Stronger Weekly

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

Many parents are struggling — mortgages, careers, trying to be present parents, day after day after day. No one talks about parental burnout. This episode fixes that. What burnout actually is, what causes it, the symptoms to look for, what happens if you ignore it, and what to do if this is you.

The World Health Organization gave burnout a diagnostic code in 2019 — and then explicitly stated it should not be applied to any area of life outside your job.

Jesse walks through the research that proves the definition is too small, including a landmark study of 17,409 parents across 42 countries where the biggest predictor of parental burnout wasn't the number of kids, their age, or the hours spent with them. Plus: the long-term health consequences, and five concrete moves to start pulling yourself out.

PLUS THIS WEEK'S HEALTH & FITNESS NEWS
- The best and worst states for healthcare in 2026 — and why eight of the bottom ten are in the South
- AI just designed 302 viruses from scratch. Sixteen of them came alive.
- A new Penn review on fermented foods, the oral-gut axis, and precision nutrition
- The VA launches its largest study yet on psilocybin for veteran depression and PTSD
- NFL preseason power rankings — the AFC is wide open

TIMESTAMPS
0:00 - Cold Open & Intro
1:04 - The Weekly Health Brief
1:16 - Best & Worst States for Healthcare in 2026
3:32 - AI Designed 302 Viruses From Scratch
6:13 - Fermented Foods & The Oral-Gut Axis
8:25 - The VA's Largest Psilocybin Study Yet
10:12 - NFL Preseason Power Rankings
11:46 - FEATURE: The Burnout Nobody Talks About
18:19 - What the WHO Actually Says About Burnout
21:21 - Parental Burnout: 42 Countries, 17,409 Parents
25:44 - The Symptoms: Exhaustion, Cynicism & More
28:42 - Jesse's Own Story
32:22 - What Happens If You Ignore It
33:39 - Move 1: Balance Your Demands & Resources
35:02 - Move 2: Address the Fear Underneath
38:51 - Move 3: Share the Load
39:43 - Move 4: Say It Out Loud
40:43 - Move 5: Fortify Sleep, Nutrition & Exercise
42:44 - Top 3 Takeaways & Closing

If you're struggling with your mental health, the 988 Suicide and Crisis Lifeline is available 24/7 - 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 everyday, hard-working people.

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

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

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

Let's grow stronger, week by week.

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.

TIMESTAMPS

0:00 - Cold Open & Intro

1:04 - The Weekly Health Brief

1:16 - Best & Worst States for Healthcare in 2026

3:32 - AI Designed 302 Viruses From Scratch

6:13 - Fermented Foods & The Oral-Gut Axis

8:25 - The VA's Largest Psilocybin Study Yet

10:12 - NFL Preseason Power Rankings

11:46 - FEATURE: The Burnout Nobody Talks About

18:19 - What the WHO Actually Says About Burnout

21:21 - Parental Burnout: 42 Countries, 17,409 Parents

25:44 - The Symptoms: Exhaustion, Cynicism & More

28:42 - Jesse's Own Story

32:22 - What Happens If You Ignore It

33:39 - Move 1: Balance Your Demands & Resources

35:02 - Move 2: Address the Fear Underneath

38:51 - Move 3: Share the Load

39:43 - Move 4: Say It Out Loud

40:43 - Move 5: Fortify Sleep, Nutrition & Exercise

42:44 - Top 3 Takeaways & Closing

WHAT THE RESEARCH SAYS:

- The WHO added burnout to the ICD-11 in 2019 under code QD85, but classified it as an "occupational phenomenon" — explicitly not applicable to stress outside of work.

- Two Belgian researchers validated a separate syndrome, parental burnout: exhaustion in your parenting role, emotional distancing from your own children, and a sense that you're failing at it.

- The landmark study spanned 42 countries and 17,409 parents. The strongest predictor wasn't how many kids you have — it was cultural individualism. The cultures where people raise kids together are the ones where parents don't break.

- Roughly 3.5 million American parents are estimated to be in full-blown parental burnout right now. 41% of parents say they're so stressed most days they cannot function; 48% call their stress completely overwhelming, versus 26% of adults without kids.

- Researchers can measure it physically, using hair cortisol as a biomarker.

THE FRAMEWORK: Burnout isn't one giant stressor — it's demands on one side and a lack of resources on the other. When demands outrun resources long enough, you break. That means two levers: add resources, and subtract demands.

If you're struggling with your mental health, the 988 Suicide and Crisis Lifeline is available 24/7 - 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 everyday, hard-working people.

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

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

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

Let's grow stronger, week by week.

#StrongerWeekly #ParentalBurnout #Burnout #MentalHealth #Parenting