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Consequence of Habit

Join JT, host of the Consequence of Habit Podcast, as he explores how habits relate to happiness and success or lack thereof. Each Tuesday, JT pulls the curtains back on his own habits, good and bad, and talks to others who have made massive changes in their lives by changing their habits.

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July 21 · 1 hr 7 min
Designed to Keep You Hooked: Emily Tavoulareas on Kids, AI, and Reclaiming Our Attention
Send us Fan Mail What happens when the tools designed to make life easier begin shaping how we think, learn, parent, and spend our time? In this episode of Consequence of Habit, JT sits down with technologist and The Home Screen creator Emily Tavoulareas to examine how social media and artificial intelligence are changing our habits and sense of agency. Emily draws on two decades in technology to explain how digital products are deliberately designed to keep us engaged and why parents need more than simple rules or screen-time limits. They discuss helping children understand persuasive design, the value of friction in learning and growth, and why using AI to avoid the difficult parts of writing may also undermine thinking itself. This conversation offers a grounded look at how families and individuals can make more intentional choices, reclaim their attention, and build healthier relationships with technology.
June 17 · 51 min
Addictive Algorithms: Riley Colford on Social Media Detox, Mental Health, and the Policy Fight for Our Attention
Send us Fan Mail If you’ve ever opened your phone “for a second” and lost 45 minutes, this episode is for you. JT sits down with Riley Colford, a University of Delaware public policy student days away from graduating, to hear about a capstone project that hits straight at the intersection of habits, addiction, and agency. Riley walks through what they found researching addictive social media design (think casino mechanics: infinite scroll, no stopping cues), what happened when they all did a one-week detox, and why it revealed something deeper than “bad discipline.” They also dig into the messy reality of policy: what the government can and can’t do, the First Amendment limits, and why advocacy and awareness may be the most realistic next step. This is a rare conversation that’s both personal and systems-level, and it’ll make you look at your screen time differently.
May 13 · 1 hr 6 min
How to Build Mental Hygiene: Scott Winter on Habits, Resilience, and Collaboration
Send us Fan Mail Scott Winter has spent decades helping people and organizations collaborate under pressure, and his approach is rooted in one thing: daily habits Today, I'm sitting down with Scott Winter, CEO of Collaborative Commons and creator of Brain Friendly Dynamics. We're talking about human performance, collaboration, and the daily habits that keep you steady when life gets chaotic. Scott shares his path from a rough start as a kid to becoming a facilitator and leader who helps teams think better, work better, and solve hard problems together. After the Camp Fire, Scott learned what it means to build “mental hygiene” into your day, and why rituals matter more than motivation. Scott also introduces Praxis, a learning platform designed to help people move beyond inspiration and actually practice skills until they stick. If you’re trying to build better habits or lead people through change, this one will land.
April 14 · 29 min
Taylor Spike: Consistency, Identity, and the Long Game
Send us Fan Mail What does it actually look like to stay consistent for years? In this episode, Taylor Spike breaks down preparing for a 100 miler, how his training has evolved, and the patience it takes to keep showing up over time. Not just when it feels good, but when it doesn’t. We also get into the gap between how others see you and how you see yourself, balancing a full-time job with everything outside of it, and navigating different versions of your identity in different environments. It’s a straightforward conversation about discipline, perspective, and doing the work without overcomplicating it. Watch on YouTube or listen on your favorite podcast platform. Connect with Taylor Spike on Instagram
S1 · E85
March 10 · 1 hr 10 min
Born Average, Earned Savage: Janina Simmons on Discipline, Cancer, and the Habits That Change a Life
Send us Fan Mail Army Ranger, ultrarunner, and trailblazer Janina Simmons’s story is a powerful reminder that identity is built through daily choices. In this episode of Consequence of Habit, JT sits down with Janina to hear about her start as an unmotivated teenager with no clear direction, becoming the first Black female graduate of Army Ranger School, and most recently, battling cancer. They talk about discipline, stoicism, self-respect, and what it really means to keep going when life hands you something you never asked for. Janina opens up about her stage four neuroendocrine cancer diagnosis, how it changed her relationship with time, and why purpose-driven habits matter even more when the future feels uncertain. This conversation is about grit, faith, radical ownership, and learning to stop waiting to “feel ready.” If you’ve ever needed a reminder that small habits can completely reshape a life, this one is for you.
S1 · E84
February 10 · 1 hr 12 min
Shot, Not Stopped: Patrick Nugent on Grit, Habits, and Reframing the “Worst Thing”
Send us Fan Mail Five days into deployment as a Marine infantry officer, a live-fire training accident severed Captain Patrick Nugent’s sciatic nerve and paralyzed his right leg. What most people called “the worst thing that could ever happen” became the turning point for everything that came next. Patrick is a Marine veteran, Invictus Games athlete, Harvard Kennedy School and Wharton grad, Boston Consulting Group consultant, and future Paralympic hopeful. And in this episode of Consequence of Habit, he joins JT to talk about grit, habits, and cognitive reappraisal: the ability to literally rewrite the story you tell yourself about adversity. Patrick walks through the injury, the brutal recovery at Walter Reed, and the decision to treat his situation not as an ending, but as an opening. They dig into keystone habits, goal-tracking, stoic philosophy, and why believing “this might be the best thing that ever happened to me” changed his life. If you’re facing something that feels defining or impossible, this conversation will give you a new lens, and a roadmap. - - - - - - - - - - - Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is Produced and Edited by Palm Tree Pod Co.
S1 · E83
January 19 · 1 hr 17 min
Bare Knuckles & Bandwidth: Patrick Brady on Ego, Identity, and What Really Matters
Send us Fan Mail Alongside his success in business and family, Patrick Brady is heading back into the ring. As he prepares for his bare-knuckle fight on February 7, the professional fighter and business owner joined me on Consequence of Habit for a raw conversation about ego, identity, injury, and what happens when life starts pulling you in different directions at once. Patrick shares how he made it from MMA to bare knuckle fighting, building a successful renovation business, navigating major injuries like a hip replacement, and trying to be present as a father while still chasing the rush of stepping into the ring. Pat and JT dig into the internal tug-of-war between who you’ve always been and who you’re becoming, the illusion of entitlement, and the reality that everything you have can be taken at any moment. This is an honest look at balance, humility, and the habits it takes to keep growing when the spotlight fades and real life kicks in. Connect with Patrick: Instagram: @hevweightbrady View Patrick's BKFC's Fighter Profile View Patrick's ESPN Fighter Profile
S1 · E82
Dec 17, 2025 · 1 hr 11 min
Discipline After the Uniform: Mike Steadman on Habits, Resilience, and Building a Life with Agency
Send us Fan Mail In this episode of Consequence of Habit, JT sits down with Marine Corps veteran, entrepreneur, and boxing champion Mike Steadman for a wide‑ranging conversation about discipline, identity, and intentional habits. Michael’s journey spans the Naval Academy, Marine Corps infantry deployments, founding a free boxing gym for youth in Newark, and ultimately stepping fully into entrepreneurship. Together, they explore what happens when structure disappears after the military, and how habits, accountability, and human performance become the foundation for resilience. Mike shares lessons from quitting alcohol for health, running the NYC Marathon, designing his life around deep work and fitness, and helping veterans and founders build sustainable businesses through category design. This episode is about agency: taking ownership of your time, your attention, and the habits that shape who you become. Learn more about Mike’s work here at ironmikesteadman.com and ironboundboxing.org.
S1 · E81
Nov 13, 2025 · 1 hr 14 min
The Power Duo Reviving the Philly Classic
Send us Fan Mail This week on Consequence of Habit, host JT sits down in person with special guests Robin Morton and Carlos Rogers to dive deep into the inspiring comeback of the Philly Classic: a race that once defined Philadelphia’s sports scene and American cycling. Robin, a trailblazer in cycling event promotion, and Carlos, a passionate community leader, share the race’s storied history, its iconic place in Philly’s culture, and their years-long journey to bring it back for 2026. Together, they open up about the challenges and resilience required. From fundraising, city partnerships, reviving nostalgia, and building a dream team. With stories of legendary riders, local pride, and the power of community, this conversation reveals what it takes to revive a sporting legacy and what the future holds for the Philly Classic, and the city itself. Whether you’re a cycling fan or just love a great comeback story, this episode is for you. Follow along with their journey on Instagram: @philadelphiacyclingclassic
S1 · E80
Sep 30, 2025 · 1 hr 5 min
Daily Deposits: Building Sustainable Habits with Matt Gordon
Send us Fan Mail In this episode, Matt Gordon shares his approach to building long-term health, mental clarity, and family balance through what he calls “daily deposits. ” From his early fitness journey to garage workouts during COVID, Matt emphasizes that staying active doesn’t require elite skills or expensive equipment, just commitment, creativity, and showing up. He also dives into navigating social media, maintaining perspective, unplugging to reset your mind, and modeling healthy habits for his kids. Matt reflects on lessons learned from his high school coaches, the power of routine, and how fatherhood has reshaped his priorities. Whether you’re looking to improve your fitness, mental health, or daily habits, this conversation is a blueprint for making small moves that add up to big impact. Check out Matt's Daily Deposit Method PDF: https://therealgordo.gumroad.com/l/rgaakx?_gl=1%2Ap4l9e8%2A_ga%2ANzc1NjAzNDY2LjE3NTY3ODQ2OTg.%2A_ga_6LJN6D94N6%2AczE3NTY3ODQ2OTgkbzEkZzEkdDE3NTY3ODQ3MjYkajMyJGwwJGgw&fbclid=PAZXh0bgNhZW0CMTEAAac2TpANokESqtPvamSDkw3kP1mw99dJJEE-6rJtktkEt4R7O-4796iuk7COAw_aem_vd59YkbH4BHTOi91fCHFnQ
S1 · E79
Aug 11, 2025 · 1 hr 7 min
Nature, Policy, and Purpose: Ben Davis on Outdoor Therapy for Veterans
Send us Fan Mail In this episode of Consequence of Habit, JT sits down with Ben Davis, writer, former Navy SEAL, and Director of the Veteran’s Outdoor Advocacy Group (VOAG), to explore the powerful intersection of mental health, habits, and time spent outdoors. Ben shares his journey from the SEAL teams to launching VOAG, a nonprofit pushing for legislative change that recognizes outdoor recreation as a form of therapy for veterans. Together, they dig into the healing power of nature, the challenges of veteran transition, and the uphill battle of advocating for policy reform within the VA. Ben discusses the evolution of VOAG, the creation of the VOTE Coalition, and why community and consistency are essential in recovery. Whether you’re a veteran, a civilian, or someone looking to find peace and purpose through movement and connection—this conversation hits home.
S1 · E78
Jul 8, 2025 · 54 min
Resetting Your Inner Compass with Navy SEAL Kevin Stark
Send us Fan Mail This week on the pod, JT sits down with returning guest Kevin Stark. Kevin is a retired Navy SEAL and creator of immersive retreats designed to reset the mind, body, and spirit. They dive deep into the impact of digital addiction, the myth of quick fixes, and the power of habits that help us like ourselves more. Kevin shares why he quit drinking, how challenge and community help us shed distractions, and what makes his retreats more than just a weekend in the woods. Tune in for a conversation on clarity, courage, and becoming who you want to be when life gets hard. - - - - - - - - - - - Thanks to our sponsors: Atheltic Brewing | The Patriot Fund | Few Will Hunt Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is produced and edited by Palm Tree Pod Co.
S1 · E72
Jun 17, 2025 · 50 min
From Craigslist Yoga to Community Healing with Tom Tice
Send us Fan Mail This week on the pod, JT sits down with Tom Tice, founder and CEO of Warrior Strong, a nonprofit reshaping the way veterans and first responders heal through community and holistic wellness. What started with a $25 Craigslist yoga studio rental has evolved into a nationwide movement, offering over 70 monthly programs that range from meditation and breathwork to aquatic therapy and adaptive fitness. Tom shares his journey from gym rat to nonprofit leader, the personal sacrifices he made to bring Warrior Strong to life, and how ego can be both your biggest obstacle and greatest teacher. They also dive into the power of healthy habits, the importance of purpose after service, and how Warrior Strong is helping veterans become certified instructors so they can continue the cycle of support. This is a powerful story about grit, impact, and showing up for yourself. - - - - - - - - - - - Thanks to our sponsors: Atheltic Brewing | The Patriot Fund | Few Will Hunt Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is produced and edited by Palm Tree Pod Co.
S1 · E71
May 13, 2025 · 1 hr 5 min
Breathwork, Fitness, and Healing with Laura Gordon
Send us Fan Mail In this episode of Consequence of Habit, JT sits down with Laura Gordon, a clinical therapist, entrepreneur, and PhD candidate at Clemson University, to explore the power of habits in mental health and recovery. Laura’s journey took her from law school to working in drug rehabilitation centers, and now, she’s focused on helping people build better habits through Deep End Fitness, combining breathwork and physical fitness to improve mental clarity and resilience. They dive into the importance of building a strong foundation of healthy habits, especially when dealing with trauma and stress, particularly for military and first responders. Laura shares her approach to helping people develop self-awareness, find purpose, and navigate the challenges of transitioning out of high-stress careers. Tune in for an insightful conversation on the intersection of fitness, mental health, and creating lasting change. - - - - - - - - - - - Thanks to our sponsors: Atheltic Brewing | The Patriot Fund | Few Will Hunt Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is produced and edited by Palm Tree Pod Co.
S2 · E70
Apr 8, 2025 · 1 hr 11 min
"You must have structure to succeed": Michael Chernow on Recovery, Habits, and Personal Growth
Send us Fan Mail If you're having one of those days, it's time to press play. Today JT sits down with Michael Chernow, an entrepreneur, coach, professional athlete, and founder of Kreatures of Habit, to discuss the profound role of habits in recovery and personal growth. Michael shares his journey from addiction to sobriety and how morning routines, structure, and conviction play a crucial part in his success. They talk about how small daily actions can lead to transformative change, the importance of rewriting negative narratives, and channeling the drive of addiction into positive habits. Michael reflects on the power of structure in maintaining sobriety, the significance of fitness and nutrition in mental health, and the need to find balance in life. Whether you’re in recovery or simply looking to improve your daily habits, this episode is full of insights on how consistency, commitment, and courage can lead to lasting personal growth and success. - - - - - - - - - - - Thanks to our sponsors: Atheltic Brewing | The Patriot Fund | Few Will Hunt Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is produced and edited by Palm Tree Pod Co.
S1 · E69
Mar 17, 2025 · 1 hr 6 min
AI, Ethics, and the Future of Human Connection with Evan Ratliff of “Shell Game”
Send us Fan Mail What happens when AI becomes us? I’m sitting down with Evan Ratliff, the genius behind the Shell Game podcast. Now, this project is next-level. Evan created an AI version of himself, connected it to ChatGPT, and let it loose on the world – talking to telemarketers, friends, even his family. And let me tell you, what happens next is fascinating, strange, and at times, kind of unsettling. He joins me in this episode to share some serious territory, talking about the ethical side of AI, the limits of what it can do, and the crazy way it might disrupt everything – from jobs to relationships. Evan’s got some reservations about going full throttle with AI, and I get it. It’s a big conversation, but one that we’ve gotta have. So if you’re curious about where this technology is headed and how it’s already shaping our lives, this episode’s for you. Don’t miss it. Learn more about the Shell Game here. - - - - - - - - - - - Thanks to our sponsors: Atheltic Brewing | The Patriot Fund | Few Will Hunt Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is Produced and Edited by Palm Tree Pod Co.
S2 · E68
Feb 11, 2025 · 1 hr 17 min
Zero Days to Waste: Michael Brown on ALS, Resilience, and Discipline
Send us Fan Mail When I think about habits, I think about Mike Brown. Today, Mike joins us to share his journey after being diagnosed with ALS in October 2023 and how his lifelong commitment to fitness has helped him cope with the challenges. We take a serious look at Mike’s philosophy of “zero days to waste,” and the importance of making every day, and every interaction, meaningful. Mike shares stories about his career in law enforcement, the effects of his diagnosis on his family, and the crucial lessons he’s learned along the way. Despite the immense challenges, he continues to embody resilience and discipline, something I have witnessed firsthand over years of friendship. Tune in for a conversation that will inspire you to take control of your habits, maintain a positive outlook, and live each day with purpose. Support Mike and others living with ALS by volunteering or donating ALS United. - - - - - - - - - - - Thanks to our sponsors: Atheltic Brewing | The Patriot Fund | Few Will Hunt Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is Produced and Edited by Palm Tree Pod Co.
S2 · E67
Jan 15, 2025 · 1 hr 2 min
How Plant Medicine Therapy Transformed a Veteran's Life with Jon Stevens
Send us Fan Mail From the frontlines to the brink of despair, former US Marine Corps member Jon Stevens harrowing journey through addiction and self-destruction is a testament to the power of the human spirit. Join host JT as he sits down with Jon to explore how an unexpected path through plant medicine therapy helped him reclaim his life and find a new purpose in service of others. Jon transitions from military service as a military police officer and dog handler to a member of Marine Special Operations Command. After multiple deployments and a severe injury, Jon struggled with addiction and PTSD, ultimately finding relief through ibogaine and 5-MeO-DMT. Now, as a coach for veterans and first responders, he emphasizes the importance of intention, follow-through, and community support in the healing process. You'll learn the power of alternative therapies and the critical role of support systems in overcoming destructive habits. Connect with John Stevens on Instagram (@jon_stevens_coaching) or through his website (jstevenscs.com) to discuss his experiences and learn more about plant medicine therapy. - - - - - - - - - - - Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is Produced and Edited by Palm Tree Pod Co.
S2 · E66
Nov 5, 2024 · 11 min
Escaping the Echo Chamber: A Call for Emotional Awareness and Mutual Respect
Send us Fan Mail The content we consume shapes our emotions and interactions, and amidst the heightened tensions of election week, it can contribute to a polarized environment. With tensions running high, it's easy to fall into the trap of spending too much time on our phones. Re-releasing a powerful PSA from four years ago, JT emphasizes the importance of unity and respect among Americans, urging listeners to step back from the echo chambers of partisan media. Now is a time for decency, personal responsibility, and emotional awareness.
S2 · E65
Oct 22, 2024 · 47 min
Building Sustainable Nutrition Habits for High-Performance with Becca Burkhart
Send us Fan Mail Struggling to find a nutrition plan that fits your busy lifestyle? In this episode of Consequence of Habit, host JT sits down with Becca Burkhart, founder of Strong for Life, to explore her path from competitive swimming to powerlifting and Jiu Jitsu, and her transition to nutrition coaching. Becca emphasizes the importance of sustainable nutrition, especially for busy individuals and athletes, and shares her insights on the psychological aspects of eating habits. As someone who has worked with first responders and understands the challenges of shift work, Becca discusses the critical role of consistent nutrition and exercise, particularly in the post-competition phase. Tune in to learn how Becca’s personalized approach to nutrition can help you achieve your health goals while fitting seamlessly into your hectic lifestyle. Learn more about Becca on her website or follow her on Instagram. - - - - - - - - - - - Support Consequence of Habit Subscribe: Apple Podcast | Spotify Check us out: Instagram | Twitter | Website The show is Produced and Edited by Palm Tree Pod Co. Athletic Brewing Company Athletic Brewing is pioneering a craft beer non-alcoholic revolution. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

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