Most people don’t fail at nutrition because they lack discipline.
They fail because they were taught to chase extremes instead of building a life they actually enjoy living.
This episode challenges the “New Year, New You” mindset and explores what sustainable health truly looks like, without guilt, shame, or the need to start over every few months.
Welcome to the Happy, Healthy, Strong Podcast.
Hosted by Adam Lane, this show explores what it really takes to live a healthier, stronger, and more fulfilling life, through smarter nutrition, intentional movement, mindset, and habits that actually last.
Episode Highlights
In this episode, Adam sits down with KRYSTAL BOLDUC of Life Nutrition to unpack why so many nutrition plans fail and what works instead.
Krystal shares her personal journey of breaking the vicious diet cycle, the reasoning behind rebranding her company from Grow or Die to Life Nutrition, and why health isn’t just about food. The conversation explores primary vs. secondary nutrition, emotional versus physical hunger, and how small, consistent changes lead to real, lasting results. This episode is a reminder that food should support life—not control it.
Episode Outline
Adam Lane explains the role of nutrition, movement, mindset, and strength in long-term health.
The meaning behind “Life Nutrition” and why the brand moved away from “Grow or Die”.
Why the “New Year, New You” mentality often backfires.
Krystal’s personal experience breaking free from the diet-restart cycle.
Why drastic changes lead to burnout and rebound behaviors.
The difference between primary nutrition (life inputs beyond food) and secondary nutrition (what we eat)
How poor primary nutrition leads to people existing instead of fully living.
The dangers of quick-fix thinking and why consistency beats intensity.
Momentum, habit stacking, and the cruise ship analogy for behavior change.
Understanding emotional eating vs. physical hunger.
Identifying triggers behind mindless or habitual eating.
Practical examples of managing emotional hunger.
Food psychology and rebuilding a healthy relationship with food.
Building sustainable habits through small, imperfect steps.
Patience, self-compassion, and long-term thinking
Episode Chapters
00:00 Intro
03:56 Discussion on New Year's Resolutions and Sustainable Change
07:51 The Importance of Primary and Secondary Nutrition
08:08 Challenges of Quick-Fix Mentality
14:23 Navigating Nutrition and Emotional Eating
27:02 The Role of Food Psychology
33:17 Building Sustainable Health Habits
Action Taken
Develop and plan the next podcast episode idea referenced in the conversation.
Schedule and follow up on the suggested future episode topic.
Reopen and accept new no-charge Life Nutrition consults after being closed for over a year.
Announce availability and begin scheduling consults.
Prepare and share the emotional vs. physical hunger chart used in coaching to support listener awareness.
Conclusion
This episode reinforces a simple but powerful truth: health isn’t built through restriction, extremes, or starting over. It’s built by paying attention, making small adjustments, and choosing habits that support a life worth living.
CTA
If this conversation resonated, take a moment to reflect on your relationship with food and the habits that shape daily life.
Supporting Information
Facebook: https://www.facebook.com/oakstrength
Instagram: @oakstrength
Connect with Krystal Bolduc
Website: https://changeyourlyfe.com/
Instagram: https://www.instagram.com/lyfenutrition
Facebook: https://www.facebook.com/lyfenutrition/
Don’t forget to like, subscribe, and share the episode with someone who needs a healthier perspective on nutrition. Thank you for listening and for choosing to show up for your health in a thoughtful, honest way. Your support helps keep these conversations real, grounded, and focused on progress that actually lasts.
When the mind feels heavy, most people rush toward quick fixes. But what if the real shift comes from the simple things, light, movement, food, and the spaces we choose to show up in? This episode opens the door to a quieter, more practical way to care for mental well-being.
Welcome to Happy Healthy Strong Podcast. A space shaped by real conversations about feeling steady, capable, and grounded. Hosted by Adam Lane, each episode explores the daily choices that support a strong body, a clearer mind, and a more intentional way of living.
Episode Highlights
Adam and Stacey Caler break down mental wellness through a simple, everyday lens light exposure, movement that feels good, nourishing meals, and supportive therapeutic practices. They talk openly about seasonal affective disorder, stress, sleep, and the role of environment in shaping how we feel. The episode shows how small, consistent habits can make a meaningful difference.
Episode Outline
The role of morning light and sauna sessions in easing seasonal affective disorder.
Why movement—walking, lifting, rocking—shapes sleep quality and stress management.
How balanced nutrition influences mood, energy, and mental clarity.
Personal examples of making better food choices and the impact of eating poorly.
The benefits of acupuncture, chiropractic care, massage, and other supportive therapies.
How positive environments and social support strengthen mental health.
Why a holistic approach matters just as much as traditional treatment options.
What to consider during darker winter months and how to stay consistent.
The connection between routine, mindset, and daily emotional steadiness.
Episode Chapters
00:00 Intro
00:25 Overview of the Mental Health Series
02:51 Discussion on Seasonal Affective Disorder and Coping Strategies
06:12 Personal Coping Mechanisms and Exercise
24:23 The Role of Saunas and Infrared Light Therapy
25:44 The Importance of Balanced Nutrition
31:19 Exploring Alternative Treatments and Therapies
32:34 The Impact of Environment and Social Support
Action Taken
Explore the use of morning light therapy or sauna sessions for seasonal affective disorder.
Review current food choices and add more nutrient-dense whole foods to meals.
Schedule a massage or other restorative treatment once a month.
Create a morning rhythm that sets the tone for the day.
Build a movement routine that supports better sleep and lower stress.
Conclusion
Mental health rarely comes from one solution, it’s the collection of small, supportive habits that build strength from the inside out. This episode is a reminder that well-being grows through nutrition, movement, environment, and the choices made throughout the day. It’s a steady path, not a shortcut.
CTA
If this episode helped you look at mental wellness differently, share it with someone who might need it or continue the conversation with us in the next episode.
Supporting Information
Facebook: https://www.facebook.com/oakstrength
Instagram: @oakstrength
📍 Learn more about Stacey Caler and Wellness Refinery Clinic:
https://www.wellnessrefineryclinic.com
Thanks for spending time with us. Your willingness to learn, reflect, and grow alongside these conversations means more than you know.
Some conversations remind us how much health is shaped by the way life unfolds — the choices, the stress, the pivots, and the quiet moments that push us toward clarity.
Welcome to the Happy Healthy Strong Podcast — a space where honest conversations meet simple guidance for feeling steady, capable, and well. Hosted by Adam Lane, each episode centers on the habits and mindsets that support a grounded, strong, and intentional life.
Episode Highlights
Adam talks with certified integrated health coach Lauren Hyser as they reflect on the growth of the Happy Healthy Strong Podcast and the shifts in their personal and professional lives. Lauren shares her journey from coaching to pursuing medicine, including her experiences in PA school, the stress of clinical work, and the realities of modern healthcare. Together, they explore how lifestyle habits, mindset, and regular check-ins play a major role in long-term health. The episode offers an honest look at balancing holistic approaches with medical practice and why staying grounded matters now more than ever.
Episode Outline
How the Happy Healthy Strong Podcast began and why the message still matters.
Lauren’s path from coaching and strength work to PA school.
What shifted for her after entering the medical field.
The challenge of balancing patient care with admin demands.
How lifestyle habits affect long-term health and stress.
Blending holistic health with evidence-based medicine.
Why self-advocacy matters during medical check-ups.
The pressure, pace, and opportunities inside modern medicine.
Real conversations on stress, overwhelm, and finding steadiness.
A grounded reminder to disconnect from the noise and focus on what’s real.
Episode Chapters
00:00 Intro
03:51 Lauren's Journey and Background
09:10 Lauren's Medical Education and Career
13:12 Lauren's Insights on Medicine and Health
13:29 Balancing Holistic Health and Modern Medicine
58:53 Challenges and Opportunities in Modern Medicine
59:09 Discussion on Social Media and Podcast Conclusion
Call to Action
If this episode resonates, stay connected with the Happy Healthy Strong community. Follow the show so you don’t miss upcoming conversations, and feel free to share this episode with someone who needs a reminder to slow down and take care.
Supporting Information
Facebook: https://www.facebook.com/oakstrength
Instagram: @oakstrength
Connect with Lauren:
Website: https://www.rxtnnutrition.com/aboutme
Instagram: @lauren.rxtn
Thanks for joining today’s conversation. More grounded, real, and meaningful episodes are on the way — always focused on helping each listener feel a little happier, healthier, and stronger.
Some conversations leave you with a deeper understanding of what people quietly go through. This is one of those.
Welcome to Happy Healthy Strong Podcast, where real conversations meet practical guidance for feeling grounded, capable, and well. Hosted by Adam Lane, this show dives into the essentials that support a balanced body and mind — nutrition, movement, mindset, and strength, all shared in a way that feels honest and human.
Episode Highlights
In this episode, Adam sits down with functional provider Stacy Caler from the Wellness Refinery to break down the landscape of mental health medications. They talk through the most common options, what they’re designed to help with, how they differ, and why treatment must be personalized. Stacy also shares why lifestyle habits still matter just as much and how medication fits into a wider plan for feeling better long-term.
Episode Outline
Why treatment plans should be individualized rather than one-size-fits-all.
How SSRIs, SNRIs, and buprenorphine affect mood, motivation, and anxiety.
What to know about common side effects, including emotional flattening and weight changes.
When anti-anxiety medications like benzodiazepines or hydroxyzine are appropriate.
How mood stabilizers support those dealing with anger, mania, or chronic irritability.
What antipsychotics actually do for intrusive thoughts, agitation, and sleep.
The role of stimulants and ADHD medications in improving focus and attention.
Why medications work best when paired with lifestyle support—nutrition, movement, sleep, and environment.
The importance of clear communication with a provider when starting or adjusting medications.
Episode Chapters
00:00 Intro
00:53 Discussion on Mental Health Treatment Options
02:47 Overview of Mental Health Medications
06:11 Details on Specific Medications
11:03 Stimulants and ADHD Medications
13:51 Balancing Medication with Lifestyle Changes
If this conversation brought clarity or comfort, share it with someone who might need it. And stay connected with Happy Healthy Strong for more grounded conversations that support everyday well-being.
Supporting Information
Facebook: https://www.facebook.com/oakstrength
Instagram: @oakstrength
📍 Learn more about Stacey Caler and Wellness Refinery Clinic:
https://www.wellnessrefineryclinic.com
Thanks for tuning in. There’s more to come in this mental health series, including a deep look at natural and lifestyle approaches next. Appreciate you being here.
When should kids start focusing on one sport?
It’s a question many parents and young athletes face, but getting it wrong can do more harm than good.
Welcome to Happy Healthy Strong, the show that explores what it really takes to feel your best, physically, mentally, and emotionally. Hosted by Adam Lane, each episode shares real conversations and practical wisdom to help you live with balance, purpose, and strength.
Episode Highlights
Adam Lane sits down with Dr. Geoff Van Thiel, an orthopedic surgeon specializing in sports medicine, to talk about the rise of overuse injuries in youth sports and how early specialization affects long-term performance. They discuss how parents and coaches can encourage kids to stay active while reducing burnout and injury risk. Dr. Van Thiel also opens up about his own health habits, including flexibility and nutrition, as well as managing screen time and balancing family time.
Key Takeaways
Early sport specialization can increase the risk of overuse injuries and burnout.
Sampling multiple sports helps kids develop better body awareness, coordination, and neuromuscular control.
Neuromuscular training is key for injury prevention, especially among female athletes.
Flexibility, diet, and sleep play a crucial role in sustaining long-term physical health.
Reducing screen time and engaging in family workouts promotes stronger connections and healthier routines.
Parents should guide and support their kids’ interests without pushing them too early toward a single sport.
Episode Chapters
00:00 Intro
02:51 Discussion on Youth Sports and Overuse Injuries
09:11 Parental Challenges and Decision-Making in Youth Sports
14:53 Balancing Stress and Health in Daily Life
29:55 Youth Performance and Injury Prevention
33:40 The Role of Specialization and Sampling in Sports
36:55 Parental Guidance and Support in Youth Sports
38:45 Balancing Technology and Family Life
Call to Action
Follow Happy Healthy Strong for more conversations that help build a healthier, stronger lifestyle, inside and out. Share this episode with a parent, coach, or athlete who could benefit from these insights.
Supporting Information
Facebook: https://www.facebook.com/oakstrength
Instagram: @oakstrength
Learn more about Dr. Geoffrey Van Thiel’s work and resources on orthopedics and sports medicine:
Thanks for tuning in to Happy Healthy Strong. Stay active, stay balanced, and keep building the life that makes you feel your best.
Mental health doesn’t just live in the mind — it shows up in the body too. From fatigue to brain fog, stress often reveals itself in ways that go far beyond emotions.
This is Happy Healthy Strong, where we talk about what it really takes to feel your best—physically, mentally, and emotionally. Hosted by Adam Lane, this podcast shares real conversations that help you build strength, balance, and a better sense of well-being.
Episode Highlights
n this episode, Adam Lane and Stacey Caler unpack the connection between mental and physical health. They explore how stress, anxiety, and depression can manifest in the body and why understanding this link is essential for long-term wellness. From recognizing early signs to making small, consistent lifestyle changes, this episode emphasizes the importance of taking care of both mind and body.
Key Takeaways
Mental health challenges often show up as physical symptoms such as fatigue, muscle tension, and hormonal imbalance.
Stress from work, relationships, and media exposure can affect eating habits and sleep patterns.
Processed foods can contribute to poor mental health by increasing inflammation and disrupting hormone balance.
Seeking help through therapy, exercise, and connection with loved ones plays a vital role in recovery.
Finding joy and balance in small, healthy routines—like a morning coffee or time outdoors—can make a lasting difference.
Episode Chapters
00:00 Intro
01:28 Introduction of Stacey Keller and Mental Health Series
03:31 Impact of Mental Health on Physical Health
16:38 Strategies for Managing Mental Health
16:55 The Role of Food and Physical Activity in Mental Health
19:35 Balancing Enjoyment and Health
Call to Action
Follow Happy Healthy Strong for more honest discussions about health, mindset, and performance. Share this episode with someone who might need a reminder that taking care of the mind is just as important as taking care of the body.
Supporting Information
Facebook: https://www.facebook.com/oakstrength
Instagram: @oakstrength
📍 Learn more about Stacey Caler and Wellness Refinery Clinic:
https://www.wellnessrefineryclinic.com
Thanks for tuning in to Happy Healthy Strong. Take care of yourself this week—mind and body both matter. Stay balanced, stay kind to yourself, and keep moving forward.
Skipping leg day isn’t just a gym joke, it’s a real issue that can affect balance, mobility, and long-term health.
Welcome to Happy Healthy Strong, the podcast that cuts through the noise to give real, honest conversations about what it takes to feel good and live strong.
Episode Highlights
Adam Lane sits down with Coach Kyle to discuss why lower-body strength is important, not just for the gym, but for everyday life. From squats and balance to gender differences in training, this episode sheds light on how building a strong foundation can improve longevity, prevent injury, and make daily movements easier.
Key Takeaways
Many men avoid leg workouts, leading to imbalances and limited functionality.
Strong legs support mobility, balance, and independence as we age.
Start with simple exercises like air squats to master form and control.
Progress to goblet squats to safely build strength and stability.
Video feedback and coaching can help correct form issues.
Women often benefit from focusing more on upper body training, while men should prioritize lower body work.
Compound movements like squats and deadlifts build functional, full-body strength.
Addressing weaknesses prevents injuries and creates more balanced strength.
Episode Chapters
00:00 Intro
00:56 Discussion on Weightlifting and Leg Exercises
02:50 Importance of Lower Body Strength for Longevity
03:09 Techniques for Improving Squat Form
06:37 Gender Differences in Strength Training
12:11 Benefits of Compound Movements
12:26 Importance of Working Weaknesses
If this conversation got you thinking about your own training habits, share the episode with a friend who skips leg day or one who never misses it. Make sure to follow Happy Healthy Strong so you don’t miss upcoming episodes.
Supporting Information
Facebook: https://www.facebook.com/oakstrength
Instagram: @oakstrength
Thanks for tuning in to Happy Healthy Strong. Keep working on those weaknesses, and remember—strength is built from the ground up. See you in the next episode.
Squatting every day for a month — can it actually make you stronger, healthier, and more resilient?
Welcome to Happy Healthy Strong, the podcast that cuts through the noise to give real, honest conversations about what it takes to feel good and live strong.
Episode Highlights
In this episode, Adam Lane sits down with coach Sam Libby to talk about Squat Tober — a month-long program dedicated to building lower body and core strength through daily squat variations. From recovery and nutrition to staying consistent without burning out, this episode explores how squatting can benefit everyone, no matter their age or experience level.
Key Takeaways
What Squat Tober is and why it’s more than just a fitness trend.
How to balance daily squats with recovery to avoid injury.
Nutrition advice for fueling workouts and recovery, including protein and carbs timing.
The role of sleep in strength and recovery, with supplement suggestions like magnesium.
Why consistency matters more than chasing heavy numbers.
How squatting benefits all ages—from younger athletes to older adults like Sam’s mom, Penny.
Episode Chapters
00:00 Intro
01:16 Overview of Squat Tober
01:51 Importance of Focus and Consistency
09:17 Nutrition and Recovery Tips
09:38 Advice for Different Age Groups
11:18 Balancing Workouts and Rest
Call to Action (CTA)
If you enjoyed this conversation, follow Happy Healthy Strong so you don’t miss future episodes. Share this with a friend who might want to take on Squat Tober with you.
Thanks for tuning in! Stay consistent, take care of your body, and keep working toward feeling happy, healthy, and strong.
Low energy, poor sleep, and lack of motivation aren’t always “just aging”—sometimes, it’s a sign of something deeper.
Welcome to Happy Healthy Strong, the podcast that cuts through the noise to give real, honest conversations about what it takes to feel good and live strong.
Episode Highlights
In this episode, Adam Lane sits down with Nick McKeown of EliTest Health, a physician assistant specializing in men’s health and testosterone management. Together, they unpack what declining testosterone really means, how lifestyle plays a role, and what to know before considering testosterone replacement therapy (TRT).
Key Insights
Why testosterone levels often decline in men starting in their 30s and 40s.
How sleep, diet, stress, and resistance training directly impact hormones.
What lab tests reveal about testosterone and overall health.
The process of TRT—dosage, side effects, and ongoing monitoring.
Natural ways to support testosterone levels without medication.
Pros and cons of different TRT methods (injections, creams, pellets, pills)
Episode Chapters
00:00 Intro
01:17 Testosterone Levels and Environmental Factors
05:43 estosterone Testing and Initial Consultation
13:48 Managing Testosterone Levels and Side Effects
23:25 Natural Ways to Boost Testosterone
25:14 Different Methods of Testosterone Replacement
Call to Action
If this episode resonated, share it with someone who could benefit from understanding men’s health on a deeper level. Let’s keep the conversation going around living happy, healthy, and strong.
Supporting Information
📍 Facebook: Nick McKeown
📍 Instagram: @mckeownnick
Friendly Closing
Thanks for listening to this episode of Happy Healthy Strong. Stay tuned for more real conversations designed to help you feel your best—inside and out.
What if the missing link to strength, energy, and recovery isn’t another workout—but what’s happening inside your body?
Welcome to Happy Healthy Strong, the podcast that cuts through the noise to give real, honest conversations about what it takes to feel good and live strong.
Episode Highlights
In this episode, Adam Lane sits down with Colby Wartman of Origin Performance to explore how athletes and adults alike can build lasting strength, optimize recovery, and take control of their health. Colby shares his four-pillar approach to performance, why blood work is non-negotiable, and how simple lifestyle changes can make a powerful impact.
Key Insights
Why regular blood work is the foundation for real progress.
The “118 Protocol” for strength, energy, and recovery (protein, hydration, sleep).
Colby’s journey from low testosterone to thriving health and how he did it.
How peptides can support healing and performance (with medical guidance).
The four-pillar training model: lift heavy, sprint fast, jump high, throw hard.
The domino effect of lifestyle habits on long-term well-being.
Episode Chapter
00:00 Intro
00:05 Colby Wartman's Background and Origin Performance.
03:40 Importance of Regular Blood Work and Nutrition
25:06 Optimizing Blood Work and Lifestyle Habits
25:17 Personal Experiences and Practical Advice
Call to Action
Tune in and share this episode with someone who cares about strength, health, and living at their best.
Supporting Information
Follow Colby and Origin Performance:
Instagram: @originperformance_
Instagram: @coach_wartman
Stay connected with Adam Lane and the Happy Healthy Strong community for more episodes on training, nutrition, and living strong.
Thanks for listening to another episode of Happy Healthy Strong. Take what you learned today, apply it, and keep building the strong, healthy life you deserve. See you in the next episode.
Supplements aren’t shortcuts, so why are they treated like magic pills?
Welcome to Happy Healthy Strong Podcast, the podcast that cuts through the noise to give real, honest conversations about what it takes to feel good and live strong.
Episode Highlights
In this episode, Adam Lane sits down with nurse practitioner and founder of Wellness Refinery, Stacey Caler, to talk about what most people get wrong about supplements. From avoiding the hype to understanding lab testing and clean ingredients, this conversation breaks down how to approach supplements with intention not impulse.
Key Insights
Supplements should complement a healthy lifestyle, not replace one.
Avoid proprietary blends and mega-doses that lack transparency.
Personalized supplement plans are more effective than trends.
Look for clean, third-party tested products with minimal ingredients.
Start with foundational supplements: vitamin D3, K2, magnesium glycinate, omega-3s, and methylated B-complex.
Always follow up with lab work to assess impact and adjust accordingly.
Episode Chapters
00:00 Intro
00:53 Discussion on Supplements: Snake Oil or Essential?
10:48 Challenges and Misconceptions in Supplementation
11:00 Practical Advice on Supplement Selection
18:05 Common Misconceptions and Pitfalls in Supplement Use
23:59 Personalized Approach to Supplementation
CTA
If this episode brought clarity to your supplement questions, share it with someone who’s been staring at the vitamin shelf not knowing where to start. Let’s keep learning and growing together.
Supporting Links
📍 Learn more about Stacey Caler and Wellness Refinery Clinic: https://www.wellnessrefineryclinic.com
Thanks for tuning in, your time here matters. Come back next week as we keep breaking things down in a way that actually makes sense.
What if carrying a backpack could change lives, yours and someone else’s?
Welcome to Happy, Healthy, Strong, where we focus on the simple, sustainable habits that build a healthier, stronger life. Hosted by Adam Lane, this podcast explores daily movement, nutrition, mindset, and strength without the fluff—just the real stuff that works.
Episode Highlights:
In this episode, Adam sits down with Tim Gilbertson, founder of the Warrior Foundation, to talk about the power of rucking, the mission to support local families facing childhood cancer, and how the upcoming Crucible event blends purpose with physical challenge. From personal stories to volunteer opportunities, this episode is a reminder that movement can serve more than just one purpose—it can serve a community.
Key Insights:
The Warrior Foundation offers support for families with children battling cancer, covering needs like travel and car repairs.
Rucking is a low-impact, accessible exercise that builds strength and cardiovascular health.
Starting with light weight and proper gear is key for injury prevention.
The Crucible is a 24-hour endurance event with multiple components: a 10-mile ruck, a 5K run/walk, and a team fitness challenge.
Volunteer support is critical to the success of the event and community engagement.
Rucking isn’t just a workout—it’s a mindset that builds resilience.
The emotional impact of community-driven events helps families feel seen and supported.
Episode Chapters:
00:00 Intro
01:37 Overview of the Warrior Foundation
03:37 Discussion on Rucking and Its Benefits
04:24 Practical Tips for Starting Rucking
04:51 Advanced Rucking Techniques and Challenges
24:12 The Warrior Foundation's Crucible Event
33:13 Details of the Warrior Basic Team Challenge
47:14 Volunteer Opportunities and Event Registration
50:22 Personal Stories and Motivation.
Call to Action:
Join the movement—literally. Whether you sign up, volunteer, or share this episode, it all makes a difference. Let’s support local families and build strength together.
Supporting Links:
Learn more or register for the Crucible event: https://warriorfoundationnfp.org
Closing:
Thanks for tuning in to Happy, Healthy, Strong. We’re grateful to have you here. If this episode inspired you, let someone know, or better yet, lace up those shoes and ruck with purpose. Stay strong, stay grounded, and we’ll see you in the next one.
Stressed out, eating on the go, and running low on sleep? It’s not just burnout it’s your body asking for a reset.
Welcome to Happy Healthy Strong, the show that cuts through the noise on fitness, nutrition, health, and wellness. Hosted by Adam Lane, this podcast brings you real conversations and practical advice to help you feel stronger in every area of life.
Episode Highlights
In this episode, Adam Lane sits down with Stacey Caler, a nurse practitioner and founder of Wellness Refinery. They talk about the real reasons behind burnout, low energy, and chronic stress—and why going back to the basics might be the most effective solution. Stacey shares her approach to functional-based care and how building small, sustainable habits in nutrition, movement, and sleep can create lasting change.
Key Insights
Why increasing protein and reducing processed foods makes a real difference.
How daily movement can be simple, joyful, and effective.
The role of stress and how it affects cortisol and overall health.
Sleep isn’t a luxury—it’s a pillar of recovery and energy.
Building healthy habits early helps shape long-term wellness.
How Community and Support Systems Can Influence Outcomes.
Tips for making better food choices for the next generation.
What functional-based care looks like in real life
Episode Chapters
00:00 Intro
01:37 Stacy Keller's Approach to Health
03:10 Optimizing Health Across Age Groups
06:54 Nutrition and Food Quality
13:33 Exercise and Movement
27:38 Stress Management and Mindfulness
34:34 Building Healthy Habits for Future Generations
Call to Action
Know someone who needs a push toward better health? Share this episode with them or send a quick text of support. Sometimes, the right encouragement is all someone needs to start making small changes that matter.
Supporting Links
📍 Learn more about Stacey Caler and Wellness Refinery Clinic: https://www.wellnessrefineryclinic.com
📢 Follow Happy Healthy Strong on Spotify, YouTube, and all major platforms for more episodes.
Thanks for listening to Happy Healthy Strong. If you found this episode helpful, share it with someone who’s ready to feel better and build habits that last. Stay tuned for more real conversations that support your health journey—one episode at a time.
Chronic pain, migraines, and stress — most people live with them longer than they need to. What if the answer isn’t more medication, but something your body’s been asking for all along?
Welcome to Happy Healthy Strong, the podcast that helps you build a lifestyle rooted in strength, energy, and intention. Hosted by Adam Lane, each episode explores nutrition, movement, mindset, and longevity through candid conversations with experts who embody these principles.
Episode Highlights:
In this episode, Adam sits down with licensed massage therapist Jamie Fanara to explore how therapeutic massage goes far beyond relaxation. Jamie shares how her clinic treats chronic pain and autoimmune conditions, how she built a successful massage therapy program at Rock Valley College, and why bodywork is a key part of long-term health, not just a luxury.
Key Insights:
The overlooked connection between chronic pain, posture, and emotional stress.
Why massage therapy is often the missing link after failed chiropractic or PT sessions.
How Jamie’s team collaborates with other health professionals to create whole-body solutions.
The evolution of massage therapy post-COVID and the growing need for mental and physical recovery.
Inside look at the massage education program Jamie developed—plus what students really learn beyond technique.
The surprising ways massage can help manage migraines, arthritis, and even scar tissue.
Jamie’s take on self-care and how to keep your body healthy through every life stage.
Episode Chapters:
00:00 Intro
00:39 Introduction of Jamie Fanara
02:24 Jamie's Role and Typical Clients
05:24 Challenges and Benefits of Massage Therapy
22:31 Impact of COVID-19 and Evolution of the Industry
22:45 Jamie's Journey and the Rock Valley College Program
30:55 Jamie's Personal and Professional Life
If this episode made you rethink what massage therapy can do, share it with someone who could use a better path to healing. Follow Happy Healthy Strong for more stories and tools that support real, lasting wellness.
Supporting Information:
🔗 Bodycraft Wellness & Massage Center Website
📸 Instagram: @j_mama_bodycraftwellness
📘 Facebook: Bodycraft Wellness & Massage
Thanks for tuning in to Happy Healthy Strong. We appreciate you showing up for your health, and we hope this episode inspires a more caring, connected way to support your body. Catch you next time.
Getting older doesn’t mean slowing down—it means training smarter.
Welcome to the Happy Healthy Strong Podcast—where we talk everything fitness, nutrition, health, and wellness. Whether it’s strength training, staying consistent with movement, or fueling the body right, this podcast helps build a lifestyle that feels strong from the inside out.
Episode Highlights
Adam Lane shares the mindset and methods behind staying strong and injury-free as you age. He opens up about lifting in his 40s, balancing recovery with performance, and making long-term training sustainable. From tailoring strength programs to navigating setbacks like injuries, Adam breaks down how to keep showing up for health, year after year.
Key Insights
Follow a structured training plan with built-in flexibility for how the body feels.
Include conditioning like running or biking to support cardiovascular health.
Focus on form instead of chasing personal records every session.
Take planned deload weeks each quarter for better recovery.
Swap in safer squat variations when needed, such as goblet squats.
Let strength progress gradually—don’t rush to return to peak numbers.
Be mindful during activities like jiu-jitsu post-injury.
Consistency and patience matter more than intensity.
Episode Chapters
00:00 Intro
01:00 Discussion on Training and Injury Prevention
01:47 Building a Training Plan Over Time
06:20 Consistency and Progressive Overload
09:34 Dealing with Life Stresses and Injuries
11:59 Encouraging Consistency and Progress
Call to Action
If this episode spoke to you, share it with someone who’s serious about staying strong for the long haul. Let’s continue to build a community committed to movement, longevity, and resilience.
Supporting Information
Subscribe for weekly episodes on fitness, nutrition, and lifelong strength.
Check out our blog for more tips:
Friendly Closing
Thanks for listening. Whether you’re lifting at 25 or 45, keep showing up with purpose. We appreciate you being part of this journey, and can’t wait to see how strong you’ll get. Catch you in the next one!
Intensity doesn’t always mean going harder—it’s about knowing when to push and when to pull back.
Welcome to the Happy Healthy Strong Podcast, where we talk all things fitness, nutrition, health, and wellness. Every episode offers genuine conversations and thoughtful insights to help you build a stronger, healthier lifestyle.
Episode Highlights
Coach Kyle joins Adam Lane to break down one of the most misunderstood aspects of training: intensity. They unpack what it really means, why constantly pushing to the max can backfire, and how to train smarter—not just harder. From form tips to conditioning methods, this conversation explores how to make long-term progress without burnout or injury.
Key Insights
Why intensity doesn’t always equal high effort.
The dangers of constantly chasing heavy lifts or extreme conditioning.
How to apply seasonal intensity changes like pro athletes.
Tips for knowing when form is breaking down—and what to do about it.
Safer conditioning alternatives that still get results.
Why consistency beats max effort for long-term health.
How gym culture can pressure people into doing too much.
Effective ways to mix recovery and high-intensity training.
Episode Chapters
00:00 Intro
00:04 Understanding Intensity in Workouts
03:03 Balancing Intensity and Recovery
03:31 The Role of Form in Intensity
07:13 Conditioning Intensity and Safety
08:34 Mixing Intensity and Recovery
08:49 The Impact of Gym Culture on Intensity
10:01 Safe and Effective Conditioning Methods
17:45 The Role of Technique in Intensity
18:30 Balancing Intensity and Long-Term Goals
Call to Action
If this episode helped shift your perspective on intensity, share it with a friend who’s stuck in the “go hard or go home” mindset. And make sure to follow the show so you never miss an honest take on health and strength.
Supporting Information
Follow us on Instagram: @happyhealthystrongpodcast / @kyle_lusmann
Subscribe for weekly episodes with new guests.
Friendly Closing
Thanks for tuning in! Every conversation is a chance to train a little smarter and live a little stronger. Catch you next time on the Happy Healthy Strong Podcast.
Don’t wait until the pain becomes a problem. Early treatment could be the key to long-term recovery.
Welcome to the Happy, Healthy, Strong Podcast, where we explore all things fitness, nutrition, health, and wellness. Hosted by Adam Lane, this show helps you live better through movement, mindset, and strength—one episode at a time.
Episode Highlight
In this episode, Adam Lane sits down with Dan McGirk, physical therapist and part-owner of ORS Physical Therapy, to talk about the importance of personalized care, early treatment, and creating an environment that feels more like a training gym than a sterile clinic. Dan shares how ORS Physical Therapy stands out in the world of rehab and what makes their treatment approach different from large healthcare systems.
Key Insights
Why early treatment (within 4–6 weeks) can prevent long-term issues
How ORS team specializes in spine, shoulder, knee rehab, TMJ, and vertigo
The benefits of a gym-like, non-sterile therapy environment.
How functional assessments help pinpoint imbalances and speed up recovery
Cash pay and insurance options that make care more accessible
The role of continued education in improving treatment outcomes
What makes ORS Physical Therapy stand out from national chains
Episode Chapters
00:00 Intro
00:05 Introduction of Dan McGirk
02:42 Differences Between ORS Physical Therapy and Other Physical Therapy Clinics.
03:55 Specialties and Environment at ORS.
05:55 Treatment Approaches and Patient Experiences
10:11 Insurance and Cash Pay Options
16:56 Continuing Education and Specialization
21:05 Functional Assessments and Muscle Imbalances
Call to Action
If someone’s been putting off treatment, this episode is worth sharing. Spread the word, follow the show, and keep the conversation going—your community might thank you for it.
Supporting Information
🔗 Meet Dan McGirk – ORS Physical Therapy
Thanks for tuning in to the Happy, Healthy, Strong Podcast. We’re glad you’re here, and we can’t wait to bring more conversations that keep you moving and feeling your best.
Catch you on the next one!
When the workout becomes the risk—how do you know it’s time to shift gears?
Welcome to the Happy Healthy Strong podcast—where we talk everything fitness, nutrition, health, and wellness. Each episode is here to help build a life that feels aligned, energized, and strong—inside and out.
Episode Highlights
Adam Lane and Coach Kyle unpack the heated topic of CrossFit—what works, what doesn’t, and why it’s not a one-size-fits-all approach to fitness. From barbell breakthroughs to burnout and injury, they break down the real conversation behind the workouts, the culture, and the long-term results.
Key Insights
Why CrossFit’s community can be both motivating and misleading.
The impact of introducing barbell work to general populations
Where high intensity becomes a liability
How large class sizes affect safety and form
Why randomized programming may stall long-term progress
The role of individualized coaching in sustainable fitness
Understanding when competition harms more than it helps
Episode Chapters
00:00 Intro
00:25 Introduction to the Episode and Guest
03:09 Pros of CrossFit: Community and Barbell Work
05:46 Pros of CrossFit: Defined Fitness and Variety
08:36 Cons of CrossFit: Scaling and Safety Concerns
44:04 Cons of CrossFit: Intensity and Injury Risk
44:16 Cons of CrossFit: Competition and Personalization
44:40 Cons of CrossFit: Programming and Long-Term Effects
Call to Action
Know someone who’s considering CrossFit or navigating injury from group workouts? Share this episode with them. Let’s keep the conversation going—because fitness should feel strong, not scary.
Supporting Information
Follow Coach Kyle on Instagram: @kyle_lusmann
Stay connected with Adam Lane on Instagram: @coachadamlane
Thanks for tuning in to Happy Healthy Strong. Grateful to have you in the community—catch you next time for more real talk on training, health, and the stuff that actually works. Subscribe and leave a review if this helped shift your perspective.
Not every workout model is built with longevity in mind—but what if it could be? This episode challenges the idea that variety equals progress and instead makes a case for consistency, structure, and foundational movement.
Welcome to Happy Healthy Strong—where we talk all things fitness, nutrition, health, and wellness. Hosted by Adam Lane, this show explores how to train smarter, eat better, and stay mentally strong.
Episode Highlights
Brandon Cullen of MADabolic joins Adam to share how his background in hockey and CrossFit led to the creation of MADabolic—a strength-driven fitness franchise built for high performers aged 25 to 50. They discuss why consistent, structured training matters more than variety, how MADabolic stands apart from traditional CrossFit, and why fundamental movements should remain the core of any training program. This episode also touches on how to adapt training for different age groups, the role of community in progress, and how tech is shaping the future of fitness.
Key Insights
Why MADabolic’s structure is designed for long-term performance
The difference between timed strength training and traditional interval models
How to build fitness programs that scale across different ages and experience levels
The case for keeping workouts simple, fundamental, and repeatableHow community and competition can coexist in a supportive fitness environment
Brandon’s take on technology’s role in making fitness more personal
Episode Chapters:
00:00 Intro
00:05 Introduction and Guest Introduction
49:50 Brandon Cullen's Background and Metabolic's Origin
50:05 Transition from CrossFit to Metabolic
50:27 The Concept of Timed Strength Training
50:46 Adam Lane's Perspective and Personal Experience
51:04 The Role of Community and Support in Fitness
51:26 The Importance of Fundamental Movements
51:43 Adapting Fitness Programs for Different Age Groups
51:54 The Role of Technology in Fitness
Call to Action
Follow the conversation by connecting with Brandon Cullen of MADabolic or listening to his show Playing Guilty. If this episode got you thinking differently about training, share it with someone who could use a better fitness framework.
Supporting Links
Instagram: @madabolic | @plynglty
Connect with Brandon Cullen of MADabolic on LinkedIn
Listen to the Playing Guilty podcast
Thanks for tuning in to Happy Healthy Strong. We’re here to support smarter movement, better nutrition, and a healthier mindset—one episode at a time. Don’t forget to subscribe and join us for more conversations that challenge the status quo in health and wellness.
Kids today are consuming more processed foods than ever, with statistics showing that 80% of their diets consist of processed and ultra-processed foods. What impact is this having on their health, and how can parents make a change?
Welcome to the Happy Healthy Strong Podcast, where we explore all things fitness, nutrition, health, and wellness to help you create a balanced and sustainable lifestyle.
In this episode, Adam Lane and nutrition expert Krystal Bolduc dive into the challenges of kids’ nutrition and share practical ways to help children develop healthy eating habits. They discuss the role of marketing, dopamine, and food education, along with easy, enjoyable ways to introduce nutritious meals at home.
Episode Highlights
The high percentage of processed foods in children's diets is concerning, as it affects their long-term health. Marketing strategies significantly influence kids' food choices, making it harder for them to choose healthier options. Involving children in meal planning and grocery shopping can improve their relationship with food. Making healthy meals fun and engaging encourages kids to develop better eating habits. Small changes at home can create lasting, positive dietary patterns for children.
Key Takeaways
Involve children in meal planning, grocery shopping, and food preparation to build awareness and interest in nutrition.
Offer a variety of whole, nutrient-dense foods in fun and engaging ways.
Use smoothies, homemade desserts, and sauces to sneak in extra nutrients.
Create a balanced food environment at home to prevent restrictive eating behaviors.
Be mindful of how food marketing influences children’s food preferences.
Episode Chapters:
00:00 Intro
02:05 Discussion on Kids' Nutrition and Health
51:50 Challenges of Modern Diet and Processed Foods
52:02 Strategies for Improving Kids' Nutrition
52:13 Empowering Kids to Make Healthy Food Choices
52:30 Connecting Kids to Their Food
52:43 Teaching Kids About Food and Health
52:58 Balancing Healthy Eating with Enjoyment
53:10 Involving Kids in Meal Planning and Preparation
Connect with Krystal Bolduc:
Website: https://changeyourlyfe.com/
Instagram: @lyfenutrition
Facebook: Lyfe Nutrition
If this episode resonated with you, share it with a friend who could benefit from these insights. Follow us for more conversations on living a healthier, stronger life. Thanks for tuning in—see you next time!