Podcasts about optional

When did having fun become something you have to earn?In this rerun, Drs. May and Tim Hindmarsh talk about how easily work, responsibility, and the push to be productive can crowd out joy. They explore the trade-offs we make with our time and money, and why the moments that make life feel full are often ordinary ones: laughing together, connecting with someone, or making room for an interest you've missed.It's a conversation about paying attention to what makes you feel alive—and giving it a place in your life now.In this episode:Why fun can fall to the bottom of a busy scheduleThe trade-off between earning more and having time to enjoy lifeFinding joy in everyday momentsRediscovering interests after a difficult seasonMaking room for laughter and connectionListen and connect: Visit BS Free MD · Email doc@bsfreemd.comThis episode is for educational and entertainment purposes and does not constitute medical advice. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

You handle the responsibilities. Keep the commitments. Consider everybody else's needs. But when it comes to something you want?Suddenly, everything is negotiable.We're talking about how easy it is to become optional in your own life—not because you stopped caring about yourself, but because somewhere along the way, you stopped being intentional about including yourself.I'm sharing how I protected my sense of self as a single mom through seemingly small things and intentionally making room for the woman underneath all my responsibilities. Because those things weren't just self-care. They were reminders: I'm still here.We'll also get into why women become so good at talking themselves out of what they want, how constantly putting yourself last can make it harder to even know what you want anymore, and why your wants aren't selfish or frivolous—they're information.Because you don't have to get everything you want.But you do deserve to remain part of the conversation.WE'RE GETTING INTO:How constantly putting yourself last becomes an automatic patternWhy you may tell yourself “no” before anyone else gets the chanceWhy your wants, preferences, and desires matterHow motherhood, caregiving, responsibility, and busy seasons can disconnect you from yourselfHow intentional choices help you reconnect with yourselfTIMESTAMPS:00:00 When You Become Optional02:05 Meet the Negotiators04:16 Life Gets Loud06:55 Identity of Needing Little08:26 We Need New Management12:32 Time Is Decided15:21 Wants Are Information17:54 Put Yourself Back In22:29 Later Is Not Identity24:55 Last Note of EncouragementTHE SELF-LOVE 2-STEP REMIXStep 1 — Consider Yourself: Ask yourself: Where have I become optional in my own life?Step 2 — Be Intentional: Choose one place to become intentional again.Step 3 — YOU Step: Get quiet and ask yourself: What's the next aligned step for me?GET YOUR MCE JOURNAL PROMPTSIf you're realizing it's been a minute since you really asked yourself What do I want? The Main Character Energy Journal Prompts will get you out of the roles you play for everybody else and into an honest conversation with yourself. Not what makes sense. Not what everybody else needs. What do you think? What do you want? What's true for you? → Main Character Energy Journal Prompts:

Send us Fan MailLast night as I record this episode, my oldest son had a football game. The opposing team wiped the floor with us in a 0 to 30 something whooping. The game is down to the final 50 seconds and a kid twice the size of my son tackles late and then pushes him hard into the ground (stepping on his arm and his thigh). A flag was thrown, but this mama wanted more. Let's talk about walking in the Spirit when there is injustice… Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Dr CLINT PHILLIPS - CEO of MEDICI w/ Fong - PPSS#331 - SICKNESS IS OPTIONALInterviewing CEO of MEDICI - Dr. CLINT PHILLIPS. We discuss about traditional vs non-traditional healthcare, preventive living, and WHAT IS SUCCESS LIKE...? Get ready to unlock your PEAK Potential!PLEASE LIKE FOLLOW SUBSCRIBE COMMENT SHARE AND ENJOY!Follow the show on SpotifySubscribe at yourareatv:Or Subscribe to MillionaireFlix TODAY!

Karen Howard is executive director of the Organic & Natural Health Association, former Congressional committee staff member and author of, “Upset is Optional.” She will provide evidence-based guidance on how prevention, nutrition, immune resilience, and lifestyle-based self-care can help reduce health risks when access to conventional preventive care is limited. Drawing on decades of health policy and consumer advocacy experience, she discusses how to navigate a crowded wellness marketplace safely and responsibly.   CONTACT:  Websites: https://www.nutrientpower.org/ https://organicandnatural.org/ https://www.grassrootshealth.net/ https://upsetisoptional.com/ Instagram: https://www.instagram.com/karenhoward1761/?hl=en Facebook: https://www.facebook.com/karen.howard.75641 www.facebook.com/organicandnaturalhealthassociation LinkedIN: https://www.linkedin.com/in/karen-howard/ www.linkedin.com/company/organic-and-natural-health-association  TikTok: https://www.tiktok.com/@on.health  https://www.tiktok.com/@karenhoward857 YouTube: https://www.youtube.com/user/OrgNatHealth X: @OrgNatHealth @KarenIsHealthy

Send us Fan MailWe got notice of the packing/moving company coming in 72 hours, and as you might imagine, my brain started running wild with the list of everything I still needed to do to be ready. Here's how it looks in practical action to take thoughts captive to Christ, renewing your mind. A high level wife is not one who worries about tomorrow nor does she allow overwhelm or anxiety to be her authority. We are women who are rooted and grounded in the love of Christ, anchored in Truth and still. Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Send us Fan MailGod blew my mind today! I wanted to invite you into the process of real-time battle for my mind and how I walked through to receive a double portion from God. You can do this too!  Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Send us Fan MailThis episode is for the wife who is exhausted from trying so hard to walk with the Lord and wants to know how God leads and provides and grows us in real time, uniquely as you are.  Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Send us Fan MailGod paid off $78k in debt when we said yes and obeyed Him in 2014. Now He's doing it again with KY. What could big, bold faith and radical obedience mean for you right now, a year from now, 10 years from now too?  Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Send us Fan MailInstagram put out a new feature called “Instants” and this is how I'm inviting you into DAILY right order as a wife with them. Doing these 3 can radically shift your heart posture, dear wife.  Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Can you be a faithful Christian without being committed to a local church? The very real problem of church hurt raises another difficult question: if a church has deeply wounded you, where do you go from there? Segment 1 •Kevin DeYoung answers the Christian who says, “I don't need to go to church.” • The church is a body, a building, and a bride—why does each picture matter? • Does the Great Commission actually support Christian nationalism? Segment 2 • Church hurt is real—but should it cause you to abandon the local church? • Kevin DeYoung explains why you can't separate Jesus from His body and bride. • Been burned by a church? Here's what to look for when finding a healthy one. Segment 3 • A double-murder case is dismissed because the accused is mentally incompetent—what about justice for the victims? • Transgender procedures for children compared to circumcision. Does that comparison hold up? • What happens when a culture loses a biblical understanding of human value? Segment 4 • Why is Britain teaching asylum seekers that rape and sexual harassment are crimes? • You can impose rules—but can laws create moral people? • How religion shapes culture—and why that should motivate Christians to evangelize. ___ Thanks for listening! Wretched Radio would not be possible without the financial support of our Gospel Partners. If you would like to support Wretched Radio we would be extremely grateful. VISIT https://fortisinstitute.org/donate/ If you are already a Gospel Partner we couldn't be more thankful for you if we tried!

In episode 364 of DCP - Mike, Dennis & James talk about "When Suggestions Become Optional”. As they share their experience, strength & hope with you in their journey of recovery.

In this episode, Jim Kwik explores how the thoughts, habits, and choices we repeat each day shape who we become. He explains why we're always training our brains—whether we're practicing focus or distraction, resilience or avoidance—and how small, intentional actions can strengthen self-trust and create lasting change. Jim also shares why protecting the first moments of your morning matters, how to move beyond the impossible standard of work-life balance, and practical ways to train your attention, regulate your emotions, and create more harmony in your life. Feeling overwhelmed in your life? Check out ⁠⁠Overwhelm is Optional ⁠⁠— a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you'll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. ⁠⁠Sign up here for only $29!⁠ Key Takeaways: How repeated thoughts and behaviors reshape the brain Why we become what we consistently practice How keeping promises to yourself builds confidence and self-trust Why protecting your attention first thing in the morning matters How small daily practices compound into meaningful change Why work-life harmony may be more useful than work-life balance How challenging your brain helps strengthen focus, memory, and creativity Why emotional regulation starts with choosing who you want to be How to structure your day around creating, consuming, and clearing Why progress and self-compassion matter more than perfection For full show notes, ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠! ⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠ is available now! Order your copy today! If you enjoyed this conversation with Jim Kwik, check out these other episodes: The Three Levers of Change: How to Shift Your Mindset, Motivation, and Methods for Success with Jim Kwik How to Harness Brain Energy for Mental Health with Dr. Chris Palmer This episode is sponsored by: Monarch: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED Talkiatry⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠ David Protein bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to www.davidprotein.com/FEED Quince:⁠ Refresh your wardrobe with Quince by going to ⁠Quince.com/feed⁠ for free shipping and 365-day returns. Now available in Canada, too. ZocDoc – Taking care of your health just got easier – start here with Zocdoc Shopify – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at shopify.com/feed. ⁠Pebl⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠hipebl.ai⁠ ⁠⁠⁠Tiny Health⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠ ButcherBox: Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit ButcherBox.com/FEED to claim your offer. Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest this week had a childhood nickname: Muscles. She wasn't the smallest kid on the block, but she could always outrun the boys and knock a softball clean out of the park. Somewhere along the way, that name got buried — and stayed that way for decades. Mary Ellen Loranger is a 56-year-old entrepreneur, author, and wellness leader who's spent the past eight years, alongside her husband Wayne, coaching thousands of women through nutrition, health, and lifestyle transformation. A former Ironman athlete, she's spent the last few years building Midlife Strong®, a strength training and mindset platform for women navigating midlife and menopause. I work with a lot of health coaches one-on-one, and right now they're going through a massive shift inside their industry because of GLP-1 medications — the wave of drugs like Ozempic and Wegovy. I think it's an incredible opportunity for entrepreneurs, you included, to understand how to pivot when the market changes on you. That's exactly what's happening with Mary Ellen — she's had no choice but to pivot her own business right along with it. In this episode, we get into what that shift means for muscle, for metabolic health, and for anyone whose industry is changing under them. This one isn't just for people who care about fitness. It's for any woman in midlife who's been told to shrink back, slow down, or settle, and for any entrepreneur trying to figure out what to do when the ground shifts under their business.   WHAT YOU'LL LEARN Why Mary Ellen's childhood nickname, "Muscles," disappeared for decades, and what finally brought it back to the surface What the GLP-1 boom is doing to muscle mass, and why protein and strength training matter more now than they used to The misconception about building muscle after 40 or 50 that the research says just isn't true What a "progressive overload" strength training program actually looks like, and how to start with nothing but a couple of dumbbells The simple three-part protocol Mary Ellen gives every client, whether they're on a GLP-1 or not Why she and her husband just invested in a gym instead of keeping all their eggs in one basket   SPECIAL GIFT FROM MARY ELLEN As her gift to Girlfriends, Mary Ellen is offering half of a four-week, customized progressive overload strength training plan through her Midlife Strong® app, for home or gym, at any level, for $25. She's also offering $50 off any nutrition plan — fat loss, calorie deficit, optimization, or GLP-1 nutrition plans. Get started → https://www.midlifestrongbyme.com/   CONNECT WITH MARY ELLEN  Website: https://www.midlifestrongbyme.com/ Instagram: https://www.instagram.com/m.e._in_midlife/   ABOUT MARY ELLEN LORANGER Mary Ellen Loranger is a 56-year-old entrepreneur, author, and wellness leader dedicated to helping women thrive in midlife. Alongside her husband, Wayne, she has spent the past eight years coaching thousands of people in nutrition, health, and lifestyle transformation while building a nationwide team of health coaches. A former endurance athlete who completed multiple Ironman competitions, she now focuses on strength training and empowering women to build muscle, confidence, and resilience. She founded Midlife Strong®, a platform that supports women navigating midlife and menopause through nutrition, strength training, and mindset coaching. Mary Ellen is also the bestselling author of Win Today: A Jersey Girl's Guide to Living Your Best Life and Called to More: Stepping Boldly into God's Purpose in Midlife – A 30-Day Devotional. Through her work, she encourages women to see midlife not as a slowdown, but as an opportunity to step into strength, purpose, and possibility.   READY TO STOP SHRINKING BACK IN YOUR BUSINESS?  This episode might have you thinking about where you've been shrinking back in your own business instead of stepping into strength. If so, let's talk about it. As my gift to Girlfriends, I offer a 30-minute discovery call. We'll talk about where you are right now and what might be getting in the way. Book here: https://app.acuityscheduling.com/schedule.php?owner=13047670&appointmentType=2244195   FREE GIFT FROM SARAH Get Sarah's Freedom Calculator and discover how much your business needs to make to finally be free. Download at https://sarahwalton.com/freedom   LEARN FROM SARAH  Explore Sarah's online courses and free resources to start building your business with confidence. Online Courses: https://sarahwalton.com/online-courses Free Resources: https://sarahwalton.com/free-resources   CONNECT WITH SARAH: Website: https://sarahwalton.com/podcast YouTube: https://www.youtube.com/@TheSarahWalton Instagram: https://instagram.com/thesarahwalton   ABOUT SARAH WALTON Sarah Walton is a wealth consciousness coach, strategic advisor, podcast host, and mentor who helps women entrepreneurs build businesses they love. Her mission is simple: to put more money in the hands of more women.  She's the creator of the Abundance Academy, The Art of Receiving, and the Game On Girlfriend® podcast. Sarah teaches authentic, heart-centered business strategies because when women have more financial power, they don't just keep it — they use it to take care of their families, support their communities, and build something bigger than themselves.   RELATED GAME ON GIRLFRIEND® EPISODES YOU'LL LOVE:  Episode 301: From 40 Guitar Students to Two Thriving Businesses: How Rachel Lipson Built Multiple Income Streams Without Burning Out — the entrepreneurial side of what Mary Ellen and Wayne are doing with their new gym — https://sarahwalton.com/how-she-built-two-businesses-without-quitting/ Episode 335: When Your Labs Say You're Fine and Your Body Disagrees, with Katie Hardie — the same shift away from a single number that Mary Ellen describes in her own coaching — https://sarahwalton.com/holistic-health-women-entrepreneurs/ Episode 205: Myth Busting: Fall Prevention and Aging with Joy Fletcher — the exact argument Mary Ellen makes about strength training and longevity — https://sarahwalton.com/senior-fall-prevention/   LOVE THE SHOW? LEAVE US A REVIEW!  Thank you so much for listening. I'm honored that you're here, and I'd be grateful if you could leave a quick review on Apple Podcasts by clicking here, scrolling to the bottom, and clicking "Write a review." Your reviews help other women entrepreneurs find the show and get the support they need to build businesses they love. Thank you for being part of the Game On Girlfriend® community! (If you're not sure how to leave a review, you can watch this quick tutorial.)

 With host retail coach Wendy Batten   https://wendybatten.com/podcast-intro/ Episode Overview Of course you love what you do - and that's why you started your business. But perhaps you also took this leap because you wanted more control over your schedule and more freedom to do the things you love outside of work. This episode centers around answering a question that has come up countless times in my years as a retail coach and that I have even grappled with in the past as a business owner: where should I be spending my time? As business owners, we have three major resources to manage: time, money, and capacity or energy. Time is finite, which means we have to be intentional about how we use it.  We're covering a lot of ground in this episode from setting clear boundaries between work and personal life, why you should plan your week around the life you want to live now, and a time management framework that helps me think about where my time is best spent as CEO of my business.  I hope from this episode you'll think about what you really want in your life and then reverse engineer your business time to reflect your life goals and needs. Our Key Topics Why work expands to fill the time available and how setting clear boundaries can change that (Parkinson's Law at work!) How to build a life-first business by defining personal needs and capacity before determining work hours Why the business owner's role needs to evolve as the business grows, including shifting from founder to CEO What CEO and business development time should include, from planning and financials to marketing, sales, and customer experience How to protect your time, energy, and capacity by reducing time spent on administrative and repeatable tasks Key Takeaways For Shop Owners Your personal time needs boundaries, too. Stop thinking you need to work all the time. I've learned that I have to define my own boundaries around when I work and when I'm finished, because there will always be something else I could be doing in my business. Your business gets to fit into your life. Look honestly at what your life needs right now, whether that means time off, family time, travel, creative time, or simply space to enjoy your life. Then you can determine how much work time actually fits. Your CEO time cannot be the first thing to go when you are short on time. Business development includes planning, financials, decision-making, vision, and intentional learning. I've found that this is often the first category to disappear when things get busy, even though it is where the business needs leadership most. This is so important. Not everything that feels productive is moving the business forward. I want to distinguish between meaningful marketing and sales work and simply staying busy with activities like posting on social media. Dedicated time for strategy, events, emails, launches, customer experience, merchandising, conversion, and other sales activities matters. You must protect your energy. Our businesses can only grow when we are taking care of ourselves and protecting our energy. I see this as part of leadership because the energy and enthusiasm at the top of the business affect the culture and the people who interact with it. Want to work with me to plan out your week? I'm hosting a workshop on September 29th to help you do just that! Join me for Your Week By Design.  "Our businesses can only grow if we protect the asset. And we are the asset." -Wendy Batten   INSERT IMAGE HERE Resources Mentioned and Related Podcasts Are you ready to stop duct taping your marketing pieces together? To start putting real strategy in place that actually worked for your business around your marketing? The Sales and Marketing Accelerator Program is available on demand!   Episode 263: Why CEO Time Isn't Optional in Your Retail Business   Let's hang out in a private coaching session!   Follow along and chat with me on Instagram and join my love list.  About your host, Wendy Batten In case we haven't met…I'm Wendy Batten. I've been a small business owner, coach, and mentor for over 25 years. I help thoughtful, established entrepreneurs step into their role as CEO and build businesses that are profitable, meaningful, and supportive of the lives they want to live. My work blends real-world strategy with a life-first philosophy, shaped by lived experience, not theory. I've been there! Through honest conversations and practical insight, I invite you into bigger thinking about leadership, possibility, and how to build both business and life on purpose. For more support from Wendy Hang out and connect with Wendy on IG All of Wendy's current programs and services for shop owners can be found HERE. Never miss an episode! Subscribe to the Creative Shop Talk Podcast and get the tools, inspiration, and strategies you need to thrive as an independent retailer.Click here to subscribe to iTunes!  Loved the episode? Leave a quick review on iTunes- your reviews help other retailers find my podcast, and they're also fun for me to go in and read. Just click here to review, select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is. So grateful for you! Thank you!  

What does Jesus really teach about sin, hell, holiness, and eternity? In Mark 9:42–50, Jesus uses some of His strongest language to show us that sin is serious, our influence matters, and eternity is at stake.In this message, we examine why Jesus tells us to radically deal with sin, what the Bible teaches about hell and judgment, and how the cross reveals both the seriousness of our sin and the greatness of God's love.Hell tells us how serious sin is.The cross tells us how great God's love is.Holiness shows that Christ is changing us.#Mark9 #Holiness #Hell #JesusChrist #ChristianSermon #BibleTeaching #Salvation #Sin #TheCross #Gospel #ExpositoryPreaching #BibleStudy

ABC:LHS #090-6    Many early baseball players ... ... were given nicknames that would never be tolerated today. We can never know how these players felt about being saddled with monikers like Chief, Three-Finger, Chico, Dummy, and Richie, based on being "othered."

Message by Quinn Stanfill on Thursday, September 3, 2026

Send us Fan MailMight want to slow the speed down on this one- I'm talking fast and bringing DC Talk's Jesus Freak back

Is the electricity grid really becoming optional? In this episode, Sohail Hasnie explores how rooftop solar, home batteries, EVs and vehicle-to-grid technology are changing the relationship between households and the traditional electricity grid. Using Australia, Hawaii and Pakistan as examples, the discussion examines self-consumption, battery storage, virtual energy networks, grid "death spirals," and the growing ability of homes and neighborhoods to generate, store and manage their own electricity. Connect with Sohail Hasnie: Facebook @sohailhasnie X (Twitter) @shasnie LinkedIn @shasnie ADB Blog Sohail Hasnie YouTube @energypreneurs

Send us Fan MailThis members-only episode is a blunt, no-filter conversation between Peaches and Trent—and it goes exactly where it needs to. They bounce from Operator Training Summit updates and deliberate training to beards, uniforms, recruiting hype, Special Reconnaissance misinformation, and why accuracy matters more than motivation. They break down why scale matters in the U.S. military, why influencers selling fantasy jobs are doing real damage, and why being an extension of a capability isn't the same as being the capability. Add in AI, psyops, SMUs, deterrence, and why some truths will never be public—and you get a classic Ones Ready reminder: the job is harder, messier, and more professional than the internet wants it to be.⏱️ Revised Timestamps (unchanged, attribution corrected):00:00 Ones Ready intro and attributes-based reality02:30 OTS updates and deliberate training explained06:30 “Hazing” vs skill building09:00 Scale problems: U.S. vs partner nations13:40 Beards, uniforms, and morale myths18:50 Fitness standards and readiness23:30 Recruiting hype and false expectations28:40 Special Reconnaissance misinformation34:30 Accuracy vs motivation reels40:30 SMUs, CQB, and why you won't see it46:00 Venezuela, psyops, and deterrence51:30 AI, Grok, and truth vs narrative57:30 Government contracts and incentives01:03:00 Why transparency has limits01:08:30 Final thoughts for membersSupport the showJoin this channel to get access to perks: HEREBuzzsprout Subscription page:  HERERegister for our Operator Training Summit:  OperatorTrainingSummit.comFind an Air Force Recruiter: AirForce.comCollabs:Ones Ready - OnesReady.com 18A Fitness - Promo Code:  ONESREADY ATACLete - Follow the URL (no promo code):  ATACLeteDanger Close Apparel - Promo Code:  ONESREADYDFND Apparel...

Send us Fan MailIt's been a minute since a new episode as we're in the midst of less than 30 days out until we move and all the pieces that go into the whole process of radical obedience to God and big belief He makes our steps sure. Let's dive into how God is teaching me to navigate this season as a godly wife who seeks the Lord FIRST and submits to her husband's authority while walking as his helpmeet. His ezer. Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Welcome to episode one of Wife School, a five-part series on everything no one tells you before you say "I do." Today's professor is Tilly Dillehay — author, pastor's wife, homeschooling mom of four, and one of the most requested guests in Culture Apothecary history after her last episode exploded. This one is almost entirely driven by your questions: how to stop comparing your husband to other men, what submission actually looks like day to day, sexless marriages, difficult in-laws, rebuilding trust after betrayal, and what to do when you wake up feeling more like roommates than lovers.Thank you to our sponsors!GEVITI: Use code "ALEX" to get 20% off of your first purchaseMASA CHIPS: Use code "ALEXCLARK" for 25% OFFPRIMA: Use code "ALEXCLARK20" for 20% off a one-time purchaseWOOLSHIRE: Use code 'ALEX10' for 10% offVMA: Use code "ALEX" for 20% off each month you are enrolledVOTE ONLINE:Our Guest:Tilly DillehayTilly's Links:WebsiteXInstagramFaceBookFOLLOW ALEX:Instagram |⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @realalexclark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram |⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@cultureapothecary⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠X |⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @yoalexrapz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube |⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @RealAlexClark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcast |⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Culture Apothecary with Alex Clark⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to ‘Culture Apothecary' on⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. New episodes drop 6pm PST/ 9pm EST every Monday and Thursday.DISCLAIMER: This content is for informational purposes only and is not medical advice. Always talk to a qualified healthcare professional for any health-related questions or decisions.

What if the biggest threat to your business isn't losing customers, but overlooking the responsibilities behind the scenes? In this episode of HR{preneur}'s Grit & Wisdom series, Tina Brenn, founder of Tina Brenn Bookkeeping, shares why understanding compliance, payroll, tax, and administrative requirements is critical to long-term success. Tina discusses common mistakes small business owners make, the costly consequences of missing key obligations, and practical steps to help protect and grow a business with confidence. [01:46] From Corporate Accounting to Entrepreneurship [02:54] The Tax-Time Scramble: Why Small Businesses Fall Behind [03:28] LLCs, S Corps, Annual Reports, and Other Critical Requirements [04:35 ] How Missed Filings Lead to Fines, Penalties, and Lost Financing Opportunities [05:40] Where Business Owners Should Start When Compliance Feels Overwhelming [06:12] Simple First Steps to Stay Compliant and Avoid Future Problems This content is based on generally accepted HR practices, is advisory in nature, and does not constitute legal advice or other professional services. ADP does not warrant or guarantee the accuracy, reliability, and completeness of the content. Employers are encouraged to consult with legal counsel for advice regarding their organization's compliance with applicable laws. This content is current as of the published date.  ADP, the ADP logo, HR{preneur}, RUN Powered by ADP and Always Designing for People are registered trademarks of ADP, Inc and its affiliates. All other marks are the property of their respective owners. Copyright © 2026 ADP, Inc. All rights reserved. Privacy at ADP  

Host: Lalo Solorzano Guest(s): Cindy De Leon and Guillermo De Leon Published: August 31, 2026 Length: Approximately 25 minutes Presented by: Global Training Center Summary The Advanced Topics in Customs Compliance Conference (ATCC) is back for 2027—and if past years are any indication, waiting to register could mean missing out. In this episode of Simply Trade, Lalo Solorzano welcomes Cindy De Leon and Guillermo De Leon to preview the 2027 ATCC, taking place February 3–5 in Houston. They explain what makes ATCC different from a typical trade conference: advanced education designed specifically for experienced importers, exporters, and customs brokerage professionals, paired with access to seasoned practitioners and true peer-to-peer networking. Cindy previews two optional masterclass-style workshops covering Foreign-Trade Zones and human-verified customs audits, including why technology and AI can help identify compliance risks but shouldn't replace experienced human judgment. The conversation also explores ATCC's selective approach to speakers and sponsors, the value of keeping industry experts engaged throughout the conference, and several new additions for 2027. Plus, hear what's planned for the Thursday-night “Unmasking Innovation” celebration—and why attendees should register and reserve their hotel rooms early. Main Topic / Discussion The 2027 Advanced Topics in Customs Compliance Conference is designed for experienced trade professionals looking to move beyond introductory customs and compliance education. The general conference begins Wednesday, February 3, 2027 at 1:00 p.m. and concludes Friday, February 5 at 1:00 p.m. in Houston. Optional intensive workshops begin Wednesday morning at 9:00 a.m., while a new Connections Reception on Tuesday evening will give first-time attendees, sponsors, and speakers another opportunity to meet before the main conference begins. Two optional workshops take center stage this year. “Zone Mastery” will explore today's Foreign-Trade Zone environment, including tariff policy, compliance risks, and potential savings. A second audit-focused masterclass will examine how data analytics and ACE data can identify risk while emphasizing the importance of human-verified auditing. Cindy stresses that automated flags and algorithms can identify potential problems, but they don't automatically equal compliance findings. Experienced professionals still need to interpret the data, conduct meaningful audits, and understand the circumstances behind the numbers. ATCC also emphasizes “power networking.” Speakers and sponsors are expected to actively engage with attendees rather than simply appear for a presentation or exhibit. The 2027 conference will culminate in an elegant masquerade-inspired “Unmasking Innovation” celebration, followed by an after-party featuring Chicago's DJ Victor R. Registration is limited to 600 attendees, and the previous conference filled before early-bird registration ended. Key Takeaways • ATCC 2027 runs February 3–5, 2027 in Houston, with optional workshops beginning Wednesday morning and a new Connections Reception on Tuesday evening. • The conference is intentionally advanced, targeting experienced importers, exporters, and customs brokerage professionals rather than providing introductory-level trade education. • The 2027 workshops will dive deeply into Foreign-Trade Zones and human-verified customs audits, including the use—and limitations—of AI and automated data analysis in compliance. • Registration is capped at 600 attendees, and previous ATCC events have reached capacity early, making early registration and hotel reservations especially important. Resources & Mentions • Global Training Center • Advanced Topics in Customs Compliance Conference (ATCC) • Cindy De Leon - LinkedIn • Guillermo De Leon - LinkedIn Credits Host: Lalo Solorzano Guest(s): Cindy De Leon - LinkedIn Guillermo De Leon - LinkedIn Producer: Lalo Solorzano

In this episode Andrea Samadi explores how movement and sleep work together in a "brain operating system" for human performance, focusing on restorative sleep (deep + REM), personal WHOOP data, and the trade-offs created by early-morning exercise. She shares four lessons and a simple experiment to help listeners protect REM and deep sleep while maintaining an active life, emphasizing weekly rhythms, small changes, and tracking patterns rather than chasing perfect numbers. SEASON 16 | BONUS EPISODE 4 RESTORATIVE SLEEP Where Adaptation Happens Why deep sleep restores the body, REM helps integrate experience, and healthy habits must work together. ON BONUS EPISODE 4, YOU'LL LEARN: ✔ What restorative sleep really measures ✔ How deep sleep and REM support different forms of recovery ✔ Why REM percentage and duration tell different stories ✔ What my six-month sleep data revealed ✔ The hidden tradeoff behind my 4:00 AM hiking routine ✔ What happened when I slept just 21 minutes longer ✔ Why healthy habits can sometimes compete ✔ How to protect sleep without giving up movement ✔ 4 Lessons and a simple experiment for discovering your own best rhythm Episode Introduction Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance to create measurable improvements in well-being, achievement, leadership, productivity and results. I'm Andrea Samadi, and throughout Season 16 we have been building what I call the Brain's Operating System for Human Performance—a neuroscience-based framework for understanding how the systems of the brain and body work together to influence how we learn, adapt, connect, lead and ultimately perform. We are currently in Phase 3: Movement, Learning and Cognition. Movement is the foundation of this phase because it affects far more than our muscles. When we move, we activate processes throughout the brain and body. Movement supports neurogenesis—the development of new neurons—particularly in areas involved in learning and memory. It strengthens connections between neurons through synaptic plasticity. We covered neurogenesis on EP 141[i] if you want to revisit that episode, if you are as curious as I am about how to regrow our brain cells. Movement that we are learning in this phase, also influences brain chemicals such as dopamine, serotonin, norepinephrine and acetylcholine, which affect motivation, mood, attention and learning. Movement can also strengthen our resilience by helping us manage stress and become more emotionally flexible. It builds sleep pressure, (the longer we stay awake, the more adenosine accumulates that increases our need or “pressure” to rest) which can support deeper, more restorative sleep. And over time, these changes may contribute to greater creativity, insight, endurance and human potential. But movement only creates the stimulus. The benefits don't come from movement alone. They come from the way the brain and body respond to that movement—and that response is called adaptation. Movement changes the brain. Adaptation changes the body. Recovery is what connects the effort we make today with the strength, resilience and capacity we hope to build tomorrow. Without adequate recovery, we can receive the stimulus without fully receiving the benefit. That is why sleep belongs inside the Movement Loop. Sleep is not separate from movement, learning or performance. It is one of the primary places where the brain and body respond to what we have asked them to do. Throughout Season 16, I've been sharing some of my own health and performance data as a living case study—not because everyone should try to reproduce my numbers, but because our individual trends can help us understand how neuroscience shows up in everyday life. I thought that if I was curious about understanding my numbers—and using them to improve my health, well-being and productivity—then other people might benefit from what I've learned along the way. My data has helped me see that movement, recovery and performance cannot be understood in isolation. They work together as a system: Movement creates the stimulus. Recovery creates the conditions for adaptation. Restorative sleep is one of the places where that adaptation unfolds. And this brings us to one of the most important recovery metrics I've learned to follow: Restorative sleep. We often celebrate what happens while we're awake: Our productivity. Our focus. Our learning. Our movement. Our performance. But much of the adaptation supporting those abilities happens while we sleep. Deep sleep supports physical restoration. REM sleep supports emotional processing, memory integration and cognitive flexibility. Together, these stages help convert the demands of one day into greater capacity for the next. This episode began with one honest question about my own routine: THE QUESTION: What am I gaining by waking at 4:00 AM to hike—and what might I be giving up by not sleeping longer? This is not simply an episode about sleeping more. It is about creating a rhythm in which two essential health behaviors—sleep and exercise—support one another instead of competing for the same limited hours. You will see my data exactly as it is. Sleep is one of the weaker links in my current health routine, which makes it a useful place to learn. The goal is not to judge the data. The goal is to let the data ask a better question. Lesson 1: Restorative Sleep Contains Two Stories WHOOP (the wearable device that I use to measure sleep) defines restorative sleep as the combined time spent in deep sleep, also called slow-wave sleep, and REM sleep. Combining the two creates a useful overview, but separating them reveals two different parts of the story. Deep Sleep or Slow-Wave Sleep: Physical Restoration Deep sleep is concentrated more heavily in the earlier part of the night and supports processes associated with physical restoration. It is relevant after hiking, Zone 2 exercise, strength training and other demanding activity because sleep is part of how the body responds to the strain we create. During deep sleep: Tissue repair is supported. Growth hormone release increases. Immune function is supported. Energy is restored. The body adapts to physical strain. REM Sleep: Integration REM stands for rapid eye movement sleep and is known as the “mentally restorative” stage of sleep. This is where most dreams occur, and short-term memories are converted into long-term memories. During REM, the brain is highly active while most voluntary muscles remain temporarily inhibited. I'll never forget the part of our interview with Dr. Jaland Balal[ii], when he explained that this feature is what keeps us safe from moving around too much while we are sleeping, keeping our sleeping partners safe. REM has been associated with: Emotional processing Memory integration Aspects of learning Cognitive flexibility Creative associations Connecting new information with previous experiences Memory is supported across several sleep stages—not by REM alone. REM helps the brain process, connect and integrate. REM periods also tend to become longer as the night progresses. That means shortening the end of the sleep window may disproportionately reduce the opportunity for the longer, more REM-rich cycles that occur toward morning. Deep sleep helps restore the body. REM helps integrate the brain. We need both. That second sentence is personally meaningful because I have logged my dreams for years. A dream is not a diagnosis or a literal solution, and dreams can occur outside REM. But a dream log gives me a qualitative record of recurring emotions, images, relationships, problems and emerging ideas that my mind may still be processing. Since I enjoy learning, interviewing, writing, teaching and connecting ideas across neuroscience and social-emotional learning, REM matters for more than dream recall (which by itself is fascinating and something we will look deeper at in Phase 5 with Integration and Meaning). Lesson 2: My Data Revealed a Duration Gap When I looked at my WHOOP trends, the total restorative-sleep number was only the beginning.   Metric My average   Six-month restorative sleep 2 hr 43 min   Lifetime REM 1 hr 37 min   Last 90 days REM 1 hr 18 min   Last 30 days REM 1 hr 20 min   Recent REM percentage About 20% When I looked at six months of WHOOP data, my average restorative sleep was: 2 hours and 43 minutes per night. That number gave me the total time spent in deep sleep and REM—but it did not tell me how those two stages were distributed. When I separated them, another story emerged. My lifetime REM average was approximately: 1 hour and 37 minutes per night. But over my more recent periods, that changed: Last 90 days: approximately 1 hour and 18 minutes Last 30 days: approximately 1 hour and 20 minutes Recent REM percentage: approximately 20% of my total sleep Twenty percent is within a commonly reported adult range. But compared with my own lifetime average, my recent REM duration was approximately 17–19 minutes lower per night. That distinction matters. My REM percentage may appear healthy while my total REM duration is still lower than my personal historical average. So my real question became: Not “Is my REM normal?” but “What conditions help my brain produce more of its own normal REM?” This is the value of tracking. THE DATA LESSON: A population range provides context. Your baseline provides the story. Your trend gives you a question to test.           Lesson 3: The 4:00 AM Tradeoff I love hiking early. It gives me cardiovascular conditioning, time outside, morning light, mental clarity and consistency. In Arizona, it also helps me finish before extreme heat heats around 8am. But if I go to bed at 8:30 PM and wake at 4:00 AM, I create a maximum sleep opportunity of seven and a half hours. That is time in bed—not necessarily time asleep. It does not include the time required to fall asleep or periods of wakefulness during the night. If I remain in bed until 6:00 AM, I create two additional hours of sleep opportunity. Those two hours would not equal two hours of REM. They would contain a mixture of sleep stages and perhaps brief wakefulness. But because REM episodes generally lengthen later in the night, the added opportunity may protect some of the more REM-rich portion of sleep. If you want to understand sleep cycles, I highly recommend taking Dr. Mathew Walker's Masterclass[iii] The Science of Better Sleep. What the Early 4am Wake Gives Me Early movement and consistency Cardiovascular conditioning Time outdoors and morning light The mental and emotional benefits of hiking What Might it Cost Me Up to two hours of total sleep opportunity (lost) Part of one or more later sleep cycles (lost) Greater opportunity for REM and dream recall (important to me) Time for memory and emotional processing across sleep (important to me) The accurate interpretation is not that I lose two hours of REM. It is that I may give up two hours of sleep opportunity containing some of the night's more REM-rich cycles. That led to my central realization: healthy behaviors (like my early wake to hike) can compete when their timing is not coordinated. MY AHA MOMENT: Am I creating better sleep through movement—or repeatedly borrowing from the final part of sleep to make that movement happen? My wearable cannot prove that early wake times caused the change. Consumer wearables estimate sleep stages; they do not measure them with clinical polysomnography. But the pattern gives me a reasonable hypothesis to test. That is what self-tracking should do: not make us anxious about a number, but help us ask a better question. A Real-Time Clue: What 21 More Minutes Revealed While preparing this episode, my data gave me a real-time example of the tradeoff. On Thursday, August 27, I woke at 4:21 AM instead of 4:00 AM. That night I recorded three hours and two minutes of restorative sleep—the highest total of the week. It included one hour and seven minutes of deep sleep and one hour and 55 minutes of REM. That REM duration was approximately 35 minutes above my recent 30-day average. My graph in the show notes showed a substantial REM period close to the end of the sleep window. Twenty-one additional minutes cannot explain a 35-minute difference, and one night cannot establish cause. Sleep varies from night to night. But the observation supports the hypothesis that a 4:00 AM alarm may sometimes interrupt a REM period already underway. I also remembered my dream and added it to my dream log. That gave me another kind of data: not just how long I slept, but what my mind may have been processing, integrating or connecting. One night is a clue—not proof. Watch the trend. The lesson is not that 4:21 AM is a magical wake time. The lesson is that the final portion of sleep may be more valuable than its length makes it appear. A small extension may sometimes allow the brain to finish a cycle that an earlier alarm (or your natural body's alarm) would interrupt. Lesson 4: Build a Rhythm, Not a Perfect Day The remedy I've concluded is not to stop hiking, (I would be miserable) and it is not to maximize sleep or exercise in isolation (I wouldn't feel productive sleeping in longer). The solution is to create a weekly rhythm in which movement provides the stimulus and sleep protects the opportunity for adaptation. For me, that rhythm can include two kinds of days: 1. Early-Hike Days (twice a week) When a 4:00 AM wake time is necessary, (and possible). I can treat bedtime as part of the training plan. If family responsibilities the night before make a very early bedtime unrealistic, I can recognize that constraint and adapt. But it is important that I get to bed by 8:30pm if I want to wake up 4am.   2. Sleep-Protected Mornings On selected non-hiking days, I can remain asleep until approximately 5:00 or 6:00 AM and move later.  These mornings create more opportunity for later sleep cycles and give me a comparison condition for my experiment. What happens if I stay in bed longer? The goal is not a perfect day. The goal is a sustainable week. The Movement Loop is not: Move → Move More → Keep Pushing. It is: Movement → Recovery → Adaptation → Performance → Greater Capacity. For you, the listener, are you giving yourself enough time to recover? To Adapt? To Increase Performance? That leads to greater capacity? Or, did you notice, like me, that there was a trade off with your schedule? Tips to Implement: Run Your Own Restorative-Sleep Experiment You do not need my wake time, my REM number or a WHOOP device to learn from your own pattern. Use this five-step experiment for two to four weeks. Establish your baseline. Record your usual bedtime, wake time, estimated sleep duration, morning energy and—if available—deep and REM sleep for at least seven nights. The Whoop device rewards users who go to bed, and wake at the same time, calling it sleep consistency. Choose one change. Add 20–60 minutes of sleep opportunity on selected mornings, or move bedtime earlier before early-training days. Avoid changing every variable at once. Stanford Professor, Dr. Andrew Huberman[iv] suggests that if you can find a way to add heat to your sleeping environment in the final 2 hours of your sleep, it can increase your REM sleep. Sleeping just 21 more minutes for me made a notable difference. Protect movement differently. On sleep-protected mornings, move later, shorten the session or choose a lower-intensity option instead of skipping movement entirely. This was the game changer for me.  I opted for a walk on sleep protected days. Track a small set of outcomes. Use total sleep, restorative sleep or dream recall if available, morning clarity, afternoon energy and exercise quality. Optional wearable metrics include recovery, HRV and resting heart rate. This is where you have to notice what you see from this ONE change. It might be obvious like mine—I noticed that extra time led to a dream that I could recall. Review the pattern—not the best night. Compare at least one or two weeks of early mornings with sleep-protected mornings. Look for a repeatable combination that supports both recovery and movement. The patterns will reveal whether the ONE thing you changed made a difference for you. If you do use a wearable, remember that sleep stages are estimates. Use the device to compare patterns under similar conditions, not to diagnose a sleep disorder or chase a perfect stage score. KEY QUESTION: Can I preserve the benefits of movement without repeatedly borrowing the time my brain and body need for recovery? A Bigger Experiment Is Still Underway I have also removed one significant sleep disruptor and am tracking what happens to my REM, sleep stress, HRV, resting heart rate and recovery. I do not want to draw conclusions too early. I want enough data to distinguish a temporary response from a genuine physiological shift, so I will return to that experiment in a future episode. For now, the question is narrower: how can I protect restorative sleep while continuing to live an active life? Review  To review and conclude this week's BONUS EP 4, let's bring the four lessons—and the data—together. Lesson 1: Restorative Sleep Contains Two Stories Restorative sleep combines two important stages: Deep sleep and REM sleep. Deep sleep supports physical restoration and adaptation. REM supports emotional processing, memory integration, cognitive flexibility and creative association. We need both. Every morning, I look at my restorative-sleep total and hope it is closer to three hours than two. But this episode taught me not to stop at that combined number. The total gives me the overview. Deep sleep and REM tell me how that restoration was distributed. And REM is personally meaningful to me for another reason: I have recorded my dreams for years. Dream recall does not provide a literal interpretation of everything happening in my life. But it gives me a qualitative record of the emotions, experiences, problems and ideas my mind may still be processing. So Lesson 1 is: Restorative sleep is not one number. It contains the story of how the body restores—and how the brain integrates. Lesson 2: My Data Revealed a Duration Gap Over the past six months, my average restorative sleep has been two hours and 43 minutes. My recent REM has represented approximately 20% of my total sleep—a percentage that may appear reasonable. But when I looked at duration rather than percentage, I discovered that my recent REM was approximately 17–19 minutes below my lifetime average. REM percentage and REM duration answer different questions. Percentage tells me how my sleep was distributed. Duration tells me how much actual time my brain spent in that stage. That distinction matters because someone can have a reasonable REM percentage but still receive less total REM when the overall sleep window is shortened. So Lesson 2 is: A percentage can look healthy while duration still reveals a gap. This is why personal baselines are so valuable. Our trends help us identify the question we need to investigate. Lesson 3: The 4:00 AM Wake Time Creates a Tradeoff My data led me to examine my 4:00 AM wake time. Waking at 4:00 does not mean I am losing two hours of REM. It means I may be giving up two hours of total sleep opportunity—time that could contain approximately one to one-and-a-half later, more REM-rich sleep cycles. Then, while I was preparing this episode, I received an early clue. When I slept just 21 minutes longer—waking at 4:21 instead of 4:00—my restorative sleep reached three hours and two minutes. That included one hour and seven minutes of deep sleep and one hour and 55 minutes of REM—approximately 35 minutes more REM than my recent 30-day average. I also remembered my dream and added it to my dream log. Twenty-one additional minutes cannot explain the entire 35-minute difference, and one night does not prove causation. But the graph showed a substantial REM period close to the end of my sleep window. That gave me a clue worth investigating: My 4:00 AM wake time may sometimes interrupt a REM period that is already underway. So Lesson 3 is: The final portion of sleep may be more valuable than its length makes it appear. This does not mean that 4:21 is a magical wake time. It means that a small extension may sometimes allow the brain to finish a cycle that an earlier wake time would interrupt. Dr. Huberman, and Dr. Holmes offered tips to stay in bed longer, to capture REM rich sleep time. Lesson 4: Build a Rhythm, Not a Perfect Day My early-morning hikes provide cardiovascular conditioning, time outside, morning light, mental clarity and emotional regulation. They support my health. They also make me happy. The remedy is not to stop exercising and become miserable. The remedy is to protect sleep as well as I realistically can and arrange movement around a more complete sleep window. That might mean saving selected mornings for longer sleep. It might mean moving later on non-hiking days. It might mean moving bedtime earlier when possible. And it might mean shortening a workout when sleep has been limited. The goal is not to maximize sleep or exercise in isolation. It is to create a sustainable weekly rhythm in which both can happen. So Lesson 4 is: The best routine is not the one that produces a perfect number. It is the one that allows the whole system to work. Now let me ask you: Do you know how much restorative sleep you receive? Do you look beyond the total and examine both deep sleep and REM? Are you tracking percentages—or actual duration? Does your schedule give you enough sleep opportunity? And could one healthy behavior in your life be unintentionally competing with another? My restorative-sleep average gave me the overview. My REM duration revealed the tension. My 4:00 AM wake time created the hypothesis. My additional 21 minutes gave me an early clue. My next step is to test a better rhythm. That is what measurement is supposed to do. Not judge us. Not pressure us to produce a perfect number. Guide us toward a better decision. I hope this deeper look at restorative sleep encourages you to identify one small experiment of your own—not to chase a perfect number, but to discover the rhythm that helps you learn, adapt and perform at your best.   We'll see you next time as we return to Dr. John Medina's work—not to repeat what we have already learned about attention, but to answer the next question in the Movement Loop: once movement activates the brain, how does attention determine what becomes learning? From there, we'll revisit Jason Wittrock's work through a new lens: how metabolic health, nutrition and energy availability help the brain and body sustain movement, recovery and performance. Resources and Episode Pathway 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. https://andreasamadi.podbean.com/e/movement-isnt-enough-how-recovery-drives-real-adaptation   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. Selected Sleep References “What Is Restorative Sleep?” https://www.whoop.com/us/en/thelocker/what-is-restorative-sleep/ Patel AK, Reddy V, Shumway KR, Araujo JF. “Physiology, Sleep Stages.” StatPearls/NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526132/ Goldstein AN, Walker MP. “The Role of Sleep in Emotional Brain Function.” Annual Review of Clinical Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC4286245/ Paller KA, Creery JD, Schechtman E. “Memory and Sleep: How Sleep Cognition Can Change the Waking Mind for the Better.” Annual Review of Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC7983127/   REFERENCES:   [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 141 https://andreasamadi.podbean.com/e/brain-fact-friday-on-neurogenesis-what-hurts-or-helps-your-brain-cells/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 Review of our Interview with Dr. Baland Jalal  https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [iii] www.masterclass.com Mathew Walker The Science of a Better Sleep   [iv] https://www.instagram.com/p/DbO7dKLO-c8/?hl=en Dr. Andrew Huberman on ways to increase REM sleep.  

Message from Pastor Tom Hauser on August 30, 2026

Living in Southern California means eventually the ground decides to remind you that you're not actually in charge.In this episode of Reality is Optional, I'm talking about the earthquakes I've experienced over the years—what I did when they happened, what was going through my head, what I probably did completely wrong, and what I'd do differently when the next big one hits.Because apparently when the entire building starts moving, my brain doesn't immediately become a trained emergency-response professional.Who knew?I'll talk about my memories of previous earthquakes, how I reacted, what actually scared me, and how I'd prepare and respond differently today.And the biggest question:When everything starts shaking… what the hell are you actually supposed to do?!This isn't an earthquake-preparedness class. It's one guy who's lived through a few earthquakes trying to figure out whether he's learned anything from them.Welcome to Reality is Optional with Kris Rubio, where documentaries, experiences, science, history, and everyday life turn into stories, questions, observations, and comedy.Laughing Through Life... Because Reality is Optional.

Dr. Karen Litzy sits down with Jennifer Burnham Grubbs, founder of Ionava, to unpack why traditional health insurance often penalizes healthy people instead of rewarding them. Jennifer draws on 21 years in the insurance industry to explain what she saw, why she built a new financial category, and how Ionava is designed to reward health-conscious behavior with greater flexibility and less friction. We discuss why healthy people often get poor value from insurance, how Ionava differs from HSAs, FSAs, and health sharing ministries, and how its wallet-based model is meant to make health financial preparedness more practical.   Key topics   Jennifer explains why she built Ionava after two decades as an insurance broker and consultant, including seeing denied coverage, surprise billing, and confusing utilization patterns firsthand. The episode explores the idea that healthy people often subsidize the system without getting a meaningful return, even when they follow preventive care recommendations. Karen and Jennifer compare traditional insurance with a "good driver discount" model, highlighting how insurance rarely rewards healthier behavior. Jennifer explains why Ionava is not health insurance or an HSA, but a new financial category built around health, financial preparedness, and wellness spending. The conversation covers how Ionava's wallet works, including how users can spend on qualifying health and wellness expenses, from gym memberships to supplements and cosmetic wellness categories. Jennifer contrasts Ionava with HSAs and FSAs, emphasizing that Ionava is funded through the subscription and is designed to roll over rather than expire. They also discuss health sharing ministries and why Ionava was built to be secular and broadly accessible rather than tied to religious attestation. Jennifer explains the health score quiz, how it helps price vaults, and why Ionava currently starts with the healthiest applicants to maintain actuarial discipline. The episode dives into pre-existing conditions, how current health status affects eligibility, and why some people may be asked to wait as the pool expands. Karen and Jennifer unpack how Ionava avoids the network and contracted-rate limitations that shape traditional insurance, including why cash-based purchasing offers more flexibility across states and even internationally.   Timestamps   00:00 - Why healthy people feel punished by the insurance system 01:13 - Jennifer's 21 years inside insurance and what she saw 02:40 - Denials, surprise bills, and the pain points that shaped Ionava 03:30 - Why there is no "good driver discount" for health 05:01 - Why most people never get their money's worth from insurance 06:18 - Preventive care that still triggers hidden costs 07:16 - The problem with opaque medical pricing 08:38 - Why innovation often falls outside traditional coverage 09:27 - Why Jennifer first tried to fix insurance from the inside 11:43 - The limits of claims help and out-of-network gaps 13:42 - Why the private sector had to build a new answer 14:15 - What "health financial preparedness" means 15:39 - Health as physical, mental, and financial readiness 16:41 - Why people still buy insurance even when they hate it 17:12 - Ionava as an alternative or layered financial strategy 18:28 - How Ionava differs from HSAs 20:20 - Why Ionava is more like a funded debit wallet 21:46 - What counts as a qualified spend 22:10 - Why FSAs can feel like a use-it-or-lose-it trap 23:34 - Why Ionava rolls over and rewards healthy behavior 24:17 - How Ionava differs from health sharing ministries 26:36 - Why the health score exists 27:34 - How vault pricing works and why rates are locked for life 29:01 - Optional biometrics and earning more on your wallet balance 30:29 - How Ionava thinks about pre-existing conditions 31:57 - Why some applicants may be asked to come back later 33:11 - Beauty, fitness, and wellness spending inside the wallet 34:37 - The support system for new users 36:15 - Why Ionava is different from reimbursement-based models 37:37 - How insurance networks and contracted rates really work 41:04 - Why Ionava uses cash pricing worldwide 42:39 - Jennifer's weekly wellness spend: supplements 43:18 - The biggest myth healthy people believe about insurance 43:47 - Why she wants HSAs to fund Ionava vaults 44:18 - Books that shaped her thinking: The Go Giver and Give and Take 46:10 - Gardening, herbs, and staying grounded while building a company 47:18 - Where to learn more about Ionava and reserve a vault   More About Jennifer:   Jennifer (Azar) Burnham-Grubbs, is the Founder and CEO of Quantum Insurance Services and the Founder of ionava. She's spent 21 years inside the insurance industry as a fiduciary broker, managing over $100 million in insurance products for clients ranging from professional athletes and C-suite executives to everyday families. She's also the co-founder of Womxn of Wealth, a nonprofit dedicated to building women's financial acumen. After more than two decades inside the system, she launched ionava — a new financial category built for the healthy consumers the insurance system overcharges and underserves. She's a Princeton grad, based in Los Angeles   Resources from this Episode: Ionava Website Jennifer on LinkedIn The Go Giver (book)   Jane Sponsorship Information: Book a one-on-one demo here Front Desk @ Jane Mention the code LITZY1MO for a free month   Follow Dr. Karen Litzy on Social Media: Karen's Twitter Karen's Instagram Karen's LinkedIn   Subscribe to Healthy, Wealthy & Smart: YouTube Website Apple Podcast Spotify Stitcher iHeart Radio

Buyers treat your month-end close as a maturity test. Closing inside two weeks reads as a well-run business. Taking two months invites questions, no matter how good the underlying numbers turn out to be. In part 4 of the CEO Optional series, Mike Harvath, Ryan Barnett, and Matt Lockhart look at what happens when the real financial picture of an IT services firm lives only in the owner's head or their inbox, and what it takes to get it out into a system the whole team can see. They cover the accounting foundations buyers actually check, which operating numbers belong in front of the sales and delivery teams, and the review cadence that makes it stick. This is a conversation about IT services M&A readiness rather than day to day bookkeeping. Financial visibility is one of the things that separates a business a buyer can underwrite from one that carries an obvious founder dependency discount. CHAPTERS 0:00 Show open 0:23 Where this sits in the CEO Optional series 0:59 Why founder-led firms end up CEO dependent 3:12 The cost of keeping the numbers in the owner's head 4:29 Month-end close speed as a maturity test 5:51 The opposite failure: outsourcing too far 7:24 Push the KPIs out to the organization 8:40 What good enough looks like: cash to accrual 11:24 Documented policies and review by outsiders 12:54 Which numbers to put in front of the team 16:50 Teaching the team how the levers add up 21:09 Transparency as a lubricant for the business 23:53 Building a cadence around the numbers 27:23 Forecasting rigor and why it adds value 28:46 Sign-off KEY TAKEAWAYS 1. A month-end close inside two weeks reads as mature to a buyer. A close that takes two months raises questions before the diligence conversation even starts. 2. The CEO should know revenue and profitability off the top of their head. The bookkeeping and the financial strategy grind belong to a CFO, a fractional CFO, or a strong outsourced partner. 3. Outsourcing too far is its own failure. A founder who cannot demonstrate command of their own numbers in front of a buyer looks just as bad as one who never delegated. 4. Moving from cash to accrual accounting is the key first step toward a GAAP standard, and it usually starts to matter in the three to five million dollar revenue band. 5. Push the operating levers, utilization, realization, and gross margin, out to the sales and delivery teams who can actually move them. LINKS Read the companion article: https://www.revenuerocket.com/it-services-ma-financial-transparency-ceo-optional/ What is your IT services business worth: https://www.revenuerocket.com/ev-2-0-2/ Schedule a confidential conversation: https://www.revenuerocket.com/contact-us/ All Shoot the Moon episodes: https://www.revenuerocket.com/series/shoot-the-moon/ Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/shoot-the-moon-with-revenue-rocket/id1478519505 Listen on Spotify: https://open.spotify.com/show/6y7u9KuOjaplhScHtINGZU Questions on measuring utilization versus realization: info@revenuerocket.com ABOUT REVENUE ROCKET Revenue Rocket is a sell-side and buy-side M&A advisory firm focused exclusively on IT services companies, including MSPs, cybersecurity, cloud, custom application development, and VARs. Based in Bloomington, Minnesota, we have spent 25+ years helping technology services founders buy, sell, and grow. If you are weighing an exit, an acquisition, or simply what your company is actually worth, schedule a confidential conversation: https://www.revenuerocket.com/contact-us/ #ITServicesMA #MergersAndAcquisitions #MSP #ExitStrategy #ShootTheMoon #RevenueRocket #CEOOptional Listen to Shoot the Moon on Apple Podcasts or Spotify.Buy, sell, or grow your tech-enabled services firm with Revenue Rocket.

Welcome to #RPGaDAY2026! #RPGaDAY2026 starts on August 1st and many folks will be posting for it one day at a time through the month, while many others share responses in ways that take some preparation time. Please take some time and help spread the news on your social media What is RPGaDAY? Now moving into 13th year, RPGaDAY was launched by David F. Chapman who may be known to you from his work for Cubicle 7 on the long-lived Doctor Who RPG with its innovative Vortex system. Each day this month, roleplaying enthusiasts, industrialists and gamers work from the prompt list below to take inspiration from each of the 31 prompts to post positively in affirmation of the joys and benefits of RPGs and the relationships and skills we have developed as a result.    Check out https://castingshadowsblog.com/ AUTOCRATIK and on Facebook: RPG a Day | Facebook   Grit the RPG! https://gnomebot-studios.itch.io/grit-fantasy-rpg GRIT Fantasy RPG A downloadable game $9.99 USD or more GRIT Fantasy RPG is a rules-light system that is perfect for one-shots, short campaigns, and convention games. The core rules are simple and easy to manage so that you can spend your time playing without the need for constant rules-checking. GRIT can be learned in a matter of minutes and is great for players of any level of experience; kids will love playing it too! If you're looking for a solid, streamlined tabletop roleplaying game GRIT Fantasy RPG is for you!  Core Rules A single D12 is used as the primary die.  There are Static and Opposed rolls. A Static roll must exceed one of four target numbers. An Opposed roll must exceed the roll of the adversary.  Characters have five stats called Aspects. Each time the primary die is rolled an Aspect value is added to it.  Each player has three Focus Dice that are used to boost rolls. Focus Dice are discarded from the game after use. Combat follows a fluid turn order where the players and GM decide together who should act as each round progresses.  Each combatant gets to take one action or reaction per round.  Damage is calculated by determining the difference between a roll and a target number (Static) or the opponents roll (Opposed).  Armor and shields simply reduce incoming damage.  There are three distances in the game: melee, short, and long.  Character Creation There are twelve Lineages to choose from, each has a special ability.  Aspects are configured by point allocation.  Each character gets one unique item and 4 basic gear items.  The maximum number of items a character can have is 10.  Characters have 10 GRIT (hit points).  Optional tables are provided to roll for character features and quirks.  Create a character in just a few minutes with the quick-build option.   Notable Details In lieu of spells there are magic items called artifacts that have special abilities and powers. All of these items have streamlined mechanics.  Characters advance by simply acquiring items as they adventure.  The GM section has tools to quickly generate story concepts, encounters, NPC's, and even custom monsters. Prepping  is very easy! There are 52 fully illustrated monsters with complete descriptions.    The book contains 400 loot items, organized into twenty D20 tables.   If you want to join in the fun and get in on a few games, please comment on the ongoing schedule over at our Patreon page   Please support our shows at www.patreon.com/cppn and even join us in some games! Looking for previous years #RPGaDAY check them out here: #RPGaDay | Creative Play and Podcast Network Also keep an eye at the new things on our now affiliated Twitch channel: https://www.twitch.tv/creativeplayandpodcast Also follow us on Facebook at https://www.facebook.com/CreativePlayandPodcastNetwork Enjoy our older streamed games and other episodes on our Youtube channel at: https://www.youtube.com/@creativeplayandpodcastnetwork Would you be interested if we hosted D&D and Edge of Empire games on Roll20 for you to join? Email us at Creativeplaypodcastnet@Gmail.com #RPGaDay

Welcome to #RPGaDAY2026! #RPGaDAY2026 starts on August 1st and many folks will be posting for it one day at a time through the month, while many others share responses in ways that take some preparation time. Please take some time and help spread the news on your social media What is RPGaDAY? Now moving into 13th year, RPGaDAY was launched by David F. Chapman who may be known to you from his work for Cubicle 7 on the long-lived Doctor Who RPG with its innovative Vortex system. Each day this month, roleplaying enthusiasts, industrialists and gamers work from the prompt list below to take inspiration from each of the 31 prompts to post positively in affirmation of the joys and benefits of RPGs and the relationships and skills we have developed as a result.    Check out https://castingshadowsblog.com/ AUTOCRATIK and on Facebook: RPG a Day | Facebook   Grit the RPG! https://gnomebot-studios.itch.io/grit-fantasy-rpg GRIT Fantasy RPG A downloadable game $9.99 USD or more GRIT Fantasy RPG is a rules-light system that is perfect for one-shots, short campaigns, and convention games. The core rules are simple and easy to manage so that you can spend your time playing without the need for constant rules-checking. GRIT can be learned in a matter of minutes and is great for players of any level of experience; kids will love playing it too! If you're looking for a solid, streamlined tabletop roleplaying game GRIT Fantasy RPG is for you!  Core Rules A single D12 is used as the primary die.  There are Static and Opposed rolls. A Static roll must exceed one of four target numbers. An Opposed roll must exceed the roll of the adversary.  Characters have five stats called Aspects. Each time the primary die is rolled an Aspect value is added to it.  Each player has three Focus Dice that are used to boost rolls. Focus Dice are discarded from the game after use. Combat follows a fluid turn order where the players and GM decide together who should act as each round progresses.  Each combatant gets to take one action or reaction per round.  Damage is calculated by determining the difference between a roll and a target number (Static) or the opponents roll (Opposed).  Armor and shields simply reduce incoming damage.  There are three distances in the game: melee, short, and long.  Character Creation There are twelve Lineages to choose from, each has a special ability.  Aspects are configured by point allocation.  Each character gets one unique item and 4 basic gear items.  The maximum number of items a character can have is 10.  Characters have 10 GRIT (hit points).  Optional tables are provided to roll for character features and quirks.  Create a character in just a few minutes with the quick-build option.   Notable Details In lieu of spells there are magic items called artifacts that have special abilities and powers. All of these items have streamlined mechanics.  Characters advance by simply acquiring items as they adventure.  The GM section has tools to quickly generate story concepts, encounters, NPC's, and even custom monsters. Prepping  is very easy! There are 52 fully illustrated monsters with complete descriptions.    The book contains 400 loot items, organized into twenty D20 tables.   If you want to join in the fun and get in on a few games, please comment on the ongoing schedule over at our Patreon page   Please support our shows at www.patreon.com/cppn and even join us in some games! Looking for previous years #RPGaDAY check them out here: #RPGaDay | Creative Play and Podcast Network Also keep an eye at the new things on our now affiliated Twitch channel: https://www.twitch.tv/creativeplayandpodcast Also follow us on Facebook at https://www.facebook.com/CreativePlayandPodcastNetwork Enjoy our older streamed games and other episodes on our Youtube channel at: https://www.youtube.com/@creativeplayandpodcastnetwork Would you be interested if we hosted D&D and Edge of Empire games on Roll20 for you to join? Email us at Creativeplaypodcastnet@Gmail.com #RPGaDay

The Monday Pod is back to break down a chaotic 3-2 derby loss to Chelsea under the Cottage lights. We look at the positives going forward including a majestic performance from Josh King and a debut goal from Gonzalo García alongside those defensive frailties.It was an emotional roller coaster of an opening night, but one thing is clear: there isn't going to be a dull moment following Fulham this season... If you enjoy Fulhamish, please consider subscribing to our Substack. You'll be ensuring that we are able to keep making podcasts, videos and written articles. Plus you'll get advert free videos, exclusive articles and access to our exclusive Telegram channel: https://www.fulhamish.co.uk/subscribe Guests: George Cooper Drew Heatley Adam Farquharson Piers Cottee-Jones Producer: Elizabeth Barnard Learn more about your ad choices. Visit podcastchoices.com/adchoices

Send us Fan MailAre you carrying your husband's emotions? Your children's disappointment? The tension in your home? Constantly reading the room, smoothing things over, rescuing, fixing, and keeping everyone okay will eventually crush you—and it can prevent the people you love from taking responsibility for their own growth. You can be tender without carrying everyone. Let's learn the difference between bearing one another's burdens and taking ownership of a load God never gave us. Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Send us Fan MailWhen you stop living marriage the world's way and begin walking as a surrendered disciple of Christ, not everyone will understand—and your own flesh may start asking, “Is this really worth it?” Do it anyway. We're talking surrender, obedience, giants, impossible circumstances, and the God who is able. We aren't walking toward victory hoping God pulls it off. We walk from the victory Christ has already won. Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Send us Fan MailThe hurt may be real. The offense may need repair. The pattern may genuinely need to change. But you can become so consumed with what's wrong in your marriage that you forget what your marriage is for. Let's zoom out from the weeds and recover God's bigger picture: oneness, multiplication, forward motion, and two people pulling together for His Kingdom. Deal with the weeds—but keep building. Support the showChelsey Holm | the Wife Coach "I lead Christian wives  to become TENDER, TENACIOUS & TAKING BACK TERRITORY the enemy has stolen. To live by God's design in marriage through right order, repentance & radical obedience.First step? Grab the 30 Day Guide: War Room RESET: daily action to regulate, realign, and reconnect. 

Everyone worries. Bills. Family. Health. Work. The future. Anxiety is a normal part of being human—but when does ordinary worry become something more? Something that needs professional intervention? More specifically, when does “everyday anxiety” become Generalized Anxiety Disorder (GAD)? In this episode, host Gabe Howard sits down with ADAA member expert Ben Eckstein, LCSW, therapist, anxiety specialist, and author of “Worrying Is Optional,” to explain how clinicians distinguish everyday stress from a diagnosable anxiety disorder. You'll learn why worrying isn't the same as problem-solving, why avoiding anxiety often makes it worse, and how evidence-based treatments like cognitive behavioral therapy (CBT) and exposure therapy help people reclaim their lives.  Listeners Will Learn The physical symptoms that commonly accompany chronic anxiety Why avoidance can make anxiety stronger over time The role of medications like SSRIs and benzodiazepines in treating anxiety disorders Why worry can feel productive — even though it hardly ever is Whether you've been diagnosed with generalized anxiety disorder, wonder if your anxiety has crossed the line from normal to clinical, or want to better understand someone you care about, this conversation offers practical insights, expert guidance, and hope. We would like to thank Otsuka for providing educational support for this episode. Our guest, Ben Eckstein, LCSW, is the owner and director of Bull City Anxiety & OCD Treatment Center in Chapel Hill, North Carolina.  He's a therapist specializing in the treatment of OCD, Anxiety, and OC-Related Disorders. In addition to his clinical work, Ben is a trainer, speaker, and author of the book, “Worrying is Optional.”  Our host, Gabe Howard, is an award-winning writer and speaker who lives with bipolar disorder. He is the author of the popular book, "Mental Illness is an Asshole and other Observations," available from Amazon; signed copies are also available directly from the author. Gabe is also the host of the "Inside Bipolar" podcast with Dr. Nicole Washington. Gabe makes his home in the suburbs of Columbus, Ohio. He lives with his supportive wife, Kendall, and a Miniature Schnauzer dog that he never wanted, but now can't imagine life without. To book Gabe for your next event or learn more about him, please visit gabehoward.com.

What makes a fee part of the advertised price, and when can it be treated as optional? In this episode, we unpack a California court's recent decision interpreting the state's Honest Pricing Law and its distinction between mandatory fees that must be included in an advertised price and optional charges that consumers can avoid. The case offers important guidance for businesses navigating California's increasingly strict rules on pricing transparency, particularly when offering add-ons, service fees, or other charges that may arise during the purchasing process. As litigation and enforcement around hidden fees continue to grow, the decision is a timely reminder that how a fee is presented, and whether consumers can truly avoid it, can make all the difference. Hosted by Simone Roach. Based on a blog post by Gonzalo E. Mon.

Why are humans so determined to explore Mars?I watched a documentary about our decades-long attempt to understand the Red Planet—from satellites orbiting Mars to rovers driving across its surface and the bigger dream of eventually sending humans there.But this isn't really a documentary review.I'm talking about the parts that fascinated me, the things that made me laugh, the questions that popped into my head, and what all this effort says about us as humans.We've sent machines millions of miles through space just so we can look around another planet.And apparently that's still not enough.So… are we actually going to Mars?

There is a point in every growing firm where the founder stops being the engine and starts being the bottleneck. In Episode 259 of Shoot the Moon, Mike Harvath, Ryan Barnett, and Matt Lockhart continue the Owner Optional masterclass with the person who fixes that: a real second in command. They cover how to know when the business has outgrown your capacity, what separates a number two from a strong functional leader, whether to promote from within or hire externally, and how to hand over authority so the change actually holds. CHAPTERS 0:00 – Intro and what we are covering 0:30 – Part 3: the strong number two 2:15 – How you know it is time: the founder as pinch point 4:55 – Senior hire versus a real number two 8:50 – The Star Trek test for a second in command 10:10 – Promote from within or hire externally? 13:40 – Why internal is usually preferred, and what PE does differently 15:30 – The senior technician becoming CEO trap 16:50 – Clear mandates, and letting people make mistakes 18:55 – How to transfer authority gracefully 19:40 – Communication as the first handover lever 24:35 – The founder journey is a lonely one 27:00 – What a real number two does to valuation 28:55 – Wrap-up KEY TAKEAWAYS A senior hire runs a function, a second in command owns an outcome. They carry a number for the whole firm, build the plans that get there, and can hold a room the founder is not in. You know it is time when the business outgrows your capacity, not when you feel ready. The founder becomes a pinch point at every inflection, and growth slows to the pace of one person's attention. Promoting from within is usually preferred. Trust, cultural continuity, and institutional knowledge are the hardest things to hire for and the most expensive to get wrong. Avoid promoting your best technician by default. Doing excellent work is not the same capability as running a business, and the wrong promotion costs you a great engineer and gains you a struggling executive. A clear mandate and room to make mistakes decide whether it works. If the founder keeps reaching back over the authority, the role becomes impossible to perform. Buyers price continuity. A credible successor removes the single largest source of perceived risk in a founder-led firm, and it shows up in the valuation. LINKS & RESOURCES Episode archive: Shoot the Moon series Valuation calculator: See what your firm could be worth Talk to us: Schedule a confidential conversation Listen on: Apple Podcasts or Spotify ABOUT REVENUE ROCKET Revenue Rocket is a sell-side and buy-side M&A advisory firm focused exclusively on IT services companies, including MSPs, cybersecurity, cloud, custom application development, and VARs. Whether you are looking to buy, sell, or grow, Revenue Rocket can help you make your next move the right one. Listen to Shoot the Moon on Apple Podcasts or Spotify.Buy, sell, or grow your tech-enabled services firm with Revenue Rocket.

If your workouts are exactly the same as they were six months ago, that's probably exactly why your results have stalled. In this episode, Casey breaks down progressive overload in plain terms, the tool she uses to actually teach it to her clients (RPE, or rate of perceived exertion), and why so many women unknowingly train the same way for months or years without ever building in real progression.In this episode, you'll learn:What progressive overload actually meansWhy RPE (rate of perceived exertion) is the key to knowing if you're truly progressingThe most common reasons progression gets skipped, especially after 40Why a harder day and fewer reps at the same RPE isn't failure, it's your body doing exactly what it's supposed toWhy muscle and bone density make this non-negotiable at this stage of lifeHow Fall Back to Fitness builds progression into every single week, so you never have to guessInspire Fitness with Casey Young is strength training and nutrition coaching built specifically for women in perimenopause and menopause. Casey is a Registered Dietitian and Certified Personal Trainer who helps women build strength, confidence, and sustainable habits without the guesswork.Details will be dropping soon for the Fall Back to Fitness Bootcamp. Click here for details: https://inspirehw.com/Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

What kind of person decides, “I'm going to follow wild bears around with a camera”?Today on Reality is Optional, I'm talking about a documentary following filmmakers as they track and document bears living on a remote island—and some of the situations these people put themselves in are insane.This isn't really a documentary review. I'm using what I watched as a jumping-off point to talk about the moments that fascinated me, the ridiculous things I'd probably do in the same situation, personal stories it reminded me of, and whatever jokes come out of it along the way.Basically...Let's follow these bears.

In this episode, Dr. Joy Harden Bradford explains how connection helps us heal what we can't heal alone, from the power of sharing our stories to the support we find in friendships, groups, and community. She discusses how healing allows painful experiences to become part of our story without becoming our entire story, why shame begins to loosen when we realize we aren't alone, and how relationships can help us see ourselves more clearly. Dr. Joy also explores self-silencing, navigating conflict, finding meaningful friendships as adults, and why discomfort can sometimes be a sign that we're growing in the right direction. Feeling overwhelmed in your life?Check out ⁠⁠Overwhelm is Optional ⁠⁠— a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you'll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. ⁠⁠Sign up here for only $29!⁠ Key Takeaways: How culturally responsive therapy recognizes the different experiences people bring to mental health and healing Why finding the right therapist is about connection as much as credentials How to balance self-improvement with accepting yourself as you are Why sharing our stories can loosen shame and help painful experiences become part of our story rather than the whole story The unique healing power of groups, friendship, and realizing we aren't alone in what we're experiencing How to build new friendships as an adult by noticing people already in the “background” of your life Why self-silencing our needs can undermine our relationships and how small changes can help us speak up How navigating conflict can deepen intimacy rather than signal the end of a relationship Why discomfort doesn't necessarily mean you're moving in the wrong direction Practical ways to work with everyday anxiety, including asking “and what next?” For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠!⁠ If you enjoyed this conversation with Dr. Joy Harden Bradford, check out these other episodes: Exploring the Healing Potential of Spirituality with Abraham Verghese Racialized Trauma with Resmaa Menakem This episode is sponsored by: ⁠Monarch⁠: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED ⁠Talkiatry⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠⁠ ⁠Quince:⁠⁠ Refresh your wardrobe with Quince by going to ⁠⁠Quince.com/feed⁠⁠ for free shipping and 365-day returns. Now available in Canada, too. ⁠⁠Pebl⁠⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠⁠hipebl.ai⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

Download MP3 | Watch Video Episode Full Timestamps: https://docs.google.com/document/d/e/2PACX-1vQR5efq2cZlUXp_CdVCRWMpL-Ij4YVf3XXzPREaCYFMnaMJKgC_DKCiiR28dd0HpLZlE4-JlOHYXhYM/pub Watch full episodes: https://www.youtube.com/@CastleSuperBeastArchive The Downside of Getting a Times Square Ad Evercold Ones Off To a Rollicking Good Start Caveman Talk: Tokon EA: Death by a Thousand Iron Maidens Pokemon Company Toilet Cam: Even Their Crimes Are Out of Date NEW CASTLE SUPER BEAST "LEGACY" SHIRT & DESKMAT AVAILABLE NOW: https://www.orchideight.com/collections/castle-super-beast - NEW CASTLE SUPER BEAST "LEGACY" SHIRT & DESKMAT AVAILABLE NOW: https://www.orchideight.com/collections/castle-super-beast Go to http://buyraycon.com/superbeastOPEN to get 20% off the Essential Open Earbuds! - Our listeners can buy one pair of glasses and get 20% off any additional pairs at http://warbyparker.com/CASTLE — and using our link helps support the show. #WarbyParker #ad Docket: According to Bloomberg's reporter, Jason Schreier, EA told debt investors that it will cut $700 million in annual costs including $170 million in "organizational efficiencies," which means there will be "mass layoffs" across several EA's studios. EA has been sold to an investor consortium led by Saudi Arabia's sovereign Public Investment Fund. Last year, we spoke with analysts to understand how the debt-financed buyout could impact the U.S. publisher. The Pokemon Company is facing a class-action lawsuit after a former executive was arrested for secretly filming people inside company bathrooms. 89 videos were allegedly filmed in office toilets Delighted to learn that Cammy's SF6 stage has her fighting outside a gay bar, Royal Vauxhall Tavern  Sega vs Capcom fan game demo is out! D.Mon | New Hero Gameplay Trailer | Overwatch D.mon side-by-side comparison between concept art and hero trailer. Nintendo doesn't seem set to do away with physical video game sales any time soon as the company says that a healthy 38.5% of its sales are physical editions. Video Game Accounts Can Be Inherited, Chinese Court Rules. A Beijing court has ruled in favor of a mother seeking to inherit her late son's 87 online gaming accounts, selecting the dispute as an example case to provide judges with legal direction on similar future proceedings involving digital assets. GACKT POSTED A REEL WEARING GENESIS'S OUTFIT WITH REDEMPTION PLAYING IN THE BACKGROUND. HE'S COMING BACKT  

In this episode of Unashamed Unafraid, Chris, Sam, Mason, and Austin discuss why building a real male brotherhood is essential—not optional—for recovering from sexual addiction. They explore the common hurdles men face in seeking support, such as fatherlessness, isolation, and the tendency to minimize their struggles rather than open up. The hosts emphasize that true brotherhood requires both deep vulnerability during moments of temptation and lighthearted fun to build genuine connection. Ultimately, they encourage listeners to stop isolating, step out in courage, and clearly communicate what they need from supportive peers to achieve lasting healing.Make a donation and become an Outsider!Follow us on social media! Instagram, Facebook & TikTokSubscribe to our YouTubeCheck out our recommended resourcesWant to rep the message? Shop our MERCH!  For more inspiration, read our blogDo you have a story you are willing to share? Send us an email! contact@unashamedunafraid.comTimestamps:0:43 – Welcome to Unashamed, Unafraid & Four Brothers in the House2:18 – "Brotherhood is Not Optional" & Trying to Recover Alone4:05 – Mason & Sam's Story: Realizing Dudes Don't Talk About Porn Addiction6:27 – Why Men Avoid Brotherhood: Fatherlessness & Unhealthy Patterns8:52 – The Wild Hearts Group & The Power of "Will You Pray For Me?"11:41 – Reaching Out Before a Relapse vs. Calling After the Fact14:08 – The Young Single Adult Trap: Isolation & Minimizing the Problem16:34 – Attending a Group vs. Actually Being Known19:12 – What Blocks Men From Making the Call During Temptation?21:55 – Balancing Dynamic Brotherhood: Serious Healing + Stupid Jokes24:23 – Teaching Other Dudes What You Need (Listening vs. Fixing)27:14 – Reaching Out & Community Meetup Announcements

In this episode, Cassandra Vieten explores the science of using imagination to change how you think and feel. She explains that imagination isn't something reserved for creativity or daydreaming; we're using it constantly to anticipate the future, interpret the present, and tell stories about the past. Cassandra shares how becoming more conscious of these patterns can help us recognize when our imagination is working against us, shift the stories that keep us stuck, and use this powerful capacity to approach challenges with greater flexibility, possibility, and hope. Her new book is Imagine That: Transform How You Think, Feel, and Live with the Science of Imagination Feeling overwhelmed in your life?Check out ⁠⁠Overwhelm is Optional ⁠⁠— a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you'll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. ⁠⁠Sign up here for only $29!⁠ Key Takeaways: Why we use imagination far more often than we realize How imagination shapes our thoughts, emotions, and behavior The difference between adaptive and maladaptive imagination How catastrophizing uses imagination against us Why imagining how you want to show up can be more useful than imagining perfect outcomes How your unique “imagination style” influences the way you think Why screens may be weakening our capacity to imagine How mental rehearsal can help us prepare for difficult situations Using your future self to clarify your values and priorities Why we can't always think our way into lasting change How imagination can help regulate the nervous system Why generating hope is a skill we can practice For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠!⁠⁠ If you enjoyed this conversation with Cassandra Vieten, check out these other episodes: What's Next? Our Future Stories with David Christian The 12 Levers That Actually Help You Change Your Life | Spencer Greenberg How to Craft a Meaningful Life with Emily Esfahani Smith This episode is sponsored by: Monarch: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED Talkiatry⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠ Quince:⁠ Refresh your wardrobe with Quince by going to ⁠Quince.com/feed⁠ for free shipping and 365-day returns. Now available in Canada, too. ⁠Pebl⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠hipebl.ai⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you been waiting to get baptized? Maybe you're wondering if you're ready, what it means, or whether you even need to do it. In this week's 10-minute Equipping episode, Jim Ramos looks at what the Bible actually teaches about baptism, why it matters, and why you may be overthinking something God has already made clear. If you've trusted Jesus, maybe it's time to stop debating it and take the step. Want to protect your marriage? Get our free ebook: 7 Guardrails to Protect Your Marriage Before It's Too Late. https://meninthearena.org/pages/7-marriage-guardrails  Has Men in the Arena helped you make a change in your life, small or large? We want to hear your impact story! https://meninthearena.org/pages/hero-stories  You can start a ministry to father the fatherless in your church! Learn how with our sponsor, Kids Outdoor Zone at https://kidsoutdoorzone.com/arena.  

Are you a senior corporate leader or high-performing director relying on your company's learning and development budget to dictate your personal growth and future security?   In this empowering solo episode, host Billy Keels reacts to a powerful life lesson from fellow podcaster Chris Williamson: no one is coming to save you. Billy pulls back the curtain on why market-leading multinationals constantly put their money where their mouth is—investing massive financial resources into technical skills, soft skills, and elite methodologies like MEDDIC or Challenger Sales to fuel their corporate organism. Discover why you must break the habit of putting yourself last, treat your personal transition as your own business line item, and aggressively invest your own time, effort, and capital into guided frameworks that unlock a predictable pathway to optionality while you continue to excel at your 9-to-5.  

A customer noticed prices change on their Shake Shack order after they declined to tip - is this legal?

Trail Waffles: How I Found Myself Again[↓ Jump to Recipe ↓](you can click that if you want, I won't be offended, though I will say a small prayer for you to Glizabert, Goddess of Travel, Privilege and Whatever-the-Opposite-of-White-Guilt-is)I wasn't always a person who made waffles on a donkey.I know. I know. You came here for a recipe, and instead you are getting Filmeena's Feelings, and I promise we will get there, we will get to the part with the flour and the fire, but first you have to understand about my grandmother's grandmother, a woman I never met, who according to family legend once fought off a bugbear using nothing but a cast-iron pan and sheer force of personality, and I think about her every single morning as I stand over my own cast-iron pan wondering if today is the day the bugbear comes back seeking revenge.It was autumn - or whatever passes for autumn in a world where the seasons are decided by which god is currently "on one" - and I had just left my third adventuring party in as many months, not because I don't love a good dungeon (I do, dungeons are fine, dungeons are a journey), but because I had realised, somewhere around goblin encounter number forty-one, that nobody in my party had eaten a warm breakfast in six weeks and everyone was, frankly, being insufferable about it. You cannot reason with a paladin who has not had breakfast. I have tried. It ends in a lecture about "Nome guilt" and "we must confess about the sin of taste". All this from a man who, and I cannot stress this enough, eats hardtack dry.So I quit the party. I kept the donkey. The donkey's name is Big Clop and he has never once complained about waffles, which already makes him a better travel companion than most of the two-legged adventurers I've adventured with.I want to be honest with you: I did not invent trail waffles in a moment of culinary genius. I invented them at 5 AM in the freezing rain, sobbing slightly, holding two pans, having what I can only describe as a Breakfast Emergency. But that's the thing about the road, isn't it? It strips everything back to the essentials. Who are you, really, when you're cold, and hungry, and someone in your party (still not naming names, Flibbert) keeps asking "are we there yet?" like we are not all equally lost, annoyed and extremely overwhelmed. Are you the kind of person who gives up? Or are you the kind of person who straps two iron pans to a mule and refuses, on principle, to eat another cold biscuit stew flavoured with sock?I chose waffles. I choose waffles every morning, honestly, it's less a decision at this point and more a compulsion, but we don't have to unpack that today.I made these for a hag once. Not "for" in the sense of "willingly." She'd threatened to turn my party into assorted woodland creatures unless someone impressed her by sundown, and everyone looked at me, and I don't know what that says about my reputation, or the uselessness of my former party, but I made her trail waffles with a little wild honey on top and she let me go AND gave me a discount on a curse removal later that year, so. Draw your own conclusions about the transformative power of a good breakfast. I certainly have.Trail Waffles {#recipe}(serves 4 adventurers, or 1 adventurer and their emotional support donkey)You will need:1 cup of oat flour1/2 cup of regular flour1 egg2 tbsp dried milk-curd (fresh if you can get it)1 cup of water (thin ale will work in a pinch)Pinch of salt1 tbsp fat or oil, plus extra for the pans2 flat iron pans of roughly the same sizeA fire that has calmed down and stopped being dramatic about it (coals, not flame)Optional, but I heavily suggest these are not Optional1/2 cup of nuts 1 tablespoon dried fruit or preserves 1 tablespoon of wild honey or syrupPinch of travelling spicesA fire that has calmed down and stopped being dramatic about it (coals, not flame)- Scrawled on the wall on the privy of The Wandering Spoon, signed Filmeena Oatbarrow, lvl 10 Cook/Bard Hosted on Acast. See acast.com/privacy for more information.