April 15, 2025 • 24 mins
Find Trey on IG: @twuestrength
Ever feel like health and fitness advice has become needlessly complex? Meet Trey Worcester, a college football player and biology student who's cutting through the noise with refreshingly simple wellness wisdom.
"If an animal wouldn't eat it in the wild, I'm not going to eat it," says Worcester, summarizing his straightforward nutrition philosophy that eliminates the need for complicated diet rules. As a senior at Pittsburgh State University balancing academics and athletics, he's developed practical approaches to health that don't require expensive equipment, supplements, or rigid programs.
Worcester shares his evolution from focusing solely on getting stronger to developing a more comprehensive training philosophy: "I just want to be hard to kill." This means prioritizing mobility alongside strength, incorporating varied movement patterns, and training for resilience rather than just aesthetics. His approach represents a growing awareness among fitness enthusiasts that longevity matters as much as short-term gains.
What stands out most about Worcester's perspective is his emphasis on free, accessible wellness tools everyone can use. Sleep optimization, spending time in nature, walking barefoot on grass (grounding), and simply moving more throughout the day form the foundation of his recovery protocol. "None of this stuff costs money," he reminds listeners, challenging the notion that good health requires expensive interventions.
For those feeling overwhelmed by conflicting health information, Worcester offers practical advice: utilize free resources like scientific databases, ask better questions, and most importantly—take action. "Even if you don't know exactly what to do, just do something," he encourages, emphasizing that progress comes from consistent experimentation rather than perfect planning.
Ready to simplify your approach to wellness? Follow Trey on Instagram at TWE_strength to learn more about his balanced, nature-aligned health philosophy that makes vitality accessible to everyone.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello and welcome to the Spandex and Wine podcast.
I'm your host, robin Hackney,and I'm so happy that you're
here.
This podcast is a place forconversations about balancing a
healthy lifestyle and beinghappy more specifically, happy
hour.
Together we'll explore allthings wellness and wine.
I hope you learn a little,laugh a lot and, along the way,
(00:22):
know you're not alone on thisbalanced wellness journey.
Ready to jump in, poursomething in your glass that
makes you happy, because it'stime for Spandex and Wine.
Hello and welcome to theSpandex and Wine podcast.
I'm your host, robin Hackney,and just want to say thank you
so much for taking the time tolisten today.
(00:42):
For those of you that have beenin your field for a good amount
of time, let's say 15 plusyears, how do you feel about the
younger generation in yourindustry?
My personal experience has beenvery positive.
I've mentioned that I share aspace with Sam Goodwin of
Goodwin Strength and I love howhe is molding young athletes.
And Sam is how I found today'sguest, another aspiring fitness
(01:06):
professional passionate aboutliving life to the fullest,
making wellness simple andsharing all of his knowledge
with others.
I thoroughly enjoyed having aconversation with Trey
Worchester for today's episode.
The content he shares on socialmedia is not only inspiring.
The content he shares on socialmedia is not only inspiring,
but it is accurate andinformative in a straightforward
(01:28):
manner.
He is currently attendingPittsburgh State University in
Pittsburgh, kansas, which holdsa special place in my heart as
both of my boys graduated fromPitt.
He was determined to playcollege football and did the
hard work to walk on.
That is quite an accomplishment, and being a student athlete is
not easy.
I remember watching my boys andwondering how they did it all.
(01:49):
Determination and drive twocharacteristics you must have,
and Trey possesses both of themand many more.
I was impressed with his socialmedia presence and more
impressed with him during ourtime together.
I think we can all learnsomething from our conversation.
Without further ado, I give youTrey Worchester.
Hey, trey, how are you?
Speaker 2 (02:11):
I'm good Nice to meet you.
Speaker 1 (02:13):
Nice to meet you too.
Are you like in your dorm roomor what year are you in school?
Speaker 2 (02:18):
I'm a senior.
I'm graduating in the fall.
I live on like some on-campusapartments, so they're pretty
nice.
Speaker 1 (02:26):
Yeah, they look nice.
I like your fancy lighting.
Speaker 2 (02:28):
Thank you.
Speaker 1 (02:30):
And at last check Gorillas.
Pittsburgh State was still theonly school that Gorillas are
the mascot.
Speaker 2 (02:38):
Is that still true?
Very true, yeah.
Speaker 1 (02:41):
Isn't that wild.
Speaker 2 (02:43):
It's crazy to me, because I mean there's teams
that are like sea slugs andstuff and we're the only team
that's a gorilla.
It doesn't make sense to me.
Speaker 1 (02:54):
Yeah, yeah.
Well, I was telling you when wewere messaging back and forth
that you know, the more that Isee of your posts and your reels
, I'm like, okay, I'm reallyexcited to talk to this guy and
I found you because of Goodwin'sstrength.
And I found you because ofGoodwin's strength.
Do you know, sam Goodwin?
Speaker 2 (03:06):
I know him, I've talked to him a few times on
Instagram and things like that.
He actually he trained one ofmy buddies that played baseball
for a while, so that's kind ofhow I found his page and then
after that, I mean we followeach other.
I like the content he puts out.
So I've communicated with himquite a bit Awesome.
Speaker 1 (03:23):
Okay.
Speaker 2 (03:25):
Yeah, he and.
Speaker 1 (03:26):
I share space.
Oh really Awesome.
Yeah yeah, what a small world.
I love it.
Well, one of the reasons theother reason I was excited to
meet with you is just where youare with your education and what
you want to do with your career.
Having been in the fitnessindustry for 23 years now and
this is my second career, prettymuch it's just always fun to
(03:48):
see someone so passionate andyoung and just fired up and
ready to help people.
So thank you for everythingthat you're putting out there.
Speaker 2 (03:56):
I appreciate it.
It's nice to know that peopleare enjoying my content.
I post out of my own interest.
For the most part it's kind oflike a hobby of mine, but it's
always nice hearing people thatcan actually like, relate or get
something from my content.
It always makes me happy.
Speaker 1 (04:11):
Yeah, and one of the things that I really liked was
how you just make things simple.
I feel, like there's so manyconfusing things out there and
people are like well, should Ido this?
What should I do?
Should I drink this there?
And people are like well,should I do this?
What should I do?
Should I drink this?
Should I drink that?
Should I eat this?
And really we're just making ittoo difficult, like you're
(04:32):
opposed about hydration.
Speaker 2 (04:32):
Speak a little bit about hydration, just that in
simple terms.
Yeah, I mean hydration alongwith basically everything else
in health, nutrition,performance training, anything
like that.
It just gets butchered and itgets kind of like
overcomplicated for no reason.
As long long as, as far ashydration goes, it's really the
fact is, you want to consumeliquids, water, but you also
want to make sure you'reprioritizing things like
electrolytes, minerals, which isa thing that a lot of people
(04:55):
miss out on.
They're told that you'll bedrinking like a gallon of water
a day.
That's actually not going tohelp you.
It's going to do the opposite.
It's going to draw water out ofyour cells.
You're going to do the opposite.
It's going to draw water out ofyour cells.
You're going to be left with amessed up electrolyte profile
and it really is as simple asdrinking juice, drinking water
with salt in it, drinkingelectrolyte packets are kind of
(05:16):
a gray area because a lot ofthem are just filled with one
harmful additives, artificialsweeteners, things like that and
then they also just don't havethe correct electrolyte profiles
.
That they're really just likeexpensive salt packets that you
could just accomplish bydrinking fruit, fruit juice,
eating fruit, eating normal food.
But yeah, as far as hydrationgoes, it's really drink water,
(05:38):
yes, but you also make sureyou're getting minerals, whether
that's from your, your diet,from fruit, from juice, and the
thing that I always kind of comeback to is following nature.
So, like anything that you wantto do to improve your health,
like we're animals, I thinkpeople forget that you just look
to nature, it's going to havethe answers for you.
Speaker 1 (05:59):
Yeah, I agree, I love being out in nature.
I think it's fantastic andeverything that we need we've.
So, yeah, it's a good thing,yeah, okay.
So I want to get into some ofthat as well.
But let's go back to likewhat's your story?
Have you always been healthy?
Have you always been an athlete?
Take me up till now.
Speaker 2 (06:18):
Okay, so I've always been relatively healthy.
My mom competed not competed,but like took her health pretty
seriously.
When I was young, like everykid, I eat processed foods.
I did that.
I was always an athlete.
And then, up until probably mysophomore year of high school, I
started to get interested inhealth stuff.
Realized, I really likedbiology, any science class like
(06:41):
that.
Fast forward to like my junioryear.
I'm a football player, baseballplayer.
Covid hits, we have lockdownand that kind of like put
everything in a stand still, soI didn't have really anything to
do, so I just spend my timeoutside working out.
And that at that point I gotreally into listening to
podcasts.
I was listening to like the JoeRogan podcast and then that put
(07:02):
me on to like the Hubermanpodcast.
And then once I once Iinteracted with like the
Huberman podcast.
After that, like it just wentexponentially up.
So I graduated high school,didn't know what I wanted to do.
Realized I wanted to playfootball.
I was never recruited to playcollege football, so I kind of
set my sights on that andeverything like my page started
(07:22):
because of that.
I started posting workouts,because I wanted to walk on at
insert college here, um, so Ijust started training, reading
up on basically anything I couldget my hands on health related,
nutrition related, trainingrelated, um, and that kind of
flourished to the point where Iam now.
I eventually made it to thepoint where I walked on at Pitt
state as a football player Niceand yeah, I just use my page
(07:50):
honestly to just help people,because exactly what you were
saying is, everything on socialmedia is so broad spectrum,
everything's like telling younot to do this but to do this,
and then people have conflictingarguments and it kind of leads
people to be more lost thanbefore they even, like, went on
social media.
And so I kind of just use that,use my platform, as a way to
help people.
I kind of use it as a pagewhere I wish I had when I was
(08:12):
first getting involved in healthand trying to, you know, go
through the weeds and actuallyunderstand what works and what
doesn't work.
Speaker 1 (08:19):
Yeah, yeah.
Well, I think you're doing justthat.
So you're a senior, you said so.
What's the next step?
Speaker 2 (08:26):
Right now.
So I'm a senior.
I started football late so Itechnically could be playing
football until I'm like 25.
But that's not in the sightsfor me.
So I'm graduating in the fallwith a biology degree.
I take mostly pre-med classes.
Initially I wanted to be adoctor.
I wanted to go to medicalschool.
(08:46):
After going through about foursemesters of college I realized
I don't like school that much.
My grades are where they needto be, but I just don't really
fit into the go to class, learnthis, all that type of stuff I
learn much better on my own.
So, yeah, the future isuncertain.
Honestly, with my page, myultimate goal is to make social
(09:10):
media content full time helppeople, whether that be health
consulting, online training,nutrition programs, things of
that nature and honestly, it'sjust I'm less set on a career
path.
I'm more so like set oncreating a life that I want to
live Like.
I don't want to get bogged downat a nine to five or just doing
(09:30):
something to put food on thetable.
I want to actually enjoy whatI'm doing and if that means
being broke and living out ofthe suitcase for a couple of
years before I figured it out,that's perfectly fine with me, I
just want to do what I like todo, which is research health
training content, and thencreate my own content and just
have fun.
Speaker 1 (09:48):
Yeah, I love that and I can resonate with that.
I mean, I was in the corporateworld for over a decade or about
a decade, and then I was like Ihate this.
I don't want this nine to fivejob.
I don't want to be stuck behinda desk, and so I entered the
fitness industry and Iabsolutely love it.
I can't imagine going back now.
I can't want to be stuck behinda desk, and so I entered the
fitness industry and Iabsolutely love it.
I can't imagine going back now.
I can't imagine not being ableto go outside and take a walk
(10:09):
when I want to take a walk.
It's great.
Speaker 2 (10:12):
Yeah, absolutely.
And that's like one of the bigthings that I have a problem
with is like I'm fine with astructured schedule, that's fine
with me, but when it's astructured routine of stuff that
I don't want to do so forexample, take school things like
that it kind of just it doesn'tmess up my day.
I try not to let it affect me.
But I'd rather have like okay,I need to do this because I want
(10:33):
to do this, and then after thatI can go do, I can go for a
walk, I can go outside.
I don't want to be stuck insideall day doing things I don't
want to do.
I'd rather do the completeopposite.
Speaker 1 (10:44):
So who would you say is the ideal person that you
were trying to target with yourposts and your social media?
Speaker 2 (10:53):
That's something I've had quite a lot of thinking
about recently.
For the longest time I was justmaking content for myself
before.
I was like taking it seriouslyand really caring about if
anyone looked at it.
I still don't really care thatmuch about if anyone sees it.
I'm just kind of making itbecause I like making it.
But I think the ideal person formy content is honestly someone
(11:14):
that is either unaware of thenature of their health and
doesn't know where to turn.
So I'd want to be like a pillarthat they can lean on and look
to like doesn't know where toturn.
So I'd want to be like a pillarthat they can lean on and look
to like okay, I heard this here,is this true?
And they can consult my pageand be like okay, well, he says
(11:35):
he actually like researched this.
He's just not putting outcontent that is like click
baiting, just like to get abunch of likes on it.
I want to be someone thatpeople can depend on and
actually look to for answers.
But yeah, I think the idealperson is really most people
that are interested in a healthylifestyle.
As far as training goes, I'vetrained rather uniquely compared
to most people.
My training is very, veryathletically focused, obviously,
(11:59):
since I am a college footballplayer, but, yeah, basically
anyone that is looking to expandtheir knowledge of health and,
with that knowledge, actuallybeing able to implement that
into their own life.
And I'm not going to sell yousome product, I'm not going to
tell you you need to pay forthis course to learn this.
Like all of this stuff is supersimple and that's where a lot
of people get lost in the weedsof social media is a lot of the
(12:22):
content you consume.
You can just go on Google, goon chat, gpt, go on PubMed,
whatever it is, and look it upand find the answers yourself,
and that's honestly what Irecommend to people Like you
should not be going on toInstagram and like asking
someone, hey, what should I beeating?
Like you can do the own, yourown research and it really is
hard.
Speaker 1 (12:41):
Yeah, yeah, I think people just want it right there
in front of them and not have todo the work.
Yeah, so you mentioned yourtraining style was a little bit
different.
Tell me about.
Tell me about what you do.
Speaker 2 (12:51):
Um.
So initially, uh, after highschool, I kind of started
training, pretty normal, likeevery high school kid does, just
lifting heavy, trying to getbigger arms, bigger chest chest,
trying to squat more, benchmore, and then, through the path
of trying to become a collegefootball player, I reached out
to some third party company,some instagram account account I
(13:12):
saw, actually, and I paid fortraining for them for like two
months and it was like athousand dollars it was.
It was a lot of money and itwas out of my own pocket and I
was like, oh, it's so cool, Iget to do this.
And then I get the training andit's like an excel sheet of
like four weeks of workouts andthey're all the same workout.
It's really basic stuff, likenot unique in any way.
(13:34):
Very basic stuff that I couldhave made my own.
I could have made a betterprogram on my own, um, and after
that it kind of like piqued myinterest of like there's so much
more you can do for trainingthan just lifting weights and
stuff like that.
So I mean now, compared to whatI did five years ago, my
training is vastly different.
I do a lot of sprinting.
Sprinting is like my favoritething to do in the world Jumping
(13:58):
.
I still lift heavy.
But something that really kindof like transcended my training
philosophy was I got in touchwith a couple guys on social
media, which got me in touchwith a couple other guys on
social media, and I ended upactually going up to Minnesota
uh, in Minneapolis, uh, over thesummer of 2023.
And I interned at a trainingfacility and we were training
(14:21):
college and NHL athletes.
So that was really eyeopening.
I learned a lot about veryniche training when it comes to
training like an athlete, ummade a lot of connections there
and then from there I kind ofjust pick and pull from
different people I follow onsocial media things.
I found interesting things thatmade sense, um, and basically I
just try to.
My whole training philosophy isI just want to be hard to kill
(14:42):
Like.
I don't want to be.
I want to be resilientindividual.
I don't want to be injury proneLike.
I don't want to just bemuscular.
I want to be muscular andmobile.
I don't want to just be strongand strong and explosive.
I don't want to just be fast.
I want to be able to actuallylike express that in a variation
of several environments,several environments.
So my main training pillars arebasically sprinting or running
(15:05):
in some sort jumping, lifting,heavy lifting, lifting fast, and
then things like gymnastics,random stuff like that, where it
involves strength but alsoinvolves mobility, because I
think a lot of people just allthey want to do is get jacked,
look good, and then theirshoulder hurts, their knee hurts
, and then five years later theycan't do all that stuff they
(15:27):
used to do anymore because theydidn't train properly in the
past.
Speaker 1 (15:32):
And I think people are getting more and more aware
of the importance of mobilityand flexibility and stability.
So that's that's really good,but let's switch just a minute
then and talk about yourphilosophy with nutrition.
Speaker 2 (15:44):
So yeah, for nutrition kind of draws back to
what I was talking about earlieris looking to nature.
We live in a world whereeverything's meant to be super
easy, super quick.
We're all busy, we all havehectic lives.
We don't have a lot of time tomake food, so that leads to us
going to the store.
Oh, they have pre-made burgershere, they have pre-made lasagna
here, all that stuff andbasically my nutrition
(16:06):
philosophy.
I look at it as if an animalwouldn't eat it in the wild.
I'm not going to eat it.
I'm just going to eat wholefoods, an animal.
If you put like a pack oflasagna or like pre-made bread
or something animals don'treally want to eat, that that's
not going to do anything for younutritionally.
So my my idea with nutrition.
It's very basic.
It's really I eat whole foods.
(16:27):
So I eat meat, fruits,vegetables, um, carb sources.
I eat potatoes, rice that'sreally about it.
Basically, anything that isn'tprocessed I eat because it's
good for your stimulation, right, because in some way, because
moderation is key.
So basically anything thatdoesn't have 55 ingredients on
(16:51):
it I eat on a daily basis.
Speaker 1 (16:54):
And I know a lot of kids your age are into like
county macros and are you?
Do you do that at all or do youjust kind of guesstimate?
Speaker 2 (17:03):
I did that for the longest time.
I was really religious with it,kind of like an OCD esque
obsession.
I did that for the longest timeand then I've kind of gotten to
the point where I relativelythe same thing Every day.
I mix it up.
I'm not eating like the samechicken and rice meals five
times a day, but I kind of knowhow my body reacts to certain
foods.
So if I want to gain weight, Imaybe have like 30 more grams of
(17:26):
rice during the day, um.
If I want to lose weight, maybeI eat a little bit, uh, less
food, um.
But basically all I do is Ijust kind of play it by ear.
I've never really had an issuewith my weight, so I've never
really wanted to gain a lot ofweight or lose a lot of weight.
Most of the time it's justmaintenance for me, so
prioritizing foods that are goodand then making sure I eat
(17:48):
enough protein.
I don't count my protein either, but yeah, I just kind of go
off based off how I feel.
If I step on the scale one dayand I'm three pounds lighter
than normal, I know that I needto eat probably another meal
during the day.
Speaker 1 (17:59):
Yeah, yeah, and I know that I've seen that you
prioritize rest, recovery, sleep, so speak to that a little bit.
Speaker 2 (18:06):
So with recovery, sleep's always going to be the
biggest thing.
It's it's kind of overhyped, inmy opinion, like people talk
about sleep all the time, but Ithink it's rightfully talked
about as much as it is and it'ssomething that I could go on
like a whole.
Nother tangent with that, withlike light and all that stuff,
but with sleep it's reallypeople just sleep and stress.
(18:29):
People don't know how to managetheir stress.
That impacts their sleep andtheir sleep makes them feel
stressed and it's just like thisnever ending loop.
So, recovery in mind, forathletes, general population,
whoever it is being able to onerelax at night so that you can
actually sleep and yield all ofthe benefits from sleep, because
(18:49):
sleep, you need sleep.
That's part of your biology.
It's definitely the bestrecovery tool.
If your sleep isn't locked in,your recovery is not going to be
locked in.
And then outside of that natureis a huge one.
People don't go outside nearlyenough.
People stay cooped up insideall day.
They don't get underneath thesun, they don't touch grass with
(19:10):
their bare feet, they're notexposing themselves to the
earth's charge.
And then movement, walkingpeople don't move enough either.
It's really.
It comes down to people aren'tdoing a lot of stuff.
That's really really, reallyeasy.
None of this stuff costs moneyeither.
Right, sleep good.
It doesn't cost money.
You don't need supplements Um.
Go outside, that doesn't costmoney.
(19:30):
Move exercise Doesn't reallycost money, um, and it's really
it's so simple that it's hardfor a lot of people.
Speaker 1 (19:40):
Yeah, you mentioned going out barefoot and walking
in the grass and the grounding.
I a hundred percent agree and Iknow some people are like what,
what are you talking about?
But it's so important for usand the color green, like green,
is all around us.
It's a very calming color.
Speaker 2 (19:55):
Yeah, with the grounding it's I can't remember.
I think I probably learnedabout grounding around three
years ago and it's like one ofthe few things in health that's
like super fascinating.
Like I get fixated on stuff andlike sleep.
That's something I've beenfixated on for a while.
And then grounding and I I waskind of skeptical at first.
I was like what is this?
It's kind of like pseudoscience.
This is kind of woo, woo alittle bit out there.
(20:17):
But after doing it consistentlyand emphasis on consistently,
because I would do it like onceor twice a week, I'd be like
this doesn't do anything.
Then I started doing it likeevery single day this past year
or two and like I noticeablyfeel different.
Like my just walking around, Ican feel my body.
My body feels much less tense,I feel relaxed.
And then with that, it's justif you're going to go outside to
(20:38):
ground, you're going to beunderneath the sun, you're going
to be enjoying nature.
Hopefully you're not outsidejust sitting on your phone
watching like Instagram reels orsomething.
So it kind of like pulls youinto a combination of other
things that are going to helpyour health anyways.
Speaker 1 (20:53):
Yeah, yeah, I agree, that's amazing.
So what else would you want?
Speaker 2 (21:00):
the listeners to know Just keep, do your own research
.
That's really the biggest thingI can.
I can ask you.
We live in like the mostabundant informational age in
history.
You can look up anything, youhave the answers to everything.
Pubmed's free.
You can read research articles,you can read reviews, you can
go on.
We have AI now.
Have ai.
Now.
You have chat, gpt.
You can ask it.
(21:21):
Okay, is this true?
I saw it on social media.
Is it true?
Is there any supportingevidence to this?
Should I be doing this?
Is it worth it?
Um, and then as far as training,it's just, really just doing
something.
At the end of the day, yes,other certain training models
are, certain diets or certainrecovery approaches are going to
(21:41):
work, but it really boils downto if you believe something's
going to work, likely it's goingto work because we know with
the placebo effect.
So, even if you don't know whatto do, just do something.
That's one thing that I think alot of people should take away
from basically anything.
You can apply it to anything inlife.
(22:01):
It's just having agency andbeing like okay, I have X
problem, what's the solution?
Instead of dwelling on that,trying to figure out what the
solution is actually doingsomething, and if you fail, you
fail, you learn something, thenyou try another solution.
If that works, great, keepgoing yeah.
Speaker 1 (22:19):
Yeah, I like it.
How?
How can the listeners find you?
Speaker 2 (22:22):
On Instagram.
My Instagram is TWE strength,T-W-E strength.
And then I post on YouTube.
Probably type in my name, itcomes up.
And then on Twitter, my Twitteris Trey Worcester,
T-R-E-Y-W-O-R-C-E-S-T-E-R.
Speaker 1 (22:36):
Okay, I'll make sure I put that in the show notes as
well.
Well, thank you so much forbeing here.
I appreciate it.
Speaker 2 (22:41):
Thank you so much.
I had a great time.
Speaker 1 (22:43):
Thank you.
What a delightful young man.
I have no doubt he will besuccessful in whatever he does.
I mean, he already is.
He's figured out how to behappy through simplicity,
fueling his body correctly andmoving well.
I mean, he's way ahead of thegame.
That's awesome.
After our call, I had to go letthe dogs out and, of course, I
(23:03):
kicked off my shoes and walkedin the grass.
It felt fantastic, somethingthat I love doing, but I don't
always take the time for it, or,you know, I have my tennis
shoes on or whatever.
So today I just kicked it offand it felt great.
It's such a simple action witha profound effect over time.
So thank you, trey, thanks forbeing a guest on the show, thank
(23:24):
you for sharing your time andknowledge and thank you for
sharing your energy.
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(23:46):
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(24:07):
Feel free to reach out to me atany time by emailing info at
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I appreciate you, thank you.
Hello and welcome to the Spandex and Wine podcast.
I'm your host, robin Hackney,and I'm so happy that you're
here.
This podcast is a place forconversations about balancing a
healthy lifestyle and beinghappy more specifically, happy
hour.
Together we'll explore allthings wellness and wine.
I hope you learn a little,laugh a lot and, along the way,
(00:22):
know you're not alone on thisbalanced wellness journey.
Ready to jump in, poursomething in your glass that
makes you happy, because it'stime for Spandex and Wine.
Hello and welcome to theSpandex and Wine podcast.
I'm your host, robin Hackney,and just want to say thank you
so much for taking the time tolisten today.
(00:42):
For those of you that have beenin your field for a good amount
of time, let's say 15 plusyears, how do you feel about the
younger generation in yourindustry?
My personal experience has beenvery positive.
I've mentioned that I share aspace with Sam Goodwin of
Goodwin Strength and I love howhe is molding young athletes.
And Sam is how I found today'sguest, another aspiring fitness
(01:06):
professional passionate aboutliving life to the fullest,
making wellness simple andsharing all of his knowledge
with others.
I thoroughly enjoyed having aconversation with Trey
Worchester for today's episode.
The content he shares on socialmedia is not only inspiring.
The content he shares on socialmedia is not only inspiring,
but it is accurate andinformative in a straightforward
(01:28):
manner.
He is currently attendingPittsburgh State University in
Pittsburgh, kansas, which holdsa special place in my heart as
both of my boys graduated fromPitt.
He was determined to playcollege football and did the
hard work to walk on.
That is quite an accomplishment, and being a student athlete is
not easy.
I remember watching my boys andwondering how they did it all.
(01:49):
Determination and drive twocharacteristics you must have,
and Trey possesses both of themand many more.
I was impressed with his socialmedia presence and more
impressed with him during ourtime together.
I think we can all learnsomething from our conversation.
Without further ado, I give youTrey Worchester.
Hey, trey, how are you?
Speaker 2 (02:11):
I'm good Nice to meet you.
Speaker 1 (02:13):
Nice to meet you too.
Are you like in your dorm roomor what year are you in school?
Speaker 2 (02:18):
I'm a senior.
I'm graduating in the fall.
I live on like some on-campusapartments, so they're pretty
nice.
Speaker 1 (02:26):
Yeah, they look nice.
I like your fancy lighting.
Speaker 2 (02:28):
Thank you.
Speaker 1 (02:30):
And at last check Gorillas.
Pittsburgh State was still theonly school that Gorillas are
the mascot.
Speaker 2 (02:38):
Is that still true?
Very true, yeah.
Speaker 1 (02:41):
Isn't that wild.
Speaker 2 (02:43):
It's crazy to me, because I mean there's teams
that are like sea slugs andstuff and we're the only team
that's a gorilla.
It doesn't make sense to me.
Speaker 1 (02:54):
Yeah, yeah.
Well, I was telling you when wewere messaging back and forth
that you know, the more that Isee of your posts and your reels
, I'm like, okay, I'm reallyexcited to talk to this guy and
I found you because of Goodwin'sstrength.
And I found you because ofGoodwin's strength.
Do you know, sam Goodwin?
Speaker 2 (03:06):
I know him, I've talked to him a few times on
Instagram and things like that.
He actually he trained one ofmy buddies that played baseball
for a while, so that's kind ofhow I found his page and then
after that, I mean we followeach other.
I like the content he puts out.
So I've communicated with himquite a bit Awesome.
Speaker 1 (03:23):
Okay.
Speaker 2 (03:25):
Yeah, he and.
Speaker 1 (03:26):
I share space.
Oh really Awesome.
Yeah yeah, what a small world.
I love it.
Well, one of the reasons theother reason I was excited to
meet with you is just where youare with your education and what
you want to do with your career.
Having been in the fitnessindustry for 23 years now and
this is my second career, prettymuch it's just always fun to
(03:48):
see someone so passionate andyoung and just fired up and
ready to help people.
So thank you for everythingthat you're putting out there.
Speaker 2 (03:56):
I appreciate it.
It's nice to know that peopleare enjoying my content.
I post out of my own interest.
For the most part it's kind oflike a hobby of mine, but it's
always nice hearing people thatcan actually like, relate or get
something from my content.
It always makes me happy.
Speaker 1 (04:11):
Yeah, and one of the things that I really liked was
how you just make things simple.
I feel, like there's so manyconfusing things out there and
people are like well, should Ido this?
What should I do?
Should I drink this there?
And people are like well,should I do this?
What should I do?
Should I drink this?
Should I drink that?
Should I eat this?
And really we're just making ittoo difficult, like you're
(04:32):
opposed about hydration.
Speaker 2 (04:32):
Speak a little bit about hydration, just that in
simple terms.
Yeah, I mean hydration alongwith basically everything else
in health, nutrition,performance training, anything
like that.
It just gets butchered and itgets kind of like
overcomplicated for no reason.
As long long as, as far ashydration goes, it's really the
fact is, you want to consumeliquids, water, but you also
want to make sure you'reprioritizing things like
electrolytes, minerals, which isa thing that a lot of people
(04:55):
miss out on.
They're told that you'll bedrinking like a gallon of water
a day.
That's actually not going tohelp you.
It's going to do the opposite.
It's going to draw water out ofyour cells.
You're going to do the opposite.
It's going to draw water out ofyour cells.
You're going to be left with amessed up electrolyte profile
and it really is as simple asdrinking juice, drinking water
with salt in it, drinkingelectrolyte packets are kind of
(05:16):
a gray area because a lot ofthem are just filled with one
harmful additives, artificialsweeteners, things like that and
then they also just don't havethe correct electrolyte profiles
.
That they're really just likeexpensive salt packets that you
could just accomplish bydrinking fruit, fruit juice,
eating fruit, eating normal food.
But yeah, as far as hydrationgoes, it's really drink water,
(05:38):
yes, but you also make sureyou're getting minerals, whether
that's from your, your diet,from fruit, from juice, and the
thing that I always kind of comeback to is following nature.
So, like anything that you wantto do to improve your health,
like we're animals, I thinkpeople forget that you just look
to nature, it's going to havethe answers for you.
Speaker 1 (05:59):
Yeah, I agree, I love being out in nature.
I think it's fantastic andeverything that we need we've.
So, yeah, it's a good thing,yeah, okay.
So I want to get into some ofthat as well.
But let's go back to likewhat's your story?
Have you always been healthy?
Have you always been an athlete?
Take me up till now.
Speaker 2 (06:18):
Okay, so I've always been relatively healthy.
My mom competed not competed,but like took her health pretty
seriously.
When I was young, like everykid, I eat processed foods.
I did that.
I was always an athlete.
And then, up until probably mysophomore year of high school, I
started to get interested inhealth stuff.
Realized, I really likedbiology, any science class like
(06:41):
that.
Fast forward to like my junioryear.
I'm a football player, baseballplayer.
Covid hits, we have lockdownand that kind of like put
everything in a stand still, soI didn't have really anything to
do, so I just spend my timeoutside working out.
And that at that point I gotreally into listening to
podcasts.
I was listening to like the JoeRogan podcast and then that put
(07:02):
me on to like the Hubermanpodcast.
And then once I once Iinteracted with like the
Huberman podcast.
After that, like it just wentexponentially up.
So I graduated high school,didn't know what I wanted to do.
Realized I wanted to playfootball.
I was never recruited to playcollege football, so I kind of
set my sights on that andeverything like my page started
(07:22):
because of that.
I started posting workouts,because I wanted to walk on at
insert college here, um, so Ijust started training, reading
up on basically anything I couldget my hands on health related,
nutrition related, trainingrelated, um, and that kind of
flourished to the point where Iam now.
I eventually made it to thepoint where I walked on at Pitt
state as a football player Niceand yeah, I just use my page
(07:50):
honestly to just help people,because exactly what you were
saying is, everything on socialmedia is so broad spectrum,
everything's like telling younot to do this but to do this,
and then people have conflictingarguments and it kind of leads
people to be more lost thanbefore they even, like, went on
social media.
And so I kind of just use that,use my platform, as a way to
help people.
I kind of use it as a pagewhere I wish I had when I was
(08:12):
first getting involved in healthand trying to, you know, go
through the weeds and actuallyunderstand what works and what
doesn't work.
Speaker 1 (08:19):
Yeah, yeah.
Well, I think you're doing justthat.
So you're a senior, you said so.
What's the next step?
Speaker 2 (08:26):
Right now.
So I'm a senior.
I started football late so Itechnically could be playing
football until I'm like 25.
But that's not in the sightsfor me.
So I'm graduating in the fallwith a biology degree.
I take mostly pre-med classes.
Initially I wanted to be adoctor.
I wanted to go to medicalschool.
(08:46):
After going through about foursemesters of college I realized
I don't like school that much.
My grades are where they needto be, but I just don't really
fit into the go to class, learnthis, all that type of stuff I
learn much better on my own.
So, yeah, the future isuncertain.
Honestly, with my page, myultimate goal is to make social
(09:10):
media content full time helppeople, whether that be health
consulting, online training,nutrition programs, things of
that nature and honestly, it'sjust I'm less set on a career
path.
I'm more so like set oncreating a life that I want to
live Like.
I don't want to get bogged downat a nine to five or just doing
(09:30):
something to put food on thetable.
I want to actually enjoy whatI'm doing and if that means
being broke and living out ofthe suitcase for a couple of
years before I figured it out,that's perfectly fine with me, I
just want to do what I like todo, which is research health
training content, and thencreate my own content and just
have fun.
Speaker 1 (09:48):
Yeah, I love that and I can resonate with that.
I mean, I was in the corporateworld for over a decade or about
a decade, and then I was like Ihate this.
I don't want this nine to fivejob.
I don't want to be stuck behinda desk, and so I entered the
fitness industry and Iabsolutely love it.
I can't imagine going back now.
I can't want to be stuck behinda desk, and so I entered the
fitness industry and Iabsolutely love it.
I can't imagine going back now.
I can't imagine not being ableto go outside and take a walk
(10:09):
when I want to take a walk.
It's great.
Speaker 2 (10:12):
Yeah, absolutely.
And that's like one of the bigthings that I have a problem
with is like I'm fine with astructured schedule, that's fine
with me, but when it's astructured routine of stuff that
I don't want to do so forexample, take school things like
that it kind of just it doesn'tmess up my day.
I try not to let it affect me.
But I'd rather have like okay,I need to do this because I want
(10:33):
to do this, and then after thatI can go do, I can go for a
walk, I can go outside.
I don't want to be stuck insideall day doing things I don't
want to do.
I'd rather do the completeopposite.
Speaker 1 (10:44):
So who would you say is the ideal person that you
were trying to target with yourposts and your social media?
Speaker 2 (10:53):
That's something I've had quite a lot of thinking
about recently.
For the longest time I was justmaking content for myself
before.
I was like taking it seriouslyand really caring about if
anyone looked at it.
I still don't really care thatmuch about if anyone sees it.
I'm just kind of making itbecause I like making it.
But I think the ideal person formy content is honestly someone
(11:14):
that is either unaware of thenature of their health and
doesn't know where to turn.
So I'd want to be like a pillarthat they can lean on and look
to like doesn't know where toturn.
So I'd want to be like a pillarthat they can lean on and look
to like okay, I heard this here,is this true?
And they can consult my pageand be like okay, well, he says
(11:35):
he actually like researched this.
He's just not putting outcontent that is like click
baiting, just like to get abunch of likes on it.
I want to be someone thatpeople can depend on and
actually look to for answers.
But yeah, I think the idealperson is really most people
that are interested in a healthylifestyle.
As far as training goes, I'vetrained rather uniquely compared
to most people.
My training is very, veryathletically focused, obviously,
(11:59):
since I am a college footballplayer, but, yeah, basically
anyone that is looking to expandtheir knowledge of health and,
with that knowledge, actuallybeing able to implement that
into their own life.
And I'm not going to sell yousome product, I'm not going to
tell you you need to pay forthis course to learn this.
Like all of this stuff is supersimple and that's where a lot
of people get lost in the weedsof social media is a lot of the
(12:22):
content you consume.
You can just go on Google, goon chat, gpt, go on PubMed,
whatever it is, and look it upand find the answers yourself,
and that's honestly what Irecommend to people Like you
should not be going on toInstagram and like asking
someone, hey, what should I beeating?
Like you can do the own, yourown research and it really is
hard.
Speaker 1 (12:41):
Yeah, yeah, I think people just want it right there
in front of them and not have todo the work.
Yeah, so you mentioned yourtraining style was a little bit
different.
Tell me about.
Tell me about what you do.
Speaker 2 (12:51):
Um.
So initially, uh, after highschool, I kind of started
training, pretty normal, likeevery high school kid does, just
lifting heavy, trying to getbigger arms, bigger chest chest,
trying to squat more, benchmore, and then, through the path
of trying to become a collegefootball player, I reached out
to some third party company,some instagram account account I
(13:12):
saw, actually, and I paid fortraining for them for like two
months and it was like athousand dollars it was.
It was a lot of money and itwas out of my own pocket and I
was like, oh, it's so cool, Iget to do this.
And then I get the training andit's like an excel sheet of
like four weeks of workouts andthey're all the same workout.
It's really basic stuff, likenot unique in any way.
(13:34):
Very basic stuff that I couldhave made my own.
I could have made a betterprogram on my own, um, and after
that it kind of like piqued myinterest of like there's so much
more you can do for trainingthan just lifting weights and
stuff like that.
So I mean now, compared to whatI did five years ago, my
training is vastly different.
I do a lot of sprinting.
Sprinting is like my favoritething to do in the world Jumping
(13:58):
.
I still lift heavy.
But something that really kindof like transcended my training
philosophy was I got in touchwith a couple guys on social
media, which got me in touchwith a couple other guys on
social media, and I ended upactually going up to Minnesota
uh, in Minneapolis, uh, over thesummer of 2023.
And I interned at a trainingfacility and we were training
(14:21):
college and NHL athletes.
So that was really eyeopening.
I learned a lot about veryniche training when it comes to
training like an athlete, ummade a lot of connections there
and then from there I kind ofjust pick and pull from
different people I follow onsocial media things.
I found interesting things thatmade sense, um, and basically I
just try to.
My whole training philosophy isI just want to be hard to kill
(14:42):
Like.
I don't want to be.
I want to be resilientindividual.
I don't want to be injury proneLike.
I don't want to just bemuscular.
I want to be muscular andmobile.
I don't want to just be strongand strong and explosive.
I don't want to just be fast.
I want to be able to actuallylike express that in a variation
of several environments,several environments.
So my main training pillars arebasically sprinting or running
(15:05):
in some sort jumping, lifting,heavy lifting, lifting fast, and
then things like gymnastics,random stuff like that, where it
involves strength but alsoinvolves mobility, because I
think a lot of people just allthey want to do is get jacked,
look good, and then theirshoulder hurts, their knee hurts
, and then five years later theycan't do all that stuff they
(15:27):
used to do anymore because theydidn't train properly in the
past.
Speaker 1 (15:32):
And I think people are getting more and more aware
of the importance of mobilityand flexibility and stability.
So that's that's really good,but let's switch just a minute
then and talk about yourphilosophy with nutrition.
Speaker 2 (15:44):
So yeah, for nutrition kind of draws back to
what I was talking about earlieris looking to nature.
We live in a world whereeverything's meant to be super
easy, super quick.
We're all busy, we all havehectic lives.
We don't have a lot of time tomake food, so that leads to us
going to the store.
Oh, they have pre-made burgershere, they have pre-made lasagna
here, all that stuff andbasically my nutrition
(16:06):
philosophy.
I look at it as if an animalwouldn't eat it in the wild.
I'm not going to eat it.
I'm just going to eat wholefoods, an animal.
If you put like a pack oflasagna or like pre-made bread
or something animals don'treally want to eat, that that's
not going to do anything for younutritionally.
So my my idea with nutrition.
It's very basic.
It's really I eat whole foods.
(16:27):
So I eat meat, fruits,vegetables, um, carb sources.
I eat potatoes, rice that'sreally about it.
Basically, anything that isn'tprocessed I eat because it's
good for your stimulation, right, because in some way, because
moderation is key.
So basically anything thatdoesn't have 55 ingredients on
(16:51):
it I eat on a daily basis.
Speaker 1 (16:54):
And I know a lot of kids your age are into like
county macros and are you?
Do you do that at all or do youjust kind of guesstimate?
Speaker 2 (17:03):
I did that for the longest time.
I was really religious with it,kind of like an OCD esque
obsession.
I did that for the longest timeand then I've kind of gotten to
the point where I relativelythe same thing Every day.
I mix it up.
I'm not eating like the samechicken and rice meals five
times a day, but I kind of knowhow my body reacts to certain
foods.
So if I want to gain weight, Imaybe have like 30 more grams of
(17:26):
rice during the day, um.
If I want to lose weight, maybeI eat a little bit, uh, less
food, um.
But basically all I do is Ijust kind of play it by ear.
I've never really had an issuewith my weight, so I've never
really wanted to gain a lot ofweight or lose a lot of weight.
Most of the time it's justmaintenance for me, so
prioritizing foods that are goodand then making sure I eat
(17:48):
enough protein.
I don't count my protein either, but yeah, I just kind of go
off based off how I feel.
If I step on the scale one dayand I'm three pounds lighter
than normal, I know that I needto eat probably another meal
during the day.
Speaker 1 (17:59):
Yeah, yeah, and I know that I've seen that you
prioritize rest, recovery, sleep, so speak to that a little bit.
Speaker 2 (18:06):
So with recovery, sleep's always going to be the
biggest thing.
It's it's kind of overhyped, inmy opinion, like people talk
about sleep all the time, but Ithink it's rightfully talked
about as much as it is and it'ssomething that I could go on
like a whole.
Nother tangent with that, withlike light and all that stuff,
but with sleep it's reallypeople just sleep and stress.
(18:29):
People don't know how to managetheir stress.
That impacts their sleep andtheir sleep makes them feel
stressed and it's just like thisnever ending loop.
So, recovery in mind, forathletes, general population,
whoever it is being able to onerelax at night so that you can
actually sleep and yield all ofthe benefits from sleep, because
(18:49):
sleep, you need sleep.
That's part of your biology.
It's definitely the bestrecovery tool.
If your sleep isn't locked in,your recovery is not going to be
locked in.
And then outside of that natureis a huge one.
People don't go outside nearlyenough.
People stay cooped up insideall day.
They don't get underneath thesun, they don't touch grass with
(19:10):
their bare feet, they're notexposing themselves to the
earth's charge.
And then movement, walkingpeople don't move enough either.
It's really.
It comes down to people aren'tdoing a lot of stuff.
That's really really, reallyeasy.
None of this stuff costs moneyeither.
Right, sleep good.
It doesn't cost money.
You don't need supplements Um.
Go outside, that doesn't costmoney.
(19:30):
Move exercise Doesn't reallycost money, um, and it's really
it's so simple that it's hardfor a lot of people.
Speaker 1 (19:40):
Yeah, you mentioned going out barefoot and walking
in the grass and the grounding.
I a hundred percent agree and Iknow some people are like what,
what are you talking about?
But it's so important for usand the color green, like green,
is all around us.
It's a very calming color.
Speaker 2 (19:55):
Yeah, with the grounding it's I can't remember.
I think I probably learnedabout grounding around three
years ago and it's like one ofthe few things in health that's
like super fascinating.
Like I get fixated on stuff andlike sleep.
That's something I've beenfixated on for a while.
And then grounding and I I waskind of skeptical at first.
I was like what is this?
It's kind of like pseudoscience.
This is kind of woo, woo alittle bit out there.
(20:17):
But after doing it consistentlyand emphasis on consistently,
because I would do it like onceor twice a week, I'd be like
this doesn't do anything.
Then I started doing it likeevery single day this past year
or two and like I noticeablyfeel different.
Like my just walking around, Ican feel my body.
My body feels much less tense,I feel relaxed.
And then with that, it's justif you're going to go outside to
(20:38):
ground, you're going to beunderneath the sun, you're going
to be enjoying nature.
Hopefully you're not outsidejust sitting on your phone
watching like Instagram reels orsomething.
So it kind of like pulls youinto a combination of other
things that are going to helpyour health anyways.
Speaker 1 (20:53):
Yeah, yeah, I agree, that's amazing.
So what else would you want?
Speaker 2 (21:00):
the listeners to know Just keep, do your own research
.
That's really the biggest thingI can.
I can ask you.
We live in like the mostabundant informational age in
history.
You can look up anything, youhave the answers to everything.
Pubmed's free.
You can read research articles,you can read reviews, you can
go on.
We have AI now.
Have ai.
Now.
You have chat, gpt.
You can ask it.
(21:21):
Okay, is this true?
I saw it on social media.
Is it true?
Is there any supportingevidence to this?
Should I be doing this?
Is it worth it?
Um, and then as far as training,it's just, really just doing
something.
At the end of the day, yes,other certain training models
are, certain diets or certainrecovery approaches are going to
(21:41):
work, but it really boils downto if you believe something's
going to work, likely it's goingto work because we know with
the placebo effect.
So, even if you don't know whatto do, just do something.
That's one thing that I think alot of people should take away
from basically anything.
You can apply it to anything inlife.
(22:01):
It's just having agency andbeing like okay, I have X
problem, what's the solution?
Instead of dwelling on that,trying to figure out what the
solution is actually doingsomething, and if you fail, you
fail, you learn something, thenyou try another solution.
If that works, great, keepgoing yeah.
Speaker 1 (22:19):
Yeah, I like it.
How?
How can the listeners find you?
Speaker 2 (22:22):
On Instagram.
My Instagram is TWE strength,T-W-E strength.
And then I post on YouTube.
Probably type in my name, itcomes up.
And then on Twitter, my Twitteris Trey Worcester,
T-R-E-Y-W-O-R-C-E-S-T-E-R.
Speaker 1 (22:36):
Okay, I'll make sure I put that in the show notes as
well.
Well, thank you so much forbeing here.
I appreciate it.
Speaker 2 (22:41):
Thank you so much.
I had a great time.
Speaker 1 (22:43):
Thank you.
What a delightful young man.
I have no doubt he will besuccessful in whatever he does.
I mean, he already is.
He's figured out how to behappy through simplicity,
fueling his body correctly andmoving well.
I mean, he's way ahead of thegame.
That's awesome.
After our call, I had to go letthe dogs out and, of course, I
(23:03):
kicked off my shoes and walkedin the grass.
It felt fantastic, somethingthat I love doing, but I don't
always take the time for it, or,you know, I have my tennis
shoes on or whatever.
So today I just kicked it offand it felt great.
It's such a simple action witha profound effect over time.
So thank you, trey, thanks forbeing a guest on the show, thank
(23:24):
you for sharing your time andknowledge and thank you for
sharing your energy.
Thank you for listening.
If you're enjoying this podcast,be sure to follow Spandex Wine
so you don't miss an episode.
To do this, just go to thepodcast and click subscribe or
follow.
Wherever you're listening, lookfor the plus sign or follow
(23:46):
button.
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If you'd also be willing togive a five-star review, that
would be amazing and muchappreciated.
Lastly, please share an episodewith a friend or five to keep
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(24:07):
Feel free to reach out to me atany time by emailing info at
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