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Strong By Design Podcast

Team CriticalBench

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!

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October 14 · 57 min
Ep 443 Youth Sports- The Good, the Bad and the Ugly
Send us Fan Mail Send us Fan Mail Are youth sports building stronger kids—or have pressure, politics, and the pursuit of winning caused adults to lose sight of what really matters? In this episode of Strong by Design, Mike Westerdal sits down with his friend and fellow youth coach Dean Sarigumba for an honest conversation about youth sports: the good, the bad, and the ugly. Drawing from their experiences as athletes, fathers, and coaches, Mike and Dean explore how sports can build confidence, resilience, friendships, and character. They also share stories of sideline confrontations, favoritism, and the parent pressure that can turn a positive experience into a stressful one. Together, they unpack playing-time expectations, the importance of teaching kids to communicate with coaches, and why coachability, effort, and being a good teammate matter beyond the game. They also discuss early specialization, the growing cost of travel sports, and what happens when chasing scholarships overshadows a child’s love of playing. The conversation closes with a reminder about faith and family: our identity belongs in Christ, and our children’s worth is bigger than their performance on the field or court. Whether you’re a parent, coach, or athlete, this episode will challenge you to think about what success in youth sports really looks like. Share it with someone who could use encouragement—and send us your own youth sports story! Time Stamps 00:00 – Youth sports and the “great race to nowhere” 01:05 – Welcome to Strong by Design with Mike Westerdal and Dean Sarigumba 04:45 – Sideline chaos: How Mike got into coaching flag football 07:33 – The good: How sports build character and resilience 10:17 – Why kids can benefit from team and individual sports 12:26 – Teaching kids to communicate with their coaches 14:22 – Competitive vs. recreational sports: Setting expectations 18:24 – Favoritism and the challenges of coaching your own child 22:39 – Consistent standards and constructive coaching 26:46 – Why kids lose their love of sports 28:15 – The business of youth sports and chasing scholarships 29:54 – Early specialization, travel teams, and family sacrifices 33:52 – How puberty changes the playing field 35:38 – Character traits that matter beyond athletic skill 37:01 – When parents coach from the sidelines 40:35 – Effort, hustle, and learning to push through challenges 44:24 – A volleyball lesson in resilience and letting kids struggle 46:44 – Being a positive teammate and building others up 47:28 – When parent behavior crosses the line 53:11 – Finding identity in Christ and keeping family first 54:46 – What parents and coaches can do better 56:35 – Share your stories and encourage a coach, parent, or athlete Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
S9 · E442
September 30 · 28 min
Ep 442 Young Washington: Failure, Grit and the American Dream
Send us Fan Mail What can George Washington’s early setbacks teach us about grit, ambition, and purpose? In this shorter episode of the Strong by Design Podcast, Mike Westerdal and Stephen Ohocinski share their reactions to the film Young Washington. They discuss the young leader’s repeated failures, his refusal to give up, and the role faith may have played in shaping his path. Along the way, they offer candid thoughts on the movie’s storytelling and battle scenes, and consider how perseverance can turn disappointment into growth. It’s a lively conversation about history, faith, and the determination to keep going when the road ahead is anything but clear. Time Stamps 00:00 – How divine protection shaped young Washington 00:50 – Welcome to the Strong by Design podcast! 01:15 – Join hosts Mike Westerdal and Stephen Ohocinski for today’s special episode 01:50 – Meet the story behind 'Young Washington' 02:48 – What historical films can teach us 05:18 – Why independent films tell different stories 07:48 – How failure shapes ambition 10:55 – The making of a young leader 14:43 – Why resilience changes everything 20:36 – What failure can teach us 23:41 – How warfare changed early America 27:18 – Can art be separated from the artist? 28:08 – Share, rate & review the Strong by Design podcast! Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
S9 · E441
September 19 · 55 min
Ep 441 When Did the Church Leave the Public Square? ft. Pastor Anthony McDaniel [PART 2]
Send us Fan Mail The conversation continues in Part 2 as Coach Chris Wilson and Jared Haley sit down with Pastor Anthony McDaniel to explore what faithful Christian engagement should actually look like in a culture increasingly shaped by competing ideas, ideologies, and political division. Anthony explains why self-restraint matters, how Christians should think about the proper role and limits of government, and why passion without wisdom can become counterproductive. The conversation then turns toward Christian leadership, the ideas shaping our culture, and what history can teach us about the consequences of ideology. Chris, Jared, and Anthony also examine how crises reveal leadership, why simply creating believers isn't enough if we're not making disciples, and how Christians should respond when major cultural events challenge their convictions. One of the most important themes of the conversation is learning to stand firmly for truth without abandoning grace and understanding how disagreement, when handled properly, can actually strengthen our convictions. As the episode comes to a close, the discussion turns toward a question we all need to consider: What can bring divided communities back together? Part 2 is a challenging conversation about leadership, conviction, responsibility, and what it means to live out your faith beyond the walls of the church. Time Stamps 0:00 – Welcome to the Strong by Design podcast! 00:10 – Join hosts Chris Wilson and Jared Haley with special guest Pastor Anthony McDaniel [Part 2] 00:30 – Why does self-restraint matter? 02:40 – How much power should government have? 04:00 – Know when protection becomes a responsibility 08:59 – Why passion alone isn’t enough 11:08 – What makes a strong Christian leader? 15:01 – The ideas shaping our culture 19:40 – What can history teach us? 24:36 – How ideology changes the way we think 27:48 – The mistake that weakens persuasion 32:32 – What crisis reveals about leadership 36:01 – Are we making disciples or just believers? 42:38 – How should Christians respond to major events? 45:14 – Can you stand for truth without losing grace? 50:08 – Why disagreement can strengthen your convictions 52:08 – What can bring communities back together? 54:22 – Share, rate & review the Strong by Design podcast! Connect with Pastor Anthony: Instagram Connect with Jared: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
S9 · E440
September 16 · 58 min
Ep 440 When Did the Church Leave the Public Square? ft. Pastor Anthony McDaniel [PART 1]
Send us Fan Mail Should Christians stay out of politics or has that mindset caused the church to retreat from its responsibility to engage culture? In Part 1 of this two-part conversation, Coach Chris Wilson and Jared Haley sit down with Pastor Anthony McDaniel to tackle one of the most important questions facing Christians today: What does faithful engagement with culture and government actually look like? The conversation begins by challenging the popular image of “Hippie Jesus” before moving into Anthony’s own journey from professional trumpet player to pastor and the political awakening that changed how he viewed his responsibility as a Christian. Together, they unpack the biblical meaning of the separation of church and state, five common mistakes Christians make when thinking about politics, the Great Commission, and what churches can learn from successful sports organizations. They also take a closer look at the Parable of the Talents, personal responsibility, success beginning at home, and why pastors have a responsibility to provide moral clarity. The conversation closes by examining the often-misunderstood idea of “Christian nationalism” and what it means to live faithfully as both a Christian and a citizen. This is only Part 1… Please come back for Part 2 as the conversation continues. Part 2 releases on Saturday, September 19th! Time Stamps 00:00 – The “Hippie Jesus” myth vs. reality 00:33 – Welcome to the Strong by Design podcast! 01:12 – Join hosts Chris Wilson and Jared Haley with special guest Pastor Anthony McDaniel [Part 1] 02:40 – A prayer for truth, guidance, and strength 04:18 – From professional trumpet player to pastor 05:10 – What sparked a political awakening in 2008? 07:53 – Addressing cultural issues in the church 12:25 – Why are Christians pushed toward political passivity? 15:57 – Understanding the separation of church and state 18:28 – The history behind the King James Bible 21:10 – Five common mistakes Christians make about politics 23:00 – Re-examining the Great Commission 28:38 – What churches can learn from sports organizations 33:23 – What the Parable of the Talents teaches 39:00 – The Parable of the Talents and socialism 46:44 – How success starts at home 50:08 – Why pastors should provide moral clarity 52:38 – Understanding “Christian nationalism” 56:45 – Faith, citizenship, and everyday life 58:16 – Come back for Part 2 and leave ratings and reviews for the SBD podcast! Connect with Pastor Anthony: Instagram Connect with Jared: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
S9 · E439
September 2 · 49 min
Ep 439 The WAR on Reality ft. Dr. Frank Turek
Send us Fan Mail What happens when a culture loses its grip on objective reality? On this episode of Strong By Design, Coach Chris Wilson welcomes back Dr. Frank Turek for his fifth appearance on the podcast to discuss his provocative new book, The War on Reality. You can preorder the book at the link below! Frank is a Christian apologist, author, speaker, and founder of CrossExamined.org, and he has spent decades defending the truth claims of Christianity using reason, evidence, and logic. In this conversation, Frank explains why he believes the battle we're facing today goes much deeper than politics or cultural disagreement. It is ultimately a battle over truth, reality, human identity, morality, family, information, and even our understanding of what it means to be human. Chris and Frank explore what happens when subjective feelings begin to outrank objective facts, whether technology and artificial intelligence have made it harder to know what is true, and whether a free society can survive without a shared understanding of reality. They also discuss the role Christians have played in this cultural moment, why defending truth requires more than simply knowing what you believe, and how we can equip the next generation to think critically in a world increasingly confused about truth. If you've ever wondered why the cultural battles of our day seem to go far deeper than politics, this conversation with Dr. Frank Turek will give you plenty to think about. Time Stamps 00:00 – Why “your truth” can’t define reality 00:49 – Welcome to the Strong by Design podcast! 01:12 – Join Coach Chris along with our special guest Frank Turek 02:48 – The tragic loss of Charlie Kirk 05:00 – Why is culture changing? 07:01 – Can 'feelings' change biological reality? 09:28 – How postmodernism changes the way we see truth 12:35 – How modernism led to postmodernism 15:00 – Are Christians partly responsible for cultural decline? 17:28 – What socialism gets wrong about human nature 20:07 – Why work and incentives matter 22:55 – Can we really customize reality? 24:25 – Finding peace through grief and loss 28:44 – Why rebellion is a deeper problem than death 31:09 – What history says about culture and civilization 33:07 – What the numbers reveal about America 37:08 – How language changes the way we see reality 39:00 – Can AI be trusted to tell the truth? 41:11 – What happens when students use AI to cheat? 43:19 – How can we know God exists? 45:37 – Get a closer look at The War on Reality (pre-order!) 48:55 – Share, rate & review the Strong by Design podcast! Get the book – The War on Reality: https://thewaronreality.com/ Frank’s past episodes: Ep 65 Stealing from God Ep 186 Is the 'Cancel Culture' Loving or Unloving and How Do We Respond? Ep 238 Hollywood Heroes - How Your Favorite Movies Reveal God Ep 310 Correct, Not Politically Correct Connect with Frank: Instagram Connect with Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
S9 · E438
August 19 · 1 hr 15 min
Ep 438 More Than Muscle: What It Really Means to Live a Strong Life
Send us Fan Mail What does it really mean to live a strong life? Is it physical strength, a healthy body, a strong marriage, meaningful relationships, a life of purpose, resilient faith… or maybe all of it? In this special Strong By Design episode, Coach Chris Wilson revisits six powerful conversations from some of the show’s most popular episodes over the past few years. From health and fitness to purpose, legacy, family, faith, resilience, and the choices that shape who we become, these conversations reveal that true strength goes far beyond muscle. These are some of the most memorable lessons, stories, and insights from the Strong By Design journey and a reminder that becoming stronger is about every area of life. Time Stamps 00:00 – Welcome to the Strong by Design podcast! 00:30 – Join host Chris Wilson for today’s special episode 01:15 – A look back at the past 2+ years 03:05 – What true strength really means 04:17 – The power of the one-minute workout 07:20 – Navigating fitness after big life changes 09:15 – Building lifelong exercise habits 11:37 – A biblical approach to time management 15:10 – Intentional living vs. watching the clock 17:50 – Uncovering your true purpose 19:34 – How to build a lasting family legacy 22:49 – Behind the scenes with Jody Maberry 28:15 – Daily habits that leave a mark 33:15 – Learning to walk in gratitude and faith 35:25 – Escaping the "if-only" mindset 40:20 – Finding hope in hard times 42:32 – Secrets to mastering your marriage 48:30 – The impact of strong home foundations 51:15 – Yearly rituals that strengthen relationships 58:32 – How to overcome life's deepest wounds 1:03:40 – The healing power of support systems 1:07:30 – How emotions, love, and laughter speed up healing 1:12:32 – Bringing it together: The 6 Key Pillars 1:14:40 – Share, rate & review the Strong by Design podcast! Featured Episodes: Ep 38 One-Minute Interval Workouts with Meredith Shirk Ep 379 How You Spend Your Time will Shape Your Purpose ft. Jared Haley Ep 329 Why I wrote a letter to my kids every day since they were born ft. Jody Maberry Ep 386 What Does the Bible Say About Gratitude? Thanksgiving Day Special 🦃 Ep 351 Master Your Marriage ft. Robert & Sharla Snow Ep 385 Believe Big, Love Heals ft. Jo 'Animal' Miller Connect with Coach Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
S9 · E437
August 5 · 1 hr 1 min
Ep 437 America 250: Is America stronger, weaker, or simply different?
Send us Fan Mail America is celebrating 250 years of freedom but what does it actually take for a nation to remain free? In this thought-provoking solo episode, Coach Chris Wilson explores the connection between personal responsibility, physical health, spiritual clarity, and the strength of a free society. He challenges listeners to consider whether a culture that is physically unhealthy, spiritually confused, and easily offended can truly sustain the liberties it has inherited. Along the way, Chris reflects on how America has changed since its founding, examining where we've grown stronger, where we've grown weaker, and why character matters more than comfort. He also shares his perspective on delayed gratification, emotional resilience, the pursuit of absolute truth, and the forgotten virtues that once defined generations of Americans. Rather than focusing solely on politics, this conversation invites listeners to look inward and examine the everyday choices that shape families, communities, and ultimately the future of our country. If you've been searching for a message that encourages courage, discipline, faith, and personal growth, this episode will challenge and inspire you. Freedom isn't sustained by laws alone, it is sustained by people willing to live with conviction, responsibility, and purpose. Time Stamps 00:00 – The truth about delayed gratification 0:56 – Welcome to the Strong by Design podcast! 01:23 – Join host Chris Wilson for today’s special solo episode 04:07 – Are we too ‘soft’ to stay free? 06:50 – Hidden connection between fitness and freedom 10:00 – Where personal responsibility meets political freedom 12:49 – Finding absolute truth in a confused world 15:57 – What real peace actually looks like (where it comes from) 20:03 – How to master your emotional control 23:53 – Is modern America stronger, weaker, or different? 31:00 – What changed since 1776? 36:00 – The most dangerous narrative threatening our culture 41:10 – How to protect what actually matters 43:50 – Rediscovering forgotten values 48:13 – The single virtue we lost along the way 51:00 – Six essential traits for the next generation 53:00 – The dark side of "winning at all costs" 55:40 – What it really takes to keep our freedom 1:00:00 - Share, rate & review the Strong by Design podcast! Resources: Unoffendable the book Connect with Coach Chris: Instagram Support the show Connect w/ Critical Bench: Youtube Facebook Instagram CriticalBench.com CriticalNutritionLabs.com StrongByDesignPodcast.com
S9 · E436
July 22 · 1 hr 1 min
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
S9 · E435
July 8 · 55 min
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
S9 · E434
June 24 · 49 min
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
S9 · E433
June 10 · 1 hr 33 min
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
S9 · E432
May 27 · 41 min
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
S9 · E431
May 13 · 57 min
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
S8 · E430
April 29 · 59 min
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
S8 · E429
April 15 · 44 min
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
S8 · E428
April 4 · 47 min
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
S8 · E427
April 1 · 48 min
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
S8 · E426
March 21 · 36 min
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
S8 · E425
March 18 · 40 min
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
S8 · E424
March 4 · 31 min
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

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