Why do so many people say they want change—but keep repeating the same patterns? In this episode of A Joyful Rebellion, James sits down with Kristan Swan to unpack the uncomfortable truth behind personal growth, identity, and self-awareness.

Kristan shares her journey from business coaching entrepreneurs to helping people reconnect with themselves through journaling, group conversations, and spiritual autobiography work. Together, they explore why success means something different at every stage of life, how many people confuse identity with roles like career or parenthood, and why some people would rather stay stuck than face the unknown.

They also dive into practical tools like journaling prompts, defining your own version of success, and creating space for deeper connection in a distracted world.

If you’ve ever felt like something in your life needs to change—but you can’t quite name what—this conversation may be exactly what you need.

00:00 Why many people don’t actually want to change 00:52 Introduction to Kristan Swan 02:22 From business coaching to deeper life work 05:00 Patterns, awareness, and why journaling matters 07:23 How journaling became a transformational tool 11:12 Working with entrepreneurs and redefining success 15:00 Living someone else’s version of success 17:58 Losing identity through work, parenting, or caregiving 21:24 Desired outcomes vs needing to be right 22:25 What is a spiritual autobiography? 29:17 The shift from business goals to life fulfillment 33:20 Loneliness, superficial connection, and modern life 38:03 Gen X toughness vs self-compassion 46:36 Vulnerability as leadership 48:39 Blind spots, complaints, and personal responsibility 52:17 Why staying stuck can feel safer than changing 52:40 New journal: Heart Mapping 55:54 Raising adults and modeling healthy behavior

• KristanSwan.com

• Kristan’s journals: Spaghetti on the Wall and Heart Mapping

What kind of conviction does it take to begin a nearly 2,200-mile Appalachian Trail hike at 72 years old?

For Rand Timmerman, the answer is layered in grief, sobriety, brotherhood, faith, and unfinished business.

A Vietnam veteran, longtime attorney, and recovery advocate, Rand set out on the Appalachian Trail with his brother shortly after overcoming alcoholism and while processing decades of emotional weight—including war trauma, addiction, and the lingering pain of loss. What began as an ambitious physical challenge quickly became something deeper: a spiritual reckoning in the wilderness.

In this conversation, Rand shares what pushed him to attempt one of the world’s most grueling hikes in his seventies, the near-death moments that tested him on the trail, and the spiritual encounters that changed the way he sees life, God, and suffering. He also opens up about his battle with alcoholism, the role faith played in his recovery, and why he believes it is never too late to pursue something bold.

His book, Spiritual Passage, documents the entire journey—and serves as a reminder that some of life’s most meaningful adventures begin when most people think their best years are behind them.

[00:00] Starting the Appalachian Trail at 72 years old [02:30] The sheer scale of hiking 2,200 miles and 465,000 feet of elevation [05:00] Sobriety, addiction, and the emotional reasons behind the hike [06:30] How grief and Vietnam trauma shaped the journey [07:00] Two brothers, two very different hiking mindsets [08:30] The hilarious origin of Rand’s trail name: “Rambo” [10:20] How many shoes it takes to hike the Appalachian Trail [12:00] Their leapfrog hiking strategy with two vehicles [17:00] “I thought we’d last two weeks max” [19:00] His brother nearly quits after a traumatic nightmare [22:00] The spiritual experience that changed his brother forever [25:00] Maintaining sobriety on the trail through mental meetings [27:00] Coyotes, bears, and wilderness encounters [28:00] Surviving a terrifying storm on the mountain [31:00] Falling down a rockslide and severe injury [35:00] The heartbreaking moment Rand had to stop hiking [37:00] Why he wrote Spiritual Passage [40:00] How the book began helping people struggling with addiction [42:00] His philosophy on faith, higher power, and surrender [47:00] Why it’s never too late to start something epic [50:00] Advice for anyone considering the Appalachian Trail

• Book: Spiritual Passage by Rand Timmerman

• Website: https://www.randtimmerman.com/

• Recovery Program: 12-Step Alcohol Recovery Program (Referenced throughout episode)

Burnout doesn’t show up when it’s convenient. It shows up when you can least afford to slow down.

In this episode, Garrett Wood breaks down what burnout actually looks like—not the Instagram version, but the real, physiological, day-to-day experience of it. From sleep disruption and irritability to chronic pain and identity collapse, Garrett walks us through the five stages of burnout and why high achievers are especially vulnerable to repeating the cycle.

We dig into the difference between managing symptoms and addressing root causes, and why your nervous system—not your willpower—is often the missing piece. Garrett also shares how beliefs like “I have to prove I’m enough” quietly drive burnout, and how success built on sacrifice can backfire over time.

This conversation flips the script: what if sustainable success isn’t built at the expense of your wellbeing—but because of it?

If you’ve ever told yourself to “just push through,” this one might stop you in your tracks.

[00:00] The myth of sacrifice and success [01:00] What burnout really looks like (and why it repeats) [03:00] Symptoms vs. root causes of burnout [05:30] The dangerous “runway” game high achievers play [06:50] Garrett’s first burnout: promotion, isolation, and chronic pain [08:30] ER visit and the wake-up call [09:30] The moment that changed everything: a colleague’s suicide [11:30] Identity, work, and the slippery slope [13:00] The 5 stages of burnout explained [16:00] When burnout becomes your identity [18:30] Why burnout spreads in workplaces and relationships [20:00] Loving your work—and burning out anyway [22:30] The role of boredom, ADHD, and misalignment [25:00] Cynicism as a major burnout signal [27:00] When burnout isn’t work—it’s life outside of it [30:00] Managing stress vs. changing stressors [33:00] Nervous system regulation and the relaxation response [36:00] Why quick fixes don’t work—and what actually does [40:00] Serial burnout and starting over (again and again) [43:00] Hypnotherapy explained (without the hype) [48:00] When to get help (hint: earlier than you think) [50:00] Rethinking success: wellbeing vs. sacrifice [52:00] Social media, hustle culture, and the burnout trap

• Website: Gnosis Therapy | Transform Your Burnout into a Breakthrough

• Approach: A3 Framework (Assess → Accommodate → Align)

• Modality: Hypnotherapy + nervous system regulation