The Anti-Overwhelm Goal Setting Method

If you feel like you're doing everything right, hitting your protein, training consistently, sleeping enough, but still not seeing progress, stress might be the missing variable. In this episode, we break down how chronic stress impacts your body physiologically, why most people underestimate their stress load, and what you can actually do to manage it without blowing up your routine. From the stress bucket concept to scaling your training during high-stress seasons, this episode gives you a practical framework for making progress even when life is chaotic.Topics covered: why cortisol isn't the enemy, the three biggest stress myths, how to recognize when your bucket is overflowing, and four action steps you can take this week.Apply to work with Cody: www.codyharman.com

Your New Year motivation is fading—or already gone. That's normal. The problem isn't that motivation disappears. It's what you do next.In this episode, we break down why motivation always fades, how to know when to push vs. when to scale back, and what to do when life gets heavier than expected. This isn't about grinding harder. It's about building systems that survive real life.We also talk about the all-or-nothing spiral, reassessing your goals without shame, and protecting momentum when everything else is falling apart.TIMESTAMPS:0:00 - Intro + Life Update (IOP Program for OCD/Anxiety)11:00 - Why Motivation Fades (And Why That's Normal)18:00 - The Fork in the Road: Push, Scale, or Reassess24:00 - When to Push vs. When to Scale Back32:00 - The Shame Spiral (And How to Break It)37:00 - Identity, Anxiety, and Redefining Success40:00 - Practical TakeawaysIf you're stuck in the push-or-scale decision and don't know which one you need, that's exactly what I help people figure out. I work with people who are done burning out and want to build routines that actually last.👉 Apply for 1-on-1 coaching: www.codyharman.com

In this episode of the Coach Cody Podcast, we sit down (again!) with Dr. James Greenblatt, MD — a dual board-certified psychiatrist and internationally recognized pioneer in functional and integrative psychiatry, known for his work on low-dose nutritional lithium and root-cause mental health care. We talk about why conventional psychiatry often becomes “symptom → prescription” medicine, and how functional psychiatry takes a test-then-treat approach by looking at things like nutrient deficiencies, hormones, gut health, genetics (including MTHFR), and metabolic factors that can drive depression and anxiety. Topics we cover:Functional vs integrative vs conventional psychiatry (and why “lifestyle changes” alone may not be enough)Why labs are so often skipped in mental health care — and why that’s a problemThe big ones Dr. Greenblatt sees constantly: vitamin D and “normal but not optimal” B12Celiac disease and malabsorption as a commonly missed root causeLow-dose lithium orotate: what it is, how it differs from prescription lithium, and why he recommends simple standalone dosingAntidepressants: why he’s not anti-medication, but believes patients deserve honest conversations about side effects and withdrawalKetamine: when it can help, when clinics get out of control, and why you should address root causes firstWhat gives him the most hope right now: the research is finally catching up📘 Dr. Greenblatt’s new book: Finally Hopeful: The Personalized, Whole-Body Plan to Find and Fix the Root Causes of Your Depression Website: https://www.jamesgreenblattmd.com Connect with Psychiatry Redefined: https://www.psychiatryredefined.orgSponsor / AffiliateLegion Athletics affiliate link: https://legionathletics.rfrl.co/qj2q2Use code COACHCODY — BOGO 50% off for new customers + 10% cash back for returning customers.Work with CodyApply for coaching: www.codyharman.com

Consistency isn’t something you “find.” It’s something you build.In this episode of the Coach Cody Podcast, we break down why motivation is a terrible strategy for long-term progress—and how real consistency comes from designing your environment, reducing friction, and making fewer decisions.You’ll learn:Why motivation is fleeting (and why willpower suggests you’ll fail eventually)How your environment quietly controls your habits (food, training, sleep, scrolling)The difference between adding rules vs. removing frictionHow to use default meals, pre-decided workout days, and repeatable routines to stay on trackWhy “minimum effective days” keep you consistent when life gets chaoticSimple weekly homework: pick one habit and remove the biggest friction pointIf your plan only works when you feel motivated… it’s a fragile plan.Let’s build one that works even on the hard weeks.🎯 Want help building a plan that fits your real life? Apply for coaching: www.codyharman.com

In this episode of the Coach Cody Podcast, Cody and Dez continue the New Year series with a truth most people hate hearing: you’re not failing because you “lack discipline” — you’re failing because you’re trying to change everything at once.We break down why your nervous system has limits, why motivation doesn’t override biology, and how “powering through” leads to decision fatigue → skipped habits → shame → full-blown fuck-it mode.You’ll learn a simple framework to make goals actually sustainable:Choose one primary goal for the next 4–6 weeksAdd 2–3 supporting habits that make it easierDecide one thing you are NOT focusing on right now (on purpose)This episode is for you if you start every January fired up… and end up overwhelmed by week two.✅ Your homework:Write down your 1 primary goal + 2–3 supporting habits + 1 thing you’re intentionally not focusing on right now — and drop it in the comments for accountability.Legion Athletics:Use my link to support the show: https://legionathletics.rfrl.co/qj2q2Use code COACHCODY — BOGO 50% off for new customers / 10% cash back for return customersWork with me (coaching):Apply here: www.codyharman.com

In this episode of the Coach Cody Podcast (2026 New Year Series), We talk about the real reason most goals fall apart: they only work when life is going perfectly.We break down the difference between outcome goals (lose X pounds, hit a PR by a deadline, “be consistent forever”) and survival goals (the minimum you can do when your week goes sideways). Because the truth is: most people don’t quit because they don’t care, they quit because they don’t have a Plan B.You’ll learn:Why outcome goals feel motivating… but fail when stress hitsWhat “survival goals” are and why they prevent the all-or-nothing spiralSimple examples for training, nutrition, and mental health3 questions to build your own “worst week” plan (so you don’t quit the whole week)Sponsored by Legion: I personally use Legion because their supplements are transparent, clinically dosed, and third-party tested.Use code COACHCODY at checkout. Shop here: https://legionathletics.rfrl.co/qj2q2Want help building a plan that actually fits your real life? Apply for online coaching: www.codyharman.comAlso—join the community: https://discord.gg/nzVBbHdzDz

If your goals keep falling apart, it’s probably not because you “lack discipline.” It’s because you’re trying to build big goals on a shaky foundation.In this episode, Dez and I break down the 4 foundations that make fat loss, muscle gain, and consistency way easier (and why most people skip them):Sleep (motivation, cravings, emotional regulation)Food consistency (skipping meals → overeating → guilt spiral)Time structure (decision fatigue + non-negotiables)Stress load & capacity (why high stress + big goals = burnout)We also talk about what to do if you’ve “fallen off,” why restarting isn’t failure, and how to pick ONE foundation to stabilize for the next 7–14 days so you actually build momentum.Pick one foundation and commit for a week. Let us know which one you’re working on.If you want coaching + accountability, apply here: www.codyharman.comIf you want coaching + accountability, apply here: www.codyharman.comIf you are looking for a quality supplement company go here: https://legionathletics.rfrl.co/qj2q2 use code: COACHCODY for a discount.

First episode of 2026, and we’re skipping the “new year, new you” cringe.In this episode, Dez and I talk about why most New Year’s goals fail — and it’s not because you’re broken or “lack discipline.” Most people build goals on top of chaos: bad sleep, overloaded schedules, unrealistic expectations, and the all-or-nothing mindset that collapses the second life gets messy.We break down:Why “starting hard” usually leads to burnout by Week 2The 3 bad assumptions people make in January (and how they sabotage you)Why motivation always drops — and what to do when it doesHow to set goals that match your real capacity (time, stress, energy)A better approach: survival goals + systems that still work on your worst weeksThe mindset shift that stops the shame spiral: don’t judge yourself — collect dataIf you’ve ever said “this year will be different” and then watched February eat your goals alive… this episode is your reality check and your reset.Legion Supplements (affiliate): https://legionathletics.rfrl.co/qj2q2Use code COACHCODY — BOGO 50% off for new customers + 10% cash back for return customers.Want coaching / accountability? Apply to train with me here: www.codyharman.com

In this episode of the Coach Cody Podcast (Stress Series), we break down what “rest” actually means — because most people aren’t resting, they’re just checking out.You’ll learn the difference between fake rest (doom scrolling, numbing out, lying down while your brain is still sprinting) and real rest (downshifting your nervous system so you actually feel restored). We talk about why rest feels so hard when your identity is tied to being productive, how fear of falling behind keeps you stuck, and why “stay hard” motivation can be the worst thing for anxious, high-achieving people.We also give simple, realistic takeaways you can use this week:how to define rest for youhow to set a non-negotiable rest blockhow to choose a “no productivity allowed” activitya simple rule for when your body is clearly wreckedIf you’ve been running on fumes and calling it discipline… this one’s for you.If you would like to hire me as your coach apply here! www.codyharman.com

Holiday Stress & Fitness: How to Enjoy the Holidays Without Losing ProgressThe holidays can turn your routine into chaos fast — family gatherings, travel, food pressure, alcohol, and the classic “I’ll restart in January” mindset.In this episode of the Coach Cody Podcast (Stress Series), we break down how to navigate holiday stress without blowing up your progress.You’ll learn:How to handle big holiday meals without guiltWhy missing a few workouts won’t make you lose muscleHow to stay active while traveling or juggling family eventsHow to deal with food pushers and social pressure without sounding preachyHow to enjoy holiday foods and get right back on track afterwardWe also cover practical strategies like:Prioritizing proteinPlating your food instead of grazing all dayAvoiding the binge-restrict cycleResetting after overeating with normal habits (not punishment cardio)Plus, we wrap things up with a fun “Naughty or Nice” Holiday Fitness Quiz.Question for you:Where do you struggle most during the holidays — food pressure, missed workouts, or the guilt spiral after?Instagram: @mrcoachcodyInterested in coaching? Apply here → www.codyharman.com