The holiday season is right around the corner, and with it often comes a whirlwind of activity, expectations, and sometimes, a fair bit of stress. But worry not – we're here to help you navigate this festive period with ease and purpose. In our latest episode of The Integrated Man Project, host Travis shares 3 invaluable tips that every dad (and parent) can benefit from.

Here’s a quick rundown of what we covered:

1. Be Present, Not Perfect

The holidays are about connection, not perfection. Whether it's playing a game with your kids, sharing a laugh, or enjoying a family meal together, being present makes all the difference. Your family will remember these moments of joy and togetherness far more than they'll remember the perfect gift or a perfectly set table.

2. Stay Regulated

We know the holiday season can bring about a range of emotions and stressors. Whether it's work-related stress, family pressures, or societal expectations, the key is to remain grounded. Simple daily practices like breathwork, meditation, or a morning routine can help. When you're regulated, you set a calm and composed example for your kids and create a more harmonious environment at home.

3. Set the Tone

You have the power to set the tone for your family's holiday experience. Approach this season with a spirit of joy, gratitude, and lightheartedness. Remember, your energy and mood can influence everyone around you, particularly your children. Ask yourself daily: What tone am I setting today?

For more in-depth insights and advice, make sure to listen to the full episode. It’s packed with practical tips that you can start implementing right away.

📅 Don't Forget! We're also gearing up for our next 8-week Men's Peak Performance Cohort starting the week of January 13th. If you're interested in joining or know someone who might benefit, check out the details here. It's a fantastic opportunity to kick off the new year with purpose, meaning, and direction.

Wishing you and your family a joyful and stress-free holiday season!

Stay Integrated, Travis Goodman Host, The Integrated Man Project



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What's the Best Way to REGULATE Your Energy This Holiday Season?

Welcome to this episode of The Integrated Man Project, where we delve into a cornerstone of living a purposeful life: identifying and aligning with your core values. Today, we're exploring the bedrock that shapes your decisions, actions, and your legacy as a man.

In this week's episode, I'll be helping you examine your core values and priorities. These are not just ideals but your inner compass guiding you through life’s trials and triumphs. We’ll explore why defining these values is critical, how to identify them, and the tangible benefits of living in alignment with them.

Show Key Points and Highlights:

 1. Understanding Misalignment:
    I discuss how living out of sync with your values can lead to feelings of directionlessness, hopelessness, and burnout. Recognizing these emotional cues is the first step towards realignment.
 2. Identifying Core Values:
    We walk through an exercise of whittling down a broad list of values to your top ten, then further narrowing them down to your core five. Questions like "What am I willing to sacrifice comfort for?" help refine these choices.
 3. Actionable Steps:
    Once your core values are identified, it's crucial to integrate them into daily life. This involves setting clear, manageable action steps for each value, ensuring practical and continuous application.

Where are you currently out of sync with your values, and what’s causing the disconnect? This week, I challenge you to identify one core value you want to realign with—and create three actionable steps you can take to honor that value in your daily life. 

Share your journey and insights by emailing me at integratedmanproject@gmail.com or on our social media channels.

Start your journey today. Reclaim your purpose. Reignite your life.

Until next week, stay integrated.

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Unlocking Your True Potential: How to Identify Your Core Values

Welcome to this week's episode of The Integrated Man Project! After a brief hiatus, I am back with exciting updates and an engaging discussion addressing the often-overlooked topic of mental load carried by men. 

In today's episode, we will explore the mental and emotional responsibilities that fathers and husbands navigate daily, drawing parallels to the well-documented mental load often shouldered by mothers. We delve into the invisible burden of tracking, planning, and managing family and household tasks and highlights the importance of compassion, curiosity, and active engagement in sharing these duties. 

Show Keypoints and Highlights:

 1. Announcement of Changes: Starting January 2025, Travis will be opening two more days in his therapy and coaching practice. This means more opportunities for one-on-one sessions and men's groups.
 2. Shift in Podcast Format: Travis plans to incorporate more bite-sized, 10-15 minute episodes focusing on personal experiences, professional insights, and common themes from his practice. Interviews will still happen but less frequently.
 3. Understanding the Mental Load: Travis delves into the invisible mental load carried by men, offering a nuanced view that emphasizes teamwork, compassion, and a shared responsibility between partners. He encourages men to get more involved in the emotional and logistical aspects of family life.

Challenge Question:

How can you start a conversation with your partner this week about the invisible mental load they are carrying, and what can you do to actively share that burden?

That's it for this week's episode. I'm really looking forward to hearing your thoughts and experiences on this crucial topic. Don't forget to subscribe and join the mailing list for updates on all the exciting changes coming up. Until next time, take care and step up for your family.



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Men & Emotional Labor: Balancing Work, Family, and Self

📅 Upcoming Event: 🚀 Announcing the eight-week men's cohort starting on October 28th, hosted by Travis and Pierre @braver.man [https://www.instagram.com/braver.man]. If you're feeling stuck, overwhelmed, or in need of community, this group is for you! 💬 Connect with like-minded men, learn stress management, and build meaningful relationships. Join the journey to becoming an integrated man.

JOIN THE COHORT HERE! [https://braverman.mykajabi.com/store]

🎂 Episode Title: So This Is 40 🎂

Join us in this special episode where our host, Travis Goodman (@integratedmanproject [https://www.instagram.com/integratedmanproject/]), reflects on turning 40 and shares his incredible, deeply personal journey. Joined by his buddy Sam Powers (@swamipowers [https://www.instagram.com/swamipowers]), this episode dives into the challenges, growth, and wisdom that come with reaching this milestone.

✨ Highlights:

 * 🌟 Travis's therapy journey from his early 20s, exploring emotions like anger, sadness, grief, and feelings of inadequacy.
 * 🧘‍♂️ The importance of stillness and self-reflection in modern life.
 * 💪 Balancing parenthood and self-care, with humorous stories about early-rising kids and sleepless nights.
 * 🎸 Bonding over music, from nostalgic albums to live concerts.
 * 📚 Book recommendations to guide you through life's meaningful moments.

🔍 Important Themes:

 * Authentic Relationships:Building deeper connections over societal metrics of success.
 * Personal Growth:Embracing therapy, self-awareness, and continuous improvement.
 * Life Transitions:The importance of adaptability and achieving personal fulfillment, regardless of age.

We'd love to hear your thoughts! Drop an email to integratedmanproject@gmail.com share your own experiences with turning 40. 

#Podcast #MentalHealth #Turning40 #SelfCare #PersonalGrowth #TheIntegratedManProject #MenSupportingMen #TherapyJourney #LifeReflections #PodcastLive #MusicAndMemories #FamilyFirst #Adulting

🔔 Don't forget to like, share, and subscribe for more heartfelt conversations and insights from The Integrated Man Project!

📆 Tune in and level up your journey to becoming an integrated man. 🚀

Thank you for all the support! 



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So This Is 40: Reflecting on Growth, Therapy, and Life Changes

Welcome to another insightful episode of The Integrated Man Project with your host, Travis Goodman. Today, we delve deep into the world of mental health with our special guest, Greg VanDyne, a former Green Beret medic turned mental health advocate and med-tech professional. Greg shares his profound journey of transitioning out of the military, facing the stigma around mental health, and the challenging but transformative path of seeking therapy.

In this episode, Travis and Greg discuss the fear of rejection, the importance of a supportive environment, and the emotional burdens men often carry in silence. They explore the idea of normalizing conversations about mental health from a young age, the impact of social media, and the benefits of teaching emotional intelligence. Greg also shares his experiences with different therapy modalities like EMDR and his pursuit of TMS treatment.

HIGHLIGHTS:

 1. The Struggle of Opening Up: Greg shares his personal journey from recognizing the need for help to overcoming the fear of rejection and worthlessness that initially prevented him from seeking therapy. He discusses the impact of societal pressure on men to suppress vulnerable emotions and how it affects mental health.
 2. Significance of a Supportive Environment: Both Greg and I delve into the importance of having a supportive environment, whether in therapy or personal life, and how it significantly impacts mental health and the healing process. We draw parallels between the supportive nature of a military team and the need for such support when tackling personal struggles.
 3. Finding the Right Therapist: We entertain the idea of a "speed dating app for therapists" to make it easier for individuals to find the right fit for their therapeutic needs. Greg's candid recounting of his initial disappointments and eventual success in finding a therapist who could understand and help him highlights the importance of persistence in the therapeutic journey.

Challenge Question:
How can we as a society break down the stigma surrounding men seeking help for their mental health, and what steps can we take to normalize these conversations from a young age?

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The Burden of Bravery: A Soldier’s Insight on Mental Health and Seeking Help (feat. Greg VanDyne)

Welcome back to The Integrated Man Project! In today's episode, we dive into an incredible journey of self-discovery and musical memories with our returning guest, Sam Powers. We'll revisit Sam’s exhilarating experience at a Coldplay concert, delve into the emotional depths of the Enneagram, and explore the profound impact of Mike Foster’s "7 Primal Questions." Alongside our deep discussions, expect some nostalgic music talk—from Radiohead’s groundbreaking "Kid A" to the intense live performances by Muse and Blink-182. 

We'll also uncover personal anecdotes about overcoming insecurities, living authentically, and the transformative power of being present for your loved ones. Join Travis Goodman and Sam Powers as they share heartfelt insights, celebrate the importance of appreciation, and continue their quest to unlock purpose and fulfillment. Don’t forget to stick around for exclusive updates and join our thriving community. Let's get integrated!

Key Points and Highlights:

 1. Coldplay Concert Experience: Sam Powers shared his exhilarating experience attending a Coldplay concert where they performed their early albums, "Parachutes" and "A Rush of Blood to the Head." He compared it to the raw energy of seeing U2 in their early days, emphasizing the transformative power of live music.
 2. 7 Primal Questions: Sam delved into the crucial 7 Primal Questions explored in Mike Foster's book, which deeply influence our actions and relationships. He highlighted questions like "Am I good enough?" and "Do I have a purpose?" and shared how addressing these questions has helped him guide clients toward a more authentic and fulfilling life.
 3. Music and Personal Growth: The conversation touched on the profound impact music has on personal growth and memory. Both Travis and Sam discussed their musical journeys, favorite bands, and how music serves as a powerful conduit for emotions and life experiences.

Challenge Question: Reflect on one of the primal questions we discussed today. Which question resonates with you the most, and why? How does this question influence your daily actions and relationships?

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The 7 Primal Questions: A Journey into Personal Growth (feat. Sam Powers)

Welcome back to The Integrated Man Project! I'm your host, Travis Goodman, and today we have a truly transformative episode lined up for you. We're diving deep into personal growth, healing, and the journey to reconnect with our true selves. Joining us is the incredible Sam Powers—a personal development coach, custom home builder, and dedicated father of three.

In this heartfelt conversation, Sam opens up about his struggles with shame, feelings of inadequacy, and how these led to alcohol abuse and an emotional breakdown in 2020. We'll hear about the life-changing impact of his six-day intensive therapy workshop at On Site [https://experienceonsite.com/] and his journey of rebuilding both his home and his emotional life.

Together, we'll explore the pressures of evangelical and purity culture, the challenges of codependency, and the importance of empathy, vulnerability, and intentionality in the process of healing. Sam shares profound insights from his work on "primal questions" and offers practical advice on how men can embrace their emotional healing.

HIGHLIGHTS:

 1. The Breaking Point and Redemption: Sam opens up about his emotional breakdown in June 2020, driven by shame and feelings of inadequacy, leading him to alcohol abuse. His turning point came through his wife's encouragement and attending a six-day intensive therapy workshop called On-Site. 
 2. Codependency Unraveled: Reflecting on his past, Sam discusses how he discovered his codependent tendencies and worked diligently to address them. He credits Melody Beattie's book, "Codependent No More," as a critical resource during his recovery, allowing him to break free from unhealthy patterns and find authentic ways to cope.
 3. Primal Questions and Personal Growth: Sam introduces the concept of "primal questions" – core emotional needs stemming from childhood – and how asking these questions has transformed his approach to coaching and personal development. 

What's one question you need to answer about yourself to start your journey toward emotional healing and personal growth? Reflect on this and consider what steps you can take to seek the answers you need.

So, sit back, relax, and get ready for a powerful and enlightening conversation that promises to inspire and empower you on your own journey to integration.

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From Breakdown to Breakthrough: Therapy, Codependency, and Emotional Intelligence (feat. Sam Powers)

Welcome to another powerful episode of The Integrated Man Project. Today, we're diving deep into the heart of fatherhood with our special guest, Daniel Grose. Daniel shares his transformative journey of prioritizing family over career ambitions, shedding light on the sacrifices and growth required to foster genuine connections. Joined by our host, Travis Goodman, they explore the toxic cycle of finding worth through productivity, as discussed in Brene Brown’s "Daring Greatly," and the relentless pursuit of success ingrained in our culture.

The episode takes an emotional turn as Daniel opens up about his traumatic upbringing, from his biological father's addiction and criminal activities to the struggles of his stepfather with drug addiction and bipolar disorder. These harrowing experiences shaped Daniel’s approach to marriage and fatherhood, leading him to make significant life changes to heal and prioritize his family.

HIGHLIGHTS:

1. Prioritizing Family Over Career Ambitions: In today's episode, Daniel discusses his tough decision to leave his previous business venture to focus on his family. An impactful move, emphasizing the importance of being present at home rather than succumbing to the endless pursuit of career success.

2. Unhealed Trauma and Growth: Daniel opens up about his past trauma, including his biological and stepfathers' battles with addiction, and how these experiences have shaped his approach to marriage and fatherhood. This heartfelt conversation delves into healing and growth for the betterment of future generations.

3. Practical Changes for a Balanced Life: Highlighting practical steps, Daniel shares how he made significant changes in his career, like selling part of his business and transitioning to a 40-hour workweek, to prioritize his family's well-being and manage his own self-care.

As we navigate through life's various roles, here's a reflective question for our listeners: **What practical steps can you take today to ensure you are prioritizing your family's well-being without sacrificing your mental health and self-worth?**

Join us as we uncover the importance of vulnerability, emotional intelligence, and the quest for positive change in fatherhood. This episode is a testament to the resilience of the human spirit and the enduring impact of family, love, and the courage to embrace growth.  

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Healing Through Fatherhood: Trauma, Redemption, and Prioritizing Family (feat. Daniel Grose)

Welcome to Episode 102 of The Integrated Man Project! In this episode, host Travis Goodman sits down with Cory Jenks, a pharmacist, improv comedian, author, and father of three. Together, they dive into the profound impacts of breath work, radical acceptance, and emotional regulation in parenting. Cory shares candid stories about the challenges of fatherhood, such as unmet expectations and managing stress, emphasizing the importance of humor and practical advice in parenting literature.

You'll hear about Cory's new book, “I Guess I'm a Dad Now, A Humorous Handbook for Newish Dads Who Don't Want to Suck [https://amzn.to/3LLJalP],” aimed at providing dads with relatable and amusing guidance. This episode explores the often overlooked emotional journeys of fathers, breaking negative cycles, and the crucial role of community and support networks. Whether you’re a new dad, experienced parent, or simply interested in emotional growth and self-reflection, this conversation is sure to offer valuable insights and heartfelt moments. Plus, stay tuned for an exclusive peek into our membership community designed to support your journey as an integrated man. Tune in and get ready to be informed, inspired, and entertained!

HIGHLIGHTS

1. **Breath Work and Emotional Regulation:**

Cory and I delve into the benefits of breath work in controlling emotions and the critical need to be aware of one's nervous system state. Cory shares his personal experiences of realizing the need to pause when he becomes snappy and impatient, often during stressful periods like bedtime routines or meeting deadlines.

2. **Radical Acceptance and Managing Expectations:**

We discuss the concept of radical acceptance—embracing reality without resistance. Cory provides compelling examples, such as handling the frustration of his kids getting sick and disrupting plans, and how he's learned to find joy in unexpected moments.

3. **Humor in Parenting:**

Cory emphasizes the significance of humor for dads in parenting, making the process more enjoyable and less daunting. He found that traditional parental literature was often dry, leading him to gear his own writing towards making dads laugh while providing practical advice.

How do you practice radical acceptance in your daily life, particularly when facing unexpected challenges with your kids or other responsibilities? What strategies help you manage those emotions and refocus on the positive moments?

Looking forward to your insights! See you in the episode!

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From Temper to Triumph: Breath Work and Radical Acceptance for Dads (feat. Cory Jenks)

Welcome to another enlightening episode of The Integrated Man Project! Today, we dive deep into the transformative realm of mental health with our special guest, Brad Mosell.

Brad Mosell is the CEO of Dharma Dr, a groundbreaking company based in Boise, Idaho, dedicated to making bilateral stimulation accessible to anyone, anytime, anywhere. Brad's journey through personal struggle led him to discover the therapeutic potential of EMDR and bilateral stimulation. Fueled by a passion for making healing tools available in nonclinical settings and resource-scarce areas, he developed the innovative "Tabs" device, which integrates Eastern meditation practices with Western psychological techniques.

HIGHLIGHTS:

1. **Integration and Healing:** Brad Mosell shares his insights on the pursuit of integration, as opposed to balance, and how bilateral stimulation through EMDR has been pivotal in both his personal and professional life.

2. **Dharma Dr Tabs:** Travis and Brad delve into the design and functionality of the Dharma Dr device, including its wireless, user-friendly "Tabs" and the connectivity options through its accompanying app.

3. **Accessibility and Impact:** The conversation highlights the importance of making mental health tools more accessible. Brad emphasizes the potential applications of the device for various populations, including students, first responders, and individuals with PTSD, and the effort to reduce the barriers to mental health care.

How can mental health practitioners and innovators like Brad Mosell ensure that tools for bilateral stimulation and EMDR are both accessible and effectively integrated into various nonclinical settings to reach a broader audience, especially in resource-scarce areas?

Join us as we unpack the healing power of bilateral stimulation, the compassionate design of the Dharma Dr Tabs, and the mission to make mental health tools more user-friendly and readily available. 

Plus, Brad gives listeners an exclusive discount code for their first purchase on dharmadr.com [https://dharmadr.com/travisgoodman]. Whether you're a mental health professional or someone seeking inner peace, this episode is brimming with insights and practical solutions to help you on your journey. Tune in and transform with us!



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EMDR, Bilateral Stimulation, and Mental Wellness: Introducing Dharma Dr (feat. Brad Mosell)

This podcast is driven to be an integration of holistic mental health, well-researched evidence-based education, & practical tools. The mission of the Integrated Man Project is to create a space that aims to equip men around the world with the tools, inspiration, and resources needed to be the best men they can be.

Hi, my name is Travis Goodman; I work as a Licensed Marriage and Family Therapist and Mind+Body Coach.  I look forward to journeying with you! 

Welcome!

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