Take it On

Season 4 of Take it On begins with a bang, as the boys are joined by best-selling author, world-renowned speaker, and acclaimed professor of neuroscientist, Dr. Wendy Suzuki. Dr. Suzuki shares critical insights from her new book, “Good Anxiety,” detailing how daily anxiety can be leveraged to make us more focused, resilient, and less stressed (5:55). Dr. Suzuki then describes her earlier work in exercise science, sharing her life-changing discovery about the potent effects of an exercise regimen on our mental and emotional well-being (11:25). Throughout, Dr. Suzuki shares practical strategies to incorporate in your daily lives, such as box breathing (17:33) and the minimum exercise timing needed to give your brain a bubble-bath (19:30). 

Raw. Uncut. Jonah and Reid reminisce on the year behind them full of lessons learnt from Take it On and the wonderful guests who have graced the show with their presence and knowledge. The guys banter and set goals for the next year ahead. One year. Thirty-three episodes. Jonah and Reid, Taking it On. Thank you for your support!

In Take 32, the guys are joined by Blake Bauer, international best-selling author and Qi Gong meditation master, for an extremely powerful conversation on all things self-love, finding purpose, and being the best version of yourself. Blake kicks it off with a high-level outline of his essential habits for cultivating internal happiness (1:08) and describes how his adolescent behavior shaped his decision to pursue his path towards wellness, meditation, and self-acceptance (7:47). Blake explaining several techniques for building self-love and acquiring a sense of purpose, revealing the importance of reframing our definitions of success (10:10). The guys then explore Blake’s habits in greater depth, walking through ways to dedicate more time for yourself (18:37), letting go of others’ influence on your decisions (28:00), and creating a morning meditation practice (33:00). The guys wrap up as they always do, with a great game of Take it On Trivia. 

Approaching the one year anniversary of Take it On's launch, the guys are joined by registered dietitian and certified body trust provider, Aaron Flores. Aaron details his background and how he wound up providing men and women with trust in their bodies (1:40). Aaron takes us on a dive into building better relationships with food, and analyzing diet culture (7:28). Things get dicey when Au Cheval vs Inn N Out comes into the conversation, however, whichever your pick, there's nothing wrong with going in on either burger when you learn to eat intuitively. The impact on gym bro culture comes to light (38:30) and the conversation comes to a loose conclusion with some Take it On Trivia. See y'all next time!

Take 29 features long awaited guest, Rachel Wright (psychotherapist specializing in the connection between sexual, emotional, and mental health), for one of the most insightful conversations the guys have had so far, covering a topic that most men know far too little about. Rachel describes the interactions between individuals’ mental, emotional, sexual health, and the widespread collective ignorance surrounding their connections (4:40). Rachel takes a deeper dive into the role of the brain in sexual activity, explaining how anxiety and depression impact our sex lives and orgasms (12:00). The conversation then looks at the impacts of alcohol and other drugs on sexual and emotional health, finding alternative ways for men to pursue healthier sexual and romantic relationships (19:30). Take 29 wraps up with a look at the power of dating apps, highlighting their benefits while nothing their potential for gamifying intimacy (35:40). 

Take 28 begins with a recap of Jonah and Reid’s participation at the ASK For Help Foundation’s first fundraiser, recounting their message and the event’s success. The guys then dive into their second episode of Guy Talk, focused on Acceptance. Jonah shares his experience struggling with self-acceptance during the latter part of his college years, asking Reid to impart advice on his success with embracing self-acceptance (4:00). The guys describe the myriad benefits of acceptance - empowered well-being and reductions in anxiety and depression - and share some practical tips for listeners to develop stronger acceptance with their environments and themselves (14:25). PLEASE CONSIDER DONATING TO THE ASK FOR HELP FOUNDATION HERE ( https://ask-for-help.com/donate/ ).

Jonah and Reid launch their Guy Talk Series with a discussion on “getting out of your own way,” identifying self-imposed barriers to success and solutions that will transform your approach to goals, habits, and happiness. They begin by recapping their last few months, citing key wins and opportunities for growth as they approach the summer (0:40). Then, Reid and Jonah dive into the episode’s core topic, referencing Ryan Holiday’s work on individual Ego (5:55) as a common obstacle to our ambitions and the motivation behind procrastination and self-sabotage. The guys note the importance of action preceding mood, rather than the other way around (7:10), listing tactics listeners can use to get out of their heads and start doing, such as journaling, spending 10 minutes “starting,” and tackling the hardest thing in their day first. Reid and Jonah finish the conversation by addressing a listener-submitted question about how to spend their summer time in a happy and productive way (20:45).

Take it On is BACK for the summer and Jonah and Reid have an awesome lineup in store. Their first conversation focuses on addiction, joined by world-renowned author and psychiatrist, Dr. Anna Lembke. Dr. Lembke begins the conversation with a definition of addiction and explains the crucial role that dopamine plays in the process of developing addictions (2:35), drawing on insights from her best-selling book “Dopamine Nation.” Dr. Lembke details how dopamines withdrawal influences our likelihood to not only crave our addictive behavior, but do so in continually increasing amount and frequency (3:10). The conversation pivots to common addictions facing young men and how we can identify whether we’re truly addicted or just engaging in undesirable behaviors (7:40), determining appropriate strategies for reducing our dependency on these habits or addictions, like a “dopamine fast” (12:45). Dr. Lembke explains whether there are truly “addictive” personalities before concluding the conversation with a discussion of society’s growing addiction to smartphones and other digital devices, identifying interventions we can use 

Take 25 is another episode in our Guy Talk series, with Jonah bringing on two of his closest college friends - Henry Newman and Josh Berenbaum - for a candid conversation on transitioning out of college life and entering the workforce during the pandemic. Henry and Josh share their tips and tricks for optimizing your productivity, maximizing your success early in your career, and living your happiest, best life both in and out of college. 

Take 24 is all about flexibility and focus - both physical and mental - as the guys are joined by Dean Pohlman, CEO of ManFlow Yoga. Dean walks through his Yoga journey, beginning with an accidental trip to a studio, then becoming a new aspect of his collegiate lacrosse training, to a YouTube community with millions of viewers (1:50). Dean describes the physical benefits of enhanced flexibility and mobility for improved posture and PRs on compound lifts (5:10), as well as the mental health benefits of greater stress relief, focus, and feelings of “present” (7:30). The guys then take the discussion off the mat, as Dean discusses his experience writing two books, sharing the mindfulness practices he used to avoid distraction and engage in deep work (28:50). Take 24 ends as usual, with a good ‘ol game of Take it On trivia, with some extra nuggets of wisdom on living your best life (41:00).

Take 23 begins with a brief recap of Eb’s goal setting advice, leading Reid to his next semester yet and bringing Jonah to another half marathon in Brooklyn (1:10). The guys are joined by Joy Pehlke, health and wellness coach and adjunct lecturer at the University of Michigan, for an important conversation on college students’ mental health and how to become a better listener. Joy describes her work focused on the way students impact each other’s emotional and mental resilience (3:35), addressing systemic barriers and harmful stigmas affecting students (8:00) and investigating the stressors of success and fear of failure. The conversation pivots to the impacts of binge drinking culture on young men and the social anxiety likely influencing its behavior (25:00). Joy concludes with powerful advice on how to become a better, empathetic listener when somebody comes to you for comfort (36:10).

Take it On is BACK with Take 22, our fittingly first episode of 2022. Jonah and Reid kick it off with a discussion of their 2022 resolutions, ranging from fitness, meditation, and mindsets (1:30). The guys are joined by the Fitness Director of Men’s Health Magazine, Ebenezer Samuel, tracing Eb’s non-traditional path from accounting, to journalism, to trainer and fitness professional (6:00). Eb describes how his childhood goal of becoming a superhero - and looking the part - influenced his drive in the gym, and how that discipline can spill over to one’s ability to live a successful, mentally healthy life (15:50). Eb then reveals basic strategies for those looking to begin their fitness journeys (23:45), also sharing essential exercises and movement patterns for experienced lifters to incorporate in their routines (30:25). The guys end with a back and forth bromance about the gym, video games, and life (45:23).

In Take 21, the boys are joined by Martin Henson, founder and executive director of the BMEN Foundation, a non-profit that seeks to build stronger support systems for black men and increase mental health advocacy for underserved black populations. Martin details his background (0:30) and his motivation for building the BMEN foundation, seeking to use his psychology and counseling background to break the stigmas surrounding the mental health of black men (4:40). Martin explains how racist dynamics, such as historical dehumanization and tropes of pain tolerance, complicate the provision of mental health services for the black population (11:30), highlighting the importance of BMEN’s focus on providing channels for conversation, community, and empathy to better support black men (16:10). Take 21 concludes with a broader discussion on strategies our predominately white audience can use to become better anti-racist advocates (20:45), and a round of Take it On Trivia.

In Take 20, Jonah’s stressful workday is turned around when the guys are joined by Julian Sarafian, Havard Law graduate, CEO of Nest Mode and a mental health champion across TikTok and Instagram (10:30). Julian shares how Covid uncovered his disillusionment with his dreamed law career in corporate America, prompting a deeper reflection on the high-burn and intensely stressful path prescribed to most high performers in society (18:41). Julian details his decision to investigate the roots of his anxiety and leave his role at a prestigious law firm in favor of pursuing mental health advocacy and a more meaningful life (22:10). The guys discuss the ways society and social media structure harmful stereotypes that distract from achieving one’s purpose (32:10), exploring strategies and behaviors that can foster a more positive relationships to our work, friends, and self.

Jonah and Reid begin Take 19 with a little back and forth on their respective Decembers, briefing each other on Finals Season and Corporate Holiday Party Season (0:45). The Boys are joined by Mac Realo, a certified meditation leader, incredibly talented artist, men’s mental health advocate, and an unbelievable friend. Mac walks the audience through his mindfulness journey over the last 6 years, highlighting his experiences confronting anxiety and depression (5:00) and tracing the way masculinity influences his mental health (7:25). Then, Mac explores his relationship with art and his painting practice, illuminating the therapeutic nature that this outlet has had in his dealings with traditional stigmas surrounding masculinity and “being a man”. The conversation then pivots to Mac’s meditation practice, as he dives into the inspiration for his practice and the strength he finds in being able to separate his emotions from his identity (17:12). The Boys finish their conversation with some joy, inspiration, and good ‘ol Take it On Trivia (36:22), patent pending…

Take 18 begins with a bang, with Reid and Jonah diving into their post-Thanksgiving transitions back to college and the workplace, respectively, and highlighting how the holiday season has affected their mental health. The boys are joined by Michael Sikand, the CEO and founder of Our Future, the business media platform for young people. Michael walks the audience through his journey creating Our Future, transforming a podcast pet project during COVID into a global media platform with 100K+ followers. Sharing insights from his C-Suite executive guests, Michael divulges essential habits and behaviors that can boost professional performance and mental health. The conversation pivots to strategies for engaging with social media, teasing out the differences between positive and negative content, and ways to develop a healthy relationship with your phone and digital entertainment. Michael shares aspects of his daily routine that keep him motivated, driven, and balanced as he balances running OurFuture with finishing his senior year of college, concluding with a classic game of Take it On trivia.

Four months into their Take it On journey, Jonah and Reid are finally back in the studio together. The guys reflect on Take it On thus far. They look back on their individual progress and experience considering confronting and correcting the myriad of mental health and wellness challenges they’ve encountered. Jonah analyzes his approach to combatting anxiety over the past year, drawing on several lessons learned from earlier episodes such as Take 2 with Nick Hardy, Take 4 with Isaiah Page, Take 5 Scott Simon, and Take 14 with Rabbi Yitz. Reid reflects on his goal setting and the progress he has made through his sophomore year in the gym, classroom, and in his social environment. Reid and Jonah then synthesize other takeaways from Take it On such as redefining FOMO, exploring the power of clean eating, and routine setting. They start to wrap up with a powerful conversation on resilience. To finish off Take it On Thanksgiving the guys discuss what they’re thankful for and Noah Jacobs joins the show for a game of Take it On Trivia.

Take 16 is dedicated to America’s soldiers, past and present, as we’re joined by active service member and childhood friend, Andrew Geffen. Andrew shares his path to joining the United States Armed Forces and the factors underpinning his decision to forego the traditional collegiate tack (1:17). Then, Andrew dives into the life of a soldier, walking us through his disciplined daily routine and the habits he deploys to ensure his peak physical and mental performance (6:09). Jonah and Reid steer Andrew towards the complex mental health challenges facing the U.S. military, as Andrew illuminates shocking, heartbreaking statistics concerning rates of PTSD, suicide, and mental illness affecting his fellow soldiers (16:25). The guys conclude their conversation with Andrew’s best practices for helping his fellow soldiers, wellness advice for young men outside of the army, and a round of Take it On Trivia (33:30). 

In Take 15, the guys are joined by Dr. Drew Ramsey, a clinal psychiatry professor at Columbia University and bestselling author of multiple books, including his most recent hit, “Eat to Beat Depression and Anxiety.” Dr. Ramsey details his clinical background and experience working with men and their mental health struggles (1:13), before diving into his pioneering work in the emerging Nutritional Psychiatry field. Dr. Ramsey explains the crucial linkage between the foods we eat and their impact on our essential cognitive functions and mental health, revealing the importance of reducing brain inflammation and cultivating a strong microbiome (8:05). The conversation pivots to the challenging and pressing topic of severe substance abuse among young men, as Dr. Ramsey explains the debilitating impact alcohol and mixing substances have on our mental health (14:20). Dr. Ramsey concludes his time by sharing particular food groups - leafy greens, nuts, and seafood - that boost mental health and easy ways college-age and young professionals can incorporate them in their diets (25:30).

In Take 14, the fellas take inventory on what they’ve been Taking On lately, including earlier mornings, changing fitness routines, stress management, and the value of sleep (1:20). After playing Take it On trivia with Reid and Jonah detailing his 3am moment of zen amid finding his car towed (8:42), the guys are joined by Jonah’s rabbi, mentor, and dear friend, Rabbi Yitz Pierce from the University of Michigan’s Jewish Resource Center. Yitz details his unconventional path to Judaism and his rabbinic career (11:10), immediately imparting the connection between spirituality and improved mental health. Rabbi Yitz then outlined his approach to combatting daily sources of anxiety, describes the necessity of embracing calm (15:35) and prioritizing present sources of happiness (20:50). The guys cap off the conversation with a discussion on the Jewish approach to controlling the controllable, the value of your breath (29:30), and the importance of taking care of others on your path to individual purpose. Before signing off, the guys are joined by Olivia Katamanin, the founder of the ASK For Help Foundation, to detail ASK’s mission in preventing men’s suicide, spread greater awareness surrounding men’s struggles with anxiety, depression, and PTSD, and share how you can contribute to ASK’s fundraising efforts (50:25).