In this podcast we explore the intersection of relationships, performance and wellness, and how we can best thrive in the systems and organizations we lead.
Anxious Progression One Day at a Time
This podcast episode is a further exploration of the blog post, Anxious Progression One Day at a Time.
In this episode I explore the concept of progressive overload in physical fitness, and how that same concept can be applied to working through anxiety -- mainly, progressively adding anxiety to our lives that we have to sit with, face, overcome, etc. It's through the progressive overload of anxiety that we are ultimately transformed.
In this episode I share my own journey of doing this, as well as share some ideas and stories how others have used this concept -- all set against the backdrop of my 100 mile run (which was a progressive overload for me physically, emotionally, mentally and spiritually -- over the course of many years).
Acknowledge, Identify and Reframe Your Depression and Anxiety
I recently wrote about this on my blog -- because I've realized the last few months that I have been depressed and anxious for a while.
Spurred on by the continual navigation of COVID, and how that has impacted things culturally, as well as some of the way things are currently done on a day to day basis -- I've realized that there has been a latent affect to what has been going on for 18 months, and finally some of that was starting to emerge in my mental health.
In this episode I talk about three important things that can really help you if you find yourself struggling with your mental health -- particularly, depression and anxiety.
I will take a look at what it means to acknowledge, identify and reframe your depression and anxiety -- and how these things could be really crucial to navigating your mental health in a positive way.
I'm Doubling Down on Breath Work
I have always been a fan of breath work, especially in the way that it has not only been so helpful for my own life and the anxiety that I have struggled with -- but I have literally seen it change the people's lives that I work with. Breath work is integral to our ability to emotionally regulate -- to stay calm and connected, not only with ourselves, but with others. In this episode I explore:
the book that really shifted my belief in breath work some tools that I recommend for breath work my 110 day experiment with taping my mouth shut at bedtime helpful apps to practice breath work why breath work is so critical. how my anxiety levels decreased drastically and my sleep increased drastically. varying breath work methods I used in my running and weight lifting training. Here are some of the Things/People that I mention in this episode:
Breath: The New Science of a Lost Art by James Nestor Art of Manliness Interview with James Nestor Headspace app Calm app Don't Panic app Breathwrk app
My Ongoing Experiment with Fasting
We are not human beings having a spiritual experience. We are spiritual beings having a human experience. Pierre Teilhard de Chardin I'm definitely no expert on the topic of fasting, but I have been experimenting with it for a few years, and finally decided to do my longest fast since I first tried it back on Maunday Thursday in 1999.
In early February I did my first ever 5 day water only fast. And it was a very difficult and amazing experience. I want to share with you my ongoing experiment with fasting -- but as I do -- I always recommend that you consult with your doctor, health coach, etc, before you decide to do your own. Though I grew up in a rich faith tradition where fasting was an important spiritual practice, I know that fasting is really an integrative discipline that interconnect our physical, emotional, mental and spiritual lives. In this episode I will discuss:
the basic details of my fast what I added to my water (lemon juice, salt, LMNT) my experience of losing 13lbs in 5 days. defining your purpose for fasting the double standard when it comes to fasting how fasting brings your emotional, mental and spiritual life to the surface in a very raw form. Links to Things/People Mentioned in the Episode Valter Longo The Longevity Diet
Ion Gut Health
Prolon -- 5 Day Fasting/Mimicking Diet
Goal Setting, Habits and the "Long Obedience in the Same Direction"
At the beginning of each new year we tend to think about turning the page on the current year, setting some goals, and moving with energy and momentum towards the new year that awaits us.
Though there is no magic with the turning of the calendar year, it does offer us a chance to think about resetting.
But this was a different kind of year. 2020 threw all kinds at challenges at us, and as we move into 2021, I don't think any of us are under the illusion that a new year will automatically change things.
But it still does offer us what the New Year transition has always offered us -- a change to pause for a minute and reflect upon what we have been through, and to think about where we are going.
What I have found helpful in this transitional period is to identify some specific goals that I can work on for the year -- ones that I can track and measure -- ones that involve a certain element of risk and the potential for failure.
So in this episode I want to come alongside of you and share what I have been doing that is helpful for me. You probably have your own methods, but I hope you learn something new and beneficial from how I do things.
In this episode I discuss
--the importance of thinking about goals over the long term -- not just in short frames of time. I talk about the quotes by Frederick Nietzsche, Eugene Peterson and Rich Roll that sent the context for this "long obedience in the same direction".
--Categorizing goals in the areas of physical, emotional, mental and spiritual.
--Importance of habits to goal setting and achieving goals, with specific attention to cornerstone/keystone habits.
--Writing down and reviewing and re-evaluating your goals / perhaps in a journal you write with hand -- like the Leuchtterm 1917 linked below.
--The concept of drift and learning to "defy drift" (something my executive coaching mentor discusses)
--Hindrances that often get in the way of achieving goals.
Rich Roll on overestimating what can be accomplished in a year, and underestimating what can be accomplished over the course of a decade.
Friedrich Nietzsche on a "long obedience in the same direction".
Eugene Peterson -- A Long Obedience in the Same Direction: Discipleship in an Instant Society
Charles Duhigg -- The Power of Habit: Why We Do What We Do in Life and Business
James Clear -- Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones
Drew Sams Instagram post on his word of "outside"
Leuchtterm 1917 journal (I use the lined one / sometimes I use the dotted matrix one as well)
Marc Payan on Leadershp, Facing Challenges and the Lessons Endurance Teaches Us
It's hard to know where to begin when describing my friend Marc Payan. Just Google his name and see what comes up.
Marc is a leader everywhere he goes, and like few people I have seen before, he inspires and encourages those around him to life a transformed life. That's the best way I can put it -- though it doesn't even really capture accurately what I want to say about Marc.
So you are going to have to take a listen. And check out his Instagram where he posts a lot of great content and daily stories.
Oh, and did I mention all the amazing work he has done in communities with his Payan X "movement".
Or that he is a Lululemon ambassador who has garnered global attention with his virtual running community during COVID-19.
As you can see, Marc is hard to describe in a few sentences, so I hope you enjoy our conversation covering a lot of topics from leadership, to his quad core principles, to his love of endurance running.
Check out our video interview on YouTube
The Real Deal
Love Rhett Smith and love all of the podcasts! It is life changing, relationship-building, good stuff that has given me useful tools to bring joy and peace to my everyday life. Nothing beats one on one therapy with Rhett but to have this resource and be able to scroll through the different topics and listen and re-listen as needed has been a wonderful (and free!) resource that I wish I would have had when my kids were teenagers or even when I was a teenager and beyond. Counting my blessings that I have Rhett Smith Podcasts at my fingertips now! It is powerful, inspirational and most of all Rhett is real! He has a passion and a gift for making you feel like you are right there in the room with him as if he's speaking, listening and caring specifically about you. My favorites are on the Pain and Peace Cycle and his books ("The Anxious Christian" and "What it Means to be a Man" -girls can read this too!) have also been life-changing resources that I have read and re-read. The podcasts are so convenient to listen to, relevant no matter what topic comes up and it has even helped me stop my Coke Zero soda addiction. When I am so engrossed in listening in the car I don't stop at convenient stores anymore to get my soda fix! I've even lost a few pounds since I've discovered Rhett Smith! Can't thank him or recommend him enough for sharing his personal stories and insight through his podcasts and interviews! His website is filled with many other resources as well. Amazing guy who practices what he preaches, struggles along with you but also knows when to let you sit with your own struggles and use the tried and true simple tools to dig down deep and deal with the real.
Thank you for so much information
I am thankful for your podcast. So much helpful info on Anxiety and other issues. Just one thing, please record at a higher volume, it is so hard to hear even with my volume turned all the way up. I’m not that old but I do live in New York so its hard to hear when I’m not at home listening with absolutely no background noise.
Very practical and helpful info and advice
I have been listening to this podcast for about six months. Every podcast is full of very useful information. It helps me in my marriage. I would highly recommend this to anyone needing to improve their own lives as well as their relationship.