Not that long ago, it was considered a badge of honor to "hustle" or "grind" off of only four or five hours of sleep a night. Thankfully, we've come to a better understanding of the importance and value of a good night's sleep—maybe too much so, however. Sleep has become the latest obsession among the optimization set, with an entire cottage industry of supplements, gadgets, and trackers meant to help us get some high-quality shuteye. But this fixation is providing as much anxiety as rest. Today, Steve and Clay break down the myths, realities, and science of good sleep. Plus: they react to a clip from an upcoming Netflix documentary about New York Jets' quarterback Aaron Rodgers.

Aaron Rodgers clip: https://x.com/netflix/status/1833188677767286939

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On today's episode of The Coach Up, Clay revisits a conversation he had with the award-winning author George Saunders, about navigating the different parts and versions of our identities that show up at various moments in our days and lives—and how we can create the conditions that allow our best selves to be most reliably present.

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In recent years, the idea of masculinity has undergone a cultural and societal shift. Though the evolution was much needed and long overdue, it has left many men uncertain of where to turn for positive models and definitions of masculinity. Some have turned to fitness and performance personalities or gym bros who celebrate physical suffering, bio-hacking, and even a return to more primitive or primal ways of living—approaches that don't seem to allow for a more evolved, nuanced understanding of what it means to be a man. On today's episode, Brad, Steve, and Clay discuss how we got here and where they think we should go. They discuss the psychological factors that have left men feeling emasculated, why the conventional alpha male paradigm is wrong, the difference in physical performance and physical suffering, and how fitness culture—and particularly lifting weights—plays into ideas about masculinity.

For previous discussions on masculinity, check out these two previous episodes in which Brad and Steve talk to Richard Reeves, author of the book "Of Boys and Men."

https://podcasts.apple.com/us/podcast/167-men-and-masculinity-part-1/id1505257676?i=1000609957049

https://podcasts.apple.com/us/podcast/168-men-and-masculinity-part-2/id1505257676?i=1000610671022

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"Pain is inevitable; suffering is optional." You've probably heard that one. It's not the most useful phrase. There are a lot of really difficult or tragic situations where your pain is going to be accompanied by some suffering. However, the intellectual idea behind that phrase is sound: we can, in moments of more lower-case p pain, pile on all sorts of mental anguish and worry to an already painful situation. Where possible, you want to try to avoid compounding that necessary pain with unnecessary suffering. Today, we've got a tool—"The Second Arrow of Suffering"—that will help you do that, and explain how to use it in a way that's a bit more nuanced than simply saying, "Don't suffer."

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We're all going to die. (Gulp.) We know this—and we all share it—but death remains taboo, as do so many of its accompanying experiences: grief, suffering, vulnerability, and loss of mental and physical faculty. But by ignoring death, we not only deny ourselves the opportunity to have a good death; we also deny ourselves the chance at a better life! Because, as you’ll hear from today's guest, a palliative care doctor named BJ Miller, those who are close to death have a lot to teach us about what matters in life.

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The psychologist and philosopher Erich Fromm argued that there are two fundamental orientations we can bring to the world: a having orientation and a being orientation. The difference between the two—which Brad lays out today, and in his most recent book, Master of Change—is the difference between getting stuck in your identity, and being durable, flexible, and versatile over the course of one's life. Plus, Brad gives a quick primer on how to define your core values.

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When times get difficult, people often turn to sport and fitness to help. It's a way to build confidence and mental strength, and an outlet for frustration. But if that's why you get into athletics, what happens when you get your life back on track? Can you still have the same drive? That's the opening question of today's episode, but it leads into a broader discussion about how to navigate changes in motivation and goals over the course of our lives. Plus: Brad discusses his first powerlifting competition, and Steve goes into coach mode to discuss different tools to help "flip the switch" during key competitive moments.

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There's plenty of information out there about the "best" routine for your morning, your night, and every time in between. Of course, as we always say, there is no "best" anything. What works for one person may not work for another. That being said, there are some general guidelines that can help you think through how to build the daily routines that are most effective for you. Here, Brad shares his philosophy on routines, how to know when to throw yours away, and what he's learned over the years about routines and rituals, including his five best tips for creating your own.

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We all know walking is good for us—but just how good is it, exactly? Today we go deep on running's more leisurely and oftentimes less celebrated (dare we say underrated?) cousin. What are the aerobic benefits of walking? If you're a regular runner, is there a case for why you should mix in more walking? Why is everyone so obsessed with 10,000 daily steps as a metric, and should you be? What is the connection between walking and creativity? What does the latest research say about why so many people report solving problems or getting unstuck when they go on walks? So, put on your headphones, go for a walk, and give it a listen.

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If you’re someone who lives in a place with seasons (or decided to travel somewhere especially warm) you might be slogging through heat and humidity during your workouts these days—particularly if you’re training for a fall marathon. Lucky for you, Steve Magness deals with this problem nearly year round since he lives in Houston. So today he offers his best tips for adjusting your workouts and surviving the heat when it really gets cooking.

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