Build for Health with Srdjan Injac copertina

Build for Health with Srdjan Injac

Build for Health with Srdjan Injac

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 Build for Health is a show that flips the script on fitness. Hosted by longtime podcaster Pete Wright and strength coach Srdjan Injac of ELEV8 Fitness, this show isn’t about gym culture or getting shredded—it’s about why building muscle is the most important investment you can make in your long-term health. Each week, Pete and Srdjan break down the science, bust the myths, and offer real-world insight into how resistance training supports not just strength, but brain function, metabolic health, emotional well-being, immune resilience, and aging with independence. If you think lifting weights is just for looks, think again. It’s time to rethink strength—and build a body that’s built for life. --- Meet the Hosts Srdjan Injac is a certified strength coach and the founder of ELEV8 Fitness in Portland, Oregon. With a background in kinesiology and a lifelong passion for movement, he’s trained everyone from elite athletes to everyday professionals to feel strong, live pain-free, and age with purpose. Srdjan’s coaching style is built on evidence-based training, long-term sustainability, and a deep belief in the power of muscle as medicine. Pete Wright is a veteran podcaster, storyteller, and—most importantly—a guy who used to avoid the gym at all costs. Srdjan’s just so happens to be his trainer. As such, Pete tries to bring curiosity, candor, and a deeply personal perspective on what it really takes to change your relationship with strength... no matter how much it hurts. With a background in health communication and habit-building for adults with ADHD, Pete asks the questions we’re all wondering—and helps listeners stay curious while getting stronger.© TruStory FM Esercizio e fitness Fitness, dieta e nutrizione Igiene e vita sana
Episodi
  • Lifting and Your Mood

    Lifting and Your Mood
    Nov 5 2026
    Nothing about your life changes during a workout. Same job, same inbox. And yet the person who walks out of the gym is frequently not the person who walked in. The easy explanation is relief: you're just glad it's over. The research points somewhere more interesting.A 2018 analysis of 33 randomized trials found that resistance training produced a moderate reduction in depressive symptoms. That part isn't shocking. What's strange is what didn't matter. People who got stronger didn't do better than people who didn't. Total training volume made no difference. Neither did whether participants were healthy or living with a diagnosed condition. Whatever lifting does for mood, it appears to run on a separate track from the muscle.Then there's the 2024 study that put exercise types head to head in more than 14,000 people with depression. Lifting did not win. Walking and jogging took the top spot, which is hard news for anyone who finds running unbearable. But strength training had its own finding worth hearing, and it has to do with who was still showing up at the end.This episode covers what those studies measured and what they didn't, the limits of the "endorphins" story, why a hard session seems to land differently than an easy one, how much of the effect might be the people in the room rather than the weight on the bar, and the case for a heavy set of squats as self-care. There's also a story about a teenager in a hoodie, and a Christmas gift from her mother that wasn't about the money.Lifting is something you add alongside treatment, not something you swap for it. If you're in crisis in the US, call or text 988.Links & NotesAssociation of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials(Gordon et al., JAMA Psychiatry, 2018). The 2018 study Srdjan cites. 33 randomized trials, 1,877 participants. Resistance training reduced depressive symptoms with a moderate effect size (0.66). Strength improvement, total prescribed volume, and health status did not change the result. Trials with blinding showed smaller effects. The authors call it a possible "alternative and/or adjuvant therapy."Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials(Noetel et al., BMJ, 2024). The 2024 study Pete cites. 218 studies, 14,170 participants with depression. Walking or jogging had the largest effect, then yoga, then strength training. Strength training and yoga had the lowest dropout. Vigorous activity showed a larger effect than light activity, with wide, overlapping intervals. The authors rate confidence in the evidence as low and suggest exercise "could be considered alongside psychotherapy and antidepressants."The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials(Gordon et al., Sports Medicine, 2017). Same research group, one year earlier, on anxiety. 16 studies, 922 people. Resistance training reduced anxiety symptoms, and the effect was larger in healthy participants than in those with an illness. Sex, age, frequency, intensity, program length, and strength improvement didn't change the result.Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans (Siebers et al., Psychoneuroendocrinology, 2021). The asterisk on "endorphins." 63 participants ran for 45 minutes after taking either naltrexone, which blocks opioid receptors, or a placebo. The blocker didn't prevent the euphoria or the drop in anxiety. Endocannabinoid levels rose either way.Physical activity and depression: Towards understanding the antidepressant mechanisms of physical activity(Kandola et al., Neuroscience & Biobehavioral Reviews, 2019). The menu of candidate mechanisms: neuroplasticity, inflammation, oxidative stress, and the endocrine system on the biological side; self-esteem, social support, and self-efficacy on the psychosocial side. The authors state plainly that none are yet established.988 Suicide & Crisis Lifeline. Call or text 988 in the US, 24/7.Episode 41: Lifting for Your Brain: What Resistance Training Does Above the Neck. The hardware episode. This one is about how you feel.Episode 39: Stress, Cortisol, and Your Gains. Stress regulation is one of the candidate pathways.Episode 42: Sleep Is the Workout. Sleep is probably part of the mood pathway too, and nobody has cleanly separated it out.Episode 30: Throw the Scale Away. The scale lies. This week: the bar might too.Episode 13: Why Strength Sticks When Goals Don't. The self-efficacy loop, from the habit side.Rest is Not One Thing. Rest is defined by how you recharge, not by pace.Work with Srdjan and the team at ELEV8 Fitness.Submit your questions to the show! Listener questions episode is coming up. Get them in.
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    25 min
  • The Scale Lies the Morning After Thanksgiving

    The Scale Lies the Morning After Thanksgiving
    Oct 29 2026
    The holiday weight warning arrives on schedule every year. Five pounds, maybe ten, somewhere between the first slice of pie and the last New Year's cocktail. The burpee math for a dinner roll. The ring-light guy prescribing fasted cardio on Thanksgiving morning.Researchers at the National Institutes of Health tested that belief by weighing 195 adults from fall through early March. The average gain between Thanksgiving and New Year's was under a pound. Fewer than one in ten people gained five or more. And people guessed they had gained about three pounds more than they actually had. The catch is in the follow-up: a year later, that small gain hadn't gone anywhere.So where does the panic come from? Mostly from the scale, the morning after. The number on it includes water, glycogen, sodium, and the physical weight of the food still moving through you. A pound of actual body fat, by the standard rough estimate, takes about 3,500 calories above what your body needs. Run the math on a real Thanksgiving and you may be surprised how far short one big day falls. Three pounds of fat, or five, takes a level of sustained eating that very few people do by accident.This episode walks through what a jump on the scale actually means, why the day after a big meal might be one of your better workouts, what would truly be required to gain fat over the season, and why the real risk between Thanksgiving and January isn't the dinner. It's the six weeks of "well, it's the holidays" that can follow it, and the habits that quietly go missing in the process.Also: what Srdjan serves at his Halloween party. Hint: he doesn't make any of it.Links & NotesHoliday Weight Gain Slight, But May Last a Lifetime (NICHD news release on Yanovski et al., New England Journal of Medicine, 2000). 195 adults weighed from fall through early March: about 1.05 lb gained over the whole stretch, 0.8 lb of it between Thanksgiving and New Year's. Fewer than 10% gained 5 lb or more. Participants overestimated their own gain by a little over 3 lb. The 165 people weighed a year later were 1.4 lb heavier than when they started. Only hunger and activity level predicted who gained; stress, parties, and smoking changes didn't.Holiday weight gain is a worldwide phenomenon, study suggests (Harvard Health, on a 2016 NEJM study). 2,924 adults in the US, Germany, and Japan weighing themselves daily were about 0.5% heavier ten days after Christmas than ten days before, in all three countries. People held on to about half of the gain.Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans(Fernández-Elías et al., European Journal of Applied Physiology, 2015). Muscle stores each gram of glycogen with at least 3 grams of water. That's the mechanism behind the morning-after scale jump.Is the 3,500-calorie rule holding your health back? (Northside Hospital). The rule dates to Max Wishnofsky's 1958 paper. It's a fair rough sense of scale and a poor predictor of actual weight change, because energy expenditure adapts as intake changes.Traditional Thanksgiving Meal Is 4,500 Calories (Complex, 2013). The famous figure, from the Calorie Control Council: about 3,000 calories for the dinner itself and 1,500 for drinks before and after.How many calories the average American will consume at Thanksgiving (AOL). A survey by Levity, a weight-loss prescription service, of more than 1,000 people who planned to eat about 2,092 calories at dinner. Self-reported intentions, not measured intake.Episode 44: Nobody Bulks Up by Accident. Last week, on how hard it actually is to gain muscle. Fat has its own version of that math.Episode 43: Did Social Media Make Fitness Harder?. Where "earn your stuffing" comes from.Episode 30: Throw the Scale Away. The long version of "don't weigh yourself the morning after."Episode 35: Training on Vacation: Improvising in a Strange Gym. For holiday travel.Episode 29: The Four Engines of Your Metabolism. Why the body isn't a calculator.Work with Srdjan and the team at ELEV8 Fitness in Portland, Oregon.Submit your questions to the show!
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    25 min
  • Nobody Bulks Up by Accident

    Nobody Bulks Up by Accident
    Oct 22 2026

    Fitness was marketed in two languages for a very long time. Men got strength, muscle, and heavy weights. Women got weight loss, toning, aerobics classes, and the little pink dumbbells. None of those activities are bad. The message underneath them was the problem: this is how women are supposed to exercise.

    That message is still showing up in gym consultations. Women walk in with a goal and a fear in the same sentence. They want to be stronger and they do not want to get big. So this episode starts with how hard it actually is to add a significant amount of muscle, for anyone, and why "toned" describes a result rather than a type of training. It also gets into what a treadmill readout can't tell you. A 45-minute run flashes a calorie number. A 45-minute lifting session doesn't. If calories burned is the whole definition of a workout, cardio wins the scoreboard and loses the long game.

    Then the part that doesn't get marketed to anyone: menopause. Estrogen does a lot of jobs in the body, and bone is one of them. In the years after menopause, bone loss speeds up. One client arrived at ELEV8 before that transition specifically because she understood what was coming. Most people arrive after.

    There's also a short, unsparing ruling on pickleball.

    Links & Notes

    • QuickStats: Percentage of Adults Aged ≥18 Years Who Met the Federal Guidelines for Muscle-Strengthening Physical Activity, by Age Group and Sex(MMWR, May 2022, from the 2020 National Health Interview Survey). 35.2% of men and 26.9% of women met the guideline.
    • Sex Differences in Adaptations in Muscle Strength and Size Following Resistance Training in Older Adults: A Systematic Review and Meta-analysis(Jones, Wewege, Hackett, Keogh & Hagstrom, Sports Medicine, 2020). Thirty studies, 1,400+ adults aged 50 to 90: no sex difference in relative muscle size gains, and women showed the largest increases in relative lower-body strength. Summary from UNSW Sydney.
    • Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis(Schoenfeld, Grgic, Ogborn & Krieger, Journal of Strength and Conditioning Research, 2017). With sets taken to failure, low loads (≤60% 1RM) and high loads produced similar muscle growth. High loads built more strength.
    • Comparative Efficacy of Different Resistance Training Protocols on Bone Mineral Density in Postmenopausal Women: A Systematic Review and Network Meta-analysis(Wang et al., Frontiers in Physiology, 2023). Bone loss accelerates with the loss of estrogen after menopause, at 1.5% to 2.5% per year in the first decade. Moderate-intensity resistance training three days a week improved lumbar spine and femoral neck density.
    • Episode 43: Did Social Media Make Fitness Harder?. Last week's episode, and where "get fit for summer" comes from.
    • Episode 32: GLP-1, Cortisol, and Cycle Syncing: A Women's Strength Training Reality Check with Brooke Passey and Kaila Gallion. The earlier conversation this one follows up on.
    • Episode 31: Your Bones Are Alive. More on why loading bone matters.
    • Episode 25: Aging Is Inevitable. Weakness Isn't.. Muscle loss with age, and what to do about it.
    • Episode 17: Flexibility vs. Mobility. For the yoga-and-Pilates crowd, and the guys who should join them.
    • Work with Srdjan and the team at ELEV8 Fitness in Portland, Oregon.
    • Submit your questions to the show!
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    24 min
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