We believe that you are STRONG BY DESIGN. We believe you were made in God’s image to have a strong body, mind and spirit. The Strong by Design podcast is the #1 resource for strength, health, and fitness solutions in the world. Tune in for expert interviews, fitness tips, nutrition advice, free workout sheets, supplement giveaways all while being encouraged, inspired and entertained. Brought to you by Critical Bench who reaches over 30 million fans per month between our email newsletter, YouTube, Instagram and Facebook. If you're interested in being a guest on the show or doing a collaboration please send an email to strongbydesignpodcast@gmail.comNew Episodes go LIVE every week on Wednesday and sometimes bonus releases on Saturday. So let’s get ready to unlock your potential and transform your life!
Ep 436 Best of Healthy Aging After 40 on Strong By Design
Send us Fan Mail What does it really take to stay strong, energetic, and healthy as we age? In this special Best of Strong By Design episode, we're revisiting some of our favorite conversations on healthy aging, longevity, metabolism, muscle, and overall wellness after 40. Whether your goal is to build strength, improve your health, or simply feel your best for years to come, these expert insights will encourage and equip you on your journey. Featured guests include: · Dr. Annette Bosworth ("Dr. Boz") – Ep 409 How to Fix Insulin Resistance and Take Control of Your Blood Sugar · Dr. Ron Eccles – Ep 419 Peptides, GLPs & Fat Loss · Nick Nilsson – Ep 397 Reset Your Muscle Clock Back 20 Years · Dr. Heather Stone – Ep 394 Healthful Aging – Age with Grace & Strength · Michele Riechman – Ep 375 Healthy Beyond 40 · Jennifer Jenkins – Ep 349 Vote with Your Fork! Naturally Prevent Disease & Illness If you enjoy what you hear, be sure to check out each guest's full episode for even more practical wisdom and actionable advice. Be sure to share with friends and family so they too can be Strong By Design! Time Stamps 0:00 – Welcome to the Strong by Design podcast! 0:10 – Join host Chris Wilson for today’s special episode 1:00 – Healthy Aging After 40 starts here 2:33 – Can you slow your body’s aging clock? 6:54 – Hidden habits that may be lowering your hormones 14:10 – Why protein matters more after 40 18:25 – Five simple habits for a healthier life 21:52 – What your body data is trying to tell you 35:46 – Are your "healthy" foods fooling you? 38:21 – Peptides: What do they actually do? 41:56 – What’s really broken in modern healthcare? 44:55 – The weight-loss mistake most people make 46:06 – What happens after you reach your goal? 47:55 – GLP-1, GLP-2 & GLP-3: What’s the difference? 50:20 – Why your weight loss may have stalled 54:04 – Hidden toxins that could be harming your gut 1:00:50 – Share, rate & review the Strong by Design podcast! Connect with Coach Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 435 Are You Aging Faster Than You Should Be? ft. Chris Wilson
Send us Fan Mail What if many of the things we blame on aging aren't caused by age at all? In this thought-provoking solo episode of the Strong By Design Podcast , Coach Chris Wilson explores one of the most overlooked truths about health and longevity: the human body and brain were designed to move. Drawing from nearly 30 years of coaching experience, his TEDx Talk, and conversations with leading experts in brain health and functional aging, Chris explains why movement is so much more than exercise. It's essential information for your brain, your muscles, your metabolism, your balance, and ultimately your independence. You'll discover how modern lifestyles may be quietly accelerating the aging process and why it's never too late to change your trajectory. Whether you're in your 40s, 50s, 60s, 70s or beyond, this episode will challenge the way you think about growing older and inspire you to move with greater purpose every single day. You'll learn: Why the brain was built to move and what happens when we stop The surprising difference between normal aging and movement loss Four essential pillars that support healthy aging and cognitive vitality How balance, walking, and playful movement help keep both body and mind sharp Why sleep, nutrition, and daily habits matter more than you may realize A simple mindset shift that can help you age stronger, healthier, and with greater purpose Aging is inevitable. How you age is influenced by the choices you make every day. "The goal isn't simply to live longer. The goal is to continue fully participating in your life." Time Stamps 0:00 – Why your brain was built to move 0:50 – Welcome to the Strong by Design podcast! 1:15 – Join host Chris Wilson for today's special solo episode 2:30 – 30 years of fitness lessons that still hold true 7:42 – Are you aging… or just moving less? 9:33 – Two people. Same age. Different future. 13:58 – How movement keeps your brain young 20:51 – Modern habits that quietly speed up aging 26:02 – First pillar of healthy aging 29:00 – Hidden skill that predicts independence 32:01 – Why walking is more powerful than you realize 35:26 – Why play matters more than ever 40:53 – Can movement protect your brain? 45:11 – Sleep and nutrition: the missing pillars 51:43 – Why it's never too late to start 53:58 – One final challenge to age with purpose 55:03 – Share, rate & review the Strong by Design podcast! Resources: My TEDx Talk Dr Charles Hillman episode Dr Annette Bosworth episode Dr Cody Sipe episode Connect with Coach Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 434 Endure the Trials to Enjoy the Triumphs
Send us Fan Mail We all love the victories in life but what if the very struggles we try to avoid are actually preparing us for the triumphs we seek? In this heartfelt solo episode of the Strong by Design Podcast , Coach Chris Wilson explores the powerful relationship between adversity and growth. Drawing from personal experiences, hard-earned lessons, and timeless biblical wisdom, Chris shares why life's most difficult seasons often become our greatest teachers. When challenges arise, it's easy to feel isolated, discouraged, or even question why you're facing such hardship. But what if those trials are revealing strengths you never knew you possessed? What if the setbacks, disappointments, and moments of uncertainty are shaping you into the person God created you to become? In this inspiring conversation, Chris discusses how adversity builds resilience, deepens empathy, strengthens faith, and provides the perspective needed to truly appreciate life's victories. He challenges listeners to view their struggles not as punishment, but as preparation and to find purpose in the process. If you're currently walking through a difficult season, this episode will encourage you to keep going, keep growing, and keep trusting that there is meaning in the struggle. Because sometimes the greatest reward isn't the victory itself, it's who you become on the journey toward it. Listen now and discover why enduring the trials may be the key to experiencing your most meaningful triumphs. Time Stamps 0:00 – Why comfort is holding you back 0:55 – Welcome to the Strong by Design podcast! 2:58 – Join host Chris Wilson for today’s special solo episode 3:52 – The setback that changed everything 11:10 – Mindset shift that helps you move forward 16:00 – Why hard seasons feel so isolating 17:33 – The question that changes your perspective 20:20 – A life lesson hidden in human biology 25:40 – What pressure reveals about your character 27:55 – When strength becomes a necessity 28:34 – Turning pain into purpose 32:35 – Where to find strength when you need it most 35:30 – Timeless wisdom for difficult times 40:04 – What makes victory truly meaningful 46:33 – Struggle: punishment or preparation? 48:08 – Share, rate & review the Strong by Design podcast! Connect with Coach Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 433 Move Your BUT: The Hidden Excuses Keeping High Performers Stuck ft. Kelly Moser
Send us Fan Mail What if the biggest obstacle standing between you and your next breakthrough isn't your circumstances, it's the story you're telling yourself? In this powerful conversation, Coach Chris Wilson sits down with author, speaker, and leadership expert Kelly Moser to discuss his transformative book, Move Your BUT: The Hidden Excuses Keeping High Performers Stuck . Together, they unpack the mental roadblocks, limiting beliefs, and self-imposed barriers that quietly prevent people from reaching their full potential. Kelly shares the deeply personal experiences that shaped his leadership journey, including a promise that took a decade to fulfill and a tragedy that forever changed his perspective. Along the way, he introduces the B.U.T. Framework and reveals the "Four Horsemen of Stagnation" which are the hidden patterns that keep even the most driven and successful people from moving forward. Whether you're navigating a difficult season, struggling with self-doubt, battling perfectionism, or simply feeling stuck despite your achievements, this episode offers practical wisdom and actionable strategies to help you break free and create meaningful momentum. If you're ready to stop making excuses, challenge your assumptions, and move toward the life you're meant to live, this episode is for you. Time Stamps 0:00 – Why leadership starts closer to home than you think 00:42 – Welcome to the Strong by Design podcast! 01:06 - Join Coach Chris along with our special guest Kelly Moser 6:22 – A promise that took 10 years to keep 10:30 – How one tragedy changed the course of a life 15:10 – Life-changing lessons behind "Move Your BUT" 18:56 – Why the quietest voice often gets heard 19:40 – The simple habit that clears mental clutter 25:27 – Which of the 4 traps is holding you back? 32:25 – A powerful tool for overcoming self-doubt 34:58 – Why confidence isn't an on/off switch 41:40 – What life's hardest seasons are trying to teach you 44:32 – Is perfectionism just procrastination in disguise? 55:50 – One simple shift that changes your perspective 58:01 – The framework for getting unstuck 59:03 – Why defining success is harder than you think 1:04:54 – The hidden beliefs shaping your future 1:14:03 – The action step most people avoid 1:25:15 – How to know if this message is for you 1:30:21 – Stay connected with Kelly Moser 1:32:20 – Share, rate & review the Strong by Design podcast! Resources: Website: https://moveyourbut.com Connect with Kelly Moser: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 432 When Success Costs You What Matters Most ft. Joey Vaillancourt
Send us Fan Mail In this episode of the Strong By Design Podcast , Coach Chris Wilson sits down with self-influence strategist and Real Influence podcast host Joey Vaillancourt for a powerful conversation about the hidden emotional cost of achievement, the identity traps many high performers fall into, and why success alone often fails to bring lasting fulfillment. Joey shares his personal journey through divorce, sobriety, fatherhood, and deep personal transformation—and explains how unconscious programming can keep driven people stuck in constant pressure mode, always chasing the next milestone while feeling disconnected from themselves and the people who matter most. Together, Chris and Joey unpack the difference between pain and suffering, why achievement can quietly become an addiction, and how redefining success through presence, awareness, contribution, and relationships can completely change the way we live and lead. If you’ve ever felt like you “should” be happier after reaching your goals… this episode is for you. Time Stamps 0:00 – Why success doesn’t feel as good as it should 0:37 – Welcome to the Strong By Design podcast! 4:22 – The identity trap behind your results 6:21 – Pain vs suffering: Why it matters 12:21 – Why achievement still leaves you feeling empty 23:36 – The mindset shift that changes everything 27:54 – What happens when your standards get clear 30:31 – What’s really controlling your decisions 31:21 – Why success still feels like something is missing 33:53 – The thing 'more valuable' than status or money 35:51 – Why helping others changes how you feel 37:17 – Daily habits that builds real awareness 39:24 – The trap of comparing your life to others 40:47 – Stay connected with Joey Vaillancourt 41:25 – Share, rate & review the Strong By Design podcast! Resources: JoeyVaillancourt.com Real Influence Podcast Connect with Joey V: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 431 From Drift to Discipline: Building a Legacy Body ft. Shaun Hadsall
Send us Fan Mail In this episode of the Strong By Design podcast, Coach Chris Wilson welcomes fitness and hormone optimization expert Shaun Hadsall for a powerful conversation about what it truly means to build a “Legacy Body” after 50. Shaun shares why so many high-performing men dominate in business yet quietly struggle with their health, energy, and physique, creating what he calls the “6%er Divide.” Together, they unpack the weight-regain cycle, the connection between physical standards and leadership, and why lasting transformation starts with identity instead of motivation. Shaun explains how to eliminate self-negotiation, build automatic discipline through environment and structure, and create sustainable momentum that lasts for life. The conversation also dives into Shaun’s Legacy Fuel system and why nutrition after 50 should focus less on restrictive dieting and more on metabolic rhythm and adherence. You’ll learn the difference between carb cycling and systemized nutrition, how to use simple strategies to control hunger, and why hidden factors like sleep, hydration, and stress may be sabotaging your results. Shaun also introduces his CWESP audit, breaks down the mindset shifts that influence hormones and performance, and explains why investing in your health creates a compounding return in every area of life. This episode is a wake-up call for men who refuse to drift and are ready to lead with strength, vitality, and purpose for decades to come. Time Stamps 00:00 – The Legacy Vision: Rocking chair or powerhouse? 00:53 – Welcome to the Strong by Design podcast! 01:15 – Join Coach Chris along with our special guest Shaun Hadsall 03:35 – Six-pack secrets at 55 04:23 – The high-performer paradox: winning at work, losing at fitness 05:07 – How to break the weight-regain cycle 09:06 – Does your physique match your standards? 15:16 – Discover the butler principle 16:22 – How to end self-negotiation 25:33 – How to build automatic discipline 27:26 – Beyond carb cycling: systemizing your nutrition 30:03 – Know the ultimate weapon against hunger 34:55 – The CWESP audit: 5 hidden variables killing your results 40:07 – How beliefs influence your hormones 44:02 – Physical stewardship: from provider to protector 50:52 – Why invest in compounding health 55:03 – Stay connected with Shaun Hadsall 55:55 – Share, rate & review the Strong by Design podcast! Resources: TheRippedGrandpa.com Connect with Shaun: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 430 Can you be 'Good' without God?
Send us Fan Mail What does it really mean to be a “good person” … and who gets to define that? In this thought-provoking episode of the Strong By Design Podcast , Coach Chris Wilson sits down with friend and co-host Pastor Jared Haley to tackle one of the most important and misunderstood questions of our time: Can you be good without God? From the outside, “goodness” seems simple: be kind, do the right thing, help others. But as Chris and Jared unpack throughout this conversation, the deeper you go, the more complex it becomes. Is goodness just behavior? Is it intention? Or is there a higher standard we’re often ignoring? Together, they explore the tension between cultural definitions of being “nice” and the biblical idea of true righteousness. You’ll hear honest insights on human nature, the limits of moral effort, and why even our best actions may fall short of a perfect standard. This episode isn’t about pointing fingers; it’s about asking better questions. Questions like: Why is defining “good” harder than we think? Are we shaped more by habit, wiring, or something deeper? Can a polished reputation actually hide deeper issues? What do everyday decisions reveal about who we really are? You’ll also discover how small, consistent actions (micro-habits) shape character over time and why embracing the tension in life, rather than avoiding it, may be the key to growth. Whether you’re a person of faith, exploring spirituality, or just trying to live a meaningful life, this conversation will challenge your assumptions and sharpen your perspective. Time Stamps 00:00 – Why your natural gifts aren't an accident 00:50 – Welcome to the Strong by Design podcast! 1:15 – Join hosts Chris Wilson and Jared Haley for today’s special episode 1:35 – The truth about the male brain no one talks about 6:03 – Why “being good” is harder to define than you think 9:33 – The hidden patterns shaping who you really are 12:38 – Why perfection might be out of reach 15:43 – Know the gap between politeness and real goodness 24:48 – Ethical dilemmas that don't have a "right" answer. 30:52 – Why a "perfect" reputation is often a dangerous sign 34:52 – Micro-Habits, Macro-Change 42:03 – Modern assumptions about faith and community 49:51 – How the smallest moments reveal who you truly are 55:54 – Embracing the tension at the center of the human experience 58:09 – Please share and leave ratings & reviews for the SBD podcast! Resources: You Version Bible App Connect with Chris: Instagram Connect with Jared: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 429 Why Your Core Looks “Soft” After 35 (And Why Women Are Turning to Pilates Burn) ft. Jenn & Lindsay
Send us Fan Mail What if you could strengthen your body, improve flexibility, and burn fat without beating up your joints or spending hours in the gym? In this episode of the Strong by Design Podcast , Coach Chris Wilson sits down with Pilates & Yoga instructor Jenn Witaconis and Coach Lindsay Hurley to break down the rising popularity of Pilates Burn, which is a powerful fusion of Pilates, yoga, and resistance training that’s changing how women approach fitness. Jenn shares how 15 years of hands-on experience led to the creation of a smarter, more effective method, one that blends strength, grace, and continuous movement into a low-impact, high-results workout. You’ll discover why so many women struggle with traditional routines, what causes beginners to quit too soon, and how this approach solves those problems. The conversation dives into the unique method behind Pilates Burn (including the game-changing concept of Thermal Flow Sequencing), why small tools like ankle weights, a Pilates ball and mini bands deliver surprisingly big results, and how this style of training challenges your body in ways you may not expect. You’ll also hear real-world insights from coaching and clients, what happens when people try this for the first time, why the workouts feel different (in a good way), and how consistency and not intensity is the true driver of lasting results. Whether you’re new to fitness, getting back into a routine, or looking for a smarter way to train, this episode reveals how you can move better, feel stronger, and build a body that lasts. Time Stamps 00:00 – Discover the reset your body didn’t know it needed 00:57 – Welcome to the Strong by Design podcast! 01:20 – Join Coach Chris and special guests Lindsay Hurley & Jenn Witaconis 05:02 – 15 years of practice, distilled into one method 08:08 – Why most beginners quit too soon 09:58 – Strength, grace, and an unexpected advantage 13:17 – Who this program is really designed for 15:00 – The method that changes everything 16:55 – Small tools, massive results 21:13 – Think you’re strong? Think again 25:00 – What happened when real people tried it? 29:26 – Your core has never been challenged like this 29:53 – One workout, built for every level, beginner to advanced 30:45 – The ‘satisfying’ kind of sore 32:51 – Simple on the surface but powerful in practice 34:16 – Discover the missing piece in most exercise routines 36:19 – Strength without unnecessary strain 37:21 – Move better, feel better, last longer 41:26 – The one factor that drives real results 43:58 – Please share and leave ratings & reviews for the SBD podcast! Resources: Discover the 21 Day Pilates Burn! Connect with Jenn: Instagram Connect with Lindsay: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 428 The Inflammation Triangle: Gut Brain and Muscle After 40 ft Lee Hayward [Part 2]
Send us Fan Mail In Part 2 of this powerful conversation, Coach Chris Wilson and bodybuilding expert Lee Hayward shift from awareness to action — breaking down exactly what men over 40 need to do to rebuild strength, energy, and momentum in their lives. After exposing the hidden role of inflammation in Part 1, this episode dives into the daily habits, priorities, and principles that separate men who thrive from those who slowly decline. Chris and Lee unpack why exercise must become a non-negotiable foundation, not an afterthought… and how most men are unknowingly sabotaging their results through small, consistent mistakes — especially in their evening routines, recovery habits, and social behaviors. They reveal the often-overlooked “secret weapon” for recovery and growth, discuss why motivation fades (and how to fix it), and share a practical blueprint for getting maximum results with minimal wasted effort . You’ll also learn why the simplest tools tend to be the most effective, how subtle nutrition tweaks can create outsized impact, and the hidden risks that quietly chip away at your long-term health and performance. This conversation reinforces a powerful truth: it’s not about doing more — it’s about doing what matters most, consistently. If Part 1 helped you understand why your body may not be responding… Part 2 gives you the clarity and direction to finally move forward with purpose. Time Stamps 0:00 – Part 2 kicks off: What really shifts after 40 0:15 – Why exercise should always come first 1:54 – Priorities most men completely miss 2:59 – The secret weapon for recovery and growth 4:00 – The hidden trap that kills motivation 7:15 – Nighttime habits quietly sabotaging results 8:52 – The surprising damage of small habits 11:15 – A blueprint almost no one shares 12:35 – How to get massive results with minimal effort 14:08 – The principle that keeps progress moving 17:16 – Daily habits that change everything 19:19 – Why the simplest tools often work best 22:43 – Nutrition tweaks with outsized impact 24:14 – A subtle adjustment that amplifies results 25:48 – The hidden risk almost everyone ignores 29:15 – Social habits quietly holding you back 34:19 – A daily practice more powerful than supplements 37:05 – The non-negotiable step after 40 41:26 – Know the secret to adding years of vitality 43:21 – One small shift, massive ripple effect 47:00 – Please share and leave ratings & reviews for the SBD podcast! Resources: Lee Hayward Official Website Lee Hayward’s Total Fitness Bodybuilding Connect with Lee: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 427 The Inflammation Triangle: Gut Brain and Muscle After 40 ft Lee Hayward [Part 1]
Send us Fan Mail What if the reason your body isn’t responding the way it used to… has nothing to do with age? In Part 1 of this powerful two-part conversation, Coach Chris Wilson sits down with longtime friend and respected bodybuilding coach Lee Hayward (Total Fitness Bodybuilding) to unpack what’s really going on with men over 40 and why so many feel stuck despite training hard and eating “pretty well.” This episode introduces a game-changing concept: the Inflammation Triangle (which is simply the connection between your gut, brain, and muscle), and how breakdowns in this system can quietly sabotage your energy, strength, fat loss, and mental clarity. Chris and Lee go beyond surface-level fitness advice and dig into the real reasons behind brain fog, stubborn belly fat, poor recovery, and declining performance. From the hidden cost of chasing the “perfect physique,” to why gym time is essential (not selfish), to how your nightly habits and even a single drink can impact your progress. This conversation connects the dots in a way most people have never considered. You’ll also hear how men over 40 may actually have an advantage when they train smarter, why looking fit doesn’t always mean feeling strong, and how subtle lifestyle choices can either fuel your progress or quietly hold you back. If you’ve ever felt like your workouts aren’t working anymore, your energy isn’t what it used to be, or your body just feels “off”… this episode will help you understand why and what to start doing about it. Part 2 comes out a few days later… so be sure to come back for the conclusion! Time Stamps 00:00 – Learn the trick that can transform your day 00:45 – Welcome to the Strong by Design podcast! 01:08 – Fitness feud turned unexpected friendship 04:03 – Is your gut messing with your brain and body? 08:36 – Why gym time is NOT selfish but essential 13:58 – The dark truth behind perfect bodies 17:32 – Why men over 40 are secretly crushing it 22:12 – Looking good but feeling weak? Find out why 27:54 – Is your evening routine ruining mornings? 34:48 – Saying no to drinks gets harder after 40 43:34 – Can one drink really pause fat loss? 46:53 – Out of breath? This could be your wake-up call 47:40 – Come back for Part 2 and leave ratings and reviews for the SBD podcast! Resources: Lee Hayward Official Website Lee Hayward’s Total Fitness Bodybuilding Connect with Lee: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 426 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 2]
Send us Fan Mail Are you feeling off, low on energy, or not performing at your best—but can’t quite explain why? In Part 2 of this 2-part series, Coach Chris Wilson and Dr. Annette “Dr. Boz” Bosworth shift from theory to real-world application, exploring how modern lifestyle habits are quietly draining your energy, focus, and long-term health. They dive into the hidden factors shaping your performance—from sleep and environment to daily habits that push you closer to a metabolic “danger zone” without you realizing it. You’ll also hear simple, practical strategies that can quickly improve how you feel, think, and function. This episode also tackles some of the biggest creatine myths head-on, while exposing the “supplement trap” many people fall into when chasing better health. Chris and Dr. Boz challenge conventional thinking and even explore what it would look like if creatine were treated like a prescription-level tool for performance and prevention. You’ll learn why short-term gains often come at a long-term cost, how small changes can create rapid improvements, and what it really takes to build sustainable energy and resilience. This episode brings everything together—connecting brain health, lifestyle, and supplementation into a practical, no-nonsense approach to better performance and longevity. If you haven’t listened to Part 1 yet, be sure to start there for the full foundation behind this conversation. Time Stamps 0:00 – Feeling off? Discover what’s draining your energy and drive 0:57 – The modern lifestyle quietly destroying your health 2:22 – One simple rule that can slash your symptoms in days 4:01 – Why moderation is disappearing and what it’s costing you 5:19 – Performance secret top achievers never skip 7:08 – How your environment is silently shaping your health 9:51 – Are you closer to the danger zone than you realize? 11:50 – The sleep habit you need to fix fast 15:31 – Short-term gains vs long-term consequences 17:42 – Can 6 minutes really replace 45? 22:45 – Creatine myths: what’s true and what’s not 27:04 – The supplement traps most people overlook 32:33 – What if creatine were treated like a prescription drug? 33:56 – Can chronic conditions really be reversed? 35:42 – Please share and leave ratings & reviews for the SBD podcast! Resources: BozMD.com Dr Boz Official YouTube Connect with Dr Boz: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 425 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 1]
Send us Fan Mail Is your body already producing creatine… and could you still be running low where it matters most—your brain? In Part 1 of this 2-part series, Coach Chris Wilson sits down with Dr. Annette “Dr. Boz” Bosworth to challenge everything you thought you knew about creatine. While often seen as a muscle-building supplement, this conversation shifts the focus to brain energy, cognitive function, and daily performance. They break down creatine’s role in regenerating ATP—the fuel that powers every cell, especially in the brain. If you struggle with mid-afternoon crashes, brain fog, or mental fatigue, this episode uncovers what may really be happening. Chris and Dr. Boz also explore why natural creatine production may fall short, how muscles can compete with the brain for supply, and what happens when intake goes beyond traditional dosing. You’ll also learn how brain energy connects to sleep, recovery, and long-term cognitive health, including the impact of modern habits and metabolic factors like insulin. This episode reframes creatine as more than a workout supplement—it’s a foundational tool for brain energy and resilience. Be sure to tune in to Part 2, where Chris and Dr. Boz dive deeper into cognitive health and creatine myths. Time Stamps 0:00 – Is your body already producing creatine without you knowing? 0:26 – A new perspective on health and performance 0:53 – Welcome to the Strong by Design podcast 2:20 – Join Coach Chris with special guest Dr. Annette “Boz” Bosworth 3:46 – Is creatine more than just a gym supplement? 4:53 – Why creatine has lasted for decades 6:22 – The energy system fueling every cell 6:56 – Why your brain crashes in the afternoon 8:33 – Your brain’s built-in energy reserve 8:52 – Are your muscles taking more than their share? 9:54 – What happens at higher creatine doses? 11:53 – Can creatine help with jet lag and fatigue? 14:06 – Finding the optimal range for brain performance 15:56 – What your brain actually does during sleep 16:47 – The link between insulin and brain decline 18:51 – Can cognitive decline be slowed? 21:17 – Why sleep keeps getting sacrificed 23:04 – Are you going to bed later than you think? 25:53 – Why sleep is key to brain recovery 27:00 – How does creatine quality make a difference? 28:15 – Why diet alone may fall short 31:35 – Why dosing isn’t one-size-fits-all 37:05 – The simplest way to take creatine 39:20 – Is your gut holding you back? 40:40 – Don’t miss Part 2—share and leave a review for the SBD podcast Resources: BozMD.com Dr Boz Official YouTube Connect with Dr Boz: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 424 Why Do I Keep Doing What I Hate?
Send us Fan Mail Have you ever known exactly what you should do… and still done the opposite? In Romans 7:15–20, the Apostle Paul describes one of the most relatable struggles in the entire Bible: “For what I want to do I do not do, but what I hate I do.” In this episode, Coach Chris Wilson unpacks Paul’s raw honesty about the internal war between the desire to obey God and the pull of the sinful nature. This isn’t just about bad habits — it’s about the deeper spiritual conflict every believer faces. You’ll learn: • Why the struggle with sin doesn’t mean your faith is fake • The difference between conviction and condemnation • The two common traps that keep Christians stuck (shame and self-reliance) • Why willpower alone can’t defeat the flesh • How Romans 8 provides the hope and power that Romans 7 exposes If you’ve ever felt frustrated, discouraged, or tired of repeating the same cycle — this conversation will remind you that the fight itself is evidence of spiritual life. The war within is real… but so is the Spirit of God. Your struggle is not proof that God has left you. Sometimes it’s proof that He’s working. Scripture: Romans 7:15–20 (NIV), with references to Romans 7:24–25 and Romans 8:1-4, 26-28. Time Stamps 0:00 – Is your struggle proof you’re spiritually alive? 0:32 – Welcome to the Strong by Design podcast! 0:55 – Join host Chris Wilson for today’s special solo episode 4:51 – Why you keep doing the very thing you hate 6:59 – The inner battle nobody talks about 8:35 – Is it lack of discipline or spiritual warfare? 10:32 – Why the fight doesn’t mean you’ve failed God 13:40 – The two subtle lies that keep you stuck 15:45 – Why “trying harder” keeps backfiring 17:42 – The turning point that changes everything 18:23 – From constant defeat to unexpected power 19:14 – What if freedom is already available? 21:42 – Why the struggle shouldn’t shock you 22:16 – The secret strength found in confession 23:02 – Surrender: the daily move that shifts everything 27:08 – Why you can stop chasing perfection 27:28 – Could the struggle mean God is at work? 29:14 – You’re not broken — you’re in a battle! 30:32 – Please share and leave ratings & reviews for the SBD podcast! Resources: YouVersion Bible App Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 423 More Than Muscles: How Strength Training Builds Resilience and Identity ft. Alena Alsruhe
Send us Fan Mail What if strength training was about more than building muscle? In this powerful conversation, Coach Chris sits down with licensed professional counselor, EMDR-certified therapist, and strength coach Alena Alsruhe to explore how physical strength becomes a pathway to emotional resilience, spiritual depth, and personal transformation. Rooted in John 10:10 and the promise of an abundant life, this episode dives into the healing power of movement, the science behind trauma recovery, and why resistance training is one of the most overlooked tools for mental health. Alena shares how EMDR works, how pain can be transformed into purpose, and why physical challenges shape mental toughness in ways comfort never can. You’ll also hear how strength training uniquely empowers women to stop shrinking, reclaim their confidence, and step fully into who they were created to be. From the importance of presence over platitudes when walking through pain, to the restorative power of nature and sunlight, this conversation is packed with wisdom for anyone navigating a hard season. If you’re looking to build more than muscles—if you want to build resilience, identity, and faith—this episode is for you. Time Stamps 0:00 - The secret to living fully | John 10:10 0:56 - Welcome to the 'Strong by Design' podcast 1:52 - Meet Licensed Professional Counselor & Strength Coach Alena Alsruhe 5:18 - EMDR: What it is and why it matters 9:48 - Where Alena's love for strength training began 12:39 - More than muscle: The spiritual power of moving your body 16:18 - Starting your health journey? Listen to THIS! 18:24 - Why physical challenges make you mentally tough 25:44 - How strength training empowers women 33:56 - How pain becomes purpose and power 40:20 - Presence > platitudes: Walking w/ people through their pain 46:12 - The healing power of nature and sunlight 51:30 - Alena shares highlights from the 'Strong & Beautiful' conference 1:00:05 - In a hard season? This one small step can change everything Resources: Alena’s Counseling Website – www.alenaalsruhe.com Alena’s New Coaching Website – www.thealohawellnesscolletive.com Alena’s - YouTube Channel EMDR and credible counselor network Short video Alena mentioned about Trauma Connect with Alena: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 422 Food Pyramid Scandal - the 'Worst Crime' ever committed in the US? ft. William Grazione [PART 2]
Send us Fan Mail In Part 2 of this powerful conversation, Coach Chris Wilson is back with nutrition and weight-loss expert William Grazione (The Educated Dieter) to dig even deeper into the real reasons people struggle with fat loss, cravings, and lasting health change. This episode breaks down why your body craves the wrong foods , how ultra-processed foods hijack blood sugar and appetite, and why most diets fail because they ignore the fundamentals of whole foods, fiber, and consistency . Chris and William also discuss how fasting can impact the brain and hunger signals, when carbs actually make sense for performance and muscle growth, and why “detox” is often misunderstood. You’ll also hear practical strategies like the “90% trick” for dieting success and simple daily habits that make staying on track feel effortless. Plus, the conversation wraps with an important discussion on Apple Cider Vinegar , gut health, and how ACV gummies may support appetite control and healthier blood sugar levels. If you want real nutrition talk without the nonsense — this is the episode. Time Stamps 0:00 – Why your body craves the wrong foods 0:56 – Welcome to the Strong by Design Podcast! 1:49 – The whole-food rule most diets ignore 4:55 – Fiber vs. Ultra-Processed Foods: The blood sugar battle 5:51 – The surprising brain hack in fasting 6:43 – When to eat carbs to fuel performance and build muscle 7:44 – The story behind 'Family Fueled Nutrition' 10:37 – Discover the amino acid that builds muscle fast 12:42 – Apple Cider Vinegar’s surprising effect on appetite and sugar 13:45 – Eating healthy? Your body might disagree 16:29 – Why your health keeps stalling, and how to fix it 18:05 – What truly happens during a detox? 21:02 – The simple habit that keeps nutrition on track 25:13 – The 90% trick that makes dieting easy 29:48 – Discover the diet rule nobody talks about 31:47 – How tiny, consistent steps lead to lasting change 34:12 – One gummy a day for a healthier gut? Try ACV gummies 35:50 – Why it’s never too late to take control of your health 36:28 – Please share and leave ratings & reviews for the SBD podcast! Resources: TheEducatedDieter.com Connect with William: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 421 Food Pyramid Scandal - the 'Worst Crime' ever committed in the US? ft. William Grazione [PART 1]
Send us Fan Mail Did the original Food Pyramid quietly help create America’s modern health crisis? In this eye-opening episode of the Strong by Design Podcast, Coach Chris Wilson sits down with nutrition and weight-loss expert William Grazione (The Educated Dieter) to unpack one of the most controversial topics in modern nutrition history — the 1992 Food Pyramid and its long-term consequences. This isn’t political spin or diet culture noise. It’s a fact-based, no-nonsense discussion about how government nutrition guidance, ultra-processed foods, and profit-driven food systems collided — and why obesity, diabetes, and metabolic disease exploded in the decades that followed. You’ll learn how ultra-processed foods became “normal,” why cereal and refined carbs sabotage blood sugar, and why most dieting strategies fail people long-term. Chris and William also break down why body composition matters more than the scale, how muscle protects your metabolism, and what actually works if you want to lose fat and keep it off . This is Part 1 of a powerful two-part conversation that challenges outdated nutrition advice and gives you a smarter framework for health. Look for Part 2 of this conversation on Saturday, Feb. 7th. Time Stamps 0:05 – Did the Food Pyramid set up a whole generation for disease? 0:54 – Welcome to the Strong by Design podcast! 03:39 - Join Coach Chris along with our special guest William Grazione 9:01 – How the old Food Pyramid made ultra-processed foods “normal” 9:24 – The shocking public health disaster they don’t want you to know about 10:07 – Know who really profited from the original 1992 Food Pyramid 16:51 – Why ultra-processed foods are literally designed to be addictive 21:17 – Why cereal spikes your blood sugar—and leaves you starving 23:37 – Learn why 'body composition' matters more than what you weigh 25:30 – Discover why building muscle is the secret most diets ignore 27:38 – Why dieting often makes you gain back more fat 35:13 – Could swapping carbs for protein fix America’s health? 48:19 – The Biggest Loser study: Extreme dieting and metabolic damage 49:01 – Learn a smarter way to diet that actually keeps weight off 51:45 – Can a short fast reset insulin resistance? 54:04 – How to go from pre-diabetic to normal blood sugar in 5 days 01:04:45 – Make sure to come back for Part 2! Share and leave ratings & reviews for the SBD podcast! Resources: TheEducatedDieter.com Connect with William: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 420 The Biggest Loser 'Fit for TV' REACTION
Send us Fan Mail What really happened behind the scenes of The Biggest Loser —and what did it cost the contestants? In this episode of the Strong by Design Podcast , Coach Chris Wilson is joined by fitness industry veteran Mike Westerdal and super fan and fitness enthusiast Lindsay Hurley for a powerful reaction to Netflix’s eye-opening documentary Fit for TV: The Reality of The Biggest Loser . Together, they break down how one of the most popular reality TV shows of all time captivated millions through extreme transformations—while quietly pushing bodies to dangerous limits. From brutal workouts and starvation-level diets to near-death moments, abuse allegations, and massive rebound weight gain after the cameras stopped rolling, this conversation exposes why extremes make great television—but terrible health strategies. You’ll hear why responsible coaches would never train clients this way, how rapid weight loss wrecks metabolism, and what the show actually changed in the fitness and reality TV industries. Most importantly, this episode drives home the lesson that real transformation isn’t flashy—it’s built on consistency, sustainability, and long-term habits. If you’ve ever been inspired, disturbed, or conflicted by transformation TV, this is a must-listen conversation that separates entertainment from evidence-based health. Listen in, share the episode, and leave a rating and review to support the Strong by Design Podcast . Time Stamps 0:00 – See how abuse claims sparked controversy 01:10 — Welcome to the Strong by Design podcast! 01:34 — Coach Chris with special guests Lindsay Hurley and Mike Westerdal 1:55 – Uncover what 'Fit for TV' revealed about The Biggest Loser 3:02 – Find out why extreme transformations hooked millions 3:32 – See what happens when weight loss goes too far 6:02 – Understand how rapid weight loss strains the body 8:59 – Peek behind the scenes of brutal workouts and diets 10:10 – Hear why coaches would not train clients this way 13:30 – Follow heroes, villains, and a near-death moment 14:50 – Learn what happens after the show 16:45 – Find out why rebound weight gain happens 23:32 – Discover how the show carried NBC and changed reality TV 28:04 – See when challenges pushed bodies too far 31:27 – Why extremes make great TV—but terrible health 36:50 – Explore what a billion-dollar show really changed 40:02 – Find out how consistency beats extremes 44:15 – See why sustainable change always wins 45:42 - Please share and leave ratings & reviews for the SBD podcast! Resources: Check out Fit for TV: The Reality of the Biggest Loser Connect with Mike: Instagram Connect with Lindsay: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 419 Peptides, GLPs & Fat Loss ft. Dr Ron Eccles
Send us Fan Mail Losing weight after 40 can backfire if it’s done the wrong way—and in this episode of the Strong By Design Podcast , we uncover why that matters more than ever. Coach Chris Wilson sits down with Dr. Ron Eccles to explore the growing role of peptides and GLP-based therapies in sustainable weight and fat loss. Dr. Eccles breaks down peptides in simple terms, explaining how gut hormones like GLP-1, GLP-2, and GIP influence hunger, metabolism, and body composition. Together, they discuss why weight loss alone doesn’t equal better health—and how preserving muscle, protecting joints, and improving metabolic health must be part of the equation. The conversation also tackles America’s declining health outcomes, the concept of the “bliss point” in eating behavior, and what truly happens after you reach your target weight. Dr. Eccles shares insights on emerging peptide technologies, common myths around GLPs, and why lifestyle factors like sleep, movement, and nutrition determine long-term success. You’ll also hear real-world lessons from clinical practice, including differences between men and women and the key health metrics that actually matter. This episode is a must-listen for anyone curious about modern weight-loss solutions and how to approach them safely, intelligently, and with long-term health in mind. Time Stamps 00:00 – Lose weight the wrong way: Hidden dangers for anyone over 40 00:56 — Welcome to the Strong by Design podcast! 02:20 – Join Coach Chris and special guest Dr. Ron Eccles 03:11 – Dr. Ron’s 4 pillars of life balance—and why health is a top priority 05:06 – Peptides explained: What they are and how they work 06:56 – Discover the peptide that started it all 10:38 – GLP-1, GLP-2, and GIP: the gut peptides that silence hunger 12:53 – Why losing weight isn’t the same as building a better body 14:48 - Discussion of the abysmal health outcomes in America 16:59 – The concept of the “Bliss Point” explained 19:06 – What comes next? 3 options after hitting your target 21:02 – Next-level peptides: control appetite, burn fat, and save muscle 26:50 – The future of peptides: No injections required 29:12 – Debunking myths about GLPs 33:30 – How chronic joint pain affected Dr. Eccles's wife 36:33 – Weight loss differences between men and women 37:56 – The 5 key metrics Dr. Eccles tracks with his clients 39:18 – The science behind Alpha Shred revealed 43:35 – Lifestyle factors that make peptides work 47:02 – Why sleep is essential for brain health 53:31 – Key advice before your peptide journey 55:39 – Why some “unconventional” doctors get it right 1:00:26 - Stay connected beyond the episode with Ron Eccles 1:03:23 - Fun fact about the Strong by Design Podcast name 1:05:23 - Please share and leave ratings & reviews for the SBD podcast! Resources: 15-minute Consultation at 941-799-6583 Connect with Dr Ron: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 418 I Can Do ALL Things Through Christ Who Strengthens Me (Christmas Special)
Send us Fan Mail In this special Christmas episode, Coach Chris Wilson and Jared Haley reflect on the deeper meaning of the season through the lens of Philippians 4:4–13. While many know verse 4:13 by heart, this conversation slows down to explore the powerful truths that come before it—rejoicing in the Lord, trusting God in prayer, and experiencing peace that surpasses all understanding. Chris and Jared discuss what it truly means to live as peacemakers, and how peace begins in our own hearts and minds. Drawing from Scripture, they talk about the responsibility we have to take our thoughts captive and focus on what is true, noble, and praiseworthy. The episode also challenges listeners to move beyond simply hearing God’s Word and into living it out through obedience and trust. Ultimately, this conversation points back to Christ as the source of our strength, peace, and hope. Especially during the Christmas season, it’s a reminder that we are not meant to do life on our own. In Christ, we find the strength to walk forward—no matter the circumstances. This episode is an invitation to slow down, reflect, and rediscover the peace only Jesus can give. Merry Christmas! Time Stamps 00:00 - The Peace of God that Transcends all understanding 00:47 — Welcome to the Strong by Design podcast! 01:12 - Join Hosts Chris and Jared for today’s exciting Christmas special 02:50 – Christmas decorations and putting up the tree 06:50 – A Thanksgiving meme that sends them into laughter 08:58 – The powerful lessons in the book of Philippians 13:00 – Redefining what PEACE actually means 16:40 – Learn how to protect your heart and mind 20:15 - How negative thinking hijacks your mind 26:55 - Small actions that make you a peacemaker 32:00 - Chris and Jared on the hard truth about peacemaking 35:52 - The brain hack nobody told you about 38:55 - This is the peace the world can’t offer 44:00 - Why Philippians 4:13 isn’t exactly what you think 48:25 - The Christmas blessing you need to hear Resources: YouVersion Bible App Connect with Jared: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
Ep 417 - Is “Pickleball Shoulder” the New Tennis Elbow? ft. Coach Zach Zenios & Andy Tzinberg
Send us Fan Mail In this special episode of the Strong by Design Podcast , host Coach Chris Wilson sits down with Coach Zach Zenios , creator of Ageless Shoulders , and Coach Andy Tzinberg , a seasoned pickleball instructor, for an eye-opening discussion about shoulder health and longevity on the court. Together, they explore why pickleball has exploded in popularity—especially among players over 50—and the hidden toll it can take on your body if you’re not prepared. You’ll discover what makes pickleball so addictive, the real reason so many players develop shoulder pain, and how small daily habits can make or break your performance. Coach Zach breaks down the concept of Frozen Blood Flow and explains why dynamic movement—not rest or ice—is the secret to lasting joint health. Coach Andy shares practical insights from his years coaching players of all levels, including smart warm-up strategies and techniques to avoid repetitive stress. Stay tuned as the conversation dives into the power of Indian Club training and how the Ageless Shoulders program is helping players restore mobility, strength, and confidence—so they can keep playing the game they love, pain-free, for years to come. Time Stamps 00:46 — Welcome to the Strong by Design podcast! 01:19 — Host Chris Wilson with special guests: Coaches Zach Zenios & Andy Tzinberg 01:58 — What you’ll uncover in today’s episode 03:20 — Get to know Coach Zach & Coach Andy 06:25 — Why pickleball is exploding and what draws people in 10:59 — Pickleball rating system… decoded 14:28 — How Andy went from the classroom to the pickleball court 16:22 — Inside Coach Zach’s daily routine 21:10 — What really attracts people to pickleball 24:58 — Smart strategies for managing repetitive stress 28:40 — One thing you should never forget before playing 33:32 — Secrets to staying injury-free and performing at your peak 41:25 — Hear Andy’s first-ever Indian Club experience 45:13 — Tips for anyone struggling with body pain 49:25 — What really happens when we stop moving dynamically? 53:44 — What’s the most dominant motion in pickleball? 58:18 — How do you train to truly get better? 01:04:19 — Surprising ways Indian Clubs reshape your body and movement 01:09:15 — Andy opens up about how the game transforms people’s lives 01:11:46 — How Ageless Shoulders can help you—revealed here! 01:13:26 — Curious about the Ageless Shoulders program? 01:14:39 — Please share and leave ratings & reviews for the Strong by Design podcast! Resources: AgelessShoulders.com Connect with Coach Zach: Instagram Connect with Coach Andy: Instagram Connect with Coach Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
