EPISODE DESCRIPTION

Feeling like you're running on empty no matter how much you sleep or how many cups of coffee you drink? You're not alone. In this episode, Sheldon sits down with Jacob Greer, PhD candidate in Health Behaviors and Wellness Education and creator of Beyond Burnout Collective, for an evidence-based deep dive into the science of burnout and sustainable recovery.

This isn't your typical "self-care" conversation. We're talking autonomic nervous system regulation, cortisol dynamics, circadian rhythm entrainment, HPA axis function, and the critical role of sleep as the foundation for recovery. You'll learn breathing techniques that instantly shift your nervous system, mindfulness practices for building stress resilience, and why your body's stress response isn't the enemy, it's the mismanagement of it.

KEY TAKEAWAYS

• Burnout vs. tired: Severe internal dysregulation, not just fatigue—stuck in chronic sympathetic overdrive
• Cortisol taxi metaphor: Chronic stress constantly demands energy transport until you're running on fumes
• Circadian rhythm: Wake at the same time daily to entrain your SCN master clock
• Sleep is the engine: Without quality sleep, all other performance upgrades are futile
• Morning sunlight: The strongest zeitgeber—resets cortisol, circadian rhythm, and internal systems
• Mindfulness builds mental muscle: Notice thoughts as clouds, refocus on breath, build awareness
• Acceptance paradox: Stop fighting burnout—acceptance creates space for healing
• Recovery without quitting: Small, consistent daily steps build momentum
• Three breath techniques: Physiological sigh, box breathing (4-4-4-4), 3-7 breathing
• Stoic reframing: Treat stress as resistance training for mental resilience

CHAPTERS

• 00:00 – Intro & Welcome
• 01:00 – What Burnout Really Is
• 04:00 – Jacob’s Personal Burnout Story
• 12:00 – The Physiology of Stress
• 20:00 – Running on Empty
• 26:00 – Sleep: The Foundation of Recovery
• 35:00 – Tools to Regulate the Nervous System
• 45:00 – Mindset & Resilience
• 52:00 – Community Q&A
• 01:05:00 – Practical First Steps
• 01:13:00 – Final Thoughts & Jacob’s Resources

CONNECT WITH JACOB GREER

Join the MBT Movement Skool Community for:

• Full research citation document
• Video version of this episode
• Extended discussions & community engagement

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• CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapy
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You've stretched religiously, foam rolled everything, and still wake up feeling like the Tin Man. Sheldon breaks down why tightness is often protective—not structural, and reveals why your nervous system might be working against your flexibility goals. Learn the difference between earning range of motion and fighting your own body.

KEY TAKEAWAYS:

• Tightness is often a sensation, not a structural problem,you can feel tight without reduced muscle length
• Protective tension: your nervous system creates tightness to limit movement when it perceives instability
• The yoga paradox: more flexibility without control triggers your brain to tighten muscles for protection
• Four red flags of protective tension: feels worse after stretching, one-sided tension persists, recurring despite consistency, only temporary relief
  Hip is the hub: lack of hip stability → low back compensates; lack of hip mobility → knees take stress
• Breath is the bridge: The fastest way to shift from a guarded state to a receptive state is through breath
• Earn the range, then own it through strength and stability work

CHAPTERS:

• 00:00 Introduction & The Tin Man Syndrome
• 03:27 Lifestyle Factors & Purpose-Driven Movement
• 08:45 The Misconception: Tightness ≠ Short Muscles
• 12:03 Protective Tension & The Nervous System
• 18:16 The Yoga Paradox: Hypermobility Issues
• 24:30 Joint Range of Motion Parameters
• 28:45 The Vicious Cycle of Stretching
• 32:28 Four Red Flags of Protective Tension
• 35:51 Weakness Disguised as Tightness
• 39:27 Eccentric Training & Rate of Perceived Exertion
• 43:15 Hip Flexors & Desk Worker Syndrome
• 46:37 The Hip as Hub: Joint-by-Joint Approach
• 53:45 Breath as the Bridge to Your Nervous System
• 57:20 Trunk Stability: The Deep Stabilizers
• 1:01:30 Practical Applications & Movement Drills
• 1:06:45 Mindset Shift & Episode Recap

NEXT WEEK:

Special guest Jacob Greer, burnout recovery specialist and PhD candidate, joins Sheldon to discuss the science behind burnout and recovery strategies.

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• CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapy
• www.instagram.com/@sheldon.mbt
• www.youtube.com/movementbasedtherapy

79% of binge eating experts agree: restriction leads to binge eating. Sheldon sits down with intuitive eating specialist Greta Jarvis to reveal why feeling out of control around food is a biological response, not a willpower problem, and delivers practical strategies busy professionals can implement today.

KEY TAKEAWAYS:

• Binge eating is a biological "famine response" to restriction, not a character flaw
• The shame spiral: Restrict → Binge → Feel shame → Restrict harder → Binge harder
• The Emergency Snack Stash: Keep high-protein fuel accessible to prevent famine mode
• Protein increases satiety hormones (GLP-1, PYY, CCK) while decreasing hunger hormone ghrelin
• Consistent eating patterns prevent the binge cycle, don't skip meals
• Know your baseline: Harris-Benedict equation provides awareness without obsession
• Tracking macros is a learning tool, not a lifelong leash
• Intuitive eating isn't "eat whatever you want," it's building body awareness

Connect with Greta Jarvis

Send a text

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88% of New Year's resolutions fail by mid-February. Sheldon reveals what the successful 9% do differently, breaks down the kinetic chain connection between knee pain and hip dysfunction, and delivers a complete progressive loading framework for sustainable running habits.

• Process goals (daily actions) beat outcome goals for lasting change
• Three fatal mistakes: outcome focus, changing everything at once, ignoring capacity
• 70% of running injuries originate from kinetic chain dysfunction
• The knee is the victim, not the criminal—look upstream to hips and core
• Progressive overload: ONE variable at a time (duration → frequency → distance → intensity)
• Every fourth week = deload week (reduce volume 20-30%)
• Expect setbacks—resilience, not perfection, is the key

• 00:00 Introduction & The 9% Who Succeed
• 01:20 Process Goals vs. Outcome Goals
• 03:27 The Three Fatal Mistakes
• 06:47 The All-or-Nothing Trap
• 12:03 The Kinetic Chain: Why Your Knee Isn't the Problem
• 16:16 IT Band Syndrome & TFL Connection
• 20:51 Micro-Breaking Strategy for Desk Workers
• 27:45 Three Key Movement Patterns for Runners
• 32:28 Trendelenburg Gait & Glute Med Weakness
• 35:51 Progressive Overload: The Four Variables
• 39:27 The MBT Progressive Running Framework
• 46:37 Common Mistakes & Pain Signals
• 53:45 Building Your Personal System

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• CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapy
• www.instagram.com/@sheldon.mbt
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EPISODE DESCRIPTION: 

How do ancient yogis, Russian special forces, and Navy SEALs all arrive at the same breathing principles? In Part 2 of The Breath Blueprint, Sheldon explores seven breathwork philosophies—from 5,000-year-old pranayama to modern tactical breathing—and reveals the common thread that makes them all work: the vagus nerve.

KEY TAKEAWAYS:

• Seven philosophies, one underlying mechanism: vagal tone
• Pranayama techniques: Nadi Shodana, Kapalabati, Ujjayi, Sama Vritti
• Horizontal breathing recruits the diaphragm; vertical breathing is dysfunctional
• The physiological sigh is the fastest way to down-regulate in real time
• Systema's 4 pillars: breath, movement, posture, relaxation
• Box breathing works because it hits the 5-6 breaths/min sweet spot
• Breath is Pattern #1 in the Prim8 Framework—master it first

CHAPTERS:

• 00:00 Introduction & Part 1 Recap
• 1:07 Pranayama: 5,000 Years of Breath Science
• 2:05 Four Essential Pranayama Techniques
• 7:19 Dr. Belisa Vranich: Horizontal Breathing & BIQ Score
• 10:18 Patrick McKeown: Oxygen Advantage & BOLT
• 15:47 James Nestor: The Perfect Breath (5.5-5.5)
• 18:18 Dan Brulé: Three Convergences & Dynamic Peace
• 23:38 Russian Systema: Four Pillars & Five Principles
• 33:15 Tactical Breathing: Box Breathing & Physiological Sigh
• 35:55 Therapeutic Breathwork: Holotropic & Rebirthing
• 38:00 MBT Integration & Prim8 Framework
• 44:48 Five Practical Takeaways
• 47:56 Recap & Call to Action

RECOMMENDED BOOKS:

1. Breathing for Warriors — Dr. Belisa Vranich
2. The Oxygen Advantage — Patrick McKeown
3. Breath: The New Science of a Lost Art — James Nestor
4. Just Breathe — Dan Brulé
5. Systema: The Russian Martial System — Giuseppe Filotto

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• CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapy
• www.instagram.com/@sheldon.mbt
• www.youtube.com/movementbasedtherapy

EPISODE DESCRIPTION:
Why do 91% of competitive athletes breathe wrong? In Part 1 of The Breath Blueprint, Sheldon breaks down the science—how we lose diaphragmatic breathing by age 5, why your diaphragm is the "pneumatic hub" of your body, and the hidden role of CO2 tolerance in oxygen delivery.

KEY TAKEAWAYS:

• 91% of athletes display dysfunctional breathing patterns
• We lose functional breathing around age 5
• 10 lbs of breathing muscles move 3,000 gallons of air daily
• Vertical (chest) = dysfunctional; Horizontal (belly) = optimal
• Nasal breathing → 18% increase in oxygenation
• CO2 tolerance: breathing MORE can mean LESS oxygen
• BOLT test measures your CO2 tolerance
• The vagus nerve is WHY breathwork works

CHAPTERS:

• 00:00 Introduction to Breath Work
• 00:56 The 91% Statistic
• 03:48 Age 5 Shift
• 07:45 Breathing & Performance
• 11:30 Vertical vs. Horizontal Breathing
• 15:49 Mechanics of Breathing
• 16:46 The Diaphragm as Pneumatic Hub
• 19:01 Nasal Breathing Advantage
• 22:30 Nitric Oxide Benefits
• 25:45 CO2 Connection & Bohr Effect
• 27:30 The BOLT Test
• 29:09 Vagus Nerve Connection
• 33:18 Recap & Call to Action

RECOMMENDED BOOKS:

1.    Breathing for Warriors

2.    The Oxygen Advantage 

3.    Breath: The New Science of a Lost Art 

4.   

Send us a text

LINKS:

• CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapy
• www.instagram.com/@sheldon.mbt
• www.youtube.com/movementbasedtherapy

Guest: Missy Mims Kirkman, CRNA — Nurse Anesthesiologist & Integrative Health Coach
Host: Sheldon — Holistic Movement Coach, Athletic Trainer & Strength Conditioning Specialist

What if thriving through perimenopause isn't choosing between hormones OR movement OR natural therapies—but combining all three? Missy shares her 30+ years in traditional medicine and how her own awakening led to integrating science-based hormone optimization with holistic practices.

KEY TAKEAWAYS:

• HRT within 10 years of menopause onset shows best outcomes
• The Women's Health Initiative used synthetic hormones—not today's bioidentical options
• HRT + resistance training = 8.3% greater strength gains, 17.2% power improvement
• Protein needs increase: aim for 1.0-1.5g per kg body weight
• Sleep is foundational—put electronics down 2-3 hours before bed
• Mindset matters: "It's 10% what happens to you and 90% your attitude"
  
  CHAPTERS:
  00:00 Introduction to Holistic Healing in Perimenopause
  02:56 Missy's Personal Awakening
  05:56 Lifestyle's Role in Longevity
  08:56 Understanding HRT
  11:45 Sleep & Natural Remedies
  14:46 Modern vs Alternative Medicine
  17:39 Women's Health Initiative Impact
  20:27 Empowering Women Through Knowledge
  26:08 Taking Control of Your Health
  33:12 Mindset and Progress
  37:31 Optimizing Sleep
  45:12 Hormones, Movement & Body Connection
  53:03 Hormones in Recovery
  55:11 HRT Success Stories
  59:52 Finding the Right Provider
  01:04:16 Movement Strategies for Hormonal Health
  
  RECOMMENDED BOOKS:

1. "Unbreakable" by Dr. Vonda Wright, MD -https://www.amazon.com/dp/B0DZKYC5VH/
2. "The New Menopause" by Dr. Mary Claire Haver, MD - https://www.amazon.com/dp/B0CKBZ4K1Z/
3.  "Estrogen Matters" by Avrum Bluming & Carol Tavris - https://www.amazon.com/dp/B0DHDDR89C/
   
   RESOURCES:

• Prescription discounts: www.goodrx.com
• HRT providers: Search "BHRT" or "hormone optimization"
• Prescribers: MD, NP, or PA with prescriptive authority
  
  CONNECT WITH MISSY:
  Website: www.supernaturalfreedomhealth.com
  Location: North Carolina (coaching available nationwide)
  Free 30-minute consultations available
  
  Join the MBT Community
• Ready to go deeper? Join the free MBT Movement community on Skool where we explore these topics further, you can ask questions directly, watch full video episodes, and access research citations from each episode: skool.com/movementbasedtherapy

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MBT Movement

Honor Your Body. Restore the Flow. 

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LINKS:

• CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapy
• www.instagram.com/@sheldon.mbt
• www.youtube.com/movementbasedtherapy

Have you ever told yourself, “I have to go to the gym” — and somehow felt worse whether you went or not? Or tried to “burn off” last night’s dinner? Research on 650 frequent exercisers shows that guilt-driven motivation doesn’t just fail… it actively works against you.

In this episode, Sheldon discusses the importance of viewing fitness as self-care rather than a form of punishment. He explores the detrimental effects of guilt-based motivation and emphasizes the need for self-compassion and intrinsic motivation to foster long-term adherence to exercise. The conversation highlights the role of community, enjoyment, and exercise identity in creating a sustainable fitness routine. Sheldon encourages listeners to shift their mindset from 'have to' to 'get to' and to recognize movement as a form of medicine that promotes overall well-being.

In This Episode

• The problem with punitive fitness culture and “no pain, no gain” messaging
• Why guilt and shame reduce motivation and increase stress
• Self-Determination Theory and why intrinsic motivation predicts adherence
• How self-compassion improves barrier confidence, resilience, and recovery
• Why identity (not willpower) predicts long-term movement habits
• Practical reframes: “I get to,” building vs. burning, enjoyment first
• Action steps you can implement today to rebuild your relationship with movement

Key Takeaways

• Fitness should be viewed as self-care, not punishment.
• Guilt-based motivation leads to poor mental health and inconsistency.
• Self-compassion is crucial for overcoming setbacks.
• Intrinsic motivation is key to long-term exercise adherence.
• Community support enhances fitness experiences.
• Enjoyment in exercise predicts adherence and consistency.
• Building an exercise identity fosters a healthier mindset.
• Small wins help build a sustainable fitness routine.
• Reframing 'have to' into 'get to' changes the fitness experience.
• Movement is medicine when approached positively.

Chapters

00:00
Redefining Fitness: From Punishment to Self-Care

02:51
The Impact of Guilt and Pressure on Exercise

05:46
The Power of Self-Compassion and Positivity

08:42
Mindset Matters: Overcoming the Punishment Cycle

11:19
The Illusion of Fitness Culture: Breaking Free from Guilt

14:17
Intrinsic Motivation: The Key to Long-Term Success

16:54
Finding Your Why: The Importance of Purpose in Fitness

20:01
Community and Connection: The Heart of Fitness

22:32
Enjoyment as a Predictor of Adherence

27:17
The Importance of Enjoyment in Exercise

32:26
Understanding Self-Compassion

37:23
Building an Unbreakable Mindset

39:08
The Role of Exercise Identity

45:10
Reframing Your Perspective on Movement

Cited Research & References

• Manchester Metropolitan University (2024). Why you shouldn’t let guilt motivate you to exercise. Study of 650 exercisers examining guilt, self-pressure, anxiety, and adherence patterns.
• Zhang et al. (2025). Self-compassion improves barrier self-efficacy and subsequently physical activity. British Jou

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In this episode, we dive into what true trunk stability really means — and why it’s so much more than just training your “core” or chasing six-pack abs. We unpack the deeper system of muscles and fascia that support your body, protect your spine, and help you move efficiently in everything from sports to daily life.

You’ll learn the importance of internal pressurization, the role of key stabilizing muscles, and how to build resilience and longevity through practical movement strategies. Plus, I share my favorite foundational positions and drills to help you start improving your trunk stability right away.

Whether you’re an athlete, a practitioner, or just want to move better and feel better, this episode will give you tools and insights you can apply immediately.

👉 If you enjoyed this episode, please subscribe, leave a review, and join my community on Skool at school.com/movementbasetherapy. 

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• CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapy
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