Hosted by Dr. Kern Singh, Spinal Strength dives into the science of performance, health, and recovery—from spine-specific insights to broader wellness topics like supplements, training, and beyond
You’re Wasting Money on Supplements (Here’s What Actually Works)
The supplement industry is worth billions, and most of what’s on the shelf won’t do a thing for you. So what’s actually worth your money?
In this episode, we rank the most effective supplements you can add to your daily routine, from the ones backed by decades of research to the trendy picks that don’t live up to the hype. We break down creatine (and why it’s not just for bodybuilders), magnesium for sleep and recovery, vitamin D, omega 3s, protein, electrolytes, and more. We also call out the overhyped products we think you can skip.
Whether you’re trying to sleep better, build muscle, recover faster, or just feel better day to day, this is your no nonsense guide to building a supplement stack that actually works.
16 Sept 2026
5 Exercises You Should Stop Doing After 40 (From a Spine Surgeon)
Dr. Kern Singh, board certified orthopedic spine surgeon, and co-host Alex Sroka break down the exercises that quietly beat up your joints once you cross 40, and what to do instead.
They cover why the behind the neck lat pulldown is a double hit on your shoulders and your cervical spine, what actually happens to the rotator cuff when you load an abducted, externally rotated arm, why the seated torso twist machine shears your discs while training almost nothing, where the back squat goes wrong for people without the hip mobility to own it, the difference between open chain and closed chain leg work, and why the barbell bench press may be the most overrated chest exercise in the building.
Every single one comes with a swap: neutral grip and V-bar pulldowns, Pallof presses, Bulgarian split squats, goblet squats, incline dumbbell work, cable flies, and push-ups you can actually load for life.
6 Aug 2026
High Cholesterol Isn't Your Fault. Or Is It?
Cholesterol gets blamed on diet, but the real picture is more complicated. In this episode, we dig into the tug of war between nature and nurture when it comes to your numbers. We break down how much of your cholesterol profile is written into your genetics versus shaped by the environment you live in and the lifestyle choices you make every day. From family history to daily habits, we separate what you can control from what you can't, and talk through what that actually means for your health.
Disclaimer: This podcast is for informational and educational purposes only and is not intended as medical advice. The content shared here should not be used to diagnose or treat any health condition, and it is not a substitute for professional medical guidance. Always consult your doctor or a qualified healthcare provider before making decisions about your health, including anything related to cholesterol, diet, or lifestyle changes.
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