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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

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Episode Overview
In this episode of The Own It Show, Justin Roethlingshoefer challenges the popular “Start With Why” playbook. For business, it can inspire; for transformation (health, identity, spiritual life), it often fails—because purpose without identity is precarious.

Justin lays out a paradoxically simple flip: Start With WHO. When you know who you are in Christ, your WHAT (daily practices) flows naturally, God supplies the HOW (people, methods, rhythms), and the WHY emerges as fruit—not as pressure. He unpacks identity-driven health, breath as a bridge between body and spirit, and how “going slow” creates depth that compounds into durable change.

Episode Highlights
- What “Why-First” Misses: It fuels performance-driven faith and burnout when outcomes wobble.
- Purpose without identity cracks under pressure.
- The Identity-First Model: WHO → WHAT → HOW → WHY
- WHO: Receive identity (beloved, chosen; specific calling like “leader of leaders” or “generational shifter”). You don’t earn it—you receive it.
- WHAT: Practices flow from identity (sleep/wake rhythms, fueling, movement, stewardship habits).
- HOW: God reveals methods, mentors, and systems as you walk in obedience.
- WHY: Discovered over time as aligned fruit, not forced at the start.
- Faith + Physiology: Breathwork as a physiological bridge to presence and listening; cues the nervous system toward calm so obedience becomes natural, not strained.
- S.L.O.W. Tie-In: Stillness → Listen → Obedience → Wisdom. Depth first; speed later.

Case Examples:
- Personal: Justin’s “leader of leaders” identity clarifies daily standards and decisions.
- Artist: Aligning identity (“humble revivalist”) enabled capacity for larger stages without burnout.

Common Traps:
- Over-clarity Paralysis: Using “I don’t know my why” as procrastination disguised as purpose.
- Why-Churn: Chasing new missions without rooting in identity → fatigue, inconsistency.

Action Steps
- Morning (3 minutes): Breath, then declare 2–3 identity truths (e.g., “I am beloved,” “I am a steward,” “I am a generational shifter”).
- One Identity-Aligned Action: Ask, “Given who I am, what’s one thing I do today?” Do it.
- Obedience Rep: Take one small obedient step daily—then journal evidence of fruit (even subtle).
- Weekly Review (10 minutes): Note patterns: Did WHO make WHAT easier? Did any HOW/WHY surface?
- Pair With S.L.O.W.: Create 5 minutes of stillness before planning; listen, then act.

Key Ideas & Quotes
“Purpose without identity is precarious.”
“You don’t earn your WHO; you receive it.”
“Be → Do → Discover Why.”
“The slower you go (in depth), the faster He can move.”
“Obedience is the hinge between hearing and harvest.”

Tools Mentioned
- Breathwork to prime presence and recall identity before action.
- Identity Journal for daily WHO statements and obedience logs.
- S.L.O.W. (Stillness–Listen–Obedience–Wisdom) as the meta-rhythm for discernment.

===========================
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, host Justin Roethlingshoefer introduces “Vitamin G”—gratitude—as a spiritual discipline and a biological signal that shifts the body from protect → heal. Beyond surface-level thank-yous, Justin unpacks embodied gratitude that rewires the brain, raises HRV, lowers cortisol, and realigns your nervous system with peace and presence. From worship playlists to breath-linked journaling, he shows how gratitude transforms physiology—and why it’s the essential “vitamin” your soul needs to thrive.

Episode Highlights

• Gratitude vs. Thankfulness: Moving from polite thanks to embodied reverence that changes state.
  
  
  
• Bio-Signal, Not Just Mindset: Gratitude activates the parasympathetic nervous system (rest/repair), often reflected as higher HRV, better recovery, immune function, and emotional regulation.
  
  
  
• Neurochemistry of Gratitude: Engages the prefrontal cortex; supports serotonin & dopamine pathways → durable, positive neural wiring (not just a temporary mood).
  
  
  
• Faith Meets Physiology: Scripture’s call to thanksgiving aligns with measurable stress reduction and decision clarity.
  
  
  
• Environment Matters: Music and inputs shift state (e.g., worship vs. “depressive playlist”); be the thermostat, not the thermometer.
  
  
  
• Real-World Wins: Clients who integrate gratitude stacks often see HRV and symptom improvements (e.g., brain fog, bloat) as stress load decreases.
  Pattern Interrupt (daytime):
  When stress hits, take one slow breath and recall one specific gratitude; notice the state shift.
  
  
  
• Evening Rewind (3–5 minutes):
  Play High–Low–Buffalo (high = win, low = challenge, buffalo = surprise) and find gratitude in each.
  
  
  
• Track Your HRV:
  Note last month’s average; run the three practices for 7 days and compare average HRV, sleep quality, and mood.
  
  
  
• Worship Playlist:
  Start or end the day with gratitude-centered worship to prime the nervous system for calm, clarity, and connection.
  
  
  

Scripture & Studies Mentioned

• Psalm 100:4 — Enter his gates with thanksgiving (gratitude opens gates).
  
  
  
• Psalm 46:10 — Be still and know (stillness precedes state change).
  
  
  
• Gratitude & HRV / Parasympathetic Activation: Research linking gratitude journaling/practice to improved HRV, emotional regulation, and recovery.
  
  
  
• Neuroplasticity & Neurochemistry: Gratitude practices support prefrontal activation and serotonin/dopamine balance, reinforcing resilient pathways.

===========================
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