You can’t outthink anxiety — but you can learn to understand it.In this episode, Patrick and Ted unpack what anxiety really is, how it hijacks your body and thoughts, and why most of us make it worse by trying to “fix” it. Patrick brings lessons from the therapy room; Ted brings the reality of battling self-sabotage. Together they unpack how awareness, breathing, and daily habits can help you regulate instead of shut down. This one’s about emotional clarity — not control. 💬 Send us your questions in the comments or at mandownpodcast@varianceincorporated.com Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast 00:00 Intro 00:25 Patrick on America 01:11 French Cowboy Boots Are Calling Patrick 01:35 Chili’s Got Cowboy Boots? 02:18 Fashion Kinks: The Allure of Line Dancing and Footwear 07:17 Why Good Jeans Make Everyone Look Great 09:27 Robin vs Taylor Swift 10:22 Taylor Swift + Swedish Producers? 10:58 Attraction Beyond Looks 12:12 Find your Joy 15:39 Seeing Behind People’s Masks 16:47 Patrick Can’t Take Compliments 17:16 Self-Sabotage in Action 19:29 Why Compliments Feel Weird 22:36 Anxiety: What It Really Is 24:00 Understanding Anxiety Symptoms 25:30 The Anxiety Loop 26:00 Slowing Down the Tempo 27:05 Finding the Real Fear 27:50 Pinpointing When Anxiety Starts 29:32 Physical Cues Matter 31:23 Recognising Emotional Impulses and Their Origins 33:07 The Importance of Self-Reflection in Managing Anxiety 35:50 Challenging Negative Automatic Thoughts 37:15 Breaking the Cycle of Anxiety 40:16 Is Your Body Holding Anxiety? 43:29 Sphincter Diamonds 44:16 Continuous Learning and Self-Discovery in Mental Health 47:57 Ted’s Routine for Processing Feelings 50:05 Breaking Down Anxious Thoughts 53:40 Can Discipline Build Emotional Resilience? 54:57 The Power of Affirmations and Self-Belief 56:56 Reprogramming Negative Thoughts 59:16 Understanding Anxiety and Its Triggers 1:01:42 Anxiety Tips/Tools 1:03:19 The Role of Medication and Long-Term Solutions 1:04:30 Outro

Ted and Patrick kick off with fatherhood, vasectomies, and the chaos of modern life before diving into social media radicalization and how to raise better men. They unpack how algorithms weaponize outrage, why politics feels broken, and what empathy and curiosity can still save. Then it’s on to Taylor Swift's new album, the burnout, and why joy might be her only way forward. Enjoy! 💬 Send us your questions in the comments or at mandownpodcast@varianceincorporated.com Listen to us on Megaphone (or find our RSS Feed!): https://cms.megaphone.fm/channel/VI9326253269?selected=VI1151133526 Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast 00:00 – Intro: Taylor Swift’s album and unexpected politics 00:36 – Patrick’s vasectomy waitlist story 01:10 – Ted’s “50% emissions” joke and pregnancy talk 02:17 – SlutCon, fertility, and age gaps in parenting 03:35 – Miscarriage, exhaustion, and parenting at 30+ 05:21 – The mental load of fatherhood 06:20 – Patrick’s parenting stories and “Hungry Caterpillar” moment 07:20 – Simple explanations as a superpower 07:55 – Anxiety, media, and radicalization begins 09:10 – The YouTube funnel and algorithmic outrage 10:49 – How right-wing influencers hook young men 12:44 – Why creators drift toward divisive content 14:49 – Jordan Peterson and the pull of extremism 17:13 – Boris, Trump, and populism’s moral void 18:57 – Radicalization and real-world violence 19:53 – Why platforms won’t shut down hate speech 21:10 – The collapse of consequence and fake morality 22:16 – Raising boys in the algorithm era 23:16 – The endless scroll and “slop content” culture 24:13 – Creating positive role models 25:12 – Housing, inequality, and political drift 27:07 – Media narratives vs. real voter concerns 31:23 – Local government and reform myths 33:37 – Depression, vulnerability, and radicalization 35:11 – Escaping social media doom loops 36:08 – Touching grass and finding purpose offline 37:41 – Why the world isn’t as bad as it seems 39:41 – Community and connection 40:15 – Education, critical thinking, and curiosity 43:52 – Raising resilient boys and men 45:45 – Taylor Swift, Elon Musk, and modern fame 47:09 – Taylor’s new album: where’s the fun? 49:27 – Lyrical fatigue and self-parody 51:36 – When success kills creativity 53:10 – Sally Rooney and artistic stagnation 54:10 – What Taylor needs next 56:07 – Cowboy boots and Copenhagen fashion detour 57:28 – Outro: podcast reflections and upcoming break 59:03 – What Man Down meant to Ted and Patrick 1:01:06 – Final thanks, Patreon shoutouts, and goodbye

Dating can be stressful, arguing can be messy, and social media can mess with your head — Ted and Patrick cover all of it in this episode. Learn how to handle first-date nerves, recognise real chemistry, and decide if a second date is worth your time, all while keeping your dating anxiety in check. They also get into how to argue with your partner without hurting the relationship and why understanding each other’s perspective matters. On top of that, they talk about the impact of the content you consume on your mental well-being and habits that help you stay grounded. This episode is packed with advice to help you navigate dating, relationships, and life with more clarity and confidence. 💬 Send us your questions in the comments or at mandownpodcast@varianceincorporated.com Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Welcome Intro 00:06 Episode Intro 00:54 Patrick’s Take on Copenhagen… and Hot Dogs 03:18 Ted Visiting Copenhagen 03:42 Guest Pitches, Mafia Dons, and Boy Bands 05:18 Listener Questions 05:33 #1 Navigating Arguments in Relationships 13:44 #2 Dating Anxiety and Connection 21:20 Preparing for a Date 24:15 #3 Long Distance Relationships 24:50 #4 The Impact of Social Media on Dating 27:39 The Impact of Social Media on Mental Health 28:50 The Upside of Dating Apps 29:20 Finding Balance: Managing Social Media Consumption 32:58 #5 Physical Activity and Mental Well-Being 33:06 Patrick’s Fitness and Mental Health Practices 37:08 Ted’s Fitness and Mental Health Practices 38:52 Curating Your Music and Media Experience 43:23 Ranking Segment First Date Activities: What Works Best? 47:46 Date Outfits 48:56 Patrick’s Clothing Tips and Thoughts for Men 53:39 Outro

Money is one of the biggest sources of stress in modern life—and it can make or break relationships. In this episode of Man Down, Ted and Patrick dive into how money shapes partnerships, why even fair-minded people often see it differently, and how past experiences and upbringing influence our views on contribution, fairness, and security. They explore why financial stress feels heavier today than ever before, the role social media plays in fueling comparison and “money dysmorphia,” and how couples can start having honest, constructive conversations about money without resentment or conflict. Along the way, Ted and Patrick share their own stories, lessons, and mistakes around money, offering insights that will resonate with anyone navigating finances, relationships, and modern pressures. 💬 Send us your questions in the comments or at mandownpodcast@varianceincorporated.com Listen to us on Megaphone (or find our RSS Feed!): https://cms.megaphone.fm/channel/VI9326253269?selected=VI1151133526 Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Intro Teaser 00:20 Welcome Intro 00:27 Episode Intro 01:01 Ted and Patrick’s Personal Experiences with Money 07:35 Generation Perspectives on Money 08:43 Money, Security, and Morality 09:19The Complexity of Money Conversations in Relationships 10:40 Childhood Influences on Financial Attitudes 19:08 The Social Stigma Around Money 19:47 Navigating Financial Dynamics in Relationships 21:05 The Emotional Toll of Financial Vigilance 21:47 Housing Crisis and Its Impact on Family Planning 24:00 The Long-Term View on Housing and Utilities 25:56 Money Dysmorphia: The Social Media Side Effect 27:20 Population Decline, Immigration Dynamics and Economic Recovery 31:39 The Interpersonal Impact of Money in Relationships 33:40 Navigating Financial Conversations in Relationships 35:17 Taking Control of Personal Finances 35:40 The Challenge of Budgeting and Financial Discipline 38:20 Understanding FIRE and Fat FIRE 39:19 Money and Relationships: The Impact of Financial Views 41:38 Navigating Wealth and Anxiety 42:28 Ted Investing in Friendships Businesses 43:02 Balancing Financial Contributions in Relationships 45:05 10 Million is When People Start to Chill Out Financially 49:26 Ted on Combining Money and Friendships 52:19 Navigating and Understanding what Each Partner Contributes 53:20 Outro

In this listener-powered episode, Ted and Patrick tackle the struggles and questions you’ve been sending in. They explore what it’s like to feel unfulfilled even after achieving your dreams, navigate burnout, and figure out the next steps in your career. Patrick shares his thoughts on ADHD in men, including life-changing diagnoses later in adulthood. They dive into the realities of parenting, sleepless nights with a second child, and how to cope when life throws your schedule off balance. The conversation also covers semi-pro and amateur athletes juggling full-time jobs, late nights, and recovery challenges, while Ted reflects on his journey into football versus American football. Packed with vulnerability, insight, and practical advice, this episode examines ambition, identity, and the modern pressures men face today. 💬 Send us your questions in the comments or at mandownpodcast@varianceincorporated.com Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Welcome Intro 00:06 Episode Intro 00:48 Q1 How Ted Got Into Football and Data Analytics 08:58 Q2 Understanding ADHD and Its Impact 17:22 Q3 Navigating Parenthood and Sleep Challenges 24:37 Q4 Optimising Recovery for Athletes With Full-Time Jobs 26:27 Q5 The Reality of Success and Fulfilment 41:48 Q6 Finding Your Path in a Changing World 48:50 Outro 49:27 Broll

Cheating isn’t inevitable — but understanding why it happens is crucial. In this episode, Ted and Patrick break down the biology, psychology, and relationship dynamics behind infidelity, and explore practical ways couples can build trust, manage jealousy, and stay connected in today’s modern world. Topics covered - Common emotional causes of cheating - The role of biology vs. excuses - Why some men cheat and others don’t - Polyamory, ENM, and modern relationship experiments - How to strengthen commitment and satisfaction in your relationship 💬 Send us your questions in the comments or at mandownpodcast@varianceincorporated.com Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Welcome Intro 00:07 Episode Intro 00:42 Understanding Cheating: Biological vs Emotional Factors 01:32 Are Men Wired to Cheat? 02:02 Possible Reasons for Cheating 04:34 Are Men Wired to Cheat? Patrick’s Take 06:35 Infidelity: Men vs Women 06:40 The Role of Communication in Relationships 09:42 The Impact of Technology on Cheating 11:00 How Tech & Sexual Diversity Redefine Cheating 12:45 The Hard Work Behind Open Relationships 14:13 Understanding Infidelity and Crisis Points 17:22 The Dynamic of Ethical Non-Monogamy 19:14 Polyamory: Surviving Cheating & Crisis Points 24:25 The Future of Monogamy and Relationship Structures 25:50 Exploring Attraction & Keeping the Spark Alive in Relationships 28:50 When Kids Repeat What They Hear…Hilarious Consequences 30:32 Most Couples Resist Non-Monogamy 31:09 Exploring Flirtation in Relationships 35:40 Outro/Wrap Up 41:02 (Broll - The Rise of Therapy Speak and its Implications, Communication in Academia, The Complexity of Writing Styles)

Breakups are never easy. But they don’t have to define you. In this episode, Ted and Patrick talk about how to know when it’s time to end a relationship, what to expect emotionally after a breakup, and how to process heartbreak without losing yourself. If you’re struggling with heartbreak—or trying to make sense of the end of a relationship—this episode is your roadmap to healing and growth. Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Welcome Intro 00:03 Episode Intro 00:38 Listener Question 00:55 Ted’s Personal Experience and Insights 01:41 Understanding Relationship Dynamics 02:07 John Gottman’s The Four Horsemen 06:30 Recognising When to End a Relationship 08:48 Practicalities of Ending a Relationship 11:11 Reflecting on Past Decisions and Regrets 15:40 Managing Complicated Feelings Post-Breakup16:51 Self-Forgiveness and Moving Forward 27:10 Practical Tips for Moving Forward After Breakup 27:48 Navigating Grief and Loss 29:40 Understanding Mourning Frameworks 30:32 Reclaiming Identity Post-Breakup 36:30 Self-Discovery After a Relationship 37:36 The Journey of Personal Growth 40:39 Practical Steps for Healing 46:29 Seeking Professional Help 47:34 New Podcast Segment 48:13 Choice Ranking Round 1 58:10 Choice Ranking Round 2 1:10:21 Outro

On this episode, Patrick and Ted discuss porn, technology, and the future of intimacy. They dive into how you can tell if you have a problem with porn, the future of technology and how it will change our porn consumption, and the impacts porn may have on relationships and dating in the future. The episode ends with the guys sharing some new discoveries they have made. Enjoy! Porn Consumption Scale: https://bpbcounseling.com/blog/problematic-pornography-consumption-scale 💬 Send us your questions in the comments or at mandownpodcast@varianceincorporated.com Listen to us on Megaphone (or find our RSS Feed!): https://cms.megaphone.fm/channel/VI9326253269?selected=VI1151133526 Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 - Intro 04:20- Patrick's Holiday + the Danes are normal sized 05:38 - Ted's Holday 07:35 - Guiding your children's music taste 10:05 - Demon Hunters 12:53 - Porn, VR, AI, Sex Dolls 14:56 - Sex Toys 17:32 - Partners see Porn as Infidelity? 18:59 - So is smut cheating also? 21:27 - There is a threshold at which you take away from your partner 22:27 - Self-described porn addiction and the negative effects that come with it 23:26 - Most of you are probably fine! 26:06 - Taking the survey will help you realize you're probably ok 27:25 - Positive cases for porn and masturbation 28:55 - Porn in a healthy relationship perspective 30:53 - Porn = Cheating is a misunderstanding and an insecurity 33:15 - Anti-porn movement from men (No fap/semen retention) 36:52 - The world needs more Dom's and the undiscussed labor cost of them 38:30 - Open relationship does NOT equal not thinking about other people 39:43 - Downsides of porn even of use that isn't addiction levels 41:30 - Ted's recent dating experience 42:48 - We get skewed perspectives, but that might be about yourself and not your partner 44:16 - For some people the only women they've seen close up are women in porn 44:36 - Concerns with advances in porn technology 45:20 - Robots in film 47:00 - VR and augmented reality porn 48:12 - Deep fakes and the dangers of this technology 49:44 - Could this end up making people scared of the dating market? 50:20 - Connection greatly enhances an experience 51:55 - Paying for porn helps ensure nobody is being exploited 53:00 - Sex is front and center and NORMAL throughout human history 53:55 - The Roman's had porn 54:20 - New discoveries Ted has made recently 54:38 - Forgiving yourself for taking time off working out on vacation 55:44 - Renting different brands of cars can be a difficult learning curve 57:30 - Different locations of buttons and tools in new cars 59:34 - Patrick is the 3rd most famous Patrick that is a Leo 1:00:15 - Patrick's discovery - The Runner app 1:03:25 - Lord of the Rings walking to Mount Doom for Medals

In this episode Ted and Patrick dive into real-life listener questions, tackling topics like staying present with your partner and kids while managing a demanding career, navigating dating when someone isn’t your “type” but has a strong emotional connection, and finding self-forgiveness while making peace with past mistakes. 💬 Send us your questions in the comments or at mandownpodcast@varianceincorporated.com Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Welcome Intro 00:07 Episode Intro 00:42 Why Hiring a Cleaner Isn’t as Simple as You Think 04:38 Reader Questions 05:04 #1 Navigating Physical and Emotional Attraction 14:17 #2 Balancing Work and Family Life 25:45 #3 Finding Self-Forgiveness and Peace 43:55 #4 Rewiring Your Brain for Better Habits 50:00#5 What Scene in Lost in Translation Made Patrick Cry? 52:08 Art Doesn’t Always Need to Make Sense 54:00 Outro (Subscribe and Send Us Your Questions)

Why do we keep getting in our own way — even when we want something badly? In this episode, Ted and Patrick dig into the deeper psychology of self-sabotage: what it really is, why it happens, and how to break the cycle for good. We’ll unpack: - Why “self-sabotage” isn’t a diagnosis — and what it’s really a symptom of - How fragile self-worth and old beliefs quietly shape destructive patterns - The many ways self-sabotage shows up in your career, creative work, and relationships - Why some of these behaviours feel protective — even when they hurt you - The traps that keep you stuck on repeat (and how to see them before they happen) - Practical ways to break the cycle and move forward with confidence Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Welcome Intro 00:07 Episode Intro 00:49 Ted’s Trip to Santa Barbara 02:29 When It’s Time to Stop Wallowing 02:49 Holding Space Without Holding On 03:13 How We Torture Ourselves With Old Pain 03:55 The Power of Putting It Away 04:14 Patrick’s Life Updates & Milestones 05:19 The Third Child Nightmare 06:47 When Your Partner’s Dream Turns Into Your Problem 08:24 Seeing Self-Sabotage Across Life 09:39 Understanding Self-Sabotage 10:21 Patterns of Behaviour and Fear of Failure 10:55 Self-Sabotage as a Symptom 12:35 The Inertia Behind Self-Sabotage 16:03 Embracing Failure and Taking Risks 20:01 The Fragile Sense of Self and External Validation 22:47 Embracing Failure in the Creative Process 23:42 The Cycle Of Learning and Self-Improvement 26:57 Understanding Procrastination and its Roots 27:51 Finding Limits and Overcoming Imposter Syndrome 30:16 Creating for Yourself vs. Seeking External Validation 33:06 The Impact of Procrastination on Life Choices 37:31 Self-Sabotage in Relationships 48:34 Avoidant Behaviour and its Consequences 53:11 Summary & Final Thoughts on Self-Sabotage 54:29 The Value of Vulnerability and Effort 57:49 Outro

We’re back with another round — and this time, the producers put Ted and Patrick through the wringer. 20+ rapid-fire questions. No prep. No time to think. Just off-the-cuff answers. You’ll hear which guilty pleasure Patrick refuses to feel guilty about, the fictional characters they irrationally relate to, and why Ted’s had a horror movie aversion since he was 10 years old. And trust us — it only gets better from there.If you love honest, funny, and unexpectedly revealing stories, this episode is for you. Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Intro 00:05 Episode Intro 00:31 From Desk Fans to Deep Questions — Things Escalated Fast 04:35 Quick Fire Questions 05:15 The Moment Everything Shifted 09:01 Ted & Patrick’s Life Warning Labels 10:11 Ted’s Opening Book Scene 12:50 The Compliment That Low-Key Insults You 14:03 What People Totally Get Wrong About Us 18:29 Known for Mind, Heart, or Impact? 22:47 Guilty Pleasures Ted and Patrick Own 24:41 The Habit That Keeps Relationships Strong 27:34 Fictional Characters We Secretly Relate To 28:21 When Did We Last Surprise Ourselves? 32:29 Trend Phases We Fully Committed to (And Regret) 33:47 Qualities We Admire but Struggle to Cultivate 35:44 Surprising Bucket List Dreams 38:00 Whose Creative Brain Would We Steal for a Day? 41:44 The Boldest Clapback in Classical Music History 42:24 The Skill We Wish We Had 43:08 Favourite City/Country to visit 44:10 Advice That Actually Stuck 45:31 Favourite Thing About Each Other 49:24 Go-To Comfort Meal 52:04 Things We Changed Our Mind About Recently 55:23 Top 5 Favourite Films 59:27 A Mistake We Made Once—and Never Repeated 1:03:23 Outro

Sleep impacts everything—from your physical health to mental clarity—but it’s often overlooked. In this episode, Ted and Patrick break down why sleep matters and how small changes can lead to big improvements. No guilt, no pressure—just practical tips to help you fall asleep easier, stay asleep longer, and feel better every day. Prioritising your sleep could be the key to a better, longer life. Show Notes 🧠 Therapist Anne Brown https://www.annebrownpsychotherapy.com/ Sleep Research Huberman: • View sunlight within 30–60 mins of waking & before sunset • Wake/sleep at consistent times—don’t push past sleepiness • No caffeine within 8–10 hours of bedtime • Use the Reveri app (iOS) for sleep-focused self-hypnosis (3x/week) • Avoid bright overhead lights between 10 pm–4 am • If awake at night, try NSDR or Yoga Nidra (on YouTube) • You might consider taking (30-60 min before bed): 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate 50mg Apigenin 100-400mg Theanine (3-4 nights per week I also take 2g of Glycine and 100mg GABA.) *I would start with one supplement (or none!) and then add one at a time as needed. **Don’t take theanine if you have overly intense dreams, sleep-walk, or have night terrors. ***Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it. Bryan Johnson Habits: • Build a nightly wind-down routine (30–60 mins) An online randomized clinical trial on 991 subjects concluded that reading a book in bed improved sleep quality in a majority of participants, as self-reported by the participants using SQS scoring. In a wide meta analysis, mindfulness meditation outperformed controls and proved equivalent to medications in treating sleep disturbances. In a study on 94 students, soothing classical music outperformed a negative control and an audiobook at improving sleep quality and reducing depression. In older adults too, a meta analysis of 9 studies with 489 participants showed significant improvements with sleep latency, duration, and efficiency with various music interventions in multiple settings and countries. • Cool room temperature between 60-67°F (15-19°C). • Eat your last meal 2–4+ hours before sleeping • Try to avoid caffeine, alcohol, and other stimulants at least 10 hours before sleep. Caffeine has a half life of 6 hours in the blood. That means that consuming a cup of coffee 6 hours before bedtime is equivalent to drinking half a cup immediately before going to bed! Alcohol reduces REM sleep, increases sleep fragmentation (frequent awakenings), and can exacerbate existing medical conditions Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Intro 00:05 Episode Intro 01:20 Thank You For Coming To The Meet Up 01:48 Live Podcast? 02:35 Sleep Hygiene and Its Challenges 03:48 Why We Are Talking About Sleep 05:37 Sleep Training and Family Dynamics 07:13 How Patrick Optimises his Sleep 08:09 Quality vs Quantity 09:15 The Impact of Sleep on Cognitive Function 10:32 Your Morning Routine Cannot Outrun Terrible Sleep 10:51 What Made Ted Prioritise Sleep 12:46 Tired Ted vs. Sleep-Deprived Patrick 14:35 Research on Sleep in Sports 18:24 The Importance of Sleep for Athletes 19:18 Sleep Fuels Performance 21:23 Circadian Rhythms and Performance 22:35 Optimising Sleep for Daily Life 25:06 Therapist Recommendation 26:29 Sleep Research from Huberman and Johnson 29:13 Sleep Tips and Strategies 36:05 The Importance of Sleep Awareness 38:43 Recap of Tips and More Hygiene Strategies 42:29 Supplements and Sleep Hygiene 48:25 Better Sleep, Better You 50:09 The Role of Nutrition in Sleep Quality 51:19 Outro

In this episode, Ted and Patrick tackle your questions—no filters, no fluff. They talk about what they’d tell their younger selves, the frustrating reality of feeling out of sync in dating, and what to do when motivation is nowhere to be found. Plus, they dive into one of the weirdest relationship dilemmas yet: what happens when friends refuse to call a partner by his nickname? Expect real talk, a few laughs, and the kind of honest advice you wish you’d heard years ago. Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJwX: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Intro 00:10 Episode intro 01:11 Q1 Reflections on Being 1707:25 Q2 Navigating Relationships in Your 20s 11:54 Q3 Motivation and Habit Formation 19:42 Q4 Workplace Gossip 27:12 Reddit Post: Navigating Nickname 35:10 Quick Fire Round Questions 35:49 Q1 Two Favourite Female Musical Artists 40:33 Q2 Favourite Male Actor 45:36 Q3 Thing Most Evangelical About From The Last Year 47:25 Q4 Thing Trying to Change About Self 53:58 Patrick’s Other Podcast ‘Unseen Incidents’ 55:34 Kitchen Appliances 56:09 College American Football Names (The Humour in Names) 58:51 Outro 59:16 Broll (College Football Name Winner)

Most self-improvement advice focuses on productivity hacks or getting in shape — but what if there’s a different side to growth that we rarely talk about? In this episode, Ted and Patrick explore how self-improvement can mean reconnecting with beauty, curiosity, and joy in everyday life. It’s about going beyond the grind, finding meaning in small moments, and developing yourself in ways that actually make life richer and more fulfilling. If you’re tired of hustle culture’s narrow view of success and want to discover a broader, more meaningful approach to self-improvement, this conversation is for you. Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Intro 00:08 Episode Intro 00:55 The Balance of Sadness and Happiness 04:35 Time it Takes to Become Emotionally Available 05:07 Running vs Lifting 07:44 Patrick on Running and Fitness 09:27 Love and Hate Relationship of Running 11:28 Patrick’s Love for Lifting 12:08 Patrick on Making Running Fun 12:31 Going Full Coffee Nerd 13:42 Romanticising Your Life: A New Perspective on Self-Improvement 15:57 Patrick Alternative Ideas of Self-Improvement 16:57 Your Job Doesn’t Have to Be Your Purpose 18:04: Why We Started This Podcast in the First Place 18:33 The Good Life Is Simpler Than You Think 19:10 Screw Hustle Culture. Just Care About Something 19:52 Patrick’s Self-Improvement Check-List 20:28 The Importance of Diverse Interests 23:00 Challenge Yourself For Growth 26:00 Comic Books Were My First Cinematic Universe 27:00 Low-Load, High-Load: Why We Reach for Different Things 28:12 Your Media Habits Are Emotional Clues 29:00 Growth Means Giving Up a Bit of Comfort 30:50 Romanticising Your Life: What It Means 33:15 Diagnostics for a Richer Life 36:50 Transforming Chores into Pleasures 37:09 Creating Beauty in Everyday Life 43:00 Rekindling the Spark in Relationships 45:26 You Don’t Have to Choose Between Masculine & Beautiful 46:23 The Men You Admire Were Artists Too 46:41 You Can Be a Man and Like Nice Smells 47:00 Patrick on Passion Beyond the Basics 47:58 Entertainment Choices: Quality Over Quantity 52:52 Ted on Reading Smut 53:30 Ted on the Surprising Intimacy of Reading Together 54:52 Patrick & Ted on Unexpected Movie Discoveries and Timeless Soundtracks 56:37 Living in a Rich Media Environment 56:47 Assessing Life and Entertainment Choices 59:15 Outro

In this episode, Ted and Patrick dive into why it’s so hard for men today to make and keep close friends. From the rise of loneliness to the disappearing social rituals that once held men together, we unpack the crisis facing modern brotherhood. They also explore real ways men can rebuild connection, step up to the challenge, and find meaningful friendship again. If you’ve been feeling isolated, disconnected, or unsure how to reach out, this conversation is for you. Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast 🎧New episodes every Tuesday & Thursday - Subscribe & hit the bell so you never miss one. Timestamps: 00:00 Intro 00:07 Episode Intro 01:28 Friendship in Your 30s 02:45 The Challenges of Adult Friendships 04:05 Navigating One-Side Friendships 08:50 The Importance of Vulnerability in Friendships 10:40 Being Honest to Save the Friendship 13:02 Some Friendships Drain You More Than They Should 15:00 Building Meaningful Connections 15:19 ManDown & TTF Meet Up 15:55 When Guy Time Gets Replaced by Group Time 17:20 The Impact of Life Changes on Friendships 18:17 Navigating Male Friendships 19:06 The Challenge of Making New Friends 27:35 Ending Friendships and Moving On 30:24 Test the Relationship — See What Happens 32:55 The Awkward Truth About Men Making Friends 35:31 Cultural Shifts in Social Interactions 38:18 The Art of Ending a Friendship (With Style) 40:20 Friendship Isn’t Easy—But It’s Worth It 41:22 TikTok Trend: Men Calling Each Other Good Night 42:17 Calls Over Texts in a Digital World 43:44 Quick Fire Questions (New Podcast Segment) 44:10 Q1 Biggest Waste of Money Ever 48:31 Q2 Most Complimented On 49:09 One Compliment That Scares Ted 50:39 Q3 Do You Believe in Free-Will? 52:20 Q4 Piece of Art You Would Recommend to Anyone 56:52 Q5 Is There A Piece of Art That Everyone Loves, But You Hate 59:46 Q6 What Moment Divides Your Life Into Before and After? 1:02:36 Politics & Religion 1:03:27 Outro

Therapy can be uncomfortable. But avoiding it costs way more. In this episode, Ted and Patrick break down what holds men back from starting therapy, how to get the most out of it, and what to expect once you’re in the room. Whether you’ve been thinking about going or still feel unsure, this is a good place to start. Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast 🎧New episodes every Tuesday & Thursday - Subscribe & hit the bell so you never miss one. Timestamps: 00:00 Welcome Intro 00:09 Episode Intro 00:35 The Podcast as Therapy 01:08 Two Perspectives: The Therapist and the Newcomer 01:21 Starting the Conversation on Mental Health 01:47 Why People Resist Therapy 05:38 The Breakdown That Started the Healing 11:30 Men and Emotional Processing 15:30 The Importance of Therapy as a Diagnostic Tool 15:47 Signs You Might Need Therapy 21:08 Navigating Grief and Future Relationships 22:33 The Value of Professional Support 24:20 Communication and Understanding in Therapy 26:15 Understanding Trauma and it's Misuse 29:30 The Role of Therapy in Self-Discovery 30:16 The Therapist-Client Dynamic 35:25 Navigating Emotional Vulnerability 36:16 Self-Reflection and Future Goals 38:30 The Importance of Self-Discovery in Therapy 40:07 Recognising Personal Strengths 41:48 Embracing Emotional Experiences 45:42 The Challenge of Self-Identity 51:15 Building Trust and Repairing Relationships 52:55 The Importance of Hard Conversations 54:30 Therapy as a Tool for Self-Understanding 55:20 Worthy of Love: Rebuilding Self-Worth 58:40 Navigating Therapy: Finding the Right Fit 1:24 Outro

Are we just close friends — or something more? In this episode, Ted and Patrick dive into the grey areas of modern dating and masculinity, sparked by real questions from our listeners. We unpack what it means when emotional chemistry feels like more than friendship, how to deal with dating burnout, and the unspoken fears many men have around sexual inexperience and insecurity. Whether you're stuck in the friend zone, tired of being the only one putting in effort, or wrestling with body count anxiety — this one's for you. Show Notes Cera Gibson clip credit @ceradaddygibson https://www.youtube.com/shorts/3dFHa31qxQ8 Come as You Are - Book by Emily Nagoski Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJwX: https://x.com/ManDownPodcastBluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmhoInstagram: https://www.instagram.com/mandown.podcast/TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Intro 00:04 Episode Intro 01:14 Reader comment #1 People-Pleasing 08:03 Is the Friend Zone Really a Problem? 01:47 Reader comment #2 Navigating Emotional Intimacy With Friendship 09:51 Reader comment #3 Taking Breaks from Romance and Focusing on Self 11:05 Comment Part 1: Dating Burnout 13:33 Comment Part 2: Dating Expectations vs Reality 16:39 How Ted Approaches Dating 17:50 Cheap Date Ideas 18:32 Don’t put some much pressure on yourself 19:50 Ted’s Two Low-Key Date Ideas 21:37 Rejection Feels Better When You’re True to Yourself 22:27 Reader comment #4 Body Count 24:00 Inexperienced Doesn’t Mean Inadequate 31:08 Why Bigger Isn’t Always Better 38:22 Reader comment #5 Friendship Fallout 41:03 Patrick’s Tips on How To Approach Repairing Broken Friendships 41:52 Ted Thoughts on Approaching Broken Friendships 47:31 Outro 48:31 Broll (Impressions, Accents and Nostalgia)

Why does dating feel so much harder for men today? In this episode, Ted and Patrick dive into the hidden struggles men face in the age of dating apps and swipe culture — from feeling invisible and overlooked, to battling confusing “rules” and social atrophy that’s making real connection almost impossible. They break down why dating apps, instead of helping, might actually be making us worse at connecting — and why so many men feel lost and unsure of who to be in modern dating. If you’ve ever felt frustrated by ghosting, “confirm the date” pressures, or just the overwhelming noise of digital romance, this episode is for you. Finally, they also explore how distorted ideas of masculinity are shaping men’s experiences — and what real, meaningful connection could look like in today’s world. Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Show Notes: slutstack article referenced in the episode https://sluts.substack.com/p/play-stupid-games-win-stupid-prizesJohn Mulaney credit WIRED 2018 https://www.youtube.com/watch?v=psbIKH5tqiM Timestamps: 00:00 Welcome Intro 00:11 Episode Intro 01:06 Challenges of Real-Life Connection in the Dating World 03:07 The Decline of Dating Apps and Social Engagement 07:11 Why Everyone Feels Like an NPC 12:47 Social Media Controversies in Dating Culture 17:00 Navigating Compatibility and Blind Dates 18:38 The Role of Community in Dating 22:20 Masculinity and the Modern Man 26:00 Gentleness and Emotional Intelligence 30:00 Creating Opportunities for Connection 33:46 Respecting Boundaries and Self-Worth 35:40 The Human Connection in Online Dating 36:44 Tate, the Manosphere, and Faux Masculinity 38:40 Our Real Enemy: Simplistic, Misogynistic Thinking 40:00 What Is a Good Man Anymore? 40:53 Make Yourself the Product — Then Choose Wisely 41:03 Let People Fail You — Then Set Boundaries 42:11 Know Your Value, But Stay Humble 43:27 Do Men Mature Into Tenderness? 44:22 Personal Development and Relationships 46:40 Understanding Fatherhood and Self-Forgiveness 48:26 Finding Role Models and Intentional Living 51:05 Outro 51:38 Broll (Exploring Celebrity Crushes and Kinks, fun vs funny)

In this episode, Ted and Patrick answer listener questions about careers, dating, and meaning. They dive into the frustration of being stuck in a 9-5 with no clear path forward, the emotional toll of job rejections despite having degrees, and the disconnect between achievement and fulfilment. They also unpack one of the biggest unspoken fears: how to actually approach women — not just with confidence, but with intention. Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps:  00:00 Intro  01:23 Question #1 Emotional Expression & Empathy Gap 08:14 Question #2 Finding Purpose With Work 08:29 The Upsides of a 9-5 Job 09:16 Finding Meaning and Fulfilment Beyond Work 11:29 Question #3 Navigating the Job Market 13:08 Find Work That Feels Like Play 14:15 Are Degrees Worth It? 15:31 Current Job Market Realities17:51 Question #4 How To Approach Women 22:35 Outro (Give Us Feedback!)

In this episode, Ted and Patrick unpack the blurry line between confidence and arrogance. They explore what it means to build real confidence—not just perform it—and how to root it in genuine self-worth. Drawing from their experiences as public voices in football commentary, they ask: How do you know when you’re veering into arrogance? What does it take to stay grounded while still backing yourself? From handling criticism to building inner systems for self-belief, this is a sharp, honest conversation about identity, feedback, and the work of becoming truly self-assured. Show Notes: The Transfer Flow newsletter referenced in the episode https://www.thetransferflow.com/p/be-intellectually-honest-but-f-ck-a-hater-89d0 Follow us on our Socials: YouTube: https://www.youtube.com/channel/UCLzsGH4hM9TxHC4hHPvgMJw X: https://x.com/ManDownPodcast Bluesky: https://bsky.app/profile/did:plc:lm4shifbvs6k63eb54k2gmho Instagram: https://www.instagram.com/mandown.podcast/ TikTok: https://www.tiktok.com/@mandownpodcast Timestamps: 00:00 Intro 01:43 Why Patrick and Ted’s Football Takes Get Called Arrogant 02:48 Defining Self-Worth, Confidence and Arrogance 04:13 Why Ted Responded to Arrogance Criticism: Cultural Clashes & Track Record Explained 09:28 Patrick Shares His Perspective on Being Labeled Arrogant  11:28 Ted’s Reply to Criticism — Featured in the TransferFlow Newsletter14:58 Abilities vs. Qualities: The Arrogance Line 16:00 What does it mean to be self-confident? 19:38 The Roots of Ted’s Self-Confidence 22:06 It’s Okay to Fail — Your Worth Isn’t Defined by One Outcome 24:30 Confidence grows from self-worth 27:00 Expertise vs. Overconfidence 29:35 We learn self-worth at school, but not how to explore it. 29:50 We all share the same journey of failure and growth. 30:18 How Patrick earned the right to claim more confidence31:50 Ted’s Advice on Confidence  35:20 Patrick’s Take: Internal Qualities and Self-Worth 38:38 Social Media: Where Toxicity Meets Opportunity 41:40 Low Self-Worth: Influences & Inner Voice 46:30 Two Paths After Arrogance: Denial or Growth 47:40 Ted on Dismissing Earned Praise and Compliments 52:39 Why Some People Struggle to Accept Compliments 55:00 Patrick’s Struggle With Praise and Self-Worth 56:40 How to Respond When Your Partner Rejects a Compliment57:30 Why Working on Your Self-Worth Matters 58:52 Patrick’s Thoughts on Being Called Arrogant 1:02:19 Ted on Constantly Growing His Expertise 1:04:34 Patrick on Saying ‘I Don’t Know’ 1:07:20 Tips for Rebuilding Self-Talk and Setting Boundaries 1:16:55 Wrap-Up & Reflections 1:19:12 Outro  1:19:27 Broll