Coursen’s Corner

On today’s episode of Coursen’s Corner,  I was honored to have Stephen Bradley Womack join me in the studio. Brad is a highly successful entrepreneur in the hospitality industry, a well-known television personality from ABC’s 'The Bachelor,' and a dedicated mentor helping individuals reclaim their mental and physical potential through discipline and self-growth.

In this episode, Brad shares his journey through some of his life’s pivotal moments, missions, and messes, to finding true fulfillment. We dive into powerful topics like perception bias, reclaiming identity, stoicism, and the importance of questioning self-worth. Brad shares his unique approach to mentorship, how he helps others improve their lives, and how documenting milestones can inspire growth.

We also dive deep into relationships— with others and ourselves, the role of therapy, overcoming childhood trauma, and life’s wake-up calls. From embracing solitude to allowing opportunities to come to you, Brad brings a wealth of wisdom to the table. Get ready for a deep, thought-provoking conversation filled with lessons on spreading positivity, finding comfort in solitude, his answers to my final five questions, and much more.

FOLLOW BRAD ON INSTAGRAM: https://www.instagram.com/bradwomackatx/?hl=en

SHOW NOTES

“The Second Mountain” by David Brooks: https://a.co/d/55Bviik 

Brad on “Conversations with Claire:” https://www.youtube.com/watch?v=bbrdQ8mCAzQ 

FOLLOW SPENCER COURSEN 

Instagram: https://www.instagram.com/s.coursen/ 

Website: www.SpencerCoursen.com  

Book: TheSafetyTrap.com 

Veteran Advocacy: Ronin6.com  

Business: CoursenSecurityGroup.com

SPECIAL THANKS TO

Staccato Ranch:  https://staccatoranch.com/ 

SunLife Organics: https://sunlifeorganics.com/ 

RECORDING STUDIO

Podcast Recorded Studio: Record ATX 

https://www.recordatx.com/ 

THEME MUSIC

"Underground Moments" by Cushy

https://www.epidemicsound.com/artists/cushy/  

PODCAST AND VIDEO PRODUCTION

Ronin6 Media

MAILBAG & Submissions

[email protected]

Willpower isn't the reason your diet keeps failing — your nervous system is. Here's the real, four-part breakdown of why you actually crave what you crave.

Spencer Coursen sits down with Gina Worful, MS, RD, a classically trained registered dietitian and founder of the Mastering Mindfulness Institute, who spent over a decade inside the traditional diet industry before realizing that food rules and willpower were never the real problem. Gina breaks down why an estimated 85–95% of health programs fail long-term, and walks through her four core categories of food cravings — food-based (low blood sugar), mood-based (low serotonin), nervous system-based (cortisol and stress), and subconscious-based (unprocessed emotion) — so listeners can actually diagnose what's driving their own eating patterns instead of just white-knuckling through them.

Spencer connects the dots to his own experience, including how appetite suppression, isolation, and emotional eating showed up during the hardest period of his life, and reframes Gina's clinical model through his own security and behavioral-threat-assessment lens — right down to comparing "auditing yourself with honesty" to running a real security audit rather than just installing a camera and calling it done.

Chapters:

00:00 – Catching Up: Emotional Safety and Better Helpers

00:52 – Beyond Health Information: Why Emotions Drive Behavior

01:21 – The Subconscious Iceberg: What's Driving Your Choices

02:58 – The What vs. The Why: Why Knowing Isn't Enough

03:56 – Why 85–95% of Health Programs Fail Long Term

04:35 – Moment, Mission, or Mess: What Actually Creates Change

06:10 – The Subconscious "Should I Eat the Cookie?" Decision Loop

08:22 – Slowing Down to Notice What's Really Driving a Food Choice

09:28 – The Brownie Story: When Food Becomes an Emotional Bond

10:15 – "Audit Yourself With Honesty": A Self-Awareness Framework

19:08 – Practicing for "Game Day" Before the Craving Hits

19:56 – The Psycho-Cybernetics Basketball Visualization Study

25:18 – Why Calming Your Nervous System Lowers Cravings

28:55 – The Four Types of Food Cravings, Explained

29:07 – Craving #1: Food-Based (Low Blood Sugar)

29:55 – Craving #2: Mood-Based (Low Serotonin)

33:18 – Craving #3: Nervous System-Based (Cortisol and "Hypnosis"

)37:22 – How the Food Industry Engineers the "Bliss Point"

43:12 – Craving #4: Subconscious and Emotional Eating

44:33 – Spencer on Emotional Eating During His Hardest Season

50:08 – Building Self-Trust With Food Instead of Restriction

53:46 – Case Study: Diagnosing a 2 a.m. Craving

56:40 – Radical Honesty as the Real Path to Change

56:48 – Closing Round: Five Rapid-Fire Questions

1:06:52 – Where to Find Gina Worful and "Deeper Than Dieting"

If this episode gave you a new way to think about the cravings you've been fighting instead of understanding, subscribe to Coursen's Corner, drop a comment about which of the four craving types you recognize in yourself, like the video, and share it with someone who's been white-knuckling their way through a diet.

New episodes of Coursen's Corner drop every Wednesday.

Follow Gina Worful:

Website: masteringmindfulness.instituteInstagram: instagram.com/gina.worful

Facebook: facebook.com/gworful

LinkedIn: linkedin.com/in/ginaworful

YouTube: @masteringmindfulness.institute

Follow Coursen's Corner: https://www.instagram.com/coursenscorner/

---------------------------------------------------------------------------🔗 CONNECT WITH SPENCER COURSEN 📸 Instagram - https://www.instagram.com/s.coursen/📺 YouTube - https://www.youtube.com/@SpencerCoursen🐦 Twitter/X - https://x.com/spencercoursen🧐 TikTok - https://www.tiktok.com/@s.coursen🌎 Website - https://www.SpencerCoursen.com📕 Book - https://a.co/d/3KXG4y2 🥷 Brand - https://www.Ronin6.com🇺🇸 Business - https://www.CoursenSecurityGroup.com🖇 LinkedIn - https://www.linkedin.com/in/spencercoursen📰 Newsletter: https://spencer-coursen.beehiiv.com/📧 Email - [email protected]

I was honored to host Fire Fighter Robert “Buzz” Busby of the Austin Fire Department’s Ladder #1 on today's episode. Buzz is a 48-year-old husband, and father of three, who has been straight-edge for 32 years and has been with the fire service for 22.  In this episode, Buzz shares how the love of his family keeps him grounded, what he does every day to honor them, how answering the call to be a protector is both a blessing and a curse, the mental health challenges facing the modern warrior, and so much more. I thoroughly enjoyed this conversation, and I think you will too. Always remember.

 -- SGC

TOPICS    

Childhood dreams of becoming a fire firefighter; discovering rescue mode; answering the call to become a protector; PTSD and being hyper-vigilant; promoting a positive protective posture; the importance of a strong masculine role model in a young boy’s life; meeting his wife; compartmentalization; earning the purple heart; the healing power of a daughter’s love; mental health and the modern warrior; 8 minutes; God moments; The Dad Edge Podcast; the stranger dynamic; being of service; tenets for making marriage work; battle of the badges; advanced tech in fire fighting; remembering 911; 5Q’s; finding diamonds; and so much more. 

SHOW NOTES

Do You Have 8 Minutes? https://www.instagram.com/p/C6m5zDQL3e8/ 

The Dad Edge Podcast: https://thedadedge.com/podcast/ 

STFU by Dr. Dennis Leary, “A Revolutionary New Form of Therapy:  https://www.youtube.com/watch?v=0KGNzRpjC0k 

TRIBE by Sebastian Junger: https://www.sebastianjunger.com/tribe-by-sebastian-junger 

FOLLOW ROBERT 

Robert’s Instagram: https://www.instagram.com/xbuzzxatx/ 

Austin Fire Department: https://www.instagram.com/austinfiredept/ 

FOLLOW SPENCER COURSEN 

Instagram: https://www.instagram.com/s.coursen/ 

Website: www.SpencerCoursen.com  

Book: TheSafetyTrap.com 

Brand: Ronin6.com  

Business: CoursenSecurityGroup.com

SPECIAL THANKS TO

Staccato Ranch:  https://staccatoranch.com/ 

SunLife Organics: https://sunlifeorganics.com/ 

RECORDING STUDIO

Podcast Recorded Studio: Record ATX 

https://www.recordatx.com/ 

THEME MUSIC

"Underground Moments" by Cushy

https://www.epidemicsound.com/artists/cushy/  

PODCAST AND VIDEO PRODUCTION

Ronin6 Media

MAILBAG & Submissions

[email protected]

In this episode, I sit down with Evan H. Duvall – a native Texan was born and raised just outside of Austin in Dripping Springs. At 19, Evan joined the U.S. Navy with ambitions of becoming a Navy SEAL. After an injury during Hell Week sidelined his special operations pursuits, In 2020, Evan finished his military service and returned home. Since then, Evan has dedicated himself to being a leader within the Austin community and beyond. As an entrepreneur, Evan has quickly gained extensive experience in the fitness and hospitality industries. Over the past four years, he has coached at some of Austin's top gyms, including Onnit Gym and Atomic Outpost. He has independently produced and hosted over 180 events and interviews, spotlighting the talents and stories of Austin's culture and creative community. 

TOPICS    

The evolution of social media; being mindful media of your diet, exercise as a mental health ritual; growing up in Austin; deciding to join the Navy; training with David Goggins; work ethic and the art of embracing the suck; the importance of teamwork; hard lessons about asking for help; overcoming co-dependence; acts of service; selflessness and selfishness; training at ONNIT Gym; experiencing and overcoming burnout; being out of alignment; making a hard reset;  being in integrity; being in choice; knowing what you don’t want your story to be; learning to lead by example; leaning into live events; silent disco podcast release parties; learning by doing; One Night Only launch; 5Q’s; and so much more. 

FOLLOW EVAN 

Evan’s Instagram: https://www.instagram.com/evan.h.duvall/ 

One Night Only: https://www.onenightonlyatx.com/

One Night Only IG: https://www.instagram.com/onenightonly.austin/

FOLLOW SPENCER COURSEN 

Instagram: https://www.instagram.com/s.coursen/ 

Website: www.SpencerCoursen.com  

Book: TheSafetyTrap.com 

Brand: Ronin6.com  

Business: CoursenSecurityGroup.com

SHOW NOTES

ONNIT Gym: https://www.onnitgym.com/

Atomic Outpost: https://atomic-athlete.com/about/ 

Erick Godsey: https://www.erickgodsey.com/ 

The Sacred Path of The Warrior: https://a.co/d/8LDdSnL 

Do You Have 8 Minutes?

https://www.instagram.com/p/C6m5zDQL3e8/ 

SPECIAL THANKS TO

Staccato Ranch:  https://staccatoranch.com/ 

SunLife Organics: https://sunlifeorganics.com/ 

RECORDING STUDIO

Podcast Recorded Studio: Record ATX 

https://www.recordatx.com/ 

THEME MUSIC

"Underground Moments" by Cushy

https://www.epidemicsound.com/artists/cushy/  

PODCAST AND VIDEO PRODUCTION

Ronin6 Media

MAILBAG & Guest Submissions

[email protected]

In this episode, I sit down with Hannah Allen, a real estate maven with a knack for finding off-market gems and restoring historic properties. Growing up, Hannah learned the art of hospitality and the importance of connection from her counselor parents at their family-run "Colcord House" bed and breakfast. Hannah Allen’s love for Austin's diverse culture and historic charm makes her an expert guide for newcomers. Tune in as she shares her favorite spots in the city, from the best food and nightlife to hidden gems in art and music, and discover what makes Austin such a dynamic destination for so many people looking for a place to call home. 

TOPICS    

Being comfortable on camera; the impact of the election cycle on real estate; modeling and acting as a kid; gender roles; current market status; Austin’s top selling points; renting vs owning; commercial vs residential markets; Austin as a destination for filmmakers; the Austin pivot from live music to comedy; getting star struck by celebrity; future plans for Austin’s skyline; entrepreneurial endeavors; best restaurants in ATX; the joys of Town Lake; wake boarding vs wake surfing; first time home buyers tips; understanding equity; financial literacy; using the VA home loan option; diversifying revenue streams; investing in boring businesses; social media BS; girls who grill; Traeger grills; overcoming family tragedy; veteran suicide; helping others who are hurting; morning routines; committing to healthy habits; the benefits of pivoting perspective; becoming the best version of ourselves; imposter syndrome vs Dunning-Krueger; what women want; manifesting what you want; 5 Questions and so much more. 

FOLLOW HANNAH 

Instagram:

https://www.instagram.com/hannahtwelverivers?igsh=MXkxNjlxOWtqMm85eQ%3D%3D&utm_source=qr

Facebook:

https://www.facebook.com/hannah.v.allen?mibextid=LQQJ4d

LinkedIn: 

https://www.linkedin.com/in/hannah-allen-442a40173

FOLLOW SPENCER COURSEN 

Instagram: https://www.instagram.com/s.coursen/ 

Website: www.SpencerCoursen.com  

Book: TheSafetyTrap.com 

Brand: Ronin6.com  

Business: CoursenSecurityGroup.com

SHOW NOTES

Twelve Rivers Realty:

https://www.twelveriversrealty.com/

Do You Have 8 Minutes?

https://www.instagram.com/p/C6m5zDQL3e8/ 

SPECIAL THANKS TO

Staccato Ranch:  https://staccatoranch.com/ 

SunLife Organics: https://sunlifeorganics.com/ 

RECORDING STUDIO

Podcast Recorded Studio: Record ATX 

https://www.recordatx.com/ 

THEME MUSIC

"Underground Moments" by Cushy

https://www.epidemicsound.com/artists/cushy/  

PODCAST AND VIDEO PRODUCTION

Ronin6 Media

MAILBAG & Guest Submissions

[email protected]

Renowned for her culinary versatility and prowess, Chef Taylor has become a true food visionary. In a world that places increasing value on conscious dining, she stands at the forefront, transforming meals into a seamless blend of joy and health. 

Whether you’re hosting an event, seeking convenient meal prep solutions, or simply looking to enjoy delicious, healthy food, Origin Healing Method takes the guesswork out of eating well so you can focus on living your best and most nutritious life possible.

TOPICS    

Falling in love with food; the secret to making the best mashed potatoes; the origin healing method; finding an audience; growing up rodeo; catering retreats in Belize; past lives experiences; the back of house experience; organized chaos; tattoos as therapy; moving to Sedona; visiting the grand canyon; digital detoxing and media diets; morning rituals; daily affirmations; the art of cooking vs the science of baking; breakfast vs dinner; family recipes; red flags at Whole Foods; learning to be reliant; farmers markets; HEB store nicknames; flirting at Trader Joe’s; swapping out rice for sweet potato; OHM’s 28-day reset program; 5Q’s and so much more. 

FOLLOW TAYLOR 

Taylor’s Instagram: https://www.instagram.com/missgreenery/ 

FOLLOW ORGANIC HEALING METHOD

Origin Healing Method: https://originhealingmethod.com/ 

Origin Healing Method IG: https://www.instagram.com/origin.healingmethod/ 

FOLLOW SPENCER COURSEN 

Instagram: https://www.instagram.com/s.coursen/ 

Website: www.SpencerCoursen.com  

Book: TheSafetyTrap.com 

Brand: Ronin6.com  

Business: CoursenSecurityGroup.com

SHOW NOTES

“Dark Matter” by Blake Crouch: https://www.amazon.com/Dark-Matter-Novel-Blake-Crouch/dp/1101904240 

The Bear (on Hulu): https://www.hulu.com/series/the-bear-05eb6a8e-90ed-4947-8c0b-e6536cbddd5f 

Sweet Bitter (via STARZ) https://www.starz.com/us/en/series/sweetbitter/37699 

Electric 13 Tattoo: https://electric13tattoo.com/

Do You Have 8 Minutes?: https://www.instagram.com/p/C6m5zDQL3e8/ 

Neural Nostalgia: https://slate.com/technology/2014/08/musical-nostalgia-the-psychology-and-neuroscience-for-song-preference-and-the-reminiscence-bump.html 

Wealth and Prosperity: https://open.spotify.com/track/5H8JeoMuLpl7ulGBJXY5fD?si=ObZcT9GkRQ2YhHSVFPwjXQ 

SPECIAL THANKS TO

Staccato Ranch:  https://staccatoranch.com/ 

SunLife Organics: https://sunlifeorganics.com/ 

RECORDING STUDIO

Podcast Recorded Studio: Record ATX 

https://www.recordatx.com/ 

THEME MUSIC

"Underground Moments" by Cushy

https://www.epidemicsound.com/artists/cushy/  

PODCAST AND VIDEO PRODUCTION

Ronin6 Media

MAILBAG & Guest Submissions

[email protected]

ABOUT

Curtis Dean is the creator of “The Regulated Gentleman” where he helps men to avoid self-sabotage and become magnets for their desires. Curtis also founded “Strangers Only” – a luxury lifestyle clothing brand. 

TOPICS    

Unlocking childhood secrets; the power of grounding; getting lost in fashion; pursuing acting; nurturing innate gifts; helping others; fostering creativity; healing the shame that binds you; finding personal fulfillment; and so much more. 

FOLLOW CURTIS 

instagram: https://www.instagram.com/thecurtisdean/  

website: www.bydean.co

shop Nordstrom: https://www.nordstrom.com/sr?origin=keywordsearch&keyword=strangers%20only&position=1&typein=strangers%20only 

FOLLOW SPENCER COURSEN 

Instagram: https://www.instagram.com/s.coursen/ 

Website: www.SpencerCoursen.com  

Book: TheSafetyTrap.com 

Brand: Ronin6.com  

Business: CoursenSecurityGroup.com

SHOW NOTES

Do You Have 8 Minutes?: https://www.instagram.com/p/C6m5zDQL3e8/ 

SPECIAL THANKS TO

Staccato Ranch:  https://staccatoranch.com/ 

SunLife Organics: https://sunlifeorganics.com/ 

RECORDING STUDIO

Podcast Recorded Studio: Record ATX 

https://www.recordatx.com/ 

THEME MUSIC

"Underground Moments" by Cushy

https://www.epidemicsound.com/artists/cushy/  

PODCAST AND VIDEO PRODUCTION

Ronin6 Media

MAILBAG & Guest Submissions

[email protected]

Matt Wilhite is an accomplished real estate broker focusing on commercial real estate who has been on sabbatical since the pandemic to focus on education, travel, and personal growth. 

TOPICS –   surviving burnout; taking a sabbatical; globe-trotting; the secret vault in Havana; dating in Austin; navigating what women want;    evolutionary biology in mating; youth and wealth; OnlyFans; fidelity vs opportunity in mate selection; money as a problem solver; trying to fill the void inside; the Soltara healing center in Costa Rica; healing the inner self; remaining in integrity; remaining in choice; exercise as therapy; supplements; workout regimen; Spartan Race; the emergence of being a hybrid athlete; military origins of Cross-Fit exercises; benefits of sauna and cold plunge; the “pussification” of the American male; and so much more.

FOLLOW MATT 

Instagram: https://www.instagram.com/thrillhite/  

LinkedIn: https://www.linkedin.com/in/mattwilhite/ 

FOLLOW SPENCER COURSEN 

Instagram: https://www.instagram.com/s.coursen/ 

Website: www.SpencerCoursen.com  

Book: TheSafetyTrap.com 

Brand: Ronin6.com  

Business: CoursenSecurityGroup.com

SHOW NOTES

What is the acceptable age gap in relationships: https://www.vogue.com/article/age-gap-relationships 

Shawn Ryan: https://shawnryanshow.com/ 

Promix Supplements: code ‘Kelly’: https://promixnutrition.com/products/pre-workout?variant=40507203977305 

Soltara Healing Center: https://soltara.co/ayahuasca-retreat-reviews/ 

Life Lessons with Alex Hormozi and Chris Williamson: https://www.youtube.com/watch?app=desktop&v=2GbaHyw76pI 

HYROX: The Fitness Competition for Every Body: https://hyrox.com/

Do You Have 8 Minutes?: https://www.instagram.com/p/C6m5zDQL3e8/ 

SPECIAL THANKS TO

Staccato Ranch:  https://staccatoranch.com/ 

SunLife Organics: https://sunlifeorganics.com/ 

RECORDING STUDIO

Podcast Recorded Studio: Record ATX 

https://www.recordatx.com/ 

THEME MUSIC

"Underground Moments" by Cushy

https://www.epidemicsound.com/artists/cushy/  

PODCAST AND VIDEO PRODUCTION

Ronin6 Media

MAILBAG & Guest Submissions

[email protected]

On Monday, I was invited on the Stu Does America Show to discuss the assassination attempt of Former President Trump. We discuss what the Secret Service got right, what they got wrong, and what needs to happen to ensure that something like this never happens again.

GUEST – April Whitney of Petite PWR.  

ABOUT – April Whitney is a former pro fencer, certified personal trainer, nutritionist, and YouTuber. She is the Founder and CEO of Petite PWR, a platform and community made for petite women 5'4" and shorter to lose fat and gain muscle through premiere coaching programs, products, and services. April has coached celebrities, Olympic athletes, and tens of thousands of petite women around the world to help them develop their most powerful bodies and minds.

TOPICS –  energy retreats in Morocco; informed decision-making as a super power; being mission and vision driven; synergy through cultural difference; navigating the masculine of business and the feminine of life; growing up fencing; the advantage of self belief; making an Olympic run for Tokyo; retiring as an identity change; the origin story behind Petite PWR; the Buckie Leach story; expectation vs reality; training in Cuba; why petite women need to prioritize strength training; consistent nutritional goals vs herd mentality; the importance of sharing what we learn; the transition from social media to social engagement; the future of Petite PWR; and so much more.   

FOLLOW APRIL 

Instagram: https://www.instagram.com/aprilvwhitney/   

TikTok: https://www.tiktok.com/@aprilvwhitney 

YouTube: https://www.youtube.com/@AprilVWhitney/ 

Petite PWR: www.petitepwr.com 

FOLLOW SPENCER COURSEN 

Instagram: https://www.instagram.com/s.coursen/ 

Website: www.SpencerCoursen.com  

Book: TheSafetyTrap.com 

Brand: Ronin6.com  

Business: CoursenSecurityGroup.com

SHOW NOTES

Buckie Leach: https://en.wikipedia.org/wiki/Buckie_Leach 

Lee Kiefer wins USA’s first-ever gold medal in individual foil | Tokyo Olympics: https://www.youtube.com/watch?v=AN4lOKAr1y4 

Adam Sandler, SNL, Romano Tours: https://www.youtube.com/watch?v=TbwlC2B-BIg 

The Petite Diet Advantage by Jim Karas: https://a.co/d/08Y9JBlL 

Thinking, Fast and Slow by Daniel Kahneman: https://a.co/d/0ftNSjbb 

Robert Browning’s “Paracelsus”: https://www.goodreads.com/quotes/391406-paracelsus-at-times-i-almost-dream-i-too-have-spent

SPECIAL THANKS TO

Staccato Ranch:  https://staccatoranch.com/ 

SunLife Organics: https://sunlifeorganics.com/ 

SHARE THIS

Do You Have 8 Minutes?: https://www.instagram.com/p/C6m5zDQL3e8/ 

RECORDING STUDIO

Podcast Recorded Studio: Record ATX 

https://www.recordatx.com/ 

THEME MUSIC

"Underground Moments" by Cushy

https://www.epidemicsound.com/artists/cushy/  

PODCAST AND VIDEO PRODUCTION

Ronin6 Media

MAILBAG

[email protected]