This podcast episode is a further exploration of the blog post, Anxious Progression One Day at a Time. 

In this episode I explore the concept of progressive overload in physical fitness, and how that same concept can be applied to working through anxiety -- mainly, progressively adding anxiety to our lives that we have to sit with, face, overcome, etc. It's through the progressive overload of anxiety that we are ultimately transformed.

In this episode I share my own journey of doing this, as well as share some ideas and stories how others have used this concept -- all set against the backdrop of my 100 mile run (which was a progressive overload for me physically, emotionally, mentally and spiritually -- over the course of many years).

I recently wrote about this on my blog -- because I've realized the last few months that I have been depressed and anxious for a while.

Spurred on by the continual navigation of COVID, and how that has impacted things culturally, as well as some of the way things are currently done on a day to day basis -- I've realized that there has been a latent affect to what has been going on for 18 months, and finally some of that was starting to emerge in my mental health.

In this episode I talk about three important things that can really help you if you find yourself struggling with your mental health -- particularly, depression and anxiety.

I will take a look at what it means to acknowledge, identify and reframe your depression and anxiety -- and how these things could be really crucial to navigating your mental health in a positive way.

I have always been a fan of breath work, especially in the way that it has not only been so helpful for my own life and the anxiety that I have struggled with -- but I have literally seen it change the people's lives that I work with. Breath work is integral to our ability to emotionally regulate -- to stay calm and connected, not only with ourselves, but with others. In this episode I explore:

• the book that really shifted my belief in breath work
• some tools that I recommend for breath work
• my 110 day experiment with taping my mouth shut at bedtime
• helpful apps to practice breath work
• why breath work is so critical.
• how my anxiety levels decreased drastically and my sleep increased drastically.
• varying breath work methods I used in my running and weight lifting training.

  Here are some of the Things/People that I mention in this episode:

• Breath: The New Science of a Lost Art by James Nestor
• Art of Manliness Interview with James Nestor
• Headspace app
• Calm app
• Don't Panic app
• Breathwrk app

We are not human beings having a spiritual experience. We are spiritual beings having a human experience.  Pierre Teilhard de Chardin

I'm definitely no expert on the topic of fasting, but I have been experimenting with it for a few years, and finally decided to do my longest fast since I first tried it back on Maunday Thursday in 1999.

In early February I did my first ever 5 day water only fast. And it was a very difficult and amazing experience. I want  to share with you my ongoing experiment with fasting -- but as I do -- I always recommend that you consult with your doctor, health coach, etc, before you decide to do your own. Though I grew up in a rich faith tradition where fasting was an important spiritual practice, I know that fasting is really an integrative discipline that interconnect our physical, emotional, mental and spiritual lives. In this episode I will discuss:

• the basic details of my fast
• what I added to my water (lemon juice, salt, LMNT)
• my experience of losing 13lbs in 5 days.
• defining your purpose for fasting
• the double standard when it comes to fasting
• how fasting brings your emotional, mental and spiritual life to the surface in a very raw form.

  Links to Things/People Mentioned in the Episode Valter Longo The Longevity Diet

Zach Bush

Ion Gut Health

Prolon -- 5 Day Fasting/Mimicking Diet

At the beginning of each new year we tend to think about turning the page on the current year, setting some goals, and moving with energy and momentum towards the new year that awaits us.

Though there is no magic with the turning of the calendar year, it does offer us a chance to think about resetting.

But this was a different kind of year. 2020 threw all kinds at challenges at us, and as we move into 2021, I don't think any of us are under the illusion that a new year will automatically change things.

But it still does offer us what the New Year transition has always offered us -- a change to pause for a minute and reflect upon what we have been through, and to think about where we are going.

What I have found helpful in this transitional period is to identify some specific goals that I can work on for the year -- ones that I can track and measure -- ones that involve a certain element of risk and the potential for failure.

So in this episode I want to come alongside of you and share what I have been doing that is helpful for me. You probably have your own methods, but I hope you learn something new and beneficial from how I do things.

In this episode I discuss

--the importance of thinking about goals over the long term -- not just in short frames of time. I talk about the quotes by Frederick Nietzsche, Eugene Peterson and Rich Roll that sent the context for this "long obedience in the same direction".

--Categorizing goals in the areas of physical, emotional, mental and spiritual.

--Importance of habits to goal setting and achieving goals, with specific attention to cornerstone/keystone habits.

--Writing down and reviewing and re-evaluating your goals / perhaps in a journal you write with hand -- like the Leuchtterm 1917 linked below.

--The concept of drift and learning to "defy drift" (something my executive coaching mentor discusses)

--Hindrances that often get in the way of achieving goals.

Link

Rich Roll on overestimating what can be accomplished in a year, and underestimating what can be accomplished over the course of a decade.

Friedrich Nietzsche on a "long obedience in the same direction".

Eugene Peterson -- A Long Obedience in the Same Direction: Discipleship in an Instant Society

Charles Duhigg -- The Power of Habit: Why We Do What We Do in Life and Business

James Clear -- Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones

Drew Sams Instagram post on his word of "outside"

Leuchtterm 1917 journal (I use the lined one / sometimes I use the dotted matrix one as well)