The Mind Body Project

We explore how to loosen our grip on last year's wins and wounds, swap the light-switch myth for a dimmer-switch plan, and practice forgiveness that frees mental space. Open hands, open arms, and a forward gaze set us up for a healthier 2026.• finding weekly topics and resources in the app and texts• why a closed fist can't receive new good• choosing what to leave behind and what to reframe• honest checks on joy versus long-term benefit• identifying negative people, places, and habits• dimmer switch approach to behavior change• forgiveness as a gradual, self-freeing process• windshield over rearview mindset for momentum• health costs of chronic anger and fight-or-flight• practical challenge to enter 2026 with opennesshttps://aarondegler.com/

We lay out why holiday weight gain often tracks with lost routines, not single feasts, and show how small anchors like breakfast, water, movement, and sleep protect energy, mood, and choices. We share a simple meal order to enjoy party foods without the crash or guilt.• defining a feast versus a routine and why it matters• how skipping breakfast, water, and movement drives overeating• using anchors to stabilize busy weeks• protein-first meal order to cut cravings• light snack before parties to avoid grazing• vacation parallels and intentional steps and stairs• stress relief through short, consistent workouts• handling gifted sweets by sharing, freezing, or rationing• balance over restriction to remove guilthttps://aarondegler.com/

We share the coffee bean story to show how inner change can transform the environment around us. Through simple practices and steady self-development, we move from wilting or hardening under pressure to shaping the space we're in.• the coffee bean metaphor explained• why change starts from the inside• moving from carrot or egg responses to transformation• practical self-development practices and mentoring• building growth like a staged community project• how inner shifts influence words, posture, and presence• small repeatable habits that create lasting changeThanks for joining me on this week's Mindful Momenthttps://aarondegler.com/

We explore anchor habits—the small, steady actions that keep us grounded when life gets windy—and share a four-part framework to build them. Real stories show how a strong why, the right support, and tiny steps create habits that hold through any season.• boat anchor metaphor for stability through storms• why as the emotional driver behind change• what as the tools, people and environments needed• how as logistics solved after starting• micro steps to shrink overwhelm and build momentum• accountability and community as force multipliers• habit timelines and the myth of 21 days• habit vs fixation and staying flexible• habit stacking to leverage existing routines• exercise as an anchor for mood and mindsethttps://aarondegler.com/

We share a simple four-part formula to build a balanced meal at any restaurant and still enjoy what you love. From social strategies to menu swaps, these moves help you feel satisfied without the crash or guilt.• choosing protein first to shrink the menu• picking grilled over fried for better balance• adding color and fiber to steady energy• selecting a smart carb that fits the cuisine• flavoring with salsa, vinaigrette, lemon, or dry rub• using the plate-in-thirds method for portions• Mexican, Italian, diner, BBQ, and sandwich shop examples• social tactics like ordering first and sauce on the side• splitting meals, boxing early, and eating in order• pre-meal snacks to avoid chips and bread trapsLook forward to seeing you right here next time on Healthy Huddlehttps://aarondegler.com/

We share how one playlist landed flat in a treadmill class but lit up our 60 and over chair Zumba group, and what that taught us about fit, context, and value. The right room can turn the same effort into energy, connection, and joy.• why the same song lands differently across groups• how context shapes taste, mood and engagement• separating preference from personal worth• finding the rooms that reward your strengths• practical ways to test environments before judging yourself• choosing alignment over grinding against mismatchThanks for joining me on this week's Mindful Moment. I'll see you right here next time on Mindful Momentshttps://aarondegler.com/

Ever feel like every label screams for your attention while every headline tells you to fear your food? We take a clear-eyed look at the most persistent nutrition myths and boil them down to what actually matters day to day: food quality, sustainable calories, and choices you can live with. From the carb panic to the low-fat hangover, we separate highly processed pitfalls from the one-ingredient staples that keep you full, fueled, and moving well.We dig into why “calories in, calories out” is true but incomplete, how going too low can stall fat loss, and when increasing calories restores energy and results. You'll hear practical frameworks for spotting clean carbs, choosing healthy fats without fear, and understanding that late-night eating isn't the enemy—ultra-processed snacking is. We also pull back the curtain on detoxes and cleanses, explaining how your liver and kidneys already do the job better than any juice, and why water, fiber, sleep, and movement are the real reset.Supplements and protein shakes get an honest audit—useful as gap-fillers, not replacements. We share tips for reading packaging beyond buzzwords like keto-friendly, gluten-free, and high protein, so you can shop with intent rather than impulse. Most of all, we underscore that there's no one-size-fits-all magic plan. Your best approach matches your tastes, schedule, activity, and goals, and it evolves as you do.If you're ready to replace hype with habits and build a plate that works in real life, hit play, subscribe for more myth-busting conversations, and leave a review with the myth you're letting go next.https://aarondegler.com/

We unpack four food identities—Grazer, Gatherer, Tracker, Builder—and show how to make meals match your wiring, not someone else's plan. Simple fixes turn strengths into momentum and remove guilt from daily choices.• defining food identity and why it matters• grazer habits, energy dips, and protein-first snack strategies• gatherer creativity, choice overload, and three-ingredient rules• tracker structure, all-or-nothing traps, and flexible ranges• builder fuel mindset, under-eating risks, and rotation for micronutrients• turning identity into meal planning that sticks• weekly challenge to identify your primary and secondary stylesThank you for joining us on today's Healthy Huddle. Look forward to seeing you right here next timehttps://aarondegler.com/

We share why we transitioned from a general-access gym to a women-only training studio and why we don't wish we had moved sooner. The heart of the change is culture, standards, and a designed community that supports every woman at any stage.• lessons from thirteen years of a public gym• choosing a focused mission over serving everyone• building community through intentional touchpoints• designing empowerment into programming and coaching• culture as standards, not slogans• why readiness matters more than speed• how timing and self-development shape good decisionshttps://aarondegler.com/

We break down energy thieves—people, places, and habits that drain attention and joy—and share simple tools to protect focus during the holidays. We show how unplugging, clear boundaries, and body awareness restore confidence and calm.• defining energy thieves and why we let them in • social media as an open door and comparison trap • unplugging with intention and curated inputs • setting boundaries with family and friends in advance • noticing when you are the energy thief • time limits, respectful exits, and grace • listening to your body's early signals • replacing thought loops with intentional focushttps://aarondegler.com/

We explore how mindset drives sustainable eating while macros and calories remain useful tools. We replace all-or-nothing thinking with intention, identity-based choices, and small habits that compound into lasting change.• mindset over macros as the central theme• science of tracking versus daily behavior• all-or-nothing thinking and food guilt• external rules versus internal cues• tools as guides not bosses• identity-based choices for energy• intention over impulse at meals• consistency over extremes across holidays• small habits compounding into big results• swapping I should for I choose• partnering with your body for trusthttps://aarondegler.com/

We reflect on a simple church sign that asks if our lives make a difference and land on a clear answer: yes, every presence leaves a mark. The focus shifts to choosing a positive impact through intention, self-reflection, and small daily actions that align with our values.• the question of impact sparked by a church sign• the truth that presence always creates influence• how depression and doubt hide our existing impact• choosing the kind of difference we want to make• practical self-reflection before daily interactions• aligning values with small, repeatable behaviors• authenticity built from inner work to outer actionThank you for joining me on a Mindful Moment. I'll see you right here next time on Mindful Momentshttps://aarondegler.com/

We explore why change so often stalls and how to build habits that stick by focusing on identity, setting specific targets, and choosing training over trying. Practical stories and examples show how discipline bridges the gap between motivation and success.• defining change through who we want to become• why behavior-only focus backfires• turning identity into small daily actions• setting measurable goals with clear targets• maps, GPS and finish line analogies• the trap of “try” versus the power of training• discipline as the bridge from motivation to success• real-world examples of consistency and grit• recap and a challenge to apply the frameworkhttps://aarondegler.com/

We explore “food noise,” the nonstop inner chatter about eating, and show how diet culture, social media, and rigid rules drown out real hunger. We share practical steps to pause, reframe self-talk, slow down, and use simple structure to build a balanced, guilt-free routine.• defining food noise and why it persists• diet culture's clean vs cheat framing• social media conflicts and indecision• ignoring hunger cues then overeating• mental and physical costs of constant chatter• pause-and-check questions before eating• removing food morality and savoring joy foods• slower eating to hear fullness signals• reframing control talk into curiosity• unmet needs behind cravings• meal prep and structure to reduce decisions• balance over perfection across weeks“Thank you for joining us on Healthy Huddle. I'll look forward to seeing you right here next time on Healthy Huddle.”https://aarondegler.com/

We share a layoff story and how negative what-ifs nearly stalled a new start, then show how to flip the script toward possibilities with practical steps. The talk ends with a challenge to test positive what-ifs in work, relationships, and daily choices.• the pull of negative what-ifs after a setback• the missed upside when we skip positive what-ifs• a balanced method to reframe risk and reward• practical micro-steps to test new paths• applying the lens to career, community and habits• a simple daily practice to build the skillThank you for joining me on this week's Mindful Momenthttps://aarondegler.com/

We explore how a 1950s Harvard rat study reveals the power of hope, then turn it into three practical strategies to build belief: borrow confidence, recall rebounds, and practice self-cheering. Stories from training and obstacle races bring the ideas down to earth with clear, usable steps.• Why hope extends endurance and effort• Borrowing belief from trusted people when confidence is low• Turning past “sinks” into a rebound archive• Using physical examples to train mental courage• Practicing your own cheer with specific, repeatable reps• Framing wins by completion and growth, not placement• Setting a small challenge to build belief todayTake something away from every single one of our conversations and put it into practicehttps://aarondegler.com/

We explore the “portion illusion” and how plate size, color, bowls, spoons, and even room space trick our brains into eating more. Practical swaps and hand-based guides make portions feel right without weighing or counting.• how large plates make food look smaller• why dessert plates feel more satisfying with small servings• space illusions from rooms to dinnerware• plate color contrast and fullness perception• bowls and serving spoons driving bigger portions• deceptive glass sizes and “value” signals• family-style refills lowering friction for seconds• easy swaps for plates, bowls, and where food sits• hand-based portion guides for protein, carbs, fats• mindful questions that reset “enough” at mealshttps://aarondegler.com/

We explore how the phrase “It runs in my family” can trap us in harmful cycles and how mindful choices can shift that story to “It ran.” We focus on practical steps for changing habits around food, movement, addiction, and mental health for ourselves and others.• challenging the family narrative that limits change• deciding to break the cycle with agency• naming common cycles in food, exercise, addiction, mental health• using therapy and open talk instead of bottling feelings• shifting language from present to past tense through action• modeling new patterns for family, friends, and partners• creating small, repeatable habits that reshape identityhttps://aarondegler.com/

We explore how to move from overwhelm to traction by shrinking change down to moments and stacking tiny wins. We share stories from our community, a hard season that sparked the “shifted moments” idea, and a simple four-step method to build momentum again.• recognizing the need for an overall shift• being intentional with thoughts to redirect emotion• creating micro wins that restore agency• stacking small wins to build momentum over time• rebounding faster after setbacks with practiced reps• unseen ripples from small acts that help others• protecting your wins from outside judgment• doing the heavy lifting outside the gym with simple toolshttps://aarondegler.com/

We break down metabolism myths and show how habits, not age, drive your burn. Strength training, protein, smart cardio, sleep, and daily movement become a simple plan you can stick to and scale.• what metabolism is and how it works• genetics versus lifestyle influence on metabolic function• why chronic low calories slow your burn• strength training as the primary metabolic lever• smarter cardio to protect muscle• protein targets for maintaining lean mass• aging and activity patterns versus “getting older”• late night eating myths and real food choices• practical RMR logic and fueling balance• body fat scale accuracy and better options• weekly challenges to lift heavier and keep movinghttps://aarondegler.com/

We sit down with Angela Richardson, a lifelong runner and seasoned court professional, to explore how discipline, law, and budget stewardship shape the race for county judge. Clear talk on probates, guardianships, fiscal health, and what it would mean to make history as the county's first female judge.• why running discipline translates to steady leadership• how Angela built a legal career in Bowie• what a county judge handles day to day• when cases move to district court and why• personal financial liability for probates and guardianships• the e-filing workflow and courtroom preparation• goals for lawful process and county stability• the budget cycle, tax rate setting, and fiscal health• significance of potentially electing the first female county judge• election date and how the community can engageAfter this podcast is over, make sure you give it a like and a shareAnd please subscribe and review this podcasthttps://aarondegler.com/

Send us a textThe word heavy gets tossed around like it comes with a universal number, but our bodies and our lives don't work that way. We break down why five pounds can be crushing for one person and a warm-up for another, and how that same relativity shows up in the stressors we carry outside the gym. When we drop the obsession with numbers and tune into feel—breath, position, control—we build strength that actually transfers to real life.I share why I often hide the weight label when coaching and what changes when people judge the load by experience instead of expectation. We talk through the progression that turns an old heavy into today's comfortable, the role of clean technique and patient increments, and the mindset shift from proving to improving. Then we map that concept to everyday challenges: finances, tough talks, new roles, and the invisible burdens that don't show up on a scoreboard. Your heavy is valid, mine is too, and both deserve skillful handling.You'll leave with a practical lens for resilience: stress plus recovery equals adaptation. That means choosing loads that are challenging but safe, spotting each other without judgment, and honoring the season you're in. Over time, capacity expands. The breath steadies under pressure. The next rep becomes possible. If you're ready to stop chasing arbitrary numbers and start building strength that sticks—physically and mentally—this conversation will meet you where you are and help you move forward.If this resonated, follow the show, share it with a friend who could use a spot, and leave a quick review to help more people find mindful, sustainable strength.https://aarondegler.com/

Send us a textWe share six hard truths that move dreams from ideas to visible results. We trade the myth of perfect timing for action, courage, and small habits that compound into real change.• dreams are personal responsibility and need action to become vision• stop waiting to be discovered and take initiative• push yourself when comfort stalls progress• act without permission and trust internal authority• start before you feel ready and learn on the way• small daily actions create compounding change• growth happens outside the comfort zone“Kick your own ass is going on the wall.”“What are one of those truths that you can implement and apply to your life? Remember, it can be small.”https://aarondegler.com/

Send us a textWe frame food as money and the body as a bank, then show how balanced meals, sleep, movement, and hydration create steady energy instead of spikes and crashes. Practical steps help you audit deposits and withdrawals so your plan fits your real life.• body as bank and energy as currency• energy givers: protein, fiber, complex carbs, colorful plates• energy drainers: sugar, ultra-processed foods, unplanned skipped meals• ROI mindset: quick spikes versus sustained fuel• carb loading timing and steady deposits• hidden fees: stress, poor sleep, late-night snacking• reinvesting through movement, hydration, and rest• personalized budgets and a weekly energy auditSpend your food energy wisely and plan ahead so you can give all you have and everything you want to do, so you can be rich with energyhttps://aarondegler.com/

Send us a textWe challenge the “I'll start Monday” loop and show how delay feels good while keeping us stuck. Practical micro-steps replace excuses so we can build momentum with tiny, honest actions today.• the Monday reset trap and weekend guilt• how delaying creates false comfort• repeating patterns with fitness, food and reading• why micro-commitments build self-trust• simple fallback plans for busy days• friction and ease design for habits• measuring success by kept promisesThank you for joining me on this week's Mindful Moment. I look forward to seeing you right here next week on Mindful Momentshttps://aarondegler.com/

Send us a textWhat happens when you remove the exit and choose to move anyway? We take the famous “burn the boats” idea and make it practical, turning a mythic story into clear steps you can use to beat fear, stop hedging, and commit to real change. Fear doesn't disappear when you cut off retreat—options do. That single shift can transform your posture from tentative to decisive and focus your energy on the only path that matters: forward.We start with the core lesson from the Cortez narrative, then translate it to modern life: the boats look like “just in case” habits, closets full of fallback sizes, negative friends, and a schedule packed with excuses dressed up as reasons. From there we dig into four levers for momentum. First, personal power: no one drives your thoughts but you, and failure becomes a staircase when you use each misstep as data. Second, approval detox: when you quit seeking permission, the right people gravitate toward your lane and the wrong ones quietly drift away. Third, decision over delay: action creates the feedback that lets you course-correct; you can't steer while parked. And fourth, progress over perfection: embrace a learn-do loop so you can start before you have the whole map.Along the way, we share stories and analogies that make the ideas stick, from closets to runway turns, and we keep the focus on practical ways to start today. You'll hear how to reframe time as priorities, why “try” keeps you stuck while “decide” changes your stance, and how small wins rebuild confidence when doubt runs loud. If you're ready to swap safety nets for real traction, this conversation invites you to pick one boat—any size—and let it go.If this resonated, follow the show, share it with someone who needs a nudge, and leave a quick review to help others find it. Then tell us: what's the first boat you're burning?https://aarondegler.com/

Send us a textWhat if your meals felt like care instead of a compliance test? We dive into a mindset shift that can change how you eat, move, and talk to yourself: food as self-care, not self-control. Rather than chasing perfection and paying for “mistakes” with guilt or extra cardio, we explore how to build a balanced rhythm you can live with every day, holidays included.We break down the difference between restriction and respect. Self-control demands flawless adherence and punishes slips; self-care empowers you to choose what fuels energy, mood, and performance. You'll hear real-world examples—navigating margaritas and ice cream, the pressure to “work off” lunch, the temptation to turn routines into rigid rules—and the small, sustainable shifts that make consistency possible. We get practical with hunger and fullness cues: simple check-ins that help you pause before seconds, wait 10 to 15 minutes when food is extra tempting, and leave the table feeling good now and later.We also reframe emotional eating. Instead of calling it “bad,” we treat it as a message: do you need food, comfort, quiet, or connection? We offer alternatives that soothe without backlash, and we lean into gratitude for foods that truly fuel you. On scale anxiety, we put numbers in context—short-term fluctuations don't equal failure—and we share strategies to keep going when the data wobbles. In the Q&A, we troubleshoot evening eating after a big lunch, including how to test small snacks, adjust by 50 calories at a time, and dial in carbs, protein, and fats for better morning energy.If you're ready to trade all-or-nothing rules for a flexible food rhythm, this conversation gives you a clear starting point. Subscribe, share with a friend who needs a gentler approach to nutrition, and leave a review with the one food rule you're retiring this week.https://aarondegler.com/

Send us a textOur highway of life can get pretty busy and congested.What are we missing from all the busyness and congestion?Support the showhttps://aarondegler.com/

Send us a textWe challenge the one-size-fits-all idea of “do your best” and replace it with a simple, honest practice you can use every day. Effort changes with energy, season, and context, and grace keeps you showing up.• why comparison turns effort into disappointment• how capacity shifts day to day and season to season• the honest self-check to prevent sandbagging• practical examples across fitness, work, and relationships• using grace to accept today's best without shame• the simple loop of check, accept, adjustThanks for joining me on today's Mindful Moment. I look forward to seeing you right here next time on Mindful Moments.Support the showhttps://aarondegler.com/

Send us a textWhat is a life well lived?Will others say your life was well lived?https://aarondegler.com/

Send us a textWe live in an Eeyore world.The secret to being a Tigger in an Eeyore world.https://aarondegler.com/

Send us a textEverything worth having is an uphill struggle.Sometimes we have to stop in our uphill struggle to enjoy the beauty around us.https://aarondegler.com/

Send us a textSometimes we want to save them all or nothing at all.It all starts with saving one.Maybe you are the onehttps://aarondegler.com/

Send us a textJoin Aaron in his amazing conversation with Kim.  Kim shares her journey of love at a young age to losing the love of her life at a young age.  Kim takes us through her and her husband Jeff's journey of marriage at a young age to living a blessed life until the day that changed their lives forever. Kim shares her faith and optimism leading up to Jeff's passing and how that same faith and optimism have helped her navigate grief.  Join Aaron and Kim in their conversation as they laugh together, cry together, and as Kim shares her open and honest unwavering faith that is inspiring and encouraging to us all.  https://aarondegler.com/

Send us a textMany times, it is not that we aren't physically capable, but our mind plays tricks on us and tells us we are not.Overcome your tricky mind.https://aarondegler.com/

Send us a textAre you waiting to know it all?Are you using that as an excuse to not starting? You may be a knowledge Junkie.https://aarondegler.com/

Send us a textAre situations in your life a true roadblock or just an obstacle?https://aarondegler.com/

Send us a textWhat are you saying when you say the word Try?Stop Trying and Decide!https://aarondegler.com/

Send us a textWhat if when we were born, we got a visible countdown timer till our last day?What would we do differently?https://aarondegler.com/

Send us a textOften times we look in the other lane and want to go where they are going.How do we stay in our lane and why?https://aarondegler.com/

Send us a textAaron is often asked what the one thing is that can be done to be successful in any area of life.The answer is the same for all areas of life.And the answer is...https://aarondegler.com/

Send us a textJoin your host, Aaron, as he sits down with Aaron Tefertiller to have a conversation about his new book, 30 Years Strong: Marriage Secrets Every Man Should Know. Aaron shares insights into the stories in his book and the simplicity of the challenges within it.  Aaron also shares an important call to men across the globe.  Pull up a seat and share in the conversation with Aaron and Aaron.  https://aarondegler.com/

Send us a textWhat are we saying when we say we are too busy to do something?Join Aaron as he shares what we are truly saying when we claim to be too busy.  https://aarondegler.com/

Send us a textYou will not rise to your goals; you will fall to your systems.Join Aaron as he discusses how to rise to your systems.  https://aarondegler.com/

Send us a textIn the moment, life can look unbalanced.  In the season, life can be very balanced. How do we manage balance in our lives?https://aarondegler.com/

Send us a textThere are times when quitting may be necessary.  What are those times and I do we know it may be necessary to quit?  https://aarondegler.com/

Send us a textAre you fearful of getting started?Stop letting fear stop you and start doing it ugly.https://aarondegler.com/

The decisions that are so small and almost unnoticeable are the ones that can compound and make the most significant changes.https://aarondegler.com/

Each day, we wake up and we have two choices...To Survive or ThriveLearn the difference on how you can start Thriving daily.https://aarondegler.com/

Have the power to own the option. The power to own the option is found in daily habits.Would you like to own the option?https://aarondegler.com/

Why would we speak negatively to ourselves when so many times we wouldn't speak to a loved one in the same manner?  Join Aaron as he shares in this Mindful Moment how we can start changing our negative self talk in to more positive words.  https://aarondegler.com/