Strong By Design Podcast

Team CriticalBench
  • 4.9 (277)
  • FITNESS
  • UPDATED WEEKLY

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!

  1. Ep 429 Why Your Core Looks “Soft” After 35 (And Why Women Are Turning to Pilates Burn) ft. Jenn & Lindsay

    APR 15

    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:  YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com

    45 min
  2. Ep 428 The Inflammation Triangle: Gut Brain and Muscle After 40 ft Lee Hayward [Part 2]

    APR 4

    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:  YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com

    48 min
  3. Ep 427 The Inflammation Triangle: Gut Brain and Muscle After 40 ft Lee Hayward [Part 1]

    APR 1

    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:  YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com

    48 min
  4. Ep 426 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 2]

    MAR 21

    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:  YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com

    37 min
  5. Ep 425 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 1]

    MAR 18

    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:  YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com

    41 min
  6. Ep 424 Why Do I Keep Doing What I Hate?

    MAR 4

    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:  YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com

    31 min
  7. Ep 423 More Than Muscles: How Strength Training Builds Resilience and Identity ft. Alena Alsruhe

    FEB 18

    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:  YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com

    1h 5m
  8. Ep 422 Food Pyramid Scandal - the 'Worst Crime' ever committed in the US? ft. William Grazione [PART 2]

    FEB 7

    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:  YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com

    37 min
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4.9
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About

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!

Information

  • Creator
    Team CriticalBench
  • Years Active
    2018 - 2026
  • Episodes
    457
  • Rating
    Clean
  • Copyright
    © 2026 Strong By Design Podcast
  • Show Website
    Strong By Design Podcast

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