Podcasts about Repeat

In this episode of Intermittent Fasting Stories, Gin talks to Gale Deitch, from Georgetown, DE.Join Gin in the Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. You can connect directly with Gin in the Ask Gin group, and she will answer all of your questions personally. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like. Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community. Gale is the author of The Trudie Fine Mystery Series and a retired teacher. She first learned about intermittent fasting when she heard Gin speak at a publishing summit. Gale bought a copy of Fast Feast Repeat immediately and embarked on a thoughtful process to understand and adopt fasting. Gale's story highlights how childhood and teenage experiences shaped her relationship with food and body image, leading her to experiment with various diets before finding a sustainable routine with a daily eating window.Throughout her five-year journey, Gale has experienced significant health improvements, including better thyroid health, no more skin tags, and improved dental checkups. Gale also offers insights into living a flexible lifestyle while enjoying social occasions and maintaining balance. For those new to intermittent fasting, Gale advises easing into the practice, trusting your body, and focusing on finding a lifestyle fit. She encourages beginners to listen to their bodies, celebrate non-scale victories, and enjoy the journey without striving for perfection. Her story is a testament to patience, self-discovery, and the profound health benefits of intermittent fasting. Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Get Gin's books at: https://www.ginstephens.com/get-the-books.html. Good news! The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audiobook. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, an easier to understand and more thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is available now! Join Gin's community! Go to: ginstephens.com/communityDo you enjoy Intermittent Fasting Stories? You'll probably also like Gin's other podcast with cohost Sheri Bullock: Fast. Feast. Repeat. Intermittent Fasting for Life. Find it wherever you listen to podcasts. Share your intermittent fasting stories with Gin: gin@intermittentfastingstories.comVisit Gin's website at: ginstephens.com Check out Gin's Favorite Things at http://www.ginstephens.com/gins-favorite-things.htmlSubscribe to Gin's YouTube Channel! https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CASee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Welcome to this week's episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.To make a submission for the podcast, go to fastfeastrepeat.com/submit. We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast. Resources used in today's episode:Join us on the 2027 Fast Feast Repeat Cruise! https://sarah.funcruises4you.com/GroupRegistrations/view/139054 Interested in a Shapa scale? Click this LINK Make sure to select “lifetime membership”. Or you can Google to find the Shapa website and use the promo code GINSTEPHENS2026 and it will apply the offer. Make sure to select “lifetime membership”. I'm saying that twice because that is important.Join Gin in the Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.To get the books, go to https://www.ginstephens.com/get-the-books.html. The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audIo book. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, a thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is also available now!Gin has a new YouTube Channel! Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.Want to learn more about BiOptimizer's Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order. Go to fastfeastrepeat.com to see Gin's and Sheri's favorite things, and to shop with us. Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week. Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Send us Fan MailAdversity may become part of your story—but it does not have to define who you are.In this episode of the Remarkable People Podcast, David Pasqualone sits down with former college football coach, author, and consultant Jay Paterno for a powerful conversation about faith, family, leadership, resilience, identity, and what happens when the life you expected suddenly changes.Jay grew up as the son of legendary Penn State football coach Joe Paterno, but this conversation goes far beyond football.Jay shares the values his parents taught him, the difference between success and excellence, how to balance family and professional ambition, why children need to learn how to face adversity, and why a leader should never abandon foundational values simply because circumstances change.Jay also shares his personal perspective on the public crisis that changed his family's life, the loss of his coaching career, his father's death soon afterward, and how faith helped him reinvent himself at age 43.In this episode you'll discover:• Why adversity does not have to define your identity• The difference between success and excellence• How to stay grounded in your core values• Why “when you get home, be home”• The Blue Line principle for life balance• Why parents should prepare children for the path• How to stop living in someone else's shadow• Why leaders will never win unanimous approval• The difference between problem people and solution people• How faith and patience help during difficult seasons• Why progress happens one play—and one day—at a timeOne of Jay's most powerful reminders:“You can't let the adversity define you.”And perhaps even more importantly:“That's not the last chapter written in your life.”━━━━━━━━━━━━━━━━━━━━⏱️ CHAPTERS00:00 Welcome & What to Expect02:13 Jay Paterno Joins the Remarkable People Podcast03:41 Sponsor Break05:20 Jay's Story Begins05:55 Core Values from the Paterno Home07:00 Faith, Service & “We, Us and Our”09:08 Growing Up with a High-Profile Father09:55 “When You Get Home, Be Home”11:25 The Blue Line: Creating Boundaries in Life12:33 Success vs. Excellence13:38 Faith as a Positive Way of Living16:43 Growing Up as Joe Paterno's Son19:07 Prepare the Child for the Path20:29 Proving Himself Outside His Father's Shadow22:17 Being Released from Other People's Expectations24:33 17 Seasons of Coaching & Lessons from Adversity25:54 Education, Athletics & Developing Leaders28:17 Preparing Athletes for Life After Football32:04 The Penn State Crisis and Jay's Career Reset34:27 Losing His Father35:22 The Book of Job & Reinventing Life at 4338:12 Turning Pain into Prevention & Helping Others40:31 Dealing with Anger, Critics & False Accusations40:46 Problem People vs. Solution People44:18 Protecting Marriage, Family & Faith44:45 “You Can't Let Adversity Define You”45:25 “That's Not the Last Chapter Written in Your Life”46:05 You Don't Need Everyone's Approval49:24 Finding the Pony in the Manure51:50 Advice for Anyone Ready to Quit52:08 Faith, Patience & Hope53:01 Progress Happens One Step at a Time53:32 Life Is the Next Play55:16 Stack the Days & Small Victories55:50 Final Thoughts56:24 Listen. Do. Repeat. For Life!━━━━━━━━━━━━━━━━━━━━❤️ SUPPORT THE SHOWVisit the sponsors and partners mentioned in this episode and use promo code:REMARKABLEwhere applicable.Promotional offers and terms may change, so verify the current offer when ordering.━━━━━━━━━━━━━━━━━━━━If this conversation helped you, please LIKE the video, SUBSCRIBE, COMMENT with your biggest takeaway, and SHARE it with someone currently walking through adversity.Listen. Do. Repeat. For Life!#JayPaterno #OvercomingAdversity #RemarkablePeoplePodcastSupport the showTHE NOT-SO-FINE-PRINT DISCLAIMER: While we are very thankful for all of our guests, please understand that we do not necessarily share or endorse the same beliefs, worldviews, or positions that they may hold. We respectfully agree to disagree in some areas, and thank God for the blessing and privilege of free will.For more Remarkable Episodes, Inspiration, and Motivation, please visit https://davidpasqualone.com/remarkable-people-podcast/ now!

You spent the money. You drove all over the country. Now school starts, the credit card bill lands, and you still don't know if any of it was worth it. This episode gives you a way to answer that.   WHAT YOU'LL LEARN Matt Hannaford has been an agent for Major League Baseball players for going on 25 years. In this solo episode he walks travel baseball parents through the post-summer audit, a tool for measuring what the summer actually created against what it actually required. You learn how to define your primary objective before you judge anything else. You learn the four value questions that tell you whether the summer did its job. You learn the four cost questions that measure money, time, opportunity cost, and the physical load on your son's body. You learn how to plot value against cost on a four-quadrant grid, and what specific action each quadrant asks of you next. Repeat what worked. Lower the cost. Raise the value. Reset the whole approach. The point is not a good-summer or bad-summer verdict. The point is knowing what the information tells you to do next.   EPISODE SUMMARY This one starts with real questions from real families. Brian from Atlanta asked how he can know if his son actually got better after almost 50 games. Melissa from Chardon spent money traveling everywhere and can't tell which parts were worth it. David from High Point said his son is exhausted and the team already wants to plan the fall. Different questions, same underlying problem. Parents need a better way to evaluate the whole summer once it is over, before the grind of fall ball pulls them back in. Matt's warning is direct. If you never stop and evaluate what happened, you are likely to repeat the same things next year, or quit travel baseball altogether because you blame the industry for the wrong thing. So instead of answering each question, Matt builds the post-summer audit on camera, step by step, and asks you to grab a pen and build it with him. Step one is your primary objective. Before you can evaluate whether the summer worked, you have to define what working meant. Development, better competition, more playing time, exposure, better coaching, a new position, confidence. There can be more than one reason, but you name the single most important one. Step two is value, four yes-or-no questions. Did the summer do the job you expected it to do? Did your son become a better baseball player, not just play more games? Did you learn something meaningful about his game you did not know before? Did a meaningful opportunity come from the summer that probably would not have happened otherwise? Three or more yeses is high overall value. Step three is cost, four more questions covering money, time, opportunity cost, and physical workload. Did the financial cost fit reasonably within what your family could afford? Did the schedule leave enough room for the rest of your family's life? Did it leave enough room for the other things your son needed for his development? Did his body handle the workload well? Matt is careful here. An isolated injury on the last play of the summer does not make this a no. A body that broke down progressively across events does. Recovery is part of development. Step four puts value and cost together on a four-quadrant grid. High value and low cost means repeat what worked, and repeat is not the same as do more. High value and high cost means lower the cost while keeping the value. Low value and low cost means raise the value without raising the cost. Low value and high cost means reset the whole approach. Matt closes on the long game. Run this every year and you build your family's decision database, deciding from evidence instead of from scratch. Ten minutes of honest answers tells you whether the value outweighed the cost.   TIMESTAMPS 0:00 — Real questions from real families 3:00 — Why you have to evaluate the summer 5:00 — Step one, your primary objective 9:00 — Step two, the four value questions 17:00 — Step three, what the summer cost you 18:00 — Money, time, opportunity, and the body 26:00 — Step four, the value and cost grid 37:00 — Building your family's decision database If this helped, share it with a parent wrestling with the same question. Then run the audit on your own summer before you plan anything for the fall.   LINKS & RESOURCES Event scorecard: DM the word scorecard on Instagram and Matt will send it to you Instagram: https://www.instagram.com/mfhannaford/   #TravelBaseball #YouthBaseball #BaseballParents #SummerBaseball #MVAPodcast  

Welcome to Watch. Review. Repeat. This is the podcast where two best friends discuss the latest in film and television and then do it all over again the following episode! Special guest Henrique Jaime swings in to talk about the record-breaking 'Spider-Man: Brand New Day' with Colton and Andrew! 00:00:00 - Intro 00:09:04 - 'Spider-Man: Brand New Day' (Intro and Fun Facts) 00:16:32 - 'Spider-Man: Brand New Day' (Box Office Breakdown) 00:24:40 - 'Spider-Man: Brand New Day' (Non-Spoilers and Recommendation) 01:12:00 - 'Spider-Man: Brand New Day' (Spoilers) 02:02:12 - 'Wonder Man' Season 2 Cancelled Despite Earlier Renewal Announcement 02:05:57 - Mahershala Ali Says He Has "Moved On" From 'Blade' 02:08:00 - Marvel Studios Announces 'Ghost Rider' Film Starring Ryan Gosling 02:11:27 - David Jonsson to Star as T'Challa Jr. in Ryan Coogler's 'Black Panther III' 02:16:36 - Samara Weaving and Kit Connor Cast in Upcoming 'X-Men' Film 02:23:21 - 'Avengers: Doomsday' Official Trailer 02:34:37 - Catching Up With Henrique ('The Odyssey', 'The Apothecary Diaries', 'X-Men '97' Season 1, Dungeon Crawler Carl by Matt Dinniman) 02:42:48 - Catching Up With Andrew ('Beef' Season 2, 'X-Men '97' Season 2, 'Ted Lasso', 'The Floor') 02:45:55 - Catching Up With Colton (Vermont Trip, New OLED TV, 'Shrinking' Season 3) 02:54:43 - Conclusion/Outro Visit our website! Support us on Patreon! Thank you for listening, and please send any feedback to watchreviewrepeat@gmail.com! Intro/Outro Credit: Mechanolith Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Joe De Sena opens this Labor Day episode with a direct question: what does it actually look like to show up every day, year after year, with no days off?   Six-time Ironman World Champion Mark Allen, now 67, explains why consistency beats intensity at every age and how to stop competing with your younger self.   Olympic strength coach Dane Miller breaks down the ESSE framework for matching training to any goal and names the three lifts most athletes avoid because they are hard: front squat, pull-up, and snatch. Iron   Cowboy James Lawrence shares a pen-and-paper method for getting unstuck: write down everything in your head, cross out what you cannot control, and focus on what remains.   Navy SEAL Leif Babin explains why actual combat was harder than Hell Week and how extreme ownership turns failure into the foundation for resilience.   This episode delivers four direct perspectives on the same principle: daily work is the only strategy that compounds.   Things You Will Learn: Why consistency matters more than volume, speed, or intensity, especially after 40. The three resistance training movements that transfer to every sport and why most people avoid them. A pen-and-paper method for breaking through fear-based paralysis when you feel stuck. Tools & Frameworks Covered: ESSE Framework: Evaluate every training goal through four lenses: Endurance, Strength, Speed, Explosiveness. Adjust gym time based on which lens your sport or life demands most. Pen-and-Paper Reset: When stuck, write down every thought. Cross out what you cannot control. Focus only on what remains. Repeat daily. Accountability Anchor: Find one simple, daily accountability tool and use it to remove the decision of whether to train.   If this episode moved you, do not just listen. Do something about it. Sign up. Show up. Do the work. Spartan.com. No more excuses.   Chapters: 0:00 Intro - Joe De Sena on Labor Day and the people who do the work 1:55 Mark Allen - Consistency, accountability, and why it is the only variable that matters at 67 6:59 Dane Miller - The ESSE framework, cyclical fitness trends, and the three lifts that stand the test of time 13:43 James Lawrence - Entrepreneurship as Sisyphus, letting go of control, and the pen-and-paper method for getting unstuck 17:00 Leif Babin - Why combat was harder than Hell Week, extreme ownership, and hanging on a little longer 20:07 Closing - Barry Hearns on why the gift of labor is the gift of life   Mark Allen is a six-time Ironman World Champion and one of the most dominant endurance athletes in triathlon history. His 1989 battle with Dave Scott at Kona is considered the race that launched the modern era of Ironman. Now 67, Mark coaches triathletes and remains an active surfer, cyclist, and functional fitness practitioner in Santa Cruz, California.   Dane Miller is a master strength coach specializing in Olympic weightlifting and athletic performance. He has coached athletes to Olympic medals, world championships, and national titles across weightlifting, wrestling, and throwing events. He operates Garage Strength out of southeastern Pennsylvania and runs the Peak Strength training app.    James Lawrence, known as the Iron Cowboy, completed 50 Ironman-distance triathlons in 50 consecutive days across all 50 U.S. states, then followed it with 100 consecutive Ironmans during the Conquer 100 challenge. A bike crash on day 59 left him with multiple concussions and a cracked L5 vertebra. He spent three years in brain clinics rewiring neurological pathways before returning to competition. His latest book, Iron Hope, and the Emmy-nominated Conquer 100 documentary are both available now.    Leif Babin is a former Navy SEAL officer who led SEAL platoons in the Battle of Ramadi during some of the most intense urban combat of the Iraq War. He co-founded Echelon Front with Jocko Willink to bring battlefield leadership principles to business and civilian life. He also co-authored the bestseller Extreme Ownership.

The BOB & TOM Show — September 1, 20266:00 AM 6:00 Todd Snider — “Vinyl Records”6:03 Tom was in a bad mood yesterday6:04 Letters from fans: Hershey Squirts, Dog Jinx6:06 Pop-up shop discussion6:10 Tom's dogs are ruining his lawn6:15 Stole the lawn6:25 Back to Tom's dog ruining his lawn6:26 “Tighten Up” — Archie Bell birthday6:29 Archie joke — “How can we make it worse?”6:32 Tom and the Manix car6:35 Tom's convertible in the rain6:45 Getting blood drawn — the good and the bad6:49 Letter — Slider Dog / photo6:51 Yard Dog6:52 High-speed chicken robbery revisit — “Poultry in Motion”6:55 Worm in Kelly's chicken salad 7:02 September songs7:04 “September” — Earth, Wind & Fire7:06 “Lake Shore Drive”7:08 Josh letter — “Coyote vs. Acme”7:10 Boat letter — “Vitanic/Banoe” / photos7:12 Pinewood Derby talk7:22 Orlando song — Pat Godwin7:24 Mickey's Not-So-Scary Halloween Party7:26 Hall of Presidents explanation7:28 Tennis player smashes racket after loss7:30 Bregman hits three home runs in win7:31 NFL player goes back to college7:33 “The Dink” talk7:33 91-year-old man becomes oldest hiker — SWR7:35 “La Grange” — ZZ Top7:37 Hiking nicknames7:47 UT adds Dolly decal to helmets this season7:49 David Rush balances toilet paper on his head — SWR7:50 Lettuce joke7:53 Toilet paper talk7:55 Tom doing a record with David Rush 8:03 Jeff's wrestling dreams8:05 Comedic sound effects8:06 Animals known for flatulence8:10 Zebra-related wildlife story8:22 Tom does everything too loud8:23 Morning Breath Club origins8:26 Repeat offender arrested for inappropriate behavior8:28 Discussion about an unusual arrest8:29 “I'm a girl watcher” / unusual nicknames8:30 Josh discusses marriage8:31 Man arrested for an unusual incident involving a carrot8:33 Florida man arrested for filming adult content in a public park8:44 Today in History8:44 Roman numerals talk8:46 UK listener letter8:53 Barry Gibb birthday / Bee Gees talk8:55 “Tighten Up” — Archie Bell8:56 Van Morrison birthday 9:06 “There's a credibility issue with you.” — Tom to Chick9:07 Tupac killer charged9:09 Zach Starkey rejoins The Who9:11 Tom praises David Rush's juggling9:12 Rick Springfield is ripped9:13 Josh discusses unusual gym nicknames9:22 Everyone is tired of hearing about Archie Bell9:23 “Canon in D” — Pachelbel9:26 Tom can't remember who tells what stories9:29 “Back to School Song” — Pat Godwin9:31 Taiwan man catches wife cheating using a vacuum cleaner9:33 Hackers compromise robot vacuums and make them say offensive things9:46 Josh discusses taking a shirt9:48 Naked Maine man damages a lighthouse9:51 Josh's unusual nickname for his boxers9:52 Comedy club names 7:00 AM8:00 AM9:00 AM Learn more about your ad choices. Visit podcastchoices.com/adchoices

Repeat workouts vs new workouts. How to improve your pull-ups the right way. Double-under vs Single-unders. Do Hobbies exist? Squatober, Deadcember, Benchuary Burpees & Linchpin Test 13 Workout Variations & Equipment. Do I follow the program with everyone else? Pelvic floor concerns. Zone 2 training. Box Step-up Heights.

Sometimes life keeps coming at us, and we find ourselves asking God, “Seriously, can I get a break?”In this special episode of Friends With God, Joe invites you to stop trying to figure everything out and spend a few quiet minutes returning to faith, trust, belief, and the presence of God.Through breath, stillness, and Scripture-based affirmations, this meditation is an opportunity to renew your mind, reconnect to the Vine, and surrender the things you were never meant to carry alone.Come back to this meditation every day this week. Breathe. Listen. Repeat the words in your mind or out loud. Hold them in your heart and allow yourself to trust.SCRIPTURES USED IN THIS MEDITATIONScriptureMeditation / AffirmationMark 9:23All things are possible for the one who believes.Mark 11:24I believe that what I ask for in prayer is received.John 14:1I will not let my heart be troubled. I believe in God. I believe in Jesus.John 14:12I believe in Jesus, and His life works through me.John 15:5I abide in Christ, and Christ abides in me. My life produces good fruit.John 15:7I remain in Christ, and His words remain in me.Matthew 17:20Faith can move what once seemed impossible.Matthew 19:26With God, all things are possible.Music by Jesse P from Pixabay

Send us Fan MailWant to get recognized at work before review season? Do not wait until your performance review to share the results you have delivered. By the time you sit down for that conversation, the people who influence promotions, compensation, and career opportunities have already formed an impression of your impact.In this Monday Momentum episode of Communicate to Lead, leadership coach Kele Belton explains why saving your accomplishments for your performance review can work against you—and how to make your wins visible throughout the year without bragging or overexplaining.You will learn a simple once-a-month visibility habit that helps managers and other decision-makers see the results, judgment, and business impact you bring. Instead of treating your review as the moment you make your case, you can make it a conversation that confirms what people already know about your contribution.This episode is for high-performing women in middle and senior management who do excellent work but want to be more consistently recognized, sponsored, and considered for advancement.In This Episode, You'll LearnWhy waiting until your performance review to share your accomplishments can limit recognition and promotion opportunities.How managers and decision-makers form impressions of your impact throughout the year—not just during review season.The difference between reporting your results and bragging about your work.A simple once-a-month habit to keep meaningful wins visible to the people who influence your career.How to share accomplishments in status updates, meetings, and one-on-ones with clarity and credibility.How to turn your performance review into confirmation of your value instead of a last-minute case for recognition.Your Action StepThis week, choose one meaningful win from the past month and make it visible to someone who matters. You can include it in a status update, share it in a meeting, or bring it to your next one-on-one.Use a simple three-part structure:Name what happened. Share the outcome or result.Explain why it mattered to the team, client, customer, or business.“We streamlined the onboarding process, which reduced the team's handoff time and gave new clients a clearer start to the engagement.”That is not self-promotion. It is useful context that helps others accurately understand the impact of your work. Repeat this practice once each month so your contribution remains visible long before review season arrives.Who This Episode Is ForThis episode is for high-performing women in middle management and senior management who:Do strong work but wait until review season to discuss their accomplishments.Want to get recognized at work, earn stronger sponsorship, or be considered for promotion.Feel overlooked despite delivering meaningful results.Want to make their work visible without feeling boastful or self-promotional.Need a practical, sustainable approach to career visibility and advancement.Frequently Asked QuestionsShould I save my accomplishments for my performance review?No. Your performance review is important, but it should not be the first time your manager or other decision-makers hear about your meaningful wins. Share results consistently throughout the year so your contribution shapes the impression people already have when review and promotion conversations begin.How do I make my accomplishments visible without bragging?Report the outcome and why it mattered. Rather than making broad claims about yourself, explain the result, the business impact, or the problem you helped solve. You are giving people accurate information about your work, not exaggerating it.When are promotion decisions really made?Promotion decisions are often influenced long before a formal review conversation. When opportunities, stretch assignments, or promotion discussions arise, leaders draw on the impression they have built from your visible results, judgment, relationships, and day-to-day leadership behavior.What should I include in a monthly accomplishment update?Choose one or two meaningful outcomes. State what happened, the result it produced, and why it mattered. You might also name a risk you prevented, a decision you made, or a cross-functional collaboration that moved a priority forward.How often should I share my wins at work?A monthly rhythm is a practical starting point. Use regular status updates, team meetings, and one-on-ones to share meaningful outcomes as they happen. The goal is steady visibility, not constant self-promotion.Ready to Go Deeper?If you are doing strong work but are not being recognized, sponsored, or considered for the opportunities you want, a Leadership Strategy Call can help you identify what is keeping your impact less visible than it should be.In this complimentary 30-minute conversation, Kele will help you clarify where you are, where you want to go, and the communication strategies that can help decision-makers recognize the value you already bring.Book your complimentary Leadership Strategy CallAbout Kele BeltonKele Belton is a communication and leadership coach, facilitator, and consultant, as well as the host of Communicate to Lead. She helps high-performing women in middle and senior management move from being essential but invisible to being seen, sponsored, and promoted.Through The Tailored Approach, Kele helps women leaders build executive presence, communicate their value, navigate workplace dynamics, and develop the visibility needed for sustainable career advancement.Connect With KeleLinkedIn: https://www.linkedin.com/in/kele-ruth-belton/Instagram: https://www.instagram.com/thetailoredapproach/Website: https://thetailoredapproach.comBook a Leadership Strategy Call: Schedule here

Send us Fan MailToday we're concluding Ducks in a Row: Reordered Loves, our series examining what happens when good things find themselves in the wrong order in our hearts.In Week 3, First Love, Jono Contestabile takes us to Jesus' words to the church in Ephesus in Revelation 2:1–7.On the surface, this church was doing everything right. They worked hard. They persevered. They cared about truth. They endured hardship in Jesus' name.But underneath all that activity, something had shifted.Jesus tells them: “You have forsaken the love you had at first.”It's possible to maintain the activities that love once taught us long after love is no longer what's motivating them.So how do we recognize when our affection for Jesus has shifted—and how do we return?Remember. Repent. Repeat.And ultimately, remember where our love began:“We love because He first loved us.”Join us for worship, communion and the conclusion of Ducks in a Row: Reordered Loves.

Search is the optimal word. Customers will very rarely tell you that they are leaving, and why they are leaving. You have to go find the information, filter it, investigate, and then fix it. The cost to reinvent a lost customer is far too expensive to do on a routine basis. The road to customer loyalty is paved by not making the same mistake twice. Your future is an four R (RRRR) proposition. Retain. Repeat. Refer. Reap.Support the show

On today's episode of Eat. Talk. Repeat.What makes a food influencer credible—and who gets to decide?This week on Eat. Talk. Repeat., John Curtas sits down with Chef Jeffrey Weiss and Phil Zing to dig into the messy world of restaurant marketing, PR, and influencer culture. They break down what actually makes an influencer valuable, how viral food content translates into real business, the ethics of comped meals and transparency, and whether awards and engagement really mean anything.Plus, they get into chef recommendations, consumer expectations, influencer pet peeves, and why integrity still matters when your dining recommendations can influence where people spend their money.Listen in for a candid conversation about the good, the bad, and the increasingly complicated world of food influencers.

This week, we're getting PERSONAL. We've got a family update (send Karina's husband some love!), your unhinged confessions- including lying about your weight on your driver's license AND starting your own fan account- and we're spilling all of our “firsts.” Plus, how much PDA is TOO much PDA? And motherhood's latest lesson: kids hear, remember, and REPEAT. EVERYTHING. Tune in, Queens! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode of Intermittent Fasting Stories, Gin talks to Clarissa from Utah.Join Gin in the Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. You can connect directly with Gin in the Ask Gin group, and she will answer all of your questions personally. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like. Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community. Clarissa is a project manager and a mom of 3. She delves into her journey with intermittent fasting, sharing both the triumphs and challenges she has faced. She discusses how she initially found success with shorter eating windows, which led to significant weight loss. However, as life circumstances changed, maintaining consistency became a challenge, prompting her to explore new strategies and mindset shifts. Today's episode is a support session, as Gin helps Clarissa talk through her current struggles and challenges.In this support session, Gin emphasizes the importance of adapting fasting routines to fit one's current lifestyle, highlighting the role of self-compassion and flexibility. She shares practical tips for overcoming mental barriers, managing emotional eating, and using visual cues to stay motivated. The episode also explores how community support and accountability can foster long-term success.For anyone struggling, Gin recommends personalizing your fasting time and eating window to suit your lifestyle and focusing on how you want to feel rather than just the numbers on the scale. She encourages embracing setbacks as part of the journey and maintaining kindness towards oneself to support lasting progress. At the end of the episode, Clarissa suggests that new intermittent fasters stay busy, and find good resources that will support you along the way. Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Get Gin's books at: https://www.ginstephens.com/get-the-books.html. Good news! The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audiobook. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, an easier to understand and more thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is available now! Join Gin's community! Go to: ginstephens.com/communityDo you enjoy Intermittent Fasting Stories? You'll probably also like Gin's other podcast with cohost Sheri Bullock: Fast. Feast. Repeat. Intermittent Fasting for Life. Find it wherever you listen to podcasts. Share your intermittent fasting stories with Gin: gin@intermittentfastingstories.comVisit Gin's website at: ginstephens.com Check out Gin's Favorite Things at http://www.ginstephens.com/gins-favorite-things.htmlSubscribe to Gin's YouTube Channel! https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CASee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Welcome to this week's episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.To make a submission for the podcast, go to fastfeastrepeat.com/submit. We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast. Resources used in today's episode: https://www.bertherring.com/not-hungry-vs-full-the-difference-can-cause-relentless-weight-gain/ Join us on the 2027 Fast Feast Repeat Cruise! https://sarah.funcruises4you.com/GroupRegistrations/view/139054 For more information regarding one-on-one IF support visit: https://www.fastfeastrepeat.com/coaching.html sheri@fastfeastrepeat.com https://www.fastfeastrepeat.com/sheri.html https://crunchi.com/?als=SheriBullock https://www.counter.com/?aff=SHERIBULLOCKGin has a new YouTube Channel! Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.Want to learn more about BiOptimizer's Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order. Go to fastfeastrepeat.com to see Gin's and Sheri's favorite things, and to shop with us. Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week. Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. Connect with both Gin and Sheri in the community, as well as thousands of other intermittent fasters who are there to support you along your journey. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like.Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Send us Fan MailWhat would you do if you were fired at 63 and discovered you were nearly broke?In this powerful episode of the Remarkable People Podcast, David Pasqualone sits down with David Nassief to discuss how he went from being fired at 63 and nearly broke to becoming a millionaire by 69.David shares the hard lessons he learned after decades of making money but not building wealth. He explains how losing his job forced him to rethink everything, simplify his financial strategy, and create what became the One-Page Wealth Compass—a practical framework designed to help everyday people build real wealth without making money unnecessarily complicated.This conversation is for anyone who wants to:• build wealth later in life• become financially independent• recover after financial setbacks• simplify investing• get out of debt• stop living paycheck to paycheck• create a practical money plan• understand what really builds wealthIn this episode, David discusses:• what happened when he was fired at 63• why making money and building wealth are not the same thing• how he recovered after feeling financially trapped• why simplicity matters so much in personal finance• the One-Page Wealth Compass• career and income growth• debt freedom• emergency funds and investing• low-cost index funds• the rule of 72• market volatility• why clear direction matters more than speed• how identity must be rooted in something deeper than your job titleOne of David's most powerful lines in this episode:“Clear direction beats misdirected speed every time.”Get David's free One-Page Wealth Compass:https://onepagewealthcompass.comLearn more about the book:One-Page Wealth Compass by David Nassief

Do you ever feel like your week is running you instead of you running your week? I know I do! My friend Heather Brown joins me to talk about simple, practical ways we can care for our minds, bodies, and spirits without adding another overwhelming item to our to-do lists. We talk about creating intentional rhythms, managing chronic stress, protecting what matters most, and letting God help us see where our lives need a reset. Heather also shares some incredibly doable ways to slow down and care for ourselves in the middle of real, busy life. If you're tired of running on empty, this conversation is for you. Remember, I'd love to connect more on Instagram, where you'll find me at @donnaajones. And don’t forget to subscribe so you don’t miss a single episode! Xo, Donna Key Takeaways: 0:02:24 - “Sunday Reset” for Overwhelmed Women 0:08:34 - Start With God’s Vision for Your Week 0:17:18 - Chronic Stress and the Overloaded Nervous System 0:21:19 - Box Breathing as a Daily Reset Tool 0:24:34 - Simple Hydration & Salt Hacks for Energy What We Talk About Why busy women so easily end up running on empty What it means to love your neighbor as yourself Heather's Sunday Reset and how to begin creating one Asking God what your ideal day and week should look like Making your calendar reflect your actual priorities Recognizing where distractions are stealing your time Prioritizing your closest relationships How chronic stress affects the body The importance of sleep and true rest Using box breathing as a quick way to calm your nervous system Simple ways to incorporate prayer, Scripture, and worship into everyday routines Creating small habits that support your physical, mental, relational, and spiritual health Why caring for yourself sets an example for your children and family Heather's Sunday Reset Heather's approach begins with slowing down long enough to intentionally look at your life with God instead of simply reacting to everything coming at you. Start with God. Ask: Lord, what do You want this season, week, or day to look like? Identify what matters most. Consider your relationship with God, your closest relationships, your physical and mental health, and the specific calling God has placed on your life. Look honestly at your calendar. Do the things taking up your time match the things you say are important? Find the gaps and distractions. Ask where you're wasting time, what may need to be removed, and which habits aren't serving you well in this season. Put your priorities on the calendar. Schedule the important things instead of assuming they'll happen once everything else is done. Reset instead of expecting perfect balance. Some weeks will get crazy. The goal isn't perfection; it's recognizing when you've gotten off track and intentionally resetting. A Simple Stress Reset: Box Breathing Heather also shares a practical breathing exercise you can use in just a few moments: Inhale for 4 → Hold for 4 → Exhale for 4 → Hold for 4 Repeat for a few cycles to intentionally slow your breathing and create a moment of calm. Donna’s Resources: Order a copy of my latest book - Healthy Conflict, Peaceful Life: A Biblical Guide to Communicating Thoughts, Feelings, and Opinions with Grace, Truth, and Zero Regret. It is available anywhere books are sold– here is the link on Amazon. If you need a helpful resource for someone exploring faith and Christianity or simply want to strengthen your own knowledge, you’ll want a copy of my book, Seek: A Woman’s Guide to Meeting God. It’s a must for seekers, new believers, and those who want to deepen their faith. Connect with Heather: Heather’s Website: www.healthybyheatherbrown.com Healthy by Heather Brown Podcast: https://mylifewellloved.com/podcast Let’s Connect: Instagram: @donnaajones Website: www.donnajones.org Donna’s speaking schedule: https://donnajones.org/events/ Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Carlos Corredor, Co-Founder and CEO of Condor Digital Marketing, is driven by a passion for interpreting data and helping marketing leaders Generate and Measure Your Pipeline with greater accuracy. ith a background in sports analytics and journalism, Carlos helps B2B companies identify which marketing activities generate qualified leads, clients, and revenue so they can invest confidently in what works.  In this conversation, Carlos introduces The Condor Pipeline Generation Framework—Understand Current Pipeline Generation, Map the Process, Move Budgets to Their Highest and Best Use, Fix Measurement Gaps, and Rinse and Repeat. He explains why marketers should begin with clients and revenue instead of clicks and impressions, how the Pipeline X-Ray exposes attribution gaps, and why budgets should move toward channels with proven returns. Carlos also discusses using BANT to diagnose conversion problems and why client champions, paid media, and events drive growth in high-ticket B2B markets. — Generate and Measure Your Pipeline with Carlos Corredor  Good day, dear listeners. Steve Preda here with the Management Blueprint, and today my guest is Carlos Corredor, Co-Founder and CEO of Condor Digital Marketing, a pipeline generation and measurement firm. Carlos, welcome to the show.  Hey, Steve. Hi, everybody. Thanks for having me. Great to be here.  It's exciting to have you and to learn about your secrets of how you generate a measurable pipeline. But before we get into it, I'm curious: What is your personal why, and how are you manifesting it through your company?  Yeah. So I've always been passionate about sports and the data behind sports, and I actually worked in sports data analysis and journalism. But ultimately, I've been passionate about interpreting data to have an advantage, whether that's playing tennis or doing analysis for baseball teams. And then I eventually started working in marketing, doing sports websites, and I saw the opportunity. In marketing in general, especially with digital, to use data to your advantage. So I would say that's really what I'm passionate about in terms of my professional life and why I enjoy what I do so much and why I get up in the morning and I really look forward to the day and even to Monday. Because obviously, it's not all fun. But ultimately, I think it comes from that passion of liking what you're doing, and the time flies when you work and you like what you do and you see that you're good at what you're doing and it's making an impact. So I would say that's why.  And have you always been a data person? Are you analytical and like to look at the numbers behind things?  Yeah, yeah. It started with sports. That's where I realized that I had, let's say, that passion at the beginning and ultimately that skill. With baseball at the beginning, it was reading the back of baseball cards and then fantasy baseball in high school, and then actually working in that. In kind of like sabermetrics and Moneyball-type analysis in college.  Because I saw, just like it happens in marketing, how back in the old days, even professionals, they were using the wrong type of data or a very antiquated way of looking at things. So it's like understanding really what has an impact and what is responsible for outcomes. That's, I think, the part that I've always thought was what's important and what I had a knack for, a talent to do that better than others. So that's why I went deep into that.  Okay. So how do you do that? So this podcast is a podcast of frameworks. So I wonder if you have a framework of how to create pipeline generation based on data, and perhaps you can share a simplified version of that with our listeners, something that can be explained in three to five steps.  Yeah, definitely. And I'll give you first the kind of like the philosophy or the mental model, and then I'll give you those steps because one comes from the other. So in marketing, with all of the data that's available, especially today, a lot of people start at the bottom. At clicks, impressions, and then they try to build a bottoms-up report to then prove what's generating leads and clients and revenue. But that is always inexact, takes forever.  What I propose is doing it the opposite: a top-down approach where you start with clients and revenue, and then start figuring out where those leads in your pipeline or clients and the closed revenue is coming from. And you will know all of that at the beginning. So that's, I think, how it starts, that framework. So the first step of the framework is to understand, which sounds really basic, but you'd be surprised today how many marketing leaders, marketing VPs, CMOs of especially mid-market, definitely smaller mid-market, and even some enterprise companies, don't have that data readily available to understand how much pipeline did we, as a marketing department, generate, let's say, last year. So that's, I think, the first step, is understanding that. It's asking your team for a report that says that. Now your team's going to come back and say they won't know the full picture. Maybe they know 10%, maybe they know 90%. But they're going to show you something. So then is the second step. You're going to start adjusting your investments to what you're seeing there, and at the same time, you're going to start fixing the dark holes or what you can't see.  And then simply step number three is rinse and repeat every, let's say, quarter at the beginning. And obviously, there's nuances of how exactly you should adjust and what exactly you can fix. But ultimately, that would be the three-step approach that you asked about.  That's fascinating. So the understand piece is understanding your pipeline or how you're generating the pipeline? What is it? Understanding what?  Yeah. So actually we have a name for that first step. We call it the Pipeline X-Ray. So let's say you start a new job as a CMO of a new company. Or simply you've been in the job for a while and you're listening to this and you say, “Okay, actually, I've never thought about it that way.  Let's sit tomorrow with my team and ask the question: How many qualified leads and closed clients have we, as marketing, generated so far this year and, let's say, last year?” That is understanding that. Now, I'll tell you, I'd be very surprised if the marketing person or the marketing team or the leader has that data in a way that they can say with 100% certainty what the answer is. In terms of, “We've closed these four clients, and we've had 72 qualified leads.  And out of the 72, 50 have come from our paid search campaigns, 10 have come from events, and then the others have come from organic.” In an ideal world, that's the type of answer that you want. But in the real world, again, very rarely do you have that clear understanding right then and there. So that's when step number two becomes, okay, let's close the gaps to be able to have an understanding.  Okay. So essentially, when you say adjust and fix, then are you talking about adjusting and fixing the process of generating clients, or actually mapping the gaps in the pipeline first?  Yeah, so that's a great question. The adjust, I mean move budget around. Not necessarily increase budget. You have to prove what's working. And obviously, if you don't have the full picture and understanding, you cannot just go to your CEO and say, “I need more budget.” So with the same budget that you have, what can you pause and move around towards the things that step number one told you with certainty are working. So if, let's say, out of the 50 qualified leads that you generated, you saw that half of them came from your paid search campaigns, then you say, “Oh, okay.” And then you don't see anything, let's say, for conferences, and now you're going to 10 conferences a year and you're spending a million dollars on conferences, and you're only spending $200,000 a year on your paid media spend. Then you say, “You know what? I'm going to stop. I'm going to pause. We're not going to go to these two conferences this year, and I'm going to move those $200,000, and we're going to double our spend in Google Ads,” for example. That's what I mean with the adjust piece. It could be the opposite. It could be pause paid search and then be more aggressive on our conference strategy. It could be, let's start a paid social campaign, whether that's LinkedIn or programmatic ads, or let's be more aggressive on our PR because right now our leads have come from interviews that our subject matter experts have done in certain types of podcasts or YouTube channels.  But that's what step number one is. But adjust is move budget around. Put your stocks where the returns are positive and where you can expect a better return almost immediately, or at least in the next upcoming months. And then the fix is particularly around the measurement gaps. The fix is what you can't see, right, on step number one. Step number one is understanding. And a report with all of that. When the person that does the reporting for you came back, or when you did it yourself or whatever, probably a lot of leads are like, “Ah, now it says direct traffic. What is that?” Obviously, they didn't just come and wake up one day and say, “Oh, I'm just going to go to condoragency.com.” No, they heard you somewhere, but you're still not sure. You won the client, you know you won the client, the client's paying you money, but you're not sure. So maybe, okay, what needs to improve in our measurement framework.  Usually, you can start with your CRM, your HubSpot, Salesforce, for instance, or whatever you use. There's some web analytics that might need to happen. You need to connect your advertising platforms. You're probably going to need to start talking to your sales team so they ask the right questions when they have discovery calls with prospects. I mean, there's a few things you can do, but I'm talking specifically about measurement gaps so you can have the full picture.  So when you talk to new prospects or clients, can they answer one most of the time?  They can partially answer one. I would go a step beyond because, I mean, that's not the sexiest answer. I would say it's usually, let's just say, around 50% of their leads and clients, they can know who was responsible. And then there's a couple of parts there. First and foremost, not only for your sake, but for the sake of your alignment with the C-suite and with the CEO and the CFO and even the sales team. You want to know, is marketing responsible for this? Number one. Because then that's very important.  Because that's what's going to justify the existence of the marketing team. Then later, if it came from a paid search campaign or a paid social or a conference, if those all are in the marketing budget, that's secondary. But most importantly, you want to make sure that, number one, you're bringing pipeline as a marketing department, and number two, you know exactly what pipeline you're bringing. Not only you, but then also your CEO and your CFO. So then it's like a luxury, let's say, to see if it comes from, the tough part is that you won't know that it comes from marketing unless you're tracking paid search and you're tracking conferences in the CRM the right way. So obviously, they are related in that way.  Okay. Love it. So understand your pipeline generation, and then adjust the budget to make sure you're supporting the ones that generate the most, and fix those that are not optimized. So maybe optimize them or replace them or come up with a new one. How else do you fix other than your measurement gaps?  Okay, you fixed the measurement gaps. Now you can measure it. You have a full picture. Then you have a slate of options, and how do you know what to choose if you're not doing enough?  Yeah. So I think there’s a couple of things there. One is understanding if you… Because, obviously, you always want to generate more pipeline. So you have to then say, “Okay, is my problem that I'm not generating any interest in the first place at all?” Like, there's nobody visiting my website. Or even downloading some pieces of content, what traditionally is called conversions or marketing-qualified leads. Obviously, that's not the goal.  The goal is that they turn into clients. But you have to know that if people are not visiting your website and you're not seeing marketing-qualified leads coming into your CRM, then you have to do certain things. Whereas if the problem is, “Okay, no, that's not the problem, Carlos,” and this is actually more common, which is a little counterintuitive, but the more and more that we work with mid-market clients, we realize this is the case.They are generating marketing-qualified leads. There is activity in the CRM. There are companies, new companies, that you see are visiting your website, downloading and consuming content. But then, for some reason, they are not becoming clients. So that's where we have to dig in and understand. Maybe they downloaded a white paper that was very educational in nature. And they're not ready to buy. Which is fine, and I'm not saying you have to not show that white paper, but you know that white paper is not going to bring you ready-to-buy customers.  So that's when we have the concept of what sales and marketing people call a BANT-type of lead, which is a lead that has the budget, the authority, the need, and the timing. You want, obviously, a lead that has the four things. Now you start, you measure. Okay, we had 10 leads, and they had, let's say, the budget and the authority. They were the CTO. The lead of the technology department in the company that we know has the budget. But they just downloaded this and didn't convert. They didn't have, let's say, the timing or the need.  Then maybe you rely more on, for example, paid search, which is a channel that, by searching the right keywords, the bottom-of-funnel keywords, for example, we are a pipeline generation firm. If somebody is looking for, “What is Google Ads?” That's educational. Now, if somebody's searching for “experienced agencies in B2B managing Google Ads.” Now, that's somebody that's ready to hire an agency to manage their Google Ads. So that's why, for example, in this case, if the component that's lacking is the need and the timing, paid search could be a way to do it. Or intent data, which is now something that is out there not only via paid search, but you identify certain signals and you can target them on programmatic ads or YouTube or whatever. That's another alternative. So that's something that you could do, for example, if you have a pain in moving leads down the funnel and closing clients, and you also realize that you're talking to the right people, but then they're simply not converting.  And the opposite. You get a lot of people that need your service. But they may be too small, or they may be just a manager and they don't have the authority to approve a high-ticket service. Then you go towards maybe LinkedIn targeting, or you do a campaign that is based more on account-based marketing, or ABM. Where you know you're talking to the right people. So again, that's another adjustment that you can make. So I don't know if I… Sorry if I deviated a little bit from the question, Steve, but hopefully that's still—  No, it makes sense. It makes sense. So first you want to measure, and then you diagnose. If you've got some activity but it's not converting, why is it not converting? Maybe it's not the right approach to build trust. Maybe there's another approach.  And then you look at the different elements: budget, authority, need, timing. That makes sense. So let me turn it back to you. So what drives growth in your business?  So for us, I would say if we do that, let's say, Pipeline X-Ray. And we actually did. We've been in business for almost 10 years now. And if you would do a Pipeline X-Ray, the number one driver of leads and new clients are, let's just call it, Condor champions that switch jobs. And not switch jobs that were working with us, but they were working with one of our clients.  And they worked with us, and they saw the work that we did, and they ended up moving to another agency within the same space, for example, or in B2B services, or even if it's something a little more niche like tech services, which is an area that we also specialize in. And then they say, “I already worked with Condor for either measurement or paid search campaigns or demand generation in general, and I like working with them, so they're going to call us.” And then some people, they switch multiple jobs. So embracing that and obviously using that to fuel and to focus even more on doing a great job and maintaining relationships with people, obviously most importantly while they're a client, but even if they switch, not forgetting about them. That has been the main driver. Obviously, we don't want to only rely on that. And then more recently, we've given more structure to our own sales and marketing department for that. And, for example, we closed a client that came via a paid search campaign. But that's still… We haven't scaled those yet.  We're still making sure. We're still in that measurement phase where, yeah, we're putting budget behind a few things and some of them seem to be working better, but not yet at the point of truly scaling that. We're ultimately also a relatively small firm, which obviously makes decisions differently than if you are, let's say, a mid-market or enterprise. But those, I would say, in order of importance, have been our three main drivers of growth: the champions that switch jobs, number one, and then I would say secondarily, paid media and events.  Yeah. So these are the three things. And what about the events? Why do you put events as a third? I'm just thinking that you're a B2B company and trust-based. Would events not be better than paid media?  I would say they're not mutually exclusive. Actually, they rely a lot on each other. And honestly, for us, I just put number two and three, but I would say they're tied for second, and then the other ones are four and below. And the reason why I think events are important, what we're seeing not only for us but for our clients, the outbound activity is really saturated.  I think cold email or cold outreach in general, because it used to be via email, now it's on LinkedIn as well, it's really, really saturated. It's really hard to be heard or to get a reply with cold outreach in general. Paid media, you can be a little bit more creative because you have visuals. Whether that's video that hopefully you can leverage. So I'm a believer in paid media more than the actual cold outreach via email or LinkedIn. But then the events are also great precisely because of that.  People are saturated and tired of being bombarded with messages from people they don't know. Whereas especially after COVID, people started going back to both the office and simply going out there. It doesn't have to be a big yearly conference. It can be just a dinner where you invite four or five people and talk about certain topics or any in-person activity. Well, I mean, a webinar can even be considered an event. Where you're educating your audience on certain things. And especially if your target audience is more on the manager side or below, or director and below, webinars can be an avenue.  But to answer your question, I think that personal connection is really, really powerful. And people forgot about it with, let's say, the boom of cold outreach and digital and now AI, and especially during COVID. But definitely in the last few years, we've seen not only that people are more willing or prefer to meet people in person, but we see that in the data as well, We see cold outreach campaigns that are bringing less and less results. And then when you connect in person.  Especially high-ticket. I also give this example. If you're selling B2B services, which are usually high-ticket. It's a project of either $50,000. It could be an engagement of $2 million over two years. Obviously, you want to know the company, but you also want to trust the human that is going to deliver on that promise. I always give the example: If you're selling an iPhone cover that costs $25, yeah, maybe you can get away with a pretty image on an Instagram ad. You click and you buy. Boom. Great. You can fully leverage digital for that.  But when you're selling a cloud migration project of a million dollars, you're going to want to talk to somebody, trust that person, dig in a little bit more, have a couple of meetings. So it's more complex. So in particular for those instances, that's why I think the personal connection, that it's even better if it starts at an event, or however you manage to do it, helps a lot.  So for Condor, do you make a distinction between B2B companies and B2C, and where you can help them the most?  Yeah. We have a couple of direct-to-consumer clients, but the majority of the work that we do is either for B2B or, if not B2B, it's lead generation. So e-commerce, for example, is a different world. E-commerce, as I mentioned, depending on what you buy, it's immediate. You track things. You have a platform like Shopify or something similar. It's a whole different world. Whereas that's immediate, and you can see everything, and it's all kind of automated and based on an inventory.  Whereas in either B2B services or lead generation, it's more about, okay, what happens after the initial action, after that initial either visit or conversion. Because a conversion is not a purchase. In e-commerce, in direct-to-consumer, in the example that I gave you, we made it. We sold the cover. That's our business. In here, it's like, okay, they downloaded a white paper. Or they signed up for a webinar, but that's only the first step of a long journey of closing, again, a $1 million service client.  So we specialize in that. In what needs to happen, not only to generate the initial raise of hand, but to make sure that the people that raise their hands are the right people, because otherwise they're not going to end up buying. And ultimately, the entire process of lead generated to client closed. Which is a big universe in itself. So that's where we want to focus.  So you basically help them not just to get the leads but to convert the leads and turn them into a client.  Right. Right.  So Carlos, if you had a magic wand and you could fix just one thing in your business in the next 12 months, what would you use the magic wand for?  I would say accelerate. I would accelerate by five or 10 years the structure and how mature our sales and marketing team is. I would love to wake up tomorrow morning and have a team of five people in the marketing department and five people dedicated to sales, with SDRs and a sales leader, that is already generating, that we're closing 10 clients a month. So I would say that's… But that obviously takes time.  And you want to go one step at a time, otherwise, to prove ROI and to grow without, let's say, wasting unproven budget or wasting money. But I think a lot of owners—I don't know if it's a cheap answer—but I think a lot of owners would probably answer the same thing.  Yeah. So essentially what you need to do is you need to have scalable sales and marketing so that you can just add people and it's going to—it's like a coin-operated system, right?  Yeah. Yeah.  So if the listeners would like to go through that process and they would like to understand, okay, how do we map our leads, where they come from, evaluate it, and then adjust and fix and scale, where can they learn more and how can they connect with you? Yeah.  So if they go to our website, it's condoragency.com. Condor, like the bird. There are some options there on how to work with us or even some information, even if they want to try and do it by themselves, right? Again, what I mentioned earlier, the Pipeline X-Ray. It's a quick project that we do to get to that, where you can start seeing some valuable information to take action on fairly quickly.  We can get that done in a couple of weeks, the exercise of the Pipeline X-Ray, so then you know what to start adjusting and fixing. And obviously, you can contact me directly also on LinkedIn or via our website. I'm glad to obviously have a subsequent conversation and see if and how we can help.  Awesome. So if you are out there and you want to improve your sales and marketing, then you have to start with the Pipeline X-Ray because you are getting leads, you just don't know where they are from and how effective they are, and then how you tweak the process so that you're putting energy behind the more effective ones and readjusting your budget, and then fix the gaps.  So Carlos can help you with that, right? So make sure you reach out to Condor and get the X-Ray. So Carlos, thanks for coming. And if you enjoyed this conversation, then make sure you subscribe and follow us on YouTube, Apple Podcasts, because every week I bring a couple of entrepreneurs who are sharing their frameworks with you. So Carlos, thanks for coming, and thanks for listening. Important Links: Carlos's LinkedIn Carlos's website

Want the exact system we use to build an electrical business that gives you MORE control of your time?Grab SLE App Pro below and see how we help electricians build the sales and service systems to make that freedom possible:https://serviceloopelectrical.com/pro-appAnd if you want the full roadmap from electrician to Million Dollar Electrician:•https://youtu.be/T8wHmb56FwE————————————Most electricians start a business because they want freedom…Then answer every phone call.Take every job.Give every customer whatever time they ask for.And squeeze their family into whatever scraps are left.Repeat long enough until your kid's childhood becomes a collection of jobs you “couldn't move.”Meanwhile…We've worked with electricians at every stage of this journey.And the trap usually looks painfully similar.Like Groundhog Day.Same calendar.Different service call.Because a great business shouldn't feel like another boss…It should feel like freedom.But behind the scenes?Freedom is built more like a breaker panel.You decide what gets a circuit… and what doesn't.In this video, we break down the system for building an electrical business that:• gives you control over your schedule• protects time with the people who actually matter• lets you serve fewer customers at a higher level• creates more profit without surrendering your entire life• turns the business into a tool for your family… instead of its competitionInside, I'll show you:• why health → family → business may be the most important order an entrepreneur ever learns• how another electrician's podcast story convinced Bill to block Wednesday mornings for his son• why “I can't take that time off” is often a broken way of looking at your own business• how to drive a stake in the ground and make family time genuinely non-negotiable• why you have more control over your schedule, quoting and positioning than you probably think• how better service and stronger economics can buy back something more valuable than revenue: time• why chasing every available job can turn your business into a hungry monster that eats every hour you feed it• how Bill built Goldwire while keeping family at the center of why he was building it• why the real Million Dollar Electrician isn't just building a bigger company… he's building a better lifeAlso…There's Bill realizing another electrician's swim-class story could become his own Wednesday tradition.There's a very necessary detour into Bill's dangerously dry sense of humor.Clay gets accused of being funny-looking… and apparently the joke doesn't exactly land.Joe has a “proud dad” moment reflecting on how far Bill has come.And there's the strange circular economy of one electrician hearing a story… changing his life… then coming on this podcast to pass it to the next guy.If you're new here, binge the channel.If you own an electrical service business, steal the framework.If you want to scale to $1M+ with less chaos…Watch the Million Dollar Plan below.————————————And if you want to see our Million Dollar Plan — how we help Electric Service Business Owners build $1M+ companies without becoming a slave to the truck, the phone, or the chaos…Watch here:• https://youtu.be/T8wHmb56FwE————————————Podcast Scholarship DrawTurn your support into real rewards.Subscribe, leave a review, or follow us. each action = 1 entry. Monthly: Open Circuit Lifetime Membership ($1,500 value)Twice per year: Service Loop Electrical Packages ($5,000 value)Submit your entry here!

Evening Prayer Opening From the rising of the sun to its setting,  The name of the Lord is to be praised You, O Lord, are my lamp.  My God, You make my darkness bright.  Light and peace in Jesus Christ our Lord. Thanks be to God. Candle Lighting Prayer of Approach (from St. Augustine) Breathe in me, O Holy Spirit, that my thoughts may be holy. Act in me, O Holy Spirit, that my work may be holy. Draw my heart, O Holy Spirit, to love what is holy. Psalm Reading – Psalm 117 – NLT (Pentecost) Praise the Lord, all you nations. Praise him, all you people of the earth. For his unfailing love for us is powerful; the Lord's faithfulness endures forever. Praise the Lord! Scripture Reading – 1 John 4:10-11 In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another  Silent Meditation on God's Word As we enter this time of meditation on God's Word, we pause to be still, to breathe slowly, to re-center our scattered senses on the presence of God, and to take a moment of silent prayer to ask the Holy Spirit to speak clearly to us through His Word. -Pause- As I read our text for today, listen for one word or phrase that is being spoken by God to you. Ask yourself: Through which word or phrase is God wanting to speak to me today? Allow that word or phrase to guide your meditation today. Repeat it over and over in your mind. Let it wash over you. Let it fill you. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another  As the Holy Spirit speaks to You today through His Word, take a moment now to pause and repeat that word over and over in your mind as you allow God's Word to wash over you and fill you. -Pause- Now we reflect on the word or phrase that God is highlighting for us today. Ask yourself: What part of my life needs to hear this word from God? The Spirit has highlighted something in this text for you today. What part of you really needs to hear that? Here, I will read the text again, and then we will have a longer time of silence to reflect on what God is highlighting for you today. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another  Take a moment now to pause and consider: What part of your life needs to hear this word from God today? -Pause- Now we respond to God's Word. As yourself, What is my response to God based on what I have encountered in His Word? Because God speaks to us all in different ways, your response can also take on many different forms. Maybe that response is in the form of a prayer. Use this time to thank and praise God. Speak to and listen to Him. Ask Him for something. Allow your prayer to flow from your heart freely and fully. Or maybe God is reminding you of something. Maybe He's reminding you of your identity in Him. Or of His promises. Or of His presence in your life. And so I encourage you to sit in that reminder. Or is God inviting you to respond in some physical way to the word that you have heard? Maybe it's an encouragement to keep doing what you're doing. Maybe it's an encouragement to stop doing what you're doing. Maybe it's an encouragement to start doing something new. We hear God's Word and respond to it.  In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another  Take a moment now to pause and consider: What is your response to God based on what you have encountered in His Word? -Pause- And now we rest in God's Word. We have read God's Word. We have reflected on it. You have responded to it. Now we return to a place of rest.  Remember that this rest is not based on your works. It is not based on your response to God's Word. But today and every day, we can rest in God's promises and His presence here with us today. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another  Take a moment now to rest in God's promises and His presence here with us today. -Pause- Lord's Prayer Our Father who art in heaven: hallowed be Thy name: Thy kingdom come: Thy will be done on earth as it is in heaven:  Give us this day our daily bread: and forgive us our trespasses as we forgive those who trespass against us:  and lead us not into temptation: but deliver us from evil: For Thine is the kingdom and the power and the glory forever and ever. Amen. Invitation to Share Benediction Eternal Creator of light, Yours is the morning and Yours is the evening. Draw us to Yourself so there will be no darkness within us. Amen. Let us go in peace. Thanks be to God. *Liturgy was compiled using resources from Lectio 365 and Ruth Haley Barton's “Invitation to Retreat.”

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.⁠⁠

Say yes with intention, no without guilt, and walk away when something no longer aligns with you. Repeat after me: My boundaries are a declaration of what I value, what I need, and what I will no longer compromise. They are how I protect my peace, energy, time, and authenticity. Listen to "My Boundaries Are My Statement" anytime you need it. If this episode was helpful and you want to leave a tip, simply go to AffirmationPod.com/TipJar235 When You've Been Setting Boundaries To Help Yourself AffirmationPod.com/BeenSettingBoundaries Thinking of one-on-one coaching?Looking to change your mindset and empower yourself to a better you?Sign up for an affirmations coaching session and let's get to work at AffirmationPod.com/Coaching WANT MORE EPISODES LIKE THIS ONE?Episode 562 Following Through With Your Decisions https://AffirmationPod.com/FollowingThroughWithYourDecisions Episode 487 Affirmations for Boundaries https://AffirmationPod.com/AffirmationsForBoundaries Episode 441 Emotional Boundaries https://AffirmationPod.com/EmotionalBoundaries Episode 420 Being Around Someone You Don't Like and Disagree With https://AffirmationPod.com/DontLikeAndDisagree Episode ​​419 I am Listening to My Needs https://AffirmationPod.com/MyNeeds Episode 409 I have a Right to Privacy https://AffirmationPod.com/RightToPrivacy Episode 351 Energetic Boundaries https://AffirmationPod.com/EnergeticBoundaries Episode 312 Self-Boundaries  https://AffirmationPod.com/SelfBoundaries Episode 184 Saying No and Being Overly Responsible https://AffirmationPod.com/OverlyResponsible Episode 151 Setting Boundaries https://www.affirmationpod.com/SettingBoundaries LOOK WHO LOVES AFFIRMATION POD!!

Today's guest is Caroline Schiff, the celebrated pastry chef, author, baker, and Bombe Squad OG. Caroline joins host Kerry Diamond to talk about her new cookbook, “Daily Dessert: Treats on Repeat,” out October 13th, and her upcoming Brooklyn restaurant, Monday Diner. They discuss Caroline's love of everyday sweets, her black-and-white coconut macaroon cookies from her new book, the dessert menu she's dreaming up for Monday Diner, and why there's no such thing as too many diners (or desserts!). Plus, Caroline and Kerry talk summer escapes, warm weather eats, watercolors, and more. Thank you to Miele and Nonino for supporting our show.  Tickets to Caroline at Cherry Bombe House Tickets to Olivia Tiedemann at Cherry Bombe House Sign up for our free Radio Cherry Bombe newsletter at cherrybombe.substack.com Follow Caroline on Instagram Follow Kerry on Instagram

Welcome to Watch. Review. Repeat. This is the podcast where two best friends discuss the latest in film and television and then do it all over again the following episode! A face... a fleet... a war... a man... a thought... a trick... At long last, Christopher Nolan's 'The Odyssey' is here and Colton and Andrew are bringing it all in their discussion of whether Nolan's adaptation of Homer's epic poem lives up to the hype! 00:00:00 - Episode Teaser/Intro Music/Opening 00:05:01 - Andrew's Mythology Trivia Question of the Episode! 00:10:26 - 'The Odyssey' (Intro and Fun Facts) 00:28:36 - 'The Odyssey' (Box Office Breakdown) 00:37:11 - 'The Odyssey' (Non-Spoilers and Recommendation) 01:24:48 - 'The Odyssey' (Spoilers) 02:17:54 - Catching Up With Andrew (Cruise to Cozumel and Roatán, 'Obsession', 'I Will Find You', 'The Lord of the Rings: The Fellowship of the Ring') 02:28:24 - Catching Up With Colton ('Ocean's Eleven', 'Pirates of the Caribbean: At World's End', Upcoming Vermont Trip, 'Lee Cronin's The Mummy') 02:41:58 - Conclusion/Outro Music Visit our website! Support us on Patreon! Thank you for listening! Got something to say? Send it our way to watchreviewrepeat@gmail.com! Produced by: Anna Mattis Intro/Outro Music: Mechanolith Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

“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.⁠⁠

Las Vegas food news, restaurant gossip, and plenty of opinions—what more could you want?

Vic Levitin is a serial founder who built companies in Israel for two decades before fleeing the war with his young family to the island of Koh Samui, Thailand. His first SaaS company, CrazyLister, grew out of his own e-commerce business where he needed a simple way for eBay sellers to build professional listings without knowing HTML. CrazyLister raised about $700K, then a similar second round, and grew to nearly $2M ARR before stalling. Today it runs profitably at roughly $1M ARR. Vic later spent four years co-founding Diptera.ai, a deep-tech venture using a larval-stage breakthrough to suppress malaria-carrying mosquitoes, now backed by the Gates Foundation. From Thailand, Vic now runs an AI-powered venture studio built on one rule: no code gets written until he proves he can generate demand. He partners with domain experts and influencers who already own trusting audiences, which is a model that took his AI-influencer platform to $90K MRR in 18 months, now extending to smaller niches like dog trainers. Key Takeaways Distribution First: Prove you can generate demand and revenue before a single line of code is written. Repeat vs. First: First-time founders obsess about product; repeat founders obsess about distribution. Partner for Reach: Bring on experts and influencers who already own a trusting audience. Micro-Niches Win: AI makes it viable to build dedicated apps for tiny verticals like dog trainers. Time to Money: Chase the fastest path to the first $100 in MRR to make everything real. Quote from Vic Levitin, Founder of CrazyLister "My technical co-founder Yair could build anything, even before AI came along. But we have an agreement, and it's a simple one. "He doesn't write a single line of code — whether from his own brain or with AI — before I prove to both of us that I can generate demand and revenue for whatever we're building. "That agreement formed the way we build now. We're a venture studio, and we solve distribution first by partnering with domain experts who already have trusting audiences." Links Vic Levitin on LinkedIn Crazy Lister on LinkedIn Crazy Lister website Diptera.ai (prior venture) Podcast Sponsor – Vista Point Advisors This podcast is sponsored by Vista Point Advisors, a leading investment bank for founder-led software, AI, and internet companies. Vista Point works exclusively on the sell side, providing unconflicted M&A and capital raising advice to help founders maximize business value, evaluate their options, and realize ideal outcomes.   The Practical Founders Podcast Tune into the Practical Founders Podcast for weekly in-depth interviews with founders who have built valuable software companies without big funding. Subscribe to the Practical Founders Podcast using your favorite podcast app or view on our YouTube channel. Get the weekly Practical Founders newsletter and podcast updates at practicalfounders.com. Practical Founders CEO Peer Groups Be part of a committed and confidential group of practical founders creating valuable software companies without big VC funding.  A Practical Founders Peer Group is a committed and confidential group of founders/CEOs who want to help you succeed on your terms. Each Practical Founders Peer Group is personally curated and moderated by Greg Head.

In this episode of Intermittent Fasting Stories, Gin talks to Tara Fredericks from Wilmington, NC.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. You can connect directly with Gin in the Ask Gin group, and she will answer all of your questions personally. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like. Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community. Tara is a repeat guest, and she first appeared on the podcast on episode 301 in April of 2023. Tara is a retired psychologist and now helps her son with his dog training business. She shares her journey with intermittent fasting, which she began in March 2022. Initially, she was motivated by the need for change after years of caring for family and constant travel. Tara has experienced significant weight loss, dropping 60 pounds overall, and found that fasting fit seamlessly into her lifestyle. Despite facing challenges like plateaus and stress, she remained committed to the practice, emphasizing the importance of adapting fasting windows to her daily life.Tara discusses the impact of life events, such as her husband's health scare, on her fasting journey. These experiences prompted her to prioritize her own health and well-being. She highlights the importance of listening to her body, adjusting her eating windows, and focusing on nourishing foods. Tara's story illustrates how intermittent fasting became a sustainable lifestyle rather than a quick fix, allowing her to maintain her weight loss and improve her overall health.For those new to intermittent fasting, Tara advises embracing the process as an evolution rather than a revolution. She emphasizes the importance of patience and self-compassion, encouraging listeners to enjoy the present moment and the gradual changes that come with it. By leaning into life's experiences and allowing time for the body to adapt, Tara believes that the journey becomes more rewarding and sustainable.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Get Gin's books at: https://www.ginstephens.com/get-the-books.html. Good news! The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audiobook. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, an easier to understand and more thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is available now! Join Gin's community! Go to: ginstephens.com/communityDo you enjoy Intermittent Fasting Stories? You'll probably also like Gin's other podcast with cohost Sheri Bullock: Fast. Feast. Repeat. Intermittent Fasting for Life. Find it wherever you listen to podcasts. Share your intermittent fasting stories with Gin: gin@intermittentfastingstories.comVisit Gin's website at: ginstephens.com Check out Gin's Favorite Things at http://www.ginstephens.com/gins-favorite-things.htmlSubscribe to Gin's YouTube Channel! https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CASee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

InvestFest brought thousands of people together to talk about ownership, entrepreneurship, taxes, and investing.   Curtis welcomes that energy, then adds the missing piece: a strategy works better when it sits inside a complete financial operating system. Using the Personal Economic Model, Curtis explains why the "risk tank" should not receive all the attention.  Before chasing returns, families and business owners must decide where cash flows, deliberately create surplus, build accessible reserves, protect against major risks, and stop avoidable wealth transfers caused by high-cost debt and poor tax planning. The goal is not to avoid investing.   The goal is to become a stronger investor with capital, knowledge, control, and staying power. Curtis closes by outlining the Money for Life order of operations and previewing future episodes on productive assets, constructive debt, and investment evaluation. What You Will Learn -Why investing is important but usually should not be treated as step one. -How cash flow control creates the surplus needed to build capital. -Why liquidity should be safe, accessible, and available when life changes. -How debt and taxes can quietly transfer wealth away from your household. -Why protection is the moat around the wealth you are building. -The difference between productive cash flow and "statement wealth." -How knowledge and control can reduce investment risk. -The Money for Life cycle: Earn It, Bank It, Borrow It, Spend It, Repay It, Repeat. Key Takeaway CURTIS'S THESIS  Investing is not an isolated tactic. It is step four inside a system that first controls cash flow, builds liquidity, manages debt, and protects the household or business. Calls to Action Debt to Capital: Download the guide and learn how to turn debt payments into a capital-building strategy.Financial GPS: Request a conversation to identify the leaks, risks, and opportunities inside your personal economy. Subscribe: Follow The Practical Wealth Show for the next episode on evaluating productive assets.     

Welcome to this week's episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.To make a submission for the podcast, go to fastfeastrepeat.com/submit. We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast. Resources used in today's episode:Join us on the 2027 Fast Feast Repeat Cruise! https://sarah.funcruises4you.com/GroupRegistrations/view/139054 Interested in a Shapa scale? Click this LINK Make sure to select “lifetime membership”. Or you can Google to find the Shapa website and use the promo code GINSTEPHENS2026 and it will apply the offer. Make sure to select “lifetime membership”. I'm saying that twice because that is important.Join Gin in the Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.To get the books, go to https://www.ginstephens.com/get-the-books.html. The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audIo book. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, a thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is also available now!Gin has a new YouTube Channel! Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.Want to learn more about BiOptimizer's Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order. Go to fastfeastrepeat.com to see Gin's and Sheri's favorite things, and to shop with us. Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week. Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. Connect with both Gin and Sheri in the community, as well as thousands of other intermittent fasters who are there to support you along your journey. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like.Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The bigger the beef, the longer the clip you need. Conflict is not a sign something is wrong. It is the size of what you are trying to accomplish. Your goal, your problem, your obstacle... that is the beef. And the clip is your capacity to handle it. More bullets. More action. More time and thought. More energy and focus. Most people underestimate what it takes to win and then wonder why the world feels like it is working against them. It is not working against you. You just brought a short clip to a long fight. I break down why respecting your opponent (the goal, the competition, the challenge) means loading up before you engage, not after you get caught short. Load the clip. Unload it. Attack. Reload. Repeat until you have what you came for. Then I ask you the only question that matters right now: what is the ONE goal that if you nailed it in the next 90 days would make this year a real win for you? Go to imnotyou.com/lockin to enroll in a 90 day coaching program for only $90, and reach your goal.

What happens when you take the same launch plan you've used year after year and just keep getting better at it? A few weeks ago, I launched Tees 4 Teachers, one of my three subscriptions. I started the launch with 203 subscribers. Three and a half days later, I had 500 and we were completely sold out almost two days earlier than planned. This was the biggest Tees 4 Teachers has ever been since I started it in 2020. And the best part? I didn't create some brand-new launch strategy to make it happen. I followed the same launch plan I've been following for years. The same one I teach inside Launch Your Box. Join me for this episode as I take you behind the scenes of the Tees for Teachers launch that added nearly 300 subscribers in just three and a half days. I'm breaking down exactly what I did, from the emails and ads to the LIVEs and the simple creative that drove most of the sales. And I'll share the biggest lessons I'm taking into my next launch so you can use them in yours, too.  I started Tees 4 Teachers in January 2020 after realizing how many teachers were already part of my audience. They loved my other subscriptions and kept asking for shirts specifically for teachers, so I created something just for them. Over the years, Tees 4 Teachers became what I called my “baby subscription.” I loved it, but because I had other, larger offers, it didn't always get much of my attention. Eventually, I settled into launching it every July. I went into this year's launch hoping to add another 200 subscribers. I ordered 300 bonus bracelet stacks just in case we did a little better than expected. It turned out I needed every one of them. One thing I do consistently is start building momentum the night before the official launch. I turned my ads on around 5 or 6 p.m. so they could start warming up in the algorithm overnight. I also sent the first email letting people know we were opening to the public the next day and giving them a chance to jump in early and grab the bonus. That email brought in 17 subscribers before the public launch even started. Then we were off. I had planned a six-day launch, but I moved my next LIVE up because I knew we weren't going to make it that long. The six-day launch was over in three and a half days. I spent more on ads during this launch because I knew I had a very short window. I was spending roughly $1,200–$1,300 per day and running nine different creatives across four audiences. Two ads stood out and the biggest winner was incredibly simple. If there's one thing I want you to take from those ads, it's this: show people behind the scenes. They want to see what you're doing. The biggest lift from email came from the announcement email. And that email wasn't complicated. It clearly told people what the offer was, what they would get, the timeline, and how to join. That's it. I sent that first announcement email to my entire list, even though I knew everyone on my list wasn't a teacher. After that, I narrowed the audience. The remaining launch emails went specifically to the teacher segment I'd built over time from previous subscribers, teacher giveaways, teacher-specific opt-ins, and other ways people had identified themselves as teachers. That allowed me to keep talking about the offer without burning out the rest of my list. There are a few things I want you to think about when it comes to your own launches. Repeat what works. Segmenting your email list matters. Give your ads enough creative to work with. Start building momentum before launch day. Here's the part I really want you to hear: none of this was built from scratch for this launch. That's what makes a repeatable launch so powerful. Every time you do it, you have more information. You know more about your audience. You know what worked last time and what you want to change. Inside Launch Your Box, the launch module gives you the same plan I use. The email templates, social media plan, live schedule, and everything you need to put your own launch together. I've used this process over and over again, and thousands of Launch Your Box members have used it, too. So whether you have an offer you launch annually, twice a year, or quarterly, stop thinking you need to create something new every time. Build a process you can repeat. Then keep getting better at it. Join me in all the places:     Facebook Instagram Launch Your Box with Sarah Website  Are you ready for Launch Your Box? Our complete training program walks you step by step through how to start, launch, and grow your subscription box business. Join the waitlist today! 

English singer-songwriter Laura Marling has spent years writing songs about imagined futures, family and motherhood. First she wrote the album Song for Our Daughter before she had kids, then Patterns in Repeat after becoming a mom. Now, she's surprised everyone with an entire album of Raffi songs. Laura speaks to Q guest host Garvia Bailey about discovering one of Canada's most beloved musicians, what she learned from his approach to making music for children, and how motherhood has completely changed the way she writes, performs and sees the world.

Want the exact call process we use to help electricians book more service calls without turning the phone into a technical support hotline?Grab the Brighter Day Call Process inside the SLE Pro App and steal the whole system:https://serviceloopelectrical.com/pro-appWant to go deeper on building a better residential service process?https://youtu.be/74R7vQVho4EAnd if you want the roadmap for building the business around it:• https://youtu.be/T8wHmb56FwE————————————Most electricians think they need more leads…Spend more money on marketing.Blame the price shoppers.Diagnose the job before they even arrive.Then forget about the customer the second the invoice gets paid.Repeat until your marketing budget is bleeding out behind the service van.Meanwhile…We coach electricians through these exact service calls every week.And the leaks keep showing up in almost the exact same places.Like Scooby-Doo.Same framework.Different monster.Because great service calls don't feel like selling…They feel like actually serving the homeowner.But behind the scenes?The best ones are built more like a relay race.Every handoff matters.In this video, we break down the exact Service Call Stalls that:• turn more incoming leads into booked appointments• keep booked customers committed until you arrive• stop technicians from prejudging opportunities before seeing the home• create cleaner handoffs from the salesperson to the installer• turn completed jobs into reviews, referrals, repeat work, and more revenueInside, I'll show you:• the 7 Service Call Stalls leaking revenue from answer → book → hold → focus → pass off → follow up → happy call• how Joseph's hunt for a boxing coach accidentally became a lesson in answering the damn phone• why treating every price shopper like a “bad lead” is broken thinking• how to answer technical questions without turning your CSR into an electrician• why diagnosing a loose outlet before you arrive can become a self-fulfilling prophecy• how inspection sheets can become blinders that stop electricians from actually seeing the homeowner• why one electrician's “look it up on YouTube” advice became another electrician's $12,000 opportunity• how a homeowner planning to DIY the work ended up buying a $17,000 rewire• why emailing an estimate and disappearing leaves revenue dripping through your business like a cracked bucketAlso…There's Joseph firing his would-be boxing coach after three unanswered calls.There's the electrician who basically prescribed YouTube as the solution.There's a homeowner's wife completely changing the direction of a DIY electrical conversation.There's Joseph's own water-filtration company forgetting to follow up after the installation.And there's a $17,000 rewire hiding behind a homeowner who originally planned to do the work himself.If you're new here, binge the channel.If you own an electrical service business, steal the framework.If you want to scale to $1M+ with less chaos…Watch the Million Dollar Plan below.————————————And if you want to see our Million Dollar Plan — how we help Electric Service Business Owners build $1M+ companies without becoming a slave to the truck, the phone, or the chaos…Watch here:• https://youtu.be/T8wHmb56FwE————————————Podcast Scholarship Draw!Turn your support into real rewards.Subscribe, leave a review, or follow us. each action = 1 entry.Monthly: Open Circuit Lifetime Membership ($1,500 value)Twice per year: Service Loop Electrical Packages ($5,000 value)Submit your entry here!https://go.serviceloopelectrical.com/mde-draw

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.⁠⁠

I sat down with Thomas Smith, founder of skinatwork.com. Here are 3 takeaways. 1. Simple is a strategy. Nearly 70% of Thomas's customers buy a full kit on the first visit. Simplicity is doing the hard work so your customer doesn't have to. 2. Know your numbers. Acquisition cost. Lifetime value. Repeat rate. Chase one metric and wonder why you're losing. 3. Build for a need, not a moment. Thomas launched during the pandemic , when everyone said don't. He did it anyway because the customer pain was real. That's the only reason that matters.   --- In Thomas Smith's words: I've been in skincare for 30 amazing years working for some of the most exciting brands and retailers in beauty: on the sales floor, in the spa, as a buyer, developer, marketer, entrepreneur and lover of all things skin. I spent a decade in NYC at Saks and Sephora, a decade in Colorado creating formulas for dry, sensitive skin at my own stores called MELT and a decade in LA marketing or developing products for Murad, Meaningful Beauty and Anastasia Beverly Hills, to name a few. My mom loves to tell people that I started as a cosmetics stock boy in Saks Denver, I prefer to say that I didn't choose skincare, it chose me. Over the years, I have watched as skincare has gotten increasingly complicated. So many steps, so many new products and so much time, money, brain space and energy spent trying to decode it all. Trust me, the amount of choice overwhelms me, too! Whenever I visit family or friends, they always ask for my advice on what to buy, when to use, how to use and in what combinations and it got me to thinking… how could I create the simplest, and I mean THE SIMPLEST, most efficacious skincare system possible for my mom, my sister, all of my peeps (including myself!) for skin of all ages, stages and concerns? That's how SKIN AT WORK was born. SKIN AT WORK is an obsessively streamlined, ultra concentrated, ALL-IN-ONE-STEP skincare system of clinically tested, gently powerful, hyper-tasking hero formulas that give your skin everything it needs (over 14 ingredients at efficacious levels) to thrive at its healthiest, deliver head-turning wow and the freedom to spend less time doing steps in the mirror and more time squeezing the juice out of life." Connect with Jon Dwoskin: Twitter: @jdwoskin Facebook: https://www.facebook.com/jonathan.dwoskin Instagram: https://www.instagram.com/thejondwoskinexperience/ Website: https://jondwoskin.com/LinkedIn: https://www.linkedin.com/in/jondwoskin/ Email: jon@jondwoskin.com Get Jon's Book: The Think Big Movement: Grow your business big. Very Big! Connect with Thomas Smith: Website: www.skinatwork.com Instagram: https://www.instagram.com/skinatwork​ LinkedIn: https://www.linkedin.com/company/skin-at-work-official/ *E - explicit language may be used in this podcast.

Confidence isn't something you wait around to feel. It's something you build. In Part Two of You Don't Have to Believe Everything You Think, Doug breaks down why real confidence comes from evidence—the training you completed, the promises you kept, the reps you stacked, and the work you've actually put in. We dig into the research behind self-efficacy and performance, why athletes try to "borrow" confidence they haven't earned, and a simple 7-Day Evidence Stack you can use to start building trust in yourself. We also tackle one of the biggest problems in rodeo: unrealistic timelines. Maybe you're not behind. Maybe you're three years into something that takes eight or ten years to become great at. Stop putting a three-year deadline on a ten-year goal. Act first. Keep the promise. Collect the receipt. Repeat. 00:00 Mindset Part Two Intro 00:21 Sponsor Shoutouts 01:54 Confidence Is Evidence 03:48 Self-Efficacy Research 06:08 Stop Borrowing Confidence 08:41 Stack Reps Everywhere 11:07 7-Day Evidence Stack 12:24 Maybe You're Not Behind 15:01 Deliberate Practice & Timeline 18:25 If-Then Game Plan 20:11 Wrap Up Thank You To Our Sponsors A huge thank you to the companies helping us continue to educate and serve rodeo athletes around the world. Barstow Pro Rodeo Equipment: Built by rodeo athletes, for rodeo athletes.

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                      

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.⁠⁠

In this episode of Intermittent Fasting Stories, Gin talks to Rachel Elmore from Roanoke, VA.Join Gin in the Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. You can connect directly with Gin in the Ask Gin group, and she will answer all of your questions personally. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like. Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community. Rachel is a personal trainer and mother of four. She shares her journey into intermittent fasting, which began after she noticed a transformation in a woman she followed online. Initially skeptical, Rachel was intrigued by the focus on whole foods and mindset work, which led her to reevaluate her eating habits. She discovered that many foods she considered healthy were actually processed, prompting her to adopt a more natural diet. This shift not only improved her health but also changed her relationship with food, allowing her to enjoy substitutions without feeling restricted.Rachel discusses the importance of mindset in achieving success with intermittent fasting. She emphasizes that a positive mindset is crucial for long-term success, as it helps individuals approach fasting with a sustainable and healthy attitude. Rachel's journey included cutting out processed sugars and focusing on whole foods, which helped her become fat-adapted. This adaptation allowed her to extend her fasting periods comfortably, leading to significant weight loss and improved overall well-being. Rachel's story highlights the power of mindset and the benefits of listening to one's body.Rachel concludes with advice for new intermittent fasters, stressing the importance of trusting the process and embracing the clean fast. She wishes she had known earlier about the impact of a clean fast, as it made a significant difference in her journey. Rachel encourages others to try it for 28 days, as the experience can be transformative. Her story serves as an inspiration for those looking to improve their health through intermittent fasting, emphasizing the importance of patience, mindset, and self-discovery.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Get Gin's books at: https://www.ginstephens.com/get-the-books.html. Good news! The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audiobook. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, an easier to understand and more thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is available now! Join Gin's community! Go to: ginstephens.com/communityDo you enjoy Intermittent Fasting Stories? You'll probably also like Gin's other podcast with cohost Sheri Bullock: Fast. Feast. Repeat. Intermittent Fasting for Life. Find it wherever you listen to podcasts. Share your intermittent fasting stories with Gin: gin@intermittentfastingstories.comVisit Gin's website at: ginstephens.com Check out Gin's Favorite Things at http://www.ginstephens.com/gins-favorite-things.htmlSubscribe to Gin's YouTube Channel! https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CASee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

“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.⁠⁠

Send us Fan MailRetirement should be the beginning of your next meaningful chapter—not the end of your purpose.What happens when your career ends and the title, routine, responsibilities, and identity that shaped your life suddenly change? In this powerful episode of the Remarkable People Podcast, David Pasqualone sits down with Chris Maduri, founder of Vibrant Retirement, to explore how to find purpose after retirement, rebuild your identity beyond work, deepen your faith, and create a meaningful second act.Chris shares much more than retirement advice. He opens up about his own remarkable journey through adoption, struggles with identity, the devastating loss of his best friend, alcohol, divorce, multiple DUIs, jail, and the spiritual transformation that followed.During one of the lowest seasons of his life, Chris began reading the Bible, slowing down, becoming still, and developing a deeper relationship with God. That process helped him begin seeing himself differently—not according to his failures, income, career, achievements, or the opinions of other people, but through a completely different understanding of identity, grace, responsibility, and purpose.In this conversation, you'll discover:• Why financial preparation alone does not prepare you for retirement• How career and achievement can become dangerously connected to identity• Why you should begin designing your “second act” years before retirement• How to balance work, family, health, faith, and enjoying life now• Why stillness, prayer, listening, and self-awareness matter• How Chris rebuilt his life after addiction, DUIs, divorce, and jail• Why failure does not mean your life or purpose is over• How small acts of service can reveal a much larger purpose• Why purpose ultimately has to extend beyond yourself• How to stop endlessly preparing and begin taking meaningful action• Why you do not need to be perfect before you can add value to someone else's lifeOne of Chris's most powerful insights from the episode:“If you're looking for purpose, it has to be outside of you. No one's purpose is to help themselves.”Whether you are 25, 45, 65, approaching retirement, already retired, experiencing a major life transition, or simply wondering, “What does God want me to do next?”—this conversation is for you.Your career may eventually end.Your job title may change.But if you are still here, your life still matters—and there is still good you can do.━━━━━━━━━━━━━━━━━━━━

Welcome to this week's episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.To make a submission for the podcast, go to fastfeastrepeat.com/submit. We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast. Resources used in today's episode: https://www.ncoa.org/article/helping-older-adults-eat-well-a-caregivers-guide-to-better-nutrition/ Join us on the 2027 Fast Feast Repeat Cruise! https://sarah.funcruises4you.com/GroupRegistrations/view/139054 For more information regarding one-on-one IF support visit: https://www.fastfeastrepeat.com/coaching.html sheri@fastfeastrepeat.com https://www.fastfeastrepeat.com/sheri.html https://crunchi.com/?als=SheriBullock https://www.counter.com/?aff=SHERIBULLOCKGin has a YouTube Channel! Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.Want to learn more about BiOptimizer's Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order. Go to fastfeastrepeat.com to see Gin's and Sheri's favorite things, and to shop with us. Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week. Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. Connect with both Gin and Sheri in the community, as well as thousands of other intermittent fasters who are there to support you along your journey. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like.Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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.⁠⁠