Podcast Summary: Kreatures Of Habit Podcast
Host: Michael Chernow
Episode Title: Mindful Breath | Monday Moments
Date: September 1, 2025
Overview
In this solo “Monday Moments” episode, Michael Chernow reflects on the significance of mindfulness, the power of bringing attention back to the breath, and shares personal lessons from his journey of 21 years in sobriety. Drawing on an impactful conversation with his mentor Marcus, Michael explores how being mindful of one’s breath can be a transformative tool for handling anxiety, staying present, and overcoming fear—particularly the fear of illness and uncertainty.
Key Discussion Points & Insights
1. Celebrating Sobriety and Daily Commitment
- Michael celebrates his 21st sobriety anniversary and emphasizes that his transformation and current life are the results of a “one day at a time” approach.
- He offers encouragement to listeners struggling with addiction, assuring them that change and recovery are possible.
Quote:
"I've been in the world of recovery for 21 years. That means that I do not drink alcohol and I do not use drugs or mood mind altering substances for 21 years. That's a long ass time. But it is a day at a time thing."
— Michael Chernow (02:20)
- He reaffirms the importance of daily mindful decisions, highlighting the potential for anyone to change.
Quote:
"There is a way out. I am living, breathing proof of that. I promise you."
— Michael Chernow (03:06)
2. Mentorship & the Value of Guidance
- Michael introduces Marcus, the mentor who guided him from his first days of sobriety.
- Marcus provided him with a sober living plan—“a long list of things you can do in a specific order from the minute you wake up to the minute you go to bed”—which became the blueprint for Michael’s recovery.
Quote:
"He took on the older brother figure out the gate and wrote a plan for me... If you do these things, I promise you, you're going to have this epic life."
— Michael Chernow (04:32)
3. A Day of Gratitude & Family
- Michael describes celebrating his anniversary with his sons at the CrossFit Games and a visit to Bass Pro Shop, reflecting on his gratitude for his life, family, and recovery.
- He highlights the simple joys of being present and treated with hospitality, and cherishes the ability to create memories with his children.
4. Facing the Fear of Illness
- Michael vulnerably shares his long-held anxiety about getting seriously ill, particularly cancer, tracing this fear back to a childhood trauma (his father’s diabetic seizure at Disney World).
- He acknowledges how such fears are rooted in past trauma and can resurface as anxiety and stress, despite knowing that many are unfounded (“False Evidence Appearing Real”).
Quote:
“The thing that has scared me from as early as I can remember is fear of getting sick with a bad disease or some sort of a catastrophic illness... specifically for me, it is cancer.”
— Michael Chernow (09:41)
- He discusses with Marcus whether his fear is about death, the inability to be with his family, or losing the ability to provide for them.
5. The Power of Mindful Breath (The Main Lesson)
- Marcus’s advice is simple: in moments of stress or anxiety, “bring it back to the breath.”
- Michael clarifies the difference between formal breathwork or meditation and what Marcus recommends—being generally mindful of breath any time anxiety or discomfort arises.
Quote:
"He's not talking about breathwork. ... He's talking about in the moment when something comes up that you don't like or in general, be mindful of your breath throughout your day. Just breathe and think about your breath. So simple."
— Michael Chernow (14:07)
- This approach helps ground oneself in the present and prevents “future tripping”—getting caught up in what might happen.
- Michael puts this into practice throughout his days and finds a sense of peace and grounding by simply pausing to focus on his breath.
Quote:
"If we're thinking about something that doesn't exist, it means that we're totally out of the present moment and we're future tripping."
— Michael Chernow (15:09)
- He reiterates the simplicity and effectiveness of this tool and commits to using it regularly, encouraging listeners to do the same.
Quote:
"It really, really helped me to hear that from him. I don't know, maybe it's something that will really, really help you, because it really, really helped me."
— Michael Chernow (17:34)
Notable Quotes & Memorable Moments
- 21 Years Sober: “It is only one day at a time. That is the only way I have strung this time together.” (02:31)
- On Facing Fears: “I do have this fear. And I know it's a fear, and I know it's...false evidence appearing real in many cases.” (11:44)
- Mindful Breath Reminder: “The breath is the most efficient way to ground and presence ourself.” (14:26)
- Simple Wisdom: “Breath is life. Breath is. And he just made it. He shared that with me. So simple.” (16:10)
Important Segment Timestamps
- Celebrating 21 Years of Sobriety & Message to Listeners: 02:20 – 03:29
- Story of Mentor Marcus and Early Recovery Guidance: 04:20 – 06:16
- Family Day & Gratitude: 06:30 – 09:00
- Childhood Trauma & Fear of Illness: 09:41 – 13:10
- Marcus’s Grounding Advice: Mindful Breath: 13:50 – 17:00
Conclusion
Michael Chernow’s “Monday Moment” is a heartfelt exploration of the power of daily mindfulness, vulnerability about longstanding fears, and the practical value of a simple, presence-bringing tool: mindful breathing. The episode serves as an encouragement not just for those on a recovery journey, but for anyone seeking practical ways to anchor themselves amid life’s uncertainties.
For listeners looking for actionable wisdom, this episode’s core takeaway is beautifully straightforward: return to your breath and the present moment as often as you can—especially in times of worry or stress.