The Ryan Leak Podcast — "Mental Fitness" (October 27, 2025)
Host: Ryan Leak
Episode Overview
In this episode, Ryan Leak unpacks the concept of “mental fitness,” guiding listeners through a practical, accessible mental fitness routine, inspired by the way people approach physical fitness. Using relatable analogies and actionable exercises, Ryan emphasizes that just as we need routines to keep our bodies in shape, our minds require intentional care and strengthening. The episode is motivational, concise, and packed with concrete strategies for cultivating mental well-being and resilience.
Key Discussion Points & Insights
1. The Mental Fitness Routine Concept
- (00:20) Ryan observes that while many people have physical fitness routines, few are equally intentional about caring for their minds.
- Quote: “We’ve got routines for our bodies, but what about our minds?” [00:54]
- He highlights common issues people navigate mentally: stress, anxiety, burnout, decision fatigue, comparison, loneliness, and pressure.
2. Exercise 0: The Warmup Mental Rep — Start with Stillness
- (01:58) Most people begin the day with a “mental ambush” — checking phones, emails, and social media first thing.
- Quote: “The way most of us start our day is like jumping into a mental marathon — cold. … That is not a warmup. That’s a mental ambush.” [02:20]
- Recommendation: Begin with stillness, breath work, prayer, or gratitude journaling before any screen time.
- Ask: “What kind of person do I want to be today?” [03:10]
3. Exercise 1: Move Your Body to Move Your Mind
- (04:17) Physical movement is a key tool for mental health—endorphins released during exercise enhance mood and clarity.
- Quote: “Movement is medicine for your mind.” [05:00]
- Tip: Even a walk, some push-ups, or stretching can shift your mental state.
4. Exercise 2: Feed Your Mind Something Healthy
- (05:30) Be mindful of "mental calories": the content you consume feeds your mental state.
- Uplifting podcasts, books, and positive online content are recommended over fear and negativity found in news, gossip, or toxic social feeds.
- Quote: “If it’s not building you, it’s breaking you. And your mental diet determines your mental strength.” [06:28]
5. Exercise 3: Lift Something Heavy (Emotionally)
- (07:11) Emotional resistance is as important as physical resistance. Seek growth by leaning in to hard conversations, setting boundaries, or owning mistakes.
- Quote: “You don’t get stronger by avoiding the weight, you get stronger by lifting it.” [08:09]
6. Exercise 4: Rest and Recovery
- (09:01) Mental recovery is essential; take breaks, unplug, nap, laugh, or enjoy silence.
- Quote: “Rest isn’t a reward, it’s a requirement.” [09:28]
7. Exercise 5: Get a ‘Spotter’
- (10:02) You need people who check in on your mental health, just like a gym spotter who supports heavy lifts.
- Ryan shares that Daniel Young frequently asks him, “How’s your headspace? How are you doing off of the stage?” [10:36]
- Quote: “Mental fitness isn’t just about what you can carry. It’s about who helps you carry it.” [11:04]
- Be a spotter for others, too.
8. Exercise 6: Train Your Thoughts
- (12:05) Thought management is central. Negative thoughts can’t always be prevented, but you can decide which to believe and reinforce.
- Challenge negative thoughts: “Is this true? Is it helpful? Is it how I want to think right now?” [12:49]
- Quote: “Mental fitness means learning to talk back to your thoughts instead of letting them talk you out of your peace.” [13:02]
9. Exercise 7: Gratitude Cooldown
- (13:21) End your day with gratitude—reflect on what went right, personal growth, and what you’re thankful for to shift from lack to meaning.
- Quote: “Gratitude is going to shift your focus from what’s missing to what’s meaningful every single time.” [13:55]
10. Exercise 8: Progress Tracking
- (14:11) Like physical progress, track mental growth—notice how your responses are changing, use journaling to reflect on mental resilience.
- Quote: “Your mental fitness doesn’t always show up in the mirror because you might look the same, but you think differently.” [14:45]
11. Exercise 9: Just Keep Showing Up
- (15:12) Consistency is key: there’s no finish line in fitness, just ongoing practice.
- Routines aren’t about perfection but persistence.
- Quote: “The goal isn’t perfection, it’s practice.” [15:48]
- “When your mind is strong, you can handle almost anything that life throws at you.” [16:38]
Notable Quotes & Memorable Moments
- “I want you to start your day with stillness. ...Imagine if you woke up this morning, you just paused and asked yourself, what kind of person do I want to be today?” [03:00]
- “Movement is medicine for your mind.” [05:00]
- “If it’s not building you, it’s breaking you.” [06:28]
- “You don’t get stronger by avoiding the weight, you get stronger by lifting it.” [08:09]
- “Rest isn’t a reward, it’s a requirement.” [09:28]
- “Mental fitness isn’t just about what you can carry. It’s about who helps you carry it.” [11:04]
- “Mental fitness means learning to talk back to your thoughts instead of letting them talk you out of your peace.” [13:02]
- “Gratitude is going to shift your focus from what’s missing to what’s meaningful every single time.” [13:55]
- “Your mental fitness doesn’t always show up in the mirror because you might look the same, but you think differently.” [14:45]
- “The goal isn’t perfection, it’s practice.” [15:48]
Key Takeaways
- Apply fitness principles to your mind: warm up with intention, feed it well, push through emotional resistance, rest, find support, manage thoughts, practice gratitude, track growth, and show up daily.
- Mental fitness is a lifelong journey, not a destination.
- “If you want to live with peace and clarity and purpose, ... Train for it. Don’t just hope for a healthy mind, build one.” [16:48]
Timestamps for Important Segments
- 00:54 — Introduction of the mental fitness concept
- 02:20 — The importance of a mindful morning “warmup rep”
- 05:00 — Movement/body as medicine for the mind
- 06:28 — Mental calories and content diet
- 08:09 — Building emotional muscle by “lifting” heavy things
- 09:28 — Rest and mental recovery essential
- 10:36 — The value of having a mental health “spotter”
- 13:02 — Thought management and challenging negative thoughts
- 13:55 — Gratitude and reframing perspective
- 14:45 — Tracking your mental progress
- 15:48 — Emphasizing practice over perfection
For listeners and non-listeners alike, this episode offers a clear, actionable framework for building daily mental fitness, paralleling well-known physical fitness routines. Ryan’s encouraging, down-to-earth style and analogies make the practices memorable and easy to implement.