The FOURTH PHASE PODCAST

Fourth Phase Productions
  • 5.0 (2)
  • Self-Improvement
  • Updated Weekly

Conversations with people who’ve faced adversity and are building meaningful lives. The Fourth Phase - hosted by retired Navy SEAL JJ Parma and his swim buddy, Kristel.

Episodes

  1. 4d ago

    The Hidden Danger Of Artificial Light On Your Health | The Fourth Phase Podcast Ep 13

    Tonight, while you sleep, your body is supposed to produce a hormone that fights cancer, regulates your metabolism, and repairs everything that broke down during the day. It's called melatonin. There's a good chance the lights in your home are shutting it off before it can do its job. Dr. Moore-Ede spent over 20 years at Harvard Medical School studying the biological clock in the human brain. He's credited with discovering it. In this episode, he breaks down the hidden danger of artificial light and its connection to breast cancer, prostate cancer, obesity, diabetes, heart disease, and early death, and why almost nobody knows about it. We get into: The study that proves the link between light exposure and cancer growth, not just an associationWhy sleeping with any light on may carry the same risk as working night shiftWhat LED lights are actually doing to your body that incandescent and firelight never didWhy the light industry compares to Big Tobacco, decades of evidence and no incentive to changeWhat an ideal day of light exposure actually looks like, morning to nightActionable steps for night shift workers, including military and law enforcementWhat to look for in blue light glasses (most on the market don't do what they claim)His new book, The Light Doctor, second edition, dropping August 1st Guest: Dr. Martin Moore-Ede, MD, PhDBook: The Light Doctor (available at lightdoctor.com) Follow us: @thefourthphasepodcast Make Time For Love. MTFL.

  2. Jul 29

    Why Men Lose in Divorce (And How to Win) | The Fourth Phase Podcast Ep 12

    A divorce lawyer with 26 years defending men in family court breaks down why the system tilts against dads, and what to actually do about it.David Pisarra has spent almost three decades in family law defending fathers. In this episode, JJ and Kristel sit down with him to unpack why men lose in divorce court, what judges actually look for, how to spot a bad mom in a custody fight, and the real tools a man needs before he ever sets foot in a courtroom.This is not political. This is not theory. This is what David has seen across thousands of cases, told straight.📌 Find David Pisarra:Union of Dads: https://www.unionofdads.com/📖 Kristel's book "The Shift": https://a.co/d/0bfmwNfM#TheFourthPhasePodcast #DivorceLaw #FamilyCourt #MensRights #ChildCustodyMake Time For Love.

  3. Jul 9

    The Signs You're Married to a Female Narcissist | Phillip Dugas

    Most men married to a narcissist don't know it. They just know something is wrong, and they've started to wonder if they're the crazy one.Phillip Dugas, founder of Narc Free Man, joins JJ and Kristel to break down the signs men miss: the covert narcissist's two personalities, the trauma bond that works like a slot machine, what growing up in that home does to your kids, why couples therapy can make it worse, and how to actually prepare an exit: documentation, the gray rock method, and becoming the safe, steady parent.Phillip's free book "21 Signs She Might Be a Narcissist" and all his resources: https://www.phillipcdugas.com/Follow Phillip on Instagram, TikTok, Facebook, and YouTube: @phillipcdugasKristel's book The Shift, a guided journal for recognizing triggers, understanding patterns, and responding with clarity: https://bit.ly/3R6PSJsCHAPTERS0:00 Most men don't know they're in it1:20 Meet Phillip Dugas, Narc Free Man5:56 The signs you're married to a narcissist15:22 Love bombing and the switch23:06 The trauma bond: a slot machine, not a love story27:37 What it does to the kids29:26 Being the safe, steady parent39:21 Why couples therapy makes it worse49:47 The exit: how a man prepares to leave59:01 What his future looks like if he stays1:10:00 Where to find PhillipSubscribe and follow @thefourthphasepodcast on all socials. Make Time For Love.

  4. Jul 1

    Why Most Blended Families Fail and How to Beat the Odds | The Fourth Phase Podcast Ep10

    Every day in America, 1300 new step families are formed. 70% of them will not make it. We were almost one of those statistics. 8 kids, two broken families, one shot to get it right. In this episode, JJ and Kristel break down what they learned the hard way about blending two families, what the science says every child needs, and how to actually beat the odds. What we cover: Why 70% of blended families fail and what sets the ones apart that make it.The biggest mistake step parents make with kids of any age.Why respect is earned, not given, and what that means in a blended home.How your relationship as a couple is the foundation everything else is built on.What adverse childhood experiences do to kids and how to recognize them.The military debrief method for handling conflict about each other's kids.Why it is never too late to make an impact, even with adult stepchildren.4 actionable steps you can take right now to strengthen your blended family. If you are in a blended family, thinking about one, or rebuilding after divorce, this episode is for you. Grab Kristel's book The Shift on Amazon. Link below. bit.ly/4ggctxj Subscribe and leave a comment. Tell us your biggest challenge with blended families. We read every one. Make Time For Love.

  5. Jun 16

    Satan's Roller Coaster: Narcissistic Abuse, Cluster B, and Recovery | The Fourth Phase Podcast Ep 9

    Richard Grannon has spent decades helping people identify and escape one of the most damaging and least understood dynamics in human relationships: narcissistic abuse. With over 800,000 YouTube subscribers and a global following spanning military, law enforcement, and everyday people, Richard built his system from the ground up, starting in self-defense and martial arts, and following the pain points of the operators, fighters, and high performers who kept pulling him aside to talk about their relationships. In this episode JJ and Kristel sit down with Richard to break down why high performers are actually the most vulnerable to cluster B personalities, what the warning signs really look like, what CPTSD actually means, why staying for the kids is the wrong call, and what real recovery looks like. This one hits different. If you know, you know. Find Richard Grannon:Website: richardgrannon.comInstagram: @richardgrannonBook: A Cult of One Make Time For Love.

  6. Jun 9

    The Hardest Thing I've Ever Done (Harder Than Hell Week) | The Fourth Phase Podcast Ep 8

    Trevor Millar is the co-founder and COO of Ambio Life Sciences, one of the world's leading Ibogaine treatment centers. He has spent 15 years on the front lines of trauma recovery, co-authored peer-reviewed research with Stanford University on Ibogaine and traumatic brain injury, and appeared in the Netflix documentary "In Waves and War" following US veterans through their healing journey. He is also the reason JJ is sitting here today. In this episode JJ shares his personal Ibogaine experience in full detail for the first time, including what he discovered about himself that 21 years as a Navy SEAL never surfaced. Trevor breaks down the science, the history, the Stanford TBI study, operator syndrome, and where Ibogaine treatment is headed. Learn more at ambio.life MTFL.

  7. Jun 2

    69% of Women File for Divorce. What He Needs. What She Needs. | The Fourth Phase Podcast Ep 7

    69% of women file for divorce. If you are a college educated woman that number jumps to 90%. So what is actually driving that? In this Swim Buddy episode JJ and Kristel break down what men and women are really longing for in a relationship, why couples disconnect without realizing it, and five things you can do this week to make your partner feel seen and valued. Topics covered: what men need to feel respected at home, what women need to feel emotionally safe, why physical and emotional connection are linked, and five actionable steps to start this week. Make Time for Love. MTFL.

  8. May 19

    Connection Isn't Soft | Fourth Phase Podcast EP6

    Connection isn't soft. It's not weakness. It's not therapy talk. It's discipline. JJ and Kristel sit down for Swim Buddy episode #3 to break down the one thing that makes or breaks every relationship — connection. How you lose it. How you bring it back. Why it matters more than almost anything else. This episode is for the guy who thinks "connection" is for couples therapy. It's for the woman who's been feeling unseen. It's for the couple stuck in roommate mode, where everything looks fine on the outside but the silence between you is getting louder. JJ and Kristel have lived through divorce, bankruptcy, blended families, two-state living, and starting over — and what they learned along the way is that connection isn't an accident. It's built. Every day. Through small disciplined rituals, uncomfortable conversations, and the willingness to soften first when you'd rather defend. In this episode: - What "connection" actually means (and what it doesn't) - The provider trap that quietly kills marriages - Roommate mode and how to get out of it - Pride, avoidance, and silent resentment - The "your soul knows" rule — bring it up - Why discipline beats motivation every time - The repair toolkit that brings connection back - Small daily rituals that save marriages Plus the "shame" rule, the MTFL doctrine, and a shout-out to listener Teo who reminded us why this show exists. If you've ever felt like you and your partner are drifting, this is your map back. — JJ & Kristel The Fourth Phase Podcast

  9. May 12

    Operator Syndrome: The Navy SEAL Doctor Who Discovered Why Operators Are Dying Inside | The Fourth Phase Podcast Ep 5

    Dr. Kirk Parsley, former Navy SEAL turned physician, joins JJ Parma and his Swim Buddy Kristel, on The Fourth Phase Podcast to break down what's really destroying elite operators from the inside out. Kirk discovered something terrifying as the doctor at SEAL Team. 28-year-old elite athletes walking into his clinic with the hormonal profiles of 60-year-old men. Destroyed by sleep deprivation, Ambien addiction, undiagnosed TBIs, and a medical system that had no answers. So he built one. IN THIS CONVERSATION: - The discovery of Operator Syndrome- Why Ambien is destroying your brain- The truth about sleep, hormones, and aging- JJ's 4 silent strokes and what saved his life- Ibogaine, psilocybin, and healing TBI- The archetypes destroying modern marriages- Why "longevity medicine" is the wrong term- The 80/20 rule that changes everythingDr. Kirk Parsley is one of the most credentialed voices in human performance alive today. TIMESTAMPS: 00:00 Cold Open 00:30 Intro 02:00 Welcome, Doc Parsley 05:00 From High School Dropout to Navy SEAL 12:00 28-Year-Olds With 60-Year-Old Hormones 15:00 The Ambien Trap 20:00 Sleep as the Foundation of Health 25:00 TBI and the Carl Gustaf Problem 30:00 Getting Shut Down by Navy Medicine 42:00 The Three Pillars of Health 55:00 JJ's Four Silent Strokes Story 1:02:00 Ibogaine, Psilocybin, and Healing 1:08:00 Archetypes and Why Marriages Fail 1:15:00 Performance Medicine, Not Longevity CONNECT WITH DR. KIRK PARSLEY: Website: https://docparsley.com Instagram: @DocParsley Book: Sleep To Win THE FOURTH PHASE PODCAST: Hosted by JJ Parma, Retired Navy SEAL (21 years in the Teams), and Kristel Follow us: Instagram: @FourthPhasePodcast TikTok: @FourthPhasePodcast YouTube: The Fourth Phase Podcast If this episode hit home, share it with someone who needs to hear it. Make Time For Love. MTFL.

  10. May 5

    Empty Tank Failed Mission:The Truth About Self-Care in Marriage | The Fourth Phase Podcast Ep 4

    You can't show up to your marriage with a half-empty tank. In this Swim Buddy episode, JJ and Kristel get into the truth about self-care , why it's not selfish, why it's mission readiness for marriage, and how to support your partner without guilt or resentment. We disagree. We push back. We get to something real. If you've ever felt guilty taking time for yourself, or watched your partner run on empty , this one's for you. What we cover: - Why self-care isn't selfish - The martyr trap most couples fall into - How rest can be your version of self-care - The 5-step playbook for couples - Why scheduling self-care is a discipline, not a luxury In memory of Charlie Keating IV — 10 years gone but never forgotten. Support the C4 Foundation: c4foundation.org — The Fourth Phase Podcast Hosted by JJ Parma, retired Navy SEAL (1996-2017), and his wife Kristel. Follow us: Instagram: @thefourthphasepodcast TikTok: @thefourthphasepodcast YouTube: youtube.com/@thefourthphasepodcast

  11. Apr 28

    Comfort in Chaos: The URT Story | The Fourth Phase Podcast Ep 3

    Ian Urtnowski grew up in Coronado, California, a beach kid turned waterman, lifeguard, and entrepreneur who built URT from $700 and zero guarantees. In this episode, Ian opens up publicly for the first time about the personal battle that has shaped every decision he's made. A close friend of Navy SEAL Charlie Keating IV, killed in action on May 3, 2016, Ian turned grief into purpose. The Chuck Heavy memorial shirt, the partnership with the C4 Foundation, and the brand he's built today, all of it, in his own words, is "the house that Charlie built." This is a conversation about finding comfort in chaos, building something from nothing, honoring the people who shaped you, and living fully in the present. In this episode:Growing up in Coronado and becoming a watermanBuilding URT from $700 with no business planThe serendipitous moment that created the brandCharlie Keating, the friendship, the loss, and the legacyThe C4 Foundation and what it means for military familiesLiving and building in the present tense Support URT and the C4 Foundation: urturt.com | c4foundation.org

  12. Apr 22

    Starting Over: The Truth About Timing, Failure & Rebuilding

    In this first Swim Buddy episode, JJ and Kristel share the real story behind The Fourth Phase Podcast—why it took years to launch, what they went through to get here, and why the timing finally mattered. From divorce and life transitions to rebuilding, discipline, and connection, this episode breaks down what it actually means to start over—and why you’re never out of the fight. They introduce the Swim Buddy concept from Navy SEAL training and how it translates into marriage, partnership, and life.

  • 12 Episodes

Ratings & Reviews

5
out of 5
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About

Conversations with people who’ve faced adversity and are building meaningful lives. The Fourth Phase - hosted by retired Navy SEAL JJ Parma and his swim buddy, Kristel.

Information

  • Creator
    Fourth Phase Productions
  • Years Active
    2026
  • Episodes
    12
  • Rating
    Explicit
  • Copyright
    © Fourth Phase Productions
  • Show Website
    The FOURTH PHASE PODCAST