The HAPPY HEALTHY STRONG PODCAST

Oak Strength

We talk everything fitness, nutrition, health and wellness in #815!

  1. May 31

    Episode 155: Adjusting Your Workouts as You Age for Less Pain and More Strength.

    You are training hard, doing everything “right,” and your hip still lights up every time you hinge or squat. So now what?  Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights  In today’s episode, Adam and Heather Lane talk through what really happens when a torn hip labrum collides with years of strength training. Heather shares how one run turned into sharp hip pain, why simply going lighter on lifts did not solve it, and how shifting to hip-focused, personalized programming plus a cortisone shot gave her pain-free training again. Adam breaks down how your approach has to change in your 40s and 50s so you can stay strong, avoid unnecessary setbacks, and still keep up with your kids.  Episode Outline  Introduction to the Happy, Healthy, Strong Podcast Introduction of Heather Lane Heather's Hip Issue and Initial Symptoms  Diagnosis and Initial Treatment   Efforts to Manage the Hip Issue  Transition to Personalized Training   Impact of Cortisone Shot and Future Plans   Adapting Training to Age and Needs   Conclusion and Final Thoughts  Episode Chapters 00:00 Intro to Happy, Healthy, Strong and Heather 01:15 Who Heather is and life at Oak Strength 02:23 First signs of hip pain on a run 03:51 MRI results and torn labrum diagnosis 04:38 PT, dry needling, and early modifications 06:17 Hip focused strength work and unilateral training 08:05 Cortisone shot and training pain free 10:26 Switching from group training to personalized programming 12:56 Body composition, strength gains, and confidence 18:34 Training smart in your 40s and 50s 21:18 Keeping up with the kids and long term strength 23:11 Closing thoughts and how to connect with Oak Strength Conclusion Heather’s story reflects what Happy, Healthy, Strong is all about. A torn labrum showed up in the middle of good training, not because she stopped caring. By pressing pause on certain lifts, getting clear testing, and committing to simple, targeted strength work, she found a way to train hard again without limping out of the gym. The reminder from Adam and Heather is straightforward: as life, age, and stress change, your training has to change with it if you want to stay strong enough to keep up with the people you love.   Action Taken  Heather continues a personalized, hip centric strength program built around unilateral work, controlled hinges, and movements that do not flare her hip.  Adam and Heather use the current pain free window after the cortisone shot to load the body safely and build strength in glutes, hamstrings, quads, and back.  Surgery for the torn labrum remains scheduled several months out as a backup plan, with the hope of canceling if strength and function stay high. Heather keeps regular therapeutic massage and check ins with their PT to manage tissue quality, mobility, and hip mechanics.  Listeners are encouraged to stop working around the same painful movement patterns, get a clear diagnosis, and consider individualized programming instead of endless modifications.   CTA  If you are ready to stop guessing around nagging pain and start training with a plan that fits your body right now, connect with Adam and the Oak Strength. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Website: Oakstrength.com Thank you for tuning in to the Happy, Healthy, Strong Podcast. Your effort to learn, adjust, and keep showing up for your own strength is exactly what keeps you moving well for the long haul. Stay curious, stay consistent, and keep owning your health.

    24 min

  2. May 17

    Episode 154: How a Late Bloomer Became an NHL Veteran Through Strength, Nutrition and Daily Habits with Rob Klinkhammer.

    A kid from small‑town Canada, digging gas lines in the summer, who turned a stalled junior career into 15 years of pro hockey with a barbell, better food, and a decision to stop coasting.  Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights In today’s episode, Adam Lane talks with former NHL and KHL forward and current Rockford IceHogs assistant coach Rob Klinkhammer about how strength training, cleaner nutrition, and simple, repeatable habits took him from average junior player to pro vet and shaped the way he parents and coaches today. Episode Outline Introduction and Adam’s setup for the conversation  Rob Klinkhammer’s background and late-blooming hockey story   Turning point at 19–20 and the impact of strength, nutrition, and recovery Journey through AHL, NHL, and KHL  Challenges of coaching and what modern coaching really looks like Player development, roles, and building trust with pros  Training philosophy for kids and youth athletes  Family nutrition and building healthy habits at home  Recovery tools, lifestyle, and keeping four boys active  Health is the foundation for any future, on or off the ice  Episode Chapters 00:00 Welcome, Adam introduces Rob Klinkhammer 01:18 Rob’s small town hockey beginnings 07:06 Almost quitting at 19 and the wake-up call 13:04 Strength training, nutrition, and career transformation 20:15 From AHL grind to NHL and KHL journey 27:34 What coaching really looks like behind the scenes 34:08 Developing pros and using positive feedback 40:22 Raising four active boys and managing chaos 47:39 Family nutrition, real food, and realistic treats 54:45 Health as the base for any future and closing thoughts Conclusion Adam and Rob strip it back to what actually moves the needle. No secret drills, no magic workouts, just years of showing up to lift, eat real food most of the time, sleep, recover, and lead by example at home. Rob’s story is a reminder that you do not have to be a youth standout to build something big if you are willing to clean up your habits and stay consistent. Action Taken Rob continues to develop Chicago Blackhawks prospects in Rockford, focusing on structure, honest feedback, and habits that translate to the NHL.   CTA Share this with a parent, coach, or teammate who keeps saying they want better health or performance but feels stuck. Then hit subscribe and leave a quick review so more people can find Happy, Healthy, Strong with Adam Lane. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Connect with Rob Klinkhammer @rockfordicehogs https://en.wikipedia.org/wiki/Rob_Klinkhammer Thank you for listening and spending part of your day with Adam and Rob. Keep choosing the next right habit, the next training session, and the next real meal so you can live a life where you actually feel happy, healthy, and strong.

    1h 4m

  3. May 3

    Episode 153: The Truth About Peptides, GLP-1 Drugs, and Recovery.

    Chasing peak performance with shortcuts is easy. Building it on sleep, nutrition, and smart decisions, while everyone else is living on energy drinks, screens, and quick fixes, is where the real edge lives. Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights In today’s episode, host Adam Lane sits down with sports medicine orthopedic surgeon Dr. Geoff Van Thiel to cut through the noise on performance. They break down what actually works: sleep, nutrition, training, and recovery, and where tools like fasting, peptides, GLP‑1 drugs, cold plunges, and sauna truly fit. The focus stays on building solid fundamentals first and then carefully layering in advanced methods, instead of chasing quick fixes Episode Outline Why fundamentals still beat “biohacks.” Fasting done wrong vs fasting done right Peptides 101: what they are and why they’re not harmless BPC‑157 and “Wolverine peptide” style recovery claims GLP‑1 weight loss drugs: band-aid or game changer? Finding your “first domino.” Youth athletes, shoulder pain, and the illusion of quick fixes Sleep as a performance enhancer Screens, social media, and honest self-audits Shock the system: why dramatic changes sometimes work Training variety and the strength example Recovery tools: cold plunges, ice baths, and sauna The real order of priorities Dr. Van Thiel’s platforms and future content Episode Chapters 00:00 Intro & who is Dr. Geoff Van Thiel 02:00 Info overload: fasting, peptides, “biohacks” 04:38 Fasting fails vs sustainable intermittent fasting 07:30 Luka Dončić, LeBron & performance fundamentals 09:32 Real food, protein, and dirty supplements 10:48 What are peptides? Simple explanation 13:14 BPC‑157 “Wolverine peptide” and recovery 17:22 How GLP‑1 drugs work and real patient results 23:47 Obesity, mood, hormones & the first domino 26:12 Youth athletes, shoulder pain & quick fixes 28:13 Sleep, injury risk, and performance 33:39 Ice baths, muscle growth & sauna benefits 38:39 Screen time, blue light & honest tradeoffs 39:48 Shock changes: resets, diets, and cold exposure 42:18 Runners, strength training & changing stimulus 43:45 Big rocks vs fringe biohacks Action Taken Dr. Geoff Van Thiel commits to sharing more detailed content on: Peptides Sleep and recovery Performance fundamentals Provide deeper resources on performance and health Conclusion High performance doesn’t start with injections, cold tubs, or expensive supplements. It starts with boring, proven basics: sleep, nutrition, smart training, and honest habits around screens and stress. Peptides, GLP‑1 drugs, fasting, sauna, and cold exposure can all have a place, but only once the “big rocks” are solid.  CTA For more conversations on real-world performance, follow Oak Performance Radio and subscribe so you don’t miss the next episode. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Learn more about Dr. Geoffrey Van Thiel’s work and resources on orthopedics and sports medicine: www.vanthielmd.com Facebook: Dr. Geoffrey Van Thiel Instagram: @vanthielmd Thank you for listening and for caring about what truly drives performance. Keep showing up, tightening the basics, and making the kind of choices your future self and the people who count on you will be proud of.

    46 min

  4. Apr 19

    Episode 152: How to Become the Man You Want to Be in 5 Years with Integrated Masculinity.

    Crushing it at work and in the gym while quietly falling apart at home is not strength; it’s disintegration. Real masculinity means integrating faith, family, fitness, and finances so that you don’t excel in one area while neglecting everything that matters most. Welcome to the Happy, Healthy, Strong Podcast, hosted by Adam Lane. This show explores what sustainable health truly means through supportive nutrition, intentional movement, and habits that foster strength without extremes. Episode Highlights In today’s episode, Adam Lane sits down with Cory Bolduc to talk about what it actually looks like for men to live integrated lives, where faith, family, fitness, and work line up instead of pulling against each other. With years of experience as a pastor, men’s coach, and nonprofit leader, Cory gets into real stories and straight talk about getting out of compartmentalized living, finding honest accountability, and cutting some of the digital noise so you can actually pay attention to what’s going on inside. Episode Outline Meet Cory Bolduc & Integrated Masculinity Disintegrated vs. Integrated Men The 4F Framework and Life Buckets Men’s Emotional Health & the SACHET Tool Accountability That Actually Helps Social Media, Comparison, and False Standards Agreements That Quietly Run Your Life The Power of Men in Real Community Disconnection, Retreats & Boundary Waters Trips Becoming the Man You Want to Be in 5 Years Episode Chapters 00:00 Welcome to Happy, Healthy, Strong 00:27 Meet Cory Bolduc & his family 03:30 What is Integrated Masculinity 05:01 Balancing faith, family, fitness, finances 11:39 Men’s emotions & the SACHET tool 13:25 The power of men’s accountability groups 29:02 Social media, comparison & “highlight reels” 33:31 Phone boundaries, family, and parenting 41:23 Men’s fires, retreats & Boundary Waters trips 48:29 Asking “What do I want?” and slowing down 51:20 5‑year exercise & practical next steps 53:51 Where to find Cory & closing thoughts Action Taken Cory shares a 5‑year self‑audit exercise Define the kind of man you want to be in five years List how you currently spend your time Identify what moves you toward that man and what pulls you away  Listeners are invited to seek real accountability, whether in:    A local men’s group or faith community One‑on‑one counseling/coaching  Cory points men to:    IntegratedMasculinity.life for men’s work, groups, retreats, and trips Integrated Ministries for crisis couples work and pastoral counseling Practical step: set stronger boundaries with social media, aiming to use it as a tool rather than a distraction (e.g., “post and ghost”).  Conclusion A lot of guys look like they’re winning on the outside but feel scattered on the inside. Cory puts language to that and shows why it matters to pull faith, family, fitness, and work into the same lane instead of treating them like separate lives. The big idea is simple: pay attention to what’s really going on, get around a few solid men who will shoot you straight, and start cutting the stuff that’s pulling you away from the man you actually want to be. CTA Subscribe to Happy, Healthy, Strong and share this episode with a man who’s crushing it on the outside but might be carrying more than he lets on.  Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Follow Cory Bolduc @integrated_masulinity Thank you for listening and giving space to think about the kind of man you’re becoming. Every step you take toward integration, showing up, being honest, and staying connected, builds a stronger life for you and the people who depend on you.

    55 min

  5. Apr 5

    Episode 151: Why Physical Discipline Shapes Your Mental and Spiritual Life.

    Most people say they “don’t have time” to train, but the truth is, your approach to fitness is quietly shaping your family life, your faith, and your future, even when you skip the workout. Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights In today’s episode, Adam Lane talks with pastor and fitness enthusiast Alex Dunkin about how faith, discipline, and daily habits shape real-world health. They look at why people drop fitness when life gets busy, how beliefs and motives drive your training choices, and what it means to treat the body as something entrusted by God, not just a project to “fix.” Along the way, they tie together movement, ministry, family life, and a grounded, biblical view of the body. Episode Outline Who is Alex Dunkin? Spinning Plates: Faith, Family, Work, and Fitness Beliefs, Desires, and Choices Framework  Alex’s “Batman Phase” and Toxic Motivation  Making Fitness Joyful and Sustainable Wearables, Data, and Gamifying Health Redeeming Time in a Distracted Culture Fitness as Character Training and Sin Restraint Scripture and a Theology of the Body Fitness as Service: Strength to Help Others Longer Glorifying God with Your Body Small Daily Wins Across All “Plates Redeemer 20s and Resources   Episode Chapters 00:00 Intro & Welcome 00:45 Meet Pastor & Fitness Enthusiast Alex Dunkin 03:35 Beliefs, Desires, and Choices in Fitness 07:28 Alex’s “Batman Phase” Weight Loss Story 11:07 Making Training Joyful and Sustainable 13:38 Redeeming Time: Movement in a Busy Life 16:39 Wearables, WHOOP, Oura, and Sleep Debt 21:18 Fitness, Self-Control, and Daily Decisions 23:50 What the Bible Says About Physical Training 31:00 Training to Serve Family and Others Longer 39:05 Glorifying God With Your Body 48:24 Redeemer 20s and Resources 54:04 Adam’s Closing Reflections & Outro Action Taken Highlight the beliefs–desires–choices framework as a practical tool for listeners   Encourage listeners to start redeeming small pockets of time for movement and Bible reading   Shares examples from his own home and business to ground the conversation in real life   Invites young adults (18–29) in the Rockford area to Redeemer 20s Thursday nights at 6:30 PM   Directs listeners to Redeemer’s podcasts and Redeemer Institute for deeper biblical teaching   Conclusion Adam and Alex leave listeners with a simple but demanding idea: your body, your calendar, and your habits are all connected. The way you move, eat, and rest doesn’t sit in a separate box from your faith or your family; it all pulls in the same direction over time. A few honest questions about what you believe, what you really want, and how you’re using your time can be the starting point for changes that last, both in the gym and everywhere else you’re needed. CTA Follow the show, share this episode, and apply one small change to your daily routine. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Connect to Redeemer accounts; @redeemerrockford @redeemertwenties @redeemerrockfordstudents Thank you for listening and for caring enough about your body and your soul to lean into this kind of conversation. Stay intentional with your time, your movement, and your mindset—your quiet, consistent choices today are building the strength you’ll need for the people counting on you tomorrow.

    55 min

  6. Mar 22

    Episode 150: How to Build a Better Relationship with Food Using 7 Mindful Eating Habits.

    Eating slowly sounds simple until it feels uncomfortable, unfamiliar, and almost impossible to stick with. Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights In today’s episode, Adam sits down with Krystal Bolduc to break down the seven guidelines for mindful eating and what it actually looks like to build a healthier relationship with food. They walk through how modern habits have shifted the way people eat, often distracted, rushed, and disconnected, and why slowing down can feel challenging at first. Through a guided eating exercise using simple foods, it shows how awareness, environment, and intention can change the entire eating experience, leading to better satisfaction, reduced overeating, and a stronger connection to hunger and fullness cues. Episode Outline The seven guidelines for mindful eating How modern distractions impact eating habits The importance of slowing down and being present with food Guided mindful eating exercise using a raisin and a Smartie Sensory awareness: taste, texture, smell, and experience Differences between processed foods and whole foods The role of food source awareness Applying mindful eating in daily routines Addressing emotional and binge eating patterns Common challenges and how to create better eating environments Building a sustainable relationship with food Episode Chapters 00:00 Intro & show purpose00:28 Part 2 setup & 7 mindful eating guidelines recap02:00 Modern distractions & loss of focused meals04:30 Why single‑tasking feels uncomfortable05:10 Guided breathing & grounding before eating08:40 Raisin meditation – engaging all the senses15:15 Adam reflects on raisin experience & taste “explosion”18:30 Smarties meditation & comparing satisfaction24:30 Real food vs processed food, source and nutrients31:00 Hunting, meat sourcing & energy of our food39:30 Fight/flight vs rest/digest & digestion issues48:00 Kids, treats, traditions & mindful family eating56:30 Emotional/binge eating, blue zones & enjoyment1:01:30 Program phases, next steps & closing Action Taken Schedule and record follow-up episodes covering the next phases of the relationship-with-food program Publish downloadable mindful eating guides for listeners to access and practice Conclusion Mindful eating is not about strict rules or perfect habits. It is about paying attention, creating space to slow down, and learning how to respond to what the body is actually asking for. When awareness becomes part of the process, food stops being automatic and starts becoming intentional. CTA Follow the show for more conversations on nutrition, movement, and building strength through sustainable habits. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Connect with Krystal Bolduc Website: https://changeyourlyfe.com/ Instagram:  https://www.instagram.com/lyfenutrition Facebook: https://www.facebook.com/lyfenutrition/ Thank you for listening. Small shifts in awareness can change how food is experienced, one meal at a time.

    1h 4m

  7. Mar 10

    Episode 149: How Adults Over 40 Can Rebuild Strength, Protect Bone Density, and Stay Active.

    Strength after 40 is not optional. It is necessary.  The body changes with age, but the right training keeps it capable, strong, and resilient. Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights In this episode, Adam Lane and Coach Sam Libby explain how functional strength training supports adults in their 40s and 50s by maintaining muscle mass, improving bone density, and strengthening movements used in everyday life. Foundational exercises like trap bar deadlifts, squats, lunges, and step-ups help build strength safely through controlled, moderate-intensity training. Proper nutrition, especially adequate protein intake, supports muscle maintenance and recovery. Mobility work, foam rolling, and isometric holds improve muscle activation, flexibility, and injury prevention while supporting long-term health. Episode Outline Why functional strength training matters for adults in their 40s and 50s Foundational movements that build practical strength for everyday activities Training with controlled movements and moderate intensity for long-term safety Adjusting workouts based on energy levels, injuries, and individual limitations The role of mobility work, foam rolling, and recovery routines Why consistent training produces better long-term results than extreme workouts Reverse dieting and increasing calorie intake to support metabolism and muscle growth The importance of adequate protein intake for strength and recovery Using isometric holds to activate muscles and improve neuromuscular recruitment Episode Chapters 00:00 Welcome to Happy Healthy Strong & guest intro 01:14 Overwhelm in the gym & info overload online 01:56 Functional training for 40s/50s: real-life strength 03:01 Foundational moves vs flashy, risky exercises 03:43 Strength priorities as we age: function over vanity 05:14 Setting realistic, attainable goals 06:05 Desk jobs, posture & everyday work capacity 07:06 Trap bar deadlifts, step-ups & safe heavy lifting 09:46 Scaling, substitutions & training around pain 12:23 Foam rolling, bands & simple mobility routines 21:40 Consistency over intensity: “3x50” training mindset 27:23 Strength, muscle mass & reverse dieting for adults Action Taken Contact ORS Physical Therapy (Dan) to coordinate referrals and begin physical therapy support for members who need it Update the training program to include isometric pulls and holds to improve muscle activation and neuromuscular recruitment Provide 15-minute foam rolling and mobility sessions to help members loosen tight areas before or after workouts Conclusion Strength training becomes more important with age, but it does not require extreme workouts or complicated movements. Consistent training built around foundational exercises helps maintain muscle, support bone health, and improve everyday function. When paired with proper nutrition, mobility work, and recovery, strength becomes a tool that supports long-term health and independence. CTA Listen to the episode and follow the show for more conversations on building strength, improving health, and living a stronger life. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Thank you for listening. Strength built through consistency supports a healthier, more capable life for years to come.

    37 min

  8. Feb 22

    Episode 148: Rebuilding Trust With Food Through Mindful Eating.

    Most people don’t struggle with food because of knowledge. The real issue often starts with losing connection to the body’s own signals. Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights In this episode, Adam Lane is joined by Krystal Bolduc, food therapist and integrative health practitioner, to explore why many people feel disconnected from their eating habits. The topic centers on mindful and intuitive eating, the pressure created by diet culture, and how rebuilding trust with the body can reshape the relationship with food. Krystal shares seven practical guidelines for mindful eating and explains why relying on external rules often creates more confusion than clarity while social expectations and body image pressures continue to influence the way many people approach food. Episode Outline Overview of the podcast mission and focus areas Introduction of guest Krystal Bolduc Why diet plans are often the wrong starting point The confusion created by social media and nutrition noise Understanding personal relationships with food Body image pressures and gender perspectives Adam’s personal journey with training and nutrition The impact of diet culture and vanity metrics Introduction to intuitive and mindful eating The seven guidelines for mindful eating Practical ways to apply mindful eating at home Key takeaways and preview of the next discussion Episode Chapters 00:00 Welcome to Happy, Healthy, Strong 00:25 Crystal Hosts & Episode Setup 01:10 Why Not Just “Tell Me What to Eat”? 02:07 Soundbites, Confusion & Nutrition Trends 03:18 Turning Inward vs Following Gurus 05:45 Masculine vs Feminine Body Ideals 06:43 Adam’s Journey: From Chubby Kid to Ironman 13:28 Early Nutrition Mistakes & Endurance Training 19:10 Vanity Pressure, Gym Ownership & Image 23:40 Diet Culture, Thinness & Bulking/Cutting 33:05 Intro to Mindful & Intuitive Eating 36:10 The 7 Eating Guidelines Explained 49:01 Boundaries with Food, Not Punishment 50:50 Teaser: Next Episode on Exercise Action Taken Publish episode notes and promote across Oak Strength social platforms (Instagram, Facebook) and oakstrength.com Present and lead the mindful/intuitive eating exercise in the next segment so listeners can practice the seven guidelines Conclusion Rebuilding a healthy relationship with food starts with paying attention. This conversation highlights how awareness, presence, and self-trust play a central role in mindful eating. The seven guidelines shared by Krystal Bolduc offer a practical starting point for anyone looking to reconnect with hunger, satisfaction, and enjoyment around meals. CTA Listen, follow, and share the episode. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Connect with Krystal Bolduc Website: https://changeyourlyfe.com/ Instagram:  https://www.instagram.com/lyfenutrition Facebook: https://www.facebook.com/lyfenutrition/ Thank you for being here and for listening. May this be a reminder that small, mindful choices can lead to lasting strength and balance.

    52 min
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4.6
out of 5
10 Ratings

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We talk everything fitness, nutrition, health and wellness in #815!

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