The Fio Bros Podcast

In this episode, we beat the winter blues by doing the one thing most people avoid when it’s cold. You’ll learn why getting outside is the fastest way to lift your mood, clear your head, and feel human again. From seasonal depression in dark winters, to walking past frozen lakes and bare trees, to Wayne Dyer’s “nature is therapy” line, the big takeaway is simple: fresh air is free medicine — so use it.⏰ TIMESTAMPS00:00 Why winter messes with your head01:30 Living life in boxes03:00 Seasonal depression & cold weather05:10 Nature is therapy07:10 Get outside even when it’s freezing08:40 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we fix the lonely, disconnected feeling that shows up even when life looks fine by reconnecting to something bigger than you. You’ll learn how faith, in any form, calms anxiety, builds resilience, and gives your mind a place to rest. From feeling angry at God, to Harvard research on transcendence, to the simple phrase “all will be well,” the big takeaway is clear: believing in something beyond your ego is a real advantage in life.⏰ TIMESTAMPS00:00 Feeling disconnected even when surrounded by people01:30 Angry at God and feeling entitled03:30 What “faith” really means (transcendence)05:40 Why connection matters more than success07:20 Faith, anxiety, and resilience09:10 How to practice faith daily10:20 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we stop anger from wrecking your relationships by learning how to pause before you react. You’ll learn why your brain only needs 90 seconds to cool down and how writing instead of sending can save you from regret. From a late-night angry text, to Abraham Lincoln’s unsent letters, to the 92-second rule backed by brain science, the big takeaway is simple: feel it, write it, wait, then respond.⏰ TIMESTAMPS00:00 The text message that triggered everything01:40 The hot letter you almost send03:10 Why Lincoln never sent his angry letters05:10 The 92-second rule explained08:40 Write it, wait, then respond (daily call to action)🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support us on our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we stop stress from hijacking your brain by lowering cortisol before it wrecks your day. You’ll learn how five quiet minutes can restore focus, mood, and clear thinking fast. From hairspray in the eye and highway meltdowns, to feeding a newborn without screens, to sitting alone with no noise at all, the big takeaway is simple: calm your nervous system first, and everything else starts working again.⏰ TIMESTAMPS00:00 A brutal stressed-out morning01:15 What cortisol does to your brain03:05 Why five minutes changes everything05:00 Feeding the baby & one-task focus06:40 Tunnel vision, race brain & lost keys08:00 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support us on our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we show how your emotional state quietly controls every room you walk into—and how a simple pause before entering can change everything. You’ll learn why calm is contagious, how co-regulation actually works, and how to reset your nervous system before reacting. From soothing a screaming baby, to handling a panicked dog at 2AM, to using the late-night DJ voice in tense moments—the big takeaway is clear: regulate first, then respond.⏰ TIMESTAMPS0:00 The night everything went sideways1:30 Calm vs chaos (the baby story)3:10 The dog crate lesson & late-night DJ voice5:40 Co-regulation, mirror neurons & why calm spreads8:10 The Door Rule (practical reset)🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros📖 RESOURCES MENTIONEDNever Split the Difference — Chris VossAmazon: https://urlgeni.us/amzn/NeverSplit

In this episode, we stop cravings from running your life by riding them instead of fighting them. You’ll learn how the 20-minute rule uses urge surfing and brain science to make bad habits lose their grip. From nicotine addiction, to late-night cereal, to stress eating and scrolling, the big takeaway is simple: urges always peak and fade, and every time you wait, your brain gets stronger.⏰ TIMESTAMPS00:00 What urge surfing really is01:10 Why cravings only last about 20 minutes02:20 Nicotine, cereal & food cravings04:10 The “purposeful pause” explained05:40 Newborn stress & why knowing an end helps07:10 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we reframe pain as training when life feels unfair and heavy. You’ll learn how discomfort builds strength instead of breaking you. From Abebe Bikila winning an Olympic marathon barefoot, to getting dumped and learning to love yourself, to losing money and building discipline, the big takeaway is simple: what hurts now is what makes you unstoppable later.⏰ TIMESTAMPS00:00 The barefoot marathon story01:05 Why discomfort becomes your advantage03:10 Getting dumped & learning self-love04:40 Losing money & killing greed06:00 Rejection, faith & the trainer mindset07:00 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we break down why keeping all your options open is what’s actually making you anxious and stuck. You’ll learn how commitment frees your brain, saves energy, and creates clarity in work, love, and daily life. From the Harvard photo experiment, to Buridan’s donkey, to choosing a gym, a business, or even a partner, the big takeaway is simple: decide, commit, and your mind will finally relax.⏰ TIMESTAMPS00:00 The Harvard photo experiment that proves it01:10 Why more options feel good but hurt later02:40 Analysis paralysis & the open-tab brain03:50 Buridan’s donkey story05:10 Relationships, careers & commitment07:20 How to know when you have enough info08:40 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we stop trying to fix everything at once by finding the one habit that fixes everything else. You’ll learn how a single keystone habit can trigger a success spiral in your energy, focus, and discipline. From waking up at the same time every day, to family dinners, to morning workouts that change what you eat and how you think, the big takeaway is simple: pick one habit that makes all the others easier.⏰ TIMESTAMPS00:00 Why goals fail without daily habits01:12 What a keystone habit really is02:05 Why waking up on time changes everything03:55 The “success spiral” in action06:20 Circadian rhythm & social jet lag08:10 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support us on our creator journey:https://www.patreon.com/FioBros📖 RESOURCES MENTIONEDThe Power of Habit — Charles Duhigg📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we stop spinning our wheels by using leverage instead of raw willpower. You’ll learn how to pick the one goal that makes everything else easier and how to lock it in with money, social pressure, and smart bets. From weight-loss stakes with a rival team, to public accountability, to choosing your “big rock” for 2026, the big takeaway is simple: when you add the right leverage, progress becomes automatic.⏰ TIMESTAMPS00:00 Why most goals fail without leverage01:18 Using AI to find your highest-leverage goal04:02 The $1,000-per-pound bet that forces follow-through06:42 The three types of leverage that change everything10:05 Daily call to action & setting your “big rock”🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support us on our creator journey:https://www.patreon.com/FioBros📖 RESOURCES MENTIONEDNever Split the Difference — Chris Vosshttps://urlgeni.us/amzn/NeverSplittheDifferenceFioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we break down why wanting more doesn’t always mean wanting better. You’ll learn how the “desire virus” spreads—how we copy goals, timelines, and lifestyles without realizing it, then wonder why we feel off. From monkeys losing their minds over toys to influencer water bottles and fake finish lines, this episode shows how mimetic desire quietly runs your life. The big takeaway? Most of what you want isn’t chosen—it’s caught. Awareness is how you take your life back.⏰ Timestamps00:00 Why desire isn’t as personal as you think01:04 The monkey experiment that explains everything02:10 What mimetic desire really means03:05 Influencers, trends, and fake wants04:14 The Vegas line experiment05:12 Who actually shapes your desires06:18 Career, money, and milestone traps07:28 How to identify your “models”08:36 The hardest question you can ask yourself09:48 A call to action before setting new goals🎙️ Podcast LinksSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 Free Meditation CourseLearn to meditate in 5 days, 100% free: https://fiobros.com/meditate📧 Free NewsletterGet TGIM, a 1-min Monday reset: https://fiobros.com🤝 Support Us on Patreonhttps://www.patreon.com/FioBros📱 Follow Us on IGhttps://instagram.com/fiobros

In this episode, we break down the “can’t wait” trap so you stop wishing your life away. You’ll learn why every phase just trades one kind of hard for another—and how waiting for the future quietly steals the present. From newborn nights to business growing pains to relationships, we show how this mindset sneaks into everyday life. The big takeaway? There is no future moment that saves you. All you ever get is today, and learning to live it one day at a time changes everything.⏰ Timestamps00:00 The “can’t wait” mindset explained00:42 Newborn life and wishing away the hard01:54 Why every phase trades one hard for another03:10 Business, relationships, and false finish lines04:26 One day at a time as the antidote05:12 The question that reveals what you’re avoiding🎙️ Podcast LinksSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 Free Meditation CourseLearn to meditate in 5 days, 100% free: https://fiobros.com/meditate📧 Free NewsletterGet TGIM, a 1-min Monday reset: https://fiobros.com🤝 Support Us on Patreonhttps://www.patreon.com/FioBros📱 Follow Us on IGhttps://instagram.com/fiobros

In this episode, we show how your brain decides if life feels good or bad using just two moments. You’ll learn how the peak-end rule shapes your memories, moods, and even how you judge an entire year. From painful medical studies and movie endings, to vacation planning, daily routines, and how Mike remembers 2025 because of Baby Alessia, the big takeaway is simple: design better peaks and endings if you want a better life.⏰ TIMESTAMPS00:00 Why your memory lies about how things really felt01:40 The colonoscopy study that changed psychology03:10 Movies, Game of Thrones & the Peak-End Rule05:30 How to design better days and vacations08:00 Peak moments, New Year reflection & daily call to action🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we show how to stop guessing what to fix in your life and instantly see it with one simple question. You’ll learn how blending your health, money, and relationships into one honest score reveals your real top priority. From rating your life like a smoothie, to discovering what’s blocking your “10,” to using it as a dinner-party mindset trick, the big takeaway is clear: clarity comes when you measure the whole, not the parts.⏰ TIMESTAMPS00:00 The millionaire who inspired the exercise01:45 What the Blender Exercise is03:00 Rating your life in one number04:10 Finding what’s blocking your “10”05:40 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we zoom out when daily stress makes life feel small. You’ll learn how seeing the bigger picture brings back calm, gratitude, and motivation fast. From driving a dream Tesla after years of grind, to becoming a new parent, to finally hitting lifelong goals like The Amazing Race, the takeaway is simple: when you pull back from today’s chaos, you see how far you’ve really come — and that changes everything.⏰ TIMESTAMPS00:00 Why life feels overwhelming up close01:18 The Tesla moment that sparked the zoom-out03:00 Front-row movie theater analogy06:05 Why you underestimate your progress09:30 Reverse bucket list & daily call to action🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we learn how to stop being hijacked by our emotions and start working with them using simple, practical language. You’ll learn why saying “a part of me feels…” creates instant space from anxiety, stress, and self-judgment. From emotional vocabulary and self-distancing, to optimism, relationships, and not “settling down” but settling up, this episode shows how the words you use decide how you feel — and how you live.⏰ TIMESTAMPS0:00 Why emotions feel so overwhelming1:12 “A part of me feels…” — the language shift that changes everything4:50 Self-distancing & emotional control9:05 How Case rebuilt his life after corporate burnout14:10 Relationships, optimism & settling up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📖 RESOURCES MENTIONEDThe Opposite of Settling — Case Kenny(Available free on Spotify Premium in the U.S.)📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we show how to stop reacting like everything is personal and broken, and start responding like an optimist on purpose. You’ll learn how optimism is built through identity, not blind hope, and why your default thoughts decide how your day goes. From a chaotic podcast setup, to brain science on pessimism vs optimism, to simple catchphrases that rewire your reactions—the big takeaway is this: choose the identity, and your brain will follow.⏰ TIMESTAMPS0:00 When everything goes wrong (and the perfect response)1:45 What the “optimist identity” actually means3:20 Pessimist vs optimist thinking (brain science)6:00 Rational optimism explained9:30 Pick your catchphrase (daily call to action & wrap-up)🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONIf you find our content helpful & want to support our creator journey:https://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we strip life down to what matters when everything else falls away—and how to live from that truth now. You’ll learn why love isn’t a feeling but a daily practice, and how kindness becomes love in action. From 9/11 final phone calls, to a chalkboard message that changed a day, to a gift that said “you didn’t have to do that,” this episode lands on one takeaway: love is the only thing you take with you—so practice it today.⏰ TIMESTAMPS0:00 A Christmas gift & the final truth1:20 What “we are one” actually means3:00 9/11 phone calls & what matters at the end5:00 Kindness = love in action7:20 “You didn’t have to do that” moments10:30 A simple way to practice love today12:30 Daily call to action & wrap-up🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free:https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERSign up for a TGIM, a free 1-min email to kick the week’s ass:https://fiobros.com🤝 SUPPORT US ON PATREONSupport our creator journey:https://www.patreon.com/FioBros❤️ SPREAD KINDNESS — BLANKETS OF HOPEDonate a blanket and a handwritten note to someone experiencing homelessness:https://blanketsofhope.com📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we break down why your brain isn’t broken—it’s just been trained the wrong way. You’ll learn how neuroplasticity lets you rewire negative thought loops and build a calmer, stronger mind over time. From the wild true story of Phineas Gage to the snow-path analogy to daily gratitude reps, this episode shows how repetition shapes who you become. The big takeaway? Your brain is moldable, and what you repeat is what you become.⏰ TIMESTAMPS00:00 A Christmas story that sounds impossible01:14 The iron rod accident that changed neuroscience02:32 What neuroplasticity really means03:58 Why your brain follows the same negative paths05:24 How to build new mental pathways07:02 Why gratitude is the ultimate mental rep08:38 A real-time gratitude exercise🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free: https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERGet TGIM, a 1-min Monday reset: https://fiobros.com🤝 SUPPORT US ON PATREONhttps://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros

In this episode, we break down the Junkyard Genius mindset so you stop blaming your situation and start using what you already have. You’ll learn why resourcefulness beats resources every time and how excuses quietly kill momentum. From the true story behind The Boy Who Harnessed the Wind to our own mental health struggles, this episode shows how playing a bad hand well can change everything. The big takeaway? You don’t need better circumstances—you need to stop folding.⏰ TIMESTAMPS00:00 The story that changes how you see excuses00:46 A boy, a windmill, and zero resources01:58 Why resourcefulness beats resources03:12 Playing a bad hand the right way04:36 How excuses keep you stuck06:02 Why struggle can become your advantage07:18 The no-complaining challenge🎙️ PODCAST LINKSSpotify: https://urlgeni.us/spotify/fiobrospodcastApple Podcasts: https://urlgeni.us/applepodcast/fiobrospodcast🧘 FREE MEDITATION COURSELearn to meditate in 5 days, 100% free: https://fiobros.com/meditate📧 GET OUR FREE NEWSLETTERGet TGIM, a 1-min Monday reset: https://fiobros.com🤝 SUPPORT US ON PATREONhttps://www.patreon.com/FioBros📱 FOLLOW US ON IGhttps://instagram.com/fiobros