This Week: The 20-Tactic Health Reset & Why "Did You Work Out?" Can Sting
Two new eps for you
Hey friends 👋
One quick thing before we dive in: we just launched our Instagram — @chasingexcellencepod. It only took me 10 years to get it started. Come give us a follow and tell our algorithm overlords that we’re legit.
Beyond that, two new conversations dropped this week, plus a couple vids on YouTube.
Let’s jump!
🎧 20 Simple Ways to Fight Drift — That Invisible Shift Away from Your Best Self
We’re pulling one of our most-requested episodes back into rotation: a rapid tour through the 20 highest-leverage habits across Move, Sleep, Eat, Think, and Connect.
We talk about why the slow lifts matter more than cardio, what a real “sleep opportunity” actually looks like, and why the fight against ultra-processed food is won in your kitchen — not your willpower. Less a conversation, more a checklist you can start running today.
This episode’s for you if:
You’re ready to stop treating your health as an abstraction and want an actual, concrete checklist — four moves each across five areas — to build for yourself.
You’ve been telling yourself you’re “basically fine” on sleep, food, or movement for a while now, without ever really auditing whether that’s true.
→ Read the full 5-3-1 Listener Guide
🎧 When “Did You Work Out?” Feels Like an Attack
A Chase Club member — 31 weeks pregnant and stretched thinner than she’s ever been — wrote in about how much it stings every time her husband asks if she’s worked out.
We use her question to dig into why we misunderstand the people closest to us far more than we’d like to admit, why different seasons of life call for different standards, and the exact script for saying the real thing instead of hoping someone reads between the lines.
This episode’s for you if:
You want to get better at saying the actual thing to the people you love, instead of hoping they’ll pick up on the hint.
You’ve been quietly building a story around something someone said to you — and treating that story as fact instead of checking it.
→ Read the full 5-3-1 Listener Guide
Supporting our sponsors is one of the best ways to support the show — thanks to these brands for helping us chase: Monarch · Quo · BetterHelp · Momentous · Decagon · MUDWTR · Ultra · Shopify · Function Health · Forkful · OneSkin
📹 Also on YouTube This Week
Kim John Payne: The “Anxious Generation” Almost Got It Right — Kim explains why he’s seen this same anxiety pattern in kids since the early 1980s, and why screens are only one of five root causes behind it.
From the episode: Raise | Screens Are Only 1 of 5 Causes of Anxious Kids (w/ Kim John Payne)
Why Telling Kids They’re Smart Backfires (Do This Instead) — Ben breaks down how a growth mindset gets built through the specific language coaches and parents use — not speeches, not willpower.
From the episode: 5x5 | Reading for Recall Over Ego & Letting Flow Happen at Home
Thanks as always for being here. If one of these episodes resonates with you, please consider sharing it with a friend.
Next week, we’re answering a listener question about how much control fathers actually have over whether their teenagers drift toward a destructive path — and landing on the one input that matters more than any other: making sure your kids know your love was never conditional on their performance.
Until then!
🤙🏼 Patrick