Stronger Weekly
Altum Fitness
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The health and fitness show for real, everyday people. Each week, it breaks down health and fitness headlines and translates them into practical action. It features conversations with experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat, a USMC veteran, fitness coach, healthcare executive, and father of three.
Epizodes
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Why You're Always Tired (And How to Actually Fix Your Energy) 29.07.2026 28minYou 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 goTIMESTAMPS0:00 - Cold Open & Intro1:00 - The Weekly Health Brief1:18 - America's GLP-1 Use Quadruples2:44 - FDA Approves Lipfendra (First Oral PCSK9)4:17 - Oral Ketamine for Depression7:16 - Heavy TV Linked to Smaller Brain Structures9:14 - Heated Yoga Eases Depression11:23 - FEATURE: Why You're Always Tired13:28 - Cause 1: Sleep Debt & Social Jet Lag16:34 - Cause 2: The Blood Sugar Rollercoaster18:19 - Cause 3: The Wired-But-Tired Cortisol Loop20:27 - Cause 4: Dehydration & The Caffeine Mask22:16 - Cause 5: Screens & The Dopamine Problem25:27 - How They Interlock (Pull One Thread)26:16 - Top 3 Takeaways27:13 - Closing Quote & Sign-OffSPONSORS- 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/OarStrengthFOLLOW 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. -
Your Fitness Report Card: 5 Tests and the Benchmarks for Your Age 22.07.2026 38minMost 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' heartbeatsTIMESTAMPS0:00 - Cold Open & Intro1:07 - The Weekly Health Brief1:24 - Legionnaires' Outbreak: Second Death2:50 - The New Body Index Replacing BMI5:52 - Alzheimer's Blood Test Predicts Decline7:30 - Night Owls, Belly Fat & Meal Timing9:19 - Watching Live Sports Syncs Your Heartbeats10:57 - FEATURE: Your Fitness Report Card13:19 - 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 Takeaways37:19 - Closing Quote & Sign-OffSPONSORS- 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/OarStrengthFOLLOW 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. -
We Put 12 People on Creatine for 90 Days — Here's What Actually Happened (with Ashley Boyer) 15.07.2026 1h 2minCreatine 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 HERESPONSORS- 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/OarStrengthFOLLOW 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. -
Kids & Screen Time, Intermittent Fasting, & Blasting Lower Belly Fat (AUA w/ Ben Barker) 08.07.2026 55minJesse 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 knowABOUT 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: @benbarkerfitnessSPONSORS- 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/OarStrengthFOLLOW 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. -
Hyrox vs. CrossFit vs. Bodybuilding: Which Should YOU Do? 01.07.2026 34minShould 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 weekSPONSORS- 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 checkoutFOLLOW 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 -
5 Tips to Finally Lose Those Last 5 Pounds (Stubborn Fat Attack Plan) 24.06.2026 35minYou 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 NEWSMost TikTok sunscreen advice is accurate — but the misinformation is what goes viralHHS announces over $700 million to combat mental health, addiction, and homelessnessMillions take calcium and vitamin D for bones — a 154,000-person review finds little benefitOmega-3 supplements may not improve brain function — there's no pill that replaces the lifestyleHow intermittent fasting may shield the brain from chronic stressSPONSORS/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/OarStrengthFOLLOW 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. -
Do You Need a Dopamine Detox? How to Give Your Brain the Break It Needs 17.06.2026 41minIf 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 NEWSThe World Cup comes to America for the first time in 32 years — what it is, who's favored, and how to watchTop OB-GYN group breaks from the CDC with its own maternal vaccine scheduleThe largest-ever genetic study on anxiety proves it's biological — not a personal failingA new study recommends up to one drink a day — and reignites the alcohol debateLower dopamine may drive teen risk-taking — and it fades with ageSPONSORS/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/OarStrengthFOLLOW 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. -
Are You Training Hard Enough? (Hint: Probably Not) 10.06.2026 47minThe 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 ageSPONSORS/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/OarStrengthFOLLOW 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. -
Fitness for Busy Parents, Talking Nutrition with Kids & Real Supplement Stacks (AUA w/ Ben Barker) 03.06.2026 58minJesse 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 youPLUS 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 yearsFollow 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/OarStrengthFOLLOW 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 About Fitness Influencers (And Why You Shouldn't Trust Them) 27.05.2026 45minFour 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/OarStrengthFOLLOW 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. -
GLP-1s and Muscle Loss: What Ozempic Users Need to Know 20.05.2026 39minOne 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 weekSPONSORS/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 checkoutFOLLOW 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. -
Stop Doing These 8 Exercises (Safer Alternatives for Muscle Growth) 13.05.2026 1h 7minMost 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 howSPONSORS/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 checkoutFOLLOW 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 Top 6 Fitness Mistakes (And How to Fix Them) 06.05.2026 48minMost 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 trialsSPONSORS/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/OarStrengthFOLLOW 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. -
Look Good Naked, Cold Plunge Science, Top 3 Supplements, and Sober Friendships (AUA Vol. 11) 29.04.2026 1h 7minJesse 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 whySPONSORS/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 checkoutFOLLOW 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. -
Big Pharma vs. Addiction Recovery: Investigative Journalist Exposes the Truth | Ben Westhoff 22.04.2026 58minBen 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 NEWSTrump signs executive order to fast-track psychedelic drug researchWorking out at the wrong time may be costing your heartIt's not the fast that extends your life—it's what happens when you eat againE-bikes and e-scooters are landing more people in the neurosurgery unitHarvard just proved humans are still evolving—faster than we thoughtFOLLOW 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. -
When Exercise Becomes Unhealthy: Therapist & Strength Coach Laura Gordon Explains 15.04.2026 1h 18minCan 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 lowSPONSORS/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/OarStrengthFOLLOW 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. -
How to Protect Your Kids Online: Social Media Safety After Landmark Meta Ruling 08.04.2026 54minLast 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 schemeSPONSORS/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/OarStrengthFOLLOW 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. -
Meta & YouTube GUILTY: What The Verdict Means for Your Kids & Big Tech 01.04.2026 38minOn 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/OarStrengthBONUS: 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. -
Strength Training vs. Cardio, TRT for Men Over 40, and Faith & Fitness (AUA) 25.03.2026 50minEvery 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 patientsWant 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/OarStrengthFOLLOW 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. -
How to Lose Fat in 30 Days (The System That Actually Works) 18.03.2026 43minMost 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/OarStrengthFOLLOW 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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