The 2 Sleep Habits Helping Me Through Chaos (No Supplements Required)

The 2 Sleep Habits Helping Me Through Chaos (No Supplements Required)

I've talked about programming, training execution, nutrition, mindfulness, and mindset on this podcast... but I've never made a dedicated episode about sleep. Which is wild, because sleep is arguably the foundation of all of it. I'm not giving you the supplement stack. I'm not lecturing you about blackout curtains or room temperature (those matter, but you can Google them). Today I'm sharing the two stupidly simple practices actually helping me sleep during what feels like one of the more chaotic stretches of my life. Both are accessible AF. Both are free. Both work by training a skill I don't hear enough people talk about: downregulation. We also walk through how to know when you're actually breaking free from a counterproductive pattern. Go get some shuteye, bb <3 Be #AthleticButDefinitelyAPartyGirl Related Episodes: * Perfectionism Got Me Again (& How I'm Moving Through It) [https://open.spotify.com/episode/57EBNjeABlEqkroCG5AgDl?si=ei5qf-sXTmyJzjeEPFBEoQ&utm_source=sms] Key Topics: sleep tips, sleep hygiene, nervous system regulation, down regulation, overstimulation, phone use before bed, grayscale mode iPhone, digital minimalism, habit stacking, mindful moments, present moment awareness, adaptive routines, sleep during life transitions, sustainable wellness habits, growth mindset, fixed mindset, circadian rhythm, performance psychology Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]

Solo Dates and The Attention Spotlight: On Presence, Whimsy, & Being a Bad Bitch

I'm back on my solo date bullshit — and today I'm yapping about it :) If you've ever felt weird about eating alone in public, sitting at a bar solo, or taking yourself out on a Friday, this one's for you. I recap two recent solo dates (one in San Diego, one in New York) and share the one thing I use to anchor myself so that the social anxiety gremlins don't take the wheel. We get into the attention spotlight — how what you focus on shapes what you can perceive, which quite literally shapes your experience of reality — and why redirecting your attention from "How am I being seen?" to "What am I actually enjoying?" changes the whole experience. Be #AthleticButDefinitelyAPartyGirl Related Episodes: The Sex & Sunshine Era: San Diego Recap + Big Life Update [https://open.spotify.com/episode/05g07VyndUR3OPFYmwMg42?si=gW-tttN4SxCGVS3nJSRt2g&utm_source=sms] Key Topics: solo dates, solo dining, social anxiety, dining alone in public, self-dating, mindfulness practice, present moment awareness, attention and perception, focal point practice, sensory presence, whimsy, delight as a practice, self-love, quality time with yourself, self-relationship, dating yourself, hot girl solo activities, New York solo date, San Diego solo date Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]

Perfectionism Got Me Again (& How I'm Moving Through It)

I'm back — and this one's a little therapeutic for me and hopefully useful for you. The past six weeks have been a lot, and somewhere in the middle of all the big life transitions, I noticed myself slipping back into perfectionism around creativity, specifically with podcasting — waiting for life to "settle down" before pressing record, letting ideas build up while nothing got published. Which is the exact same pattern I've watched clients fall into with their fitness over the past decade. So today I share the three things helping me get back in motion without punishing myself. Apply these to any arena — fitness, creativity, or any other domain where perfectionism has you frozen. Be #AthleticButDefinitelyAPartyGirl Episodes Mentioned: My 3 Biggest Health & Fitness Lessons From the Past Year [https://open.spotify.com/episode/707UD6mfw6F3q8GF8MZ1Yo?si=6kQkOQ02QDGTA5OsCa6kXA&utm_source=sms] Guest Episode: Timothy August [https://open.spotify.com/episode/5Dp5PdkOLYr7KaEQkSAm8l?si=lumn4oC6RISATESMr093Kg&utm_source=sms] Key Topics: perfectionism, all or nothing thinking, restarting fitness routine, self-compassion, self-criticism, behavior change psychology, sustainable habits, motivation and consistency, performance psychology, shrinking the action, meeting yourself where you are, life transitions and fitness, capitalism and productivity, creative process, hustle culture, feelings vs values, values-based living Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]

From Government Property to Fully Sovereign: Timothy August on Armor, the Body, and What Freedom Actually Costs

Timothy August spent nearly two decades as what he calls "government property" — West Point, combat in Afghanistan, seven years at Google — before facing the question nobody prepares you for: who am I when no institution is telling me? In this episode, we talk psychological armor and what it actually costs you, the difference between a body used as an instrument and a body that's actually inhabited, and why reclaiming sovereignty starts not in your head but in your nervous system. We also follow the thread all the way to its logical conclusion — on the dance floor at 2am, in a queer Black body that finally got to just exist. This one is for anyone who has ever performed their way through life and wondered what it would feel like to actually live it. Be #AthleticButDefinitelyAPartyGirl More about Tim: * Substack [https://substack.com/@timothyaugust?r=tammu&utm_medium=ios&utm_source=stories&shareImageVariant=light] * Email [t.t.august89@gmail.com] Key Topics: psychological armor, somatic reclamation, body sovereignty, military to civilian transition,  identity after military service, identity after institutional life, institutional departure, queer Black identity, West Point military experience, life after corporate America, nervous system and identity, instrumentalized body, reclaiming yourself after burnout, nervous system regulation, creativity, existential vertigo, creative writing and physical practice Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]

The Sex & Sunshine Era: San Diego Recap + Big Life Update

Today I'm recapping my two-week trip to San Diego from earlier this month and sharing some big news that's been incubating over the past few months: I'm leaving New York and moving to San Diego to start a master's in performance psychology. We shoot the shit about some of my favorite moments from the trip, and I riff  about what's on the horizon for me.  I close with some reflections & hard-earned wisdom from my experience with substance addiction and gratitude for the version of me that this past chapter forged <3 Key words: San Diego, moving to San Diego, leaving New York City, life transitions, master's in sport and performance psychology, National University San Diego, graduate school announcement, La Jolla, Little Italy San Diego, North Park San Diego, Mission Hills, neighborhood recap, nervous system regulation, environment and wellbeing, flow state, sober reflection, substance addiction recovery, addiction and healing, dating in your thirties, community building, beach volleyball, sex and sunshine era Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]