Redefining Strength Podcast

If you’ve ever felt stuck between pushing harder and feeling worse… or doing less and feeling like you’re falling behind… this episode is for you.

At some point, almost everyone hits this moment with their body.

You get hurt. Or burned out. Or things just stop working the way they used to.
And suddenly you’re stuck between two bad options:

Do less and feel like you’re losing yourself…
Or do more and keep breaking yourself.

Most people bounce back and forth between those two for years. Not because they’re weak...but because they don’t understand the difference between pain, discomfort, and danger… or how much fear quietly controls how they train and recover.

In this episode of the Redefining Strength Podcast, I’m joined by Dr. Caleb Burgess, Doctor of Physical Therapy and movement expert, to break down why “doing more” so often backfires and what to do instead if you actually want to build a body that works in real life.

Together, we cover:

-Why strength isn’t about what you lift, but what you can actually do in your life
-How fear of re-injury, fear of losing progress, and fear of losing identity sabotage recovery
-The real difference between pain, discomfort, and danger
-Why boring basics often build better results than “advanced” programs
-How perfectionism and chasing perfect form can actually make things worse
-Why “regressing to progress” is often the fastest way forward
-And how to rebuild confidence, capacity, and performance without breaking yourself again

If you’ve ever thought:

“I should be able to do more than this.”
“I’m scared to push… but I’m also scared to fall behind.”
“I keep ending up hurt, burned out, or stuck.”

This conversation will completely change how you think about training, recovery, and long-term strength.

About Dr. Caleb Burgess

Dr. Caleb Burgess is a Doctor of Physical Therapy and movement specialist known for his no-BS, real-world approach to mobility, rehab, and building a body that actually works in everyday life.

Find him here:
Instagram: https://www.instagram.com/dr.caleb.burgess
YouTube: https://www.youtube.com/@dr.calebburgess

If your belly fat hasn’t budged no matter how “disciplined” you are, this isn’t a motivation problem it’s a strategy problem.

If what you were doing actually worked, you wouldn’t still be fighting the same area. The problem is a predictable loop most smart, driven people fall into: Go extreme → burn out → quit → start over with a new version of the same plan.

You don’t lose stubborn fat by trying harder. You lose it by finally using a strategy that matches how your body actually works...one where muscle and macros are key.

In this video, I'll break down the 5 Golden Rules to Lose Belly Fat, look at why belly fat is biologically more stubborn, why it’s usually the last place to change, and gives you the REAL five rules that drive lasting results.

💪 In this training, you’ll learn:

-Why belly fat is scientifically harder to lose (and why it often looks worse before it looks better)
-The 5 Golden Rules that actually drive fat loss without burning you out
-How to use protein, carbs, and fats to lose fat without losing muscle
-Why all-or-nothing thinking is keeping you stuck (Golden Rule #1)
-Why muscle is the real “metabolic advantage” and how to train for it (Golden Rule #4)
-How food quality, fiber, and gut health affect your results
-Why walking daily is one of the most underrated fat-loss tools

This is not a quick fix. It’s the foundation that actually works when you stick to it long enough.

Why You Keep Starting Over (And The Habit System That Actually Works)

If you keep starting over with your workouts, nutrition, or routines and you’re starting to think the problem is your motivation or discipline, this episode will completely change how you think about habits.

Because the truth is: willpower isn’t the problem. Most people are using a habit system that doesn’t match how they’re wired. And when that happens, even the best plan eventually falls apart.

In this episode of the Redefining Strength Podcast I sit down with Gretchen Rubin, one of the world’s leading experts on habits, happiness, and human nature and the New York Times bestselling author of The Happiness Project, Better Than Before, and The Four Tendencies.

Together, we'll break down:

Why some people need accountability, some need freedom, some need clarity, and why forcing yourself into the wrong system keeps you stuck

The Four Tendencies framework (Upholders, Questioners, Obligers, and Rebels) and how each type should build habits differently

Why identity can either support your goals or secretly sabotage them

The simple One-Minute Rule that can dramatically reduce mental clutter and build momentum

How to stop blaming yourself and finally build habits that actually stick

If you’ve ever said:
“I’m great for a few weeks and then I fall off.”
“I know what to do, I just can’t stay consistent.”
“I feel like I’m always starting over.”

This episode is for you.

Learn how to meal prep in a way that actually fits your life and helps you hit your macros without stress. Cori and Redefining Strength RD Julia Stumpf break down simple, flexible, budget-friendly, and lazy-proof strategies to make meal prep sustainable, realistic, and effective — including how to plan for eating out and stop overcomplicating nutrition.

Can you still build serious muscle, increase bone density, and lift weights in your 40s, 50s, 60s, and beyond? A neurosurgeon says YES.

In this powerful episode, I sit down with neurosurgeon and spine specialist Dr. Betsy Grunch to crush the biggest myth about aging: that decline is inevitable. You might have seen Dr. Grunch recently on the Mel Robbins Show. In this episode she shares her expert perspective on why strength training is vital for long-term health, spinal support, and preventing injuries.

We discuss:

- The essential connection between muscle and bone density (especially for women).
- How to pivot after injury and the myth that pain equals damage.
- The "1% changes" you can make to protect your energy and time.
- Shifting from reactive to proactive health habits.
- Why rest is non-negotiable and how to set better boundaries.

Dr. Grunch is truly redefining what "strong" means...it's about flexibility, consistency, and owning your journey as the CEO of your own body. Tune in for the advice you need to feel empowered at any age!

Connect with Dr. Grunch on social media: @ladyspinedoc