Stronger Weekly

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.

If nothing feels satisfying anymore — if you need your phone, your coffee, your drink, and your scroll just to feel normal — your dopamine system may be out of balance. And you're not broken. You're over-stimulated. This episode separates the real science from the viral nonsense. The dark-room "dopamine detox" is a myth — you can't drain a molecule your brain makes to keep you alive. But the underlying principle, drawn from the clinical work of Stanford psychiatrist Dr. Anna Lembke, is real: tip your brain toward constant stimulation and your baseline drops, leaving you restless and craving more. Inside, a breakdown of the biggest culprits hijacking your reward system — caffeine, alcohol, nicotine, ultra-processed food, and the infinite scroll — how to tell if you actually need a reset, and a practical, five-step plan to recalibrate. No gimmicks. Just what works. Plus a brand new fitness tip on why you shouldn't fear the machines at the gym, and a Good Stuff story that will remind you why staying capable matters. PLUS THIS WEEK'S HEALTH & FITNESS NEWS The World Cup comes to America for the first time in 32 years — what it is, who's favored, and how to watch Top OB-GYN group breaks from the CDC with its own maternal vaccine schedule The largest-ever genetic study on anxiety proves it's biological — not a personal failing A new study recommends up to one drink a day — and reignites the alcohol debate Lower dopamine may drive teen risk-taking — and it fades with age SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ , and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ FOLLOW US ON ALL PLATFORMS: - Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . - Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . The health and fitness show for everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.

The truth most fitness shows won't tell you: we're overestimating both how MUCH and how HARD we train. We think we're training. We're really just moving. Statistically speaking, only 24% of American adults meet the federal exercise guidelines. This episode breaks down what "training hard" actually means for strength versus cardio, why vigorous intensity is non-negotiable for longevity (a 2018 JAMA study found low VO2 max is a stronger mortality predictor than smoking), the two metrics that reveal whether your training is working (VO2 max and resting heart rate), and the exact protocols to fix it — including the Norwegian 4x4, the most-studied HIIT protocol in the world. If you ever question whether your training the right way for the long haul, this one's for you. PLUS, THIS WEEK'S HEALTH & FITNESS NEWS - How Big Tobacco helped shape the design of ultra-processed foods (and why you can't stop eating chips) - Your gut microbes determine how many calories you absorb — up to 150 per day from the same food - Alcohol linked to higher cancer risk even below one drink per day — the safe threshold is zero - 1 in 5 teens now turn to AI chatbots for mental health advice — and most keep it secret from parents - Sleep + vigorous exercise = 39% lower risk of depression and anxiety in middle age SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ , and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ FOLLOW US ON ALL PLATFORMS: - Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . - Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . The health and fitness show for everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.

Jesse and Ben Barker are back for an Ask Us Anything together, tackling listener questions on how much time busy parents really need to train (the realistic minimum), how to talk about nutrition with your kids without giving them food complexes, what's actually in their supplement stacks (no sponsored answers), how much weekly time it takes to check every fitness box (strength, muscle, cardio, mobility), whether you really need to squat-bench-deadlift to get strong, how to know if you're training for the wrong thing in a Hyrox-and-CrossFit world, what really works to drop the last five pounds, and how to navigate a spouse who thinks your training is excessive. Ben Barker is a returning guest, founder of Ben Barker Fitness, and one of the few voices in this space Jesse trusts to deliver straight answers. If you want practical, honest fitness advice from two dads who actually train—this one's for you PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Ebola is back — WHO Director-General heads to Congo as cases climb - New hepatitis B drug from GSK wipes out all signs of the virus in some patients - Mosquitoes are learning to love DEET — your bug spray may be losing its edge - The Enhanced Games promised a PED revolution — delivered surprisingly ordinary results - Do lying children grow up to be criminals? New study tracked 1,100 kids for 24 years Follow Ben Barker on Instagram. SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ , and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ FOLLOW US ON ALL PLATFORMS: - Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . - Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . The health and fitness show for everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.

Four in ten American adults — and half of adults under 50 — now get their health and fitness information from social media influencers. According to a landmark Pew Research study published this month, 16% of those influencers list ZERO credentials. No degrees. No certifications. No training. Just content, abs, and a follow button. This episode breaks down what the data actually shows, exposes the manipulative advice fitness consultants give new creators (take your shirt off, fire out content, build coaching funnels, sell $2,000 packages), and makes the case for why real fitness information can and should be free. Plus: why the U.S. is about to put a wellness influencer in charge of America's public health, and the heartwarming story of how a bakery, and its child narrators, are healing the internet. If you're tired of being sold to, lied to, and confused by people with no business giving you health advice — this one's for you. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Surgeon General issues new advisory on screen time for kids and teens — the limits will surprise you - CDC mobilizes international Ebola response after WHO declares public health emergency - Arts and culture engagement linked to slower biological aging — at the same rate as exercise - Drug overdose deaths decline for third straight year — 40,000 lives saved in two years - ACSM updates resistance training guidelines for first time in 17 years (and it's simpler than you think) SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ , and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ FOLLOW US ON ALL PLATFORMS: - Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . - Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . The health and fitness show for everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.

One in eight American adults have now tried a GLP-1 (Ozempic, Wegovy, Mounjaro, Zepbound). The drugs work—people lose 15-22% of their body weight in clinical trials. But new research published this month confirms what many suspected: 25-40% of that weight loss is muscle, not fat. That is catastrophic for long-term metabolic health, strength, and healthspan. This episode breaks down the latest meta-analysis, explains why muscle loss matters (it's not just vanity—muscle is your metabolic engine, structural support, and predictor of longevity), and offers five practical steps to preserve muscle if you're on or considering GLP-1s. If you're considering GLP-1s, on them currently, or have an aging parent using them—this is the conversation you need to hear. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Mayo Clinic’s AI detects pancreatic cancer up to 3 years before clinical diagnosis - Tick bite surge — early-season Lyme disease risk hits the Northeast - The simple at-home strength test JAMA Network Open just linked to longevity - The exact daily step count that prevents weight regain after dieting - GLP-1 muscle loss — the biggest health and fitness story of the week SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ , and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Take 30% all Batch THC/CBD edible products at ⁠⁠⁠hellobatch.com/strongerweekly⁠⁠⁠ and use code word STRONGERWEEKLY at checkout FOLLOW US ON ALL PLATFORMS: - Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . - Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . The health and fitness show for everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.

Most people think barbell back squats, conventional deadlifts, and wide-grip pull-ups are non-negotiable. They're not. Many of the most common exercises quietly wreck joints while safer alternatives deliver the same muscle activation with a fraction of the injury risk. This episode lays out the 8 riskiest exercises, backed by research, AND gives you safer swaps for each one. When it comes to fitness, you should choose smart exercises with high-return, with lower risk...especially as you age. If you're nearing 30 and want to stay strong, athletic, and durable for the next 50 years—this is your playbook. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - A deadly virus is spreading across continents—and dozens left the ship without being traced - RFK Jr. wants America off antidepressants—doctors say not so fast - Creatine is not just a gym supplement anymore—scientists are rethinking everything it does - Pew Research just mapped the wild west of health influencers—and the results are worth knowing - Your abs might be washing your brain—and scientists just figured out how SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ , and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Take 30% all Batch THC/CBD edible products at ⁠⁠hellobatch.com/strongerweekly⁠⁠ and use code word STRONGERWEEKLY at checkout FOLLOW US ON ALL PLATFORMS: - Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . - Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . The health and fitness show for everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.

Most people focus on program splits, exercise selection, and supplement stacks. They miss the six fundamental mistakes that actually matter: poor lifting skill, ego lifting, program hopping, chasing conflicting adaptations, overtraining without recovery, and eating more calories than they think. This episode breaks down the research on each mistake and offers a practical fix. Whether your fitness progress has stalled, or you're just starting out, this episode will help you avoid the top 6 fitness mistakes that most people make. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - AI just outperformed real doctors in the emergency room - Trump pulls surgeon general nominee—again—and names a new "Nation's Doctor" - Ozempic may cut heavy drinking by 40%—a new use for the blockbuster drug - The workout science your lazy side has been waiting for - A blueberry-sized brain implant for depression just got the FDA's green light to start trials SPONSORS/PRODUCTS I USE - 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.

Jesse and Justin are back for Ask Us Anything Vol. 11, tackling listener questions on cold plunge timing (does it blunt muscle growth?), protein on rest days, how to look good with your shirt off (not just clothed), essential supplements if you could only take three, meditation vs. breathwork (is it actually helping or just aspirational?), and when to tell your kids about your past mistakes. It's two dads being brutally honest about fitness, fatherhood, and fighting to be better than they were yesterday. PLUS THIS WEEK'S HEALTH & FITNESS NEWS - Rectal cancer is surging in people in their 30s and 40s—and doctors are calling it a crisis - RFK Jr. on the hot seat—measles is spreading and vaccination rates are slipping - Your morning coffee is doing more for your mood than you thought—and it's not the caffeine - Your heart rate is keeping a record—and it reveals whether your body clock is protecting you from diabetes - Firstborns earn more—and science finally knows why SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ , and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Take 30% all Batch THC/CBD edible products at ⁠hellobatch.com/strongerweekly⁠ and use code word STRONGERWEEKLY at checkout FOLLOW US ON ALL PLATFORMS: - Apple Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://apple.co/4at8Yhn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Stronger Weekly - YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Visit our website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . - Subscribe to our newsletter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . The health and fitness show for everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.