In this episode of 5 Year You, Andrew and Catherine explore the importance of expressing emotions rather than suppressing them. The phrase Expression Not Depression highlights how keeping emotions bottled up can lead to stress, anxiety, and even physical health issues. They discuss their own experiences with emotional expression, the impact of unspoken feelings, and practical ways to release emotions in a healthy way. If you struggle with holding things in, avoiding confrontation, or feeling disconnected from your emotions, this episode is for you.

• Why Suppressing Emotions Hurts: How holding emotions in can manifest as anxiety, depression, or physical tension.
• Healthy Ways to Express Yourself: Techniques for releasing emotions through words, movement, creativity, and mindfulness.
• Overcoming the Fear of Confrontation: How to speak up without fear and navigate difficult conversations.
• How Trauma Gets Stored in the Body: Insights from The Body Keeps the Score and how unexpressed emotions affect physical health.
• The Science of Third-Person Self-Talk: How referring to yourself in the third person can help manage emotions more effectively.

1. Name Your Emotion: Simply acknowledging how you feel out loud or in writing can help release tension.
2. Use Third-Person Self-Talk: Saying, "Andrew is feeling frustrated right now" helps create emotional distance and makes emotions easier to manage.
3. Move Your Body: Exercise, stretching, or even dancing can help process emotions physically.
4. Journaling & Creative Expression: Writing, painting, or playing music can be an outlet for emotions that words can't always capture.
5. Practice Safe Conversations: Find a trusted friend, therapist, or support group to express yourself openly.

Catherine’s Aha Moments:

• "Keeping emotions bottled up doesn’t protect you—it weighs you down."
• "Tension builds when feelings go unspoken. The healthiest thing you can do is let them out."
• "You don’t need permission to feel your feelings—just allow them to exist."
• "Expressing your emotions isn’t just about you; it helps the people around you understand and support you."
• "Crying isn’t a weakness. It’s a natural, healthy way to release stress."

Andrew’s Aha Moments:

• "The body stores trauma in ways we don’t even realize—until we finally let it out."
• "Expressing yourself isn’t about getting attention—it’s about healing and releasing what no longer serves you."
• "You don’t have to share everything with everyone, but you do need a safe space to express yourself."
• "Using third-person self-talk—'Andrew is feeling stressed'—actually reduces emotional overwhelm."
• "We all need an outlet. Whether it’s talking, writing, or movement—expression is the key to peace."

• Andrew: Finding unexpected breakthroughs in The Secret Language of the Body and how it connects emotions to physical well-being.
• Catherine: Turning everyday annoyances (like household messes) into lighthearted humor using "the troll" technique with her kids.

In this final episode of the Five Year You coaching series, Andrew and Catherine explore the Significance layer—how you define success, impact, and the legacy you leave behind. While many people focus on external validation like wealth, job titles, and material achievements, true significance comes from within. They help listeners shift their mindset from outside-in living (chasing approval, status, and possessions) to inside-out living (aligning with personal values and making a meaningful difference).

If you've ever wondered what truly matters in the long run, this episode will guide you in defining your legacy beyond career milestones and material success.

• Inside-Out vs. Outside-In Living: Why true significance comes from how you impact others, not just what you achieve.
• Breaking Free from the Checklist Life: How to stop measuring your worth by outdated societal standards.
• Defining Your Legacy: What do you want to be remembered for? How do you want to make people feel?
• The Subtle Impact of Small Actions: Why legacy isn’t always about grand gestures but about everyday kindness and influence.
• Honoring Your Authentic Self: How living in alignment with your true values naturally creates a meaningful impact.

1. Redefine Success: Journal about what success means to you beyond job titles and possessions.
2. Identify Your Core Impact: Ask yourself, How do I want to make others feel when I interact with them?
3. Simplify Your Legacy Goals: What small, consistent actions can you take today to leave a positive mark?
4. Release External Pressure: Let go of societal expectations and focus on how you feel, not just what you accomplish.
5. Embrace Small Wins: Legacy isn't just about major achievements—it’s also about everyday acts of kindness and purpose.

• "Success is no longer about checking boxes; it’s about making a difference."
• "Your legacy isn’t about what you achieve—it’s about how you make people feel."
• "Living authentically is the best way to ensure your impact is meaningful."
• "No one’s handing out a ‘legacy medal’—your impact is in the small, everyday moments."
• "You are already worthy—your legacy starts with believing that."

• "Your purpose isn’t something you find—it’s something you create every day."
• "True fulfillment comes from inside-out living, not from chasing status symbols."
• "The person missing in your life is you—stop living to impress others and start honoring yourself."
• "Your biggest impact might come from something you do today that you don’t even realize."
• "You get to decide what ‘enough’ looks like—once you do, you’ll start living on your own terms."

• Andrew: Feeling grateful for the privilege of helping others find clarity and purpose.
• Catherine: Recognizing how even small encouragement can shift someone’s mindset and confidence.

• The Rules Are Fake (Podcast Episode) – Questioning societal expectations and creating your own path.

Episode Overview:

In this fourth installment of the Five Year You coaching series, Andrew and Catherine dive into Substance—how you spend your life. This layer of life encompasses your financial, occupational, recreational, and lifestyle choices, all of which determine your long-term happiness and well-being.

They help listeners rethink their relationship with money, time, and purpose, shifting from external expectations to living from the inside out.

If you’ve ever felt trapped by your career, financial obligations, or the need to keep up with societal norms, this episode will help you redefine what truly matters.

• Lifestyle Design: How to build a life that reflects your values, not just society’s expectations.
• Financial Clarity: Redefining what "enough" means for you to create financial peace and flexibility.
• Recreation and Joy: Making intentional choices about how you spend your free time.
• Rethinking Work: Aligning your occupation with the lifestyle you actually want.
• Breaking Free from the Checklist Life: Letting go of unnecessary obligations and focusing on what truly brings fulfillment.

1. Define "Enough" for Yourself: Journal about what enough looks like for your finances, career, and lifestyle.
2. Audit Your Spending: Look at where your money goes—does it align with what actually makes you happy?
3. Prioritize Your Time: Think about how much time you dedicate to recreation versus work—does it feel balanced?
4. Identify Energy Drains: What parts of your life feel forced or inauthentic? Start making small shifts away from them.
5. Experiment with Change: If your job, home, or lifestyle isn't serving you, start exploring small steps toward change.

Catherine’s Aha Moments:

• "Less is more—cutting my monthly spending in half gave me more peace than I ever imagined."
• "What do you actually want? Not what society says you should want."
• "You can work less, spend less, and still have more—more freedom, more time, and more joy."
• "The rules of life are fake—you get to rewrite them."
• "If you’re tired and overwhelmed, it’s time to reassess your commitments."

Andrew’s Aha Moments:

• "Most people spend their time chasing money, but few ever ask, 'What’s enough for me?'"
• "You can’t build a meaningful life by following someone else’s checklist."
• "If you’re constantly waiting for the weekend, it might be time to rethink how you spend your weekdays."
• "Your lifestyle should be designed around your happiness, not just your paycheck."
• "Success isn’t about climbing the ladder—it’s about making sure it’s leaning against the right wall."

• Andrew: Feeling more aligned with his lifestyle after downsizing and focusing on what truly matters.
• Catherine: Finding unexpected joy in simplifying life, reducing financial obligations, and prioritizing mental peace.

• The Rules Are Fake (Podcast Episode) – How to challenge societal norms and build a life on your own terms.

In the third episode of their five-part coaching series, Andrew and Catherine tackle the social layer of life by exploring how to build authentic relationships that align with your true self. From friends and family to community and intimacy, they share insights on creating and nurturing connections that enrich your life.

This episode offers actionable strategies to help you cultivate a supportive tribe and let go of relationships that no longer serve you.

• Friends: How to build meaningful friendships as an adult and overcome loneliness.
• Family: Setting boundaries and redefining relationships to honor your needs.
• Community: Discovering and contributing to groups that resonate with your values.
• Intimacy: Embracing vulnerability and deepening connections with others.

1. Audit Your Social Circle: List the five people you spend the most time with. Are they aligned with the life you want to create?
2. Reconnect with Old Friends: Reach out to someone you’ve lost touch with who brought positivity into your life.
3. Set Boundaries with Family: Identify one area where you’d like to create healthier dynamics and take a small step toward change.
4. Engage in a Community: Join a group or activity that aligns with your passions, whether it’s a local club or an online forum.
5. Reflect on Vulnerability: Practice opening up to someone close to you by sharing something meaningful or asking for their perspective.

• "Authenticity is the pathway to happiness—without it, we’re stuck in someone else’s story."
• "If a group doesn’t feel right for you, it’s not rejection; it’s redirection to your true tribe."
• "Loneliness isn’t solved by being in a crowd; it’s solved by being with the right people."
• "Vulnerability is the glue of deep connections."
• "Your family can be chosen, and those choices can transform your life."

• "Building your tribe starts from the inside out—it begins with knowing who you are."
• "Stop being a chameleon; the people who truly belong in your life will love your true colors."
• "Quantity in relationships doesn’t matter; it’s the quality that changes everything."
• "Releasing relationships that don’t align with you makes room for deeper, more fulfilling ones."
• "The people you spend the most time with shape your life—choose wisely."

• Andrew: Grateful for the surprising ways deep connections can emerge from unexpected places.
• Catherine: Reflecting on how embracing her introverted nature helped her find her authentic community.

• The Let Them Theory by Mel Robbins – Learn to let go and focus on what’s meant for you.
• Five Year You Coaching Program – Start transforming your social layer today.

• Visit Five Year You for more resources and coaching opportunities.
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In this second installment of the Five Year You coaching series, Andrew and Catherine focus on rediscovering the "Self." Diving into the four dimensions of self—emotional, spiritual, mental, and physical—they guide listeners to reflect on how they show up in the world and how to align their daily habits and beliefs with their five-year vision. This episode offers insights, strategies, and practical exercises to help you cultivate authenticity, resilience, and self-awareness.

Key Topics Covered:

• Emotional Awareness: Understanding and mastering your emotions to live a more balanced and joyful life.
• Spiritual Beliefs: Exploring your spirituality and its role in your sense of self.
• Mental Health and Mindset: Identifying and reframing limiting beliefs that hold you back.
• Physical Health: Setting realistic goals and building habits for a healthier, more energetic you.

Actionable Steps for Listeners:

1. Reflect on Emotions: Journal about the emotions you feel most often and identify which ones you’d like to experience more or less frequently.
2. Define Your Spiritual Beliefs: Take time to explore what resonates with you, whether it’s traditional religion, mindfulness, or connecting with nature.
3. Reframe Limiting Beliefs: Write down one belief holding you back and challenge its validity. Replace it with a positive, empowering thought.
4. Set Physical Goals: Decide how you want to feel and look in five years. Start with small steps, like drinking more water or adding movement to your day.
5. Honor Your Future Self: Make daily decisions based on what your five-year self would want, from how you eat to how you spend your time.

Quotes:

Catherine’s Aha Moments:

• "Your emotions are the way you reflect who you are to the world."
• "Happiness isn’t selfish—it’s an act of courage to honor your true self."
• "Authenticity is the path to happiness; anything less leaves us stuck."
• "What you believe can either limit you or set you free—it’s your choice."
• "Honoring your future self in small ways leads to massive transformation."

Andrew’s Aha Moments:

• "Your thoughts create your reality—shift them, and your life changes."
• "Your five-year self is already cheering you on—start showing up for them today."
• "True change begins with awareness, even if it’s a tough truth to face."
• "Spirituality is deeply personal; finding what resonates with you is key to living authentically."
• "Small, consistent actions compound into extraordinary results over time."

Glimmers of the Week:

• Andrew: Discovering the power of micro-changes, like staying hydrated and prioritizing sleep, to improve his health and energy.
• Catherine: Reflecting on how making decisions with her future self in mind has transformed her daily habits and outlook.

• Five-Year You Coaching Program – Start your journey to rediscovering yourself with tailored coaching.

• Visit Five Year You for more resources and coaching opportunities.
• Follow us on Instagram @fiveyearyou.

This podcast is for informational purposes only and does not substitute professional advice. Please...

In this special episode, Andrew and Catherine kick off a transformative five-part series designed to help you uncover your true purpose. Using their signature "Layers of Life" framework, they guide listeners through a step-by-step process to reconnect with their authentic selves. The focus of Week 1 is on the soul, where they help you rediscover what truly lights you up and aligns with your deepest values. This is the first step in crafting a life of meaning, joy, and fulfillment.

• The Layers of Life Framework: From soul to significance, living from the inside out.
• Reconnecting with Your Soul: Why your childhood joys and natural talents hold the key to your purpose.
• Clearing the Clutter: Letting go of societal expectations to find what truly matters to you.
• Practical Exercises: How to identify your innate gifts and passions using simple prompts and self-reflection.
• Laying the Foundation: Building strong roots before accelerating growth in your personal journey.

1. Reflect on Childhood Joys: Ask yourself, “What did I love doing as a child?” Write down activities that brought you happiness and why they resonated with you.
2. Ask for Feedback: Reach out to close friends or family and ask, “What do you come to me for?” This can reveal hidden strengths you might overlook.
3. Reframe Your Day-to-Day: Consider how you can incorporate small aspects of your passions into your current routine.
4. Set Intentional Goals: Focus on one small action that aligns with your purpose this week—whether it’s picking up a long-lost hobby or taking time for introspection.
5. Embrace Self-Discovery: Start seeing your uniqueness as a strength and challenge limiting beliefs like “Get real” that hold you back.

• "Happiness comes from being authentically you."
• "You are who you are, and that’s a beautiful thing to embrace."
• "The seeds of your purpose often lie in the small, joyful things you did as a kid."
• "When you honor your preferences, you honor your soul."
• "Coaching is about helping you find what lights you up and creating accountability to pursue it."

• "Living from the inside out allows your true purpose to shine."
• "Your uniqueness is your superpower—it’s often hidden in the things you take for granted."
• "Small steps build strong roots, creating the foundation for meaningful growth."
• "Purpose isn’t always tied to work; it’s about what makes your life joyful and fulfilling."
• "Fear of stepping into your purpose is normal, but support can help you take the leap."

Resources Mentioned:

• The Life-Changing Magic of Tidying Up by Marie Kondo – Learn how to identify what sparks joy in your life.
• Five Year You Guided Coaching Call – Take the first step toward discovering your purpose with a free consultation.
• Atomic Habits by James Clear – Build habits that align with your goals and purpose.

• Visit

In this episode, Andrew and Catherine dive into the science and habits of better sleep. They share their personal journeys of transforming from night owls to sleep enthusiasts and offer practical tips to improve your sleep quality. From resetting your circadian rhythm to creating a sleep sanctuary, this episode is packed with actionable advice to help you wake up feeling refreshed and ready to conquer the day.

• The Sleep Struggle: Catherine shares her battle with poor sleep and how she turned it around.
• Circadian Rhythm: Why morning sunlight and evening dimness are crucial for quality rest.
• Sleep Sanctuary: How to design your bedroom for optimal sleep.
• Tech and Tools: The benefits of blue-light blocking glasses, grounding mats, and more.
• Creating a Sleep Routine: How small, consistent habits lead to lasting sleep improvements.

1. Reset Your Circadian Rhythm: Get 15 minutes of sunlight in the morning and dim lights in the evening.
2. Create a Sleep Sanctuary: Use blackout curtains, keep your room cool, and remove devices that emit blue light.
3. Implement Wind-Down Habits: Read a paper book, wear blue-light-blocking glasses, and limit screen time an hour before bed.
4. Try Grounding Mats: Connect with the earth’s energy using grounding sheets or mats for deeper sleep.
5. Stick to a Sleep Schedule: Aim for consistent bed and wake times to train your body for better rest.

• "Your bedroom should feel like a sanctuary, not a second office."
• "Sleep isn’t just a health choice; it’s self-care at its core."
• "Limiting nighttime food and screens taught me how much my habits were sabotaging my rest."
• "A good night’s sleep changes everything—it’s the foundation for better mental health."
• "Progress, not perfection. Start small, and better sleep will follow."

• "Your circadian rhythm knows what to do—sunlight in the morning, dim light at night."
• "You don’t need perfection to sleep better—just pick one habit and start."
• "A cooler room is a happier sleep zone—your body will thank you."
• "Blue light tricks your brain into thinking it’s daytime, even at midnight."
• "Master sleep, and you’ll master your day."

• Andrew: Loving his Neurovisor, a light and sound therapy device that resets his circadian rhythm and improves his mood.
• Catherine: Thrilled with her heated blanket, a cozy gift from her kids that makes her bedtime routine even more delightful.

• Sleep Smarter by Shawn Stevenson – A comprehensive guide to improving sleep quality.
• Blue-Light Blocking Glasses – Protect your sleep by reducing screen exposure.
• BedJet – Temperature-controlled comfort for the ultimate sleep experience.

• Visit Five Year You to explore more personal...

In this inspiring and actionable episode, Andrew and Catherine guide you step-by-step through creating a 5-year plan that aligns with your purpose, values, and dreams. They introduce their unique “Five S’s” framework and share exercises, including connecting with your future self, to help you clarify your vision and set the foundation for a life you love. Whether you're feeling stuck, seeking clarity, or simply looking for a fresh perspective, this episode will empower you to design a future full of meaning and joy.

• The Five S’s Framework: Soul, Self, Social, Substance, and Significance as the foundation for a meaningful plan.
• Future Self Visualization: A guided exercise to meet and learn from your five-year future self.
• The Power of Small Shifts: How micro habits and intentional steps can compound to create big changes.
• Living from the Inside Out: Why aligning your decisions with your authentic self leads to fulfillment.
• Breaking Free from External Expectations: Letting go of societal pressures to focus on what truly matters.

1. Write a Letter from Your Future Self: Visualize your life five years from now. What advice would future you give?

2. Explore the Five S’s:

• Soul: Identify what lights you up and gives you purpose.
• Self: Define your physical, emotional, mental, and spiritual goals.
• Social: Envision the relationships and community you want to cultivate.
• Substance: Reflect on how you want to spend your time, money, and energy.
• Significance: Determine the legacy you want to leave behind.

3. Set Micro Habits: Focus on small, manageable changes that align with your five-year vision

4. Review Quarterly: Regularly revisit your plan and adjust based on your growth and evolving priorities.

5. Seek Support: Find accountability partners or a coach to help guide and encourage your progress.

• "Living from the inside out is where true fulfillment begins."
• "Your five-year self already knows the way—start listening."
• "Social media isolates us, but building real relationships requires time and energy."
• "Your legacy isn’t about things; it’s about how you make others feel."
• "Dreams matter, and so does setting boundaries to protect them."

• "Clarity is the first step to creating a life you love."
• "Your future self is already rooting for you—just start walking the path."
• "Small, intentional steps compound into massive change over time."
• "You don’t have to play the game society signed you up for—you can create your own."
• "Growth begins when you stop living life by accident and start living on purpose."

• Andrew: Reflecting on a year of prioritizing health with daily meditation and better habits, inspired by his five-year vision.
• Catherine: Revisiting her own five-year letter and feeling gratitude for how much progress she’s made toward her goals.

• Five Year You Guided Meditation – Visualize your future self and gain clarity.
• Atomic Habits by James Clear – Learn how small habits lead to big changes.