Coffee With Dr. Kashey

Ep# 218: Cracking the Code of Self-Control Part 2

Dr. Trevor Kashey — Fri, 07 Feb 2025 14:00:00 +0000

In this episode, Dr. Kashey will percolate the idea of internal versus external control, and how our desire to manage the uncontrollable often leads us to make unwise choices, causing us to stew in frustration and anxiety. Roll up your sleeves as we grind down the 'Four Ds of Distortion' those mental grinds that clog our decision-making filters. It’s a full-bodied session where we will decant wisdom on shifting focus from the bitter brew of external stressors to the smooth aroma of internal belief systems. So, let's pour out the old, steep in the new, and press forward to a clearer cup of thought.

Ep# 217: Cracking the Code of Self-Control Part 1

Dr. Trevor Kashey — Fri, 31 Jan 2025 14:00:00 +0000

In this next mini series, Dr. Kashey talks about the facets of self-control, and cracking the code of self-control. There are three aspects of self- control, first is that thoughts are the most important determinant of our emotions and our actions. Second is that the need for control creates stress and misery, and stress and misery leads to a greater need for control. And third is, there are three major pathways to changing our thoughts. Dr. Kashey notes that trying new things combined with self-monitoring helps us stay honest and genuine. By actively gathering information your rational thinking will override your previous thoughts.

Ep# 216: Burnout What is That?

Dr. Trevor Kashey — Fri, 24 Jan 2025 14:00:00 +0000

In this episode unwrap the riddle of working non-stop with fervor that never fades. It's not about surviving the week; it's about thriving through the years. In the face of adversity, when helping others becomes a Herculean task, learn how to harness the stress and turn it into the kind of eustress that shapes champions. Dr. Kashey brings forth a tale of wisdom where he shares the secret to choosing not just to make a difference, but to be the difference. It's a choice that doesn't just affect how you work—it rejuvenates your very essence.

Ep# 215: Physical Activity, Connectedness, and Purpose Part 2

Dr. Trevor Kashey — Fri, 17 Jan 2025 14:00:00 +0000

Welcome to the finale of our series on stress with "Coffee with Kashey." Today, Dr. Trevor Kashey, is here to guide you through the labyrinth of stress management with a compass pointed towards one crucial destination: Purpose. In this culminating episode, we delve into the essence of what keeps us moving forward.
Drawing inspiration from the profound wisdom of Viktor Frankl, we'll uncover the secrets to not just enduring life's hardships but thriving in spite of them. This isn’t about the superficial daily motions; it’s about anchoring in the ‘why’ that fuels our every action, that drives our passion, our persistence, our very will to continue.
Join us as we confront the ultimate question: Are you living by accident, or are you living on purpose? It's time to break the chains of external circumstances and claim the power to choose your path, to find meaning in the mundane, and to navigate life with intentionality.

Ep# 214: Physical Activity, Connectedness, and Purpose Part 2

Dr. Trevor Kashey — Fri, 10 Jan 2025 14:00:00 +0000

Today, Dr. Kashey is going to show you that sometimes, all you need is a fuzzy pole—his cheeky term for anything you can muster affection for, from pets to pasta sculptures. We're ripping off the band-aid and exposing the raw truth about intimate relationships and their power to douse the flames of stress. So if you're ready to get real about who's got your back, and maybe laugh a little too, “Coffee with Kashey” is your ticket to turning stress into a puff of smoke. Hit play, and let's get connected! Roll the intro!

Ep# 213: Physical Activity, Connectedness, and Purpose Part 1

Dr. Trevor Kashey — Fri, 03 Jan 2025 14:00:00 +0000

Kicking off part one of our final series on mastering stress resilience, Dr. Kashey’s not just chatting about weathering the storm—he’s building a fortress with three resilience keystones. Today we stock up on our psychological vitamins, the kind that fortify your spirit and keep you balanced when life goes off-kilter. In this episode, Dr. Kashey provides a fresh perspective on physical activity, not just for your body but for your brain, turning stress into your ally. We're moving beyond puzzles and games to real, actionable strategies that sharpen your mind and lift your mood.

Ep# 212: If There's Stress Response is There a Relaxation Response?

Dr. Trevor Kashey — Fri, 27 Dec 2024 14:00:00 +0000

Embark on a journey through the inner workings of stress—the kind that's more than just a buzzword, but a battle cry for those ready to confront their personal boogeymen. Dr. Kashey lays out the map of our central nervous system, decoding how we process stress from a blip on our radar to a full-blown emotional typhoon.

Get ready to unravel the psychophysiology behind stress, why your next fight or flight moment could be a figment of your imagination, and how chronic stress does more than fray nerves—it gnaws at your vitality.

But don't despair; Dr. Kashey won’t leave you in the lurch; he's arming you with knowledge about the relaxation response, a powerful counterpart to eradicating stress.

Ep# 211: Powerful Barriers Keeping You Stuck

Dr. Trevor Kashey — Fri, 20 Dec 2024 14:00:00 +0000

On today's episode of Coffee with Dr. Kashey, the good Doctor, serves up a deep cleanse for your stress system. No fluff, no filler—just straight talk on breaking through the barriers that keep you feeling stuck. From cognitive patterns to biological responses, learn how to flip the script on stress and turn action into your secret weapon. Dr. Kashey shares insights on expressive writing and the potent power of scheduling, tools proven to disarm depression and dial down stress. It's about seizing control—taking command of your actions to shape your thoughts and emotions. Join us for a look into the mind-body connection, where self-monitoring meets smart scheduling. Uncover the irony of how avoidance feeds stress and how embracing structure can set you free.

Ep# 210: Expressive Writing For Stress and Health

Dr. Trevor Kashey — Fri, 13 Dec 2024 14:00:00 +0000

Today, Dr. Kashey doesn't just teach us to write; he guides us to rewrite our emotional blueprints. Dive deep into the science of stress, where your secrets don't suffocate you, and expression is the first step to liberation. Unlock the age-old secrets of journaling, a sanctuary for the stressed, a fortress for the overwhelmed. This isn't just about feeling better for the moment; it's about reengineering your response to life's curveballs. Embrace the power of expressive writing, where each word you pen down is a silent warrior against stress.

Ep# 209: Natural VS Unnatural

Dr. Trevor Kashey — Fri, 06 Dec 2024 14:00:00 +0000

Dive into a philosophical journey with Dr. Trevor Kashey as he navigates the realms of what's natural and what's not, inspired by Bertrand Russell's timeless essays. Get ready to chuckle and challenge your mind as Dr. Kashey dissects our penchant for labeling the familiar as 'natural' and the new as 'artificial.' Through a lighthearted exploration of historical opinions and our own preconceived notions, this episode promises to enlighten and amuse.Join the ride as Dr. Kashey unravels human behaviors, addresses our fears of the unknown, and uncovers that sometimes, the artificial might just be the most natural thing in our lives.

Ep# 208: Revealing the Core of Victim Mindset

Dr. Trevor Kashey — Fri, 29 Nov 2024 06:00:00 +0000

In this episode, we dive deep into the concept of explanatory style – the powerful force shaping our resilience or resignation. Imagine the scene: electrodes, a kennel, and a dog taught helplessness through relentless zaps, revealing profound truths about human behavior. Dr. Kashey guides us through groundbreaking experiments that illustrate how the stories we tell ourselves forge our paths to either perpetual despair or persistent optimism. Join us for a provocative exploration of how self-narrative dictates life experience, and discover how to rewrite your script towards a narrative of empowerment. Tune in, lean back, and prepare to be challenged – because Dr. Kashey is about to change the way you think about the world.

Ep# 207: Challenge or Threat

Dr. Trevor Kashey — Fri, 22 Nov 2024 14:00:00 +0000

Dive into the latest episode with Dr. Kashey, where he takes you on an intellectual journey through a stress workshop. Dr. Kashey goes over how to understand how stimuli lead to responses, which in turn become new stimuli. Recognize that altering one can impact others while acknowledging that stress is often a product of our opinions about external events. Learn to identify stressors as either challenges to be overcome or threats to be avoided. Finding ways to deal with stressors deemed threatening and avoid unnecessary anxiety. And avoid behaviors that might exacerbate stress, like avoidance or emotional outbursts.

Ep# 206: Overcome Any Mistake in 3 Minutes

Dr. Trevor Kashey — Fri, 15 Nov 2024 14:00:00 +0000

Whether it's a minor slip or a major blunder, Dr. Kashey’s wisdom is like a trusty pocket tool for self-reconciliation. It's a reminder that the most reliable friend you need when you stumble is your own compassionate self. Through guided exercises, Dr. Kashey shows you how to transform the worry in your guts into a wellspring of wise counsel. Get ready to touch your heart, literally and figuratively, and learn the art of caring touch to console your nervous system. Discover how embracing self-support isn't just good for you, but a gift to those around you.

Ep# 205: Overcome Any Urge in 3 Minutes

Dr. Trevor Kashey — Fri, 08 Nov 2024 14:00:00 +0000

Today, we're delving into the art of mental clarity with a unique guided exercise that sharpens your focus and fortifies your resolve.

It's not about sweeping mistakes under the rug—it's about shining a light on them, learning, and moving forward stronger.

Prepare to swap the comfort of familiar distractions for the thrill of conquering challenges. We'll explore the intricate dance of stimuli and responses, and how altering this rhythm can change the very fabric of our daily lives.

With Dr. Kashey’s insights, you'll discover how to turn every 'oops' into a launchpad for success. So settle in, take a deep breath, and get ready to exercise your mind like never before.

Ep# 204: How to Love Using Your Body Part 6

Dr. Trevor Kashey — Fri, 01 Nov 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about Tabitha's journey through cognitive, emotional, and behavioral shifts towards activity. Tabitha challengeed her belief systems by weighing the pros and cons of physical activity. Through shame extermination and self-respect techniques, Tabitha learned to handle negative emotions linked to exercise, emphasising on action-oriented steps to solidify an active lifestyle. Tabitha's physical activity plan begins with simple movements, progressively advancing in complexity and intensity. Positive reinforcement is used to reward the achievement of activity milestones. Custom fitness plans cater to individual abilities and encourage progression. Encouraging skill acquisition in preferred activities to boost enjoyment and proficiency.

Ep# 203: How to Love Using Your Body Part 5

Dr. Trevor Kashey — Fri, 25 Oct 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about various techniques he used to help his client, Tabitha, overcome her self-destructive emotional disturbances and develop a healthier relationship with physical activity. He emphasizes acknowledging negative feelings as a motivator for improvement rather than a source of guilt and shame. Dr. Kashey explains how he guided Tabitha through exercises like purposefully engaging in embarrassing activities to desensitize her to the fear of judgment and recognize that people are primarily self-centered, diminishing the impact of others' opinions. He also discusses the distinction between self-esteem and self-respect, encouraging Tabitha to assess her decisions objectively rather than judging her entire worth based on outcomes. Additionally, Dr. Kashey describes a role-reversal technique where Tabitha's friend pretended to be her, voicing her negative self-talk, allowing Tabitha to dispute these irrational beliefs from an external perspective.

Ep# 202: How to Love Using Your Body Part 4

Dr. Trevor Kashey — Fri, 18 Oct 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the emotive aspect of the Stimulus-Response-Outcome (SRO) model, focusing on Tabitha's journey in overcoming emotional disturbances and cultivating self-respect regarding physical activity. He explains the concept of "double trouble," where a practical problem escalates into an emotional disturbance, creating a destructive cycle. Dr. Kashey introduces three major techniques: shame extermination, cultivating self-respect, and role reversal. Shame extermination involves acknowledging and facing feelings of embarrassment and shame surrounding one's body and physical abilities. Tabitha learned to confront these emotions directly, recognising that while frustration and annoyance are natural motivators, upgrading them into anger, anxiety, and shame clouds rational thinking and prompts impulsive, self-destructive behavior. By systematically desensitizing herself to these emotions, Tabitha was able to build frustration tolerance and self-respect.

Ep# 201: How to Love Using Your Body Part 3

Dr. Trevor Kashey — Fri, 11 Oct 2024 13:00:00 +0000

In this episode, Dr. Kashey continues his workshop on "How to Love Using Your Body" by focusing on the cognitive aspect of the Stimulus-Response-Outcome (SRO) model. He introduces the concept of disputation, which involves detecting distorted belief systems, discriminating between rational and irrational thoughts, and debating the validity of these beliefs to replace them with more rational ones. Dr. Kashey shares the example of Tabitha, a former client who successfully employed this disputation process to overcome her aversion to physical activity. Tabitha learned to ask herself three key questions: "Why should I be exempt and still get what I want?" "What makes being active so horrible?" and "Where's the evidence that I can't stand it?" By challenging her distorted beliefs and irrational thoughts, Tabitha was able to transition from a mindset of avoidance to one of embracing physical activity and enjoying its benefits. Dr. Kashey emphasizes the importance of intellectual understanding and philosophical integration, where beliefs are truly internalized and reflected in one's actions and way of living.

Ep# 200: How to Love Using Your Body Part 2

Dr. Trevor Kashey — Fri, 04 Oct 2024 13:00:00 +0000

In this episode, Dr. Kashey continues his workshop on "How to Love Using Your Body" by exploring the Stimulus-Response-Outcome (SRO) model and the variable outcome principle. He explains how exposing a group of people to the same stimulus can lead to a variety of responses and outcomes, depending on their underlying belief systems. Dr. Kashey contrasts the beliefs of the "generally active" group, who view the benefits of being active as outweighing the hassles, with the "generally passive" group, who perceive the hassles as outweighing the benefits. He highlights the role of distorted belief systems and rigid, perfectionistic demands in perpetuating the avoidance of physical activity. Dr. Kashey illustrates how self-sabotaging thoughts, such as "I must only work as hard as I think I should, or else," can lead to the development of the "I can't stand it-itis" condition, ultimately providing permission to remain sedentary. He emphasizes the importance of fostering self-respect by assessing decisions and outcomes objectively, rather than engaging in self-judgment and harsh demands.

Ep# 199: How to Love Using Your Body

Dr. Trevor Kashey — Fri, 27 Sep 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about his free workshop titled "How to Love Using Your Body, Even If It's Embarrassing, and It Sucks," which aims to help individuals overcome the frustrations and barriers associated with adopting an active lifestyle. He introduces the SRO (Stimulus-Response-Outcome) model, which focuses on addressing the cognitive, emotional, and behavioral aspects that contribute to the avoidance of physical activity. Dr. Kashey shares the inspiring story of Tabitha, a former client who successfully transformed her life by losing over 120 pounds, reversing diabetes, and learning to enjoy using her body through the techniques taught in the workshop. The workshop emphasizes the importance of identifying and challenging distorted beliefs, negative emotions, and avoidance behaviors related to exercise. Dr. Kashey stresses the concept of self-respect, which involves forming conclusions about actions and outcomes rather than defining oneself based on perceived laziness or inactivity. He highlights Tabitha's journey from being the "empress of avoiding sports" to gradually increasing her physical activity and experiencing numerous health benefits as a result.

Ep# 198: Movies Contain Junk Food

Dr. Trevor Kashey — Fri, 20 Sep 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about a scientific study by researchers at Stanford University that analyzed the representation of food and drinks in popular movies. The study found that the on-screen diets portrayed in these movies vastly differed from the USDA nutrition guidelines, featuring low-fiber, high-sodium, and an abundance of unhealthy treats, such as candies, chips, desserts, and alcoholic beverages. Dr. Kashey highlights that many of these movies were rated PG-13 or lower, indicating that children were exposed to these unrealistic dietary representations. Dr. Kashey questions the influence of these depictions on people's eating habits, suggesting that while it may normalize and encourage the consumption of unhealthy foods shown in movies, it does not necessarily lead individuals to adopt an overall "wacky diet of candy and cheese curls." He argues that if movies portrayed healthier eating habits, people would likely lose interest and seek content that aligns with their behaviors.

Ep# 197: Losing Weight Without Self-Hate

Dr. Trevor Kashey — Fri, 13 Sep 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about how Tabitha, a recovered diabetic binge eater, approached Thanksgiving and other social gatherings without punishing herself or engaging in self-hate. He shares Tabitha's powerful story of overcoming her past struggles with overeating and purging during holidays. Dr. Kashey highlights Tabitha's newfound mindset, where she focuses on enjoying her favorite foods without the desperate urge to consume everything in sight. Tabitha's transformation involved creating a list of her favorite dishes beforehand, prioritizing her choices, and being present in the moment with her loved ones rather than engaging in self-destructive behaviors. He explains the importance of developing a healthy relationship with food and shifting one's perspective from a competitive mindset to one of moderation and self-care.

Ep# 196: Win Stupid Prizes

Dr. Trevor Kashey — Fri, 06 Sep 2024 13:00:00 +0000

In this episode, Dr. Kashey discusses the concept of frustration intolerance and its manifestations in various aspects of life. He shares real-life examples of individuals like Sarah, Tabitha, and Justin, who exhibit frustration intolerance through behaviors such as impatience, emotional outbursts, procrastination, and self-sabotaging actions. Dr. Kashey highlights how frustration intolerance often stems from rigid beliefs, unrealistic expectations, and an inability to adjust to reality. He emphasizes that getting upset is a sign of distorted thinking and a failure to respond rationally to frustrating situations. He explains the importance of developing frustration tolerance, rational thinking, and deliberate action to overcome challenges and achieve desired outcomes.

Ep# 195: Stop Frustration Intolerance

Dr. Trevor Kashey — Fri, 30 Aug 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the concept of frustration intolerance and its detrimental effects, using the relatable story of Tabitha as an illustrative example. Tabitha's day is plagued by a series of frustrating setbacks from spilling coffee on her shirt to getting stuck in traffic and missing an important meeting. Unable to cope with the mounting frustration, Tabitha engages in destructive behaviors like emotional eating, venting to coworkers, and impulsively browsing job listings in a misguided attempt to escape her circumstances. Dr. Kashey explains how Tabitha's lack of frustration tolerance fuels irrational thoughts and emotional disturbances, which in turn lead to counterproductive actions that only worsen the initial frustrations. He highlights the importance of developing resilience and using rational thinking to downgrade emotional disturbances, regaining a sense of control and perspective.

Ep# 194: Dumbass Men Throughout History

Dr. Trevor Kashey — Fri, 23 Aug 2024 13:00:00 +0000

In this episode, Dr. Kashey discusses an essay by the famous French Renaissance philosopher, Lord Uncle Monta, titled "How the Soul Discharges Its Emotions Against False Objects When Lacking Real Objects." He shares amusing tips and insights from Monta's work, which humorously illustrates how people often vent their frustrations on inanimate objects or engage in irrational behaviors when faced with difficulties or setbacks. Monta's essay highlights the human tendency to find scapegoats or fabricate reasons to justify negative emotions, even when those emotions are misguided or disproportionate to the situation. Dr. Kashey draws attention to the timeless wisdom in Monta's observations, which remain relevant and insightful centuries later, reminding us of the absurdity and futility of venting anger on "false objects" instead of addressing the root causes of our frustrations.

Ep# 193: Toxic Obsession With Toughness

Dr. Trevor Kashey — Fri, 16 Aug 2024 13:00:00 +0000

In this episode, Dr. Kashey discusses the concept of "mental toughness" and its potential pitfalls. He reads and analyzes an article by Professor Michael Easter, which critically examines the societal obsession with mental toughness and the flawed assumptions surrounding it. Dr. Kashey highlights how the pursuit of mental toughness through self-imposed suffering and challenging activities does not necessarily translate into resilience or success in real-life challenges. He further emphasizes the importance of identifying the root cause of one's struggles, addressing the rate-limiting factors, and developing specific skills and techniques tailored to the desired outcome, rather than relying on a generic notion of mental toughness. He also stresses the value of teamwork, support systems, and diverse experiences in fostering genuine resilience and problem-solving abilities.

Ep# 192: Training Your Frustration Tolerance

Dr. Trevor Kashey — Fri, 09 Aug 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the importance of discriminating between frustrations that are worth addressing and those that can be ignored. He emphasizes that it is reasonable to live with some open loops, hassles, and mysteries in life, and attempting to resolve all of them can lead to a feeling of solving none. Dr. Kashey introduces the concept of "discrimination" or "distinguishing" as a powerful tool for preserving one's precious frustration tolerance. He explains that by identifying the frustrating stimulus, appraising and reappraising it, creating space between stimulus and response, responding constructively, learning from the results, and generalizing the experiences, individuals can cultivate frustration tolerance. Dr. Kashey also discusses the difference between identifying frustration and identifying oneself as frustrated, highlighting the importance of recognizing the practical problem rather than getting caught up in negative emotions.

Ep# 191: Do You Have the Dumb

Dr. Trevor Kashey — Fri, 02 Aug 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about frustration tolerance and how it plays a crucial role in managing frustrations effectively. He explains that frustration tolerance is the ability to think rationally and stay composed while experiencing frustrating situations. Dr. Kashey emphasizes that frustrations are inevitable, but it's our appraisal of these events that determines whether they become minor inconveniences or major problems. He discusses the importance of cultivating a flexible and reasonable belief system about frustrations, as this allows for a deeper well of tolerance and a longer space between stimulus and response. Dr. Kashey suggests that by reappraising frustrations as tolerable, neutral, or even good, individuals can avoid impulsive and destructive reactions. He also highlights the significance of distinguishing between temporary frustrations that can be ignored and persistent frustrations that require active problem-solving.

Ep# 190: The Boy and the Filberts

Dr. Trevor Kashey — Fri, 26 Jul 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the importance of frustration tolerance and how it relates to the well-known Aesop's fable, "The Boy and the Filberts." He uses the tale as an illustrative example to demonstrate how rigid belief systems and a lack of frustration tolerance can lead to irrational and impulsive behaviors. Dr. Kashey explains that the boy's inability to let go of his dire need for the filberts, coupled with his black-and-white thinking, caused him to lose his rational mind and become stuck in a self-perpetuating cycle of frustration. Dr. Kashey emphasizes that building frustration tolerance is not about enduring frustration for its own sake but rather about creating the space between stimulus and response to think rationally and act deliberately. He defines frustration tolerance as the capacity to think rationally when frustrated, which allows for more constructive outcomes and breaks the cycle of compounding frustrations and impulsive, destructive actions.

Ep# 188: Stress is so Frustrating

Dr. Trevor Kashey — Fri, 19 Jul 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the concept of stress, particularly chronic stress, and its relationship with frustration. He explains that stress is a biological response to perceived threats or demands, rather than the cause itself. Dr. Kashey discusses how people often misuse the term "stress" to refer to stressors or frustrating stimuli, which can lead to emotional disturbances and subsequent biological stress responses. He introduces the STFU (Stimulus, Thinking, Feeling, Urging) model to illustrate how frustrating stimuli can trigger a cyclical interaction between thoughts, feelings, and urges, potentially leading to a stress response. Dr. Kashey emphasizes that chronic stress often arises when individuals engage in "double trouble," where they interpret practical frustrations as emotional disturbances and threats to their safety, perpetuating the stress response.

Ep# 189: ANGER.

Dr. Trevor Kashey — Fri, 12 Jul 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the concept of frustration and annoyance, and how they can lead to anger if not managed properly. He explains that frustrations arising from the operational domain (being able to do what one wants) and the fairness domain (getting what one deserves) are particularly prone to causing annoyance. Dr. Kashey discusses how annoyance generates a sense of urgency, leading people to act impulsively and irrationally, often escalating the situation instead of resolving it. He uses the STFU (Stimulus, Thinking, Feeling, Urging) model to break down how frustrating stimuli trigger thoughts, feelings, and urges that can spiral into anger and violent fantasies. Dr. Kashey emphasizes the psychobiological connection between these violent thoughts and the body's stress response, preparing for a fight. He suggests approaching frustrating situations as puzzles or games, creating a motivating challenge rather than a perceived attack, and learning from mistakes to update strategies for the future.

Ep# 187: Losing Weight the "Wrong" Way

Dr. Trevor Kashey — Fri, 05 Jul 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the rationale behind gradually increasing calorie intake during a fat loss phase, rather than continually decreasing calories. He explains that initially starting with a very low calorie intake allows individuals to improve their skills in measuring, tracking, and reporting their food intake accurately. As the fat loss phase progresses, calorie intake is increased, which creates a more psychologically and physiologically satisfying approach to fat loss. Dr. Kashey highlights that when an individual carries more body fat, it is easier to tolerate lower calorie intake, whereas as body fat decreases, hunger and the desire for more food increases. By structuring the fat loss phase to provide the highest calorie intake at the leanest point, it becomes more sustainable and reduces the risk of binge eating or regaining lost weight. He also suggests that this approach may be more hormonally healthy, promoting thermogenesis and improving the calorie-to-body-fat ratio for future fat loss phases.

Ep# 186: Procrastinators Do Nothing

Dr. Trevor Kashey — Fri, 28 Jun 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the frustration aversion paradox and the concept of "double trouble," which are closely related to the phenomenon of procrastination. He explains that procrastination, often viewed as a practical problem, is actually fueled by emotional disturbance stemming from the frustration aversion paradox and the tendency to become frustrated about one's frustrations. Dr. Kashey highlights the interplay between thoughts, feelings, and urgency, emphasizing that while feelings increase urgency, thoughts direct and redirect those feelings. He argues that addressing procrastination through methods like checklists and calendars can worsen the issue, as it fails to address the underlying emotional disturbance. Instead, he suggests tuning frustration tolerance and auditing belief systems as more effective approaches.

Ep# 185: Vent Hide and Eat

Dr. Trevor Kashey — Fri, 21 Jun 2024 13:00:00 +0000

In this episode, Dr. Kashey talks about the complicated relationship between frustrations, feelings, and rational thinking. He explores the concept of "provocation" and how it relates to motivation, explaining that feelings are the primary drivers of behavior and urgency. Dr. Kashey emphasizes the importance of integrating rational thinking with feelings, as relying solely on one or the other can lead to either impulsivity or inaction. He introduces the STFU model (Stimulus, Thinking, Feeling, Urging) and explains how feelings generate the urgency or motivation to act, while rational thinking helps direct that motivation towards smart or dumb actions. Dr. Kashey highlights the need for appropriate sensitivity to frustrations, where feelings are in a reasonable range, allowing for the calibration of urgency levels and deliberate, purposeful responses aimed at resolving the frustrating stimulus and achieving constructive outcomes.

Ep# 184: If You Think Frustration is Bad

Dr. Trevor Kashey — Fri, 14 Jun 2024 13:00:00 +0000

In this episode Dr. Kashey emphasizes why it's important to view frustration as an event rather than just a feeling. He argues that when a frustrating stimulus blocks our progress, it generates thoughts, feelings, and urges the essence of STFU. But frustration itself is not inherently bad or negative. Dr. Kashey notes that overcoming frustrations is key to mastery, understanding, and leading a fulfilling life. He explains that greater frustration tolerance allows us to persevere constructively through more obstacles over time. He further states that avoiding frustration erodes this tolerance and causes more issues down the line. By reframing frustration neutrally as an impediment rather than a distressing emotion, we can respond more deliberately and turn barriers into opportunities for growth. This mentality shift is key to maintaining rationality amidst stressors.

Ep# 183: I'll Start (Again) Monday

Dr. Trevor Kashey — Fri, 07 Jun 2024 13:00:00 +0000

In this episode, Dr. Kashey challenges common notions about the true nature of frustration. Rather than an emotion, he frames frustration as an event obstructing our progress. When frustrations happen, the thoughts and feelings they provoke drive our reactions. While the phrase "I'm frustrated" expresses upset, Dr. Kashey argues feeling so is a choice, not an inherent feature of frustrations. Though they thwart desires, overcoming frustrations builds perseverance and leads to fulfillment. Lack of appropriate frustration causes misery through boredom. Yet when we automatically see frustrations negatively, it becomes the justification for distress - a self-imposed barrier to happiness. The most self-actualized people interpret frustrations positively, as productive drivers of growth and understanding. He argues that avoiding frustrations erodes tolerance, and embracing them builds the capacity to respond rationally. Dr. Kashey recommends "reclassifying frustrations as good" reframing them as necessary stepping stones rather than causes for angst.

Ep# 182: Procrastinators Unite! (...Later)

Dr. Trevor Kashey — Fri, 31 May 2024 13:00:00 +0000

In this episode, Dr. Kashey explores the second type of frustration aversion leading to the "frustration aversion paradox" procrastination, or as he calls it, "frustration aversion by delay." Dr. Kashey explains when frustration tolerance is low or frustration sensitivity high, people become highly impulsive and likely to make poor decisions. He argues that procrastination occurs when you imagine some future frustration, tell yourself an anxious narrative about needing to avoid failure, and thus create real emotional frustration in the present. To escape this, you avoid the task entirely as a "purposeful delay" and distraction. Dr. Kashey outlines how this cascade happens when you envision a frustrating responsibility looming, and Instead of thinking rationally, you catastrophize. This whips up real anxiety now, and you avert dealing with those feelings via procrastination. Since the imagined frustration persists, so does the desire to distract yourself. Before you know it, you've created lasting misery and problems across life domains. Dr. Kashey suggests that the solution lies in calling out the BS stories we tell ourselves about imagined frustrations. As frustration tolerance increases, sensitivity decreases, creating space for rational deliberation. and Dr. Kashey encourages us to "STFU" and confront the automatic narratives driving procrastination and avoidance.

Ep# 181: Why Bother?

Dr. Trevor Kashey — Fri, 24 May 2024 13:00:00 +0000

In this episode, Dr. Kashey dives deeper into the psychology of frustration, analyzing the dysfunctional ways we often respond to frustrating situations. He highlights two common but distorted coping mechanisms "out of sight, out of mind" and "out of mind, out of sight." Though temporarily effective at avoiding frustration, Dr. Kashey explains how these tactics inevitably backfire, fueling the "frustration version paradox." Dr. Kashey reveals the absurdity in believing frustrations simply disappear if ignored or only exist when acknowledged. He keenly highlights our tendency to respond reflexively to frustrations with rhetorical "why bother" questions and meaningless "face noises" rather than thoughtful analysis. Dr. Kashey prescribes his signature "S-T-F-U" framework to transform knee-jerk reactions into purposeful responses. By encouraging more conscious processing of frustrations, Dr. Kashey seeks to help listeners break free of avoidance patterns that perpetuate rather than resolve issues. Tune in now and get the courage to engage productively with life's unavoidable irritations, progressing towards patience and peace.

Ep# 180: Drugs and Snacks

Dr. Trevor Kashey — Fri, 17 May 2024 13:00:00 +0000

In this episode, Dr. Kashey unravels the psychology behind our dysfunctional relationships with sex, drugs, and snacks. He keenly explains how suppression fuels obsession, with restriction intensifying rather than lessening compulsive desires. Dr. Kashey then insightfully exposes the false equivalencies people construct between food and substances, whether cookie butter is "crack" or trigger foods are forbidden fruit. He argues that we always associate mere snacks with dangerous powers they do not inherently possess. Dr. Kashey says that enjoyment in eating is natural when we are truly hungry. It is only when we seek empty sensory gratification, indulging cravings from emotional distress, that food transforms into a vehicle of escapism, bringing momentary pleasure but lasting harm. He stresses that the solution lies in mindfully separating nourishment from indulgence. Finally, Dr. Kashey names the absurdity of "follow your heart," winning his contest for worst advice. He suggests that progress lies not in avoidance strategies but in courageously confronting ourselves with radical honesty.

Ep# 179: Just Make it Through the Day

Dr. Trevor Kashey — Fri, 10 May 2024 13:00:00 +0000

In this episode, Dr. Kashey shares a vulnerable post from Huggy, who opens up about his struggles with severe depression and suicidal thoughts. Even with mono taking a physical toll, Huggy explains how using the frustration framework - tracking data, crafting actionable tied-to variables under his control, and leaning on wisdom tools like "STFU" - has helped diminish depressive episodes and dark urges. With honesty and humor, Dr. Kashey talks about Huggy's struggle with depression, arguing that thinking clearly and knowing yourself can help when life is hard. From Huggy's experience, Dr. Kashey tells us: Think logically, find humor even when it's tough, and keep trying to live a life you feel proud of. This uplifting talk honestly covers mental health and resilience and reminds us to think rationally, stay hopeful, and stay connected with others.

Ep# 178: Ignore Ignore Ignore

Dr. Trevor Kashey — Fri, 03 May 2024 13:00:00 +0000

In this episode Dr. Kashey discusses the two main types of frustration aversion: outright avoidance/aversion (like George Costanza's unemployment scheme on Seinfeld) and delay/procrastination. He then breaks down outright aversion into two further categories: "out of sight, out of mind" and "out of mind, out of sight." Using examples like chronic dieting struggles, Dr. Kashey explains how these distorted belief systems falsely assume that ignoring or avoiding problems will resolve them. However, this only perpetuates the frustration when reality conflicts with unrealistic expectations. He emphasizes the need to rectify these irrational beliefs rather than rely on restriction or avoidance. He discusses how blame and permission for lack of responsibility emerge from the frustration paradox when people abdicate resolving their issues to external factors.

Ep# 177: The Frustration Aversion Paradox

Dr. Trevor Kashey — Fri, 26 Apr 2024 13:00:00 +0000

In this episode, Dr. Kashey explores the concept of the frustration paradox, a comedic exploration of why avoiding life's frustrations often leads to intensifying them. With a blend of philosophical inquiry and practical examples, Dr. Kashey navigates the complexities of human desires across operational, emotional, achievement, and fairness domains, highlighting how frustrations naturally arise when desires meet obstacles. Through humor and relatable narratives, he explains the futility of attempting to sidestep frustrations entirely, drawing parallels from popular culture, including the iconic sitcom Seinfeld. Dr. Kashey provides insightful observations on the human condition, revealing how the pursuit of frustration-free living paradoxically creates its obstacles.

Ep# 176: When it's Better to Just STFU

Dr. Trevor Kashey — Fri, 19 Apr 2024 13:00:00 +0000

In this episode, Dr. Kashey explores frustration and how it impacts our actions offering a unique perspective on the interplay between stimuli, responses, and emotional outbursts.. With his signature wit, he looks at how people blame outside forces when frustration boils over, reflecting deeply rooted human habits. Through funny stories and smart observations, he emphasizes the importance of maintaining composure and rationality amidst frustrating circumstances, emphasizing the need to confront impulsive urges with mindfulness and self-awareness. This means facing strong impulses thoughtfully and self-awarely. Dr. Kashey weaves together the absurdity of human reactions with practical wisdom on managing frustration.

Ep# 175: When STFU Gets Weird

Dr. Trevor Kashey — Fri, 12 Apr 2024 13:00:00 +0000

In this episode, Dr. Kashey explores how to apply the STFU approach not just to discrete frustrations but to address major chronic frustrations like overfatness. Minor frustrations will arise along the way, triggering urges to act impulsively and abandon constructive plans. However, Dr. Kashey explains why "going with your gut" feelings and urges perpetuate chronic frustration. Instead, persevering requires building frustration tolerance to act deliberately, even when it conflicts with impulses. He outlines how responses arise from thoughts and beliefs about frustrating stimuli. Adjusting these, rather than the stimuli themselves, allows more control. Drawing from personal and professional experiences, he highlights the pitfalls of acting impulsively and underscores the significance of frustration tolerance in overcoming chronic frustrations.

Ep# 174: All or Nothing

Dr. Trevor Kashey — Fri, 05 Apr 2024 13:00:00 +0000

In this extensive and thought-provoking episode, Dr. Kashey dives deeper into chronic frustrations - ongoing obstacles that spill across major life domains. He begins by reiterating the fundamental concepts of frustration, distinguishing between discrete and chronic frustrations, and highlighting their impact on the four domains of operational, emotional, achievement, and fairness. Using the common example of long term overfatness, he outlines how constant physical and emotional disruption propagates failures in achievement and perceived unfairness. Dr. Kashey explains how exacerbating factors like rigid "all-or-nothing" thinking and unrealistic expectations put people in a "cognitive grinder" of self-perpetuating failure. He colorfully depicts the mindset driving this unhealthy cycle, where distorted beliefs strengthen in the face of violating reality. For severe chronic frustration, quick fixes fall short; the very approach to life requires adjustment. With a compassionate understanding of these struggles, Dr. Kashey equips listeners to recognize and address the deeper roots of major life obstacles.

Ep# 173: Acute vs Chronic Frustration

Dr. Trevor Kashey — Fri, 29 Mar 2024 13:00:00 +0000

In this episode Dr. Kashey further classifies frustrations into "discrete" and "chronic" varieties. Drawing from his expertise and humor, he paints a vivid picture of how these frustrations manifest in our lives and affect our overall well-being. Discrete frustrations are temporary obstructions best handled by rationally assessing the situation and responding deliberately. He emphasizes the importance of rational and deliberate responses to such frustrations, urging listeners to adopt constructive approaches in resolving them. However, chronic frustrations encompass entire life domains, manifesting as a pervasive sense of being overwhelmed. Dr. Kashey explains how "double trouble" - obsessing over minor issues - distracts us from addressing chronic frustrations. Using colorful metaphors, he likens this to bypassing a blocked artery or ignoring "the elephant in the room." He argues that discrete frustrations call for examining what constructive actions to take, while chronic frustrations require re-evaluating how we live.

Ep# 172: Why Dieting Causes Binge Eating

Dr. Trevor Kashey — Fri, 22 Mar 2024 13:00:00 +0000

Dr. Kashey takes a detour from his usual series to address a pressing question posed by one of the TKN’s kickstart challengers, Carrie. He tackles the common dilemma of finding satisfying substitutes for foods we crave. He cautions against restricting yourself from what you truly enjoy, as that often backfires into bingeing later. Instead, Dr. Kashey advocates an exploratory mindset of trying higher quality options you may genuinely like more on their own merits, not just as stand-ins. With humor and color, he outlines why we dislike “diet” versions - not for their actual taste, but for failing to perfectly replicate what we think we must have. The key is enjoying substitutions for what they are, not resenting them for what they aren’t.

Ep# 171: Call Out the BS

Dr. Trevor Kashey — Fri, 15 Mar 2024 13:00:00 +0000

In this episode Dr. Kashey continues his exploration of frustration, offering a more concrete definition and framework for understanding this complex phenomenon. He examines dictionary definitions, leveraging his scientific background to arrive at a more precise conceptualization - frustration as an event or "stimulus" when we are obstructed from getting what we want. Dr. Kashey outlines how our appraisal and beliefs surrounding the frustration influence our reactions, potentially eliciting destructive emotions and behaviors which only compound the problem. He introduces the idea of "frustration tolerance" one's capacity to respond rationally despite perceived obstacles. He argues that when distortions cause us to exaggerate the frustration, it exceeds our frustration tolerance, making constructive action unlikely.

Ep# 170: Managing Frustration With STFU

Dr. Trevor Kashey — Fri, 08 Mar 2024 14:00:00 +0000

In this episode, Dr. Kashey continues examining the powerful effect frustration has on our lives. Looking closely at the many ways people react to frustrating situations, he underscores how our beliefs shape our responses, which in turn determine what happens next. Urging self-reflection, Dr. Kashey argues we have more control over outcomes than we think, if we take responsibility for how we initially respond. He offers the acronym STFU to break down the response process - first, identify the frustrating Stimulus; then your Thoughts and Feelings about it, which inform your Urge to act. Monitoring this reaction process fosters rational, purposeful responses. Blending ideas from conversations with an investigative journalist, Dr. Kashey provides practical tips for managing frustration and responding constructively, not destructively.

Ep# 169: Belief Systems and Frustration

Dr. Trevor Kashey — Fri, 01 Mar 2024 14:47:00 +0000

In this episode, Dr. Kashey embarks on a comprehensive exploration of the foundational components of frustration, exploring the intricate interplay of stimuli and responses that shape our diverse outcomes. Driven by his mission to understand and mitigate the impact of frustration on our lives, Dr. Kashey revisits critical concepts such as "double trouble," where encountering frustration becomes permission for self-inflicted frustration, often leading to destructive outcomes. The significance of the space between stimulus and response takes center stage, focusing on the influential role of one's belief system (BSU) in shaping cognitive and behavioral responses. Dr. Kashey explains the four domains of frustration- operational, emotional, achievement, and fairness and introduces the frustration sensitivity index as a tool for categorizing and understanding different frustrations. The Variable Outcome Principle challenges conventional views, revealing that individual responses to the same stimulus vary due to differing frustration sensitivity indexes. Dr. Kashey urges viewers to question their belief systems about frustrating stimuli, emphasizing the impact on cognitive-behavioral responses and outcomes.

Ep# 168: Frustration Code and Destructive Impulsivity

Dr. Trevor Kashey — Fri, 23 Feb 2024 14:00:00 +0000

In this episode, Dr. Kashey introduces the Frustration Sensitivity Index (FSI), providing a broad overview of where to focus cognitive, behavioral, and philosophical efforts. Exploring the discrete nature of frustrating events, he details the four frustration domains: operational, emotional, achievement, and fairness. Through personal experiences and insights, Dr. Kashey navigates the concept of "double trouble,” emphasizing the dangers of destructive impulsivity. He introduces the Stimulus Response Outcome (SRO) model, illustrating the interconnectivity between stimuli, responses, and outcomes. Dr. Kashey underscores the power of frustration tolerance in influencing constructive outcomes by emphasizing the space between stimulus and response.

Ep# 167: The Frustration Sensitivity Index

Dr. Trevor Kashey — Fri, 16 Feb 2024 14:00:00 +0000

In this episode, Dr. Kashey invites listeners to explore frustration and its impact on our lives. With the promise of practical solutions, Dr. Kashey introduces the Frustration Sensitivity index, a tool designed to assess one's presence of mind and build frustration tolerance. Before diving into the index, he emphasizes the importance of understanding frustration as an event rather than a feeling, breaking it into four domains: operational, emotional, fairness, and achievement. Through engaging examples and thought-provoking statements, listeners are encouraged to evaluate their frustration sensitivity and recognize areas where they may be blocked in their pursuits. He discusses the significance of rational and constructive responses, urging listeners to embrace the concept of "good enough" and avoid perfectionistic tendencies.

Ep# 166: The Four Frustration Domains

Dr. Trevor Kashey — Fri, 09 Feb 2024 14:00:00 +0000

In this episode, Dr. Kashey talks about frustration, exploring its diverse forms and its peculiar influence on our lives. From minor inconveniences like a frozen phone to major life-altering events such as becoming wheelchair-bound, he navigates through frustrations' operational, emotional, fairness, and achievement domains, showcasing the spectrum of daily challenges. Through insightful examples and engaging tales, he emphasizes the role of belief systems (BSS) in shaping the intensity and interpretation of frustrations. Dr. Kashey introduces the concept of frustration tolerance as a key determinant in effectively dealing with these challenges. He encourages listeners to scrutinize their appraisal of frustrations, urging them to dispute irrational beliefs and engage in logical and empirical evaluation. By categorizing frustrations into these domains, he lays the foundation for a personalized approach to building frustration tolerance, allowing individuals to identify and target the areas that would benefit them the most.

Ep# 165: Little Things Add Up to Big Things?

Dr. Trevor Kashey — Fri, 02 Feb 2024 14:00:00 +0000

In this episode, Dr. Kashey embarks on a riveting exploration of frustration, dissecting its intricate influence on our lives and providing actionable insights on navigating its myriad manifestations. Opening with a thought-provoking analogy, Dr Kashey challenges whether many little frustrations culminate into a singular, overwhelming experience. Drawing from historical examples, both monumental and mundane, he highlights the omnipresence of frustrating stimuli, from significant events like global lockdowns to seemingly inconsequential daily annoyances. He explains how individuals fabricate, potentiate, and perpetuate their frustrations. Dr. Kashey introduces the concept of frustration tolerance as a trainable skill and emphasizes its pivotal role in fostering composure, rational thinking, and constructive problem-solving.

Ep# 164: Frustration is a Noise You Make

Dr. Trevor Kashey — Fri, 26 Jan 2024 14:00:00 +0000

In this episode, Dr. Kashey talks about the nature of frustration, unraveling its complexities through the lens of language, symbolism, and individual interpretation. Dr. Kashey begins by highlighting the universal acknowledgment of frustration while emphasizing the varied and often comical definitions people ascribe. Delving into the symbolic power of language, he demonstrates how words, or "face noises," can represent physical objects and shape perceptions, even bridging the gap between observable phenomena and abstract concepts. The episode navigates through the power dynamics of symbolism, revealing that frustration's impact is deeply intertwined with the meanings individuals assign to it. Drawing attention to the experiment of a thousand people experiencing a frustrating stimulus, Dr. Kashey explains the Gaussian distribution of responses and outcomes, underscoring the influential role of individual interpretation. He further introduces the critical concept of frustration tolerance and sets the stage for collaborative efforts in resolving frustration rationally and constructively.

Ep# 163: I Can't Stand It

Dr. Trevor Kashey — Fri, 19 Jan 2024 14:00:00 +0000

In this episode, Dr. Kashey shares a guide through the frustrating journey of Jessica, a traveler whose meticulously planned trip takes an unexpected turn, leading to a cascade of irritations and setbacks. Dr. Kashey explores the multifaceted aspects of frustration, ranging from minor annoyances to overwhelming experiences. He skillfully weaves in ancient philosophical wisdom and real-life client feedback, offering a unique blend of proven psychological methods and practical insights. Join the adventure as Dr. Kashey navigates the intricate world of frustration, providing valuable tools and perspectives to help you understand and cope with this universal human experience.

Ep# 162: Unstuck Yourself With Seven Habits

Dr. Trevor Kashey — Fri, 12 Jan 2024 14:00:00 +0000

In part two of the accidental psychobiology of stress series, Dr. Kashey takes you through the intricate concept of resilience. This episode delves deep into the seven habits of highly resilient people, shedding light on the crucial elements contributing to one's ability to recover from distress and adapt to challenging situations. Dr. Kashey walks you through the first four traits, emphasizing the significance of flexible belief systems, decisive actions, persistence, and the power of community. The exploration expands into new territory with the introduction of respect, focusing on the profound impact of self-respect and respect for others on building resilience. Tolerance, a key factor in managing frustrating stimuli, is thoroughly examined, offering insights into its pivotal role in fostering resilience. The episode concludes by unraveling the importance of being purpose-filled, encouraging a solution-centered mindset over self-centered victimhood. Engage your thinking caps as Dr. Kashey invites you to contemplate the seven habits of highly resilient people and challenges you to question the alternative to the seven habits of highly disturbed individuals.

Ep# 161: Stuck in a Fat Loss Rut

Dr. Trevor Kashey — Fri, 05 Jan 2024 14:00:00 +0000

In this episode, Dr. Kashey takes an unexpected detour from the planned lesson on resilience and the psychobiology of stress. Dr. Kashey dives into a thought-provoking post from the group. A community member shares the ups and downs of their journey, expressing frustration despite notable successes. Dr. Kashey seizes this opportunity to discuss the concept of neediness and the pitfalls of rigid belief systems. He explores the delicate balance between demandingness and adaptability, shedding light on how many individuals unknowingly make progress by accident and then find themselves stuck. The episode delves into the importance of rational responses to frustrating stimuli and the role of frustration tolerance in achieving sustainable success. Dr. Kashey encourages listeners to dispute demanding beliefs with logic, empirical evidence, and practicality, emphasizing the significance of being rational and constructive.

Ep #160: Seven Habits of Highly Resilient People

Dr. Trevor Kashey — Fri, 29 Dec 2023 14:00:00 +0000

In today's session, Dr. Kashey explores the psychobiology of stress, emphasizing resilience and the ability to recover from and adapt to distress. This two-part episode explores the intricacies of stress and its potential to compound into what feels like a never-ending spiral. In part one, Dr. Kashey unravels the seven habits of highly resilient people. The first three are flexible beliefs, allowing you to see challenges from different perspectives; decisiveness, crucial for responding to stimuli; and persistence, the art of learning and adapting to overcome frustrations. The fourth habit, community or interpersonal connectedness, emerges as a strong predictor of resilience, highlighting the importance of support and shared experiences.

Ep# 159: Stress Eat Without Gaining Fat

Dr. Trevor Kashey — Fri, 22 Dec 2023 14:00:00 +0000

In this episode, Dr. Kashey delves into the practical applications of cognitive behavioral science in managing stress and preventing unwanted weight gain. He draws from previous lessons on stress and frustrating stimuli, translating theory into real-world strategies. Dr. Kashey explains how historical approaches to stress management were primarily reactive, focusing on helping already stressed individuals. He highlights the shift towards a proactive and preventative perspective, leveraging controlled exposure to frustrating stimuli to enhance frustration tolerance. He uses relatable examples, such as dining out or fasting experiments, to demonstrate how individuals can consciously control their responses to hunger and cravings. By carefully curating experiments and collecting personal data, listeners can inform their decisions and cultivate a rational approach to stress management. This offers a powerful tool to build resilience and adapt to life's challenges.

Ep# 158: The Three Things Stressing You Out

Dr. Trevor Kashey — Fri, 15 Dec 2023 14:00:00 +0000

Today, Dr. Kashey talks about stress and everything it entails. He unravels the complexity behind this term, tracing its origins to a fascinating historical mistranslation from Hungarian scientific works. Dr. Kashey guides listeners through the confusion stemming from the physics and biological definitions of stress and strain, shedding light on how these terms are often misused in everyday language. Through witty tales and precise explanations, he breaks down the elements that stress people out the most, linking them to the perpetual cycle of self-induced psychological stressors. By delving into the psychology of perceived frustrations and their impact on our behaviors, Dr. Kashey provides valuable insights into handling stress and embracing adaptive eustress. This episode offers a thought-provoking exploration of stress's psychological and physiological aspects, enriching the understanding of the SRO model.

Ep# 157: Stress Makes You Fat

Dr. Trevor Kashey — Fri, 08 Dec 2023 14:00:00 +0000

Welcome to a new episode where Dr. Kashey discusses the intricate and sometimes frightening field of the psychobiology of the human stress response. Dr. Kashey courageously navigates the complexities of how stress can manifest into detrimental health effects, impacting our bodies and minds. The episode breaks down the stress response into six key steps, from the initial stimulus to the bodily stressor, demonstrating how our perception and interpretation of events play a crucial role in how stress affects us. Dr. Kashey provides a fascinating exploration of cognitive appraisal, affective integration, neurological queuing, and organ activation, shedding light on transforming a psychological stimulus into a physiological stressor. He emphasizes how our behavioral response and outlook on the outcome shape our overall well-being, offering insights into fostering resilience and better handling challenging stressors.

Ep# 156: Fatter, Angrier, Sicker

Dr. Trevor Kashey — Fri, 01 Dec 2023 14:00:00 +0000

In this episode, Dr. Kashey addresses a fundamental yet often overlooked aspect of human behavior: the battle between control and influence. With his trademark wit and wisdom, he emphasizes the importance of understanding the negative consequences of an obsession with control and the benefits of shifting our perspective to influence. He shares how thinking in terms of influence rather than control, can lead to a more rational and constructive approach to life's challenges. He uses the captivating story of Tabitha, a remarkable individual who has undergone a transformative journey. Tabitha's experiences shed light on the detrimental effects of an insatiable need for control and how embracing influence can liberate one from rigid expectations. Dr. Kashey urges us to focus on what we can influence, promoting rational responses to frustrating stimuli and leading to more constructive outcomes.

Ep# 155: Lose Weight by Focusing on the Negative

Dr. Trevor Kashey — Fri, 24 Nov 2023 14:00:00 +0000

Welcome to another enriching episode with your insightful host, Dr. Kashey. In this episode, we delve deep into transformation, focusing on harnessing negative experiences to propel oneself toward growth and resilience. Our central character, Tabitha, makes a comeback, illustrating the profound impact of managing frustration and impulsiveness. Driven by a desire for self-improvement, Tabitha reflects on a pivotal moment at work where frustration and regret consumed her, leading to a spiral of destructive behaviors. Through Tabitha's journey, we uncover the power of embracing one's negative experiences without succumbing to self-deprecation. Dr. Kashey provides a strategic framework, guiding listeners to assess their frustration tolerance and response to stimuli. By actively evaluating their reactions, individuals can pave a path toward rationality and constructive action.

Ep# 154: Turn Your Obstacles Into Opportunities

Dr. Trevor Kashey — Fri, 17 Nov 2023 14:00:00 +0000

In this episode, Dr. Kashey discusses the fascinating realm of turning obstacles into opportunities. Inspired by an insightful comment from TKN's client, Danielle, he explores the profound impact of changing our perspective on challenges. By focusing on the side effects of our growth journey, Danielle has developed a remarkable ability to transform moments of stress, anxiety, and fear into opportunities for self-improvement. Dr. Kashey emphasizes how our responses to a given stimulus vary drastically based on individual preferences and perspectives. He highlights the importance of approaching problems with rational and constructive thinking, ultimately determining whether we perceive them as obstacles or as chances to evolve. Through engaging analogies and thought-provoking insights, listeners are encouraged to reflect on their responses to life's challenges and consider the profound influence of their perspectives. Dr. Kashey argues that the power to shape our emotional experiences lies in how we perceive and respond to the world around us.

Ep# 153: Life is Too Crazy

Dr. Trevor Kashey — Fri, 10 Nov 2023 14:00:00 +0000

In this episode, Dr. Kashey explores the dynamics of frustration, resilience, and the art of overcoming life's hurdles. Inspired by a post from a successful real estate professional, Rocky, who shared her moment of pushing through a challenging task, Dr. Kashey explores the science behind frustration tolerance. He emphasizes that life often feels frustrating but teaches listeners how to distinguish between what's truly overwhelming and what's just momentarily inconvenient. Dr. Kashey presents a thought-provoking analysis of the stimuli that trigger our responses, leading either to self-destructive actions or constructive growth. Through engaging examples and analogies, he encourages listeners to reflect on their responses to frustrating situations, urging them to choose resilience over impulsive reactions. The episode concludes with a call to action, prompting the audience to assess their behaviors and recognize the difference between momentary relief and genuine progress.

Ep# 152: How to be Offended in 3 Steps

Dr. Trevor Kashey — Fri, 03 Nov 2023 13:00:00 +0000

In this episode, Dr. Kashey dives into the prevalent theme of offense in today's culture, exploring the dynamics of language, influence, and the human tendency to feel offended. He takes listeners on a journey through the continuum of influence, shedding light on how our responses to offensive language can either reinforce destructive patterns or pave the way for constructive outcomes. Dr. Kashey explains the anatomy of being offended, breaking down the stimulus-response-outcome cycle and offering insights into maintaining rationality and resilience in the face of frustrating stimuli. Drawing from Stoic philosophy, he provides a practical exercise that challenges listeners to reevaluate their reactions to perceived insults and emphasizes the power of rational and constructive thinking. Dr. Kashey empowers individuals to navigate the intricate interplay of language, offense, and personal growth by understanding our degree of influence and choosing how to respond.

Ep# 151: Garbage in Your Brain

Dr. Trevor Kashey — Fri, 27 Oct 2023 13:00:00 +0000

In this episode, Dr. Kashey delves into the profound connection between what we say and how we perceive ourselves and the world around us. In a constant flux of words, he creatively likens the mouth to a representation of our gastrointestinal tract, emphasizing the impact of both external and internal "garbage" language on our well-being. Dr. Kashey challenges the pervasive notion that we automatically become like the company we keep, shedding light on the power of language in shaping our thoughts, decisions, and self-perception. He navigates through the intricacies of language and its influence, urging listeners to reevaluate the meaning they attach to their words. By promoting mindful and purposeful communication, Dr. Kashey encourages a shift towards resilience, constructive outcomes, and a body and mind free from the burden of garbage.

Ep# 150: Becoming the People Around You

Dr. Trevor Kashey — Fri, 20 Oct 2023 13:00:00 +0000

In this fiery and insightful episode, Dr. Kashey challenges the widely accepted notion that you automatically become like the people you surround yourself with, debunking this flawed belief. He dismantles the oversimplified idea that merely spending time with certain individuals automatically changes your beliefs and actions. He emphasizes the importance of personal choice and free will in shaping one's thoughts, decisions, and values. Rather than accepting that you become the average of the people you hang around, Dr. Kashey encourages listeners to acknowledge the influence of their social circles while retaining the power to make conscious decisions. Through engaging talk and thought-provoking exercises, listeners are encouraged to examine their relationships and consider the constructive and destructive influences they encounter. Dr. Kashey takes us through evaluating negative influences and devising strategies to manage and navigate them effectively. The episode empowers individuals to recognize their agency and make intentional choices, aiming for rational and purposeful living.

Ep# 149: Tabitha Gets Her Life Back

Dr. Trevor Kashey — Fri, 13 Oct 2023 13:00:00 +0000

In this captivating episode, Dr. Kashey takes us on an insightful journey into STDs (Substitute, Trash, Decrease). To elaborate, he shares a remarkable story about Tabitha, a resilient individual who battled adversity, transforming her life from sickness to wellness. Tabitha's tale serves as a powerful backdrop for a thought-provoking exercise. The episode prompts us to introspect and analyze our daily activities, pondering our impact on character traits and meaningfulness. Dr. Kashey humorously engages with this serious topic, prompting us to consider what defines a meaningful and purposeful existence. Through the lens of Tabitha's experiences, we learn the value of balancing our pursuits and being present in our lives. Dr. Kashey's unique insights into human behavior and the dynamics of busyness shed light on the need to reassess our routines and prioritize meaningful actions. It's a compelling reminder to live with intent and purpose, embracing the chance to reshape our lives.

Ep# 148: Desiree Saves a Man's Life

Dr. Trevor Kashey — Fri, 06 Oct 2023 13:00:00 +0000

Today's discussion touches on the three fundamental aspects crucial for maintaining a rational and constructive relationship with food, eating, and your body, which pave the way for overcoming life's hurdles with grace. Dr. Kashey talks about SRO, which captures the essence of stimuli, responses, and outcomes. Life's stimuli refer to those unavoidable frustrating moments that test our patience and resolve, while 'R' stands for our responses to these stimuli. Dr. Kashey argues that we can shift our perspective by choosing impulsive reactions or measured rational actions. He explains that the 'O' signifies the outcomes generated by our responses, which can either be destructive, leading to a frustrating loop, or constructive, empowering us for future challenges. Dr. Kashey shares his story at the gym, where he turned a minor annoyance into a self-induced frustration, thus sabotaging his rational response.

Ep# 147: Eating and Drinking Out of Frustration and Anger

Dr. Trevor Kashey — Fri, 29 Sep 2023 13:00:00 +0000

Today, Dr. Kashey dives into the world of frustration, anger, venting, and vices. Have you ever felt that overwhelming urge to let it all out or even indulge in binging? Buckle up as Dr. Kashey explores the biological and philosophical aspects of why we tend to gravitate towards these behaviors when upset. He breaks down the logic behind why venting and vices seem to make sense when we're angry and frustrated. While it might feel good at the moment, it might not be the most constructive approach. He unravels the intricate relationship between frustration, response, and outcome and how our belief systems play a pivotal role in this process. Dr. Kashey touches on the dangers of getting caught in the cycle of catharsis and explores why distraction can be a smarter strategy. Join this enlightening journey as we uncover the complexities of venting and frustration and achieving a more rational and constructive outlook.

Ep# 146: Food, Eating, and the Human Body

Dr. Trevor Kashey — Fri, 22 Sep 2023 13:00:00 +0000

In this episode, Dr. Kashey dives into the fascinating realm of human belief systems. He delves deep into the intricate workings of the SRO model, a powerful tool for understanding the interactions between cognition, emotion, and behavior, as he explores how humanity's belief system influences our actions, frustrations, and outcomes, particularly when it comes to our relationship with food, eating, and our bodies. Examining the distinctions between rational and distorted beliefs reveals how conflicting beliefs can lead to self-sabotage and negative outcomes. We journey through the complex dynamics of our beliefs, responses, and outcomes using relatable examples, shedding light on why we sometimes act against our best interests. By uncovering thought and action processes, we gain insight into how to reshape our beliefs for constructive, resilient, and positive outcomes.

Ep# 145: Thinking Fast Vs. Thinking Slow

Dr. Trevor Kashey — Fri, 15 Sep 2023 13:00:00 +0000

Today, Dr. Kashey talks about how being frustrated with positive results can lead to unhappiness and weight gain, while being content with negative results may have a different effect. In the previous lesson, Dr. Kashey introduced the SRO model, focusing on its relevance to food, guilt, body image, and resolving related problems. In this episode, he takes us on an ultra-quick review of the SRO model, emphasizing the outcome. Dr. Kashey explains how your outlook on results and the actual outcome greatly impacts your success. He explores why intelligent individuals sometimes get upset about positive results and uncovers the destructive tendencies associated with negative outlooks.

Ep# 144: Chronic Musterbation Destroys Your Body

Dr. Trevor Kashey — Fri, 08 Sep 2023 13:00:00 +0000

In this episode, Dr. Trevor Kashey explores how chronic musterbation can impact the body and mind. He highlights the importance of understanding the potential consequences and invites listeners to examine their beliefs around food, eating habits, and body image. Through his unique SRO model, he explores how rational and distorted beliefs shape our perceptions and responses, ultimately impacting our outcomes. The episode also delves into linguistic markers of destructive beliefs, such as demandingness, disaster thinking, frustration sensitivity, and damning language. Dr. Kashey encourages us to recognize and challenge these beliefs to achieve better emotional and behavioral outcomes. He also emphasizes adjusting perspectives and expectations, allowing for rational beliefs that foster personal growth.

Ep# 143: The Fat Perfectionist

Dr. Trevor Kashey — Fri, 01 Sep 2023 13:00:00 +0000

In this episode, Dr. Kashey explores a lively discussion on the intricate interplay of beliefs, thoughts, emotions, and behaviors in food, eating, and body image. The episode delves into the TKN’s SRO model, dissecting its components, the stimulus, response, and outcome, along with the impact of rational and distorted beliefs on one's perception, actions, and results. Dr. Kashey humorously guides us through various outcome scenarios, from constructive gratitude to perfectionistic demands and catastrophic thinking. Dr. Kashey further explains how rational and distorted beliefs coexist, leading to demanding and self-defeating behavior patterns. He explains the four possible outcomes from the combination of objective results and subjective outlooks, emphasizing the importance of transforming rigid and distorted beliefs into flexible and rational ones.

Ep# 142: Being Mad About Good Results

Dr. Trevor Kashey — Fri, 25 Aug 2023 13:00:00 +0000

In this episode, Dr. Kashey dives into the intricacies of the SRO model and its practical application in everyday life. Dr. Kashi introduces the concept of the SRO model, emphasizing its relevance in resolving frustrations related to food, guilt, shame, and body image. The episode focuses on understanding the two main components of humanity's belief system: the rational, flexible, and scientific part and the distorted, rigid, and impulsive part. He highlights how these beliefs influence our thoughts, feelings, urges, and responses, ultimately shaping our outcomes.

Ep# 141: Stimulus. Response. Outcome.

Dr. Trevor Kashey — Fri, 18 Aug 2023 13:00:00 +0000

In this episode, Dr. Kashey introduces a new series on coaching methodologies and philosophies, teaching you how to become your own personal scientist and coach. Dr. Kashey explains the background behind the SRO model and its relevance in resolving frustrations related to food, guilt, shame, and body image. He emphasizes that while the SRO model doesn't solve all your problems, it helps you overcome the underlying neuroses and self-sabotaging behaviors that hinder your progress. Dr. Kashey delves into how your beliefs and thought processes impact your responses and outcomes, creating a cycle that either perpetuates frustration or leads to growth and resilience.

Ep# 140: A Rational and Constructive Approach to Food

Dr. Trevor Kashey — Fri, 11 Aug 2023 13:00:00 +0000

In today's episode, Dr. Kashey celebrates a momentous occasion as a class graduates. He argues that as he bid farewell to the graduating class, he opens the doors for new challengers to embark on their transformative journey. He dives into the six crucial points that challengers learn, inviting listeners to integrate these principles philosophically and apply them to their lives.

From understanding the power of thoughts and thought processes to transitioning from distorted to rational thinking, Dr. Kashey empowers individuals to overcome obstacles and foster positive change. He argues that one can achieve fulfillment and happiness by emphasizing informed decision-making through objective measurement, gaining experience, and persistently pursuing goals.

Ep# 139: You Hate Measuring

Dr. Trevor Kashey — Fri, 04 Aug 2023 13:00:00 +0000

In this episode, Dr. Kashey discusses measuring, why it is essential, how it informs decisions, and its connection to rational and constructive thinking. He argues that the TKN team of doctors, nurses, and scientists emphasizes the need for accurate measurements to solve problems effectively. Dr. Kashey explains how being your scientist can lead to progress from baseline assessments to data-driven decisions and actions. He further explores the significance of empirical processes and the role of error margins in achieving success. Dr. Kashey states that by embracing a rational mindset and using precise measurements, you can overcome obstacles and get closer to your desired outcomes.

Ep# 138: How Much Sugar Can You Eat?

Dr. Trevor Kashey — Fri, 28 Jul 2023 13:00:00 +0000

In this episode, Dr. Kashey explores the world of sugar, activity, metabolic health, and body composition, debunking common misconceptions, and dismantling one-size-fits-all recommendations. Dr. Kashey challenges the prevailing belief that intense workouts yield better results, emphasizing that doing less with purpose is key to achieving sustainable progress. He champions personalized nutrition as the path to real progress, empowering you to break free from dogmatic rules and embrace a more rational and constructive eating approach.

Ep# 137: Heads Down "Dig Deep"

Dr. Trevor Kashey — Fri, 21 Jul 2023 11:00:00 +0000

In today's episode, Dr. Kashey explores the theory of constrained energy expenditure, debunking the notion that more intense workouts yield better results. He challenges the prevailing belief that sugar is toxic and emphasizes the importance of personalized nutrition for sustainable progress. With a touch of sarcasm and some explicit language, Dr. Kashey dismantles the dogmatic prison of one-size-fits-all recommendations and encourages listeners to embrace an active lifestyle with purpose.

Ep# 136: Overfeed 2000 People

Dr. Trevor Kashey — Fri, 14 Jul 2023 13:00:27 +0000

In this lively and informative show, Dr. Kashey explores the role of sugar in metabolism and the importance of maintaining an active lifestyle. By delving into the connections between sugar, food, body weight, and activity, Dr. Kashey reveals the complementary nature of these factors and challenges the notion of sugar toxicity. He discusses the benefits of being active daily, emphasizing how it can lead to better metabolic health and body shape compared to intense workouts.

Ep# 135: Healthy Body Weight

Dr. Trevor Kashey — Fri, 07 Jul 2023 13:00:22 +0000

In this episode, Dr. Kashey discusses the interdependent and complementary relationships between food intake, activity, and body weight. He talks about how acting like a potted plant interrupts the physiological and psychological checks and balances between these three factors, particularly with sugar. He explains the three scenarios of what happens if there are changes in food and activity, exercise only, or the combination of food and activity. He also talks about the true underpinnings of getting a body that looks as good as it works and works and looks and the importance of achieving metabolic resilience to maintain positive endocrine status and keep metabolic health.

Ep# 134: Get Diabetes in 9 Simple Steps

Dr. Trevor Kashey — Fri, 30 Jun 2023 13:00:58 +0000

Dr. Kashey talks about the importance of muscle and insulin in sugar disposal and the role of the liver in regulating blood sugar levels. Dr. Kashey discusses the mechanisms behind diabetes, insulin resistance, and glucose intolerance, explaining that high insulin levels can cause organs to build up a tolerance, leading to insulin resistance and, eventually, glucose intolerance. He argues that this can result in malnourishment and diabetes, which can cause nerve damage and organ failure. He also emphasizes the importance of local nutrient cycling in maintaining metabolic health, highlighting the complementary roles of exercise and diet in promoting fat loss and metabolic health.

Ep# 133: Overdosing on Caffeine

Dr. Trevor Kashey — Fri, 23 Jun 2023 13:00:41 +0000

Dr. Kashey takes a break from discussing physiology, sugar conspiracy, and exercise to read an article about overdosing on caffeine.

Ep# 132: Sitting Makes You Fat

Dr. Trevor Kashey — Fri, 16 Jun 2023 13:00:45 +0000

In this episode, Dr. Kashey explains the biochemistry and pathophysiology of obesity-related diseases and discusses how activity significantly impacts appetite and eating patterns. He emphasizes that this effect is conserved across animal species, including humans. He explains a graph showing the relationship between activity, body weight, and sugar intake, which has three major categories: potted plant status, using your body on purpose with purpose, and overkill status. He describes each category in detail and explains what happens when activity levels become too low. Dr. Kashey explains the concept of insulin resistance using the analogy of a house and movers, where the body keeps producing insulin to bring down blood sugar levels, even though the underlying issue causing high blood sugar remains unaddressed.

Ep# 131: The Only Love Triangle That Works

Dr. Trevor Kashey — Fri, 09 Jun 2023 13:00:32 +0000

In this episode, Dr. Kashey talks about the relationship between body mass, activity, and eating and how they complement each other instead of being adversaries. He emphasizes the importance of empirical substantiation and biological conservation of metabolic phenotypes. He also discusses the physiological, logistical, and psychological effects of being active, which regulate energy intake and output. Dr. Kashey talks about the curvy linear relationship between regular activity, regulated body weight, and regulated consumption of metabolic fuel across animal species. He explains the concept of inflection points and how they can be useful in modeling and determining local extremes. Finally, he introduces his upcoming Dr. Kashey transformation challenge, which focuses on having a body that looks as good as it works and works as good as it looks.

Ep# 130: Toxic Sugar

Dr. Trevor Kashey — Fri, 02 Jun 2023 13:00:08 +0000

In this episode, Dr. Kashey summarizes his previous lessons about sugar's toxic effects on health. He emphasizes the importance of understanding how sugar affects obesity and non-communicable diseases and discusses the keys to maintaining metabolic health. Dr. Kashey also talks about the behavioral and physiological aspects of food and eating and the impact of exercise on metabolic health. He explains how consuming sugar affects the liver, which can lead to high blood sugar levels, and discusses the importance of fasting before blood work. He then talks about the confusion that can arise when clinicians use blood sugar levels to measure health and advises against the misconception that being healthy means having low numbers in blood work.

Ep# 129: Sacrifice to the Diet Gods

Dr. Trevor Kashey — Fri, 26 May 2023 13:00:49 +0000

Dr. Kashey discusses the biological factors involved in burning calories and the type of metabolic fuel used during different activities.

Ep# 128: Food Guilt and Shame

Dr. Trevor Kashey — Fri, 19 May 2023 13:00:13 +0000

In this episode, Dr. Kashey talks about the root causes of guilt and shame around food and eating. He explains that although knowing the origin of a problem may not play a role in its resolution, it can help to generalize the skills one has learned in resolving similar problems in the past. Self-esteem, coupled with demandingness, leads to guilt and shame. He argues that self-esteem is the valuation of one's entire being based on the perceived acceptance from others, perceived superiority over others, and the pressures one puts on oneself. It practically always leads to destroying human worth, although it has practical utility. Dr. Kashey emphasizes the importance of self-respect over self-esteem and urges listeners to stubbornly refuse to make themselves miserable around food and eating in order to foster positive and constructive outcomes with their bodies.

Ep# 127: A Spoon Full of Sugar

Dr. Trevor Kashey — Fri, 12 May 2023 13:00:11 +0000

In this episode, Dr. Kashey talks about the practical nature of the ongoing discussion of how sugar is toxic to the body. He reviews some of the ideas from the previous lesson and highlights some areas for improvement. He explains that metabolic health, often confused with body weight, is separate from it. He emphasizes the importance of being active to maintain metabolic health and how modifying sugar intake is not the only solution. He argues that becoming harsher and stricter with one's diet is not the answer to maintaining good health. Instead, he stresses the importance of being more active, the most significant modifiable metabolic health factor. Dr. Kashey also discusses how feeling overly restricted with food and eating can lead to fear, anxiety, guilt, hostility, and frustration.

Ep# 126: Sugar and Your Metabolic Health

Dr. Trevor Kashey — Fri, 05 May 2023 13:00:57 +0000

In this episode, Dr. Kashey explores metabolic health and how it relates to our physical activity and sugar intake. He starts by defining metabolic health and explains the seven stages of post-absorptive physiology that play a crucial role in metabolic health: nutrient transport, sorting, uptake, mobilization, transformation, combination, and oxidation. He emphasizes the importance of maintaining metabolic health and how various factors, such as our diet, lifestyle, and environment, can impact it. He explains the major causes of disturbance in metabolic health and emphasizes the importance of physical activity in maintaining metabolic health. He describes how moving around can be a modifiable factor in improving our metabolic health and how our sedentary lifestyles can negatively impact our health. He also mentions his upcoming challenge for those interested in improving their metabolic health and sharpening their minds.

Ep# 125: Erase Your Food-Guilt

Dr. Trevor Kashey — Fri, 28 Apr 2023 13:00:47 +0000

In this episode, Dr. Kashey talks about the psychobiology of sugar and provides insights into how to resolve your relationship with food and eating. He challenges the axiomatic drivel that sugar is bad and you are what you eat, stating that these rules and slogans harm more than help. He explains how the human body is a complex combination of overlapping and communicating biological systems, and therefore, a one-size-fits-all diet recommendation is not justifiable. Dr. Kashey discusses how chronic diseases such as diabetes, heart disease, cancer, and other metabolic derangements associated with excess body fat are not caused by eating fat, sugar, and salt, as policymakers and diet centrists have wrongfully deduced. Instead, he argues that what matters more is what your body does to your food. He talks about how we can influence how our bodie does things and ultimately get better rather than just feeling better for a short time. He finally explains how people tend to sabotage themselves by saying stuff and trying to mean it and how they could succeed by meaning something and then saying it.

Ep# 124: Sugar Rots Your Insides

Dr. Trevor Kashey — Fri, 21 Apr 2023 13:00:11 +0000

In this episode, Dr. Kashey talks about the nuances and semantics of the sugars psycho-bio-socio physiological conspiracy. He starts by discussing diet centrism and how people who are enthusiastic about health tend to over-represent or exclusively represent nutrition's role in health. He explains how these tendencies foster rigid, dogmatic, and absolute diet recommendations, which can be damaging as they wrongly connect adherence to these recommendations as a resolution and deviation from these recommendations as the cause of a wide variety of harmful conditions. He also talks about the need for personalized nutrition and introduces Dr. Kashey's challenge to help people get on track with food and eating to make it a positive aspect of their lives. He also talks about the importance of eating clean and offers complimentary glycemic index wipes to ensure that food is cleaned before eating.

Ep# 123: Sugar is Medicine

Dr. Trevor Kashey — Fri, 14 Apr 2023 13:00:55 +0000

In this episode, Dr. Kashey tackles the topic of sugar and its impact on health. He starts by questioning whether sugar is about prescriptions or proscriptions. He discusses the importance of getting children to bed on time and how it is linked to the repetitive stupidity of public policies and public shaming. Dr. Kashey then talks about the concept of healthy food. He highlights how malnutrition is the underlying cause of about half of the deaths of children five and under. Interestingly, he argues that the World Health Organization recommends sugar to treat those conditions and shares a simple recipe for saving lives. Dr. Kashey further talks about how policymakers are trying to scare people into compliance, and argues that the perceived toxicity of sugar is really proportional to how metabolically frail people make themselves.

Ep# 122: The Eternally Frustrated Perfectionist

Dr. Trevor Kashey — Fri, 07 Apr 2023 13:00:23 +0000

In this episode, Dr. Kashey delves into whether it is possible for people to care too much. He explores the findings of 120-year-old neuroscience experiments on the nervous system stimulation, performance, and learning. Dr. Kashey provides guidance on what to do when we find ourselves chronically frustrated about our results and what happens when we take things way too seriously. He explains what causes or determines the rate of habit formation and elaborates on how caring and taking things seriously affect us using the Care Curve. He also discusses what happens when we care too little and how getting super-worked up makes us more frustrated and dumber. Don't miss this informative and actionable episode as Dr. Kashey provides 3-step solutions to meet goals without taking things too seriously.

Ep# 121: Sugar Changes Your Body

Dr. Trevor Kashey — Fri, 31 Mar 2023 13:00:59 +0000

Are you curious about the impact of sugar on human physiology? Join Dr. Kashey as he talks about sugar and its impact on human physiology. He explores the various sources of sugar stored in our bodies and how diet centrism is causing hostility and mass confusion. Dr. Kashey explains what determines the effect that sugar and sugar polymers have on human psychiatry and the importance of self-correcting psychiatry. He explains why sugars and sugar polymers are the most important biochemicals on earth and why diabetes has become a major problem. Lastly, Dr. Kashey connects the oxygen and sugar biochemistry problems and why the air we breathe is so important.

Ep# 120: Sugar: You Are What You Eat

Dr. Trevor Kashey — Fri, 24 Mar 2023 13:00:14 +0000

In this episode, Dr. Kashey explores the issue of sugar and its impact on our health. He examines the controversial claim that sugar is toxic and breaks down the eight major points of conflict surrounding this belief. He also poses seven key questions to help listeners form their conclusions about the issue. Dr. Kashey explores whether or not diet sugar is a "devil" or a "diety," and how we can take back control of our health and cultivate self-respect. He also addresses his problem with the "sugar is bad" rhetoric and how the analogy of "what you eat is who you are" can lead to hostility, self-damning, and damning others. Dr. Kashey concludes with a recipe for overcoming self-defeating and impulsive behaviors related to our relationship with sugar.

Ep# 119: Tabatha Was Sick of Working Hard

Dr. Trevor Kashey — Fri, 17 Mar 2023 13:00:53 +0000

In this episode, Dr. Kashey talks about effort-reward mismatch and how it can negatively impact our mental and emotional well-being. He explores the root causes of this phenomenon, how it can perpetuate itself, and strategies for resolving it. He shares a real-life example of a client named Tabitha, who felt that her workload was overwhelming and needed help to make it more manageable. Through his guidance, Tabitha understood the source of her frustration and developed a plan to alleviate it. He also discusses the cultural expectation of hard work in America and how it often leads to frustration and misery. Dr. Kashey emphasizes the importance of differentiating between the needs essential for survival and those not to avoid setting unrealistic and harmful standards for ourselves. To help individuals sort the issue and overcome the destructive beliefs and behaviors that lead to effort-reward mismatch, Dr. Kashey introduces a 5-point belief system guide.

Ep# 118: Sugar Changes Your Thoughts

Dr. Trevor Kashey — Fri, 10 Mar 2023 14:00:33 +0000

Join Dr. Kashey on this episode as he explores diet centrism and gets dipper into its origin. He discusses how to resolve diet centrism and what factors determine someone's best diet. He addresses how personalizing and magnifying prompts diet centrists to label us or any of our ideas globally and negatively and how this leads to the issue of self-esteem. He explores the concept of diet-centric disease-mongering and how people tend to focus on conclusions rather than facts, which can lead to distorted thinking. He also provides insights by comparing the issue of labeling sugar as bad to someone walking on a broken leg who argues that walking hurts and, in turn, labels walking as bad. Dr. Kashey also talks about why it is best when logic hinges on verifiable arguments. He emphasizes the importance of logic and verifiable arguments when understanding the complexities of diet and nutrition.

Ep# 117: Sugar Changes Your Brain

Dr. Trevor Kashey — Fri, 03 Mar 2023 14:00:21 +0000

In this episode, Dr. Trevor Kashey unravels the conspiracy theories surrounding sugar and its supposed toxicity. With an increasing number of people assuming that sugar leads to obesity and chronic diseases, Dr. Kashey separates facts from fiction and provides a scientific perspective. He explains why sugar is a polar molecule and how the polarization of sugar creates few winners and many losers. Dr. Kashey also introduces TKN, a solution that addresses this issue in a practical, rational, and constructive manner. He sheds light on what sugars are, how they help our bodies function, and why polarizing them is a serious problem. Additionally, he discusses how axiomatic terminology can distort thinking and lead to specific behavior patterns. He also touches on how orchestrators and potential leaders manipulate people and push an agenda, often without them even being aware. Tune in for a fascinating and informative discussion on sugar's complexities and impact on our lives.

Ep# 116: Sugar. Buckle Up.

Dr. Trevor Kashey — Fri, 24 Feb 2023 14:00:39 +0000

In this episode, Dr. Kashey discusses the centuries-long war on sugar, alcohol, and tobacco. He discusses the overwhelming evidence of these substances' adverse effects on human health and contrasts this with the lack of evidence supporting any benefits. Dr. Kashey also explores the often absurd and distorted beliefs surrounding dietary sugar and how this has led to misguided public opinions and policies. Additionally, Dr. Kashey discusses his year-long curriculum focused on the vital role of sugar in metabolism and provides a sneak peek into some of the topics covered in the lessons. He also addresses the idea that he is "brainwashed" and explains why learning about the integration of sugar in human metabolism is so important.

Ep# 115: 15 Symptoms of the Self-esteem Disease

Dr. Trevor Kashey — Fri, 17 Feb 2023 14:00:36 +0000

In this episode, Dr. Kashey explores the negative effects of a rigid, egotistical, and impulsive approach to problem-solving. He discusses how this approach can lead to the development of a "self-esteem disease" with various adverse side effects, including an obsession with status and approval that can overshadow the pursuit of a satisfying and joyful life. Dr. Kashey explains how this pursuit of self-esteem can lead to believing that one is superior to others and can foster impulses and, even worse, compulsions. He also explores the link between self-grading and self-esteem and how it can block people from focusing on the problems they could be solving. In addition, Dr. Kashey touches on the root of all forms of prejudice and how it is connected to this rigid, egotistical approach to problem-solving. Tune in to this thought-provoking episode to learn more about transitioning to a more rational and flexible problem-solving approach and improving your overall well-being.

Ep# 114: What Type of Trip Taker Are You?

Dr. Trevor Kashey — Fri, 10 Feb 2023 14:00:58 +0000

Dr. Kashey shares one big thing that people have in common that can help them progress while still having a good time while traveling.

Ep# 113: Trade Your Self-Worth For Cool Stuff

Dr. Trevor Kashey — Fri, 03 Feb 2023 14:00:58 +0000

In this episode, Dr. Kashey talks about self-worth and how it can be used to obtain cool stuff. He guides listeners through a step-by-step process for becoming an expert at trading in their self-worth to get what they want. Along the way, he shares insights on how to depend on self-esteem to determine one's worth and offers tips on increasing self-esteem to become more confident and self-assured. Dr. Kashey also discusses the importance of evaluating oneself and others to ensure proper functioning, and he shares strategies for inflating one's self-esteem when necessary. Additionally, he explores the different ways people may mask or mainline their self-esteem and provides insights on how to manage self-esteem to maintain a healthy balance. Finally, he offers suggestions for distracting activities that can help individuals build self-esteem riches while avoiding the pitfalls of an idealized world.

Ep# 112: Make Yourself Miserable to Make Your Life Better

Dr. Trevor Kashey — Fri, 27 Jan 2023 14:00:01 +0000

In this episode, Dr. Kashey delves into self-esteem and global rating, examining how these concepts exist practically everywhere. He talks about three examples of the practical utility of self-esteem and global rating, specifically in technology, entertainment, and skill development. However, he also touches on the darker side of self-esteem and global rating, explaining how they can often benefit others at the cost of our well-being and lead to distorted thinking and learned victimization. Dr. Kashey argues that self-esteem and global rating can also have practical benefits despite these negative consequences. Join us for a thought-provoking conversation on the importance of self-esteem and how it shapes our approach to life. Tune in to "Coffee with Dr. Kashey" and take the first step towards understanding and improving your self-esteem.

Ep# 111: When Keeping it Real Goes Wrong

Dr. Trevor Kashey — Fri, 20 Jan 2023 14:00:27 +0000

In this episode, Dr. Kashey talks about the two fundamental desires that drive human behavior: the desire to survive and the desire to have a fulfilling and enjoyable life. He delves into the concept of ego distortions and distorted self and how these can lead to self-defeat. Dr. Kashey also explores the origins of self-defeat and how it can manifest in our lives. Dr. Kashey also discusses the distorted counterparts to the 15 traits of self and how these distortions can hinder our ability to live a happy and fulfilling life. Throughout the episode, Dr. Kashey offers practical tips and strategies for overcoming ego distortions and maintaining a healthy sense of self. Whether you're struggling with self-doubt or looking for ways to improve your overall well-being, this episode is a must-listen for anyone seeking a happy and fulfilling life.

Ep# 110: 15 Things That Make You YOU

Dr. Trevor Kashey — Fri, 13 Jan 2023 14:00:15 +0000

For many reasons, it can be difficult for people to know who they really are. In this episode, Dr. Kashey argues that trying to find the ego or self is a legitimate way to help cure self-esteem, allowing self-respect to take place philosophically. To expound on these, he talks about leveraging 15 things that make self. Among these, we have the dangers of self-identifying, the innate uniqueness of human beings, intellectual awareness, changing personality to some degree on purpose, self-control, the power to have self-confidence and how to increase it, and the rational and flexible preferences associated with value. We also learn about the two innate desires of self-assumed by the SRO model and how SRO cycles interact interpersonally.

Ep# 109: Self-Esteem is a Learning Disability

Dr. Trevor Kashey — Fri, 06 Jan 2023 14:00:33 +0000

Self-esteem is one of the most dangerous pandemics ever hitting the human race. In this episode, Dr. Kashey talks about self-esteem and why understanding self is a requirement to know your self-esteem. He clearly shows how self-esteem affects your personality randomly, intensely, and negatively. He proves self-esteem is a learning disability and elaborates how self-respect is the cure. He also shows us how to deal with self-esteem properly and what personality and humanity are made of. We learn the dangers of self-esteem and a clear explanation of the difference between self-esteem and self-respect, not leaving behind how the SRO model shows what affects how we respond to frustrations. Tune in now!

Ep# 108: Maybe She's Born With It - "Genetic Predispositions"

Dr. Trevor Kashey — Fri, 30 Dec 2022 14:00:27 +0000

Are you a staunch advocate of free will and rationality, or do you believe we're all predisposed to make decisions based on genetics, neurology, biochemistry, and culture? Here we discuss the practicalities of genetics and predispositions to overeating and fatness. These biological urges are not a law of nature, but if you don't use your free will to override the instincts that make you flawed, those instincts will take over. In today's show, Dr. Kashey talks about why people find it so easy to ignore justifiable reasons for eating rationally. Dr. Kashey notes that the power of choice under the most extreme circumstances is still more substantial than a biological urge and concludes by letting us know how to increase the impulsivity of smarter decisions effectively. Tune in to learn these and many more.

Ep# 107: Genetics of Overeating- Dr. Kashey's Practical Implications

Dr. Trevor Kashey — Fri, 23 Dec 2022 14:00:45 +0000

We've all heard the wacky belly fat myths that your genetics mean you can't lose weight. But what does genetics have to do with overeating? When we talk about genetics, people usually think of genes and how they affect our species. But many other things significantly affect how we function and determine our health. In this episode, Dr. Kashey talks about the genetics of overeating, how to know that you are genetically handicapped, and what it implies. Dr. Kashey talks about a primer on the legitimate implications of genetic predispositions to fatness and overeating, separate from genetic predispositions to diseases associated with obesity. He shares some fundamental causes of the neurological bugginess, causing what appears to be legitimate automatic overeating. We also learn the two implications of genetic predispositions and the disturbances that make the SRO cycle roll. Sit back and enjoy!

Ep# 106: Planning Your "Perfect" Day

Dr. Trevor Kashey — Fri, 16 Dec 2022 14:00:07 +0000

Have you ever wondered how to plan your food in the best possible way to get the most nutrients possible? It is no doubt that finding the perfect balance of food every time can be challenging, but if you take your time and plan things out, it gets easier. In this episode, Dr. Kashey gives a helpful order on how to put together a daily meal plan with an outstanding balance. He breaks down what each item means and how much of each one you should have. He tells all the nutrients one can find in these food sources. Dr. Kashey also lets us know what determines the amount of roughage one needs to have in their plan.

Ep# 105: When They Have a Lot of Trouble With Your Change

Dr. Trevor Kashey — Fri, 09 Dec 2022 14:00:53 +0000

Everybody has been in a situation where they feel frustrated with others or have frustrated someone. In this episode, Dr.Kashey gives insights into the principles of resolving frustrations. This plays an essential role in discerning a person's realities, but often, it is forgotten that people come out of their ways of living without knowing why they are doing so. However, it would be worthwhile to know how we can change these things so that they will help us in our future situation better than at present. To tackle this, Dr. Kashey talks about the ultra-quick view of the SRO mode plus the MY-WHY-TRY model. He also looks to establish whether taking it turns to sugging it out and how to use science to change rigid absolute minds into flexible and rational preferences in a relationship. He shares details on why simple frustrations seem complex and gives the five internal transformations as to why one would act in a particular manner. To know what causes frustrations, Dr. Kashey notes that rigid absoluteness is the basis of all chronic frustrations.

Ep# 104: When They Have Trouble With Your Change

Dr. Trevor Kashey — Fri, 02 Dec 2022 14:00:07 +0000

Undoubtedly, as we interact with people, we experience some serious or minor friction, especially when making ourselves better. In today's episode, we're talking about handling friction in any form of relationship as a result of making yourself better. While the topic may not be new for the most part, what Dr. Kashey does is bring a fresh approach. Among the issues explained, we have the application of the SRO method so that everybody wins in this situation. The good doctor shares the stimulus, response, and outcome model, which forms the belief system. There are times when people get frustrated by our actions, and in this episode, we get to know what it is that we can do when one is frustrated by our actions in a relationship. Sometimes we expect much from people, or others expect much from us; thereby, we end up freaking out when our offers are declined. This issue is clearly explained in this episode, citing the reasons for such responses. He also shares that the frustration zone comes in place when what you do frustrates others or when what they do frustrates you.

Ep# 103: When You Feel Like You're Just a "Consumable"

Dr. Trevor Kashey — Fri, 25 Nov 2022 14:00:14 +0000

In today's podcast, Dr. Kashey talks about taking yourself from an exhausted and consumable resource to a rational and constructive renewable resource. The key is the aspect of the absoluteness of the rules. Rules you follow probably consume you, but rules you follow with reason and compassion tend to renew you. They make it easier for you to become a renewable resource. You can only do the work of one person if you're following every rule in place. Your benefit to others is not as important as these rules are for yourself. It is no doubt that serious things allow you to rationally prioritize what you want so that you may be fulfilled instead of impulsively pressuring yourself. You can’t control other people, but you can control yourself. You don’t have to be a victim of circumstances, but you can choose how much stress is in your life. Tune in and learn why it is good to focus on yourself!

Ep# 102: Babies SUCK at sports!

Dr. Trevor Kashey — Fri, 18 Nov 2022 14:00:14 +0000

In today's lesson, Dr. Kashey talks about genetics, fatness, overeating, and other triggering things like that in the context of genetics.

Ep# 101: Recover From Punishing Yourself

Dr. Trevor Kashey — Fri, 11 Nov 2022 14:00:36 +0000

The previous lesson about Tabitha's story on controlling the outcome when a mistake has already happened. In this lesson, Dr. Kashey talks about how she beat herself badly and went from whipping herself to getting reasonably irritated at herself. One can do some dumb things because they are overloaded with frustration tolerance or is more demanding to themselves since frustration tolerance went down. Dr. Kashey says this happens because more self-aware people punish themselves when they do dumb things and take responsibility. On the other hand, oblivious people tend to punish others when they do dumb things and take less responsibility because others must be able to fix it; therefore, they demand that they fix it. In the lesson, Dr. Kashey shares what smart people do when they experience problems. He also talks about the solutions to these problems and how perfectionism and procrastination tend to criple one from doing anything except waiting until the urge to do something is very high due to pressure. We also learn why intelligent people are exhausted, especially with themselves, and the solutions that TKN presents to such issues. In this episode, we learn that although our upbringing makes us believe that it was a requirement as a child to survive, and we often carry it as an adult, with the help of TKN, we learn how to use our brain to construct a rational and constructive priority instead of impulsive and destructive punishments.

Ep# 100: Yawning Less Gets You More Sleep

Dr. Trevor Kashey — Fri, 04 Nov 2022 13:00:48 +0000

In this lesson, Dr. Kashe talks about training symptoms that help you address the cause of a problem, and concerning this, he talks about a coach who complains that one of the clients in the gym keeps on yawning during exercise. Dr. Kashey also presumes that the cause of this trait maybe be attributed to the person's hectic work schedule. He argues that if it is the issue of crazy work schedules, it is easy for her to fix that, and yawning during training fixes itself. Dr.Kashey, in this lesson, explains that getting to the root of a problem is sometimes important, but it is often overrated, and with a tiny bit of critical thinking, thinking critically can be a solution to an underlying problem and how TKN's SRO model solves this. Listen to discover how such problems can be resolved!

Ep# 99: The Stories We Tell Ourselves

Dr. Trevor Kashey — Fri, 28 Oct 2022 13:00:48 +0000

Today on Coffee With Kashey is a review for all the new people of the SRO model, which explains a lot of our bad cycles. The model starts with the Stimulus (what upsets you) and Response (what you do about the Stimulus) before arriving at the Outcome (what happens after you Respond to the Stimulus) all of which are influenced by our underlying beliefs. Dr. Kashey's solution is twofold. First, coach yourself or get coached through good experiences! Run experiments and collect true data so you can think and act in direct conflict with your problems in rational and constructive ways, actively changing what you believe by disputing your rigid beliefs, thinking backward and questioning your self-sabotaging thoughts. Second, a positive outlook changes how you view the results and what you do next! You'll gain resilience after negative results, find gratitude from positive results, decrease frustration in your life and stop bad cycles.

Ep# 98: How to Become Resilient

Dr. Trevor Kashey — Fri, 21 Oct 2022 13:00:22 +0000

In this podcast, Dr. Kashey talks about stimulus and response, stating that in the space between stimulus and response lies a circular interaction between thoughts, feelings, and urges that trigger you to respond. The distance between the stimulus and response can be reduced if the thinking problems and rigid beliefs are replaced with rational beliefs. To show how humans respond to provocation, he shares four categorical outcomes of the Pesky Space model: gratefulness, demand, resilience, and dissatisfaction, all based on results and outlooks with rational and irrational thinking. He further states that if you want to eliminate all that self-sabotaging garbage, you must think and act purposefully and aggressively in conflict with those things, literally think and act against them over and over and over aggressively, violently, stubbornly persistently.

Ep# 97: Urgency Vs. Emergency

Dr. Trevor Kashey — Fri, 14 Oct 2022 13:00:30 +0000

Dr. Kashey describes how the space between Stimulus and Response consists of what you Think, Feel and Decide to do, which all connect in a circular way. A Stimulus bigger than your tolerance for frustration means your Thoughts about the Stimulus will become distorted, and you will Feel negative and make impulsive Decisions, all leading to self-sabotaging Responses. This system is fed by things blocking you from what you want and your own beliefs. Behavioral scientists have shown the best way to change a rigidly reinforced belief is by forcing yourself to repeatedly act otherwise. The client used a full day of fasting to test whether any actual dire consequences occurred if she felt the urge to eat and purposefully did nothing, and so her distorted belief hypothesis was found to be untrue!

Ep #96: How Tabitha Beat Her Binge-Eating Demon

Dr. Trevor Kashey — Fri, 07 Oct 2022 13:00:43 +0000

It’s time to change your beliefs around food and eating with another episode of Coffee with Kashey! Do you have problems that existed in your past that creep into your adulthood? You owe it to yourself to smash the ugliness that stemmed from those problems of decades ago. In this episode, Dr. Kashey shows us how to leave that ugly part of our life behind so we can focus on our present. We’re focusing on practical solutions in the present and more, in today’s episode.

Ep #95: What Got You Here?

Dr. Trevor Kashey — Fri, 30 Sep 2022 13:00:09 +0000

In previous episodes Dr. Kashey talked about the 3 different external interaction systems: the environment, the social system and the human system. Today, Dr Kashey focuses on the 3 internal systems: your beliefs, your decisions, and your urges. Dr. Kashey explains how these internal systems interact with one another, and how they contribute to influencing what you do. This is important because what you do ultimately affects whether, and how, you either solve your problems, or make them worse when you are feeling frustrated, overwhelmed, or discouraged. Most people and programs tend to focus on understanding where problems originated from. Dr. Kashey believes that a better solution is to gain an understanding of what makes the same problems arise again and again, because gaining an understanding of the central mechanism that maintains the problems is the first step to taking concrete actionable steps to resolve them so that you can achieve your goals.

Ep# 94: Does Food Cause Frustration?

Dr. Trevor Kashey — Fri, 23 Sep 2022 13:00:57 +0000

Can you get it all by changing your thinking? TKN proposes precisely that - and works to get around your #BIGBRAIN interfering with disrupting your mission to get it all done. With TKN’s SRO model, you can sharpen your mind and chisel your body at the same time. How? Listen to discover how the SRO model helps with your thinking, solves those practical problems, and gets you to the action to get your desired outcome simultaneously.

Ep# 93: TKN's Adapt Framework

Dr. Trevor Kashey — Fri, 16 Sep 2022 13:00:20 +0000

In today's Coffee With Kashey episode, Dr. Trevor Kashey has a real-life client case study that shows how the ADAPT framework works. The client was pre-diabetic and had issues with her blood pressure and blood sugar. But because biology operates on a continuum of self-correcting feedback loops, within 3 months of starting to ADAPT her bloodwork was back in healthy ranges and she lost 23 pounds! Dr. Kashey reviews the ADAPT framework, noting that clients are fine to combine steps because the system is written like so for learning purposes but does flow together.

Ep# 92: Bloated, Tired, and Emotional

Dr. Trevor Kashey — Fri, 09 Sep 2022 13:00:29 +0000

You’ve explored thinking problems in the previous two episodes and now you’re ready to tackle a practical problem hindering progress towards your goal. In this episode, Dr. Kashey explains how the ADAPT problem-solving framework, developed by famed cognitive scientist Dr. Nezu, will give you a “plug and play” solution to most of your practical problems or goal-blockers. It’s one more tool in the box to remove roadblocks and continue progressing towards your goals even when the road gets a little wonky (and we know it will get a little wonky). So put on your thinking caps and nerd glasses and take a closer look at solving your practical problems.

Ep# 91: Is Your Environment a Product of You!?

Dr. Trevor Kashey — Fri, 02 Sep 2022 13:00:25 +0000

When life is stressful, we think we need to wait until things calm down, causing us to do nothing and procrastinate forever until life is “perfect” again. This mental roadblock becomes our pass to do nothing about all those problems causing the stress. People who feel overwhelmed and stressed tell themselves they've lost control, so they even give up control over everything causing them stress. In many cases, we even give up on doing things that lower stress! In today's Coffee With Kashey episode, Dr. Trevor Kashey encourages us to look back at previous times of stress. Think about how you used your mental and physical energy, or how you wasted it. Were the things you did to feel better effective? When stress reaches a certain point, you need to pause and bring back logic and reason into your responses for a positive and constructive outcome!

Ep# 90: "Answers" Are Useless

Dr. Trevor Kashey — Fri, 26 Aug 2022 13:00:08 +0000

It’s time to change your beliefs around food and eating with another episode of Coffee with Kashey! What matters more to you, having the answer to a problem or knowing how to solve the problem? Sometimes you can have the answer to a problem but still fall short. Sometimes you can have all the information you need, and have a plan that seems to make sense, but you still find yourself struggling. You know the answer to the problem ... but you need solutions that work for YOU. Well, TKN gets you the custom solution you need. And we’re going to get into all of that and more in today’s episode.

Ep# 89: A Problem For Every Solution

Dr. Trevor Kashey — Fri, 19 Aug 2022 13:00:46 +0000

Dr. Kashey discusses how to break the vicious cycle of creating a problem for every solution. There are two types of problems: practical and thinking. They can reinforce each other and lead us down the slippery slope of self-sabotage. For example: a person thinking they are a failure (thinking problem) because they messed up on their diet (practical problem). We should put aside the rigid demands we have for ourselves, and instead adopt flexible preferences. This will help us create constructive, rational solutions to both types of problems, and stop the vicious cycle of creating a problem for every solution.

Ep# 88: No Pain No Gain?

Dr. Trevor Kashey — Fri, 12 Aug 2022 13:00:48 +0000

Dr. Kashey addresses the popular saying “No pain, no gain!” While it’s commonly used as a motivating phrase, Dr. Kashey argues that it is a conflicting philosophy that confuses correlation and causation. It assumes that in order for there to be success, pain must be involved, which is a distorted belief. Although progress may require some sacrifice, we should not be conditioned to expect misery every time we take a step forward in life. Instead of pain, we should aim for rational, constructive, flexible, and scientific thinking. Only then will we be able to make the permanent behavior changes needed to be fit, happy, and successful.

Ep# 87: Still Struggling With Being Out-of-Shape

Dr. Trevor Kashey — Fri, 05 Aug 2022 13:00:36 +0000

Dr. Kashey relieves us of our perfectionist demands that only create frustration and ultimately end in self-sabotage. People tend to act based on what they believe rather than what they actually want. If a belief system is crooked, then actions aligned with those crooked beliefs will lead to undesirable outcomes. Then, in an effort to make sense of the conflict between what someone does and the results they’re getting, irrational thought processes can arise. Upon closer investigation, it might be found that unrealistic perfectionist demands are disguised as valued beliefs. This is why reasonable preferences are more helpful than perfectionist demands.

Ep# 86: Is the Past Really the Past?

Dr. Trevor Kashey — Fri, 29 Jul 2022 13:00:09 +0000

Dr. Kashey shows us why experiences of the past have a minority influence on what we choose to think and do now. Learning from the past is one thing, but repeatedly bringing up the past and using it as an excuse for poor choices in the present is detrimental to reaching our goals. Although it can feel like the past is a problem in the present, this is only because we sometimes use the past as a tool to create problems in the present. This can be avoided if we stop allowing events of the past to have an inflated influence on how we think and act in the present. We have the power to choose the right influences as well as refuse the wrong influences.

Ep# 85: Why Do I Keep Getting Fatter!?

Dr. Trevor Kashey — Fri, 22 Jul 2022 13:00:08 +0000

Dr. Kashey knows that hitting goals is a vital aspect for each of our definitions of “success”. This is why Dr. Kashey has studied human tendency when it comes to approaching these goals. Between a dogmatic approach and a scientific approach, Dr. Kashey believes that incorporating more of the latter can have a healthier impact towards our relationship with our goal-setting process and our inevitable failures or successes. Although Dr. Kashey acknowledges the need for both dogmatic and scientific systems of thinking due to the human need for tension to evolve and become better, he also notes that seeing outcomes as something more of a product of consistency that can be iterated and learned from rather than as something expected, or as a binary “yes or no”. At the end of the day, Dr. Kashey reminds us that subscribing too much to rigid frameworks of thought is dangerous in the long term, as it damages our sense of self and of others, compared to healthier frameworks where observing, learning, persistence, and resilience are valued.

Ep# 84: Can't Stop Sabotaging Yourself

Dr. Trevor Kashey — Fri, 15 Jul 2022 13:00:28 +0000

Dr. Kashey addresses individuals who can’t seem to stop sabotaging themselves no matter how hard they try. Five major flags that set people up to fail include, 1) living in vague-ville, 2) making up for “vague-ry” with grand gestures, 3) a poor track record, 4) they believe there must be pain for there to be gain, and 5) they’re stuck to their guns. After expanding on these five flags, Dr. Kashey promises that they’re all fixable! By using his stimulus-response-outcome model, we are able to stop the frustrating downward spiral of self-sabotage and instead make real progress towards our goals. Our belief system determines what we want and the demands we place upon ourselves.

Ep# 83: Your Relationship With Food

Dr. Trevor Kashey — Fri, 08 Jul 2022 13:00:49 +0000

In this episode, Dr. Kashey briefly reviews the S (stimulus) in SRO before jumping into the outcomes component of SRO. To understand outcomes, you need to understand that your belief system contains two key parts: the desire not to die and the learned behavior to truly live. While those may seem very similar, the desire to truly live is a learned behavior, while the desire to not die is innate. This belief system is the body responsible for your outlook and designates the desired outcomes you would like to achieve. For example, food is an integral part of not dying and can be essential for thriving, but your relationship to food will arise from your own beliefs about food. Join Dr. Kashey as he helps you restore balance to the force and investigates the impact SRO can have on you.

Ep# 82: She Refused To Do This To Herself Anymore

Dr. Trevor Kashey — Fri, 01 Jul 2022 13:00:39 +0000

In this episode, Dr. Kashey discusses the difference between doing things not to die and doing things to live genuinely and fully. Kashey shares the story of Linda, one of his clients who struggled significantly with her negative thoughts. When she became a client, she started working on the SRO model. The S stands for "stimulus," or the things that happen TO you and what YOU make happen. For the things that happen to you, these will be the big physical things that impact what your body does. Sometimes, this may be an occurrence in your body. In other cases, these may be drug-related. Either way, your brain bypasses the understanding stage entirely. For the stuff you make happen, these are the responses you incur by responding to the stimuli around you. For Linda, all she needed to pay attention to and work on was the stimulus part of SRO.

Ep# 81: Adult Toddlers

Dr. Trevor Kashey — Fri, 24 Jun 2022 13:00:55 +0000

Dr. Kashey continues his discussion of fault and blame in a practical light. He explains his belief that the far left and the far right are both partly correct but fully stupid - the far left being someone who relinquishes all responsibility for anyone’s fortune or misfortune, and the far right being someone who forces too much responsibility and who assumes complete control. Even if an ugly decision or silly mistake was made, it is not beneficial to chronically think and act like a victim. We have the freedom to choose what direction to take, no matter who is at blame for a certain outcome. Although we cannot have total control over crafting our outcomes, we do have a play in creating our own luck, and Dr. Kashey is here to reveal how.

Ep# 80: It's Not Your Fault

Dr. Trevor Kashey — Fri, 17 Jun 2022 16:39:53 +0000

Thanks to a previous episode with Dr. Kashey when we learned how to apply helpful negativity, Dr. Kashey now gives a deeper look into the response aspect of the stimulus-response model. We do not have control over everything, but we do have control over our response. Applying helpful negativity helps us efficiently control our emotions, thoughts, and actions rather than being the victim of them. Keeping this in mind in the midst of responding to a problem, we are able to thrive under any condition. Practicing self-respect will keep ourselves from being chronically victimized. Dr. Kashey again reminds us of the benefits of rational, constructive, and flexible scientific-mindedness.

Ep# 79: When Does Negativity = Good!?

Dr. Trevor Kashey — Fri, 10 Jun 2022 13:00:10 +0000

Dr. Kashey offers insight into self-sabotaging eating behaviors. He shares the first step to resolving it, how to discriminate between helpful and harmful negativity, and how to use negativity in a rational and constructive way. Becoming aware of your self-sabotaging behaviors involves understanding the influence of three modifiable internal factors and two modifiable external factors, which Dr. Kashey will reveal in this episode. With a focus on how negativity impacts self-sabotage, we will learn how to put a positive spin on negativity so we can use it to help us rather than harm us.

Ep# 78: Check Yourself Before You Wreck Yourself

Dr. Trevor Kashey — Fri, 03 Jun 2022 13:00:14 +0000

Resuming his mini series about scientific thinking, Dr. Kashey now digs into the characteristics of scientific-mindedness and how to use it to “check yourself before you wreck yourself.” Traits of scientific thinking include observing observations, organizing and modifying the facts of your life, and proving some ideas and opinions to be false. It even gets into skepticism of more abstract concepts such as the universe being in charge of good and bad. Thinking scientifically does not come to a halt once it approaches abstract concepts, and Dr. Kashey explains how to apply scientific mindedness to abstract belief systems. This will empower us to handle our thoughts and actions in a constructive and rational manner.

Ep# 77: Perfectionism Makes You Fatter

Dr. Trevor Kashey — Fri, 27 May 2022 18:07:04 +0000

While negativity can be destructive, it can also be relatively constructive even for a self-deprecating pessimist, Dr. Kashey says. There is a difference between preferences and demands; the former creates helpful pressure, the latter creates harmful pressure. Demanding too much of yourself can lead to anxiety and depression, which will in turn push you farther from your goals. It will wear down your feeling of self-worth. Following your preferences is a constructive way to practice scientific-mindedness and create a successful path to progress. We are not meant to expect perfection of ourselves. Dr. Kashey teaches us how to put those unrealistic, dogmatic demands to rest, and instead adopt helpful preferences that will lead us to overcome the hurdle of perfectionism.

Ep# 76: 4 Reasons You Self- Sabotage

Dr. Trevor Kashey — Fri, 20 May 2022 13:00:35 +0000

Dr. Kashey puts on his scientific minded thinking cap and answers the age-old question of “How does what you believe influence the way you process your thoughts, thereby dictating how you act?” He compares rigid versus flexible beliefs, scientific versus dogmatic, rational versus impulsive, and constructive versus destructive outcomes. In order to overcome adversity, solve problems, and reach goals, a person must make observations between what they’re doing and what they want. Together with Dr. Kashey, we will observe the three self-sabotaging beliefs that are hiding right underneath our noses and learn how to handle them. It can be frustrating, but that is a part of finding the solution.

Ep# 75: Do You Have Science-Mindedness?

Dr. Trevor Kashey — Thu, 12 May 2022 13:00:04 +0000

After a quick review of a dogmatic system versus a scientific system, Dr. Kashey shows how scientific thinking has a rightful and helpful place in our daily lives. It has an impact in the real world and can aid us in comprehending contradictions in the context of self-respect. Although scientific thinking hinges on facts and logic, this does not equate it to being rigid. Since facts are constantly being revised, science is relatively flexible. This leaves room for belief systems to dictate a person’s values and actions. Dr. Kashey shares six intuitive principles we can use to practically apply scientific-mindedness, followed by a 3 step process to integrate it into our lives. There is a way to rationally and constructively reach our goals and overall improve our lives while thinking scientifically and holding onto what we believe.

Ep# 74: Science Vs Dogma

Dr. Trevor Kashey — Fri, 22 Apr 2022 13:00:25 +0000

At the start of a mini-series covering the comparison of thinking dogmatically versus thinking scientifically, Dr. Kashey gives us a good overview of the differences between the two, as well as how they can impact our emotions. Dogmatic thinking has a relatively arbitrary and rigid nature. On the other hand, scientific thinking is thorough, accurate, and allows for flexible outcomes. Factors such as the aspect of life being analyzed, and the emotional state of a person can determine if they are more dogmatically-minded or scientifically-minded. There is a place for both thinking styles, as Dr. Kashey explains further in the episode. An example of someone contemplating their health and fitness goals with dogmatic thinking would sound like “I HAVE to be sexy, strong, and in perfect shape.” They would set hard expectations for themselves. Whereas someone considering their health and fitness goals with a scientific mindset would understand that it’s not the end of the world if they miss their mark and they would continue to lead a purposeful life.

Ep# 73: Fix For When Your Search for Answers Cause More Problems

Dr. Trevor Kashey — Fri, 15 Apr 2022 13:00:14 +0000

Sometimes our search for answers can reveal more problems instead of answers. Dr. Kashey teaches us how to stop this problematic spiral and redirect our focus so that we can find answers. While finding the root of the problem seems to be widely accepted advice, Dr. Kashey argues that digging into the past may actually hinder us from facing the problem in the present in addition to giving an excuse for procrastination. Touching on a previous episode with Dr. Kashey, self-esteem could be another obstacle to solving problems. If too much is expected of ourselves, i.e. if we expect perfection, then it can be tempting to believe that the outcome or reason for a problem defines an individual’s self-worth. This is an unfair concept to put upon yourself and others. There is hope in the world of problem-solving, and Dr. Kashey is excited to fuel your cognitive-grinder and create systematic, rational, and constructive solutions.

Ep# 72: Self-Respect is the Cure

Dr. Trevor Kashey — Fri, 08 Apr 2022 13:00:02 +0000

Following a controversial episode about the belief that self-esteem is a potent cognitive poison, Dr. Kashey now reveals the cure: respect. While self-esteem ties a person’s worth to the outcome of their actions, self-respect does not depend on outcomes or expectations set by oneself or others. Taking risks is an essential part of life; therefore, the chance of failure exists. How one responds to perceived failure does not always have to be negative and depressing. Self-esteem assumes the thought that a person is dumb if the outcome is dumb. Self-respect empowers us to evaluate performance exclusive of the entity. Dr. Kashey encourages us to discover the power of self-respect when analyzing our decisions and defining who we are.

Ep #71: Self-Esteem is a Disease

Dr. Trevor Kashey — Fri, 01 Apr 2022 13:00:19 +0000

Dr. Kashey shares his conceivably unpopular opinion that self-esteem is a poison worse than hate. If you disagree, don’t go anywhere just yet, because you must know by now that Dr. Kashey does a thorough job of digging deeper and explaining how he came to this conclusion. Self-esteem can lead us to judge ourselves and our value by our own expectations as well as expectations set forth by other people. This can be dangerous. When expectations are disappointed, it gets sticky if we then associate the seemingly “bad” outcome with our identity, worth, or humanity. Everyone knows it’s impossible to be perfect. Self-esteem doesn’t leave room for failure, which is a normal part of life. People should not avoid risk in order to avoid failure/imperfection for the sake of protecting their self-esteem. Dr. Kashey cautions us against anxiously seeking self-esteem, and instead prompts us towards self-respect, which is much more helpful and rewarding.

Ep# 70: Dr. Kashey's Hierarchy Of Constructive Eating: Novelty

Dr. Trevor Kashey — Fri, 25 Mar 2022 13:00:27 +0000

Following multiple episodes of discussing Dr. Kashey’s Constructive Eater’s Hierarchy, it’s finally time to explore the “tippy top” - Novelty. Dr. Kashey defines food novelty as “the use of food as an instrument to improve your subjective well-being beyond the scope of your nutritional status." In light of the hierarchy, novelty sits atop getting enough food, creating structured feeding, balancing food groups, and trying a variety of foods. Instead of viewing food as merely practical energy, novelty allows us to explore and experiment and be creative with food. It’s exciting! Adults learning how to eat constructively mimics children first learning how to eat. Both parties have to experiment and practice abstract thinking skills in order to discover what works best for them. Food can be used as a tool or a toy, and Dr. Kashey will share the possible consequences of either.

Ep# 69: Dr. Kashey’s Hierarchy Of Constructive Eating: Variety

Dr. Trevor Kashey — Fri, 18 Mar 2022 13:00:05 +0000

Dr. Kashey believes that increasing your food’s variety can help push your food satisfaction and contentment up while keeping your cravings and eating impulses low. More options also improve the likelihood of eating the right things while simultaneously decreasing the risks associated with eating the wrong things. After all, too much of one thing is bad for you. Variety builds on this Balance and finds itself to be the fourth step in Dr. Kashey’s Hierarchy of Constructive Eating, and it has a lot to do with identifying and addressing your food acceptance issues rather than hyper-focusing on your desired results. Dr. Kashey reminds us that the best way to approach achieving food variety is not by force but by following the Hierarchy step by step, crafting a rational armor to protect ourselves from “health tyrants”, and by cultivating continuous and neutral exposures to new food. Keeping these lessons in mind, food variety and even a thoroughly improved eating competence can be attained, as Dr. Kashey puts it, “automagically”.

Ep# 68: Dr. Kashey's Hierarchy Of Constructive Eating: Balance

Dr. Trevor Kashey — Fri, 11 Mar 2022 14:00:15 +0000

So you’re familiar with the notion of constructive eating—what’s next? In this episode, Dr. Kashey goes over how to put together meals, logistical versus nutritive balance, and the importance of how you eat (and how donuts can actually be a legit part of your constructive eating hierarchy).

Ep# 67: Dr. Kashey's Hierarchy Of Constructive Eating: Patterns

Dr. Trevor Kashey — Fri, 04 Mar 2022 14:00:55 +0000

Dr. Kashey believes that utilizing structured patterns for when to eat your meals is a surefire way to combat overeating and unnecessary craving, which is the second most important step in Dr. Kashey’s Hierarchy of Constructive Eating. While this is the proper path to growing your eating competence, Dr. Kashey acknowledges that sticking to this concept by the book is likely to be difficult in practice, especially with concepts like The Paycheck Phenomenon robbing us of our ability to govern our mealtimes. With this understanding in mind, Dr. Kashey introduces an easy-to-follow, natural, and even automatic method to get your mind on board with nutrient timing and proper meal patterns: the Milestone Method of Meal Planning. Through this method, Dr. Kashey reminds us that incorporating new eating habits and patterns into our lives doesn’t have to be a process that is “out of the way”-- it can be intertwined with our own routines, creating that positive feedback loop we all need to master the management of our own nutrition.

Ep# 66: Consistency is What Perpetuates Problems

Dr. Trevor Kashey — Fri, 25 Feb 2022 14:00:02 +0000

“Consistency is key.” We read those words on bumper stickers and on motivational posters in our office cubicles. But consistency is an outcome, not a way to achieve a goal. In this episode, Dr. Kashey explains how this trite expression is actually damaging our ability to improve ourselves, and how persistent action is truly the key to solving problems we’ve been stuck with for a long time.

Ep #65: Dr. Kashey's Hierarchy of Constructive Eating: Enough

Dr. Trevor Kashey — Fri, 18 Feb 2022 14:00:17 +0000

What does it mean to be a constructive eater? Do calorie calculators and metabolic wards actually help you determine the right number of calories for your body? In this episode, Dr. Trevor Kashey discusses his method for helping people learn what enough food feels like for them on their way to developing permission, discipline, resilience building, and competence.

Ep #64: The Path to Constructive Eating

Dr. Trevor Kashey — Fri, 11 Feb 2022 14:00:15 +0000

In this episode, Dr. Kashey addresses the most common questions he receives, such as “What’s the best way to start a diet? How do I lose weight? What do I eat?” The world of dieting can feel overwhelming and full of conflicting information, but the good Dr. Kashey and his “Hierarchy Of Constructive Eating” are here to help. By sharing some important fundamentals such as eating enough food, creating structured eating patterns, and incorporating a variety of different foods, one can become a competent eater. There’s no need to restrict your favorite foods from your diet in order to reach desired health and fitness goals. You’ve made it this far; give credit where it’s due!

Ep #63: What You Eat Vs How You Eat

Dr. Trevor Kashey — Fri, 04 Feb 2022 14:00:00 +0000

While we technically could “eat better,” Dr. Kashey wants to give credit where it’s due - to you! If you have made it this far, then you’re doing well. Since most of us have a good idea of what to eat, Dr. Kashey instead discusses how to eat in this episode. Rather than impulsive, chaotic, rebellious, and otherwise amateur eating, he teaches us how to eat like a pro: with permission, discipline, and competence. The more permission we give ourselves to say “yes” to the mind and body working together, the more we are able to be competent with our eating. Dr. Kashey reviews two keys to learning and growing: preventing deficiencies and establishing security in your essential requirements to survive, and taking the rest of your available resources to develop beyond those essential requirements to survive.

Ep #62: Restrained Eating Vs Disciplined Eating

Dr. Trevor Kashey — Fri, 28 Jan 2022 14:00:53 +0000

Restraint versus discipline. What’s the difference? Dr. Kashey explains restraint as the mind and body working against each other, while discipline is the mind and body working with each other. Restraining what you eat requires a lot of focus on exactly what to eat, but takes away the joy of actually enjoying your food. Prolonged restraint can also cause a person to be chaotic in their actions, which shows a discrepancy between values and behaviors. Rather than being too restrictive with our eating habits, Dr. Kashey instead explores the benefits of disciplined eating, which gives us the freedom to enjoy our food.

Listen to Ep 62. ‘Dr. Kashey Comparison: Restrained Eating Vs Disciplined Eating’ Now.

Hosted by Dr. Trevor Kashey

Ep #61: Outcome Bias Needs Retooling

Dr. Trevor Kashey — Fri, 21 Jan 2022 14:00:01 +0000

In a continuation of Dr. Kashey’s series on “how and why the brain is wired to be lazy, oversimplify, and what you can do about it,” he now discusses the subject of outcome bias. Outcome bias is when someone judges the validity of a decision or person based on the outcome rather than judging the validity of the decision itself and the reason, logic, and evidence on which the decision was based. This unfortunately can lead to an unfair opinion of a person. Dr. Kashey believes we deserve more respect than that. In this episode, Dr. Kashey will give us the tools we need to properly analyze outcome bias and rid ourselves of it.

Listen to Ep 61. ‘Outcome Bias- You Make Sense Of The Past Instead Of Learning From It (BEEFY)’ Now.

Hosted by Dr. Trevor Kashey

Ep #60: You Waste the Attention You Have

Dr. Trevor Kashey — Fri, 14 Jan 2022 14:00:05 +0000

Are you struggling with productivity? Unable to focus? Have you been trying to solve the problem with block schedules and task lists? Dr. Trevor Kashey details the error in this thinking and delves into the reasons behind our attention deficit and underperformance. Join him as he helps you disrupt the loop of stimulation and boredom and allocate your attention.

Listen to Ep 60. ‘Dr. Kashey’s Fix For Your Attention-Deficit From Wasted Processing Power (Remastered!)’ Now.

Hosted by Dr. Trevor Kashey

Ep #59: The Best Education is Real World Experience

Dr. Trevor Kashey — Fri, 07 Jan 2022 14:00:15 +0000

Dr. Kashey believes that mentorship is the most collaborative platonic relationship you will ever have. A mentor doesn’t only teach you what to think, but also how to think and why you are thinking it. Studies show that when the mentor/protege relationship clicks, the protege has 200% to 400% greater levels of achievement. Through modeling, collaborating, and providing consistent feedback, a mentor plays a very important role in an individual’s life. While they are an experienced veteran in the field, they still maintain a close personal relationship with their protege and use everything they’ve learned to develop their protege as a person. The combination of knowledge via books and knowledge from experience creates something special that can be passed on.

Listen to Ep 59. ‘Dr. Kashey Confession: The Best Education Is Real World Experience (This Specific Way)’ Now.

Hosted by Dr. Trevor Kashey

Ep #58: "What Doesn't Kill You Makes You Stronger"

Dr. Trevor Kashey — Fri, 31 Dec 2021 14:00:59 +0000

“What doesn’t kill you makes you stronger!” Dr. Kashey closely scrutinizes this phrase and observes how it affects people. The damaging, perfectionistic standards that this romanticized saying sets can lead to someone feeling guilt and shame. While challenging experiences do strengthen our resilience response, it wouldn’t make sense to invite pain, inconvenience, and other unnecessary challenges into our lives just for the sake of getting “stronger.” Self-efficacy is strengthened by choosing to confront challenges rather than being forced to face challenges. The end result of tough experiences or events in our lives should lead to healthy recovery and a good attitude, not an endless depleted state of mind and body.

Listen to Ep 58. ‘Dr. Kashey Nerd Rage: “WhAt DoEsNt KiLl YoU MaKeS YoU StRoNgEr” (Heavy)’ Now.

Hosted by Dr. Trevor Kashey

Ep #57: Get More of What You Need

Dr. Trevor Kashey — Fri, 24 Dec 2021 14:00:28 +0000

Dr. Kashey believes that acting assertively is essential for getting what you need while maintaining a synchronous relationship with your environment and the people in it. Feeling guilty or selfish for needing something and being worried about another person’s response are the major roadblocks to being assertive. Dr. Kashey addresses both of these roadblocks and shares a step-by-step process on how to turn your wishbone into a backbone. Self-respect, accepting mistakes, separating need and want, understanding that others think and feel differently, and sticking up for yourself are all things we can do to practice assertiveness. Dr. Kashey reminds us that it’s never necessary to feel “bad” for getting what you need.

Listen to Ep 57. ‘Dr. Kashey’s Fix For Getting More Of What You Need, In ANY Situation, By Acting Assertively (When And How)’ Now.

Hosted by Dr. Trevor Kashey

Ep #56: How to Beat Decision Traps

Dr. Trevor Kashey — Fri, 17 Dec 2021 14:00:06 +0000

Dr. Kashey understands that decision-making can be an intense endeavor. To make it easier on us, he shares the top three traps and how not to fall for them. There should be a balance between risk and reward; Dr. Kashey will warn against the harm of leaning too far in either direction. Being afraid of making the wrong decision will inhibit a person’s ability to effectively weigh the pros and cons. Dr. Kashey believes that wrongness is crucial to learning and changing. In reality, the only way to be sure is to analyze it after it has been made. Self-respect should not be abandoned even if it turns out that the best decision was not made; a single decision does not define a person.

Listen to Ep 56. ‘Dr. Kashey’s Fix For 3 (Huge) Decision-Traps (How To Beat Them)’ Now.

Hosted by Dr. Trevor Kashey

Ep #55: How to Go From Delicate To Resilient

Dr. Trevor Kashey — Fri, 10 Dec 2021 14:00:36 +0000

Dr. Kashey deconstructs resilience. Upon studying someone displaying resilience through a tough situation, you may wonder if they were born that way or if it is a learned skill. Good news for everyone – resilience can be taught, practiced, and therefore strengthened! Anything from everyday common inconveniences to real-world traumatic experiences will require a person’s resilience to make it through. Depending on the circumstances, the amount of resilience a person has can differ. While an individual can exhibit a lot of resilience in one area of life, that same person can also feel particularly weak and less than resilient in other areas of life. Dr. Kashey advises us to separate ourselves and others from thoughts, beliefs, and actions in order to objectively conquer our goals. He also provides a list of 10 things you can do today to build up your resilience.

Listen to Ep 55. ‘Dr. Kashey Takes YOU from Delicate To Resilience With 10 Things To Do TODAY’ Now.

Hosted by Dr. Trevor Kashey

Ep #54: Giving and Receiving Criticism

Dr. Trevor Kashey — Fri, 03 Dec 2021 14:00:57 +0000

In this episode, Dr. Kashey will share the woes of being flattened by a bully versus the joy of being uplifted by a wise mentor. While both parties offer criticism, the way in which it is delivered determines how we feel and receive the criticism. Dr. Kashey has wisdom to share concerning how to control feelings, in order to decipher what is helpful and constructive versus what can be tossed to the side as nonsense. After all, every piece of criticism has a tinge of truth to it, even if only a tiny bit. Following Dr. Kashey’s “6 steps to fabulous feedback” is a sure way to effectively give and receive criticism.

Listen to Ep 54. ‘Dr. Kashey’s Fix For Giving And Receiving Criticism (Why And How)’ Now.

Hosted by Dr. Trevor Kashey

Ep #53: Your Leisure Time Creates an Attention-Deficit

Dr. Trevor Kashey — Fri, 26 Nov 2021 14:00:22 +0000

Dr. Kashey speaks to desk jockeys or anyone else that has a typical 9-5 workday. Although it can seem like work takes up the entire day, Dr. Kashey proposes that there is still a whole other day’s worth of time after work. This time should be filled with meaningful hobbies and other skill-building activities that enrich your life. In turn, your job productivity and workplace satisfaction will increase. After a long day at work, spending time in front of a screen in the name of “relaxation” can be enticing, whether it be scrolling through social media, falling for various click-bait strategies, or watching TV. Dr. Kashey challenges us to instead fill that time with purposeful, passion-driven activities.

Listen to Ep 53. ‘Your Leisure Time Creates An Attention-Deficit! (Play With Yourself This Way, Instead)’ Now.

Hosted by Dr. Trevor Kashey

Ep #52: Identify Your Procrastination Personality

Dr. Trevor Kashey — Fri, 19 Nov 2021 14:00:45 +0000

Procrastination: the 3-headed monster. Anxiety, boredom, and rebellion are the three main causes of procrastination, according to Dr. Kashey. He explains that there are many different types of “procrastinalities,” such as perfectionists, grand architects, worrywarts, contrarians, doormats, and others. Each procrastinality type has at least this one thing in common: they can find a way to justify putting off a task until tomorrow. But alas, tomorrow is always tomorrow. Dr. Kashey reminds us that we should treat ourselves better than constantly breaking promises to our future selves via procrastination.

Listen to Ep 52. ‘Dr. Kashey’s Fantastic Procrastinators and Where To Find Them (Spicy)’ Now.

Hosted by Dr. Trevor Kashey

Ep #51: Finding Time Management Solutions

Dr. Trevor Kashey — Fri, 12 Nov 2021 14:00:44 +0000

Coffee With Dr. Kashey

Ep #51: Finding Time Management Solutions

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In this episode, Dr. Kashey dives into time management – an area of life in which most people agree they can improve upon. Time management skills are essential for a successful diet and nutrition goals. Anxiety, boredom, and rebellion are revealed as the three main culprits of time management issues. Touching back on a previous episode, Dr. Kashey explains that time management issues are often masquerading as procrastination, and he reminds us to solve thinking problems with a cognitive solution.

Listen to Ep 51. ‘Dr. Kashey Nerd Rage: “TiMe MaNaGeMeNt”’ Now.

Hosted by Dr. Trevor Kashey

Ep #50: What Leverage Persistence Means

Dr. Trevor Kashey — Fri, 05 Nov 2021 13:00:44 +0000

Dr. Kashey revisits his definition of violence: “using brain force to influence change,” and his definition of brain force, which is “focus times intervention times persistence.” Focusing on the persistence part of the equation, Dr. Kashey goes into depth about persistence and why it’s important. Persistence is the length of continuous effort – keeping at it, continuing on, working through roadblocks, assessing and addressing self-sabotage, escaping and avoiding traps, and various other real-life distractions. It is vital for health and fitness goals, but sometimes it can be hard to persist due to getting thrown off course, choosing rebellion, or not knowing how to leverage persistence. Dr. Kashey is ready to help anyone looking for advice on how to persist.

Listen to Ep 50. ‘(Dr. Kashey’s Fix For Failing To Persist (And 5 Traps To Look For)’ Now.

Hosted by Dr. Trevor Kashey

Ep #49: Stuck In a Rut Forever

Dr. Trevor Kashey — Fri, 29 Oct 2021 13:00:54 +0000

When problems arise, it can be easy to create even more problems rather than solutions. Dr. Kashey understands what it’s like to get stuck in a rut of problems, and has plenty of advice to give concerning increasing self-efficacy and confidence in order to get yourself out of the rut. He goes into detail on practical problems versus thinking problems and how each type of problem deserves a different approach. He reminds us that setting ridiculously high standards and expectations for ourselves can discourage us when we are unable to meet them. However, this does not mean that we should keep our expectations low in order to avoid disappointment.

Listen to Ep 49. ‘Dr. Kashey’s Fix: Why You Have A Problem For Every Solution, And What You Can Do About It, Even If You’ve Been Stuck In A Rut Forever. (GNARLY)’ Now.

Hosted by Dr. Trevor Kashey

Ep #48: Violence is the Answer Defined

Dr. Trevor Kashey — Fri, 22 Oct 2021 13:00:56 +0000

A dash of Dr. Kashey’s violence may be what you need to reach your goals. In this episode, Dr. Kashey describes violence as a force to influence change, with force being cognitive. Instead of putting off commitments or goals with if’s, and’s, or but’s, we need to exercise our brainpower in order to influence the effective change necessary to reach our goals. He coaches us to define our problems, intervene with proper methods, tactics, and tools to solve those problems and stay persistent with continuous effort. Persistence is especially important since reaching goals and solving problems is a 24 hours a day, 7 days a week, and 365 days a year endeavor.

Listen to Ep 48. ‘(Dr. Kashey’s) Violence Is The Answer (Defined)’ Now.

Hosted by Dr. Trevor Kashey

Ep #47: Exceptions Every Time You go Out

Dr. Trevor Kashey — Fri, 15 Oct 2021 08:00:15 +0000

Dr. Kashey shares helpful tricks and tips for making healthy choices when going out to eat. Restaurants are stimulating environments; the commotion, smell of food, company, and other factors all have an impact on deciding what to order. It can be easy to let the distractions cause you to order a meal that is less than ideal for your nutrition goals – unless you’re prepared! “Dr. Kashey’s eating out success system of science” is a 5-point plan that will help you enjoy going out to eat without stressing about making good food choices. Everyone deserves the pleasure of eating at a restaurant with friends and family, and individuals on a nutrition plan are no exception!

Listen to Ep 47. ‘Dr. Kashey’s Fix For When You Make Exceptions Every Time You Go Out (5 points!)’ Now.

Hosted by Dr. Trevor Kashey

Ep #46: Smoking is the New Sitting

Dr. Trevor Kashey — Fri, 08 Oct 2021 08:00:06 +0000

In this episode, Dr. Kashey scrutinizes the phrase “sitting is the new smoking.” While it is true that prolonged sitting is detrimental to overall health, this does not mean that sitting should be avoided altogether. It makes sense to sit when physically exhausted; but when mentally exhausted, studies show that people are more likely to stand up and/or fidget. Dr. Kashey encourages us to shift our minds from wondering “How to sit less often” to asking ourselves “Why am I sitting so often?” Nowadays, more and more people are aware of the fact that standing and moving should be a priority. Thankfully, there are many ways to increase the opportunity to replace sitting with standing and movement.

Listen to Ep 46. ‘A Breakthrough In The Science Of Sitting! (For Real)’ Now.

Hosted by Dr. Trevor Kashey

Ep #45: Decide Now or Wait For Something Better

Dr. Trevor Kashey — Fri, 01 Oct 2021 08:00:56 +0000

When it comes time to make a big decision, it can be tempting to wait a while before choosing in an attempt to make a better decision or avoid being impulsive. However, Dr. Kashey points out that waiting to make a decision doesn’t always result in a better decision. In reality, the longer you wait to make a decision, the more likely you’ll settle for something you were avoiding in the first place. If you need help putting your energy into engineering the outcome instead of stressing about the decision, the good Dr. Kashey has your back!

Listen to Ep 45. ‘Decide now? Or Wait For Something Better?’ Now.

Hosted by Dr. Trevor Kashey

Ep #44: How to Live With Stubborn Mules

Dr. Trevor Kashey — Fri, 24 Sep 2021 08:00:08 +0000

Do you live with a stubborn mule? Is it hard to get along with people in your household, or do you just struggle with confrontation in general? Can’t tell if you’re a pushover or the other person is just stubborn, or are you the stubborn mule? Here are 5 steps on how to properly compromise, communicate, and implement changes.

Listen to Ep 44. ‘How To Live With Stubborn Mules Even If They Resist Change [5 Keys]’ Now.

Hosted by Dr. Trevor Kashey

Ep #43: Appetite and Activity

Dr. Trevor Kashey — Fri, 17 Sep 2021 08:00:35 +0000

Do you prefer exercising in the morning or the evening? Do you wonder if one is better than the other? In this episode, Dr. Kashey talks about how exercising at different times of day affects appetite as well as food choices. While there is no magic involved, exercising in the morning vs. evening does yield varying results depending on an individual’s lifestyle and training preferences. If you need help choosing the best exercise schedule for you, Dr. Kashey is here to weigh in!

Listen to Ep 43. ‘Dr. Kashey’s Fix For When you Revert To Old Habits With People That Know The Old You’ Now.

Hosted by Dr. Trevor Kashey

Ep #42: Entitled to an Emotional Vice

Dr. Trevor Kashey — Fri, 10 Sep 2021 08:00:18 +0000

During times of extreme emotional stress, what do you turn to? Dr. Kashey understands that it can be tempting to choose comforting habits that don’t ultimately help you in the long run. He helps us discern the difference between “If I take care of myself then I feel better” vs. “If I feel better then I’m taking care of myself.” The good Dr. Kashey is here to set you up for success when you hit those times of extreme emotional stress.

Listen to Ep 42. ‘Dr. Kashey’s Fix For Feeling Guilty When You Want To Comfort Yourself (Hint: You Can! THIS way)’ Now.

Hosted by Dr. Trevor Kashey

Ep #41: Diet Hacks 99% Right and 100% Wrong

Dr. Trevor Kashey — Fri, 03 Sep 2021 13:20:20 +0000

In this episode, Dr. Kashey scrutinizes popular nutrition tips, tricks, and hacks such as “chew slower in order to eat less food!” Does this advice really help people make better food choices? Or does it only make meals more miserable? The good Dr. Kashey firmly believes in enjoying his meals, and he wants you to enjoy your meals as well. As it turns out, the more enjoyable the food, the more efficacy you have to make good food choices. Roll the intro.

Listen to Ep 41. ‘Dr. Kashey Nerd Rage: “ChEw YoUr FoOd 60 TiMeS” And other “Diet Hacks”’ Now.

Hosted by Dr. Trevor Kashey

Ep #40: The Shift Between Short-Term and Long-Term Health

Dr. Trevor Kashey — Fri, 27 Aug 2021 08:00:54 +0000

Dr. Kashey looks at Dutch research on health decision-making. They asked some subjects to consider short versus long-term decision-making processes, specifically with regard to their health. These researchers called it the “Mental Simulation Model of Decision Making” and they looked at two experimental groups. Essentially every time we eat, we’ve made a series of decisions on what to eat and how it will make us feel. But if we came in with health at the forefront of our decision-making, as opposed to pleasure, we would choose more wisely.

Listen to Ep 40. ‘Dutch Researchers Teach You How To “Think Twice And Eat Once” ’ Now.

Hosted by Dr. Trevor Kashey

Ep #39: Genetic Testing

Dr. Trevor Kashey — Fri, 20 Aug 2021 08:00:11 +0000

Are you thinking about sending in your genes to a genetic testing company for “personalized” medical information? Think again. Don’t fall victim to this clever marketing scheme. In today’s episode, we unpack the danger of “good” and “bad” test results. Join Dr. Trevor Kashey as he unpacks how genetic test results create an iatrogenic condition that changes the way you think, feel, & act.

Listen to Ep 39. ‘Dr. Kashey’s Nerd Rage: GeNeTiC TeStInG’ Now.

Hosted by Dr. Trevor Kashey

Ep #38: How Labels and Locations Affect You

Dr. Trevor Kashey — Fri, 13 Aug 2021 08:00:12 +0000

How does eating change when the same food is described in different ways? In this episode, the good Dr. Kashey picks apart the interesting science behind how labeling food as a snack versus a meal changes the way we think about food as well as impacts how much we eat. As always, Dr. Kashey touches on the value of self-awareness and positivity regarding the way we think about food, and reminds us that the biggest problems we have are within our capabilities and power to solve. If you need help replacing snacks with satisfying meals designed for your unique needs, Dr. Kashey is here for you.

Listen to Ep 38. ‘Snacks vs Meals: How Labels and Locations Affect YOU – Fun UK Study’ Now.

Hosted by Dr. Trevor Kashey

Ep #37: Strengthen Your Connection Between Knowledge and Action

Dr. Trevor Kashey — Fri, 06 Aug 2021 08:00:03 +0000

In today’s podcast episode Dr. Kashey looks at how we need to have a strong connection between our knowledge and our actions when it comes to weight loss and maintaining a healthy lifestyle. Knowing how and why we behave as we do will give us an advantage, as it leads to self-autonomy and monitoring. This in turn leads to our automation of positive behavior development.

Listen to Ep 37. ‘Oxford Scientists Figure Out Method To Strengthen YOUR Connection Between Knowledge And Action’ Now.

Hosted by Dr. Trevor Kashey

Ep #36: All or Nothing

Dr. Trevor Kashey — Fri, 30 Jul 2021 14:39:44 +0000

Have you ever been bullied? Or been too harsh with yourself? The sad truth is that you’ve probably experienced one (or both) of these things. It can be hard to understand why people act this way, or what to do when it happens. Fortunately we’ve got the good Dr. Kashey to explain the root of this kind of behavior, and how to find the key to freedom! Tune in as he takes a serious look at the perils of all-or-nothing thinking, and how we can save ourselves years or even decades of pain and struggle.

Listen to Ep 36. ‘Dr. Kashey’s Fix: All-Or-Nothing (emotional)’ Now.

Hosted by Dr. Trevor Kashey

Ep #35: When Getting Back on Track Feels Impossible

Dr. Trevor Kashey — Fri, 23 Jul 2021 08:00:01 +0000

The views from the top of the Great Wall of China are pretty spectacular. But what if you were a soldier who had to scale it? Now that’s a challenge. And that’s how it can feel when you’ve been on top of your plans, making some great progress – but then you mess up and are thrown off your groove! Will you ever be able to get back on track? Yes! The good Dr. Kashey has got your back with some valuable insight, and a simple three-step solution to help you get back on track sooner than you’d think was possible!

Listen to Ep 35 ‘Dr. Kashey’s Fix For When Getting Back On Track Feels Impossible’ Now

Hosted Dr. Trevor Kashey

Ep #34: When You Overcompensate After You Goof

Dr. Trevor Kashey — Fri, 16 Jul 2021 08:00:56 +0000

An “eye for an eye” sounds fair – but what about “an eye for an arm, and a leg, and an eye?” Believe it or not, we actually do this to ourselves sometimes! Like if you’ve ever goofed, and then instead of making a small correction you’ve done extra to “make up” for that mistake. This kind of overcompensation is actually pretty common, especially for high-performing people! But don’t worry, because the good doctor has the fix so that instead of punishing yourself for making mistakes, you can take steps toward mastering them!

Listen to Ep 34. ‘Dr. Kashey’s Fix For When You (Over) Compensate After You Goof!’ Now.

Hosted by Dr. Trevor Kashey

Ep #33: You May As Well Keep Going

Dr. Trevor Kashey — Fri, 09 Jul 2021 08:00:37 +0000

Dr. Kashey walks us through the ways we reinforce our self-sabotaging behaviors through negative reinforcement and operant conditioning. He shares the 3-step path to get back on track when we’ve veered from our plan. Grab your coffee and a notepad; you won’t want to miss this!

Listen to Ep 33. ‘Dr. Kashey’s Fix For when you BLOW IT and you may as well keep going…’ Now.

Hosted by Dr. Trevor Kashey

Ep #32: When You're Beating Yourself Up

Dr. Trevor Kashey — Fri, 02 Jul 2021 08:00:02 +0000

Dr. Kashey explains that many of his clients expect perfection from themselves and beat themselves up over goofs in their lives. The goofs can be in any area of life. Extreme high performers are the worst at beating themselves up over mistakes made, creating a feedback loop of self-sabotaging behavior.

Listen to Ep 31. ‘Dr. Kashey’s Fix For When You’re Beating Yourself Up! ‘ Now.

Hosted by Dr. Trevor Kashey

Ep #31: The Truth About Goals

Dr. Trevor Kashey — Fri, 25 Jun 2021 08:00:51 +0000

Do you hate setting goals? The secret is out: so does Dr. Kashey! It’s because while the goal format may work wonders in a bureaucracy, it is not the best framework to use in a self-help setting. Listen along as the good doctor takes a deep dive into the nature and background of goal setting, and shares the tools that can help you make real progress toward where you want to be!

Listen to Ep 31. ‘Dr. Kashey’s Confession: I Hate Goals. There, I Said it. (Try This ONE thing instead) Now.

Hosted by Dr. Trevor Kashey

Ep #30: Soft Science Behind Hard Cravings Part Two

Dr. Trevor Kashey — Fri, 18 Jun 2021 08:00:15 +0000

How many of us have seen someone on TV crying about a breakup over a tub of ice cream? Or done something similar ourselves? Many people eat this way because they want to feel better, but believe it or not, bingeing actually makes negative moods last longer. The good news is that consuming food based on mood is actually a learned behavior! Join Dr. Kashey for the second part of his food cravings rant to find out what you can do to put an end to those hard cravings that lead to bingeing behavior.

Listen to Ep 30. ‘Dr. Kashey’s Soft Science Behind Hard Cravings (Might be triggering) – Part 2’ Now.

Hosted by Dr. Trevor Kashey

Ep #29: Soft Science Behind Hard Cravings

Dr. Trevor Kashey — Fri, 11 Jun 2021 13:00:00 +0000

“Soft science” doesn’t mean the study of mattresses and marshmallows! It’s science that is based on interpersonal interactions instead of lab research. In this episode, the good doctor has read over fifty sources on food cravings and has some interesting facts to share. Like why chocolate is the single most craved food around the world... and why dieting can actually make you gain weight instead of losing it! Join Dr. Kashey in a deep dive into the nature of food cravings for more fascinating finds.

Ep #28: Dr. Kashey's Perspective on Chaos

Dr. Trevor Kashey — Fri, 04 Jun 2021 08:00:45 +0000

What do car rentals have to do with your brain? The answer is chaos. About ninety percent of renters had a stress response when asked what type of car insurance they wanted. But here’s the secret – insurance isn’t even required! By creating a chaotic environment like this, companies, other people, and the media can try to profit off of forced decision-making. So how can you keep stress from robbing you of your ability to make level-headed decisions? Dr. Kashey has some insight to share on the subject. His solution may surprise you!

Listen to Ep 28. ‘Dr. Kashey’s Fix For Life’s Chaos (Using.. Rental Cars?)’ Now.

Hosted by Dr. Trevor Kashey

Ep #27: Revert to Old Habits

Dr. Trevor Kashey — Fri, 28 May 2021 08:00:08 +0000

Have you ever noticed that you revert to old habits around your family? Or maybe you find yourself acting out around an old group of friends? Whether they mean to or not, people who have known you for a long time often fail to recognize that you’ve changed. Instead, they treat you as an outdated version of yourself! This can become a setback and cause you to revert to old habits. But the good Dr. Kashey has a solution! In this episode, learn to stay true to the new you and convert those habits into victories.

Listen to Ep 27. ‘Dr. Kashey’s Fix For When you Revert To Old Habits With People That Know The Old You’ Now.

Hosted by Dr. Trevor Kashey

Ep #26: Criticism And Negativity From Family

Dr. Trevor Kashey — Fri, 21 May 2021 13:00:44 +0000

Does your family think they can say whatever they want about you, whenever they want? “You know, you wouldn’t be so heavy if you skipped dessert once and a while!” Somehow the people close to us have a way of knowing just what to say to bring us down. The good news is, you don’t have to “grin and bear it” any longer! Dr. Kashey has a four-step plan to help you build resilience to negative input, and change the dynamic of difficult relationships.

Ep #25: Cure For Night Binges

Dr. Trevor Kashey — Fri, 14 May 2021 08:00:50 +0000

Are you indulging in harmless binge habits? You start with just one cookie but it turns into a binge, sound familiar? These cycles of binging create chronic stress that leads to indulgent habits, which lead to more stress. So how can you conquer chronic stressors and those inevitable binges? Find out in this episode with Dr. Trevor Kashey, as he covers how to take care of yourself without letting your stress relievers become a negative binge habit!

Listen to Ep 25. ‘Dr. Kashey’s Cure For Night Binges’ Now.

Hosted by Dr. Trevor Kashey

Ep #24: The Truth Behind Motivational Quotes

Dr. Trevor Kashey — Fri, 07 May 2021 08:00:04 +0000

Have you ever made a New Year’s resolution only to give it up after a few weeks? Are even the best-intentioned plans and accountability measures not leading to success? Well, Dr. Kashey knows what’s missing. Join him in this episode for an “angry nerd rant” to find out what that missing piece is, and why motivational language actually has the opposite effect!

Listen to Ep 24 ‘Dr. Kashey’s Nerd rage: Motivational Quotes’ Now.

Hosted by Dr. Trevor Kashey

Ep #23: When You Secretly Hope They Sabotage You

Dr. Trevor Kashey — Fri, 30 Apr 2021 08:00:06 +0000

Did you know it’s possible to tell someone “no” without actually saying “no”? Most people have pre-programmed responses to the word, so avoiding it can actually be highly effective. But people can also sense when you wish you didn’t have to resist. So how can you turn your wishbone into a backbone? Listen as Dr. Kashey gets into the details about how to be firm with pushy people and instead say “yes” to yourself.

Listen to Ep 23. ‘Dr. Kashey’s Fix For When You Secretly Hope They Sabotage You’ Now.

Hosted by Dr. Trevor Kashey

Ep #22: Feeling Guilty When Acting "Selfish"

Dr. Trevor Kashey — Fri, 23 Apr 2021 08:00:28 +0000

At a porch party with his neighbors, Dr. Kashey responded to a question with another question: What is selfishness, really? The word has a negative connotation, but is it ever okay to be selfish? In this episode, the good doctor discusses the implications of selfishness.

Listen to Ep 22. ‘Dr. Kashey’s Fix For Feeling Guilty When Acting “Selfish” ’ Now.

Hosted by Dr. Trevor Kashey

Ep #21: 10 Ways Your Brain Is Wired To Be Lazy

Dr. Trevor Kashey — Fri, 16 Apr 2021 08:00:48 +0000

In tough situations, our brains default to quick decision-making (aka cognitive laziness) rather than reason, in order to eliminate stress. But if your brain continues to operate this way when stress is gone, it causes problems! Join Dr. Trevor Kashey to learn how to repurpose this system, foster your intellectual resources, and train your brain to make better decisions every day.

Listen to Ep 21. ‘10 Ways Your Brain Is Wired To Be Lazy And Oversimplified’ Now.

Hosted by Dr. Trevor Kashey

Ep #20: When You're Discouraged And Demotivated

Dr. Trevor Kashey — Fri, 09 Apr 2021 08:00:44 +0000

What happens when you take a self-sabotaging thought and turn it into a headline? “Local man binges, citing discouragement about weight loss” or “Woman despairs at the thought of another balanced meal,” could apply to many. You would never let a clickbait headline change your behavior. In this episode, Dr. Kashey explains how you should respond to self-sabotaging thoughts through his headline metaphor.

Listen to Ep 20. ‘Dr. Kashey’s Fix For When You’re Discouraged And Demotivated’ Now.

Hosted by Dr. Trevor Kashey

Ep #19: Because It's a Special Occasion

Dr. Trevor Kashey — Fri, 02 Apr 2021 08:00:32 +0000

Whether an occasion is marked by a celebration or commiseration, both activate intense feelings that serve as anchors. These anchors determine the behaviors associated with each. Here, Dr. Kashey discusses how to recognize these anchors to evaluate your actions in order to give yourself a chance to default on healthy behaviors, regardless if the marking is a celebration or commiseration.

Listen to Ep 19. ‘Dr. Kashey’s Fix For When You’re Doing Stuff Because’ Now.

Hosted by Dr. Trevor Kashey

Ep #18: When You're Feeling Sabotaged by People Close to You

Dr. Trevor Kashey — Fri, 26 Mar 2021 08:00:12 +0000

How do you communicate your journey of improvement to others and get the support you need from friends and family? In this episode, Dr. Kashey discusses how to appropriately set boundaries and provides the framework to communicate with those closest to you, when you feel like they are sabotaging your progress.

Listen to Ep 18. ‘Dr. Kashey’s Fix For When You’re Feeling Sabotaged By People Close To You’ Now.

Hosted by Dr. Trevor Kashey

Ep #17: When You're Bored, Tired and Sleep Deprived

Dr. Trevor Kashey — Fri, 19 Mar 2021 08:00:50 +0000

How much brainpower do you have when you’re sad, angry, stressed, or bored? During sleepless nights in stressful times, it can be easy to fall into the self-sabotage trap. However, you always have some amount of control over your response. In this episode, the good doctor explains how you can make better decisions when your nervous system is in high gear.

Listen to Ep 17. ‘When You’re Bored, Tired and Sleep Deprived’ Now.

Hosted by Dr. Trevor Kashey

Ep #16: Here's How Learning Was Bad For You

Dr. Trevor Kashey — Fri, 12 Mar 2021 08:00:29 +0000

What do thermostats, blood sugar, and learning guitar have in common? All three work through feedback loops, which drive human behavior. Your feedback loops are under your influence, and through reinforcement, they can be changed. In this episode, Dr. Kashey explains the thinking behind the cognitive, biological, and behavioral science that goes into feedback loops.

Listen to Ep 16. ‘Here’s How Learning Was Bad For You’ Now.

Hosted by Dr. Trevor Kashey

Ep #15: Always Letting Yourself Down

Dr. Trevor Kashey — Fri, 05 Mar 2021 08:00:55 +0000

Despite the feel-good advice that states “Don’t be hard on yourself,” setting high standards and holding yourself accountable are important parts of improving. It’s essential to develop the skills of figuring out what you’re capable of and making yourself more capable. In this episode, Dr. Kashey explains how feelings surrounding failure can impede progress, and how to recognize those feelings.

Listen to Ep 15. ‘Dr. Kashey’s Fix For Always Letting Yourself Down’ Now.

Hosted by Dr. Trevor Kashey

Ep #14: I Just Don't Care Anymore!

Dr. Trevor Kashey — Fri, 26 Feb 2021 08:00:22 +0000

If you miss an important step in your daily routine, you might be tempted to give up on following your plan for the day. In fact, you might give up for the week. When the apathy snowball starts rolling, it’s hard to stop it and changes its course. Dr. Kashey has a plan for how to get back on track.

Listen to Ep 14. ‘Dr. Kashey’s Fix For When “I JUST DON’T CARE ANYMORE!” ’ Now.

Hosted by Dr. Trevor Kashey

Ep #13: Feeling Responsible For Other People's Feelings

Dr. Trevor Kashey — Fri, 19 Feb 2021 08:00:10 +0000

Do you find yourself caring what others think and say? Do you feel the pressure to comply with their requests and demands no matter how far off from your values and path those requests? Listen in and discover how to meet your objectives and accomplish your directives.

Listen to Ep 13. ‘Dr. Kashey’s Fix For Feeling Responsible For Other People’s Feelings’ Now.

Hosted by Dr. Trevor Kashey

Ep #12: Dr. Kashey's Fix For When They KEEP Pressuring You

Dr. Trevor Kashey — Fri, 12 Feb 2021 08:00:32 +0000

Pushy people are everywhere. Sometimes their motives are benign, but sometimes they’re unreasonable. Listen to the good doctor explain three strategies for when people keeping pushing you to make choices that will slow down your progress.

Listen to Ep 12. ‘Dr. Kashey’s Fix For When They KEEP Pressuring You’ Now.

Hosted by Dr. Trevor Kashey

Ep #11: Dr. Kashey's Fix For Always Needing Permission

Dr. Trevor Kashey — Fri, 05 Feb 2021 08:00:53 +0000

There are four common approaches to settle a disagreement. While disagreements are normal and healthy. Three out of those four ways include one or both parties feeling jilted. Tune in as the good doctor provides tips on how to settle disagreements in a healthy manner.

Listen to Ep 11. ‘Dr. Kashey’s Fix For Always Needing Permission’ Now.

Hosted by Dr. Trevor Kashey

Ep #10: When Life is Too Stressful Right Now

Dr. Trevor Kashey — Fri, 29 Jan 2021 08:00:07 +0000

Procrastination. Is waiting for the “right time” to finally commit to self-improvement productive? Join as Dr. Kashey discusses the dangers of obsessing over the chaos in your life and how to gain control, even if it feels stupid because it seems like you’ve lost control.

Listen to Ep 10. ‘When Life is Too Stressful Right Now’ Now.

Hosted by Dr. Trevor Kashey

Ep #9: Dr. Kashey's Fix For Stupid Rules

Dr. Trevor Kashey — Fri, 22 Jan 2021 08:00:58 +0000

If you are exhausted by the expectations and rules you set for yourself, this episode is for you. In this episode, Dr. Kashey discusses guidelines to evaluate your rules, measure their reasonableness and how to set better guidelines.

Listen to Ep 9. ‘Dr. Kashey’s Fix For Stupid Rules Screwing You Over’ Now.

Hosted by Dr. Trevor Kashey

Ep #8: Disappointment. Discouragement. Defeat and.... Raindancing?

Dr. Trevor Kashey — Fri, 08 Jan 2021 08:00:15 +0000

Have you ever felt defeat? Disappointment? Discouragement?

When something negative happens, many people distract themselves with some form of self-medication, often that’s eating. In this episode, the good doctor explains how to deal with those temporary negative feelings, and avoid the consequences of harmful coping habits and bad decisions.

Listen to Ep 8. ‘Disappointment. Discouragement. Defeat and…. Raindancing?’ Now.

Hosted by Dr. Trevor Kashey

Ep #7: How To Punch Unfairness RIGHT In The Kneeballs

Dr. Trevor Kashey — Fri, 01 Jan 2021 08:00:22 +0000

The temptation to cheat and eat whatever you want can be strong, especially when you’re surrounded by people who are doing exactly that. Many of us self-sabotage, however, it doesn’t have to be that way. In this episode, Dr. Kashey explains how you can stick to your fitness goals by increasing your self-awareness.

Listen to Ep 7. ‘How To Punch Unfairness RIGHT In The Kneeballs’ Now.

Hosted by Dr. Trevor Kashey

Ep #6: Dr. Kashey's Taboo Perspective On Yo-Yo Dieting

Dr. Trevor Kashey — Fri, 25 Dec 2020 14:00:14 +0000

Have you ever been disappointed because you gained back the weight you lost? Many people get trapped in this cycle and don’t understand why they can’t seem to keep the pounds off. Dr. Kashey dives into the psychology of yo-yo dieting and how to change your mindset to break this unhealthy pattern. Listen to Ep 6. ‘Dr. Kashey's Taboo Perspective On Yo-Yo Dieting’ Now. Hosted by Dr. Trevor Kashey

Ep #5: The 5 Pillars of Permanent Results

Dr. Trevor Kashey — Fri, 25 Dec 2020 13:59:23 +0000

There are thousands of different fitness approaches out there that promise results. One sharp client in the private program wanted to know why with TKN, you end the fat loss phase with a higher calorie intake than what’s suggested at the beginning. Dr. Kashey reveals the science behind this approach in this episode. Listen to Ep 5. ‘3 Ways to diet "wrong" so that you can maximize the 5 pillars of permanent results’ Now. Hosted by Dr. Trevor Kashey

Ep #3: The Glutening

Dr. Trevor Kashey — Fri, 25 Dec 2020 13:57:06 +0000

You eat a pizza and start to feel crappy. Is it the gluten? It could be! But it could also be other carbohydrates, proteins in wheat, or a combination of low-grade allergens leading to you not feeling your best. This is one more time that swapping your food with ingredients for food that is ingredients can be a huge help. Listen to Ep 3. ‘The Glutening’ Now. Hosted by Dr. Trevor Kashey

Ep #1: Goblins Making You "Fat" Overnight

Dr. Trevor Kashey — Fri, 25 Dec 2020 13:55:38 +0000

What causes the numbers on the scale to go up overnight? Did eating a bit of extra food yesterday derail everything? Weight fluctuation can be caused by eating late at night and inflammation from an intense workout. So don’t let these overnight gains trick you into thinking you are not burning fat. Keep the faith and carry on because fluctuations in your weight can be caused by a variety of things. Listen to Ep 1. ‘Goblins Making You "Fat" Overnight’ Now. Hosted by Dr. Trevor Kashey

Intro Music :)

Dr. Trevor Kashey — Thu, 26 Nov 2020 03:02:17 +0000