5 Greatest Lessons From 2 Years of Stronger Weekly
By Jesse Carrajat | Host – Stronger Weekly Podcast | USMC Veteran | Founder – Altum Media
Introduction: Two Years Strong
Two years ago, on Veterans Day 2023, Stronger Weekly launched with a simple mission — to help people take back control of their health, habits, and lives.
What started as a small idea has grown into something much bigger: a movement of listeners, experts, and everyday people pursuing strength that lasts — physically, mentally, and spiritually.
In this special two-year anniversary episode, I reflect on the five greatest lessons I’ve learned from hundreds of conversations with athletes, scientists, coaches, veterans, and thinkers redefining what it means to live strong.
Lesson 1: Health Is Built, Not Found
There’s no hack for strength. The fittest people in the world don’t stumble into health — they build it through daily discipline and structure.
Whether it’s showing up for training, preparing real food, or creating consistent sleep routines, strength comes from systems, not spurts of motivation.
Lesson 2: Mental Fitness Is the Real Edge
Every conversation I’ve had with elite performers — from scientists to soldiers — points to the same truth: mental fitness determines how far you go.
Stress management, focus, and emotional control are the hidden drivers behind physical progress. Meditation, breathwork, and therapy aren’t soft tools — they’re performance enhancers.
➡️ Read: Harvard Health — The Benefits of Mindfulness
Lesson 3: Parenting Is Hard — and Worth It
Parenting has been one of my greatest teachers. Data from the American Psychological Association shows that 57% of parents report burnout, and yet, the best thing we can do for our kids is model balance — not perfection.
Good enough parenting is good enough. What matters is presence, not performance.
Lesson 4: Sleep Is a Superpower
No supplement or routine will outperform quality sleep. Recovery is where adaptation happens — physically and mentally.
After interviewing countless experts, one thing is clear: aim for 7–9 hours of consistent, high-quality sleep in a dark, cool room. Track it, protect it, and treat it like training.
➡️ Read: NIH — Why Sleep Matters for Health
Lesson 5: Gratitude Fuels Growth
Gratitude transforms pressure into purpose. Whether through faith, journaling, or service, it reconnects you to what matters most.
When I launched Stronger Weekly, I never imagined it would reach listeners across the world. Every message, download, and story shared has shaped the mission — and for that, I’m deeply grateful.
This Week’s Top Health & Fitness Headlines
Stay informed with the latest research and trends shaping the world of health and wellness:
- GLP-1 Access Expands: The Trump administration finalizes deals with Eli Lilly and Novo Nordisk to cut GLP-1 drug prices and expand Medicare coverage.
- Digital Detox Trend: A minimalist “brick” phone gains traction as a social-media-free alternative.
- Melatonin Warning: A JAMA Cardiology study raises new concerns about melatonin’s cardiovascular impact.
- Alcohol & Stroke Risk: Harvard Medical School finds heavy drinking linked to worse stroke outcomes.
- APA Stress Report: Anxiety levels hit record highs nationwide, according to Stress in America 2025.
➡️ Read more on JAMA Network and APA.org.
Listen to the Full Episode
🎧 Episode: “5 Greatest Lessons From 2 Years of Podcasting | Stronger Weekly”
From fitness and focus to parenting and sleep, these are the truths that changed how I train, think, and live.
👉 Listen on Apple Podcasts | Spotify | YouTube
Subscribe to the Stronger Weekly Newsletter for weekly health insights and tools to build lasting strength.
Final Takeaway
After two years of interviews, reflection, and growth, one truth stands above the rest: consistency beats intensity.
Show up. Learn. Recover. Repeat. That’s how you build a stronger life — one week at a time.
Thank you for being part of the journey. We’re just getting started.
About Stronger Weekly
Stronger Weekly delivers the health and fitness news and inspiration you need every Monday — blending science, wisdom, and real-world stories to help you live a longer, stronger, healthier life.
