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"Love multiplies," Zack expressed about each child born. When the first cries of each newborn echoed in the delivery room, a tidal wave of emotions crashed over Zack Byman — he was a father once again. The journey from partner to parent is a profound one, and in this heartfelt episode, Zack takes you through the highs, the lows, and the unscripted moments of laughter that make up fatherhood. From the gripping fear of the unknown to the elation of holding my child for the first time, he shares with you not just stories, but the lessons learned about love's capacity to expand with each new addition to the family.

Balancing a bustling household and a thriving marital relationship is no small feat. He tackles the realities of daily life in a large family, where sacrifice becomes as routine as the morning alarm, and love is the thread that weaves through each interaction, multiplying rather than dividing. Zack gets personal about the push and pull between selflessness and the need for personal space, revealing how these dynamics are navigated and how we make room for what matters most—our relationships, our time, and our growth as parents.

Lastly, we confront the evolving landscape of masculinity and the emotional development of both ourselves and our children. It's a candid discussion on the pressures men face and the importance of breaking free from the mold to foster emotional complexity. By setting an example of love and vulnerability, we discuss how fathers can shape their children's expectations and understanding of manhood, and the integral conversations that need to happen during adolescence.

Join me in unpacking these nuanced aspects of modern parenting, and perhaps find a reflection of your own experiences in this episode dedicated to dads everywhere.

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Picture sitting across from your partner, delving into the depths of their past relationships. How would that conversation go? My friend Zack and I take this tricky topic head-on in a riveting discussion about retroactive jealousy and long-term marriage. We unlock the doors to Zack's marriage journey of 17 years, dissect the trials, and uncover the triumphs.

Ever had moments where you're teetering between jealousy and trust in a relationship? Well, Zack and I don't shy away from this emotional terrain either. We demystify the complexities of jealousy, trust, and relationships - from the loneliness epidemic among American men to the effects of social media. And let's not forget about the age-old wisdom and principles that can mitigate jealousy and bridge trust issues.

But we don't stop there. We also dig into the art of compromise and the significance of balance in relationships. You'll hear firsthand how Zack's marital experiences have taught him the value of seeing things from his partner's perspective. No stone goes unturned as we also discuss open communication, vulnerability, and the role of forgiveness in restoring trust. So grab your headphones, and brace yourself for an enlightening journey into the intricacies of relationships. This is PART 1 of a 2-Part Interview.

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Ready for a counterintuitive take on managing stress and anxiety? Brace yourself because this episode could rock your beliefs. I invite you to challenge the well-worn advice of "relax and calm down", arguing that this might be escalating your anxiety rather than soothing it. Together, we dissect the complexities of the rebound effect, delve into the risky business of suppressing emotions, and highlight the importance of understanding our emotional experiences. You'll gain a whole new perspective on the mapping of emotions and how they shape our reactions.

But don't worry, I'm not leaving you with all theory and no practice.  I got some groundbreaking, yet simple solutions at hand that focus on mindfulness and acceptance as powerful tools against anxiety. You'll learn why observing your anxious thoughts and sensations without judgement can be a game-changer, and how the art of redirection can morph your anxiety into a manageable experience. Uncover the secret to embracing the power of doing nothing, and find out how these unconventional methods can revolutionize your approach towards stress and anxiety. So, are you ready to pave your way towards a balanced and peaceful life? Tune in.

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Ever wondered if you could transform your life and become the heroic version of yourself you've always dreamed of? Just as actors are able to tap into their craft by embodying roles and summoning traits beyond their own current identity, you can do the same. It sounds like a storyline plucked from a Marvel comic, but it's a journey of self-discovery we embark on this episode. We'll venture into the concept of creating an alter ego and its power in challenging negative self-talk. Join me as I reveal my alter ego, Casey, who I first met while working in a dementia clinic. It's an encounter that not only changed my perception of myself but also helped me step into the reality of others, leading to invaluable life lessons and insight.

We discuss the centuries-old concept of alter ego, exploring how it can help unlock the hero inside each of us. Let's dive into a world where perception becomes reality, and your heroic alter ego awaits to be discovered. You'll learn how to create your own alter ego, a tool for practicing mindfulness and living authentically. So get ready to step out of your comfort zone and discover the empowering benefits of having an alter ego. It's not about pretending to be someone else; it's about embracing the best version of ourselves and conquering everything life throws our way.

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What if we told you that the challenges you face are actually opportunities for personal growth? That's right, it's time to shift our perspective on mental health, moving from a reactive to proactive approach. This episode tackles the hard-hitting topic of mental health, focusing on the importance of mental strength. We bust the myth of the victim mindset and highlight how our experiences can be transformed into sources of insight, growth, and resilience, just like a physical workout strengthens our muscles.

We also shed light on the power of adopting a growth mindset and how it can act as fuel for your next effort. From developing grit to embracing delayed gratification, we walk you through techniques to build mental resilience. And guess what? We take it a notch higher with an interesting take on the statement 'yet'. Yes, a simple word addition can greatly alter your narrative and perspective on challenges. We believe in building a community for this wellness journey, and we're right here with you. So, tune in to redefine your mental health journey and reclaim control. It's time to reframe our stories and make them work for us.

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In today's session, we're talking about flow and focus.

There are no shortage of distractions and stimuli in our daily lives – our attention is constantly pulled in multiple directions. Everything and anything are competing and demanding for our attention in any given moment.

When was the last time you were performing a task or activity where you felt fully immersed, invigorated with razor sharp focus and discipline, almost impenetrable by any outside noise or distractions? While not always intentional or deliberate, we’ve all experienced this at one point or another in our lives. Sometimes we call it, “being in the zone.” What if I told you that you can induce this level of focus? That you can train and control your ability to be in the zone? In positive psychology, this is referred to as the FLOW STATE.

A mind that is trained to be more present and at ease with itself — calmer, clearer, and content — is more likely to experience increased life satisfaction, confidence, creativity and overall quality of life. Having more flow will infuse your daily life with more intent and purpose – to have a design for how you choose to live and a meaning for your way of life.

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Fear and doubt has the capacity to stop us from exploring life, taking chances, and tapping into our authentic selves. We live in a society filled with noise and messages that drowns out our inner voice. We choose a path out of fear disguised as practicality - and live unfulfilled lives that we try so hard to convince ourselves is the right choice.

And we look at what we really want as something impossible, so we never dare to step beyond the status quo to work towards it. We think we need to a have it all figured out to really do anything. But that's not entirely true. This is a limiting belief that imprisons us from letting our light shine brighter.

Here is a beautiful quote from the movie, Coach Carter, which is essentially a version of the Marianne Williamson’s poem that I think speaks to what this session is about:

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. You playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

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The habit of people pleasing often comes with a psychological power struggle between internal identity crisis and a shaky core sense of self.  Somewhere along the way you got the message that your self-worth is tied to external validation - a job, a grade, a car, a shoe, a group of people - all of which adds to the incentive of pleasing others. 

At the core of it all – we all have a deep desire and want to be loved and accepted – it’s a basic human need. But when our identity and sense of self-worth are heavily reliant on external factors, we can lose our identity in the process - as we move farther and farther away from what we actually know of ourselves.  We subconsciously condition ourselves to care so much about the opinion of others that we lose our voice in all that noise.

Remember that quote by Dr. Seuss – “Be who you are and say what you feel, BECAUSE those who mind DON’T matter and THOSE who MATTER don’t MIND.”

Let's get back to you! And let's talk about this!

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As we all prepare to end the year and being to think about 2023, reconsider physical health as a top priority. Physical health and exercise is more than just about losing weight and looking good! In fact, this goal alone can create shame around body image. 

However, exercise is one of the most powerful tools that should be included in all of our self-development journey. Engaging in physical movement is one of the best gateways to development self-awareness. In addition, one of the major lessons that physical training and exercise teaches us is how to change our relationship with discomfort. This change in relationship is vital and will allow you to break away from old ways of thinking.

In this session, I provide some tools to help encourage you to be more active for the vast array of benefits far beyond weight loss.

So, let's not waste anymore time!

I say, why wait for the new year! Stop procrastinating, and let’s get started. 

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Anxiety and depression impacts everyone. 

They come and go, like the waves of the ocean.  We can't stop these waves – but we can learn to become better surfers to learn how to ride the waves of these emotional states of mind and learn how to reduce and decrease the symptoms so that they’re not incredibly impairing us from living our lives.

Some days, we’re going to be hit by a huge wave or tsunami of emotions.  You’re not going to win all your battles – some days, you need to break down, hold space for that, and allow yourself to grieve. But, when you can help it, having useful tools you can engage in to move the needle in the right direction can act as your true north during times when you feel lost and not sure what to do. 

CBT (Cognitive Behavioral Therapy) is a well-researched method that is highly effective in treating many different mental health problems. This method focuses on how we think, feel and behave – and how these three elements interact with each other to impact our quality of life.  In CBT practice, there is a huge emphasis on how we think – and that our thoughts is one of the main culprits that can either increase or decrease depressive or anxious symptoms.

So, join me in this session, as I walk you through a specific form of CBT I use in session with patients.

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