Fit Mess: A Men's Mental Health Podcast
The show for men who are sick of their own sh*t and ready to make a change for better mental health. The Fit Mess podcast provides a judgment-free space for men to laugh and learn as hosts Zach Tucker and Jeremy Grater unpack their own struggles with anxiety and depression. By opening up about their personal experiences overcoming mental health challenges, Zach and Jeremy foster candid conversations that help men feel less alone. With plenty of sarcasm and unfiltered honesty, The Fit Mess strives to destigmatize and demystify men's mental health struggles so listeners can take small, achievable steps to make life feel just a little bit less messy.
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How to Overcome Depression And Find True Happiness, with Dannie De Novo
12/05/2023
How to Overcome Depression And Find True Happiness, with Dannie De Novo
Depression is a common and often debilitating mental health condition that can affect anyone, regardless of age, gender, or background. It can cause a range of symptoms, including persistent sadness, low energy, difficulty concentrating, changes in appetite and sleep patterns, and a loss of interest in once enjoyable activities. Sound familiar? In today's episode, we’ll talk with Dannie De Novo. She is a mental health advocate and survivor of depression, and she will share their journey of overcoming depression and the tools and strategies she uses to find happiness and build a fulfilling life…so you can do the same In this episode, we discuss: Seeking help and support is crucial for managing depression and finding happiness. This could mean talking to a trusted friend or family member, seeking support from a mental health professional, or joining a support group. Practicing self-care is essential for managing depression. This includes getting enough sleep, eating a healthy diet, exercising regularly, and finding ways to relax and de-stress. Focusing on small, positive things can bring joy and happiness into your life, even when you're feeling down. Setting goals and working towards them can give you a sense of purpose and meaning, which can help boost your mood. If your depression is severe or persistent, it may be necessary to seek professional treatment. This could include therapy, medication, or a combination of both. Remember, overcoming depression is not easy, and it may take time and effort. But with the right support and strategies, it is possible to find happiness and build a fulfilling life. Don't be afraid to reach out for help – it's a sign of strength, not weakness. (Note: This episode was originally published on Dec 26, 2022) ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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Finding Calm in the Holiday Chaos: 5 Stress Relief Hacks for the Most Wonderful Time of Year
11/27/2023
Finding Calm in the Holiday Chaos: 5 Stress Relief Hacks for the Most Wonderful Time of Year
Does the pressure to shop perfectly, party nonstop, stay cheerful, and produce picture-perfect holidays leave you drained and stressed? You're not alone! This week on The Fit Mess podcast, Zach and Jeremy share their best tactics for maintaining sanity amidst seasonal chaos. Tune in to hear them offer reasonable, realistic solutions to minimize holiday havoc so you can truly delight in the magic of this special time of year. From mindset shifts to self-care strategies, these guys are bringing practical advice to help you protect your peace of mind instead of just white-knuckling through the next few weeks. Ready to stop dreading the holidays and actually enjoy the most wonderful time of year? Don't miss this episode! Topics Discussed: Recent work trips and holiday gatherings Managing gift expectations Taking time for sleep and self-care Not overcommitting to too many parties/events Staying healthy amid holiday indulgences Seeking support when feeling overwhelmed Setting goals and resolutions Note: this episode was originally published December 19th, 2022 ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Rewire Your Brain to Stop Craving Junk Food Dopamine Hits, with Dr. Glenn Livingston
11/21/2023
How to Rewire Your Brain to Stop Craving Junk Food Dopamine Hits, with Dr. Glenn Livingston
Subscribe: In this conversation with psychologist Glenn Livingston, he shares how cravings can actually be a sign of a healthy brain rather than a sickness. He provides practical strategies for defeating cravings through specific food rules, redirecting fantasy about junk foods, and focusing on non-scale victories like freedom from obsession. Glenn emphasizes self-acceptance while still pursuing a healthy weight, starting with one simple change instead of dramatic overhauls. He advises not letting shame drive weight loss efforts. Topics Discussed: Understanding cravings as a sign of a "healthy" brain The food industry manipulating cravings Making specific personalized food rules Redirecting fantasies about junk food Focusing on non-scale victories Self-acceptance while pursuing healthy weight Starting with one simple change Not letting shame drive weight loss Responding skillfully to emotional eating triggers Building self-mastery and mindful habits ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Relax Your Nervous System and Reduce Anxiety Through Better Sleep with Dr. Peter Martone
11/14/2023
How To Relax Your Nervous System and Reduce Anxiety Through Better Sleep with Dr. Peter Martone
*Join the 5 Day Change Your Life Challenge with Jeremy's personal trainer Joe Villegas! Learn more here: In this episode, leading chiropractor Dr. Peter Martone shares his expertise on improving sleep for better health. He explains common mistakes people make with their sleep posture, like side sleeping, and how these strained positions lead to chronic neck, shoulder, and back pain over time. Dr. Martone stresses the role quality sleep plays in balancing hormones, reducing anxiety, and optimizing health. Listen to learn easy fixes that will upgrade your energy, recovery, and well-being. Topics Discussed: Common mistakes people make with sleep posture How sleep position affects neck and back pain Supporting the neck and spine improperly while sleeping Sleeping on your back without a pillow under your head Creating a sleep environment that feels safe Reducing anxiety and balancing hormones through quality sleep The importance of sleep position and consistent nighttime routine Using the Neck Nest device to improve neck posture Tracking HRV to monitor nervous system balance Tips for better sleep like keeping hands and feet outside the covers ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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226. How to Find Your Passion at Any Age with Brian Ondrako
11/06/2023
226. How to Find Your Passion at Any Age with Brian Ondrako
Do you have goals you want to accomplish that you have been putting off? Sometimes, you need to just get started. How do you do that? Well, we decided to ask Just Get Started podcast host, Brian Ondrako. Today, we speak to Brian about how he helps inspire people on the cusp of getting started on their path toward happiness. According to Brian, happiness is the result of making consistent decisions that align with your vision for your life, not attaining any specific goal. Unless you have a clear idea of which way to go, seeking happiness is almost irrelevant, which is why Brian recommends finding your North Star and taking incremental steps toward it. He also highlights the value of welcoming discomfort, staying curious, and embracing vulnerability along the way, which you’ll learn more about in this episode. Ultimately, it's not about reaching your North Star. It's about keeping the compass pointed in the right direction. If you want to find out how to stop wishing for change and start making it happen, tune in today! Topics discussed in this episode: We get vulnerable about where we are in our own journeys How Brian got started on his mission to help others Why you have to discover yourself to discover happiness The joy that can come from putting action in motion Why taking incremental steps toward your North Star is key Understanding the value of sharing your setbacks with others Overcoming fear and complacency with curiosity How you can benefit from embracing discomfort Advice for taking that first step by looking back at childhood How Brian encourages people to pursue their North Star A reminder that it’s your choice to change your behavior Tips for finding the simplest path forward (Note: This episode was originally published October 24th, 2022) ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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225. How to Transform Your Subconscious Programming with Breathwork and Meditative Practices with Carson Finkle
10/30/2023
225. How to Transform Your Subconscious Programming with Breathwork and Meditative Practices with Carson Finkle
The power of the mind and breath is so potent, that when tapped into, it can change your entire world for the better. Your heart and mind speak to each other, and we can change the way they communicate by releasing trauma stored in our subconscious and body, by using mindfulness techniques and breathwork. Breathwork has been life-changing for our host Jeremy Grater, so he wanted to share this healing tool with you all by bringing on his breathwork facilitator, Carson Finkle, on today’s episode to share his knowledge and insight on the benefits of breathwork, as well as the unique way he conducts his sessions. Carson Finkle is the founder of Create Meditation, which is a combination of breathwork, personalized music, and mindfulness practices, creating a profound experience to reprogram the subconscious to bring in healing. In today’s episode, you will hear how Create Meditation works, the benefits of breathwork and mindfulness, what happens to your mind and body after doing breathwork, and simple techniques you can do yourself to start your mindfulness journey. Tune in to hear how you can create more peace in your life, one breath at a time. Topics discussed in this episode: What is breathwork and how Carson got into it 3 pillars of Breathwork Is the breathwork experience different in person vs. Zoom? Are there dangers in not having a practitioner present when doing breathwork? Why Carson uses music in his breathwork practice The therapeutic aspect of the primal release of yelling Why Carson’s voice sticks with you in times of struggle The five words used to rewire the subconscious Why we start to have visions of a future self that didn’t seem possible before breathwork Is the world shifting toward spirituality? Bringing knowledge to breathwork can enrich the experience and practice Simple steps for beginners to start practicing mindfulness (Note: This episode was originally published Oct 11, 2022) Resources: Guest Website: - Use Promo Code FITMESS for $100 off ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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224. Open Your Ears: Disney VP Lee Cockerell Shares How to Defeat Anxiety
10/23/2023
224. Open Your Ears: Disney VP Lee Cockerell Shares How to Defeat Anxiety
Former Disney executive Lee Cockerell shares how he struggled with anxiety and depression later in life, despite professional success. He emphasizes the importance of sleep, diet, and exercise for mental health. Lee also discusses the need for vulnerability and work-life balance, even as a leader. He offers advice on prioritizing self-care, family, and business obligations. Topics Discussed: Dealing with imposter syndrome as an executive Lee's personal struggles with anxiety and depression The prevalence of mental health issues today The importance of sleep for mental wellbeing Overcoming cravings and listening to experts Seeking professional help for mental health The role of vulnerability for leaders Achieving balance and avoiding burnout Ways Lee manages his schedule and priorities ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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223. How To Break An Internet and Phone Addiction
10/19/2023
223. How To Break An Internet and Phone Addiction
In this episode, Jeremy openly discusses his personal struggles with internet and phone addiction, including constantly checking his devices for validation from likes and comments. He covers recognizing the signs of unhealthy technology dependence, like anxiety when disconnected and neglecting real-life responsibilities. The episode provides tips for overcoming internet addiction such as deleting unnecessary apps, establishing tech-free zones, finding rewarding offline activities, monitoring usage, taking digital detoxes, seeking professional support, and addressing root causes like isolation. Key takeaways are learning to identify and admit you have a problem, taking active steps to limit access and change habits, and finding fulfillment beyond digital dopamine hits. Topics Discussed: Personal experiences with phone/internet addiction Seeking external validation through technology Deleting unnecessary apps to reduce usage Signs of unhealthy internet dependence Creating tech-free zones at home Replacing device time with offline activities Tracking usage with monitoring apps Taking digital detox breaks Getting professional help for addiction Coping with root causes like loneliness Building real-world connections beyond technology Taking control of addiction through lifestyle changes Resources: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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222. Man Enough to Embrace Our Emotions - Justin Baldoni Discusses Creating New Masculine Ideals
10/16/2023
222. Man Enough to Embrace Our Emotions - Justin Baldoni Discusses Creating New Masculine Ideals
This week we talk with actor and author Justin Baldoni about his new book Man Enough: Undefining My Masculinity. We discuss the origins of limiting masculine stereotypes, the generational trauma around suppressing emotions that men inherit, and why embracing vulnerability is true strength. Justin shares his personal journey questioning the man box and advocates for redefining old-fashioned ideas of masculinity that often leave men feeling inadequate. We discuss practical ways men can open up and reconnect to their emotions and full humanity without feeling “unmanly.” Bulleted list of 10 topics discussed: Struggling to fit into society's rigid male gender roles Absorbing harmful messaging about masculinity from a young age The costs of men disconnecting from their emotions Learning to embrace vulnerability as a non-traditional strength Generational trauma around masculinity and not expressing feelings Toxic vs healthy masculine behaviors and mindsets Women's conflicting perceptions of masculinity Becoming who we are, not who society expects Moving from shame to self-acceptance Expanding narrow definitions of masculinity (Note: this episode originally aired June 9th, 2021) ---- GUEST WEBSITE: Other Books referenced: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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221. How To Find The Motivation To Lose Weight And Transform Your Health, with David Specht
10/12/2023
221. How To Find The Motivation To Lose Weight And Transform Your Health, with David Specht
Today, we're joined by inspirational weight loss success story David Specht. This former 300lb+ man, now dedicated health coach, is here to teach us everything he knows about the journey to better health. If you thought losing 100+ pounds was impossible, you're not alone - David once felt defeated and stuck in his obesity. However, through discipline and lifestyle change, David transformed his body and mindset over time. His story proves that lasting change is possible if you do the work. In this powerful episode, we ask David all our burning questions about weight loss and health journeys: What was the catalyst for change? How did he stay motivated? What kept him from giving up? And of course, what tips does he have for anyone wanting to succeed on their own journey? David delivers super-actionable strategies and hard-won wisdom into how incremental habits, community support, and growth mindset changed his health and life permanently. This transparent interview is a must-listen for anyone wanting to break old patterns and create their best self. By the end, you'll be newly inspired to take control of your health, believe in your ability to transform, and be patient with the process of lifestyle change. David is living proof that, with the right mindset and habits over time, you can go from hating broccoli to loving it - and your new self. Topics Discussed: David's struggles with obesity, emotional eating, and finding purpose in his 20s-40s The catalyst for change - doing a nutrition program with his wife Learning to celebrate small wins and stack healthy habits over time Finding his "why" - wanting to be an active grandfather Battling food addiction and keeping long term focus Becoming a health coach for accountability and to help others The importance of community and mentorship in lifestyle change Mindset shifts needed to build confidence and break limiting beliefs David's advice for starting a health journey: get a mentor, join a community, follow a nutrition plan you can stick to ---- GUEST WEBSITE: Work with David: Listen to David's podcast: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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220. Feeling Anxious About the Future? This Nostalgia Exercise Could Help You Find Gratitude
10/09/2023
220. Feeling Anxious About the Future? This Nostalgia Exercise Could Help You Find Gratitude
If you've struggled with childhood trauma, you know how it can haunt you into adulthood. The memories and unhealthy patterns of coping can lead to anxiety, depression, and feelings of being stuck. You may feel like you can't escape the pain of your past. In this vulnerable episode of The Fit Mess podcast, Jeremy and Zach share stories of overcoming difficult childhoods through self-compassion and gratitude. Looking back at old mementos helped them realize how much they've grown. They discuss strategies like mindfulness and perspective-taking to combat negative thought cycles. The hosts emphasize that while trauma leaves scars, you have the power to continually heal yourself by acknowledging your resilience. Topics discussed: Childhood trauma and its lasting impact into adulthood Depressive episodes and negative thought cycles Anxiety caused by fixating on the past and future How nostalgia can conjure both pain and gratitude Taking perspective on how far you've come as an adult Measuring personal growth since childhood Cultivating gratitude through practices like journaling Using mindfulness to interrupt rumination Learning self-compassion by acknowledging your resilience Reflecting on progress made healing from past struggles ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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219. How the Mind-Body Connection Can Help Heal Chronic Pain
10/05/2023
219. How the Mind-Body Connection Can Help Heal Chronic Pain
If you’ve been living with chronic pain, you know how debilitating it can be. The constant discomfort and limitations on your daily life can lead to frustration, depression, and a sense of hopelessness. You may feel like you’ve tried every treatment and solution, but nothing provides lasting relief. In this episode of The Fit Mess podcast, Jeremy shares how he dealt with chronic tailbone pain for years. Despite seeing doctors, nothing helped until he saw a specialist. She helped him realize the pain was manifesting from emotional stress and trauma stored in his body. Jeremy and Zach then discuss strategies to address chronic pain through a mind-body approach, like meditation, breathwork, yoga, and self-care rituals. They emphasize how letting go of tension and negative thoughts can calm your nervous system and reduce discomfort. Topics Discussed: Examining negative thought patterns that feed pain Releasing stored stress and trauma through breathwork, meditation, chanting Letting go of the need for control over your body Listening better to your body’s signals Soothing the parasympathetic nervous system Adopting holistic self-care rituals like yoga and meditation Practicing radical self-acceptance Tapping into your body’s power to heal Working with a specialist like a yoga therapist Being patient with progress over chasing perfection ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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218. How to Start Working Out When You Don't Feel Motivated with Shanna Missett Nelson
10/02/2023
218. How to Start Working Out When You Don't Feel Motivated with Shanna Missett Nelson
We all have days when we lack motivation for our workouts. It's easy to fall into a funk with your fitness routine. The good news is there are strategies to get back on track! On this episode of The Fit Mess podcast, hosts Zach and Jeremy have an encouraging discussion about staying motivated in your fitness journey. They are joined by Shanna Missett Nelson, CEO of the dance cardio brand Jazzercise. Topics discussed: Finding activities you genuinely enjoy as the key to consistency Letting go of perfectionism and comparisons Focusing on how exercise makes you FEEL Having a supportive fitness community Knowing your "why" and original motivation Recruiting accountability partners Allowing yourself grace on off days Taking a walk or doing simple movement is still a win Exploring different formats until you find what you love Looking back at physical activities you enjoyed as a kid ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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217. How to Stop Emotional Eating Even When It Feels Impossible
09/28/2023
217. How to Stop Emotional Eating Even When It Feels Impossible
In this episode, Jeremy and Zach have a candid chat about their struggles with emotional eating and stress cravings. We've all been there - feeling overwhelmed and finding ourselves snacking impulsively. The hosts share their own experiences and missteps openly, like eating handfuls of chips when deadlines pile up. They discuss useful tips for identifying triggers, staying hydrated, planning ahead, and most importantly, showing yourself compassion. Topics discussed: Emotional vs. physical hunger Stress as a trigger for eating Fatigue and cravings Eating from boredom Increasing self-awareness Alternatives to cope with stress Importance of hydration Meal planning strategies Occasional indulgences Self-compassion ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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216. How to Rewire Your Brain to Defeat Depression, with Kelsey Aida and Lynnsey Robinson
09/25/2023
216. How to Rewire Your Brain to Defeat Depression, with Kelsey Aida and Lynnsey Robinson
In this episode, Kelsey Aida and Lindsay Robinson share their personal struggles and professional insights on defeating depression through mindfulness, gratitude, and other simple self-care habits. They explain how their podcast “High Vibing It” has helped them find their voices and spread more light. Topics discussed: Using emotional release to process depressive feelings Establishing a daily gratitude practice Making small, gradual changes to your mindset Tapping into the subconscious through writing, meditation, and affirmations Observing your self-talk and reshaping negative narratives The power of movement for releasing feel-good endorphins Accomplishing small tasks to build confidence and momentum Having compassion for your own unique healing journey Stepping outside your comfort zone for growth Staying consistent with self-care rituals over time Training your brain to scan for positives versus negatives ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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215. How You Can Build True Mental, Physical and Emotional Toughness for Success and Fulfillment, with Greg Everett
09/21/2023
215. How You Can Build True Mental, Physical and Emotional Toughness for Success and Fulfillment, with Greg Everett
In this episode we talk with Greg Everett. He's a champion weightlifting coach, movie maker, and wrote the book "." We talk about what being truly tough means, and why it's important. Greg shares practical tips and advice to help build confidence and disciplined habits to reach your goals. He breaks down the typical idea of being "tough." Then shows a better, more complete way to get real mental, physical, and emotional toughness for success. Listen in to learn from this champion's knowledge. Greg shares his top insights on how to grow unbreakable confidence. How to make commitments that last. And how to realize your full potential through mental toughness, buddy. In this episode, you’ll learn: What it means to be tough How to stick to your commitments Why it is important to be tough What you can learn from your emotions How to build character (Thi episode was originally published July 7th, 2021) Resources ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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214. How To Find Emotional Healing through Bodywork, Vulnerability, and Core Energetics, with Kellie Newton
09/18/2023
214. How To Find Emotional Healing through Bodywork, Vulnerability, and Core Energetics, with Kellie Newton
On this episode of The Fit Mess podcast, we chat with Core Energetics Practitioner, Kellie Newton about using vulnerability for personal growth and healing. Kellie shares how Core Energetics and group therapy help people release emotional pain by fully revealing themselves. We discuss the power of moving this energy out of your body through physical activities and human connection. Kellie also explains why relating to group members as family archetypes allows you to resolve lingering issues. Topics discussed: Letting yourself be seen and accepted even with flaws Finding safe spaces to open up authentically Using past hurts as fuel to keep going Practicing receiving love and care from others Setting boundaries around what feels right Creating bonds through sharing struggles Having patience as change happens slowly Relating to primary partners vs. group members Witnessing transformations from negative self-talk Continuing vulnerability practice in daily life ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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213. How to Find Light During Your Darkest Moments with Depression
09/14/2023
213. How to Find Light During Your Darkest Moments with Depression
This raw, honest episode explores dealing with dark times and mental health struggles like depression and anxiety. Jeremy and Zach share personal experiences about their own painful experiences with mental health challenges and tips for coping when you feel overwhelmed or hit rock bottom emotionally. Topics discussed: Reaching out to friends and asking for help Taking time for self-care Using tools like exercise, meditation, and journaling Separating your identity from your depression Letting emotions pass through you Being patient with yourself through the recovery process Limiting negative content and doom-scrolling Laughing and finding humor Having emergency resources handy Remembering that you have the strength to get through ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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212. How To Reduce Anxiety By Cutting Back Your Daily Coffee Intake
09/11/2023
212. How To Reduce Anxiety By Cutting Back Your Daily Coffee Intake
In this episode, Zach and Jeremy talk openly about how they trimmed their daily caffeine intake – and how you can benefit from doing the same. By reducing their coffee intake, they were able to decrease anxiety, sleep better, and improve focus throughout the day. You’ll hear their tips for slowly weaning yourself off caffeine to avoid headaches and withdrawal symptoms. Even if you’re a die-hard coffee lover, you’ll be inspired to re-evaluate your own habits. Minor tweaks like mixing in decaf or timing your last cup can make a major difference in your mood, energy, and wellbeing. Topics include: Caffeine as an addictive, psychoactive drug Jitteriness and anxiety caused by excessive caffeine Disrupted sleep cycles and insomnia Caffeine withdrawal headaches Strategies to gradually reduce intake like mixing regular and decaf The 12-hour cutoff before bed to avoid sleep disruption Increases in focus and energy stability from lower doses Resetting caffeine tolerance through a “caffeine reset” Observing improved mental and physical wellbeing in moderation The painful process of breaking up with caffeine ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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211. How To Ignore The Lies Your Scale Is Telling You
09/07/2023
211. How To Ignore The Lies Your Scale Is Telling You
In this episode, hosts Jeremy and Zach talk with Katie Bramlett, founder of We Shape, about why the number on the scale holds so much power over our self-image and self-worth. Katie shares her insights on body image, diet culture expectations, and tips for cultivating self-acceptance regardless of your weight. Topics Discussed: The scale as a source of validation Cultural messaging about ideal body weight Linking self-worth to a number Moving from self-loathing to self-love Listening to your own body's needs Exercising for enjoyment rather than punishment Toxic diet culture and false fulfillment Finding community and human connection Living with purpose and joy Developing inner peace and self-acceptance ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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210. How to Quiet Your Inner Critic to Boost Your Mental Health
09/04/2023
210. How to Quiet Your Inner Critic to Boost Your Mental Health
In this raw, candid episode of The Fit Mess, hosts Jeremy and Zach have an open discussion about Jeremy's battle with depression, imposter syndrome, and negative self-talk. He shares his struggles with anxiety and isolation at recent entrepreneurial events, where he felt different and inadequate compared to others. Zach provides perspective by focusing on Jeremy's progress over time, avoiding unproductive comparisons with others. Their conversation dives into beneficial tactics like self-compassion, adding structure through routines, reframing negative thoughts, and utilizing social support. Topics Discussed: The need for self-acceptance beyond achievement Learning from the past to appreciate the present Staying focused on your own path This transparent discussion offers connection and hope ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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209. How to Overcome Social Anxiety Even When You Forgot to Pack Your Underwear
08/31/2023
209. How to Overcome Social Anxiety Even When You Forgot to Pack Your Underwear
In this episode, Zach and Jeremy share their experiences with anxiety and panic when leaving the comfort of a hotel room to head out to conferences, networking events, and other unfamiliar social situations. Jeremy describes his mounting worry about interacting with crowds after being isolated during Covid. They discuss techniques like exposure therapy to push through the discomfort and make connections, finding that it gets easier over time. The episode covers managing social anxiety, perfectionism, and fear of the unknown when traveling for work. Topics discussed: Social anxiety around networking and meeting new people Using exposure therapy to push through discomfort Techniques like box breathing to manage anxiety Learning to be present and grounded when anxious Letting go of control over uncontrollable things Taking small steps forward to overcome limitations Stories of dealing with fear on turbulent flights ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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208. How to Feel Closer to People By Sharing Your True Self, with Jem Fuller
08/28/2023
208. How to Feel Closer to People By Sharing Your True Self, with Jem Fuller
Have you ever been in a situation where you knew what you needed to do, but you couldn’t seem to get started? Maybe you knew you needed to lose weight, but every time you went to the gym, you bailed out at the last minute. Or you knew you needed to improve your grades, but you didn’t have the motivation or the time to study. The truth is, that our mindset is the key to everything we want in life. Too often we wait until we’ve hit rock bottom before doing something about it. In this episode, we’re joined by a man who knows what it’s like to hit rock bottom and bounce back. Jem Fuller has lived a life of extremes. He's been a barefoot backpacker, fire-dancer, a global tattooist, and a kindergarten teacher! Now, Jem is an expert in communication, resilience, and mindset, leading retreats around the world. In our conversation, he shares some simple things you can do to take healthy action for your body and your mind. What We Discuss with Jem: 00:00 Intro 7:54 Creating connection 8:30 Having it all before it comes crashing down 11:46 Jem’s life-changing experience 14:06 You can change your beliefs 18:31 You can’t have anything you want 21:07 The value of self-compassion 24:18 Creating a sense of self 27:08 Acceptance is not apathy 28:57 The struggle for conscious communication – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Note: This episode was originally published April 5th, 2022 Resources: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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207. How to Quiet Your Inner Critic Through Tiny Efforts
08/24/2023
207. How to Quiet Your Inner Critic Through Tiny Efforts
Are you tired of setting goals and falling short? Do you find yourself constantly trying to make rapid transformations, only to fizzle out a few days later? You're not alone. In today's episode of , we discuss how focusing on rapid transformations instead of a slower evolution may be holding you back. Here are some of the main concepts covered in the episode: The importance of questioning what you believe and the stories you tell yourself A new perspective on the idea of taking small steps toward constant improvement The power of cumulative improvement and compounding returns We also talked about the importance of taking small steps toward constant improvement. As the quote from Ryan Holiday's book, “” states, "if the first step is just showing up, committing to doing something each day then the next step is finding something to focus on, getting better at each." This is where cumulative improvement meets compounding returns, and it's where we can harness one of the most powerful forces on earth. By focusing on evolution instead of revolution, we can set ourselves up for success in the long term. It's important to remember that progress takes time and consistency, and that's what ultimately leads to success. So, next time you're setting a goal, remember to take it one step at a time and focus on the evolution, not the revolution. (This episode was originally published on January 26th, 2023) ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS: If you enjoyed this episode check out:
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206. How to Defeat Your Inner Pig and Finally Lose Weight with Glenn Livingston
08/21/2023
206. How to Defeat Your Inner Pig and Finally Lose Weight with Glenn Livingston
Dr. Glenn Livingston is a veteran psychologist and longtime CEO of a multi-million dollar consulting firm that has serviced several Fortune 500 clients in the food industry. Disillusioned by what traditional psychology had to offer overweight and/or food-obsessed individuals, Doctor Livingston spent several decades researching the nature of bingeing and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, however, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food. In this episode, Dr. Livingston teaches why Binge Eating and Overeating are such common problems, and how there are two factors that combine to form the perfect storm in our culture and have created a horrendously difficult mountain to climb for anyone who wants to stop overeating. (a) the food industry’s billions and; (b) the addiction treatment industry’s message of powerlessness. What We Discuss with Dr. Livingston: 00:00 Intro 06:13 Glenn’s personal weight-loss struggle 10:36 The Food Industry’s predatory tactics 15:58 Controlling our biological impulses 17:27 The creation of “the inner pig” 22:11 Self-love isn’t enough 29:58 The feast and famine roller coaster 34:26 Using the present moment to eat healthily 36:43 Why your failures mean you’ll have success – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! This episode was originally published on March 29th 2022 ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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205. How to Get Your Relationship Shit Together with Gary John Bishop
08/17/2023
205. How to Get Your Relationship Shit Together with Gary John Bishop
Everyone wants that amazing, fulfilling, and profoundly connected relationship we’ve all read about and dreamed of with someone who gets you and you get them, and all is wonderful in the world. But what is the reason some of us don’t have it? Maybe you don’t know shit about having an authentically great relationship! That's according to our guest this week. The “Sex Pistols of Self-Help,” is also the author of “.” It’s the latest title from his “Unfuck Yourself” series. In this episode of The Fit Mess, Gary shares why you need to stop shifting blame in your relationships, take responsibility, and face yourself first if you truly want a real relationship that actually works. What We Discuss with Gary: 00:00 Intro 2:22 Thoughts create reality 5:36 Why Love UnFu*ked is an important book now 9:58 Which relationships need help 11:22 Self-reflection leads to growth 14:21 Don’t change for other people 19:06 People don’t change but relationships do 24:39 Why you keep attracting assholes 28:17 Can you be loved if you don’t love yourself 30:08 What Gary’s wife thinks about his relationship advice This episode was originally published January 25th, 2022 – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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204. How To Get The Hell Out Of Your Own Way: Lessons from a Military Veteran's Struggles
08/14/2023
204. How To Get The Hell Out Of Your Own Way: Lessons from a Military Veteran's Struggles
We all face moments when it feels like the world is against us, and it's easy to lose hope. However, the inspiring journey of Jason Pike, a military veteran, shows us that even in the face of pain, failure, and self-doubt, we can rise above our circumstances and find hope. In this episode, we share his story and the valuable lessons he learned along the way. From his experiences in the military to his ongoing journey of self-discovery and mental health management, Jason's story reminds us that resilience and determination can lead us to triumph over life's toughest challenges. Life struggles and experiences with pain and failure. Lessons learned from personal setbacks and the journey of self-discovery. Strategies for managing mental health, including meditation, exercise, and yoga. Embracing discipline and its impact on your life. Overcoming self-doubt Pursuing educational goals despite professional discouragement. The importance of resilience and persistence in navigating life's ups and downs. Discovering hope and triumph over adversity. ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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203. Managing Grief: Cry That Shit Out!
08/10/2023
203. Managing Grief: Cry That Shit Out!
Jeremy and Zach discuss the topic of grief in this episode. Jeremy shares his personal experience of grieving the loss of his 15-year-old cat and the unexpected emotions that came with it. He reflects on the initial annoyance he felt towards the cat and how caring for her during her illness created a profound connection. Both Jeremy and Zach emphasize the importance of allowing oneself to feel and process grief, using tools such as journaling, physical activity, and self-care. They highlight the significance of not suppressing emotions or turning to unhealthy coping mechanisms. Key Takeaways: Grief is a natural response to loss and can be experienced in various situations, including the loss of a loved one or a pet. Allowing oneself to feel and process grief is essential for healing and moving forward. Tools such as journaling, physical activity, and self-care can help manage and navigate the grieving process. Avoiding unhealthy coping mechanisms, such as alcohol, is crucial for long-term emotional well-being. ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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202. Focus Bear: The Game-Changer for Distraction Management and Habit Formation with Jeremy Nagel
08/07/2023
202. Focus Bear: The Game-Changer for Distraction Management and Habit Formation with Jeremy Nagel
In this episode of The Fit Mess, we explore Focus Bear, an app designed to manage distractions and form positive habits for individuals with ADHD and autism. Created by Jeremy Nagel, who personally understands the challenges of these conditions, Focus Bear offers unique features to enhance focus and productivity. The app allows users to configure allowed and blocked websites, syncs progress across devices, and encourages active screen time while reducing passive distractions. Emphasizing the power of routines, Focus Bear sets the stage for a productive day. The episode also highlights the benefits for non-neurodivergent users. Topics Discussed: Focus Bear: A Distraction Management and Habit-Forming App Challenges of ADHD and Autism The distinction between Passive and Active Screen Time Syncing Progress Across Devices Power of Morning Routines Empowering Neurodivergent Individuals Managing Distractions and Procrastination Recognizing the Importance of Productive Habits Benefits for Non-Neurodivergent Users Personal Journey of Focus Bear's Founder ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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201. Why You Are Wrong About The 80/20 Rule And How to Start Using It The Right Way
08/03/2023
201. Why You Are Wrong About The 80/20 Rule And How to Start Using It The Right Way
In this episode of The Fit Mess podcast, Jeremy and Zach explore the 80/20 rule in self-improvement. They discuss how this principle, known as the Pareto Principle, can help strike a balance between personal growth and contentment in the present moment. They share practical insights into setting realistic goals, prioritizing efforts, and embracing self-compassion. They encourage listeners to focus on impactful actions that yield significant results and let go of the pressure to achieve perfection. Join Jeremy and Zach as they navigate the complexities of self-improvement, offering valuable strategies to enhance well-being and find joy in the journey. Topics Discussed Introduction to the 80/20 Rule Identifying the most impactful actions that yield the most significant results Setting Realistic Goals Encouraging achievable and realistic goals rather than striving for perfection Balancing Effort and Enjoyment Striking a balance between self-improvement efforts and finding joy Accepting imperfections and cultivating gratitude in the journey of personal growth. Navigating Societal Pressure to succeed and meet external expectations How to overcome feelings of inadequacy. Cultivating contentment and gratitude for the present moment Reflecting on the areas of life that matter most and focusing efforts on nurturing those aspects. Setting Boundaries and saying no to activities or commitments that do not align with personal goals and values. ---- MORE FROM THE FIT MESS: Connect with us on , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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