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

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The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let’s grow stronger, week by week.

Most people focus on program splits, exercise selection, and supplement stacks. They miss the six fundamental mistakes that actually matter: poor lifting skill, ego lifting, program hopping, chasing conflicting adaptations, overtraining without recovery, and eating more calories than they think. This episode breaks down the research on each mistake and offers a practical fix.

Whether your fitness progress has stalled, or you're just starting out, this episode will help you avoid the top 6 fitness mistakes that most people make.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- AI just outperformed real doctors in the emergency room

- Trump pulls surgeon general nominee—again—and names a new "Nation's Doctor"

- Ozempic may cut heavy drinking by 40%—a new use for the blockbuster drug

- The workout science your lazy side has been waiting for

- A blueberry-sized brain implant for depression just got the FDA's green light to start trials

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

FOLLOW US ON ALL PLATFORMS:

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The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let’s grow stronger, week by week.

Jesse and Justin are back for Ask Us Anything Vol. 11, tackling listener questions on cold plunge timing (does it blunt muscle growth?), protein on rest days, how to look good with your shirt off (not just clothed), essential supplements if you could only take three, meditation vs. breathwork (is it actually helping or just aspirational?), and when to tell your kids about your past mistakes.

It's two dads being brutally honest about fitness, fatherhood, and fighting to be better than they were yesterday.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Rectal cancer is surging in people in their 30s and 40s—and doctors are calling it a crisis

- RFK Jr. on the hot seat—measles is spreading and vaccination rates are slipping

- Your morning coffee is doing more for your mood than you thought—and it's not the caffeine

- Your heart rate is keeping a record—and it reveals whether your body clock is protecting you from diabetes

- Firstborns earn more—and science finally knows why

SPONSORS/PRODUCTS I USE

- Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, and use code word STRONGERWEEKLY for 20% off

- Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Bulletproof your drinking with Clutch; medication-assisted treatment from Oar Health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/OarStrength⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

- Take 30% all Batch THC/CBD edible products at ⁠hellobatch.com/strongerweekly⁠ and use code word STRONGERWEEKLY at checkout

FOLLOW US ON ALL PLATFORMS:

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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

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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.

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

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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

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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%.

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- Spotify Podcasts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://spoti.fi/3GAGVPJ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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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.

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The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let’s grow stronger, week by week.

Most people 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.

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The health and fitness show for everyday people.

Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.

Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.

Let’s grow stronger, week by week.

Most people 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.

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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.