Podcasts about recover

Soul Powered Channel with Rebekah Kiger Transmission 3My WorkRise to Riches Workshop:⁠⁠ https://www.risewithrebekah.com/rise-to-riches-june-2026⁠⁠Soul Powered Society:⁠⁠ https://www.risewithrebekah.com/new-the-soul-powered-society⁠⁠Ready to Go Deeper?If this episode landed somewhere tender, you're probably not meant to do this next part alone. Soul Powered Society is the community I built for women done forcing, done hustling, and ready to build a life from alignment.

Save on your Sugarproof Tea HERE: https://looseleafteamarket.com/products/sugarproof-tea?bg_ref=DlV8B9hf7K  Your skin is aging faster than it should, and it might have nothing to do with your skincare routine. This week I'm sitting down with herbalist Kita Centella, author of Sugar Can F*ck Itself, to talk about the one thing quietly accelerating aging in midlife women that almost no one is checking for: sugar. We go deep on how sugar breaks down collagen at the cellular level, why it hits harder once estrogen starts to decline, and why your "healthy" breakfast might be doing more damage than you realize. This one might change how you look at your next glass of orange juice. We Go Deep On: How sugar breaks down collagen and accelerates visible skin aging Why estrogen decline makes the effects of sugar on skin even worse The inflammation connection between sugar and premature aging Where added sugar hides in foods marketed as "healthy" Why artificial sweeteners don't solve the problem either The herb that temporarily blocks your ability to taste sweetness Simple swaps that support aging from the inside out Why estrogen decline changes how your body processes sugar after 45 The brain science behind why sugar cravings feel impossible to control Where sugar hides in "healthy" foods like yogurt, dressings, and granola Why artificial sweeteners and even natural sugar substitutes keep cravings going Catch the full episode on YOUTUBE HERE: https://bit.ly/MidlifeConversationsYouTube  Episode Links: Sugarproof Tea https://looseleafteamarket.com/products/sugarproof-tea?bg_ref=DlV8B9hf7K    Learn More About Kita Centella Instagram ➜ https://www.instagram.com/looseleafteamarket  Website ➜ https://looseleafteamarket.com/products/sugarproof-tea?bg_ref=DlV8B9hf7K  Book ➜ https://looseleafteamarket.com/products/sugar-can-f-ck-itself-book-become-sugar-proof-for-life    Thank you to our show sponsors:  TIMELINE:Timeline is offering 20% off your order! Go to https://timeline.com/NATALIEJILL  SUNLIGHTEN: Sleep better. Recover faster. Stress less. Get Sunlighten infrared saunas HERE https://sunlighten.com  and use code NATALIEJILL to save BIG!  LEELA QUANTUM: Get 10% off your first Leela Quantum order with the code NatalieJill at checkout  at https://midlifeconversations.com/leela  Free Gifts for being a listener of Midlife Conversations! Mastering the Midlife Midsection Guide: https://theflatbellyguide.com/ Age Optimizing and Supplement Guide: https://ageoptimizer.com   Connect with me on social media! Instagram: www.Instagram.com/Nataliejllfit Facebook: www.Facebook.com/Nataliejillfit   For advertising inquiries: https://www.category3.ca/  Disclaimer: Information provided in the Midlife Conversations podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before making any changes to your current regimen.  Information provided in this podcast and the use of any products or services related to this podcast does not create a client-patient relationship between you and the host of Midlife Conversations or you and any doctor or provider interviewed and featured on this show. Information and statements may have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease. Advertising Disclosure: Some episodes of Midlife Conversations may be sponsored by products or services discussed during the show. The host may receive compensation for such advertisements or if you purchase products through affiliate links. Opinions expressed about products or services are those of the host and/or guests and do not necessarily reflect the views of any sponsor. Sponsorship does not imply endorsement of any product or service by healthcare professionals featured on this podcast.  

To succeed when training elite MMA fighters and athletes in high-demand, high-risk sports, coaches must balance sport-specific preparation with intelligent recovery and individualized strategies that prevent overtraining and support safe weight management. In this episode of the “NASM CPT Podcast,” host Rick Richey talks with guest Brandon Harris, a UFC performance coach and founder of Premier Fitness Systems, about how trainers working with NASM can apply these principles to help both elite and everyday clients thrive. Listeners will learn why "addition by subtraction"—removing unnecessary or excessive training instead of adding more—is often key for athletic success, especially in fighters who already have demanding training schedules. The conversation explores practical approaches to energy system development, wheat cutting, recovery techniques (including breathwork and nervous system regulation), and the role of curiosity and education in a successful coaching career. After listening, you will understand how to evaluate training volume, when to pull back or push intensity, how to address weight cut challenges, and how to foster resilience for long-term performance and health. Chapters: [00:00] What is addition by subtraction in elite athlete training, and why does it matter? [06:18] Why did Brandon Harris move from commercial gyms to starting his own business? [09:21] How did certifications like NASM and curiosity influence Brandon Harris's career path? [14:18] How do you prepare fighters' bodies and minds for the demands and risks of MMA and combat sports? [17:03] How do you train both explosive power and endurance for MMA athletes? [18:11] What does addition by subtraction look like in real training sessions? [20:21] Why do coaches sometimes reduce training rather than add more, and what are real-world examples? [24:39] How does weight cutting work in fight sports, and what are the risks? [33:08] How did networking and volunteering lead to Brandon Harris working with UFC fighter Sean O'Malley? [36:53] What recovery methods matter most for fighters and high-performance athletes? [40:43] How do you teach efficient breathing and energy management during high-stress sports scenarios? [43:35] What is the bigger-picture impact that trainers and coaches can have on clients' lives? [45:41] How can listeners connect with Brandon Harris and learn more about his methods? If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community! The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM. Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Some days, it's easy to forget our inherent goodnaturedness. Get on the mat, get a few good breaths, and bring yourself back. + + + Thanks for listening...here's how to learn more. If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too! Got questions? Want to chat about yoga? Email us! info@threedogyoga.com Want more? Join our live-stream classes held in real time on Zoom.  Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.  

Forrest is joined by his parents, psychologist Dr. Rick Hanson and nutritionist Jan Hanson, to discuss "Depleted Mother Syndrome:” the exhaustion, brain fog, and low mood so many mothers experience. They talk about how Jan hit bottom in the years after Forrest and his sister were born, why the hardest stretch often comes two or more years after birth, the problem with dismissing these experiences as "just motherhood,” and how people can recover. Key Topics: 00:00: Intro & welcome Jan! 2:39: What inspired the book 10:02: Dr. Rick's perspective 13:30: Depleted Mother Syndrome 18:33: The accumulated impacts of motherhood  25:44: Taking care of your health as a mom 36:40: Rick & Jan's personal experience 50:08: Small actions that maintain and repair a relationship 1:04:19: What Jan would tell her younger self Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Sponsors If you're ready to simplify the business side of your practice, now is a great time to try SimplePractice. Start with a 7-day free trial, then get 50% off your first three months. Just go to SimplePractice.com to claim the offer. Go to Zocdoc.com/BEINGWELL to find and instantly book a top-rated doctor today. Get better sleep, backed by your own data. Go to OrionSleep.com/BEINGWELL for 15% off. Learn more about your ad choices. Visit megaphone.fm/adchoices

Before I mention how we should approach unto and lie at this well-head of life, let me observe to you this one thing,—that when there is a general contagious disease (the plague, or the like), every man will look to his health and safety with reference to other occasions, but will be most careful in regard to the general contagion. Now, if forsaking this spring of life be the plague of the age, and the plague of the place where we live, and the plague of Christians, we ought to be very careful lest this general contagion should reach us.

Before I mention how we should approach unto and lie at this well-head of life, let me observe to you this one thing,—that when there is a general contagious disease (the plague, or the like), every man will look to his health and safety with reference to other occasions, but will be most careful in regard to the general contagion. Now, if forsaking this spring of life be the plague of the age, and the plague of the place where we live, and the plague of Christians, we ought to be very careful lest this general contagion should reach us.

Humanities Radio Presents COMM 3540: Rise and Recover Katie Callaway Join Katie Callaway as she dives deeper into the minds of athletes competing at the D1 level. The unseen pressure and realities of playing a college sport cause a variety of mental struggles. Honest conversations with athletes like Luke Sheppard and Bella Ganiere help us uncover what it really takes to compete at one of the highest levels, physically and mentally.

More oil is making its way through the Strait of Hormuz, despite the continuing war with Iran, with Kuwait and Qatar among the Gulf producers finding new ways to keep supplies moving. Could tighter restrictions on Facebook and Instagram actually make children safer online? A former Meta engineering director and whistleblower says changes agreed in a multibillion-dollar US settlement won't go far enough. And Forbes Russia has named Wildberries founder Tatyana Kim the country's wealthiest woman, despite Ukrainian attacks on the company's warehouses.

Once you recognize the signs of Relative Energy Deficiency in Sport (REDs), the most critical step is knowing how to strategically fix it. In Part 2 of this deep-dive series, Reilly and Jenna reunite with sports medicine physician expert Dr. Aubrey Armento, MD and board certified sports dietitian Amanda McCarthy, MS, RDN, CSSD to shift the focus from diagnosis to real world solutions and long term prevention.This episode breaks down the practical side of energy availability, detailing what nutritional management actually looks like when pulling an athlete out of a chronic deficit. The panel discusses how to structure fuel throughout the day to meet elevated metabolic demands, support hormonal health, and protect bone density all while managing the fear or discomfort that often comes with fueling with more.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode, I talk with Dr. Monisha Bhanote about the traumatic brain injury that changed her life and what her long recovery taught her about the brain, inflammation, and cellular health. Together, we discuss nutrition, the gut microbiome, movement, sleep, and nervous system support, as well as why children can become overwhelmed by sensory and environmental stressors. We also explore practical ways parents can become more intentional about supporting their child's developing brain. - - - - - About the Guest: Dr. Monisha Bhanote is a physician with five medical board certifications whose work focuses on cellular health, gut health, and longevity. After experiencing a traumatic brain injury herself, she drew on her medical training, nutrition, supplementation, and lifestyle practices throughout her recovery. She is the author of The Anatomy of Well Being and brings a cellular perspective to helping people better understand how everyday choices can support the body and brain. - - - - - Social Handles: Website: https://www.drbhanote.com/ Instagram: https://www.instagram.com/drbhanote/ Youtube: https://www.youtube.com/@drbhanote Facebook: https://www.facebook.com/drbhanote/ - - - - - Connect My Child's Brain Website: https://www.connectmybrain.com/ Instagram: https://www.instagram.com/connect.my.brain/ Facebook: https://www.facebook.com/connectmybrain Youtube: https://www.youtube.com/@drlaurahanson - - - - - PODCAST Thank you for listening. Please subscribe and share. This podcast is produced by DrTalks.com https://drtalks.com/podcast-service/

Infidelity can shatter trust and leave people questioning their relationships and themselves. Galena Rhoades, PhD, discusses why people cheat; infidelity in the age of dating apps, social media and AI chatbots; what makes some betrayals harder to overcome than others; and how psychologists help individuals and couples begin to heal after an affair. Learn more about your ad choices. Visit megaphone.fm/adchoices

Getting the body is often the easy part.Becoming the woman who can actually enjoy it? That's harder.After coaching hundreds of women, I've realized that most people aren't stuck because they don't know enough about fitness.The science is relatively straightforward.Lift consistently.Progressively overload.Eat enough protein.Manage your calories.Recover well.Most good coaches can give you a plan that works.But no training program can automatically change the beliefs you bring into it.“I'll be happy when I lose the weight.”“I'll be confident when I look better.”“I'll finally feel like enough when I reach my goal.”Then your body changes… and those thoughts are still there.It's like carrying around a backpack full of limiting beliefs.You can lose 30 pounds without ever taking the backpack off.Now you're just leaner while carrying the exact same weight mentally.In this episode, I'm talking about the part of transformation we don't discuss enough:→ Why knowing what to do isn't always enough→ The “I'll be happy when…” trap→ Why confidence doesn't automatically come from changing your body→ Identity and self-worth→ Your relationship with food→ Your relationship with discomfort and failure→ Why the mental work has to happen alongside the physical work→ Becoming someone who can actually enjoy the results she worked so hard forBecause I don't just want my clients to build incredible physiques.I want them to become the type of women who can actually enjoy the lives those physiques create.Your body can change without your beliefs changing with it.And eventually, that becomes the real work.———KNOW WHAT TO DO, BUT STILL FEEL LIKE YOU'RE CONSTANTLY STARTING OVER?If you're tired of collecting more fitness information but still struggling with consistency, overthinking, or feeling like your body is another problem you need to solve, my 1:1 coaching goes deeper than giving you another plan.We work on the training and nutrition that change your physique — while building the structure, self-trust, and identity that allow you to actually maintain it.Build the body. Become the woman who knows how to live in it.APPLY FOR 1:1 COACHING ↓https://calendly.com/elenoa-mccabe/30min

Send us Fan MailAmazon PPC strategy can help recover organic sales using Brand Analytics, Search Query Performance, auto campaigns, and proven keyword data. The video shows how Amazon sellers can use past ranking data after organic sales fall and choose better PPC keywords, bids, and campaign targets. It also covers Amazon pricing strategy, sales velocity, coupons, gradual price increases, and bid changes when higher prices slow conversions.If organic sales are falling and PPC has no clear plan behind it, rebuild the campaigns around proven search data before more ranking and revenue disappear: https://bit.ly/4jMZtxu#AmazonPPC #AmazonAdvertising #AmazonFBA #AmazonSeller #AmazonSEOWant free resources? Dowload our Free Amazon guides here:Your $1M Roadmap is here!: https://bit.ly/3SBO7VkDownload the 2026 Amazon AI Operating Manual: https://bit.ly/3SLmusPAmazon Receiving Delay Guide: https://hubs.ly/Q04cdD4c0Amazon Catalog Spring Cleaning: https://hubs.ly/Q046BVfp0Amazon Proft Margin Defense 2026: https://hubs.ly/Q042trRH0Amazon SEO Toolkit 2026: https://bit.ly/4oC2ClTAmazon Seller Strategy Report 2026: https://bit.ly/3YN1RME2026 Ecommerce Website & SEO Readiness Checklist: https://hubs.ly/Q04btghf0Amazon 2026 PPC guide: https://bit.ly/4lF0OYXTimestamps00:00 – Amazon PPC Strategy After Organic Sales Drop00:39 – Why Amazon Organic Sales Can Decline01:10 – Amazon Pricing Strategy and Sales Velocity01:48 – Coupons, PPC Bids, and Higher Prices-----------------------------------------------------------------------------------------Follow us:LinkedIn: https://www.linkedin.com/company/28605816/Instagram: https://www.instagram.com/stevenpopemag/Pinterest: https://www.pinterest.com/myamazonguys/Twitter: https://twitter.com/myamazonguySubscribe to the My Amazon Guy podcast: https://podcast.myamazonguy.comApple Podcast: https://podcasts.apple.com/us/podcast/my-amazon-guy/id1501974229Spotify: https://open.spotify.com/show/4A5ASHGGfr6s4wWNQIqyVwSupport the show

Get your FREE copy of the "Ultimate Anti-Cancer Food Guide" here: https://cancerfreedomprogram.com/ultimateanticancer What you eat the day after chemo isn't just important — it can be the difference between bouncing back faster or struggling through your recovery.  Most people finishing a chemo session have no idea that what's on their plate in the next 24 hours either supports their recovery or makes it harder. You don't need a complicated protocol. You just need to know what works. So let me show you how it's done. Join the Cancer Freedom Program Apply HERE:https://www.cancerfreedomprogram.com/?utm_source=podcast&utm_content=cancer_freedom_podcast #cancerfighter #cancersurvivor #breastcancer #breastcancersurvivors #cancerrecovery #cancernutrition #mastectomy #tamoxifen #anastrozole #letrozole #exemestane PS - Whenever you're ready, here are the 2 best ways I can help you… Get your FREE copy of the "Ultimate Anti-Cancer Food Guide" here: https://cancerfreedomprogram.com/ultimateanticancer Join the Cancer Freedom Program Apply HERE: https://www.cancerfreedomprogram.com/?utm_source=podcast&utm_content=cancer_freedom_podcast Let's Connect: Website: https://www.cancerfreedomprogram.com/https://www.cancerfreedomprogram.com/?utm_source=podcast&utm_content=cancer_freedom_podcast

In Episode 347, a betrayed partner who recently ended a three-year relationship asks whether her former partner can genuinely recover after more than two decades of compulsive pornography use, high-risk sexual behaviors, drug-fueled acting out, and extensive secrecy and deception. Her central concern is not merely whether he can stop acting out, but whether someone who has spent years lying, denying, withholding, and creating an alternate sexual reality can ever become trustworthy. We explain that sexual betrayal often creates a uniquely profound injury because it strikes at the intimate agreements upon which a romantic relationship is built. The sexual behaviors are devastating, but the lying, gaslighting, and “secret sexual basement” can fracture a partner's entire sense of reality, leaving her questioning not only him, but her own judgment, worth, memories, and ability to trust herself.   We believe genuine recovery is absolutely possible, even after decades of addiction, but recovery cannot be reduced to simply stopping pornography or other sexual behaviors. Sobriety is the starting point, not the finish line. True recovery requires the addict to address the larger patterns surrounding addiction—secrecy, emotional immaturity, shame, reactivity, avoidance, entitlement, and disconnection—and replace them with honesty, vulnerability, empathy, accountability, and proactive transparency. In cases involving extensive deception and major unknowns, rebuilding may require a professionally facilitated disclosure process, appropriate verification, daily transparency, consistent recovery work, and the addict taking the lead rather than forcing his partner to drag him through the process. Trust should therefore return gradually and in proportion to sustained evidence, not promises, apologies, or short periods of sobriety.   Finally, the fact that recovery and restored trust are possible does not mean every relationship should or will survive. Sometimes the accumulated damage is simply too great, and the betrayed partner must assess not only his capacity to change, but her own capacity, boundaries, needs, and willingness to participate in rebuilding something she did not destroy. She also does not need to remain in an unhealthy relationship because she fears he might someday recover and become a better partner for someone else. Love and desire alone are not enough; compatibility, capacity, emotional maturity, and consistent action all matter. The goal is not to recreate the pre-betrayal relationship, because that relationship can never simply be restored. The real question is whether both people can build something new—one grounded in truth, healthy boundaries, sustained recovery, safety, and authentic connectionFor a full transcript of this podcast in article format, go to:   Can my Partner with 2 Decades of Porn Use & Years of Secrecy & Lying Genuinely Recover?Learn more about Mark and Steve's revolutionary online porn/sexual addiction recovery and betrayal trauma healing program at—daretoconnectnow.comFind out more about Steve Moore at:  Ascension CounselingLearn more about Mark Kastleman at:  Reclaim Counseling Services

Chris Chavez, Kyle Merber, and Preet Majithia are back with lots to unpack, including two Diamond Leagues, a half marathon world record, a robot, a Rupp record, and breaking news at the end of the episode.Discussed in this episode:– Yomif Kejelcha, 56:51 half marathon world record, Buenos Aires: Cuts 21 seconds off Jacob Kiplimo's 57:20 from Lisbon in March (note: the Lisbon run hasn't been formally ratified yet either). Kejelcha's splits: 13:45 through 5K, 27:19 through 10K (19 seconds off world record pace), then he turns it on: 13:22 for 10K-to-15K, closes the final kilometer in 2:32.– Silesia men's 1500m — Ethan Strand wins in 3:30, 11th to first: Cole Hocker third (3:31.17, first race since Pre Classic, seven weeks off), Jakob Ingebrigtsen fourth (3:31.19, ten days after winning the European 5K), Phanuel Koech second (3:31.14). Splits: 1:50.4 last 800, 54.3 last lap, 26.4 last 200 (13.2/13.2 for Ethan). Strand ran wide in lane two for much of the race, avoided the traffic that boxed Cole and Jakob, and had a clear line in the final 100.– Jakob Ingebrigtsen's return to the 1500: Ten days since Europeans. Ran to the front from 600 to go, accelerated sharply in 13.7 for that section, closed at a level that wasn't far off Ethan.– World Athletics Seb Coe Super Invites — Budapest 1500 expands to 13: Both Josh Kerr and Jakob Ingebrigtsen confirmed. World Athletics broke their own rule because the matchup was too good to keep from fans.– Silesia women's 1500m — Tsigie Duguma wins in 3:55.06 (world lead, PB): Goes from fifth to first in the final 100 meters with her trademark last-50 burst.– Lausanne 5000m — Americans go 2-3-4: Birhanu Balew wins in 12:57. Parker Wolfe second in 12:58.2, Nico Young third in 12:58.3, Graham Blanks fourth in 12:59.16. Parker Wolfe is the best American 5K runner right now.– Lausanne men's 800m — Wanyonyi wins in 1:42, first DL 800 victory of the year: Marco Arop went through 400 in 49.1 — deliberately trying to set up a world record attempt (Rudisha's split was 49.2).– Lausanne women's 800m — Audrey Werro wins in 1:55.33, Femke Bol second in 1:55.41: Femke sets a new Dutch national record (tying, then surpassing Ellen van Langen's 1992 Olympic final mark).– Silesia women's 100m — Melissa Jefferson-Wooden wins, 10.78: Extends unbeaten 100m streak to 10 races.– Rai Benjamin confirms the double at World Ultimate: Flat 400 on day one, 400H semis and final on days two and three.– The robot: Lightning, a humanoid robot built by smartphone maker Honor, ran 9.32 at the World Humanoid Robot Games in Beijing — breaking Bolt's world record of 9.58.– Galen Rupp, 61:29 at the Antrim Coast Half Marathon: US 40+ record. Ninth place overall. Fastest half he's run in six years.– Looking ahead: Zurich Diamond League Thursday. Diamond League final in Brussels September 4-5. World Ultimate Championships September 11-13.____________SUPPORT OUR SPONSORSVELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. They keep your feet and legs properly aligned after you put in all of those weekly miles. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠⁠⁠⁠⁠OLIPOP: OLIPOP's Citrus Rush packs apple, lemon, lime, and orange juices with 60mg of green tea caffeine for a bold, refreshing blast of flavor ready to fuel your next adventure. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Rest, By Force or By Choice: Burnout, Self-Care, and Sustainable Practice for Therapists - An Interview with Cecily Moore, PhD Dr. Cecily Moore on burnout, rest as a clinical intervention, and unlearning the Strong Black Woman Narrative. Curt and Katie talk with Dr. Cecily Moore, a licensed therapist, counselor educator, and clinical supervisor, about why the expectation of endless strength and infinite patience is an unsustainable ask for therapists and other helping professionals. As clinicians carry collective grief and moral exhaustion alongside their clients, Dr. Moore reframes what burnout is actually asking of us. At the center of the conversation is a simple, uncomfortable idea: your body is designed to protect you, so you will stop either by force or by choice. Dr. Moore makes the case for rest as a clinical intervention rather than a reward, unpacks how self-care has been co-opted into something you buy instead of something that restores you, and explains why advocacy that runs on depletion is a ticking time bomb. Real self-care, she argues, is honest about limits, boundaries, and capacity. From there the discussion turns practical. Dr. Moore shares how deeper values work (asking where a value came from and how it was modeled) opens the door to change, how her "BS Job" checklist gives clinicians a concrete mirror for what is draining them, and why systems will not shift until the people inside them do. She also connects this to her research on unlearning the Strong Black Woman Narrative and the survival-based beliefs about strength, productivity, and worth that keep so many helpers over-functioning. This is a grounded, hopeful conversation for any therapist trying to build a sustainable career without abandoning the work they care about. In this episode, we discuss: - Why endless strength and infinite patience are an unsustainable ask for helping professionals - How to tell rest as a clinical intervention apart from self-care that has been co-opted - Why your body will make you stop, by force or by choice - How to size your advocacy to your actual capacity so it does not deplete you - What deeper values work looks like, and why it drives real change - Why unlearning survival-based beliefs about strength and worth makes practice more sustainable Timestamps: - 01:20 - Who Dr. Moore is and what she puts into the world - 02:49 - What therapists get wrong about endless strength and infinite patience - 04:17 - Collective trauma and watching the world change in real time - 06:37 - Moral injury, privilege, and truth-telling across lived experience - 10:29 - How self-care got co-opted, and why advocacy runs on your well-being - 13:07 - Why rest feels so scary - 15:00 - Reframing self-care as self-maintenance - 18:58 - Over-functioning students and learning to be human - 22:49 - Insight versus implementation, and the systemic barriers - 24:15 - Why systems can't shift until the people do - 28:13 - Sustainable choices, by force or by choice - 29:16 - Values work and the "BS Job" checklist - 31:24 - The Strong Black Woman Narrative and questioning conditioning - 35:28 - Where to find Dr. Moore Guest Bio: Dr. Cecily Moore is a licensed therapist, counselor educator, researcher, and clinical supervisor with a PhD in Counselor Education and Supervision. She is the founder of Dr. Cecily Moore & Associates and the creator of the Reappropriate, Redefine, Recover framework, which helps Black women unlearn the Strong Black Woman Narrative and the survival-based beliefs around strength, productivity, and worth that fuel burnout. Her work blends trauma-informed care, nervous system regulation, and culturally responsive practice, and reframes rest as a clinical intervention, not a reward. Learn more at drcecilymoore.com. Full show notes and transcript: mtsgpodcast.com Join the Modern Therapist Community Patreon: https://www.patreon.com/c/mtsgpodcast Facebook Group: https://www.facebook.com/groups/therapyreimagined Modern Therapist's Survival Guide Creative Credits Voice Over by DW McCann: https://www.facebook.com/McCannDW/ Music by Crystal Grooms Mangano: https://groomsymusic.com/

What You'll Learn in This Episode Why executive burnout is usually a betrayal problem, not a workload problem The difference between betrayal as destruction and betrayal as revelation How high-functioning codependency and over-giving accelerate burnout in high-achievers The origin belief driving your disordered boundaries - and how to find it The six-step L.I.S.T.E.N. Method for moving through betrayal Concrete personal and professional steps to reclaim your energy and worth   Burnout Isn't a Workload Problem - It's a Betrayal Problem The exhaustion that sleep doesn't touch and a vacation only reschedules isn't about your calendar. It's about a betrayal you've been staying busy enough to avoid feeling. Somebody crossed you; a partner, a mentor, a company you bled for, a parent. Instead of grieving it, you got useful. You made yourself indispensable so you'd never be discardable again. That isn't ambition. It's a survival strategy in business casual. Key insight: Burnout in leaders is rarely about doing too much. It's about doing too much for people who wouldn't do the same for you, while some part of you knew it the whole time.   Betrayal Is Not Destruction - It's Revelation Genesis 50:20 gives the whole framework. Joseph tells the brothers who sold him: "You intended to harm me, but God intended it for good." He doesn't deny the harm. He names the intent, and refuses to let their intent write the final sentence. Betrayal doesn't build the crack. It reveals the crack that was already there - in the relationship, the agreement, or the story you were told about your own worth. Underneath the Scripture is the neuroscience: your nervous system logged the betrayal as a threat and went into protection - over-function, over-give, say yes when you mean no. That pattern is high-functioning codependency, and it's the number one accelerant of burnout in high-achievers.   Key Takeaways Burnout that rest won't fix is often unprocessed betrayal. Betrayal reveals a pre-existing crack; it doesn't create it. Over-functioning is a survival response, not a personality trait. Healing is internal — it never requires the other person's apology. The L.I.S.T.E.N. Method works the root belief, not just the symptom Ready to Work the Root? If you can feel the origin belief but can't quite reach it alone, that's exactly the work of the Premium Strategy Hour. One focused hour: we locate the origin, name the belief, and build the boundary you've needed for years,  the one that ends the over-functioning at the root. These are deliberately limited, and only a handful open each month. When they're gone, they're gone until the next window. Claim your Premium Strategy Hour → Listen deeply. Speak boldly. Do the work.   Connect Subscribe to Listen Then Speak on Apple Podcasts and Spotify or wherever podcast are distributed. If this episode named something you've been carrying, share it with one leader who needs it.   Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint. Find out what failure really looks like, how to maximize results without burning out, and more, in today's Q&A...  Should you train to failure? And what does failure even mean? [0:24] What's the approach to building bigger shoulders? [6:43] Can you build legs with limited equipment?  [10:27] 4 simple changes that can eliminate your gut issues. [15:52] Is training a muscle group once per week enough? [19:31] How do you handle strength imbalances on unilateral exercises? [21:26] Sponsors Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off. AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay. Want to work with me to transform your body and mind? Go here now.

“I'd rather do a race than a time trial as my first marathon. I went to New York during my off season last year just to see how it was. I got to feel the atmosphere and I was like: yeah, I want to do this.”My guest for today's episode is Andreas Almgren, who is the newly-minted European 10,000m champion and soon-to-be a first-time marathoner. On November 1st he will run the New York City Marathon for his debut at the distance.He's had a great past 12 months with four European records in that span: the 10K road in Valencia in January at 26:45 (puts him sixth on the world all-time list); the half marathon last October in 58:41 (the first European under 59 minutes); World Championships bronze in Tokyo last September, where he finished 0.25 seconds off gold; and a 5000m European record of 12:44 last outdoor season. He's one of the best in the world right now.Andreas is 31. He grew up in Sweden playing wing-back at AIK, one of the biggest clubs in the Nordics, and only turned to running full-time after recurring injuries ended that path at 18. He won World U20 bronze in the 800m in Eugene in 2014 and looked like Sweden's next great middle-distance runner — then spent four years with stress fractures, a broken navicular, a sacral stress fracture, missing more than he raced. In 2019, sitting on a stationary bike during rehab for that sacral fracture, he watched his friend Kalle Berglund make a world championship 1500m final using double threshold training. He copied it. He has been going up in distance ever since, and every time he steps up, he runs faster. He has been working toward the marathon for a while now.We dive into why he picked New York over Valencia, how his double threshold system has evolved over the last seven years, what it took to stay healthy the past two years, the training he is doing for the marathon right now and much more.____________SUPPORT OUR SPONSORSVELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. They keep your feet and legs properly aligned after you put in all of those weekly miles. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠⁠⁠⁠OLIPOP: OLIPOP's Citrus Rush packs apple, lemon, lime, and orange juices with 60mg of green tea caffeine for a bold, refreshing blast of flavor ready to fuel your next adventure. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

In this podcast episode replay from a few years ago, you'll meet Cora, a pet business owner navigating the impact of depression and anxiety on her pet business and her life When feeling well, Cora is high-energy, responsive, and prompt with billing. However, during depressive episodes, she feels physically and mentally blocked, causing client communication and routine business tasks to stall for weeks at a time. As you listen, I want to emphasize that I, Kristin Morrison, am a business and life coach – not a medical professional or therapist – the session is designed solely to help Cora manage her business operations during low periods, not to diagnose or treat her condition. Anyone struggling with anxiety or depression is strongly encouraged to seek help from a medical professional. This episode highlights the reality of running a business while living with a mental health condition. Thank you to Cora for her courage in speaking up, to give a voice to the many pet industry entrepreneurs facing similar challenges while also helping all listeners build deeper empathy for invisible struggles. Visit the show notes page: www.ProsperousPetBusiness.com/podcast178 Find out more and sign up for the online breathwork circle for stress and burnout relief. Try the stress-relieving exercises in the TRE video. Get the How to Recover from Pet Business Burnout book. Find out more about the monthly Pet Business Webinars and Workshops. Click to apply to be coached on the Prosperous Pet Business podcast. Book a pet business coaching session with Kristin Morrison. Connect with Kristin Morrison on Instagram. Copyright © Prosperous Pet Business and Kristin Morrison www.ProsperousPetBusiness.com

This episode of The John Phillips Show is a wild ride, featuring Bill Schulz who's been a fixture in late-night TV for years, but now has a new passion project that's all about sharing the history of New York City. You'll hear about his experiences as a tour guide, his thoughts on the impact of COVID on the city, and some surprising stories about the people and places that make New York so unique. This episode is a conversation with a familiar face, but one that's exploring new territory. Our guest has been a part of the late-night TV scene for decades, but now he's turned his attention to sharing the stories and history of New York City. He's got a new project that's all about taking people on a journey through the city's streets, and he's got some fascinating insights to share about what makes New York tick. From the impact of COVID on the city's neighborhoods to some surprising stories about the people and places that make New York so special, this episode is a must-listen. You'll hear about the challenges of being a tour guide in a city that's constantly changing, and how our guest has found ways to adapt and thrive. He's also got some strong opinions about the impact of COVID on the city, and how it's affected the people and places that make New York so unique. And, of course, you'll hear some great stories about the city's history and culture. If you're interested in hearing more about our guest's new project, or just want to learn more about the city that never sleeps, tune in to this episode of The John Phillips Show. You can find the full episode on our website, or wherever you get your podcasts.See omnystudio.com/listener for privacy information.

Plus: A Calgary police officer will be tried for murder after two suspects in a slow-speed chase were shot and killed, a survey finds almost a fifth of Quebec teachers consider quitting, WestJet is ordered to do away with a 300-pound weight limit on wheelchairs on most of its planes, and what makes Quebec and Newfoundland's pending energy deal historic? We love feedback at The Big Story, as well as suggestions for future episodes. You can find us: Through email at hello@thebigstorypodcast.ca Or @thebigstory.bsky.social on Bluesky Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

This episode of The John Phillips Show is a wild ride, featuring Bill Schulz who's been a fixture in late-night TV for years, but now has a new passion project that's all about sharing the history of New York City. You'll hear about his experiences as a tour guide, his thoughts on the impact of COVID on the city, and some surprising stories about the people and places that make New York so unique. This episode is a conversation with a familiar face, but one that's exploring new territory. Our guest has been a part of the late-night TV scene for decades, but now he's turned his attention to sharing the stories and history of New York City. He's got a new project that's all about taking people on a journey through the city's streets, and he's got some fascinating insights to share about what makes New York tick. From the impact of COVID on the city's neighborhoods to some surprising stories about the people and places that make New York so special, this episode is a must-listen. You'll hear about the challenges of being a tour guide in a city that's constantly changing, and how our guest has found ways to adapt and thrive. He's also got some strong opinions about the impact of COVID on the city, and how it's affected the people and places that make New York so unique. And, of course, you'll hear some great stories about the city's history and culture. If you're interested in hearing more about our guest's new project, or just want to learn more about the city that never sleeps, tune in to this episode of The John Phillips Show. You can find the full episode on our website, or wherever you get your podcasts.See omnystudio.com/listener for privacy information.

A federal judge in Oakland heard opening statements in a lawsuit brought by four states against Meta. Reporter: Rachael Myrow, KQED A national survey by a California advocacy group found that 70 percent of teenagers are using Artificial Intelligence to complete their schoolwork. Reporter: Jose Velazquez, KQED It's been five years since the Caldor Fire nearly burned down the entire community of Grizzly Flats, a remote canyon town nestled in El Dorado County. Since then, residents say they've received little to no help from the federal government and the community is working to become whole again. Reporter: Riley Palmer, CapRadio Learn more about your ad choices. Visit megaphone.fm/adchoices

After 25 years of growth, leadership, challenges, and change, what are the things that should never change? Pastor Mike and five Inspire Church leaders sit down for an honest conversation about the lessons behind 25 years of ministry, from leading the next generation and preserving the Aloha Spirit to navigating faith, culture, family, and the future of Hawai'i. Growth changes the organization. Legacy reveals what was worth keeping. What does it take to lead a growing organization without losing the values that built it? In this episode of the Pound for Pound Leadership Podcast, Pastor Mike sits down with five of Inspire Church's pastors and directors. Dan Carranza, Franco Heu, DJ Garces, Randy Kimura, and Clint Chinen for a wide-ranging conversation about faith, leadership, discipleship, Hawaiian culture, the Aloha Spirit, family, and the future of Hawai'i. As Inspire Church approaches its 25th anniversary, Pastor Mike reflects on what he believes must continue to change and, more importantly, what he believes should never change. The conversation explores how leaders can make an impact in society, why discipleship matters, how to navigate questions of faith and cultural identity, and what it means to lead with humility, conviction, and a heart for people. Pastor Mike also shares his vision for Hawai'i, his hope for another great revival and awakening, and why he believes the church must continue reaching people while preserving the welcoming Aloha spirit that has defined its community. The episode closes with a deeply personal look at family, legacy, obedience, surrender, and the fruit that comes from faithfully following God's calling. Watch, listen, and join the conversation. _____ 00:00 — Meet the Leaders: Five Inspire Church Pastors & Directors 00:55 — How Do You Make an Impact in Society? 04:33 — Where Do Leaders Get Their Truth? 06:37 — 25 Years of Inspire Church: What Should Never Change? 10:17 — Shepherding the Next Generation of Hawaiians 18:52 — When Faith & Cultural Identity Collide 19:51 — "God's Heart for Hawai'i Is to Save Hawai'i" 21:30 — Can Hawai'i Recover the Aloha Spirit? 25:03 — The Leadership Legacy That Starts at Home 28:54 — Obedience, Surrender & the Fruit of Faithfulness 30:52 — Closing Thoughts + Inspire Church's 25th Anniversary Featured Guests Dan Carranza — Kapolei Franco Heu — Waikele DJ Garces — Honolulu Randy Kimura — Kailua Clint Chinen — Mililani Inspire Church 25th Anniversary: Join Inspire Church as they celebrate 25 years of ministry and God's faithfulness in Hawai'i. Get your tickets now! Subscribe to the Pound for Pound Leadership Podcast for more conversations on faith, leadership, purpose, culture, and the people shaping Hawai'i and beyond. Join Great Life at mikekai.tv

To become a champion bodybuilder and maintain long-term success, you need to build a relentless mindset, practice consistent discipline, and develop individualized strategies for both training and recovery. In this episode of the NASM “Peak Physique Podcast,” host Andre Adams and special guest Andrea Shaw, six-time Miss Olympia, answer the question: "What does it really take to achieve and sustain greatness in bodybuilding?" Listeners learn practical approaches to manifestation, how to navigate setbacks, and why offseason discipline matters as much as contest prep. Andrea shares her firsthand experiences transitioning from being inspired by her mother's fitness journey to earning multiple Olympia titles, and details the key shifts in training, nutrition, and mindset that have supported her longevity. The conversation explores how NASM methodologies and mineral balancing can optimize athletic performance and health. By the end of the episode, you'll understand how to approach your own fitness pursuits with greater structure, resilience, and a long-term outlook, whether you are an aspiring competitor or focused on personal transformation. Chapters:  00:05:10 How did Andrea Shaw get started in bodybuilding?  00:13:21 Why did Andrea take an eight-year break and how did it shape her return?  00:19:22 How do different journeys to earning a pro card compare?  00:22:26 Why is the offseason crucial for bodybuilding success? 00:24:47 What mindset shifts are needed after a loss on the big stage?  00:28:34 How does coaching structure and support impact progress?  00:34:28 How can mineral balancing and HTMA testing improve prep and recovery?  00:42:50 What does a typical week of training and recovery look like for a champion?  00:47:03 How can women be empowered to thrive in bodybuilding at any stage?  00:52:51 Where can you learn more or get involved with Andrea Shaw's initiatives?  If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community! The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM. Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Chris and Kyle reunite for a European Championships wrap up that includes the women's 800m race everyone came to Birmingham for, Jakob's comments on Josh Kerr, Amy Hunt's four gold medals, Andreas Almgren's 10K performance and more.Discussed in this episode:– Audrey Werro wins the women's 800m in 1:54.81 — a 44-year-old championship record: The race everyone wanted. Hodgkinson takes the front after the first bend, Werro goes wide on the back straight and takes the lead at 300m. First lap 56.45, 29.2 through 600, Werro opens the gap off the final turn, Hodgkinson closes half a meter — and that's it. It is the only two sub-1:54 performances since the 1980s. Keely takes silver in 1:55.01 — also under the old record. No one else was within three seconds. Werro's season: won all six outdoor races, PB from 1:55.91 to 1:53.80, four of the five fastest times in the world this year.– The semi controversy: Werro was clipped from behind and fell late in Thursday's semi, hit the rail, was limping afterward. Officials correctly advanced her to the final. A lot of people argued she got a free semi and that argument is wrong.– On writing off Keely: That's an overreaction. She set an indoor world record and an outdoor PB this season. She hasn't been off a major podium in 12 straight championships. – The Femke Factor: 1:55.54 for bronze ties Ellen van Langen's 34-year-old Dutch record from the 1992 Olympic final. She was the only athlete in the field to PB.– Jakob Ingebrigtsen says athletes skipping championships are “ruining” the sport: Three days after winning the European 5K in his first race in 11 months, Jakob told the BBC he was “very” disappointed Josh Kerr skipped the European Championships. His argument: championships exist so the best athletes compete, it's not really for athletes to choose where they participate, and not showing up damages the sport.+ More from European Championships including Georgia Hunter-Bell wins the European 1500m — her third major title of 2026: 4:07.78 in a slow, tactical final, gliding clear. Klaudia Kązmierska silver (4:08.80), Patricia Silva bronze (4:09.22) + Amy Hunt sweeps four golds: 100m, 200m, 4x100m, mixed 4x100m — an unprecedented haul.– 2028 US Olympic Trials: Hayward Field, June 17-22, six days: USATF confirmed Hayward Field for the sixth straight Trials. The bigger story is the format: six days, no rest days, the shortest Trials since 1964. Every Trials from 1992-2024 ran ten days. Why: SoFi Stadium is hosting both the July 14 opening ceremony and swimming, so LA28 flipped the calendar. Track runs July 15-24.____________SUPPORT OUR SPONSORSVELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. They keep your feet and legs properly aligned after you put in all of those weekly miles. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠⁠⁠OLIPOP: OLIPOP's Citrus Rush packs apple, lemon, lime, and orange juices with 60mg of green tea caffeine for a bold, refreshing blast of flavor ready to fuel your next adventure. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

What if the things you're doing to improve your health are actually creating more demand than your body can handle? Exercise, fasting, cold plunges, sauna, breathwork, supplements, and other popular wellness practices can absolutely be beneficial. But a habit isn't automatically healthy just because it's labeled that way. In this episode of the Thyroid Answers Podcast, Dr. Eric Balcavage explains why the effectiveness of any health strategy depends on your current physiological state and your capacity to adapt to the stress it creates. Exercise is a stressor. Fasting is a stressor. Heat and cold exposure are stressors. Even increasing thyroid hormone can increase metabolic demand. When your body has adequate fuel, sleep, nutrients, recovery, and resilience, those stressors may help build capacity. But when you're already under-fueled, exhausted, overtrained, anxious, inflamed, or sleeping poorly, adding more "healthy" stress may reinforce the very protection signals you're trying to resolve. In this episode, you'll learn: Why a healthy habit is only healthy when you have the capacity to benefit from it The difference between demand and capacity and why it matters for thyroid physiology How exercise can either build resilience or contribute to depletion Why hormetic stressors like fasting, cold plunges, sauna, and HIIT aren't appropriate for everyone at every stage How stacking multiple wellness practices can quietly increase your total stress load Why increasing thyroid hormone can increase metabolic demand without necessarily improving recovery Signs that a health strategy may be exceeding your current capacity How to evaluate whether your exercise, fasting, supplements, recovery tools, or other protocols are actually helping A simple way to audit your current habits based on demand, capacity, dose, and recovery The goal isn't to label exercise, fasting, sauna, cold exposure, or any other tool as good or bad. The better question is: Does this tool match the current state of your body? If your energy, sleep, digestion, mood, body temperature, exercise recovery, and overall resilience are improving, your current strategies may be helping you build capacity. If you're becoming more tired, anxious, cold, sore, dependent on caffeine, or unable to recover, it may be time to reconsider the amount of demand you're placing on your physiology. Recovery isn't always about doing more. Sometimes it's about reducing the demand long enough for your body to rebuild the capacity to handle more. Resources Want to better understand the stressors, signals, and patterns that may be shaping your thyroid physiology? Get the Thyroid Recovery Blueprint: drericbalcavage.com/thyroid-recovery-blueprint-course Or comment/DM BLUEPRINT on social media for more information. Need Help Identifying the Root Cause of Your Symptoms? If you've been struggling with thyroid symptoms, fatigue, brain fog, digestive issues, or persistent symptoms despite thyroid medication or supplements, schedule a discovery call at drericbalcavage.com to learn more about Dr. Balcavage's physiology-first approach. Learn More About Dr. Eric Balcavage Dr. Eric Balcavage is the co-author of The Thyroid Debacle, author of Is This The Hill?, and the creator of: • State-Based Medicine™ • The Adaptive Thyroid Model™ • The Strategic Thyroid Solution™ His work focuses on helping patients and practitioners understand thyroid physiology through the lens of metabolic stress, adaptation, and whole-body regulation. Is This The Hill? recently released and is available on Amazon. To learn more, access exclusive bonus content, or to order, visit drericbalcavage.com/hill. Connect with Dr. Eric Balcavage

Raising Future HEALTHY Adults with Elizabeth Pehrson (Episode 296)   Hebrews 12:11 NIV “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”   *Transcription Below*   Elizabeth Pehrson is a speaker, podcaster and founder of The Exchange. She's a yellow sanguine, who is full of energy and lives life wide-open! She loves Jesus and meaningful connections. Elizabeth is married to David and mother of EIGHT children, who range from high school to graduated from college.   Follow her online:  Instagram: @long_game_parenting or @octomama or @theexchangeus Facebook: https://www.facebook.com/elizabeth.m.pehrson   Thank you to Our Sponsor: WinShape Marriage   Questions and Topics We Cover: What are a handful of habits in the home that you see as most essential for families so that they all can experience a joyful life together? What natural consequences and strategic discipline can you offer as ideas for teens living at home? As parents, what else can we do now to help our kids reach maturity and independence as adults?   Previous Guests from The Savvy Sauce Episode Mentioned: 74 Effective Parenting for Toddlers Through College with Wife, Mother to 8, and The Exchange Founder, Elizabeth Pehrson Part 1  75 Responding to God's Stirring with Elizabeth Pehrson, Founder of The Exchange, Part Two Inspiring Perspective in Parenting with Kay Wyma (Episode 164) Stories of God's Upside Down Economy with Kristen Welch (Episode 174)   Connect with The Savvy Sauce on Facebook or Instagram or Our Website   Gospel Scripture: (all NIV) Romans 3:23 “for all have sinned and fall short of the glory of God,”   Romans 3:24 “and are justified freely by his grace through the redemption that came by Christ Jesus.”   Romans 3:25 (a) “God presented him as a sacrifice of atonement, through faith in his blood.”    Hebrews 9:22 (b) “without the shedding of blood there is no forgiveness.”    Romans 5:8 “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”    Romans 5:11 “Not only is this so, but we also rejoice in God through our Lord Jesus Christ, through whom we have now received reconciliation.”    John 3:16 “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”   Romans 10:9 “That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.”    Luke 15:10 says “In the same way, I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.”   Romans 8:1 “Therefore, there is now no condemnation for those who are in Christ Jesus”   Ephesians 1:13–14 “And you also were included in Christ when you heard the word of truth, the gospel of your salvation. Having believed, you were marked in him with a seal, the promised Holy Spirit, who is a deposit guaranteeing our inheritance until the redemption of those who are God's possession- to the praise of his glory.”   Ephesians 1:15–23 “For this reason, ever since I heard about your faith in the Lord Jesus and your love for all the saints, I have not stopped giving thanks for you, remembering you in my prayers. I keep asking that the God of our Lord Jesus Christ, the glorious Father, may give you the spirit of wisdom and revelation, so that you may know him better. I pray also that the eyes of your heart may be enlightened in order that you may know the hope to which he has called you, the riches of his glorious inheritance in the saints, and his incomparably great power for us who believe. That power is like the working of his mighty strength, which he exerted in Christ when he raised him from the dead and seated him at his right hand in the heavenly realms, far above all rule and authority, power and dominion, and every title that can be given, not only in the present age but also in the one to come. And God placed all things under his feet and appointed him to be head over everything for the church, which is his body, the fullness of him who fills everything in every way.”   Ephesians 2:8–10 “For it is by grace you have been saved, through faith – and this not from yourselves, it is the gift of God – not by works, so that no one can boast. For we are God‘s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.“   Ephesians 2:13 “But now in Christ Jesus you who once were far away have been brought near through the blood of Christ.“   Philippians 1:6 “being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”   *Transcription*   Music: (0:00 – 0:11) ‍ ‍ Laura Dugger: (0:12 - 1:18) ‍ ‍ Welcome to The Savvy Sauce, where we have practical chats for intentional living. I'm your host, Laura Dugger, and I'm so glad you're here. ‍ ‍ I'm thrilled to introduce you to our sponsor, WinShape Marriage. Their weekend marriage retreats will strengthen your marriage, while you enjoy the gorgeous setting, delicious food, and quality time with your spouse. To find out more, visit them online at winshapemarriage.org slash savvy. ‍ ‍ My returning guest for today is Elizabeth Pehrson, and if possible, we are going to get even more practical than we did last week, as we're going to discuss ways to actually enjoy parenting, while simultaneously preparing our children to launch as faithful and healthy adults someday. ‍ ‍ Here's our chat. ‍ ‍ Welcome back again to The Savvy Sauce, Elizabeth. I'm so excited to be here. ‍ ‍ This is fun. It's always a joy to get a chat with you, and we're going to go even more practical today, but do you mind sharing some disclaimers about that first? ‍ ‍ Elizabeth Pehrson: (1:32 - 1:57) ‍ ‍ Not at all. You know, when I was growing up, I grew up in the church, and I really looked at "train up a child in the way he should go, and when he's old, he will not depart from it," as a promise. And it really is a principle. And so as much as we want it to be A plus B equals C, it's not always that way. There are certain principles that we are to follow and God's asked us to, and so I think we need to focus on that and leave the rest to him. ‍ ‍ Laura Dugger: (1:57 - 2:28) ‍ ‍ That's so good. So, keeping that in mind, but then also hearing wise tips that we can hopefully implement. How do you think we can teach our children the importance of reciprocity, such as encouraging them to ask other people questions rather than just focusing the conversation on themselves, or encouraging them to do chores around the house, rather than just expecting their parents to do all the work or over function for them? ‍ ‍ Elizabeth Pehrson: (2:29 - 6:07) ‍ ‍ Oh, yeah, this one's right up my alley. I love this question so much. John F. Kennedy, you know, gave his famous speech, "ask not what your country can do for you, but what you can do for your country." And I think in the same way, we want each family member to ask not what can you do for me, but what can I do for the family. And we believe that wholeheartedly. ‍ ‍ And so, because of that, we started assigning age-appropriate chores at the age of three. And they have a chore every single day of the week, except for Sunday, even when they're busy, even when they have baseball, football, lacrosse, didn't matter what it was. We have this whiteboard in our home. And it's like the motherboard of all things in our family. And it's got on the top part of it, it has our calendar appointments, practices, games, meetings, you know, meals for the week, like everything you can imagine that it takes to run our family is at the top part. And then the second part of the whiteboard, we have a section that says, “because we clothe and feed you, and then it has their names underneath that. ‍ ‍ And so, when they leave for school, I look at the calendar, I look at everything that needs to be gotten done that day or that week for the family. And then I delegate it to each of the children. And so, I would assign them each a chore. And so, when they would get home from school, it was right there where they would walk in and put their backpacks down and they knew to look at their chore. And they knew that it had to be finished before dinner. And it made it so easy because there was no nagging, there was no reminding, there was no, you know, begging them to do it and following up, it was just so much a part of each of their day, just like going to school or brushing their teeth, it was something they knew they had to do. ‍ ‍ And in addition to that, in our home, when our children turn eight, we have this rule that you are no longer a consumer, but you are a contributor. So, at the age of eight, they have to start doing all their own laundry, washing their own sheets, and lots of other substantially harder chores. And then at nine, they have to start mowing the yard, they start cooking and things that actually really contribute to the family as a whole. ‍ ‍ And, you know, in the last episode, I talked a lot about modeling for our kids, you know, what we want them to learn. And as far as the, you know, talking about asking important, I mean, having them ask questions and reciprocity, it's the same thing as to you have to model it, right? You have to model that for your children. And so let them hear you ask the cashier how her day's going, you know, even if it embarrasses them, or, you know, how you speak to the waiter or the waitress, let them see you notice the neighbor struggling with something in their yard. Like let them watch you thank their father for taking the car to get the oil changed or taking the trash out just simple things like that. You know, something that our mentors taught us that we implemented with our children right away. ‍ ‍ And this was I cannot emphasize the impact that this had on our children enough. But when somebody anybody, but particular an adult asked you a question, you look them in the eyes, you answered their question. And then you responded with a question, you ask them a question that was a game changer. I can't tell you how many bus drivers, teachers, coaches said, “I've never had a student asked me how my weekend was.” I've never once, when they get on the bus asked me, ”How am I doing today? How was my day?” ‍ ‍ And again, it's not for any like praise or anything like that. But my point is, it's so countercultural that it stands out. And it's so important to have your children learn from a young age what it looks like to look an adult in the eye and ask her a question. If they can't do that, when they're older, they'll never be able to advocate for themselves. ‍ ‍ Laura Dugger: (6:08 - 6:21) ‍ ‍ I love all things countercultural. I think because a lot of times it does point back to Jesus, just even somebody experiencing that and having a wow factor. Ultimately, it's because the goodness of the Lord that they've just experienced. ‍ ‍ Elizabeth Pehrson: (6:22 - 6:23) ‍ ‍ Absolutely, absolutely. ‍ ‍ Laura Dugger: (6:23 - 6:38) ‍ ‍ So, do you have maybe a handful of habits in the home that you see as most essential for families so that everyone living there can enjoy and experience a joyful life together? ‍ ‍ Elizabeth Pehrson: (6:40 - 9:00) ‍ ‍ Oh, I'm sure that we do. I think joy in a home is rarely accidental. It's cultivated, it's intentional. And I would just say, ask what brings your family joy, and then do more of that. It's most likely going to be different for everybody. And I can only speak for us. But what we loved, what we did, family dinners around the dinner table were non-negotiable. ‍ ‍ There were seasons around the dinner table, that part was negotiable, because there were seasons, like we had four boys playing football. And so, we would have practices five nights a week and four games on Saturday. And so, we would take the dinner to the ballpark, and we would literally sit there as a family, because I wasn't going to constantly never have family dinner just for the six months in the fall, or winter, or whatever. But we used dinner time to ask intentional questions, to laugh, to tell stories. We joked, we role-played, that was a big one for us. ‍ ‍ Just as a family, we would do that together. And probably the best thing that we did, and the thing that we still do, is we make things fun. We play games, really fun ones. Not that board games aren't fun, those are fun. But instead of, our kids are grown now, and for Easter, they will all come home, and I will have created games out of Easter eggs with all different types. Not going to find them, but just different types. I'll line up 20 Easter eggs with different colors, and then the first person, they get 10 seconds to look at it. And then the first person that can replicate it with those colors. Things like that, what was in the Easter eggs, questions, that kind of stuff. ‍ ‍ One year, we did an Easter egg hunt, where we tied two people together. One was on the back, and the one below was blindfolded. So, the one on the back had to tell them where to go, and what to do. Or we leg-tied their legs together. Just things to make it creative or fun. At Christmas, we always play reindeer games. It's my kids' favorite thing that we do. We've often gotten in inflatables, and we've done an Easter egg hunt that way, where everyone's wearing these huge inflatables, or we play a kickball game. And that was our Christmas card this last year. But just anything that wants to make them want to participate, right? Want to have them want to come home. So that's what I would say. ‍ ‍ Laura Dugger: (9:01 - 9:18) ‍ ‍ I love it. And I don't remember the direct quote. It was from Bob Goff. But just saying how the more outlandish it is, or the more that you add variety or break from the norms, that's what they're going to remember. So, I'm sure your kids have incredible memories of all those holidays. ‍ ‍ Elizabeth Pehrson: (9:19 - 9:19) ‍ ‍ Yes. ‍ ‍ Laura Dugger: (9:20 - 9:38) ‍ ‍ I hope so, anyway. Oh, I'm sure that we'll have to steal some of those. But do you also have any stories to share for the payoff now that you're experiencing? Because when your children were little, you started them off with focusing on chores and hard work. ‍ ‍ Elizabeth Pehrson: (9:38 - 9:39) ‍ ‍ How long do you have? ‍ ‍ Laura Dugger: (9:40 - 9:42) ‍ ‍ Give everything you got. ‍ ‍ Elizabeth Pehrson: (9:42 - 14:13) ‍ ‍ Okay. Chores for children when they are young, it has proven to be the single biggest indicator of success when they're older. Hands down. Chores, specifically hard chores, they teach your kids responsibility. They teach them resourcefulness. It instills in them confidence. It instills in them capability. It instills in them competence. And I could give you example, after example, after example of how I've seen this payoff for my children. And I would say even in some ways, more importantly, how I have seen it negatively impact their friends, whose parents did not require them to work at home when they were younger. ‍ ‍ I remember my oldest son went off to college, and he called me after orientation and he's a man of few words, doesn't say thank you very often. And he said, "Mom, I have to tell you something." And I said, "What?" And he said, "You know, this is a pretty hard school to get into. And the people are competent. They're smart." He said, "I have never in my life seen a group of individuals that are so incapable of doing anything for themselves." He's like, "We're standing in line to get our, what's the ID, you know, their picture taken." He said, "Kid after kid on their phone. Hey, I don't, I don't have a credit card. I don't have a debit card. I don't know how to do this." He said, "I mean, and then he gets to college and it's like, they don't know how to get their oil changed. They don't know how to, you know, make their own doctor's appointment." And he thanked me. He's like, "I'm sorry. I resisted it when I was younger, but I just want to say thank you." ‍ ‍ And, you know, my daughter Libby called me one day and she said, "Mom, you know, you're not going to believe this." And I said, "What?" And so, she tells me of the story of her roommate, and her roommate had not left campus in six weeks. And so, she asked her, she said, "Hey, I thought you had a car here." And she said, "I do." And she said, "Well, why don't you ever leave?" And she said, "Well, I don't have gas." And she said, "Well, do you need money?" And she said, "Well, no, I don't need money." You know, she said, "I thought maybe you needed gas money." She said, "No." And she said, "Well, then what's going on?" She goes, "I've never put gas in my car." And that's not a chore, but that is a basic skill. Think about that, dropping your child off to college with a car and never having shown them or made them get their own gas. ‍ ‍ And then she called me a couple of weeks later. And she said to me, "Mom, did you know it's possible not to know how to hand wash dishes?" And I said, "Well, that's not possible. What are you talking about?" She said, "Well, she was just buying new dishes, plastic dishes. She was buying them because she didn't know how to wash them." And so, she said, "I said to her, hey, like you can just wash your dishes." She goes, "We don't have a dishwasher." And she said, "So I had to show her how to use soap and water to wash her own dishes." I mean, I could go on and on and on. ‍ ‍ I mean, I have another daughter that went off to college, and we were at the very first day moving them in and the mom was barking orders, telling everyone what to do. And after about 10 minutes, I was like, I went outside in the hallway, and I just sat down and removed myself. And her husband looks at me and he goes, "Wow, you learned quickly." And I said, "What does that mean?" And he said, "Get out of her way and let her do it." And I said, "Well, what about your daughter?" He goes, "Oh, she's never done anything for herself. She does everything for her." ‍ ‍ We got in the car to go home. And I just said to my husband, I said, "It's going to be really hard for our daughter because this girl's never done anything for themselves." I mean, I could give you story, after story, after story, but you know, when you require your children to put in hard work when they're really young, you know, they don't panic when life requires effort. Later on, they aren't entitled to comfort. They aren't entitled to other people doing things for them. You know, they know how to contribute, you know, wherever they land, whether it's in a dorm room, a house or, you know, college house or beyond, you know, my kids joke with me. They were like, "Mom, this can be a gift or a curse knowing how to do everything." And I said, "Well, what do you mean?" They're like, "Well, nobody else knows how to do everything. And they know that we do. So, they just want us to do it." And I was like, "Sorry about that. You know, sorry, you have to take care of it." ‍ ‍ But again, it's like, we are trying to train our kids up for independence, not to be dependent on us. And they go off to college or they graduate college, and they're already going to have first, like so many first being away from home, sleeping with a stranger in their same room, your dorm room, like so many things are going to have to navigate. And then do you want them to have to figure out how to do laundry, how to do dishes, how to I mean, no, it's like, wow, chores instill that. And then when they're really young. ‍ ‍ Laura Dugger: (14:14 - 14:23) ‍ ‍ So, did you and your husband sit down and map out everything that you wanted them to know? Or how did you come up with these chores? And what are some more examples? ‍ ‍ Elizabeth Pehrson: (14:24 - 16:09) ‍ ‍ Oh, yeah. And it's so interesting. It's so interesting, because I thought about this when I was thinking about our time together. But there's a book that we read. Well, there's a couple of books that we read that were pretty impactful. But one of them was called Cleaning House by Kate Wills Weima. And so, her 12 things, the idea of the book is to think about all the things you want to know your children know how to do and know how to do well when they leave home. And then you take one month and you just focus on that, that specific thing. And so, we sat down and her 12 things weren't our 12 things. Some of them were, but some of them were not. And so, we just did month after month after month of wanting them to know exactly, you know, how to do these things, you know, when we're grown, or when they're grown. And so we did that. ‍ ‍ But I mean, my husband, anytime he was working on the lawnmower, anytime he was doing anything in the yard, he gathered the boys around like, "Hey, boys, come on," and he was trying to show them or fixing the toilet or deal, you know, whatever it might have been. And I would do the same thing, whether it was in the garden, or whether it was in the kitchen, or whether it was outside with yard work, whatever, just to gather them around and involve them because they don't know. I mean, it's not their fault, but they won't know unless we show them. ‍ ‍ And one of the things I love is that the earlier you start showing them and training them up in these chores, and in this yard work, and in managing a home, the longer you have at home to train them up to do it well. But a lot of people think, oh, they're too young, or I'll just wait until they're older. Well, truth is, by the time they're 16, you really have very limited time with them. Very limited. And you're like, "Oh, when am I going to do that?" You know, they're at their sports, they're at school things, they're driving, they're with friends. And so, it's like, the earlier you can start the better. ‍ ‍ Laura Dugger: (16:11 - 16:22) ‍ ‍ So good, even I'm thinking we could even involve our kids in what else have we not thought of that you want to learn how to do because it really is a gift to be trained and to take that time. ‍ ‍ Elizabeth Pehrson: (16:23 - 16:32) ‍ ‍ I mean, and that kind of goes back to what we've talked about last time, you know, just being lifelong learners and curious, like, I don't know how to do this. But let's figure it out together. ‍ ‍ Laura Dugger: (16:33 - 16:44) ‍ ‍ Well, and I'm going to also link to a previous episode, I did interview Kay on that book. But do you remember the other one that you also read related to it? ‍ ‍ Elizabeth Pehrson: (16:44 - 20:24) ‍ ‍ Oh, yes, there was a season where there's actually two of them. But there is a season where my focus and my priority was riding entitlement from my children. I meet with moms all the time. And they're like, "My children are so spoiled." And I'm like, "Well, just I'm curious who spoils them." You know, and it really does start with us. It stems with us, even if it's the ones where moms will say, "Well, I mean, I don't give them that brand new thing, but their grandmother does." Well, technically, you're the gatekeeper of what comes in and out of your home, you can allow it or not allow it, you can say to them, "You know what, they don't need the newest iPad, they don't need the newest Lululemon or whatever. I want to, I want you to offer an experience with them, you know, something different, something like that, you can control that." But there was a season where that's all I saw. And I saw it in my children's hearts as well. And so, I read the book How to Raise Grateful Children in an Entitled World. And then I also read the book 7 by Jen Hatmaker long time ago, a lot of our philosophies have changed. But back in the day, long time ago, it was an entitlement, it said an experiment against a mutiny against excess. And so, it was another challenge we did, like we did the 12-month challenge from Kay's book, we did a seven-month challenge from her book, and we took seven areas where we have so much excess, and we stripped it down one month at a time. And I'm telling you, it was hard, not only because our children didn't want to do it, but it was hard for me, particularly the month of technology. I mean, you're talking no TV, no cell phone, no, I mean, other than phone calls, you know, no scrolling, none of that, no podcast, no, you couldn't use it just for a month just to have stillness, quiet. I mean, it was crazy hard. But then we noticed that the puzzles started coming out and coloring started coming out and creativity started coming out, you know, it requires 15 minutes of boredom, boredom for creativity to set in. And I would say the creativity did set in, and it was unbelievable. ‍ ‍ One month, we only allowed we got to choose, but we picked seven foods. That's all you could eat for one month. When you went out, that's all you could choose from. It was so hard. It was unbelievable. But what caught me so strongly was in her book, she starts out by saying she had three young children at home, and she was adopting two children from Ethiopia. And she had already been over to visit them twice. And they were literally starving to death. And you know, her heart just wanted them home. But because of all the logistics, she couldn't get them here yet. And she said one day she made fish sticks for her kids. And then she went up to go switch laundry. She came back down a few minutes later, and she saw all the fish in the trash can. And she was like, "What in the world?" So, she asked them, she said, "Did y'all not eat?" They're like, "We did." And she said, "Well, I just saw the fish sticks in the trash can." And they're like, "We didn't have ketchup." She's like, "You just threw away five pounds of fish, you know, whatever it was, because you didn't have ketchup. Yet we have two other children across the world that would give anything to have those fish sticks." And I was like, "I see that with my children. It's like, I don't want that. Or I don't care for that. Or that clothing, I'd rather something else." And so, for one month, they only could wear seven articles of clothing total. That's it. And it's crazy, because you think everyone's looking at you like, "Why are you wearing the same thing every single day?" No one even cares what you're doing. But it just changed your whole mindset and perspective. So, entitlement was a big one for us. And those two books were super helpful with that. ‍ ‍ Laura Dugger: (20:25 - 20:28) ‍ ‍ Well, and even it sounds like a version of fasting. ‍ ‍ Elizabeth Pehrson: (20:29 - 20:53) ‍ ‍ Oh, absolutely. I mean, we've told our kids all you know, since they were young, it doesn't matter what it is. Whatever you can't fast from owns you. It does, whatever that is. And so, some months the food was harder for others for some month, the clothing was harder, the girls, the clothing was harder. You know, the boys could care less for some month, it was a technology, but it's like whatever it is, it's got a stronghold in your heart. That's what owns you. ‍ ‍ Laura Dugger: (20:54 - 23:23) ‍ ‍ And now a brief message from our sponsor. ‍ ‍ Friends, I'm excited to share with you today's sponsor, WinShape Marriage. Do you feel like you need a weekend away with your spouse and a chance to grow in your relationship together at the same time? WinShape Marriage is a fantastic ministry that provides weekend marriage retreats to help couples grow closer together in every season and stage of life. From pre-marital to parenting to the emptiness phase, there is an opportunity for you. WinShape Marriage is grounded on the belief that the strongest marriages are the ones that are nurtured, even when it seems things are going smoothly, so that they're stronger if they do hit a bump along their journey. ‍ ‍ These weekend retreats are hosted within the beautiful refuge of WinShape Retreat, perched in the mountains of Rome, Georgia, which is a short drive from Atlanta, Birmingham, and Chattanooga. While you're there, you will be well-fed, well-nurtured, and well-cared for. During your time away in this beautiful place, you and your spouse will learn from expert speakers and explore topics related to intimacy, overcoming challenges, improving communication, and more. ‍ ‍ I've stayed on site at WinShape before, and I can attest to their generosity, food, and content. You will be so grateful you went. To find an experience that's right for you and your spouse, head to their website, winshapemarriage.org/savvy. That's W-I-N-S-H-A-P-E marriage.org/savvy, S-A-V-V-Y. Thanks for your sponsorship. ‍ ‍ Another big topic is discipline, and that's something that parents are consistently interested in discussing, probably so that we can all balance rules and relationship. For any of the other parents who are also exhausted and maybe don't know what consequences to utilize as they seek to influence their children, what are some natural consequences and strategic discipline that you've offered before or that you can think of, especially with teens in the home? ‍ ‍ Elizabeth Pehrson: (23:25 - 27:02) ‍ ‍ Yeah. Discipline basically means to disciple, and so we're training our kids up. We can't expect them just to know it on their own and intuitively think, that's not a wise choice, so I shouldn't make it. We're here because they need us. God entrusted them to us. But I love that you said consequences, because that's really the way I choose to look at discipline, because childhood is meant to be training ground for independence. ‍ ‍ Natural consequences, in my opinion, are the best way to do that, because I think consequences should connect directly to their choices, to my choices, because as we tell them, every single choice you make, every single one has a consequence, good or bad. You're going to have a consequence. You reap what you do, so therefore it is so important to acknowledge and recognize what you choose. Not my response to it, but to what you choose. ‍ ‍ You oversleep an alarm, which is, you know, middle schoolers and high schoolers are known to do. You oversleep the alarm, you experience the discomfort of being late, whether that's missing the whole day because you as the mom are busy doing other things, or you're at work, or maybe you just missed that test the first period and you can then drive yourself to school, but you have to suffer that consequence. I'm not going to rescue you from that, or you know, you forget to bring in a project that you have worked on for days and days and days and days, and you forget to bring it in. Your grade will reflect that. That is a natural consequence. ‍ ‍ I had a son, I won't name him, but I had a son that chose to make the decision to cheat on a chemistry test, and the teacher called me and said, in high school, AP, and said, "You know, he's a great student, he made a poor choice, he didn't study, he's busy with football," and she said, "So I'm going to let him retake it," and I said, "No, he chose to make that decision. Please fail him like you would do any other student. I do not want him to ever, ever, ever consider doing this again," and she goes, "Well, it might be on his transcript." I said, "Okay, so be it, but I'm more interested in his long-term character and who he's becoming than I am about his AP chemistry score. I'm more interested in that," so the natural consequences, or to give him a zero on that. ‍ ‍ You know, you have the stud athlete as a son, and they forget their cleats or their jerseys at home. Guess what? They sit out from practice. They sit out from the game that afternoon. You know, it's not going to be the end of the world. Although we think it is, they think it is, it's not. So, I try to think of discipline, you know, not as punishing, but more as preparing them for adulthood, and you know, like we talked about the other day, I encourage moms not to bail, but to let them fail. I mean, it literally could seem like the end of the world to your child, but in the grand scheme of things, it has no bearing on their life later on, but many moms treat every little thing as if, you know, but I just try to tell moms when I meet with them, your child's employer will not care what they made on a middle school project. They won't. If they forgot it and got a C, your employer, their employer will not care that they made a C on that, or maybe even an F. They will not even care what your son or your daughter's high school GPA is. They will not care if you missed that baseball game, you missed that tournament, but they will care if you are hardworking, if you're responsible, if you take ownership for your actions, and I think natural consequences are the best way to teach all of those things. ‍ ‍ Laura Dugger: (27:03 - 27:13) ‍ ‍ Well, and I would assume if we actually follow through, it's so painful in the moment, but it probably doesn't take many times to learn that lesson. ‍ ‍ Elizabeth Pehrson: (27:14 - 29:29) ‍ ‍ No, not at all, and particularly if you have multiple children. I remember I was giving a talk on entitlement and how we rescue our children so easily, and I was setting up, and so I was getting things out of my car, taking things back and forth into this, you know, building where I was setting up, and as I get into the back seat, I see this project that my daughter literally had been working on for two weeks, and when she got out of the car that day, she left it, and I just thought, "Oh, here I am talking about this. I can either do it, nobody will know, take it up there, but then I was like, no, what does that teach her? Mom's going to bail me out every single time," and it was like, ah, it crushed me, crushed me, but I was more interested in what's going to happen for her long term, and another thing, if you have, if you have siblings, multiple children, they can learn from each other, not just from their own personal suffering. ‍ ‍ That same daughter, I'll never forget it. She came home from school. She was in the third grade, and my kids know, like, your schoolwork is on you. It is not on me. I have already been to kindergarten. I have already been to third grade. I've already been to high school. It is on you, and I email the teachers at the beginning of the year. I just want you to know that my third-grade daughter will be doing her entire projects, schoolwork, tests, grade, everything will be her, so please, please grade her on a third grade level, because what's happening is parents are doing their projects, parents are doing their papers, all of the things, and so it's like, wow, hers looks terrible. It is on par for a third grader, though, you know, so I email the teachers at the beginning, and I let them know that they are responsible. They can choose to teach them in any way that they want, discipline them in any way they want, and my daughter came home from school one day, and she had this big thing due the next day, and she was like, "Mom, oh my goodness, I left it in my desk. Would you please email her and see if I can come in early in the morning and get it and work on it," and I said, "Sure," and all my kids were like, "You will," and so I emailed, and I said, "Dear Mrs. Prilliman, she left her, you know, her assignment in her desk. Please feel free to punish her and discipline her in any way that you see fit," and she's like, "Mom," you know, she was so upset, but the other kids are like, "Mental note, I will never do that," you know, so they can learn, you know, from each other as well, so. ‍ ‍ Laura Dugger: (29:30 - 29:50) ‍ ‍ That is a benefit of having siblings. I love hearing those stories. That helps it sink in, but Elizabeth, also, what can we be doing while our children are still in the home in hopes of them experiencing wise financial stewardship and freedom financially when they leave home? ‍ ‍ Elizabeth Pehrson: (29:51 - 32:34) ‍ ‍ Yeah, I'm going to be very honest. David and I were not the best at this. It's not our greatest strength, that is for sure. It is not our natural genius, and with a family of 10, money was always tight. It really was, but we didn't want our kids to feel the weight of that. We didn't want them to feel that burden, but having said that, we did teach them delayed gratification. We did teach them saving before spending, distinguishing wants from needs. That's a big difference, working for what they desire or what they wanted, and they had to participate in paying for part or all of what they wanted, and that included travel sports. I mean, you know, there were times where we had five or six in travel sports. I mean, it's thousands and thousands and thousands of dollars, and so they either had to contribute financially if they could, depending on their age, or I remember one year, my son was young, and he wanted to do it, and it was going to be $2,800, and he was very gifted in baseball, and we wanted him to have this experience, but we knew that it was going to impact the entire family because all of our kids were still young. ‍ ‍ It wasn't like we could leave them at home. Everybody would be going every single weekend to all these different places, and so we said, "Okay, we're going to sit down as a family, and we're going to talk about this," and so they agreed. They wanted him to do it. They wanted to go to all these tournaments as a family, but so we decided that we would not eat out until that was paid off, the equivalent of that was paid off, and anytime anyone wanted to like stop at McDonald's or pick up something, we're like, "Remember, we're paying for Jack's baseball," and it was a family effort, and so, you know, I mean, it could be their homecoming dress if they want something extravagant or things that were above and beyond, you know, over a roof over their head or food on the table or clothes, you know, their basic needs, but just tried to model financially real life, and we all know that just because we want something doesn't mean we get it. It doesn't work that way, and when we give our kids everything they want, I would argue that we are setting them up and sometimes their potential future spouses up for failure because I don't know if you know this, but this generation is the first generation not to have as to make as much or have as much as their previous two generations before them. ‍ ‍ Typically, we make more than our parents and our grandparents, but this is the first one not to, and that's why grown adults are still living at home, so it's like, wow, if we can model this for our kids, you know, that, hey, just because you want that extra thing doesn't mean you get it. You got to work some extra jobs. You got to pick up some extra shifts, you know, maybe ask for some money chores at home, you know, that we would offer them, but we just tried to model it for real life, but like I said, it wasn't our greatest strength. ‍ ‍ Laura Dugger: (32:35 - 32:41) ‍ ‍ Oh, I bet even more of a strength than you realize just hearing that example. I did not know that about the generation. That's fascinating. ‍ ‍ Elizabeth Pehrson: (32:43 - 34:15) ‍ ‍ Yeah, I mean, one of my all-time favorite, there's a TED Talk. It's old. It's like a really short one, and I'm blanking on the lady's name, but she was in college, and her dad was an attorney, and he was very affluent. They had a lot of money, and back in the day, I think this was like in the 90s, 2000s maybe, there was this new pair of jeans that were out, and they were $120, and every other pair of jeans were like 50 bucks or something, you know, 40 bucks, and so she called her dad, who could easily afford it, and said, "Dad, oh my gosh, I need a pair of these jeans. Everybody," she was in college at University of Florida. "Everybody has these jeans. I want a pair," and he goes, "Okay, well, what are you going to do to go get the money?" She's like, "Dad, come on. I know you can give it to me." He said, "No, that's not the way life works," so she happened to be in the student center, and she saw one of those little advertisements, need a house cleaner, and she's like, "My parents made me do chores. I know how to clean a house," so she pulled the little number. She went to the lady's house. She cleaned her house, got the 120 bucks, and the lady said, "Well, when are you coming back," and she said, "Oh, no, no, I just needed one pair of jeans. Like, you know, I'm not coming back," and she said, "No, you did an amazing job." Well, this girl went on to start an organization while she was in college, a business. Now, it's like on a Fortune 500 something. I don't even know, but it's called Student Maid, M-A-I-D, and she had 500 employees by the time she was a senior, and she was cleaning apartments, houses, but her dad had given her the 120 bucks because he could to get the pair of jeans, so it's like, get out there and figure it out, and so I just love that story. ‍ ‍ Laura Dugger: (34:16 - 34:34) ‍ ‍ Wow, I love that as well, and totally different topic, but when it comes to caring for our health and our bodies, if we truly believe our bodies are a temple for God, what are ways that we can model and encourage our children to live wisely in that way? ‍ ‍ Elizabeth Pehrson: (34:35 - 37:07) ‍ ‍ Yeah, I'm glad you said model because really that's what it comes down to. I mean, if they see us beating ourselves up, not prioritizing sleep, not moving our bodies, not eating well, you know, that's what they're going to do. I mean, it's just history has proven itself. You can look at cultures. Those that move their bodies, sleep, rest on the Sabbath, I mean, they're a healthier culture, and so all of those things, you know, eating with balance, not obsession, resting on Sundays, I mean, even in the church world, that's almost unheard of to take the Sabbath off, and I would really say, particularly if you have daughters, not that it doesn't matter for sons as well, but it really impacts daughter is speaking respectfully about the body that God has given you. ‍ ‍ I sadly see so many women talk trash about their own looks or their own appearance, their body, if I could just fix this, I wish I didn't have this, and then they expect their daughters not to do the same, you know, and so when we say, "Oh, honey, you're beautiful," they're like, "Well, you don't think you are," you know, and they see right through it. I mean, I want my daughters to be strong, not skinny, right? I want them to be healthy, not appearance driven. I want them to know that mom got up and went to the gym every morning. Mom made sure she got outside and got sunshine and got on a walk, you know, culture already put so much pressure on these young girls and their size. Oh, my goodness, it like just breaks my heart, and so the last thing they need is for us to start, you know, for striving for unattainable goals, right, that put an expectation on them and their appearance. I mean, that's the last thing that they need, and so David and I have always tried to, well, I would say we tried very, very, very, very hard to compliment their character and their effort, but never their appearance. ‍ ‍ Most of the times when you hear parents applauding and just talking about how good looking someone is, how beautiful they are, it's nothing that they did to earn. I mean, you'll hear something. My son is so tall and big and strong, and I'm like, he did nothing. God gave him that, you know, and if you happen to have a very small son like I do, and if that's what you're praising over here, what does that speak to this child? Or, you know, oh my goodness, you're so beautiful, and so we try to focus on their heart, the internal, their, you know, the stewardship of what God has given them, but never appearance. It's more taking care of the body, and we believe the important part of that is the heart and the soul. So, we just want them to have the goal of honoring the life that God entrusted to them, the body that God entrusted to them. ‍ ‍ Laura Dugger: (37:08 - 37:21) ‍ ‍ Such wise principles, and then when we think about spiritual life as well, what wisdom can you share for parents who want to help their children cultivate a flourishing spiritual life? ‍ ‍ Elizabeth Pehrson: (37:22 - 39:19) ‍ ‍ Well, one prayer for our children is that they would each have a faith of their own, you know, not one that's handed down, not a formula, you know, but a relationship with Jesus, and so with that in mind, we tried to focus on the heart of who Jesus is and not the rules of God. You know, we never wanted them to view God as this like scary judge, you know, with his gavel, like handing down these judgments, but a God who genuinely loves them regardless of what they do, and so we wanted that to be their own unique personal relationship, not one that looks like ours, acts like ours, you know, it's like this cookie cutter, so we encourage them just to pray naturally, not formula, you know, like formally, but we talked about God in a real casual way, like in our coming and our going, not this big Sunday conversation, you know, you have at the dinner table after church, but we wanted them to see our own dependence on God, which was every single day, and we wanted to create space for them to have their own unique personal faith, and one thing I've learned is that faith cannot be manufactured, but you can cultivate the soil where it grows, and I'll just say this really quick, in an effort to have them have a faith of their own, it was so neat, they all went to the same church, but their faith looks so differently, different from their siblings, and there was a time we had all four of them at one college in Athens, and so they're all there, and we were visiting, and I said, "Hey, well, you know, we'll go to church tomorrow morning, you know, with y'all," and they all kind of looked at me like I had three heads, and I thought, "Well, don't y'all go to church, please tell me I'll go to church," you know, that's not what they meant, they all four went to completely different churches, wow, I was mind blown, I was like, "This is the most ecumenical family I've ever met," like I was like, I had no idea that that is how different the relationships with the Lord are, as for what they were seeking in a church, and I was just so grateful for that. ‍ ‍ Laura Dugger: (39:20 - 40:17) ‍ ‍ When was the first time you listened to an episode of The Savvy Sauce? How did you hear about our podcast? Did a friend share it with you? Will you be willing to be that friend now and text five other friends or post on your socials anything about The Savvy Sauce that you love? If you share your favorite episodes, that is how we continue to expand our reach and get the good news of Jesus Christ in more ears across the world, so we need your help. Another way to help us grow is to leave a five-star review on Apple Podcasts. Each of these suggestions will cost you less than a minute, but it will be a great benefit to us. Thank you so much for being willing to be generous with your time and share, we appreciate you. ‍ ‍ One other practical thing too, do you have just any tech tips, especially because you've raised so many teens already? ‍ ‍ Elizabeth Pehrson: (40:17 - 42:06) ‍ ‍ Oh, tech tips. You know, we had this big charging station in our kitchen, and so the kids had to put their phones there at night, and it would charge like all of them, and so we could see if the phone was not up at night, and there were some serious consequences if they broke those rules. I remember one time my daughter, after we went to bed, she snuck back downstairs and got her phone and brought it upstairs, and anyway, I kept getting these notifications come through on my iPad, and I was like, "What in the world?" Well, I didn't even realize the clouds, or it's over my head, but whatever reason, hers was beeping on mine, and so we went in there, and she had her phone under her pillow. She was texting somebody, and so when she got home from school that next day, her door was off of the hinges, and she was, you know, as a middle school girl, her privacy was so important. I was like, "You can change in the bathroom, you know, but you have shown us that you cannot earn privacy right now. You don't make the choices with it," but it is really hard. ‍ ‍ I think a lot of people, their natural inclination is just to remove it all from them, but I hesitate to encourage anyone to do that, because the truth of the matter is the world we live in is full of technology, and if you just completely say you can't have it, and the next thing you know they're 18, they go off to college or whatever the age is, and you give it to them, they haven't been in the home where you've been training them up how to manage your time with it, put, you know, limits on the time, how much you can spend on it, that kind of thing, and so it's like you're never going to outsmart your children in technology. They're already smarter than you are, but it's like how can you help them with the time management, you know, letting, talking with them about like what they're putting before their eyes on the technology, that kind of thing. The same goes for TV. You know, we would never watch something in front of our children that we would want them to think is normal ever, you know, and so it's like it's not, we don't want to normalize that. ‍ ‍ Laura Dugger: (42:07 - 42:33) ‍ ‍ That's good, and really I'm hearing this theme, a key ingredient for everything we've discussed so far is actually a fruit of the spirit, self-control. So, knowing that discipline and self-control are actually going to lead to freedom, how can we help our children grow up to live an appropriately disciplined life? ‍ ‍ Elizabeth Pehrson: (42:34 - 45:53) ‍ ‍ Yeah, my dad used to say this thing all the time. He would say, "The slave to the compass has the freedom of the seas. The rest must sail close to the shore," and it's so true. I mean, we have, if you want to do that, you have to come under the authority of the boat. In other words, you can't just do whatever you want on a boat and be able to sail the whole ocean. It doesn't work that way. You have to follow the captain's orders, and you have to follow the mechanisms that make the ship move, right? And so, it's like, but if you do that, if you master that, if you're a slave to the compass, to the sails, so the way the boat works, you can have the freedom of the seas. And the same is true of discipline and of self-control, right? We must exhibit that in order to have freedom. ‍ ‍ And so, when our children exhibited obedience and discipline and self-control, we then gave them more freedom, you know, more responsibilities. And then when they didn't follow instructions, like my daughter with the cell phone, you know, they didn't do what was expected of them. We pulled in the reins a little bit. Dave Ramsey, years and years ago, before I, my children were older, he shared the analogy of the rope, and I loved it because he said, you know, the more your children exhibit responsibility, making the right choices, they're being obedient, you let out that rope. And that one end, it's almost like you've got a rope around their waist. You're letting it out, letting them experience more independence. But then the second that they don't do that, you kind of rein it back in. If they make a poor choice, they stay out past their curfew, whatever it might be, you pull it back in. And so, it's a very important analogy for his family. ‍ ‍ So important though, when his oldest daughter went off to college, Rachel, you know, she goes off to college, he wraps up this beautiful gift, and it was a rope. And it was the rope with the round. And he said, and it had, he tied things on it, like she went to Tennessee, I think. So, it had like an orange thing on it. And then it had the colors of her high school and all these things that represented her life. And he said, "Hey, for 18 years, I've been holding on to this end of the rope. But now it's time I let it go. And I'm giving it to you; you're going to manage that rope all on your own." And so, it meant the world to her because they knew how important and so she put it on her doorknob in her dorm room. And every time she left and entered, she saw that, you know, that rope realizing that she was responsible for how far she let that thing out and how far she pulled that in. And so, discipline, self-discipline is huge. ‍ ‍ You know, at the end of the day, we just wanted to show our children that discipline and self-control, it isn't a restriction, right? It's the pathway to freedom. And I've got to tell you; my kids are more disciplined than I am. I mean, my two oldest sons are 26 and 25. And they set timers on their phone. And so, they literally can only and each other has the passcode so they can't even override it. They can only be on their phone for three hours a day at all for anything. And they do it during the hours where they're at work, so that they know they can't be on it anyway. I mean, it's already self-limiting. And it's like they know that this is a temptation, they don't want to waste that time. And so, and when you see a child when you train up a child and discipline, it's amazing how it spills over into other areas. You know, they both are very disciplined with how many books they read, how far they run every day. Like, I mean, they're very disciplined individuals, because I think it's contagious. You know, that just self-discipline just kind of permeates all the other areas of your life as well. ‍ ‍ Laura Dugger: (45:54 - 46:06) ‍ ‍ And that is so encouraging, because I guess I just envision like, we're planting seeds, and we've gotten to hear a few of the seeds that you planted. And now it grows up even bigger than you could have probably ever asked or imagined. ‍ ‍ Elizabeth Pehrson: (46:06 - 46:22) ‍ ‍ Oh, yeah. I mean, sometimes their discipline frustrates me, because like, I'll need to talk to them, and they're on like a 23-mile run, and they can't talk or, you know, like, I'll want to call them. And they're like, "Mom, I can't use my phone right now." And I'm like, "Come on," you know, but they are, they are disciplined. I just drives me crazy sometimes. ‍ ‍ Laura Dugger: (46:23 - 46:36) ‍ ‍ Oh, I love that so much. So, Elizabeth, as parents, what else can we do now to help our kids eventually reach maturity and independence as adults? ‍ ‍ Elizabeth Pehrson: (46:37 - 51:07) ‍ ‍ Yeah, I mean, again, I can't say it enough. Childhood is meant to be the training ground for independence. So, every single day, they are training you or you are training them. And it's like, are you training them up for independence, maturity? Are you training them up to be dependent upon you? Are you teaching them that your proximity is what keeps them safe? And it's like, okay, so we're going to make these choices when they're young, might be harder on us, because I have mom say to me all the time, you know, I mean, it's just easier when I do it. And I'm like, it is, or they're like, they'll never do a job as good as I do. They won't. But you know what, it's like, it doesn't matter. It's not about what's easy on us. It's what's best for them for the long run. ‍ ‍ So, you know, goes back to that book we talked about, but you can really just think of Kay's book, you can really think about anything that you want to know that you want them to know how to do well and reach maturity and master whatever that is. And, you know, most people, not intentionally, but subconsciously think, oh my goodness, by magic at the stroke of their 18th birthday at midnight, you know, they're just going to know how to do these things. And they don't, they don't know how to do these things. ‍ ‍ I mean, my oldest son went off to college and two weeks after he went off, I came back home and I was at Target. And I ran into this lady and who'd also dropped off her daughter. And she said to me, "How are you doing?" And I said, "I'm fine. How are you?" She goes, "I mean, are you, are you managing?" And I'm like, "Managing what?" And she's like, "Without your son." And I said, "Yes," she would help my son. She goes, "Well, I have to ask you how many times have you been up there?" And I said, "Since two weeks ago when we dropped them off?" And she said, "Yeah." And I said, "I haven't should I ask how many times you've been up there?" She was well, one time she called me because I forgot to teach her how to use her diabetic medicine. So, I had to drive and teach her how to do that. And I thought, okay, in my mind, I'm thinking that was kind of a really big deal to not know how to do. And then she said, "And then another time she called me, and she chewed me out because I didn't pack laundry detergent for her." And I thought, "Oh, you packed her stuff. She didn't do that." And she said, "Well, I mean, you know, I just was doing it for her." And she goes, "I had to tell her I did pack laundry detergent." And she said, "No, the only thing I've seen you pack are those little round things that I've seen you put in the dishwasher." Oh, no, this is what she tells me. And I was like that she's seeing you put in the dishwasher. She goes, "I had to tell her that laundry pods are made too. So, I had to go up and teach her how to do laundry." And then the third time I just missed her. So, I went up there, but I thought, wow, like we are training them to fly from us. ‍ ‍ You know, that is the ultimate goal is that they are independent, that they can leave us. But the hardest thing about it is accepting that success. If you do it well, because that's the last thing you want to do is have your child not need you anymore. Moms thrive on being needed, particularly by our children. But honestly, that is what God gave them to us for so that they can go out and launch onto their own. So, we just started training them up as soon as we possibly could on little things like solving problems or managing their own schedules. That's a big one. You shouldn't be asking them what homework do you have? What tests do you have? What paper do you have? How can I help you? Don't do that tonight because you've got to do your homework. Let them manage their own schedules. Let them set their own alarms. If they oversleep it, there is a natural consequence. So, they won't keep doing that anymore. ‍ ‍ And I mean, I had a daughter that slept through every alarm we ever set. It didn't matter how loud it was. So, I was not going to give into that. So, we literally bought an alarm that was a round ball. And on this round ball, it would be on the floor. And when her alarm would go off, it would roll away from her bed. And so, she couldn't not turn it off. She'd have to get out of bed to turn it off. And so, I mean, there's ways you can do it if you really want to. But, you know, training them up how to advocate for themselves. Most children don't know how to advocate for themselves, which is why the most recent stat right now on Fox News, I saw it two months ago, 29% of college graduates are taking their parents with them to their job interviews. 29% are taking their parents with them. They're 23 years old. Think about that. Let that set in. You know, teaching them how to shop for, prepare, cook meals. You have conflict, healthy conflict. Recover from mistakes. You know, try again. I mean, our job, I've already said it, but our job is not to make their lives easy. And it's not to do what's easy for us. It's to make them capable. ‍ ‍ Laura Dugger: (51:10 - 51:38) ‍ ‍ Wow. You have been so inspirational to learn from. And one more thing on that. When, if we're very encouraged, we're going to be more consistent and do this thoughtfully, intentionally. When we meet resistance from our kids, what encouragement do you have for us, regardless of their age, whether they're whining about it when they're younger, throwing a temper tantrum or giving attitude? What would you encourage us with there? ‍ ‍ Elizabeth Pehrson: (51:38 - 54:03) ‍ ‍ Well, it's not very encouraging, but you will meet resistance. You will. I mean, why would they ever, I mean, my kids had to make their own lunches starting in kindergarten. And my daughter Walker would come home every day and I'm the only one that has to make their own lunch, you know? And I'm like, "You know what? You get to put in your lunch, whatever you want. Every other child has to eat what their mom makes them eat." You know, I'm like trying to show her these things, but the truth is you are going to be met with resistance. But if it ever crosses that line into disrespect, that first and foremost needs to be handled first, without a doubt. There's never a reason for disrespect. And if you allow that disrespect in your sons, they will grow up to be men that disrespect their wives. If you allow that in your children, they will grow up to be employees that disrespect their employees. And on, you know, you reap what you sow. So, it's like, I am not going to allow that. ‍ ‍ Having said that we make our chores on the whiteboard so that there is no nagging, there is no reminding, there is none of that. And so, we put it on there. They know it has to be done. And if it's not done, they don't sit down for dinner. And then once our kids hit middle school and they had practices after school and high school practices and things like that, they couldn't do it before dinner because they didn't get home until dinner or sometimes afterwards. So, it had to be done before they went to bed. And if they didn't, I didn't nag, I didn't get upset with them. But the next day when they walked up and saw the whiteboard, their second chore was incredibly time consuming and incredibly hard because they did not do the chore from the day before. Because again, we're modeling real life. Just because you had a full day doesn't mean you get to walk in the door, kick off your heels at night and just assert all your responsibilities. Not at all. You have to still do it. And so, it's like you've chosen to play these sports. You've chosen to do these travel things and you're still a part of this family. So, it's like encourage them in a way to do these things that doesn't impact you. Like you don't want to get into this, you know, match back and forth trying to explain to them why it's important. It's just a rule. It is what it is. That's why I like it on the whiteboard. There's no, there's no having to nag, having to check, but just don't allow the disrespect is the big thing when they kind of meet you with resistance. But again, what child's going to be like, "Sure, mom, I want to take on this." They're not going to, you know, I, like I said, my oldest, he did not enjoy doing all the things that he had to do. And there came a day he went to college and he was so grateful, so grateful that he knew how to do those things. ‍ ‍ Laura Dugger: (54:04 - 54:07) ‍ ‍ So, we're going for that long term. Thank you. ‍ ‍ Elizabeth Pehrson: (54:07 - 54:09) ‍ ‍ Always, always long game parenting. ‍ ‍ Laura Dugger: (54:10 - 54:19) ‍ ‍ Well, Elizabeth, you have given us so much in these weeks together, but where would you like to direct us to continue learning from you after this chat? ‍ ‍ Elizabeth Pehrson: (54:19 - 54:49) ‍ ‍ Well, if women live in Atlanta, we do have the exchange, which is local and coming, and I would love for them to come to that. We also have our podcasts on purpose with, which encourages women to live on purpose and with intention. You know, I just absolutely love connecting with women that want to live wholeheartedly this one beautiful life we've been given. So, I'd love for them to reach out to me on Instagram. I've got my personal handle as Octomama. I also have the exchange US and long game parenting. ‍ ‍ Laura Dugger: (54:50 - 55:09) ‍ ‍ Wonderful. We will provide all of those links in the show notes for today's episode. And I just have one more question for you. We are called The Savvy Sauce because savvy is synonymous with practical knowledge. And so, as my final question for you today, Elizabeth, what is your savvy sauce? ‍ ‍ Elizabeth Pehrson: (55:09 - 56:01) ‍ ‍ My savvy sauce today, based on what we've spoken about, I would say to the women listening to the very best of your ability, it's going to be difficult. It is not going to be easy, but to the very best of your ability, stop over functioning for your children. And over functioning is simply doing for your children what they can and should be doing for themselves. And my favorite mantra that I tell moms all the time is just because you can do provide or give doesn't mean you should just because you can do provide or give, it doesn't mean you should. So, if you want to have grateful children, do less, not more. You want to raise children that have a respect for other people, do less, not more. If you want to raise de

In Episode 346, a betrayed partner wonders whether her husband can genuinely recover from pornography addiction when he admits that lying, hiding, gaslighting, and hurting her are wrong but still insists that pornography itself is not “bad.” While we believe there are very substantial reasons to view pornography as harmful, we also believe that turning recovery into a debate about morality can actually become a distraction. An addict can endlessly argue research, compare himself to others, minimize consequences, or find someone willing to validate his position. The more important distinction is between compliance and conversion. Compliance says, “I will stop because my wife, therapist, church, or circumstances require me to.” Conversion says, “I am beginning to understand that this behavior is fundamentally incompatible with the person I want to become.” External motivation may get someone through the recovery door, but lasting change requires the motivation to eventually become internal.The deeper examination involves asking what pornography has actually trained within the individual. Repeated pornography use can condition the mind toward objectification, scanning, comparing, novelty, entitlement, immediate gratification, fantasy, and consumption. Healthy relational sexuality, by contrast, requires presence, patience, mutuality, vulnerability, emotional connection, and the ability to tolerate another person's needs and boundaries. We discovered in our own recovery that pornography was often a counterfeit substitute for the real connection we desperately wanted but did not know how to create. And these patterns do not necessarily remain isolated to sexuality. A consumer mindset can spill into marriage, family, friendships, business, and everyday relationships, where people subtly become means to our own emotional or relational ends. The critical question therefore becomes: Does this behavior increase my capacity for authentic connection, or does it train me further into escape and disconnection?Finally, an addict who strongly insists that pornography is not wrong may need to ask whether that is truly his deepest conviction—or whether the argument is protecting something he still does not want to surrender. Pornography may have functioned for years as comfort, stimulation, emotional anesthesia, escape, control, or self-soothing, and giving it up can feel frightening. Underneath the intellectual debate may be a much more vulnerable truth: I still want this, or I don't know how to cope without it. That is where meaningful recovery can begin. The betrayed partner cannot argue or research her husband into transformation; she can establish boundaries, protect her own healing, and watch whether his recovery increasingly becomes authentic and internally motivated. Ultimately, true recovery occurs when the addict moves beyond “I won't use porn because it hurts my partner” toward “I don't want to live this way because it moves me away from honesty, connection, integrity, self-mastery, and the man I genuinely want to become.”For a full transcript of this podcast in article format, go to:   If He Doesn't Think Porn Is Bad, Can He Still Truly Recover?Learn more about Mark and Steve's revolutionary online porn/sexual addiction recovery and betrayal trauma healing program at—daretoconnectnow.comFind out more about Steve Moore at:  Ascension CounselingLearn more about Mark Kastleman at:  Reclaim Counseling Services

Are your emotions leaving you overwhelmed and feeling completely unlike yourself?Nervous system healing after narcissistic abuse is real — and it looks a lot different than just "feeling better." This will give you a clear, honest look at what it actually takes to come back to yourself and feel in control of your feelings and life after a trauma bond.In this episode, you'll discover:Why emotions like anxiety, anger, and sadness feel so big, dysregulating and uncontrollable as you move through your heartbreakExactly how to regulate your nervous system so you can create just enough separation between you and a triggered part to understand what you needHow to meet the most wounded parts of yourself with curiosity instead of dread — so you can stop living in chronic nervous system activation and start finding your way back to a calm and centered youQUICK LINKS FROM EPISODE:Schedule your free Intro Session: https://tinyurl.com/freeintroseshpodRESOURCES FOR YOUR HEALING:

What if your greatest regrets aren't meant to haunt you—but to heal you?The month of Virgo opens a rare spiritual window to revisit the past—not to relive it, but to reclaim the Light hidden within it. In this deeply personal episode, we explore why the moments you wish had gone differently may hold the very wisdom, healing, and transformation you've been searching for.Discover how to turn missed opportunities into spiritual breakthroughs, why your greatest challenges were never punishments, and how to remove the layers that have been keeping you from your soul's full brilliance. If you've ever wondered whether it's possible to change the energetic impact of your past, this conversation may change the way you see your entire year—and your future.Join us for the next episode of Weekly Energy Boost with @ElishevaBalas.  Watch LIVE Sundays at 10 am PT / 1pm ET on The Kabbalah Centre YouTube or catch the latest episode wherever you listen to podcasts.Find out more about our work, dig into our archives, and send us a message at: www.weeklyenergyboost.com.You can also help make Weekly Energy Boost possible by making a tax-deductible contribution at www.weeklyenergyboost.com/donate-today.

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

Developers looking to fast-track projects could have to pay more, after the government announced on Friday it planned to give councils power to recover costs of infrastructure. The change comes amid controversy over fast track residental developments, with councils warning some projects are getting ahead of infrastructure for roads, water and wastewater. In Auckland, there's been strong criticism of the approval of a 1200 home Delmore development near Orewa. Housing and Infrastructure Minister Chris Bishop spoke to Ingrid Hipkiss.

AL #011 Social media is not the end-all, be-all in audience building. You know me, I'm always down with OPP. Jumping on other people's platforms is one of my top strategies to pop up, serve, and get new leads! And that's a great place to start for Julie Kleinhans of Reshape and Recover, who's submitted the topic for today's AskLiz session! Julie is worried that people in her weight loss niche might shy away from publicly engaging with her posts. So how do we get creative with our growth when traditional advice doesn't seem to work? Listen in on today's episode because I share how you and Julie can reach people right where they're already gathering online! But in our age of oversharing, I also want to help Julie get over the feeling that her topic is off-limits. I share valuable tips about learning a niche's language to overcome common objections. Enjoy! Show notes and more at SmartPassiveIncome.com/al011.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The hardest part of marathon training is finding the time to marathon train. It depends who you are, but that excuse often works for me. Life is busy and there are plenty of reasons to be content with an easy 5-mile run before work each day, though do that for six months and you quickly realize that rather than progressing the fitness just continues to erode.Looking for some new motivation to get me out the door this summer, I decided that it was time to do another fall marathon. Nike approached CITIUS MAG and asked whether anyone on our team was interested in running this year's race. I decided it was finally time to do the Chicago Marathon. Having done three marathons before, I have learned that each one comes with a new curriculum of education. Experience is valuable and that's why I am going to be leaning in on arguably the greatest distance runner in American history, Galen Rupp, to help guide my training.In addition to having won two Olympic medals, Rupp also has a Chicago Marathon title to his name. Those are better accolades than mine, which is a 2:26 from the 2025 Houston Marathon. I'm hoping that with Galen in my corner to write workouts and give some regular advice that I can get that down.This is the initial consultation. Galen comes in cold on my training history. We work through a full marathon training philosophy and discuss: consistent mileage as the foundation of marathon training, the role of cross training, long run structure/distance, the two-week training block model, why I need to train my endurance more than my speed, the shoe rotation philosophy, Chicago's pancake flat profile requiring no specific course prep, nutrition and gut training starting now, age and recovery at 35 vs. 40, the mental work of logging each session's goals and reflecting after, and lastly the goal.____________Kyle's Recent Training:May 25 — 5 x 1,000m @ 3:20 (5:22/mile pace)May 30 — 5K in 17:30 (5:38/mile pace)June 2 — 5 x 1,200m @ 3:58 (5:19/mile pace)June 9 — 10 x 800m @ 2:45 (5:32/mile pace)June 13 — 5 x 1 mile @ 5:17June 16 — 3 x 2 miles @ 5:20/mileJune 19 — 8 x 1,000m @ 3:18 (5:19/mile pace)July 1 — 7 x 1,200m @ 3:59 (5:21/mile pace)July 5 — 15 miles easyJuly 7 — 2 x 3 miles @ 5:26/mileJuly 10 — 15 miles, with 6 miles alternating @ 5:53 averageJuly 13 — 10 x 30-second hills + 10 x 300m @ 53 seconds (4:44/mile pace)July 17 — 10 x 1,000m @ 3:17 (5:17/mile pace)July 19 — 16 miles, with 4 x 2 miles @ 5:50/mileJuly 21 — 4 miles @ 5:26/mile, then 3 x 1 mile @ 5:18July 26 — 18 miles, with 8 miles @ 5:40/mileJuly 30 — 5 x (2K @ 5:26 pace // 1K @ 6:19 pace)Aug. 2 — 20 miles @ 6:28/mileAug. 5 — 3 x 3 miles @ 5:21/mileWeekly mileage: A six-week progression from 62 miles to 72.____________SUPPORT OUR SPONSORSVELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. They keep your feet and legs properly aligned after you put in all of those weekly miles. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠⁠OLIPOP: OLIPOP's Citrus Rush packs apple, lemon, lime, and orange juices with 60mg of green tea caffeine for a bold, refreshing blast of flavor ready to fuel your next adventure. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

AP correspondent Charles de Ledesma reports Italian police recover stolen art worth millions.

Nigel Farage has secured re-election in the Clacton by-election, but his political gamble to "stick two fingers up to the establishment" hasn't gone according to plan. With novelty candidate Count Binface as Farage's primary challenger, the self-described intergalactic space warrior secured nearly 10,000 votes.With Farage's personal favorability ratings dropping and accusations that he skipped the declaration to avoid being "humiliated by nobodies," has the Reform leader's publicity stunt severely backfired? In this episode of The Fourcast, Alex Thomson speaks to Popular Conservatism director Mark Littlewood, columnist Sonia Sodha, and polling expert Luke Tryl (Reform UK were unable to find anyone from the party to appear on the podcast).They analyse whether Reform UK is losing its political momentum, how the ongoing standards investigation affects Farage's future, and whether Britain's political right is facing a deep crisis of credibility.

Every episode we get better at audio, thank you for patience!This Session contains profanity, satirical humor, and references to both drugs and probably sex.Support the show by rating us 5 stars and recommending us to a friend!Follow us on Instagram @goon.questIf you would like to submit a name for an NPC or provide a magic item suggestion, you can do so in a google form link in the Instagram bio!Don't have an Instagram, a direct link to the google form is here just for you.NPC & Magic item SuggestionDungeon Master is Jimmy MayPlato Zaltan is JoeyAdras is AlekBoravik Smokestone is SamuelVoralden Derrickson is Chris (James)Alosrin is JaydenCompanionsNovelleBookyJayden is LehsairIntro Music by Alexander NakaradaOutro music by Alexander NakaradaIntro Theme by Alexander NakaradaCover art by Numinezus_artMusic Included"Spacey Outro"And other assorted piecesby Alexander Nakarada (www.serpentsoundstudios.com)Licensed under Creative Commons: ByAttribution 4.0 Licensehttp://creativecommons.org/licenses/by/4.0/Additional SoundsMonument StudiosMonument Studios (@monumentstudios) on LinkmeOpening song "Spacey Outro" by Alexander Nakarada Hosted on Acast. See acast.com/privacy for more information.

“Without that disappointment — could he have recalibrated, adapted, and trained as hard ashe did for the record? Sometimes our biggest disappointment becomes our biggest inspiration.”My guest for today's episode is Jose Maresma — clinical exercise physiologist, sport psychologist, and the mental performance coach behind Josh Kerr's mile world record. If you listened to our conversation with Josh or Danny Mackey over the last few weeks, you heard his name come up repeatedly — the whiteboard in Albuquerque, the instructions on race morning, 'what if it was easy.' Jose was the person on the other end of all of it.Jose has been working in performance psychology for 35 years, across Olympic sports, professional athletics, special forces, law enforcement, and corporate leadership. He started in the world of metabolic development, alpine ski racing, the Olympic Training Center, and kept running into the same bottleneck: the mind.His connection to Josh started not with Josh but with Josh's wife, Larimar. She attended a talk Jose gave to scholar-athletes heading into medical school in 2019, came up afterward, and two years later texted him: my boyfriend is preparing for the Olympics — would you be open to working with him? Jose invited Josh to a cold plunge session the next morning. Ice pool, pickaxe, 32 degrees, dark outside. Josh dove in. Five years of work followed.In this conversation Jose walks us through all of it — the hero's journey framework he built their relationship around, why he had Josh write 3:42 on dozens of pages with a blue pen, the 222-second cold plunge and what it was designed to do at a cellular level, what actually happens neurologically when an athlete goes deaf in a race, how the pacers were prepared with their own mental work, and more. He also closes with what any recreational runner heading into a weekend 5K can actually steal from all of this.You can find Jose on Instagram at @josevo2max or visit his website for more information on his work at the link here.____________SUPPORT OUR SPONSORSVELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. They keep your feet and legs properly aligned after you put in all of those weekly miles. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠OLIPOP: OLIPOP's Citrus Rush packs apple, lemon, lime, and orange juices with 60mg of green tea caffeine for a bold, refreshing blast of flavor ready to fuel your next adventure. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Most trauma has a place you can avoid. Medical trauma lives inside your body, so there is nowhere to go. Dr. Aimie sits down with Dr. James Jackson for the second half of their conversation on medical trauma. What will surprise you is how much recovery is available while the symptoms are still present. This is Part 2 of a two part conversation. Part 1 is here. ➡ Full show notes + resources: https://bit.ly/BOT190 Dr. Jackson works with people recovering after critical illness, and he is direct about something most clinicians avoid saying. Patients have been taught that recovery means every symptom is erased. That standard fails most bodies. He offers a different measure, along with the markers that actually move. Dr. Aimie also shares why she left general surgery residency after four years, and the one question she started asking her patients that changed everything about how she practiced.   WHAT YOU'LL LEARN: 02:55 — Why do you carry the source of a medical trauma with you? 05:35 — What is acceptance and commitment therapy? 06:37 — How can you be fine right now? 07:09 — Why did Dr. Aimie leave general surgery residency? 08:17 — What happens when you ask a patient what their diagnosis means to them? 11:40 — Why should no one else decide what counts as a big trauma? 13:33 — Why is overselling recovery a problem? 14:46 — What does a rich recovery actually look like? 15:32 — What are the objective markers that recovery is happening? 17:02 — How should we talk about post-traumatic growth? 20:22 — Why can no one recover from medical trauma alone?   "If the trauma happened in your body, you're carrying that around. You're carrying it around, and you can't avoid it. It's always there." — Dr. James Jackson   If you have quietly decided you are not recovering because something still hurts, this episode is for you.   RESOURCES: Take the free 2-Minute Assessment for Discovering Your Pattern of Stored Trauma. You cannot change a pattern you cannot see. Find your primary pattern of responding when life becomes too much, then see how the other four show up. Get The Biology of Trauma. Avoidance and the pattern of disconnection are on page 117, chapter nine, The Patterns of Pain: Recognizing Stored Trauma in the Body. Reclaiming Your Life from Medical Trauma by Dr. James C. Jackson, PsyD. This episode is educational and is not medical advice. Please work with your own qualified healthcare provider for decisions about your care.

Dealing with pain or an injury can be one of the most frustrating experiences, especially when you're eager to get back to your regular training or daily activities. But what most people don't realize is that by playing an active role in your recovery, you can actually bounce back faster and build back even stronger than before. On today's show, you're going to learn about how to rebuild strength and functionality after an injury.   Today's guest, Dr. Steve Sudell is a Doctor of Physical Therapy and the owner of Prehab2Perform Physical Therapy. Steve has more than 15 years of experience helping athletes recover, solve health issues, and build more resilient bodies with evidence-based tools. On today's show, he's sharing what it takes to prevent injuries, how to recover smarter, and how to prehab your body to become more resilient.  In this interview, you're going to learn about the specific, science-backed inputs your body needs to recover and heal from injuries. You're also going to learn how to take control of your health with mobility and prehab exercises. Understanding these principles can help you build a strong and resilient body that can bounce back from any challenge you might face. I hope you enjoy this interview with Dr. Steve Sudell!   In this episode you'll discover:  What it takes to recover from an injury. (10:07)  What the two-week rule is. (13:20)   Why doctors sometimes give misguided advice about recovery and healing. (17:21)  How to use your pain as a guide. (20:55)  The importance of trusting your body to heal. (22:19)  How to give your body the foundations it needs to aid the healing process. (24:24)  The role your mind plays in healing. (29:37)  Why having a baseline of fitness and strength is helpful during recovery. (34:01)  What prehab means. (36:54)  The best tools for healing and recovery. (47:10)  Five exercises everyone should do for better mobility and health. (51:23)  What the 7-minute squat challenge is. (54:06)  How to counteract tech neck and improve your posture. (1:05:58)   Items mentioned in this episode include:  Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions.  Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their award-winning red light therapy products utilize clinically studied 660nm red light and 850nm near-infrared light frequencies to help optimize your body's natural recovery and repair processes. Get 15% off with code MODEL.  Connect with Dr. Steven Sudell Website / Instagram / YouTube   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube     This episode of The Model Health Show is brought to you by Pique and BON CHARGE.   Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model.   From red light therapy panels and face masks to full-body blankets, BON CHARGE makes it easy to incorporate science-backed wellness into your daily routine. Just 5–10 minutes per day can help support better sleep, recovery, relaxation, and healthier-looking skin. Use code MODEL for 15% off storewide. Get 15% off with code MODEL at boncharge.com/model.  

Did you know there are hundreds of millions of dollars sitting in government accounts waiting to be claimed by homeowners who just lost their property to foreclosure? In this eye opening episode, Brent Daniels sits down with the undisputed master of surplus funds, Alfred Taren, to reveal how you can get paid huge finders fees simply by connecting the dots. Alfred explains exactly what surplus funds are, why over 90 percent of homeowners have no idea this money exists, and how you can earn between 10 to 30 percent recovery fees without ever needing a license, earnest money, or construction knowledge. You will also hear a live roleplay of the exact script Alfred uses to build trust, explain the judicial process, and secure a signed agreement in a single phone call. Be a part of the TTP training program now.---------Show notes:(0:00) Beginning of today's episode(1:50) How a realtor JV partner secured a 9,800 dollar finder's fee with one call(3:27) Alfred's track record of delivering over 100 million dollars to families(5:11) What surplus funds are and how this hidden money is generated(6:51) Live roleplay of the exact script for contacting foreclosed homeowners(8:53) Why Alfred always puts an attorney on the claim to build trust(9:53) The realistic timeline for the judicial system to process a claim(11:03) Transitioning the conversation to secure a signed consent form via email(13:04) Why bolting surplus funds onto your wholesale business is a cheat code(21:47) The psychological relief homeowners experience when discovering this money(28:38) Why you must start every day at zero and focus on quality conversations----------Resources:Learn SurplusWholesaling LaunchTo speak with Brent or one of our other expert coaches call (281) 835-4201 or schedule your free discovery call here to learn about our mentorship programs and become part of the TribeGo to Wholesalingincgroup.com to become part of one of the fastest growing Facebook communities in the Wholesaling space. Get all of your burning Wholesaling questions answered, gain access to JV partnerships, and connect with other "success minded" Rhinos in the community.It's 100% free to join. The opportunities in this community  are endless, what are you waiting for?

Makenna Gibbons became part of one of Utah's most public scandals when the “Mormon swinging” story exploded online in 2022. Behind the viral headlines, Makenna was simultaneously dealing with infidelity, divorce, motherhood, public scrutiny, and the collapse of the life she knew.In this episode, Makenna sits down with Jimmy to tell her side of the story and, more importantly, share what happened after the headlines faded. She talks about the boundaries she wishes she had protected, how group dynamics and alcohol contributed to decisions she regrets, the painful process of rebuilding her identity, and what years of therapy taught her about accountability without shame.Makenna also opens up about rebuilding a healthy co-parenting relationship with her ex-husband, getting remarried, learning to trust herself again, and why she believes even the darkest seasons eventually end.This conversation is ultimately about what happens when your worst mistakes become public—and how you rebuild a life you're proud of afterward.Follow Makenna Gibbons: IG

Chris Chavez and Preet Majithia are back at it with Preet coming to us live from the European Championships media center in Birmingham.Discussed in this episode:– Jakob Ingebrigtsen wins the European 5K in 13:15: First race in 11 months following surgery on the sheath around his left Achilles in February. At one point he was three seconds off the front in what appeared to be a dangerously strung-out single-file race. Nobody made it hard for him — a tactical mistake by the field.– What's next for Jakob: He's entered in the Silesia Diamond League (announced this morning). He's also confirmed for the Zurich Diamond League, where he'll face Cole Hocker and Isaac Nader. The World Ultimate Championship 1500m path has also been clarified.– European Championships women's 800m heats — possibly the fastest in major championships history. Keely Hodgkinson leads from the front in Heat 1, clocks 1:57.28 looking completely in control. Audrey Werro and Femke Bol also advance. Semis: August 13th. Final: Friday August 14th at 9:46 PM UK time.– Other events to watch: Women's 1500: Georgia Hunter Bell is the heavy favorite; Men's 1500: Isaac Nader vs. Jake Wightman rematch; Men's 800: Mark English has every European medal except gold; Men's 10K: Gressier vs. Almgren + more.– European Championships stadium attendance concerns?– World Championships 2029 bids: Final bid presentations happening this Friday. Cities: London, Nairobi, Rome, Munich. Decision expected in September, possibly at the World Ultimate Championships.– US Olympic Trials 2028 — six-day format: Documentation is now out.– Jonah Koech — three-year ban for blood doping: USADA (not the AIU, notably) announced that Koech has accepted a three-year ban after his Athlete Biological Passport returned an adverse passport finding. He is stripped of his 2025 US 1500m national title. Ethan Strand is elevated to champion.– Guardian Mile stroller mile world record — Steven Biebelhausen, 4:17.7: Set at the Guardian Mile in Cleveland on Saturday on the Memorial Bridge.– U20 World Championships — top performances: Emmanuel Kiprono, 7:28 men's 3K: Championship record. Missed Yomif Kejelcha's U20 world record by 0.09 seconds; Tate Taylor, triple gold; Claire Stegall, women's 1500m silver + more.– Coming up: Full European Championships recap next week. Falmouth road race this weekend.____________SUPPORT OUR SPONSORSVELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. They keep your feet and legs properly aligned after you put in all of those weekly miles. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠OLIPOP: OLIPOP's Citrus Rush packs apple, lemon, lime, and orange juices with 60mg of green tea caffeine for a bold, refreshing blast of flavor ready to fuel your next adventure. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Chris Chavez and Preet Majithia are back to put a bow on the Commonwealth Games, preview what Josh Kerr does next, assess Jakob Ingebrigtsen's return, dig into the road to World Ultimate Championships, preview U20 Worlds in Eugene, and cover several news stories that got buried.– The Commonwealth Games and its future: Glasgow stepped in as last-minute host after Victoria, Australia pulled out in 2023 citing runaway costs. The result: a smaller-scale games (ten sports instead of the usual 17-18, no road races or triathlon). The core value of the Games — small island nations competing on a multi-sport stage, home nations competing as Scotland/Wales/England/Northern Ireland rather than GB, a stepping stone between junior and Diamond League levels — remains intact.– Men's mile: Josh Kerr gold, 3:54.12: Josh got boxed at 450 out and had to force his way clear, covering extra distance in the process. None of it mattered. His final lap: 53.61. Won by 1.14 seconds over Cam Myers (silver), Timothy Cheruiyot (bronze). Josh is definitively the best miler in the world.– What does Josh Kerr do next? Option A: Zurich Diamond League 1500m world record attempt; Option B: World Ultimate Championships 1500m, Budapest, September, Option C: Fifth Avenue Mile payday (Vote in the Spotify comments section)– Georgia Hunter-Bell wins women's 800m, 1:59.51: Never really challenged. Georgia's first Commonwealth medal. She now has the full set: Olympic medal, world championship medal, European medal, Commonwealth Games medal — all in the last three years.– European Championships women's 800m, August 14th: Keely vs. Audrey Werro rematch: No data on Keely's current fitness — she's been quiet since London. Werro ran a 400m PB of 50.8 at the Swiss champs, jogged a 1:57 800 the same day, and is clearly sharp.– Australia's generational Commonwealth Games: Torrie Lewis and Lachlan Kennedy in the sprints (Kennedy 9.85 national record silver in the rain). Abbey Caldwell, Jess Hull, Claudia Hollingsworth sweep the women's mile 1-2-3. Cam Myers silver behind Josh in the men's mile. Rose Davies 5K/10K double (first Australian woman ever). Ky Robinson medals in both distance events. – Kenya's thinner-than-expected showing: The trend of Kenya's elite distance runners prioritizing the roads is real.– Elise Thorner, women's steeple bronze, 9:05: Personal best in difficult conditions — wind, rain, cold. Judged it perfectly.– Jakob Ingebrigtsen's return — European Championships 5K, August 10th: First race since Tokyo World Championships. Post-surgery in February, no racing all summer. Entered in the 5K only as defending champion (no qualifying time required).– More news stories include: The Brazilian marathoner who went missing for 44 days; 59:11 half marathoner Dennis Kipkemoi Kipkogei to Texas; Oordegem nostalia after Abdihamid Nur and Alicia Monson run well there;– U20 World Championships, Eugene light preview____________SUPPORT OUR SPONSORSVELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. They keep your feet and legs properly aligned after you put in all of those weekly miles. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠OLIPOP: OLIPOP's Citrus Rush packs apple, lemon, lime, and orange juices with 60mg of green tea caffeine for a bold, refreshing blast of flavor ready to fuel your next adventure. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Anthony Smith is facing the biggest challenge of his career, and Brendan Schaub shares why this story hit him harder than most.On this episode of Big Brown Breakdown, Brendan reacts to the allegations surrounding Anthony Smith, explains why he believes the conversation goes far beyond MMA, and discusses the difficult transition many professional athletes face after retirement. He also talks about mental health, addiction, CTE, and why judging fighters without understanding what they've been through misses the bigger picture.Later in the show, Brendan breaks down the new MVP MMA partnership, reacts to Ronda Rousey's latest comments about Hunter Campbell, discusses Ian Machado Garry's recent interviews, previews this weekend's UFC card, gives his betting insights, and answers fan questions.If you enjoy UFC news, MMA breakdowns, fight analysis, and Brendan Schaub's honest takes, be sure to like, subscribe, and turn on notifications so you never miss an episode.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.