Newsletter Topic: The surprising connection between what you eat and how you feel Everyone knows they “should be healthier.” But most people don’t realize how directly their diet affects their mental health. Hey all, I sat down with a guy in my office a while back who was struggling with low mood and anxiety/panic attacks that he couldn't get reprieve from. He’d tried therapy. He’d tried medication. He’d started exercising. Nothing was really working. So we looked at his eating habits. “I...
2 days ago • 6 min read
“When marriages fail, it is not increasing conflict that is the cause. It is decreasing affection and emotional responsiveness...” ― Sue Johnson Hey all, I was working with a couple months back... They'd been fighting about the same thing for three years. Dishes in the sink. Sounds trivial, right? But it wasn't really about the dishes. It was about the fact that every time he left them there, she felt invisible and her time was being disrespected. And every time she brought it up, he said...
9 days ago • 8 min read
Part 3 of 4: The science behind lasting relationships "Happy couples aren't smarter, richer, or more psychologically astute than others. But in their day-to-day lives, they have hit upon a dynamic that keeps their negative thoughts and feelings about each other from overwhelming their positive ones." ― John M. Gottman Hey all, Over the past two weeks, we've covered Gottman's Four Horsemen. If you missed out here are the links below. Part 1: Criticism and Contempt Part 2: Defensiveness and...
16 days ago • 5 min read
Part 2 of 4: The research-backed guide to relationship health. "The antidote to defensiveness is to accept responsibility for your role in the situation, even if only for part of the conflict." ― John M. Gottman Hey all, Last week we kicked things off with the first two of Gottman's Four Horsemen: Criticism and Contempt. If you missed it, go back and read that one first. It sets the foundation for everything we're covering today. Here's a link. This week? We're riding in with Horsemen #3 and...
23 days ago • 6 min read
Part 1 of 4: The research-backed guide to relationship health. “Like the Second Law of Thermodynamics, which says that in closed energy systems things tend to run down and get less orderly, the same seems to be true of closed relationships like marriages. My guess is that if you do nothing to make things get better in your marriage but do not do anything wrong, the marriage will still tend to get worse over time. To maintain a balanced emotional ecology you need to make an effort—think about...
about 1 month ago • 5 min read
Newsletter Topic: Blue Monday & 7 Habits to Cut Depression Risk in Half We have lots of new subscribers and face recently in the MH4M community, welcome! You’re in the right place. This space is about understanding how your brain & mind work, and using that understanding to build better mental health, more steadiness, and a life that feels healthier. Hey guys, Last Monday was Blue Monday (supposedly the most depressing day of the year.) Whether or not you buy into that idea, January can hit...
about 1 month ago • 4 min read
Newsletter Topic: Unpack Your Emotional Growth - 4 Pillars for taking steps forward You cannot successfully grow in your spiritual health without it impacting your emotional health. Hey friends, This weekend I’m in Branson, Missouri. A town lovingly known as the Mecca of early-bedtimes and bus tours. But I’m not here with the retirees. I’m here with a couple hundred college students speaking at their ministry conference. Spent a lot of time working at Kanakuk from 2014-2017 so really good to...
about 1 month ago • 4 min read
Newsletter Topic: The One Habit That Quietly Protects Your Sanity “Success is the product of daily habits — not once-in-a-lifetime transformations.” — James Clear Hello all & I hope your start to 2026 has been a great one. This time of year, many families find themselves thinking about change. Changing calendars, changing goals, jobs or even changing how much time we spend on our phones. There is usually a lot of hope in these change making conversations. A conversation I'm having a lot with...
about 2 months ago • 3 min read
Newsletter Topic: Why New years resolutions don't make it out of January Hello all, and welcome to 2026! For the past 7 years, my wife and I take a small weekend retreat to ring in the new year. I'll be honest the purpose of this is to set new years goals/resolutions. I bring a whiteboard (yes—I know how over the top that is), we try to go to a couple nice dinners, and talk through vision: for our family, the year ahead, faith, finances, and the stuff that actually shapes the day to day. That...
about 2 months ago • 2 min read
Runners! We Are LIVE! Thank you for your support so far! We have raised $345 out of our $1,000 goal! Thank you for supporting the Mental Health 4 Men Marathon & Running Event. Today’s the day your miles actually matter. Blake and I are already on the road—6.2 miles into the marathon and heading toward Jackson, Mississippi. We've checked off Florida and Alabama so far. Now it’s your turn. What to do todayRun your chosen distance: 5K, 10K, Half, or Full—outdoors only for the 10K race division...
2 months ago • 1 min read
