Steel and Sage Podcast

There’s a reason the squat shows up in virtually every strength program ever written. It’s foundational — a full lower-body press that, done well, builds quad strength, stability, and functional power. Done carelessly, it tweaks your back, loads one leg unevenly, or just quietly reinforces bad habits over time.In this week’s video, I walk you through the squat from the ground up. We start by distinguishing it from the hinge — a distinction that matters more than most people realize — and move through foot placement, knee tracking, core engagement, and what it actually means to press the floor away rather than just bend and stand.We also work with a bar for posture feedback (a curtain rod at home works perfectly), explore the wall squat for serious burn without a single pound of added weight, and look at the many variations — sumo, goblet, front, back, single leg — that keep your legs challenged and your training honest.Good form first. Weight second. That’s the rule here, and this video is built around it.Thanks for reading Steel and Sage! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

If you’ve ever watched someone deadlift and thought, I could never do that — this is where we start. Not with a barbell. Not even with dumbbells. Just with your own body and a curtain rod.The hip hinge is the movement underneath the deadlift, the Romanian deadlift, the kettlebell swing, and a dozen other exercises you’ll encounter in strength training. Get this one pattern into your body, and a whole world of safe, effective lifting opens up.If you’re new to strength training, resist the urge to jump ahead. Just this one movement, this week. No weight, no pressure. Practice the hinge slowly, feel where your hamstrings and glutes are working, and notice how your core holds everything steady.The foundation matters more than the weight on the bar. Build it well. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

Forget crunches — the most important core muscles are the ones you can’t see. In this video, we’re going deep beneath the surface to strengthen the muscles that actually stabilize your spine and protect your body as you age.These deep core muscles are supposed to fire before you even move — but over time, most of us lose that connection. We’ll rebuild it with simple floor-based exercises you can do every day, no equipment needed.I cover:* Supine pelvic tilts to awaken your deep core (think: cat-cow, but on your back)* The “marching” drill that teaches your core to fire before your legs move* Back body strengthening — because your glutes and spinal muscles are part of your core too* Why doing only crunches may be working against you long-termPerfect for anyone looking to move better, prevent back pain, and build functional strength that lasts. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

This quick cardio-core circuit uses a modified Tabata format—30 seconds of work, 10 seconds of rest—to deliver a surprisingly intense workout with minimal equipment. Designed to challenge your heart, legs, and core while staying simple, adaptable, and efficient, it’s ideal for days when time and energy are limited but movement still matters.Movement & Safety Disclaimer: This workout is for educational purposes only and is not a substitute for medical advice. Always listen to your body and work within your own limits. If you have injuries, medical conditions, or are returning to exercise after time away, consider consulting a qualified healthcare or fitness professional before participating. Modify or stop any movement that causes pain, dizziness, or discomfort. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

Most of us stretch and strengthen our hips regularly—but that doesn’t always mean we’re aware of how they’re actually functioning.In this gentle, supine practice, we slow everything down. You’ll explore subtle leg lengthening, pelvic shifts, and internal and external hip rotation while noticing how the core, inner thighs, and pelvis respond. Nothing dramatic. Nothing forced.This is the kind of awareness that makes yoga safer, strength training more effective, and everyday movement feel less strained—especially when one side of the body is doing more work than the other.This is a practice you can return to again and again, especially after hard workouts or on days when your body feels “off” but you can’t quite explain why.This practice is intended for general body awareness and gentle mobility. Move slowly, stay within a comfortable range, and skip anything that causes pain. If you have a hip replacement, acute injury, or ongoing pain, consult a qualified healthcare professional before practicing. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

If your body is exhausted but your mind won’t switch off, Yoga Nidra offers a different way into rest. This guided practice uses breath awareness and a slow, structured body scan to help downshift your nervous system, release tension, and create the internal conditions for sleep. Rather than striving for relaxation, you’re invited to simply lie down and follow the guidance as the body softens naturally.This session is designed specifically for evening use and bedtime support. Unlike many Yoga Nidra practices that guide you back to full wakefulness, this recording intentionally allows you to remain in stillness at the end, making it ideal for drifting into sleep. Regular practice may support improved sleep quality, reduced stress, and a greater sense of resilience—especially helpful for anyone navigating midlife fatigue, burnout, or nervous system overload.Thanks for reading Steel and Sage! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

So much fitness content pushes you to go harder, faster, and heavier—without asking whether your body can actually handle it.This Smart Strength circuit workout is built differently.Instead of chasing exhaustion, this session focuses on:* Full-body strength that works with your joints* Core stability that protects your spine and hips* Power training balanced with control and recovery* Unilateral and offset loading to address imbalances* Options to scale intensity up or down—without guiltYou’ll move through two structured circuits that combine strength, stability, and power, followed by a deliberate cooldown to help your nervous system shift out of “fight-or-flight.”This is the kind of workout that builds a body you can rely on—not just a calorie burn you forget tomorrow.If you’re training in midlife, managing old injuries, or simply done with performative fitness, this is strength training with a brain.Equipment used:Dumbbells (light + medium), kettlebell (optional), stability ball (optional), resistance band (optional)You can find my music playlist on Spotify: Video Content:00:00 Intro00:56 Warm-up04:30 demo gorilla row05:11 First round of circuit 110:26 Second round of circuit 115:45 Third round of circuit 121:11 Explanation of circuit 222:37 First round of circuit 228:35 Second round of circuit 234:36 Third round of circuit 240:12 Cooldown and stretchI am a Certified Personal Trainer through the National Academy of Sports Medicine (NASM). However, this workout is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.Before beginning any new exercise program, consult with your physician or qualified healthcare provider, especially if you have a history of injury, chronic conditions, dizziness, heart issues, joint pain, or are returning to exercise after a period of inactivity.Always prioritize proper form, control, and safety. Stop exercising immediately if you experience dizziness, lightheadedness, chest pain, shortness of breath beyond normal exertion, nausea, or sharp pain.If you are new to exercise, returning after injury, or unsure how to modify movements appropriately, it is strongly recommended that you work with a certified personal trainer or physical therapist to ensure exercises are performed safely and effectively.Listen to your body. Progress should feel challenging—but never reckless.Thanks for reading Steel and Sage! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

As we head into a new year, it’s tempting to overhaul everything at once — bigger goals, harder workouts, stricter plans. But often, what our bodies actually need is much simpler.In this walking reflection, we talk honestly about aging, recovery, stubborn tension, and the quiet ways our bodies compensate when joints and tissues get tight. We explore why many of us train like we’re still in our 30s — and how that leads to injuries, frustration, and burnout.You’ll hear why mobility isn’t “extra,” why it matters even more after 40, and how just 3–5 minutes a day of simple movement, foam rolling, or myofascial release can help your body move better, hurt less, and reconnect with its natural strength.If you’ve ever felt stiff, discouraged, or out of alignment — this walking podcast is your invitation to slow down, wake up your tissues, and build a body that’s ready to support you for the long haul.You can check out some of my short mobility videos on my Instagram or YouTube channels. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

In this episode, I break down new research on high-fat diets and liver health and place it in a broader context of fad diets, metabolic stress, and long-term sustainability. We look beyond testimonials and short-term weight loss to ask a harder question: Can extreme diets support health as we age—or do they quietly increase risk over time?If you care about evidence-based nutrition, liver health, and avoiding the hidden costs of dietary extremes, this episode is for you.If you'd like to read about the new study, head to my Steel and Sage article on Substack. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

Headlines love to stir outrage—especially when it comes to food. In this episode, I unpack a recent study that may spark people to claim that plant-based diets are just as bad as eating meat, and explains why that framing misses the point. Drawing from decades of nutrition research and a new large French cohort study, I explore how ultra-processed foods—whether plant-based or animal-based—are the real issue, not vegetables, beans, or whole grains. A “plant-based” label alone doesn’t guarantee health, especially when it’s built on processed meat substitutes, refined carbs, and industrial food chemistry.Through personal stories (including my own years of eating “vegetarian junk food”) and practical, non-dogmatic guidance, I break down what actually supports heart health: minimally processed, whole foods; fiber-rich plants; and thoughtful context rather than rigid rules. This episode is a reminder to look past clickbait headlines, read the science carefully, and make food choices that balance health, ethics, and real life—without fear or absolutism.You can find a little more detail about this Lancet study on my Steel & Sage Substack. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

What if most health headlines aren’t written to help you at all?In this episode, I share what I learned working inside a high-traffic health media site—how SEO formulas, clickbait headlines, and ad revenue often shape “wellness news” more than science does. From miracle vegetables to recycled diet trends, this is a behind-the-scenes look at why so much health content misses the mark—and how to read it with more discernment. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

This walking podcast begins with an ordinary morning: coffee sweetened with a little eggnog, a packet of oatmeal, and the assumption that these familiar foods are “healthy enough.” But a quick glance at a glucose monitor tells a different story.As I walk, I reflect on how small food choices—especially ultra-processed convenience foods—can quietly spike blood sugar, even in people who exercise regularly and eat well. I share a simple experiment: short bursts of movement, a brief walk, and what happens when the body is given a chance to use the fuel we feed it.This episode isn’t about perfection or restriction. It’s about awareness, compassion, and using movement—especially walking—as a powerful, accessible tool to support metabolic health, particularly as we age.If you’ve ever felt confused or frustrated by blood sugar swings, or wondered how much impact a short walk can really have, this gentle walk may offer clarity—and encouragement to keep moving. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

In this windy, wandering morning walk with Charlie, we explore what the research actually says about walking for brain health — and why the “right” kind of walking depends on much more than pace and heart rate zones.In this episode, I talk about how different types of walking affect different parts of the brain, including regions responsible for navigation, spatial memory, stress regulation, and even resilience against age-related shrinkage. We look at why slow walks in nature calm the nervous system, why fast, intentional walking strengthens memory-related areas, how navigational challenges help build mental maps, and why every extra 500 steps per day gives your brain a measurable benefit.Along the way, we talk about distraction, dog poop, windy trails, and the ordinary obstacles that make walking what it is: a deeply human practice that doesn’t have to be perfect to be powerful.If you’ve ever wondered whether your walks “count” — or if you feel pressure to hit perfect heart-rate zones or giant step goals — this episode offers a more grounded, realistic approach. A middle path. A sustainable path. The kind of movement that supports long-term brain health without demanding an extreme lifestyle.Takeaway: Whether you walk slow, walk fast, get lost on a new trail, or break your steps into small chunks throughout the day… just keep walking. Your brain will thank you.To read more about this study, head to my article on Substack. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

In today’s walk, we explore what TikTok gets wrong—and what the research gets right—about so-called “Japanese walking.” While viral creators promise it can “take 10 years off your life,” the truth is both more grounded and more impressive.Two major studies—one published in the Mayo Clinic Proceedings (2007) and one in Cureus (2024)—tested whether adding short bursts of fast walking to your routine can improve fitness. The results were striking.The original Japanese study asked older adults to walk four days a week for five months, either at a steady moderate pace for 8,000 steps a day or in five rounds of 3-minute fast walking followed by 2–3 minutes of easier walking.At the end of the study, the interval-walking group saw:* Up to 17% improvement in leg strength* Up to 9% increase in aerobic capacity* A 9-point drop in systolic blood pressure* Meaningful muscle gain—rare in older adults without strength training* Meanwhile, the moderate-pace walkers saw little to no change, and women in the control group gained weight.A second study from 2024 confirmed the effect. Using heart-rate zones, researchers had walkers complete 3-minute intervals at 85% of max heart rate with recovery periods at 55%—compared to steady walkers at 70% max heart rate. After eight weeks:* Both groups improved fitness and muscle mass* But the high-intensity walkers saw greater cardiovascular gainsDuring the episode, we explore how to apply this research safely in real life. You’ll try a few gentle bursts of faster walking—not “running,” just moving with intention—and discover how even one minute can shift your breathing, posture, and energy. We also talk about post-dinner walking for glucose control, fascia and joint mobility (especially in midlife), and how to build a walking routine that feels nourishing rather than punishing.Whether you’ve been walking daily with the Holiday Sanity Challenge or you’re just getting started, this episode gives you the science—and the gentle encouragement—to explore what your body is capable of when you push just a little beyond “comfortable.”Grab your coat (and maybe some tissues—apparently it’s a “snot walk” kind of night), and let’s walk. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

On this early-morning walk, we reflect on a simple North Face jacket that’s been with me for more than 30 years—and the surprising story that unfolded when it went missing. What began as a moment of frustration and “bad luck” slowly revealed itself as something else entirely: a reminder that compassion still moves quietly through the world.In this meditation, we explore:* How easily we mislabel events as misfortune* The ways our identity can get tangled in stories of bad luck* The quiet choices others make that restore our hope in humanity* How reframing a moment can shift the entire emotional landscape* Why small gestures—opening a door, returning a lost item, offering kindness—can ripple far beyond what we imagineThis is a walk about paying attention. About noticing the ordinary places where compassion shows up. And about recognizing how our own small actions—however simple—might be the very gesture that gives someone else a little hope.Wherever you are walking today, consider this gentle question:How might I use what I have, or where I stand, to offer someone a moment of humanity? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

On this chilly morning walk, we notice how often progress seems stuck at “zero”—just like a sluggish Apple Watch—yet real change still begins with a single step. As we move through the cold, we reflect on how easily we aim too high, chase flashy goals, or follow someone else’s idea of success without asking what we actually want.Through stories from endurance training, marathon prep, unexpected finish-line moments, and the small victories that shape us, this episode explores why discipline outlasts motivation and why committing to one mile a day can shift our mindset, our energy, and our direction.This Holiday Sanity Challenge reminds us that forward is forward, that tiny goals can open surprising paths, and that the act of moving—especially when nothing else seems to be moving—might be exactly what carries us into the new year.If you’re just joining us on the Holiday Sanity Challenge, welcome! Be sure to check out my daily stretches, breath practices, and movements on one of the following channels:YouTube Shorts: @mbbtrigirlInstagram: @brad4d_wellness This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

In this first episode of the Holiday Sanity Challenge, we take a mindful walk together—early morning, slow, and intentional. You’ll learn why even a simple 20-minute walk can calm holiday stress, support your immune system, stabilize glucose spikes, and help you reconnect with your own inner compass. We talk about circadian rhythm, wearable data, overtraining tendencies, and why gentle movement is often more effective than pushing harder.This is your space to breathe, reset, and choose what’s actually appropriate for your body during the busiest season of the year.Don’t forget to check out my bonus practices available on social media:Instagram: @brad4d_wellnessYouTube Shorts: @mbbtrigirlThanks for listening to Steel and Sage! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

Are you tired of fitness influencers telling you there’s one secret to losing belly fat after menopause? In this video, I take aim at the oversimplified (and often mansplained) advice that floods YouTube and social media—like “just lift weights” or “just do HIIT.”As a former Ironman athlete, bodybuilding competitor, and health writer, I’ve seen firsthand how menopause changes the game. In this candid talk, I unpack what real science says about belly fat, why outliers and influencers can be misleading, and how to find the approach that actually fits your life and body.Topics include:* The problem with “one-size-fits-all” fitness advice* How bias and marketing shape health information* What science actually says about belly fat and menopause* Why the best plan is the one you’ll stick with👉 If you’re a woman navigating midlife changes, this one’s for you.Thanks for reading Steel and Sage! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

Fitness marketers promise huge calorie burn from weighted vests—but research tells a more nuanced story. From minimal calorie differences to surprising benefits for obesity, hiking prep, and bodyweight training, this video explores when weighted vests are actually useful—and when they’re just extra baggage. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com

Here’s a surprisingly easy way to support bone health—especially for women navigating perimenopause and beyond. While it's normal to lose around 20% of bone density in the first 5–7 years after menopause, incorporating just a few minutes of plyometric (jump-style) movements daily can help your body stay resilient.What You’ll Learn:* The silent bone loss that happens around menopause and why it’s often overlooked until later in life.* How easy jump training—like squat jumps, high knees, and lateral skater movements—can fit into everyday moments (waiting for your tea to steep? Perfect).* Science-backed benefits of plyometrics:* A study of women aged 25–50 found that just 10 jumps twice a day for 16 weeks improved hip bone density, while those who didn’t jump saw declines.* A broader meta-analysis suggests doing 50 jumps per day, at least 4 days a week can positively influence bone density at the top of the thigh bone.Why It Matters:* Bone density can decline as much as 4% per year around menopause, especially in the early transition phase.* Exercise types like high-intensity resistance and impact training (HiRIT) are shown to increase spinal bone density and reduce fracture risk in postmenopausal women.* Plyometrics isn’t just for athletes—it’s accessible, adaptable, and effective, even in short daily bursts.Quick Routine (30 seconds on / 30 seconds off):* Squat Jumps – Deep squat, then jump up landing softly.* High Knees – Run in place, lifting knees toward your chest.* Skater Squats (Lateral Bounds) – Leap side to side, like a speed skater.Repeat as you like—no equipment needed. All it takes is minutes, not hours, to help your bones stay strong.Let’s jump into stronger bones—one pop at a time! 🦴✨Thanks for reading Steel and Sage! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit steelandsage.substack.com