For Questions or Comments Send us a Text Message

Perfection keeps a tight grip on our health goals—until one slip makes everything feel broken. We challenge that trap head-on and show a better path: turning a stumble into the start of your next step. This conversation blends mindset science, practical resets, and identity shifts to help you stop spiraling and start choosing again with confidence.

We start by dismantling all-or-nothing thinking—the invisible belief that converts minor mistakes into total failure. Using Byron Katie’s four questions, we walk through how to question harsh thoughts, reduce anxiety, and create space for better choices. From there, we share a four-step bounce-back framework: self-compassion, learning the trigger, taking responsibility, and refocusing on your vision. You’ll hear how to turn guilt into growth by treating it as information, making amends where needed, and translating lessons into boundaries and action.

Then we get tactical. The reset rule says you can restart at your very next choice. We detail physical and mental micro-resets—washing your face, changing your shirt, stepping outside, hydrating, doing 20 jumping jacks, playing upbeat music, practicing gratitude—that rebuild momentum in minutes. We also connect the dots between identity and behavior, showing how I’m someone who takes care of myself outperforms motivation when life gets messy. Finally, we recap core nutrition and habit strategies from earlier in the series: building a balanced plate, using a simple digital scale for clarity, and stacking habits onto routines to reduce friction.

If you’re tired of waiting for Monday and ready to feel steady, this is your blueprint for consistency without shame. Listen, try one tiny reset today, and tell us what identity statement you’re choosing next. If this helped, subscribe, share with a friend, and leave a review so more people can turn guilt into growth.

Support the show

Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com

For Questions or Comments Send us a Text Message

The calendar flips, the credit card bill lands, and most of us wonder where the money actually went. We’re bringing calm to that chaos with simple, practical moves that turn clutter into capital, goals into plans, and stress into breathing room. We also share big news: our rebrand to Elevate Life Wealth Management, a name that reflects our mission to align your money with the life you want.

We start with the easiest raise you’ll ever get: selling what you don’t use. Old electronics, extra kitchen gear, tools, and furniture can fund your first wins without interest or credit checks. Then we lay the foundation—an emergency fund of three to six months of living expenses—by separating fixed costs from variables and giving every dollar a job. Preparation beats panic, and your spreadsheet is the scoreboard that keeps you honest.

From there, we make goals real. Forget vague hopes; write down specific targets like “save $5,000 by December” and “pay off the card by month nine,” with milestones and deadlines. One of our favorite moves this month is a Christmas sinking fund: if you spent $1,200 last year, automate $100 a month now to arrive at December in control. We tackle margin too—the financial version of breathing room—so a surprise bill doesn’t topple your plan. A clear needs vs wants test helps free cash fast for the priorities that matter.

We wrap with upcoming event dates in Richardson and Little Elm and how to connect with us for personalized planning. Ready to start small, stay consistent, and elevate your life? Subscribe, share this with a friend who still thinks their garage is organized, and leave a review with your first money move of the year.

To contact John for a free consultation, call 972-288-2888 or email John at john@elevatelifewealth.com. For more information on Elevate Life Wealth Management, go to www.elevatelifewealth.com

Support the show

Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com

For Questions or Comments Send us a Text Message

What if your health didn’t depend on feeling motivated? We dig into the quiet power of systems—tiny, consistent habits that ride on routines you already have—so progress becomes automatic instead of emotional. Think coffee brewing as your cue for a one-minute meditation, brushing your teeth as the trigger for a glass of water, or bedtime as the signal to read one page. Habit stacking lowers friction and turns choices into defaults, helping you keep going long after the New Year buzz fades.

We also reframe movement in a way that actually fits real life. Movement includes walking, gardening, housework, and play; exercise is the structured version for fitness gains. Both improve heart health, muscle and bone strength, mood, and focus. We share clear targets—around 150 minutes of moderate activity per week plus two strength sessions—along with simple ways to get started today: brisk walk breaks, desk stretches, short yoga bursts, and active chores. If workouts feel like punishment, your brain will dodge them. Make movement friendly, frequent, and flexible.

Busy days happen; your plan shouldn’t crumble when they do. Use a non-zero strategy: eat simply, move briefly, and protect your habit chain with the smallest possible win. Ten minutes counts, and so does a balanced plate, even if it’s basic. We wrap with a practical recap—nutrition plus consistency equals real progress—and a preview of what’s next: mindset, grace, and restarting without shame. Ready to build better defaults and stop waiting for motivation to show up? Press play, subscribe for part three on mindset, and leave a review sharing the tiny habit you’ll stack this week.

Support the show

Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com

For Questions or Comments Send us a Text Message

Ready to start 2026 without a crash-and-burn resolution? We’re kicking off a three-part series by putting food first—no guilt, no kale ambushes, just practical choices you can stick with. We break down how to read past the front-of-package hype, spot the additives and sweeteners that hide in “healthy” snacks, and use a simple barcode app to compare products fast. If you’ve ever wondered why “no sugar added” still tastes like dessert or how a serving somehow equals half a cookie, this conversation is your shortcut to smarter shopping.

We lay out an easy framework to build satisfying plates that keep you full and focused: carbs from fruits, veggies, and whole grains; fiber for digestion and satiety; healthy fats for steady energy and nutrient absorption; and protein to curb cravings and support muscle. You’ll get clear, visual cues for portions that don’t require a math degree—think closed fist, two thumbs, and a palm—plus a case for picking up a low-cost digital kitchen scale to dial in portions without obsessing. Along the way, we share a real-world scan of dark chocolate that shows how sourcing, sugar, and additives change a product’s score and your choice.

Because life doesn’t happen in a food bubble, we also talk about “joy eats,” navigating parties without shame, and why consistent, better-than-before choices beat perfection. This is the nutrition-first foundation for a year that feels doable: fewer ultra-processed foods, more whole ingredients, and steady progress you can taste and measure. Next up in the series: small habit changes and movement that doesn’t feel like punishment, followed by mindset and course correction when life gets messy.

If this resonates, hit follow, share it with a friend who’s label-curious, and leave a quick review with the one food swap you’re making this week. Your next healthy choice starts with your cart—ready to roll?

Support the show

Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com

For Questions or Comments Send us a Text Message

Let’s trade the shopping list for a passport and tour Christmas across continents with Santa Steven and Mrs. Claus as our guides. We start where winter festivals first promised light in the dark, then follow those sparks into churches, kitchens, and town squares from Eastern Europe to the American suburbs. Along the way, we unpack why traditions diverge—how faith, folklore, and local flavor turn one holiday into a thousand vivid rituals.

We linger in Poland’s Wigilia as the first star opens the table and oplatek blessings pass from hand to hand. Ukraine brings the didukh and carolers in bright dress, plus the surprising spider ornament that stands for luck. Romania and Moldova add door‑to‑door songs, masks, and dances built to chase the cold away. Western Europe offers touchstones many listeners recognize: Germany’s Christmas tree and gingerbread houses, the UK’s pantomimes and crackers, and France’s midnight feast, shoes by the hearth, and the Bûche de Noël that tastes like a forest rolled in chocolate.

Then we cross the ocean to America’s remix—Santa stitched from St. Nicholas, Father Christmas, and Sinterklaas, shaped by 19th‑century art and mid‑century ads. We talk movie marathons, sparkling light displays that turn neighborhoods into galaxies, and the rise of the ugly sweater from joke to competitive sport. A quick “fact or elf fabrication” game spotlights how traditions migrate, mutate, and sometimes just make us laugh, from pickle ornaments to icy swims that guarantee a heroic shiver.

Through it all, we keep coming back to the heart: family, warmth, food, stories, and a stubborn hope that grows brightest when nights are longest. Whether your table hosts twelve dishes or one perfect pie, whether your tree hides a pickle or glows with homemade lights, you’re part of a global chorus answering winter with joy. If this journey sparks a memory, share your unique tradition with us and pass the light along. Subscribe, leave a review, and send this to someone who needs a little sparkle today.

Support the show

Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com

For Questions or Comments Send us a Text Message

The final stretch of the year can either be a financial drift or a decisive sprint. We chose the sprint. Steven and John share a sharp, good-humored guide to closing your books with confidence: practical tax moves you can still make before December 31 and a clear plan to dodge the holiday debt trap that ruins too many Januarys.

We start with the why: deadlines lock your choices, not your hopes. Then we dig into what you can act on now—bumping those 401(k) contributions on your last paychecks, catching up IRA or Roth IRA contributions, and exploring whether prepaying mortgage interest or property taxes could move the needle on deductions. It’s straightforward, action-first advice aimed at helping you lower your tax bill while aligning your money with your values.

From there, we turn to holiday spending sanity. Learn how to attack Christmas debt with a highest-interest-first approach, when a 0% balance transfer makes sense, and why returning unused gifts is more powerful than letting them gather dust. We walk through the holiday damage report, a simple method to replace dread with clarity, and we map out prevention for next year: a Christmas sinking fund, the four-gift rule, and strategies to avoid emotional shopping. Expect practical ideas, a few laughs, and a reminder that thoughtful gestures often mean more than big price tags.

Stay to the end for a fun sponsor spotlight featuring The Santa Stephen and a brain-health book rec, plus a programming note: a special Christmas history episode narrated by Santa Stephen and Mrs. Claus, and our move to YouTube in January 2026. If this helped you breathe easier about money and the holidays, tap follow, share it with a friend who needs it, and leave a quick review to help others find the show.

Support the show

Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com

For Questions or Comments Send us a Text Message

Holiday gatherings shouldn’t come with a side of burnout and a dash of regret. We dive into a practical, good-humored guide to staying well through cold and flu season while still saying yes to the treats that make this time of year special. From proven immune habits to smart plate strategies, you’ll get a simple toolkit you can use at the next party, potluck, or family feast.

We start with why winter hits harder: more time indoors, drier air, and close contact that helps viruses spread. Then we stack the basics that move the needle—sleep as your immune reset, hydration as your daily shield, colorful produce for vitamins and antioxidants, and hand washing as the quiet hero. We also talk about navigating crowded spaces and interpreting optional tools responsibly, so you can choose what fits your life without noise or hype.

On the food front, we trade perfection for strategy. The rule of one helps you pick a single indulgence worth savoring. An 80/20 plate keeps flavor and balance together. A protein snack before events, standing away from the food table, and a short walk after meals all reduce mindless grazing and keep energy steady. Social pressure? Use the grandma test and choose your non-negotiables—maybe it’s sweet potato casserole or a slice of apple pie—and let everything else be optional. If you overdo it, skip the guilt spiral: hydrate, return to normal meals, move a little, and let your body reset.

By the end, you’ll have a calm, confidence-boosting playbook for joyful eating, steady energy, and fewer winter sick days. If this helped, follow the show, share it with a friend who loves holiday buffets, and leave a quick review so more listeners can find these tips.

Support the show

Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com

For Questions or Comments Send us a Text Message

What if gratitude could taste like butter tarts, sound like a kid’s thank-you card, and feel like a cool night under a handmade shelter? We take you on a warm, funny, and thoughtful journey through global gratitude traditions, comparing how Canada, Germany, Japan, Liberia, Israel, and Romania celebrate thankfulness through food, ritual, and community. From maple-kissed desserts and wheat crowns to spicy chicken and polenta, we explore how cultures turn harvest into meaning and daily life into something worth pausing for.

We swap stories about family tables and mystery gelatin, then zoom into customs that quietly teach big lessons—like Japanese children honoring sanitation workers, Germans dressing church altars with real produce, and families in Israel sharing meals in sukkahs that reawaken awe. Mady brings vivid memories of Romania’s harvest fest with lamb pastrami, polenta, and must, reminding us that gratitude is often cooked into the recipes we pass down. Throughout, we connect these moments to practical takeaways: how to cultivate thankfulness as a habit, how to shift dinner conversations from critique to appreciation, and how small, specific acknowledgments can strengthen relationships and support better mental health.

You’ll come away with fresh ideas for your own holiday: a story-forward dish, a five-minute outdoor pause, a card or voice memo for someone who keeps your world running. Whether your plate holds turkey, plantains, or a pie with questionable physics, the heart of the celebration is the same—notice the blessings, name the helpers, and let laughter open the door to grace. Enjoy the tour, try a new tradition, and share the joy. If this resonated with you, follow the show, leave a review, and send this to a friend who could use a little more gratitude at their table.

Support the show

Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com