Stronger Weekly
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.
Episodes
Your Fitness Report Card: 5 Tests and the Benchmarks for Your Age
Most people have no idea how fit they actually are. They guess, they compare themselves to the guy at the squat rack, or they measure against who they were at 25 — and then coast for years assuming they're fine. This episode replaces the guessing with five real tests exercise physiologists use, plus the exact benchmark you should be hitting at your age.You'll get your numbers on VO2 max, p
We Put 12 People on Creatine for 90 Days — Here's What Actually Happened (with Ashley Boyer)
Creatine is one of the most researched supplements on earth — and also one of the most hyped, doubted, and misunderstood. So instead of arguing about it, REP Fitness ran the experiment: they took 12 people who had never touched creatine, held their training steady, and tracked everything for 90 days. This episode unpacks exactly what happened.Jesse sits down with Ashley Boyer — Editor-in-Chief at
Kids & Screen Time, Intermittent Fasting, & Blasting Lower Belly Fat (AUA w/ Ben Barker)
Jesse and Ben Barker are back for an Ask Us Anything, tackling the real-life questions busy parents and lifters are actually asking: how much screen time to allow your kids (now that even the government is warning about it), how to unwind at night without reaching for a drink, how to finally lose the stubborn lower-belly pooch that won't budge, whether the Presidential Fitness Test's retur
Hyrox vs. CrossFit vs. Bodybuilding: Which Should YOU Do?
Should you try Hyrox? Is CrossFit actually good for you? Should you just run a bodybuilding split? With a hundred ways to train and only a few hours a week to spend, the hard part isn't effort — it's choosing where to put it. This episode cuts through the noise.Jesse grades the biggest training styles — Hyrox, CrossFit, traditional bodybuilding, and hybrid training — with actual letter gra
5 Tips to Finally Lose Those Last 5 Pounds (Stubborn Fat Attack Plan)
You spent the spring trying to dial it in — then work, stress, and life got in the way. Now summer's here and you're a few pounds short of revealing the work you put in. It happens to almost everyone, and those last five pounds are always the most stubborn. But it is not too late.This episode is a tight, practical playbook: tighten your calorie deficit (and why you're probably eating m
Do You Need a Dopamine Detox? How to Give Your Brain the Break It Needs
If nothing feels satisfying anymore — if you need your phone, your coffee, your drink, and your scroll just to feel normal — your dopamine system may be out of balance. And you're not broken. You're over-stimulated.This episode separates the real science from the viral nonsense. The dark-room "dopamine detox" is a myth — you can't drain a molecule your brain makes to keep you
Are You Training Hard Enough? (Hint: Probably Not)
The truth most fitness shows won't tell you: we're overestimating both how MUCH and how HARD we train. We think we're training. We're really just moving. Statistically speaking, only 24% of American adults meet the federal exercise guidelines. This episode breaks down what "training hard" actually means for strength versus cardio, why vigorous intensity is non-negotiable
Fitness for Busy Parents, Talking Nutrition with Kids & Real Supplement Stacks (AUA w/ Ben Barker)
Jesse and Ben Barker are back for an Ask Us Anything together, tackling listener questions on how much time busy parents really need to train (the realistic minimum), how to talk about nutrition with your kids without giving them food complexes, what's actually in their supplement stacks (no sponsored answers), how much weekly time it takes to check every fitness box (strength, muscle, cardio,
The Truth About Fitness Influencers (And Why You Shouldn't Trust Them)
Four in ten American adults — and half of adults under 50 — now get their health and fitness information from social media influencers. According to a landmark Pew Research study published this month, 16% of those influencers list ZERO credentials. No degrees. No certifications. No training. Just content, abs, and a follow button.This episode breaks down what the data actually shows, exposes the m
GLP-1s and Muscle Loss: What Ozempic Users Need to Know
One in eight American adults have now tried a GLP-1 (Ozempic, Wegovy, Mounjaro, Zepbound). The drugs work—people lose 15-22% of their body weight in clinical trials. But new research published this month confirms what many suspected: 25-40% of that weight loss is muscle, not fat. That is catastrophic for long-term metabolic health, strength, and healthspan.This episode breaks down the latest meta-
Stop Doing These 8 Exercises (Safer Alternatives for Muscle Growth)
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 fi
The Top 6 Fitness Mistakes (And How to Fix Them)
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 p
Look Good Naked, Cold Plunge Science, Top 3 Supplements, and Sober Friendships (AUA Vol. 11)
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
Big Pharma vs. Addiction Recovery: Investigative Journalist Exposes the Truth | Ben Westhoff
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
When Exercise Becomes Unhealthy: Therapist & Strength Coach Laura Gordon Explains
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, ph
How to Protect Your Kids Online: Social Media Safety After Landmark Meta Ruling
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 br
Meta & YouTube GUILTY: What The Verdict Means for Your Kids & Big Tech
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.Jes
Strength Training vs. Cardio, TRT for Men Over 40, and Faith & Fitness (AUA)
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 gr
How to Lose Fat in 30 Days (The System That Actually Works)
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 a
What You Don’t Know About Chiropractic Care (Pediatrics, Prenatal, Sports)
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 sys
Faith, Fitness, and Fatherhood (A Dad's Guide to Winning at Life)
Most dads are trying to figure out how to stay fit while juggling work, kids, and everything else. But here’s the problem: They’re either chasing programs designed for 22-year-olds with unlimited time, or they’re settling for watered-down “quick workout” BS that doesn’t actually work.And even when they find something that fits their schedule, they’re still dealing with the bigger question: How do
Answering Beginner Fitness Questions from the Internet
Every week, millions of people turn to the internet to ask basic, but important fitness questions online. Questions like: “Can I do cardio and lift weights on the same day?” Or “Should I be tracking macros?” Or “How do I know if I’m sore or injured?”They’re the questions everyone has when they’re starting out. They’re just afraid to ask them.In this episode, I’m pulling real questions from Reddit’
The Smart Way to Build Muscle After 40 (Avoid These Mistakes)
After 40, your body changes. Muscle loss accelerates. Recovery takes longer. Injuries don't heal like they used to.Most people over 40 fall into one of two traps: Either they ignore the biological reality and grind themselves into injury, or they assume they're broken down and settle for watered-down "everything workouts."Both approaches fail.In this episode, you'll learn the
Weekend Health Update: GLP-1 Breakthrough, Exercise vs. Depression, Caffeine & Dementia | Feb 15
Your weekend health and fitness news briefing. We break down the health and fitness headlines that matter for busy people who want to stay informed without the noise.In less than 5 minutes. This week's coverage:GLP-1 medications: WHO confirms major weight loss results—and what the patent expiration means for pricesExercise and depression: 79,000-participant study finds aerobic exercise rivals
Why Most People Are Dehydrated (And How to Fix It)
A majority of Americans are dehydrated, while three out of four drink less than 3 cups of water per day. That means YOU are statistically likely to be chronically dehydrated, and you probably didn't realize it. And if you’re busy, active, or dealing with stress? The odds are even worse.In this episode, I break down:What hydration actually means—and why drinking water alone isn’t enoughThe hidd
How Cold Plunging Reduced My Stress and Anxiety (6-Month Results)
What if 3 minutes of cold water could replace your evening drink?In this episode, I share my 6-month journey with cold plunging—and how it completely changed my ability to transition from work stress to being present with my kids.I didn't start cold plunging for mental health. I started for the "bro science" stuff—testosterone, recovery, optimization. But what I discovered was someth
Is TRT Cheating? Plus: Gym Time vs. Family, Stress Without Alcohol, and Choosing the Right Fitness Program | Ask Us Anything Vol. 7
You ask, we answer! Welcome to our monthly Ask Us Anything episode.Jesse is joined by Justin Maziarz and Dave Lipay to unpack real listener questions on testosterone replacement therapy, balancing training with family, the guilt of not wanting to spend every waking moment with your kids, managing stress without alcohol, choosing the right fitness program, and knowing when to quit a job you hate.Wh
Exercise Variety Linked to Longevity, Measles Outbreak Hits 30-Year High & the Science of Workout Playlists | Health & Fitness News
This week in our weekly bonus news episode, we break down the most important health & fitness headlines of the week:A new Harvard study finds that exercise variety — not just volume — is linked to a 19% lower risk of early death.U.S. measles cases hit their highest level in over 30 years, with outbreaks spreading across multiple states and vaccination rates falling below herd immunity threshol
Food & Exercise as Medicine: How to Extend Healthspan and Take Back Control | Dr. Clay Moss
This week's episode features Dr. Clay Moss. Dr. Moss is a Physical Medicine and Rehabilitation physician who's built a following of over 450,000 people by saying what most doctors won't: that our healthcare system is broken, and that strength, nutrition, and metabolic health are the real medicine.In this episode, Dr. Moss breaks down why modern medicine has lost its way, what biomarkers actually p
Trump's Healthcare Plan, Mental Health Crisis, Food Preservatives Linked to Cancer & Record Gym Growth | Health & Fitness News
This week's health and fitness headlines cover major policy chaos, new health research, and some surprisingly good news from the fitness industry.In This Episode:Mental Health Funding Chaos – The Trump administration cut $2 billion in mental health and addiction treatment grants affecting 2,000+ organizations nationwide, only to reverse the decision 24 hours later after bipartisan backlash. We bre
The Smart Cardio Program: How to Burn Fat, Improve VO2 Max, and Build Heart Health Without Burning Out
What if you could build a cardio program that burns fat, improves your VO2 max, and supports long-term heart health—without spending hours on boring Zone 2 cardio or killing yourself with constant HIIT workouts?Most people approach cardiovascular training all wrong. They either do endless steady-state cardio and wonder why they're not getting results, or they beat themselves up with high-intensity
Dietary Guidelines Overhaul, Vaccine Schedule Changes, GLP-1 Weight Regain & Exercise vs Therapy | Health & Fitness News
This is your weekly Health & Fitness News update from Stronger Weekly — a fast, no-nonsense breakdown of the most important health, fitness, and medical stories shaping the week.In this episode (Friday, January 9, 2026):- New U.S. Dietary Guidelines released – The federal government dramatically simplifies nutrition guidance, shifts protein targets higher, revisits full-fat dairy, and takes a
Why New Year’s Resolutions Fail (And How to Make Them STICK in 2026)
Most New Year’s resolutions fail within weeks — and it’s not a willpower problem.In this solo episode of Stronger Weekly, I break down the real data behind New Year’s resolutions, the history of why we make them, and the psychological reasons they so often collapse. We look at what the research actually shows about behavior change — and why motivation, pressure, and “fresh start” thinking tend to
The Top 5 Mental Health Lessons for 2026 | Dopamine, Sleep, Parenting & Productivity
This week on Stronger Weekly, I wrap up our year-end series with Part 2 — the operating system underneath fitness.In this solo episode, I break down five evidence-based mental health lessons to carry into 2026, drawn from neuroscience, psychology, parenting research, and productivity science. These are not hacks or trends — they’re principles designed to help you think clearly, find balance, and l
The Top 5 Fitness Lessons for 2026 (And How to Train Smart This Year)
This week on Stronger Weekly, we’re kicking off a two-part year-end series by breaking down the Top 5 Fitness Lessons of 2025 — the trends, principles, and habits that are here to stay, and will help you train smarter in 2026. After a year of conversations with strength coaches, fitness influencers, physicians, and performance experts, this episode distills what the data made unmistakably clear: w
Debate: Golf is NOT a Sport? Gym Culture, Social Media & Other Topics | Plus Health & Fitness News
Is golf actually a sport? Should all gyms have a strictly enforced dress codes? Is California Sober truly….Sober? Folks; it’s time for a DEBATE!!!This episode features our first live debate, tackling some of the most polarizing questions (not really) in modern fitness, health, and culture. Joined by cohost Justin Maziarz and Dave Lipay, host of the Off Tangent podcast, we go deep and have fun, kee
The Truth About Fitness Supplements | Connor Shehan | Plus This Week’s Health & Fitness News
This week on Stronger Weekly, I’m joined by Connor Shehan, VP of Nutrition at Rep Fitness and architect of Purist Nutrition, to break down the truth behind supplement quality. Connor explains what “pure” really means, why the supplement industry is so hard to navigate, and how to read labels without getting misled by marketing. He also outlines the biggest red flags, the risks of contaminated or p
Why Men Don’t Get Help: Male Stigmas in Healthcare | Neil Walker | Plus This Week’s Health & Fitness News
Why do so many men quietly struggle with drinking, erectile dysfunction, weight, or hearing loss—and still avoid getting help?This week I’m joined by Neil Walker, VP of Growth at Oar Health, who’s spent nearly a decade working in stigmatized healthcare. We unpack why men hesitate to seek care, how shame and identity get in the way, and what actually helps them take the first step. Neil breaks down
Bloodwork & Genetic Testing for Fitness w/ Dr. Jake Huebner | Plus This Week’s Health & Fitness News
This week on Stronger Weekly, we break down one of the most important — and most overlooked — tools in modern fitness: using genetic testing and bloodwork to optimize your health.I’m joined by Dr. Jake Huebner, a Colorado-based functional health specialist and chiropractor who helps men identify risks early, improve performance, and build habits aligned with their biology. In this conversation, Dr
Combat Sports Strength & Conditioning 101 w/ MMA Coach Steve Sahyoun | Plus This Week’s Health & Fitness News
This week on Stronger Weekly, I’m joined by MMA performance coach Steven Sahyoun — one of the top rehab and strength coaches in combat sports. Steve helps fighters get stronger, more mobile, and more resilient, and today we break down how anyone can apply these principles to build a durable, athletic, injury-resistant body.We cover the top 5 physical qualities, the biggest training mistakes everyd
Top 5 Fitness Lessons From 2 Years of Podcasts | Plus This Week's Health & Fitness Headlines
This week marks two years of Stronger Weekly. On Veterans Day 2023, I launched this show with one mission — to help people take back control of their health, habits, and lives. Two years later, it’s become something much bigger.In this anniversary episode, I share the five greatest lessons I’ve learned from two years of podcasting — distilled from hundreds of conversations with athletes, scientist
Is Chronic Stress Wreaking Havoc on Your Health? | Plus This Week’s Health & Fitness Headlines
This week on Stronger Weekly, I’m joined by my good friend Justin Maziarz for a deep dive into one of the biggest killers of health and happiness — chronic stress.We unpack what stress actually is from a scientific perspective, what’s happening in your brain and body when you’re under constant pressure, and how chronic stress quietly wrecks your hormones, energy, and mood.From testosterone decline
The Science of Alcohol Addiction with Kori Turner, LPC, LAC | Plus This Week’s Health & Fitness News
This week on Stronger Weekly, I’m joined by Kori Turner, a Colorado-based Licensed Professional Counselor and Licensed Addiction Counselor, to unpack the science and psychology behind Alcohol Use Disorder.We break down the facts — how addiction develops in the brain, what the diagnostic criteria for Alcohol Use Disorder actually mean, and how to recognize when your drinking has crossed the line fr
Brad Dunn of Reliant Fitness on Crushing Fitness & Sobriety | Plus This Week's Health & Fitness News
This week on Stronger Weekly, we're revisiting our episode with Brad Dunn, founder of Reliant Fitness. Brad shares his journey of removing alcohol, rebuilding his life, and coaching men to become stronger — physically and mentally.Brad shares how walking away from alcohol unlocked new levels of clarity and purpose, and how/why he now coaches men to live intentionally through fitness and discip
Eric Hinman on Fitness, Habits, and Life Without Alcohol | Plus This Week’s Top Health & Fitness News
This week on Stronger Weekly, we’re pulling a classic episode from our vault. I’m joined by Eric Hinman — fitness entrepreneur, hybrid athlete, and five-time Ironman finisher — to talk training, recovery, and what life looks like after quitting alcohol.Eric shares how eliminating alcohol changed his energy, focus, and consistency, and how he’s built a performance-driven lifestyle that prioritizes
The Worst Fitness Advice We’ve Ever Heard | Plus This Week’s Top Health & Fitness News
This week on Stronger Weekly, we’re taking on the worst fitness advice we’ve ever heard — from fad diets to outdated training myths — and breaking down what the science actually says.Plus, we dive into the biggest health & fitness stories of the week:President Trump announces a new Pfizer deal to lower drug prices for consumers and launches TrumpRx.gov, with other pharmaceutical companies expe
CrossFit Champion Jason Khalipa on Fitness, Family, and Faith | Plus This Week’s Top Health & Fitness News
This week on Stronger Weekly, I’m joined by Jason Khalipa — CrossFit Games world champion, entrepreneur, and host of the Jason Khalipa Podcast — to talk about showing up as a father, husband, athlete, and man. We dig into the connections between fitness, family, faith, and mental health, and how to live life with purpose NOW. We also break down the most important health & fitness headlines of
Jeff Sutherland of Midlife Fit Club Returns to Talk Fitness After 50 | Plus This Week's Top Health & Fitness News
This week on Stronger Weekly, we break down the most important health & fitness headlines of the week:- CDC advisers move away from blanket Covid vaccine recommendations, requiring shared clinical decision-making with providers.- Parents testify before Congress about AI chatbots, warning of danger after children were encouraged toward self-harm.- The American College of Sports Medicine release
Top 5 Fitness Tools to Extend Your Healthspan | Plus This Week's Top Health & Fitness Headlines
This week on Stronger Weekly, we break down the most important health & fitness headlines of the week:- Australia’s social media ban for kids runs into issues with enforcement.- The “Make Our Children Healthy Again” report issues guidance and health policy shifts to reshape trust, drug access, and health regulation in 2025 for children- The FDA cracks down on misleading pharmaceutical ads in d
The Fall 2025 Muscle-Building Blueprint | Plus This Week's Top Health & Fitness Headlines
This week on Stronger Weekly (formerly Running Free), I break down my Fall 2025 muscle-building fitness plan, , plus we cover the most important health and fitness headlines of the week: - RFK Jr.’s heated Senate testimony on vaccines and public trust.- A viral Pentagon fitness challenge with Pete Hegseth and RFK Jr. (100 pushups and 50 pullups in under five minutes).- A new Cleveland Clinic surve
Maximize Fitness with Minimal Time | Jake Schum, Ex-NFL Player & Elite Coach
Most busy people want to be fit, strong, and healthy—but who has hours to spend in the gym?Jake Schum, former NFL player and elite performance coach, joins Running Free to share how you can maximize fitness with minimal time. Now a dedicated dad himself, Jake has built a blueprint for training that balances strength, mobility, nutrition, and recovery—all designed for real life.We cover:How to stru
Lifting Heavy at 40, Cold Plunges, Supplements & Surviving Toddler Tantrums | Ask Us Anything Vol. 4
The Variety Pack is back—and the questions keep getting better. In this episode, we dive into your toughest (and funniest) asks on fitness, fatherhood, health, and habits—with zero prep and zero filter.This week:Is your drinking “bad enough” to need help?Do you really need supplements, or just a better diet?Our exact morning routines (and why they start the night before)How to balance Zone 2 cardi
Why Primary Care Medicine Is Failing Us—and the Model That Could Fix It | Chloe Harrouche, Founder of The Lanby
Many Americans feel let down by primary care. Short visits, endless referrals, and a system that reacts to illness rather than preventing it. The result: rising costs, worsening health outcomes, and a growing sense that the foundation of our healthcare system is broken.But what if there’s another way?Chloe Harrouche, breast cancer survivor and founder of The Lanby, believes the answer lies in a ho
Supplements to Help You Drink Less (or Not at All) | Mike Hardenbrook, Cloud9 Founder, Author, Podcaster
Can supplements support sobriety? Or help you drink less?Mike Hardenbrook—founder of Cloud 9, author, and host of the Alcohol Reset podcast—joins Running Free to unpack the role supplements can play in recovery and alcohol use disorder. From amino acids and gut health to dopamine support and cravings, this conversation explores a growing area of interest: nutritional support for the sober and sobe
Can You Drink Your Way Sober? | Katie Herzog, Author, Journalist, & Host of Blocked and Reported
For decades, the dominant message in recovery has been clear: quit completely, or fail.But what if there’s another way?Journalist, author, and podcast host Katie Herzog joins Running Free to discuss her new book, Drink Your Way Sober—a deeply personal and well-researched look into The Sinclair Method, a medication-assisted approach that helps people reduce or eliminate alcohol without white-knuckl
Marriage Goals, Top Lifts, Marky Mark Mornings, Mental Health Hacks & Raising Tough Kids | Ask Us Anything Vol. 3
The Variety Pack is back—and somehow, you keep raising the bar. In this episode, we answer your most honest (and hilarious) questions about fitness, fatherhood, faith, productivity, and mental health—with no prep and no filter.This week:- Our Top 10 Exercises for life- Can being too nice hurt your kids later in life?- What should the next 10 years of your marriage look like?- How do you balance ea
Toxic Abusive Relationships and Personality Disorders | Dr. Jamie Huysman, PsyD, LCSW
Could toxic relationships and personality disorders be the most overlooked public health crisis of our time?In this episode, Dr. Jamie Huysman—clinical psychologist, social worker, and founder of the STAR Network—joins Jesse to unpack the shocking reality behind Cluster B personality disorders (narcissistic, borderline, antisocial, and histrionic) and their devastating ripple effects across famili
The Life of a Stay-at-Home Dad | Dave Lipay
What’s it really like to be a stay-at-home dad in America?In this raw and honest episode, Jesse sits down with longtime friend and future fellow podcaster Dave Lipay (The Off Tangent Podcast, Coming Soon) for a conversation about ALL THINGS parenting, and being a Stay-at-Home Dad. From wrestling with ego and identity, to finding meaning in the daily chaos, they unpack the decision to stay home, th
Healing Veterans Through the Art of Fly Fishing | Lt. Col. John "Saint" Langford
Many veterans today are suffering—and isolation is a key cause. Without the shared mission and tribe of active duty life, mental and emotional wounds can deepen in silence.Could nature, skill, and community be the antidote?Retired Lt. Col. John “Saint” Langford thinks so.As CEO of Project Healing Waters, a 501(c)(3) nonprofit serving disabled veterans, Langford now leads one of the most unique hea
Peptides, Booze Brain Damage, Jacked Dads, Fitness Addicts, and Should Christians Drink? | Ask Us Anything Vol. 2
The Variety Pack is back—and yes, it’s as unpredictable as ever. We’re tackling your best (and weirdest) questions about fitness, faith, health, and real life with zero filter and plenty of laughs.This week:- What your pee color says about your supplement stack- Are peptides worth the hype—or just expensive hope?- How alcohol affects your brain long-term- Can fitness become a new addiction?- Shoul
The Art of Being a Good Dad | Happy Father's Day Week
How would the world be different if everyone had a good father? In this special Father’s Day Week episode, we ask a simple but powerful question: What makes a good dad? Drawing from wisdom, research, and personal experience, this episode explores four pillars that every parent can strive toward: protection, provision, presence, and praise. Whether you're a dad, want to be one, or reflecting on
The Fear of Death | Why It Might Be Driving Your Anxiety
We don’t like to talk about death—but what if your fear of death is shaping how you live, and driving your anxiety? In this solo episode, Jesse shares how his personal experiences with death—and how a therapist’s simple question unlocked a deep truth: our fear of death may be the hidden source of our anxiety, ambition, and need for control.Drawing from global traditions, we explore what Christiani
Drink Less or Not at All? (and How to Stay on YOUR Wagon This Summer)
Should you drink less, or not at all? As summer starts, we want to help you answer this question and give you the tools to stay on whatever wagon YOU choose. We cover:- NA drinks, THC, nicotine, and what actually helps- The workouts, supplements, and habits that keep us anchored- How to use accountability, routine, and mindset to stay consistent- Why it’s not about being perfect—it’s about knowing
Gym Pet Peeves, Flexing, Nicknames, Fast Food, and Stately Gentlemen Debates | Ask Us Anything Vol. 1
Welcome to the first-ever Running Free Variety Pack — a new monthly tradition where we let our hair down, field listener questions, react to surprise prompts, and riff on everything from the meaningful to the ridiculous.This week:• Is flexing in the mirror a crime?• The origin story of Justin's nickname• Who is the more mature gentlemen?• Our gym pet peeves• Our go-to healthy fast-food spots•
Fitness Fads of 2025 | Cold Plunges, Ozempic, Fasting, HIIT, Strength vs. Cardio, and More
Do you really need to lift weights to be healthy?Is intermittent fasting a magic bullet for fat loss?Should you be tracking every macro, every day?In this episode of Running Free, Jesse and co-host Justin Maziarz cut through the noise and tackle some of the most persistent myths in fitness today. From cold plunges to HIIT to calorie counting, they explore what’s legit, what’s overhyped, and what a
Parental Burnout, "Good Enough" Parenting, and Dysregulation: The Parenting Episode
Modern parenting is exhausting—and the answer isn’t doing more.What if being a "Good Enough" parent is more than enough for your kids? On this week's episode, we talk about the quiet exhaustion of modern parenting, why perfectionism is stealing our joy (and presence), and how social media has warped our sense of what it means to be a “good parent.”If you’ve ever felt overwhelmed, guilty, or like y
Workaholism, Toxic Ambition, Stress Management, and Self-Medication: The Work Addiction Episode
Workaholism is a hidden addiction quietly wrecking your health, relationships, and happiness. You've probably bought into the myth of hustle culture, but what's it really costing you? Today, we explore the real dangers behind work addiction, why modern society glorifies burnout, and practical steps to reclaim your life and priorities.Expect to learn how to recognize true workaholism, why obsessive
The Nicotine Dilemma: Powerful Nootropic or Dangerous Addiction
Nicotine is one of the most controversial—and misunderstood—substances in modern health. Touted by some as a cognitive enhancer and demonized by others as dangerously addictive, what's the truth behind nicotine? In this episode, we unpack the science to reveal nicotine's actual effects on your brain, body, and behavior. From ancient rituals to modern-day vaping, from cognitive boosts to severe wit
Unpacking Caffeine: Energy, Dependency, and Brain Chemistry
Caffeine is the most widely used psychoactive drug on the planet—but how much do you actually know about it? From lattes to pre-workouts, it’s sold as a productivity booster and performance hack. But underneath the buzz, there's a darker side: anxiety, disrupted sleep, dependency, and withdrawals. In this episode, we pull back the curtain on the world’s favorite legal drug and unpack what your dai
Can Science Help You Drink Less? This App Founder (3M Users) Says Yes | Vedant Pradeep of Reframe
In this episode, Jesse sits down with Vedant Pradeep, the co-founder and CEO of Reframe—the #1 neuroscience-backed app helping over 3 million people drink less and live more. Together, they explore how behavioral science, daily habit loops, and community-based tools are reshaping what recovery and moderation can look like.Vedant also introduces Liquid Luck, a new line of functional, alcohol-free b
The 60-Day Fat Loss Blueprint: Start Shredding for Summer NOW!
Spring is here—and that means it’s time to shift gears. Host Jesse Carrajat shares his complete fat loss strategy designed to help you safely, and effectively shed excess fat and build confidence going into Summer 2025. This episode lays out the exact blueprint Jesse uses every year to cut body fat while staying strong—refined over two decades of training and coaching.You’ll learn:How to implement
Why Are Men Struggling? Mental Health, Addiction, and Isolation in 2025 | Dave "Goose" Mills of Men's Alliance
Men today are more anxious, depressed, and addicted than ever before. Despite living in an era of unprecedented convenience, male suicide rates remain alarmingly high, addiction is rising, and isolation has become the norm. So what’s really going on?In this episode, Jesse sits down with David “Goose” Mills, founder of Men’s Alliance, to break down the state of men’s mental health in 2025 and why s
Social Media Addiction - 5 Statistics that Should SCARE You
Social media isn’t just a habit—it’s a full-blown addiction. It hijacks your brain, steals your time, and rewires the way you think, work, and interact with the world. And the worst part? It’s happening to millions of people without them even realizing it.In this episode, we break down five shocking statistics that expose the true cost of social media addiction—not just on your mental health, but
Mastering Stress (Part 2) | Movement, Mindfulness, and More
Stress isn’t going anywhere. Life will throw punches, pressure will build, and if you don’t have a plan, stress will own you.That’s why in Part 2 of the Mastering Stress series, we’re moving beyond the foundation (sleep, nutrition, and organization) and diving into real-time stress management strategies—the tools that help you absorb stress, channel it into something productive, and break the cycl
Mastering Stress (Part 1) | Bulletproof Your Sleep, Nutrition & Time Management
Stress is the #1 reason people self-medicate—whether it’s alcohol, food, social media, or any other escape. But here’s the truth: you don’t need another drink, another distraction, or another excuse. You need a gameplan.This is Part 1 of the Mastering Stress series, where we stop playing defense and start playing offense. In this episode, we break down the three pillars of stress-proofing your lif
The Truth About Mental Health Insurance (And How to Get the Coverage You Actually Need)
Navigating the complexities of mental health insurance coverage can be daunting, but it's essential to ensure you receive the care you deserve. In this episode, we delve into effective strategies to help you: - Understand Your Coverage: Learn about the mental health services your insurance plan offers and how to access them.- Advocate for Yourself: Equip yourself with tools and knowledge to ef
Are Today’s Kids More Addicted Than Ever? | Chris Herren, NBA Star & Recovery Advocate
In this episode, we sit down with Chris Herren, former NBA star and the subject of ESPN's acclaimed 30 for 30 documentary,Unguarded .We explore the pressing question: Are today's youth more addicted than previous generations? Chris's perspective may surprise you. Drawing from his extensive experience speaking across the country, he offers insights into the challenges and resilience of today's youn
The Complete Science of Alcohol Addiction | Dr. John Umhau, World-Renowned Physician
What if everything you thought about alcohol addiction was only half the story?
In this episode, Dr. John Umhau, a world-renowned physician and addiction expert, breaks down the complete science behind alcohol addiction—what’s really happening in the brain, why some people struggle more than others, and how to heal.
We cover cutting-edge research on:- The neuroscience of alcohol dependence- How nu
Breaking the Alcohol Detox-to-Retox Loop | Jenn Kautsch
Are you stuck in the Detox-to-Retox loop with alcohol—cutting back, then binging again?
In this episode, Jenn Kautsch, author and founder of Sober Sis, breaks down why so many people find themselves trapped in this exhausting cycle—and how to break free for good. We dive into the science, mindset shifts, faith, and real-life strategies that can help you stop the cycle and build a healthier, more s
7 Key Elements to Build Your Happiest (Soberist) Life | Mel Burbank of The Sober Health Club
Can you rebuild your life from the ground up, using just 7 key elements? If so, what's the blueprint?
In this episode, Melissa Burbank, founder of The Sober Health Club, shares her transformative "Whole Health House" model—a powerful framework that combines nutrition, movement, sleep, stress relief, social connection, and more to help you build a life that is healthy, and filled with lasting happ
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