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Keywords
faith, obedience, purpose, burnout, surrender, ambition, health, creativity, family, balance, discipleship, spiritual growth, self-awareness, rhythm, calling

Summary

In this episode of The Own It Show, host Justin Roethlingshoefer sits down with worship artist and songwriter Patt Barrett for a raw and transformative conversation about obedience, ambition, and the true cost of success. Patt shares how his pursuit of purpose and performance once led him to burnout — and how learning to say “no” became an act of worship. Together, they unpack what it means to live a life of holy ambition, to hear God’s voice amidst noise, and to redefine success beyond productivity. This episode challenges listeners to examine their pace, protect what truly matters, and pursue a life of alignment over achievement.

Takeaways

• Saying “yes” to everything isn’t obedience.
• True success is measured by alignment, not output.
• God’s voice often contrasts with worldly ambition.
• Discipline means protecting what matters most.
• Health, rest, and family are spiritual priorities.
• You can’t serve others from an empty tank.
• Obedience sometimes looks like slowing down.
• Productivity doesn’t equal purpose.
• Growth without boundaries leads to burnout.
• God can do more with your obedience than with your effort.

Sound Bites

“Obedience almost ruined my career—but it saved my soul.”
“You can’t gain the world and keep your peace.”
“God doesn’t need your hustle; He wants your heart.”

Chapters

00:00 Introduction — Meeting Patt Barrett
02:45 Growing Up in Faith and Music
07:10 Discovering God’s Voice in a New Way
11:20 Songwriting, Words, and Spiritual Connection
14:35 The Role of Health and Rhythm in Creativity
20:00 Learning to Participate Fully in Life
23:45 Redefining ‘Opportunity’ and Saying No
28:00 The Difference Between Ambition and Obedience
33:15 The Hidden Cost of Success
36:40 God’s Voice vs. Your Voice
40:00 Living Intentionally and in Tension
42:15 The Freedom in Limitation
45:00 “I’ve Got a Fire” — The Story Behind the Album
47:00 Closing Reflections: Success Is Different

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Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en

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Episode Overview
Happy Thanksgiving week! On The Own It Show, Justin Roethlingshoefer shares ten simple, powerful habits to enjoy the feast, family, and football—without the bloat, sluggishness, or sleep crash that derails your momentum into December. This is a stewardship-first approach: stabilize circadian rhythm and blood sugar, support detox pathways, protect HRV and sleep, and anchor the day with gratitude so you roll into the holidays energized.
Episode Highlights
Foundation (Habits 1–3)
Morning Light + Movement — 10–15 min outside (walk, breathwork, easy cardio) to anchor circadian rhythm and prime VO₂.

Hydration Before Celebration — 20–30 oz water + electrolytes on waking; keep fluids steady all day.

Breathwork Bookends — 2 minutes AM & PM (2 nasal inhales, 1 mouth exhale) + gratitude to lower stress and steady HRV.

Food, Rhythm & Energy (Habits 4–6)
4) Protein-First Strategy — Eat a protein-heavy breakfast; at the feast, lead with protein to curb spikes and cravings.
5) Walk 5 Before / 5 After — Mini-walks around meals improve insulin sensitivity and fight food-coma.
6) Create an Eating Window — Finish food ≥3 hours before bed to protect sleep quality and next-day energy.
Sleep & Recovery (Habits 7–8)
7) Block Blue Light After Dinner — Dim overheads, use lamps/candles; blue-light glasses if screens are on.
8) Limit Alcohol — If you drink, do it earlier and sparingly; stop after dinner to safeguard deep sleep.
Mindset & Movement (Habits 9–10)
9) Get Outside: Walk / Play / Breathe — Family walk, backyard football, light sun = mood up, lymph moving.
10) Gratitude Is the Anchor — Name 3 specific gratitudes (high–low–buffalo); gratitude reliably supports HRV and calm.
Sample Thanksgiving Day Flow (Justin’s Template)
AM: Open blinds, light + walk, 2–3 min breath + gratitude, hydrate, optional Turkey Trot.
Feast (~4–5 pm): Lead with protein & fiber, walk 5 before/after, desserts inside your 3-hr pre-bed cutoff.

Evening: Dim lights / glasses on, no alcohol after dinner, 2–3 min breath + gratitude, lights-out on schedule.

Action Steps
Pick 2–3 habits to lock in this week (e.g., AM light, protein-first, 3–2–1 wind-down).

Share your Turkey Trot, family walk, blue-light setup, or gratitude stack and tag Justin.

Remember: This is separation season—small, consistent reps compound into January.

Subscribe & Listen to The Own It Show
➡︎ YouTube: @justinroethlingshoefer
➡︎ Apple Podcasts: Search “The Own It Show — Justin Roethlingshoefer”
➡︎ Spotify: Search “The Own It Show — Justin Roethlingshoefer”
Resources
Instagram: https://www.instagram.com/justinroethlingshoefer

LinkedIn: linkedin.com/in/justin-roethlingshoefer

Coaching & Speaking: See links in Justin’s YouTube/Instagram bio

Thanksgiving health tips, holiday HRV, circadian rhythm, hydration before celebration, protein first, walking after meals, blue light blocking, alcohol sleep disruption, gratitude HRV, VO2 max holiday, Own It Show, Justin Roethlingshoefer
#ThanksgivingHealth #HydrationBeforeCelebration #ProteinFirst #WalkBeforeAfter

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en

Send us a text

Episode Overview

In this episode of The Own It Show, Justin Roethlingshoefer dismantles the myth that winter causes “cold and flu season.” He shows how a stack of lifestyle dominos—back-to-school schedules, less sunlight, more indoor time, circadian disruption (hello, daylight savings), lower movement, and sugar spikes—prime our immune systems for defeat. Then he lays out an actionable, step-by-step Own It Immune Protocol to stay resilient through the holidays so your household becomes the one everyone asks, “How are you never sick?”

Episode Highlights

• Domino #1: Back to School (Sept/Early Fall)
  Less outdoor time & sunlight → lower vitamin D, more indoor exposure, schedule stress, earlier mornings → circadian disruption + reduced sleep quality.
  
  
  
• Domino #2: Daylight Savings (Late Oct/Early Nov)
  Earlier darkness → mood dips, lower activity, melatonin/cortisol rhythm thrown off → worse sleep, lower HRV, higher inflammation.
  
  
  
• Domino #3: Sugar Season (Halloween → Holidays)
  Candy/party foods → acute immune suppression for 4–6 hours post-load; repeat hits + late nights = rolling vulnerability.
  
  
  
• Self-Fulfilling Slide
  Less light & movement → lower VO₂ and energy → move even less → sleep & recovery worsen → immunity tanks.
  
  
  
• Mindset Shift
  It’s not an unstoppable winter force—it’s a predictable pattern you can interrupt.
  
  
  

The Own It Immune Protocol (Holiday Edition)

(Lifestyle first; supplements support but don’t replace habits. Not medical advice.)

Sunlight & Light Hygiene

• A.M. light (5–10 min) outdoors within an hour of waking to anchor circadian rhythm.
  
  
  
• Midday sun (10–20 min) to support vitamin D synthesis when possible.
  
  
  
• Evening: Dim house lights 2–3 hrs pre-bed; avoid overhead glare; use lamps.
  
  
  

Sleep & Rhythm

• Fixed sleep/wake window (±30 min) even on weekends.
  
  
  
• 3–2–1 wind-down: 3 hrs no heavy food/alcohol; 2 hrs no work; 1 hr no screens (or strict blue-light filters).
  
  
  
• Cool, dark room; nasal breathing; white noise if needed.
  
  
  

Movement & Breath

• Daily zone-2 (20–40 min) walk or easy cardio; add 10–20 min strength circuit 3x/week.
  
  
  
• Pattern-interrupt breath: 4–6 slow nasal breaths before meals & during stress to keep you parasympathetic.
  
  
  

Sugar & Party Strategy

• Protein-first at gatherings (20–30g) + fiber & fluids before dessert.
  
  
  
• One-plate rule; if sweets, pair with protein/fat to blunt spikes.
  
  
  
• Cut off caffeine by 10–11 a.m. to protect sleep.
  
  
  

Foundational Nutrition

• Daily anchors: protein (~0.7–1.0 g/lb goal weight), colorful produce, mineral-rich foods (red meat, seafood, eggs, dairy if tolerated,

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en