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How to quiet your mind, in twelve minutes, with a rep you can run in your truck. High performance coach Steve Barton, creator of The Game of Ten, hands Chris Anderson six sentences and makes him say them on air. This is the most valuable stretch of the conversation, released as its own episode. Steve Barton ran his father's floral business in Maine for about thirty years before he started coaching. He is seventy, and he says his job is to help a man stop punishing himself. Chris opens with the question every man in our audience is carrying. There is a voice in my head that never stops. How do I quiet it? You cannot quiet it by trying harder. We were trained from childhood to think our way out of every problem, and that training is the reason the voice runs all day. Eighty percent of what it says is negative, and most of it is from the past. Then he gives Chris the rep. Six phrases. About thirty seconds. Chris repeats each one on air, and by the end of it he says out loud that it worked. That is the moment this episode was built for. In this episode: - Why trying to stifle the voice makes it louder- Why we were trained to think, and what that costs us- Let go of control to be in control. The only control you have is inside you.- Respond versus react, and what that has to do with a football sideline- The six phrases, done live, with Chris repeating each one Questions this episode answers How do I quiet the voice in my head?Steve Barton says stop fighting it. Say six short phrases out loud, starting with "I am enough," and the mind runs out of questions to ask. Why does trying to stop overthinking make it worse?Steve Barton says the more you try to stifle a thought, the louder it gets. Thinking your way out of thinking is rearranging the deck chairs on the Titanic. Do the six phrases actually work?Chris Anderson did them on air and said so. He noticed the difference before the rep was over. Find Steve Barton at stevebartoncoaching.com. Download The Father, the Son, and the Aha Moment free at thegameof10.com. He posts every week on LinkedIn as Coach Steve Barton. The Upgraded Man is hosted by Chris Anderson. Full episode with Steve is out now. Send this one to the friend who says he cannot shut his brain off. #theupgradedman #quietyourmind #mensmentalhealth This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to be more present when your head will not shut up. Brett Ashby paints two meter portraits while rolling a half pipe in front of 500 people, and he tells Chris Anderson the rule that keeps him upright: if you have a thought, you fall off. Brett Ashby is a contemporary artist from Melbourne, Australia. He grew up on vert ramps, spent years behind a camera, then ended up in front of it painting rock stars, pro skaters, and Barack Obama. He is a cancer survivor. After treatment he could not do a push up for six years, so he put an easel on the ramp and rebuilt his life one small change at a time. In this episode: - Why a vert ramp teaches the same lesson as a marriage: the second you think, you fall- How to be more present when the magic is not in the past or the future, only right now- Four things to try this week: get away from people, get outside, write the noise down, build a ritual- What Brett gave up to live with a light backpack, and what it lets him do- Surviving cancer: forget everybody, the only guy who gets you through is you- Small changes every day: remove a friend, remove some clutter, donate things, cut the TV- How to make someone feel seen with one sentence, and the name tag rule- Why he is never nervous in front of 500 people: there's nobody there, it's just me Questions this episode answers How do I stop overthinking and be more present?Brett Ashby says dissolve the thinking, not the fear itself. On a ramp, one thought puts you on the ground. Calm and trust are what let your body do the amazing thing. What small changes actually change your life?Brett Ashby says remove some friends, remove some clutter, push things out, donate things, and start with the bare basics. Little changes every day, and you can soon change your entire life. How do I make someone feel seen?Read the name tag and say the name. Brett Ashby says when you say hello to Emily, the light bulb goes off in her and that force comes right back into you. Find Brett Ashby at brettashby.com and on Instagram at @brettashbyartist, where he answers direct messages. His live skate-painting shows are on YouTube at @brettyashby. The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this one to the man who is in every room and never actually there. #theupgradedman #howtobepresent #mensmindset This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Every episode of The Upgraded Man ends the same way. There is a journal. The guest reads what the last guest wrote, answers it honestly, then leaves one line for whoever sits in the chair next. They do not get to know who that is. This week it is Florian Kemmerich, impact investor, author of On Vocation, and co-founder of Human Planet. He is a father of five, a former paratrooper, and a man who has moved close to a billion dollars of capital into places most investors will not go. The entry waiting for him was from Joel Bein: "Men need more empathy." Florian does not hedge. He says empathy is the link between humans because it goes further than tolerance. Tolerance puts up with someone. Empathy tries to understand a man who is different from you. Then he takes it one step past feelings and says the part men actually need to hear. Men who are more empathetic end up more successful. Chris answers with a line he has been saying all season. Better to be a warrior in a garden than a gardener in a war. A man can be gentle, understanding, and still get things done and still defend what is his. Then he adds the piece almost nobody says. Men need empathy for themselves too, because they are getting hit from every direction with what a man is supposed to be. Then Florian writes his own entry for the next guest, and it lands on the thing every man is worried about right now. In this episode: Joel Bein's entry, and why empathy is more than toleranceWhy empathy makes a man more successful, not softerWarrior in a garden, and empathy pointed back at yourselfFlorian's new entry on identity, vocation, and the AI economyWhy the answer is not inside the AI, and what to use the tool for insteadFind Florian at on-vocation.com, human-planet.com, and vocating.ai. The full episode with Florian Kemmerich is out now. The Upgraded Man is for men who refuse to stay complacent. Full episodes Monday, Best Moments Wednesday, Journal entries Friday.  This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Training after 40 does not take an hour. Dr. Tommy Rhee, a sports chiropractor who has spent nearly twenty years working on pro athletes, lays out the exact fifteen minute workout a man in his 30s and 40s should run. Tommy has worked on Olympic sprinters, NFL players, and UFC fighters. He is the founder and CEO of RheeGen and the author of The Future of Regenerative Medicine. In this stretch he stops explaining and starts prescribing. What to do in the gym at this age, how few minutes it really takes, and what the soreness two days later is telling you. Then he closes on why any of it matters. A man at eighty with all the time and all the money and no ability to use either. Important: this is not medical advice. Talk to your own doctor before you change anything about your training or your health. In this episode: Why your thirties and forties are the window where behavior still changes easilyThe reason older beginners quit, and why it is not about willpowerWhat DOMS is, in plain language, and why the pain shows up two or three days laterHow to make soreness go away faster instead of sitting still and waiting it outThe exact pairing for building muscle at this age, heavy squat at 80 to 90 percent straight into a box jumpWhy endurance work at this age can cost you the muscle you are trying to buildWhy fifteen minutes of the right work will flatten youThe 100 air squat test, and what failing it says about the next twenty yearsQuestions this episode answers How should a man in his 40s train? Dr. Tommy Rhee says pair a heavy squat at 80 to 90 percent of your max with a box jump, and run five to ten rounds. How long does a workout need to be after 40? Dr. Tommy Rhee says fifteen minutes of the right work is enough, and might even be too much. Why am I sore two days after a workout? Dr. Tommy Rhee says that is DOMS, delayed onset muscle soreness. It is the inflammation from small tears as the muscle rebuilds, not an injury. Find Dr. Tommy Rhee at rheegen.com and physicalchiro.com, and on Instagram at @dr.rheetommy. He is a Doctor of Chiropractic, not a physician. The Upgraded Man is hosted by Chris Anderson. Send this to the friend who keeps saying he does not have time to train. Follow the show. #theupgradedman #trainingafter40 #menshealth This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to prepare your family if you die, before anything happens. Ray Hilbert, founder of Exhale Vault, had the insurance, the plan, and the logins all in his head. Then a life insurance letter came back stamped rejected. Ray Hilbert co-founded Truth At Work in 1998, led it for over twenty years, and now coaches Christian business owners with Kingdom Factor. At 56 he was in perfect health. A routine blood test for a life insurance renewal showed an elevated PSA. A few months later the urologist said cancer, and maybe 4 to 6 months. Three weeks after that, his wife Beth asked him in the car, "Where are we going to be buried?" She did not know who did their taxes. He made her a promise, and Exhale Vault is what came out of it. This one is for the man who handles everything and calls it protecting his family. In this episode: Why keeping the whole plan in your head is selfish, and even recklessThe life insurance blood test that found prostate cancer with no symptomsThe question his wife asked that changed everything"I don't even know who does our taxes"Why men don't hand it off: pride, roles, and "I've got time"The workbook: funeral plan, letters to the kids, and a video on changing a fuse"I feel like I can breathe again"The last thought before surgery, and the greatest peace of his lifeThe challenge: what good needs to come of this?Questions this episode answers If I died tomorrow, would my wife know where everything is? Ray Hilbert says for most men, no. He had every plan, and his wife knew none of it. Can you have prostate cancer with no symptoms? Yes. Ray Hilbert felt fine. A life insurance blood test showed an elevated PSA, and his doctor said it probably saved his life. What should a man leave behind for his family? Ray Hilbert says everything, in one place. Logins, accounts, the funeral plan, letters to the kids, and how to run the house. Find Ray Hilbert and Exhale Vault at exhalevault.com, and connect with Ray on LinkedIn. The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this to the man who handles everything and has never shown his wife where it is. #theupgradedman #legacyplanning #menshealth This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Men need more empathy, and Joel Bein says the discomfort you feel when you hear that is the proof. This is Joel's Upgraded Man Journal entry, the handoff every guest makes at the end of the show. Joel Bein is the founder of Human Liberation and host of The Joel Bein Show. He works with entrepreneurs to clear the subconscious beliefs behind self-doubt and overworking. Every guest reads what the last guest left in the journal, answers it, then leaves one line for whoever sits down next. The entry waiting for Joel came from relationship coach Paul Roseberry. What is a no that, if you started saying it, would make your life better? Joel's answer is simple and hard to live. Say no to the pretty good things so you have room for the true heck yes. He tells the story of a date he went on knowing going in it was only pretty good. Then he leaves his own line for the next guest. Men need more empathy. He asks every man listening to notice what comes up when he hears it. This one is for the man whose calendar is full of good things and who is still running on empty. In this episode: Paul Roseberry's journal question, and the no that would change your lifeWhy saying no to pretty good things makes room for what you really wantEvery yes is a no to everything elseThe date Joel knew was only pretty good before he ever wentJoel's entry for the next guest. Men need more empathy.Why the pushback men feel to that sentence is the reason it is trueQuestions this episode answers Do men need more empathy? Joel Bein says yes, and if a man feels resistance when he hears it, that resistance is the exact reason why. What should I say no to? Joel Bein says say no to the pretty good things and save your yes for the true heck yes. Why is saying yes so costly? Joel Bein says when you say yes to something, you just said no to everything else. Find Joel Bein at joelbein.com. See his belief clearing work at thehumanliberation.co, and grab his free Belief Clearing Guide at thehumanliberation.co/guide. The Upgraded Man is hosted by Chris Anderson. Send this to a man who would never admit he needs it. Follow the show. #theupgradedman #menneedmoreempathy #mensmentalhealth This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What AI can't replace is your identity and your vocation, and Florian Kemmerich says that is now your biggest economic asset. This is Florian's Upgraded Man Journal entry, the handoff every guest makes at the end of the show. Florian Kemmerich is an impact investor, the author of On Vocation, and the co-founder of Human Planet. He is a father of five and a former paratrooper who has moved close to a billion dollars of capital into places most investors will not go. Every guest reads what the last guest left in the journal, answers it, then leaves one line for whoever sits down next. The entry waiting for Florian came from Joel Bein. Men need more empathy. Florian does not hedge. He says empathy is the link between people because it goes further than tolerance. Tolerance puts up with someone. Empathy tries to understand a man who is different from you. Then he says the part men need to hear. Men who are more empathetic end up more successful. Chris answers with a line he has been saying all season. Better to be a warrior in a garden than a gardener in a war. Then he adds the piece almost nobody says. Men need empathy for themselves too. Then Florian leaves his own entry for the next guest, and it lands on the thing every man is worried about right now. In this episode: Joel Bein's entry, and why empathy goes further than toleranceWhy empathy makes a man more successful, not softerWarrior in a garden, and empathy pointed back at yourselfFlorian's new entry on identity, vocation, and the AI economyGoing from a knowledge economy to a creator economyWhy the answer is not inside the AI, and what to use the tool for insteadQuestions this episode answers What can AI never replace? Florian Kemmerich says your identity and your vocation. As knowledge gets cheap and everywhere, who you are becomes the asset. Does empathy make men weaker? Florian Kemmerich says the opposite. Men who are more empathetic end up more successful. How should I use AI if I don't know what I want? Florian Kemmerich says do not look for the answer in the AI. Figure out what you want first, then use AI as the tool to build it. Find Florian at on-vocation.com for the book, human-planet.com for his firm, and vocating.ai for his AI career platform. The Upgraded Man is hosted by Chris Anderson. Send this to a man worried AI is coming for his job. Follow the show. #theupgradedman #artificialintelligence #findyourpurpose This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to stop settling for mediocrity when your life looks fine from the outside. Dr. Matthew Kutz, author of Becoming EPIC, tells Chris Anderson why the man who is not failing is in the most dangerous spot there is, then tells the story that proves it. Dr. Matthew Kutz is a clinical professor at Florida International University, a keynote speaker, and the author of the award-winning Contextual Intelligence. Three years ago a bike crash sent him to the doctor for chest pains. The doctor found advanced prostate cancer. He had no symptoms. He wrote Becoming EPIC during 40 days of radiation, a thousand words a day. In this episode: Mediocrity masquerades as contentment. If you keep telling yourself you are content, you are not.Why "if it ain't broke, don't fix it" gives away a mediocre lifeIteration: your marriage and your fatherhood can be tinkered withMaybe you're measuring the wrong thing when the scale won't moveProstate cancer with no symptoms, and the checkup he skipped because he felt fineWhat losing all your testosterone does to a manBATTLE: be brave, armor up, triumph over fear, trust your team, lean into your faith, engage in lifeQuestions this episode answers How do I know if I have settled for mediocrity? Dr. Matthew Kutz says if you keep convincing yourself you are content, or you live by "if it ain't broke, don't fix it," you have settled. Can you have prostate cancer with no symptoms? Yes. Dr. Matthew Kutz was training for a triathlon with cancer in his bones and felt fine. Get the checkup. How do you keep going when life knocks you down? Dr. Matthew Kutz and his wife said one word every morning: BATTLE. And do not try to do it alone. Find Dr. Matthew Kutz at matthewkutz.com for Becoming EPIC and Contextual Intelligence. Text EPIC to 55444 for a free daily EPIC journal. His foundation is Battle for the Bulge at battleforthebulge.com. The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this to the man who skipped his checkup because he felt fine. #theupgradedman #stopsettling #menshealth This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What to say no to. That is the question relationship coach Paul Roseberry leaves in The Upgraded Man Journal for the next guest. This is the short Friday Journal episode, the handoff from one guest to the next, with host Chris Anderson. Paul Roseberry has coached nice guys for more than ten years, and he is also a standup comedian. Ralph Brewer, the guest before him, works with couples and left this question in the Journal: what have you done for yourself today? Paul's answer was two words. This podcast. Not rest, not a workout, not a night off. He said the work he chose. He wants helping men through this to be the driving use of his working hours, and he says the only way that works is to keep the wheels turning until you don't have time for anything else. Then Paul leaves his own entry for the next man: what is a no that you need, that if you started saying it, would make your life feel better? This one is for the man who keeps saying yes to things he should have dropped years ago. In this episode: Ralph Brewer's Journal question: what have you done for yourself todayWhy Paul Roseberry's answer was this podcast, and why doing the work you chose countsWhy you have to keep taking in new information until the thing you want is all you have time forPaul's entry for the next guest: the one no that would make your life feel betterHow the Journal handoff works, and why the next guest has to answer on airQuestions this episode answers What did Paul Roseberry write in The Upgraded Man Journal? Paul Roseberry wrote: what is a no that you need, that if you started saying it, would make your life feel better? What have you done for yourself today? Paul Roseberry's answer was this podcast. He counts the work he chose as doing something for himself. What should I say no to? Paul Roseberry says find the one no that would make your life feel better if you started saying it. Name it, then say it. Find Paul Roseberry at paulroseberry.com. He offers a free 20 minute call to anyone thinking about coaching. Email [email protected]. Watch him on YouTube at @paulroseberry_saves_society. The Upgraded Man is hosted by Chris Anderson. Send this to a man who needs to say no to something. Follow the show. #theupgradedman #upgradedmanjournal #sayno This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to stop feeling not good enough, done live instead of talked about. Joel Bein, founder of Human Liberation and host of The Joel Bein Show, walks Chris Anderson through clearing the "I'm not good enough" belief on The Upgraded Man in about 15 minutes. Joel helps entrepreneurs clear the subconscious beliefs behind self-doubt and overworking. He calls "I'm not good enough" the most common belief on planet Earth. In this cut Chris puts his own on the table: a podcast doing better than most that still does not feel like enough, a business that is not multi-million yet, and a sense he could be a better dad. This one is for the man who hits his goals and still hears that he is behind. Heads up for parents: this episode talks about Santa Claus near the end. In this episode: Why Joel calls "I'm not good enough" the most common belief in the worldHow one scene in Inside Out 2 shows the exact moment the belief gets createdChris traces his inner critic back to grades, missed shots in soccer, and getting teased as a kidThe difference between not good enough to fly a plane and not good enough as a personThe question that breaks the belief: did you literally see "not good enough" with your eyes?Talking to your younger self with unconditional loveThe nonsense sentence test that proves the charge is goneThe Santa Claus effect and why a cleared belief does not come backQuestions this episode answers How do I stop feeling like I'm not good enough? Joel Bein says find where you first concluded it, see it as one interpretation of what happened, and notice you never actually saw it. You made it up. Where does the feeling of not being good enough come from? Joel Bein says it usually forms in childhood from grades, sports, parents, or other kids, and those moments were often about them, not you. How do I know a limiting belief is really gone? Say it out loud next to a nonsense sentence. Joel Bein says when "I'm not good enough" feels as empty as "all cars have seven wheels," it is cleared. Find Joel Bein at joelbein.com. See his belief clearing work at thehumanliberation.co, and grab his free Belief Clearing Guide at thehumanliberation.co/guide. The Upgraded Man is hosted by Chris Anderson. Send this to a man who is winning on paper and still feels behind. Follow the show. #theupgradedman #notgoodenough #limitingbeliefs This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Chris Anderson sits down in the studio with Michael J. López, an organizational change consultant, keynote speaker, LinkedIn Top Voice, and author of Change: Six Science-Backed Strategies to Transform Your Brain, Body, and Behavior. Michael spent more than a decade at Big Four firms leading transformation programs, played college football, and started his own company at 50 with his wife five months pregnant. He is 53 now, with one-year-old twins.  This one is for the man who sets the same goal every January and quits it every February. Michael says the problem is not your willpower. Your brain has one job, to keep you alive, and it does that by predicting what happens next and steering you toward whatever is easiest. Every hard thing you try to do fights that. So you need a different relationship with effort, and you need to write your goals differently.  In this episode:  - Your brain is a prediction machine, and why that gap is what stops you - Quitters Day, and why motivation runs out in the third week  - Too many goals at once, and why the adult brain can only chase one - Nouns versus verbs, the single shift that keeps you going  - Dopamine without effort is dangerous  - A habit is the opposite of change  - The "I don't want to do this" voice, and why it is the signal to go  - Getting kicked out the door at 50, and the best and hardest year of his life - Why do you think you're done? Stagnant means not improving.  - Seven figures and hate your life, or six figures and home with your babies - Emotions are waves. Turn and face them.  - The 12 hour rule. Move forward, not on.  - Failure is what rewires your brain. Never the same mistake twice.  - Read a book, turn a page, and do not let the AI easy button do your thinking - The Upgraded Man Journal, answering Andrew Menechian and leaving a question for the next guest  Find Michael at michaeljlopez.coach. His book Change is on Amazon, Barnes and Noble, and audiobook. He is on LinkedIn and Instagram at michaeljlopez9, and he hosts the Top Voice Podcast every Tuesday.  If you have quit the same goal more than once, this one is for you. Follow the show, and send this to a man who keeps saying "I'm starting Monday." This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Self care for men gets treated like a waste of time. Ralph B., founder of Help For Men and author of The Dead Bedroom Fix, tells Chris Anderson on The Upgraded Man why that guilt is wrong, and why the men who take a time out get more done. Every Friday, the last guest leaves something in the Upgraded Man Journal and the next guest answers it. Thomas Edwards left this for Ralph: “God put you here to play one game in life that matters. And that’s your game. No one else’s. All you have to do is play and never stop playing.” Ralph B. is known online as Dad Starting Over. He rebuilt his life after divorce, wrote the books that hundreds of thousands of men have picked up, and now works with men every day. This one is for the dad who is physically at the playground and mentally at the office. In this episode: What “play and never stop playing” means to a man who talks to serious men all dayWhen was the last time you laughed so hard you cried? Ralph says most men cannot answerWhy playing with your kids while thinking about tomorrow’s meeting does not countThe inside jokes and little rituals with your wife that quietly disappear, and why that mattersHow privileged it is to make a living in front of a glowing box, and why that should make you lighter, not heavierChris on learning to have more fun while building a business, raising kids, and coachingThe question Ralph leaves for the next guest: what have you done for yourself today?Why men feel shame the moment they point inward, and where that came fromWhy a time out for dad makes the next seven hours of work better, not worseQuestions this episode answers Why do I feel guilty doing something for myself? Ralph B. says somebody along the way taught you that anything pointed inward is a waste of time. It is not. There is nothing shameful about a time out for dad. Does taking time for yourself actually help? Yes. Ralph B. says every piece of data shows that a short time out makes the next seven hours of work more productive. How do I stop being so serious all the time? Ask yourself when you last had a real belly laugh, Ralph B. says. Then shut it all down for a bit and play. Chris Anderson says learning to have more fun has been one of his biggest lessons the last couple of years. Find Ralph at helpformen.com. His book is The Dead Bedroom Fix. On social media, search Dad Starting Over on any platform. The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this one to a dad who has not laughed hard in a while. #theupgradedman #selfcareformen #dadlife  This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to say no to your wife without blowing up your marriage. Chris Anderson names the man listening who says yes to everything, and relationship coach Paul Roseberry talks straight to him for fifteen minutes. This is the best stretch of the full conversation, cut so a man can hear it on one drive home. Paul Roseberry has coached nice guys for more than ten years, and he is also a standup comedian. He does not tell you to get louder. He tells you what to say, when to say it, and why she has been waiting on it. In this episode: The shift in one sentence: the thing you are afraid to do is the thing she needs you to doWhy she cannot relax or respect you until she has seen you say noHow to ease into leading again when she has been wearing the pants for yearsThe exact line Paul uses with his wife: "We don't treat each other that way"Why "we" and "us" build common ground and "you and me" creates distanceWhy a nice guy has to know his own strength to stay niceThe million dollars on the front porch, and why someone will take itFour questions that tell you whether you enjoy your marriage or avoid itKind versus nice, and why only one earns respectA warrior in a garden, not a gardener in a warQuestions this episode answers How do I say no to my wife without starting a fight? Paul Roseberry says start with "we." His line is "We don't treat each other that way." It makes it mutual instead of you against her. Why does my wife need me to say no? Paul says she has never seen you take the wheel, so she cannot trust you to drive. Once she sees it, she can relax, and that is when the relationship gets good. What is the difference between kind and nice? Chris Anderson says nice gets pushed around. Kind respects people but does not go soft when someone crosses a line. Be kind, not nice. Find Paul Roseberry at paulroseberry.com. He offers a free 20 minute call to anyone thinking about coaching. Email [email protected]. Watch him on YouTube at @paulroseberry_saves_society.  The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this one to a man who has not said no in years. #theupgradedman #howtosayno #marriageadvice   This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Andrew Menechian is the guy who trains the trainers. He is Head of Fitness at FitCommit AI, a former IFBB Australasian Men's Physique champion, a powerlifter with an unofficial Australian under 90 kilo raw deadlift record, and a coach who has mentored more than 100 personal trainers. He started teaching himself training at thirteen and has not stopped since.  And for five years, he was sure he was a hard gainer. He trained hard. He got stronger. He did not grow. Then an Olympic weightlifting coach looked at what he was eating and told him the truth. He gained ten kilos in two months. That is where this conversation starts, and it is the story of almost every man who is stuck.  In this episode:  - The hard gainer lie, and the real reason you train hard and look the same - The bowl of chicken and rice that finally showed a client what enough looks like - The client who could not lose weight until they found the olive oil. Two tablespoons, five meals a day, 1,500 hidden calories  - Keto, intermittent fasting, and carnivore, and what each one is really doing - Weight loss injections, where they help, and what nobody tells you about coming off them  - Why your metabolism adapts and a diet stalls at week ten even with perfect habits - Level one to level ten, and why the perfect program is the one you quit - The four imbalances that cause gym injuries, and why he does not recommend the barbell bench press unless you compete  - Flexibility versus mobility, and how to train for the body you want at sixty - The three numbers to track every week so you know if your plan is working - Body dysmorphia. He was 108 kilos and thought he was small. Chris still sees the skinny kid  - The one thing he would leave every man with  - The Upgraded Man Journal entry he left for the next guest  Find Andrew at andrewmenechianfitness.com and @andrewmenechian on Instagram, X, and YouTube. His app is FitCommit AI at fitcommit.ai.  If you have been training for years and your body has not changed, this is the episode that tells you why.  The Upgraded Man is for men who refuse to stay complacent. New episodes every week. Subscribe, and if this one hits, send it to a man who needs it.  This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This is The Upgraded Man Journal. It is the ritual that runs through every episode of this show. One book, passed from guest to guest. Each man reads the question the last one left behind, answers it honestly on camera, and then leaves a new question for whoever sits down next. It is short on purpose. It is not short on weight. Tim McDonald, a stage IV colorectal cancer survivor and screening advocate, left this one: what have you survived in life that you didn't call surviving in the moment? Thomas Edwards Jr, author of The One Up Effect, does not hedge. He goes straight to his addiction, to the night it broke, and to a date he can still say without thinking. January 14, 2019. In this Journal episode: Tim McDonald's question, read by Chris Anderson, and why it lands the way it doesThomas naming his addiction as the thing he survived without ever calling it thatWhat he means when he says he was legitimately dyingThe friend who told him he had his own resurrection, and the moment that framing hit himWhy waking up sober felt like the end of his life instead of the start of oneWhat it is like when the escape you counted on is suddenly walled off, and the way he describes seeing itEveryone counting him out, including his wife, the night she thought they were doneBeing sober longer inside the marriage now than he was drinking in itThe new entry Thomas leaves for the next guest, on the one game you were put here to playWhy he says it twice, slower the second time, and who he wants to hear itWhat Chris takes from it, and where that question goes nextThomas Edwards Jr spent over a decade as The Professional Wingman, the relationship coach the media called the real life Hitch, before he stepped away and rebuilt his life around a different idea. He is sober, married, a dad, and he says it out loud so somebody else does not have to find out alone. Get his book at theoneupeffect.com. To reach him directly or work with him, go to ThomasEdwardsJr.com. If you know a man who is quietly surviving something right now, send this to him. Follow the show so we can keep making them. This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something. =========================== ⚡️ PODCAST: Subscribe and listen on all major platforms ⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest ⚡️ For support or business inquiries, email us ➡ [email protected] Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work. Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.