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!
26episodes
Episodes
Newest firstAll episodes
Ep 431 From Drift to Discipline: Building a Legacy Body ft. Shaun Hadsall
1w ago00:57:00Tap 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?
3w ago00:59:04Tap 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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Ep 424 Why Do I Keep Doing What I Hate?
Mar 400:31:01Tap to summarizeSend us Fan MailHave 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 exposesIf 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 Stamps0:00 – 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 episode4:51 – Why you keep doing the very thing you hate6:59 – The inner battle nobody talks about8:35 – Is it lack of discipline or spiritual warfare?10:32 – Why the fight doesn’t mean you’ve failed God13:40 – The two subtle lies that keep you stuck15:45 – Why “trying harder” keeps backfiring17:42 – The turning point that changes everything18:23 – From constant defeat to unexpected power19:14 – What if freedom is already available?21:42 – Why the struggle shouldn’t shock you22:16 – The secret strength found in confession23:02 – Surrender: the daily move that shifts everything27:08 – Why you can stop chasing perfection27:28 – 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 AppConnect with Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 423 More Than Muscles: How Strength Training Builds Resilience and Identity ft. Alena Alsruhe
Feb 1801:05:07Tap to summarizeSend us Fan MailWhat 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 Stamps0:00 - The secret to living fully | John 10:100:56 - Welcome to the 'Strong by Design' podcast1:52 - Meet Licensed Professional Counselor & Strength Coach Alena Alsruhe5:18 - EMDR: What it is and why it matters9:48 - Where Alena's love for strength training began12:39 - 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 tough25:44 - How strength training empowers women33:56 - How pain becomes purpose and power40:20 - Presence > platitudes: Walking w/ people through their pain46:12 - The healing power of nature and sunlight51:30 - 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.comAlena’s New Coaching Website – www.thealohawellnesscolletive.comAlena’s - YouTube ChannelEMDR and credible counselor networkShort video Alena mentioned about Trauma Connect with Alena:Instagram Connect with Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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Ep 422 Food Pyramid Scandal - the 'Worst Crime' ever committed in the US? ft. William Grazione [PART 2]
Feb 700:37:06Tap to summarizeSend us Fan MailIn 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 Stamps0:00 – Why your body craves the wrong foods0:56 – Welcome to the Strong by Design Podcast!1:49 – The whole-food rule most diets ignore4:55 – Fiber vs. Ultra-Processed Foods: The blood sugar battle5:51 – The surprising brain hack in fasting6:43 – When to eat carbs to fuel performance and build muscle7:44 – The story behind 'Family Fueled Nutrition'10:37 – Discover the amino acid that builds muscle fast12:42 – Apple Cider Vinegar’s surprising effect on appetite and sugar13:45 – Eating healthy? Your body might disagree16:29 – Why your health keeps stalling, and how to fix it18:05 – What truly happens during a detox?21:02 – The simple habit that keeps nutrition on track25:13 – The 90% trick that makes dieting easy29:48 – Discover the diet rule nobody talks about31:47 – How tiny, consistent steps lead to lasting change34:12 – One gummy a day for a healthier gut? Try ACV gummies35:50 – Why it’s never too late to take control of your health36:28 – Please share and leave ratings & reviews for the SBD podcast! Resources:TheEducatedDieter.com Connect with William:Instagram Connect with Chris:InstagramSupport the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com
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