Running Free Podcast

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Running Free Podcast

A Show to Help You Live Life More Fit, And More Free. A Spotify Top 20 Health & Fitness Podcast.

08/18/2025

I lost my father at 19 and have 3 little kids; healthspan matters to me.

Although I’m 40 years old, according to my data, my body is performing more like 31. Feels pretty good, but I’m still working on it. You can see here my pace of aging could use some work.

The gap between biological age (time since birth) and physiological age (how well the body is functioning) really matters. What’s the point of being physically fit, but dying younger?

Here’s what’s helping me:
• Strength training 4x/week
• Zone 2 cardio for ~ 1.5-2 hours/week
• VO₂ max work 2x/week
• Sleep consistency (not duration)
• intentional stress reduction

Here’s where I need to improve:
• More daily steps
• Less weekly alcohol
• More total sleep (duration)

Shout out to for making this incredible technology available. I want to be around long enough to see my grandkids grow old too. 🫶🏻💪🏻

03/13/2025

The stats don’t lie. Social media is rewiring our brains, stealing our time, and distracting us from real life, one day at a time. 💀

Life’s too short. Put down your phone, and get busy living. 🫶🏻

02/04/2025

Dietrich Bonhoeffer was a German theologian, pastor, and anti-Nazi dissident who paid the ultimate price for standing against injustice. He was executed in 1945 for his role in resisting Hitler’s regime. His writings on ethics, faith, and moral courage remain some of the most powerful reflections on what it means to be truly human.

His words remind us: People are more than their actions. They are the sum of their struggles, their pain, and their humanity.

In a world quick to judge and slow to understand, we must lead with compassion—both for others and for ourselves. If we can learn to see beyond failure and success, beyond right and wrong, and into the reality of suffering, we can begin to cultivate true peace and healing in life.

09/28/2024

Busyness is the great deception, a trap that keeps us from truly living. We fill our days with meaningless tasks, mistaking motion for progress. Socrates knew: presence, stillness, and peace are where life truly unfolds. Don’t mistake being busy for being alive. 🫶🏻

09/20/2024

True strength lies not in the suppression of desire, but in its mastery. The wise learn to temper their passions, finding power in balance — it’s about aligning your actions with reason.

09/16/2024

Is this really happening? The 26th ranked health and fitness show in the US?

and his podcast have had a massive influence on me, and I’ve been using his products for years.

is the most informed mind in all of fitness and his protocols, and now podcast, Perform, have changed how I live, and train.

and his policy ideas around mental health, housing, and agriculture are inspirational and pivotal if we value a healthy, thriving country, and Earth.

The fact that the Sober Strength podcast is in the same hemisphere as these gentlemen’s shows is humbling and unexpected, to say the least.

Thank you to all of the listeners and guests who have supported the show, and for my family and friends who have lifted me up and encouraged me along the way so far. We’ve still got work to do. 🫶🏻⚓️

- Slàinte Mhath ☘️

Jesse C

06/20/2024

I’m 6’1” 187 lb in the first picture, taken today; 2 more lbs and I’ve hit my summer goal.

Weight wise, my summer sweet spot is 185 lbs; I look more lean (vs. winter weight of 195) but without compromising much strength or explosiveness (for MMA), or size. Plus, it’s a manageable weight for me; I can still eat and enjoy the summer without being a moody curmudgeon.

This spring I wasn’t as dialed into my training & nutrition (3 young kids will get ya!) so I tried a few new techniques to play catch-up. I am PUMPED with the results, and equally pumped to share with you.

By no means is this an attempt to be a “fitness influencer.” No thanks. I host a podcast about mental health, addiction, and overall fitness. I simply enjoy sharing my fitness experiments and ideas in hopes that people get some value and improve their lives. (If your curious about drinking less/need help doing it, though, I DO want you to listen to my show, Sober Strength 🙂)

In ~ 4 weeks, by adding the following 3 concepts into my weekly program, I lost 6 lbs of fat while increasing my bench press (25%) and my max pull-ups (15%).

1. 200 push-ups 5x per week (do them whenever you want - just get em in)
2. 5 miles of farmer’s carries 2x per week (I use 50lb DBs and walk 150 steps at a time, resting in between)
3. Add light movement/exercise post dinner (No calories after 6pm, then brisk 1 mile walk, basketball, tag with kids, boxing, etc)

Below is a high-level breakdown of my current training plan. I also added a new story Highlight on this page called “My Training” which has a DETAILED daily breakdown of my current program.

- Day 1 - Upper Body Strength + Zone 2 Cardio (:40)
- Day 2 - Lower Body General (Quad focus) + Core/HIIT (:10)
- Day 3 - Zone 2 Cardio (:45) + Farmer’s Carries
- Day 4 - Upper Body Volume + HIIT (:15)
- Day 5 - Lower Body General (Glute/Ham focus) + Core
- Day 6 - Zone 2 Cardio (:45) + Farmer’s Carries
- Day 7 - Sabbath: Movement, but not structured exercise

Nutrition
- Style: Mediterranean-ish
- Fasting: Fast window of 6p to 9a
- Calories: Between 2,500- 3,000 daily
- Macros: 200g P/250g C/120g F

Enjoy!

02/27/2024

Feeling caged by your own need for control? Uncover how to release the reins and embrace life's flow. Slide into our tips on letting go and finding more tranquility in your everyday life. 🌊

Listen to more on the 'Let It Go' series by Live Deep on Spotify & Apple Podcasts. Part two out now!

Spotify: https://open.spotify.com/episode/1qSVNC1f9HHeqIDdx0bV3e?si=6ab03757b67742de

Apple Podcasts: https://podcasts.apple.com/us/podcast/13-let-it-go-series-part-2-are-you-struggling-with-control/id1720379887?i=1000647217902

02/24/2024

Are you feeling disconnected? Dive into our carousel to explore ways to rebuild those essential links with yourself, loved ones, and the environment.

Sign up for our newsletter to unlock exclusive health tips and mindfulness tricks from Altum Fitness - https://www.altumfitness.com/

02/20/2024

“Some things are in our control and others not. Things in our control are opinion, pursuit, desire, aversion, and, in a word, whatever are our own actions. Things not in our control are body, property, reputation, command, and, in one word, whatever are not our actions. The things in our control are by nature free, unrestrained, unhindered; but those not in our control are weak, slavish, restrained, belonging to others. Remember, then, that if you suppose that things which are slavish by nature are also free, and that what belongs to others is your own, then you will be hindered. You will lament, you will be disturbed, and you will find fault both with gods and men. But if you suppose that only to be your own which is your own, and what belongs to others such as it really is, then no one will ever compel you or restrain you. Further, you will find fault with no one or accuse no one. You will do nothing against your will. No one will hurt you, you will have no enemies, and you not be harmed.”

Epictetus
Greek Stoic philosopher

02/19/2024

This week's challenge: Spend 30 minutes a day unplugged 🚫📱 Share your experiences and how it impacts your mood and productivity using . Ready, set, disconnect!

02/18/2024

Make mindfulness your daily companion. Our carousel guides you through simple practices to cultivate presence and peace in your life.

Looking for more wellness wisdom? Sign up for our newsletter to unlock exclusive health tips and mindfulness tricks from Altum Fitness - https://www.altumfitness.com/af30-ebook

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Timnath, CO

Website

http://www.soberstrength.com/

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