Podcast appearances and mentions of zack rutledge

Wellbeing and Career World Podcast Host David chatted with ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C., and had recently been accepted to a second grad school to become a licensed therapist. On this podcast we will be chatting about ‘Depression” A very warm Welcome to the podcast Zack Rutledge The podcast chats about Zack's background, explains Depression, possible signs and symptoms of Depression, Zack explains how he managed Depression, Is depression like Brain Fog, stresses encountered in everyday life, Zack chats about his book “Depression relief playbook” and a lot more discussion throughout the podcast.   Depression relief playbook is available on Amazon  https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies/dp/B08KH2LCPV Disclaimer: This podcast and website represents the opinions of Wellbeing and Career World and our guests to the show and website.  The content here should not be taken as medical advice, Financial advice and is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions or Aviation/Aerospace Employer, Regulator, organization for questions related to you. Views and opinions expressed in the podcast and website are our own and do not represent that of our places of work. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors. Privacy is of utmost importance to us. This website or podcast should not be used in any legal capacity.  No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website. In no way does listening, reading, emailing or interacting on social media with our content establish a, coaching session, employment interview, wellbeing advice, employment advice, doctor-patient relationship. Wellbeing and Career World is based in Dublin, Ireland. If you find any errors in any of the content of this podcast or blogs or would like to get in contact , please send a message to wellbeingandcareerworld@gmail.com This podcast is owned by "Wellbeing and Career World Podcast” If at any time you want to play or stop the podcast, it is at your own discretion. The podcast may contain conversation or opinions you may find unsuitable or against your opinions or beliefs, if you feel you may be uncomfortable, stressed, anxious, worried, concerned, upset, insulted by any of the podcast, we recommend you do not listen to the podcast.    

Sharing his battle with depression and succeeding, Zack Rutledge, MA shares his straight forward techniques that truly help. His book is “The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It.”Zack is in the movement counseling master's program at Rider University in Lawrenceville, New Jersey. He is a certified personal trainer, a fitness nutrition specialist, and a brain health trainer. He is a yoga instructor and has a black belt in karate.➤SUMMARY1. You have a true insider's look on depression. What is your personal story?· The perfect storm at 18 years old, best friend killed. Not just grief, but depression.· Friends were leaving for college no support system. Dropped out of college.· Karate school shut down. (Mental illness manifests in early twenties.)· Moody punk rocker. Bass player for several bands. Played at CBGBs, opened for big bands, had a record label. But was miserable. Didn't know what was happening.· Real serious. Pit in my stomach, despair.· Felt like midnight all the time. Life went from color to black and white.· At about 8 pm a lot of thought about death. Feeding the fear wolf.· Only thinking about negative things, all messed up. Tough time concentrating.2. What was your turning point and what depression relief strategy was most effective for you?· Took over a decade to heal and life to slowly come back to color.· Deepest depression at 5'9′ weighted 125 pounds. Teaching fitness classes and working out was a biproduct of martial arts.· Lifting weights, muscles growing, and had more control. Felt better and not getting sick all the time.· Movement and physical activity are the main coping mechanism and relief strategy.3. I believe that half of the treatment for mental illness is counseling and the other half medication. What is your opinion?· Medication and therapy are the West's gifts to the world. The East's gifts are yoga and martial arts.· There is no single definition of depression. There can be various causes of our depression. It can be genetic, chemical, or physical issues.· It can be brought on by grief, PTSD, or troubling relationships.· Mindset requires real work toward personal development. Always sharpening the sword.· Requires: discipline, patience with self, and an open mind and positive attitude.4. What are practical steps someone can take to lift them out of depression?· Writing something down is the first step of taking an idea out of your head and into the real world.· What got me through the darkest times was shifting focus to what I could control.· I would create a list of all the things I'd like to change in my life. Then cross things off once it was done. Small victories.· Split the list into two categories: Life Goals and Daily Goals.5. Lastly, how do you train people to have healthier brains and how does this impact depression? · Daniel Amen's book “Change Your Brain Change Your Life.” Cognitive reserve and denser brain.· Cognitive decline. Exercise and physical activity help. Less brain shrinkage.· Coordination strengthens a lobe in the brain (cerebellum). Start juggling, play pickleball.· When you get your heart rate up and do something mentally challenging, you start to see angiogenesis, the development of new blood vessels in your brain. Neurogenesis the process by which new neurons are formed in the brain.➤RESOURCES and LINKSZack Rutledge: https://tinyurl.com/yrt8w33yFree Worksheet: https://www.YourTruthRevealed.com/listen

Sharing his battle with depression and succeeding, Zack Rutledge, MA shares his straight forward techniques that truly help. His book is "The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It." Zack is in the movement counseling master's program at Rider University in Lawrenceville, New Jersey. He is a certified personal trainer, a fitness nutrition specialist, and a brain health trainer. He is a yoga instructor and has a black belt in karate. ➤RESOURCES Zack Rutledge: https://tinyurl.com/yrt8w33y Free Worksheet: https://www.YourTruthRevealed.com/listen ➤SUMMARY 1. You have a true insider's look on depression. What is your personal story? · The perfect storm at 18 years old, best friend killed. Not just grief, but depression. · Friends were leaving for college no support system. Dropped out of college. · Karate school shut down. (Mental illness manifests in early twenties.) · Moody punk rocker. Bass player for several bands. Played at CBGBs, opened for big bands, had a record label. But was miserable. Didn't know what was happening. · Real serious. Pit in my stomach, despair. · Felt like midnight all the time. Life went from color to black and white. · At about 8 pm a lot of thought about death. Feeding the fear wolf. · Only thinking about negative things, all messed up. Tough time concentrating. 2. What was your turning point and what depression relief strategy was most effective for you? · Took over a decade to heal and life to slowly come back to color. · Deepest depression at 5'9' weighted 125 pounds. Teaching fitness classes and working out was a biproduct of martial arts. · Lifting weights, muscles growing, and had more control. Felt better and not getting sick all the time. · Movement and physical activity are the main coping mechanism and relief strategy. 3. I believe that half of the treatment for mental illness is counseling and the other half medication. What is your opinion? · Medication and therapy are the West's gifts to the world. The East's gifts are yoga and martial arts. · There is no single definition of depression. There can be various causes of our depression. It can be genetic, chemical, or physical issues. · It can be brought on by grief, PTSD, or troubling relationships. · Mindset requires real work toward personal development. Always sharpening the sword. · Requires: discipline, patience with self, and an open mind and positive attitude. 4. What are practical steps someone can take to lift them out of depression? · Writing something down is the first step of taking an idea out of your head and into the real world. · What got me through the darkest times was shifting focus to what I could control. · I would create a list of all the things I'd like to change in my life. Then cross things off once it was done. Small victories. · Split the list into two categories: Life Goals and Daily Goals. 5. Lastly, how do you train people to have healthier brains and how does this impact depression? · Daniel Amen's book "Change Your Brain Change Your Life." Cognitive reserve and denser brain. · Cognitive decline. Exercise and physical activity help. Less brain shrinkage. · Coordination strengthens a lobe in the brain (cerebellum). Start juggling, play pickleball. · When you get your heart rate up and do something mentally challenging, you start to see angiogenesis, the development of new blood vessels in your brain. Neurogenesis the process by which new neurons are formed in the brain.

“There is no silver bullet. Small step-by-step actions helped me get better.” In this episode, Zack Rutledge shares his experience with depression and how he is overcoming it. He enlightens us on various kinds of fitness and exercise activities to keep our physical, mental and emotional health in check. He shares nutritional tips to help us prevent depression due to deficiencies. Connect with Zack Rutledge: Email: zacksrutledge@gmail.com Book (The Official Depression Relief Playbook): https://www.amazon.com/gp/product/B08K3R6ZV5 Thank you for joining me on this MIRROR TALK podcast journey. Kindly stay connected by subscribing or following on any platform. Please do not forget to leave a review and rating. Let us connect on Instagram: https://www.instagram.com/mirrortalk.podcast/ More inspiring episodes and show notes here: https://mirrortalkpodcast.com/ Your opinions, thoughts, suggestions and comments matter to us. Share them here: https://mirrortalkpodcast.com/your-opinion-matters/ I love, see and appreciate you.

In this episode, Jayne has a conversation with Zack Rutledge. Zack is the author of "The Depression Relief Playbook." He has spent 20 years researching depression and methods that help. Conventional, nonconventional, and unexpected treatment. His story of overcoming debilitating depression after losing a close friend is truly inspiring. Join us and spiral up! #JayneMarquis #depression #empowerment #mindbody #ZackRutledge zacksrutledge@gmail.com https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5 For more INpowering episodes, linktree connects to my website, and many platforms where Inpowered is published - My Linktree: https://linktr.ee/INpoweredhealth This podcast is for information purposes only and represents the views and opinions of the speakers. The information presented is not meant to diagnose, treat, cure, or prevent disease. We recommend you seek the advice of a licensed healthcare practitioner before beginning any natural, complimentary, or conventional treatment.

We are back to start another with an insightful campfire. Zack Rutledge the author of the Depression playbook joins Mike Martin. To discuss not only the book, but also the physical aspects to beating depression. Zack's book the depression playbook can be found @ https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5 today's sponsors www.Freshcap.com USE PROMO CODE PROJECTMINDFULLYOUTDOORS10 TO SAVE 10% on your order. www.Copenotes.com PROMO CODE PROJECTOUTDOORS to save 10% on subscriptions. Backcountry fuel box https://bit.ly/38G5jSr --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/projectmindfullyoutdoors/message Support this podcast: https://anchor.fm/projectmindfullyoutdoors/support

We are back to start another with an insightful campfire. Zack Rutledge the author of the Depression playbook joins Mike Martin. To discuss not only the book, but also the physical aspects to beating depression. Zack's book the depression playbook can be found @ https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5 today's sponsors www.Freshcap.com USE PROMO CODE PROJECTMINDFULLYOUTDOORS10 TO SAVE 10% on your order. www.Copenotes.com PROMO CODE PROJECTOUTDOORS to save 10% on subscriptions. Backcountry fuel box https://bit.ly/38G5jSr --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/projectmindfullyoutdoors/message Support this podcast: https://anchor.fm/projectmindfullyoutdoors/support

Zacks informationBook: Depression relief playbookEmail: zacksrutledge@gmail.com Content with linksWebsite (MenElite) - tons of content hereInstagramYoutubeFree NewsletterProductsAlpha Energy Male Academy & newsletterFix ED courseBecome an Alpha Energy Male course Hosted on Acast. See acast.com/privacy for more information.

Sober is Dope is safe place for addicts, the sober curious, and anyone dealing with addiction, depression, sadness, loss, and pain. We do not judge and all are welcomed. Find free prayers, tips, strategies, and motivation that can help transform your life. I am POP Buchanan. Thank you for joining our family. Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C.Support the Depression Relief Playbook by Zack Rutledge: https://amzn.to/3MbGcG5

For this week's episode, I am so delighted to have on the show Zack Rutledge a Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. Just like you, Zack has also suffered from depression for 10 years but managed to survived and lived a healthy and happy life. His experience led him in helping other people to overcome depression. Show Note: www.deepintosleep.co/episode/the-different-faces-of-depression-how-to-save-someone-you-know Thank You for Listening! I really appreciate you taking your valuable time listening to our show. If you want to share your thoughts, I would love to hear from you! Leave a comment Ask a voice question at http://www.deepintosleep.co/askyishan (this link) If you enjoyed today's episode, and want to help out the show, please consider: Share it using the social media buttons on this page Leave an honest rating and review for the podcast Subscribe on https://podcasts.apple.com/us/podcast/deep-into-sleep/id1475295840 (iTunes), https://playmusic.app.goo.gl/?ibi=com.google.PlayMusic&isi=691797987&ius=googleplaymusic&apn=com.google.android.music&link=https://play.google.com/music/m/Iibdvq2ogbjimuuhgu44lkuq4ha?t%3DDeep_into_Sleep%26pcampaignid%3DMKT-na-all-co-pr-mu-pod-16 (Google Podcast), https://open.spotify.com/show/2Vxyyj9Cswuk91OYztzcMS (Spotify), https://www.stitcher.com/s?fid=450952&refid=stpr (Stitcher), https://www.iheart.com/podcast/269-deep-into-sleep-47827108/ (iHeartRadio), etc. These can help the podcast reach out more to those who struggle with sleep and those who want to learn more about sleep. Finally, feel free to join our community by signing up for the Deep into Sleep newsletter. You'll learn valuable tips about sleep and get the podcast episodes delivered right to your inbox. Find out more about https://www.mindbodygarden.com/insomnia (Dr. Yishan Xu's Insomnia Treatment Group (CBT for insomnia, CBT-I).) Join https://www.facebook.com/groups/deepintosleep (Deep into Sleep Podcast group) on Facebook for more discussions. You can also follow our Instagram account https://www.instagram.com/mind_body_garden/ ( https://www.instagram.com/mind_body_garden/) to keep you posted on our new podcast episodes. Or if Mandarin is your native language, you may also check my sleep coaching course in Chinese here - https://www.mindbodygarden.com/course/sleep (Mind Body Garden) If you want to find a certified CBTi provider in the United States, please visit our https://www.deepintosleep.co/resources (resource page for CBTi providers and sleep-related resources.)

Here's my interview with Zack Rutledge, the author of The Official Depression Relief Playbook. He's a Certified Personal Trainer, a Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He also holds an MA from American University in Washington, D.C. We cover: •Why it's so hard to stay positive •How fitness and relief from depression are linked •How "micro-goals" support good physical and mental health Get a copy of Zack's book here: https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5 Save your spot RIGHT NOW in our first fitness challenge of 2022: beginwithin.fit

How He Went From Lifelong Depression to Counselor with Zack Rutledge -lifelong depression -best friend killed summer after high school, plummeted to the deepest depression -flunked out of college -slowly built myself up "brick by brick" using myriad tools (in the book) -became personal trainer, fitness nutrition specialist, certified brain health trainer -earned MA -starting a second MA in January to become a therapist FIND ZACK HERE::https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5 ( https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5) zacksrutledge@gmail.com Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate, has practiced yoga for almost a decade, and will become a certified yoga instructor in August of 2021. He holds an MA from American University in Washington, D.C., and starts his Licensed Professional Counselor program in January 2022. THE BOOK: In The Official Depression Relief Playbook, Zack S. Rutledge takes his years of battling anxiety and depression and presents top-tier lessons on how to overcome the suffering. Borne out of experience, this book details the effects of conventional, non-conventional, and unexpected treatments. Providing a “D-Day approach” to battling this incessant affliction, it provides a defined action plan which attacks depression and anxiety on the physical, mental, and emotional levels. Simple, actionable, and concise, The Official Depression Relief Playbook will save you years of struggle and provides you with a shortcut to the life you deserve. This book is truly an insider's look at depression, and how to beat it. CONNECT WITH JENN: https://linktr.ee/momofeighteen The podcast is for those of you who know that there is more to life and that our true authentic souls are built for greatness. You are built with strength and love that is meant to shine through times of conflict and times of celebration. You are ready to get to work and live with your true purpose.  Support this podcast

Episode #091: Learn about depression relief strategies from my guest, Zack Rutledge, author of The Official Depression Relief Playbook: Real-Life Strategies from a Guy Who Has Lived It. Some of what we covered include: Depression Physical pain Inflammation Supplements Yoga Types of wolves (yeah this one is cool) As you'll hear in the episode, Zack is available if you need help. Send him an email at zacksrutledge@gmail.com and pick up his book at the link below. https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies/dp/B08KH2LCPV/   If you want to learn how to work with me, visit http://theheartofconfidence.com.   This episode is sponsored by www.positivevibecoffeeco.com Enter the code Podcast at checkout to get 15% off your first order.     

Zack Rutledge, currently a clinical therapist candidate for grad school, is a personal trainer and nutrition specialist for years, helping clients with their physical bodies. However, his deepest personal mission is to help anyone fighting depression. Through years and years of struggling with depression, Zack, compiled all of his coping mechanisms, "treatments," and relief strategies into a book. Amazon Book: https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5 To learn more about James, visit Professor of Perseverance. You may also contact him through email, James@professorofperseverance.com or call 615 – 336 – 2181

TGIF Friends- My next guest is very inspiring. He had such great energy and is passionate about helping others. Please welcome Zack Rutledge! Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C., and had recently been accepted to a second grad school to become a licensed therapist. To purchase his book head to the link below: https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5 Support for Label Free Podcast is brought to you by ​MANSCAPED™​, who is the best in men's below-the-waist grooming. ​@MANSCAPED offers precision-engineered tools for your family jewels. They obsess over their technology developments to provide you the best tools for your grooming experience. MANSCAPED is trusted by over 2 million men worldwide! We have an exclusive offer for my listeners - 20% off + free shipping with the code: LabelFree20 at https://www.manscaped.com​ As always thank you for the support, to contact me directly follow the link below: https://www.labelfreepodcast.com​ Stay Healthy, Stay Ready- Deanna Marie Kuempel #ad​​ #sponsor​ --- Send in a voice message: https://anchor.fm/labelfreepodcast/message Support this podcast: https://anchor.fm/labelfreepodcast/support

TGIF Friends-My next guest is very  inspiring. He had such great energy and is passionate about helping others. Please welcome Zack Rutledge!Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C., and had recently been accepted to a second grad school to become a licensed therapist. To purchase his book head to the link below:https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5Support for Label Free Podcast is brought to you by ​MANSCAPED™​, who is the best in men's below-the-waist grooming.  ​@MANSCAPED   offers precision-engineered tools for your family jewels. They obsess over their technology developments to provide you the best tools for your grooming experience. MANSCAPED is trusted by over 2 million men worldwide! We have an exclusive offer for my listeners - 20% off + free shipping with the code: LabelFree20 at   https://www.manscaped.com​ As always thank you for the support, to contact me directly follow the link below: https://www.labelfreepodcast.com​ Stay Healthy, Stay Ready- Deanna Marie Kuempel #ad​​ #sponsor​--- Send in a voice message: https://anchor.fm/labelfreepodcast/messageSupport this podcast: https://anchor.fm/labelfreepodcast/support

We can't make a positive impact if we are not taking care of ourselves first. Zack Rutledge is an author, coach, and Certified Brain Health Trainer through the Functional Aging Institute, and he focuses on helping people live healthier lives whilst dealing with depression. Today he joins the show to discuss his journey with depression, as well as his advice for those battling with this tough mental illness. You can find show notes and more information by clicking here: https://www.bobdepasquale.com/podcast/68 

In this episode Nicoleta explores the relationship between fitness and happiness with Zack Rutledge, personal trainer and nutrition specialist from New Jersey, USA.When you find it hard to go through breakups in adolescence.The experience of having your best friend killed at 18.Why moving and fitness helps with low mood and depression.How depression can be healed through forgiveness.   When a man's relationship with his father leads to self-imposed pressure on performance, to chasing titles and validation from the outside world. Why we resist therapy and how important it is to keep searching until you find the right therapist for you.What happens when you integrate the gifts of Eastern tradition like yoga, martial arts and meditation with the western gifts of psychology and medication.Why openness is essential for personal growth and development.How the progressive psychotherapy is moving out of the conventional paradigms and involves now fitness, dance and moving therapy interventions.How to create a real life transformation.Check out Zack's book here:https://www.amazon.com/gp/product/B08K3R6ZV5/ref=dbs_a_def_rwt_bibl_vppi_i0 

Coming out of depression is really hard. Usually women who go into depression gain weight for the most part, and with lower estrogen levels during menopause it's not surprising that weight gain is one of the biggest complaints from women. When nothing seems to shift even after trying a lot of things, it can be tempting to just give up. If you're stuck in depression, know that you don't have to be there. Tune in today as I'm with ACE certified personal trainer, fitness nutrition specialist, as well as certified brain health trainer, Zack Rutledge as he shares his history of depression and building himself back up brick by brick and so much MORE. Discussion Points:  [0:00] Introduction [6:14] Zack's Battle with Depression [10:42] Foundational Bricks for Getting Out of Depression [15:28] Being Grateful [16:57] Having a Better Diet [23:41] Supplementation [26:24] Going back to School [29:57] The Self-Help Section [33:00] Mindset by Carol Dweck [35:11] Getting into Yoga and Meditation [40:01] Letting Go of Preconceived Notions [43:45] Writing His Book [45:18] The Power of Medication [47:47] Practicing Forgiveness [49:07] Doing the Work About the Guest: Zack S. Rutledge is an ACE-certified personal trainer and fitness nutrition specialist. He's also a certified brain health trainer from the Functional Aging Institute and has an MA from the American University in Washington, DC. He will start his professional counseling graduate program in January next year. Zack is best known for his book, The Official Depression Relief Playbook: Real-Life Strategies from a Guy Who Has Lived It. Resources: Check my latest podcast or listen to the previous ones https://www.menopausemovement.com/blog   Connect with me on Instagram @drmichellegordon Follow me on Facebook https://www.facebook.com/drmichellegordon Join The Menopause Movement private group on Facebook https://www.facebook.com/groups/menopausemovement Sign up for the BETA Course: Understanding Your Hormones and Managing Your Menopause (https://www.menopausemovement.com/betawait) Sign up for the 28-Day MENO-Belly Challenge here https://www.menopausemovement.com/challenge Books mentioned in this episode: The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It  https://amzn.to/3D1YvZM Mindset: The New Psychology of Success https://amzn.to/3D4XS1O  For more podcast episodes, you may also visit my website. Tune in and subscribe to The Menopause Movement Podcast on YouTube,  Apple Podcasts, Spotify, and Stitcher. Thank you for tuning in!  See omnystudio.com/listener for privacy information.

Zack Rutledge is an ACE Certified Personal Trainer, and Fitness Nutrition Specialist. He's also a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He is the author of The Official Depression Relief Playbook: Real-life Life Strategies From a Guy Who Has Lived It. In this episode, we talk frankly about depression and how to help ourselves (and even our loved ones) out of its grip.Watch the full video on YouTube: http://bit.ly/selftalkrutledgeDon't forget to subscribe for more self-related topics and interviews.Full audio: http://selftalkpodcast.comMore from Zack:Book: https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5Facebook: facebook.com/theofficialdepressionreliefplaybookMusic:"Ave Marimba"Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 3.0Support the show (http://paypal.me/rachelastarte)

Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C., and had recently been accepted to a second grad school to become a licensed therapist.  He has also written a book called “The Official Depression Relief Playbook.”   Amazon Link for Zack's Book, “The Official Depression Relief Playbook” https://amzn.to/3xUVGY1

In this episode, I chat with Zack Rutledge about how food and exercise can impact your mental health. Zack is an ACE Certified Personal Trainer and Fitness Nutrition Specialist and a Certified Brain Health Trainer through the Functional Aging Institute. We also talk about his personal story dealing with depression, the gut-brain connection, how a synergistic approach can help with mental health issues, and so much more. “You have to forgive yourself for eating junk food. You're not going to feel great after you eat a pile of stuff so it's not like you have to beat yourself up on top of it.” - Zack Rutledge  “There's not one flavor of depression and there's not one specific cause but the unifying factor in everyone's depression is we can all climb out of it.” - Zack Rutledge What You Will Learn From This Episode The importance of understanding your feeling/emotions and doing the work How exercise affects your mental health - the cognitive boost and the formation of cannabinoids The impact of nutrition on your mental health - the mind-gut connection What to do to optimize nutrition and exercise as a tool for mental health issues How a synergistic approach can help in dealing with mental health issues How to be more compassionate with yourself in regards to your eating choices What a Brain Health Trainer does to help people   About Zack Rutledge: Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C., and starts his Licensed Professional Counseling grad program in January of 2022. Resources: Resources include affiliate links which support the website and podcast. The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health by Emeran Mayer, M.D. Pickleball The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It by Zack S. Rutledge The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review Connect with Zack  zacksrutledge@gmail.com Connect with Melanie mentalhealthandwealth.com melanielockert.com Instagram Contact: mentalhealthandwealthshow@gmail.com   Want more content and support? Sign up for the Mental Hump Newsletter and get our free Mental Health and Money inventory worksheet. You can sign up at MentalHealthandWealth.com. Also, we host a Mental Health and Wealth Hangout every other Thursday over Zoom at 5 pm PT to chat about all things money and mental health. Join here!  If you'd like to support the podcast, you can do so here: https://ko-fi.com/melanielockert Follow us on Apple Podcast or Libsyn! Love the podcast? Leave a review on iTunes!

One of the best things that we can do for ourselves is to be able to look at our past pain and trauma to unlock its hidden gifts, uncover lessons to find meaning and purpose. Join me for this episode where I chat with Zack Rutledge, a Clinical Therapist in grad school, personal trainer and nutrition specialist to chat about how he turned his own experiences with depression into a book The Official Depression Relief Playbook. Grab your copy here: Amazon.com and Amazon.ca Your support of The Roller Coaster is always appreciated, please make sure to SUBSCRIBE! If you REALLY like what you hear, leave a comment, and share it with your friends! You can find me on: www.therollercoaster.com Facebook @therollercoasterpodcast Instagram @the_roller_coaster_podcast JOIN US! www.necturegrowth.com and follow Necture Growth Network on Instagram @necturegrowth Thanks for joining me today and until next time I'm sending my virtually distant hugs!

Brief Episode Summary:You are not a “depressed person,” rather, you may be a person living with depression. The greatest singular antidote is identifying all the contributing factors where you have control or influence over them, investing all your time, talents and treasures there and nowhere else! “Action is the antidote to despair” – Joan Baez   Key Themes:We all possess a life-purpose. Whether we discover it or not is a different matter!If someone close to you is depressed and looking for a "silver bullet" approach,  what's the kindest thing you can  do for them?What about "buying or accomplishing" ones self out of depression? When it comes to overcoming depression,  do therapists and medications play an important role? Are mindfulness and meditation different and if so, how do they differ?When it comes to depression, how important is what we "feed" our heart and mind?Resources: Shareable link to this episode: https://www.buzzsprout.com/859273/8858809 Alan's email address: therabbi@thewalkbook.comZack's email address: zacksrutledge@gmail.com (don't forget to request your complimentary chapter from his book)Alan's link to register to receive new podcasts and other updates: http://eepurl.com/g1DSf9   Link to tell us what podcast themes you'd like to  see us cover: https://form.jotform.com/210597899275071  Sheri Sperry's website to connect with her, https://sellsedona.com/sedona-lifestyleCall to Action If you enjoyed this week's podcast episode, I would greatly appreciate it if you would rate and review it where you listen to your podcasts. Thank you!   Sheri Sperry is YOUR SOLUTIONS  REALTOR!A Realtor in AZ for 10 years, her main goal is to take the stress off you during a difficult time!Support the show (https://www.paypal.com/mep/dashboard)    Support the show (https://www.paypal.com/mep/dashboard)

EPISODE OVERVIEW: Have you heard the one about the guy who holds multiple advanced degrees, is a personal trainer, yoga instructor, author, and learned to beat his anxiety, depression, and PTSD? You know, the one who gets everyone he meets excited about healing and wellness, and inspires them to grow in the areas that they're hurting.Whether you are facing physical, mental, or emotional pain, this weeks episode will be a catalyst for us all to help us examine our foundation, and really evaluate where we are at. Plus, this weeks guest helps us identify and know what we need to do next to heal and thrive with practical steps. Ladies and Gentlemen, welcome to the Zack S Rutledge story!GUEST BIO: Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C. and starts his Licensed Professional Counselor program in January 2022.FEATURED QUOTE(S): "Everything just seemed black and white. I finally felt the colors again." - Zack S. RutledgeEPISODE PROUDLY SPONSORED BY: Pam Heinold, Better Homes and Gardens Real Estate – Pensacola, Florida (850)232-2332SHOW NOTES:  SPECIAL OFFERS, LINKS, GUEST CONTACT INFO, & OTHER RESOURCES MENTIONED:Contact Info:Facebook: https://www.facebook.com/theofficialdepressionreliefplaybook/ Special Offer(s):Email Zack at ZackSRutledge@gmail.com for a free chapter of the book! :)Zack's Special "Hangry Tamer" Shake Recipe:1 whole banana1/2 cup of mixed frozen berries1 heaping teaspoon of natural peanut butter (no additives other than salt)1 dash of cinnamon1 to 2 heaping teaspoon(s) pure cocoa powderunsweetened almond/coconut milk (fill to preferred viscosity)(optional) ½ an avocadoHOW TO SUPPORT THE REMARKABLE PEOPLE PODCAST:Subscribe, Rate, & Review us on YouTube, Apple, Spotify, and all of your favorite Podcast Player(s)Share the podcast with your family, friends, co-workers, church, and on your social media pagesShop our store and support your favorite podcast, guest, and charities around the worldSponsor or Donate what you can financially to the podcast and help us continue to reach people around the world with the Remarkable true life stories that inspire us all to grow, feel purpose, and fulfill it!HAVE A QUESTION?Click Here to Connect with DavidTHE NOT-SO-FINE-PRINT DISCLAIMER: While we are very thankful for all of our guests, please understand that we do not necessarily hold, or endorse the same beliefs, views, and positions that they may have. We respectfully agree to disagree in some areas and thank God for the blessing and privilege of freewill. THANKS FOR LISTENING TO THE REMARKABLE PEOPLE PODCAST!

We don't always want to hear that recovery from depression can take a long time. Some days, the pain feels unbearable and we want ways to get more immediate relief. If you feel that way, then this episode is for you! This week Alyssa sits down with Zack S. Rutledge, the author of The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It. Tune in to hear Zack share about his own battle with depression as well as his inspiration to write a book. He provides some highly useful skills from his book that we can all use to get more immediate relief to what can feel like a long-term mental health battle. Find Zack's Book Here Zack's email: zacksrutledge@gmail.com   Support the Podcast   Transcript:   Alyssa Scolari [00:18]: Hello friends. Welcome back to another episode of the Light After Trauma podcast. I'm your host, Alyssa Scolari. Just taking a deep breath. I encourage you to take a deep breath with me. It is Friday, or at least it is Friday as I am recording this. When this comes out, it will be a Tuesday, but summer feels like it is upon us and life feels, it feels good. Even in the places that don't feel so good, it feels manageable. It has been a long time in locked down, and it's really adjusting to a new normal. I know people are starting to freak out a little bit about what that means and what that will look like. Right now I'm just riding the wave, which is very nice. I hope that you are doing your best to ride the wave as well, because there's definitely going to be an adjustment period. Just trying to get back to a new normal. I'm not sure if we can ever go back to normal. I think it's just going to be a new normal. So if you are enjoying the new found freedom that we have. I'm so happy for you. I'm enjoying it too. Today, we have with us a special guest Zack S. Rutledge. Zack is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through The Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade, finishing up his Yoga Alliance Teacher Certification in August of 2021. Just in a couple months. That's awesome. He holds an MA from American University in Washington, DC, and starts his Licensed Professional Counselor program in January 2022. I'm really excited. One of the things that Zach did not mention is that he has a book out. I was so honored to be able to read the book and to go through it, because it's awesome. It's an incredible book and we are going to dive into it today. He really talks about ways to tackle depression. So let's just get right into it. All right. So hello, Zach. Welcome. How are you? Zack Rutledge [02:58]: I'm doing well. Thank you so, so much for having me. Alyssa Scolari [03:01]: I'm so excited that... I'm so happy for you to be here. I was just saying as I was recording, your introduction that it's this book is really, really important. I know we're going to talk about depression, and you did not mention the book in your bio. So I threw that in there. I'm like, oh, and there's also this... On top of all that he's doing, there's also this incredible book, it is the the Depression Relief Playbook. Zack Rutledge [03:34]: That's it. Alyssa Scolari [03:36]: So, oh, where do we even start? All right. So I think my first question that I have for you is like, how did you even develop a passion for this? How did you get to where you are now? I know you talk about it a little bit in the book, but if you could expand on it on here. Zack Rutledge [03:52]: Okay. So I will give the very abbreviated version of the first part of my story, so I can get to this second part. So what happened was, as a kid I went through some, I guess they could be called chemical depression issues, and we'll get more into that later. I'm sure. Because I had a very stable, loving childhood. It was great. But only in hindsight I noticed that there were some issues going on. So when I was 18, my best friend was killed, and then I went through a very deep depression. I promise I'll keep this part brief. Then what happened was, so how I got into, I guess helping people was I ended up becoming a personal trainer around the time I graduated from college. I graduated from college late because not extremely late, I was 26. But I graduated late because of some of my depression issues, and I was in a pretty serious place. So I got this personal trainer thing. It really, it was almost an ego thing. I was just looking for another thing to kind of fill that void, right? It was part of my journey as I say, building myself back up brick by brick. Then when I started actually working with clients, that was when the fire was lit, so to speak, and I just loved it. So I ended up, I mean, I had a regular full-time job, but I was doing that on the side. Then I said, "Hey, you know what, I really would like to expand on this." I became a fitness nutrition specialist. Again, the brief version is when I was working with clients with their nutrition issues, we weren't talking about nutrition. They were not bringing that up. They knew what to eat and they knew what not to eat, I mean, I would say 80% of the time. It was a lot of deep stuff and I wanted to work with them. I did what I could. That was what one of the things that ultimately led me to going, I can't believe I'm doing this to myself, going back for the second master's degree to become a therapist. So yeah, that's the very abbreviated version. Yeah. Alyssa Scolari [06:12]: Yeah. So it's like you want it to be a personal trainer to be able to help people, right? But then as you're talking to people, you're realizing that the nutritional problems are so much deeper than that surface level like, I don't know what to eat type thing, because that's really not the problem. You ended up talking to people about the stressors in their life, and the other things that are going on. That was sort of when it clicked for you that's like oh, I actually really want to be able to help people in this way. Zack Rutledge [06:41]: Yeah. Yeah. It's not just the nutrition stuff, of course, it pops in when I'm training people. Stuff pops up and it just turned into my primary passion, as opposed to my "side gig." I want it to make a healing, I guess, in a way my main thing. Alyssa Scolari [06:59]: Yeah. I love it. I love that, and then where did the inspiration to write this book come into play? Zack Rutledge [07:09]: So it happened, I put the book together because of COVID. So when I was in grad school, the first time I went for film, and I was doing the training on the side, but I was concentrating on film. At that point, I was a few years out of my deep depression, and I had people reaching out to me saying that they were extremely depressed. Because they knew my past and they wanted to know tips and tricks, and things that I did. So I would end up sending them emails, because I would tell them and they would forget. So I'd send these emails to them, or Facebook messages, or whatever. Then when COVID hit, the same thing kind of happened, I had a lot of people reaching out to me saying, "Hey, I'm having a really tough time." Because one thing I noticed was a lot of, let's just say quirks, things like OCD, or depression, or what have you, was kind of spike during the COVID for a lot of people. It was a really stressful time, obviously. So people were reaching out to me again. So I just, I kind of said to myself, you know what, it's just going to be easier for me to write a book and put this all together at one thing. Because I was constantly going back to all these old emails or thinking of new things. I said, you know what, yeah, let's put this book together. Then I can get this out to just hand it out to anyone who asks. That was kind of honestly how it started, it was a very organic thing. Yeah. Alyssa Scolari [08:32]: I love that. Okay. Here's what I love the most about your book is when people come into my office, or go into anybody's office, or anybody who's struggling with depression, right? A lot of times what we tell people, it's not a quick fix, and I think that that's true. It's not a quick fix. But I, somebody like myself and like other people want a quick fix, right? And I think that's- Zack Rutledge [09:02]: Yeah, of course. Alyssa Scolari [09:03]: Right. We all want a quick fix. I think that's why a lot of people turn to a numbing out through drugs, alcohol, food, whatever. We want that instant gratification. The thing I love about the book, and that is even so evident in the title is that it gives you the quick fix. It's like a quick fix feel to it where it's like, yes, depression is kind of a long-term thing, but there are things that you can actively do. Concrete changes you can make in your life to help ease that depression. For somebody like me and so many others, when we have those bouts of depression, or we're in a really bad way, we just need relief. The last thing we want to hear, especially when we're at a point where we're feeling suicidal, and we're considering taking our own lives. It's like, I need something and I need it now. I love that this book really, it covers all of that. Zack Rutledge [10:01]: Yeah. Thank you. First off, we should say it is short, because the last thing I wanted to do when I was in my deepest depression was to read 350 pages of something. Alyssa Scolari [10:11]: Who can do that, right, when you're depressed? Zack Rutledge [10:14]: So I got a couple of ideas. It's not going to happen. I couldn't get through one television program. I couldn't get through 30 minutes of a TV show when I was in my deepest, deepest bouts. So yeah. So what I did was I basically, like I said, when I built myself back up brick by brick, this took years and years and years. So what I wanted to do was get this book together. That was all of these little bricks in kind of in, like you said, it's these actionable things you can do. Because what I want to do is speed this up for people. I want to save them a few years of their lives trying to sort out what works for them. It's like, these are the things that I really found, and it's things that you can do. I think the hardest part for some people is actually getting up to do some of the things, which is why I have those first couple chapters on mindset. Well, I mean, I guess just my intro is just relating to people. Letting them know I understand what this is like. I totally get where you're coming from, but if you can just turn that little bit of a switch, just do one little thing, and then do one little next thing. You're going to slowly pull yourself out. Even if we don't get you to a perfect 10 human in that day, if we can get you from a two to a six or seven, that's a win, right? So yeah, I wanted to make it, thank you for pointing that out. I wanted to make it as actionable as possible. Yeah. Yes. I think you're exactly right. That is also, what's so important is even the length, right? It's concise. It's very clear. It's very relatable. I mean, it's truly a gift to people who are in the trenches, as some of my clients like to tell me. Sometimes my clients coming in and they're like, man, I'm really in the trenches this week. It's a great book for when you really are in the trenches. It's like, all right, this book is like, it's a comfort in itself. Because it's like, listen, you don't have to figure out all of this today, open up this book. I'm going to tell you one little tiny thing that you can do to make your life a little bit better. I love that. Then, stack them, that's the important thing. That's another important thing. Stack them. Alyssa Scolari [10:14]: Stack them or by brick. Zack Rutledge [12:30]: Yeah. Thank you so much, again for saying that. I mean, I should say I'm just completely honored to be here, right? Because this is really cool for me to be talking to somebody like you. I kept it short because I was thinking, what would I read as a 20-year-old, right? I want to say this the right way. Because it's not bragging, right? Because in no way am I a perfect person. Okay. It's in no way. But one of the really nice things somebody said to me was that, "This is a really good book. Even for people who aren't depressed," and I was like, "Oh, thanks." "For people who are just looking to improve their lives," I was like, "Oh wow. That's really nice. Thank you so much." Because a lot of times I joke that I wrote this book for the worst possible sales. I wrote this for an audience that is not going to go out and buy a book, right? They're not going to seek out for help. So in a way I kind of wrote it as a gift, but I didn't want it to seem like gimmicky. I didn't want to say, "Hey, buy this for somebody," because they didn't want to seem like a sales grab type thing. But in a way it really was written as a gift to, because I know it's tough to reach out for help sometimes. Alyssa Scolari [13:50]: It's so tough. It's so so tough. Actually, I love what you said about... I have so many questions on my mind and there are so many things I want to ask you. Zack Rutledge [14:00]: I'm here. Alyssa Scolari [14:01]: My brain is going a mile a minute, but that actually, it just clicked for me to write. This is a book that is great for somebody even who isn't struggling with depression, because it's almost like it's just, it's preventative. This is to me, this is a book truly... It's a genuine wellness book and listen, for the listeners out there, you all know how I feel about wellness and the wellness industry, and how fraudulent it is. I know we've talked about this, but this is a genuine wellness book. One that really is one size fits all for all people. So I just want to go back to something that you touched on, honestly 10 minutes ago at this point. But you started to talk about depression and the different types of depression. One that you talked about in the book that I really would like for you to expand on. Because I'm interested to hear your perspective on this is, you said that a lot of professionals tend to miss this idea that depression is more of a feeling rather than a result of something that has happened in your life specifically. Can you expand a little bit more on that, your viewpoint on the different types of depression? Zack Rutledge [15:20]: Sure. Yeah. So, and I'm sure you know this, and it absolutely happened in my life. Depression comes in different flavors, I call it. So I mean, and they can come from different... It can come from different causes. So some people are dysthymic, right? So for people who are listening, it's that low level, and then when something traumatic happens, you dip down into this deep trench. Which I think may have described to me, there could be things purely brought on by traumatic events, like a PTSD type depression. So there are different flavors. Interestingly, and again, I know you know this, but for your listeners, a lot of people are saying, treating gut health is a good way to work on your depression. They're giving probiotics, because you actually create more serotonin in your gut than you do your brain. Now, I say- Alyssa Scolari [16:16]: Yes. Thank you for saying that. Nobody has ever said this on the podcast before, and I am enamored. Can you please repeat that? Everybody listen to this loud and clear. Say that again. Zack Rutledge [16:27]: Okay. So I would argue that this is another reason to keep a good diet, right? That you create more serotonin in your gut than you do in your brain. So some people are actually giving depressed people probiotics in trying to get those bacteria back in a good balance. So yeah. So let's just say, now I personally believe that that could be the case, sometimes. I don't think that's the catch-all. I don't think there is a catch-all. Alyssa Scolari [17:01]: Yes. Zack Rutledge [17:02]: In that token... So that being said, right? So let's just say, if I had a traumatic event, giving me probiotics wouldn't be much of a help, right? So that's why I call it the D-Day approach. So we come at it from every angle. So whether it's a gut issue or it's a brain issue, because I even talk about medication in there. Whether it's a traumatic issue, I talk about therapy in there, right? We're trying to come at it with everything, right?. So that's kind of treating. So if we don't know exactly what's off, and you're teaming up with somebody like you, like an expert. You're eating the right things, and you're putting these things together. You're going to have a... I personally think you're going to have a much greater chance of success rather than relying on one silver bullet, right? Because there's no one cause. Alyssa Scolari [18:01]: I couldn't agree with you more. I also agree that it's definitely not, that is not one size fits all where it is different for everybody. But when we take what you have coined as, right, the D-Day approach, and we attack it from all angles. You're going to find what's going on and you're going to be able to heal. I know for me, I think my depression, it was a result of definitely PTSD, but over the last couple of months, and this is also part of why I'm so excited to talk to you about this stuff, is because I have had my own journey with realizing that what was going on in my gut was causing my depression. It took me a long time to get there, to even realize that until I started to learn that the majority of serotonin is actually like me, made in your gut. I went to a functional medicine doc, and she was able to help me identify which foods my body truly was hating. After cutting out these foods, giving my body the time and the space to heal, taking the appropriate supplements. I am in a better head space than I have ever been in my entire life. I feel like I see the world so much differently, because I cut out certain things and my gut is truly healthy. I used to sleep... I used to get 10 hours of sleep at night, and then I would wake up and not have the energy to walk downstairs. Zack Rutledge [19:49]: Wow. Alyssa Scolari [19:49]: I'm 29. Why am I acting like I'm 150? The change in what I was eating changed all of that. When I say change, just to be clear, I am not talking about being restrictive. That is not what I'm talking about here. I'm talking about, for me specifically, I had food allergies that I was truly unaware of dairy, gluten, garlic, honestly, everything. Zack Rutledge [20:22]: Which is really common, right? Alyssa Scolari [20:24]: So common, and so many people don't know it. Zack Rutledge [20:27]: Yeah. Yeah. I think I mentioned in the book too getting an allergy test because really, really helpful. I didn't need the allergy test because I know now, I mean, it's, it's very apparent. I think my body has become more sensitive to, it's funny, like certain dairies. A glass of milk will destroy me, but I can have butter or things like that. But it's funny, right? But yeah. Yeah. I would bet a lot of people, well, look, it's true. A lot of people have a lot of intolerances. Alyssa Scolari [20:57]: Yeah. Zack Rutledge [20:57]: It's not doing your body any favors. Yeah. Alyssa Scolari [21:00]: Yep, absolutely. So yes, you touch on all the different types of depression. So if you could give a synopsis of, can you walk us through the book? So you break down your story, you talk about depression, you go into the mindset, and then can you break down more of it from there? Zack Rutledge [21:26]: Sure. Well, let me say first, because the mindset's kind of like a weird thing to talk about. Just because it's not concrete, it's not concrete steps. If anybody wants that chapter, just shoot me an email and I'll send them that chapter, Because we're not going to talk, go to into depth on that today, because it's just a weird thing to talk about. So shoot me an email. I'll send you that chapter. All right. Alyssa Scolari [21:49]: I'll put your email in the show notes so that people have easy access to be able to reach out. Zack Rutledge [21:55]: Cool. Thank you so much. So anyway, as far as building back up brick by brick, like you said, there's the intro, there's the mindset, which is just to kind of light that fire under you is that relating to you. It's the getting you into gear, coming at us with the right approach, with the right intentions. So I like to start with the physical aspect. Okay. This isn't to look like a bodybuilder, this is getting your physical structure in order. I like it because it's the most concrete thing in the book, and you tend to... Oh, well, just like you said, you tend to notice things pretty quickly, right? If you get your... I think I have it in two separate chapters, but I have the fitness and nutrition. But if you get that dialed in first, that's going to kind of, I'm trying not to make too many battle references, but it's going to simplify the battlefield. I hate that. Alyssa Scolari [22:57]: Listen. I love it. I'm here for it. Zack Rutledge [23:01]: I regret calling it the D-Day approach, but that's just what pops to mind. But anyway, yeah you're just- Alyssa Scolari [23:05]: I think that's the perfect... It's the perfect Analogy. Zack Rutledge [23:09]: Okay. Alyssa Scolari [23:10]: I think it's perfect. Zack Rutledge [23:11]: Okay, great. We'll go with it. So yeah. So that's the first place I like to start. So we go with the fitness, we go with the diet, and then I actually have a section on supplements in there. Of Course, I have all the disclaimers, but it's good to repeat this. You always have to check in with your primary care physician, because we don't want any of these things interacting with anything you take, right? So one of my absolute favorites is turmeric, and I mentioned this in the book, taking a capsule of turmeric is like eating a thousand turmeric roots, right? So you're better off with the capsule. I know people cook with it, but the capsules are great, but you also want to have a little bit of black pepper in that capsule. About half of the capsules you find will have a little bit of black pepper in there, and if there's not, just put a little pepper on your food when you take the capsule. Because what happens is, that black pepper increases the bioavailability of that turmeric, the curcumin and then your body- Alyssa Scolari [24:10]: That's what it's called, right? [crosstalk 00:24:12]. Zack Rutledge [24:12]: It can be called... Yeah. You'll see it as either turmeric, curcumin, curcuminoids, it's all the same thing, right? Alyssa Scolari [24:18]: Yeah. Zack Rutledge [24:19]: It increases that bioavailability so you can absorb it way easier. Otherwise, it just passes through your system, not all of it, but a good portion of it. So yeah, I go into stuff like that, and like my favorite supplements. One of the reasons I really like turmeric is because it helps with inflammation. One of the theories on depression is that inflammation can really contribute to it, right? So, which is another reason, like you were just saying, getting the foods that don't agree with you sorted out, right? Alyssa Scolari [24:50]: Yeah. Zack Rutledge [24:52]: So I run through a bunch of different things, working on your relationships, and working on the right media. I go through that, there's actually a chapter in that. Then, I essentially ended with medication. I think there may be a chapter after that, but the medication I ended on, because that was my last step. Now, it took me years, and years, and years, but I'm glad I did it that way, and this is why. I built myself up, and I built up so many practices from my martial arts, like my meditation, and yoga, and the diet, and the working out, like you've said. I worked on everything to, I sharpen the sword as much as I possibly could. Then, I felt, okay, I still need something else. I still need something else, because at 8:00 at night, it was always 8:00 at night, things would spiral out. I'd be good all day, good all day, and then 8:00 at night, I don't know if it was a testosterone drop thing, because men's testosterone tends to drop later at night. I don't know what it was, but I needed that extra boost to get me the rest of the way. Yeah. So we talk about a lot of things. Sorry. I talk so much. You can just cut me off. Alyssa Scolari [26:03]: No. You are absolutely fine. I'm thinking to myself, I know that the nighttime, and especially for the trauma, any kind of trauma survivors or anyone who has been through any type of traumatic loss. The nighttime is always the hardest, it's just the absolute hardest. So I'm wondering when you say, I spiraled out, and if this is too personal of a question, please feel free to tell me to back off and I will. Zack Rutledge [26:35]: No. You can't offend me. You can ask me anything you want. Alyssa Scolari [26:41]: What did that look like for you? What did spiraling out look like for you? Because like you said, depression looks a little bit different on everybody. So what did that look like for you? Zack Rutledge [26:50]: So when I say that, when the 8:00 PM would get a little darker I'd spiral out, I should mention that. By that point, I was way, way, way better than I was when I was 19, and really struggling all day and then my nights would be way worse. So I'm just saying, things would turn negative. I was letting my brain run my mind, is kind of the way it felt. My thoughts would just turn dark. I would start looking at the negative sides of everything. I was fixating on things like death, I was fixating on these things that really were not serving anyone, with note and just seeing the dark side of everything. But I was still much, much, much better, it was just that I was dipping down lower than I should have. I'm on an SNRI, which was actually, I don't talk about it in the book, I don't think. It wasn't just the death of my friend that had me spiral out of control when depression was really deep. I actually dealt with some chronic pain issues. So the SNRI really helped with the nerve pain. They actually give it to a lot of people with fibromyalgia, for their nerve pain. Yeah. Yeah. Yeah. But yeah, it just topped it off. It felt, okay, now everything's a lot easier. Yeah. Alyssa Scolari [28:13]: That's so important because so many people, I think beat themselves up when they do "everything" that you're supposed to do to help aid with their symptoms. But still kind of like you said, when that sun goes down or when it turns 8:00, it still just feels unmanageable. It's just, people don't have to suffer. I love this idea and this phrase, I sure as hell did not coin it, but I've been reading on that line. People are making t-shirts now that's like, if your brain can't make it, store-bought is fine. I just love that, store-bought, serotonin, it's fine. An SSRI and SNRI. It is totally fine. So that's the other thing that's fantastic is that you're so open about all of the possibilities, right? That it is a possibility to do all these things and still need to take medication, and that that is okay. Zack Rutledge [29:29]: Yeah. Well, I mean, I wasn't always open about it. I had to be, to be honest. But yeah, because there was a lot of hesitancy and I wanted to be clear about that, and I wanted to clear up a lot of the myths too. Because there's a lot of misinformation out there. Yeah. So I'm hoping, well, of course, I'm hoping to read the book. People who read the book will read that chapter, but I'd hope people really take that one to heart too. Yeah. Alyssa Scolari [29:59]: Yeah. Yeah. Now, this book, so when you first hit your first major depressive episode, you said about like 19? Zack Rutledge [29:59]: 18. Alyssa Scolari [30:10]: 18, is this book, do you think that when you were 18, you would have really benefited from having a book like this? Zack Rutledge [30:22]: Yes. Alyssa Scolari [30:23]: Yeah. Zack Rutledge [30:24]: I was thinking... It was interesting thinking about myself at that age as I was writing this. Because I was like, what's going to resonate with that person who's in that deep of a hole, so to speak. Alyssa Scolari [30:37]: Yeah. Zack Rutledge [30:38]: Yeah. So it was interesting, but I mean, I wouldn't have released her. I wouldn't be doing podcasts like this, if I didn't believe in it so much, right? So yeah. Yeah. I really do believe it. Yeah. Alyssa Scolari [30:54]: Yeah. I asked that question because I bet, as I was going through the book, I think one of the things that I was thinking to myself is, how healing this must have been for you. Now that I'm talking to you, I'm kind of realizing it's almost like you're giving like 18-year-old you what you needed as well through writing this book, which I think is so powerful. Zack Rutledge [31:18]: Yeah. Thanks. To be honest, it was fun. I enjoyed it. It was just a good time because you know that eventually somebody is going to read the thing. So even if it helps two people, whatever. Somebody who's going to read it. So it was actually really fun to do it. Alyssa Scolari [31:35]: Yes. You're helping more than just two people, right? Even though, if two people was all you help, that's still an incredible and a job well done. But before we started recording, let's have this bragging moment. I'm totally going to bring this back up. Tell me the Canada story. Zack Rutledge [31:56]: So I actually had a psychologist reach out to me today. She's from Canada. She said that she loves the books so much that she's actually recommending it to her patients, to her clients. So yeah, pretty cool. Pretty cool. Alyssa Scolari [32:13]: It's so cool. Zack Rutledge [32:15]: Yeah. Alyssa Scolari [32:17]: I'm so happy for you. I'm so excited. This book it's almost... You can tell it's like, you talk about it almost it was effortless, and it seems maybe it's just years of you've been doing all this work for all these years, and now it just came out of you on paper. Zack Rutledge [32:38]: Yeah. Essentially condensed the best bits. Yeah. Alyssa Scolari [32:42]: Yeah. Yeah. So what is next for you? What's next for you? You've got a book out. You've got people in other countries contacting you. Where are we going next? Zack Rutledge [32:55]: So I told you that the personal training, all that was my part-time job. I didn't say my regular full-time job was video production. I went to grad school for film. I'm actually shooting my first full length film in October. No, no, I'm sorry, August. So yeah, I'm shooting a movie in August and then- Alyssa Scolari [33:15]: That's so cool. Zack Rutledge [33:16]: Yeah. Pretty exciting. Actually, you're not too far from me. If you want to be an extra. If you want to read a couple of lines, I can have you. Alyssa Scolari [33:24]: Hello. My dream come true. Let me know, day, time. I will be there with bells on. Zack Rutledge [33:30]: Awesome. We're shooting in the Princeton area. I'm sure you know where that is. So anyway- Alyssa Scolari [33:34]: Yes. That's like my favorite part of New Jersey. Zack Rutledge [33:36]: Cool. We'll talk about that after we record. Alyssa Scolari [33:39]: Yes. Zack Rutledge [33:39]: But yeah, so I'm shooting this movie, and then it's really... Well, I finished up my yoga teacher training in August, and I get ready for grad school in January. Yeah. Start my LPC. Yeah. Alyssa Scolari [33:55]: Then you, ultimately the goal for you is to become, you want to become a therapist and you want to be able to help people. Is there a specific niche of people that you want to help? Or is it kind of, well, I'm just going step by step, day by day seeing where life takes me type of thing? Zack Rutledge [34:13]: Well, as of right now, I think anxiety and depression would be a nice fit. That just feels natural to me, and that's kind of where my passion is right now, of course with the book and everything. But we'll see how it goes, we'll see. Alyssa Scolari [34:24]: Yeah. Yeah. You never know. You never know where you could end up. I know, I sure as hell did not seen myself ending up where I am. Zack Rutledge [34:35]: Right. That's what a lot of people tell me. They say that they're surprised at where they ended up. So I'm expecting the unexpected. Yeah. Alyssa Scolari [34:42]: Yeah. Expect the unexpected, and it's a beautiful thing. So where is your book sold? Where can people find it? Where can they buy it? Zack Rutledge [34:54]: Honestly, I did the laziest thing possible. It's up on Amazon and it's the only place you can get. I don't have a big social media, it's up on Amazon kind of doing the power of attraction thing, hoping that if the quality is there, people will find it. Yeah. So that's it. Alyssa Scolari [35:12]: I love it. So I will grab that link, and then if people have any questions or they want to reach out to you, and they want to ask anything. They can just use the email that I will include in the show notes as well. Zack Rutledge [35:24]: Great. Thank you so much. Yeah. They're more than welcome. Alyssa Scolari [35:26]: Perfect. I will put the link to your book and your email in the show notes for the listeners. To the lovely and wonderful listeners out there, I am also going to be posting the link to this book in the Light After Trauma Facebook group. Because I know a lot of the folks in that group are always asking for new books and great reads. This is one of them. This truly, truly is one of them. It's phenomenal. It is short. It's concise. It's clear. It's relatable. So highly recommend. We'll post that. If you are not in the Facebook group, what are you waiting for? Thank you so much, Zach, for coming on the show. It was truly an honor. Zack Rutledge [36:11]: No. Thank you. The honor is all mine, really. Thank you. Alyssa Scolari [36:15]: Of course. Thanks for listening everyone. For more information, please head over to lightaftertrauma.com or you can also follow us on social media, on Instagram we are @lightaftertrauma, and on Twitter it is @lightafterpod. Lastly, please head over to patreon.com/lightaftertrauma to support our show. We are asking for $5 a month, which is the equivalent to a cup of coffee at Starbucks. So please head on over, again that's patreon.com/lightaftertrauma. Thank you, and we appreciate your support. [singing]

It is likely that there will be times when life gets overwhelming. Traumatic events or differences between your results and expectations can lead to this. Find solace in the fact that depression is not unique to you. There are multiple people who struggle with it and multiple who have conquered it. Zack Rutledge, the guest on this week's episode, teaches people how to overcome depression with his book, The Depression Relief Playbook. Tune in to hear applicable tips for how to get out of a slump as well as Zack's personal story of how he was able to bounce back from the death of his friend. Watch on YouTube at: https://youtu.be/aw8dGpq9geQ Email Zack at: zacksrutledge@gmail.com Book: https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies/dp/B08KH2LCPV/ref=sr_1_1?dchild=1&keywords=zack+rutledge&qid=1626053342&sr=8-1 --- Send in a voice message: https://anchor.fm/himprovement/message

It is likely that there will be times when life gets overwhelming. Traumatic events or differences between your results and expectations can lead to this. Find solace in the fact that depression is not unique to you. There are multiple people who struggle with it and multiple who have conquered it. Zack Rutledge, the guest on this week's episode, teaches people how to overcome depression with his book, The Depression Relief Playbook. Tune in to hear applicable tips for how to get out of a slump as well as Zack's personal story of how he was able to bounce back from the death of his friend. Watch on YouTube at: https://youtu.be/aw8dGpq9geQ Email Zack at: zacksrutledge@gmail.com Book: https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies/dp/B08KH2LCPV/ref=sr_1_1?dchild=1&keywords=zack+rutledge&qid=1626053342&sr=8-1 --- Send in a voice message: https://anchor.fm/himprovement/message

In this week's episode of Energetically You, I had the pleasure of interviewing Zack Rutldege about his journey and work with depression. He helps clients navigate depression with advice on nutrition, brain health, gut health and movement.   He shares with us his story and how he became an expert on depression.     The topics we touched on:   How and when was he diagnosed with depression, what was the catalyst? What advice does he give to clients and friends in terms of your nutrition to boost recovery? Why is movement essential to brain health? Pickleball, juggling and second languages for brain health. His best piece of advice as you weather the storm of depression. Quotes “One of the places I love to start is the physical, because that is the transformation that you can see.”   “Karate first gave me the ‘working in' that as a teenager I took for granted and then later I found that in yoga...it's like my new martial art.”   “I built myself back up, brick by brick.  The book is a consolidation of all that I learned over the years.”   “If we were lucky (over the past year) to have the insight, we found the things that really mattered to us.”   “Grief is something that you have to go through, and it sounds funny but it almost has a cleaner feeling to it [than depression.]”   Thank you for listening!   If you enjoyed this episode you might also like: Chef Nathalia Toro on How Plant-based Living + Intuitive Eating Saved Her Life How Each Of Us Can Leverage The Power Of Gratitude   When you are listening please take a screenshot and share it on social media and tag me @meganswanwellness !  We would really appreciate it. More from Zack: Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C. and starts his Licensed Professional Counselor program in January 2022. Connect with Zack Facebook Email: zacksrutledge@gmail.com   Connect with Megan Swan Social: Instagram   Work with Megan Swan New 90 Day Intensive Coaching Program: SYNERGY In 90 days you will:
 • Release old stories that are holding back or keeping you stuck or stagnant. •Transform your energy, confidence, and anxiety levels. •Root + ground yourself in ancient + new practices to feel safe + certain about who you are + why you are here.  • Grow + expand your consciousness around what is possible + how HIGH you should be aiming. People will notice.

Zack has spent almost 20 years researching depression and uncovering methods to help relieve suffering from depression.  He's written a book called "The Official Depression Relief Playbook: Real-Life Strategies from a Guy Who Has Lived It."  We discuss physical activities, effective nutrition plans, supplements, breathing practices, the use of medication, and more.  

Zack Rutledge is a screenwriter and author. His new book, The Official Depression Relief Playbook, is a step-by-step guide to coping with, working through, and sometimes getting over depression. Zack shares his past life experience with debilitating depression and the steps that worked for him in going through it. He discusses how depression relief is not a one size fits all thing, and that sometimes depression shows up in severe ways like not being able to change your clothes and shower, and sometimes it can be overcome through small checklists and discipline. Zack's book, The Official Depression Relief Playbook, is available from Amazon here: https://amzn.to/2SORsl6 This great interview was made possible in part by Patreon and supporters like Katie, Michelle, Erica, Andy, and more! You can join them for only $1.09!!! http://www.patreon.com/friendrequestpod  

Our conversation ranges from daily routines, gut health and probiotics, taking supplements, being in therapy, meditation practice, physical fitness as part of a daily routine that produces chemicals to help our mind-body balance, and setting up structures that don't rely on willpower. Oh, and naturally, we talk about reducing our media intake, or at least not watching the news. The topics are a bit personal stories, a bit self-help, some wellness, and a lot of taking action, or "doing the work."Zack has asked a chapter in the book on mindset. He has graciously offered to send the chapter to anyone who request it. zacksrutledge@gmail.com

We sat down with certified fitness trainer, nutritionist, and author Zack Rutledge to discuss his new book; The Official Depression Relief Playbook .Check it out on Amazon here and enjoy! Music: The Right Direction by Shane Ivers - https://www.silvermansound.com

Getting Unstuck, 06/15/21, Ep. 32: "Grab One Piece at a Time" Depressed? Wondering how to find some help to alleviate it? In this podcast, I talk with Zack Rutledge who is a certified Brain Health Trainer through the Functional Aging Institute, an ACE Certified Personal Trainer, and is also certified in Fitness Nutrition. He wrote a book called, The Official Depression Relief Book: Real-Life Strategies From a Guy Who Has Lived It. We discuss food, supplements, fitness and the importance of working through emotions. Edited by Joe Fenton - instagram @felony_fenton www.sharoncourtot.com If you have a story for Getting Unstuck, please email us at: gettingunstuck123@gmail.com

Zack and I have a really fun conversation. He tells a really amazing story of a crazy night in Yonkers, New York at a show he and his band played at. x Zack shares how he was able to bring himself out of an incredibly dark depression to be where he is today thriving. x Zack is a genuinely fantastic human. x Buy Zack's Book... The Depression Relief Playbook... https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5 x Enjoy this conversation. x Peace Signs Up ✌

Todays episode in line with spreading awareness for Men's Health week, I speak to Zack Rutledge on different ways to look at and cope with depression/anxiety. He is the author of the book 'The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It' He is also a certified personal trainer & fitness nutrition specialist, along with currently being enrolled in grad school to become a licenced therapist. Hope you enjoy our conversation!

In this Episode, Zack Rutledge tells his story of how he went into Depression, and what all it took to build his life back up. His Motivational Story will be an Inspiration to many of those who listen to it... You can always E-Mail Him at zacksrutledge@gmail.com If you have anything to share with me, you can always E-Mail me or DM me: E-Mail: adi4193@gmail.com Instagram: https://www.instagram.com/personalitydevelopmentpodcast

In true Confidence and Self Esteem style; we are trying something different today. Special guest Zach Rutledge takes over the show and offer us all some fantastic practical advice and wisdom. If you like what he had to say then you will probably be interested in his book: The Official Depression Relief Playbook, which is available of Amazon. As with all shows, if you are looking to have more self love, have increased levels of self esteem or greater confidence; you have to get slightly out of your comfort zone and challenge yourself and I'm no different when it comes to this. I'm certainly not prepared to hide behind some carefully edited recording! So as ALWAYS you get the raw - unedited version. Just like with all shows - I need your feedback. Let me know what you want me to talk about what you want to hear. Happy listening

Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C. Zack Joined us to discuss his new book " The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It" We talked about his "D-Day" approach to taking on depression, mental health and the fact the men tend to neglect their mental health due to social pressure. Get Zack's Book here on Amazon: https://amzn.to/3uXGmXV -------------------------------------------------- PSA ----------------------------------------------------------------------------                               **** PLEASE seek help and support if you are dealing with depression or are feeling depressed: National Hopeline Network: 1-800-SUICIDE (784-2433) National Youth Crisis Hotline: 1-800-448-4663 ****** You Matter and We care, please seek help, support and love from those around you. ***** --------------------------------------------------------------------------------------------------------------------------------- BUY FALLIBLE MAN MERCHENDISE!! - https://www.thefallibleman.com/shop Products on Amazon - https://a.co/dgzEr5S Our Off Brand TFM Novelties – tfm-novelties.redbubble.com For More Details about vid check out my website - https://www.thefallibleman.com For Inquires about Speaking for events email: Info@thefallibleman.com Support us on Patreon - https://www.patreon.com/thefallibleman

---Welcome and thanks for tuning in to the Motivate Grind Succeed Podcast Episode #033!!--- Today, we have a special guest, so be on your best behavior and your voices to an inside level (haha). We are welcoming Zack Rutledge to the show! Zack... is an ACE Certified Personal Trainer is an ACE Certified Fitness Nutrition Specialist is also a Certified Brain Health Trainer Has a Black Belt in Karate Has practiced yoga for almost a decade And much more! He here with us today talking about his book he has out right now entitled ‘The Official Depression Relief Playbook - Real Life Strategies From A Guy Who Has Lived It'. You can check it out on Amazon (I'll leave a link below) as well as his contact information in case you want to get in touch with him. Zack's Book: http://bit.ly/DepressionReliefPlaybook Contact Zach @ zacksrutledge@gmail.com As always, thank you so much for listening and don't forget to follow me on Instagram @motivategrindsucceed to connect with me outside of the podcast. Thanks to sscheidl for the outro music! Support this podcast at — https://redcircle.com/motivate-grind-succeed/donationsSupport this podcast: https://anchor.fm/mgsthepodcast/support Support this podcast at — https://redcircle.com/motivate-grind-succeed-the-podcast/donations

Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C., and had recently been accepted to a second grad school to become a licensed therapist. Get the book today https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5

Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for almost a decade. He holds an MA from American University in Washington, D.C., and had recently been accepted to a second grad school to become a licensed therapist. Get the book today https://www.amazon.com/Official-Depression-Relief-Playbook-Strategies-ebook/dp/B08K3R6ZV5

The Chaos of Depression – Moving through the Shadows of Depression with Zach Rutledge Calming the Chaos welcomes Zack Rutledge, M.A.to a Live Podcast on YouTube. Zack is an ACE Certified Trainer, Fitness Nutrition Specialist and Brain Health Trainer. Zack is also a black belt in Karate, and has practiced Yoga for over 10 years. In this interview, Zack will share his stories about how he has struggled with depression, and about how he moved from a dark part of his life into understanding and coping with depression. He also talks about a book he has written, called “The Official Depression Relief Playbook.” Zack and Tracy will also be answering questions from the live chat! The goal: To help people recognize signs of depression, and learn some skills to move through the shadows of depression through Zack’s stories and personal experiences. Tracy gives a brief intro to Zack History, when he first noticed signs of depression His emotional reaction and behaviors toward depression Was there any chaos here? Stories about depression, including: Interview with Zack The dark time with Music and bands Film / TV and Radio Other stories of depression Pulling out of the depression – How he did it (does this include the certifications and the black belt / yoga practices?) Change in career direction during COVID-19 How did this change in direction happen? (tell the story) What helped you have the courage to make the career change? E-book – tell the story of it’s development, including how you published it, and on Audible A future as a Mental Health Counselor (LPC) in the future   Helpful tools for managing depression (both Zack and Tracy) Zack’s links: Amazon Link for Zack’s Book, “The Official Depression Relief Playbook” https://amzn.to/3xUVGY1    Zack’s Facebook Group:  https://www.facebook.com/theofficialdepressionreliefplaybook   Helpful Resources:   Black Dog of Depression Cartoon Video: https://www.youtube.com/watch?v=XiCrniLQGYc   A Mindful Way Through Depression Book: https://www.amazon.com/Mindful-Way-through-Depression-Unhappiness-ebook/dp/B007T9FZRS   Meyers Briggs Type Indicator (MBTI Quiz) https://practicalpie.com/myers-briggs-type-indicator/   Free Resources from “The Happiness Trap”  https://thehappinesstrap.com/free-resources/

Zack S. Rutledge is an ACE Certified Personal Trainer, an ACE Certified Fitness Nutrition Specialist, and a Certified Brain Health Trainer through the Functional Aging Institute. He has a black belt in karate and has practiced yoga for over a decade. He holds an MA from American University in Washington, D.C. Book: https://www.amazon.com/gp/product/B08K3R6ZV5?pf_rd_r=HB826ZVGR407H7T4T7KK&pf_rd_p=edaba0ee-c2fe-4124-9f5d-b31d6b1bfbee Support this podcast at — https://redcircle.com/the-dave-pamah-show/donations