Afleveringen
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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.
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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.
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Zijn er afleveringen die ontbreken?
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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.
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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.
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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.
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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.
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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.
-
Ben Westhoff is an investigative journalist, bestselling author of "Fentanyl, Inc.", and filmmaker behind the new documentary "Antagonist". He was the first reporter to go undercover in a Chinese fentanyl lab, and his work has advised top government officials. His new film exposes how naltrexone—a life-saving addiction medication—has been systematically suppressed by big-money interests. The stakes: 80,000 opioid deaths and 140,000 alcohol deaths annually in the U.S.
Ben breaks down why methadone clinics keep patients tethered to daily visits (and keep them addicted), how the methadone lobby admitted on camera they're "financially disincentivized" from offering naltrexone, why naltrexone works for both opioid and alcohol addiction (and how it's different from methadone), the Sinclair Method vs. daily dosing, Jesse's personal experience using naltrexone to moderate drinking, and Percy Menzies—the "salty contrarian" fighting for naltrexone access.
- Explore Ben Westhoff's work here.
- Check out his new film, Antagonist, here.
SPONSORS/PRODUCTS I USE
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
- Take 30% all Batch THC/CBD edible products at hellobatch.com/strongerweekly and use code word STRONGERWEEKLY at checkoutPLUS, THIS WEEKS HEALTH AND FITNESS NEWS
Trump signs executive order to fast-track psychedelic drug research
Working out at the wrong time may be costing your heart
It's not the fast that extends your life—it's what happens when you eat again
E-bikes and e-scooters are landing more people in the neurosurgery unit
Harvard just proved humans are still evolving—faster than we thought
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.
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Can exercise be unhealthy? Laura Gordon knows firsthand. She's a licensed therapist, strength coach, and PhD student at Clemson studying stress dysfunction and maladaptive coping. Today, she's researching how trauma rewires the brain and why PTSD diagnostic criteria need an overhaul.
Laura breaks down stress dysfunction vs. PTSD, how exercise can become maladaptive coping (anger release, physical pain to avoid emotional pain), the role of genetic and epigenetic predispositions in addiction and mental health, pseudoscience in women's fitness (what actually works vs. what sells), and her mission to reshape how America approaches physical and mental health.
Follow Laura on Instagram here.
PLUS THIS WEEK'S HEALTH & FITNESS HEADLINES:
• Two-week social media detox reverses years of mental decline
• Americans are hitting the gym more than ever
• Never been married? Your cancer risk may be higher
• Exercise and sleep protect your brain from dementia
• U.S. fertility rate hits another record low
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.
-
Last week, a California jury found Meta and YouTube liable for social media addiction. This week, Kaylin Peete from the Family Online Safety Institute (FOSI) delivers the solutions parents need. FOSI is a nonprofit that partners with Apple, Google, TikTok, Roblox, and other major tech companies to translate research into practical tools for families—reaching over 300,000 parents globally.
Kaylin breaks down Australia's under-16 social media ban (and whether the U.S. should follow), FOSI's "7 Steps to Good Digital Parenting" framework, how to balance screen time without tech anxiety, what parental controls actually work, age-appropriate guidelines for toddlers through teens, how teens are using generative AI, and why working collaboratively with tech companies matters. This isn't fear-mongering—it's actionable advice parents can use today.
- Visit the FOSI website here.
- Get digital parenting tips/resources here.
PLUS This Week's Health & Fitness Headlines:
- Exercise harder (not just longer) to cut disease risk
- BMI gets it wrong for over one-third of adults
- The wellness world waits on RFK Jr.'s promised peptide changes
- CDC pauses lab testing for rabies and monkeypox
- Feds arrest eight in $50 million hospice fraud scheme
SPONSORS/PRODUCTS I USE
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
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.
-
On March 25, 2026, a California jury found Meta and YouTube liable for social media addiction, ordering them to pay $6 million in damages. It's the first time platforms have been ruled defective products based on design—not content. Over 2,000 similar lawsuits are pending. One day earlier, Meta was hit with a $375 million verdict in New Mexico for failing to protect children from predators.
Jesse breaks down the trial, the internal documents proving Meta knew Instagram harmed kids under 13, how the companies defended themselves, whether it's parents' responsibility or the platforms', and what's next globally.
Countries like Australia, Spain, and France are banning social media for minors. This is Big Tech's Big Tobacco moment.
SPONSORS/PRODUCTS I USE
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
BONUS: THIS WEEK'S HEALTH & FITNESS NEWS
- IOC bans biological males from women's Olympic events starting 2028, new
- COVID variant "Cicada" spreading in 25 states
- Major study finds stress doesn't cause cancer
- Morning exercise lowers diabetes risk more than evening workouts
- Study finds gut bacteria may boost muscle strength by 30%.
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.
-
Every month, we answer your real health & fitness questions.
This month: cardio versus strength training, testosterone replacement therapy for men over 40, alcohol’s impact on your fitness goals, lost identity as a dad, and whether caring about your body is vain as a Christian.
These aren’t hypothetical questions. These are real asks from real people trying to stay fit, stay healthy, and stay grounded while juggling careers, families, faith and more.
BONUS: This Week’s Health & Fitness News
This episode also includes our weekly health and fitness news segment covering:
• 2026 World Happiness Report: Finland wins for the 9th year, but young people in the West are getting less happy fast—social media is the culprit
• New strength training guidelines: Just two 30-minute sessions per week is enough to build muscle—you don’t need fancy equipment or to train to failure
• Federal judge blocks vaccine schedule changes: CDC’s reduction from 17 to 11 childhood vaccines ruled “arbitrary and capricious”
• MIND diet slows brain aging by 2.5 years—berries and poultry protect your brain, sweets and fried food accelerate decay
• New cholesterol guidelines: Go lower, start sooner—LDL target below 55 for heart disease patients
Want to skip straight to the Q&A? Follow the timestamps and skip forward.
SPONSORS/PRODUCTS I USE
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
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.
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Most people fail fat loss because they don’t have a system.
They crash diet for two weeks, overtrain, and quit the moment it gets uncomfortable. Then they start over and repeat the cycle, never truly achieving the physique they want.
I’m 30 days out from a Florida trip with my family. I need to get lean. And I’m not guessing—I’m running the exact protocol I use every time I need to strip body fat and keep muscle.
This episode breaks down the system: a 500-calorie daily deficit tracked with an AI app, a 35/30/35 macro split prioritizing protein for muscle preservation, strategic carb timing around training, an 8am-6pm time-restricted eating window that becomes a hard rule during cuts, and the mental discipline to skip dinner if I overshoot calories during the day.
On the training side, I’m maintaining strength without chasing PRs in a deficit, running Zone 2 cardio at higher intensity for the same duration, adding Zone 5 intervals once per week for metabolic boost, and using supersets to shorten sessions while maintaining volume. Daily weigh-ins give me feedback—not emotion—and I’m increasing NEAT with weighted vest walks and more steps throughout the day to burn extra calories without adding gym time.
The people who get lean and stay lean don’t have better genetics. They have a repeatable system and the willingness to do hard things when most people won’t. There’s a reason barely anyone has a six-pack—it requires discipline, and a program, most people aren’t willing to sustain.
This is a real, repeatable protocol built on calorie deficits, strategic training adjustments, daily feedback loops, and the mental game required to execute. Let’s get it DONE!
SPONSORS/PRODUCTS I USE
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
FOLLOW US ON ALL PLATFORMS
- 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.
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Most people have NO idea just how helpful, and versatile, chiropractic medicine is.
In this episode, I sit down with Dr. Dan Wallis—chiropractor, father, and founder of Elevate Chiropractic in Fort Collins, Colorado—to explore the parts of chiropractic care most people have never heard of.
Dr. Dan treats newborns with colic. He works with pregnant women preparing for labor. He optimizes nervous systems for student D1 athletes at CSU. And yes, he helps people recover from injury and manage chronic pain.
This episode will teach you chiropractic care is all about optimizing the nervous system so your body can recover, train, and perform optimally.
We cover the various proven applications of chiropractic care (pediatrics, newborn, prenatal, sports, general), and provide practical steps you can take to get the help you need...and deserve.
If you’ve ever wondered whether chiropractic care could help you, your kids, or your pregnant wife—this episode breaks it all down.
BONUS: This Week’s Health & Fitness News
This episode also includes our weekly health and fitness news segment covering:
• Ozempic for addiction? New study shows GLP-1 drugs reduce opioid, cocaine, nicotine, and alcohol use by 18-25%
• Your toddler’s diet may be shaping their behavior—ultra-processed foods linked to anxiety, aggression, hyperactivity
• Brain scans reveal ADHD isn’t one condition—two distinct subtypes identified
• South Carolina measles outbreak nears 1,000 cases
• Science confirms what AA always said—spiritual practices reduce substance use by 13-18%
CONNECT WITH DR. DAN WALLIS:
• Instagram: @drdanwallis / @elevatechiro
• Practice: Elevate Chiropractic (Fort Collins, CO) - elevatetolife.com
• His wife’s account for great parenting and women’s health guidance: @mama_for_health
SPONSORS/PRODUCTS I USE- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
FOLLOW US ON ALL PLATFORMS
- 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 dads are trying to figure out how to stay fit while juggling work, kids, and everything else. But here’s the problem: They’re either chasing programs designed for 22-year-olds with unlimited time, or they’re settling for watered-down “quick workout” BS that doesn’t actually work.
And even when they find something that fits their schedule, they’re still dealing with the bigger question: How do you balance fitness with being a present husband, a good father, and growing in your faith?
In this episode, I sit down with Ben Barker—coach, fitness content creator, husband, and father—to break down what actually works for busy dads who want to build strength, stay healthy, and show up for their families.
Here’s what we cover:
Ben’s 3-day full-body training split for busy dads: strength day, hypertrophy day, and athletic day
Why full-body workouts make the most sense for fathers with limited time
How to program cardio without sacrificing strength
Nutrition for busy parents: Ben’s simple approach—hit your protein target first, then split the rest between fats and carbs
The two biggest struggles Ben’s coaching clients face
Why community matters more than you think
The phone addiction problem: and how he fixed it
Why Ben decided to start posting about his faith on social media, even if it meant losing followers
BONUS: This Week’s Health & Fitness News
This episode also includes our weekly health and fitness news segment covering:
• Doomscrolling is wrecking your sleep—38% of adults say late-night news makes sleep worse
• Junk food in childhood rewires your brain
• What is glyphosate, and why is it suddenly in the news?
• Exercise after cancer diagnosis linked to longer survival
• The 5 a.m. myth—why waking early won’t make you successful
Want to skip straight to the Ben Barker interview? Follow the timestamps and skip forward.
SPONSORS
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
CONNECT WITH BEN BARKER:
• Instagram: @benbarkerfitness
• Coaching: DM Ben on Instagram for 1-on-1 coaching and programs
FOLLOW US ON ALL PLATFORMS
- Apple Podcasts: https://apple.co/4at8Yhn
- 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, 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.
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Every week, millions of people turn to the internet to ask basic, but important fitness questions online.
Questions like: “Can I do cardio and lift weights on the same day?” Or “Should I be tracking macros?” Or “How do I know if I’m sore or injured?”
They’re the questions everyone has when they’re starting out. They’re just afraid to ask them.
In this episode, I’m pulling real questions from Reddit’s r/Fitness “Moronic Monday” thread—a weekly forum where 12+ million members ask the beginner questions they’re too afraid to ask elsewhere. And I’m answering them.
Here’s some of what we cover:
Cardio vs. strength training: Can you do both on the same day? How much cardio is too much if you’re trying to build muscle?
Sore vs. injured: How to tell the difference and when to take time off
Squat rack etiquette: Why doing bicep curls in the squat rack is bad gym citizenship (yes, this is a real question)
Tracking macros: Should you track every gram? Or is there a better way to structure your nutrition?
Essential supplements: The only 3 supplements worth taking for muscle building and overall health (creatine, whey protein, omega-3)
Whether you’re a complete beginner or you’ve been training for years and just want confirmation you’re doing it right—this episode is for you.
BONUS: This Week’s Health & Fitness News
This episode also includes our weekly health and fitness news segment covering:
• Meta CEO Mark Zuckerberg testifies in Instagram addiction trial—internal docs reveal platform designed to maximize teen engagement
• Intermittent fasting doesn’t work for weight loss (Cochrane review challenges the hype) • Stanford researchers develop “universal vaccine” for colds, flu, COVID, and allergies—tested in animals, human trials next
• FDA-approved alcohol medications exist (naltrexone, acamprosate)—but only 2% of Americans with alcohol use disorder receive them
• Does sex before competition hurt athletic performance? New research says no (and might even help)
Want to skip straight to the Reddit Q&A? Follow the timestamps and skip forward.
SPONSORS
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Upgrade to natural, high-quality male-grooming products at www.basedbodyworks.com, and use code word STRONGERWEEKLY for 20% off
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
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.
Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews.
Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You’ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.
Give us 45 minutes each week, and we’ll help you grow stronger, week by week.
#StrongerWeekly
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After 40, your body changes. Muscle loss accelerates. Recovery takes longer. Injuries don't heal like they used to.
Most people over 40 fall into one of two traps: Either they ignore the biological reality and grind themselves into injury, or they assume they're broken down and settle for watered-down "everything workouts."
Both approaches fail.
In this episode, you'll learn the science-backed approach to building muscle after 40—what actually works for maintaining strength, minimizing injury, and training for longevity.
Here's what we cover:
The biological truth about training after 40: sarcopenia, recovery decline, and why exercise selection becomes criticalThe 6 movement patterns you need every week for balanced, bulletproof trainingWhy isolation exercises matter MORE as you age (and how to use them intelligently)The shift from heavy weight to moderate rep ranges—and how to measure progress without chasing 1RM PRsWhich exercises to avoid (ballistic movements, risky shoulder positions, heavy barbell lifts that stress aging joints)The 4 biggest training mistakes derailing your progressRapid-fire nutrition and supplement recommendations: protein targets, creatine, fish oil, and alcohol limitsWhether you're entering your 40s or deep into middle age and wondering if you're doing it right—this episode cuts through the noise and shows you what works.
BONUS: This Week's Health & Fitness News
This episode also includes our weekly health and fitness news segment covering:
WHO confirms GLP-1 drugs work (Tirzepatide: 16% weight loss, Semaglutide: 11%)Genetics account for 55% of lifespan differences (new Science study)Caffeinated coffee linked to 18% lower dementia risk (Harvard/JAMA)Bodies compensate for exercise calories (Duke metabolic study)Strength training during dieting preserves muscle mass (Tel Aviv University)Want to skip straight to the muscle-building deep dive? Follow the timestamps and skip forward.
SPONSORS
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
FOLLOW US ON ALL PLATFORMS
- 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.
Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews.
Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You’ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.
Give us 45 minutes each week, and we’ll help you grow stronger, week by week.
#StrongerWeekly
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Your weekend health and fitness news briefing.
We break down the health and fitness headlines that matter for busy people who want to stay informed without the noise.
In less than 5 minutes.
This week's coverage:
GLP-1 medications: WHO confirms major weight loss results—and what the patent expiration means for pricesExercise and depression: 79,000-participant study finds aerobic exercise rivals medicationCaffeine and dementia: Harvard's 43-year study reveals the protective nature of coffeeStrength training and weight loss: Why resistance training during calorie restriction winsLongevity genetics: New research doubles previous estimates of hereditary lifespan factorsWant the full deep-dive? New episodes of Stronger Weekly drop every Wednesday with weekly deep dives, interviews, and health & fitness news coverage.
Subscribe so you never miss one.
SPONSORS
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
FOLLOW US ON ALL PLATFORMS
- 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.
Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews.
Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You’ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.
Give us 45 minutes each week, and we’ll help you grow stronger, week by week.
#StrongerWeekly
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A majority of Americans are dehydrated, while three out of four drink less than 3 cups of water per day. That means YOU are statistically likely to be chronically dehydrated, and you probably didn't realize it.
And if you’re busy, active, or dealing with stress? The odds are even worse.
In this episode, I break down:
What hydration actually means—and why drinking water alone isn’t enough
The hidden cost of dehydration: brain fog, mood swings, headaches, poor sleep, and reduced physical performance
Why thirst is a terrible indicator (and what to use instead)
The altitude factor: How elevation changes your hydration needs
What’s actually dehydrating you: alcohol, stress, caffeine, and more
The exact protocol: How much water, when to drink it, and when you need electrolytes
My personal hydration and supplement system that eliminated migraines and improved cognitive performance
Whether you’re dealing with brain fog, headaches, mood swings, poor sleep, or just feel like you’re not performing at your best—this episode will show you how proper hydration might be the missing link.
BONUS: This Week’s Health & Fitness News (First 10 Minutes)
This episode also includes our weekly health and fitness news segment covering:
• White House launches TrumpRx.gov—discounted prescription drugs (but should you use it?)
• 30 controllable cancer risk factors—new WHO study finds 40% of cancers are preventable
• AMA reverses position on gender-affirming surgery for minors
• Pink noise may actually harm sleep quality—new study challenges sound machines
• The rise of “Daylife”—how Gen Z is replacing nightlife with fitness-based socializing
Want to skip straight to the hydration deep dive? Follow the timestamps and skip forward.
SPONSORS
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
FOLLOW US ON ALL PLATFORMS
- 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.
Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews.
Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You’ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.
Give us 45 minutes each week, and we’ll help you grow stronger, week by week.
#StrongerWeekly
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What if 3 minutes of cold water could replace your evening drink?
In this episode, I share my 6-month journey with cold plunging—and how it completely changed my ability to transition from work stress to being present with my kids.
I didn't start cold plunging for mental health. I started for the "bro science" stuff—testosterone, recovery, optimization. But what I discovered was something far more powerful: a tool that reduced my anxiety, helped me regulate my nervous system, and significantly reduced my alcohol cravings.
Here's what we cover:
- The neuroscience of why cold plunging works for stress and anxiety
- How cold water affects the same brain receptors as alcohol (and why that matters)
- My exact evening ritual for transitioning from work mode to dad mode
- How to start cold plunging without expensive equipment
- The surprising connection between the vagus nerve and stress regulation
- My 6-month results: testosterone, VO2 max, sleep quality, and mental health
Whether you're struggling with stress, trying to moderate your drinking, or just looking for a tool to help you be more present with your family—this episode is for you.
📰 BONUS: This Week's Health & Fitness News (First 15 Minutes)
This episode also includes our weekly health and fitness news segment covering:
- Landmark social media trial against Meta and YouTube—could reshape platforms for kids
- 3,000+ lawsuits against weight-loss drug makers over serious side effects
- Surgeons performing operations from 1,700 miles away with robotic technology
- Chicago's United Center becomes first major arena to sell THC drinks
- Your Winter Olympics preview—Milano Cortina 2026 kicks off next week
Want to skip straight to the cold plunge deep dive? Jump to timestamp 17:00.
SPONSORS
- Get nutritional supplements that work as hard as you do: www.puristnutrition.com
- Build a world-class home gym with Rep Fitness: www.repfitness.com
- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: https://bit.ly/OarStrength
FOLLOW US ON ALL PLATFORMS
- 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.
Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews.
Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You’ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.
Give us 45 minutes each week, and we’ll help you grow stronger, week by week.
#StrongerWeekly
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