Field Notes: What Do H.A.R.D. Things Actually Means - A Framework to Dominate Life

Send us Fan MailWhen the uniform comes off, the harder battle often starts. Garret Biss spent 16 years in the Marine Corps, enlisting out of high school and later flying KC-130s as an officer. He did everything right on the way out: found a job, finished a graduate degree, and kept moving. Then the anxiety started, then the depression, and eventually a moment where he asked a friend to take his firearm away.In this episode, Sig and Garret talk about moral injury, why the military-to-civilian transition can be traumatic in and of itself, and why grit alone isn’t enough to heal. Garret breaks down his CAM Framework™ (Connection, Authenticity, and Meaning), the three needs veterans lose when they leave the service, and shares a simple exercise: listing 100 wins and successes in your life.Garret Biss is a retired Marine Corps officer, TEDx speaker, author, founder of Diamond Mind, LLC, and co-founder of a recovery residence in North Carolina.In this episode: 01:12 Garret’s path into the Marine Corps 04:29 Moral injury and making meaning of your service 11:09 Keeping an open mind about healing outside the VA 14:03 Why “disability compensation” works more like workers’ comp 15:27 Transition as a disruption of identity 19:37 Anxiety in his final months in uniform 23:49 The turning point 26:00 Positive psychology and looking at what’s right with you 28:05 Why grit alone isn’t enough: do the right hard things 30:55 Calibrating your compass 34:44 What the Marine Corps gave him and what he had to let go 40:27 The CAM Framework™ 44:17 Losing connection first, and life in chronic fight or flight 50:29 The 100 Wins exercise 53:41 His TEDx talk: The Unspoken Trauma All Veterans Face 56:33 A final message to veteransConnect with Garret Biss: Website: https://garretbiss.com Diamond Mind Training: https://diamondmindtraining.com Email: [email protected] you’re struggling: Veterans Crisis Line, dial 988 and press 1, or text 838255.Connect with Sig: Coaching: https://www.dohardthingscoaching.com Community, merch, and events: https://www.dohardthingsnation.com Facebook group: https://www.facebook.com/groups/developgritdohardthings Get the book, Life on Offense: https://amzn.to/3UqdvhL Support the show: https://www.buzzsprout.com/1981380/support#dohardthings #veterans #militarytransition #moralinjury #mentalhealth 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailEighteen months homeless. Eleven days without food. He made meth, he sold meth, he used meth. Today he’s a therapist helping people climb out of addiction.Most of us will never hit rock bottom like that. But all of us repeat something we know is hurting us. In this episode, we talk about why we do it and what it really takes to change.My guest is Jason Fareas, a writer, podcast creator, and behavioral health professional. He lived through addiction, homelessness, and fractured relationships, climbed out, and became a corporate logistics leader. Today he’s a certified alcohol and drug counselor, a primary therapist, and host of the podcast My Madness Method.If you’ve ever told yourself “this time is gonna be different,” this episode is for you.In this episodeWhy your worst day and my worst day are the same, and how the comparison trap stalls growthThe kid who moved every year and reinvented himself to fit in, until meth made him feel chosenHomeless in Vegas, a pregnancy, and the decision not to repeat his father’s absenceTrading meth for alcohol in a corporate career, and the night a drunk tank saved his life“Show me the way and I’ll take care of it”: the sign that pulled him out of corporate and into counselingWhy he chose to be the counselor he neededWhy people keep repeating behaviors that destroy them, and why you have to get sober for yourselfTen-year-old you: using inner child work to put yourself firstThe difference between surviving the moment and healingHow the traits that protected you become your biggest obstaclesThe permissive voice that says “that wasn’t so bad”Expectations nobody actually set for youWhat to say, and not say, to someone you love who’s usingTimestamps 00:00 Rock bottom to therapist 01:12 “A completely different human” 02:36 Your worst day and my worst day are the same 04:47 How it started 06:50 The first time 08:19 Arizona, California, Vegas 09:16 Homeless in Vegas 10:40 “I was gonna die a drug addict” 12:07 Rebuilding, then alcohol 13:34 The tree and the drunk tank 14:51 Why he chose recovery and started his podcast 17:35 The sign to leave corporate 20:38 How addiction shapes how he counsels 24:30 Why we repeat what’s destroying us 27:33 Putting yourself first 30:00 Survival vs. healing 33:14 When protection becomes the obstacle 34:57 What My Madness Method means 38:27 If you’re in your own madness right now 41:30 “Explain to him what you’ve done with his life” 43:13 Signs it’s crossed the line 45:18 The permissive voice 47:55 Expectations nobody set 48:56 How to help someone you love who’s using 53:19 Inner child work and final thoughts 55:43 Where to find JasonConnect with Jason Fareas Podcast: My Madness Method Instagram: @mymadnessmethod Email: [email protected] Website: https://www.eight19product.comIf you or someone you love needs help This episode includes discussion of addiction and a suicide attempt. SAMHSA’s National Helpline is free, confidential, and open 24/7 at 1-800-662-4357. If you’re in crisis, call or text 988.Connect with Sig Community, merch, and events: https://www.dohardthingsnation.com Coaching: https://www.dohardthingscoaching.com Join the Do Hard Things Nation on Facebook: https://www.facebook.com/groups/developgritdohardthings Get the book, Life on Offense: [Amazon link] Email: [email protected] doing hard things.#dohardthings #recovery #addiction #sobriety #innerchild #mentalhealth #resilience #healing 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailDescription You track your miles. Your heart rate. Your sleep score. Your macros. But there’s one number most men never check, and it can warn you about heart trouble before you feel a thing.Today we’re talking about erections. Your nighttime erections. How many you get, how long they last, how firm they are.My guest is Dr. Elliot Justin, founder, inventor, and CEO of FirmTech. After 25 years in emergency medicine, Elliot built the TechRing, a wearable that tracks erections overnight and during sex. His data covers thousands of men, and it’s changing how we think about erectile dysfunction, testosterone, alcohol, overtraining, and heart health.If you’re a man over thirty, you need this one. If you love one, send it to him.In this episodeWhy nighttime erections are a leading indicator of cardiovascular healthWhat healthy looks like: three to five a night, about 45 minutes each, around a 6 out of 10 in firmnessWhy a 50% drop in nocturnal erections is a warning sign for heart trouble in the next two to three yearsWhy most men diagnosed with ED don’t actually have it, and why pills can mask a real heart or diabetic problemThe difference between not getting it up and not keeping it upHow Elliot approaches testosterone: free T, and dosing to real outcomes instead of chasing a numberWhat overtraining, alcohol, and cannabis do to your numbersThe health and relationship benefits of frequent sexWhat’s coming for women’s sexual healthTimestamps 00:00 Why erections are a health metric 01:24 From the ER to FirmTech 05:45 What healthy looks like 06:42 Why nighttime erections happen 08:46 What the data shows 11:12 Blood pressure meds and personal data 13:03 Testosterone done right 18:22 The benefits of frequent sex 21:14 Most “ED” isn’t ED 23:50 Getting it up vs. keeping it up 29:18 Running dysfunction and the plumber analogy 30:48 Overtraining and endurance athletes 33:23 Alcohol and cannabis 36:05 How the TechRing works 39:20 Why men resist, and the Viagra research 44:03 The research and where to find FirmTech 44:34 What’s coming for women 46:45 Put a ring on itConnect with Dr. Elliot Justin Website: https://myfirmtech.com Email: [email protected] LinkedIn: https://www.linkedin.com/in/elliot-justin-md/Connect with Sig Coaching, the book, and more: https://linktr.ee/dohardthingscoaching Join the Do Hard Things Nation: https://www.dohardthingsnation.com Facebook group: https://www.facebook.com/groups/developgritdohardthings Email: [email protected] Support the show: https://www.buzzsprout.com/1981380/supportThis episode is for educational purposes only. Talk to your doctor before changing any medication or treatment.Keep doing hard things.#dohardthings #menshealth #hearthealth #sexualhealth #wearables #testosterone #highperformance #preventivehealth 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailDescription You can hit every goal, crush every number, build the business, and still feel like something’s missing. Most driven people skip a critical step. They never slow down long enough to notice what’s already good in their life.Today we’re talking about gratitude. Yep, gratitude. On a podcast about doing hard things.My guest is TJ Sweet, a human connection keynote speaker, author, and host of the podcast Living the Sweet Life. For more than 20 years, he’s led teams and coached leaders, and he helps leaders build cultures people never want to leave. On a personal note, TJ helped inspire me and mentor me into the speaking world, and I’m grateful for him.TJ shares the story of his dog Bertie and the lesson that changed how he treats every person in his life. We get into his daily gratitude practice, why gratitude is a performance tool, how to build a culture people want to stay in, and how to find gratitude in the hardest seasons.If you’re always chasing the next thing and feeling frustrated, this is the episode for you.In this episodeThe lesson TJ learned from his dog Bertie, and why he’ll never treat anyone like an obligation againWhy fulfillment is in the eyes of the people watching you back out of the drivewayTJ’s three levels of gratitude: what you’re grateful for, why, and how you show it so they receive itWhy “if you aren’t grateful now, you won’t be grateful then”Gratitude as a performance tool, and why it’s really hard to think you did it all on your ownBuilding a culture by seeing people as people first and employees secondHow to find gratitude, and presence, in a heartbreaking seasonWhy letting people help you is how you help more peopleThe one question to ask the people you love: “When do you feel the most loved by me?”Timestamps 00:00 Gratitude for high performers 01:12 How TJ and Sig met 02:27 Learning what matters the hard way: Bertie’s story 15:13 Achievement vs. fulfillment 17:02 What changed: TJ’s daily gratitude habit 20:28 The three levels of gratitude 24:00 Why some things never end up in the garage sale 27:11 Why gratitude is a performance tool 31:27 Building a culture of gratitude 36:55 Why the words leaders use matter 39:15 Finding gratitude in a hard season 43:22 Let people help you 47:08 It’s never too late to start 50:08 Where to find TJConnect with TJ Sweet Website: https://tjsweet.com Podcast, Living the Sweet Life: https://tjsweet.com/podcasts/ Books, Practice Gratitude: Find Joy and Grateful Leadership: https://tjsweet.com/books/ Instagram: https://www.instagram.com/thetjsweet/ LinkedIn: https://www.linkedin.com/in/tj-sweet-02125b7a/ Facebook: https://www.facebook.com/TheTJSweetConnect with Sig Community, merch, and events: https://www.dohardthingsnation.com Coaching: https://www.dohardthingscoaching.com Join the Do Hard Things Nation on Facebook: https://www.facebook.com/groups/developgritdohardthings Get the book, Life on Offense: [Amazon link] Email: [email protected] doing hard things.#dohardthings #gratitude #leadership #highperformance #purpose #connection #personalgrowth 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailIn this Field Notes episode, Siegfried “Sig” Tiegs shares how his first backyard ultra ended in an ambulance. Two miles into lap 6, his vision blurred and the nausea hit. A few hours later, he was in the ER with rhabdomyolysis, aka rhabdo. Sig breaks down the story, his numbers, what rhabdo is, how athletes end up with it, and the perfect storm he walked into without realizing it. He does hard things so you don’t have to.In this episode:Why Sig and Lacy went to scout the backyard ultra format for a future Do Hard Things eventHow a backyard ultra works, and why the slow pace is a trapLaps 4 through 6: hitting the wall, the porch, and the blurred vision that wouldn’t go awayPutting pride and ego aside to call EMSHis numbers: blood pressure of 78/50, CK over 1,000, and potassium over 5What rhabdomyolysis is, and what CK, potassium, and myoglobin doHow athletes get it: military recruits, college football, spin class, and CrossFit’s MurphWhy rhabdo pain can show up days after the eventIbuprofen, over-hydrating, and hyponatremiaThe perfect storm: dehydration, drinks, too much caffeine, and poor sleep in the 72 hours before the raceThe warning signs, and knowing when to stop instead of grinding to the finishWhy your crew needs to know your stop signalsRecovery: skipping the next race, follow-up labs, yoga, and a couple of months of taking it easyChapters 00:00 Cold open 02:00 Intro: I do hard things so you don’t have to 03:25 The story: a weekend without the kids 05:30 How a backyard ultra works 07:20 Laps 1 through 5 11:30 Lap 6: hitting the wall 14:50 Calling EMS 16:40 The ER and the diagnosis 18:40 What rhabdo is 20:40 How athletes get it 22:35 What I learned 25:10 The perfect storm 27:15 The signs, and knowing when to stop 29:15 Recovery 30:40 ClosingMentioned in this episode2nd Annual Backyard Ultra at New Town, Saint Charles, MO, put on by F3MSMDS charity supporting BraxleyBig’s Backyard Ultra and Lazarus Lake (“Laz”)The Barkley MarathonsThe Murph workoutJocko Willink’s “Good”Exertional rhabdomyolysis in the U.S. Armed Forces, 2020–2024 (MSMR): https://health.mil/News/Articles/2025/06/01/MSMR-Rhabdomyolysis-20252011 Iowa football rhabdo hospitalizations: https://www.espn.com/college-football/news/story?id=60616502017 Oregon football rhabdo hospitalizations: https://www.cbsnews.com/amp/news/oregon-football-strength-coach-suspended-players-hospitalized-schoolSpin class rhabdo report, The American Journal of Medicine (2017)Coming soon: the Do Hard Things Backyard UltraHad rhabdo? Share your story. Add your experience in the comments on the blog post at https://www.dohardthingscoaching.comSig isn’t a doctor. This episode is for education and entertainment only. Talk to your own doctor about your own situation. If you have dark urine, severe muscle pain or swelling, or nausea after hard exercise, get checked.Support the Show The Do Hard Things Podcast is listener-supported, and we keep advertising out as much as possible. We’ve got a powerhouse lineup of guests booked this season. If you want to put some wind in the sails, become a monthly supporter: https://www.buzzsprout.com/1981380/supportConnect with Sig and the Do Hard Things NationCoaching, retreats, and the Base Camp community: https://www.dohardthingscoaching.comMerch and community: https://www.dohardthingsnation.comJoin the free Do Hard Things Nation Facebook group: https://www.facebook.com/groups/developgritdohardthingsGet the book Life on Offense and all links: https://linktr.ee/dohardthingscoachingEmail: [email protected]: https://linkedin.com/in/jaytiegsIf this episode was useful, like, subscribe, and share it with a runner you know. 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailBreathwork, Men's Work & Building Lighthouses with Josh De JongJosh De Jong is the newest coach on the Do Hard Things team. He's a breathwork facilitator, life coach, and mentor, a retired triathlete and USAT certified triathlon coach, and a sales professional. Sig and Josh met at a men's retreat about eighteen months ago and connected immediately. Josh now leads breathwork, coaches men, hosts fire circles, and helps run Do Hard Things retreats, including last week's Base Camp.In this episode, Sig and Josh talk about why so many men feel alone by their forties, what men need from other men, how to start a men's circle, and how breathwork regulates your nervous system so you can respond instead of react. Josh shares his path from leading the Tri Loco triathlon team to retiring from the sport after three surgeries in one year, and what endurance racing taught him. They close with Jesse Elder's lighthouse vs. tugboat parable and what it means to build lighthouses.In This Episode(03:10) How Sig and Josh met at a men's retreat(06:02) What drew Josh to his first all-men's retreat(10:27) Why men need to get around other men(12:07) The biggest challenge men face: feeling alone(15:47) Why men hit their forties with no one to talk to(17:46) The cost of carrying everything alone(19:58) First steps for a man who feels alone this week(22:45) What a fire circle is and the rules of the circle(26:00) What breathwork is and how it regulates your nervous system(30:08) Breathwork for healing vs. breathwork for performance(33:47) How Josh found breathwork (James Nestor, Wim Hof)(36:20) Josh's triathlon journey, Tri Loco, and retiring after surgery(41:26) What Ironman taught him(42:59) Bonking at Panama City 70.3 and finishing anyway(44:36) Building lighthouses: the lighthouse vs. the tugboat(47:48) Why Josh joined the Do Hard Things Nation(48:43) Rapid fire: morning routine, favorite breath technique, favorite race, book recommendation(53:39) Josh's advice for anyone who's driftingResources MentionedBreath by James NestorWim Hof MethodThe Four Agreements by Don Miguel RuizLife on Offense by Siegfried "Sig" Tiegs and James E. ThorntonConnect with Josh De JongWebsite: https://www.eldrandair.comCoaching with Josh: https://www.dohardthingscoaching.comMen of Standard men's circle (Indianapolis), Thursday mornings and evenings. Reach out to Josh to join.Connect with Sig and the Do Hard Things NationCoaching, retreats, and the Base Camp community: https://www.dohardthingscoaching.comMerch and community: https://www.dohardthingsnation.comJoin the free Do Hard Things Nation Facebook group: https://www.facebook.com/groups/developgritdohardthingsGet the book Life on Offense and all links: https://linktr.ee/dohardthingscoachingEmail: [email protected]: https://linkedin.com/in/jaytiegsSupport the show: https://www.buzzsprout.com/1981380/supportIf this episode was useful, leave a review and share it with a man who needs to hear it.If you or someone you know is struggling, call or text 988 (Suicide & Crisis Lifeline, US). 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailField Notes: What Do H.A.R.D. Things Actually MeansMost people are doing pretty well in most areas of their life. But there's usually one arena where they're getting crushed, and it's quietly dragging everything else down. The guy killing it at work who hasn't been to the gym in two years. The woman in the best shape of her life who's drowning in credit card debt. The couple with the nice house who haven't had a real conversation in months.In this Field Notes episode, Siegfried "Sig" Tiegs breaks down the Do HARD Things framework from his book Life on Offense. DO means taking action. HARD is the four arenas of your life: Health, Affluence, Relationships, and Development. THINGS are the things that matter, the 20% that make the real difference.Sig also kicks off The Daily HARD Question: 365 days of journal prompts in the Do Hard Things Nation Facebook group, built to give you awareness in each arena and a reason to take one deliberate action every day.In this episode:Why most people end up "looping," living the same year over and overThe Army after-action review, and how to run one on your own lifeHealthspan vs. lifespan, and the four energy centers: physical, emotional, mental, and spiritualWhy sleep is the one thing to fix firstThe screen-time test for anyone who says "I don't have time"Money as freedom of choice, and why "the borrower is slave to the lender"What the 80-year Harvard happiness study foundThe three relationship circles: partner, family, and friendsWhy the number of men with no close friends has gone up five times since 1990The four development questions: What are you learning? Who's coaching you? What hard thing are you training for? Who are you teaching?Swinging singles, and why 1% better every day adds upDay 1 of The Daily HARD QuestionChapters 00:00 One arena dragging down the rest 00:40 What Do HARD Things means 01:25 Kicking off The Daily HARD Question 02:20 Living in reaction and "looping" 02:55 The after-action review 03:40 The HARD framework 04:05 Health: healthspan vs. lifespan 05:45 The four energy centers 07:25 Sleep 08:30 Movement and The Comfort Crisis 09:40 Nutrition 10:25 Mental health 11:05 "Look at your screen time" 11:39 Affluence: money as freedom 13:05 Poverty, middle-class, and wealthy mindsets 13:40 Relationships 14:35 The Harvard study on happiness 15:50 Partner, family, and friends 17:10 Your five people 17:45 Development 18:54 Four questions for development 20:05 Ten pages a day 20:40 Who's coaching you? 21:18 Training for a hard thing: the Misogi 21:55 Who are you teaching? 22:20 1% better every day 22:45 Why every day 23:31 Pole pole: slow is smooth, smooth is fast 24:00 Day 1: What does "healthy" actually mean to you? 24:25 Your challenge 25:53 ClosingDay 1 Question What does "healthy" actually mean to you? Is it strength? Energy? Peace of mind? Keeping up with your kids? Still having adventures at 75? Answer it in the group.Mentioned in this episodeLife on Offense by Siegfried Tiegs and James E. ThorntonThe Comfort Crisis by Michael EasterThe Top Five Regrets of the Dying by Bronnie WareAtomic Habits by James ClearThe Harvard Study of Adult Development75 HardThe Misogi challengeSupport the Show The Do Hard Things Podcast is listener-supported. If this episode meant something to you, become a supporter and help us keep bringing these conversations to you. https://www.buzzsprout.com/1981380/supportIf you're struggling: Call or text 988 for the Suicide & Crisis Lifeline. Veterans, press 1.Connect with SigJoin The Daily HARD Question in the Do Hard Things Nation on Facebook: https://www.facebook.com/groups/developgritdohardthingsCoaching, Base Camp retreats, and Summit adventures: https://www.dohardthingscoaching.comCommunity and merch: https://www.dohardthingsnation.comGet Life on Offense: https://linktr.ee/dohardthingscoachingEmail: [email protected]: https://linkedin.com/in/jaytiegs 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailOn September 11, 2001, Chris Meek was on the 19th floor at Goldman Sachs. He heard what sounded like a garbage truck hitting a pothole. A colleague looked out the window and thought it was a ticker-tape parade. Then they saw the paper was on fire.Chris and ghostwriter Dave Jarecki join Siegfried "Sig" Tiegs to talk about their book, Keeping Our Nation's Promise: 9/11 and the Stories That Still Shape Us. They interviewed close to 60 people for 38 profiles: a soldier who personally tagged more than 60 bodies at the Pentagon, two fighter pilots prepared to ram Flight 93, a mother still carrying the story of her son, the man in the red bandana, and two brothers who worked their way onto the pile to find their father. One became a West Point graduate. The other is now a lieutenant in his father's firehouse.Chris also shares how a Marine's request for tube socks and baby wipes became SoldierStrong, which has now donated 31 exoskeletons that let paralyzed veterans stand at eye level with the world again. The conversation turns to PTSD, veteran suicide, and what separates people who find hope from those who don't. Sig shares his own fight through depression, and Dave shares what finally pulled Port Authority officer Will Jimeno back from the edge.Chapters 00:00 Introduction 01:46 Chris on the morning of 9/11 05:00 Dave watching from Milwaukee 06:35 Sig at Fort Leonard Wood that day 08:28 Twelve families on one cul-de-sac 09:46 What 9/12 felt like 13:50 A nation united 15:15 Inside the book 18:14 Chris Braman at the Pentagon and Col. Marilyn Wills: "Why him and not you?" 20:16 Alison Crowther, the Dowdell brothers, and Flight 93 23:00 38 profiles and 44 voices 23:35 How the book was built: leadership, resiliency, legacy, remembering 28:09 A sign in a Pittsburgh bar 29:09 Ambassador Nicholas Burns and NATO's Article 5 31:37 The Dowdell brothers 35:02 How 9/11 changed the Army 36:25 Tube socks, baby wipes, and the start of SoldierStrong 38:22 Exoskeletons and being eye level again 40:37 BraveMind: VR therapy for PTSD 42:36 Army Sgt. Dan Rose 43:23 Why some people find hope and others don't 45:08 Will Jimeno's story 47:57 Did telling their stories help them heal? 50:30 Writing the book 52:27 The 9/11 Legacy Foundation's national curriculum 53:25 The boatlift: the largest maritime rescue in history 57:24 Only 14 states require 9/11 education 58:43 Where to find Chris and DaveLinksKeeping Our Nation's Promise: https://ournationspromise.comBuy the book at Barnes & Noble: https://www.barnesandnoble.com/w/keeping-our-nations-promise-chris-meek/1150424729The 9/11 Legacy Foundation: https://the911legacy.orgShare your 9/11 story: https://the911legacy.org/mystory/SoldierStrong: https://soldierstrong.orgDr. Chris Meek on Substack: https://drchrismeek.substack.comMentioned: Saved at the Seawall by Jessica DuLong and the documentary BoatliftSupport the Show The Do Hard Things Podcast is listener-supported. If this episode meant something to you, become a supporter and help us keep bringing these stories to you. https://www.buzzsprout.com/1981380/supportIf you're struggling: Call or text 988 for the Suicide & Crisis Lifeline. Veterans, press 1.Connect with SigCoaching, the Do Hard Things Nation, and Life on Offense: https://linktr.ee/dohardthingscoaching Join the Do Hard Things Nation on Facebook: https://www.facebook.com/groups/developgritdohardthingsEmail: [email protected]: https://linkedin.com/in/jaytiegs 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailEmbark on a quest to conquer the wild and unpredictable world of adventure racing with us, your guides, through the rugged terrain of the Castlewood 8-Hour Adventure Race. Feel the rush of adrenaline as we reveal the crucial strategies and uncharted paths that make this sport an electrifying challenge distinct from triathlons and obstacle courses. With Lacey Teiggs by my side, we dissect the sport's multidisciplinary nature, from trekking and biking to canoeing and orienteering, delving into the essence of teamwork and the pivotal role of navigation skills that elevate adventure racing to a game of endurance and wits.Whether you're a seasoned athlete or a curious newbie, this episode serves as your entry pass to the adventure racing community, proving that anyone can get their start with sprints before graduating to the big leagues. We lay out a treasure map of essential gear—much of which you can rent to avoid breaking the bank—and share insider tips on how to sharpen your navigation prowess through local orienteering clubs. Be ready for our next episode's race report from Castlewood, but for now, stash this comprehensive gear checklist and prepare to lace up your shoes for an expedition that could redefine your limits and ignite your passion for adventure. 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events

Send us Fan MailI got invited on a podcast with a significant following. Real show. I was excited about it.Ten minutes before we go live, I get a message. Feeling under the weather, need to reschedule. Fine. People get sick.We reschedule two weeks out. This morning, ten minutes before the show, another cancellation. No explanation this time.I'm not outing anybody. He's just the example that showed up on my calendar. And once I got past being annoyed, I realized it wasn't a character problem at all. It was a difference in standards. He was operating exactly to his.I come from a world where if you're on time, you're late.So this episode is about your word — what it's worth, what it costs you when you break it, and how to call somebody out when they break theirs.-------------------------------------------THE FIRST AGREEMENTA lot of you have read The Four Agreements. The first one is "be impeccable with your word."Most people read that and hear "don't lie." That's not what it says.Ruiz breaks the word apart. Impeccable comes from the Latin for "without sin," and he defines a sin as anything you do against yourself.The first agreement was never about the other guy. Being impeccable with your word is about what breaking it does to YOU.-------------------------------------------THE TWO COSTSEvery broken word costs you twice.OUTSIDE YOU, and you never see it. Most people won't tell you. They get annoyed, they write you off quietly, and the invite doesn't come back. The referral goes to somebody else. Nobody sends you a bill for a broken agreement. Your reputation is a pile of decisions other people made about you and never told you about.INSIDE YOU, and this is the one that compounds. Every time you say you'll do something and you don't, some part of you files it away. Then you go set a real goal — the business, the race, the hard conversation — and some part of you won't buy in. You'll call it fear or bad timing or lack of motivation. It's none of those. It's an accurate risk assessment. The man making the promise has a track record, and you've read it.-------------------------------------------YOUR WORD: HONOR IT. OWN IT. CLEAN IT UP.HONOR IT — starts before you say yes. Most broken words start as a yes you should never have given. "I can't commit to that" is a real answer and people respect it more than a yes you don't mean. OWN IT — when you break one, name it in one sentence with no "because" in it. The second you add traffic or the kids or how busy it's been, you've stopped owning it and started defending yourself.CLEAN IT UP — an apology is free, so it isn't a cleanup. Do something that costs you. Reschedule on their calendar. Deliver early. Eat the expense. The cost is the pointWORK WITH MEIf you're good at what you do and can't figure out why it isn't compounding — if you keep making promises to yourself in January and quietly renegotiating them by March — if your team says yes and you can't count on it and you suspect it starts with you — that's not a discipline problem. That's a self-trust problem. And you don't fix that one alone, because you're the one who's been keeping the record.Coaching: https://www.dohardthingscoaching.comSpeaking: https://www.dohardthingscoaching.com/speaking-------------------------------------------Siegfried "Sig" Tiegs is a keynote speaker, high-performance coach, and co-author of the Amazon best seller Life on Offense: A Tactical Guide to Dominate Life and End Mediocrity. A retired Army Major with 27 years of service, he hosts the Do Hard Things™ podcast and coaches high performers at dohardthingscoaching.com.GRIT. PURPOSE. PEACE. 👉 JOIN THE DO HARD THINGS COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319  👉 JOIN THE COMMUNITY (FREE): https://www.skool.com/do-hard-things-nation-3319 📖 GET MY BEST-SELLING BOOK FREE: Life on Offense - Learn the H.A.R.D. Framework https://www.dohardthingscoaching.com/opt-in 🎯 WORK WITH SIG: https://www.dohardthingscoaching.comSupport the showBig things are happening inside Do Hard Things Nation, and I want you with us.Want more support? Join the Do Hard Things Wellness Academy. Four coaches. Weekly mindset training, movement, breathwork, meditation, book club, and challenges. Join as a member here:👉 skool.com/dohardthings/aboutOur book, Life on Offense, is now an Amazon Best Seller!  Grab a copy and leave a review. 👉 Get the book on AmazonGrab Your Do Hard Things Gear and Apparel. Show the world you Do Hard Things with high-quality apparel! 👉Gear — Do Hard Things NationAnd don’t forget—the Do Hard Things 5K, 9.11 Mile Run, and 9.11 Mile Ruck is happening in September. There’s even a virtual option—so no excuses. Sign up here:👉 dohardthingsnation.com/events