Kreatures Of Habit Podcast
Episode: Feel Good For Life with Joe Holder
Release Date: August 6, 2025
Introduction
In this enlightening episode of the Kreatures of Habit podcast, host Michael Chernow engages in a profound conversation with renowned wellness expert Joe Holder. The discussion revolves around the intricate balance between fitness, mental health, and overall well-being. Together, they explore how cultivating the right habits and routines can lead to a more fulfilling and healthier life.
The Essence of Feeling Good for Life
Joe Holder initiates the conversation by redefining the purpose of fitness. Instead of merely associating workouts with physical gains, he emphasizes the broader goal of feeling good throughout life.
“The priority for me is having the best life with my wife and kids.”
[00:04]
Michael Chernow echoes this sentiment, highlighting that fitness should be a pathway to enhancing overall life quality rather than an end in itself.
“The point is to be good at life. That is it.”
[00:20]
The Allure and Pitfalls of Training Like Professional Athletes
Joe delves into the modern trend of the average person striving to train like professional athletes. While this approach can yield impressive physical results, it often leads to diminishing returns and may neglect other essential aspects of well-being.
“Training like professional athletes has become a who can train harder thing... It's not about running the fastest marathon time.”
[01:51]
He warns against overtraining and underscores the importance of integrating recovery and mobility into one's fitness regimen to prevent adverse effects on both the body and mind.
“Make sure you're sleeping, make sure you're eating. I think a lot of people are hiding orthorexia... and very restrictive, healthy habits around fitness.”
[04:59]
Fitness as Mental Health Medicine
Joe shares his personal journey, revealing how fitness became a lifeline during his struggle with addiction. However, he also acknowledges the challenges of finding balance between intense physical activity and adequate recovery.
“I was a drug addict and I found fitness, right? And fitness truly saved my life.”
[05:57]
Michael advises that fitness should be part of a holistic approach to wellness, integrating physical activity with emotional and mental health practices.
“Exercise is literally one of the most powerful drugs ever.”
[66:24]
Morning and Evening Rituals: The Warm-Up and Cool-Down of Life
The duo discusses the significance of establishing morning and evening rituals as the emotional and mental warm-ups and cool-downs that prepare individuals for the day's challenges and help them unwind in the evening.
“The morning ritual and the evening ritual are the warm up and the cool down to my day.”
[49:25]
Joe emphasizes practical steps such as box breathing, stretching, and mindful reflection to enhance daily well-being.
“We do rosebud, thorn, and seed. It's a cool thing to do... Something that we're looking forward to.”
[50:42]
The Ocho System: A Framework for Holistic Wellness
Michael introduces the Ocho System, his comprehensive framework for wellness that encompasses eight key areas: physical, emotional, mental, intellectual, environmental, occupational, social connections, and spirituality.
“Ocho stands for 'one could help others and others can help one,' reflecting a feedback loop of gratitude.”
[34:12]
This system encourages individuals to perform a SWOT analysis within these areas to identify strengths and areas needing improvement, fostering a balanced and sustainable approach to health.
Strategic Recovery: Balancing Training and Rest
Joe and Michael explore the concept of strategic recovery, advocating for intentional breaks and passive recovery methods to enhance long-term performance and prevent burnout.
“Strategic breaks are actually very, very important.”
[73:02]
They discuss various recovery techniques, including active recovery (light movement and stretching), passive active (saunas, massages), and passive passive (sleep), highlighting their roles in maintaining optimal health.
“Sleep is the most powerful recovery tool.”
[80:40]
Embracing Movement Over Intensity
The conversation shifts to encouraging everyday movement as a gateway to fitness, especially for those who struggle with intense exercise routines. They stress that even minimal physical activity can significantly impact energy levels and overall health.
“The gateway drug for true exercise is movement.”
[66:47]
Michael shares research findings that demonstrate how short bursts of activity can reduce the risk of cancer and cardiovascular issues, advocating for a more accessible and less intimidating approach to fitness.
Cultivating Emotional Intelligence and Community
Both speakers highlight the importance of emotional intelligence and building supportive communities as critical components of men's wellness. They discuss the societal challenges men face in expressing emotions and the need for safe spaces to foster genuine connections.
“Men are walking around with an enormous amount of emotion and energy that is just lodged deep inside that they are not expressing.”
[30:58]
Joe shares his experiences hosting men's retreats, emphasizing the profound impact of collective emotional release and support.
“Everything happens now. You just don't know it.”
[55:40]
Conclusion: Integrating Fitness into a Holistic Lifestyle
The episode wraps up with a reaffirmation that fitness should be integrated into a broader lifestyle focused on overall well-being. Joe and Michael encourage listeners to adopt rituals, embrace strategic recovery, and prioritize emotional health to cultivate a life where they can consistently feel good.
“It's about feeling good for life, not just feeling good in the gym.”
[39:12]
Key Takeaways
- Holistic Approach to Wellness: Fitness should be part of a comprehensive strategy that includes emotional, mental, and social well-being.
- Strategic Recovery: Incorporate active and passive recovery methods to enhance long-term health and prevent burnout.
- Daily Rituals: Establish morning and evening routines to prepare for the day and unwind effectively.
- Emotional Intelligence: Create and participate in communities that support emotional expression and mental health.
- Accessible Movement: Encourage everyday physical activity as a sustainable gateway to fitness and overall health.
This episode of Kreatures Of Habit offers deep insights into balancing physical fitness with mental and emotional health, providing listeners with actionable strategies to lead a more fulfilling and healthier life.