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PODCAST

Three Percent

Welcome to Three Percent. This is your space if you’re on a journey of pursuing holistic masculinity, growing your emotional awareness, and cultivating deeper relationships and an authentic faith. We’re here to provide evidence-based guidance and proven strategies drawn from our experiences as therapists, friends, and mentors. We aren’t here to give you gimmicks or superficial “hacks.” We’re not telling you who to be, we"re helping you uncover what gets in the way of being the man you want to be

health & fitness mental health

All Episodes

45:14

How Your Past Is Still Showing Up | The Field Guide...

Three Percent ·

2026/10/05

What happened to you is in the past. But what did it leave behind?In Part 2 of The Field Guide series, Jamie and Blake explore “the 3% that’s in you now”—the ways past wounds and experiences continue to shape how you show up today. They look at four places where that 3% can live: your body, your beliefs, your relationships, and your behavior. Why can it be easier to explain what you think than notice what you’re actually feeling? Why do old protective strategies keep showing up in relationships

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76:56

Family Estrangement: Is Cutting Them Off Really the...

Three Percent ·

2026/09/28

Family estrangement between parents and adult children is rarely simple. When a family relationship has caused real hurt, is cutting contact the healthiest choice—or can reconciliation still be possible?In this episode of Three Percent, Jamie and Blake sit down with therapist Matthias Barker for a nuanced conversation about family estrangement, strained parent-child relationships, forgiveness, boundaries, reconciliation, and relationship repair. Matthias explores what can happen when therapy,

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66:45

How Your Attachment Strategy Shaped Your Picture of...

Three Percent ·

2026/09/14

What if the way you relate to God has less to do with your theology — and everything to do with your attachment strategy?Dr. Geoff Holsclaw is back, and this time the conversation goes somewhere none of them planned. In part one, Geoff laid out the attachment landscapes — the desert, the jungle, the war zone, and the pasture — and gave listeners a way to see themselves in their relational patterns. This episode takes that framework somewhere more personal: straight into the room where faith lives

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61:35

Permission to Talk About It — Suicide, Shame, and...

Three Percent ·

2026/09/07

What if the most dangerous thing we can do around suicide isn't talking about it — but refusing to?September is Suicide Awareness Month, and Jamie and Blake are kicking it off with someone they describe as the most accessible voice on this topic they've ever encountered: Jen Butler — real talk writer, comedian, and author of Volume Control — who has spent years refusing to let shame keep this conversation small. Both Blake and Jamie share openly from their own stories in this episode. Blake

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48:01

Top Plate with Chris Winikka

Three Percent ·

2026/08/31

What happens when the anger showing up in your classroom has nothing to do with your students — and everything to do with a kid who never felt heard?This week Jamie and Blake welcome Chris Winikka for a Top Plate episode — a live coaching call where a real member of the Three Percent community brings his actual 3% to the table. Chris who is in his 26th year of teaching high school computer science found the podcast while processing his own story, and somewhere along the way started noticing

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49:06

Spider-Man, Vulnerability & What It Means to Be a...

Three Percent ·

2026/08/24

What can Spider-Man teach us about masculinity, mental health, vulnerability, and authentic connection?In this special episode of the Three Percent Podcast, Jamie and Blake take a different approach: they react to the newest Spider-Man movie and unpack the deeper psychological and relational themes hiding underneath the superhero story. Through Peter Parker's loneliness, rage, isolation, self-acceptance, and relationships, they explore what happens when we don't have safe places to process our

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69:07

The Enneagram, Your “Small Story,” and Becoming Whole...

Three Percent ·

2026/08/17

What if your Enneagram type isn't the definition of who you are, but simply a strategy you learned to survive?In this episode, Jamie and Blake sit down with therapist and Enneagram practitioner Katie Gustafson to explore the Enneagram as more than a personality test. Katie describes it as a “map of attention”—a way of understanding what we instinctively focus on, what we're trying to protect ourselves from, and what we may be missing as a result. This is ultimately a conversation about

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28:58

What Did You Expect Healing to Look Like? Part 2

Three Percent ·

2026/08/10

What does healing actually look like — not in theory, but right now, in the middle of your real life?In part one, Jamie and Blake laid the foundation: the hidden rules they carried into healing, why they thought it meant fixing themselves, and how those expectations got in the way. Now they're back to answer the harder question — what does cultivating the garden actually look like for them today? Nearly a decade into their respective journeys through therapy, 12-step recovery, and story work,

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49:45

Your Pain Is Killing a Future You Never Knew You Had...

Three Percent ·

2026/08/03

What if the most healing thing you can do in a season of pain isn't to fix it, process it, or even talk about it — but to make something? Jamie and Blake are joined by two of their favorite people — artist Scott Erickson and musician, poet, and coach Justin McRoberts — for a conversation that goes places none of them planned. These four have been in each other's orbit for a while now, and it shows. What starts as a question about art and the low seasons of life quickly becomes one of the most

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45:05

A Field Guide to the 3%: Part One

Three Percent ·

2026/07/27

What if the thing running your life isn't a choice — it's just the way your brain learned to stay safe?Jamie and Blake are back with something a little different. Fresh off their annual retreat in Smithville, Tennessee, they're pulling back the curtain on a book they're writing — a field guide to the 3% — and using this episode to work through the big questions that anchor part one: the 3% that happened to you. No guest, no filter, just two friends and therapists getting into the neuroscience, the

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69:47

You're Not Bad at Emotions. You're Good at Hiding...

Three Percent ·

2026/07/20

What if the reason your conversations keep going sideways has nothing to do with what you're saying — and everything to do with what you're actually feeling underneath it? In this episode, Jamie and Blake welcome their friend Morgan Burch — relationship coach and creator of the SEEN Method — for a conversation recorded in person that feels less like an interview and more like a masterclass you didn't know you needed. Morgan breaks down the four-letter framework she developed out of her own marriage

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53:09

What Did You Expect Healing to Look Like?

Three Percent ·

2026/07/13

What if healing doesn't look anything like you expected? For many of us, healing starts with an unspoken goal: get rid of the anxiety, stop feeling angry, break the habit, or finally become the version of ourselves we think everyone else wants. But what if those expectations are actually keeping us stuck? In this honest and unscripted conversation, Blake and Jamie explore the hidden "rules" they've carried about healing. They reflect on how they once believed healing meant becoming free from

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66:21

Three Percent X Captains Collective: When Grit Isn't...

Three Percent ·

2026/06/29

What happens when two podcasts built around helping men flourish sit down together? In this special crossover episode, Jamie and Blake join Hunter Leavine, founder of The Captains Collective, for a conversation about masculinity, emotional health, vulnerability, and the healing power of community. Hunter shares his personal story of rebuilding after failure, the lessons he's learned from life on the water, and why nature often becomes the classroom where men finally begin telling the

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49:54

Men’s Mental Health Month: The Cost of Going It Alone

Three Percent ·

2026/06/22

June is Men’s Mental Health Awareness Month, and in this special episode, Blake and Jamie tackle a sobering reality: men are struggling, and many are doing it alone. From higher suicide rates and lower treatment utilization to fewer close friendships and cultural expectations around self-sufficiency, the statistics tell an alarming story. But this conversation goes deeper than the data. Blake and Jamie explore why so many men resist asking for help, why vulnerability often feels like failure, and

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64:58

Attachment Styles & Why You Relate to God the Way You...

Three Percent ·

2026/06/15

Why do some people struggle to trust God, while others keep Him at a distance? Why do our relationships with people often mirror our relationship with God?This week, Blake and Jamie sit down with author, pastor, and professor Geoff Holsclaw to explore the powerful connection between attachment theory and spiritual formation. Drawing from his book Landscapes of the Soul, Geoff explains how our early relational experiences shape the ways we pursue intimacy, handle anxiety, and experience God's

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01:01:10

Understanding Joy and Pain with KJ Ramsey

Three Percent ·

2026/06/08

What if joy isn't waiting on the other side of your pain — but is actually woven through the middle of it?In this episode, Jamie and Blake sit down with KJ Ramsey — trauma-informed licensed professional counselor, author, and self-described "increasingly feral mystic utterly devoted to the joy of being alive." KJ's newest book, The Place Between Our Pains: A Memoir of What Joy Can Survive, grew out of a personal dare: to discover that joy is more trustworthy than trauma. What

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00:56:12

The Lie Your Nervous System Believes with Conner...

Three Percent ·

2026/06/01

What if the reason you can't lose weight, recover from workouts, or stay consistent with your health has nothing to do with discipline — and everything to do with what's unresolved in your story?In this episode, Jamie and Blake sit down with their friend Conner Custodio — a holistic athletic coach who integrates faith, neuroscience, psychology, nutrition, and performance to help athletes regulate their nervous systems and get to the root of what's holding them back. Conner opens up about

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00:33:36

AI & Mental Health Part 3: Why Am I Always Anxious?

Three Percent ·

2026/05/25

Can AI help you understand yourself better? Absolutely. But can it replace real human connection?In this episode, Jamie and Blake continue the AI & Mental Health series by exploring both the benefits and limitations of using AI for emotional support. They acknowledge the real value AI can offer—helping people name emotions, identify patterns, and even feel safe enough to begin opening up. But they also draw an important line: self-awareness alone isn’t healing. Together, they unpack why anxiety,

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00:54:05

How To Be Less Triggered with Dr. Kelly Flanagan

Three Percent ·

2026/05/18

Why do the people we love most have the ability to trigger us the fastest?In this conversation, Dr. Kelly Flanagan joins Jamie and Blake to explore what really happens when we move from connection into protection. Drawing from his new book, The Road Less Triggered, Kelly explains how our nervous systems react to perceived threats, why our hearts close in moments of conflict, and how we can learn to stay present instead of becoming defensive. Together, they unpack why anger is often a doorway into

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00:38:28

Inside Your 3%: Where Vulnerability and Safety Meet

Three Percent ·

2026/05/11

What actually makes someone feel safe?In this episode, Jamie and Blake slow down to explore one of the questions they’ve been asked most recently: what does “safety” actually mean—and how does it connect to the core idea behind Three Percent?Through personal stories, recovery experiences, parenting examples, and reflections on friendship, they unpack why vulnerability feels so difficult for most people. Not because something is wrong with us, but because many of us learned early on that honesty,

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