meals, and the rest of life, parents are told to optimize everything — then left feeling behind when they can't. Britany Williams has a better starting point. A former Division I runner, certified fitness trainer, creator, and host of Filter Free Friday, Britany spent ten years in a high-pressure role at Under Armour before building a career focused on helping women pursue health without losing themselves. She joined Jesse for an honest conversation recorded just days before her second child was due. They unpack her "consistency ladder," why scheduling workouts matters more than finding the perfect plan, and a family-food strategy she calls ingredient prepping, not meal prepping. They also get into guilt, sleep deprivation, the endless maintenance work of running a household, and setting real boundaries with our phones — how to keep moving forward without making every day another test of your discipline. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - WHO issues its first global guidance on childhood obesity, emphasizing family-centered lifestyle support - A Virginia Tech trial finds ultra-processed meals can prompt different insulin and brain responses despite closely matched nutrition labels - A JAMA Network Open study links higher daily step counts to fewer mental-health symptoms in adolescents - A supervised diet-and-exercise program puts 54% of younger adults with type 2 diabetes into remission after 24 weeks - A JAMA Pediatrics study links parents' device use to more missed toddler communication cues TIMESTAMPS 0:00 - Cold Open & Intro 2:06 - Health Brief: WHO's First Childhood Obesity Guidance 4:03 - Same Label, Different Response 6:55 - Steps and Teen Mental Health 8:42 - 54% Diabetes Remission in 24 Weeks 10:42 - What Your Phone Costs Your Toddler 13:12 - Britany Williams Joins 14:24 - Which Pillar Gets Your Attention 17:16 - Ten Years at Under Armour 18:19 - Leaving Corporate for Coaching 24:00 - Showing the Hard Parts on Camera 28:37 - The Consistency Ladder 29:16 - Forget What's Optimal, Fix the Schedule 30:52 - Finding Your Time Leaks 32:40 - Non-Negotiables First 35:31 - How They Actually Feed the Family 36:32 - Ingredient Prepping, Not Meal Prepping 37:25 - The Plain Pasta Fallback 39:17 - The Guilt Over Not Doing More 40:33 - Adding Instead of Subtracting 42:48 - Protein, Creatine & Third-Party Testing 45:28 - Caught Not Taught in the Grocery Aisle 47:27 - The Back Half of the Day 49:21 - Your Laundry Can Wait 50:32 - Decoupling the Guilt and the Shame 51:38 - Maintenance vs. Forward Progress 53:11 - Why You Stay Up Too Late 54:52 - Taking Your Time Back 57:21 - Letting Your Kid See You Do It 1:00:08 - How Important Is Sleep, Really? 1:00:59 - The Asterisk for Parents 1:02:26 - Sleep Hygiene and the Brain Dump 1:06:24 - Same Wake Time, Every Day 1:07:39 - Jesse's Phone Rules 1:11:10 - The 20-Minute App Block 1:12:32 - Pick a Couple of Pillars SPONSORS - Nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube: https://youtube.com/@StrongerWeekly - Our website and newsletter: https://strongerweekly.com/ ______ Strong parents raise strong kids. Stronger Weekly is the health and fitness show for hardworking parents. Hosted by Jesse Carrajat, Stronger Weekly helps you get stronger, live healthier, raise great kids, and enjoy the ride along the way. Here's what you can expect: - Health & Fitness Headlines: The latest health news, research, and trends, broken down into what actually matters for you and your family. - Fitness & Nutrition That Works: Practical, science-backed advice to build muscle, improve your health, and make the most of your limited time. - Meaningful Conversations: Honest interviews with experts, parents, and everyday people about health, fatherhood, relationships, and life. - Real Talk About Parenting: The challenges, lessons, and occasional chaos of raising kids while trying to become the best version of yourself. - A Little Fun Along the Way: Humor, nostalgia, pop culture, and the occasional completely unnecessary debate about 1990s professional wrestling. Jesse is a USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. Just a dad doing the work alongside you. Take your health seriously. Take your responsibilities seriously. Don't take yourself too seriously. Healthy habits are caught, not taught. New episodes every Wednesday. #StrongerWeekly #FitnessForParents #BusyMom #MealPrep #Postpartum

Two major studies landed this week on what screens are doing to kids — one tying smartphone ownership at 12 to eating disorder symptoms at 14, the other pooling data on 2.8 million children across 64 countries and finding lower grades, weaker language, and more anxiety across the board. Every parent listening already feels it. Almost none of us know what to actually do about it. So Jesse sat down with his friend Will Stackable — co-founder and CMO of ArborXR, a VR company serving more than eighty Fortune 500s — who has spent ten years building the future and lives in a farmhouse outside Fort Collins with four kids under ten, no TV, no screens, and no Wi-Fi. This is his story honestly told: the moment on the floor with his son that started it, the year he threw out his smartphone entirely, why willpower was never enough, the firewalls he built instead, and what it gave his family. Then the part most people need — the version of this for a normal household that isn't about to rip out the router. How to talk to a kid about it. What to do this week. And what happens when they're teenagers and every friend has a phone. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Breast Cancer Awareness Month: 40 years of progress, and the free tool to know your own risk - A 2,700-child study finds warm, consistent parenting beats everything else — and inconsistent discipline hurts most - Creatine built muscle in adults 45 to 65 even without exercise in a new 12-week trial - Smartphone ownership at 12 linked to a 67% higher risk of binge-eating symptoms by 14 - An umbrella review of 2.8 million kids finds screen time tied to lower grades and more anxiety TIMESTAMPS 0:00 - Cold Open & Intro 1:27 - The Weekly Health Brief 1:38 - Breast Cancer Awareness Month 3:16 - Warm and Consistent: The Parenting Study 5:03 - Creatine Builds Muscle Without Exercise 7:58 - The Phone at 12 10:01 - 2.8 Million Kids: The Screen Review 11:28 - Will Stackable Joins 13:40 - Reading the Post: "Dad, Why Don't We Have Wi-Fi?" 17:34 - Why He Finally Wrote It 18:17 - A 90s Kid, Then a Phone at 16 20:42 - The Moment on the Floor With His Son 22:21 - A Year With No Smartphone 24:19 - Whack-a-Mole: Apps and Infinity Pools 27:25 - Solitude Deprivation 30:50 - Driving Back in Time 32:25 - Atoms Over Electrons 35:42 - Why Kids Need to Be Bored 39:03 - The Adjustment, and the Projector 43:24 - When Their Friends All Have Phones 48:36 - Caught, Not Taught 49:53 - From Avoidance to Love 52:08 - The Playbook for a Normal Family 57:27 - Outro ABOUT WILL STACKABLE: Co-founder and CMO of ArborXR, which manages VR and AR devices for more than eighty Fortune 500 companies. Previously sold SpringboardVR and Scissortail Media. Lives outside Fort Collins, Colorado with his wife and four kids. Read the post that started this: linkedin.com/in/willstackable If the eating disorder segment hit home, the National Alliance for Eating Disorders has a free helpline at allianceforeatingdisorders.com. SPONSORS - Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly - Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength FOLLOW US ON ALL PLATFORMS - Apple Podcasts: https://apple.co/4at8Yhn - Spotify Podcasts: https://spoti.fi/3GAGVPJ - YouTube Channel: https://youtube.com/@StrongerWeekly - Visit our website and subscribe to our newsletter: https://strongerweekly.com/ ______ The health and fitness show for parents in the trenches. You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around. Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life. Every Wednesday, in about 30 minutes: - Health headlines, translated into what to actually do - Workouts that survive a sick kid and a 7am meeting - Food for a family, not a bodybuilder - The stuff nobody says out loud — the drink, the burnout, the mental load - Experts who respect your time Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you. Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most. Strong parents. Strong kids. New episodes every Wednesday. #StrongerWeekly #ScreenTime #DigitalMinimalism #Parenting #KidsAndPhones

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.