Podcast
Strong By Design Podcast
Hosted by Team CriticalBench · EN
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!
29episodes
Episodes
Newest firstAll episodes
Ep 434 Endure the Trials to Enjoy the Triumphs
1w ago00:49:02Tap to summarizeSend us Fan MailWe 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 Stamps0:00 – Why comfort is holding you back0:55 – Welcome to the Strong by Design podcast!2:58 – Join host Chris Wilson for today’s special solo episode3:52 – The setback that changed everything11:10 – Mindset shift that helps you move forward16:00 – Why hard seasons feel so isolating17:33 – The question that changes your perspective20:20 – A life lesson hidden in human biology25:40 – What pressure reveals about your character27:55 – When strength becomes a necessity28:34 – Turning pain into purpose32:35 – Where to find strength when you need it most35:30 – Timeless wisdom for difficult times40:04 – What makes victory truly meaningful46:33 – Struggle: punishment or preparation?48:08 – Share, rate & review the Strong by Design podcast! Connect with Coach Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 433 Move Your BUT: The Hidden Excuses Keeping High Performers Stuck ft. Kelly Moser
3w ago01:33:17Tap to summarizeSend us Fan MailWhat 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 Stamps0:00 – Why leadership starts closer to home than you think00:42 – Welcome to the Strong by Design podcast!01:06 - Join Coach Chris along with our special guest Kelly Moser6:22 – A promise that took 10 years to keep10:30 – How one tragedy changed the course of a life15:10 – Life-changing lessons behind "Move Your BUT"18:56 – Why the quietest voice often gets heard19:40 – The simple habit that clears mental clutter25:27 – Which of the 4 traps is holding you back?32:25 – A powerful tool for overcoming self-doubt34:58 – Why confidence isn't an on/off switch41:40 – What life's hardest seasons are trying to teach you44:32 – Is perfectionism just procrastination in disguise?55:50 – One simple shift that changes your perspective58:01 – The framework for getting unstuck59:03 – Why defining success is harder than you think1:04:54 – The hidden beliefs shaping your future1:14:03 – The action step most people avoid1:25:15 – How to know if this message is for you1:30:21 – Stay connected with Kelly Moser1:32:20 – Share, rate & review the Strong by Design podcast! Resources:Website: https://moveyourbut.com Connect with Kelly Moser:Instagram Connect with Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 432 When Success Costs You What Matters Most ft. Joey Vaillancourt
May 2700:41:51Tap to summarizeSend us Fan MailIn 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 Stamps0:00 – 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.comReal Influence Podcast Connect with Joey V:Instagram Connect with Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 431 From Drift to Discipline: Building a Legacy Body ft. Shaun Hadsall
May 1300:57:00Tap to summarizeSend us Fan MailIn 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 Stamps00:00 – 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:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 430 Can you be 'Good' without God?
Apr 2900:59:04Tap to summarizeSend us Fan MailWhat 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 Stamps00:00 – Why your natural gifts aren't an accident00:50 – Welcome to the Strong by Design podcast!1:15 – Join hosts Chris Wilson and Jared Haley for today’s special episode1:35 – The truth about the male brain no one talks about6:03 – Why “being good” is harder to define than you think9:33 – The hidden patterns shaping who you really are12:38 – Why perfection might be out of reach15:43 – Know the gap between politeness and real goodness24:48 – Ethical dilemmas that don't have a "right" answer.30:52 – Why a "perfect" reputation is often a dangerous sign34:52 – Micro-Habits, Macro-Change42:03 – Modern assumptions about faith and community49:51 – How the smallest moments reveal who you truly are55:54 – Embracing the tension at the center of the human experience58:09 – Please share and leave ratings & reviews for the SBD podcast! Resources:You Version Bible App Connect with Chris:Instagram Connect with Jared:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 429 Why Your Core Looks “Soft” After 35 (And Why Women Are Turning to Pilates Burn) ft. Jenn & Lindsay
Apr 1500:44:42Tap to summarizeSend us Fan MailWhat 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 Stamps00:00 – 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:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 428 The Inflammation Triangle: Gut Brain and Muscle After 40 ft Lee Hayward [Part 2]
Apr 400:47:52Tap to summarizeSend us Fan MailIn 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 Stamps0:00 – Part 2 kicks off: What really shifts after 400:15 – Why exercise should always come first1:54 – Priorities most men completely miss2:59 – The secret weapon for recovery and growth4:00 – The hidden trap that kills motivation7:15 – Nighttime habits quietly sabotaging results8:52 – The surprising damage of small habits11:15 – A blueprint almost no one shares12:35 – How to get massive results with minimal effort14:08 – The principle that keeps progress moving17:16 – Daily habits that change everything19:19 – Why the simplest tools often work best22:43 – Nutrition tweaks with outsized impact24:14 – A subtle adjustment that amplifies results25:48 – The hidden risk almost everyone ignores29:15 – Social habits quietly holding you back34:19 – A daily practice more powerful than supplements37:05 – The non-negotiable step after 4041:26 – Know the secret to adding years of vitality43:21 – One small shift, massive ripple effect47:00 – Please share and leave ratings & reviews for the SBD podcast! Resources:Lee Hayward Official WebsiteLee Hayward’s Total Fitness Bodybuilding Connect with Lee:Instagram Connect with Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 427 The Inflammation Triangle: Gut Brain and Muscle After 40 ft Lee Hayward [Part 1]
Apr 100:48:01Tap to summarizeSend us Fan MailWhat 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 Stamps00:00 – Learn the trick that can transform your day00:45 – Welcome to the Strong by Design podcast!01:08 – Fitness feud turned unexpected friendship04:03 – Is your gut messing with your brain and body?08:36 – Why gym time is NOT selfish but essential13:58 – The dark truth behind perfect bodies17:32 – Why men over 40 are secretly crushing it22:12 – Looking good but feeling weak? Find out why27:54 – Is your evening routine ruining mornings?34:48 – Saying no to drinks gets harder after 4043:34 – Can one drink really pause fat loss?46:53 – Out of breath? This could be your wake-up call47:40 – Come back for Part 2 and leave ratings and reviews for the SBD podcast!Resources:Lee Hayward Official WebsiteLee Hayward’s Total Fitness BodybuildingConnect with Lee:InstagramConnect with Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 426 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 2]
Mar 2100:36:33Tap to summarizeSend us Fan MailAre 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 Stamps0:00 – Feeling off? Discover what’s draining your energy and drive0:57 – The modern lifestyle quietly destroying your health2:22 – One simple rule that can slash your symptoms in days4:01 – Why moderation is disappearing and what it’s costing you5:19 – Performance secret top achievers never skip7:08 – How your environment is silently shaping your health9:51 – Are you closer to the danger zone than you realize?11:50 – The sleep habit you need to fix fast15:31 – Short-term gains vs long-term consequences17:42 – Can 6 minutes really replace 45?22:45 – Creatine myths: what’s true and what’s not27:04 – The supplement traps most people overlook32:33 – 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.comDr Boz Official YouTube Connect with Dr Boz:Instagram Connect with Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 425 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 1]
Mar 1800:40:55Tap to summarizeSend us Fan MailIs 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 Stamps0:00 – Is your body already producing creatine without you knowing?0:26 – A new perspective on health and performance0:53 – Welcome to the Strong by Design podcast2:20 – Join Coach Chris with special guest Dr. Annette “Boz” Bosworth3:46 – Is creatine more than just a gym supplement?4:53 – Why creatine has lasted for decades6:22 – The energy system fueling every cell6:56 – Why your brain crashes in the afternoon8:33 – Your brain’s built-in energy reserve8:52 – 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 performance15:56 – What your brain actually does during sleep16:47 – The link between insulin and brain decline18:51 – Can cognitive decline be slowed?21:17 – Why sleep keeps getting sacrificed23:04 – Are you going to bed later than you think?25:53 – Why sleep is key to brain recovery27:00 – How does creatine quality make a difference?28:15 – Why diet alone may fall short31:35 – Why dosing isn’t one-size-fits-all37:05 – The simplest way to take creatine39:20 – Is your gut holding you back?40:40 – Don’t miss Part 2—share and leave a review for the SBD podcast Resources:BozMD.comDr Boz Official YouTube Connect with Dr Boz:Instagram Support the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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