In this engaging conversation, Meryl and Jeb Stuart Johnston explore various themes related to coaching, personal growth, and cultural insights gleaned from Jeb's experiences. They discuss the importance of community, the role of environment in health, and the shift from traditional nutrition coaching to a more holistic life coaching approach. Jeb shares his journey into coaching, emphasizing the significance of curiosity, authenticity, and the need for deeper connections in relationships. The conversation also touches on behavioral change methodologies, the concept of 'floor and ceiling' in personal expectations, and the value of play in coaching. In this engaging conversation, we explore the importance of genuine connections, the dynamics of introversion, and the role of community in personal growth. They discuss the impact of food on emotional well-being, the significance of understanding values, and the challenges of motivation in coaching. Jeb shares insights on the benefits of Jiu-Jitsu, the misconceptions surrounding AI in personal development, and the essence of living authentically. The dialogue emphasizes the need for self-awareness and emotional regulation, while also celebrating the joy found in everyday moments.

Takeaways

- Traveling can provide unique cultural insights that influence personal growth.

- The environment plays a crucial role in health and wellness.

- Curiosity can lead to personal transformation and deeper understanding.

- Community and relationships are essential for well-being.

- Understanding the 'floor and ceiling' concept can help manage expectations.

- Life coaching can encompass more than just nutrition and fitness.

- Behavioral change requires a holistic approach to coaching.

- Authenticity in relationships fosters genuine connections.

- Play and practice are vital in the coaching process.

- Curiosity can help overcome judgment and foster growth. Genuine connections enrich our lives beyond achievements.

- Introverts thrive on deep connections rather than surface interactions.

- Community and support are vital for personal growth.

- Understanding one's values is crucial for authentic living.

- Food can serve as a coping mechanism for emotional challenges.

- GLP-1s can impact behaviors related to food and addiction.

- Coaching requires building relationships, not just assigning macros.

- AI can assist but lacks the human touch in coaching.

- Self-awareness is a skill that requires practice and intention.

- Living authentically means engaging in activities that resonate with your true self.

Connect with Jeb

www.foodonthemind.com

[email protected]

Food on the Mind: Awakened Genius Podcast

IG: @jebstuartjohnston

Connect with Meryl

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this special episode, I sit down with my mom, Marcia, a psychotherapist with decades of experience working in hospitals, private practice, and various clinical settings. This deeply personal conversation explores the intersection of therapy and coaching, the journey from reaction to response, and the lifelong practice of building resilience. Marcia shares insights on yielding versus pushing through, the importance of asking for help, and how to navigate difficult emotions and conversations. They discuss practical tools for stress management and prioritization, the power of internal awareness, and how their relationship evolved from teenage tension to mutual respect. The conversation also touches on Marcia's strength training journey in her 70s and what "doing cool shit" means at every stage of life.

Oh ya.... you'll also laugh and hear some fun mother-daughter dynamics.

Key Takeaways:

1. Yielding isn't weakness - There's strength in yielding rather than constantly pushing through. Learning to distinguish between productive perseverance and survival mode is crucial for growth.
2. Not asking for help isn't a flex - Seeking help doesn't mean you're incompetent; it means you're wise enough to recognize when support would be beneficial. This applies to coaching, therapy, and everyday life.
3. Reaction vs. response requires practice - Building awareness of your internal reactions creates space to choose your response. This doesn't happen automatically and requires ongoing maintenance throughout life.
4. Prioritization is stress management - Use the ABC method: assign priorities (A = most important, C = least important) and tackle high-priority tasks first, rather than checking off easy items to feel productive.
5. Set up conversations for success - Before difficult conversations, acknowledge your fears about how the other person might react. Use "I" statements instead of "you" statements, and clarify whether you want help or just need to vent.
6. People only change when the need is greater than the fear - Everyone wants to grow, but no one wants to change. Real transformation happens when staying the same becomes more painful than the discomfort of change.
7. Mind-body connection is a closed loop - Tuning into where you physically experience stress or emotions in your body helps you respond more effectively and manage your nervous system.
8. Investing in yourself now saves later - Whether it's strength training, therapy, or other forms of self-care, spending resources on yourself now prevents bigger problems (and expenses) down the road.
9. Connection is a basic human need - We're built for communication and sharing. Isolation (as seen in solitary confinement or COVID) shows how essential human connection is to our wellbeing.
10. Doing cool shit is alignment - Living in alignment with your values, whether that's making soup, lifting weights, or having deep connections with people, is what makes life meaningful at any age.

Connect with Meryl:

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

Connect with Marcia:

www.instagram.com/margaritamarcia

In this episode of the Do Cool Shit podcast, we explore the concept of personal narratives and their profound impact on our lives, particularly in relation to food, body image, and self-worth. I discuss how many individuals operate under narratives that are not their own, often shaped by external influences such as family, society, and diet culture. I emphasize the importance of recognizing these narratives, understanding their origins, and the power of rewriting them to align with one's true self. Through examples and practical questions, I guide listeners on a journey of self-discovery and empowerment, encouraging them to create supportive narratives that foster growth and authenticity.

Takeaways

• Your narrative is the story that tells you who you are.
• Many narratives are inherited from family, society, and culture.
• Rebellion against control can manifest in various behaviors.
• Identifying your current narrative is crucial for change.
• Awareness is the first step in rewriting your narrative.
• You have the power to create a new narrative that aligns with your true self.
• Old narratives may have served a purpose but can become limiting.
• Empowerment comes from choosing your own narrative intentionally.
• Cool things happen when you live authentically, not by someone else's story.
• Take time to explore and redefine your narratives.

Identify your current narrative:

- What story do I tell myself about who I am with food, body, discipline, success?

- Where did I learn that?

- Does this story feel like me or someone else’s expectations

- What behaviors do I keep repeating that don’t make sense until I look at the story underneath?”

If you're interested in a free worksheet that walks you through how to rewrite your narrative, message me on instagram or email me!

Let's connect:

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, we discuss the unique stressors of December and explore the physiological and emotional impacts of stress during this time. This episode emphasizes the importance of understanding stress, recognizing its symptoms, and implementing effective management strategies. I highlight the role of self-awareness, breathing techniques, movement, and boundary-setting as essential tools for navigating the holiday season with resilience and well-being.

Takeaways

• Stress is a demand placed on your body, not inherently bad.
• December brings unique stress due to increased demands and expectations.
• Recognizing stress symptoms is crucial for management.
• Cortisol is a misunderstood hormone that helps with focus and energy.
• Self-awareness is key to managing stress effectively.
• Breathing techniques can activate the parasympathetic nervous system.
• Movement, especially walking, is an effective stress management tool.
• Setting boundaries is essential for protecting your capacity.
• Resilience is built through small moments of self-awareness and recovery.
• You can navigate December without losing yourself in the process.

Let's Connect:

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, Olivia Oneid joins as a guest. She speaks about her journey as a bodybuilder, coach, and athlete. We discuss the importance of self-awareness, the challenges of trying new things, and how to navigate the holiday season without falling into restrictive eating patterns. Olivia shares her insights on the significance of recovery, setting realistic goals, and the value of self-ownership in the journey of personal growth. The conversation emphasizes that progress is not just about physical changes but also about mental resilience and self-improvement.

Takeaways

• Importance of identity is not tied to one thing.
• Trying new things can be mentally challenging but rewarding.
• Self-awareness is crucial for personal growth and understanding behaviors.
• Recovery is essential for making progress in fitness.
• The holiday season presents unique challenges for maintaining healthy habits.
• Planning and preparation can help navigate holiday eating.
• Reflecting on past experiences can lead to better decision-making.
• It's important to focus on self-ownership and not shame oneself for choices.
• Setting realistic goals during the holidays can lead to better outcomes.
• Mental resilience is as important as physical progress.

Sound bites we love

"I identify as someone who prioritizes my health."

"You have to have some systems and an approach."

"You don't hope, you plan for it."

Connect with Olivia:

https://masterathletic.com/

Email: [email protected]

Instagram: www.instagtam.com/oliviaxoneid

Connect with Meryl:

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

Ever stood in a grocery store at 8 PM thinking "maybe I'll just have cookies for dinner"? I definitely have. But it wasn't because I didn't care. That's decision fatigue. In this episode, we're diving deep into decision fatigue: what it is, why it happens, and most importantly, what you can actually do about it.

Here's what you'll learn:

• Why you make 35,000 decisions per day (yes, really) and how that impacts your ability to make good choices by evening

• The real reason you choose what's easiest instead of what's best—and why it has nothing to do with willpower or laziness

• 7 practical strategies to combat decision fatigue, including prioritizing decisions, establishing routines, and batching choices

• Why structure actually creates MORE freedom, not less (and how to test this for yourself)

• How adequate sleep impacts your decision-making ability like a phone battery that needs recharging

• The "eat the frog" principle and why doing the hardest thing first thing in the morning changes everything

If you're someone who knows what to do but can't seem to do it, decision fatigue is very likely one of the major reasons why. You're not broken. You don't need more willpower. You need better systems, and you need to protect your mental energy like the valuable resource that it is.

This episode is for you if you've ever felt exhausted by the end of the day and defaulted to the easiest choice instead of the choice that actually serves you. Because decision-making ability isn't broken—it's just tired.

Let's connect:

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

The holidays don't have to be something you survive. In this episode, we're talking about how to create actual alignment with who you want to be and how you want to feel as you move into the new year - without perfection, rigidity, or writing off the next six weeks. Learn how to identify your values, use past patterns as data, and create real strategies for navigating holiday events in a way that supports both your health and your joy.

I discuss:

• Why "lose 5 pounds" isn't a useful guiding light (and what to focus on instead)
• How to identify the values and feelings that will guide your decisions through the holidays
• Using your past patterns as data instead of shame to create better strategies
• Reframing the challenges of the season (darkness, cold, stress) as opportunities
• The Holiday Event Audit: a practical framework for navigating parties, dinners, and gatherings with intention
• Why the "how" becomes easier when you're clear on who you want to become
• Reflection questions to keep you aligned without being restrictive

Key Takeaways:

• Your guiding light should be about how you want to feel and who you want to be, not arbitrary metrics
• Past patterns aren't character flaws - they're information that helps you create better strategies
• Working WITH the season instead of fighting it makes everything more sustainable
• Having a loose plan for holiday events helps you make aligned decisions in the moment
• When you know your values, the daily choices become clearer

Questions mentioned in the episode:

• What would feel different in my life if I showed up for myself consistently through the end of this year?
• When I think about how I want to feel on January 1st, what actions today would get me there?
• What am I really working toward beyond just the physical changes?
• When I've stayed consistent during difficult times before, what helped me most?
• What patterns do I notice when I start to lose momentum?
• What does "good enough" look like right now, given everything on my plate?

Connect w/ Meryl:

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

If this episode resonated with you, subscribe to the Do Cool Shit Podcast and leave a review! It helps others find the show and get the support they need to create a life filled with doing cool shit.

In this episode of The Do Cool Shit Podcast, Meryl sits down with her longtime coach, friend, and registered dietitian, Hillary Ervin, to explore how our relationships with food, movement, and identity evolve through different seasons of life.

Hillary shares her journey from navigating celiac disease and rigid nutrition during her CrossFit days to building a more compassionate, flexible approach to health. Together, she and Meryl unpack what it really means to fuel like an athlete, live like a human, and give yourself permission to evolve.

They dive into topics like weight class culture, the pressure to be “perfect,” the mental and emotional work behind sustainable change, and how motherhood and an ADHD diagnosis reshaped Hillary’s self-compassion and strategies for daily life.

Key Takeaways

In this episode of the Do Cool Shit podcast, I speak with Ashley Rath, a breast cancer survivor who shares her journey from diagnosis to recovery. Ashley discusses the challenges she faced during treatment, the emotional toll of cancer, and how it led her to create a nonprofit organization, Rebuild a Bitch, aimed at supporting other women in similar situations. The conversation highlights the importance of community, self-discovery, and the ongoing journey of healing and empowerment after cancer.

Takeaways

• Ashley was diagnosed with stage two breast cancer at 39.
• The cancer journey involved aggressive treatment including chemotherapy and radiation.
• Ashley emphasizes the importance of community support during and after treatment.
• She founded a nonprofit, Rebuild a Bitch, to help other survivors.
• Mental health and intimacy coaching are key focuses of her nonprofit.
• Ashley learned to prioritize her own needs and well-being through her journey with cancer.
• She encourages others to feel their feelings and process their experiences.
• Celebrating milestones is crucial in the recovery journey.
• Ashley advocates for open conversations about women's health issues.
• Resilience and self-discovery are central themes in Ashley's story.

Connect with Ashley:

email: [email protected]

Check out rebuildab.org and can be found on IG & FB at @rebuildab.

Through the month of October, Playground is donating 3% of Miracle Melt sales to RAB - https://helloplayground.com/products/miracle-melts-hydrating-insert

Connect with Meryl

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode, guest Bonnie Schroeder shares her transformative journey from competitive athlete to holistic wellness advocate. After a traumatic back injury forced her to confront an identity solely tied to athletic achievement, Bonnie discovered the power of flexibility, evolution, and living in alignment with your authentic self. The conversation explores essential lessons for high achievers: the critical importance of down-regulation practices ("big engines need big brakes"), removing judgment when exploring new interests, and understanding that doing cool shit means living life on your terms—not anyone else's. Bonnie emphasizes that we're dynamic, ever-evolving creatures who deserve to enjoy the project of becoming ourselves, whether that means pivoting careers, exploring new passions, or completely reinventing who we are.

Takeaways

• Being flexible is crucial for personal growth.
• It's important to know who you are outside of your primary identity.
• Self-exploration can lead to significant personal development.
• Having big brakes is essential for high achievers.
• Grief can be a long process, but it leads to growth.
• Understanding your values helps guide your life choices.
• Living fully is urgent and should be prioritized.
• Facing challenges can reveal deeper aspects of ourselves.
• Sharing your journey can help others and create connections.
• Resilience is about riding the waves of life.

Recommendations from Bonnie heard in the episode:

taloovalabs.com

hearthandhomesteadstore.com

Neutrino Design - Human Design

Get in touch with Bonnie:

www.instagram.com/bonschro

Let's connect:

⁠www.wickedironstrength.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠

Email list: ⁠https://go.wickedironstrength.com/newsletter⁠