{"podcast":{"title":"Stronger Weekly","slug":"stronger-weekly-6715416","podcast_index_feed_id":6715416,"rss_url":"https://anchor.fm/s/edf4bad0/podcast/rss","website_url":"https://www.strongerweekly.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/39822388/39822388-1766065649344-1519f705558a1.jpg","author":"Altum Fitness","episode_count":111,"summary":"The health and fitness show for real, everyday people. Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting. Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three. Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul. Let’s grow stronger, week by week.","last_synced_at":"2026-06-25T00:18:04.087292+00:00","page_url":"https://stenobird.com/podcast/stronger-weekly-6715416"},"episode":{"title":"How Cold Plunging Reduced My Stress and Anxiety (6-Month Results)","slug":"how-cold-plunging-reduced-my-stress-and-anxiety-6-month-results","published_at":"2026-02-04T10:05:00+00:00","page_url":"https://stenobird.com/podcast/stronger-weekly-6715416/how-cold-plunging-reduced-my-stress-and-anxiety-6-month-results","show_page_url":"https://stenobird.com/podcast/stronger-weekly-6715416","url":"https://podcasters.spotify.com/pod/show/strongerweekly/episodes/How-Cold-Plunging-Reduced-My-Stress-and-Anxiety-6-Month-Results-e3ej5g4","audio_url":"https://anchor.fm/s/edf4bad0/podcast/play/114971588/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-1-3%2F417390327-44100-2-a66adcb96677c.mp3","summary":"What if 3 minutes of cold water could replace your evening drink? In this episode, I share my 6-month journey with cold plunging—and how it completely changed my ability to transition from work stress to being present with my kids. I didn't start cold plunging for mental health. I started for the "bro science" stuff—testosterone, recovery, optimization. But what I discovered was something far more powerful: a tool that reduced my anxiety, helped me regulate my nervous system, and significantly reduced my alcohol cravings. Here's what we cover: - The neuroscience of why cold plunging works for stress and anxiety - How cold water affects the same brain receptors as alcohol (and why that matters) - My exact evening ritual for transitioning from work mode to dad mode - How to start cold plunging without expensive equipment - The surprising connection between the vagus nerve and stress regulation - My 6-month results: testosterone, VO2 max, sleep quality, and mental health Whether you're struggling with stress, trying to moderate your drinking, or just looking for a tool to help you be more present with your family—this episode is for you. 📰 BONUS: This Week's Health & Fitness News (First 15 Minutes) This episode also includes our weekly health and fitness news segment covering: - Landmark social media trial against Meta and YouTube—could reshape platforms for kids - 3,000+ lawsuits against weight-loss drug makers over serious side effects - Surgeons performing operations from 1,700 miles away with robotic technology - Chicago's United Center becomes first major arena to sell THC drinks - Your Winter Olympics preview—Milano Cortina 2026 kicks off next week Want to skip straight to the cold plunge deep dive? Jump to timestamp 17:00. SPONSORS - Get nutritional s…","meta_description":"What if 3 minutes of cold water could replace your evening drink? In this episode, I share my 6-month journey with cold plunging—and how it completely cha…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2912,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/stronger-weekly-6715416/episodes/how-cold-plunging-reduced-my-stress-and-anxiety-6-month-results/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/stronger-weekly-6715416/how-cold-plunging-reduced-my-stress-and-anxiety-6-month-results.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}