Stressed, Depressed & Now Blessed: Recent Episodes
Nathan Joseph
The journey from stressed and depressed to living a life that is blessed. From friends, family and fitness this podcast will touch on the journey through men’s mental health. Tackling issues and challenges that men face through their lives. Whether it be girls, being a “lad” or struggling to find a way in life this podcast will touch on it all. If you’re going through a tough time you’re not alone.
Your TDEE is made up of different components.TDEE - how many calories you burn in a day.Most are burned to keep you alive. Around 60-70%.Everyday movement like walking, standing, moving your arms when speaking account for 15%.Digesting food is about 10%.Planned exercise is 5%.Therefore, to increase the amount of calories you burn through exercise a day would make no sense.There is a much easier less strenuous way to burn more calories.That is by increasing the amount of steps you do in a day.
The best is the enemy of the good.
Often we are paralysed by procrastination because we're always looking for the best way to achieve our goals.
Whether that be weight loss, building muscle, starting a podcast or a new business.
We spend countless hours planning and little time taking action.No results were achieved with a plan alone.
The only way to achieve real results is by taking regular action to make progress.
I overhauled my habits in the last 30 days, here is what happened.
For the high standards I hold for myself, I'd fallen off the wagon. My habits were a shamble and needed a reset.
For the last 6 months I tried to implement better habits which would never stick.
This time I have implemented strategies from my favourite book 'Atomic Habits' that include:
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Lifestyle design
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Habit cues
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Habit stacking
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Identity based habits over outcome based habits.
In this one, I share all the tips and tricks I've learned over the last 30 days that have left me feeling unrecognisable.
Last week I woke up with a lot of anxiety.It felt like a hippo was sat on my chest and my thoughts were running away from me.
When I battled with my mental health these thoughts could last for days, now I use a hard reset to get my mindset back on track.
Within 3 days I felt back to my usual self.
When I battled with my mental health this would have spiralled into days or even weeks.
That's progress.
For a chance to win my monthly commission and get discounted supplements and activewear, use the link - https://prf.hn/l/b3N5Gbp
CODE: NATHAN
I didn't drink for over 6 months. 203 days.
I decided to break my sobriety, do I regret it? No?
Did I have a great time? Yes.
The benefits being sober for me far outweigh drinking regularly. At the moment so many people dick ride being sober. In my opinion it's great but there are occasions that exceptions can be made.Although ending up naked in the hotel garden was not part of the plan.
6 years ago I was on Love Island in the first ever casa amor.
What goes on isn't exactly what you see on the screen, there's people in the villa that aren't on tv.
These are questions that I'm asked the most since leaving.
I stopped drinking alcohol at the start of 2023.
It's something I'd wanted to do for a while, I just didn't know when the timing would be right.
I think you should do everything out of enjoyment so I can't say that I did this for health purposes, although the mental benefits I've experienced since quitting alcohol are amazing.
It's something I'd definitely recommend to anyone that wants more discipline, productivity and focus in their life.
You can follow my journey on:
TikTok - nathangjosephpt Instagram - nathanjosephpt
A fabulous chat with Courtney the CEO of The Grow & Glow co. Her journey from suffering from daily anxiety attacks, hating what she saw in the mirror and thinking that the world is so cruel. Now she has become an inspiration to woman in her worldwide coaching business. I'm incredibly proud of what she has achieved over the last 18 months and even prouder to call her an amazing friend. Enjoy!
Attention right now is the most valuable commodity you have, everyone wants your attention. Are you giving too much attention to your distractions?
Five traits that will set you apart from the average person and propel you towards your dreams and success.
The harsh truth is you're holding yourself back. Unless you can get comfortable with being honest with yourself you'll continue to do so. Stop making excuses and start growing through your short comings
From love, to daddy issues and how I went from suicidal thoughts to creating a 6-figure business
I was told on a podcast last week that I wasn't normal because I "literally don't care what people think" about me. It's true to some extent. I won't let anybodies opinion get in the way of me and what I want to achieve. Here's two tips that will help you care less about others opinions.
Fail to prepare, prepare to fail. I believe your morning routine is unbelievably less efficient if you don't prepare to have an amazing morning. Watch it change your life. Here is my night time routine.
At the beginning of the year I decided to knock drinking on the head. 6 weeks in and I honestly struggled to put into words the benefits that I'm already feeling. In this one I tried to do exactly that.
If you enjoy the episodes, please share them with people you think would benefit, like the show and if you're feeling really generous, subscribe.
Nothing worth having comes easy and there's not many quick wins in life. However, I can assure you, if you implement these three habits this week, you will improve your mindset.
In my opinion one of the biggest contributors to mental health issues in this day and age.
I posted my first piece of fitness content 3 years ago with the goal of eventually becoming an online fitness coach. Here's 10 lessons I learned along the way that have allowed me to create my dream life.
I wanted to process my thoughts over the last couple of weeks before putting this podcast out. Here it is. How I'm feeling about the Australia decision.
Thanks Liv for the question. This one is for you. I've created a life that I dreamed about 15 years ago. In this one I tell you how.
I'm ticking off life goals. But they are mine. Never compare, my priorities are different to yours.
I didn't realise how much of an impact my mental health had on those around me until I asked them this year. Here's what you can do to help those struggling with their mental health and what people did that really helped me.
I fell off with the pod for a couple of weeks but I'm back explaining how my inaction added to my anxiety of dropping another episode.
Life is 10% what happens to you and 90% how you react to it. I've had a set back this week so thought it was right to talk about how I have dealt with it.
This has honestly changed my life. We're told not to be selfish from a young age. Being inconsiderate is bad, being selfish is a superpower.
Trying to be someone that other people wanted me to be was so detrimental to my mental health. I tried to live a life that other people and society wanted me to live. Although it's easy to say, just be yourself, in reality it takes work. In this episode I go through that.
I've been struggling with my mental health over the last 2-3 months. In this ep I run through why and tell you what I've done to change my mindset.
Whether they are good or bad, you're implementing habits every single day. You might know what habits are good and bad, that doesn't stop you from choosing the wrong ones. In this ep I go into why we choose bad habits, how to sustain good habits and why that is the key to your happiness.
You can feel a bit lost when you're in a rut. It can feel like everything is against you. Here's how to get out of one when you're struggling with your mental health.
In life you're going to come across toxic people. Sometimes they're more difficult to escape than others. You have to realise, it is still a choice to stay around these people. If someone makes you feel physically and emotionally uncomfortable, why would you choose to stay around them? Here's the best way to deal with people that don't have your best interest at heart.
If you don't challenge yourself you will always remain in your comfort zone. Nothing exciting happens there. You need to accept that fear and failure are part of every success story.
It all comes down to the information that you consume. If you're surrounded by negative information or people that aren't good for your mental health. Here's my POSITIVITEA playlist - https://open.spotify.com/playlist/3nX...
Too many of us are put off of going after the things in life we want the most out of a fear of failure. For me, failure is one of the key components of success. In this episode I tell you exactly why.
In this episode I go through how I came back from suicidal thoughts, my battles with anxiety and depression and why I know you can do it too.
Caring too much about what other people think is only going to hold you back in life. In this episode I go through why it's a pointless process to worry about what other people think of you and how you can stop giving a f*ck.
I used cocaine as a coping mechanism when I was battling my mental health, I've tried psychedelics because of confusion about my mental health. Here's my thoughts on drugs.
You asked for it so here it is, my thoughts on money, the future and supporting my future family.
There I was enjoying my European tour when I got some messages on Insta asking how I felt about Smiths calling me out. Here's my 16 bars of revenge.
You've heard a million times comparison is the thief of joy. It's one of the dumbest things you can ever do. Here is why.
My routine is whack right now. I've gone from training four times a week to training twice in what will be 14 days. The pods haven't been consistent, I haven't done anything that I usually do that makes me happy. But that's ok. The same goes for you if you fall out of your routine and this is the reason why.
Are you constantly getting distracted? In this ep I'm going to tell you 5 simple tips that will help you maintain focus so you get shit done.
I'm out here making sure I practice what I preach. Sometime you just have to turn up especially on the days that you don't want to.
I've had a bit of a mad week so I thought I'd do a life update episode. I went viral, I was in one of the biggest newspapers in the UK and I'm not adapting to life back in the England.
I don't think I've felt so negative in a long time because of the noise that is around me at the moment. Like the amount of food you consume will make you fat, the information that you consume has the power to make you negative. Are you taking in the wrong information?
This ep is all about fitness and the easiest way to start training or get back into training after an extended break. It teaches you the easiest way to get results.
Saw an unbelievable clip on instagram of a teacher asking students "what's one thing they like about themselves". If I were to ask you the same question it can be difficult to answer. In this one I explain why and why we need to change that narrative.
I'm back in the U.K. A week ago I was full of fear, now my mindset has completely changed. I'm excited to be here. In this episode I go into how easy it is to shift your mindset, how you can spin negatives into positives and what it's really like being back in England.
Emotional, not much sense was made, but I had to get it in a pod. On Sunday I had to leave Australia. I'd go as far to say it's in the top 3 for the hardest things I've ever had to do in my life.
Very fitness related. You're not going to lose your results because you went mad for bank holiday.
You'll often be put off of something because you believe it will take too long. That time will pass anyway so you might as well get cracking.
You can either use your energy being bitter and jealous of others, or you can use that energy to work towards your dreams. It's that simple.
Nothing in life is a failure. There's good to take from every situation. I've found that circumstances that bring the most amount of pain often bring the biggest amount of gain. The lowest lows bring you the biggest lessons. Last pod of the year. Enjoy.
Last week I had a horrendous week mentally. It was down to one thing. I made too many easy choices. It's mad if you choose easy too often you'll beat yourself up for not doing what needs to be done. In this EP I go over the week from hell and how I've flipped the switch.
Something that has changed my life over the last 6 months is the way I talk to myself. If someone else was to talk to you the way you talk to yourself, would they be in your life? The answer for me was no for so long. Here's how I changed it.
You've got two mindsets in my opinion. A growth mindset and a mindset where you're happy to settle. For most of my life I had a settling mindset. In the last 3 years I've adopted a growth mindset. In the last 3 years my life has radically improved beyond my wildest dreams. I know what mindset I'd choose every day of the week.
I've been MIA. A lot has been going on, but yesterday I was asked about the POD and why I haven't released any episode so WE ARE BACK. I didn't know where I was going with this one but these podcasts are like a little therapy session for me. This one was needed.
People say this all the time but this is probably my favourite podcast to date. Sitting down with a real life hero who's mentality is bullet proof. I wanted to know how Matt has developed his mentality from joining the Marines as a boy and leaving as a man. We also get onto the loss of purpose after leaving the Armed Forces and how that can be debilitating to your mental health. This is a mad one!!
You’re the average of the 5 people you spend most of your time with. In this one I go through when to cut and is quantity or quality better?
3 years ago I was going to take my own life, today my mental health is in a better place than it’s ever been. This ep goes through what steps I’ve used to completely change my mindset.
Haven’t done a pod in a while. Had a lot of stress on. Dealing with stress is so important. You can either let it grow and fester or understand it! I’m this one I go into exactly that.
Every body puts things off. No body acts the moment they get a thought all the time. We let thoughts fester and make us anxious. I’ve been guilty of it myself. Here’s how to overcome it
Got the chance to sit down with the BBC and talk all things mental health & Love Island. A very open and honest chat… enjoy
If you’re relying on motivation to get your to your goals, you’re going to be a bit f*cked. I’d say I’m motivated 1/10 days. I’m disciplined 9/10. Here’s exactly why discipline needs to be your best mate
This series is all about how your physical health can improve your mental health! What better place to start than the beginning of your fitness journey!
Every day we see bodies we admire, that we want, or that we would call body goals. I’d be interested to know, how many times someone else’s physique has made you feel good about yours? As they say comparison is the thief of joy and in this one we chat all things body image.
What a moment for me personally. I had the pleasure of sitting down with Jay and speaking all things habit, mental health and fitness. He's a leader in the fitness industry and someone who I listen to every day to take knowledge bombs and a can do attitude from.
This ep blew my mind! Other than my counsellor I don’t think I’ve sat down with anyone that has a better understanding of the mind or how to overcome intrusive thoughts. This chat is an absolute belter… so much so we’ve already arranged to do another pod to talk about so much more.
This was probably my favourite podcast to date. There’s so much for anyone that’s struggled with diets and their weight in the past to take from this. It shows how getting healthy should be and how quickly you can make physical abs psychological changes along the way. Megan, I love you and I’m so happy for you.
A simple question often overlooked. But probably one of the most important questions that can be asked in any convo. RIP Scott
I had the pleasure of sitting down with Caroline who has been on such an inspirational journey. After battling her depression she has launched the unbelievable podcast, A County Down Under. In this one we talk mental health, following your passion and life in Australia.
When you’re at your lowest you’re not grateful for anything. Well I wasn’t anyway. I could see things that brought happiness but there was no gratitude for them. I always use my mates nephew as an example. Being grateful changes your perspective so much. It can turn a bad situation into the best situation. That’s exactly what I talk about in this one!
There was a time that I contemplated ending my life. After watching a couple of great documentaries on mental health and suicide, I thought I’d drop my thoughts.
People often overlook what a positive effect improving your physical health can have in your mental health. For me I was one of those people, I just thought about the physical effects of exercise. Now I look at how exercise makes me feel and my god the change is unbelievable! In this ep I go into where your focus should be when training.
So many people chase a body, but does that end result bring happiness. In this one I go into where your training focus should be and why abs aren’t everything.
Great to sit down with Rob today. A fellow PT who does things the right way. Rob inspires me, not only with his work but with his mindset. That’s exactly what we dive into in this one.
I can’t believe I got to sit down with an Olympian. I wouldn’t say I’m easily impressed, but one thing I love in life is meeting people that do things that not many others have. To compete at one of the most elite and prestigious sporting events in the world is up there. Not only that, Sonny is elite in business! He just has a relentless drive to win. Elite mentality, elite mindset and my word what a pleasure it was.
In season 3 I’m looking to inspire and show people who inspire me to be better. Live better. Feel better. Most importantly, for those that strive for greatness. Lachy embodies this completely. In this one we talk anxiety, protecting your mental health and overcoming fear.
A few new people listening/ on the IG.
First of all Thank you.
I was asked a question to tell my story so, I thought I'd go into more detail.
If you're struggling, there is light at the end of the tunnel.
What I find crazy about speaking with people that have battled their mental health, most say they're glad it happened. Because without the lowest low you can't achieve the highest highs.
For me the worst day of my life is also the best. It was the beginning of the beginning, and I promise you, there is so much more to come.
I can't express the gratitude I have for all the kind messages I've had in regard to the pod and content recently.
So to whoever needed to hear this, here you go. Better days are coming.
Please share this and any of my other pods because as I say I want to help anyone I can.
Much love.
Another one.
Hearing client journeys face to face is what it's all about. It's great for me to hear their experience and what they thought of Built In 1Hundred.
Adam came to me, unconfident, hated the way his clothes were fitting and in his own words he was in a pretty bad place.
Now he can't believe how far he's come.
Absolutely smashed it mate and it was a pleasure working with you.
Had the pleasure of sitting down with a former client, Lawrence to talk all things Built IN 1Hundred.
I know exactly what my program gives my clients. Sustainable results.
It takes them from a position of feeling unconfident, un happy and unfulfilled, to looking and feeling better than they ever have.
It takes away the stress and overwhelming feeling of how the F@*k do I go from where I am to where I want and need to be.
In this one Lawrence and I have an open chat about his experience. From where he was when he joined, how he found the program and most importantly, where he is now.
In this episode I go into what 2020 has shown me and how you can beat prepare to make 2021 your best year yet
Something I have struggled with in life and massively when TRYING to get fit.
There's 4,569 diets out there.
There's people chatting absolute breeze on social media.
More than anything there's a ridiculous amount of bull shit pumped out by the media each week or month telling you what the NEW best way to burn fat.
Unfortunately as a result, it leaves you confused, trying every diet and training regime under the sun before labelling yourself as someone that just can't lose weight and you quit.
I've tried all sorts to get in shape. From changing training times, frequency, fasted non fasted, ate next to nothing and realised that losing fat is made out to be much more confusing than it actually is.
In this episode I go into what you actually need to do to lose weight and also tell you, don't give up and accept being unconfident, unhappy and unfulfilled.
The results you want are easier to get than your current beliefs will tell you.
One of my favourite episodes to record. We know we want change, we know we need change but we still don’t change. But why? In this episode I go into how to change, why to change and my own change.
Why fear failure when it’s the only way to grow? When we learn to walk we fall but we get back up. As we get older we fear failure. In this episode I go into how this held me back and how I deal with failure now.
Are you always waiting for a perfect time to do something in your life? It could be leaving a job, getting fit, ending a relationship. Whatever it is, when is the perfect time? Have a listen and I’ll tell you exactly that
One of the biggest epiphanies I had when I was battling my demons was coming to terms with it being ok to be selfish. Doing things you want to do and that serve you will only give you the best version of yourself.
If you’re in the U.K. you’re going into lockdown for a month. You are going to have a lot of time on your hands. Maximise that. This podcast covers two areas of time. What you do with your time and how much time you give yourself to achieve. Hope you enjoy
I come across as a confident bloke, but truth be told I’m only confident in things I know. In this episode I talk confidence, gym confidence and how to develop confidence in any area of your life
I’m back. In this episode I discuss the importance of your environment. A lot has changed for me since moving to Australia and changing my environment. It’s something that can often be overlooked but was a huge contribution to getting away from my battles with mental health.
Something that’s been getting to me recently is living in a comfort zone, as a result I’ve decided to shake things up. I think so many people are unhappy because they live a comfortable unchallenging life. In this episode I go into that and more…
I had the pleasure of sitting down with Sarah and talking all things about the female body when it comes to training.
I had the pleasure of sitting down with Shane this week and having a really open conversation around mental health, fitness and the paths that we are currently on. A great guy. You can follow him on instagram - @shanewalshfitness
I had a week off. Why? I was stressed. Sometimes it’s easy to get stressed and ignore it rather than understanding why we’re stressed. In this ep I go into detail around how I dealt with my stress.
Have you got 1Hundred days to make a life changing transformation? With Built In 1Hundred we work on making sustainable results easy to attain. Not only that, once you work with me you’ll never have to spend a penny on a fitness professional again.
This weeks episode is with a good friend of mine, Alex Beattie… we talk mental health, fitness and of course, the show that bought us together.
Does exactly what it says on the tin. Every lad will talk themselves up. We’ve all had a quick 30 second experience… some more than most. In this one we discuss everything from virginity to what sex is like for us.
In this episode I got to sit down with one of the industries leading personal trainers to talk all things fitness and the effects it can have on mental health.
It’s not something I often talk about because it doesn’t define me. All the details of my 30 second stint inside the Villa. From applying to life after the show
In this episode i go over things that have helped me through my recovery from mental health issues. I believe there’s 3 key elements to keeping on top of your mental health and in this ep I go over them all
From dating to dumping and everything in between. Jamie and I give our thoughts on modern day relationships
Without good habits I wouldn’t have got through my struggles with mental health… today I’ve had a frustrating and down day it’s made me think back to ok what did I learn when I was fighting my battle with mental health. Now I’m back on top. The power of good habits should never be overlooked.
If you don’t believe racism exists your head is under a rock. Yes all lives matter but if someone is need of help, you reach out a hand to stand equal with you. The case of George Floyd has rocked the world… here’s my thoughts
A massive part of my life is moving to Australia. It’s one of the best decisions I’ve made. This week I’ve got a good friend of mine talking about his journey from Liverpool to London and now down under.
The final chapter of my journey, dealing with the aftermath of fighting mental health! There’s always good to take from every situation
One of the best things I’ve done is make the decision to see a counsellor. It’s not everyone’s cup of tea but the experience is very different to what you think it will be! I’d recommend it to anyone and in this one I tell you why.
I think one of the hardest parts of mental health is accepting/realising that you are struggling with issues. It’s so hard to come to terms with and you deny it constantly. In this one I go from thinking I was stressed to realising I was depressed
During this episode I outline what you can expect from the podcast. I’ll be battling the topic of men’s mental health and covering different aspects in which someone can be affected by mental health issues