In this episode of Simple Healthy Life, Ryan and MJ revisit a topic that hits close to home: stress. They explore why even people who know the science still get caught in stress cycles, and how our perception of stress shapes everything—from our health to our behavior.

They unpack the difference between acute and chronic stress, why avoidance can make stress worse, and how tools like breathwork, reflection, and reframing can help us shift out of survival mode. If you've ever said “I’m fine” while feeling the opposite, this one’s for you.

Episode Outline: Understanding and Reframing Stress

1. The Personal Experience of Stress
   – MJ opens with how even those who understand stress can still struggle to recognize and regulate it in real-time.

2. What Is Stress?
   – Stress defined as the body’s response to mental, emotional, or physical challenges.

3. The Role of Adrenaline and Cortisol
   – Discussion on the physiological stress response, including how adrenaline fuels alertness and how cortisol impacts the body long-term.

4. Adrenaline’s Link to Dopamine and Brain Function
   – How dopamine is a precursor to adrenaline and how these neurochemicals influence focus, energy, and performance.

5. Acute vs. Chronic Stress
   – The difference between short-term (hormetic) stress that builds resilience and long-term stress that causes damage.

6. Stress, Inflammation, and Oxidative Damage
   – How chronic stress leads to the buildup of reactive oxygen species (ROS) and contributes to illness and disease.

7. Perception as a Driver of Stress
   – Why how we perceive stress (or a situation) can amplify or reduce its physiological effects.

8. The Power of Reframing and Reflection
   – Emphasis on how changing the story we tell ourselves post-stress can influence future stress responses.

9. Tools for Acute Stress Regulation
   – Practical strategies like extended exhales to quickly downregulate the nervous system.

10. The Consequences of Avoidance
    – Introduction of “confront, avoid, or freeze” as a modern evolution of the fight/flight model.

11. How Avoidance Creates Chronic Stress
    – Avoiding discomfort may feel easier, but it reinforces long-term stress loops and emotional dysregulation.

12. Mindset and the Stress Narrative
    – How beliefs (e.g., “stress is killing me”) can actually increase risk of mortality and worsen outcomes.

13. The Role of Journaling in Stress Awareness
    – Ryan’s personal decision to journal in order to catch avoidance behaviors and reframe emotional experiences.

14. New Perspectives on Health and Disease
    – Exploration of how stress, perception, and mitochondrial dysfunction may be more foundational to chronic illness than previously understood.

15. Redefining Resilience Through Confrontation
    – Emphasis on skill-building through repeated acts of confronting stress, rather than defaulting to escape.

In this inspiring episode of Simple Healthy Life, Ryan and MJ sit down with 14-year-old rising Jiu-Jitsu phenom Owen Leal, a standout competitor already making waves in the world of submission grappling. Together, they dive into what it truly takes to pursue greatness in a high-performance sport, touching on mindset, jiu-jitsu IQ, training intensity, goal setting, visualization, and recovery.

Owen shares how he balances elite-level training with school, how he studies world-class athletes like Tye Ruotolo and Mica Galvão, and why being obsessed with the game is more important than simply showing up. The conversation also explores the psychology of becoming elite, the importance of working on your weaknesses, and how a resilient mindset, combined with effort and intention can separate future champions from the rest.

Whether you're an athlete, coach, parent, or simply someone looking to level up your performance and mindset, this conversation offers real insight into what drives greatness, both on and off the mat.

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In this episode of the Simple Healthy Life podcast, Ryan and MJ explore the timeless wisdom of The Four Agreements by Don Miguel Ruiz—a transformative book rooted in Toltec teachings that offers a simple yet profound framework for personal growth and mental clarity. They break down each agreement—be impeccable with your word, don’t take anything personally, don’t make assumptions, and always do your best—and reflect on how applying these principles has changed their lives and relationships.

Through honest stories and thoughtful reflection, they share how letting go of negative self-talk, reducing assumptions, and detaching from outcomes can lead to a more fulfilling life. Whether you're on a journey toward emotional health, seeking mindset shifts, or simply want to stop taking everything so personally, this episode will give you practical tools for building integrity, self-awareness, and resilience. Perfect for anyone looking to improve their well-being and live with intention.

Welcome to Simple Healthy Life, the podcast where we dive into real, insightful conversations about mindfulness, personal growth, and living a more present, meaningful life. In this episode, your hosts Ryan Gebo, a registered dietitian and co-owner of Nurtured Nutrition, and Mike James, founder of Simple Healthy Life and Rlabs, explore the surprising power of noticing novelty — and how this simple shift in awareness can boost happiness, reduce stress, and transform everyday routines into fulfilling experiences.

We unpack key research from psychologist Ellen Langer, discuss nature foraging as a tool for mindfulness, and reflect on how practicing present-moment awareness can elevate relationships, workdays, and even dinner with the family.

From emotional intelligence to sensory exploration, we cover practical ways to bring mindfulness into your daily life — no meditation cushion required.

If you're on a journey toward better mental health, more joy, and a deeper connection with yourself and others, this episode is for you.

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Life is full of challenges—whether it’s navigating motherhood, setting (and actually reaching) goals, or even raising backyard chickens. Beyond Barriers with Courtney Beadling—ISSA Trainer, PN1 Nutrition Coach, and Pre & Postnatal Trainer—dives into the mindset shifts and real-life strategies that help you push past obstacles and build the life you want. From pre and postnatal health to personal growth, resilience, and a little farm life wisdom, this podcast is all about making progress in a way that feels authentic, attainable, and fun.

Do you often find yourself caught in a spiral of negative self-talk? In this episode of Simple Healthy Life, we explore the surprising ways negative self-talk might sometimes serve a purpose—and when it becomes harmful. Join us as we unpack effective techniques and actionable strategies to transform your inner critic into a powerful tool for personal growth and self-improvement. Tune in to shift your perspective, gain clarity, and foster a healthier mindset.

Ever wondered why so many athletes, biohackers, and wellness enthusiasts swear by saunas and ice baths? In this episode of Simple Healthy Life, MJ and Ryan break down the real science behind contrast therapy—alternating between heat and cold—and why it’s gaining so much attention.

They discuss:
✔️ How heat and cold impact the body on a physiological level
✔️ The benefits for recovery, inflammation, stress, and longevity
✔️ Practical ways to integrate contrast therapy into your routine

Plus, MJ introduces R Labs, his new contrast therapy spa designed to make this practice more accessible. Whether you’re new to ice baths or already a sauna regular, this conversation is packed with useful takeaways.

Tune in to learn why temperature extremes might be the key to feeling and performing better.

Have you ever wondered why certain eating habits feel impossible to break or what truly influences your food choices? In this insightful episode of the Simple Healthy Life Podcast, we sit down with Registered Dietitian Alysha Gebo to explore the psychology behind our eating patterns. Alysha sheds light on how our minds shape food behaviors, uncovering practical strategies to develop optimal eating patterns that support both physical health and emotional well-being.

Together, we will explore intuitive eating, examine the powerful mind-body connection related to nutrition, and unravel myths fueled by diet culture. We will discover how understanding your psychology can empower lasting, positive change in your relationship with food.

Tune in to transform the way you think about eating—and unlock a healthier, happier life.