Podcasts about Repeat

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.

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

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

“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?

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.

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.

It's a MONDAY on Big Rich, TD & Fletch, and somehow everybody made it back alive. Rich returns from a wild wedding weekend in Washington, TD decided one concert wasn't enough and hit MULTIPLE shows in the same weekend, and Kat spent a DJ set in the park… painting a picture. Because of course she did. And Fletch? Fletch did Fletch things. Golf. Coors Light. Repeat. Everybody had themselves a weekend. Now STRAP IN and let's party.

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.⁠⁠

This week on Eat. Talk. Repeat., we're joined by Jonathan Jossel, CEO of the Plaza Hotel & Casino and host of On The Corner of Main Street, for an inside look at Downtown Las Vegas.We talk about Jonathan's journey to Vegas, why he fought to preserve and revive the Plaza, the future of Downtown, tourism, the changing Vegas customer, and what DTLV needs more (or less) of.Plus, we dive into the Plaza's restaurant scene, Jonathan's favorite Vegas restaurants, British food, Fremont Street, SlotZilla, family dining, and a rapid-fire round of favorites.And, of course… Pet Peeves!!04:20 Introduction and Guest Introduction06:25 Jonathan Jossel's Journey to Las Vegas11:26 Revitalizing Downtown Las Vegas13:26 The Plaza's Historical Significance18:32 Challenges and Opportunities in Management25:12 The Future of Fremont Street28:06 Oscar's Steakhouse: A Culinary Success32:28 The Evolution of Dining in Downtown Vegas34:28 Curating Restaurant Concepts: The Balancing Act37:03 The Importance of Brand Recognition in Dining41:04 The Impact of Major Events on Downtown Vegas50:05 Favorite Dining Experiences in Las Vegas56:37 Guilty Pleasures and Restaurant Experiences59:04 Defending British Cuisine01:00:30 The Lightning Round Begins01:05:02 Pet Peeves in Dining and Service01:15:54 Closing Thoughts and Future Plans

What if the opportunity everyone else is laughing at is exactly the one you should be paying attention to?--------------Billy Thorpe built his business by taking the small video deals other creators dismissed, then figuring out how to make the math work through speed, consistency, and a repeatable system.Billy shares why creators should question the unwritten rules in their industry, focus on profit instead of impressive revenue numbers, and build direct relationships with customers instead of depending entirely on a platform. We also get into repeat business, finding new revenue inside work you're already doing, knowing when “enough” really is enough, and why staying adaptable matters when your business inevitably changes.Key PointsDon't automatically dismiss an opportunity because other people think it's too small, cheap, or weird.Test industry “rules” for yourself instead of assuming someone else's numbers apply to your business.Look at profit and efficiency, not just the price of an individual deal or your total revenue.Build systems that let you do the same work faster without sacrificing what the customer actually needs.Own your customer relationships so losing a platform doesn't mean losing your entire business.Look for additional ways to monetize work you've already created, including usage rights, formats, and other platforms.Repeat customers can be more valuable than constantly finding and selling new ones.Decide what “enough” looks like for you instead of letting someone else's income or workload define success.AI can help you get more value from your own knowledge and experience, but trust and real human experience are essential to product content.ResourcesBilly Thorpe: Website | YouTube | Billy's Facebook GroupZac Brown: Website | Podcast | Book----------------------Ecamm - Your go-to solution for crafting outstanding live shows and podcasts. - Get 15% off your first payment with promo code JEFF15CreatorNewsLive.com - Dive into our website for comprehensive episode breakdowns.Youtube.com - Tune in live, chat with us directly, and be part of the conversation. Or, revisit our archive of past broadcasts to stay updated.Facebook - Stream our show live and chat with us in real time. Connect, engage, and be a part of our community.Email - Subscribe and never miss a live show reminder.----------------------JeffSieh.com - Unlock the power of authentic storytelling with me! With over 20 years of marketing experience, I'm here to elevate your brand's narrative in an ever-competitive market. My expertise spans consulting, visual marketing, and producing podcasts and live videos.Additionally, as a seasoned speaker, I'm not just about sharing knowledge--I believe in entertaining audiences and injecting humor into every presentation. I'm available to enlighten and engage audiences at your events, conferences, or institutions. My talks cover a diverse range of subjects, from purposeful repurposing and captivating storytelling to podcast promotion, social media strategies, visual marketing insights, the art of live video, and much more.

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.━━━━━━━━━━━━━━━━━━━━

In this episode of the Ecomm Breakthrough Podcast, host Josh Hadley, an ecommerce entrepreneur with over $20 million in annual revenue, delivers a comprehensive guide to building a true brand. He argues that most ecommerce sellers operate transactional "product acquisition machines" rather than genuine brands. Josh presents a 16-step framework across three phases: defining your brand identity, expressing it consistently, and compounding trust over time. He emphasizes that real brands drive customer loyalty, premium pricing, and long-term competitive advantage—ultimately shifting entrepreneurs from chasing short-term sales metrics toward building sustainable, generational business value.Bullet Points:Importance of branding for ecommerce businessesDifferences between building a brand and running a product acquisition or arbitrage businessChallenges faced by ecommerce sellers, such as increasing conversion rates and reducing customer acquisition costsThe misconception that having a trademark or storefront equates to having a brandCharacteristics of a true brand versus a product acquisition machineA comprehensive 16-step framework for building a brandPhases of brand development: defining, expressing, and compounding the brandStrategies for creating a recognizable brand identity and customer experienceThe significance of customer journey mapping and brand loyaltyMetrics and practices for sustaining brand equity and protecting brand integrityTimestamps:00:00:00 The Power of BrandingThe host lists eight benefits of strong branding, such as higher conversion rates, repeat purchases, and lower acquisition costs.00:01:01 What is Branding?The host introduces the topic of branding and a 16-step framework for building a brand for your e-commerce business.00:02:11 Custom GPT and ResourcesThe host mentions a custom GPT and slides available to help listeners implement the 16-step framework discussed in the episode.00:03:11 Host IntroductionJosh Hadley introduces himself, his e-commerce experience, and his podcast, E-com Breakthrough, for e-commerce entrepreneurs.00:04:12 Brand vs. Product Acquisition MachineThe host differentiates between building a true brand and simply operating a product acquisition or arbitrage business, common on Amazon.00:07:06 What a Brand IsA brand builds trust, optimizes for customer retention, focuses on long-term growth, and is difficult for competitors to copy.00:10:53 How Brands CompoundThe host explains how brands create a compounding effect through customer trust, repeat purchases, word-of-mouth, and easier product launches.00:12:43 The 16-Step Brand Framework IntroductionAn overview of the three phases of the branding framework: defining the brand, expressing it, and compounding its value.00:13:43 Step 1: Choose Your Primary CustomerA strong brand serves a niche customer. Defining this avatar makes all other branding decisions much easier.00:17:40 Step 2: Choose the Outcome You OwnCustomers buy products to achieve an aspirational identity. Brands must own the outcome their product provides, not just the product.00:23:48 Step 3: Choose Your AssociationsA brand is built by repeatedly connecting your company to a small number of desirable ideas, words, or phrases.00:26:54 Step 4: Write the Brand PromiseCombine your customer, outcome, and approach into a clear internal statement that serves as a decision-making tool for your business.00:28:02 Step 5: Define What the Brand Is NotBrands become clearer through exclusion. Deciding what your brand refuses to be is as important as defining what it is.00:30:06 Step 6: Choose Your Hero ProductYour hero product is the clear entry point that teaches customers what your company means and establishes your brand's identity.00:33:05 Step 7: Make the Product RemarkableThe product experience earns the second purchase. A remarkable product builds durable trust and generates powerful word-of-mouth marketing.00:34:25 Step 8: Create a Recognizable Brand IdentityDefine your brand's personality through one of three models: founder-led, a brand character, or a design-led identity.00:39:34 Step 9: Build a Distinctive Visual and Verbal WorldDesign makes your brand's meaning easier to recognize. Your brand should be identifiable even without its logo.00:40:26 Step 10: Audit the Current Customer ExperienceEvery customer encounter either reinforces or contradicts your brand promise. Audit all touchpoints, from packaging to social media.00:47:34 Step 11: Reinforce Through Trusted AssociationsBorrow trust by deliberately pairing your brand with people, organizations, or communities that already represent your brand's core values.01:02:29 Step 12: Repeat the Same Meaning ConsistentlyBrands are built through consistent repetition. While campaigns can change, the core meaning and message must remain recognizable over time.01:05:36 Step 13: Build the Next Purchase into the BrandMap the customer journey to create a logical product ecosystem that guides customers from one purchase to the next.01:08:23 Step 14: Align Every Customer TouchpointThe brand is the total experience. Ensure every interaction, from advertising to customer support, reinforces your brand promise without contradiction.01:13:36 Step 15: Run a Monthly Brand ReviewConduct a monthly review to prevent brand drift, track key metrics, and ensure all activities align with your brand strategy.01:21:16 Step 16: Protect and Compound the MeaningBrand building is ongoing. Use a brand extension test before launching new products to ensure they reinforce your core meaning.01:24:41 Final Thoughts and Call to ActionThe host summarizes the framework, offers a custom GPT and slides, and asks listeners to share and review the podcast.Links and Mentions:Tools and Resources  "Custom GPT for Brand Building": "00:02:11"  "Ecomm Breakthrough YouTube Channel": "00:09:58"  Notable Concepts and Frameworks  "16-Step Framework for Branding": "00:12:43"  Brands and Examples Mentioned  "Boom Beauty": "00:14:45"  "AG1": "00:15:46"  "Liquid Death": "00:16:39"  "Patagonia": "00:22:41"  "Rolex": "00:22:41"  "Apple": "00:22:41"  Videos and Content  "

Midday Prayer Opening O Lord, open my lips And my mouth will declare Your praise. Make haste, O God, to deliver me; Make haste to help me, O Lord.   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 - Matthew 7:24-25 Everyone then who hears these words of mine and does them will be like a wise man who built his house on the rock. And the rain fell, and the floods came, and the winds blew and beat on that house, but it did not fall, because it had been founded on the rock.   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.   Everyone then who hears these words of mine and does them will be like a wise man who built his house on the rock. And the rain fell, and the floods came, and the winds blew and beat on that house, but it did not fall, because it had been founded on the rock.   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.   Everyone then who hears these words of mine and does them will be like a wise man who built his house on the rock. And the rain fell, and the floods came, and the winds blew and beat on that house, but it did not fall, because it had been founded on the rock.   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.    Everyone then who hears these words of mine and does them will be like a wise man who built his house on the rock. And the rain fell, and the floods came, and the winds blew and beat on that house, but it did not fall, because it had been founded on the rock.   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.   Everyone then who hears these words of mine and does them will be like a wise man who built his house on the rock. And the rain fell, and the floods came, and the winds blew and beat on that house, but it did not fall, because it had been founded on the rock.   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.   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."

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.

Glenn Wiggle and Mike Lomas open by playing a series of clips, mixing footage of political figures and progressive activists with their own running commentary. They begin with vaccines, praising RFK Jr. and arguing that open debate on the childhood vaccine schedule has been shut down, and criticize reports that COVID vaccines were promoted to pregnant women. From there they turn to crime, citing the case of a repeat offender in Savannah and blaming what they describe as lenient liberal judges for releasing career criminals. The hosts react to interview clips of Democratic Socialist figures on taxing millionaires, defunding police, and holding up Cuba as a socialist success story, which they mock as uninformed. They also weigh in on flock cameras and surveillance, arguing money would be better spent on officers and prosecution, and connect failing New York reading scores to teachers' unions. A large stretch is devoted to Dr. Fauci and the COVID vaccine, where Wiggle claims a far higher miscarriage rate than was publicly reported and both hosts call for Fauci and other officials to be prosecuted, extending that demand to figures like Comey, Brennan, and Hillary Clinton and voicing frustration that Trump has not done more to "drain the swamp." They close on new abortion laws in Massachusetts and Washington, a defense of legal over illegal immigration prompted by a Joy Behar clip, and lighter banter about listener complaints, before promoting the Financial Guys app and a September 9 Heroes on the Harbor barbecue for veterans.00:00:00 - Intro00:00:24 - Vaccine debate and RFK Jr.00:04:08 - Repeat offenders and lenient judges00:08:00 - Taxing millionaires and defunding police clips00:12:52 - Flock cameras, surveillance, and policing priorities00:16:46 - Cuba as socialism and failing NYC schools00:20:34 - Fauci, COVID vaccines, and pregnancy risks00:28:12 - Calls for prosecution and draining the swamp00:31:05 - Abortion laws and legal vs. illegal immigration

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.⁠⁠

Repeat peformance... DayWeather Plus is your insider weather advantage for the Rockies and High Plains. Through exclusive members-only videos on the DayWeather YouTube channel, you'll get more frequent updates, deeper analysis, and longer-range weather insights tailored specifically for agriculture, ranching, transportation, water management, construction, and other weather-sensitive industries. For just $9.99 per month, members receive detailed forecasts, weather risk assessments, seasonal outlooks, and direct access to customer Q&A sessions with the DayWeather forecasting team. Why Become a DayWeather Plus Member? Stay ahead of the weather, not behind it. Make better decisions before storms, heat waves, freezes, drought, or heavy precipitation impact your operation. Local expertise you can't get from national weather apps. Our forecasts focus specifically on the Rockies and High Plains where weather can change quickly and dramatically. Protect your bottom line. Better weather intelligence can help reduce risk, improve planning, and save time and money. Ask the experts. Members get opportunities to submit questions and receive direct insight from professional meteorologists. Know what's next. Gain access to deeper analysis and outlooks that go beyond the daily forecast. Weather affects your livelihood—DayWeather Plus helps you stay one step ahead.

Send us Fan MailWhat if the way you talk to yourself is progressively making burnout worse?We're often told that changing our lives starts with changing our thoughts. Think positively. Repeat affirmations. Tell yourself, “I will do this.” But when you're exhausted, overwhelmed, and running on fumes, your brain may have a fairly compelling rebuttal.In this episode, we explore the relationship between beliefs, self-talk, motivation, and burnout, including fascinating research from psychologists Ibrahim Senay, Dolores Albarracín, and Kenji Noguchi suggesting that asking yourself a question such as “Will I?” may sometimes be more motivating than simply declaring “I will.”Why? Because questions can restore something burnout often strips away: a sense of agency.Rather than turning recovery into another list of things you're failing to do properly, we'll look at how open, specific, near-term questions can help you identify choices, reconnect with your own reasons for acting, and turn enormous goals into manageable next steps.We'll also explore why some affirmations backfire, how unrealistic self-talk can erode self-trust, and why lasting change is built less through heroic declarations and more through small commitments you actually keep.Because resilience isn't something you become by announcing it.You build it.One choice, one conversation, one boundary, one exercise session, and one kept promise at a time.The question isn't whether you can completely transform your life today.A better question might be:What is the best I genuinely have available today, and what can I do with it?Visit us at:www.theselfhelpantidote.com

This week, Katia Adams shares a message from Genesis 26 titled "Faith on Repeat." Walking through the life of Isaac, Katia unpacks why his story so closely echoes his father Abraham's, and what that repetition has to teach us about the shape faith takes over a lifetime.Katia traces Isaac's story through four recurring movements: famine, fear, favor, and frustration. In famine, Isaac is instructed not to flee to Egypt as Abraham once did, but to stay and plant seed, reaping a hundredfold in the very land of scarcity. In fear, Isaac is caught off guard and echoes his father's lie about Rebecca being his sister, revealing how pressure exposes what's already inside us rather than creating something new. In favor, Isaac grows wealthy and is envied by the Philistines, illustrating Katia's central point that favor increases complexity rather than removing it. In frustration, Isaac digs well after well, some blocked and some contested, and keeps digging anyway, because the promise is worth the repetition. Katia weaves in her own stories, from planting a church during COVID to a moment of being caught off guard by anger with her husband, to show these patterns aren't ancient history but present reality.The sermon's theological anchor is that faith is not a single event but a muscle built through repetition, and Jesus himself walked this same cycle of famine, fear, favor, and frustration with perfect faith. Katia points to Galatians 2:20, clarifying that it is not merely our own faith in Jesus but Jesus' own faith now living in and empowering us. In other words, the pattern we see in Isaac and ultimately fulfilled in Christ is not proof that God is distant or repetitive for its own sake, but that he is training a people who can walk in famine without panic, in fear without shame, in favor without ease, and in frustration without giving up.Ultimately, this sermon is an invitation to stop waiting for a future "one day" when life will finally be easy, and to recognize this famine, this fear, this ordinary Monday as the main event. Katia calls the church to grow the muscle of faith on repeat, not by white-knuckling through in our own strength, but by inviting the same Spirit that empowered Jesus to empower how we live and believe, so that the Kingdom of God would come near in this city, one contended-for well at a time.

Check out my popular "21-Day Abundance and Money Attraction Brain Boost" program at https://bobbakerinspiration.com/21daysWatch the YouTube version of this podcast at https://youtu.be/Fd7IujsI9_IIf you've been chasing money and feeling stuck, this is for you. It's time to raise your vibration and become a match to the abundance you seek. Repeat these affirmations back to yourself to increase your money energy and wealth frequency. Listen for 21 days. Words and music by Bob Baker (c) 2026.Visit https://BobBakerInspiration.com/lab to become a member of the Impact Formula Lab, where I help heart-centered, purpose-driven people like you turn their talents, wisdom, and expertise into meaningful impact and income.Get my three most recent books:- The Power of Affirmations and Positive Self-Talk https://bobbakerinspiration.com/book- 60-Day Money Magnet Abundance Journal https://amzn.to/4nSZoLU- Unstoppable: Unleash Your Full Potential https://bob-baker.mykajabi.com/offers/7AHWNp58/checkoutGET my "21-Day Abundance and Money Attraction Brain Boost" at https://bobbakerinspiration.com/21daysAll of my recordings appear first on YouTube. Please take a moment to subscribe to my channel.You'll also find many of my affirmations and guided meditations on Spotify, Amazon, Apple Music, Insight Timer, and most streaming platforms under the artist name Bob Baker's Inspiration Project.Send me a quick messageSupport the show

How do you start your day? Lower your risk of injury by doing this 10 minute stretch routine, EVERYDAY. Watch this episode on YouTube: https://youtu.be/9SvKooAUF-c Subscribe, Listen to this episode by searching  to your favorite podcast app, “Crooked Spine Show” Watch past episodes on our YouTube playlist: https://www.youtube.com/playlist?list=PL59D-oy3Ai9fIzpOo6Gx4pCat6gsr0j8D And watch this episode on Spotify: https://open.spotify.com/episode/467TNnnlCOw3UDyACVeUb2?si=Qk5GEDgsSKyks6vsPLQoBw Workshop outline. Do these stretches in this sequence: When Lying down: Ankles together: 1. Feet on the ground and raise up ten times. 2. Then raise one foot and rotate one way 5 times; then the other direction. Repeat the other side. Knees. 1. One at a time: hold under upper leg. Extend knee and hold 5 times. Repeat the other side. Hips: 1. Bring one knee to your chest, and hold for 5 seconds. Repeat the other side. 2. Bring knees together to 90 degrees. Drop to each side 5 times. Now, on your stomach. Low back and core muscles: 1. Go up on your elbows, and hold for 15 seconds. 2. If comfortable, go to a pushup position, keeping hips down. Hold for 15 seconds. 3. Bend knees together. Hold for 15 seconds. Standing: Shoulders: 1. Take a broomstick. With arms straight bring overhead and/or behind. Hold for 5 seconds. Repeat 5 times. 2. Standing on a wall, bend your shoulder and elbow ninety degrees. Bring your arm next to the wall, then bring your hand from horizontal up to the wall.

Conflict is just part of living in a fallen world; it is inevitable that you will have some form of conflict, at some point, with various people. But conflict does NOT have divide couples, families, churches or communities, because the Lord Jesus gave us all the tools we need to work through our differences.Today we explore Matthew 5:9  Blessed are the peacemakers, for they shall be called sons of God, and we learn how to make peace, not just keep it. We will learn how to do what Jesus said to do to overcome conflict, and we will also be able to watch His example in doing the same.I have titled this episode, "Talk to Me," because so much of our peacemaking comes down to how we choose to communicate with one another. Super practical precepts today, on Rinse and Repeat!(RAR2026EP33)

In this episode, Intermittent Fasting Stories, Gin talks to Teri Cravens from Cincinnati, OH.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. Teri is a part time retired owner of a cleaning company. She shares her journey with intermittent fasting, which began after reading Delay, Don't Deny on the recommendation of a friend in 2019. Thanks to intermittent fasting, Teri found freedom, allowing her to enjoy food without fear. She describes how fasting has transformed her relationship with food, providing mental clarity and emotional healing. Teri emphasizes the flexibility of fasting, noting that even on vacations, she maintains a fasting routine that suits her lifestyle.Teri reflects on her past struggles with body image and eating disorders, which began in her childhood. She recounts how societal pressures and personal experiences led to years of unhealthy habits. However, intermittent fasting has helped her overcome these challenges, leading to improved health and self-acceptance. Teri shares how fasting has positively impacted her physical health, including lowering her cholesterol and improving her heart condition, which was previously damaged by anorexia.In her advice to new intermittent fasters, Teri encourages patience and persistence. She advises taking baby steps and trusting the process, emphasizing that the benefits of fasting extend beyond weight loss to include mental and emotional well-being. Teri reassures listeners that while fasting may seem daunting at first, it becomes easier with time and can lead to profound life changes.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.

Can one exercise help lower blood pressure naturally? Discover a simple exercise that can help support healthy blood pressure and cardiovascular health.

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

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 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.

Hey friends, Chase here. Every summer, I revisit conversations from the archive that have stood the test of time. Not because I'm nostalgic, but because the best ideas don't expire. They deepen. This is another installment of Summer School—episodes I personally went back to this year when I was stuck. This one with Mel Robbins is near the top of that list. At 41, Mel was unemployed, drowning in debt, and so overwhelmed she could barely get out of bed. Then she discovered something that sounds almost too simple to take seriously: the 5-Second Rule. Count backwards—5-4-3-2-1—and move before your brain talks you out of it. This conversation was recorded roughly eight years ago, well before Mel hit the stratospheric pace the world knows her for now. A mutual friend introduced us. We sat down in the CreativeLive studios. She taught a barnstormer of a class. And the episode stuck with me—because when doubt, delay, and inertia show up, this is the kind of hardcore, no-B.S. toolkit that actually helps you move. Mel calls herself the fucked-up friend who figured some things out and got wise. She doesn't want you to make the same mistakes. She's done the hard work on habit, confidence, self-doubt, and how anxiety becomes a habit that robs you of joy, money, connection, and power. You're one decision away from a totally different life. Summer School: Mel Robbins on Anxiety, Action, and the 5-Second Rule Mel's path wasn't linear. Temp job. Law school by inertia. Public defender in Manhattan. A law firm she hated. Postpartum depression. A decision at her own baby shower that she would never again answer "What do you do?" with "I'm a lawyer." Then radio, media, CNN, speaking—and a TED Talk that accidentally let the 5-Second Rule slip out as an afterthought. She didn't invent the rule as a brand strategy. She invented it in 2008 to beat the snooze button when her life was falling apart: failing restaurant business, financial strain, marriage on the ropes, kids missing the bus, no confidence left in the tank. What makes this episode Summer School material is how practical it is. Mel doesn't just diagnose stuckness. She hands you a tool for the five-second windows where hesitation usually wins—and then she zooms out to the deeper question: action only matters if you know what you want. Passion, she says, is another word for energy. Follow what energizes and expands you. Master the little stuff first, or you'll never answer the big stuff. If you've ever known exactly what to do and still couldn't make yourself do it, this conversation is for you. What You'll Hear in This Episode Why Mel's whole life felt like "one gigantic mistake" she then scrambled—using anxiety—to fix How high tolerance for "suckiness" keeps us trapped until a shock finally forces change An unflinching conversation about anxiety and panic, self-monitoring, and getting help when you need it Why "you don't have to think the way you think"—and how worry becomes a habit that costs you money, health, and relationships The 5-Second Rule explained: how counting backwards interrupts habit loops and kicks the prefrontal cortex online How one decision (just getting out of bed) can change how you see yourself—and start momentum that rebuilds a life Why knowledge can be a trap if you never acquire the tools to make yourself act Listening to your gut—including Mel's decision to keep audio rights when she self-published How to define what you want by tracking what energizes vs. depletes you Why mastering the little stuff is the only path to the big stuff—and why there's enough success for everybody The 5-Second Rule (and Why It Works) Mel is blunt: the rule sounds profoundly stupid. That's why it took people a while to take it seriously. Here's the move. The moment you catch yourself hesitating, doubting, worrying, chickening out, shrinking, or shutting up—count backwards: 5-4-3-2-1. Then move. Counting backwards interrupts habit loops encoded in the more automatic parts of the brain and lights up the prefrontal cortex—the part involved in focus, courage, strategic thinking, and learning new behavior. Counting up doesn't work the same way; you can keep going forever. After one, your mind is socialized to go. She discovered it by accident trying to stop hitting snooze. Eight years later (at the time of this recording), she still used it every morning to get out of bed—and for exercise, tough conversations, client scope creep, drinking urges, tone of voice, middle-of-the-night bathroom trips, negotiations, everything. The deeper point: your life happens in five-second windows. In five seconds you can control what you think, decide what you'll do, and change something that then changes everything. And you're often one decision away from a different life—not because that one decision is magic, but because action changes how you see yourself. Get up three mornings in a row when you usually don't, and you're no longer only the person who sleeps in. You're someone who can keep a promise to yourself. That identity shift compounds. Mel's clearest line on the real problem: most people aren't missing strategy. They're missing the action push. You know how to lose the weight, grow the business, save the marriage, make the call. You can't make yourself do it. The 5-Second Rule is a starting ritual for becoming that person for yourself—your own pushy best friend. What Do You Actually Want? Tools without direction become busywork. Mel keeps returning to this: using 5-4-3-2-1 for its own sake isn't enough if you don't know what you're aligning toward. The common mistake: we fixate on some huge person, place, or thing—a unicorn future that's supposed to rescue us from our current misery. The gap between here and there makes us feel more lost. Her emerging tool (she was still researching it then): treat passion as energy. In any situation, notice within five seconds—does this person, project, or choice energize me or deplete me? Expand me or shrink me? That body wisdom is the map. Hard things can still energize you. Easy things can deplete you. Money comes second. The question is: if it depletes you, how do you move it or say no? If it energizes you, how do you do more of it? Mel noticed even her exploding speaking career started depleting her on travel mornings—while meeting people and answering emails energized her. So she recalibrated toward what expanded her. One five-second alignment at a time, working with your wiring instead of against it. Her hard truth: if you can't master the little stuff—getting up, exercising, curbing the habit, making the scary call—you will never answer the big stuff of who you are and how to listen to yourself. Achievement without fulfillment is just checking boxes forever. And once you're in your lane—energized, expanded—you have capacity to be generous. There's enough success and happiness for everybody. Cheer for other people. Stay calibrated against your own energy map when the internet keeps showing you everyone else's game. Timecodes So You Can Jump Around 00:00 – Welcome and why this episode is part of Summer School 03:27 – Mel joins; early career, inertia, and a high tolerance for suckiness 13:54 – Postpartum depression, quitting law, and making a hard decision 18:00+ – Anxiety, panic, self-monitoring, and getting help when you need it 31:37 – Introducing the 5-Second Rule 38:38 – Where Mel's life was when she invented it—and how one decision changes everything 44:15 – Ego vs. values: self-publishing, bestseller lists, and keeping audio rights 51:16 – How to define what you want (and the trap of the unicorn goal) 53:47 – Passion as energy: the deplete-vs-energize decision tool 58:35 – Master the little stuff or you'll never get the big stuff 01:00:55 – Generosity, staying in your lane, and enough success for everyone 01:04:11 – Diversity in personal development, getting attacked, and pushing through fear Why This Conversation Still Matters We are drowning in information about what to do. Strategy is everywhere. Inspiration is infinite. The bottleneck is still the same: the five seconds between knowing and doing. Anxiety culture hasn't gotten quieter since this episode aired. Comparison hasn't gotten kinder. The gap between the life you want and the inertia you're in still grows when you wait to feel ready. Mel's toolkit remains useful because it's not about becoming fearless. It's about interrupting hesitation long enough to act—and then aiming that action at what actually expands you. Feel the fear. Count backwards. Move. Check your energy. Repeat. That's why I keep returning to this one when I'm stuck. Not for a pep talk. For a push. Keep Going Deeper If this conversation resonates: The 5 Second Rule by Mel Robbins Mel online: melrobbins.com Follow Mel: Instagram | X/Twitter | Facebook | Website Questions to Reflect On Where do I already know what to do—but keep failing at the action push? What five-second hesitation keeps showing up in my work, health, or relationships? Am I waiting to feel ready before I move? Where has "acquiring knowledge" become a substitute for doing the thing? On my client list, calendar, and inner circle: what energizes me vs. depletes me? What little stuff am I avoiding that is blocking the bigger answers about who I am? Where could generosity replace scarcity—cheering for others while staying in my lane? The Core Idea You don't need a new identity overnight. You need one decision, then another, in the five-second windows where your brain tries to shrink you. Mel's invitation is brutally simple: stop waiting for motivation to arrive fully formed. Interrupt the habit. Count backwards. Move. Align with what energizes you. Build confidence from evidence, not affirmations. And remember—there's enough room for everybody. If there's one lesson worth carrying forward from this Summer School session, it's this: You're one decision away from a totally different life—and that decision can start in the next five seconds.

Reprogram your thoughts with these "I AM" daily affirmations centered on trust, gratitude, and unshakeable faith that life is working in your favor. Repeat these positive affirmations daily to interrupt the old habit of assuming the worst before a moment even has the chance to unfold. Each time you repeat the session, you'll feel calmer, more grounded, and more willing to let life surprise you with good. Most people jump straight to worst-case thinking the instant something goes wrong...and most never actually chose that reflex. It was built over years of disappointment, reinforced every time something inconvenient got written off as a disaster before it had the chance to play out. But there is a better alternative. A few minutes spent here, and you're shifting into trust and gratitude instead of panic and judgment...a subtle shift that, practiced consistently, changes how you experience every setback for the rest of your life. This episode offers: - Affirmations that build unshakeable trust in the timing of your life - A positive mindset practice for recognizing setbacks as setups for something better - Gratitude affirmations that make peace with both the ups and the downs - Affirmations that train you to look for the good in every situation, instead of jumping to conclusions - Closing affirmations on peace, prosperity, law of attraction, and attracting good things naturally Make this part of your daily routine...listen first thing in the morning, in a stressful moment, on your commute, or right before bed. Be sure to listen all the way through to experience the full benefits. The more consistently you return to it, the more naturally trust and gratitude start to feel like your default response to life, instead of something you have to talk yourself into. #affirmations #dailyaffirmations #positiveaffirmations Check out the Wake Me Up Mindset Coach app: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://studio.com/wakemeup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. You get: Full Access to the WMU catalog; a personal growth plan based on my guidance and coaching; simple, daily tasks (5-10 minutes a day) to guide you through your own personal transformation; your plan evolves with you as you and your life change. It's the most effective way to digest the content in Wake Me Up for creating personal change! Get ad-free access to the entire WMU catalog + bonus content by joining the WMU Premium Feed. Grab a 7-day free trial of Wake Me Up premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://goodpeoplestuff.supercast.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ About Wake Me Up Wake Me Up is the # 1 guided morning routine podcast. Our guided morning wake ups offer affirmations, mindfulness, meditation, yoga, and motivation specifically designed to help you get out of bed and start your day with a positive mindset. Stop pressing the snooze button all morning long, and turn on an episode of Wake Me Up instead. You will be happier and more successful at everything in life because of it!   I make this channel to serve you. Part of that is creating tools like journals and courses to dive deeper into certain topics, all of which you can find here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://stan.store/goodpplstuff⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Wake Me Up on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Amazon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podchaser⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi or request an episode at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.wakemeuppodcast.com/contact⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. See visual guides for the yoga and stretches in WMU episodes at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.wakemeuppodcast.com/stretches⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day