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Stronger Weekly – Altum Media — Health & Fitness
Stronger Weekly – Altum Media

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.

Copyright: © Altum Media

Latest Episodes:

The Complete History of Alcohol; the "King of Intoxicants" | Dr. Edward Slingerland, Author/Professor Apr 19, 2024

Show notes

We think there’s a TON you don’t know about alcohol, and this episode will change that. Today we are joined by author and Distinguished University Scholar and Professor of Philosophy at the University of British Columbia, Dr. Edward Slingerland. Dr. Slingerland discusses the adaptive function of intoxicants, particularly alcohol, in human society. He explains that humans are a unique species, heavily dependent on technology and tools, and that our hyper-social nature and cooperation with strangers contribute to our attraction to intoxicants. While alcohol can, in moderation, offer some psychological advantages, the availability of highly potent distilled alcohol and the shift from communal to private consumption have increased the risks associated with alcohol. In this conversation, Dr. Edward Slingerland discusses the modern invention of access and its contribution to alcohol abuse. He explains how alcohol has emerged independently in different cultures and why it is considered the king of intoxicants. Dr. Slingerland also shares insights on assessing the role of alcohol in one's life and the potential costs and benefits associated with its consumption. He concludes by discussing his upcoming projects and books, including a defense of intelligent hedonism.TAKEAWAYS- Humans are a unique species, heavily dependent on technology and tools.- Alcohol enhances creativity by reducing inhibitions and boosting mental flexibility.- Alcohol facilitates bonding and cooperation by reducing self-monitoring and increasing feelings of well-being.- The availability of highly potent distilled alcohol and the shift from communal to private consumption have increased the risks associated with alcohol.CHAPTERS04:29 - Humans as a Unique Species07:19 - Why Do We Like Intoxicants?08:23 - The Adaptive Function of Intoxicants10:23 - The Role of Alcohol in Civilization21:45 - Alcohol's Role in Bonding and Cooperation26:04 - Personal Experiences with Alcohol30:05 - The Dangers of Distilled Alcohol35:11 - The Modern Invention of Access and Alcohol Abuse40:31 - The Emergence of Alcohol in Different Cultures43:06 - Alcohol as the King of Intoxicants49:21 - Assessing the Role of Alcohol in One's Life50:29 - The Role of Moderate Drinking in Society58:13 - Assessing the Costs and Benefits of Alcohol01:02:06 - Upcoming Projects and Books⁠CONNECT WITH US- Follow Altum Fitness on social media: https://www.instagram.com/altum.fitness/- Join our Altum Fitness community/app here: www.altumfitness.comJoin us weekly as we explore physical and emotional fitness with frontline experts sharing personal stories and actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP.#Alcohol #SoberLiving #SoberCurious #AlcoholAddiction #LiveDeepPodcast #HabitChange #AlcoholAbuse #AlcoholAwareness #EmotionalFitness#LiveDeep

The Simple Blueprint to Get Strong & Shredded in 2024 | Dr. Rand Michael Feb 13, 2024

Show notes

Tired of feeling overwhelmed by fitness options and information on the internet? Frustrated by confusing trends and fads that seem to contradict each other? Not sure where to start?

We feel your pain, and Dr. Rand Michael is here to help.

ED trauma physician/USAF Officer by trade, Strength & Conditioning Coach by passion, Dr. Michael knows MORE than a thing or two about training and evidence based research.

In episode 11 of the Live Deep podcast, Dr. Michael dispels fiction/feelings and carefully communicates the current facts around resistance training, endurance training, healthy habits, and how to craft a lifestyle that supports fitness goals. The takeaway; don't over-complicate training and stick to the basics for sustainable growth.

Amongst many topics, we discussed stigmas surrounding squatting, optimal fitness training routines and volumes, optimal endurance training, healthy mindset and habits, balancing a busy schedule, and the intersections of faith, family, and fitness.

Key Takeaways

- Alternate between strength and endurance seasons in your fitness routine.

- Consider individual preferences and goals when designing a training program.

- Modify exercises and listen to your body to prevent injuries.

- Include at least two resistance training sessions per week for a minimum of 30 minutes each

- Incorporate zone 2 cardio into your fitness routine for overall health and longevity.

Chapters

03:48 - Current Fitness Routine

09:16 - Definition of Strength Training

12:38 - Addressing Injuries and Modifying Exercises

18:08 - Strength Training Recommendations

21:39 - Strength Training Programming

25:35 - Endurance Training and Goals

32:20 - Seasonal Training Approach

35:08 - Maintenance Endurance Training

37:31 - Zone 2 Cardio and Heart Rate

38:49 - Benefits of Zone 2 Cardio

39:27 - The Importance of Low Intensity Aerobic Cardio

41:11 - Finding Time for Zone 2 Cardio

43:22 - Tips for Endurance Training

46:42 - Balancing Resistance Training and Endurance Training

49:41 - Maintaining a Balanced Lifestyle

55:51 - Creating Rhythms and Habits

58:48 - Flexibility in Training Time

Follow and learn from Dr. Michael on Instagram @dr.captain_

Access Dr. Michael's coaching in the Altum Tribe: https://www.altumfitness.com/apps

Join our Altum Fitness App waitlist here: www.altumfitness.com

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness. Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP. #LiveDeep

* The views expressed in this podcast episode are solely those of Rand Michael, and are not official statements, nor officially endorsed, by VCU or the United States AirForce

Veterans Mental Health: Is Non-Narcotic Care the Key? | Chase Zajc of Healing Warriors Feb 06, 2024

Show notes

6,392 US Veterans died by suicide in 2021. Read that again. Slow down, and read it again. And again. ⁠Read it until it fully registers.⁠

One Veteran suicide is one too many. Yet, everyday 17 US Veterans take their own life, and it's only getting worse. Coinciding with this heartbreaking trend are increases in the reported prevalence rates of alcohol use, anxiety, depression, PTSD, loneliness, financial concerns, and homelessness.

Who is doing something about this?

There are incredible organizations across the country answering the call for help. Healing Warriors, a Colorado-based non-profit providing non-narcotic therapies to Veterans and their families, AT NO COST, is one such organization answering that call.

Chase Zajc, Executive Director of Healing Warriors, joined the Live Deep podcast to discuss how his organization is fighting to realize their vision of a "suicide free world where all veterans and their families thrive."

Chase outlined Healing Warriors four-pillar approach: Strengthening Access and Delivery of Care, Coping Tools, Resourcing and Promoting Connectedness, and how the impact of their care extends beyond the individual veteran to their families.

We discussed:

03:01 - Overview of Healing Warriors

10:13 - Unique Approach to Treating Veterans

12:09 - Acupuncture, Craniosacral Therapy, and other Alternative Methods for Healing

19:26 - Collaboration with other organizations

25:27 - Hesitancy and Skepticism in the Veteran Community

29:03 - Suicide Rates among Veterans/Contributing factors

41:47 - The First Year of Transition for Veterans

49:24 - The Staff Sergeant Parker Gordon Fox Suicide Prevention Grant

55:34 - The Four Pillars of Healing Warriors

01:01:18 - The Story of a Young Boy

01:01:54 - The Future of Healing Warriors

01:02:42 - How we can Support Healing Warriors

You are encouraged to learn more about Healing Warriors, and donate to their organization, at www.healingwarriorsprogram.org

Follow Healing Warriors on Instagram @healingwarriorsprogram

If you are a Veteran feeling hopeless, experiencing an emotional crisis, or simply need help finding care, please call the Veterans Crisis Line at 1-800-273-TALK (8255). Press 1 for Veterans. Know that you are loved, and there are countless Americans across the country waiting for the opportunity to support you.

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness. Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP. #LiveDeep

Deep vs. Surface Habits, and how “Small Hinges Swing Big Doors” | JT Frank of Consequence of Habit Jan 26, 2024

Show notes

Social media, substances, work, streaming, pornography…pick your poison. The frequency and intensity in which humans disconnect, or disassociate, from the speed and stress of everyday life is unprecedented, and growing worse each year. If left unchecked, these tendencies become deeply embedded habits that chronically steal our attention and rob us of the ability to live meaningful, healthy lives in connection with ourselves, and others.

How do we break free from these habits?

JT Frank, founder of Consequence of Habit (COH) and host of the COH Podcast, joined the #LiveFitBreakFree podcast to help answer this pivotal question.

We discuss the formation and infestation of habits in our lives, how they impact us, and explore actionable steps to break free from addictions and harmful habits. We also discuss the commoditization of human attention, and the importance of finding presence as a daily practice.

In addition to founding COH, JT is a United States Air Force veteran, proud father of 3, and ambassador of Athletic Brewing Company.

COH is a certified 501(c)(3) charitable organization dedicated to empowering individuals and communities by bringing awareness to the impact habits have on our mental health, success and the environment.

You can learn more about COH and support their mission here: https://www.consequenceofhabit.org/

You can stream the COH podcast here: https://www.consequenceofhabit.org/coh-podcast

Follow COH on Instagram @consequence_of_habit

Healing Trauma and Good vs. Bad Ego? | Benoit Kim of The Discover More Podcast Jan 19, 2024

Show notes

How do we find "meaning" in life, and what does "meaning" even mean? Are we pursuing meaning based on our OWN wants/needs/desires, or what others instilled in us? Could our unhealthy ego be dictating our life, instead of our "good ego"? All thought provoking questions we explored with the mighty Benoit Kim on episode 7 of the Live Deep podcast.

Benoit Kim is a US Army veteran, Penn-educated former policy maker turned psychotherapist, and host of the Discover More podcast. His show is #1 in all independent science podcasts, #16 overall in all science podcasts, and a rising show on the Apple Podcasts top 100 in 2024.

You can learn more about Benoit and listen to the Discover More podcast here: https://www.discovermorepodcast.com/

Watch on YouTube at: https://www.youtube.com/@DiscoverMorePodcast

Follow him on Instagram @discovermorepodcast

(03:44.022): "In America, we put productivity and self-worth on a pedestal through the lens of prestige or accolades... I lived in this paradigm of achievements over all things."

(08:53.514): "Unless you've been confronted with meaningless activities, you don't realize what's meaningful... Without addiction, recovery means nothing."

(15:56.05): "True seeking and finding your inner truth requires sacrifice. But the question is, is it worth living a life knowing it's not the life you designed for yourself?"

(19:14.134): "All worthy lives, all worthy pursuits in life, including seeking meaning, requires great effort."

(25:34.506): "Ego is not a bad thing... It serves a purpose and a function. I believe grief is a price we pay to experience love."

(32:50.314): "Words are cheap, but your behavior patterns will not lie to you. That's the behavior gap analysis."

(42:48.17): "Parents are just older children having children for the first time."

(51:39.406): "Veterans... they're very lonely, very, very lonely. Loneliness is their number one struggle, and number two is substance abuse or addiction to cover up the fact that they're lonely."

An Ohio Army Veteran Battles Opioid Addiction with CrossFit | Dale King of "Small Town Strong" Jan 06, 2024

Show notes

Dale King is the focus of the award-winning documentary “Small Town Strong.” He is a former Army intelligence officer, combat veteran, entrepreneur, CrossFit coach, Shark Tank alumni, and founder of numerous non-profits. He is also a family man and proud Ohioan.

Needless to say, he is a fascinating man with a generous soul.

Our second veteran entrepreneur on the show, Dale joined the Live Fit Break Free podcast and shared his story, starting with his return from combat to a hometown ravaged by opioid addiction and launching PSKC CrossFit as a beacon of hope for his community. Dale has appeared (successfully) on the hit show Shark Tank, launched numerous successful ventures and non-profits, and is now the main focus of “Small Town Strong,” a documentary chronicling the journey of PSKC and his community’s battle against addiction.- Follow Dale on Instagram @DaleKing.740- Watch Small Town Strong here: https://smalltownstrongdoc.com/- Explore Dale’s various projects here: https://linktr.ee/daleking740Download our transformative fitness apps here: www.altumfitness.com

Combat Army Ranger Turned Ivy League Entrepreneur | Evan Seale of VRB Labs Jan 06, 2024

Show notes

Evan Seale is a Texan with an absurd resume: D1 soccer player at West Point, former Army Ranger (regiment), combat veteran (3x deployments), Ivy League MBA graduate (Wharton), and co-founder of VRB Labs, a TX-based supplement/performance brand with a focus on natural solutions for sleep, stress, and pain.

Most of us would be proud with just ONE of those accolades.

Our first #VeteransHelpingVeterans episode, Evan joined the Live Deep podcast and shared his story, from a young TX kid showing up at West Point in NY, to his first Afghanistan deployment, all the way through Co-Founding VRB Labs, where he impacts thousands of lives across the country.

Learn more about VRB at www.vrblabs.com and follow on Instagram @vrb_labs

Download our fitness/community apps at www.altumfitness.com

Beating Addiction Through Powerlifting | Mike Weshnak Dec 24, 2023

Show notes

Mike Weshnak is a New Jersey-based competitive powerlifter, skateboarder, husband, father and real estate professional. Mike joins us on LFBF episode 3 to share his incredible journey, from rebellious youth on the Jersey Shore, through years of active addiction, to marriage, fatherhood, and celebrating 8 years of sobriety this January. In this episode, Mike shares his journey from a younger, party lifestyle in San Diego, to descending into the depths of addiction, and eventually finding his purpose and freedom through powerlifting and his family. Mike discusses the impact of addiction on his relationships, and the turning point that led him to seek help. Mike also talks about his deep passion for powerlifting and how it has become intertwined with his recovery journey. Mike is a walking testimony of personal growth and transformation. Addiction can lead to a secret life and alter egos, causing a disconnect between one's true self and the image presented to others. Support from loved ones, especially a partner, can play a crucial role in recovery and provide motivation to change. Powerlifting can serve as a positive outlet and source of discipline for individuals in recovery, offering a sense of purpose and accomplishment. Gratitude and acceptance of one's past experiences, even the difficult ones, can contribute to personal growth and resilience. Chapters- 00:00 Early Years and Move to San Diego- 01:02 Party Lifestyle in San Diego- 01:58 Moving Back Home and Descending into Addiction- 03:29 Secret Life and Alter Egos- 05:34 The Worst Years of Addiction- 06:13 Surviving and Basic Needs- 07:45 Impact on Relationships- 09:16 The Turning Point and Seeking Help- 11:41 Entering Detox and Finding Hope- 13:09 Challenges in Recovery- 15:26 Support from Loved Ones- 19:50 Introduction to Powerlifting- 21:59 Powerlifting as a Sport- 25:23 The Intensity of Heavy Lifts- 26:54 Nutrition and Powerlifting- 29:43 Advice to Younger Self- 34:00 Challenges Faced- 38:10 Overcoming Obstacles- 40:01 Strategies For Continued SuccessFollow us and get plugged in at www.altumfitness.com

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