Take 24 is all about flexibility and focus - both physical and mental - as the guys are joined by Dean Pohlman, CEO of ManFlow Yoga. Dean walks through his Yoga journey, beginning with an accidental trip to a studio, then becoming a new aspect of his collegiate lacrosse training, to a YouTube community with millions of viewers (1:50). Dean describes the physical benefits of enhanced flexibility and mobility for improved posture and PRs on compound lifts (5:10), as well as the mental health benefits of greater stress relief, focus, and feelings of “present” (7:30). The guys then take the discussion off the mat, as Dean discusses his experience writing two books, sharing the mindfulness practices he used to avoid distraction and engage in deep work (28:50). Take 24 ends as usual, with a good ‘ol game of Take it On trivia, with some extra nuggets of wisdom on living your best life (41:00).

Take 23 begins with a brief recap of Eb’s goal setting advice, leading Reid to his next semester yet and bringing Jonah to another half marathon in Brooklyn (1:10). The guys are joined by Joy Pehlke, health and wellness coach and adjunct lecturer at the University of Michigan, for an important conversation on college students’ mental health and how to become a better listener. Joy describes her work focused on the way students impact each other’s emotional and mental resilience (3:35), addressing systemic barriers and harmful stigmas affecting students (8:00) and investigating the stressors of success and fear of failure. The conversation pivots to the impacts of binge drinking culture on young men and the social anxiety likely influencing its behavior (25:00). Joy concludes with powerful advice on how to become a better, empathetic listener when somebody comes to you for comfort (36:10).

Take it On is BACK with Take 22, our fittingly first episode of 2022. Jonah and Reid kick it off with a discussion of their 2022 resolutions, ranging from fitness, meditation, and mindsets (1:30). The guys are joined by the Fitness Director of Men’s Health Magazine, Ebenezer Samuel, tracing Eb’s non-traditional path from accounting, to journalism, to trainer and fitness professional (6:00). Eb describes how his childhood goal of becoming a superhero - and looking the part - influenced his drive in the gym, and how that discipline can spill over to one’s ability to live a successful, mentally healthy life (15:50). Eb then reveals basic strategies for those looking to begin their fitness journeys (23:45), also sharing essential exercises and movement patterns for experienced lifters to incorporate in their routines (30:25). The guys end with a back and forth bromance about the gym, video games, and life (45:23).

In Take 21, the boys are joined by Martin Henson, founder and executive director of the BMEN Foundation, a non-profit that seeks to build stronger support systems for black men and increase mental health advocacy for underserved black populations. Martin details his background (0:30) and his motivation for building the BMEN foundation, seeking to use his psychology and counseling background to break the stigmas surrounding the mental health of black men (4:40). Martin explains how racist dynamics, such as historical dehumanization and tropes of pain tolerance, complicate the provision of mental health services for the black population (11:30), highlighting the importance of BMEN’s focus on providing channels for conversation, community, and empathy to better support black men (16:10). Take 21 concludes with a broader discussion on strategies our predominately white audience can use to become better anti-racist advocates (20:45), and a round of Take it On Trivia.

In Take 20, Jonah’s stressful workday is turned around when the guys are joined by Julian Sarafian, Havard Law graduate, CEO of Nest Mode and a mental health champion across TikTok and Instagram (10:30). Julian shares how Covid uncovered his disillusionment with his dreamed law career in corporate America, prompting a deeper reflection on the high-burn and intensely stressful path prescribed to most high performers in society (18:41). Julian details his decision to investigate the roots of his anxiety and leave his role at a prestigious law firm in favor of pursuing mental health advocacy and a more meaningful life (22:10). The guys discuss the ways society and social media structure harmful stereotypes that distract from achieving one’s purpose (32:10), exploring strategies and behaviors that can foster a more positive relationships to our work, friends, and self.

Jonah and Reid begin Take 19 with a little back and forth on their respective Decembers, briefing each other on Finals Season and Corporate Holiday Party Season (0:45). The Boys are joined by Mac Realo, a certified meditation leader, incredibly talented artist, men’s mental health advocate, and an unbelievable friend. Mac walks the audience through his mindfulness journey over the last 6 years, highlighting his experiences confronting anxiety and depression (5:00) and tracing the way masculinity influences his mental health (7:25). Then, Mac explores his relationship with art and his painting practice, illuminating the therapeutic nature that this outlet has had in his dealings with traditional stigmas surrounding masculinity and “being a man”. The conversation then pivots to Mac’s meditation practice, as he dives into the inspiration for his practice and the strength he finds in being able to separate his emotions from his identity (17:12). The Boys finish their conversation with some joy, inspiration, and good ‘ol Take it On Trivia (36:22), patent pending…

Four months into their Take it On journey, Jonah and Reid are finally back in the studio together. The guys reflect on Take it On thus far. They look back on their individual progress and experience considering confronting and correcting the myriad of mental health and wellness challenges they’ve encountered. Jonah analyzes his approach to combatting anxiety over the past year, drawing on several lessons learned from earlier episodes such as Take 2 with Nick Hardy, Take 4 with Isaiah Page, Take 5 Scott Simon, and Take 14 with Rabbi Yitz. Reid reflects on his goal setting and the progress he has made through his sophomore year in the gym, classroom, and in his social environment. Reid and Jonah then synthesize other takeaways from Take it On such as redefining FOMO, exploring the power of clean eating, and routine setting. They start to wrap up with a powerful conversation on resilience. To finish off Take it On Thanksgiving the guys discuss what they’re thankful for and Noah Jacobs joins the show for a game of Take it On Trivia.

Take 16 is dedicated to America’s soldiers, past and present, as we’re joined by active service member and childhood friend, Andrew Geffen. Andrew shares his path to joining the United States Armed Forces and the factors underpinning his decision to forego the traditional collegiate tack (1:17). Then, Andrew dives into the life of a soldier, walking us through his disciplined daily routine and the habits he deploys to ensure his peak physical and mental performance (6:09). Jonah and Reid steer Andrew towards the complex mental health challenges facing the U.S. military, as Andrew illuminates shocking, heartbreaking statistics concerning rates of PTSD, suicide, and mental illness affecting his fellow soldiers (16:25). The guys conclude their conversation with Andrew’s best practices for helping his fellow soldiers, wellness advice for young men outside of the army, and a round of Take it On Trivia (33:30). 

In Take 15, the guys are joined by Dr. Drew Ramsey, a clinal psychiatry professor at Columbia University and bestselling author of multiple books, including his most recent hit, “Eat to Beat Depression and Anxiety.” Dr. Ramsey details his clinical background and experience working with men and their mental health struggles (1:13), before diving into his pioneering work in the emerging Nutritional Psychiatry field. Dr. Ramsey explains the crucial linkage between the foods we eat and their impact on our essential cognitive functions and mental health, revealing the importance of reducing brain inflammation and cultivating a strong microbiome (8:05). The conversation pivots to the challenging and pressing topic of severe substance abuse among young men, as Dr. Ramsey explains the debilitating impact alcohol and mixing substances have on our mental health (14:20). Dr. Ramsey concludes his time by sharing particular food groups - leafy greens, nuts, and seafood - that boost mental health and easy ways college-age and young professionals can incorporate them in their diets (25:30).