Illustrator, animator, and author Campbell Walker discusses how journaling transformed his life. They explore techniques such as brain dumping, lifestyle audit, problem-solving, and quelling anxiety. Walker shares his experiment with microjournaling and tips for making journaling a consistent habit. They also delve into the metaphor of the mind as a houseboat and the benefits of journaling in coping with addiction.

When most people work out, they jump right from a resting state called Zone 1 cardio to Zone 3 cardio. But in skipping over Zone 2 cardio altogether, they miss out on a significant range of benefits to their health, fitness, and overall well-being.Here to unpack why you need to make the relatively easy yet hugely beneficial form of exercise that is Zone 2 cardio a big part of your life is Alex Viada, a hybrid athlete and coach. We spend the first twenty minutes of this conversation discussing the physiological science of what cardio zones are and what happens in the body as you move from one zone to the next. From there, we turn to the more accessible and practical elements of getting into Zone 2 cardio. Alex shares the easiest way to know if you're in Zone 2, and we discuss how it can improve heart health, metabolism, sleep, and weight loss, as well as enhance athletic performance, whether you're into endurance sports or powerlifting. We then get into the amount of Zone 2 cardio you should be getting each week and how to get it, including Alex's take on the ever-controversial elliptical machine.Resources Related to the EpisodeAoM Article: A Guide to the Biggest Thing Missing From Your Fitness Routine — Zone 2 TrainingAoM Podcast #777: Becoming a Hybrid AthleteAoM Podcast #787: Run Like a Pro (Even If You’re Slow)AoM Article: Conditioning — What It Is and How to Develop ItThe Hybrid Athlete by Alex ViadaConnect With Alex ViadaAlex on IGComplete Human Performance on IG 

Anyone who’s ever tried to lose weight, curb their temper, quit smoking, or alter any other habit in their lives knows that personal change is hard. Really hard.Most self-help books out there treat people like machines, blitzing past this difficulty and offering mechanical 5-step formulas for changing your life.My guest today says such simplified solutions hugely miss the mark. He argues that if you ever want to change, it’s more fruitful to understand why you don’t, than figure why you do, and to understand that, you’ve got to go deeper, existential even.His name is Dr. Ross Ellenhorn, and he’s spent his career facilitating the recovery of individuals diagnosed with psychiatric and substance abuse issues. In his latest book, How We Change (And Ten Reasons Why We Don’t), he’s taken what he’s learned in his work and applied it to anyone trying to change their lives.Ross and I begin our conversation with some of those reasons we don’t change, including the existential pressure of feeling like you’re solely in charge of making change happen, a dizzying amount of freedom and number of options for what to do with your life, and day-to-day factors which influence our level of motivation. From there we turn to the role of hope and faith in psychology, and how these forces can both boost and restrain your ability to change. We discuss the way a fear of hope can constrain your life, why you sometimes need to embrace staying the same in order to ever change, and the difference between good faith and bad faith. We then discuss the idea that you don’t develop hope, but can develop faith, and how you build your faith in yourself through embracing humility and taking small steps. Ross then explains why he doesn’t really give advice on how to change, beyond finding the good in a bad habit, but how patience and your social environment can also help.This show’s got some counterintuitive advice that will help you see your struggles differently.Resources/People/Articles Mentioned in PodcastAoM archives on habitsLimiting Your Choices“We Shall Fight On the Beaches” by Winston ChurchillSelf-Efficacy and the Art of Doing ThingsThe Psychology of HopeHow Exercise Helps Us Find Hope, Connection, and CourageThe Tiny Habits That Change EverythingAoM series on overprotective parentingDance Like Zorba the GreekConnect With RossRoss’s websiteRoss on Twitter

What creates the differences between the sexes? Many would point to culture, and my guest today would agree that culture certainly shapes us. But she’d also argue that at the core of the divergence of the sexes, and in particular, of how men think and behave, is one powerful hormone: testosterone.Her name is Dr. Carole Hooven, and she’s a Harvard biologist and the author of T: The Story of Testosterone, the Hormone That Dominates and Divides Us. Today on the show, Carole explains the arguments that are made against testosterone’s influence on shaping men into men, and why she doesn’t think they hold water. She then unpacks the argument for how testosterone does function as the driving force in sex differences, and how it fundamentally shapes the bodies and minds of males. We delve into where T is made, how much of it men have compared to women, and what historical cases of castration tell us about the centrality of testosterone in male development. We then discuss how T shapes males, starting in the womb, and going into puberty and beyond, before turning to its influence in athletic performance. We end our conversation with Carole’s impassioned plea for celebrating what’s great about men.Resources Related to the PodcastAoM Podcast #86: Demonic Males With Richard WranghamAoM series on testosteroneAoM Podcast #336: Master Your TestosteroneAoM series on statusAoM Podcast #756: How the Desire for Status Explains (Pretty Much) EverythingAoM series on the origins and nature of manhoodConnect With Carole HoovenCarole’s WebsiteCarole on Twitter 

With Christmas coming up, you're likely in the full holiday swing of things — decorating your tree, eating certain foods, listening to particular music, and buying and wrapping gifts. But did you ever stop to think about why it is you're taking part in this slate of often weird-but-wonderful traditions?Brian Earl has traced the backstories of our Christmas traditions in his podcast and book called ChristmasPast. Today on the show, he shares some of those backstories with us, and explains how many of our seemingly fated and timeless traditions actually came about in fluky and fortuitous ways and are a lot more recent than we think. He first unpacks how Christmas went from being a small religious observance to a huge cultural celebration and how our idea of Santa Claus evolved over time, with our current conception of Old St. Nick being less than a century old. We then discuss how it is we ended up taking evergreen trees inside our houses and decorating them, the origins of the most recorded Christmas song in history, why fruitcake became the butt of jokes, and why hardly anyone roasts chestnuts anymore, on an open fire or otherwise. Brian shares what new Christmas traditions he's seeing emerge and which classic ones are going away, and I offer an important PSA to future parents about Elf on the Shelf. We end our conversation with Brian's tips for getting into the Christmas spirit if you haven't been feeling it.Resources Related to the EpisodeAoM Article and Video: How to Roast Chestnuts on an Open FireAoM Article: Be a Scrooge This Year — Reflections From A Christmas CarolThe evolving image of Santa ClausPew Research study on the changing ways Americans celebrate ChristmasVintage Flintstones Fruity Pebbles Christmas commercialVintage McDonald's Christmas commercialAoM Article: 11 Ways to Get Into the Holiday SpiritConnect With Brian EarlBrian's Website and Podcast

For most people, their siblings will be the longest-lasting relationships of their lives, potentially enduring all the way from birth until past the death of their parents. Marked by both jealousy and conflict and love and loyalty, siblings are also some of our most complicated relationships. While a little over half of people describe their relationships with their siblings as positive, about one-fifth classify them as negative, and a quarter say their feelings about their siblings are decidedly mixed. Here to take us on a tour of the complex landscape of sibling-dom is Geoffrey Greif, a professor of social work and the co-author of the bookAdult Sibling Relationships. Today on the show, Geoffrey shares how our brothers and sisters shape us and how our relationship with our siblings changes as we move from childhood to old age. We discuss how the perception of parental favoritism affects the closeness of siblings and how a parent's relationship with their own siblings affects the relationship between their children. Geoffrey explains how most sibling relationships are marked by the three A's — affection, ambiguity, and/or ambivalence — and how the relationship can also become very distant or outright severed. We end our conversation with Geoffrey's advice on developing a good relationship between your children and reconnecting with your own siblings.Resources Related to the EpisodeGeoffrey's previous appearance on the AoM podcast: Episode #360 — Understanding Male FriendshipsAoM Article: Forging the Bond Between BrothersStudy: "How Experiences with Siblings Relate to the Parenting of Siblings"Study: "Differential Effects of Perceptions of Mothers' and Fathers' Favoritism on Sibling Tension in Adulthood"Connect With Geoffrey GreifGeoffrey's Faculty Page

Even though the legendary poet Homer wrote the Iliad and Odyssey thousands of years ago, my guest would say that these epic poems are just as relevant and significant today, and even represent a kind of scripture.His name is Adam Nicolson, and he’s the author of Why Homer Matters. Today on the show, Adam makes the case that the Iliad is really the story of a collision between a more rooted, civilized way of life, represented by the character of Hector, and a nomadic, honor-bound gang ethos, represented by Achilles. We talk about how this collision birthed the character of Odysseus — who was both great warrior and subtle diplomat — and the whole Greek consciousness. And we discuss how that consciousness is also our consciousness, as we’re still wrestling with the warring impulses, dramas and dilemmas, and big questions of human experience Homer gave life.Resources Related to the EpisodeRobert Fagles’ translation of the Iliad and OdysseyAoM Article: Hector and Achilles: Two Paths to ManlinessAoM Podcast #337: What Homer’s Odyssey Can Teach Us TodayAoM Article: 3 Lessons From Homer’s OdysseyAoM Article: What Is Honor?

Some people dread winter with its cold weather, long dark nights, and the downcast mood these elements often induce.But my guest would say it's possible to befriend winter, and truly enjoy the rhythms and opportunities that are unique to this season.Micah Mortali is the founder of the Kripalu School of Mindful Outdoor Leadership and an instructor and retreat leader who uses the teaching of ancestral skills to help people develop greater mindfulness and connection with nature. Today on the show, Micah explains why we should consider winter "the night of the year" and how befriending the season involves aligning yourself with its call toward rest and reflection. We first discuss exploring the outdoor world during winter and how learning survival skills like shelter building and animal tracking can help you spend more time in nature, restore your sense of well-being, and simply feel more alive. In the second half of our conversation, we talk about how to improve your interior life during winter, both in the literal sense of making your house more cozy and in the metaphorical sense of turning inward. Micah explains why you should spend one night a week pretending you live off the grid, embrace the power of firelight, and may want to wait until March to make your New Year's resolutions. We end our conversation with why you might want to read The Road this winter.Resources Related to the EpisodeMicah's previous appearance on the AoM podcast: Episode #739: Rewild Your LifeRewilding: Meditations, Practices, and Skills for Awakening in Nature by Micah MortaliAoM Podcast #157: Primitive Pursuits & Winter SurvivalAoM Article: How to Make Pine Needle TeaAoM Article: How to Track Animals — A Primer on Identifying FootprintsTracking and the Art of Seeing by Paul RezendesTom Brown's Science and Art of Tracking by Tom Brown Jr.AoM Podcast #566: How to Have a Hyggely Christmas and a More Memorable New YearAoM Article: 8 Things That Can Help You Get More Hygge This Winter"The Forgotten Medieval Habit of 'Two Sleeps'""Can't Get to Sleep? A Wilderness Weekend Can Help" (Write-up on CU sleep study)WoodWick Candles that crackle when litAoM Article: Carry the FireThe Road by Cormac McCarthyAoM Podcast #760: Cormac McCarthy, The Road, and Carrying the FireConnect with Micah MortaliMicah's WebsiteMicah on IGMicah's Kripalu Faculty Page 

Of the dozens of men who have served as US president, Franklin Delano Roosevelt had a particularly close connection with the citizens he served. The only president elected to four terms, Americans hung FDR's picture up in their homes, wrote him thousands of letters, and regularly tuned in to listen to his fireside chats.My guest would say that much of the depth, gravitas, and empathy Roosevelt was able to convey to the country was not something inborn, but in fact grew out of a tragedy which befell him at the age of 39: the contraction of polio. Jonathan Darman is the author of Becoming FDR: The Personal Crisis That Made a President, and today on the show, he paints a portrait of what Roosevelt was like before he got polio, and how, despite charm and ambition, he was considered shallow and a political lightweight. We then discuss what it was like for FDR to get polio, what he did during years of bedridden convalescence, and how the disease and his rehabilitation changed him. We talk about how the influence of FDR's polio experience can be seen in the way he guided the country through the Depression and WWII, and the lesson in realistic optimism he offers us today.Connect With Jonathan DarmanJonathan's Website 

People sometimes ask me what I think of video games. I think that, in moderation, they're a fine source of the kind of passive entertainment we all need little doses of in our lives. But for me personally, I rarely play video games because there's just too much other stuff I'd rather do instead.There is one notable exception to my ambivalence towards video games, however. A game which I played for hours with thorough enjoyment and zero regret: Red Dead Redemption 2. It's a video game that's more immersive and story-like than most others, and even gets you reflecting on the existential layers of life.Here to discuss those deeper layers of Red Dead Redemption 2 with me is Patrick Stokes, a professor of philosophy and fellow fan of the game. We combine two of my favorite things — Red Dead Redemption 2 and the philosophy of Soren Kierkegaard — in a conversation on the existential themes you can find in the game like nostalgia, freedom, choice and consequences, and the certain uncertainty of death.Resources Related to the EpisodeAoM Podcast #790: Kierkegaard on the Present (Passionless) AgeAoM Podcast #635: The Existentialist’s Survival Guide"Art for Trying Times: How a Philosopher Found Solace Playing RedDeadRedemption 2" by Patrick StokesDigital Souls: A Philosophy of Online Death by Patrick Stokes"A Special Way of Being Afraid" — Kathy Behrendt on the fear of non-existence in deathA Very Easy Death by Simone De BeauvoirPhoto of Lewis Powell — conspirator in the Lincoln assassination"The Ruin" poemKierkegaard quote on living life forwardsMimesis as Make-Believe by Kendall WaltonThe Ethical Demand by Knud Ejler LøgstrupPatrick's articles on New Philosopher Connect With Patrick StokesPatrick's WebsitePatrick on Twitter