When stress hits, your nervous system runs the show. In this episode of The Men’s Collective Podcast, Travis Goodman, LMFT & Mind-Body coach, teaches the 3N practice, adapted from Dr. Les Aria’s work: Notice, Name, Nourish. This is a practical polyvagal-informed tool to help men shift out of fight-or-flight (sympathetic activation) or shutdown (dorsal vagal) and move toward calm, connection, and clarity (ventral vagal).

You’ll learn how to:
Use body-based awareness to catch your state in real time
Label what’s happening to reduce overwhelm and regain perspective
Choose simple “nourish” actions that help your nervous system reset (long exhale breathing, orienting, pressure through palms, sensory temperature shifts, movement, and co-regulation)

Use this before hard conversations, after a stressful workday, during workouts when self-criticism spikes, or at night when your mind won’t shut off. This is not about “thinking positive.” It’s about building reps that create real emotional regulation, better relationships, and more grounded leadership as a man and father.

If you liked the previous episodes on polyvagal theory, neuroception, hierarchy, and co-regulation, this is the next step. Subscribe for nervous system tools that fit real life.

If you want deeper coaching or therapy, visit travisgoodmanlmft.com [https://travisgoodmanlmft.com/].

For more men’s mental health tools and community, check out The Men’s Collective Podcast.  [Life in Silico] by Scott Buckley – released under CC-BY 4.0. www.scottbuckley.com.au  

🎧 Listen on Spotify, Apple Podcasts, and YouTube
🌐 Learn more at menscollective.co [https://www.menscollective.co/] or travisgoodmanlmft.com [https://travisgoodmanlmft.com/]

JOIN THE COLLECTIVE:   JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/] CLICK HERE [https://www.menscollective.co/]

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INSTAGRAM:  MENSCOLLECTIVE.CO [https://www.instagram.com/menscollective.co/]

WATCH ON YOUTUBE:  WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:       
YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]
Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]
Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

3N Method: Calm Your Nervous System Fast

Struggling to settle after stress? In this episode, licensed therapist and Mind+Body coach Travis Goodman teaches three polyvagal-informed practices to reset your nervous system quickly and safely. You’ll learn how to orient to safety cues, ground through the senses, and use lengthened exhale breathing to activate the vagal brake. These simple, science-backed techniques help you move from fight/flight or shutdown back to calm connection. Perfect for busy men, dads, and leaders who need a fast, reliable way to self-regulate without white-knuckling it.

What you’ll learn:
• Polyvagal exercises to regulate your nervous system fast
• How to orient and scan your environment for safety
• 3-sense grounding to exit rumination and return to the present
• Lengthened-exhale breathing to stimulate the vagus nerve and settle your heart rate
• Why “reset first, solve second” prevents reactivity and burnout

If you want deeper coaching or therapy, visit travisgoodmanlmft.com [https://travisgoodmanlmft.com/]. For more men’s mental health tools and community, check out The Men’s Collective Podcast.

[Life in Silico] by Scott Buckley – released under CC-BY 4.0. www.scottbuckley.com.au

🎧 Listen on Spotify, Apple Podcasts, and YouTube
🌐 Learn more at menscollective.co [https://www.menscollective.co/] or travisgoodmanlmft.com [https://travisgoodmanlmft.com/]

JOIN THE COLLECTIVE:   JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/] CLICK HERE [https://www.menscollective.co/]

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INSTAGRAM:  MENSCOLLECTIVE.CO [https://www.instagram.com/menscollective.co/]

WATCH ON YOUTUBE:  WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:      
YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]
Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]
Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

Reset Your Nervous System Fast: 3 Polyvagal Exercises

What if your body—not your mind—was deciding how safe, calm, or stressed you feel?

In this episode of The Men’s Collective Podcast, therapist and Mind-Body Coach Travis Goodman, LMFT, breaks down the three organizing principles of Polyvagal Theory—a science-backed model by Dr. Stephen Porges that explains how your nervous system runs your daily life.

You’ll learn how to recognize your body’s automatic states—ventral (safe and connected), sympathetic (mobilized and stressed), and dorsal (shutdown and numb)—and how to move toward regulation, calm, and connection.

In this episode:

 * What Hierarchy teaches us about emotional states and the “autonomic ladder”
 * How Neuroception constantly scans for safety or threat without you realizing it
 * Why Co-Regulation (connection) is the secret to true calm and healing
 * A real-life example of how reaching out to safe relationships resets your nervous system
 * Practical ways to notice, name, and navigate your state

If you’ve ever wondered why you can’t just “think” your way out of stress, this episode will help you finally understand the biology of safety—and how to work with it.

🎧 Listen on Spotify, Apple Podcasts, and YouTube
🌐 Learn more at menscollective.co [https://www.menscollective.co/] or travisgoodmanlmft.com [https://travisgoodmanlmft.com/]

JOIN THE COLLECTIVE:   JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/] CLICK HERE [https://www.menscollective.co/]

JOIN THE MAILING LIST & GET INVOLVED!   CLICK HERE: MAILING LIST [https://sendfox.com/integratedmanproject]

INSTAGRAM:  MENSCOLLECTIVE.CO [https://www.instagram.com/menscollective.co/]

WATCH ON YOUTUBE:  WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:     
YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]
Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]
Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

Why You Feel Unsafe (and Don’t Know Why) | Understanding Polyvagal Theory

Feeling anxious, tense, or shut down for no reason?In this episode of The Men’s Collective Podcast, therapist and Mind + Body coach Travis Goodman, LMFT breaks down Polyvagal Theory in simple, practical language so you can finally understand your stress responses — and stop fighting your own body.

Developed by Dr. Stephen Porges, Polyvagal Theory explains how your nervous system constantly scans for cues of safety or threat and shifts between three primary states:

 * Ventral Vagal: calm, connected, grounded
 * Sympathetic: fight / flight / mobilized energy
 * Dorsal Vagal: shutdown, numbness, disconnection

Travis explores how these automatic shifts shape your mood, focus, relationships, and resilience — and why men often mistake these states for weakness, anger, or burnout instead of recognizing them as survival responses.

You’ll learn: ✅ What Polyvagal Theory is — in real-world terms ✅ How to identify your current nervous-system state ✅ Why awareness is the first step toward regulation ✅ How to work with your body, not against it ✅ A simple reflection practice to regain calm & connection

This episode is for men who want to feel more grounded, adaptable, and emotionally aware, and for anyone curious about the link between nervous system health and mental health.

🎧 Subscribe for weekly insights on men’s mental health, resilience, and purpose at menscollective.co [https://www.menscollective.co/]

JOIN THE COLLECTIVE:   JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/] CLICK HERE [https://www.menscollective.co/]

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WATCH ON YOUTUBE:  WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:    
YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]  
Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]  
Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

The #1 Reason You Can’t Relax: Polyvagal Theory Made Simple

Are you “hitting the gym for mental release”… but still feel stuck, stressed, and disconnected at home? In this episode, Travis Goodman and Marcus Filly (Functional Bodybuilding) break down purpose-driven training—how to stop using workouts as an escape and start building real strength, confidence, energy, and presence that carry into fatherhood, marriage, and leadership.

We dig into:

 * The provider trap: why high-achieving men sacrifice health, then run on fumes
 * Functional Bodybuilding and training with intention (not box-checking)
 * How to turn fitness into a portal for purpose, not avoidance
 * From dad bod to durable confidence—without dropping balls at work or home
 * The power of male community & accountability (and why going solo fails)
 * Practical fixes: effort, focus, recovery, and habit design that actually stick

If you’re a man, dad, or leader who “has it together” on paper but feels adrift or depleted, this conversation is your blueprint to train smarter, live fuller, and show up stronger—for yourself and the people who matter.

🎙️ Guest: Marcus Filly — Founder of Functional Bodybuilding
📲 Programs & coaching: search “Functional Bodybuilding Marcus Filly”
👥 Men’s work & cohorts: menscollective.co [https://www.menscollective.co/]

🎧 Listen now on Spotify, Apple, & YouTube or visit menscollective.co [https://www.menscollective.co/] to go deeper.

JOIN THE COLLECTIVE:  
JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/] CLICK HERE [https://www.menscollective.co/]

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CLICK HERE: MAILING LIST [https://sendfox.com/integratedmanproject]

INSTAGRAM:
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WATCH ON YOUTUBE:
WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:  
YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]
Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]
Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

The Provider Trap: Why Your Workouts Aren’t Working with Marcus Filly

In this episode of The Men’s Collective Podcast, we unpack the difference between being vs. doing—and why most men are praised for achievement, performance, and success instead of who they truly are. Travis explores how this performance-based identity can lead to shame, loneliness, and disconnection, and shares research (including Brene Brown) plus real coaching insights to show why affirming character and core values builds stronger confidence and connection.  

What You’ll Learn:
- Being vs. Doing: Why most men are praised for achievements instead of character
- Performance-Based Identity: How tying self-worth to success leads to shame, loneliness, and burnout
- Masculinity & Mental Health: Research on traditional masculinity norms and their impact on connection
- Affirmations That Matter: Why affirming compassion, resilience, and courage builds lasting confidence
- Practical Challenge: Write & share three affirmations about who you are—and three for people you love
- Real-Life Stories & Research: Insights from Brene Brown, Therese Norden, and coaching work with men  

Challenge for the Week: Write three affirmations you’d love someone to say about your character—and share three affirmations with people close to you. Notice how it shifts your connection.

🎧 Listen now on Spotify, Apple, & YouTube or visit menscollective.co [https://www.menscollective.co/] to go deeper.

JOIN THE COLLECTIVE:
JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/] CLICK HERE [https://www.menscollective.co/]

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CLICK HERE: MAILING LIST [https://sendfox.com/integratedmanproject]

INSTAGRAM:
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WATCH ON YOUTUBE: WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:
YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]
Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]
Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

Being vs Doing: Why Men Need Affirmation for Who They Are

In this episode of The Men’s Collective Podcast, Travis Goodman, LMFT, sits down with Dr. Brendan Hartman to explore the unspoken rules of masculinity that shape men’s lives—and how to finally break free.

From peer group pressure to self-policing behaviors, Brendan reveals how many men unknowingly stay trapped in invisible “cages” of outdated masculine norms, limiting emotional expression, vulnerability, and authentic confidence. Together, Travis and Brendan unpack:

 * Why peer groups influence masculinity more than fathers or media
 * How self-policing keeps men stuck in silence, shame, and isolation
 * The contradictions men feel between their true self and the version society expects
 * Why emotional vulnerability is actually a strength, not a weakness
 * Practical steps to redefine masculinity, open the “cage door,” and live with more authenticity

This episode challenges outdated scripts of what it means to “be a man” and invites you to consider: Where in your life are you silently policing yourself? What would it look like to show up as your true self instead?

If you’ve ever felt stuck, disconnected, or trapped by expectations—you’re not alone. Join the conversation and take the first step toward authentic masculinity, purpose, and connection.

🎧 Listen now on Spotify, Apple, & YouTube or visit menscollective.co [https://www.menscollective.co/] to go deeper.

JOIN THE COLLECTIVE:
JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/] CLICK HERE [https://www.menscollective.co/]

JOIN THE MAILING LIST & GET INVOLVED!
CLICK HERE: MAILING LIST [https://sendfox.com/integratedmanproject]

INSTAGRAM: MENSCOLLECTIVE.CO [https://www.instagram.com/menscollective.co/]WATCH ON YOUTUBE: WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:
YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

The #1 Force Shaping Masculinity (It’s Not What You Think)

In this special in-person episode, Travis Goodman and Pierre Azzam sit down for a raw, honest conversation about purpose—what it really means, why it’s so easy to feel disconnected from it, and how community plays a crucial role in helping men discover it.

Together, they explore why so many men struggle to find clarity around purpose in today’s world—and how trying to do it alone often leads to burnout, confusion, or isolation. Drawing from Viktor Frankl’s Man’s Search for Meaning and their own work with men, Travis and Pierre emphasize that purpose isn’t just a personal quest—it’s relational. Real meaning is forged in connection, service, and shared values.

You’ll also hear a breakdown of the 5 Ps of Purpose—a practical framework we use in The Men’s Collective to help men move from abstract goals to grounded daily action.

Key takeaways:

 * Why clarity of purpose often requires community, not just introspection
 * How ego and isolation get in the way of meaningful progress
 * What the 5 Ps of Purpose are and how they guide men toward real momentum


Where are you searching for purpose alone—and what might open up if you invited another man into the conversation?



🎧 Listen now on Spotify, Apple, & YouTube or visit menscollective.co [https://www.menscollective.co/] to go deeper.

JOIN THE COLLECTIVE:

JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/]
CLICK HERE [https://www.menscollective.co/]

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CLICK HERE: MAILING LIST [https://sendfox.com/integratedmanproject]

INSTAGRAM: MENSCOLLECTIVE.CO [https://www.instagram.com/menscollective.co/]

WATCH ON YOUTUBE:

WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:

YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]

Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]

Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

Connect and Support Pierre:

Instagram: Braver.Man [https://www.instagram.com/braver.man/]

Web: BraverManCoaching.com [https://bravermancoaching.com/]

Finding Purpose As Men: Why Community Matters More Than Ever

This week, Travis and Pierre sit down with Jon, author of Punishment-Free Parenting, to explore what it means to lead with empathy—not control—as a father, partner, and man.

Jon shares honest stories from his own fatherhood journey and dives into how neuroscience, curiosity, and compassion can help men raise resilient kids without shame or punishment. Together, they challenge outdated models of masculinity and offer practical tools for parenting and personal growth.

Key Highlights:

 * How your experience as a son shapes how you show up as a father
 * Why punishment fails—and what real connection looks like instead
 * The power of curiosity and modeling over control or fear

Challenge:
Reflect on one lesson from your upbringing you want to break—or carry forward. Where can you lead with curiosity instead of control?

📖 Book Giveaway: Leave a review & send a screenshot to info@menscollective.co to enter.

This episode isn’t just for dads. It’s for any man ready to rewrite the story—and raise the next generation with strength and heart.

🎧 Listen now on Spotify, Apple, & YouTube or visit menscollective.co [https://www.menscollective.co/] to go deeper.

JOIN THE COLLECTIVE:

JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/]
CLICK HERE [https://www.menscollective.co/]

JOIN THE MAILING LIST & GET INVOLVED!

CLICK HERE: MAILING LIST [https://sendfox.com/integratedmanproject]

INSTAGRAM: MENSCOLLECTIVE.CO [https://www.instagram.com/menscollective.co/]

WATCH ON YOUTUBE:

WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:

YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]

Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]

Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

Connect and Support Pierre:

Instagram: Braver.Man [https://www.instagram.com/braver.man/]

Web: BraverManCoaching.com [https://bravermancoaching.com/]

Why Punishment-Free Parenting Works: Father's Day Special (with Jon Fogel of Whole Parent)

Why is asking for help so hard for men?
In this episode, Travis Goodman and co-founder Pierre Azzam unpack the real reasons men hesitate to seek support—fear of judgment, shame, not wanting to be a burden—and how these beliefs keep men stuck and disconnected.

They explore what real support looks like (hint: it’s not just giving advice), how to build trust in male relationships, and why presence—not fixing—is often the most powerful thing you can offer or receive.

Key Takeaways:
Why support doesn’t equal weakness
The myth of being a burden
How to ask for what you actually need
Practical ways to create safe, connected brotherhood

Challenge:
What kind of support do you actually want—advice, witnessing, or presence?
Take the risk this week: name it and share it with someone you trust.

🎧 Listen now on Spotify, Apple, & YouTube or visit menscollective.co [https://www.menscollective.co/] to go deeper.

JOIN THE COLLECTIVE:

JOIN THE MEN'S COLLECTIVE: [https://www.menscollective.co/]
CLICK HERE [https://www.menscollective.co/]

JOIN THE MAILING LIST & GET INVOLVED!

CLICK HERE: MAILING LIST [https://sendfox.com/integratedmanproject]

INSTAGRAM: MENSCOLLECTIVE.CO [https://www.instagram.com/menscollective.co/]

WATCH ON YOUTUBE:

WATCH HERE [https://youtube.com/playlist?list=PLZl0MZxvhTur__jbhXaDrhaYiETYL2_rq&si=yK3kD7N9PJHvxvHQ]

Connect and Support Travis:

YouTube: Travis Goodman [https://www.youtube.com/channel/UCuH2pTZa5qen7DTeLhsDm6A]

Instagram: @travis.goodman.lmft [https://www.instagram.com/travis.goodman.lmft/]

Web: TravisGoodmanLMFT.com [https://www.travisgoodmanlmft.com/]

Connect and Support Pierre:

Instagram: Braver.Man [https://www.instagram.com/braver.man/]

Web: BraverManCoaching.com [https://bravermancoaching.com/]



Why Men Struggle to Ask for Help: Breaking the Support Barrier

The Men’s Collective Podcast explores what it means to live as a grounded, purpose-driven, emotionally aware man in today’s world. Hosted by Travis Goodman, LMFT—Licensed Marriage & Family Therapist and Mind+Body Coach.  Each episode dives into the real work of becoming a man who is calm under pressure, connected in relationships, and clear on purpose.

Through honest conversations, neuroscience-backed practices, and stories from men doing the work, you’ll learn how to regulate your nervous system, lead with authenticity, and build strength that’s both grounded and compassionate.

Whether you’re a high-performing dad, a man in transition, or simply ready to live with more meaning, The Men’s Collective is your space to reconnect to yourself, your purpose, and your people.

Where purpose meets practice. Where men learn to feel, lead, and live fully.

JOIN THE COLLECTIVE [https://www.menscollective.co/] - CLICK HERE [https://www.menscollective.co/]

JOIN THE MAILING LIST [https://sendfox.com/integratedmanproject]  -   CLICK HERE [https://sendfox.com/integratedmanproject]

YOUTUBE:  CLICK HERE [https://www.youtube.com/travisgoodman]

WEB: MENSCOLLECTIVE.CO [https://www.menscollective.co/]

INSTAGRAM: MENSCOLLECTIVE.CO [https://www.instagram.com/menscollective.co/]

Travis Goodman, LMFT

Shows