Podcast #329: Stick With It — The Science of Behavior Change | The Art of Manliness

If you’re like most people, you’ve probably got some habits you’d like to change: maybe you want to quit smoking or eat better or check your phone less. And if you’re like most people, you’ve probably tried making those changes, and failed. And after failing again and again, you just gave up. My guest today is a psychologist who specializes in helping people make real, lasting change in their lives. His name is Sean Young and he’s the director of the UCLA Center of Digital Behavior and the author of the book Stick with It: A Scientifically Proven Process For Changing Your Life—for Good. Today on the show, Sean explains why most of our approaches to personal change fail, and the scientifically proven process he and his team have developed to help people make lasting change. Sean shares several tactics that — when used in combination — can help you finally make those changes you’ve long desired. We discuss why creating small wins is important in habit change and what we can learn from cults on how to effectively change ourselves. We then discuss how we can alter our environment to facilitate transformation, as well as “neurohacks” that can shortcut the brain’s hardwired instincts. At the end, Sean ties all these concepts together to provide listeners with a roadmap to finally sticking with a habit change. Show Highlights Why do a lot of our efforts at sticking with things — especially when it comes to life change — fail? Why motivational and self-help books don’t work in the long run Why information alone doesn’t work in helping people change their habits How bad habits and behaviors cost taxpayers, and even affect public policy A, B, and C behaviors — not all behaviors and actions are the same The S.C.I.E.N.C.E. framework to creating lasting change What’s a “stepladder” and how is it an effective tool in changing our habits? The important differences between steps, goals, and dreams What cults can teach us about lasting change How to make something that should be important to you, actually important How we can make change easier for us Change your environment, change your behaviors What are neurohacks, and how they can foster change? Why motivation and inspiration are way overrated Follow us! https://ift.tt/YAd15k http://twitter.com/artofmanliness

Podcast #330: The Life Skills Every Man Needs to Know | The Art of Manliness

What skills and knowledge sets does a man need to have in order to be effective and self-reliant? My guest has spent the past few years thinking about this topic and putting down his ideas in a series of books he calls Modules for Manhood. His name is Kenneth W. Royce. I had Kenneth on the show a few years ago to talk about the first volume in the series. Today on the show, we take a look at Modules for Manhood: Volume 2. We begin by discussing what it means “to cope with the world” and why many young men today aren’t equipped to do so. Kenneth then shares some strategies on how you can find the time and money to learn new skills. Next we dig into some of the specific skills he highlights in his book, including how to teach, managing your time, and how to become a leader by learning to be a good follower. We end our conversation talking about problem solving and why every man should get his pilot’s license. This episode is a hodgepodge of insights on becoming a well-rounded man, from a man who has spent his life trying to become well-rounded himself. Show Highlights Why there are certain skills every young (and old!) man should learn and know How to find the time and money to learn new skills, especially as an adult The importance of teaching and passing on the skills and information you gather throughout your lifetime Why every man needs to learn effective time management The difference between busyness and effectiveness How to know when you’ve learned and planned enough, and when to take action How to learn the skill of problem solving Getting out of a rut, and Ken’s tips for the depressed man What a 17th century Spanish priest can teach us moderns about leadership Why leaders need to be good followers Why every man should get their pilot’s license Follow us! https://ift.tt/YAd15k http://twitter.com/artofmanliness

Podcast #328: The Pros and Cons of Intermittent Fasting | The Art of Manliness

During the past 10 years or so there’s been a lot of chatter about the health benefits of intermittent fasting — that is, going without food for a short window of time on a regular basis. Some of the touted benefits of intermittent fasting include shredding body fat while maintaining muscle, improving blood sugar levels and insulin sensitivity, increasing longevity, and improving focus. But how many of those purported benefits are real and how many of them are just hype? Well, my guest today is a nutrition scientist who has spent the past several years researching and experimenting with intermittent fasting to find out the answers to those questions. His name is John Berardi and he’s the co-owner of Precision Nutrition, an online nutrition coaching company. John has written a free ebook that highlights all the latest research on intermittent fasting as well as his personal experiments with several different IF protocols. Today on the show John cuts through the hype of intermittent fasting and gives us a nuanced look at the benefits and downsides of this diet method. If you’ve been thinking about trying intermittent fasting, you don’t want to miss this show. John breaks down exactly who should use IF and who shouldn’t, and what kinds of results to expect when you fast. Show Highlights Why John decided to dive deeply into research and experiments with intermittent fasting (IF) Why the idea of IF was controversial when it first popped up The body composition, health, and psychological benefits attributed to IF Why all nutrition research — including that on IF — needs to be looked at with healthy skepticism Can IF cure cancer? The effect of IF on testosterone How your body’s hormones and blood sugar are affected by IF The differences between how men’s and women’s bodies react to IF How to not become “hangry” when fasting How IF can, perhaps surprisingly, boost your energy and focus IF and weight loss The downsides of practicing intermittent fasting Some of the life situations in which you should actually avoid IF Can IF be a tool in your workouts and weight training? How your genetics can inform the effectiveness of your use of IF Why you should be “nutritionally agnostic” Fasting protocols and routines to follow if you want to try it out, including how often the average person should skip meals Follow us! https://ift.tt/YAd15k http://twitter.com/artofmanliness

Podcast #327: Heading Out — The History of Camping | The Art of Manliness

Camping is one of America’s favorite pastimes. About 50 million Americans head out into the wilderness each year to refresh and reinvigorate themselves. While it may seem like camping as a recreational activity has always been around, camping as we know it today is actually relatively new. For most of human history, camping is what you did during war or on a hunting or fishing expedition. It wasn’t something you just did for fun in and of itself. So how did camping become a modern pastime? My guest today explores the answer to this question in his latest book. His name is Terence Young and he’s the author of Heading Out: A History of American Camping. Terry and I begin the show discussing how camping got its start as an anti-modern revolt after the Civil War, and the New England minister who wrote a book that would kickstart the camping craze in America in the 19th century. Terry then shares how businesses responded to the growing number of campers in America by creating and marketing products and goods to make camping easier, and how these products began a debate about which sort of camper is the most authentic camper — a debate which remains today. We end our conversation talking about the rituals of camping, why all campsites in America look exactly the same, and the state of camping today. This is a great episode to listen to on your way to a weekend camp trip, or when you’re dreaming of your next outing on the way to work. Show Highlights When did camping become a recreational activity? (It’s later than you probably think!) Why did people start camping for its own sake? How camping fit into the broader arts and crafts movement The book that kickstarted the camping craze What camping was like in the 19th century How the conservation movement — including John Muir — reacted to camping How the camping gear industry was born The everlasting debate about “real” camping The ritual of the campfire How the automobile poured gas on the American camping flame The genesis of America’s campsite infrastructure, and how the modern campground was designed The long trail movement (Appalachian Trail, Pacific Crest Trail) and the rise of backpacking How American camping is unique from other countries The state of camping in America today Follow us! https://ift.tt/YAd15k http://twitter.com/artofmanliness

Podcast #326: Why Boys Are Struggling & What We Can Do To Help Them | The Art of Manliness

While there’s been a big push in recent decades to help girls thrive in school and in the workplace, boys in America have quietly been struggling. For example, boys are more likely to have learning and discipline issues in school and are less likely to graduate high school than girls, more women are now attending college than men and are earning more bachelors and masters degrees than men, the incarceration rate for boys has increased in the past few decades, and suicide rates have increased among teenage boys. What’s more, teachers and therapists have reported that boys seem increasingly disengaged from school and life. If boys are having so much trouble, why don’t we hear more about it? And more importantly, what can we do as parents, teachers, and mentors to help them? My guest today has spent his career researching childhood development and helping boys become fulfilled men. His name is Michael Gurian, and in his latest book, Saving Our Sons: A New Path for Raising Healthy and Resilient Boys, he provides insights on why America’s boy problem is ignored, as well as concrete steps that parents and mentors can take to help these young men grow up well. Today on the show, Michael explains what the “Dominant Gender Paradigm” is and why it causes institutions to ignore the problems of boys and young men, what people get wrong about male violence, and what male anhedonia is. He then argues that if we want to help boys (and girls) we need to approach things from what he calls a “Nature Based Theory,” which recognizes that while boys and girls have a lot in common, there are biological differences that influence the way boys learn, socialize, and behave. Michael then provides concrete things parents and schools can do to cater to these differences in boys to help them thrive and become resilient men. If you’re the parent of boy or if you teach or mentor young boys, you don’t want to miss this episode. Show Highlights Why do boys need saving? The ways in which boys are falling behind girls in academics, health, and more Why the unique problems of boys are often ignored What is the dominant gender paradigm (DGP)? The nature based theory of gender, and how sex and gender are different things The differences between the male and female brain Why girls and boys require different strategies in parenting How do males nurture differently than women? What is male anhedonia? How neurotoxins affect boys, and how they’re brought about How schools are failing boys, and how to know if a school is boy-friendly How to constructively help schools and teachers be more boy-friendly The benefits of competition for boys How college campuses have become unfriendly for males How screen time and video games are especially dangerous for young boys The ways you can turn video games into assets Follow us! https://ift.tt/YAd15k http://twitter.com/artofmanliness

Podcast #325: Leading Quietly | The Art of Manliness

When we think of being a good leader, we often think we need to be a bold, visionary, risk-taking type like Winston Churchill, Theodore Roosevelt, or Steve Jobs. But my guest today argues that most of the day-to-day work that makes the world function is done by individuals who stand outside the limelight and lead with calm confidence. His name is Joseph Badaracco and he’s the author of the book Leading Quietly: An Unorthodox Guide to Doing the Right Thing. Today on the show, Joe and I discuss the heroic archetype of leadership, why most leadership development books and courses focus on it, and why heroic leadership can actually get in the way of an organization’s success. He then shares the qualities of a quiet leader and why they’re often more effective than heroic leaders at getting things done in an organization. We end our conversation by exploring the Aristotelian approach to leadership that most quiet leaders utilize and how you can start using those same principles today in your work, community, and family. Show Highlights Why do we see leaders as heroic, on-the-front-lines types of people? How can heroic leadership get in the way of progress? How quiet leaders are different from heroic leaders The scenarios in which quiet leadership is the better model, and vice versa The importance of pragmatic realism in leadership, and how to build that skill How to remain realistic without falling into cynicism The myth of the angelic motives of quiet leaders and why it’s okay to be selfish with your career Why honing your managerial — that is, quiet — skills is important Lincoln’s creative political maneuver that displayed quiet leadership Why everyone should know the value of compromise, and how to do it The role of rule-bending and flexibility in leadership The 3 quiet virtues of leadership Resources/People/Articles Mentioned in Podcast The Essential Qualities of Leadership Podcast: How Leaders Build Great Teams 5 Traits of True Leadership Want People to Hear Your Message? Let Them Overhear It Quit Being a Pushover: How to Be Assertive Black letter law Elon Musk by Ashlee Vance Follow us! https://ift.tt/YAd15k http://twitter.com/artofmanliness

Podcast #324: An Intro to F3 | The Art of Manliness

If you’re like many modern men, you might have a pretty good life — a decent job, a family, a home, maybe a few hobbies. Despite having the appearance of a good life, though, you feel kind of empty inside. Like you’re missing something. My guests today would argue that what you’ve got is a case of Sad Clown Syndrome and to get over it, you need to get together with some men and do some burpees. Their names are Dave Redding and Tim Whitmire and they’re the leaders of a grassroots movement bringing men together for free workouts called F3, which stands for Fitness, Fellowship, and Faith. According to them, they’ve seen tens of thousands of men not only get physically in shape by attending F3 workouts, but reenergize themselves mentally and spiritually. Today on the show, Dave and Tim share the origins of F3 and how they realized it was solving the problem of Sad Clown Syndrome in the lives of American men. They then detail what the symptoms of Sad Clown Syndrome are, and how exactly F3 acts as a remedy. We then discuss why male friends are so important in a man’s life and why the typical guys that men call friends aren’t really friends. We end our conversation by discussing what the 3 Fs in F3 mean, including why the “Faith” component is more about having a purpose beyond yourself and less about religion. Show Highlights What F3 stands for and what they do What a typical F3 workout looks like The origins of F3 When Tim and Dave knew they had more than just a men’s workout going on What Sad Clown Syndrome is and why so many American men are suffering from it How F3 solves the three problems of Sad Clown Syndrome The type of “friends” most men have and why they won’t help you become a better man Why men need “aggressive nurturing” Why the “ant-hero” is so attractive to men with Sad Clown Syndrome, but it’s just an unfulfilling fantasy What F3 means when they talk about faith Why men need a purpose beyond themselves And much more! Follow us! https://ift.tt/YAd15k http://twitter.com/artofmanliness