Stronger Weekly

Most fitness advice assumes you have time you don't. Between work, children, meals, and the rest of life, parents are told to optimize everything — then left feeling behind when they can't.

Britany Williams has a better starting point. A former Division I runner, certified fitness trainer, creator, and host of Filter Free Friday, Britany spent ten years in a high-pressure role at Under Armour before building a career focused on helping women pursue health without losing themselves. She joined Jesse for an honest conversation recorded just days before her second child was due.

They unpack her "consistency ladder," why scheduling workouts matters more than finding the perfect plan, and a family-food strategy she calls ingredient prepping, not meal prepping. They also get into guilt, sleep deprivation, the endless maintenance work of running a household, and setting real boundaries with our phones — how to keep moving forward without making every day another test of your discipline.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- WHO issues its first global guidance on childhood obesity, emphasizing family-centered lifestyle support

- A Virginia Tech trial finds ultra-processed meals can prompt different insulin and brain responses despite closely matched nutrition labels

- A JAMA Network Open study links higher daily step counts to fewer mental-health symptoms in adolescents

- A supervised diet-and-exercise program puts 54% of younger adults with type 2 diabetes into remission after 24 weeks

- A JAMA Pediatrics study links parents' device use to more missed toddler communication cues

TIMESTAMPS

0:00 - Cold Open & Intro

2:06 - Health Brief: WHO's First Childhood Obesity Guidance

4:03 - Same Label, Different Response

6:55 - Steps and Teen Mental Health

8:42 - 54% Diabetes Remission in 24 Weeks

10:42 - What Your Phone Costs Your Toddler

13:12 - Britany Williams Joins

14:24 - Which Pillar Gets Your Attention

17:16 - Ten Years at Under Armour

18:19 - Leaving Corporate for Coaching

24:00 - Showing the Hard Parts on Camera

28:37 - The Consistency Ladder

29:16 - Forget What's Optimal, Fix the Schedule

30:52 - Finding Your Time Leaks

32:40 - Non-Negotiables First

35:31 - How They Actually Feed the Family

36:32 - Ingredient Prepping, Not Meal Prepping

37:25 - The Plain Pasta Fallback

39:17 - The Guilt Over Not Doing More

40:33 - Adding Instead of Subtracting

42:48 - Protein, Creatine & Third-Party Testing

45:28 - Caught Not Taught in the Grocery Aisle

47:27 - The Back Half of the Day

49:21 - Your Laundry Can Wait

50:32 - Decoupling the Guilt and the Shame

51:38 - Maintenance vs. Forward Progress

53:11 - Why You Stay Up Too Late

54:52 - Taking Your Time Back

57:21 - Letting Your Kid See You Do It

1:00:08 - How Important Is Sleep, Really?

1:00:59 - The Asterisk for Parents

1:02:26 - Sleep Hygiene and the Brain Dump

1:06:24 - Same Wake Time, Every Day

1:07:39 - Jesse's Phone Rules

1:11:10 - The 20-Minute App Block

1:12:32 - Pick a Couple of Pillars

SPONSORS

- Nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube: https://youtube.com/@StrongerWeekly

- Our website and newsletter: https://strongerweekly.com/

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Strong parents raise strong kids.

Stronger Weekly is the health and fitness show for hardworking parents. Hosted by Jesse Carrajat, Stronger Weekly helps you get stronger, live healthier, raise great kids, and enjoy the ride along the way.

Here's what you can expect:

- Health & Fitness Headlines: The latest health news, research, and trends, broken down into what actually matters for you and your family.

- Fitness & Nutrition That Works: Practical, science-backed advice to build muscle, improve your health, and make the most of your limited time.

- Meaningful Conversations: Honest interviews with experts, parents, and everyday people about health, fatherhood, relationships, and life.

- Real Talk About Parenting: The challenges, lessons, and occasional chaos of raising kids while trying to become the best version of yourself.

- A Little Fun Along the Way: Humor, nostalgia, pop culture, and the occasional completely unnecessary debate about 1990s professional wrestling.

Jesse is a USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. Just a dad doing the work alongside you.

Take your health seriously. Take your responsibilities seriously. Don't take yourself too seriously.

Healthy habits are caught, not taught.

New episodes every Wednesday.

#StrongerWeekly #FitnessForParents #BusyMom #MealPrep #Postpartum

Two major studies landed this week on what screens are doing to kids — one tying smartphone ownership at 12 to eating disorder symptoms at 14, the other pooling data on 2.8 million children across 64 countries and finding lower grades, weaker language, and more anxiety across the board. Every parent listening already feels it. Almost none of us know what to actually do about it.

So Jesse sat down with his friend Will Stackable — co-founder and CMO of ArborXR, a VR company serving more than eighty Fortune 500s — who has spent ten years building the future and lives in a farmhouse outside Fort Collins with four kids under ten, no TV, no screens, and no Wi-Fi. This is his story honestly told: the moment on the floor with his son that started it, the year he threw out his smartphone entirely, why willpower was never enough, the firewalls he built instead, and what it gave his family. Then the part most people need — the version of this for a normal household that isn't about to rip out the router. How to talk to a kid about it. What to do this week. And what happens when they're teenagers and every friend has a phone.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Breast Cancer Awareness Month: 40 years of progress, and the free tool to know your own risk

- A 2,700-child study finds warm, consistent parenting beats everything else — and inconsistent discipline hurts most

- Creatine built muscle in adults 45 to 65 even without exercise in a new 12-week trial

- Smartphone ownership at 12 linked to a 67% higher risk of binge-eating symptoms by 14

- An umbrella review of 2.8 million kids finds screen time tied to lower grades and more anxiety

TIMESTAMPS

0:00 - Cold Open & Intro

1:27 - The Weekly Health Brief

1:38 - Breast Cancer Awareness Month

3:16 - Warm and Consistent: The Parenting Study

5:03 - Creatine Builds Muscle Without Exercise

7:58 - The Phone at 12

10:01 - 2.8 Million Kids: The Screen Review

11:28 - Will Stackable Joins

13:40 - Reading the Post: "Dad, Why Don't We Have Wi-Fi?"

17:34 - Why He Finally Wrote It

18:17 - A 90s Kid, Then a Phone at 16

20:42 - The Moment on the Floor With His Son

22:21 - A Year With No Smartphone

24:19 - Whack-a-Mole: Apps and Infinity Pools

27:25 - Solitude Deprivation

30:50 - Driving Back in Time

32:25 - Atoms Over Electrons

35:42 - Why Kids Need to Be Bored

39:03 - The Adjustment, and the Projector

43:24 - When Their Friends All Have Phones

48:36 - Caught, Not Taught

49:53 - From Avoidance to Love

52:08 - The Playbook for a Normal Family

57:27 - Outro

ABOUT WILL STACKABLE:

Co-founder and CMO of ArborXR, which manages VR and AR devices for more than eighty Fortune 500 companies. Previously sold SpringboardVR and Scissortail Media. Lives outside Fort Collins, Colorado with his wife and four kids.

Read the post that started this: linkedin.com/in/willstackable

If the eating disorder segment hit home, the National Alliance for Eating Disorders has a free helpline at allianceforeatingdisorders.com.

SPONSORS

- Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube Channel: https://youtube.com/@StrongerWeekly

- Visit our website and subscribe to our newsletter: https://strongerweekly.com/

______

The health and fitness show for parents in the trenches.

You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around.

Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life.

Every Wednesday, in about 30 minutes:

- Health headlines, translated into what to actually do

- Workouts that survive a sick kid and a 7am meeting

- Food for a family, not a bodybuilder

- The stuff nobody says out loud — the drink, the burnout, the mental load

- Experts who respect your time

Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you.

Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most.

Strong parents. Strong kids. New episodes every Wednesday.

#StrongerWeekly #ScreenTime #DigitalMinimalism #Parenting #KidsAndPhones

Tomorrow is October 1st, and Jesse is going to try to talk you into Sober October. Thirty-one days, no alcohol. Not because you have a problem — most people don't — but because the research on what one month off does to your body is better than most people realize, and almost nobody talks about it.

Five reasons, each backed by real studies, with Melissa West — who built a TikTok following by telling her own sobriety story honestly — reacting to what it actually felt like. You'll feel less anxious (the next-day dread is chemistry, and it compounds). You'll feel more rested (alcohol sedates you, then wrecks the second half of the night). You'll give your body a chance to heal (a UCL study of 94 drinkers found insulin resistance down 26%, blood pressure down 6%, and cancer-related growth factors down in one month — with no change to diet or exercise). You'll have better workouts (alcohol cuts muscle rebuilding after training by a quarter to a third). And you'll just feel... happier. Plus the part nobody expects: six months later, people are still drinking less. Even the ones who didn't finish.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Kratom: what parents need to know after two Ole Miss student deaths put it in the spotlight

- A study of 8.8 million adults finds no safe amount of ultra-processed food — every extra small serving raises risk

- Thirty years of exercise leaves you with more reserve at 64, and it's never too late to start

- Seven days of strength training shrinks fat cells before the scale moves

- Americans are drinking less for the first time since the pandemic, led by Gen Z and millennials

TIMESTAMPS

0:00 - Cold Open & Intro

2:14 - The Weekly Health Brief

2:27 - Kratom: What Parents Need to Know

5:07 - One Bag of Chips a Day

7:56 - Start Now, Cash In at 70

10:16 - Your Fat Cells Already Know

12:26 - America Is Drinking Less

15:31 - Melissa West Joins

17:48 - The Gray Area Drinker

20:43 - Going Public on TikTok

25:45 - Sober October, No-Nicotine November, Decaf December

27:53 - Reason 1: You'll Feel Less Anxious

36:43 - Reason 2: You'll Feel More Rested

43:30 - Reason 3: You'll Give Your Body a Chance to Heal

48:30 - Reason 4: You'll Have Better Workouts

53:00 - Reason 5: You'll Just Feel... Happier

57:00 - The Challenge

59:31 - Outro

THE 5 REASONS:

1. LESS ANXIOUS - Next-day anxiety is a chemical rebound (GABA drops, glutamate surges, cortisol spikes), and it compounds. A 1,192-person Sussex study found real gains in wellbeing after one month off.

2. MORE RESTED - Alcohol sedates you, then suppresses REM. Higher intake is linked to ~25% higher sleep apnea risk. 71% of Dry January participants slept better.

3. YOUR BODY HEALS - UCL study, 94 drinkers, one month: insulin resistance down 25.9%, blood pressure down ~6%, liver enzymes and cancer-related growth factors down.

4. BETTER WORKOUTS - Alcohol after training cuts muscle protein synthesis by 24-37%, raises cortisol, drops testosterone.

5. YOU'LL JUST FEEL HAPPIER - Six months later, people who took a month off are still drinking less. Even the ones who didn't finish.

ABOUT MELISSA WEST:

Content creator who built an audience on TikTok by sharing her sobriety story openly and honestly. She works with Oar Health. @melissarosewest

If you're concerned about your drinking, talk to your doctor. If you're in crisis, call or text 988.

SPONSORS

- Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube Channel: https://youtube.com/@StrongerWeekly

- Visit our website and subscribe to our newsletter: https://strongerweekly.com/

______

The health and fitness show for parents in the trenches.

You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around.

Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life.

Every Wednesday, in about 30 minutes:

- Health headlines, translated into what to actually do

- Workouts that survive a sick kid and a 7am meeting

- Food for a family, not a bodybuilder

- The stuff nobody says out loud — the drink, the burnout, the mental load

- Experts who respect your time

Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you.

Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most.

Strong parents. Strong kids. New episodes every Wednesday.

#StrongerWeekly #SoberOctober #QuitDrinking #SoberCurious #AlcoholFree

Gentle parenting. Strict parenting. Free-range, attachment, screen-free, let-them-be-bored. Every philosophy has a following and a comment section, and for parents, it can be overwhelming. Meanwhile teachers are reporting a generation of kids who can't handle boredom, can't hear the word no, and fall apart the first time something doesn't go their way.

Jesse sits down with Todd Sarner — a licensed marriage and family therapist, former Neufeld Institute faculty, and the author of The Calm & Connected Parent — for a 101 on what actually works. Why you don't have to be a perfect parent, and why perfectionists often struggle the most. What attachment science actually says, and the difference between a secure and an anxious kid. Todd's framework of connection, regulation, and guidance — and why your kids need you to be an alpha, calm, and aligned parent. Why the gentle-versus-strict pendulum on Instagram misses the point entirely. And Jesse gets honest about what happens inside him when three kids get loud at once.

Then it gets practical: a fifteen-second breathing reset you can do in the car with the kids in the back seat, why giving a hug bigger ends a meltdown faster, and how to fill your kid's tank before things go sideways. No perfect scripts. No shame. Just a proven, research-backed framework to help you raise happy, healthy kids in an anxious generation.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Six minutes of reading tied to a 68% drop in stress — and kids' reading is at a record low

- Over half of men in high-stress jobs report a private health problem, and it's reversible

- The 2026 school lunch report card: which states feed their kids best and worst

- ER visits for gambling nearly doubled after online sports betting expanded — mostly men and boys

- Twenty-four teachers on the modern parenting trends doing the most damage

TIMESTAMPS

0:00 - Cold Open & Intro

1:54 - The Weekly Health Brief: Six Minutes of Reading

3:30 - Stress and Men's Performance

6:28 - The School Lunch Report Card

8:16 - Gambling and the ER

11:16 - The Teachers Speak

13:25 - Todd Sarner Joins

13:56 - 22 Years and the Framework That Changed Everything

15:19 - What Attachment Science Actually Says

16:41 - You Don't Have to Be a Perfect Parent

19:32 - Present Over Perfect: Who Struggles Most

23:47 - Secure vs. Anxious Attachment

26:56 - When the Chaos Makes You Feel Like a Failure

32:15 - Regulation Comes First

35:09 - The Framework: Connection, Regulation & Guidance

40:34 - Alpha Parents: Not a Best Friend, Not a Dictator

42:20 - Gentle vs. Strict Is the Wrong Debate

45:39 - "There's No Such Thing as a Confident Five-Year-Old"

48:07 - Calm Parents and What Happens in Your Brain

52:06 - Aligned Parents: Getting on the Same Page

57:44 - Discipline Means Teaching

1:03:30 - The Stress Response Behind Parental Blowups

1:07:34 - 4-7-8 Breathing: The 15-Second Reset

1:13:05 - Why a Bigger Hug Ends the Meltdown Faster

1:17:32 - Filling Their Tank: Proactive Connection

1:24:40 - The First Step: Say No, Mean It, Stay Kind

1:26:51 - The Weathermaker: Todd's Book for Dads

1:29:03 - Outro: Repair Beats Perfection

WHAT WE COVER:

- Why perfection isn't the goal, and why perfectionist parents often struggle most

- What attachment science says kids need from us, and what a secure base looks like

- Todd's framework: connection, regulation, and guidance

- Alpha, calm, and aligned — the three conditions kids need from their parents

- Why gentle vs. strict is the wrong debate

- What's happening in your brain when you blow up, and a fifteen-second breathing reset

- Why "give it bigger" works better than holding back affection

- How to proactively fill your kid's tank before the meltdown

ABOUT TODD SARNER:

Licensed Marriage & Family Therapist, founder of Transformative Parenting, and former faculty member at the Neufeld Institute, where he was personally mentored by Dr. Gordon Neufeld. Author of The Calm & Connected Parent. 22+ years, 2,000+ families. And a dad.

Todd's book: The Calm & Connected Parent

Website: https://transformativeparenting.com

Free masterclass: https://masterclassforparents.com

If you or someone you know is struggling, the 988 Suicide and Crisis Lifeline is available 24/7 - call or text 988. For gambling help: 1-800-GAMBLER.

SPONSORS

- Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube Channel: https://youtube.com/@StrongerWeekly

- Visit our website and subscribe to our newsletter: https://strongerweekly.com/

______

The health and fitness show for parents in the trenches.

You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around.

Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life.

Every Wednesday, in about 30 minutes:

- Health headlines, translated into what to actually do

- Workouts that survive a sick kid and a 7am meeting

- Food for a family, not a bodybuilder

- The stuff nobody says out loud — the drink, the burnout, the mental load

- Experts who respect your time

Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you.

Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most.

Strong parents. Strong kids. New episodes every Wednesday.

#StrongerWeekly #Parenting #ParentingTips #GentleParenting #AttachmentParenting

Everywhere you look, the fitness world is selling extremes — train harder, do more, chase the most intense program on the feed. But for a busy adult trying to stay strong and capable around work and family, that's a recipe for burnout, not results. So what actually works, and lasts? This episode makes the case for functional fitness: training that builds a body that's useful for real life, not just for the mirror.

Jesse sits down with Jon Little, President and COO of REP Fitness, to break down what functional fitness really means, how it's evolved, where it fits among all the options out there, and why the way you train and the way you fuel your body can't be separated. It's a practical, no-hype conversation about building strength you can sustain for life — and the role good nutrition, like the kind Purist is built around, plays in making it possible.

If you've ever felt lost in the noise of programs, classes, and trends, this one gives you a clear, honest framework for choosing how to train.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- 63 longevity experts were asked what actually works for aging well — and the answer costs nothing

- New research on AI chatbots, teen loneliness, and the sense of "mattering"

- Why vaccine confusion is spilling over into newborn care, and what pediatricians want parents to know

- A University of Miami study maps alcohol's reach across a surprising range of cancers

- A single gene, male infertility, and the diet connection researchers didn't expect

TIMESTAMPS

0:00 - Intro

0:50 - The Weekly Health Brief

1:05 - What 63 Experts Say Actually Works for Aging

2:58 - AI Chatbots, Teens & the Loneliness Question

5:47 - Vaccine Confusion & the Spillover Effect

7:49 - Alcohol's Reach Across Cancer Types

9:31 - The Gene, the Diet & Male Infertility

11:56 - Meet Jon Little & REP Fitness

13:16 - What Is Functional Fitness?

16:05 - Why People Choose It Over Bodybuilding

19:35 - How Functional Fitness Evolved (and CrossFit's Role)

22:24 - CrossFit, Hyrox & Where the Styles Diverge

25:47 - Functional Fitness vs. Hypertrophy

29:00 - Layering In Accessory Work

32:12 - Do You Have to Go All-Out Every Session?

34:45 - Who Is Functional Fitness Actually For?

37:44 - What a Weekly Program Looks Like

42:08 - Starting at Home Without a Gym

47:29 - Transitioning From Traditional Strength Training

51:34 - How Training Ties Back to Nutrition

54:01 - Hydration: The Overlooked Variable

56:27 - Jon's Own Routine & the Mountain Test

1:00:24 - Where Fitness & Nutrition Are Heading

1:03:35 - Closing

WHAT WE COVER:

- What functional fitness really means (and what it doesn't)

- What it looks like in practice for everyday people

- How the approach has evolved from the 1960s through CrossFit to today

- Why functional fitness isn't the best tool for pure hypertrophy — and what to do about it

- How to layer accessory work onto a class-based program

- Where to start if you only have a garage and 45 minutes

- Why training and nutrition work as one system

- Protein timing, the anabolic window, and why hydration is the variable most people miss

ABOUT JON LITTLE:

President & COO of REP Fitness — one of the most respected names in strength and conditioning equipment.

SPONSORS

- Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube Channel: https://youtube.com/@StrongerWeekly

- Visit our website and subscribe to our newsletter: https://strongerweekly.com/

______

The health and fitness show for parents in the trenches.

You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around.

Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life.

Every Wednesday, in about 30 minutes:

- Health headlines, translated into what to actually do

- Workouts that survive a sick kid and a 7am meeting

- Food for a family, not a bodybuilder

- The stuff nobody says out loud — the drink, the burnout, the mental load

- Experts who respect your time

Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you.

Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most.

Strong parents. Strong kids. New episodes every Wednesday.

#StrongerWeekly #FunctionalFitness #CrossFit #RepFitness #StrengthTraining

Strength training. Functional training. VO2 max. Zone 2. Sprints. Every podcast tells you something different is the one thing you can't skip — and if you've got four hours a week and a job and kids, that's not guidance, that's noise. This episode is about cutting through it.

Ben Barker is back to take your questions. What to actually do with four hours a week. Whether the lower belly pouch is a fat problem or just how you're built. How to get your spouse moving without ending up in the doghouse. What a supplement stack looks like on fifty bucks a month. The honest verdict on intermittent fasting now that everyone's talking about meal timing. And a question from a dad whose third-grade daughter came home crushed after getting made fun of at school. Two dads, no script, nothing to sell you.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Why September may be a better fresh start than January, according to behavioral science

- Medical groups issue their own flu, COVID and RSV guidance to cut through the confusion

- Two separate studies find your liver runs on meal timing, not just what you eat

- Box breathing: the Navy SEAL stress tool you can learn in ten seconds

- What the evidence actually says about sleep training your baby

TIMESTAMPS

0:00 - Cold Open & Intro

1:18 - The Weekly Health Brief: The September Reset Is Real

2:47 - What to Do About Shots This Fall

6:12 - Your Liver Is Listening for the Dinner Bell

7:35 - Box Breathing

9:27 - Sleep Training: What the Evidence Says

12:27 - Listener Questions w/ Ben Barker

14:24 - Q1: Too Many Things — What Do I Actually Do? (Carol, Little Rock)

18:31 - Q2: The Lower Belly Pouch

23:43 - Q3: Getting Your Spouse Off the Couch (Rachel B., Spokane)

27:06 - Q4: The $50 Budget Stack (Tim)

31:34 - Q5: Intermittent Fasting (Sam, Flagstaff)

38:25 - Q6: The Bracelet

45:42 - Lightning Round

53:25 - Outro

THE QUESTIONS:

1. Strength, functional, VO2 max, Zone 2, sprints - I have four hours a week. What do I actually do?

2. I'm lean and abs show up top, but the lower belly pouch won't go. When do I accept that's how I'm built?

3. How do I get my husband working out without ending up in the doghouse?

4. I can't afford the full supplement stack. What does $50 a month look like?

5. Is there something real about fasting, or is it just a trick to eat fewer calories?

6. My third grader got made fun of for her bracelet. What would you have told her?

LIGHTNING ROUND:

Best athlete physique ever, most surprising physique, most overrated exercise, dumbest fitness gadget, the sport we hope our kids never play, and the best football movie of all time.

ABOUT BEN BARKER:

Founder of Ben Barker Fitness and a returning guest. One of the few voices in this space who'll give it to you straight - no sponsored spin, no course to sell.

SPONSORS

- Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube Channel: https://youtube.com/@StrongerWeekly

- Visit our website and subscribe to our newsletter: https://strongerweekly.com/

______

The health and fitness show for parents in the trenches.

You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around.

Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life.

Every Wednesday, in about 30 minutes:

- Health headlines, translated into what to actually do

- Workouts that survive a sick kid and a 7am meeting

- Food for a family, not a bodybuilder

- The stuff nobody says out loud — the drink, the burnout, the mental load

- Experts who respect your time

Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you.

Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most.

Strong parents. Strong kids. New episodes every Wednesday.

#StrongerWeekly #AskUsAnything #IntermittentFasting #Supplements #FitDad

You didn't miss the morning workout because you're lazy. You might just need better systems — and a different mindset for this busy season of life.

This episode lays out five tried-and-true strategies to win the day, so you can find the time and the energy to invest yourself in the areas of your life that matter most: your relationships, your health, and your happiness. Stop negotiating with yourself at 5am. Stop saying yes to everything. Stop sitting down every time you catch up with a friend. And stop believing the problem is discipline — it isn't. You don't need more discipline. You need fewer decisions.

We'll focus on setting priorities (and healthy boundaries), organizing yourself, maximizing your training, and of course proper rest. Along the way: why your chronotype is mostly genetics, what the phone in your gym bag is quietly costing you in reps, and why you can pay back sleep debt but you always pay interest.

None of it requires a new fitness app or additional time in the day. It just requires prioritization and a commitment to your health.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Meta reaches an $18 billion settlement with 47 states over teen social media addiction — and agrees to time caps, school-hour notification bans, and limits on like counts

- UCSF builds the largest molecular map of autism ever created, and finds hundreds of genetic forms funnel into a small number of shared protein hubs

- A new clinical trial finds keto beat Mediterranean and low-fat diets on liver health and prediabetes remission — but all three produced the same weight loss

- Nearly 1 in 2 US adults now wears a fitness tracker — here are the only three metrics that actually matter

- After 30 hours without sleep, 20 minutes of cycling did the same thing for memory as a 90-minute nap

TIMESTAMPS

0:00 - Cold Open: It's Not Discipline

1:53 - The Weekly Health Brief

2:13 - Meta's $18 Billion Settlement Over Teen Social Media

4:36 - The Largest Map of Autism Ever Built

6:18 - Keto Wins a Head-to-Head Clinical Trial

9:28 - The Only 3 Wearable Metrics That Matter

11:35 - 20 Minutes on a Bike vs. a 90-Minute Nap

14:28 - FEATURE: Why You Keep Missing Workouts

15:54 - Rule 1: Put First Things First (Covey & the Eisenhower Matrix)

23:58 - Rule 2: If It's Not on the Calendar, It Doesn't Exist

29:13 - Rule 3: Trade the Barstool for the Barbell

32:59 - Rule 4: Train Smart (Splits, Supersets, Put the Phone Down)

39:43 - Rule 5: Sleep — Pay the Debt, With Interest

45:22 - Recap & Closing: This Is a Season

THE 5 RULES:

1. PUT FIRST THINGS FIRST - Rank your priorities. Covey's Habit 3 and the Eisenhower Matrix. Your health lives permanently in "important but not urgent" — the box that never gets loud until it's a diagnosis.

2. IF IT'S NOT ON THE CALENDAR, IT DOESN'T EXIST - Block every priority, share the calendar with your spouse, use one task system, stop answering every ping. Implementation intentions are among the most replicated findings in behavior change.

3. TRADE THE BARSTOOL FOR THE BARBELL - Stop socializing sitting down. Walk-and-talks, calls on your feet, training with friends in the morning. The only tactic here that makes time instead of saving it.

4. TRAIN SMART - 45-60 minutes. Upper/lower or full body. Compounds. Superset to compress. Phone in the locker.

5. SLEEP - Chase your number, not the number. Chronotype is largely genetic. You can pay back sleep debt, but you pay interest.

SPONSORS

- Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube Channel: https://youtube.com/@StrongerWeekly

- Visit our website and subscribe to our newsletter: https://strongerweekly.com/

______

The health and fitness show for parents in the trenches.

You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around.

Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life.

Every Wednesday, in about 30 minutes:

- Health headlines, translated into what to actually do

- Workouts that survive a sick kid and a 7am meeting

- Food for a family, not a bodybuilder

- The stuff nobody says out loud — the drink, the burnout, the mental load

- Experts who respect your time

Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you.

Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most.

Strong parents. Strong kids. New episodes every Wednesday.

#StrongerWeekly #Productivity #TimeManagement #SleepDebt #FitDad

Parents: working hard, sleeping little, stressed out, with mouths to feed and schedules to manage — all while trying to eat halfway decent and get a little exercise in. This one's for you. Jesse is joined in studio by Connor Shehan, fit dad and VP of Nutrition at Rep Fitness, to answer listener questions about fitness, nutrition, and raising strong kids.

They get into how much protein you actually need and whether too much can hurt you, what the real difference is between a $20 and a $50 version of the same supplement, what supplements are appropriate for kids and which ones aren't, whether you should take creatine at all if you don't lift, whether full-body workouts actually work, and what five exercises Connor would pick if he could only do five for the rest of his life. Plus the question that hit hardest: a dad wrote in feeling guilty because he doesn't want to work out with his kids — the gym is his only time to himself. Is he wrong?

Then a rapid-fire agree-or-disagree round and a parenting pop quiz that goes somewhat off the rails. You'll love it.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Children who lose a parent are twice as likely to develop a mental health disorder — new data from more than 6,300 households

- The cereal box toy is back, and the reason why says something about screens

- Meta goes on trial in federal court over child safety and social media addiction

- Why some kids are wired for sound sensitivity — 15,728 kids and what the brain scans show

- Does supplement timing actually matter? What the evidence says

TIMESTAMPS

0:00 - Cold Open & Intro

1:03 - The Weekly Health Brief

1:11 - Losing a Parent & Kids' Mental Health

2:58 - The Cereal Box Toy Is Back

5:52 - Meta Goes on Trial Over Child Safety

7:44 - Why Some Kids Are Wired for Sound Sensitivity

9:54 - Does Supplement Timing Actually Matter?

11:32 - Connor Shehan Joins in Studio

13:26 - Q: $20 vs. $50 Supplements (Ryan, Sacramento)

16:23 - Creatine Doses, Gummies & Label Games

21:15 - Q: Can Too Much Protein Hurt You? (Marcus, Fort Collins)

28:51 - Q: Do Full-Body Workouts Actually Work? (Tony, Wichita)

34:41 - Q: Am I Wrong for Not Working Out With My Kids? (Anonymous Dad)

42:05 - Q: What Supplements Can I Give My Kids? (Steph, Boise)

46:33 - Q: Should You Take Creatine If You Don't Lift?

50:39 - Q: Five Exercises for the Rest of Your Life (Jenna, Tucson)

55:32 - Agree or Disagree

1:01:01 - Parenting Pop Quiz

1:13:57 - Top 3 Takeaways & Closing

ABOUT CONNOR SHEHAN:

Fit dad and VP of Nutrition at Rep Fitness and Purist Nutrition. Returning guest — his first appearance was a deep dive on supplements.

SPONSORS

- Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube Channel: https://youtube.com/@StrongerWeekly

- Visit our website and subscribe to our newsletter: https://strongerweekly.com/

______

The health and fitness show for parents in the trenches.

You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around.

Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life.

Every Wednesday, in about 30 minutes:

- Health headlines, translated into what to actually do

- Workouts that survive a sick kid and a 7am meeting

- Food for a family, not a bodybuilder

- The stuff nobody says out loud — the drink, the burnout, the mental load

- Experts who respect your time

Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you.

Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most.

Strong parents. Strong kids. New episodes every Wednesday.

#StrongerWeekly #FitDad #Protein #Supplements #Parenting

Hormone optimization is suddenly everywhere. Every clinic advertises it, every podcast pushes it, and the federal government just spent eighteen months quietly loosening the rules around testosterone therapy — culminating in the military announcing it will screen every service member over 30. Meanwhile most men have no idea what any of it means, whether it applies to them, or who is actually worth listening to.

Jesse sits down with Dr. Howard Aubert, a board-certified urologist who treats low testosterone and hormone replacement every day, for a genuine 101 course. What testosterone actually does, what "low" really means and why total versus free matters, the symptoms that bring men into his office, why guys in their twenties and thirties are showing up too, how to get properly tested, what treatment involves, the real trade-offs including fertility, and how to spot a clinic more interested in selling than treating. Jesse even reads his own bloodwork on air and gets a live read. No sales pitch, no shame, just the information you need to have a real conversation with your own doctor.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS

- Three minutes of sprinting changed more protective proteins than 90 minutes of moderate cardio

- Coffee drinkers had less body fat and more muscle at the same BMI in a 2,264-person study

- A court clears more than 3,000 social media addiction lawsuits against Meta, TikTok, Google and Snap

- The FDA loosens testosterone labels as the military begins screening troops over 30

TIMESTAMPS

0:00 - Cold Open & Intro

1:37 - The Weekly Health Brief

1:48 - Sprinting Beats 90 Minutes of Cardio

4:03 - Coffee, Body Fat & Testosterone

6:53 - 3,000 Social Media Addiction Lawsuits

9:45 - The Testosterone Rules Are Changing

12:40 - Dr. Howard Aubert Joins

13:18 - A Urologist Reacts to the New Rules

17:41 - What Testosterone Actually Does

18:51 - The Symptoms That Bring Men In

20:51 - Total vs. Free: What "Low" Really Means

25:32 - Why Testosterone Is Dropping Generation to Generation

29:47 - Depression, ADHD & Misdiagnosis

31:39 - Jesse Reads His Own Bloodwork

33:04 - Training to Raise Testosterone Naturally

36:47 - Can You Overtrain Your Hormones?

38:10 - Nutrition, Protein & Hydration

41:56 - Vitamin D and the Supplements That Matter

44:48 - How Often You Should Get Labs Drawn

46:57 - Getting a Full Lab Evaluation

48:05 - TRT: Injections, Topicals & The Real Side Effects

50:17 - HCG, Clomid & Enclomiphene Alternatives

51:49 - The New Oral Testosterone

52:31 - How He Decides Who Gets What

54:26 - Where to Find Dr. Aubert & Red Flags to Avoid

ABOUT DR. HOWARD AUBERT, MD:

Board-certified urologist in Brentwood, Tennessee. BS in Biology from Morehouse College; medical degree with High Honors from Meharry Medical College; general surgery internship and urology residency at the University of Iowa Hospitals and Clinics, where he was chief resident. He specializes in low testosterone, bioidentical hormone replacement, male infertility, and prostate health, with an additional focus on improving wellness through diet, nutrition, and helping patients understand what they're actually taking.

Follow Dr. Aubert: @dr.howard.aubert on Instagram | @howardthedoc on X

Website: https://drhowardaubert.com/

Low Testosterone: https://drhowardaubert.com/mens-health/low-testosterone/

WHAT WE COVER:

- What testosterone actually does beyond the obvious

- What "low testosterone" means clinically, and why total vs. free matters

- The symptoms that actually bring men into a urologist's office

- Why men in their 20s and 30s are showing up with low T

- The link between low testosterone and depression, anxiety and ADHD

- How to get properly tested and how often to draw labs

- Treatment options, realistic expectations, and the real trade-offs

- Fertility considerations before you start anything

- Alternatives to straight TRT: HCG, Clomid and enclomiphene

- What moves your hormones naturally, for free

- How to spot a clinic that's selling rather than treating

SPONSORS

- Get nutritional supplements that work as hard as you do: https://www.puristnutrition.com/#strongerweekly

- Build a world-class home gym with Rep Fitness: https://www.repfitness.com/#strongerweekly

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

FOLLOW US ON ALL PLATFORMS

- Apple Podcasts: https://apple.co/4at8Yhn

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

- YouTube Channel: https://youtube.com/@StrongerWeekly

- Visit our website and subscribe to our newsletter: https://strongerweekly.com/

______

The health and fitness show for parents in the trenches.

You care about your body. You care about your kids. You care about your career, your marriage, your faith, your friends — and there's not enough of you to go around.

Stronger Weekly is for the ones tired of parenting advice that ignores their health, and fitness advice that ignores their life.

Every Wednesday, in about 30 minutes:

- Health headlines, translated into what to actually do

- Workouts that survive a sick kid and a 7am meeting

- Food for a family, not a bodybuilder

- The stuff nobody says out loud — the drink, the burnout, the mental load

- Experts who respect your time

Hosted by Jesse Carrajat — USMC veteran, certified health and fitness coach, healthcare executive, and father of three. Not a guru. A parent doing the work alongside you.

Life is short. Let's spend it wisely — so we're still here, and still strong, when it matters most.

Strong parents. Strong kids. New episodes every Wednesday.

#StrongerWeekly #Testosterone #TRT #MensHealth #HormoneHealth

Nobody talks about parental burnout. Mortgages, careers, trying to be present for your kids — day after day after day. This episode breaks down what burnout actually is, the symptoms to look for, what happens if you ignore it, and five concrete moves to start pulling yourself out.