Three Percent

By Three PercentHealth & Fitness Mental Health

Three Percent episodes

September 29, 2025What Makes a Man Truly Strong with Dr. John Delony
Through raw honesty, humor, and deep wisdom, Dr. John Delony joins us to talk about what real strength looks like. A bestselling author, mental health expert, and co-host of The Ramsey Show, John has spent years walking people through crisis, parenting, relationships, and the everyday chaos of life.
In this conversation, John shares his personal journey of growing up in the Church of Christ, discovering punk rock, wrestling with anger and grief, and learning what it means to truly be safe and present for his wife and kids. From stories about music and moshing to his vulnerable account of therapy, childhood trauma, and reconnecting with his daughter, John reminds us that the hardest and most courageous thing a man can do is sit across from someone and say, “I’m hurting.”
If you’ve ever wondered how to move from flexing your way through life to finding peace, love, and connection—you won’t want to miss this one.
Links Mentioned
The Dr. John Deloney Show: https://www.youtube.com/johndelony
Dr. John Delony on Instagram: https://www.instagram.com/johndelony/
Books:
Building a Non-Anxious Life: https://amzn.to/46SORts
Own Your Past Change Your Future: A Not-So-Complicated Approach to Relationships, Mental Health & Wellness: https://amzn.to/4mDWlFB
Takeaways
Why real masculinity is found in honesty, vulnerability, and connection—not toughness.
How unprocessed trauma shows up in family systems and relationships.
The story of John’s daughter and how therapy helped transform their relationship.
Why anger is often grief in disguise.
The importance of men believing they are worth being loved.
Chapters
(00:00) – Introduction
(02:00) – From Punk Rock to Pantera to Faith
(10:00) – Why Safety Matters in Family Systems
(16:00) – Messages Men Have Been Told
(22:00) – Wrestling With Worthiness and Faith
(31:00) – The Nuclear Reactor in the Chest
(38:00) – Addiction, Numbing, and Finding Peace
(45:00) – Honoring Anger and Grief
(52:00) – Why All the Feelings Belong
(58:00) – Closing Thoughts

Keywords
John Delony, Ramsey Show, mental health, therapy, masculinity, vulnerability, anger, grief, parenting, trauma healing, connection, worthiness, holistic masculinity, emotions, authenticity

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56 min
September 22, 2025A Faith That Feels Real with Chad Mondragon
What does it mean to live with a faith that feels real in the middle of life’s messiness? This week we sit down with pastor, father of five, and director of discipleship at Pillar Media, Chad Mondragon. Chad shares about his family story, his journey through church ministry into media, and the launch of The Jesus Table—a platform designed to meet people where they are with honest discipleship.
Together we talk about:
Why the bravest thing men can do is take the risk of vulnerability
How the epidemic of loneliness is shaping faith and masculinity today
What real connection looks like at home, at church, and with friends
The role of questions, doubts, and honesty in a faith that feels real
Why family dinners, small groups, and even workouts can be places of healing
Chad reminds us that courage in manhood isn’t just scaling mountains—it’s opening up to safe people, risking vulnerability, and discovering that we’re more deeply loved than we fear.

Links & Resources Mentioned:
Chad’s work: thejesustable.com
Follow The Jesus Table on Instagram
Fathered by God by John Eldredge
Chapters
(00:00) – Introducing Chad Mondragon
(04:00) – Family, youth ministry, and the value of dinner table conversations
(13:00) – From planting churches to discipleship in media
(20:00) – The loneliness epidemic & men’s need for connection
(27:00) – Faith that feels real: questions, doubts, and vulnerability
(39:00) – Risking love through honesty
(54:00) – The Jesus Table project

Keywords:
Chad Mondragon, The Jesus Table, loneliness epidemic, faith that feels real, vulnerability, holistic masculinity, discipleship, family, John Eldredge, Fathered by God, men’s ministry, F3, connection, Pillar Media

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1 hr
September 15, 2025A Practical Guide to Engaging Your Emotions
In this episode, Blake and Jamie share a simple but powerful framework for engaging your emotions: Pause, Pray, Process, Express. Building on last week’s conversation about suicide prevention and the dangers of bottling up emotions, they offer a practical, grace-filled tool to help you slow down, connect with what you’re really feeling, and bring those needs into safe relationships. Through honest stories about marriage, parenting, and friendship, they show how emotional awareness isn’t about perfection—it’s about progress.Learn more about Three Percent:🌐 https://www.threepercentco.com📸 Instagram – @threepercentcoDownload the free Pause, Pray, Process, Express guide on our website.Takeaways
Most men bottle up, blow up, or numb out instead of engaging emotions.
Neural pathways (the “slip and slides”) can be retrained with new practices.
Pause: Slow your nervous system and notice what you’re feeling in your body.
Pray: Invite God into your emotions without bypassing them.
Process: Journal, talk it out, or seek safe co-regulation.
Express: Share your inner world in ways that build connection and, when needed, set boundaries.
Progress, not perfection, is the goal.

Chapters(00:00) Why Engaging Emotions Matters(03:00) Bottling, Blowing Up, and Numbing Out(06:00) Stories from Parenting and Marriage(10:00) Why We Need to Create New Neural Pathways(14:00) Step 1: Pause – Slowing Your Nervous System(20:00) Step 2: Pray – Inviting God Without Bypassing(24:00) Step 3: Process – Self-Regulation and Co-Regulation(32:00) Step 4: Express – Sharing Your Inner World Safely(37:00) Movement, Boundaries, and Nonlinear Growth(40:00) Small Steps: Progress Over Perfection(43:00) How to Download the Free GuideKeywordsThree Percent, emotions, emotional health, men’s mental health, suicide prevention, emotional awareness, pause pray process, nervous system regulation, prayer, journaling, co-regulation, vulnerability, marriage, parenting, friendship, boundaries, holistic masculinity, therapy tools, emotional literacy, emotional connection, resilience, spiritual formation, healing practices

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45 min
September 08, 2025Suicide Awareness Month: A Personal Story
If you or someone you love is struggling, call or text 988 to connect with the Suicide & Crisis Lifeline. You are not alone.
In honor of Suicide Prevention Month, Blake and Jamie open a tender and courageous conversation about suicide, loneliness, and hope. Blake shares the story of his own suicide attempt as a 17-year-old—the pain, shame, and family struggles that led him there, and the long journey of healing that followed. Together, they discuss the epidemic of loneliness among men, the need for emotional language and safe connection, and the importance of creating spaces where honesty can be met with care instead of shame. This episode is a raw invitation to remember that every life has value and that healing begins with being known.
Learn more about Three Percent:
🌐 www.threepercentco.com
📸 Instagram – @threepercentco

Takeaways
Suicide prevention starts long before a crisis—it begins with connection, empathy, and emotional language.
Men die by suicide 3.5 times more often than women, often linked to isolation and loneliness.
Behind anger, addiction, or performance often lies pain and fear that need to be named.
Sharing your “3%” with safe people creates connection that can hold chaos.
Compassion for your younger self is a vital part of healing.
You are worth the effort it takes to reach out for help.
Chapters
(00:00) Why This Episode Matters – Suicide Prevention Month
(03:00) Blake’s Story: A 17-Year-Old Carrying Too Much
(08:00) Shame, Family Pressure, and Coping Through Numbing
(12:00) The Night of the Attempt
(18:00) What Loneliness Does to the Soul
(23:00) Hiding, Shame, and the Story Everyone Believed
(28:00) Why Suicide Prevention Starts at Birth
(32:00) The Epidemic of Loneliness in Men
(36:00) Connection Doesn’t Erase Pain—but Holds It
(40:00) A Letter to My 17-Year-Old Self
(46:00) Practical Next Steps & Resources for Listeners

Keywords
Three Percent, suicide prevention, suicide awareness month, Blake Roberts, depression, shame, loneliness, healing, mental health, men’s mental health, holistic masculinity, trauma, addiction, recovery, vulnerability, faith and mental health, emotional literacy, crisis resources, therapy, compassion, identity, being known, resilience, self-compassion, healing journey

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50 min
September 01, 2025What’s 6 months old & has a mustache?
In this special 6-month anniversary episode, Blake and Jamie reflect on the journey so far with Three Percent—the stories, conversations, and friendships that have shaped this space. From the very first interviews to the deep themes of masculinity, emotions, vulnerability, and faith, they revisit what they’ve learned along the way and what has surprised them most. They also share their hopes for the next season of the podcast and the growing Three Percent community. This is a moment to pause, look back with gratitude, and look forward with expectation.
Learn more about Three Percent: 🌐 www.threepercentco.com 📸 Instagram – @threepercentco

Giveaway
Send us your story for a chance to have a 30-45 minute coaching session with Blake and Jamie.
How to enter: Send 2-3 sentences on something you are working through to [email protected]

Takeaways
How to enter: Send 2-3 sentences on something you are working through to [email protected]
Six months of conversations have affirmed the hunger for honest, vulnerable dialogue about masculinity and faith.
Guests have given language for emotions and experiences many men didn’t know how to name.
Friendship and safe community are central to the healing journey.
Healing is not a quick fix—it’s a long, relational process.
Vulnerability always invites deeper connection.
Gratitude and hope mark the past and the future of Three Percent.
Chapters
00:00 Celebrating Six Months of Three Percent
02:30 How the Podcast Began
06:00 Favorite Moments from the First Six Months
11:00 What We’ve Learned from Our Guests
15:00 Why Friendship Is Central to Healing
20:00 Surprises Along the Way
24:00 The Tension of Vulnerability and Masculinity
29:00 Looking Ahead: Hopes for the Next Six Months
34:00 Gratitude for the Community
38:00 Closing Thoughts

Keywords
Three Percent, podcast anniversary, masculinity, emotions, faith, vulnerability, friendship, healing, reflection, community, growth, gratitude, holistic masculinity, men’s mental health, personal growth, emotional health, spiritual formation, podcast journey, storytelling, healing through connection

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49 min
August 25, 2025What Carries Us Through the Darkness with Justin McRoberts
In this soulful and deeply human conversation, author, speaker, and coach Justin McRoberts joins us to explore the sacred tension between calling and rest, ambition and surrender. With humor, honesty, and theological insight, Justin shares the spiritual and emotional journey behind his book In the Low. We discuss fatherhood, friendship, control, and what it means to hold both grief and joy with open hands. If you’ve ever wrestled with doing enough or being enough, this episode is an invitation back to groundedness, belovedness, and the long road of faithful presence.
Check out more of Justin McRoberts:
🌐 Website – www.justinmcroberts.com
📸 Instagram – @justinmcroberts
📚 Book – In The Low
Learn more about Three Percent: 🌐 www.threepercentco.com

Takeaways
Your “calling” doesn’t have to be heavy—it can be playful and sacred.
Ambition without rest leads to burnout and bitterness.
Slowing down often feels like failure in a productivity-obsessed world.
God’s invitation is not just to work for Him, but to be with Him.
Real rest means learning to release control.
Friendships that hold both celebration and grief are vital to resilience.
There is no sacred calling without sacred rest.

Chapters
00:00 Welcome & Meet Justin McRoberts
03:30 What Is In The Low All About?
06:00 Ambition, Surrender, and the Space Between
10:20 Calling as a Form of Relationship
13:40 Relearning the Pace of Love and Grace
16:00 Burnout, Shame, and Being "Too Much"
19:30 Parenting, Grief, and the Myth of Control
24:00 What He Learned From Deep Friendships
28:00 Masculinity and the Pressure to Perform
31:00 God’s Invitation to Rest and Trust
35:00 Questions That Help You Stay Human
39:00 Where to Find Justin Online

Keywords
Justin McRoberts, Three Percent, Sacred Strides, calling, rest, surrender, ambition, masculinity, Christian leadership, burnout, spiritual formation, work-life balance, grief, friendship, control, parenting, vulnerability, emotional health, faith and productivity, theological reflection, presence, fatherhood, resilience, healing, belovedness, performance pressure, letting go

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53 min
August 18, 2025What is Trauma? With Rachel Clinton Chen
In this soul-shaking episode, we sit down with therapist, trauma practitioner, and spiritual leader Rachel Clinton Chen to explore the sacred, painful, and courageous work of healing. Rachel guides us into the realities of trauma, powerlessness, spiritual abuse, and what it takes to become whole. We talk about the cost of integrity, the betrayal of our bodies, and the profound invitation to let lament and grief become doorways to hope. With honesty, wisdom, and fierce gentleness, Rachel names what so many are afraid to say aloud—and calls us to be people of truth and love in the face of harm.

Takeaways
Trauma is not just what happens to you—it’s what you carry when you’re alone in it.
Integrity has a cost, especially in spiritually abusive systems.
Grief is not the end of the story—it’s the beginning of embodied hope.
Healing often begins with naming what is true, even when it’s disruptive.
Your body keeps the score, but it can also be the site of redemption.
We need language, witness, and safety to metabolize harm.
When we stop trying to hold everything together, we begin to heal.
Check out more of Rachel Clinton Chen:
🌐 ⁠The Allender Center⁠
📸 Instagram –⁠ @rachelclintonchen ⁠
🎙 Podcast – ⁠The Allender Center Podcast⁠

Learn more about Three Percent: 🌐⁠ www.threepercentco.com
Chapters
(00:00) Meet Rachel Clinton Chen
(04:00) Powerlessness and the Language of Trauma
(07:30) What Spiritual Abuse Steals from the Soul
(12:00) The Cost of Integrity in Religious Systems
(15:30) The Body Knows What the Mind Tries to Hide
(19:00) Naming the Truth and Being Witnessed
(22:30) What Is Lament and Why Does It Matter?
(26:00) Becoming People Who Can Grieve and Hold Hope
(29:00) From Dissociation to Embodiment
(34:00) Holding Complexity in a Black-and-White World
(38:00) Rachel’s Own Healing and Leadership Journey
(41:00) Why She Still Believes in the Church
(46:00) A Word for the Tender and Tired Listener
(49:00) Where to Find Rachel and Her Work

Keywords
Rachel Clinton Chen, Three Percent, trauma healing, spiritual abuse, integrity, grief, lament, The Allender Center, Dan Allender, embodiment, Christian trauma, spiritual formation, emotional health, mental health, religious harm, narrative healing, counseling, black-and-white thinking, abuse recovery, faith and pain, hope, integrity, safety, truth-telling, nervous system, therapeutic practices, power and vulnerability, shame and resilience, holistic masculinity, tenderness, church healing

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57 min
August 11, 2025What's the Point in Changing?
Summary
In this deeply personal episode, Jamie and Blake step away from interviews to reflect on one of the most important and tender questions they ask as therapists and friends: What’s the point in changing? Recorded during a 3% planning retreat, they share the raw stories of their own healing journeys—from addiction, numbness, and rage to freedom, connection, and hope. Whether you’re seeking freedom from a behavior or freedom for deeper relationships, this episode offers both encouragement and honesty for anyone in process.
Mentioned Resources
Chip Dodd’s Feelings Chart: https://www.chipdodd.com/free-resources-download
Jay Stringer’s book Unwanted: https://jay-stringer.com/book/
The Voice of the Heart by Chip Dodd: https://www.chipdodd.com/books
Takeaways
There’s often no clear “start” to change—just the next honest step.
External motivations (like a spouse or relationship) can be valid entry points.
Deep transformation comes when we realize we need to change for ourselves.
We are not our behaviors—shame grows when we enmesh identity with struggle.
Empathy often has to be relearned—and it starts with how we talk to ourselves.
Change is not linear, and recovery is a lifelong journey.
You're worth the work it takes to be known, healed, and free.
Chapters
(00:00) Welcome from the Cabin
(02:32) What Motivates Change?
(04:50) Motivational Interviewing & Counseling Insights
(06:44) Blake’s Story: Hitting a Wall
(10:10) Changing for a Relationship
(13:00) You Are Not the Problem
(16:20) Freedom From vs. Freedom For
(18:00) Jamie’s Story: Numbness and Rage
(22:10) The Role of Porn in Emotional Numbing
(24:55) Shifting Motivation Over Time
(26:20) Healing as Ongoing Work
(29:00) The Little Boy Inside Who Still Wants to Hide
(32:30) Parenting Yourself with Compassion
(35:10) Why Progress Feels Like a Circle
(37:00) Change for You, Not Just Them
(39:00) You’re Worth It
Keywords therapy, change, healing, recovery, shame, emotional health, addiction, porn recovery, motivation, empathy, rage, fatherhood, masculinity, self-awareness, spiritual formation, honesty, holistic masculinity, personal growth, identity, trauma, freedom, Jay Stringer, Chip Dodd, Voice of the Heart, emotional literacy

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42 min
August 04, 2025The Kind of Friendship That Heals with Blake Blankenbecler
In this episode, we welcome therapist, writer, and podcast host Blake Blankenbecler into a powerful conversation about emotional language, body awareness, and the harm of emotional outsourcing. Blake unpacks why many men struggle to name their inner world and what it takes to reclaim curiosity, tenderness, and truth. Together, we talk about the nervous system, faith deconstruction, co-regulation, and why presence is the most healing thing we offer one another. This episode will meet you where you are and gently invite you further in.

Takeaways
“If I can’t be with it, I can’t heal it.” Naming precedes healing.
Outsourcing your emotions to others is common—but it can become harmful.
Co-regulation is foundational to emotional safety in relationships.
Curiosity helps us approach our pain instead of controlling it.
The nervous system needs safety to tell the truth.
You can’t think your way into healing—your body has to believe it too.
Presence is the most healing gift we can offer in a hurting world.
Emotionally safe men are formed, not found.

Check out more of Blake Blankenbecler:
🌐 Website – ⁠blakeblankenbecler.com ⁠
📸 Instagram –⁠ @blakeblankenbecler⁠
The Friendship Deck: ⁠thefriendshipdeck.com⁠
Learn more about Three Percent: 🌐⁠ www.threepercentco.com

Chapters
(00:00) Meet Blake Blankenbecler – Therapist
(03:00) Language for the Inner Life
(06:00) What is Emotional Outsourcing?
(10:00) The Power of Co-Regulation
(14:00) Why Men Struggle to Name Emotions
(18:00) Body-Based Healing and the Nervous System
(22:00) From Christian Duty to Emotional Honesty
(26:00) How Curiosity Changes the Healing Process
(30:00) Practicing Emotional Responsibility
(33:00) The Lie of Being Too Much
(36:00) Faith, Attachment, and Embodied Safety
(41:00) Relationships as the Place of Repair
(45:00) Where to Find Blake Online

Keywords
Blake Blankenbecler, Three Percent, emotional health, holistic masculinity, co-regulation, emotional outsourcing, nervous system healing, trauma recovery, therapy, men’s emotions, inner work, Christian deconstruction, embodiment, faith and healing, presence, emotional literacy, emotional responsibility, relationships, healing through connection, curiosity, somatic healing, mental health, attachment, tenderness, emotional safety

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58 min
July 28, 2025Emotions For Dummies Like Us
In this episode, hosts Blake and Jamie dive into the emotional lives of men—what we feel, what we’ve been taught to suppress, and what it might look like to live more honestly. They explore how fear, shame, and sadness often hide beneath anger, and why many men are disconnected from their bodies, relationships, and even themselves. From childhood messages to faith, parenting, and emotional repair, this conversation is vulnerable, practical, and full of grace. Whether you’re just beginning to name your emotions or walking others through healing, this episode offers language, insight, and permission to feel.

Takeaways
Anger is often the visible emotion masking fear, shame, or sadness.
Most men are taught to intellectualize or avoid emotions entirely.
Emotional fluency begins with naming what’s actually happening inside.
We often fear our emotions will make us weak—but vulnerability leads to strength.
The body holds emotional wisdom many of us were never taught to trust.
Emotional repair is possible in relationships when we lead with honesty.
Faith, theology, and masculinity all shape how we relate to our emotions.
Safety and curiosity are the prerequisites for emotional healing.
Resources
Chip Dodd Emotions Chart: https://static1.squarespace.com/static/62e2d6c397d6ff1fd356ed8f/t/632cbee0b6a9703239cd018f/1725475063690/8+Feelings.pdf

Learn more about Three Percent:
🌐⁠ www.threepercentco.com⁠
📸 Instagram –⁠ @threepercentco

Chapters
(00:00) Welcome to the Emotions Episode
(03:00) Why Talk About Emotions?
(06:00) Men and the Fear of Feeling
(09:00) What We Learned Growing Up About Emotions
(12:00) Anger, Sadness, Shame—What’s Really Underneath?
(16:00) Why Men Disconnect From the Body
(20:00) Faith and Emotional Formation
(25:00) Emotional Literacy in Parenting
(28:00) When You Feel Unsafe in Relationship
(32:00) The Power of Curiosity and Naming Emotions
(36:00) Repair, Vulnerability, and Starting Again
(40:00) Final Thoughts on Living Fully Alive

Keywords
Three Percent, masculinity, emotions, emotional health, anger, fear, shame, sadness, vulnerability, holistic masculinity, emotional literacy, fatherhood, parenting, emotional intelligence, Christian men, faith and emotions, childhood wounds, trauma, inner work, embodiment, safety, repair, naming emotions, identity, integrity, spiritual formation, relationship dynamics

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59 min

About Three Percent

From the publisher's feed

Welcome to Three Percent. This is your space if you’re on a journey of pursuing holistic masculinity, growing your emotional awareness, and cultivating deeper relationships and an authentic faith.