Episode 90 of The Courage, Coaching and Counseling Podcast. What happens when you step away from social media and make space for what really matters?In this episode, I share why did a 31 Day Reset — including taking a break from social media — and how I’m refocusing my time, energy, habits, and priorities for the new year. I also talk about the future of this podcast, lessons from a busy season last year, and the books and tools helping me start 2026 being more intentional with my time and habits, as well as the benefits of connecting with others and God.If you’ve been feeling distracted, stretched thin, or ready for a reset of your own, this conversation is for you.🎙 This year I’m prioritizing more meaningful conversations, practical growth, and tools for emotional, relational, spiritual and personal health — and I’m glad you’re here for it.Chapters:

00:00 Welcome back + why the podcast is returning
02:00 Big steps last year: supervision, speaking, and new roles
04:00 Why I took a break from social media
06:00 Replacing scrolling with better habits and routines
08:00 Staying motivated after the New Year boost fades
10:00 Habit tools: Atomic Habits workbook + tracking apps
13:00 My personal habit goals and daily rhythms
15:30 App recommendations for focus, fitness, and mental health
17:00 Book recommendations for healing and personal growth
19:00 Book recommendations for goals, focus, and ADHD
22:00 Journaling, consistency, and small wins
24:00 The emotional impact of social media (and why a reset helps)
27:00 Encouragement to reset your priorities and start again
29:00 Invitation to share your story + what’s coming next

This podcast and other videos are available on my YouTube Channel:

Nathan Keane, owner of Good Wolf Priobiotic Soda is my guest for episode 89.

Nathan is generously offering a discount to The Courage, Coaching and Counseling Podcast listeners to try Good Wolf products:

https://drinkgoodwolf.com/discount/COURAGE30In this conversation, Nathan shares his journey from moving to Oregon with his wife to starting Good Wolf Probiotic Soda. He discusses the challenges he faced in entrepreneurship, including mental health struggles, co-packing issues, and the importance of a support system and his faith.

Nathan emphasizes the need for resilience and adaptability in business, as well as the significance of balancing work and family life. He also highlights the philosophy behind Good Wolf and its mission to promote healthy choices through probiotic beverages.

In the bustling world of health beverages, Nathan Keane's story stands out as a testament to resilience and innovation. He has navigated personal challenges and entrepreneurial hurdles to create a product that not only promotes gut health but also embodies his passion for quality and community.

Join us as we delve into his inspiring journey and the lessons he's learned along the way.

Sound Bites

"I'm a dad, growing family, growing business."

"I guess I need to kind of make money."

"It's going to take longer than you think."

Takeaways

• Nathan moved to Oregon in 2018 with his wife, inspired by her family's connection to the area.
• His journey into entrepreneurship began with personal health challenges related to gut health.
• The idea for Good Wolf was born from his passion for creating a better-tasting probiotic drink.
• Nathan faced significant challenges with co-packing and legal issues early in his business.
• Mental health struggles, including anxiety and ADHD, played a crucial role in his entrepreneurial journey.
• He emphasizes the importance of a strong support system, including family and friends.
• Workaholism was a challenge, but Nathan learned to balance work and family life.
• He developed a structured routine to manage stress and anxiety effectively.
• Nathan's experience highlights the importance of resilience and adaptability in business.
• Good Wolf aims to promote healthy choices through its probiotic sodas.

Keywords:

Nathan Keane, Good Wolf, Probiotic Soda, entrepreneurship, mental health, family, business challenges, Oregon, kombucha, small business, support system

My guest for Episode 88 of The Courage, Coaching and Counseing Podcast is Stephen Black.Stephen is a LMHCA at Fir Crest Behavioral Health in Vancouver, WA. He has a Masters in Clinical Counseling with a specialty in Child and Youth Development from Western Seminary. He specializes in working with teens. We also attend church together. More info on Stephen:https://www.fircrestbh.com/who-we-are/stephen-black

You can connect with The Courage, Coaching and Counseling Podcast Facebook here https://www.facebook.com/CourageCoachingCounselingPodcast

My website is :⁠https://www.sovannpen.com/⁠

I meet with clients here:⁠https://www.anewdaycounseling.org⁠

Thanks for watching! Please like and subscribe to watch future episodes.

#teenmentalhealth #mentalhealth #anxiety #depression #DBT #therapypodcast #therapy #counseling

Something a little different: this episode is an overview of Blackbelt Parenting, an unpublished book I wrote about principles from Brazilian Jiu-Jitsu and Mixed Martial Arts and how they can be applied to relationships and parenting.

I sent the manuscript to Google Notebook LM and it created this episode.

"These excerpts explore parenting through the lens of martial arts principles, drawing parallels between the disciplines needed in fighting and raising children. The author suggests that strategies for overcoming challenges in martial arts, such as discipline, resilience, and adaptability, can be effectively applied to navigate the complexities of parenthood. The text examines various aspects of parenting, including managing conflict, setting boundaries, overcoming fears, fostering connection, and practicing self-care, often using analogies from fighting and grappling techniques. Ultimately, the sources advocate for a mindful, courageous, and love-centered approach to both martial arts and raising children, emphasizing personal growth and the development of strong relationships."

Let me know what you think.

My Brazilian Jiu-Jitsu Podcast is The Uncle Wristlock Podcast.

You can connect with The Courage, Coaching and Counseling Podcast Facebook here:https://www.facebook.com/CourageCoachingCounselingPodcast

My website is:⁠https://www.sovannpen.com/⁠

I meet with clients here:⁠https://www.anewdaycounseling.org⁠

Thanks for watching! Please like and subscribe to watch future episodes.

Zach Tidwell is a completely blind Marine Corps veteran and suicide survivor sharing his story in hopes of saving lives and getting our society to have the tougher conversations we tend to avoid. After serving honorably as a machine gunner for four years, Zach reached the point where he didn’t want to be alive anymore. Everything looked fine from the outside— he was working and going to school full-time and keeping up appearances, but he was dying inside. An unfortunate combination of personal circumstances, head injuries, and a lack of healthy coping skills led him to stay silent whilst self-medicating with alcohol. On March 31, 2019, he held a gun between his eyes and pulled the trigger.

Today, it still feels like the start of the year for me since the last few weeks of the year were busy with work and family.

Here are about 10 books I recommend for individuals and couples and four podcasts I recommend.

My website is:

I meet with clients here:

A short reflection on living with chronic pain, grief, and healing.

The church service mentioned in episode:

Eastside Imago Dei 12/29/24 service

My website is:

I meet with clients here:

My guest for this episode of The Courage, Coaching and Couneling Podcast is Dr. Mark M. McNear.

My website is:

I meet with clients here:

Johnny Yorga is a Registered Counselor Associate in Oregon and specializes in helping men with pornography addiction and relationship issues through Telehealth counseling from a Christian perspective.

Bridge Behavioral Health Facebook page:

https://www.facebook.com/profile.php?id=100088360362856

I meet with clients here:

David Zailer is the Founder of Operation Integrity, www.operationintegrity.org, a Christ-centered

Death of a Salesman is his latest book:

"The little fisherman inside David Zailer died when he was eight years old.

You can watch this episode and others on my YouTube channel here:

https://www.youtube.com/@sovannpen

I write more about counseling, marriage, and parenting on my blog:

⁠⁠http://www.sovannpen.com/ ⁠

You can connect with me here:

⁠htps://www.instagram.com/sovannpencounseling⁠

⁠https://www.facebook.com/CourageCoachingCounseling ⁠