The Fat & Broke Podcast

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**The Fat & Broke Podcast**

Helping ourselves and others achieve better physical, mental, and financial health.

Latest Episodes:

172 | Mastermind Group | Dopamine | Using The Molecule Of More To Be Better Every Day Feb 06, 2023

Show notes

Show Summary:

Welcome to the Fat & Broke mastermind group. In today’s session…

We discuss:

Dopamine

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Intro:

None! We get right into the Headline Of The Week.

Headline Of The Week:

National Quitting Day

Blue Monday

Mastermind Group:

In today’s mastermind, we turn the floor over to Peter to discuss dopamine in depth. Inspired by the Huberman Lab Podcast, Peter explains dopamine in a way that we can all understand and tries to help us all use it in our favor. Understanding the role dopamine plays in our lives and what we can do to increase or decrease it, is crucial to our ability to form and keep good habits.

Resources:

Flow, Mihaly Csikszentmihalyi

Mindset, Carol Dweck

The Molecule Of More, Daniel Z. Lieberman MD, Michael E. Long

Huberman Lab Podcast

171 | Set It & Forget It | Getting Less Fat & Less Broke Through Systems | Part 2: Health Systems Jan 30, 2023

Show notes

Show Summary:

In episode 170, we started our conversation around systems by discussing our set-it-and-forget-it approach to money. In today's episode, we discuss the systems we have in place to help us reach our health, nutrition, fitness, sleep, and social goals. Although more challenging to set and forget than money is, you can still simplify and reduce your barriers to success by using a systemic approach. In today’s episode, we teach you how!

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Intro:

We review episode 170 and move right into part 2 of our systems approach to better every day.

Health Systems:

Nutrition

Food Prep
Shop 1x Per Week If Possible
Don’t Bring Foods You Don’t Want To Eat Into The Home
Focus On High Volume & Low Caloric Density Foods

Physical Activity

Pick # Of Days You Want To Exercise. Make It Achievable
Should Be Anything You Enjoy That Makes You Move
Be Consistent
Make It Fun. Do It With Friends, Group Challenges, Or Whatever Keeps You Accountable
Earn Your “Down” Time
Reduce The Barriers To Starting By Planning Ahead
Focus On Process Over Results
Sustained Compliance = Compounding Results

Sleep

Consistent Bed Time
Work Backwards-When You Need To Wake Up Minus Hours Of Sleep Needed = Bedtime
Reduce Temperature, Noise, & Light
Place Phone Across Room
Avoid Large Meals Close To Bedtime
Avoid Alcohol Within In A Few Hours Of Bedtime
Create A Morning Routine You Like So You Look Forward To Going To Bed

Social

Pick The 5 People You Want To Spend Time With
Set Reminder For Weekly Check-Ins
Set Game Nights, Dinner Nights, Or Some Other Regular Gathering

Resources:

170 | Set It & Forget It | Getting Less Fat & Less Broke Through Systems | Part 1: Money Systems Jan 23, 2023

Show notes

Show Summary:

Do you have the systems in place to help you achieve your money and wellness goals? Or do you, like many people, know what you want to achieve but are unsure how to get there or where to start? If that sounds familiar, then this two-part series is for you!

In Part 1, we will discuss the money systems we implement to simplify this process and ensure we meet our financial goals.

In Part 2, we will cover all of Peter’s favorite domains: health, nutrition, fitness, sleep, and of course, social!

Stay tuned for Part 1, Next!

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Intro:

Sarah and Gary confront Peter over his Wendy’s Frosty key tag.

Headline Of The Week:

Apple’s Tim Cook To Take 50% Pay Hit After Shareholder's Feedback

Money Systems:

Track Your Finances
Create A Money Flow Chart
Automate As Many Of The Steps In The Chart As Possible
Use Direct Deposit
Enroll In Workplace Retirement Accounts & Have It Automatically Deducted
Create Multiple Bank Accounts For Savings, Fixed Bills, Variable Bills, & Other
Use Auto Bill Pay From All Of Your Lenders (Mortgage, Auto Loans, Credit Cards, Etc…)
Auto Transfer Funds To Emergency Fund, Roth IRA’s, And Other Savings Vehicles
Decide On A Debt Paydown Strategy And Set Up Automatic Payments To Fit Your Plan (Snowball vs. Avalanche)

Resources:

169 | Can You Get Better Every Day While At Work? | How To Use The Workplace To Improve Our Physical, Mental, & Financial Lives Jan 16, 2023

Show notes

Show Summary:

Welcome to the Fat & Broke mastermind group. In today’s session…

We discuss:

Using our workplace to help make us Better Every Day

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Intro:

None! We get right into the Headline Of The Week.

Headline Of The Week:

The Secure 2.0 Act Of 2022

Mastermind Group:

We spend a lot of time at work. A lot! Knowing that, it seems evident that if we want to achieve better physical, mental, and financial health. In today’s episode, we discuss some recent workplace “challenges” we have been using to help each other achieve better every day and improve our workplace culture simultaneously.

168 | In Two Thousand & Twenty-Three (2023), I Will Be... | The FAB Take On New Year's Resolutions Jan 09, 2023

Show notes

Show Summary:

In two thousand and twenty-three, I will be… How would you answer this question? Have you thought about that all? In a different take on New Year's resolutions, we take some time today to reflect on how we would each complete that statement and the specific action items we will take to get there.

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Intro:

It's been a while since we last recorded. The hosts have all been sick and have not been able to record frequently. We are back!

Headline Of The Week:

Mark Cuban on the habit all 30-somethings need to succeed: Without it, ‘you’re not expanding your mind.’

In Two Tousand & Twenty-Three, I Will Be…l:

In this episode, we each declare our intentions for the person we will be in 2023:

Peter will be…a person who truly accepts others for who they are today.

Gary will be…a person that listens to others more and talks less.

Sarah will be…dedicated to “me.”

Fan Feedback:

Morning Peter! We talked a little about retirement planning & I'm actively working on moving our 401k's around & I thought I'd share. I'm leaning towards rolling our 401k's & maybe some savings into a fixed differed annuity. Interest rates right now are around 4.4, and if I can lock in for maybe 5 years, that would help us to get closer to the nest egg we need to retire in. Ask Gary what he thinks about fixed differed annuities 🧐

Resources:

The Effective Executive, Peter F. Drucker
Deep Work, Cal Newport

167 | Mastermind Group | YOLO & Saying Thank You Jan 02, 2023

Show notes

Show Summary:

Welcome to the Fat & Broke mastermind group. In today’s session…

We discuss:

YOLO
Saying Thank You

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Intro:

We have fun discussing Sarah’s asexuality.

Headline Of The Week:

Couch Confessions

Mastermind Group:

Gary discussed a recent spending spree.

Sarah doesn't know how to say thank you.

We ignore Peter in this episode. :)

166 | The FAB Christmas Carol | Exploring Parts Of Our Past, Present, & Future Lives Dec 26, 2022

Show notes

Show Summary:

Welcome to the Fat & Broke Christmas carol. In today's show, we will speak only in British accents as we spin our tales of Christmas past, present, and future. Kidding!!!!! We are actually exploring a specific part of our past, present, and future selves to see how we have evolved and continue to evolve over time.
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Intro:

We are recording through a Bomb Cyclone in Massachusetts a few days before Christmas. We discuss that and more!

Headline Of The Week:

How To Master ‘Baby Talk’ (And Why You Should)

The Fat & Broke Christmas Carol:

In this episode, we each explore the past, present, and future of a specific part of our lives:

Peter explores parenting at different ages.

Gary discusses his relationship with money.

Sarah delves into her health and wellness cycles.

Fan Feedback:

None

Resources:

165 | Mastermind Group | Real Talk, The End Of Innocence, & Happiness? Dec 19, 2022

Show notes

Show Summary:

Welcome to the Fat & Broke mastermind group. In today’s session…

We discuss:

Real Talk
The End Of Innocence
Happiness?

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Intro:

We talk about the upcoming holidays and when we start decorating.

Headline Of The Week:

How To Save $500 In 30 Days

Mastermind Group:

Gary discusses watching his son’s last youth hockey game.

Peter talks about having “real” conversations with people and how rare that is.

Sarah questions the concept of happiness.

164 | Year End Financial & Life Checklist For 2022 | Get Ready For 2023! Dec 12, 2022

Show notes

Show Summary:

Are you ready for 2023? Is your financial house in order? This is a great time of year to reflect and reset as we close out one year and begin another. In today’s show, we give you a comprehensive list of must-do’s in order to start the year off on the right foot. All That and more are in today's The Fat & Broke Podcast episode.

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Intro:

As we start the show, Gary & Sarah call Peter out on his weak immune system. We also say hello and thank all of our new listeners.

Headline Of The Week:

6 Everyday Habits To Regain Muscle Mass After 60, Fitness Expert Says

End Of Year Financial Checklist For 2022:

In our annual end-of-year money show, we discuss everything you should be doing with your money and other related matters at the end of 2022 and the beginning of 2023. We cover:

Open Enrollment
Retirement
Family/Estate
Taxes
More!

Fan Feedback:

None

Resources:

163 | Mastermind Group | The College Process, A New Life Phase, & Losing My Religion Dec 05, 2022

Show notes

Show Summary:

Welcome to the Fat & Broke mastermind group. In today’s session…

We discuss:

A New Life Phase
The College Process
Losing My Religion

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Intro:

Gary is sick. Sarah is a scatterbrain. Just your normal shit-talking!

Headline Of The Week:

What is going on at FTX? We discuss FTX and risky investing.

Mastermind Group:

Gary discusses his thoughts on the college process and college in general.

Peter answers a fan's questions about religion (see question below).

Sarah has entered a new phase where she is excited by home goods. It's called getting old!

Resources Mentioned In This Episode:

None

Fan Feedback:

Fun fact of how I found you guys. I'm a personal finance nerd and was looking for a new podcast. I heard about Stacking Benjamins from Joel on the How To Money podcast. I downloaded an episode and it happened to be the one you guys were on. I never listened to another episode of Stacking Benjamins but I went back to the beginning of yours and listened to every one until I was current.

I have a request for a future topic. I hear of Peter talking about growing up in a cult. I'm not sure if he means that literally or if it was more of a overly strict evangelical Christian environment. Regardless, I can relate. I was deeply involved in a conservative evangelical Christian church for many years. I'm now questioning many things and practices that I held for so long. I'm having difficulty getting past the guilt in letting it go and moving on. I would love to hear Peter discuss this topic more if he was comfortable doing so.

Keep up the great work! I love the information shared (and the vulnerability in doing so) and the entertaining banter.

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