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  • Episode 5 Men's Behaviour The Good The Bad The Ugly

    Episode 5 Men's Behaviour The Good The Bad The Ugly
    2025/05/02
    SHOW NOTESEpisode 005: “Men’s Behaviour – The Good, The Bad, The Ugly”In this episode of Coffee and Conversations for Men, we’re diving deep into a topic that hits home for a lot of us—but isn’t often unpacked in honest, vulnerable ways: men’s behaviour. From the way we show up in the gym to how we handle conflict, relationships, and our own emotional responses, male behaviour is shaped by everything from culture and upbringing to trauma and pride.This episode isn’t about judgment—it’s about awareness. We take a look at what’s working (The Good), what needs a hard reset (The Bad), and what we really need to confront (The Ugly). Whether you're trying to grow, heal, or just understand yourself better, this conversation offers a mirror—and hopefully, a path forward.We touch on how men’s behaviour affects fitness, food, mental health, relationships, and personal development. And of course, we serve up practical insights, personal stories, and action steps that you can take with you long after the episode ends.Episode Highlights:· 0.00 – Intro· 0.58 – Disclaimer· 1:53 - Overview· 3:20 – What’s in your CUP?· 4:45 – Why this TOPIC: Men’s Behaviour: The Good The Bad The Ugly• 6:57 – Fitness:Masculine ideals around strength and toughness often lead to overtraining, ignoring pain, or treating health like a competition. We explore how to shift from ego-driven routines to self-respecting habits that support longevity and performance.• 18:48– Nutrition:From bulking culture to restrictive diets, we look at the pressure men face to eat a certain way—and how this can impact both physical and mental health. Let’s talk about the importance of eating for yourself, not your image.• 29:06 – Mental Health:Suppression, denial, and isolation—too often, men are taught to internalize their struggles. We break down how behavioral conditioning shapes emotional suppression, and why emotional expression isn’t weakness—it’s wisdom.• 39:01–Relationships:We’re getting real about how behaviors like defensiveness, emotional unavailability, or avoidance play out in romantic, platonic, and professional relationships. Spoiler: Emotional honesty and accountability are attractive.• 49:00– Lifelong Learning:Some men resist change or new knowledge due to fear, ego, or deeply held beliefs. We explore how behavioural patterns can hold us back and how to embrace a mindset of curiosity, growth, and courage.Throughout the episode, we challenge outdated notions of masculinity, highlight healthier ways to navigate life as a man, and encourage deeper reflection. It’s time to own the good, work through the bad, and face the ugly—with grace, grit, and a little humour.What’s in your cup?Grey Ridge Coffee https://greyridgecoffee.ca/Connect with UsReferencesFITNESS: Matthews, M. (2012). Bigger leaner stronger: The simple science of building the ultimate male body. Legion Athletics. Lee Hayward- @leemhayward Matt Griffiths- @coach.mattgriffithsPhil Robertson- @the_pr_methodDirk Schultz- @dirkfitm3NUTRITION:University of Surrey. (2024,October 9). Having a sweet tooth is linked to higher risk of depression, diabetes, and stroke, study finds. ScienceDaily.Retrieved March 13, 2025 from www.sciencedaily.com/releases/2024/10/241009122507.htmMENTAL HEALTH:Howes, L. (2017). The mask of masculinity: How men can embrace vulnerability, create strong relationships, and live their fullest lives. New York, NY: Rodale Books. RELATIONSHIPS:Wisner, W.(2023, March 21). Anxious ambivalent attachment: An overview. Verywell Mind. https://www.verywellmind.com/anxious-ambivalent-attachment-overview-7369281LIFELONG LEARNING:Haddock-Millar, J., Stokes, P., & Dominguez, N. (2023). Towards a theory of reciprocal mentoring. In Reciprocalmentoring (1st ed., pp. 14). Routledge. https://doi.org/10.4324/9781003302537
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    1 時間
  • Episode 4 PEOPLE PLEASING- SETTING BOUNDARIES

    Episode 4 PEOPLE PLEASING- SETTING BOUNDARIES
    2025/04/01
    SHOW NOTESEpisode 004: “People-Pleasing: Setting Boundaries”In this episode of Coffee and Conversations for MEN we dive into a topic that many men struggle with but often go unspoken: People-Pleasing. Too often, men feel pressured to say yes, be the fixer, and constantly prioritize others' needs over their own. This tendency can lead to burnout, resentment, and a loss of self-identity.In this episode, we explore how people-pleasing behaviours show up in key areas of life—fitness, nutrition, mental health, relationships, and lifelong learning. We also discuss the importance of setting healthy boundaries, why it’s essential for personal growth, and how to reclaim your sense of self without guilt.Episode Highlights:03:39 – Fitness: How people-pleasing manifests in fitness routines, from overtraining to sacrificing your own health to meet others’ expectations. Plus, strategies to set boundaries and prioritize your health.11:52 – Nutrition: The pressure to conform to diet trends or social expectations around food can lead to disordered eating or neglecting your own nutritional needs. We’ll discuss how to set boundaries around food choices and develop a healthy, individualized approach to eating.21:38 – Mental Health: People-pleasing can lead to mental exhaustion and emotional burnout. We’ll unpack how setting boundaries can improve your emotional well-being and share tips on protecting your mental health from external pressures.31:30 – Relationships: Constantly putting others first in relationships can strain your connections and leave you feeling unappreciated. We’ll talk about the importance of balancing give and take, and how to communicate your needs and set boundaries without fear of rejection.41:18 – Lifelong Learning: The fear of disappointing others or falling short of expectations can prevent men from pursuing new skills or personal growth. We’ll explore how setting boundaries can help you focus on your development and overcome imposter syndrome.Throughout the episode, we share practical advice, personal experiences, and actionable strategies to help you recognize people-pleasing tendencies and take steps toward healthier, more authentic living. By the end of this episode, you’ll have a clearer understanding of how to set boundaries without guilt and start reclaiming your time, energy, and peace of mind.What in your cup?Jay’s Cup. 22 SierraCoffee Company: Death from Above (Dark Roast)https://22sierracoffee.com/pages/about-us Brian’s Birch BarkCoffee Company. Two Spirit (Dark Roast)https://birchbarkcoffeecompany.com/pages/about-birch-bark-coffee Connect with Us:Instagram: @coffeeandconversations4menUTUBE: @CoffeeandConversationsforMENSPOTIFY: https://open.spotify.com/show/7D150YdAR25cQiKoakjdx9APPLE PODCAST: https://podcasts.apple.com/us/podcast/coffee-and-conversations-for-men/id1790889485Email: coffeeandconversationsformen@gmail.comReferencesFITNESS:Cloud, H. (2012). The boundaries book: When to say yes, how to say no to take control of your life. Zondervan.NUTRITION:Tribole, E., & Resch, E. (2012). Intuitive eating (3rd ed.). St. Martin's Press. ISBN 978-1-250-01418-4 (e-book)Olien, D. (2017). SuperLife: The 5 Forces that Will Make You Healthy, Fit, and Eternally Awesome. HarperOne. https://superlife.com/superlife/ MENTAL HEALTH:Brown, B. (2010). The gifts of imperfection: Let go of who you think you're supposed to be and embrace who you are. Hazelden Publishing. RELATIONSHIPS:Sheldon, R. (2025). Setting healthy boundaries in relationships. Help Guide. https://www.helpguide.org/relationships/social-connection/setting-healthy-boundaries-in-relationshipsLIFELONG LEARNING:Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.
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    52 分
  • Episode 3 INSECURITIES

    Episode 3 INSECURITIES
    2025/03/01
    SHOW NOTESEpisode 003: “Behind the Mask:Tackling Insecurities in Fitness, Relationships, and Beyond”In this episode of Behind the Mask, we dive deep into the universal struggle of insecurities—how they manifest in our fitness journeys, relationships, and other areas of life. Insecurities can quietly creep in and hold us back fromachieving our potential, whether it’s feeling inadequate in the gym, struggling with self-doubt in relationships, or facing fears that keep us from pursuing personal growth.We’ll break down how insecurities show up in the five key pillars of life: Fitness, Nutrition, Mental Health, Relationships, and Lifelong Learning. More importantly, we’ll share actionable tips and insights to help you confront these feelings and work toward overcoming them.Episode Highlights:• 03:00– Fitness: How insecurities in the gym can hinder progress and ways to overcome self-doubt and build confidence through small wins.• 16.03– Nutrition: Tacklingthe insecurities around body image and food choices, and how to create a healthier relationship with food.• 31:43 – Mental Health:Understanding how self-doubt and negative thinking impact our mental well-being, plus practical strategies for building emotional resilience.• 41:30– Relationships: How insecurities can affect communication, intimacy, and connection in relationships, and tips for building trust and confidence with others.• 52:30 – Lifelong Learning:Overcoming the fear of failure and imposter syndrome when pursuing new skills, personal growth, or career development.Throughout the episode, we share personal stories, real-world examples, and practical tips to help you tackle insecurities head-on and start living a more empowered, authentic life.ReferencesFitnessAnderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4, 27. https://doi.org/10.3389/fpsyt.2013.00027NutritionWang, Y., McKee, M., Torbica, A., & Stuckler, D. (2019). Systematic literature review on the spread of health-related misinformation on social media. Social Science & Medicine, 240, 112552. https://doi.org/10.1016/j.socscimed.2019.112552 Reno, T., & Kennedy, R. (2021). The Eat-Clean Diet for Men: Your ironclad plan to a lean physique. Robert Kennedy Publishing.Dooner, C. (2019). The Fck It Diet:Eating should be easy (eBook edition). Harper Wave. https://forums.onlinebookclub.org/viewtopic.php?t=499159 Mental HealthJaspan, J. (2019, August 21). Howinsecurities impact mental health. High Focus Centers. https://pa.highfocuscenters.com/insecurities-impact-mental-health/#:~:text=Working%20as%20a%20therapist%20for,disorders%20and%20substance%20use%20disorders RelationshipsFortson, M. (2020). Emotional support, self-esteem, and adult attachment styles as predictors for relational well-being in romantic relationships (Publication No. 27995496)[Doctoral dissertation, Capella University]. ProQuest Dissertations & Thesis. Lifelong learningMcCombs, B. L. (1991). Motivation and LifelongLearning. Educational Psychologist, 26(2), 117–127. https://doi.org/10.1207/s15326985ep2602_4 Wilson, J. (2022). The man the moment demands: Master the 10characteristics of the comprehensive man. Gallery Books. .What’s inyour CUP? Jay’s cup Kicking Horse Coffee Com. Three Sisters.Medium Roast https://kickinghorsecoffee.com/collections/medium-roast Brian’s cup JackUp Coffee Com. Last Christmas. https://www.jackedupcoffee.com/ LINKSINSTAGRAM~ @coffeeandconversations4menEMAIL- CoffeeandConversationsforMEN@gmail.comUTUBE- www.youtube.com/@CoffeeandConversationsforMEN #MenMentoringMen#MindfulMen #CoffeeandConversationsforMEN #WellnessWarrior #Mindfulness#PersonalGrowth #MasculinityRedefined #MenSupportingMen #BALANCE #SelfDiscovery#PositiveMasculinity #MentalHealthMatters #EmpoweredMen #Discipline
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    1 時間 3 分
  • Episode 2 DISCIPLINE

    Episode 2 DISCIPLINE
    2025/02/01
    SHOW NOTES Episode 002: “From Stuck to Unstoppable: The Discipline Blueprint for Men” In this episode of Coffee and Conversation for Men, Jay and Brian dive into the power of discipline and how it’s key to unlocking your potential. Discipline isn’t just about willpower—it’s about building systems, habits, and mindsets that keep you moving forward. They explore how discipline impacts fitness, nutrition, mental health, relationships, and lifelong learning, helping men go from “stuck” to “unstoppable.” If consistency’s been a struggle, this episode offers practical strategies to harness discipline and transform your life. Episode Highlights: 02:24 – Fitness: The role of discipline in building strength and momentum through consistent exercise. 14:40 – Nutrition: Why disciplined eating fuels your body and mind for better focus and well-being. 25:30 – Mental Health: How maintaining mental health habits like meditation and journaling builds emotional resilience. 38:18 – Relationships: How disciplined communication and time management strengthen connections with others. 45:00 – Lifelong Learning: The importance of disciplined learning for personal and professional growth. Jay and Brian share actionable tips and real-life examples to help you apply discipline in every area of life and become your best, unstoppable self. REFERENCES FITNESS & DISCIPLINE Boat R, Cooper SB. Self-Control and Exercise: A Review of the Bi-Directional Relationship. Brain Plast. 2019 Dec 26;5(1):97-104. doi: 10.3233/BPL-190082. PMID: 31970063; PMCID: PMC6971834. Marcus, A. (2018). Own the day, own your life: Optimized practices for waking, working, learning, eating, training, playing, sleeping, and sex. HarperCollins. NUTRITION & DISCIPLINE Helland MH, Nordbotten GL. Dietary Changes, Motivators, and Barriers Affecting Diet and Physical Activity among Overweight and Obese: A Mixed Methods Approach. Int J Environ Res Public Health. 2021 Oct 9;18(20):10582. https://healthyathome905.ca/ @healthyathome905 https://www.hellofresh.ca/?locale=en-CA Olien, D. (2016). Super life: The 5 forces that will make you healthy, fit, and eternally awesome. HarperCollins. MENTAL HEALTH & DISCIPLINE Menefee DS, Ledoux T, Johnston CA. The Importance of Emotional Regulation in Mental Health. Am J Lifestyle Med. 2022 Jan 12;16(1):28-31. Sparvell, M. (2024). Good brain, bad brain: How the brain's wiring makes us who we are. Independently Published. @sparvell Maté, G. (2000). Scattered minds: The origin of and solutions for attention deficit disorder. Vintage Canada RELATIONSHIPS & DISCIPLINE Zuo PY, Karremans JC, Scheres A, Kluwer ES, Burk WJ, Kappen G, Ter Kuile H. A Dyadic Test of the Association Between Trait Self-Control and Romantic Relationship Satisfaction. Front Psychol. 2020 Dec 21;11:594476. Shetty, J. (2023). 8 rules of love: How to find it, keep it, and let it go. First Simon & Schuster hardcover edition. New York, NY: Simon & Schuster. LIFELONG LEARNING & RELATIONSHIP Cordero, Y. (2024, October 23). The role of discipline in success. Brian Tracy Publishing. https://www.linkedin.com/pulse/role-discipline-success-brian-tracy-publishing-pjmxc/ Bishop, G. J. (2019). Stop doing that sh!t: End self-sabotage and demand your life back. Harper One. Bishop, G. J. (2022). Love unf*cked: Get your relationship right. HarperOne. What’s in your cup? Jay’s cup Black Rifle Coffee “Spirit of ‘76” https://bit.ly/40FcL8G @blackriflecoffeeshops Brian’s cup Canter Coffee “White Chocolate Macadamia Nut” Latte https://cantercoffee.com/ @canter_coffee LINKS INSTAGRAM~ @coffeeandconversations4men EMAIL- CoffeeandConversationsforMEN@gmail.com #MenMentoringMen #MindfulMen #CoffeeandConversationsforMEN #WellnessWarrior #Mindfulness #PersonalGrowth #MasculinityRedefined #MenSupportingMen #Discipline #SelfDiscovery #PositiveMasculinity #MentalHealthMatters #EmpoweredMen
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    56 分
  • Episode 1 BALANCE

    Episode 1 BALANCE
    2025/01/15

    SHOW NOTES
    001 | Episode: More than MUSCLES: Creating BALANCE in Fitness, Food, Mindset, and MORE

    In this inaugural episode of Coffee and Conversations for Men, Jay and Brian dive deep into the key areas that contribute to a balanced and fulfilling life: physical fitness, nutrition, mental health, relationships, and lifelong learning. They explore how these five pillars interconnect to enhance well-being, reduce stress, and foster resilience.

    Episode Highlights:
    • 03:32 ~ Fitness: How exercise influences both physical and mental health, boosting energy and resilience.
    • 12:58 ~ Nutrition: Fueling your body and mind for improved focus, health, and success.
    • 22:48 ~ Mental Health: The importance of prioritizing mental well-being for a strong foundation in all aspects of life.
    • 32:47 ~ Relationships: Building emotional support through healthy connections with family, friends, and partners.
    • 42:40 ~ Lifelong Learning: Staying adaptable and sharp by embracing continuous growth and self-improvement.

    Jay and Brian’s engaging conversation offers practical advice and insights to help you find balance in your own life. Whether you're juggling responsibilities or seeking personal growth, this episode will provide the tools to build a more fulfilling, well-rounded lifestyle.

    REFERENCES

    Fitness
    Xu L, Gu H, Cai X, Zhang Y, Hou X, Yu J, Sun T. The Effects of Exercise for Cognitive Function in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2023 Jan 7;20(2):1088. doi: 10.3390/ijerph20021088. PMID: 36673844; PMCID: PMC9858649.

    Nutrition
    Works, H. P., NY, N., Rupa, O., & Patient, F. A. Q. (2023). Functional Nutrition Strategies for Weight Management and Metabolic Health. Nutrition.

    Mental Health
    McKenzie SK, Oliffe JL, Black A, Collings S. Men's Experiences of Mental Illness Stigma Across the Lifespan: A Scoping Review. Am J Men’s Health. 2022 Jan-Feb;16(1):15579883221074789. doi: 10.1177/15579883221074789. PMID: 35125015; PMCID: PMC8832600.

    Relationships
    Pezirkianidis, C., Galanaki, E., Raftopoulou, G., Moraitou, D., & Stalikas, A. (2023). Adult Friendship and Wellbeing: A Systematic Review with Practical Implications. Frontiers in Psychology, 14, 1059057. https://doi.org/10.3389/fpsyg.2023.1059057

    Lifelong Learning
    Leanos, S., Kürüm, E., Strickland-Hughes, C. M., Ditta, A. S., Nguyen, G., Felix, M., Yum, H., Rebok, G. W., & Wu, R. (2023). The Impact of Learning Multiple Real-World Skills on Cognitive Abilities and Functional Independence in Healthy Older Adults. The Journals of Gerontology: Series B, Psychological Sciences and Social Sciences, 78(8), 1305–1317. https://doi.org/10.1093/geronb/gbad053


    What’s in Your Cup?
    Jay's cup: Black Rifle Coffee "Spirit of ‘76"
    About Us | Veteran Founded
    @blackriflecoffeeshops

    Brian's cup: Velvet Sunrise “San Sebastian”
    Great Coffee for the French Press by Velvet Sunrise Coffee Roasters
    @velvetsunrisecoffee

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    54 分