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In this episode Andrea Samadi explores Phase 3 of the Brain's Operating System—movement, learning, and cognition—focusing on the recovery and adaptation side of the "movement loop." She revisits Dr. Kristen Holmes' insights on measuring strain, sleep, and recovery to show how movement provides the stimulus while recovery enables lasting adaptation and greater capacity. The episode offers practical steps: identify your stimulus, track recovery, find your weakest link, and use feedback to train smarter—not just harder—so measurement becomes a tool for meaningful change. IN EPISODE 405, WE WILL COVER: ✔ Why recovery is not the absence of work—it is where adaptation occurs → How recovery allows the brain and body to absorb stress and build greater capacity. ✔ Where Dr. Kristen Holmes fits into the Movement Loop → Movement creates the stimulus; recovery determines how effectively we adapt. ✔ Why measuring your data matters → What gets measured can be adjusted, repeated, and improved. ✔ How to identify your personal recovery patterns → Using sleep, HRV, resting heart rate, strain, stress, and daily behaviors to uncover what helps—or limits—your performance. ✔ Why your recovery formula is uniquely yours → The habits that improve one person's readiness may not produce the same results for someone else. ✔ How recovery helps create more predictable performance → When you understand your patterns, you can make better daily decisions instead of leaving your results to chance. ✔ How repeated behaviors become adaptation → Measure → Adjust → Repeat → Recover → Adapt → Build Capacity. ✔ Where the larger journey is taking us → A preview of The Journey of the Mind Workbook and its five-step process: Understand → Reflect → Apply → Measure → Become ✔ What comes next in the Movement Loop → A Bonus Episode applying recovery science to real-world data, followed by Dr. John Medina on how an activated brain turns experience into attention, learning, and lasting change. EP 405 — From Recovery to Adaptation: Revisiting Dr. Kristen Holmes in Phase 3 WELCOME BACK Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance so we can create measurable improvements in our well-being, achievement, leadership, productivity, and results. I'm Andrea Samadi, and if you've been following along through Season 16, you'll know that we've been building what I call The Brain's Operating System for Human Performance—a neuroscience-based framework designed to help us understand how the different systems of the brain and body work together to influence how we learn, adapt, connect, lead, and perform. Our roadmap has five phases: Phase 1 — Regulation & Safety Where we built the foundation by asking: Is the nervous system regulated enough to learn and grow? Phase 2 — Neurochemistry & Motivation Where we explored the systems that drive us to act, persist, and pursue meaningful goals. And now, we are here—Phase 3: Movement, Learning & Cognition. This is where movement becomes the catalyst for learning, adaptation, and performance. The central idea of Phase 3 is that the brain does not change through information alone. It changes through experience. Through movement. Through challenge. Through recovery. And through the repeated process of adapting to what we ask our brain and body to do. I called the framework we are building in this phase: The Movement Loop: Movement (the stimulus) → Brain Activation (the brain responds) → Attention (the brain becomes engaged and ready to learn) → Learning (new information and experience begin changing neural pathways) → Recovery (the brain consolidates and restores) → Adaptation (the brain and body adjust to the repeated challenge) → Performance (the adaptation shows up in what we can do) → Greater Capacity (we become capable of more) Movement is the stimulus. Brain activation is the response. Attention opens the door to learning. Learning creates change. Recovery helps that change stick. Adaptation builds the system. Performance reveals the result. Greater capacity is what we gain. And then we repeat the cycle. In our last episode, EP 404, we revisited the groundbreaking work of Dr. John Ratey, who helped us understand the front end of this loop. Dr. Ratey showed us that: Movement changes the brain. Exercise activates the brain. It supports attention. It prepares us for learning. And it creates the biological conditions that allow the brain to change. But that leaves us with an important question. What happens after we create the stimulus? Because movement alone isn't enough. Training alone isn't enough. And more strain does not automatically equal more improvement. At some point, the brain and body have to recover from what we've asked them to do And that's where today's episode begins with the back end of the movement loop. WHERE THIS JOURNEY IS GOING Before we move into today's episode, I want to zoom out for a moment and share where I believe this entire journey is taking us. Because as we've been building The Brain's Operating System for Human Performance—making sense of the interviews we've gathered over the past seven years and organizing them into five phases we can all understand and apply—I realized we are doing something much bigger than simply reviewing past episodes. I had to stop for a moment and look at what we've built so far. And that's when something became clear: We are mapping a journey. We aren't finished yet—we are only in Phase 3—but as we continue into Phases 4 and 5, I think you'll begin to see the bigger picture. This is about more than learning how the brain works or connecting social and emotional learning skills to our daily lives. It's about asking: What will we actually do with everything we've learned once we've traveled through all five phases? That's what led me to what I'm calling The Journey of the Mind. We could just as easily call it The Journey of the Brain because we now understand how deeply connected the mind and brain are.[i] But for me, Journey of the Mind has a much older meaning. That phrase takes me all the way back to the late 1990s, when I had the opportunity to watch an unpublished video program with that title, created by my mentor, Bob Proctor. I had no idea where that experience would lead me. But it planted a seed. It encouraged me to stop looking outside of myself for every answer... and to begin looking inward. To become curious about my thoughts. My beliefs. My habits. My potential. And ultimately, the relationship between what happens inside of us and the results we create outside of us. That idea influenced my early writing and eventually became part of the path that led me here. And now, all these years later, I can see that the podcast has evolved into its own Journey of the Mind. Only now, we have neuroscience to help us understand what is happening along the way. We have hundreds of experts. Years of research. Stories. Experiments. Data. And our own lived experience. The five phases give us a way to bring all of that together. We began with Regulation and Safety, because before we can grow, the nervous system needs a stable foundation. Then we moved into Neurochemistry and Motivation, where we explored what drives our behavior. Now, in Phase 3, we are looking at Movement, Learning and Cognition—how experience changes the brain and how recovery and adaptation help us build greater capacity. Next, we'll move into Connection, Emotion and Social Intelligence, because none of us develops in isolation. And finally, we'll reach Integration, Meaning and Human Performance, where these systems begin to come together. And when we reach the end of Phase 5, I want to bring the entire journey into something practical. THE JOURNEY OF THE MIND WORKBOOK I'm currently developing a companion workbook for these five phases. The Journey of the Mind Workbook will help us take what we've learned and apply it to our own lives through a simple process: Understand. Reflect. Apply. Measure. Become. Understand the science. Reflect on our own patterns. Apply what we are learning. Measure what changes. And then ask the bigger question: Who are we becoming? Because the goal isn't simply to know more about neuroscience. It's to use what we know. To identify our gaps. Recognize what is working. Build a clearer understanding of how we learn, recover, connect, perform, and grow. And become more intentional about the future we are creating. The workbook is still taking shape, but it's coming. And my hope is that when we reach the end of these five phases, we won't just have more information. We'll have a map. A clearer understanding of our brain. A deeper understanding of ourselves. A way to measure our growth. And a framework for becoming who we are capable of being. Now, let's return to where we are today... Phase 3: Movement, Learning and Cognition. Before we go further, I want to give you a quick roadmap for today's episode. We're going to explore Kristen Holmes' work through 15 short parts, each one helping us move step-by-step through the recovery and adaptation side of the Movement Loop. (The left side of the loop). We'll begin by clarifying the difference between readiness and adaptation. Then we'll look at the stimulus–recovery–adaptation cycle, revisit Kristen's original idea that what gets measured gets improved, and connect that to what I've learned from tracking my own data over the past five years. From there, we'll explore the difference between training harder and training smarter, why movement is information, why the goal is not maximum strain, and how these same principles apply to learning and performance far beyond exercise. We'll also return to one of my favorite ideas from Kristen's original interview: Your competitive advantage is often built in your downtime. And finally, we'll bring everything back to the Movement Loop and ask the question that really matters: Is what I'm doing building more strain—or building greater capacity? So think of these 10 parts as a guided walk through the second half of the loop... from recovery... to adaptation... to performance... and ultimately to greater capacity. PART 1 — WHY ARE WE RETURNING TO DR. KRISTEN HOLMES? When we first interviewed Dr. Kristen Holmes in 2021 for EP 134[ii], she was Vice President of Performance Science at WHOOP. At the time, I had recently turned 50. I purchased WHOOP because I wanted to improve what I knew was my weakest link: sleep. And in that original conversation, Dr. Holmes introduced ideas that I've now carried with me for more than five years. One of them was this: “What gets measured gets improved.” Another was the idea that what we do in our downtime may actually give us our greatest competitive advantage. At the time, I understood this at one level. Sleep matters. Recovery matters. Strain matters. Your habits outside of the workout matter. But after five years of looking at my own data, I understand her message differently. And I think this is one of the most important things about revisiting experts over time. We hear something at one stage of our development... and then years later, we hear the same idea again with an entirely different level of understanding. We revisited this same 2021 interview earlier in this season during Phase 1: Regulation & Safety on EP 390.[iii] So why are we covering this topic again? Because I realized that Dr. Holmes' work sits at a critical intersection inside our Brain's Operating System. In Phase 1, her work helped us understand regulation and readiness. Her message was: Can your system handle what you are asking it to do today? But in Phase 3, the question changes. Now we're asking: Is what I'm doing today actually helping my system adapt? That's very different. In Phase 1, recovery helped us understand whether the system was ready. In Phase 3, recovery helps us understand whether the system is changing. And that's why we're returning to Dr. Kristen Holmes. Not to repeat what we learned. But to take it one level deeper. Just a note here: while I've been using WHOOP to measure my movement, sleep, strain, and recovery, WHOOP is only one tool. There are many other ways to track these patterns—from other wearable devices and apps to simple measures like sleep duration, resting heart rate, exercise intensity, energy levels, and how recovered you feel. The important point isn't the device you use. It's learning to pay attention to your own patterns and using that feedback to make better decisions. PART 2 — READINESS VS. ADAPTATION Now let's return to the Movement Loop we opened this episode with: Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity In our last episode, Dr. John Ratey helped us understand the front end of this loop—how movement activates the brain, supports attention, and creates the conditions for learning. Today, Dr. Kristen Holmes helps us move into the recovery and adaptation side of the loop—what happens after we create the stimulus. This is where we ask a different kind of question. In Phase 1, we looked at Kristen's work through the lens of readiness: What is my capacity today? How much strain can I tolerate? How well did I sleep? What does my HRV tell me? How recovered am I? Do I have the capacity to push? Or would backing off today serve me better? That was the Phase 1 question: Am I ready? But now, in Phase 3, we move one step further around the loop. Now we are asking: Am I adapting? Is the movement I'm doing helping me become stronger? More resilient? More efficient? Better able to recover? More capable than I was before? That is the shift from readiness to adaptation. And this is where Dr. Kristen Holmes' work becomes essential to Phase 3. Because movement may provide the stimulus... but recovery is what gives the brain and body the opportunity to respond to that stimulus, adapt, and ultimately build greater capacity. Or would backing off today serve me better? That was our Phase 1 lens. And it was foundational. Because if the nervous system is depleted, overstressed, or under-recovered, everything downstream is affected. But Phase 3 takes us another step forward. Now we are not only asking: Am I ready? We are asking: Am I adapting? ADAPTATION asks: What is changing because of what I repeatedly do? Am I becoming stronger? More resilient? More efficient? Better able to tolerate stress? Better able to recover? More capable than I was before? And this is where I think recovery is frequently misunderstood. Recovery isn't simply what happens when we stop working. Recovery is not the opposite of performance. Recovery is part of the process that creates future performance. That distinction changes everything. Because the goal is not simply to recover enough to get through today. The goal is to recover in a way that allows the brain and body to become better prepared for tomorrow. So I want to give you one sentence to keep in mind throughout this entire episode: Movement provides the stimulus. Recovery allows the adaptation. That's where Kristen Holmes' work enters Phase 3. Dr. Ratey helped us understand why movement activates the brain and creates the stimulus for change. Dr. Holmes helps us to understand what has to happen afterward if that stimulus is going to become something useful. Something the body can integrate. Something the brain can learn from. Something that eventually becomes greater capacity. PART 3 — THE STIMULUS–RECOVERY–ADAPTATION CYCLE Think about exercise for a moment. When you challenge your body, you create stress. That's not necessarily a bad thing. In fact, some level of challenge is exactly what we need. It's called hormesis, right? The challenge is the signal. It tells the system: Something is being asked of me. But the signal alone isn't what we are looking for. What matters is what your body does afterward. You place a demand on the system. Then the body needs time and resources to respond to that demand. We can think of it very simply: STIMULUS → RECOVERY → ADAPTATION → GREATER CAPACITY The stimulus is the challenge. Recovery is the response period. Adaptation is the change. And greater capacity is the result. The purpose of training isn't simply to create more strain. (Which is what I did for years). The purpose is to create a strain that your system can successfully recover from and adapt to. And that idea changed the way I began looking at my own movement. For years, I thought: Harder must be better. Longer must be better. More must be better. If I could hike for three hours, that had to be better than walking for one. If I could push harder, I assumed I would get better results. If I felt exhausted after a workout, I often assumed that meant I had accomplished more. But the data started showing me something different. Sometimes more strain simply created... more strain. And if I wasn't sleeping enough...(because I was repeating the same thing without enough rest) if I wasn't recovering... if I was stacking high strain on top of stress... then I wasn't necessarily building greater capacity. I could actually be interrupting the very adaptation I was trying to create. This is why one of the most important questions in Phase 3 becomes: How much challenge can my system absorb, recover from, and adapt to? Not: How much can I force myself to do? And this takes us directly back to the lesson Kristen Holmes gave us five years ago. Because if we want to know whether the stimulus we're creating is actually working... we need feedback. We need to see the patterns. We need to understand the relationship between what we do and how our system responds. Which brings us to Part 4: PART 4 — WHAT GETS MEASURED GETS IMPROVED In our Phase 1 episode with Dr. Holmes, I shared something that has become very important to me over the past five years. Once you begin measuring your sleep, your recovery, your strain, and your habits... you stop guessing. And when you stop guessing, patterns begin to emerge. For me, some of those patterns took years to understand. I began seeing that: Too much strain + not enough sleep = poor recovery. Over and over again. I knew intuitively that I was pushing too hard. But knowing something and changing behavior are two very different things. The data eventually forced me to look at the pattern honestly. There were times when I was training hard... waking early... cutting sleep short... and then wondering why my recovery didn't improve. I was giving my system a stimulus. But I wasn't giving it enough opportunity to adapt. That distinction matters. Because the goal is not simply: How much can I do? The better question is: How much can I do, recover from, and adapt to? That is a completely different way of approaching human performance. PART 5 — MY UNDERSTANDING OF RECOVERY HAS CHANGED When I first bought WHOOP in 2021, my weakest link was sleep. I knew I needed to improve it. And I did. Not perfectly. But significantly. What I find interesting now is that as one weakness improves, another one becomes easier to see. That's the value of measurement. Your weakest link can change. In 2021, mine was sleep. Today, I can see other areas much more clearly. Strength training is one. Balancing different kinds of movement is another. And this is where I began looking beyond total exercise time. Instead, I started asking: How much time am I spending in lower intensity movement? How much time am I spending at higher intensity? What happens to my recovery when I increase strain? How much sleep do I need after harder training? How quickly do I recover? What habits seem to help me recover faster? What habits tank my recovery? That's a completely different mindset than: Did I work hard today? PART 6 — TRAIN HARDER VS. TRAIN SMARTER One of the biggest lessons I pulled from Kristen Holmes' work was the difference between training harder and training smarter. In our Phase 1 review, I shared one example that really challenged my assumptions. I went on a walk along the canal near my house. Nothing extreme. I was walking my dogs and wearing a weighted vest. And during this much more moderate activity, I was able to reach Zones 4 and 5 for short periods. That surprised me, because those higher-intensity zones could sometimes be difficult for me to reach even during much longer hikes. I noticed the same thing when I started comparing different trails here in Arizona. When I first moved to AZ, Camelback Mountain—especially the Echo Canyon Trail—was my go-to hike. I used to hike it after work and again on the weekends. It was short, steep, and intense—about a 2.5-mile round trip on Echo Canyon, with the Cholla side a bit longer. So when I later moved to another part of the Valley and started hiking Telegraph Pass at South Mountain, I initially thought: This isn't going to give me the same workout. Telegraph Pass felt less intense. It didn't have that same steep, all-out challenge I was used to on Camelback. But once I started measuring my hikes, or learning new trails that were longer, I saw something I didn't expect. The longer, lower-intensity hikes were sometimes producing more overall strain than the shorter, harder hikes. That honestly shocked me. Because I had always assumed that if something felt harder, it must be giving me better results. But the data showed me that wasn't always true. A longer period of sustained effort—even at a lower intensity—could place a greater total load on my system than a shorter burst of very difficult exercise. And that taught me something important: How hard something feels in the moment is not always the same thing as the total load it places on your body. That was one of the moments when measurement changed the way I thought about exercise. I stopped asking only: How hard did that feel? And started asking: How did my body actually respond? And this is where data becomes useful. Not because the number knows everything. But because the number can reveal something we might otherwise miss. It can become feedback. And feedback helps us learn. PART 7 — MOVEMENT IS INFORMATION Movement is not just calories burned. I hardly ever think about calories anymore. There was a time when I could tell you almost exactly how much effort it took to burn off certain foods. But I think about movement very differently today. Movement is not punishment for what we ate. Movement is not simply exercise. Movement is information. Every time we move, we send signals to the brain and body about the demands being placed on the system. How much strength do I need? How much endurance? How much balance, coordination, speed, or cardiovascular capacity? And when we repeatedly expose ourselves to manageable challenge, the system begins to learn from those signals. It responds. It adjusts. And, with adequate recovery, it adapts. So movement isn't just something we do to burn energy. Movement is one of the ways we teach the brain and body what we want them to become capable of doing.   PART 8 — THE GOAL IS NOT MAXIMUM STRAIN This brings me to what may be the biggest takeaway from today's episode. The goal is not maximum strain. The goal is the right amount of strain for your current capacity. Because too little challenge may not create enough stimulus. But too much challenge without adequate recovery can work against the very adaptation we're trying to create. And this is where Kristen Holmes' message about strain and recovery becomes so powerful. In Phase 1, we used recovery to ask: Should I push today? In Phase 3, we can use recovery to ask: Is my current training producing the adaptation I want? That is a much bigger question. And it applies far beyond exercise. PART 9 — THE SAME PRINCIPLE APPLIES TO LEARNING Think about learning. We don't learn best by forcing information into the brain endlessly without rest. We need exposure. Attention. Practice. Then space. Sleep. Recovery. Integration. And then we return to the material again. Spaced Repetition. The brain changes through repeated cycles of challenge and recovery. So while we're talking today about Kristen Holmes, recovery, movement, and strain... the same architecture appears in learning. It appears in work. It appears in leadership. It appears in stress management. It appears almost anywhere humans are trying to grow. Challenge alone doesn't guarantee growth. Challenge + recovery + repetition creates the conditions for adaptation. PART 10 — YOUR COMPETITIVE ADVANTAGE IS STILL BUILT IN YOUR DOWNTIME One of my favorite ideas from my original conversation with Kristen was something we revisited in Phase 1. Listen to Dr. Holmes' CLIP here. She talked about the importance of what we do in our downtime. That what happens outside of the performance itself may give us our competitive advantage. Five years later, I think I finally understand how deep that idea goes. Your workout may last an hour. Your hike may last two hours. Your presentation may last 45 minutes. Your game may last an afternoon. But adaptation is happening across the rest of the day. What are you doing with the other hours? Are you sleeping? Hydrating? Fueling? Managing stress? Allowing the nervous system to come back down? Giving the body what it needs to repair? That downtime isn't empty time. It's part of the training. PART 11 — RECOVERY IS AN ACTIVE PROCESS This is another mindset shift that helped me. I used to think of recovery as: Doing nothing. Resting. Taking a day off. But recovery can actually be very intentional. For me, over the past several years, that has included things like: prioritizing sleep hydration meditation breathing spending time outside lower-intensity movement infrared sauna red light therapy And again, the point isn't that everyone should copy my routine. The important question is: What actually helps your system recover? That takes us back to one of the central ideas of our recent Bonus Episodes. PART 12 — FIND YOUR GAP In Bonus Episode 2[iv], we introduced the idea of finding your gap. Instead of copying someone else's recipe for high performance, identify the variable that is currently limiting you. Maybe your gap is sleep. Maybe it's hydration. Maybe it's high stress. Maybe it's too much intensity. Maybe it's not enough movement. Maybe it's inconsistent recovery habits. Maybe it's strength. The point is that your gap is personal. And it can change. This is one of the most useful things measurement can give us. It can show us: Where is the breakdown in my loop? Let's return to the Movement Loop. Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity Where is your gap? Are you not moving enough? Are you moving but not recovering? Are you recovering but not challenging yourself enough to create adaptation? Are you pushing constantly without allowing your system to consolidate the gains? If you can locate your gap, you know where to begin. PART 13 — THE MOVEMENT LOOP THROUGH DR. KRISTEN HOLMES Let's walk through the entire loop now through the lens of Dr. Ratey and Dr. Holmes' work. MOVEMENT We create a stimulus. We challenge the brain and body. BRAIN ACTIVATION Movement changes our physiological and neurological state. This is where Dr. Ratey's work helps us understand why movement prepares the brain. ATTENTION An activated brain is better positioned to engage. LEARNING The brain receives information and experience. But learning isn't finished simply because we experienced something. RECOVERY Now the system needs space. This is where Kristen Holmes enters the loop. How well did we sleep? How much stress are we carrying? What was our total strain? How prepared is the system to absorb what we've done? ADAPTATION This is where the system changes. Over time, repeated cycles of challenge and recovery create new capacity. PERFORMANCE We begin to see the result. We move differently. Think differently. Learn more efficiently. Handle greater demands. Recover faster. GREATER CAPACITY And this is what makes the loop a loop. Because now tomorrow's starting point may be different from yesterday's. The system has adapted. So we can begin again. The WHOOP wearable device may have started with elite athletes, but optimizing performance isn't only for elite athletes. Any of us can measure our patterns, learn from the feedback, and use that information to build greater capacity. PART 14 — THIS CHANGES HOW I THINK ABOUT PERFORMANCE For most of my life, I thought performance was primarily about effort. Work harder. Try harder. Push harder. And effort still matters. But effort without adaptation can become a dead end. What I'm learning through this phase is that performance is much more dynamic. You need the stimulus. You need the challenge. You need the work. But you also need recovery. Because recovery is what allows the system to absorb the work. And that leads me to an important sentence I want us to remember: The goal isn't to prove how much stress you can tolerate. The goal is to become capable of more over time. That's adaptation. PART 15 — FIVE YEARS LATER, DR. HOLMES'  MESSAGE MEANS SOMETHING DIFFERENT When we first interviewed Kristen Holmes in 2021, the idea that what gets measured gets improved resonated with me immediately. That idea is partly why I bought a wearable device in the first place. I wanted data. I wanted answers. I wanted to improve sleep. But five years later, I think the lesson is bigger than measurement. Measurement itself isn't the goal. The goal is feedback. And feedback only becomes useful when we do something with it. Measure. Write it down somewhere. Observe what's happening month to month and year to year. Adjust. Recover. Adapt. Repeat. Measurement closes the learning/performance loop. That's why Dr. Holmes' work was worth revisiting here in Phase 3. Not simply because she studies recovery. But because measurement gives us information about whether the behaviors we repeat are actually creating the changes we want. PRACTICAL APPLICATION — HOW TO USE THIS THIS WEEK So let's make this practical. You do not need WHOOP. You do not need a wearable. You don't need complicated equipment. You simply need to start paying attention. Identify your current stimulus. What are you asking your body and brain to adapt to right now? Maybe it's: exercise strength training a new learning goal a demanding work schedule stress adapting to intensive heat in your new sauna Know what you're asking the system to do. Identify your recovery. Ask: How am I sleeping? How am I managing stress? Am I giving myself enough downtime? How do I feel the day after harder efforts? What patterns do I notice? Watch the relationship between effort and recovery. Does more effort always give you better results? Or is there a point where more becomes counterproductive? Find your gap. What is your weakest link right now? Don't try to fix everything. Start there. Look for evidence of adaptation. Ask yourself: Am I becoming more capable? Can I handle something today that used to be difficult? Am I recovering faster? Am I stronger? More focused? More resilient? If the answer is yes, your loop is working. REVIEW AND CONCLUSION To review and conclude this week's episode 405,  let's bring this episode together. We brought Dr. Kristen Holmes back into our roadmap intentionally. In Phase 1: Regulation and Safety, Dr. Holmes helped us understand recovery as readiness. Sleep. HRV. Strain. Stress. Recovery. The question was: Is the system prepared for today? Today, in Phase 3: Movement, Learning and Cognition, we've looked at those same ideas through a different lens. Now the question is: Is the system adapting for tomorrow? That's the progression. Dr. John Ratey helped us understand that movement provides the brain with a powerful stimulus. Kristen Holmes helps us understand that the story doesn't end with the stimulus. We need recovery. Because: Movement provides the stimulus. Recovery allows the adaptation. Adaptation improves performance. Performance builds greater capacity. And then the loop begins again. ONE QUESTION TO TAKE WITH YOU Before you move on with your day, I want you to ask yourself one question: Am I creating more strain…or am I creating more capacity? They are not the same thing. You can push harder without improving. You can work longer without adapting. You can accumulate strain without building capacity. The goal is not simply to do more. The goal is to create a system where you can become more. FINAL TAKEAWAY And this brings us right back to Kristen Holmes's message from 2021: What gets measured gets improved. But today, I would add something to it: What gets measured can be adjusted. What gets adjusted can be repeated (in this new way) And what gets repeated—paired with the right amount of recovery—can become adaptation. That is how capacity grows. And that is where Kristen Holmes fits into Phase 3—not simply as an expert on recovery, but as a critical part of the science of change. And this idea—turning what we measure into meaningful change—is also shaping the larger vision for this podcast. At the start of this episode, we mentioned I'm developing a companion workbook called Journey of the Mind—a practical guide designed to help us move beyond simply listening to these ideas and begin applying them in our own lives. The workbook will guide us through five steps to apply what we have covered on this podcast. Understand. Reflect. Apply. Measure. Become More. With each episode we've covered. And this workbook began with an unexpected spark of inspiration. So, I want to offer one quiet acknowledgment: To the person who quietly helped illuminate this path for me—thank you. Sometimes, the people who influence the direction of our lives may never fully realize what their presence helped awaken. My vision from that the spark of inspiration I received will travel through this work and reach you listening—inspiring you to move forward on your own path and create a life that is more intentional, meaningful, and fulfilling than the one you knew before. Because inspiration doesn't end with the person who first awakens it. It moves through us. And when we act on it, one spark can grow into something that serves many others—far beyond what either person could have created individually. We'll explore the transformative power of human connection more deeply in Phase 4. Then, in Phase 5, we'll examine how connection, meaning, and contribution can become something that continues growing beyond us. But until then, we'll continue building this journey—one insight, one application, and one measurable change at a time. COMING NEXT Before we move on to Dr. John Medina and the next part of the Movement Loop, we'll cover our next Bonus Episode and show you what adaptation can actually look like in real life. In Bonus EP 3, I'm going to take you inside one of the clearest changes I've seen in my own data over the past several years: my resting heart rate. We'll look at where it started, how it changed, what may have contributed to that change, and why resting heart rate can become a useful window into how the body is adapting over time. Because this is really what Phase 3 is about. Not simply moving more. Not simply collecting data. But asking: Is what I'm doing actually changing my capacity? Then, for EP 406 we'll return to the research of Dr. John Medina and explore the next critical link in the Movement Loop: Attention. Because movement can activate the brain—but activation alone doesn't guarantee learning. The brain must first notice what matters. It must direct its attention. Hold that attention long enough to encode new information. And return to that information if it is going to become something we can remember and use. Dr. Ratey helped us understand how movement prepares the brain. Dr. Kristen Holmes helped us understand how recovery allows the brain and body to adapt. And Dr. Medina will help us understand what happens between those two points: How does an activated brain turn experience into learning? Because movement may open the door— but attention determines what enters and stays behind that door. And we'll reinforce one of the central ideas of this journey: What we repeatedly do shapes who we become. The question is: Are those repeated actions expanding our capacity and moving us toward our highest level of performance—or quietly holding us back? That's where we'll turn next as we continue building the Movement Loop. I'll see you next time. EP 405 — KEY TAKEAWAYS ✔ Why Kristen Holmes belongs in both Phase 1 and Phase 3 ✔ The difference between recovery for readiness and recovery for adaptation ✔ Why movement alone does not create improvement ✔ The relationship between stimulus → recovery → adaptation → greater capacity ✔ Why the goal is not maximum strain, but the right dose of strain ✔ How recovery completes the Movement Loop ✔ Why your weakest link can change as you improve ✔ How measurement provides feedback for better decisions ✔ Why downtime is part of the performance process ✔ The difference between accumulating strain and building capacity THE MOVEMENT LOOP Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity → Repeat Remember: Movement provides the stimulus. Recovery allows the adaptation. The goal isn't maximum strain. The goal is greater capacity. RESOURCES: Watch the full interview from 2021 here https://www.youtube.com/watch?v=TOgivjYhhW8 CLIP 1 Dr. Kristen Holmes https://www.youtube.com/shorts/Lg7FiWJKZc4 Phase 1: Regulation & Safety The Foundation Core Question: Is the nervous system safe enough to learn? Everything begins with regulation. Before we can focus, learn, lead, or perform, the brain first asks one fundamental question: Am I safe? Throughout Phase 1, our guests showed us that regulation isn't simply about reducing stress—it's about creating the biological conditions that allow the brain to learn, adapt, and thrive. Together we explored: Baland Jalal – how sleep, curiosity, imagination, and creativity prepare the brain for learning. https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/ Dr. Bruce Perry – why regulation, rhythm, and relationships form the foundation of every healthy nervous system.  https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/ Dr. Sui Wong – how lifestyle medicine and autonomic balance build lifelong brain resilience. https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/ Rohan Dixit – how heart rate variability gives us real-time feedback on our ability to regulate stress. https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/ Dr. Kristen Holmes – how recovery metrics reveal our physiological readiness to perform. https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/ Dr. Antonio Zadra – how sleep and dreaming consolidate memories, regulate emotions, and generate insight. https://andreasamadi.podbean.com/e/when-brains-dream-how-sleep-integrates-emotion-insight-and-creativity/ Together these conversations taught us that sleep and stress regulation aren't optional—they're the operating system that allows every higher brain function to work. Phase 2: Motivation & Neurochemistry The Direction Core Question: What moves us into action? Once the brain feels safe, it becomes ready to pursue goals. In Phase 2, we explored the internal chemistry that transforms intention into action. Our experts helped us understand that sustainable motivation isn't about willpower—it's about aligning our beliefs, thoughts, attention, energy, and movement. Together we discovered: Bob Proctor — our beliefs determine the direction of our lives. https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/ Dr. Carolyn Leaf — our thinking literally changes our brain chemistry. https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/ Dr. John Medina — attention determines what the brain encodes and remembers. https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation Dr. Anna Lembke- Dopamine, Motivation and Why the Brain Repeats Behavior https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/ Dr. Friederike Fabritius — managing our energy allows high performance to become sustainable. https://andreasamadi.podbean.com/e/fun-fear-focus-closing-the-motivation-loop/ Dr. Chuck Hillman & Paul Zientarski — movement activates the brain, preparing it to learn. https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/ By the end of Phase 2, we introduced what became The Motivation Loop, showing how beliefs influence thoughts, thoughts influence actions, actions create results, and results reinforce future beliefs. Phase 3: Movement, Learning & Human Performance The Transformation Core Question: How does movement change the brain—and how does recovery transform that change into performance? Now we're taking the next step. Phase 3 builds on everything we've learned so far. If Phase 1 created a regulated nervous system... If Phase 2 created motivation and direction... Phase 3 explains how the brain and body actually become stronger. Together we've explored this process through conversations with: Dr. Chuck Hillman & Paul Zientarski — why movement activates the brain before learning. https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/ Dr. John Ratey — how exercise builds a healthier, younger brain. https://andreasamadi.podbean.com/e/movement-matters-how-every-move-rewires-the-brain/ Dr. Kristen Holmes — why recovery determines adaptation and readiness. Dr. John Medina — how attention transforms movement into lasting learning. Jason Whitrock — how metabolism and cellular energy fuel long-term performance. WHERE WE ARE GOING NEXT Phase 4 — Connection, Emotion & Social Intelligence The Human System Core Question: How do we thrive with other people? The brain didn't evolve in isolation—it evolved through relationships. In Phase 4, we'll explore emotional intelligence, empathy, communication, trust, leadership, and psychological safety to understand how our relationships shape learning, well-being, and performance. Phase 5 — Integration & Human Performance The Complete System Core Question: How do all the systems work together? In our final phase, we'll bring everything together—regulation, motivation, movement, emotion, relationships, learning, and recovery—into one integrated framework. We'll discover how these systems work together to create measurable improvements in our well-being, achievement, leadership, productivity, and results. REFERENCES: [i] A Neurologist Looks at Mind and Brain, published October 1, 2003, by Phirose Hansotia.   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristen Holmes “Unlocking a Better You: Measuring Sleep, Recovery and Strain.”  https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 390 https://andreasamadi.podbean.com/e/what-gets-measured-gets-improved-sleep-recovery-peak-performance/   [iv]Neuroscience Meets Social and Emotional Learning Podcast BONUS EP 2 https://andreasamadi.podbean.com/e/find-the-gap-how-recovery-unlocks-predictable-performance                      

With cold and flu season approaching, Dr. Barrett looks back on COVID-19 with a few years of hindsight, covering the shifting public health guidance, natural immunity, and how metabolic health shaped outcomes during the pandemic. He shares his perspective on vaccine risk conversations and informed consent, then pivots to practical, actionable steps for building a resilient immune system heading into this fall and winter: chiropractic care, vitamin D, sleep, whole foods, sunlight, and targeted supplementation.. . . Watch the episode on YouTube here! Click here to view the episode transcript! Podcast Team Dr. Barrett Deubert - Host Grant Crenshaw - Editor (00:00) - Intro: Revisiting COVID-19 (03:47) - Public Health Communication (06:19) - Natural Immunity (07:01) - Viral Origins (08:59) - Vaccine Safety & Informed Consent (11:19) - Metabolic Health (12:34) - Building Immune Resilience (15:09) - Supplements & Cautions (17:05) - Closing Thoughts DISCLAIMERThis content is strictly the opinion of Dr. Barrett Deubert and is for informational and educational purposes only. It is not intended to provide medical advice or to replace medical advice or treatment from a physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding health questions and concerns. Neither Dr. Deubert nor the Real Health Co. takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All audience members, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

A listener has been carrying around a hilarious family secret for years. What everyone believed was a shocking late-night burglary turned out to be something no one saw coming—and the confession leaves the hosts asking one question: How did this go on for so long? You'll have to hear the full story to find out why this prank spiraled way beyond what anyone expected. The juiciest, most outrageous confession podcast from The Jubal Show! It's the Jubal Show's Dirty Little Secret! Listeners spill their wildest, weirdest, and most scandalous secrets anonymously—no judgment, just pure entertainment. From shocking revelations to hilarious mishaps, you never know what you'll hear next! Hosted by Jubal Fresh and the team, every episode is packed with jaw-dropping confessions, witty reactions, and unexpected twists. Got a secret? Share it with us… we promise we won’t tell!➡︎ Get on The Jubal Show with your story - https://thejubalshow.com This is just a tiny piece of The Jubal Show. You can find every podcast we have, including the full show every weekday right here…➡︎ https://thejubalshow.com/podcasts The Jubal Show is everywhere, and also these places: Website ➡︎ https://thejubalshow.com Instagram ➡︎ https://instagram.com/thejubalshow X/Twitter ➡︎ https://twitter.com/thejubalshow Tiktok ➡︎ https://www.tiktok.com/@the.jubal.show Facebook ➡︎ https://facebook.com/thejubalshow YouTube ➡︎ https://www.youtube.com/@JubalFresh Support the show: https://the-jubal-show.beehiiv.com/subscribeSee omnystudio.com/listener for privacy information.

Five years ago this month, Haitian President Jovenel Moïse was assassinated inside his own home by a group of foreign mercenaries. His wife survived. The president's phone disappeared. Prosecutors were threatened. And, five years later, no one has been brought to trial in Haiti. In this conversation, journalist Macollvie J. Neel takes listeners back to the night of July 7, 2021, explains what investigators believe happened inside the president's home, and examines why the assassination remains one of the most consequential—and unresolved—political crimes in the Western Hemisphere. The conversation also explores the political vacuum left behind, the international investigation that continues in U.S. courts, and why understanding the events of that night is essential to understanding Haiti today. For more on this story, see Macollvie J. Neel's reporting for The Haitian Times, linked below. After midnight in Pèlerin —The killing of Haiti's president, the suspects scattered across borders, the convicted — and a justice system that still cannot find his phone. ‘Don't panic, mobilize instead,' Haitian leaders urge after TPS ruling Temporary Protected Status (TPS): What Haitians Need to KnowReporting, guidance and verified resources from The Haitian Times Learn more about your ad choices. Visit megaphone.fm/adchoices

Twenty-five years ago, on a clear Tuesday morning in September, the world changed in the span of 102 minutes. This week on Investigation Insiders, Forhad sits down with Wesley Wong, who retired from the FBI as a Senior Executive after a thirty-year career as a Special Agent — including leading the Bureau's Technical and National Security Branches in New York and investigating Organized Crime, Counter-Intelligence, and Counter-Terrorism matters. On September 11, 2001, Wes was the FBI's on-scene commander at Ground Zero, and in the attack's aftermath he stood up the Bureau's largest-ever Fusion Center.Since leaving the Bureau, Wes has held senior business development roles at Acxiom, EDS, and Boeing Defense, and today serves as a Senior Advisor to U.S. Special Operations Command at MacDill Air Force Base and a Senior Fellow at the U.S. Air Force Special Operations School.In this candid, unhurried conversation, Wes walks us through the morning minute by minute — what he remembers most, the moments of humanity inside the chaos, the colleagues he lost, and what it feels like to carry this story a quarter-century later. This is a conversation about memory, service, and what time does, and doesn't, heal.Connect and learn more about Wes on Linkedin at: https://www.linkedin.com/in/wesley-wong76/Send your comments and/or questions to info@integrasintel.com. We want to hear from you.Please subscribe to our podcast and follow us on social media: LinkedIn: https://www.linkedin.com/company/integras-intelligence-inc.Facebook: https://www.facebook.com/integrasintelInstagram: https://www.instagram.com/integras_intel/Twitter: https://twitter.com/integrasintelYoutube: https://www.youtube.com/channel/UCIBx0BlZB_u1qolio6LPbsA⁠⁠⁠⁠⁠⁠⁠#security⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#integrasintelligence⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#duediligence⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#privateinvestigators⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#investigationinsiders⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠#privateinvestigations⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#backgroundchecks⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#litigationsupport⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#employmentscreening⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#riskmanagement⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ #executiveprotection⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠#securityassessment⁠⁠ 

This sermon examines Joshua 14 to illustrate the enduring nature of faith through the life of Caleb, who waited forty-five years for God's promise. The sermon emphasizes that true faith is not merely an initial act of belief but a sustained perseverance through long delays and hardships. By highlighting Caleb's unwavering trust in God's word despite the consequences of Israel's rebellion, the message encourages believers to rely on God's preservation rather than their own strength. The text challenges the church to value older saints as witnesses to God's faithfulness and to honor them with practical care. Ultimately, the sermon points to Christ as the superior mediator who secures an eternal inheritance for all who trust in His finished work.

This sermon examines Joshua 14 to illustrate the enduring nature of faith through the life of Caleb, who waited forty-five years for God's promise. The sermon emphasizes that true faith is not merely an initial act of belief but a sustained perseverance through long delays and hardships. By highlighting Caleb's unwavering trust in God's word despite the consequences of Israel's rebellion, the message encourages believers to rely on God's preservation rather than their own strength. The text challenges the church to value older saints as witnesses to God's faithfulness and to honor them with practical care. Ultimately, the sermon points to Christ as the superior mediator who secures an eternal inheritance for all who trust in His finished work.

On his 25th wedding anniversary, Jeff tucks his daughter Micah into bed and tells her a fairy tale — except this one is true. It's the story of how he met her mother. In this episode, that story unfolds: a freshman art history class in 1988, a late entrance, a grapefruit, and instant infatuation. Jeff traces 25 years of courtship, marriage, and three daughters through fable, wit, and unvarnished tenderness, closing on a wish Micah won't fully understand until she's older. This is the fourth episode of Diaries of a Dance Dad, an audio memoir series in Jeff's own words. It spans the full arc of parenthood: the inhale of birth and early chaos, the grind of no sleep and travel with kids, the gut-punches of failure, and the slow exhale of letting go. Order Diaries of a Dance Dad audiobook & hear the tales that bookend my paternal journey from cradle to empty nestdom at onecommune.com/dancedad This episode was made possible by: CocoaVia:. Use code COMMUNE2026 for 25% off at CocoaVia.com Stripes: Visit ⁠⁠stripesbeauty.com⁠⁠ and use the code COMMUNE20 for 20% off our entire product line. LMNT: Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at ⁠⁠drinklmnt.com/commune⁠⁠. Vivobarefoot: Try Vivobarefoot risk-free with a 100-day return guarantee, and get 25% off your order at ⁠⁠vivobarefoot.com/commune⁠⁠. Stemregen: Get 20% off your first order at stemregen.co/commune with the code COMMUNEPOD

Don't Imbibe the Kool-Aid with Kim Kennedy – Pelosi admits the National Guard should have been there. There were 247 FBI agents there, and they described themselves as “pawns.” Documents that would exonerate are still being withheld. Rep. Loudermilk found that over 100 encrypted messages were deleted before Republicans took the House majority in 2023. A judge has ruled that...

Can we build new relationships with death?Does the pain lessens after 5 years?Has time gone by fast? slow?Sharing these reflections and more after 5 years.If you wish to support the podcast by donating, please click thePayPal link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://bit.ly/PayPal-Souloist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ andThank You for your generosity.Find us on: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FaceBook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Linkedin⁠⁠⁠ 

This week, we're taking another look at Returnal five years later. Join us as we give you our updated thoughts, and talk about everything we love about this incredible game five years on!Timestamps:00:00:00 - Intro00:03:30 - Returnal Review: 5 years later00:58:00 - Outro Remember to follow us on twitter at @hotgamersonly and subscribe to our youtube channel for the video version at youtube.com/hotgamersonly. You can also follow the boys on twitter or bluesky: Ethan @ChaoticAether, Hunter @ReaperHunter23 and Kyle @KDavisSRL.Be sure to also follow us on your favorite podcast service and we greatly appreciate anyone who leaves a review!

Five years after Summer Moon-Utah Wells vanished from her home in Hawkins County, Tennessee, this case still remains unsolved. In this episode, we'll take a fresh look at what the Summer Wells investigation is really about, what has actually happened in the last year, and what the strongest theories look like when you peel back the rumors, focus on the evidence and evaluate search science, child behavior, and investigative protocols. The Tennessee Bureau of Investigation says the case remains active, the AMBER Alert remains active, and investigators are still working alongside the FBI and the Hawkins County Sheriff's Office. They have also made clear that there is still no publicly identified evidence of abduction but they are making it clear that they have not ruled out any possibility. Let's walk through four major questions. First, what the Summer Wells investigation is really about. Second, what the main theories look like after five years, including abduction, trafficking, murder, accident or even natural causes death. Third, what search and rescue research says about how a five-year-old child can move, hide, become quiet, get disoriented, and remain hard to find even in an aggressive search. Fourth, what we can reasonably learn, and not overclaim, from watching Don Wells and Candus Bly over time, including the pressure of losing their other children to the state, the later reporting that they signed over rights to their boys, and the way grief, public suspicion, and repeated scrutiny can harden a family into a defensive posture. #SummerWells #SummerMoonUtahWells #FindSummerWells #DonWells #CandusBly #RonnieLawson #HawkinsCountySheriff #TBI #TennesseeBureauOfInvestigation #FBI #NCMEC #MissingChild #BeechCreek #Rogersville #TrueCrime #ProfilingEvil #GIS #Mapping #CrimeMapping #Esri #SearchandRescue========================================CrimeCon Discount Code: https://crimecon.regfox.com/cctw3ntys1x (In Voucher/Coupon area, enter: PROFILINGEVIL========================================https://gamutpodcasts.com/show/gardensofevilinsidethezionsocietycult/========================================20% OFF Newspapers.comhttps://www.newspapers.com/go/podcast/?ref=profilingevil?xid=8877&utm_source=ProfilingEvilPodcast&utm_medium=podcst&utm_campaign=ProfilingEvil26========================================Email your questions to: ProfilingEvil@gmail.com========================================

It's been five years since cannabis was legalized in New York. How is the industry doing, and how has legalization reshaped the city, the justice system, and the lifestyles of New Yorkers? Ashley Southall, a reporter for the New York Times who covers weed legalization, checks in on the state of marijuana in NYC. Plus, listeners share their thoughts and opinions on legalization. Photo by Deb Cohn-Orbach/UCG/Universal Images Group via Getty Images

Maricris Drouaillet stood in a Chula Vista courtroom on January 28, 2026, and told Judge Enrique Camarena that her parents wake up every morning still waiting for justice for their daughter. She begged him not to grant another continuance. The defense cited personal family losses. The judge granted it. Again.This is Episode 5 of a five-part Hidden Killers series on the Larry Millete case. It covers every delay between the October 2021 arrest and the current trial date of May 11, 2026 — the competency freeze, the financial disputes, the defense team change, the venue change denial, and the chain of postponements that has pushed this case past the five-year mark without a single juror being seated.The therapy records from Maya's marriage counselor have finally been ordered released — unlocked by the five-year presumption-of-death threshold. Larry has told a reporter he will not accept a plea deal. The prosecution is ready. The family is ready. The evidence has been waiting in boxes since 2023.The system isn't broken in the way people usually mean. Every individual component is working as designed. The result just looks a lot like the opposite of justice. May 11. If it holds.Join Our SubStack For AD-FREE ADVANCE EPISODES & EXTRAS!: https://hiddenkillers.substack.com/Want to comment and watch this podcast as a video? Check out our YouTube Channel. https://www.youtube.com/channel/UC8-vxmbhTxxG10sO1izODJg?sub_confirmation=1Instagram https://www.instagram.com/hiddenkillerspod/Facebook https://www.facebook.com/hiddenkillerspod/Tik-Tok https://www.tiktok.com/@hiddenkillerspodX Twitter https://x.com/TrueCrimePodThis publication contains commentary and opinion based on publicly available information. All individuals are presumed innocent until proven guilty in a court of law. Nothing published here should be taken as a statement of fact, health or legal advice.#LarryMillete #MayaMillete #HiddenKillers #TrueCrime #JusticeDelayed #NoBodyCase #MurderTrial #ChulaVista #May2026Trial #TrueCrimePodcast

Joined on this episode by the one and only Brian Brush (CRUSH) and you better be ready, because we're diving deep into rescue data. He's coming on to release and discuss the initial findings from the 2026 rescue count. We compare it to the 2021 project and what trends we can quantify, and what trends we are seeing over the last five years.With over 500 structure fire incidents across the U.S. in the first 90 days of 2026 where a civilian rescue was made. That's 5.6 structure fire incidents per day involving a rescue, roughly one every 4 hours and 16 minutes. Nearly 1,000 civilians rescued from those incidents. An average of 1.9 victims per fire where a rescue occurs. Roughly 11 Americans rescued by firefighters every single day. The data is already telling a powerful story!We also talk Fire Engineering and FDIC with the big show right around the corner. And of course, talking to Crush always needs to include what is going on at his department and the culture of live fire and training that they have built.The audience as always brought the great questions... which is what makes the Scrap the absolute best!!!Share this everywhere!!!

In today's pod we go back and grade picks 17-32 from the 2021 NFL Draft! I hope you enjoy!   TWITTER: https://mobile.twitter.com/FBallAnalysisYT     Welcome to the Football Analysis Podcast! Subscribe for all NFL related content! Please drop 5 star rating if you enjoyed the pod as all support is very much appreciated! Thanks for listening!   #nfl #nflfootball #football #nfldraft   Support Us By Supporting Our Sponsors!   Save 55% on your first box of The Pets Table, PLUS 10% off your next 2 boxes with code ANALYSIS55 at https://bit.ly/4qDpHWG   Protect your family with life insurance from Ethos. Get up to $3 million in coverage in as little as 10 minutes at https://ethos.com/GFB. Application times may vary. Rates may vary.   Use code GFB50 to get $50 off plus free shipping on your first Good Chop box at https://bit.ly/4qoTeUX!     Arena Club: 20% off your first Slab Pack or card purchase by going to https://arenaclub.com/GFB and use code GFB.    Bear Mattress: Click here https://bearmattress.com/analysis and use analysis to get 40% off your mattress + 2 free pillows. Offers are subject to change.   Gametime: Download the Gametime app (https://gametime.co/) and redeem code ANALYSIS for $20 off your first purchase (terms apply)  

WBZ NewsRadio's Chaiel Schaffel reports. See omnystudio.com/listener for privacy information.

Today marks 5 years since I left a toxic & abusive relationship, and even though I've moved on, some things still hit hard.In this episode, I get real about what it actually takes to close a cycle, let go of someone who once meant everything, and finally make peace with the past.I share the lessons I learned the hard way, the resistance I faced in ending that chapter, and the ways I realized I was holding myself back without even knowing it. I talk about:Why closure isn't something they give you, it's something you claim for yourselfThe resistance we feel when ending a relationship that shaped usHow I stopped blocking my own growth and learned to trust myselfWhy letting go and forgiving yourself is the real power move If you've ever left someone behind but still feel tied to the past, or if you're wondering how long it really takes to heal, this episode is for you.By the end, you'll hear why moving on isn't about forgetting, it's about understanding yourself and reclaiming your life on your own terms.Check out my dating episode, as mentioned.Resources:✔️Feeling stuck? Explore therapy when you need it. Receive 10% off your 1st month with my sponsored link✔️Looking for support on your healing journey? Learn how to work with me✔️Get your free copy of The Thrive Guide + the Self Love Blueprint✔️Share this podcast & leave a rating + review on Apple.✔️Follow me on Instagram, Threads, TikTok, Facebook, & YouTube!✔️Interested in being a sponsor of the show? Send me an inquiry

In this deeply personal episode, Jen Delvaux reflects on her journey five years after her breast cancer diagnosis. She shares her experiences of fear, loss of control, and the transformative power of healing. Through her story, she emphasizes the importance of gratitude, embracing change, and finding joy in life after cancer. Jen encourages listeners to trust their journey and highlights the significance of spirituality in overcoming fear and finding purpose. Takeaways Five years ago, my life split into before and after. I learned that strength doesn't always look like bravery. None of my biggest fears came true the way I imagined. I started gaining more confidence and feeling in control. Cancer didn't end my life; it awakened it. I became way more present and grateful. You will feel joy again after cancer. Healing is not just physical; it's emotional and spiritual. I had to become more spiritual to trust the journey. There is so much life waiting for you on the other side of fear. ___________________________________________________________________________

TW: grief, loss, suicideFive years later and we made it to a pretty big milestone. Proud to join the 8% of Latinas to hold a graduate degree. Getting here came with a lot of emotions. Thank you for being here

For years now on Know Your Enemy, we've taken the January 6, 2021 insurrection as a glimpse of Trumpism unbound—not a few naive Q-anon types and tourists bumbling around, and not an excuse to be blackmailed into voting for Democrats, but a violent prelude to what a second Trump term would be like, a judgment that, sadly, has been entirely vindicated. One reason we've taken this perspective is Robert Draper's exceptionally insightful reporting from the Capitol that day and the days that followed, beginning with being in the Capitol on January 6 and seeing first hand the MAGA mob's unfolding violence, then following figures like Marjorie Taylor Greene, Paul Gosar, Kevin McCarthy, and others who followed Dear Leader's coattails to power, offering fascinating portraits of the menagerie of conspiracy theorists, liars, and frauds at the center of power in Trump's Washington. We discuss what Draper experienced on January and what he's learned since about the motivations behind, and meaning, of the riot, then ask him about Greene, Nick Fuentes, and Charlie Kirk, all of whom he's profiled in the last year.Sources:Robert Draper, Weapons of Mass Delusion: When the Republican Party Lost Its Mind (2022)— To Start a War: How the Bush Administration Took America into Iraq (2020)— When the Tea Party Comes to Town: Inside the U.S. House of Representatives' Most Combative, Dysfunctional, and Infuriating Term in Modern History (2012)— Dead Certain: The Presidency of George W. Bush (2007)— "'I Was Just So Naïve': Inside Marjorie Taylor Greene's Break With Trump," New York Times Magazine, Dec 29, 2026— "Once He Was 'Just Asking Questions.' Now Tucker Carlson Is the Question," New York Times Magazine, Nov 15, 2025— "Nick Fuentes: A White Nationalist Problem for the Right," New York Times Magazine, Sept 9, 2025— "How Charlie Kirk Became the Youth Whisperer of the American Right," New York Times Magazine, Feb 10, 2025And please check out KYE's own Will Epstein's new record, "Yeah, Mostly." ...and don't forget to subscribe to Know Your Enemy on Patreon for access to all of our bonus episodes!

Episode 5051: What Comes Next For Venezuela; Remembering J6 Five Years Later

The family of Maya Millete is breaking their silence, five years after the Chula Vista mother of three, vanished.

We replayed some audio from an earlier interview with Arnie Carlson regarding Tim Walz and Donald Trump. Then we reflect on where we are currently in the five years since January 6th, 2021 and the chaos that ensued that day!

Charlie fought for years to vindicate the MAGA patriots who were fired, terrorized, arrested, and even imprisoned because they showed their support for Donald Trump on January 6. Now, today marks the first anniversary of that day where J6 participants can live without fear and disgrace. Ben Bergquam joins J6 commemorations from the nation's capital. Then, Sen. Ron Johnson discusses his reasons for abolishing the filibuster, the nation's spending addiction, and the newly-curtailed vaccine schedule courtesy of RFK Jr. Watch every episode ad-free on members.charliekirk.com! Get new merch at charliekirkstore.com!Support the show: http://www.charliekirk.com/supportSee omnystudio.com/listener for privacy information.

Five years ago, a mob attacked the United States Capitol as lawmakers were working to certify the results of the 2020 presidential election.  NPR's investigations team has been cataloging and maintaining an archive of documents, videos & court testimony related to the insurrection. We take a look at the aftermath of the events, including how President Trump and his allies are trying to rewrite the history of what happened.Listen to NPR's investigation into what happened on Jan. 6, 2021.This episode: senior White House correspondent Tamara Keith, national justice correspondent Carrie Johnson, and investigative correspondent Tom Dreisbach.This podcast was produced by Casey Morell and Bria Suggs, and edited by Rachel Baye.Our executive producer is Muthoni Muturi.Listen to every episode of the NPR Politics Podcast sponsor-free, unlock access to bonus episodes with more from the NPR Politics team, and support public media when you sign up for The NPR Politics Podcast+ at plus.npr.org/politics.Learn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

Today marks the fifth anniversary of the January 6th insurrection. Steve Schmidt revisits the attack and urges Americans to reclaim the constitutional ground that has been lost since. Today's Merch: The Warning Hathttps://thewarningwithsteveschmidt.com/products/warning-hat-2 SUBSCRIBE for more and follow me here:Substack: https://steveschmidt.substack.com/subscribeStore: https://thewarningwithsteveschmidt.com/Bluesky: https://bsky.app/profile/thewarningses.bsky.socialFacebook: https://www.facebook.com/SteveSchmidtSES/TikTok: https://www.tiktok.com/@thewarningsesInstagram: https://www.instagram.com/thewarningses/X: https://x.com/SteveSchmidtSESSee omnystudio.com/listener for privacy information.

Five years ago today, a violent mob broke into the U.S. Capitol in an attempt to halt the certification of the 2020 presidential election results. Mary Clare Jalonick, a reporter for the Associated Press, discusses her new book, an oral history of January 6th, titled Storm at the Capitol: An Oral History of January 6th, and listeners share their memories and thoughts on the event.

Robert Pape is a professor of political science at the University of Chicago and director of the Chicago Project on Security and Threats. He is a leading expert on political violence, terrorism, and democratic stability, and has conducted extensive research on the January 6 defendants.Michael van der Veen is a Philadelphia-based trial attorney who served as lead defense counsel for President Donald Trump during his second impeachment trial. He has also represented multiple defendants charged in connection with January 6.William J. Brennan is a veteran criminal defense attorney with decades of experience handling complex federal cases. He has represented several January 6 defendants and frequently speaks on issues of criminal justice and prosecutorial overreach. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

January 6th, 2021, is one date that Americans will always remember. A protest broke out at the US Capitol after a rally combating the 2020 election results.  Greg and Holly reflect on the event and discuss where we are today.

SLC's First-Majority Women Council Can the US Rebuild Venezuela's Energy Infrastructure? Trump’s ‘Donroe Doctrine’ and the Maduro Arrest The Latest US House Shake-up Senate President Stuart Adams Faces Three Republican Challengers CDC Changes Childhood Vaccine Schedule, Reduces Recommended Vaccines Ogden's First Veterans Treatment Court January 6th Capitol Riots, Five Years Later Prisoner of War or Defendant? Maduro’s Message One Third of Christmas Tree Fires Happen in January

Charlie fought for years to vindicate the MAGA patriots who were fired, terrorized, arrested, and even imprisoned because they showed their support for Donald Trump on January 6. Now, today marks the first anniversary of that day where J6 participants can live without fear and disgrace. Ben Bergquam joins J6 commemorations from the nation's capital. Then, Sen. Ron Johnson discusses his reasons for abolishing the filibuster, the nation's spending addiction, and the newly-curtailed vaccine schedule courtesy of RFK Jr. Watch every episode ad-free on members.charliekirk.com! Get new merch at charliekirkstore.com!Support the show: http://www.charliekirk.com/supportSee omnystudio.com/listener for privacy information.

Today marks 5 years since insurrectionists took to Capitol Hill in Washington, DC, to riot at the word of out-going President Donald Trump. The attack claimed the lives of five people, including a sixth who was shot by police. More than 100 officers were injured. On the first day of his second presidential term, Trump pardoned more than 1500 people in connection to the attack.Five years later, the Trump Administration carries on as it grapples with internal conflict, Epstein revelations, and a newly-sparked takeover of Venezuela. Host Caryn Ceolin speaks to Aaron Ettinger, political science professor at Carleton University to discuss how January 6th 2021 has shaped the identity of American politics, and how cracks within the MAGA movement continue to develop. We love feedback at The Big Story, as well as suggestions for future episodes. You can find us:Through email at hello@thebigstorypodcast.ca Or @thebigstoryfpn on Twitter

Five years after the deadly Jan. 6 attack on the U.S. Capitol, House Democrats are sounding alarms about ongoing threats to democracy. They point to pardons, election interference concerns, and unprecedented rhetoric as warning signs. Subscribe to our newsletter to stay informed with the latest news from a leading Black-owned & controlled media company: https://aurn.com/newsletter Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Five years after the deadly Jan. 6 attack on the U.S. Capitol, House Democrats are sounding alarms about ongoing threats to democracy. They point to pardons, election interference concerns, and unprecedented rhetoric as warning signs. Subscribe to our newsletter to stay informed with the latest news from a leading Black-owned & controlled media company: https://aurn.com/newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

The RUNDOWN S6 E1: Remembering J6, Five Years LaterPlease Support Our Sponsors:HITMAN INDUSTRIES - Visit them at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.hitmanindustries.net/⁠⁠⁠⁠THE CALIFORNIA REPUBLICAN ASSEMBLY - Visit them at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://cragop.org/⁠USCOMBATGEAR.COM⁠⁠⁠ - Visit them at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.uscombatgear.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HAWG HOLSTERS - Visit them at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.hawgholsters.com/

City managers Alex Campbell of Talent and Eric Swanson of Phoenix, join the Exchange.

Five years later

Nearly five years after pipe bombs were planted outside the DNC and RNC headquarters on the eve of the Jan. 6 Capitol riot, federal authorities have arrested Brian Cole of Virginia as the prime suspect. Attorney General Pam Bondi announced charges related to the use of an explosive device, with more possible as the investigation continues. Subscribe to our newsletter to stay informed with the latest news from a leading Black-owned & controlled media company: https://aurn.com/newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

Nearly five years after pipe bombs were planted outside the DNC and RNC headquarters on the eve of the Jan. 6 Capitol riot, federal authorities have arrested Brian Cole of Virginia as the prime suspect. Attorney General Pam Bondi announced charges related to the use of an explosive device, with more possible as the investigation continues. Subscribe to our newsletter to stay informed with the latest news from a leading Black-owned & controlled media company: https://aurn.com/newsletter Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Happy 5 years! Time flies when you're watching bad football.

Five years after appearing on the very first episode of The Best of LKN Podcast, Mike Ratnofsky of CrossFit Cornelius returns to share how his business and community have evolved. Since that podcast in 2020, C2 has transformed from a fitness studio focused on survival into a purpose-driven operation with clear systems, stronger leadership, and an even deeper connection to its members.Mike discusses stepping back from daily coaching to focus on strategy while longtime coach Robert Yates now leads as General Manager. The gym's popular HybridFit program continues to thrive, offering a welcoming, 45-minute option alongside traditional CrossFit classes. New initiatives include individualized nutrition coaching built around the advanced Evolt 360 body-composition scanner and a six-week challenge that pairs fitness, nutrition, and accountability in a sustainable way.Listeners also hear about Strength Lab, a new strength-based program for women navigating peri- and menopause, developed in partnership with Renew Health & Wellness in Cornelius. The program blends strength training, holistic wellness, and hormone support in a practical, empowering way.At its core, C2 remains focused on relationships over contracts, personal growth over perfection, and creating an environment where every member feels known. Enjoy catching up with Mike in this episode!Learn more or book a free consultation at crossfitcornelius.com.---------------------------------------------------------------------------------------Lake Norman's #1 Podcast & Email NewsletterThe Best of LKNhttps://thebestoflkn.com/Hosted by:Jeff Hammwww.lknreal.comSupport the show

A listener and her partner got married in COVID and promised each other they'd eventually have a wedding. Now it's five years later and she's not sure she wants to still do it.

A listener and her partner got married in COVID and promised each other they'd eventually have a wedding. Now it's five years later and she's not sure she wants to still do it.

A listener and her partner got married in COVID and promised each other they'd eventually have a wedding. Now it's five years later and she's not sure she wants to still do it.See omnystudio.com/listener for privacy information.

After nearly twenty-three years behind bars, Curtis Flowers was freed, in part due to In the Dark's reporting. Now he's back in Winona, Mississippi, where his saga began. What brought him home, and how is he doing? We visited him to find out. New Yorker subscribers get new In the Dark episodes early and ad-free. Subscribe today at newyorker.com/dark. In the Dark has merch! Buy hats, T-shirts, and totes at store.newyorker.com.  Learn about your ad choices: dovetail.prx.org/ad-choices

It's been five years since the passing of Eddie Van Halen — one of the most influential and groundbreaking guitarists of all time. In this special episode, radio veteran and musician Keith Roth joins hosts The Vernomatic and Metal Walt to celebrate Eddie's life, music, and legacy. Keith shares his personal experiences meeting Eddie and Van Halen over the years, offering a rare, first-hand look at the man behind the guitar hero. Along the way, Vernomatic and Walt recall their own run-ins with Eddie, swapping stories about the first time they saw Van Halen live, the unforgettable riffs that changed their lives, and the moments that still give them chills today. Many fans also know Keith as the co-host of Rockstrap on the Pantheon Podcast Network, where he and Don Jamieson discuss their love of heavy metal with sports legends. Tonight's conversation taps into that same passion — music, memory, and the spirit that keeps Eddie's influence alive for generations.

History was made five years ago when Israel, the United Arab Emirates and Bahrain sat down together to sign the Abraham Accords, and despite the ongoing war in Gaza, the agreement remains strong. This happened with American leadership pushing negotiations to get Arab nations to embrace peace with Israel. Now, many want to see an expansion of the accords to solidify a larger group of nations who could be partnered in trade and common good. FOX's Eben Brown speaks with Robert Greenway, the former president of the Abraham Accords Institute and Director of the Allison Center for National Security at The Heritage Foundation, who explains the key principles of the accords that have preserved these partnerships. Click Here⁠⁠⁠⁠⁠⁠⁠ To Follow 'The FOX News Rundown: Evening Edition' Learn more about your ad choices. Visit podcastchoices.com/adchoices

Five years after George Floyd's murder sparked nationwide protests, the legacy of that movement is still being written in Minneapolis and America writ large—even as some attempt to erase it. Guest:   Marcia Howard, president of the teacher chapter of Minneapolis Federation of Teachers Brandt Williams, senior editor covering race, class and communities for MPR News.   Want more What Next? Subscribe to Slate Plus to access ad-free listening to the whole What Next family and across all your favorite Slate podcasts. Subscribe today on Apple Podcasts by clicking “Try Free” at the top of our show page. Sign up now at slate.com/whatnextplus to get access wherever you listen. Podcast production by Ethan Oberman, Elena Schwartz, Paige Osburn, Anna Phillips, Madeline Ducharme, Isabel Angell, and Rob Gunther. Learn more about your ad choices. Visit megaphone.fm/adchoices