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Casual Mondays Podcast

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by Kevin Donahue

5.0(1 reviews)

7 episodes

Updated Daily

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Podcast Overview

Welcome to Casual Mondays, the retirement podcast for those who’ve closed the office planner and opened the door to tomorrow. Whether you're planning for retirement or already made the transition, join us for conversations about what happens after you step away from the 9-to-5: from day one plans to shaping a second act that’s as fulfilling as it is flexible. Expect expert advice, inspiring stories, and actionable tips for designing a life that’s rich in experiences, purpose, and joy. Trade your desk for a deck chair. This is the retirement podcast for living your best life - every single day.

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12/9/2025

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Recent Episodes

April 27, 2026

Your Job in Retirement? You are the CEO of Your Own Wellness

You spent 30 years crushing quarterly targets. Revenue goals. Project deadlines. Performance reviews. You hit your numbers.And then you retired. Suddenly, all that strategic thinking, all that discipline, all that relentless focus... has no target. Until now.This episode reframes wellness as your primary "job" in retirement—not as an obsession, but as a strategy.Because here's the uncomfortable truth: you can have $5 million in the bank, but if you lose your health at 68, that money just funds medical bills instead of adventures. Your health determines the quality of every other retirement decision. Time to treat it that way. What You'll LearnHealth as Enabler vs. Health as Obsession The critical distinction between optimizing for maximum health span (obsession) and optimizing for maximum life quality (enabler). Why your goal isn't being the fittest 55-year-old at the gym—it's being fit enough to hike Machu Picchu at 68 and play on the floor with grandkids at 72.The Four Departments of Your Health "Job" A strategic framework for managing wellness like you managed your career: Preventive Care (early detection), Movement & Fitness (maintaining capability), Nutrition (fueling properly), and Mental Health (cognitive and emotional wellbeing).Becoming Your Own Healthcare CEO How to actively manage your healthcare like a business: owning your medical records, interviewing doctors, understanding medications, and coordinating your healthcare team. You're not a passive recipient—you're the CEO.The Quarterly Health Review System A structured approach to tracking and improving your health metrics: reviewing data, celebrating wins, identifying challenges, making adjustments, and setting one measurable goal per quarter. Exactly what you did in your corporate career—except now you're the company.Evidence-Based Minimums for Fitness and Nutrition The specific, research-backed prescriptions from Mayo Clinic and Harvard: 150 minutes cardio, 2-3 strength sessions, balance training, and the 80/20 nutrition rule that gives room for pizza Friday.Join the ConversationWebsite: <a href="http://www.casualmondayspodcast.com/">www.casualmondayspodcast.com</a> Instagram: @casualmondayspodcast YouTube: Casual Mondays Podcast Casual Mondays Club: <a href="https://www.casualmondayspodcast.com/newsletter/">https://www.casualmondayspodcast.com/newsletter/</a> Stress-Test Your Retirement Plan with the Retirement Success Graph AppPowerful. Secure. Free.Stress test your retirement plan against 100+ years of market data with the Retirement Success Graph app. See hundreds of possible futures for your portfolio. Test different scenarios—what if you spend more? Travel more? Live to 100?<a href="https://www.retirementsuccessapp.com/">Click to Download </a> Essential ResourcesHealth Tracking Tools:<ul><li>MyFitnessPal - Nutrition and calorie tracking (<a href="https://www.myfitnesspal.com/">myfitnesspal.com</a>)</li><li>Cronometer - Detailed micronutrient tracking (<a href="https://cronometer.com/">cronometer.com</a>)</li><li>Apple Health / Google Fit - Activity and sleep tracking</li><li>Strong app - Strength training tracking (iOS/Android)</li><li>Strava - Running, cycling, hiking tracking (<a href="https://www.strava.com/">strava.com</a>)</li></ul>Finding Healthcare Providers:<ul><li>Zocdoc - Find and book doctors (<a href="https://www.zocdoc.com/">zocdoc.com</a>)</li><li>Psychology Today - Find therapists (<a href="https://www.psychologytoday.com/us/therapists">psychologytoday.com/us/therapists</a>)</li><li>Vitals - Doctor reviews and ratings (<a href="https://www.vitals.com/">vitals.com</a>)</li></ul>Fitness Resources:<ul><li>SilverSneakers - Fitness program for Medicare beneficiaries</li><li>National Institute on Aging Exercise Guide (<a href="https://www.nia.nih.gov/health/exercise-physical-activity">nia.nih.gov/health/exercise-physical-activity</a>)</li><li>YouTube: "Fitness Blender" (home workouts), "Yoga With Adriene" (accessible yoga), "HASfit" (senior fitness)</li></ul>Nutrition Resources:<ul><li>USDA MyPlate for Older Adults (<a href="https://www.myplate.gov/life-stages/older-adults">myplate.gov/life-stages/older-adults</a>)</li><li>Harvard Healthy Eating Plate (<a href="https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/">hsph.harvard.edu/nutritionsource/healthy-eating-plate</a>)</li></ul>Mental Health Resources:<ul><li>SAMHSA National Helpline - Free, confidential, 24/7: 1-800-662-4357</li><li>BetterHelp / Talkspace - Online therapy platforms</li><li>7 Cups - Free emotional support and counseling (<a href="https://www.7cups.com/">7cups.com</a>)</li></ul>Books Recommended:<ul><li>Younger Next Year by Chris Crowley & Henry S. Lodge, MD</li><li>Outlive: The Science and Art of Longevity by Peter Attia, MD</li><li>The Blue Zones by Dan Buettner</li><li>Why We Sleep by Matthew Walker, PhD</li></ul> Research & Academic ResourcesPreventive Care:<ul><li>Centers for Disease Control - Prevention Guidelines for Adults 50+ Preventive care highest-ROI healthcare investment; early detection improves outcomes <a href="https://www.cdc.gov/aging/">cdc.gov/aging/</a></li></ul>Exercise and Aging:<ul><li>Mayo Clinic - Healthy Aging Research 150 min/week moderate cardio OR 75 min/week vigorous; 2-3 strength sessions non-negotiable <a href="https://www.mayoclinic.org/healthy-lifestyle/healthy-aging">mayoclinic.org/healthy-lifestyle/healthy-aging</a></li><li>Harvard Medical School - Exercise and Cognitive Health Cardiovascular exercise protects cognitive function; strength training slows muscle mass decline <a href="https://www.health.harvard.edu/">health.harvard.edu</a></li></ul>Nutrition:<ul><li>National Institute on Aging - Nutrition Guidelines Protein needs increase after age 50 (1-1.2g per kg body weight) <a href="https://www.nia.nih.gov/">nia.nih.gov</a></li><li>Harvard School of Public Health - Nutrition Research Healthy fats support brain health; added sugar drives inflammation <a href="https://www.hsph.harvard.edu/nutritionsource/">hsph.harvard.edu/nutritionsource</a></li></ul>Mental Health:<ul><li>National Institute of Mental Health - Retirement and Mental Health Retirement commonly triggers depression, anxiety, and identity crisis <a href="https://www.nimh.nih.gov/">nimh.nih.gov</a></li><li>University of California San Francisco - Cognitive Health and Aging Lifelong learning, social engagement, exercise protect cognition <a href="https://www.ucsf.edu/">ucsf.edu</a></li></ul>Medication Management:<ul><li>American Geriatrics Society - Polypharmacy Research Polypharmacy major risk factor for adverse drug events; annual medication review essential <a href="https://www.americangeriatrics.org/">americangeriatrics.org</a></li></ul>Patient Engagement:<ul><li>Mayo Clinic - Patient Engagement Research Informed, active patients have better outcomes than passive patients <a href="https://www.mayoclinic.org/">mayoclinic.org</a></li></ul>Cardiovascular Health:<ul><li>American Heart Association - Retirement Welln...</li></ul>

April 13, 2026

The Social Network Reboot - Building Real Community After Your Career

Your work friends are fading. Your social calendar feels empty. And asking someone to grab coffee at 53 feels like middle school all over again. This episode tackles the isolation epidemic that nobody warns you about in early retirement—and provides actionable frameworks for building authentic community when the built-in social structure of your career disappears. Because here's the truth: your work friendships were proximity-based, not choice-based. Now you have the opportunity to build something better. But it requires vulnerability, consistency, and a strategy. What You'll LearnWhy Work Friendships Fade (And Why That's Okay) The uncomfortable truth that most retirement advice skips over: your work friends were sustained by shared context, not necessarily by shared values. When the office disappears, so does the relationship scaffolding—and that's transition, not betrayal.The Three-Tier Friendship Model A framework for understanding the structure of relationships you actually need: Acquaintance Network (20-30 people), Social Friends (5-10 people), and Deep Friends (2-4 people). Spoiler: You don't need 30 best friends. You need the right mix.Making Friends as an Adult (Vulnerability Required) How to build Tier 2 and Tier 3 friendships when you're no longer forced into proximity with people. Yes, it feels awkward. Yes, you'll get rejected. That's the price of admission.Quality vs. Quantity in Retirement Relationships The Harvard Study of Adult Development is clear: 2-3 deep connections matter infinitely more than 30 casual acquaintances. Here's how to redefine social success.The Five Community Circles Framework Where to actually find your people: Purpose-Driven Groups, Learning & Growth Groups, Activity-Based Groups, Faith or Philosophical Communities, and Neighborhood Connections. Join three. Show up consistently. Build from there.Key Insight: Stop asking, 'Where can I find friends?' Start asking, 'Where can I contribute something meaningful?' When you show up with an agenda, people can feel it. When you show up authentically interested in the activity, the mission, the learning, friendships emerge naturally as a byproduct. CHAPTERS: 0:23 Introduction 2:34 Why Work Friendships Fade 7:08 The Three-Tier Friendship Model 12:32 Show Notes & Casual Mondays Club 13:36 Quality vs. Quantity in Retirement Relationships 17:58 The Five Community Circles Framework 21:49 The 75% Rule & Consistency Strategy 24:19 Your Four-Step Action Plan 27:01 Next Episode: Health as Your New CareerJoin the Conversation Website: <a href="http://www.casualmondayspodcast.com/">www.casualmondayspodcast.com</a> Instagram: @casualmondayspodcast YouTube: Casual Mondays Podcast Casual Mondays Club: <a href="https://www.casualmondayspodcast.com/newsletter/">https://www.casualmondayspodcast.com/newsletter/ </a> Stress-Test Your Retirement Plan with the Retirement Success Graph App Powerful. Secure. Free.Stress test your retirement plan against 100+ years of market data with the Retirement Success Graph app. See hundreds of possible futures for your portfolio. Test different scenarios—what if you spend more? Travel more? Live to 100?<a href="https://www.retirementsuccessapp.com/">Click to Download </a> Primary Research Citations Friendship and Longevity: Harvard Study of Adult Development - 80+ year longitudinal study on happiness <a href="https://www.adultdevelopmentstudy.org/">adultdevelopmentstudy.org</a> Social Connection in Retirement: Stanford Center on Longevity - Weak-tie relationships reduce isolation; hosting increases community integration <a href="https://longevity.stanford.edu/">longevity.stanford.edu</a> University of Michigan Health and Retirement Study - Research on social engagement in retirement <a href="https://hrs.isr.umich.edu/">hrs.isr.umich.edu</a> Community Building: National Alliance for Caregiving - Social integration takes 6-8 months of consistent effort <a href="https://www.caregiving.org/">caregiving.org</a> Corporation for National and Community Service - Volunteers report significantly lower isolation rates <a href="https://www.nationalservice.gov/">nationalservice.gov</a> Isolation and Loneliness: AARP Foundation - Activity-based groups most common pathway to retirement friendships <a href="https://www.aarp.org/aarp-foundation/">aarp.org/aarp-foundation/</a> Journal of Gerontology - Consistency beats volume; 75% attendance threshold for friendship formation <a href="https://academic.oup.com/psychsocgerontology">academic.oup.com/psychsocgerontology</a> GREAT BIG DISCLAIMER The Casual Mondays Podcast is presented only for entertainment and/or educational purposes. Moreover, no listener/user should assume that any such discussion serves as the receipt of, or a substitute for, personalized advice from a registered investment professional. We do not make any representations or warranties as to the accuracy, timeliness, suitability, completeness, or relevance of any information presented on the podcast, this website, or other affiliated properties. Any third-party content or links are provided solely for convenience. Neither Kevin Donahue nor the Casual Mondays Podcast is a registered investment advisory firm, a law firm, or a tax advisory service, and neither is representing any spoken, written, or transmitted content as financial planning, tax, legal, or investment advice. All users are strongly advised to consult qualified professionals regarding any financial planning, tax, legal, or investment decisions.

March 24, 2026

Resolution Reset - Abandoning Your Failed Plans and Making This Year Count

You crushed every Q4 target for 30 years. Hit your numbers. Delivered projects. Earned promotions. But your personal resolutions? Failed by February. Again.Here's the thing: the framework that made you successful at work doesn't work in retirement. And until you understand why, you're going to keep disappointing yourself every January. This episode introduces the Values-First Resolution Framework and the Three-Resolution Maximum—a system designed specifically for life after career. In This Episode<ul><li>Why corporate goal-setting fails in retirement (and the four things you lost when you left)</li><li>The Values-First Resolution Framework: four questions that transform surface-level goals into sustainable identity shifts</li><li>The Three-Resolution Maximum: why research shows people with more than three resolutions have single-digit success rates</li><li>The only three categories that matter: Physical Anchor, Connection Commitment, and Growth Goal</li><li>The Quarterly Reset System: four checkpoints per year that turn static goals into living commitments</li><li>One Start, One Stop, One Continue: a low-pressure framework that keeps life fresh without overwhelming your decision-fatigued brain</li></ul>Key Insight: Your resolutions aren't sacred. They're hypotheses about what will make your life better. If the hypothesis is wrong, change it. Join the ConversationWebsite: <a href="http://www.casualmondayspodcast.com/">www.casualmondayspodcast.com</a> Instagram: @casualmondayspodcast YouTube: Casual Mondays Podcast Casual Mondays Club: <a href="https://www.casualmondayspodcast.com/newsletter/">https://www.casualmondayspodcast.com/newsletter/</a>Stress-Test Your Retirement Plan with the Retirement Success Graph AppPowerful. Secure. Free.Stress test your retirement plan against 100+ years of market data with the Retirement Success Graph app. See hundreds of possible futures for your portfolio. Test different scenarios—what if you spend more? Travel more? Live to 100?<a href="https://www.retirementsuccessapp.com/">Click to Download</a> Primary Research Citations<ol><li>University of Scranton – Resolution success rate research (8% achievement, 80% abandoned by February)</li><li>Stanford Center on Longevity – Goal-setting in post-career life; intrinsic vs. extrinsic motivation research</li><li>University of Rochester – Self-determination theory; intrinsic motivation completion rates</li><li>Journal of Clinical Psychology – Resolution maintenance study; three-or-fewer success rates above 40%</li><li>Harvard Study of Adult Development – 85+ year longitudinal study on happiness; relationships matter more than anything</li><li>American Psychological Association – Intrinsic motivation in aging; retirement transition research</li><li>Harvard Business School – Adaptive goal-setting; reassessment and adjustment benefits</li><li>MIT AgeLab – Decision fatigue in older adults; cognitive overload from excessive commitments</li><li>University of Pennsylvania – Habit formation research; 66-day habit formation timeline</li></ol>Additional Resources<ul><li>Book: Retire Retirement by Tamara Erickson (Harvard Business Review)</li><li>Study: "Positive Retirement" Journal of Vocational Behavior, 2023</li><li>AARP Foundation – Research on goal-setting in later life</li></ul> Episode LinksCasual Mondays Podcast: <a href="https://www.casualmondayspodcast.com/">casualmondayspodcast.com</a> Retirement Success App: <a href="https://www.retirementsuccessapp.com/">retirementsuccessapp.com</a>Your AssignmentBefore your next milestone (birthday, New Year, anniversary, Monday), answer the four values-first questions:<ol><li>What do I want to be true about me one year from now?</li><li>Why does this really matter to me?</li><li>What's the smallest sustainable version?</li><li>What am I willing to stop doing to make room?</li></ol>Then write your three resolutions: Physical Anchor, Connection Commitment, Growth Goal.Put your first Quarterly Reset on the calendar for March 1st.Because retirement isn't about waiting for the perfect moment to start. It's about making any moment count. GREAT BIG DISCLAIMERThe Casual Mondays Podcast is presented only for entertainment and/or educational purposes. Moreover, no listener/user should assume that any such discussion serves as the receipt of, or a substitute for, personalized advice from a registered investment professional. We do not make any representations or warranties as to the accuracy, timeliness, suitability, completeness, or relevance of any information presented on the podcast, this website, or other affiliated properties. Any third-party content or links are provided solely for convenience. Neither Kevin Donahue nor the Casual Mondays Podcast is a registered investment advisory firm, a law firm, or a tax advisory service, and neither is representing any spoken, written, or transmitted content as financial planning, tax, legal, or investment advice. All users are strongly advised to consult qualified professionals regarding any financial planning, tax, legal, or investment decisions.

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What is Casual Mondays Podcast?: Welcome to Casual Mondays, the retirement podcast for those who’ve closed the office planner and opened the door to tomorrow. Whether you're planning for retirement or already made the transition, join us for conversations about what happens after you step away from the 9-to-5: from day one plans to shaping a second act that’s as fulfilling as it is flexible.

Expect expert advice, inspiring stories, and actionable tips for designing a life that’s rich in experiences, purpose, and joy. Trade your desk for a deck chair. This is the retirement podcast for living your best life - every single day.
How often does this podcast release new episodes?: This podcast updates daily.
Where can I listen to this podcast?: This podcast is available on 4 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
Does this podcast accept guests?: No, this podcast does not typically feature guests.

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