Built Resilient

Bart Walsh
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  • SELF-IMPROVEMENT

Finally! A health podcast that speaks to normal people. Built Resilient is a show that answers the questions that are often thought about, but rarely spoken aloud. Hosted by motivational speaker and resilience coach Bart Walsh, each episode dives into the real, raw topics people ask him after his keynote speeches. Whether you're feeling stuck, burned out, or just know you’re meant for more, this show gives you simple, powerful strategies to level up your physical and mental health. Because resilience isn’t just about surviving. It’s about becoming stronger, sharper, and more unshakable every day. If you're ready to build real resilience from the inside out, physically, mentally, emotionally you're in the right place.

  1. The 5 Mindset Shifts I Use When I Feel Stuck

    4 DAYS AGO

    The 5 Mindset Shifts I Use When I Feel Stuck

    Feeling stuck, even though you know what to do? In this episode, I share the 5 mindset shifts I personally use when I’m spiraling into old patterns and choosing short-term relief over long-term results. Because the issue usually isn’t motivation or discipline. It’s the lens you’re using to judge time, effort, success, and what you think you deserve. These aren’t dramatic reinventions or toxic “new year, new me” plans. They’re simple mental frameworks I’ve built through training thousands of people, building a career, becoming a father, and learning how to keep moving when life gets loud. The 5 mindset shifts:Life has seasons. Stop demanding peak performance in every chapter.Help isn’t weakness. It’s leverage. Get out of the “I should do this alone” trap.Build wealth from moments, not possessions. Chase what feels good, not just what looks good.End negotiations with yourself. Make consistency easier by building self-trust in tiny moments.Choose the next right choice. Progress without perfection, even after setbacks. If you’re capable in every other area of life, but can’t seem to stay consistent with yourself, this will help you break the loop and start moving again, one clean decision at a time. Listen now and pick one shift to apply today. --------------------------------------- Bart’s Website 🎬 Want to watch this episode? ⁠Youtube⁠ 💻 Follow Bart on socials: ⁠Instagram⁠ ⁠TikTok ⁠ ⁠LinkedIn⁠ Want to contribute to the show? 📧 hello@bartwalsh.com.au

    20 min
  2. How To Design An Environment Of Success

    25 JAN

    How To Design An Environment Of Success

    Your environment isn't neutral, it's either training you or draining you. Most of us live on autopilot, letting our environment do the driving. We don't realize that our environment is either training us or draining us. The people around us, the places we spend time, what we consume, and what we make easy or hard, these elements are constantly molding our behavior, standards, and ultimately our success. When my wife Jane and I moved to the Sunshine Coast six years ago, we had to rebuild everything socially. That fresh start taught me something crucial: you don't accidentally end up around the right people. Your environment doesn't arrive like a delivery—you have to build it intentionally, just like resilience. The Four Pillars That Shape Your LifeThis episode breaks down the four pillars of environment curation that can make success feel inevitable rather than exhausting: People: The invisible thermostat of your life who shape your standards and what feels normal.Places: Your physical surroundings that give you instructions all day long without you realizing.Inputs: What you feed your mind—the content, conversations, and influences that become your inner voice.Friction: What you've made easy versus hard, because your life follows the path of least resistance. Why This Matters for Your LeadershipWhen your baseline capacity is low because your environment is working against you, you operate in survival mode. You react instead of respond. You rush, interrupt, and avoid difficult conversations. But when your environment supports your best self, you lead with presence and become someone people can trust. This isn't about becoming harsh or cutting people off, it's about understanding that respect and access are different things. You can care about someone while deciding they don't get front row seats in your life. What You'll Learn:1. How to evaluate relationships based on how you feel after spending time with people2. Simple ways to create "success corners" in your physical space3. Strategies for curating inputs that feed growth rather than chaos4. Practical methods for reducing friction around good habits5. How to handle the emotional resistance that comes with raising your standards Your environment is one of those words that sounds vague until you actually look at what it means in real life. Stop relying on inconsistent motivation and start building a life setup that makes your best choices easier to repeat. This episode will feel like a breath of fresh air if you've been exhausting yourself trying to willpower your way to success. ----------------------------------------------- Bart’s Website 🎬 Want to watch this episode? ⁠Youtube⁠ 💻 Follow Bart on socials: a href="https://www.instagram.com/walsh.fit/" rel="noopener...

    21 min
  3. Stop Waking Up Tired: The Simple System for All-Day Energy

    18 JAN

    Stop Waking Up Tired: The Simple System for All-Day Energy

    Tired all the time? Especially when you wake up? Low Energy? mental fatigue? Firstly, me too! Secondly, let's explore why that might be... You know that feeling when your alarm screams and your body immediately votes "absolutely not" before your brain even boots up? You drag yourself through the day like you're operating with the handbrake on, wondering why you're so exhausted when you went to bed at a reasonable hour and aren't partying like you're 22 anymore. This crushing fatigue doesn't just ruin your morning, it follows you into every meeting, every conversation with your kids, every moment when you need to show up as the leader others depend on. In this episode, I break down the real reasons you're waking up drained and share practical strategies that actually work for busy people juggling leadership roles, parenting duties, and packed calendars. No weird tricks or unrealistic advice, just actionable solutions that fit into your chaotic reality. The Hidden Cost of Waking Up TiredMost people think tiredness just makes you sleepy. But when you're constantly running on empty, it taxes everything: your decision-making gets sloppy, your emotional control costs more energy, and you start reacting instead of responding. You become less you. What You'll Learn About Breaking the 'Waking Up Tired' CycleHere's what you can expect from this episode on reclaiming your energy: Why your circadian rhythm matters more than bedtime and how inconsistent wake times steal your edgeThe sneaky ways caffeine sabotages your sleep quality even when you fall asleep just fineHow modern overstimulation keeps your nervous system trapped in day mode when it should be recoveringSimple environmental fixes that can transform your sleep without major lifestyle overhaulsThe "revenge bedtime" trap and why that precious late-night "me time" might be costing you everything Practical Fixes That Actually WorkI share five game-changing strategies including the 60-second close your loops technique to stop that 2am thought spiral, the light before information morning routine that sets your entire day up for success, and how to create a 90-second downshift cue that signals your body it's time to recover. This isn't about becoming the perfect sleeper—it's about getting your energy back so your performance isn't being taxed all day by something you barely notice. Because great leadership, success, and fulfillment all have one hidden ingredient: capacity. The capacity to pause, listen, and respond well when it would be easier to snap or bulldoze. ----------------------------- Bart’s Website 🎬 Want to watch this episode? ⁠Youtube⁠ 💻 Follow Bart on socials: ⁠Instagram⁠ ⁠TikTok ⁠ ⁠LinkedIn⁠ Want to contribute to the show? 📧 hello@bartwalsh.com.au

    22 min
  4. Dopamine Detox: Three Strategies To Reclaim Your Focus

    11 JAN

    Dopamine Detox: Three Strategies To Reclaim Your Focus

    We live in a world terrified of silence. Phone Addiction is something I too have fallen victim to, so in this episode of Built Resilient we are addressing just that, Phone addiction, screen time and dopamine detox. We live in a world terrified of silence. The moment there's a gap in noise, whether in an elevator, at a red light, or during a commercial break, our hands instinctively reach for our phones. We're feeding ourselves a constant diet of digital sugar, and just like junk food, it tastes good in the moment but leaves us starving for something real. I thought I was above this addiction. As the discipline guy, the mindset coach, I believed I was too focused and resilient to fall into the digital dopamine trap. But I was wrong. Realising this was one of the most important and frightening moments of recent months for me. This isn't just about screen time, it's about understanding the crucial difference between pleasure and joy. One is a cheap hit that vanishes the second you close an app. The other is a slow burn that makes life actually feel worth living. If you've been feeling restless, distracted, or just "off" despite doing everything right, this conversation will resonate deeply. The Biology Behind Our Phone AddictionWe use the word "happiness" to describe two completely different biological processes. Dopamine is the molecule of "more", it's anticipation, the chase for the next hit. Modern technology hijacks this system, leaving us empty and anxious when the spike crashes down. Serotonin and oxytocin represent true joy, the molecules of "here and now." This is contentment, connection, and peace. Joy doesn't spike and crash; it comes from activities that might seem boring to our dopamine-addicted brains: long walks, deep conversations, building something slowly with our hands. Breaking Free from the AlgorithmThe trap we're all falling into? We're trying to fill joy-sized holes with dopamine-sized snacks. We feel lonely, a need for connection, so we scroll Instagram for a dopamine hit. It's like drinking salt water when you're thirsty; you just end up thirstier. Your attention is your life. Whatever you pay attention to becomes your reality. What You'll LearnHere are the key insights you can expect from this episode: Understand the difference between dopamine pleasure and authentic joy and why confusing them keeps us trapped.Recognize the physical signs of digital addiction and how to notice your own patterns without judgment.Create strategic friction to break the automatic reach for your phone throughout the day.Implement the "look up rule" to reclaim those precious in-between moments of life.Choose analog activities that engage your hands and full attention for genuine fulfillment. This isn't about throwing your phone in the ocean or living off-grid. It's about stopping being used by technology and starting to use it intentionally. Because 2026 is going to be an enormous year—and you deserve to live it, not watch it through a screen. ------------------------------------------- Bart’s Website 🎬 Want to watch this episode? ⁠Youtube⁠ 💻...

    14 min
  5. The Ultimate Heathy Lifestyle Guide for 2026

    4 JAN

    The Ultimate Heathy Lifestyle Guide for 2026

    Build a Healthy Lifestyle for more energy, more fitness results and a belter life. You can train consistently, eat perfectly, and follow every health protocol to the letter, yet still feel exhausted, overwhelmed, and stuck. Sound familiar? Most people blame their willpower or motivation when this happens, but the real culprit runs much deeper. In this episode, Motivational Speaker Bart Walsh shares a deeply personal story about his own "high performance collapse." Despite being in peak physical condition with perfect training and nutrition, Bart was living behind fortress walls so tall he didn't even know they existed. It took his wife Jane to finally show him what he couldn't see: that true health extends far beyond the physical realm. The Foundation That Changes EverythingThis isn't just another wellness conversation. We're exploring the four pillars that determine whether your health efforts succeed or fail: sleep, stress management, relationships, and emotional health. These are the habits behind the habits—the anchors that make sustainable change possible. Your Simple Starting PointTo make this actionable, Bart will introduce the Lifestyle Ladder, a three-rung framework that meets you where you are and guides you upward, one step at a time: Rung 1: A five-minute wind-down anchor every night to teach your brain that rest is safe Rung 2: One 60-second pause each day to reset and prevent stress accumulation Rung 3: One authentic check-in daily—with yourself or someone else—to soften those protective walls Here's what you can expect to gain from this episode: Understand why perfect training and nutrition might still leave you feeling stuckLearn the four lifestyle pillars that create lasting well-beingDiscover a simple three-step framework to build sustainable habitsRecognize the hidden walls that might be protecting you—but also limiting youGet a practical 7-day challenge to start climbing your own lifestyle ladder This episode might not be what you expect, but it could be exactly what you need to finally feel whole instead of just healthy. Bart’s Website 🎬 Want to watch this episode? ⁠Youtube⁠ 💻 Follow Bart on socials: ⁠Instagram⁠ ⁠TikTok ⁠ ⁠LinkedIn⁠ Want to contribute to the show? 📧 hello@bartwalsh.com.au

    19 min
  6. 2026 New Years Resolutions: The Method That Actually Works

    30/12/2025

    2026 New Years Resolutions: The Method That Actually Works

    This is a fresh take on new years resolutions. A shift in your mindset, helping you move from obligation to opportunity as you pursue your 2026 goals. Are you tired of setting New Year's resolutions that fizzle out by February? What if I told you the problem isn't your willpower, it's how you're looking at the finish line? For years, I avoided goal-setting entirely. I believed goals would trap me, close doors, and limit my potential. But last year, I ran an experiment that completely changed my perspective. I set just two simple goals—and not only did I crush them, but they became a source of perpetual motivation that surprised even me. In this episode, I'm sharing the mindset shift that transformed how I approach achievement and momentum. You'll discover why most people fail at their resolutions and how to build a roadmap for 2026 that's simple, achievable, and actually exciting to wake up for. The Problem with Traditional Goal SettingMost of us avoid setting specific goals because we're afraid of failure. We stay vague with statements like "I want to get healthier" or "I want to be better with money." But vague goals create vague results, and vague results create zero momentum. The truth is, you're not lacking capability or discipline. When we feel stuck, it's usually not a character defect, it's a lack of clarity and direction. Your brain is a heat-seeking missile that wants a target. Without one, it defaults to comfort, safety, or endless scrolling. A Simple Goal Setting Framework for 20261. Two Pillars OnlyStop trying to change everything at once. Pick just two areas of focus—maybe health and finance, or family and creativity. When you limit your focus, you increase your force. 2. Make It Stupidly SimpleInstead of "get a six-pack," try "move my body for 30 minutes, four times a week." Instead of "get rich," aim to "save $50 a week." Simple goals get done. Complex goals get procrastinated. 3. Progress Over PerfectionYour goal is a compass, not a judge. Focus on movement and momentum rather than perfection. If you miss a day, you haven't failed—you've just paused. Resume immediately. What You'll Learn:Why avoiding goals keeps you drifting instead of driving toward what you wantThe psychological shift that turns goals from pressure into permissionA simple framework for setting achievable targets that create lasting momentumHow to build consistency without overwhelming your nervous systemWhy starting small gives you permission to think bigger This isn't about fixing you—it's about focusing you. You already have everything you need to write a remarkable story for 2026. 🎤 Speaking Enquiries? Bart’s Website 🎬 Want to watch this episode? ⁠Youtube⁠ 💻 Follow Bart on socials: ⁠Instagram⁠ ⁠TikTok ⁠ ⁠LinkedIn⁠ Want to contribute to the show? 📧 hello@bartwalsh.com.au

    13 min
  7. Healthy Eating Made Simple: A Beginner’s Guide for 2026

    28/12/2025

    Healthy Eating Made Simple: A Beginner’s Guide for 2026

    The afternoon energy crash, the brain fog, the unexplained anxiety spikes, the constant cravings... these aren't random occurrences. They're messages from a system that's desperately trying to communicate with you in a world designed to make you fail. Living with Charcot Marie Tooth disease has taught me something most people never get to experience: immediate, intense feedback from every food choice I make. When I eat processed foods, my symptoms flare within minutes. My balance deteriorates, pain increases, and anxiety floods my system like a wave that doesn't belong to me. But when I nourish myself with intention, my entire nervous system calms down. Here's the truth: your body is saying the exact same things mine is. The only difference? Mine screams, yours whispers. Why Your Environment Is Working Against YouYou're not failing at nutrition, you're navigating an environment engineered for your failure. We've evolved eating whole foods for thousands of years, yet now we're surrounded by hyper-palatable, dopamine-driven foods designed for cravings, not nourishment. This isn't about willpower; it's about biology clashing with modern life. The Five Mechanisms That Control EverythingMost nutrition advice focuses on details that don't create real change. But your body operates on five simple mechanisms that determine your energy, mood, cravings, and overall well-being: Blood sugar stability - the engine for consistent energy and moodSatiety signals - why protein and fiber are non-negotiableUltra-processed food engineering - designed to make you overeatGut health - your second brain that influences everythingInflammation response - the driver behind most symptoms you experience Understanding these five levers gives you the power to make food work for you instead of against you. A Framework That Actually WorksAfter coaching hundreds of thousands of people, I've discovered the approach that sticks. It's not sexy, but it works because it meets you where you are and grows with you: Prioritize protein to stabilize hunger and energyFill up on fiber to support gut health and reduce inflammation Create balanced plates before worrying about advanced strategiesAdd supportive foods before restricting anythingLearn to interpret your body's signals through energy, mood, and digestion Your body notices changes more than you could ever perceive. Your mind notices too. And your resilience will follow. This episode isn't about perfect meal plans or restrictive rules. It's about clarity - learning the language your body has been whispering to you your entire life, and finally giving it what it needs to help you feel supported, energized, and resilient. ----------------------------- Bart’s Website 🎬 Want to watch this episode? ⁠Youtube⁠ 💻 Follow Bart on socials: ⁠Instagram⁠ ⁠TikTok ⁠ ⁠LinkedIn⁠ Want to contribute to the show? 📧 hello@bartwalsh.com.au

    20 min
  8. Fitness For Beginners in 2026: The Ultimate Guide

    21/12/2025

    Fitness For Beginners in 2026: The Ultimate Guide

    If you've ever felt gym intimidation about walking into a gym or overwhelmed by conflicting fitness advice, this episode is your starting point. I'm not here to lecture you or add to your guilt. I'm here to show you that fitness belongs to everyone, and strength is the foundation that will serve you for decades to come. Strength training isn't about becoming a gym warrior or chasing the perfect physique. It's about building a version of yourself that shows up stronger in every role you play - as a parent, partner, friend, and human being navigating this world with energy instead of exhaustion. This is episode one of my Beginner Health Series. We will strip away the complexity and focus on what actually works. Forget the 12-week transformations and punishment-based workouts. Real fitness is about building capability, confidence, and consistency - one session at a time. Here are 5 key takeaways you can expect from this episode on strength training for beginners: 1. Master the Big Six foundational movements that give you the biggest return on your investment. 2. Understand why strength training protects your metabolism and builds long-term health better than cardio alone. 3. Learn how to introduce strategic cardio without sacrificing your strength gains. 4. Shift to a performance-first mindset that focuses on what you can do, not what you weigh. 5. Create a sustainable approach with just 2-3 sessions per week that fits your real life. This isn't about perfection, it's about taking one honest step forward. Whether that's learning your first movement pattern, booking a session with a coach, or simply walking into a gym for the first time, progress begins with action. Remember: you're not training just to lift weights. You're training to lift your life—to be more patient with your kids, more present with your partner, more confident in your body, and more resilient under stress. Strength isn't about lifting heavy weights. Strength is about lifting the parts of your life that have felt too heavy for too long. ------------------------------------------- Bart’s Website Want to watch this episode? ⁠Youtube⁠ 💻 Follow Bart on socials: ⁠Instagram⁠ ⁠TikTok ⁠ ⁠LinkedIn⁠ Want to contribute to the show? Email: 📧 hello@bartwalsh.com.au

    17 min
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Trailer

About

Finally! A health podcast that speaks to normal people. Built Resilient is a show that answers the questions that are often thought about, but rarely spoken aloud. Hosted by motivational speaker and resilience coach Bart Walsh, each episode dives into the real, raw topics people ask him after his keynote speeches. Whether you're feeling stuck, burned out, or just know you’re meant for more, this show gives you simple, powerful strategies to level up your physical and mental health. Because resilience isn’t just about surviving. It’s about becoming stronger, sharper, and more unshakable every day. If you're ready to build real resilience from the inside out, physically, mentally, emotionally you're in the right place.

Information

  • Creator
    Bart Walsh
  • Years Active
    2025 - 2026
  • Episodes
    35
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Bart Walsh
  • Show Website
    Built Resilient

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