excellence, actually

How to Be Excellent, Actually Jun 26, 2025

On the inaugural episode of our rebranded podcast "excellence, actually," Steve Magness, Brad Stulberg, and Clay Skipper discuss the rebrand of the show (previously FAREWELL), define what they mean by excellence, and show how it's available to all of us—starting with three counter-intuitive but significant mindset shifts that will help you in the pursuits that matter to you most, and that make you into the person you want to be. Not to be confused with the performative nonsense that is peddled online by grifters and influencers, these are the evidence-based systems that work for the best in the world, the tools that make them (and will make you) excellent, actually.

Transcript: https://docs.google.com/document/d/1TVnQlUGqeqG8FOrMbFgJWXRvyQt9fpKmGZFhOKjdPZk/edit?usp=sharing

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How to Take Better Breaks: Mastering Rest & Recovery Jun 19, 2025

We all know we need to take breaks to allow ourselves to rest and recover, both physically and cognitively. But it can be especially hard to do when we feel like we need to keep pushing. So today, we're tackling that problem: What would it look like to design our days around sustainable rhythms rather than maximum output—and how do we do this while still meeting real-world demands? We talk about how to deal with the anxiety and guilty that can come with taking a break (and feeling behind); give you effective strategies to take both micro/daily breaks and macro/seasonal breaks; and talk about ways to think about building rest and recovery into a long-term path to sustainable success.

**ANNOUNCEMENT**: Next week, the podcast will be relaunched as "Excellence, Actually." Subscribe now so that the show still shows up in your feed. If you search for the show, make sure you search "Excellence, Actually."

Link to read an unedited transcript: https://docs.google.com/document/d/1IhnkVxNQuL8u_cDf3VVT_KEVQlaiAl5z9yqI3sw4qZ8/edit?usp=sharing

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How to Know When to Grit vs. When to Quit Jun 12, 2025

How do you know when to persevere through a rough patch—and when to give up entirely? And if you do decide to push through, what are the most effective tools to bolster your resilience and get you through to the other side? That's what we're breaking down on today's episode. We'll help you recognize when to continue striving despite setbacks and when it's wiser to avoid the sunk cost fallacy, stop, and pivot. Plus: we'll get into what we get wrong about quitting in today's world more generally. Then, we'll walk you through tips and strategies to build your grit: when to zoom in vs. zoom out, how take the next play mentality, and where you can employ frameworks like "strategic laziness" or H-A-L-T.

Link to an unedited transcript: https://docs.google.com/document/d/1TD8pyDn4rYq9I6-PyxlmJpkeOgGTtaUZVA7BUP-sJEI/edit?usp=sharing

If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.

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9 Important Life Lessons We've Learned from Exercise Jun 05, 2025

Exercise isn't just a way to better yourself physically. In fact, through our years of running, competing, and working out, we've found some of exercise's greatest gifts to be the lessons it teaches us about ourselves and about life. Here we are sharing nine of our favorites that you'll find useful whether you exercise or not: how to stay patient, how to relax when things get hard, how to create some space between you and your thoughts, how to take the long view, how to be curious, how to stay out of the way when things are going well, and more.

Unedited transcript: https://docs.google.com/document/d/1DJZGaakGcLkHxt_laQBHEuyCkjGTlo1npCbhIlYEe7g/edit?usp=sharing

If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.

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120 - A 66-Year-Old Powerlifter with 71 World Records on the Secrets to Long-Term Success (with David Ricks) May 29, 2025

David Ricks first competed in a powerlifting competition in 1981, when he was 21 years old. At 66, he is still competing. Along the way, he's won 13 world championships, 32 national championships, and 71 world records. You might say he knows a thing or two about mastery, excellence, and sustaining both over a long period of time. Today, he shares his training routines, the importance of setting reasonable goals, and how he balances life, work, and lifting. Ricks emphasizes the necessity of listening to one's body, maintaining a healthy attachment to the sport, and adhering to disciplined yet flexible plans.

Link to an unedited transcript: https://docs.google.com/document/d/1lKSppNA2f74MKzHtgfRujsE6oxy0arjQ2ULE0SnoBIQ/edit?usp=sharing

If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.

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119 - How to Turn Your Inner Critic Into a Coach May 22, 2025

By some estimates, the voice in your head can spew up to 4000 words per minute, making it all the more important that we learn how to live with it. This can be especially hard when it's loud and critical, which (maybe you've noticed) it has a tendency to be at some of the most inopportune times: right before an important event. Today we discuss strategies for turning your inner critic into an inner coach before, during, and after a key performance. We discuss the neuroscience behind self-talk, its impact on your overall health and well-being, practices to reframe negative thoughts and to productively deal with failure, and the effect of the internet and cultural environment on our inner voices.

Books cited during this episode: "Chatter" by Ethan Kross

If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.

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118 - How to Build Discipline May 15, 2025

Why are some people disciplined and others aren’t? It’s not because of an innate character trait, but because disciplined people have simply trained the skill of being disciplined. Today we break down how to do that by discussing how motivation and inspiration can (and often do) get in the way of discipline, the power of routines and constraints, strategies to embrace the discomfort of just getting started, the difference between positive and negative freedom, and the role that identity plays in discipline. Plus: dealing with the dread that comes from that one item on your to-do list that you can't ever get around to—and how to finally get around to doing it!

Unedited transcript: https://docs.google.com/document/d/1qkMtWyUf5j3lSQiQ2baOyUPXfUyQGIg8oSSda_tVFas/edit?usp=sharing

If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.

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117 - The Masculinity Crisis, and Why It Matters for All of Us (Part 2) May 08, 2025

This is the second of two episodes we're devoting to the topic of masculinity. Last week, in part one, we spoke with Richard Reeves about how changing ideas of what it means to be a man have left many men feeling adrift. Today, Brad, Steve, and Clay discuss that episode, reflect on some clips from a few other voices who've thought deeply about this issue, and open a conversation about potential solutions or ways forward. They talk about why the masculinity crisis is really a crisis of meaning, mattering, and mastery; highlight problems with the concept of the "alpha" male, particularly as its portrayed online; discuss pathways to meaningful socialization and personal growth; and propose expanding opportunities for genuine human connections as essential to counteracting the destabilizing effects of screens and the internet. Together, we can chart a better path forward for us all.

Check out "The Crisis of Masculinity, and Why It Matters For All of Us (Part 1)" here: https://podcasts.apple.com/us/podcast/116-the-masculinity-crisis-and-why-it-matters-for-all/id1505257676?i=1000705663607

If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.

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116 - The Masculinity Crisis, and Why It Matters for All of Us (Part 1) May 01, 2025

Over the next two weeks, we're going to be exploring the topic of masculinity—more specifically, how changing ideas of what it means to be a man have left many men feeling adrift, and what a path to a more positive masculinity might look like, particularly amid a backdrop of hyper-productivity, optimization, and toxic influences like Andrew Tate. Today's show features an interview with Richard Reeves, author of "Of Boys and Men: Why the Modern Male Is Struggling, Why It Matters, and What to Do About It," who is one of culture's leading thinkers on these issues. Together, we explore one of our time's most pressing questions: How do we make better men without hindering societal progress and gender equality?

If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.

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115 - Mailbag: Daily Health Checklist, Rut vs. Burnout, & Taking Good Breaks Apr 24, 2025

You've got questions, we've got answers. Today, we dive into listener emails and voicemails to answer some of your questions.

1) Can you give me a minimalist daily health checklist?

2) How do I tell the difference between a rut and burnout?

3) What do "good" breaks actually look like?

4) How do I stay committed to long-term goals when short-term stuff always gets in the way?

If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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114 - Choke, Recover, Repeat: Mastering the Art of Resilience Apr 17, 2025

In the world of sport and performance, a lot is made of executing under pressure. "Don't choke," we often say. However, what is perhaps more impressive (not to mention realistic) is being able to bounce back from choking. (In some ways, this is what Rory McIlroy displayed in his Masters victory this past weekend, winning in a one-hole playoff after a couple of big misses—and, to be fair, many more great makes—on the back nine.) Resilience isn't about never crumbling under pressure, but about building yourself back up before falling into a complete spiral or meltdown. So today we offer strategies to help rebound from mistakes, discuss the physiological and psychological dynamics of choking, highlight stress inoculation practices for performance training, share "reset and refocus" rituals, and explain ways to reframe success internally.

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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113 - Playing the Long Game in a Quick-Fix World Apr 10, 2025

As we often say, people have a tendency to drastically overestimate what they can do in a day and drastically underestimate what they can do in a year, particularly these days when so much of our world is oriented towards instant gratification. So today we're talking about the art of sustainable success and how to play the long game. We discuss how to overcome the difficulties of setting (and sticking to) big goals, strategies for staying disciplined and trusting your plan, ideas about how to build in short-term checkpoints, and ways you can hone the ability to zoom in on day-to-day progress while maintaining a longer perspective.

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112 - Building True Confidence: The Practical Path from Bravado to Belief Apr 03, 2025

Today we're breaking down confidence. We discuss what it is (earned self-belief) and what it isn't (bravado, arrogance, positive thinking, or the absence of doubt and insecurity); how to build and maintain it; the cons (and some surprising pros!) of delusional confidence; how to keep from tipping over into complacency or arrogance; and practical steps to get your mojo back after a slump.

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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111 - How to Better Manage Stress Mar 27, 2025

Today, we talk about how to navigate life and athletic performance amidst stress. We discuss the impact of mental and emotional stress on physical performance, and share personal anecdotes and scientific insights on the interplay between cognitive stress and physical endurance, including effects on the immune system and cortisol levels. We've also got some practical advice on adjusting training intensity, work tasks, and daily routines during high-stress periods, and break down how to set realistic expectations about what you can do, prioritize what's important, and best apply stress management tools.

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110 - Bracketology: Who is the World's Top Performer? Mar 20, 2025

March Madness is back! In honor of its return, we put together a special edition FAREWELL bracket with sixteen of the world's best performers, across sports and entertainment. Following a random seeding, we broke down each matchup until we had our lone champion. So give it a listen and find out who took home the title of World's Top Performer. And then please let us know what we got right, and what we got very, very wrong. Email us at clay.growtheq@gmail.com or leave us a voicemail at (646) 893-9503.

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109 - How (and Why) to Spend Some Time Alone in Your Head Mar 13, 2025

"All of humanity's problems stem from man's inability to sit quietly in a room alone." The French philosopher Blaise Pascal said this in 1654. A study published in 2014 found this to be true: many subjects chose to administer an electric shock to themselves rather than sit alone with their thoughts. It's a universal difficulty being with the discomfort that sometimes bubbles up out of our own brains, be it boredom or anxiety. But it's often on the other side of this difficulty that we find our most creative breakthroughs. Plus, achieving excellence in any craft requires an ability to negotiate with the negative voice in your head. So today, we go deep on strategies for mastering the art of solitude, detailing our own struggles with it and the tools we use when we feel the urge to short-circuit mental discomfort by reaching for a distraction.

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Now offering up to $5 for ideas, questions, or guests that make it onto the show. Email Clay at the clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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108 - Musk, Chalamet, and Real vs. Fake Greatness (with Cal Newport) Mar 06, 2025

A couple of recent events—Elon Musk parading onstage with a chainsaw at the Conservative Political Action Conference and bragging about DOGE's 120-hour work weeks, and Timothée Chalamet saying he wanted to be one of "the greats" in an acceptance speech at the SAG Awards—ignited a conversation on the Growth Equation text thread about what role work should play in our lives. In a society that sometimes overly valorizes busyness or performative productivity, and also sometimes overly critiques the type of obsessive work that excellence demands (lauding "balance" instead), what does the actual hard work of greatness look like? For help, Brad and Clay tapped in Cal Newport, friend of FAREWELL and host of the podcast Deep Questions with Cal Newport, who writes and thinks (deeply, as you might've guessed) about productivity, work, and how they intersect with a meaningful life.

"Elon Musk Is the World's Richest Man. Why Is He Sleeping on an Office Floor?" (The New York Times)

https://www.nytimes.com/2025/02/27/opinion/elon-musk-billionaire.html

Join The Growth Equation Academy today. 40% off for a limited time!

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Now offering up to $5 for ideas, questions, or guests that make it onto the show. Email Clay at the address above or leave a voicemail at (646) 893-9503

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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107 - Wise Words: 16 of Our Favorite Quotes to Live By Feb 27, 2025

Today we're sharing our all-time favorite quotes we've collected over the years. These are words about everything from performance to spirituality to decency that we keep coming back to when we need inspiration, a thought-provoking prompt, or a tidy bit of wisdom. Message us at clay.growtheq@gmail.com with a few you liked from today's episode, or some favorites of your own.

Join The Growth Equation Academy today. 40% off for a limited time!

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Now offering up to $5 for ideas, questions, or guests that make it onto the show. Email Clay at the address above or leave a voicemail at (646) 893-9503

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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106 - Mastering Mental Performance with Sports Psychologist Alex Auerbach Feb 20, 2025

From years of experience working with NBA players, CEOs, para jumpers, and Olympians, performance psychologist Alex Auerbach has learned about the most effective strategies for giving some of the world's most elite performers a mental edge. Today, he walks us through how to use those tools in our own life: how to manage pressure, performance anxiety, and impostor syndrome; how to think through setting goals (including the difference between outcome, performance, and process goals—and which you should focus on); how to master the art of self-regulated learning through deliberate practice; and how to stay present and focused despite not being at full capacity.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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105 - Building Resilience and Finding Resonance: How to Embrace Life's Chaos Feb 13, 2025

Two topics for you today. On the back of the Super Bowl, Brad shares a message of resilience inspired by Eagles' quarterback Jalen Hurts. Then, a discussion, inspired in part by Hartmut Rosa's book "The Uncontrollability of the World," about the role of technology in helping us achieve peak performance and live a meaningful life. How can we use devices in such a way that they aid our objective performance without becoming so obsessed with control that we lose touch with our subjective experience? How do we know when the tools we're using are helping, and when they're hurting, the pursuit of our goals?

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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104 - How to Win the Inside Game, and Move from Surviving to Thriving (with Steve Magness) Feb 06, 2025

When we think of "choking," we usually think of a field goal kicker missing a clutch kick, or someone freezing up during an important speech. In those moments, the mind is overcome with fear, doubt, and anxiety, and the body, sensing danger, shuts down, overriding ability and preparation. In his newest book Win the Inside Game, Steve Magness makes the case that many of the aspects of modern living make us feel similarly threatened and frozen. It can underlie why we feel burnt out at work, stuck in a creative rut, or unfulfilled in our relationships. On today's show, he discusses his newest book, providing a deeper understanding of how we got here and sharing his three-step framework for moving from surviving to thriving: figuring out who you are, why you do what you do, and how to belong.

Buy the book: https://www.stevemagness.com/win-the-inside-game/

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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103 - Steve's 5 Essential Rules for Training Physical Fitness Jan 30, 2025

On today's episode, Steve breaks down his five foundational rules for building a training practice that he's used to coach world-class athletes to success. These five core principles provide a useful template for athletes of all experience levels, whether you're hoping to train in running, sport, or beyond (including outside the realm of physical exercise). We cover how to think about building a foundation, maintaining a broad base while sharpening specific skills, individualizing and customizing, and more.

Pre-order Steve's new book "Win the Inside Game" (out next week!) and receive free bonus content, including Steve's 99-page coaching bible:

https://www.stevemagness.com/win-the-inside-game/

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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102 - The Art of Attention: Breaking Free from Digital Distraction Jan 23, 2025

Last week we heard the ways in which our fractured attention was keeping us from connecting and negatively impacting our society. So this week we're turning to some solutions by discussing ways to improve our attentional health in an increasingly distracting digital world. We struggle with this as much as anyone else, so we're going through the strategies, practices, and tips we've found most helpful in helping us reclaim our attention back from our devices.

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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101 - From Solitude to Social Fitness: Rethinking Connection in the 21st Century (with Derek Thompson) Jan 16, 2025

Americans are spending more time alone than we have in a long, long time. That wouldn't be such a big deal if we weren't also reporting feelings of increased anxiety and unhappiness. This is why journalist Derek Thompson, in his recent cover story for The Atlantic, titled "The Anti-Social Century" (link below), writes, “Self-imposed solitude might just be the most important social fact of the 21st century in America." Today, Brad and Clay talk to Derek about how we got here, the consequences it's having on our society and culture, and why we might need to think about taking "social fitness" as seriously as we take physical fitness. We discuss the difference between loneliness (which isn't such a bad thing) and aloneness (which is), the role that technology and dopamine plays in all of this, how to think about the purpose of solitude in your life, and how we can improve America's social fitness, individually and collectively. Plus: Derek is one of the most prolific people we know and we spend some time at the end breaking down the habits, routines, and philosophies that help him get it all done.

"The Anti-Social Century" by Derek Thompson (The Atlantic)

https://www.theatlantic.com/magazine/archive/2025/02/american-loneliness-personality-politics/681091/

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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100 - Badwater 135 Finisher on Lessons from "The World's Toughest Foot Race" (with Kelaine Conochan) Jan 09, 2025

Badwater 135 is a 135-mile race across Death Valley, where temperatures reach 125 degrees, runners cover an elevation gain of more than 20,000 feet, and where one of the primary injury concerns is organ failure. Today's guest, Kelaine Conochan, has completed it twice. Her most recent Badwater finish came this past July with Clay acting as one of the four members of her crew. She has also completed three 100-milers, nine 50-milers, and more than 20 marathons, with multiple Boston-qualifying finishes. Today, she talks about her training for Badwater—which included running 100+ mile weeks and heat training that require hour-long sits in a 160-degree sauna—as well as what her experience with endurance and performance has taught her about relinquishing control, vulnerability, problem-solving, and learning how to navigate extreme difficulty.

"Badwater ultramarathon: What I lost and found during 135 miles of the world's most impossible run" by Kelaine Conochan (ESPN):

https://www.espn.com/espn/story/_/id/32691727/badwater-ultramarathon-lost-found-135-miles-world-most-impossible-run

Join The Growth Equation Academy today. 40% off for a limited time!

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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099 - 25 Lessons (in 25 Minutes) for 2025 Jan 02, 2025

Happy New Year! To celebrate, we've put together a special edition of The Coach Up, looking and highlighting 25 of our favorite learnings from a year of FAREWELL. Plus: five questions to ask yourself to get closer to where you want to be in 2025.

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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098 - Farewell, 2024: The Year's Best Tools, Lessons, Performances, & Books Dec 26, 2024

We use the last episode of the 2024 calendar to reflect on the year, discussing the tools or mental frameworks we found most useful, the biggest lessons learned, our favorite performances, and the most impactful books we read. Thanks for helping to give us a great year! If you like the podcast, please consider giving us the gift of recommending to a friend (or three!).

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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097 - Healing Internet Brain Rot: Tips for a Healthier Information Diet Dec 19, 2024

Oxford's 2024 word of the year is "brain rot" (which appears, to us at least, to be two words). What does it mean? "The deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content)." It is a common symptom of living in an age where so much of our consumption takes place in the frenzied, distracted, and noisy digital world. So today, in an effort to carry healthier consumption habits into the new year, we discuss ways to take in information without losing your mental health.

00:00 Welcome and Weekend Recap

03:14 The Brain Rot Phenomenon

05:08 Defining Brain Rot and Its Impact

06:51 The Struggle with Internet Consumption

11:52 Personal Experiences with Brain Rot

17:14 Solutions to Combat Brain Rot

21:17 The Dangers of Snacking and Social Media

21:26 Creating a Healthy Routine

22:25 Connecting Feelings with Actions

23:41 Embracing Boredom for Creativity

24:56 Engaging in Real-World Activities

25:59 The Benefits of Reading Books

29:20 Balancing News Consumption

33:28 Designing Your Environment for Success

37:49 The Socioeconomic Impact on Information Diet

41:04 Training Resilience Against Distractions

43:56 Micro Challenges for the New Year

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096 - "Go See God" Workouts and How to Stop Procrastinating Dec 12, 2024

On today's episode, we discuss the role of intense workouts ("Going to see God" as Steve calls it): the physical and psychological benefits and how you should use them. Then we answer a listener voicemail about the surprising science of beating procrastination: why you might be framing the problem wrong in your head (hint: it's not about being lazy or having bad time management), tips for getting started when you really feel like you can't, and when it's actually okay to keep pushing things off.

"Procrastinate Much? Manage Your Emotions (Not Your Time)" by Adam Grant

https://www.nytimes.com/2020/03/13/smarter-living/tips-to-stop-procrastinating.html

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095 - Strategies for Overcoming Bad Days Dec 05, 2024

We all have bad days, when we can't get motivated, perform in the way we were hoping to, or adhere to the schedule we had planned. Contrary to popular belief, these are not roadblocks on the path to excellence. In fact, figuring out how to show up on days when you don't feel your best — and not allowing a bad day to spiral and become a bad week — is one of the keys to being a true pro. Today, we talk through physiological and psychological strategies for doing just that.

01:13 Understanding Bad Days

01:58 Strategies to Overcome Bad Days

04:19 Importance of a Short Memory

06:19 Tactical Approaches for Athletes

12:23 Applying Strategies Beyond Sports

16:21 The Myth of Perfect Routines

18:31 Flexibility in High Performance

22:35 Consistency Over Perfection

25:10 The Importance of Just Doing It

25:53 Training for Different Levels of Effort

27:31 Writing Tips and Tricks

28:54 The Sit-Stand-Lay Method for Focus

29:36 Mindset Shifts and Expectations

41:40 Strategies for Moving Forward

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094 - Hard Conversations & Gratitude That (Actually) Works Nov 28, 2024

The holiday season brings with it many traditions, two of which we're covering in today's episode: Navigating contentious conversations or disagreements with family members and incessant reminders to practice gratitude. Both of those can be difficult, so today we talk through strategies for knowing when to engage in disagreement and when to walk away, the surprising phrase that might help change someone's mind, and ways to practice and think about gratitude that are actually useful. Plus: a quick rundown on our favorite and least favorite Thanksgiving dishes.

00:00 Introduction and Thanksgiving Greetings

00:43 Voicemail Question: Handling Family Disagreements

03:13 Strategies for Civil Conversations

23:42 The Role of Gratitude in Our Lives

38:22 Thanksgiving Dishes: Best and Worst

42:10 Closing Remarks and Holiday Wishes

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093 - How We Can ACTUALLY Make America Healthy Again Nov 21, 2024

In conjunction with this week's Growth Equation newsletter, we're diving deep into the deteriorating state of public health in America. As the wellness industry continues to boom, our country's collective health continues to decline. Something is wrong. Today, we try to diagnose how we got here and where we might go next. Topics discussed include how to combat misinformation; why health grifting has gotten so bad; the increasingly problematic ways in which "studies" and "research" are used; what's wrong with cold tubs, supplement stacks, and demonizing single ingredients; what personal and societal level behaviors might help to improve the situation individually and collectively; lessons we can learn from Europe; common myths and mistakes about health and fitness; how to deepen physical literacy and overall health in our education system; and more.

00:00 Introduction and Episode Overview

00:37 The Health Crisis in America

01:40 Misguided Health Movements

03:00 Systemic Issues and Public Health

08:42 Social Determinants of Health

18:25 Practical Health Solutions

26:11 Navigating Health Information

28:56 The Cold Plunge Craze: A Case Study

30:09 The Flaws in Cold Plunge Research

30:59 The Influence of Social Media and Influencers

31:42 The Kernel of Truth in Health Trends

41:18 The Role of Physical Education in Health

48:32 Policy and Health: The Bigger Picture

51:01 Practical Health Advice and Conclusion

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092 - How to Get Off the Achievement Treadmill Nov 18, 2024

Today's episode draws on conversations with an Olympic gold medalist, an ultrarunner, and a Buddhist author to discuss a potential way to think about achievement that might help you focus on the process rather than the outcome—particularly if you're someone who is forever chasing the next thing.

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091 - Keep Calm and Practice On: Buddhist Lessons on Performance (with Stephen Batchelor) Nov 14, 2024

Two skills that will be helpful to anyone trying to master a craft or achieve excellence (or, frankly, make it through life): the capacity to be with difficulty, and an ability to show up consistently even when nothing is on the line. Luckily, today's guest has more than fifty years of practice with both. Stephen Batchelor is a Buddhist thinker, teacher, and author, who has written numerous books on how Buddhist wisdom can be applied in everyday life. Today, he discusses his path to Buddhism—including more than a decade of intensive study—and offers wisdom on how to best cultivate a nonreactive mind, why a focus on practice (rather than results) can free you up to "realize your own excellence," and the important difference between radical acceptance and resignation.

To learn more about Stephen Batchelor, visit his website here: https://stephenbatchelor.org/

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090 - Use the Pareto Principle (80/20 Rule) to Simplify Your Life Nov 11, 2024

On this episode of The Coach Up, you'll learn how the Pareto Principle can be used to help you get clarity on what's most essential in your life — from work to exercise to diet to relationships — in order to keep you feeling and performing your best. This will be particularly helpful if you're feeling stuck in your life or struggling to make a change or get started on a new habit or practice, or if you're feeling overwhelmed, like you have too much to do and need to figure out how to pare back.

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089 - Marathon 101 with Steve Magness: Insights & Strategy Nov 07, 2024

Today, Clay asks Steve to answer all of your most pressing marathon questions: what to know before signing up; what he thinks the Boston Marathon should do about qualifying standards, how to think about setting a reasonable and achievable goal; breaking down the physiological and psychological importance of building an aerobic base; how to think about building out a plan; how to incorporate speed work; how to find your marathon pace; what novices can learn and use from an elite runner's training block; a simplified way to think about threshold and tempo workouts; how to think about skipping or cutting short workouts. All that and more to get you ready to run 26.2 miles, whether it's your first time or your fiftieth.

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088 - Flow: The 8 Factors of Optimal Experience Nov 04, 2024

In his 1990 book Flow: The Psychology of Optimal Experience, psychologist Mihaly Csikszentmihalyi laid out the ideas that would give birth to the idea of the "flow state." In the years since, the flow state has long been sought after by all manner of people—athletes, artists, performers—who are hoping to increase their productivity and happiness by losing themselves in an activity or getting "in the zone." Today, you'll learn the eight factors that Csikszentmihalyi found most reliably led to optimal experiences and how you can better organize the activities in your life such that you might lose yourself in flow.

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087 - Training Tips for the Aging Athlete Oct 31, 2024

We are, each of us, getting older every moment. (Scary, we know!) So how should we think about adjusting our training as we age, particularly if we're still hoping to perform at a high level? That's the question we address today. Steve, Clay, and Brad talk about how to constructively use life's constraints, how to think about approaching progressive overload as one gets older, and why the wisdom that comes with experience—including a better understanding of one's fatigue—can help offset physical decline.

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086 - The Coach Up: Should You Do "All-Out' Workouts? Oct 28, 2024

Steve Magness is back on The Coach Up to discuss the nuances of doing "intense" or "all-out" workouts. Since the explosion of High Intensity Interval Training, there has been much discussion about how to use maximally difficult efforts in training plans. But a lot of that discussion misunderstands the complexities of fatigue and how it's best deployed as a stimulus. Steve explains how to know if you're working too hard, what the risks are, and how to think about stressing your body in such a way that it goes into "grow and adapt" mode not "protect" mode.

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085 - Quitting: When to Give Up (and When to Push On) Oct 23, 2024

Knowing when to quit, and when to push on, is as much an art as a science. Where is the line between normal fatigue or difficulty, and harmful discomfort? It's a question we all have to navigate in many different endeavors: work, creative pursuits, relationships, long-term projects, physical goals, and more. Quit too soon and you'll constantly fall short of your biggest ambitions—but sometimes hanging on can do as much as harm as good. Today, inspired by a recent story from The New Yorker (link below), the guys discuss how to understand one's tendencies towards quitting or persisting, reframe the mindset around quitting to avoid negative self-identity, highlight the importance of small, manageable steps in growth, and explain the concept of being 'good enough.'

"Should You Just Give Up?" by Joshua Rothman (The New Yorker)

https://www.newyorker.com/culture/open-questions/should-you-just-give-up

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084 - The Coach Up: How to "Practice Your ABC's" Oct 21, 2024

On this week's Coach Up, a lesson from the book "Everyday Zen" by Charlotte Joko Beck about expanding the upper reaches of your comfort zone.

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083 - The Science, Art, & Mystery of Hot Streaks Oct 17, 2024

After a brief discussion of Ruth Chepng'etich's world-record marathon from this past weekend, Brad and Steve get into the science of the "hot streak" phenomenon in sports, creative pursuits, and even business. Why do hot streaks occur? Are they even real? And if so, what can we do to increase the likelihood of getting "hot" in our own life and work?

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082 - Thinking Beyond the Brain: Exploring the "Extended Mind" (Part 2) Oct 14, 2024

This is the second episode of a two-part Coach Up where we're diving into the work of science writer Annie Murphy Paul and her book "The Extended Mind," which explores the ways in which our bodies and our environments impact our thinking. Last week, we explored how the movement of our bodies impacts our thinking. Today, we're talking about the ways we can use the physical spaces in which we live and work to enhance our thinking, productivity, and creativity. You'll learn how to use the everyday environment around you to replenish your attention, to make cognitively demanding tasks easier through "home court advantage," and to solve abstract problems through the use of physical objects.

"The Extended Mind" by Annie Murphy Paul

https://anniemurphypaul.com/books/the-extended-mind/

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081 - Picking Goals, Pushing Through Plateaus, and Navigating Post-Race Blues Oct 10, 2024

Today, Steve, Brad, and Clay discuss three stages of tackling a big, ambitious challenge: (1) How do you find the right goal for you? (Particularly if you're someone who is finding it difficult to get motivated.) (2) How do you push through plateaus—and get used to the monotony of the grind after an initial burst of progress? (3) How to handle the come down that often follows in the wake of working towards something big (whether you hit your goal or not)?

If you'd like to donate to the United Way Hurricane Helen Relief Fund:

https://givebutter.com/nnU5fa

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080 - Thinking Beyond the Brain: Exploring the "Extended Mind" (Part 1) Oct 07, 2024

Over the next two weeks of Coach Up's, we'll be diving into the work of science writer Annie Murphy Paul and her book "The Extended Mind," which explores the ways in which our bodies and our environments impact our thinking. (This is the book we are currently reading in The Growth Equation Academy's book club. If you'd like to learn more about The Academy, click the link below.) Today, we're going to learn about "embodied cognition:" how our bodies impact our thoughts. More specifically, you'll learn how bodily sensations and physical movement can help you manage emotions, enhance creativity, and problem-solve.

"The Extended Mind" by Annie Murphy Paul

https://anniemurphypaul.com/books/the-extended-mind/

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079 - Supplements 101: A Sports Dietician Goes Deep (with Meredith Parmley) Oct 03, 2024

In the performance world, there are a lot of supplements, a lot of questions about supplements, a lack of great data on supplements, and a lot of people trying to sell you supplements. Which can make for a rather confusing combo. So today, Clay talks with board-certified sports dietician Meredith Parmley to try to answer some big questions: Who actually should be taking supplements? Which ones work? Which are overhyped? What are some questions to ask before starting supplements? How should they fit into a larger fueling and nutrition strategy? They cover everything from creatine to magnesium to beet juice to protein powder.

Meredith's IG, if you want to follow, learn more, or reach out:

https://www.instagram.com/meredithdarcienutrition/

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078 - The Coach Up: Don't Be a Day Trader Sep 30, 2024

A quick story about the 2021-2022 Golden State Warriors, a conversation with then General Manager Bob Myers, and how to apply some wisdom from finance to any of your ambitious, long-term pursuits.

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077 - Peak Performance: 10 Rules for Sustainable Excellence Sep 26, 2024

Drawing on a recent talk that Brad gave to his hometown Detroit Tigers of the MLB, the guys discuss 10 of the core principles that have come out of years of studying and working with elite performers on how to achieve peak performance and sustain excellence over time.

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076 - The 3 P's: A Simple Tool to Be More Optimistic Sep 23, 2024

The stories we tell ourselves about what happens to us are powerful. Today, drawing on the work of psychologist Dr. Martin Seligman, we discuss a simple reframing tool that will allow you to interpret the events of your life in a way that leads to more optimism and less negativity.

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075 - Mastering the Mind: Layne Norton on Pain, Motivation, and Success Sep 19, 2024

Layne Norton, a successful powerlifter, coach, nutritionist, and respected performance expert, joins Brad and Clay to talk about his evidenced-based approach to health and fitness. He talks about what he's learned about motivation, resilience, spotting misinformation, mental toughness, pain science, and managing discomfort as an athlete, coach, and student, with five national powerlifting titles and degrees in biochemistry and nutritional science. It'll change the way you think about pain, and help you maintain disciple in pursuit of your long-term goals.

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074 - The 85% Rule and the Art of Hard Effort Sep 16, 2024

Getting the most out of yourself isn't about simply going all out. Performing your best requires an ability to give maximum effort while still staying relaxed and not tensing up. This is where the "85% Rule" can come in handy. Use it the next time you need to give it your all.

Steve's original thread on the 85% rule:

https://x.com/stevemagness/status/1813955100676915235

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073 - Sleep Science: What Actually Matters Sep 12, 2024

Not that long ago, it was considered a badge of honor to "hustle" or "grind" off of only four or five hours of sleep a night. Thankfully, we've come to a better understanding of the importance and value of a good night's sleep—maybe too much so, however. Sleep has become the latest obsession among the optimization set, with an entire cottage industry of supplements, gadgets, and trackers meant to help us get some high-quality shuteye. But this fixation is providing as much anxiety as rest. Today, Steve and Clay break down the myths, realities, and science of good sleep. Plus: they react to a clip from an upcoming Netflix documentary about New York Jets' quarterback Aaron Rodgers.

Aaron Rodgers clip: https://x.com/netflix/status/1833188677767286939

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072 - Navigating Our Inner Selves: A Lesson from George Saunders Sep 09, 2024

On today's episode of The Coach Up, Clay revisits a conversation he had with the award-winning author George Saunders, about navigating the different parts and versions of our identities that show up at various moments in our days and lives—and how we can create the conditions that allow our best selves to be most reliably present.

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071 - Debunking Masculinity Myths & Redefining Modern Manhood Sep 05, 2024

In recent years, the idea of masculinity has undergone a cultural and societal shift. Though the evolution was much needed and long overdue, it has left many men uncertain of where to turn for positive models and definitions of masculinity. Some have turned to fitness and performance personalities or gym bros who celebrate physical suffering, bio-hacking, and even a return to more primitive or primal ways of living—approaches that don't seem to allow for a more evolved, nuanced understanding of what it means to be a man. On today's episode, Brad, Steve, and Clay discuss how we got here and where they think we should go. They discuss the psychological factors that have left men feeling emasculated, why the conventional alpha male paradigm is wrong, the difference in physical performance and physical suffering, and how fitness culture—and particularly lifting weights—plays into ideas about masculinity.

For previous discussions on masculinity, check out these two previous episodes in which Brad and Steve talk to Richard Reeves, author of the book "Of Boys and Men."

https://podcasts.apple.com/us/podcast/167-men-and-masculinity-part-1/id1505257676?i=1000609957049

https://podcasts.apple.com/us/podcast/168-men-and-masculinity-part-2/id1505257676?i=1000610671022

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070 - "Don't Shoot Yourself with The Second Arrow" Sep 02, 2024

"Pain is inevitable; suffering is optional." You've probably heard that one. It's not the most useful phrase. There are a lot of really difficult or tragic situations where your pain is going to be accompanied by some suffering. However, the intellectual idea behind that phrase is sound: we can, in moments of more lower-case p pain, pile on all sorts of mental anguish and worry to an already painful situation. Where possible, you want to try to avoid compounding that necessary pain with unnecessary suffering. Today, we've got a tool—"The Second Arrow of Suffering"—that will help you do that, and explain how to use it in a way that's a bit more nuanced than simply saying, "Don't suffer."

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069 - What Dying Can Teach Us About Living (with Dr. BJ Miller) Aug 29, 2024

We're all going to die. (Gulp.) We know this—and we all share it—but death remains taboo, as do so many of its accompanying experiences: grief, suffering, vulnerability, and loss of mental and physical faculty. But by ignoring death, we not only deny ourselves the opportunity to have a good death; we also deny ourselves the chance at a better life! Because, as you’ll hear from today's guest, a palliative care doctor named BJ Miller, those who are close to death have a lot to teach us about what matters in life.

Join The Growth Equation Academy today. 40% off for a limited time!

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068 - A Mindset Shift to Make Your Life Easier Aug 26, 2024

The psychologist and philosopher Erich Fromm argued that there are two fundamental orientations we can bring to the world: a having orientation and a being orientation. The difference between the two—which Brad lays out today, and in his most recent book, Master of Change—is the difference between getting stuck in your identity, and being durable, flexible, and versatile over the course of one's life. Plus, Brad gives a quick primer on how to define your core values.

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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067 - How to Stay Motivated for the Long Haul Aug 22, 2024

When times get difficult, people often turn to sport and fitness to help. It's a way to build confidence and mental strength, and an outlet for frustration. But if that's why you get into athletics, what happens when you get your life back on track? Can you still have the same drive? That's the opening question of today's episode, but it leads into a broader discussion about how to navigate changes in motivation and goals over the course of our lives. Plus: Brad discusses his first powerlifting competition, and Steve goes into coach mode to discuss different tools to help "flip the switch" during key competitive moments.

Join The Growth Equation Academy today. 40% off for a limited time!

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066 - The Coach Up: 5 Rules for a Better Routine Aug 19, 2024

There's plenty of information out there about the "best" routine for your morning, your night, and every time in between. Of course, as we always say, there is no "best" anything. What works for one person may not work for another. That being said, there are some general guidelines that can help you think through how to build the daily routines that are most effective for you. Here, Brad shares his philosophy on routines, how to know when to throw yours away, and what he's learned over the years about routines and rituals, including his five best tips for creating your own.

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065 - The (Underrated) Mental & Physical Benefits of Walking Aug 15, 2024

We all know walking is good for us—but just how good is it, exactly? Today we go deep on running's more leisurely and oftentimes less celebrated (dare we say underrated?) cousin. What are the aerobic benefits of walking? If you're a regular runner, is there a case for why you should mix in more walking? Why is everyone so obsessed with 10,000 daily steps as a metric, and should you be? What is the connection between walking and creativity? What does the latest research say about why so many people report solving problems or getting unstuck when they go on walks? So, put on your headphones, go for a walk, and give it a listen.

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064 - The Coach Up: How to Exercise in the Heat Aug 12, 2024

If you’re someone who lives in a place with seasons (or decided to travel somewhere especially warm) you might be slogging through heat and humidity during your workouts these days—particularly if you’re training for a fall marathon. Lucky for you, Steve Magness deals with this problem nearly year round since he lives in Houston. So today he offers his best tips for adjusting your workouts and surviving the heat when it really gets cooking.

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063 - A World-Class Violinist's Tips for Peak Performance (with Hilary Hahn) Aug 08, 2024

Hilary Hahn first picked up a violin when she was 3, and made her major orchestral debut at 12. Now in her forties, she has spent four decades playing, and more than thirty of those years playing with some of the best orchestras in the world. Over that time, she has gathered some—actually, A LOT of—wisdom about what goes into an elite performance. Though her experience is in music, her tips are accessible and useful for all levels of performers across all disciplines: how to stack your training so that you peak at the right moment; what to do when your brain betrays you in the middle of a performance; how to work with the performance you're having rather than struggling to make it fit some prior expectation; how to motivate yourself positively rather than with negative threats; how to trust the wisdom that's stored in your body; and on and on. It's an absolute masterclass in how to perform at your best.

Join The Growth Equation Academy today. 40% off for a limited time!

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062 - How Elite Performers Turn Anxiety Into Fuel Aug 05, 2024

Studies have shown that elite performers—like those we're watching in the Olympics right now—experience the exact same feelings of nervousness and anxiety that we all feel before an important event. But they're experts at turning that anxiety into fuel using a specific psychological tool. Today, Brad breaks down what that tool is and how it can help you next time you have pre-performance jitters.

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061 - The Difference Between Greatness and Fake Greatness Aug 01, 2024

Nike recently released an ad for the Olympics whose message is that you have to be a "bad person"—in the ad's telling, a competitor who lacks empathy, compassion, and respect—to be a winner. So Brad, Steve, and Clay debate: Is this true? Is it possible to be a ruthless competitor and still be a good person? What separates true greatness from pseudo-greatness? And what do we get wrong, culturally and societally, when it comes to winning in sport?

"Am I a Bad Person?" (Nike):

https://www.youtube.com/watch?v=pwLergHG81c

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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060 - The Coach Up: A Tool to Help with Prioritization Jul 29, 2024

When it comes to being productive, there’s nothing more important that prioritization. You don't just want to get things done; you want to get the right things done. Unfortunately, when life (and our to do list) gets overwhelming, we can resort to just getting through what’s loudest and latest, which means we ignore our important, long-term projects to tend to what’s urgent. That can keep us from getting to the tasks that actually move the needle. Today, we talk through an organizational tool called the Eisenhower Matrix that’ll help you give proper weight to each task on your to-do list and allow you to do more of what matters.

To see what an Eisenhower Matrix looks like, click here:

https://slab.com/blog/eisenhower-matrix/

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If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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059 - Olympics Preview: Inside the Olympian's Mindset Jul 25, 2024

The Olympics kick off tomorrow, so the guys share the events they're most excited for, and discuss the mindsets that the world’s top performers use to gain a mental edge. You’ll get Steve’s breakdown of what to watch for in this year’s most compelling track races, what we expect to see from Simone Biles, thoughts on how the USA’s men’s basketball team will stack up against the international competition, and insights into the elite type of confidence it takes to win on sports’ biggest stage.

Join The Growth Equation Academy today. 40% off for a limited time!

https://the-growtheq-academy.mn.co/

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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058 - The Coach Up: Use the 4 P's to Respond Not React Jul 22, 2024

"Respond, not react." It's easy to say and extremely difficult to do, especially in the heat of the moment. Luckily, Brad has an actionable, four-step plan that will help you respond thoughtfully rather than react emotionally next time you find yourself in a stressful situation. Plus: how you can use affect labeling, self-distancing, and physical exercise to help put the 4 P's into practice.

If you want to practice the 4 P's in a like-minded community of other people eager to learn about all things performance, join The Growth Equation Academy today. 40% off for a limited time!

https://the-growtheq-academy.mn.co/

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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057 - BIG NEWS: Introducing The Growth Equation Academy Jul 18, 2024

This week, we discuss Brad's recent article in The New York Times, and announce some exciting news: On Monday, we launched "The Growth Equation Academy for Human Performance." The Academy is something we created after readers and listeners continue to ask for a place to go deeper on performance and well-being. We couldn't find a program out there that we liked, so we created our own, filled with courses, masterclasses, guides, and an interactive community of other like-minded people interested in performing their best on the things they care about most. For a limited time, we're giving you 40% off. You can access the discount by clicking the link below. If you enjoy the podcast, then we're confident you'll enjoy The Academy, where you can find much, much more on all of what we discuss on this show.

Join The Growth Equation Academy today for 40% off!

https://the-growtheq-academy.mn.co/

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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056 - The Coach Up: RPE (What It Is & How to Use It) Jul 15, 2024

We live in a data-heavy age, rife with smart watches and fitness trackers. But objective metrics have their limits (such as heat, fatigue, stress, technical difficulties, or when you forget your watch/tracker). In these cases, RPE can be a helpful metric to use, because it's based on feel. Today, Brad explains what it is, how to use it, and how it can be applied outside of physical exercise to life more generally.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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055 - Do You Need Meaningful Work to Have a Good Life? Jul 11, 2024

In a 2021 Pew Research survey, only 17% of Americans mentioned their work as a source of meaning. But a 2023 poll, also from Pew Research, said 71% of Americans thought that having a job they enjoy was an important element of a fulfilling life. This creates a big disconnect. If we believe meaningful work is important to a good life, but we're struggling to find meaningful work, where does that leave us? Brad and Clay discuss the role work should play in life, what makes something "meaningful," whether or not it's important to find meaning in your work, and how to find it outside of your job.

"America's Crisis of Meaningless Work" by Molly Lipson (Business Insider):

https://www.businessinsider.com/american-employees-disengaged-work-meaningless-fake-email-jobs-2024-6

"What Makes for a Fulfilling Life" by Kim Parker and Rachel Minkin (Pew Research):

https://www.pewresearch.org/social-trends/2023/09/14/what-makes-for-a-fulfilling-life/#:~:text=When%20asked%20what%20it%20takes,to%20live%20a%20fulfilling%20life.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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054 - The Coach Up: A Short but Effective On-the-Go Workout Jul 08, 2024

There are many reasons why your workout routine might get disrupted. Maybe you're traveling, maybe something comes up and you have less time than expected, or maybe you just can't get yourself to drive to the gym. In these moments, it's better to try to do something rather than nothing (if you can). So next time you're in a pinch, try the workout from today's Coach Up. It's something you can do in a tight window, it's customizable to all fitness levels, and the only gear it requires is your body and a deck of cards.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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053 - Everything You Need to Know About the "Second Wind" Jul 04, 2024

You're probably familiar with the phenomenon of the "second wind." You're doing something difficult, going all out, giving max effort, and just when you feel like you've hit your wall—BOOM—you get an unexpected surge of energy to push you to the finish line. It's great when it happens, which begs the question: why does it happen? And how can we make it more likely to occur again? Today, the guys break down the physiology and psychology behind the phenomenon, what we still don't know about it, and how we can increase our chances of catching it. (Hat tip to Mike, who emailed in a question about the second wind!) Plus: a George Orwell quote sparks a debate about the importance of ego and egolessness when it comes to excellence and performance.

George Orwell Quote: https://x.com/oldbooksguy/status/1805650757502583096

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052 - The Coach Up: How to (Deep) Read More Books Jul 01, 2024

Reading is a skill that we may not spend a lot of time trying to improve. But in an age of constant noise and distraction, being able to focus and go deep on a good book isn't just one of life's great pleasures, it's also a way to improve your attentional fitness (not to mention a great way to learn). On a year when he's not writing his own book, Brad can read 50 to 100 books. He shares his tips for starting (or restarting) and maintaining a deep reading practice: his note-taking process, why he always keeps a pad nearby (but no devices), and his one rule for quitting books.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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051 - Does Being a Good Person Make You a Worse Competitor? Jun 27, 2024

Steve, Brad, and Clay discuss a question posed by the writer and runner Sabrina Little in a recent article (link below) from Aeon titled "Performance-Enhancing Vices:" How do the personality traits that make for better competitors impact moral character? Is it possible that things like envy, selfishness, and pride—traits we'd likely label as "vices"—make us more competitive? Does good character hurt our performance? Using contemporary examples and drawing on their own experiences coaching, competing, and working with elite athletes, the guys explore the relationship between athletic performance and moral character. When does selfishness help and when does it hurt? Do you have to singularly obsessed to be great? How should we think about balancing life with ambitious goals?

"Performance-Enhancing Vices" by Sabrina Little (Aeon):

https://aeon.co/essays/does-it-take-a-bad-person-to-be-a-good-athlete

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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050 - The Coach Up: The Visual Tool to Win Hard Workouts (or Days) Jun 24, 2024

We all have hard workouts and hard days. Often, what makes them hard is there's a problem we need to solve. On today's episode, we're going into the FAREWELL archives to pull one of the great problem-solving tools from ultrarunner Courtney Dauwalter's killer toolbox. As you might imagine, many problems creep up when you're running 100+ miles, and Courtney has one visual tool that's proven particularly effecting at helping her win races. Plus: her favorite mantras, and the trick to unlock confidence and self-belief.

Full Episode:

Spotify -- https://open.spotify.com/episode/5RG8qJFrtmX9pbibmuQzHi?si=667003bf0d5144f7

Apple -- https://podcasts.apple.com/us/podcast/001-inside-the-joyful-mind-of-elite-ultrarunner/id1505257676?i=1000640521579

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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049 - Diet, Exercise, and Performance Dos and Don'ts with Adam Bornstein Jun 20, 2024

Adam Bornstein is a fitness and nutrition expert who has worked with LeBron James and Arnold Schwarzenegger and who came to the world of wellness after breaking his back (twice!) at a young age. It was the 1990's and doctors told him he'd have to change his athletic lifestyle—except for one, who put him through exercises that involved strengthened his core and focused on on functional, load-bearing movement. The (ultimately effective) regimen was unusual at the time but is now considered foundational to most physical fitness routines. It gave Adam an early lesson in the power and strength of the human body—and the shortcomings of fitness and wellness "experts." Which is why he's an ideal source to help us wade through all the misinformation of today's health and wellness world. He discusses why he thinks the health industry is getting worse, the critical mindset shift that will help you change your behavior, a better and more sustainable way to eat, what he's learned from Arnold and LeBron, and a better way to think about goal-setting and to-do lists.

Adam Bornstein's book, "You Can't Screw This Up: Why Eating Takeout, Enjoying Dessert, and Taking the Stress out of Dieting Leads to Weight Loss That Lasts":

https://www.harpercollins.com/products/you-cant-screw-this-up-adam-bornstein?variant=41096256552994

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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048 - The Coach Up: JJ Redick on the Confidence of an NBA Sharpshooter Jun 17, 2024

Over the course of his basketball career, JJ Redick carved out a reputation as one of the game's best shooters. (Not to mention one of its smartest minds, which is why he's currently an analyst for the NBA Finals, and rumored to be a leading candidate for the next L.A. Lakers head coaching position.) To be that kind of shooter, you need an unflappable confidence. In 2020, Clay spoked with JJ about how he earned that confidence, and how he maintained it even during sustained shooting slumps. It's a masterclass in self-belief, and it's a technique you don't have to be in the NBA to be able to use.

Original Interview:

https://podcasts.apple.com/us/podcast/nba-sharpshooter-j-j-redick-on-keeping-your-confidence/id1462693827?i=1000463893768

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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047 - How to think About Longevity and End-of-Life Health Jun 13, 2024

In recent years, there has been a growing obsession with longevity and life extension: people interested in improving the quality of their health at the end of their lives (or extending their life altogether). Steve, Brad, and Clay use a recent story from The New Yorker—"No Time to Die" by Dhruv Khullar (link below)—to break down the quest to live longer. How worried should we be about longevity? How is it benefiting our societal health? How is it harming it? And, most importantly, how much should the quality of our end-of-life health concern us as we make choice about our health today?

"No Time to Die" by Dhruv Khullar (The New Yorker)

https://www.newyorker.com/magazine/2024/04/22/how-to-die-in-good-health

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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046 - The Coach Up: How (and Why) To Do A Digital Sabbath Jun 10, 2024

Every week, Brad Stulberg spends either Saturday or Sunday practicing a Digital Sabbath: he goes the day offline and without any of his devices (phone, computer, tablet). It's not because he's anti-technology, but because he wanted to make sure he still had access to many of the aspects of life that tech use can hamper: presence, creativity, silence, and emotional regulation, to name a few. On today's episode, he discusses the benefits he's experienced, how it works (hint: flip phone), and how anyone interested in spending more time away from their devices (even if it's just for an hour or two) can develop a digital sabbath that works for them.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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045 - The Reason You Can’t Ever Get Through Your To-Do List (with Oliver Burkeman) Jun 06, 2024

There’s a promise built into all the productivity and time management advice out there: that it’s possible, with the most efficient technique, to finally conquer that feeling that you have too much to do and not enough time to do it. But that’s a false hope, says today’s guest Oliver Burkeman, author of Four Thousand Weeks, which is about why time management strategies so often fail. “You cannot optimize your way to peace of mind in a world where supply of things that are incoming is effectively infinite,” he says. Today, Burkeman presents an approach that willingly accepts our limits and finite capacity. Doing so won’t just improve our productivity, he says—it will make our life more meaningful, fix our adversarial relationship to time, and help us, in his words, start *from* sanity, instead of trying to strive towards it through productivity hacks.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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044 - The Coach Up: Beginner's Mind and the Power of Pessimism Jun 03, 2024

Rebecca Rusch is an athlete whose feats of endurance have included two self-supported, 350-mile bike rides on the Iditarod Trail and led a magazine to once dub her the "Queen of Pain." On today's episode of The Coach Up, Clay pulls from a conversation he had with her a few years ago where she shares her surprising approach to mastering her craft. You'll learn about the Zen concept of "Beginner's Mind," the power of pessimism, and the perils of over preparing.

Full interview here: https://podcasts.apple.com/us/podcast/the-queen-of-pain-and-ultra-endurance-athlete/id1462693827?i=1000465927851

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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043 - Lessons from a 10-Day Silent Meditation Retreat May 30, 2024

Clay discusses his recent experience at a 10-day silent retreat, and the guys use it as a chance to go deep on the relationship between meditation and performance—including how Brad and Steve have changed their thoughts since first writing about the connection in their 2017 book, Peak Performance.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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042 - The Coach Up: Master These Soft Skills to Become a Great Leader May 27, 2024

To be a coach, you have to have a level of expertise in your field. To be a truly *great* coach, though, you have to have so much more than technical knowledge. You need a deep repertoire of soft skills that allow you to get the best out of your athletes. On today's episode of The Coach Up, Steve Magness, who has spent his entire life coaching or being coached, explains the attributes shared by great leaders and culture-builders. Of course, these are skills useful to anyone who works with people, whether a "coach" or not, which means they're abilities we'd all be wise to cultivate. Plus: what matters most when it comes to youth coaching.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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041 - How Algorithms are Changing Our Identity & Culture (with Kyle Chayka) May 23, 2024

Increasingly, algorithms are affecting the culture we consume (the news we read, the music we hear, the restaurants where we dine) and the culture that gets made (physical spaces are designed to be Instagrammable; art that can’t be marketed online may not be created). But, as you’ll hear Kyle Chayka, author of Filterworld: How Algorithms Flattened Culture, explain today, the algorithms are also deeply influencing our identity. Instead of “exploring the weirdness of our own taste,” we just consume whatever is served to keep us most engaged and stimulated. In the same way that you need stress to experience growth, we need the friction of exploration to discern our preferences and develop a sense of self. Without that friction, how do we know who we are, or what we like? These are the important questions at the heart of the conversation today.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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040 - The Coach Up: Allostasis vs. Homeostasis, and the Science of Handling Change May 20, 2024

Whether we like it or not, change is inevitable. In his book Master of Change, Brad cites research that the average human will undergo 36 major life changes in their time alive. Which means it's vital that we have the right tools to navigate disruption. Today, Brad explains how our understanding of and reliance on the concept of "homeostasis" has contributed to our inflexibility, and how a newer concept—allostasis—allows for a more adaptable version of stability.

Want to learn more tools for handling life's many changes? Grab a copy of Brad's book, Master of Change: How to Excel When Everything is Changing—Including You.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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039 - Roundtable: Intuitive Eating, Using Fear as Motivation, and Internet Culture May 16, 2024

This week's roundtable is a hodgepodge of good stuff. Brad and Steve share their thoughts on (and criticisms of) last week's interview with Evelyn Tribole on intuitive eating. The crew reacts to a clip of the actor Jesse Eisenberg talking about how he learned to use his fear and anxiety as motivation. And there's a discussion of the recent Apple iPad ad, and how to best protect our humanity from the ever advancing grasp of technology. (All of the referenced material is linked below.)

Intuitive Eating episode: https://podcasts.apple.com/us/podcast/037-a-saner-way-to-eat-with-evelyn-tribole/id1505257676?i=1000655032745

Jesse Eisenberg interview: https://www.youtube.com/watch?v=CO-6iqCum1w

Apple iPad ad: https://www.youtube.com/watch?v=ntjkwIXWtrc

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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038 - The Coach Up: The Two Types of Attention May 13, 2024

We live in an age where attentional well-being is more important than ever. In our increasingly noisy world, there are an infinite number of things vying for our attention—which means it's more important than ever to have some control over how we direct it. In order to be able to do that, we have to have a deeper understanding of how attention works. Today, Clay, with the help of Oliver Burkeman's book, Four Thousand Weeks, breaks it down, explaining why we're so easily distracted and how we can train to deepen our concentration.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

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Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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037 - A Saner Way to Eat (with Evelyn Tribole) May 09, 2024

Our diet has one of the biggest influences on how we feel and how we perform. But, particularly in the U.S., eating has become rather complicated, given that we have unbelievably easy access to ultra-processed foods and toxic, misleading fad diets (and all the disinformation that comes with them). So on today's episode, Clay talks to Evelyn Tribole, a dietician and one of the co-founders of Intuitive Eating, a framework for eating that is much more a mind-body practice than it is a diet. At its core, it is a system based on using awareness to get in touch with your body's intuition—what it finds nourishing, what it doesn't—after years of it being drowned out by the noise of diet culture. It's something we could all use help with, whether you subscribe to Intuitive Eating principles or not.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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036 - The Coach Up: Steve's Best Strategies for Handling Pressure May 06, 2024

Over many years of evolution, we've been wired to have very trigger happy alarm systems. Unfortunately, those alarms tend go off most loudly right before a big performance, creating a cascade of nerves that can derail our ability to run a race, deliver a presentation, or nail the interview. Today, Steve offers some of the best strategies he’s used (and coaches his athletes to use) for turning down the alarm and marshaling the energy of your nerves to work for—not against—you.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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035 - Tools to Move More, Eat Better, & Boost Productivity May 02, 2024

Today's roundtable is all about building a more robust and more effective toolbox for handling the challenges life throws at you. After years of studying and writing about performance, Steve, Brad, and Clay highlight the practical tools that they have found most helpful when it comes to exercise & working out, productivity & work, diet & nutrition, and managing anxiety & mental health.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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034 - The Coach Up: Why "Live Your Best Life Now" is Bad Advice Apr 29, 2024

On the fifth episode of FAREWELL, Kate Bowler joined the show to talk about the ways in which the cult of wellness is failing us—namely, by making unrealistic promises about how limitless we are. We revisit that idea on today’s Coach Up, as Kate shares some thoughts on why the mandate to constantly live your “best life now” is particularly harmful, and why it’s okay to accept that, many days, we’re probably not feeling our best or making it through all (if any) of the things on our to-do list.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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033 - How to Change Your Behavior and Make Better Decisions (with Katy Milkman) Apr 25, 2024

We humans have a tendency to get in our own way. When it comes to starting new habits, changing our behavior, or making big decisions, we create all kinds of complications for ourselves. Fortunately, we’ve got Katy Milkman, a Wharton professor and expert on the science human behavior. Today, she gives strategies for beating our impulsivity (which she calls the “granddaddy” of obstacles to behavior change), making hard decisions, and why sometimes the best solution involves subtraction not addition.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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032 - The Coach Up: Use this Pyramid to Organize Your Life Apr 22, 2024

Brad has been a performance coach for some time now, working with executives, physicians, founder, attorneys. Today, we're going to get a little insight into what that work looks like. Brad shares one of the strategies he uses with his clients to help them organize and more effectively mange their lives, and achieve their goals: his three-tiered coaching pyramid.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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031 - Let's Make Work — and Technology — Less Insane (with Cal Newport) Apr 18, 2024

For the last couple decades, Cal Newport has been thinking about how to do quality work productively, effectively, and sustainably. His latest book Slow Productivity, a New York Times bestseller, presents a refreshingly sane idea: that we might be able to do more work and not be completely burnt out or exhausted doing it. Today, Clay and Brad sit down with Cal to talk through how that’s actually possible. Plus, as a computer scientist and productivity expert, Cal lays out his most effective work strategies and best practices for good digital hygiene.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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030 - The Coach Up: 3 Mantras for Work, Anxiety, and Exercise Apr 15, 2024

Mantras are a good tool to have in your toolkit when life inevitably gets frustrating and difficult (to wit: in their FAREWELL interviews, ultrarunner Courtney Dauwalter and triathlete Chelsea Sodaro both shared how mantras have helped them become world-class athletes). Today, Clay shares three of his favorite mantras, phrases that have helped him manage anxiety, work, and exercise over the years.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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029 - How to Lose Well & Age Gracefully Apr 11, 2024

This week, NCAA March Madness wrapped up, and two teams were crowned National Champions—which means 134 other teams lost. This is the hard reality of any type of competition: the vast majority of people who compete will lose. But it's those who know how to lose well that can best set themselves up for a future win. On today's episode, Steve, Brad, and Clay discuss the best way to cope with the acute loss in a competition, and the more general loss of ability that comes with age: how can we learn to adapt as our bodies and skills change, and not chase the ghost of who we once were?

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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028 - The Coach Up: The 4 Levels of Competence Apr 08, 2024

Any time we are developing a new skill, hobby, craft, or practice, we have to go through various stages of development—these are called the four levels of competence. At the first level, you're learning and everything can feel difficult. At the fourth, you're in flow. By knowing what they are, you can identity where you're at on the progression, which, in turn, will help you figure out the tools you need to continue to grow, improve, and move to the next level. Today, Brad breaks down the four levels of competence, how you can move from novice to master, and ways to stay curious and playful even after you've reached a level of mastery.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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027 - The Case for Less Technology & More Boredom (with Manoush Zomorodi) Apr 04, 2024

Good news, bad news. The good news: in our modern world of endless entertainment, we have essentially solved the problem of boredom. The bad news: turns out boredom wasn't a problem, but a skill. The ability to do deep, creative work, to complete a long cardio workout, to avoid mindlessly falling into social media doom scrolls—these all require an ability to be bored. As Manoush Zomorodi, host of NPR's TED Radio Hour, lays out in her book "Spark: How to Free Your Brain From Technology and Ignite Your Creativity," boredom affords us the patience we need to get to our most generative ideas, to process difficult emotions, and to work towards our long-term goals. On today's episode, Manoush tells us why (and how) we should build some boredom back into our lives. Plus: What else she has learned about having a healthy relationship to technology after years spent studying how it affects our mental, physical, and cultural health.

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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026 - The Coach Up: How to Tap Into the Power of Ritual Apr 01, 2024

"A ritual is routine with intention," says Katherine May (author of Wintering and Enchantment) on today's episode of The Coach Up. Whereas routines are a set of steps you don't have to think about, a ritual is about performing an action that consciously allows us to work in harmony with the various rhythms of the day, month, and year. In this way, rituals can become important ways to mark the passage of time and keep us on track as the days fly by. Since we're already three months deep into 2024, now is as good a time as ever to create rituals that will allow you to work towards your goals, and show up more consciously and with more intentionality. Katherine May helps explain how.

Full FAREWELL Episode with Katherine May:

"Knowing How to 'Winter' is a Year Round Skill"

https://podcasts.apple.com/us/podcast/013-knowing-how-to-winter-is-a-year-round-skill/id1505257676?i=1000645443337

Article referenced:

"How to Set Yourself Free with Ritual" (Psyche)

https://psyche.co/guides/how-to-live-free-and-in-harmonious-ease-with-confucian-ritual

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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025 - Caitlin Clark & The Cost of Greatness Mar 28, 2024

Last week, ESPN's Wright Thompson wrote a wonderfully reported profile of Iowa's Caitlin Clark (link below), who is playing in her last NCAA tournament and capping off a career as one of college basketball's greats and it's all-time leading scorer. At the heart of that piece was a compelling question: What is the cost of greatness? How does someone like Caitlin Clark balance relentless hustle with joy and rest? Obsessional devotion with relaxation and play? Hyper competitiveness with teamwork and development? These are the questions that anyone trying to be great has to navigate, whether you're trying to set the NCAA scoring record or not. Today, Steve, Brad, and Clay use ESPN's Caitlin Clark story to try to better understand greatness and what it takes to get there.

"Caitlin Clark and Iowa Find Peace in the Process" by Wright Thompson (ESPN)

https://www.espn.com/womens-college-basketball/story/_/id/39740282/caitlin-clark-iowa-2024-ncaa-women-basketball-tournament-ready-march

If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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024 - The Coach Up: Make Friends with Your Fatigue Mar 25, 2024

Knowing how to be tired is a skill. If you don't know how to work with fatigue, you won't be able to push yourself when things get hard. On the other hand, if you only know how to push and can't understand your body's warning signals when it's overdoing it, you might find yourself injured or burnt out. On this episode of The Coach Up, Steve Magness explains how to better walk that tightrope by getting to know—and making friends with—your fatigue.

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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023 — When Does Exercise Become Unhealthy? (And Other Voicemails) Mar 21, 2024

We’ve got voicemail(s)! On the last roundtable, we opened up our phone lines a you all answered the call with some great questions. So today’s episode is dedicated to answering three of the issues raised: how to know when a relationship to exercise becomes unhealthy; (2) the psychological downsides to gamifying your movement practice, and how to know when to use intrinsic vs extrinsic motivation; (3) how to think about exercising and fitness as you age. Enjoy—and thanks for the great questions.

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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022 - The Coach Up: Instead of Toxic Positivity, Try Tragic Optimism Mar 18, 2024

The world can be pretty wonderful. It can also be pretty terrible. So we need a mindset that works for both of these circumstances. Unfortunately, these days, we often live on the extremes. On the one end of the spectrum, there's toxic positivity, which means remaining upbeat in the face of something that's really difficult, or hard, or sad, and needs to be experienced and processed as such. On the other , there's straight up hopelessness or nihilism, a sense that everything is so bad, we might as well just give up. We need something in between, a Goldilocks fit that accounts for difficulty but still allows for hope. That is where tragic optimism comes in. Brad writes extensively about this in his book, Master of Change. So today he joins the podcast to talk us through it.

To learn more about tragic optimism, and other tools to help you to live in an ever-changing world, buy Brad's book, Master of Change.

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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021 - Are Our Cravings and Comforts Holding Us Back? (with Michael Easter) Mar 14, 2024

In his books The Comfort Crisis and Scarcity Brain, Michael Easter explores two of the major complications of living in our modern world. The world is rife with comfort and convenience, which is great some of the time, but not all of the time since we need to discomfort to grow and become resilient. The world is also abundant, but humans have evolved to have a scarcity mindset, meaning that no matter how much we have, we're wired to crave more. This means we often struggle to do the necessary hard things, and can have a tendency to consume (foods, social media, substances) beyond the point of enoughness. These conditions are only exacerbated in a world that has made comfort more easily accessible than ever before, and that has been largely engineered to push us past the point of overconsumption. Enter Michael's work and wisdom: By bringing awareness to this reality, and to the mismatch between the world and our wiring, we can move towards embracing discomfort and finding lasting satisfaction.

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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020 - The Coach Up: 6 Tips for Building (& Breaking) Habits Mar 11, 2024

In his book Atomic Habits, James Clear makes the point that it's your habits, multiplied over time, that create the person you become. That's because habits compound. The difference between the person who reads 20 minutes a day and the person who doesn't may not seem that big on a day-to-day basis. But over the course of a year, the person with the reading habit will likely have read 30 to 40 more books than the person without that habit. So building the habits that are going to get us closer to what we want—and breaking the ones that hold us back—is a crucial skill. On today's Coach Up, Clay pulls six tips on building better habits from a conversation he had with James Clear, including why habits are more useful than goals, which of the four steps in habit formation is easiest to leverage to break a bad habit, and the "two-minute rule" for sticking with your habits on a busy day.

Link to full interview: https://www.gq.com/story/how-to-break-bad-habits

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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019 - VO2 Max and Other Things You Don't Need To Know Mar 07, 2024

Health and fitness is in a weird place these days. On one hand, there’s a lack of foundational health literacy in society (as evidenced by a recent Exercise I.Q. Quiz in The New York Times that left us with more answers than questions: https://www.nytimes.com/interactive/2024/02/27/well/move/fitness-workout.html). On the other hand, we’re overloaded with fancy-sounding jargon that can leave even high-level exercise enthusiasts feeling like they need to do and learn more. Today, Steve, Brad, and Clay unpack how we got here and how we can get back to a more reasonable, attainable, and sustainable idea of wellness. Plus, the guys discuss a high-stakes hypothetical: Would you take part in a race against a person selected at random from the U.S. population, where the stakes are as follows: you win, you take home $1 million; you lose, you die? And listen to the end of the show to learn how to make the easiest $20 of your life.

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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018 - The Coach Up: (How to) Fly Into the Danger Zone Mar 04, 2024

"You need to feel like a pot of water on the stove that's just about to start boiling over," says Molly Seidel, in describing what it feels like to run the marathon pace that won her the bronze at the last Olympics. "You just hold it there, right on that line." This is as draining mentally as it is physically, she says. In fact, Seidel says so much of what holds athletes back is their brain telling them to pull back because their going into the danger zone. The antidote? Learning how to be with discomfort. So, on today's Coach Up, Clay revisits a conversation with Molly Seidel, where she gives insight into how she trained her brain to willingly go into the danger zone where it's uncomfortable and "learning to stay mentally strong when it just sucks." It's a skill we all need not just for our workouts, but for our lives.

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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017 - Rethinking Toughness with Ironman World Champion Chelsea Sodaro Feb 29, 2024

In October 2022, many people witnessed triathlete Chelsea Sodaro, in her first time running the race, become the first American woman to win the Ironman World Championship in Kona. What they didn't see was that, in the months leading up to the race, she was learning how to balance motherhood and training, and struggling with intense OCD and anxiety. Today's episode is about that: the things we don't see. Because, in the world of performance, a lot of the focus goes to success and achievement—and not so much the difficulties high-performers are working through to accomplish those successes and achievements. We celebrate the "toughness" and not so much the vulnerability. But today, Chelsea goes deep not just on the things you might expect to hear from an Ironman World Champion - how she thinks about setting goals, the mantras she writes on her mirror, what her pain cave is like - but on the pains and mental health struggles that an Ironman World Champ might just as easily keep in the dark. By doing so, she shows what real toughness looks like.

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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016 - The Coach Up: Getting Started When You Don't Want to Get Started Feb 26, 2024

"You probably grew up with motivation being super important: 'Think positive. Get hyped. Find inspiration. Ride your bliss,'" says Brad Stulberg, on this week's Coach Up. "And that's great—except for the 98 percent of days where you're not super hyped and motivated." On those days, when you need a little extra oomph, you might want to use a psychological tool known as behavioral activation, which Brad details on today's episode. Plus: how to know when you have the type of fatigue that will respond to rest, and when you have fatigue that will respond to action.

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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015 - How to Be Productive in a World of Infinite Noise Feb 22, 2024

Do you ever feel like you've got too much to do and not enough time to do it? Welcome to one of the enduring sensations of existing and working in a very noisy world . (We feel it, too.) On today's roundtable, Brad, Steve, and Clay discuss how we got here, why the sense of task overwhelm is a particularly modern affliction, and the strategies they use to deal with it, like prioritizing, doing good enough work, and understanding what's truly urgent (versus what just seems urgent).

If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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014 - The Coach Up: Why Bad Days Matter More Than Good Days Feb 19, 2024

"The sky's the limit." "Shoot for the stars." When it comes to success, we often think in terms of being our absolute best. On today's episode of The Coach Up, Brad Stulberg explains why, if you want to get better, you should focus on your bad and average days—not the good or great ones.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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013 - Knowing How to "Winter" Is a Year Round Skill (with Katherine May) Feb 15, 2024

Let’s be honest: Winter ain't always fun! It’s cold, dark, icy, and often sticks around far longer than we want it to. Even if you’ve moved somewhere warm as a way to permanently escape the frosty months, well, there are winters there, too; times when you or someone you love gets sick, you go through a break-up, or you lose a job. “Everybody winters at one time or another,” writes Katherine May, in her book Wintering: The Power of Rest and Retreat in Difficult Times. May says that instead of “imagining that it’s possible for life to be one eternal summer,” we ought to approach our winters, meteorological and metaphorical, the same way we approach our workouts, our diets, even our spiritual life—as a practice, one that involves a great deal of rest, recovery, and stillness, and an appreciation that the true nature of time is cyclical, not linear. In fact, says May, it’s the practice of wintering that provides a much-needed antidote to a growth- and progress-obsessed culture that is go-go-go and leaves so many of us burnt out, stressed, overwhelmed, and tired all the time. If you're somebody who struggles to slow down, rest, and recover—or you're just somebody who wants to know how to do those things better—this episode’s for you.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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012 - The Coach Up: A Magness Masterclass on Feedback Feb 12, 2024

Growth comes from facing weaknesses, and we learn about those weaknesses from getting feedback. But feedback has a way of raising our defenses. Which means helping others grow by giving feedback—or growing ourselves, by taking feedback—is fraught with challenges. Luckily, Steve Magness's countless years as both an athlete and a coach have earned him some insights into the practice of delivering (and receiving) criticism. On this episode of The Coach Up, he gives you a primer: how to give it, what he thinks about the insult sandwich, and even ways of making feedback resonate with someone whose big ego might be getting in the way.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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011 - Is Our Happiness Obsession Making Us... Unhappy? Feb 08, 2024

We've always been a country obsessed with happiness. It was, quite literally, built into the promise of America (right there with life and liberty). But maybe you've noticed: the market for happiness content is absolutely booming, which suggests that there's a rather large market of unhappy people out there. It's almost as if our obsession with happiness is inversely correlated to our actual happiness. Why might that be? Steve, Brad, and Clay discuss, unpacking different ideas of happiness (eudaemonic vs. hedonic), how satisfaction changes over time, what the science says about when you can expect to be your happiest, and why it might be helpful to think of happiness as being like a thunderstorm.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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010 - The Coach Up: We're Talking About Practice(s)! Feb 05, 2024

When it comes to thinking about how to design your days, weeks, and months, to get done everything you want to get done, we often think in terms of goals and routines. In the long-term, goals give you a North Star to aim towards; in the shorter term, routines help you knock out the tasks you need to do on a daily basis. Sometimes that works great. But sometimes it doesn't. We can feel too loosely connected to a goal that's far away—or too rigidly attached to a routine that, when it gets disrupted, throws off our whole day. So, on today's episode, Brad presents another way of thinking about how to get it all done.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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009 - Mental & Physical Skills of the World's Best Athlete (with Damian Warner) Feb 01, 2024

Over the course of two days, Olympic decathletes participate in ten different track and field events, ranging from pole vault and shot put to long jump and a 1500-meter run. It’s a grueling competition that requires speed, strength, explosiveness and technical ability, which is why, in addition to receiving a gold medal, the winner is also crowned the “best athlete in the world.” Right now, that title belongs to Canada’s Damian Warner, who took home the gold in Tokyo in 2021. On today’s episode, Warner opens up about his journey to becoming a world-class athlete: how he was introduced to the decathlon by his basketball coaches (who became, and are still, his decathlon coaches); how the very same year he started training, 2010, he won silver at the Canadian championships. He also goes deep on his mental and physical approach that has helped him sustain success for over a decade: why stacking consistently good days is more important than having great days; how to focus in a two-day, 10-event competition, including how to move on not just from an event that goes poorly but from an event that goes really well; how he uses visualization and pre-competition routines to anchor himself; and what training during a Covid and having a kid taught him about the importance of being flexible.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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008 - The Coach Up: This Concept Will Change How You Think About Motivation Jan 29, 2024

Have you ever noticed that your behavior is sometimes misaligned with your goals? You go to school to learn, or take a job to do meaningful work, or join Instagram to keep up with friends. But instead you end up chasing GPA, money, and followers. It's an increasingly prevalent complication in a society obsessed with metrics, where everything is gamified and measured. On today's episode of The Coach Up, Michael Easter, whose books The Comfort Crisis and Scarcity Brain assess the problems of our modern world, details why this happens, explaining the subtle ways in which metrics can hijack our motivation—and how you can guard against that happening.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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007 - Be Yourself and Go All the Way Jan 25, 2024

What type of leadership builds a culture of winning and excellence? Is an approach that prioritizes joy, care, and love, more effective than one that's more demanding or authoritarian? Using examples from contemporary sports, and in the wake of the departure of three of the most storied football coaches of all-time—Nick Saban, Bill Belichick, and Pete Caroll—each of whom fostered a unique type of culture, Steve, Brad, and Clay discuss the merits of various coaching styles. You'll learn the importance of psychological safety (and how to cultivate it), the difference between demandingness and responsiveness, and why self-awareness might be the single most important attribute of a leader.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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006 - The Coach Up: 5 Lessons on Focus, Leadership, and Greatness (with NFL coach Andy Reid) Jan 22, 2024

A special edition of The Coach Up! In the wake of the Kansas City Chiefs' playoff victory over the Buffalo Bills, Clay revisits a 2020 conversation he had with the Chiefs' head coach, Andy Reid. Coach Reid breaks down what makes Chiefs' quarterback Patrick Mahomes great, and gives an insight into the coaching philosophy that has made him one of the best coaches of all-time. Don't miss these lessons on leadership, focus, and greatness from a future Hall of Famer.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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005 - How the Cult of Wellness is Failing Us (with Kate Bowler) Jan 18, 2024

What if I told you our country's approach to wellness was heavily influenced by the history of American religion? Kate Bowler, a professor of religious history at Duke, traces the self-betterment movement back to America's "prosperity gospel," which promised that true believers of God would be rewarded with health, wealth, and happiness. Replace "God" with diet, workouts, supplements, self-help books, and time management systems and you've pretty much described today's billion-dollar health and wellness industry. And just like the prosperity gospel, the cult of wellness makes promises—about how we're masters of our universe, and how we can conquer any limit—that it can't always keep, a realization Kate had when she was diagnosed with stage four cancer at age 35. Clay and Kate discuss Kate's story and how it complicates and deepens our cultural obsession with being the best version of ourselves.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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004 - The Coach Up: Why You Should Stop Your Workout (Just) Short Jan 15, 2024

Throughout his many years of coaching, Steve Magness has put together a unique set of tools for training mental toughness. In this week's Coach Up, he walks you through a clever way to approach the end of your workouts that will help widen your tolerance for uncomfortable feelings. Think of it as exposure therapy for discomfort, making it easier for you to approach difficulty in your everyday life.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper

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003 - Fantasy Draft: Our 12 Favorite Movies & Shows About Performance Jan 11, 2024

We are living in an entertainment boom, which is both a blessing and a curse: there's more great content than ever before, but you have to sort through a lot of noise to find it. In an effort to help you comb through it all, Brad, Steve, and Clay do a good old fashioned fantasy draft in order to select the best movies, shows, and documentaries about performance, craft, and mastery. What does "best" mean? Well, as you'll see, that was up for some debate... Let us know who you think picked the best (or worst) team. Email clay.growtheq@gmail.com, or give us a ring at 646-893-9503.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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002 - The Coach Up: How to Set Better Goals Jan 08, 2024

For the first episode of The Coach Up, we've got three different experts—Brad, Steve, and Katy Milkman, a behavioral scientist at Wharton—offering three different perspectives on how to think through goal-setting in the new year. You'll learn the difference between an open goal and a specific goal, when to pick a small goal versus when to pick a big goal, why something called "the what the hell effect" can derail your goals, and the subtle but powerful mindset shift that will help you stay on track when you get discouraged. Plus: why both video games and mountains are useful metaphors when thinking through goals.

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

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001 - Inside the (Joyful) Mind of Elite Ultrarunner Courtney Dauwalter Jan 04, 2024

Last summer, ultrarunner Courtney Dauwalter did something that had never been done before. She ran three of the sport's most iconic 100-mile races... within 10 weeks of each other... and won all three. (She also set the women's course record on two of them.) It was an incredible achievement, even for someone who has long established herself as one of the greatest ultraunners of all-time. How does she do what she does? Through a rare mixture of joy, curiosity, and intensity that will change how you think about competition and ignite your own self-belief. Here, she talks about what she calls "the triple," why she goes in search of the pain cave, the unique visualizations and mantras that she uses to help her solve problems on the trail (like the time she went 98% blind), and how she manages to always keep "joy in the front seat."

Listen and subscribe to FAREWELL now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503

Follow Courtney (@courtneydauwalter) and Clay (@clayskipper) on Instagram.

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Welcome to FAREWELL, Premiering January 4th (Trailer) Jan 02, 2024

On January 4th, we are relaunching The Growth Equation Podcast as FAREWELL. Hosted by Clay Skipper, it's a show about performance, delivering you the insights, habits, and practices that, if done consistently, will help you perform your best on the things you care about most (and help you, more generally, fare well). You'll hear from Growth Equation founders and performance experts Brad Stulberg and Steve Magness, but also a long list of others who study or practice performance at the highest level: athletes, coaches, psychologists, digital wellness experts, nutritionists, and others.

Subscribe now!

Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at

Leave us a voice memo at (646) 893-9503

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

Check out our exclusive community offers on Patreon here.

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203 - Is Motivational Speaking a Scam? Dec 27, 2023

Steve, Brad, and Clay react to a recent story in the The New Yorker about the motivational speaker economy (https://www.newyorker.com/magazine/2023/12/11/jesse-itzlers-secrets-of-success), why mastery involves more than motivation, and the difference between performance and endurance. Plus: the guys debate whether or not they could win a 100-mile race against LeBron James.

The Growth Equation Podcast is rebranding to “Farewell” in the new year, so be sure to subscribe now!

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

Check out our exclusive community offers on Patreon here.

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202 - End of Year Roundtable: Habits We Started, Goals We Have, Trends We're Buying/Selling Dec 20, 2023

Clay, Brad, and Steve round out the year by answering four questions: What's a habit you started (or stopped) in 2023? What's a physical goal you have for 2024? What's an idea, book, or theme that you're carrying into 2024? What wellness fads are you buying/selling? The Growth Equation Podcast is rebranding to “Farewell” podcast in the new year, so be sure to subscribe now!

Got a question for the podcast?

Leave us a voice memo at 6468935903

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

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201 - This Book Changed How We Think About Performance and Anxiety Dec 13, 2023

A deep dive on Mark Epstein’s book “Going to Pieces without Falling Apart:" Brad and Clay unpack the key insights and takeaways that will help get you out of your head, into flow, and more at ease in the world.

Got a question for the podcast?

Leave us a voice memo at 6468935903

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

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Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

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200 - Strategies to Maximize Your End-of-Year Health Dec 06, 2023

Clay and Steve discuss how to approach health and exercise during the holidays and into the new year, whether you want to stick to an existing plan or start a new one.

Got a question for the podcast?

Leave us a voice memo at 6468935903

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

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199 - The Arrival Fallacy: Why Chasing (and Achieving) Success Doesn't Always Lead to Happiness Nov 29, 2023

Have you ever wanted something badly, finally achieved it, and then found it didn't quite live up to the hype? Brad, Steve, and Clay discuss why this happens—and how you can protect against it.

Got a question for the podcast?

Leave us a voice memo at 6468935903

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

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Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

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198 - How to Strike the Balance Between Self-Compassion and Self-Discipline Nov 22, 2023

Steve Magness, Brad Stulberg, and Clay Skipper chat about practicing restraint to avoid burnout, easy days, and the Century Beer Mile.

Got a question for the podcast?

Leave us a voice memo at 6468935903

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

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197 - Why we're on the Internet (but not of the Internet) Nov 15, 2023

Where do you get your news? Today, the guys chat about World Alienation, The Algorithm, Active vs. Passive experiences, and retaining your Humanity within the Attention Economy.

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor E. Frankl / Rollo May-

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

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Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

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196 - How to Stay Healthy (and in a Routine) on the Road Nov 08, 2023

Brad, Steve, and Clay discuss their favorite milks, travel routines, Rugged Flexibity, and The Magnesss Method.

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

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Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

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195 - Motivation (Philosophy is happening) Nov 01, 2023

World champion runner Jakob Ingebrigtsen abuse allegations against his former coach (and father), the Las Vegas Aces become WNBA repeat champions, and Robert Sapolsky concludes there is no free will. The guys discuss all with the common thread of motivation connecting the topics.

You can find this episode on:

Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper

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194 - Editing and Publishing Books (with Anna Paustenbach) Oct 25, 2023

Anna Paustenbach (Executive Editor at HarperCollins Publishers) joins Brad Stulberg and Steve Magness to chat about her creative and editorial processes, living the quiet life, and much more “inside baseball”.

You can find this episode on:

Get your copy of Master of Change in all formats here.

Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad and Steve on Twitter: @Bstulberg and @stevemagness

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193 - Playing Games (even ones we don’t like) Oct 18, 2023

While Brad Stulberg is recovering from covid, Steve Magness is enjoying the cool Texas weather. On today’s podcast, the guys talk about playing games, necessary evils, Fame vs. Recognition, and The Local Global problem.

You can find this episode on:

Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X

Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad and Steve on Twitter: @Bstulberg and @stevemagness

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192 - We're Expanding the Team (with Clay Skipper) Oct 11, 2023

The Growth Equation welcomes Clay Skipper to the team. Brad, Steve, and Clay discuss their projections for the upcoming year.

You can find this episode on:

Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X

Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad and Steve on Twitter: @Bstulberg and @stevemagness

Check out our exclusive community offers on Patreon here.

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191 - Deion Sanders and The Contribution Trophy Oct 04, 2023

This podcast is an off-the-cuff analysis of Deion Sander’s trajectory at University of Colorado Boulder. Steve Magness compares his own collegiate coaching experience and Brad Stulberg proposes “The Contribution Trophy.”

You can find this episode on:

Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X

Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

Find Brad and Steve on Twitter: @Bstulberg and @stevemagness

Check out our exclusive community offers on Patreon here.

Hosted on Acast. See acast.com/privacy for more information.

190 - Why Exercise Should be a Part of your Job (even if you’re not an athlete) Sep 27, 2023

Brad Stulberg explains why and how exercise should be part of your job (even if you’re not an athlete). Steve Magness gives a follow up lesson on exercise; VO2 max, muscle fibers, workout intensity, and his own “practical” recommendation. Check out episode 171 for Steve’s longer form exercise masterclass.

You can find this episode on:

Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X

Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).

Please write a review on Apple Podcasts and help new listeners discover the show!

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189 - Reflections on Launch Week Sep 20, 2023

Steve Magness unpacks the initial reception of Brad Stulberg’s new book Master of Change and the guys discuss successes, failures, best seller lists, grinding a half marathon and more.

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188 - Competition and The “Win at All Costs” Mentality Sep 13, 2023

Brad and Steve discuss the “Win at All Costs” Mentality, Capitalism, Competition, and the Gini Coefficient.

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187 - Master Of Change Sep 05, 2023

Today marks the release of Brad’s new book Master of Change. Join Clay Skipper for a special deep dive into the book; how it ties into Growth Equation principles, personal changes within Brad’s own life, and an in-depth timeline of Brad’s writing process.

Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X

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186 - Four Types of Recovery Aug 30, 2023

Steve Magness gives a solo guide on four types of recovery: soreness, flatness, (mental) fatigue, and lethargy.

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Pre-order Brad's new book Master of Change

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185 - The Mental Health of Endurance Athletes Aug 23, 2023

Steve gives a newborn update and the guys discuss an article on the Mental Health of Endurance Athletes. Brad reacts to testosterone Twitter and offers Steve a marathon bet.

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184 - Hitting “The Plateau” Aug 16, 2023

No path to excellence doesn’t include “The Plateau.” Brad and Steve discuss two responses; staying patient or shifting yourself.

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183 - How and Why We Choke Aug 09, 2023

On today’s episode, Brad and Steve explore why and how we choke, personalizing failure, flow vs. clutch states, and turning down your alarm.

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182 - A Master Interviewer on How to Ask Great Questions Aug 02, 2023

Clay Skipper is a profile writer and interviewer; most recently for GQ. On today’s episode, he chats with Brad and Steve about his background, interview process, and all other things reading and writing related. Referenced in this episode; Clay’s profiles on Patrick Mahomes and Kirk Cousins.

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181 - How We Use Technology Jul 26, 2023

Here’s how Brad and Steve are using technology. This episodes covers boundaries, social media, and the pros and cons of being Amish.

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180 - Taking It Easy Jul 19, 2023

It’s hard to shut down when our rest and recovery becomes performative. Here’s how Brad and Steve are taking it easy.

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179 - 7 Mindset Shifts that will Change your Life Jul 12, 2023

Co-hosted by Growth EQ COO Chris Douglas, Brad unpacks his recent instagram post "7 Mindset Shifts that will Change your Life".

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178 - Cheap Dopamine Jul 05, 2023

Brad and Steve discuss how and why dopamine drives our behavior. This episode covers addiction, desire, dopamine “fasting”, and Parkinsons.

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177 - The Internet has gone a little Crazy Jun 28, 2023

Brad and Steve react to Lance Armstrong’s comments on trans athletes, RFK Jr. working out shirtless, and Elon Musk challenging Mark Zuckerberg to a cage match.

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176 - Relational Flexibility (with Yael Schonbrun) Jun 21, 2023

For the second week in a row, Yael Schonbrun joins Brad fo discuss relational flexibility, setting boundaries, personality disorders. OCD and anxiety. This is second of a two part series with Yael. The first episode can be found here.

Sign up for Yael's newsletter "Relational"

https://thegrowtheq.ck.page/yael

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Special Episode: Big Pharma vs. Big Conspiracy Jun 19, 2023

In light of a recent Joe Rogan and RFK Jr. podcast, Brad and Steve set out to clear up some of the confusion on out-there public health theories while at the same time addressing the very real imperfections of our current model.

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175 - Nurturing Our Relationships (with Yael Schonbrun) Jun 14, 2023

Yael Schonbrun joins Brad for a discussion on nurturing our relationships: especially while we're busy nurturing our children. This conversation explores counseling, parenting, procrastination, avoidance, sexuality and religion.

Sign up for Yael's newsletter "Relational"

https://thegrowtheq.ck.page/yael

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174 - The Impact of Youth Sports Jun 07, 2023

Fresh off a weekend of youth tee ball, Brad and Steve discuss the importance and impact of youth sports; on both the youth and adults.

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173 - "You Can’t Screw This Up” (with Adam Bornstein) May 31, 2023

On today’s podcast, Brad and Steve chat with Adam Bernstein about diet extremism, boundaries, sustainability, and working with Arnold Schwarzenegger. We highly recommend Adam’s new book “You Can’t Screw This Up: Why Eating Takeout, Enjoying Dessert, and Taking the Stress out of Dieting Leads to Weight Loss That Lasts.”

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**172 – Diet Extremism and the Trigger Happy Contrarian** May 24, 2023
Brad and Steve unpack a recent Jordan Peterson tweet as a springboard into a discussion about why and how so many contrarians find amplification on the internet.
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**171 – Steve Magness Gives a Masterclass on Exercise** May 17, 2023
With Brad out for the week, Steve leads a solo podcast addressing the latest studies on exercise. Steve explains relative effort, interval training, strength training, and adjusting to retirement and aging. As mentioned in this episode, Dan John’s book “Easy Strength” can be found at this link.
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**170 – Interpreting Failure** May 10, 2023

Have you ever choked? Following the loss of Giannis Antetokounmpo and the Milwaukee Bucks, Brad and Steve deep dive into the topic of failure. For an extended read, give Brad's article “Infinite Games vs. Finite Games and Giannis's Failure”.
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**169 – Kate Courtney** May 04, 2023
Kate Courtney joins the podcast to talk about her rise as a professional cyclist, her grind mentality, and her pursuit of mastery.
Connect with Kate:
https://katecourtney.com/
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**168 – Men and Masculinity (Part 2)** Apr 26, 2023
In the conclusion of our conversation on Men and Masculinity, Brad and Steve discuss solutions to problems effecting modern boys and men.
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**167 – Men and Masculinity (Part 1)** Apr 20, 2023
Todays podcast is the first of a two part conversation on Men and Masculinity. In this episode, Brad and Steve identify the problems facing modern boys and men. As mentioned by Brad, Richard Reeves book “Of Boys and Men”.
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**166 – Obsessive Compulsive Disorder** Apr 13, 2023
If big assets to achievement and peak performance are routine, controlling a situation, discipline, and consciousness – those quality can fuel severe mental illness.
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**165 – A Message for Coaches** Apr 05, 2023
What do people get wrong with coaching? What are some thing to look out for when finding a coach? Today’s podcast is all about coaching – from both the coach and the coached’ perspectives.
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**164 – The Impact of Artificial Intelligence** Mar 29, 2023
On today's episode, Brad and Steve discuss the advancement of Artificial Intelligence and how it might impact the attention economy of the future.
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**163 – Examine Your Supplements (with Gregory Lopez)** Mar 22, 2023

Brad and Steve are joined by Gregory Lopez to discuss his medical background, working at Examine.com, and his approach to supplementation. As referenced by Brad, here is the Harvard supplementation study.
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**161 – Cold Plunges, Coffee, and Alchohol** Mar 08, 2023
Brad is back with a new squatting PR and Macklemore is back with a new album focusing on the attention economy (as discussed in last weeks episode). Today, the guys discuss the value of cold plunges, eliminating coffee, and cutting alcohol.
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**160 – The Attention Economy** Mar 01, 2023
Brad hits a PR at the gym and Steve is having his first kid. The guys discuss how advertising affects them and compare how different things are for modern children. As mentioned by Brad at the start of this episode; here's a link to the **Ezra Klein interview with Tim Huang.**
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**159 – Startling Rates of Mental Illness in Teenagers** Feb 22, 2023
Brad and Steve discuss anxiety in teenagers, the attention economy, and the impact of social media.
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**158 – Who’s the Greatest Basketball Player of all Time?** Feb 15, 2023
Hot on the heels of Lebron James breaking Kareem Abdul-Jabbar's all-time scoring record, Brad and Steve discuss who the best basketball player of all time is and what makes him so great.
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**157 – Navigating Intimate Relationships (with Yael Schonbrun)** Feb 08, 2023
Today’s episode is all about navigating intimate relationships. Yael Schonbrun talks to Brad and Steve about setting boundaries, reframing your perspective, and practicing empathy with your partners.
Yael's new book:
Work, Parent, Thrive
Yael's podcast:
Psychologists Off the Clock
Yael on twitter:
https://twitter.com/DrYaelSchonbrun
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**156 – Sahil Bloom** Feb 01, 2023
Sahil Bloom joins The Growth Equation to talk about his baseball and stock market careers, cold plunges, and his upcoming book.
Connect with Sahil Bloom:
https://www.sahilbloom.com/
https://www.linkedin.com/in/sahilbloom
https://twitter.com/SahilBloom
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**155 – How NOT to fail your New Year’s Resolution** Jan 25, 2023
Today, Brad and Steve talk about why people fail their resolutions and what we can do NOT to.
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**154 – The Athlete’s Psychology (with Stu McMillan)** Jan 18, 2023
Stu McMillan joins the podcast for his second consecutive episode! This conversation dives deep into Stu’s coaching philosophy, “outlier” athletes and their competitive arousal, insecurity, and identity after retiring from professional sport.
Connect with Stu:
https://www.instagram.com/fingermash
https://twitter.com/StuartMcMillan1
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**153 – Coaching Olympic Athletes (with Stu McMillan)** Jan 11, 2023
Stu McMillan joins the podcast to chat about his background, coaching philosophy, mentors, and much more.
Connect with Stu:
https://www.instagram.com/fingermash
https://twitter.com/StuartMcMillan1
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**152 – The Digital Sabbatical** Jan 05, 2023

Happy new years! On today's episode, Brad and Steve discuss taking a sabbatical away from technology, balancing acceptance with progress, and taking work more seriously. Stay tuned till the end of the episode for a special announcement from the Magness household.
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**151 – Quick Thoughts Before the Holiday Break; We’ll be Back Jan 04** Dec 18, 2022
On behalf of The Growth Equation, Brad Stulberg gives his holiday break sign-off and a few closing thoughts.
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**150 – The Twitter Premortem** Dec 07, 2022

With Elon Musk taking over Twitter, Brad and Steve reflect on their history on the platform, their move to blogging, podcasting, and much more “inside baseball”.
You can find the episode on:
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**149 – Sustainable Progress** Nov 30, 2022
With another Stulberg child on the way, Brad and Steve discuss Sustainable Progress, Discipline, Rigidity, and Obsession.
You can find the episode on:
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**148 – Top 15 Books of 2022** Nov 23, 2022
A fan favorite: this episode is Brad and Steve's Top 15 Book recommendations for 2022. For links to each book, check out the companion article to this podcast.
You can find the episode on:
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**147 – Analyzing Sam Bankman-Fried and FTX** Nov 16, 2022

Brad and Steve react to recent news of Sam Bankman-Fried and his company FTX. Tune in for a conversation about ego, fame, stardom, and altruism.
You can find the episode on:
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**146 – Internet Brain** Nov 09, 2022
On today's episode, Brad and Steve discuss the symptoms, causes, and prevention of Internet Brain.
You can find the episode on:
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**145 – How to Work, Parent, Thrive (with Yael Schonbrun)** Nov 02, 2022
Brad and Steve are joined by psychologist, author, podcaster, and parent Yael Schonbrun. They discuss role tension, process vs. outcome, boundaries, and the skill of being bored. Stay tuned till the end for a special therapy session with the guys!
Yael's new book:
Work, Parent, Thrive
Yael's podcast:
Psychologists Off the Clock
You can find the episode on:
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Spotify
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**144 – Life is Hard, How Philosophy can Help (with Kieran Setiya)** Oct 26, 2022
Brad is joined by author Kieran Setiya to discuss his new book Life is Hard: How Philosophy Can Help Us Find Our Way. Kieran discusses navigating a midlife crisis, his mindfulness practice, altruism, social media, telic vs atelic activities, ritual and religion, and the future of philosophy.
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Kieran Setiya's books: Life is Hard and Midlife (highly recommend!)**
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**143 – Intrinsic vs. Extrinsic Motivation** Oct 19, 2022
On today's episode, Brad and Steve explore a meta analysis of Intrinsic vs. Extrinsic Motivation. They discuss the impact of Socioeconomic factors and the Self-Determination theory.
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**142 – Finding Your Endurance (with Chris Douglas)** Oct 12, 2022
On today's podcast, Brad and Steve are joined by Chris Doulgas: COO of The Growth Equation, Owner of Presidio Management, and host of the Low Tide Boyz podcast. They talk about his upbringing as a baseball player, previous careers, starting The Growth Equation with Brad and Steve, and why he still pushes himself with swim-run.
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**141 – Balancing Progression with Consistency** Oct 05, 2022
What separates the burnt out childhood prodigy from the one that matures into world class performer? On today's episode, Brad and Steve answer this question. They discuss generalization vs specialization, time of starting their craft, hours of practice, and rate of progress.
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**140 – Rest and Recovery** Sep 28, 2022

On today's episode, Brad and Steve discuss rest and recovery. They talk about the importance of physical activity, socializing, nature, hydration, diet, sleep, and task switching,
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**139 – Top 9 Documentaries** Sep 21, 2022
Brad and Steve put together a list of their favorite documentaries of the last 10 years plus some TV show recommendations. For a deeper dive into the Michael Jordan documentary *The Last Dance*, check out the previous podcast **here.**
Documentaries mentioned in this episode are *Won't You be my Neighbor? Jiro Dreams of Sushi, 14 Peaks, The Dawn Wall, The Captain, Tony Hawk: Until the Wheels Fall Off, Meru, Free Solo,* and *The Last Dance.* Brad's TV show mentions are *The Queens Gambit, Ted Lasso,* and *The Bear.*
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**138 – How Awe Impacts Us** Sep 14, 2022
Brad and Steve examine how Awe impacts us, gives us perspective, connects us, and alleviates anxiety. In this episode, they discuss stillness, ego, narcissism and addiction.
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**137 – Groundedness: One Year Later** Sep 07, 2022
Brad and Steve celebrate the anniversary (or birthday?) of Brad's book “The Practice of Groundedness”. What would he revise for 2022? Join Brad and Steve as they discuss loneliness, the Perils of Heroic Individualism, consumerism, status, and loyalty. For an expanded look into this topic, read Brad's article “The Perils Of Heroic Individualism (And Ideas For A More Grounded Society)”.
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**136 – Quiet Quitting** Aug 31, 2022
Brad and Steve discuss “Quiet Quitting”. They talking about bullshit jobs, not trying hard as a way to protect yourself and keeping space away from something you enjoy doing. Lastly, an exclusive look at Brad's homemade vegetable juice drink.
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**135 – When Fun Becomes Work** Aug 24, 2022
Brad and Steve discuss when pushing turns things from being fun to being work. Is it even a problem? So what if your work is fun? Brad struggles to read for pleasure and Steve forgets about making progress. They talk about choosing not to be competitive, putting down boundaries, and staying aware of the enjoyment of your work.
**You can find the episode on:**
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Android
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
(And here is the brilliant article that is used as a launching off point for this conversation is here.)
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**134 – “The Medium is the Message”: Part Two on Today’s Media Landscape And How It Changes All Of Us** Aug 17, 2022
Brad and Steve discuss the “medium is the message” and what it means for how we consume and discuss important topics as individuals, communities, and entire societies.
(The article by Ezra Klein referenced in the show is here.)
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**133 – Part One: Today’s Media Landscape and How it Changes All of Us (The Pitfalls of Audience Capture, And How to Avoid Them)** Aug 10, 2022
Brad and Steve discuss how “audience capture” works both ways: you don't only capture an audience but an audience also captures you. While this is certainly true for folks with leadership roles or public personas, it is true for all of us, and increasingly so in an internet age where it is easier than ever to be connected to everyone, for better and for worse. Please note: this week is part one of a two part series on today's media landscape and how it changes all of us.
**You can find the episode on:**
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Spotify
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
(And here is the brilliant article that is used as a launching off point for this conversation is here.)
The post 133 – Part One: Today's Media Landscape and How it Changes All of Us (The Pitfalls of Audience Capture, And How to Avoid Them) appeared first on The Growth Equation.
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**132 – How to Rethink Talent Development** Aug 03, 2022
Brad and Steve discuss what everyone could learn from the Norwegian model of talent development, and why the United States takes such a difference approach, often to its own peril. They also discuss concrete guidelines for sustainable development in any domain — from sport to intellect to the arts — that you can start applying today.
**You can find the episode on:**
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**Check out our exclusive community offers on Patreon here**.
**Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here).**
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
And here's the article on the Norwegian model of talent development that we mentioned in the show.
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**Can You Be a Massive Success Without Being a Narcissist?** Jul 27, 2022
It is unfortunate that we've got a society where extreme narcissism is a key attribute for so-called “success.” Left unchecked, it can, and does, leave a whole lot of wreckage in its wake. On this episode, Brad and Steve discuss ego, narcissism, innovation, progress and how to keep these traits in check so you control them and they don't control you. A fun intellectual episode that is also filled with a whole bunch of actionable tips.
**You can find the episode on:**
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**The 24 to 48 Hour Rule** Jul 20, 2022
Brad and Steve break down one of the most important principles for sustainable excellence and mastery without burning out: You get 24 to 48 hours to celebrate the win or grieve the defeat, but then it’s time to get back to doing the work itself. After success, getting back to the work humbles you. After failure, getting back to the work builds motivation. Either way, it’s the best medicine.
**You can find the episode on:**
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Android
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
**Check out our exclusive community offers on Patreon here**.
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**BONUS: Sink or Swim, Survive or Thrive** Jul 15, 2022
Welcome to this special bonus issue. Steve does his best revisionist history impression, telling you the story of Paul Bear Bryant's famous Junction Boys football camp, while discussing the origins of ‘old school toughness.'
This is adapted from Steve's new book Do Hard Things, which you can buy wherever books are sold!
**You can find the episode on:**
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
**Check out our exclusive community offers on Patreon here**.
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**A Better Way to Think About Coaching, Parenting, and Leading** Jul 13, 2022
Brad and Steve discuss different models for working with others, ranging from permissive to authoritarian and everything in between. They explore the research on what works best for specific situations, and translate that into practical take-aways.
**You can find the episode on:**
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
**Check out our exclusive community offers on Patreon here**.
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**Consistency Over Intensity** Jul 06, 2022
A discussion on consistency, intensity, and the tradeoffs between the two. The big topics discussed include how small steps compounded over time lead to big gains; why it is so tempting to over-do intensity and under-do consistency; how to determine a seven or eight out of ten and differentiate it from a nine or ten out of ten; and when it makes sense to go to the well. This one is jam packed with lots of interesting concepts and practical applications. Don't miss it!
**You can find the episode on:**
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
**Check out our exclusive community offers on Patreon here**.
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**When To Grit And When To Quit** Jun 29, 2022
Brad and Steve discuss the different habits, strategies, and practices that can help you learn when it makes sense to keep going (and grit) versus when it makes sense shut things down (and quit) — be it in a job, in a relationship, or in some other pursuit. Topics explored include job-crafting, values-based decision making, different ways of meeting basic needs, the myth of Sisyphus, and the three things that you want every job to have but nearly every job can only offer two.
**You can find the episode on:**
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
**Check out our exclusive community offers on Patreon here**.
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**Resilience, Grit, Toughness and Learning How to Do Hard Things** Jun 22, 2022
In this behind-the-scenes podcast, Brad interviews Steve on his new book *Do Hard Things*. Where did the idea for the book come from? How do you go from an idea of “fake toughness” to a fleshed-out framework for the real thing? What are the biggest myths about resilience that trip people up? How do you know when to keeping going versus quit? All of these questions and more are answered in this week’s podcast.
**It’s your final chance to receive pre-order bonuses for** **Do Hard Things!** Check them out here.
1. Order a copy
2. Fill out this form to receive your free bonuses!
Don’t miss out and get your copy today!
**You can find the episode on:**
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
**Check out our exclusive community offers on Patreon here**.
*The Atlantic* story on primate science mentioned in the show is here.
Steve's interview with Rich Roll, where he goes into detail on his experience as a whistle blower, is here.
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**7 Key Guidelines for Health and Longevity** Jun 15, 2022
Brad and Steve are joined by Kyle Klechenko, co-founder, co-owner, and head coach at Strength Ratio, to discuss his new e-book, “Building Foundations: Prioritize Your Health and Well-Being.” The trio discuss the latest science and nuance behind physical activity guidelines, nutrition, sleep, substance-use, bloodwork, pain management, and more. This is a must-listen: it lays out a nice, comprehensive framework for setting yourself up for optimal health and longevity without becoming a stress-cadet about it.
**You can find the episode on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Notes and Resources:**
Download the Foundations eBook here.
More on Kyle and Strength Ratio here.
**Check out our exclusive community bonuses on Patreon**.
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**Re-Listen: CAL NEWPORT on The Moral Weight of Working, Not Working, and Bragging About Both** Jun 08, 2022
Some people love to grind and work long days and on the weekends. Some people like never to work outside of traditional hours. Some people like to brag about how much they work. Other people like to brag about how little they work. When should we work? Is there such a thing as too much work? Too little work? Our good friend, colleague, and always critical thinker Cal Newport (author of *Deep Work, Digital Minimalism,* and *A World Without Email*) joins us for a wide-ranging discussion on work. Part philosophical theory, part cultural critique, and part pragmatic, this episode is for everyone who “works,” which, as you'll see, is all of us.
Brad's blog post on the topic is here.
More on Cal Newport, his podcast, and his books is here.
**You can find the episodes on:**
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
**Check out our exclusive community offers on Patreon here**.
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**Truly Great Teams Versus “Super Teams”** Jun 01, 2022
With the NBA finals here, Brad and Steve use the championship series as a jumping off point to discuss the power of well-oiled teams, where there is both dependence and independence. They contrast this with so-called “super teams” that are made up of all-star individuals. While the duo starts out with a discussion on sports, they end with two universal principles for developing and leading great teams regardless of the arena.
**You can find the episode on:**
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Spotify
Android
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**Notes and Resources:**
**Check out our exclusive community bonuses on Patreon**.
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**11 Concepts for Mental Health** May 25, 2022
It is mental health awareness month, and it is a topic near and dear to our hearts. Mental health and its opposite (mental illness) affects just about everyone at one point or another. On this episode, we detail eleven key concepts for mental health, all based on evidence and with concrete applications and practices.
**You can find the episode on:**
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Spotify
Android
Stitcher
**Notes and Resources:**
**You are Not a Rock** by Mark Freeman
**Check out our exclusive community bonuses on Patreon**.
Get a copy of ***The Practice of Groundedness!***
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**The Connection Between Crazy Supplements, Crazy Conspiracies, and Crazy Candidates** May 18, 2022
The episode title says it all. Brad and Steve investigate the connection between the wild west of supplements and the wild west of ideas and politicians. They propose some big-swing theories that make a whole lot of sense, and they also provide a very concrete list of what supplements tend to work for what type of people in what situations.
**You can find the episode on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Notes and Resources:**
**Check out our exclusive community bonuses on Patreon**.
Get a copy of ***The Practice of Groundedness!***
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**Listener Mailbag: Books, Sleep, Practicing What You Preach, and More!** May 11, 2022
You asked. We answered. This week's episode is a listener AMA, including:
1. What are some recent good books that you’ve read?
2. I know you two are both concerned with social media, how do you manage your own use currently?
3. What do you think of Elon Musk buying Twitter?
4. What projects are you working on?
5. Sleep is something that you say is paramount. How do I balance this with being a new parent? It seems impossible to get any sleep?
6. Is there any role for tools like whoop or fit bits?
7. How do you manage to follow your teachings in an environment (physical, social & cultural) that encourages in many cases the complete opposite. I am doing my best to practice your teachings and quite often feel like walking upstream. Should one try to change his/her environment?
8. You guys mention your dogs quite often. Tell us more!
**You can find the episode on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Notes and Resources:**
**Check out our exclusive community bonuses on Patreon**.
Get a copy of ***The Practice of Groundedness!***
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**What the NFL Draft can Teach Us About Talent Identification** May 04, 2022
The NFL draft just went down last week. For football fans it is a very exciting time. For everyone else, it is a fascinating look at just how hard identifying talent can be. In this episode, Brad and Steve use the NFL draft as a starting point for a broader discussion on what we choose to measure in work and life and why.
**You can find the episode on:**
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**Notes and Resources:**
**Check out our exclusive community bonuses on Patreon**.
Get a copy of ***The Practice of Groundedness!***
**Please write a review on Apple Podcasts and help new listeners discover the show**!
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**The Current State of Social Media and Attention Economics** Apr 27, 2022
In light of the news that Elon Musk might actually buy twitter, Brad and Steve explore how they use social media in their own lives and they offer some new and interesting ideas about owning your energy and attention in an increasingly frenetic and commercialized world.
**You can find the episode on:**
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**Notes and Resources:**
Here is the Jonathan Haidt article and Derek Thompson article mentioned in the show. And the podcast conversation between the two of them that we referenced is here.
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**Habits Aren’t the Only Path to Health Behavior Change** Apr 20, 2022
This week we are joined by Michelle Segar, who is a researcher at the University of Michigan, Ann Arbor, studying sustainable behavior change. The discussion revolves around when and why habits fail, and how you can still make the right choice in those moments. It is a great and actionable conversation on a framework for progress that is different than and complementary to the power of habits.
**You can find the episode on:**
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***
Check out Michelle's new book (and take the quiz she mentioned in the show) at her website, here.
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**Daily Habits for Health and Performance** Apr 13, 2022
Brad and Steve share a framework for “minimum effective dosing” of habits for health and performance. They provide a menu of evidence-based health and performance habits with the biggest bang for the buck, and then discuss how to harmoniously integrate these habits with everything else you have going on.
**You can find the episode on:**
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***
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**Everyone Is Tired All The Time. Here’s What You Can Do About It.** Apr 06, 2022
Many people are experiencing a chronic low-grade fatigue. It can manifest as multiple snooze-button taps, mid-day crashes, struggling to find motivation for things that once made you tick, or some combination of all these things. This episode explores the two big reasons underlying this sort of low-grade chronic fatigue and what you can do about it in order to regain and reclaim your energy.
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***
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**Managing Uncertainty** Mar 30, 2022
How do we handle uncertainty in life? In this episode, Brad and Steve take on what to do when your world seems a bit out of whack. They dive into how to make better decisions , whether you should rely on intuition or rational thought processes, how to take care of your body during crazy times, and why there is no such thing as a bad decision. If your life feels a bit chaotic, this podcast is for you.
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***
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**From Opioid Addiction to Enlightenment** Mar 23, 2022
This is a conversation for the ages. Brad and Steve are joined by a special guest, Eric Zimmer, a former heroine addict now successful coach, entrepreneur, and podcast host. You'll immediately sense that Eric is a kindred spirit to everything the *Growth Equation Podcast* stands for. The trio go deep on what addiction thinks and feels like, how Eric worked his way into recovery, and the key lessons therein for all of us—regardless of your current state and station in life. It was also fascinating to think about addiction recovery as an extreme form of trying to make progress in any challenging pursuit.
***
At the age of 24, Eric was homeless, addicted to heroin and facing long jail sentences. In the years since he has found a way to recover from addiction and build a life worth living for himself, that includes becoming a parent, being a successful entrepreneur, living business to do more creative work, developing a personal coaching practice, and hosting a popular podcast.
Eric works as a behavior coach and has done so for the past 20 years. He has coached hundreds of people from around the world on how to make significant life changes and create habits that serve them well in achieving the goals they’ve set for themselves.
In addition to his work as a behavior coach, he currently hosts the award-winning podcast, The One You Feed, based on an old parable about two wolves at battle within us. With over 300 episodes and over 13 million downloads, the show features conversations with experts across many fields of study about how to create a life that has less suffering and more fulfillment and meaning.
**You can find the episode on:**
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***
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**Show Notes:**
Eric's coaching practice.
Eric's podcast, *The One You Feed*.
***The One You Feed Episodes Mentioned:***
Brad's conversation with Eric on Groundedness
Johan Hari on Stolen Attention
James Clear on Compounding Habit Change
Burnout with Leah Weiss
Recovery with Veronica Valli
Ethan Cross on Chatter
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**Longevity, Diet, and Changing Your Relationship with Excellence** Mar 16, 2022
In this episode, Brad and Steve get personal and discuss what is top of mind for them when it comes to their own health and longevity, including why Brad has decided to lose some weight (and how he's going about it), why Steve is changing his relationship with sport performance, and how so many controversial and polarizing topics (such as weight loss) need not be. You'll be sure to enjoy this intimate and thoughtful discussion on tough topics with themes and lessons that are applicable to everyone.
**You can find the episode on:**
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***
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**Re-listen: Life with Shalane Flanagan, Marathon Champion, Olympian and Coach** Mar 09, 2022
This week on The Growth Equation Podcast, Brad and Steve check in with NYC Marathon Champion, Olympian, coach, and friend Shalane Flanagan. The trio first discuss the challenges that come with transitions. Shalane candidly describes the hard and dark days she faced when transitioning away from being an athlete and how she struggled to see her purpose and meaning. Brad, Steve and Shalane then turn to how to cope with impostor syndrome. Shalane offers tricks such as finding your specific role and putting ego aside. Shalane also shares her thoughts on being one of the only female professional running coaches, what she’s learned about parenting in the past few months, and whether she would considering lacing up to compete at the master’s level.
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**The Case for Ambition** Mar 02, 2022
There have been many recent articles, essays, and books arguing against ambition—and some might even say the pursuit of personal excellence. In this episode of the podcast, Brad and Steve provide a counter argument and bring some much-needed nuance to this discussion. It is not ambition that is bad. It is the ways in which many people channel it, and the ways in which the culture encourages us to channel it. Understanding this empowers us to better self-direct our ambition as individuals, and for those of us in leadership roles, to change the game—whether it's sports, corporate, or education—in the same way.
**You can find the episode on:**
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***
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**How to Work With Performance Anxiety** Feb 23, 2022
Everyone experiences performance anxiety at some point. It's simply the cost of caring deeply about you are doing. In this episode, Brad and Steve dive deep on the mechanisms underlying performance anxiety and the various approaches to work with it: ranging from practices to diminish a strong stress response to those that help you channel anxiety and work with, not against, it.
**You can find the episode on:**
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***
Blog post on identity connected to achievement that is mentioned in the show is here.
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**Excellence, Mental Health, and the Olympics: Going Hard Without Falling Apart** Feb 16, 2022
Is it possible to strive for the utmost excellence without sacrificing your mental health? Can you care deeply about a pursuit without attaching your entire identity to it? Drawing from recent Olympic examples, these are the big questions, important, and timely questions that Brad and Steve wrestle with on this episode. This one is a must-listen for anyone serious about getting the most out of themselves in a healthy way, and also teachers, parents, coaches, and other leaders.
**You can find the episode on:**
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***
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**Good vs. Bad Motivation** Feb 09, 2022
A must-listen for anyone currently pursuing (or considering) big goals in their life. Brad and Steve dive into one of their favorite topics: how to strike the right balance between internal and external validation in the pursuit of big goals, and the interplay between identity, ego, and achievement. They give examples of what happens when motivation goes awry. They touch on people like Elizabeth Holmes, Barry Bonds, and Lance Armstrong, and in a nuanced way. And they provide concrete strategies to cultivate the good kind of motivation while minimizing the bad.
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***
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**People Are Losing Their Minds on the Internet** Feb 02, 2022
Brad and Steve address all the people who seem to be losing their minds on the internet, and what they do (at their best) to stop themselves from going down this path. Hopefully you can apply some lessons to your own life and the people in it.(Warning: This podcast is full of rants. Love them or hate them or somewhere in between, we wanted to give you a heads up.)
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***
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**When To Thrive vs. Simply Survive** Jan 26, 2022
Progress, continual growth, and development are all great, no doubt. But we all go through periods of life when it is wise to shift the goal from thriving to just getting through and surviving. What generally gets in the way: rigid expectations, fear of losing your rhythm, and the (false) entangling of how you feel (internally) with how you perform (externally). On this episode we dive into all that and more. Whether you currently feel like you are thriving or surviving, we're confident you'll find this week's discussion both interesting and practical, with concrete actions you can take starting now.
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***
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**All About Failure** Jan 19, 2022
Nobody likes to fail, but you can't get through life without failing at least a few times. On this episode, Brad and Steve discuss an evidence-based philosophy for thinking about failure—and also actually doing it. Topics include the interplay between self-discipline and self-compassion, finite versus infinite games, the short-term crappiness and long-term wisdom that comes with failing, and some of their own experiences with failure.
**You can find the episode on:**
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***
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**How to be Consistent** Jan 12, 2022
Good enough is usually good enough. Good enough over and over again—that's how you get to great. The culture loves heroic efforts. Heroic efforts are how you burnout. Great outcomes love consistency. Consistency is how you play the long game. This episode is all about how to make consistency a practice.
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***
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**The Science (And Philosophy) Of Setting Optimal Goals** Jan 05, 2022
Brad and Steve discuss the latest science of goal setting, including the common pitfalls most people overlook and the concrete principles for setting goals that will drive the process and outcomes you want in life. They also give personal examples of how they take this knowledge and apply it to setting goals in their own lives. This episode is filled with practical, timely, and immediately applicable tips. Don't miss it!
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***
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**Recapping the Six Biggest Performance and “Wellness” Ideas from 2021** Dec 29, 2021
Brad and Steve let loose recapping the six biggest ideas in performance and wellness from 2021.
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***
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**The Creative Process with Sculptor Emil Alzamora** Dec 22, 2021
Brad and Steve are joined by world-class sculptor Emil Alzamora to discuss his work, the idea (and life) of being a craftsperson, physical versus digital art, the creative process, the role of lightening inspiration versus hacking at it every day, and so much more.
**You can find the episode on:**
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***
Learn more about Emil here.
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**Fundamentals Not Fluff** Dec 15, 2021
On this episode, Brad and Steve dispel some recent trends in the health, fitness, and high-performance space, delving into how they came into existence, why people follow them, and what, if any, benefit they may have. Then, we go into what actually works for improvement and why it's so easy to focus on fluff and fads and so hard to focus on fundamentals.(Note: We call out a few particular trends. If you follow these we don't mean to offend you and would be interested to hear about your experience with them. We are always, and genuinely, open to being wrong and changing our minds.)
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***
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**What Does it Mean to be Courageous in Daily Life, With Ryan Holiday** Dec 08, 2021
Brad and Steve are joined by author Ryan Holiday for a wide-ranging discussion on courage: how it relates to self and society, and the big and small acts in our lives. They also discuss Ryan's routines, how he sticks to them, adhering to a process-mindset vs. an outcome one, and why physical practice is such an integral part of Ryan's job as a writer. For those who don't know him personally, Ryan is a great and genuine dude — he's the real deal. Ryan has done a bunch of podcasts on his new book, so we made sure to stick to new questions, prompts, and stories. This is one of our best conversations in a long time.
**You can find the episode on:**
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***
**Support Ryan's local bookstore and get these books that were recommended and discussed:**
*Courage is Calling*
How the Word is Passed
First Principles
*The Practice of Groundedness*
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**Top 10 Books of 2021** Dec 01, 2021
Brad and Steve discuss their top 10 books of 2021. Fun banter, and a great reading and holiday gifting recommendations. You don't want to miss out on this one.
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***
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Books discussed:
**Bullshit Jobs,** **by David Graeber.**
The Extended Mind, by Annie Murphy Paul.
The Shallows, by Nicholas Carr.
Wintering, by Katherine May.
The World Ending Fire, by Wendell Berry.
**Escape from Freedom, by Erich Fromm.**
**The Hidden Spring, by Mark Solms.**
**The Knowledge Gap, by Natalie Wexler.**
**Think Again, by Adam Grant.**
**Wanting, by Luke Burgis.**
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Grit and Exploitation vs. Exploration Nov 24, 2021

An interesting discussion on when grit is useful versus when grit gets in the way, and the value of exploration (going wide) before exploitation (going deep). Between the extremes of generalization and specialization there is quite a bit of nuance, and this podcast explores that in-between, using a few recent and large studies as a foundation for confidence in the assertions.

You can find the episode on:

***

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**Activity (And Other) Trackers** Nov 17, 2021
From Whoop to Fitbit to Oura, activity trackers are on the rise. On this episode of The Growth Equation Podcast, Brad and Steve dive into these wrist, finger, and chest worn devices. They discuss various types of trackers and their applications, and when these sorts of things work versus when they get in the way, or worse, cause harm. If you wear an activity tracker or have ever considered wearing one, you won't want to miss this episode.
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***
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**Do More Real Things in The World, Be Better, and Feel Better** Nov 10, 2021
On this episode of the Growth Equation Podcast, Brad and Steve discuss the vast benefits of doing real, concrete activities in a modern world that is increasingly complex and full of subjective measures. They argue that everyone, especially knowledge workers, should have a “real thing” craft to which they dedicate at least some time, energy, and focus. Doing real things keeps you humble and it keeps you well. This is one of the best episodes we've recorded in a long time, so don't miss out!
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***
Brad's essay in *Outside* on Doing Real Things.
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**Dave Pell: Managing Editor… Of The Internet** Oct 27, 2021
We are lucky to be joined by Dave Pell, the reader, writer, and all-around creative behind the internet's longest running big-time newsletter, *Next Draft*. In this far-reaching conversation, we talk about how Dave shows up consistently to do high quality work, his daily routines, mental health and news consumption, running your own little internet empire, getting addicted to relevance, the future of the media in the western world, Dave's new book, *Please Scream Inside Your Heart: Breaking News and Nervous Breakdowns in the Year That Wouldn't End*, and so much more. It's a far-reaching conversation that has something for everyone, from those wanting to understand excellence and high-performance in a traditional craft, to those who want to learn more about the inside baseball of newsletter publishing, to those who are curious about the news, its history, choices one makes in covering it, and where this all may be going.
**You can find the episode on:**
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**Additional Notes:**
Order Dave's brand new book on Amazon or via Bookshop.org
Subscribe to Dave's newsletter Next Draft here.
***
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**Everyone Can Benefit From Coaching** Oct 20, 2021
On this episode of the pod, Brad and Steve talk about all things performance coaching, including in fields outside of sport. They discuss everything from who can benefit from having a coach, to the value of credentials, to strategies you can use to separate hucksters from excellent professionals, to the nuts and bolts of their own individual performance and executive coaching practices.
**You can find the episode on:**
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**Additional Notes:**
“I am a life coach, you are a life coach: the rise of an unregulated industry”
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**SUBTRACT: The Power of Less** Oct 14, 2021
Less is not more. More is more. Less is less. But sometimes—no, even often—less is better. In this episode, Brad and Steve talk to Leidy Klotz, a professor at the University of Virginia with appointments in engineering, architecture, and business. They focus on his new seminal work, *Subtract: The Untapped Science of Less*. The trio discuss why subtracting is not second nature, why minimalism sounds so good but is so hard to implement, and how to overcome our biases to always be adding, be it personally or culturally. They also talk about Leidy's past as a professional soccer player and how he made the identity shift from standout athlete to standout academic, all before age 40; and how the lessons learned from sport can be applied to so much beyond the playing field.
**You can find the episode on:**
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**Additional Notes**
Get the book *Subtract* here.
Leidy's *Nature* paper here.
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**Productivity vs. Productive Activity and Time Management** Oct 06, 2021
A fun and wide-ranging conversation on the entire notion of productivity and time-management. We start from a 30,000 foot view of *what's the point of all this anyways?* and then go all the way down to the ground floor, where we cover common pitfalls and concrete practices that can help you right now to get the most out of your limited stay on this planet we call Earth.
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Get a copy of *The Practice of Groundedness!* It is currently over 40 percent off!
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white robot toy holding black tablet — **Closing the Empathy Gap** Sep 29, 2021
We use a recent exploration of the NFL's empathy gap as a doorway into a broader conversation about the tradeoffs between analytics and the human side of things in organizational and individual life. Steve also coaches Brad through a challenge he's having in sticking to his own physical practice.
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If you haven’t yet, pick up a copy of *The Practice of Groundedness!* **Get your copy today!**
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**Focusing on the Process When Results Matter** Sep 22, 2021
We dive into what it was like to launch the Growth Eq's latest book, *The Practice of Groundedness*. In particular, we focus on our struggles trying to practice what we preach during a frenetic, hectic, and results focused week. Plus, if you've ever wondered what it is like to launch a book, you won't want to miss this.
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If you haven't yet, pick up a copy of *The Practice of Groundedness!* **Get your copy today!**
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**Finding Stability in a Frenetic World** Sep 08, 2021
In this behind-the-scenes podcast, Steve interviews Brad on his new book *The Practice of Groundedness*. Where did the idea for the book come from? How do you go from an idea to a fleshed-out framework? Will groundedness help you run a faster 5k? All of those questions and more are answered in this week's podcast.
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**The Mind Outside of Your Head** Sep 01, 2021
People often think of the brain and the mind as the same thing. But they are not. The brain is an organ inside your skull. The brain contributes to the mind — or your thoughts, feelings, and general consciousness — but it is only a small part of it. Your mind is also made up of your body, and the people, places, and objects around you. On this episode of the pod, we explore the benefits of getting beyond a brain-based model of thinking and feeling and using the framework of an extended mind instead.
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Here is the book referenced in the show, *The Extended Mind*, by Annie Murphy Paul.
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**Determining the Greatest of All Time** Aug 25, 2021
We take a slight divergence from our usual topics to dive into one of those perennial questions with no possible answer: Who is the greatest of all time? To give ourselves at least some constraints, we narrow down into the world of sports. Our goal for this discussion was to entertain *and,* perhaps more practically, to help you think through the various criteria you use to evaluate performance and greatness in your own life. Enjoy the show!
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**How to Spot Guru Syndrome (And What to Do About It)** Aug 18, 2021
With conspiracy theories—on everything from diet, to exercise, to a global pandemic and vaccines—flying left and right, we wanted to devote some time to understanding the tendencies behind the people who spread these ideas. The goal is not to dunk on them (though we definitely do some of that) but more importantly, to use these folks as a model to help all of us spot the same tendencies in ourselves and those around us, so we can become aware of them and not give in. We talk about the underlying symptoms of “Guru Syndrome,” such as being addicted to being a contrarian, feeling like your part of a tribe, and the relevance the internet gives to provocative thinking, even if it is also bullshit thinking, and more. We also play devil's advocate, trying to pin ourselves down as having Guru Syndrome, which is the intellectually honest thing to do here. Listen to find out what happens. An entertaining and important episode for sure.
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**Olympic Lessons For All of Us** Aug 11, 2021
With the 2020 Olympic Games coming to an end, we thought we'd recap some of the best moments and explore what we all can learn from them, regardless of whether you are an athlete, an executive, an artist, a consultant, a parent, or something else altogether. Themes include: accepting what is happening to get where you want to go, self-awareness, community, competing with instead of against, and the relationship between vulnerability and true confidence. This was a good conversation where a bunch of interesting insights emerged. We hope you like it too!
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**Ask Me Anything (AMA) — It Depends!** Aug 04, 2021
We're back with another AMA. We field a broad range of listener questions on diverse topics, ranging from the Olympics to nutrition to how to *actually* implement a process mindset.
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The George Packer story on diverging American narratives that we mentioned is here.
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**How to Get Going When You Don’t Want To But Know You Should** Jul 28, 2021
Many people are feeling a kind of languishing these days, a sense of stagnation and lethargy as if everything is a big effort. We dive into what is underlying this and, more importantly, how to work your way out. To do so, we draw upon all the latest evidence in motivation as well as plenty of concrete examples, practices, and tips.
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**Unpacking The Best Press Conference Ever** Jul 20, 2021
A few days ago, NBA superstar Giannis Antetokounmpo was asked about keeping his mind right during high pressure games. His answer, which this podcast opens up with, was a masterclass in high-performance psychology, and really, psychology for all of life. A short summary: “Focusing on the past is ego,” he said. “Focusing on the future is pride. Focusing on the present is humility.” In this episode of *The Growth Equation Podcast*, we deconstruct this killer quote along with the person behind it, covering topics like confidence vs. arrogance, the relationship between doing the work and humility, and what it means to be an imperfect star. If you are a sports fan you'll love this. And even if you aren't a sports fan, you'll be sure to take away some gems that you can apply to your own life.
**Resources Mentioned:**
Leadership styles and Lebron vs. MJ
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**Growth Academy #10: Transitions** Jul 14, 2021
One of the hardest parts of work and life is facing transitions. These are often periods of discombobulation, where we may feel like we are losing a part of our identity. Here, we'll explore the science and art of big transitions, and provide tips and practices on how to prepare for and work through, with grace and grit, the big transitions in your own life.
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**Growth Academy #9: Self-Awareness (And Self-Distancing)** Jul 14, 2021
We explore the illusion of trying to be “balanced,” and how a better aim to strive for is the self-awareness to prioritize and choose to focus on what matters most to you in a given season of life. From there, we discuss the various strategies and practices that can be used to cultivate this sort of wise perspective in your own day-to-day life. We'll learn how one of the biggest paradoxes of self-awareness is that it requires getting outside of your usual mode of self.
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**Growth Academy #8: Harmonious Passion** Jul 14, 2021
In the last round of Growth EQ Academy podcasts (Academy episodes #6 and #7) we explored the genesis of motivation, drive, and passion, and what happens when it goes astray — and also, how to prevent this from happening. In this episode, we turn to harmonious passion, or the kind of drive that can propel you to great heights, without losing a sense of yourself and what is important to you.
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**Mental Health in Athletes (And Beyond)** Jul 07, 2021
Naomi Osaka recently withdrew from the Wimbledon Tennis Tournament. Mental health seems to have played a role. Osaka is not the first athlete and certainly won't be the last to struggle publicly and make big decisions as a result. In this episode, Brad and Steve dive into the topic of mental health in elite athletes. They discuss the wonderful impact of more awareness and less stigma around mental health, but also the dangers of stopping there—versus going on to effective treatment methods, which usually require some level of playing through the pain. An important episode on an important topic that benefits from a bit more nuance than how it has been covered in the mainstream press to date.
**Resources Mentioned:**
You are Not a Rock
The Coddling of the American Mind
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**Growth Academy #7: Obsessive Passion** Jun 30, 2021
We go deep on the “bad” kind of passion, exploring how motivation and drive can become destructive — leading to burnout, angst, unethical behavior, and depression — and what you can do to stop this from happening in yourself and the teams in which you work.
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**Growth Eq Academy #6: Motivation and Drive** Jun 30, 2021
Intense motivation and drive — what we call *passion* — is both a blessing and a curse. A blessing because it can help you accomplish great things. A curse because it can narrow your world and get you to a point where you lose perspective and burn out. This kind of passion is like rocket-fuel: extremely powerful, but only productive when pointed in the right direction. That's what we'll explore in this episode, drawing from science, history and practice.
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**CAL NEWPORT on The Moral Weight of Working, Not Working, and Bragging About Both** Jun 23, 2021
Some people love to grind and work long days and on the weekends. Some people like never to work outside of traditional hours. Some people like to brag about how much they work. Other people like to brag about how little they work. When should we work? Is there such a thing as too much work? Too little work? Our good friend, colleague, and always critical thinker Cal Newport (author of *Deep Work, Digital Minimalism,* and *A World Without Email*) joins us for a wide-ranging discussion on work. Part philosophical theory, part cultural critique, and part pragmatic, this episode is for everyone who “works,” which, as you'll see, is all of us.
Brad's blog post on the topic is here.
More on Cal Newport, his podcast, and his books is here.
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**Growth EQ Academy #5: Purpose** Jun 16, 2021
Motivation comes from diverse sources, but perhaps none is more powerful than purpose. Why is this the case? What happens in our brain and body when we are driven by a purpose? How can we all create more meaning in our own lives, not just so we can perform better, but also, and arguably more important, so we can be more fulfilled. Listen in to learn more and find out.
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**Growth EQ Academy #4: Routines** Jun 16, 2021
The first rule of routines is to have one and stick to it. The second rule of routines is to be able to let go. We explore the truth of this paradox, how to build the optimal routine for yourself given your current life station, the power of pre-performance priming, and when to use energy on decision versus when to automate them.
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**Growth EQ Academy #3: Rest and Recovery** Jun 09, 2021
Forget about all the products and services that promise to help you recharge. You don't need all (or really, any) of that stuff. In this episode of the Growth Equation Academy, we detail the foundations of how to come down after challenging periods. Topics include breaks, taking an interval training approach to all of work, sleep, and other ways you can mentally and physically recover in a way that promotes sustainable growth.
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
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**Growth EQ Academy #2: Stress Yourself** Jun 09, 2021
While there are many definitions of stress, we like to think of productive stress as a stimulus that challenges you in a manner which promotes growth. In this episode of the Growth Equation Academy, we dive deep into productive stress. Topics include just-manageable challenges, how to determine the right amount of stress, what conditions create deep-focus work, and how productively stress yourself on micro and macro timescales.
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**Growth EQ Academy #1: Stress + Rest = Growth.** Jun 09, 2021
It's the universal equation to make sustainable progress in anything. In this episode of the Growth Equation Academy, we review what we mean by “stress” and “rest,” and discuss how the growth equation can be a valuable concept across diverse contexts—personally, professionally, and organizationally. Too much stress with not enough rest you get injury, illness, and burnout. Not enough stress with too much rest you get complacency or stagnation.
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**Fascinating Insights About Aging and Performance** Jun 02, 2021
Phil Mickelson just won the PGA Championship at age 50. That is no joke. In this episode of the Growth Equation podcast, Brad and Steve use Mickelson's shocking victory as the basis for a conversation on aging and performance. They discuss the importance of mindset and intrinsic drive; how to thwart the decline of raw talent that comes with aging while at the same time reaping the rewards of wisdom; Mickelson's intense fasting regime (what exactly was it and did it help, hurt, or not really matter at all?); and how hard work isn't always about training the body but also about training the mind. This episode is chock-full of wisdom and practical advice. We hope you learn as much as we did from the discussion.
Here's the column mentioned in the episode on aging and the crossing wisdom and talent curves.
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**You can find the podcast on:**
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Resources referenced:
The book Make It Scream, Make it Burn, and the Second Life essay on its own here
The value of doing something real in the world
Why do rich people love endurance sports
Shop Class As Soulcraft
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**The Instagram Filter Theory of Life and Doing Real Things in the World** May 26, 2021
Why is it that so many people seem so out of touch with reality these days? In this episode of the *Growth Equation Podcast,* Brad and Steve explore a new theory that argues the best way to stay grounded (and not become an ego-maniac) is to do real, concrete things in the world where you either succeed or fail. And, they argue, these successes or failures are best when they happen privately (or perhaps in a small group). We'll explore stories involving lifting weights, building tables, running, and gardening. We'll also talk about why so many white-collar people love triathlon. We feel that this is one of our most interesting and valuable conversations in a while, and we hope you like it too.
**Check out our exclusive community offers on Patreon here**.
**You can find the podcast on:**
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**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
Resources referenced:
The book Make It Scream, Make it Burn, and the Second Life essay on its own here
The value of doing something real in the world
Why do rich people love endurance sports
Shop Class As Soulcraft
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**Load Management (In Sport, Work, and Life)** May 19, 2021
All the stars in the NBA are getting hurt. This comes off the coattails of a hyper-condensed season because of COVID-19, followed by a shortened off-season that led directly into another condensed season. The injuries, many of which are classic overuse issues, aren't a coincidence. They are the result of lots of stress, not enough rest. In this episode of the Growth Equation Podcast, Brad and Steve are joined by Coach Jojo to discuss the concept of “load management” and how it applies not only to high-level athletes but to all of us. As a bonus, they debate whether Lebron James is underpaid or if it's just that top CEOs are overpaid (or both).
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**Divorce in High Performers** May 12, 2021
Many were shocked to hear about Bill and Melinda Gates getting divorced. But some weren't. After all, they are both extreme pushers, those who care deeply about their mission and work. The cost of this deep caring is often making sacrifices in other areas of life. On this episode of the *Growth Equation Podcast*, Brad and Steve dive into what big drive, purpose, and motivation — all usually thought of as positive attributes — can leave in their wake. They not only discuss divorce in relationships, but also how a peak pursuit can divorce you from many other elements of your life.
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**How to Read More and Read Better** May 05, 2021
One of the best ways to be smarter, kinder, and wiser is to read. Straight up. It's the truth. On this episode of *The Growth Equation Podcast*, Brad and Steve dive deep into all things reading. They discuss deep versus superficial attention, nonfiction vs. fiction, how to develop a consistent reading habit that will work for you, and so much more. Whether you are an avid reader or someone who hasn't picked up a book in ages, this episode will get you thinking about reading in new and improved ways.
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**Right Thinking** Apr 28, 2021
There is infinite information out there. Every day, we are inundated with principles, concepts, and ideas. How does one wade through the deluge, let alone discern where to lean in and pay close attention versus where to lean out and ignore? On this episode of The Growth Equation Podcast, Brad and Steve dive into models for right thinking, or bringing deliberateness and skill to what we take in and what we share out. Among many other things, they dive into their “three-legged” stool framework for evaluating concepts, ideas, and principles — a practical framework that much of their work benefits from, and yours could too.
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**Hero Worship and Performative Everything** Apr 21, 2021
On this episode of the Growth Equation podcast, Brad and Steve discuss the culture's obsession with idolizing certain people, and how thanks to the internet, everyone has a chance to win at this game. But is it a game that you actually want to win? Or are the forces of so-called celebrity (or going viral, or growing a personal brand, or becoming more influential, and so on) actually just making life increasingly performative rather than real? Might this be leaving us exhausted and stressed? Is there a practical way to opt out?
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**Skill vs. Luck vs. Hard Work** Apr 14, 2021
Hard work is often talked about as a be-all end-all when it comes to performance, and even personhood. On this episode of *The Growth Equation* podcast, we explore what hard work can (and can't do), what pursuits are more prone to be impacted by hard work, and the difference between hard work making you as good as you can be versus making you better than others. We also look at the history of hard work as a moral concept, and offer some thoughts on why it might be misguided.
Resources Mentioned:
Born Losers by Scott Sandage
Rachel Hollis Instagram Post
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**An Honest Rant on College Admissions** Apr 07, 2021
The film *Operation Varsity Blues,* a chronicle of the massive college admissions scandal that occurred from 2011 to 2018, was just published on Netflix. It is a pretty damning (and tragic)film. In this episode of *The Growth Equation* podcast, Brad and Steve use the film as a jumping off point to an in-depth discussion of everything that is wrong with higher education. Of course, they also offer some ideas on how to fix it. Topics discussed include standardized testing, to pay or not to pay athletes, and how so many schools have become a luxury brands in the same way that a Prada bag or Gucci wallet are. Warning: this show is not for the faint of heart or easily offended. Brad and Steve don't hold back in their analysis of how we got into this mess. But it will take this kind of brutally honest analysis if we are to have any chance at working our way out.
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**Inside Baseball: Book Publishing** Apr 05, 2021
In this special bonus episode, Brad and Steve delve into the process of becoming authors, starting from their early days writing hardly-read blogs to landing book advances with large publishing houses. This episode is a must-listen for anyone who has ever wondered how to write a book, the difference between self-publishing and traditional-publishing, or what goes into turning an idea on the back of a napkin into 250 pages for sale at Barnes and Nobles.
To Subscribe and get the full episode, head over to: https://www.patreon.com/TheGrowthEquation
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**Slaying Sacred Cows in Health and Fitness** Mar 31, 2021
To foam roll or not to foam roll? Force yourself to endure an ice-bath after a grueling workout, or sit it out? Cardio or weights, or perhaps even more pertinent, will doing cardio hurt your weights (and vice versa)? Sure, “diets” are no good, but neither is being opposed to all weight loss, right? What matters more, training frequency or duration or intensity? The list goes on and on. In today's episode, we are going to spend some time debunking myths in health and fitness and discussing what actually works, and when. As you might guess, there's a fair of amount of “it depends,” in this episode, but we do our best to tease out the “on what.” To help us navigate the sometimes overwhelming and bizarre world of health and fitness, we've got special guest Zach Greenwald, an exercise scientist, gym owner, and personal strength and conditioning coach to Brad (and coach to strength athletes far better than Brad!) We had a great time in this conversation and learned a lot. We hope you do too!
**Zach's gym and personal coaching: Strength Ratio.**
**Zach on Instagram.**
**Check out our exclusive community offers on Patreon here**. **(Note: Judson will be joining us for a conversation on his book in an upcoming book-club!)**
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**Unwinding Anxiety** Mar 24, 2021
Anxiety, in the broadest of terms, is discomfort with uncertainty. In the words of psychiatrist, neuroscientist, and author Judson Brewer, “it's a severe condition; that is, it's the human condition.” On this week's episode of *The Growth Equation* podcast Brad and Steve are joined by Judson for a wide-ranging conversation on anxiety. They touch on anxiety's evolutionary roots, historical evolution, and modern day permutations. They also detail Judson's 3-part process to unwind anxiety, using as an example Judson's own current situation: resisting the impulse to constantly check reviews on his newly released book. Finally, they dive into something that Judson once told Brad about his own experience of anxiety while meditating: “That's just your ego afraid to die.” Judson is one of the smartest people Brad and Steve know, and in this conversation, you'll see why. With an uncanny ability to go broad and deep, to explain and coach, Judson is a great teacher for all.
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Judson's new book, *Unwinding Anxiety.*
**Check out our exclusive community offers on Patreon here**. **(Note: Judson will be joining us for a conversation on his book in an upcoming book-club!)**
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**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**What “Good Sleep” Really Means and How to Get It** Mar 17, 2021
Sleep. It's a topic that affects everyone, and it's particularly timely coming off of daylight savings time, which doesn't do much other than make an entire country of people groggy. Against that backdrop, Brad and Steve figured it'd be a perfect occasion to dive deep into sleep. They discuss the fundamental and sometimes surprising habits that set you up for a good night's sleep, the role of melatonin (both naturally and as a supplement), what's happening in your mind and body throughout the night, and the costs and benefits of using sleep-trackers. Equal parts intellectually interesting and practical, this episode is chock full of insights for anyone who sleeps, which is everyone!
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**Why Practicing Humility is the Key to True Confidence and Belonging** Mar 10, 2021
A phenomenon that just about everyone is familiar with goes like this: You are striving hard to reach the next level at your given craft or pursuit. After loads of hard work, you finally reach it. When you do, you vacillate from feeling in over your head to feeling like you belong. Sometimes your ego may be too big; other times, too small. It's a wild and uniquely human ride. Someone who knows it well is Mara Gay. Shortly after she got her dream job at the *New York Times* editorial board, she told us, “This feels like going from playing in high-school to getting drafted into the NFL.” In this episode of *The Growth Equation* podcast, we are joined by Mara for a wide-ranging conversation on taking your game to the next level, and the importance of practicing humility as you do. Mara's craft is reporting and writing, but the topics we discuss are applicable to sustainable success and peak performance in all fields. These include how to keep perspective to stop your ego from getting in your way, imposter syndrome, resilience, staying hopeful during dark times, identity, routines, setting boundaries between work and life, and Mara's ongoing battle with a serious case of COVID-19. We absolutely loved this conversation and we think you will too.
Follow Mara Gay on Twitter here.
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**A World Without Email (And a More Optimal Life) With Cal Newport** Mar 03, 2021
Do you dislike email, or at the very least, the amount of time, energy, and attention your inbox demands? If so, you aren't alone. In this episode of *The Growth Equation Podcast,* we welcome Cal Newport, bestselling author of *Deep Work, Digital Minimalism,* and most recently, *A World Without Email.* We dive deep into Cal's new book. But we also explore Cal's journey to becoming an author who is also a computer scientist, and who was formerly a pretty dang good athlete all the way up to the collegiate level. This is a wide-ranging conversation that tackles a variety of topics including using constraints to be more free, fit versus grit, exploration versus mastery, and of course e-mail (and more accurately, how to lessen its role in your life).
**Get Cal's new book, *A World Without Email,* here.**
**Check out our exclusive community offers and special launch giveaways on Patreon here**.
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**Coaching Beyond Sport** Feb 24, 2021
Coaching has long been a foundation of sport, but only more recently is it spreading into other industries. From business, to health care, to creativity, more people are seeking coaches to help them boost their performance and longevity, and the flip side of that coin, to help them avoid burnout too. On this episode of the *Growth Equation* podcast, Brad and Steve are joined by Sarah Milby, founder of the company *Valor Performance,* which aims to scale coaching to non-traditional spaces. The trio dive deep into who could benefit most from coaching, the principles of good coaching, what to look for in a coach, and the future of coaching as it continues to expand. While they focus on coaching, they also touch upon traditional management leadership, and much of what they discuss can be applied to other fields too. At its core, this is a good discussion on helping people improving, even if that person you are helping is yourself (*i.e.,* self-coaching).
**Check out our exclusive community offers and special launch giveaways on Patreon here**.
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**(As mentioned in the show, you can use the Promo code “GROWTH” for discounted coaching from Valor Performance. Learn more here.)**
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**Getting Beyond Hack Culture** Feb 17, 2021
Hack culture—or the general idea that there are specific products, services, or supplements that will quickly make you healthier, happier, fitter, and more productive—has taken off in the last decade. In this episode of the *Growth Equation* podcast, Brad and Steve explore how and why this has happened. They discuss what, if any, “hacks” may be worthwhile, and why so many people fall for the myriad other ones that don't work (at best) and are downright harmful (at worst). Since the goal of this show is never to be doom and gloom, they also spend time on what actually works to become healthier, happier, fitter, and more productive, outlining the steps that actually make a difference and that everyone can take.
**Check out our exclusive community offers and special launch giveaways on Patreon here**.
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**The Science of Pacing (And Not Just For Sport, But All Big Projects In Life)** Feb 10, 2021
COVID-19 has often been compared to a marathon (by us, too! Brad wrote a piece in *The New York Times* back in May of 2020 saying as much). A big part of this analogy relies on the importance of pacing; and not just physically, but how you frame the pandemic in your mind, too. Yet it's not just COVID-19 that a framework of pacing is helpful for; it's all the big projects in our lives. In this episode of the *Growth Equation* podcast, Brad and Steve explore how and why pacing is such a useful mental model for approaching diverse endeavors, from a marathon, to writing a book, to starting a company. They introduce four different pacing strategies—positive, even, negative, and variable—and discuss the situations when each makes sense. They also talk about the relationship between the different pacing strategies and risk tolerance; reward upside; and one's experience for the task at hand. You'll leave this episode with a new way to think about progress and a toolkit (and language) for aligning your speed with what's in front of you.
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**Teamwork, Flow, and Peak Performance on K2** Feb 03, 2021
A few weeks ago, a team of Nepali climbers made history, summiting K2 for the first time in winter, a feat that represents mountaineering's last crowned jewel. In this episode of the *Growth Equation* podcast, Brad and Steve delve into how the impossible was made possible. In particular, they focus on the role of teamwork, pride, and purpose in a sport that is often very individualistic and egocentric. They then zoom out of climbing to discuss the fascinating science behind the principles that took these Nepali climbers to the top of the world, and they explore how these same principles can help all of us climb the metaphorical mountains in our own lives.
(In the show, we mentioned a video of the last 10 meters of the ascent. Here it is!)
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**Tom Brady and the Relationship Between Peak Performance and Age** Jan 27, 2021
This past weekend, in the NFL playoffs, one game featured quarterbacks aged 37 and 43. The other game featured quarterbacks aged 24 and 25. Quite a stark difference, huh? In this episode of the *Growth Equation* podcast, Brad and Steve dive into the relationship between peak performance and age. They draw upon the latest research and their own coaching experience to introduce a simple framework for thinking about aging and peak performance: two curves that eventually meet—one for raw talent and quickness; the other for wisdom and experience. They discuss how these curves are unique for different pursuits and different people, and they offer advice on planning and executing a career or craft over time. This conversation is a good one; it combines conceptual nerding out with practical tips.
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beige, yellow, and blue loom bands — **Factors of Resilience** Jan 20, 2021
Resilience is the capacity to bounce back when you get knocked down and to persevere during challenging times. It is a timeless quality, but also one that feels particularly timely. In this episode of the *Growth Equation* podcast, Brad and Steve discuss what they refer to as the *factors of resilience*, or the attributes and practices that help people to cultivate this important quality. Per the usual, they draw on the latest research, historical patterns, and their experience coaching individuals through dark times. In all, there are nine factors of resilience. Each is helpful on its own, but their power is fullest when they are applied collectively. In this hour, Brad and Steve walk you how through how to do just that.
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**The Secrets of Lasting Change** Jan 13, 2021
Over 70 percent of New Year's resolutions fail in the span of just a few weeks. Yikes. In this episode of the *Growth Equation* podcast, Brad and Steve discuss what the latest science says on making change that sticks. They touch on the habit-forming cycle of trigger, behavior, reward, and discuss why so many people follow it and still fail. They offer additional frameworks and practices that are proven to drive meaningful and sustainable change, and they discuss their own personal challenges with the topic too.
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**We Finally Made it to 2021—Now What?** Jan 06, 2021
Well, 2020 was a long and challenging year. It's over! But just because the calendar flipped doesn't mean everything is suddenly fine. In this episode of the *Growth Equation* podcast, Brad and Steve discuss an interesting behavioral science concept called the “fresh start effect,” which says people tend to start aspirational behaviors on Mondays, the first day of a new month, and certainly at the beginning of a new year. From there, they talk about the importance of tempering expectations in the now while, at the same time, being optimistic for the future. For example, with COVID-19, though everyone is (rightfully) excited about vaccines, the truth is that we just got to mile 20 of a marathon. This is *not* the time to celebrate; it's the time to dig in, knowing the celebration is down the road. Finally, they conclude by discussing individual goals for 2021 and various insights, self-talk strategies, and practices that can help you stay on the path and achieve them.
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**How to Make Your Brain a Better Place** Dec 30, 2020
In this episode of the *Growth Equation* podcast, Brad and Steve discuss the evidence-based, do-it-yourself methodologies to improve day-to-day mental health and well-being. They explore movement, meditation, and other ways to create space between a situation and your response to it. There is a whole lot of noise when it comes to this sort of stuff, and in this episode, Brad and Steve focus in on signal, aka, the stuff that *actually* works.
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**Taylor Swift and the Principles of Hot Streaks** Dec 23, 2020
Taylor Swift just released her latest album, *Evermore*. It is wonderful. It is also the second album she's released this year, following *Folklore*, which is also wonderful, and was released back in July. The crazy thing is this: Swift didn't start working on either of these albums until April of this year. This means that she averaged writing a song about every 7 days for 225 days. Originally, *Folklore* was slated to come out in March of 2021, and *Evermore* significantly down the road from there. As context, before this creative burst, Swift put out an album about once every two years. Yet many critics say these two recent albums, in a span of just a few months, may be her best yet. In this episode of *The Growth Equation* podcast, we explore Swift's hot streak as a way to better understand the science, and art, of getting into a groove more broadly. We discuss entering a rhythm, maintaining a rhythm, and exiting a rhythm; as well as the common cycle of mastery: from simple, to complex, to simple but different.
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**The Trappings of Unchecked Striving: Zappos and Tony Hsieh’s Tragic Death** Dec 16, 2020
A few weeks ago, Zappos founder and CEO Tony Hsieh tragically died in a house fire. It is unclear whether the death was accidental, if Hsieh was intoxicated at the time, or if he locked himself in a room. What is clear is that during the last few months of his life, Hsieh was spiraling downward into substance abuse (nitrous oxide) and biohacking (starvation and nonsensical sleep schedules), while at the same time latching onto utopian fantasies. This somber but important episode takes Hsieh's devastating story as an inroad to explore how even the smartest, kindest, most optimistic souls can all too easily veer off the path, and how if we are not careful, we can too.
Forbes article on Hsieh's “American Tragedy of Self-Destruction” mentioned in the show.
Brad's new post on a toxic culture that says you should be happy and healthy always.
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**The Zen of Running and Writing** Dec 09, 2020
In 2010, the writer Katie Arnold welcomed her second daughter into the world. Three weeks later she lost her father, also her best friend. Dealing with the grief was discombobulating. As she told us in this week's podcast, “I could not talk my way out of it. People could not reassure me the fears I was facing about my own mortality were not true…I tried lots of different healing and therapies, some worked a little, others did not, but really what worked for me was running. Moving on my own two feat through the wilderness.” Arnold followed her drive to run all the way to being the women's champion of the grueling and highly competitive Leadville ultramarathon in 2018. In this fascinating podcast, we discuss everything from running's role in processing grief and other challenging emotions; to the commonalities between Zen, running, and writing; to how instill in children a love of movement and nature. This was a fun conversation, and Katie is full of actionable wisdom. We hope that you enjoy it!
Katie's memoir is titled Running Home.
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**McKinsey, Opiods, and The Dark Side of High Performance** Dec 02, 2020
Earlier this week, the *New York Times* broke a story detailing how the prestigious consulting firm McKinsey and Company “proposed paying pharmacy companies rebates for Oxycontin [a popular opioid] overdoses.” Worse, partners at McKinsey allegedly tried to cover the evidence of their recommendation. In this episode of *The Growth Equation podcast*, Brad, a former McKinsey consultant himself, and Steve use this moral failure as a jumping off point to discuss ethical creep in high-performance organizations and cultures—from the corporate world, to start-ups, to sports—and what we can do to prevent it in ourselves and those we coach, parent, teach, and lead.
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(**NYT Story on Opiods:** https://www.nytimes.com/2020/11/27/business/mckinsey-purdue-oxycontin-opioids.html)
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**Amusing Ourselves to Death** Nov 25, 2020
In this episode of the Growth Equation podcast, Brad and Steve dive into an underground classic from the 1980's: *Amusing Ourselves to Death,* by Neil Postman. The main premise of the book is that the medium via which we consume information is a metaphor for the culture; our brains, both as individuals and as a collective, become what we pay attention to and *how* we pay attention it. At the time Postman wrote the book, he was concerned about how television news was becoming more and more about entertainment and less and less about serious discourse. If only Postman, who died in 2003, could be alive to see the current information environment. Brad and Steve do their best to update Postman's argument for modern times and share tips and tricks on how you can protect your attention, be a better citizen, and create space for serious and meaningful discussion in a world of nonsense and noise.
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**Rich Roll: The Art of Meaningful Conversation** Nov 18, 2020

Rich Roll is a globally renown ultra-endurance athlete, wellness advocate, bestselling author, husband and father of four. He also hosts the wildly popular Rich Roll Podcast, one of the top 100 podcasts in the world with over 100 million downloads. On this episode of The Growth Equation Podcast, Brad and Steve welcome Rich. He shares how his experiences in competitive swimming, law school, and addiction and recovery help him when preparing for his podcast. He discusses why he made the decision to evolve his podcast from evergreen topics to speaking to matters of the day and how to have meaningful conversations with those with whom we vehemently disagree. Rich also offers a glimpse into how his family views his successes, failures, and public image. Finally, the three discuss Rich’s latest book, Voicing Change, which features timeless wisdom and inspiration from the Rich Roll Podcast.
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**Trust: The Most Important Thing There Is** Nov 11, 2020
A wise professor once told Brad, “Trust is the most important thing there is and all inefficiencies at their core are created by a lack of trust.” On this episode of The Growth Equation Podcast, Brad and Steve discuss the importance of trust and what it means to trust yourself and to trust others. They consider what it means to “trust your training” and review the research and science behind how to build trust with others. The pair offer ways to identify trust gaps in personal or working relationships and reflect on their own relationship to identify their trust gaps and how to bridge them.
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**Special Episode: Election Madness** Nov 05, 2020
In this raw, uncut, and immediately uploaded episode, Brad and Steve explore the still-unfolding chaos around the 2020 US presidential election, how we got into this mess, and how we can get out.
For the two articles we reference in the podcast:
Driven Apart or Coming Together: It's Our Choice
The Simple Reason that the 2020 Polls were Wrong
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**A Discussion About Race with Jojo McDuffie** Oct 28, 2020

It infiltrates every aspect of our lives and deserves the time for a thoughtful discussion. On this episode of The Growth Equation Podcast, Brad and Steve welcome back friend of the podcast Jojo McDuffie to discuss the topic of race. The three share their different experiences with race growing up in Michigan, Texas and Virginia. They discuss the convergence of racism and mental health and talk about the difference between sympathy (“I see your pain”) and empathy (“I feel your pain”). Steve shares what science says about our subconsciousness and systemic racism and Jojo offers why when it comes to race it’s better to be consciously biased than unbiased.
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**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
The post A Discussion About Race with Jojo McDuffie appeared first on The Growth Equation.
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**Defining Success: Lebron vs. Jordan** Oct 21, 2020
This month Lebron James won his fourth NBA Championship and once again spurred the question: who is better, Lebron James or Michael Jordan? On this episode of The Growth Equation Podcast, Brad and Steve tackle the question, but go beyond the championships and MVP awards and consider performance and success more broadly. They discuss their differing paths to greatness and how they each managed to sustain their peak performance. Brad and Steve also evaluate the pair based on a variety of other factors, such as whether their motivation comes from, their differing skill sets, the talent pool surrounding them, and their focus and activism off the court.way.
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**You can find the podcast on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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**The Social Media Episode** Oct 14, 2020
The Social Dilemma, a documentary on the rise of social media and the damage it has caused to society, is one of the top shows on Netflix and it has us thinking. On this episode of The Growth Equation Podcast, Brad and Steve tackle the issue of social media and its impact on our health and wellbeing. They discuss the pros and cons of the most popular platforms, how they hijack our attention, and whether they should be more strongly regulated. Brad and Steve discuss their own challenging relationships with social media, what it would take for them to leave the platforms all together, and the strategies they employ so that they can use (some of) the platforms in a (mostly) healthy and sustainable way.
Sloan Sports Analytics Conference: Social Media and Athletics
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**You can find the podcast on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
The post The Social Media Episode appeared first on The Growth Equation.
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**Listener Mailbag with Brad and Steve: Diet, Motivation, and Home Office Design** Oct 07, 2020
Ever wonder what Brad and Steve do for the first and last 90 minutes of each day? What their in-home offices look like? What their favorite apps are? On this episode of The Growth Equation Podcast, Brad and Steve take more questions from their listeners. They share how they stay motivated and stay connected to friends and family during the pandemic, how they wind down each day, what they put in their smoothies, who they turn to for advice, and more.
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**You can find the podcast on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
The post Listener Mailbag with Brad and Steve: Diet, Motivation, and Home Office Design appeared first on The Growth Equation.
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**How to be Clutch (and Avoid Choking)** Sep 30, 2020
This week marks the conclusion of the NHL Stanley Cup Finals and the start of the NBA Finals and MLB playoffs. We've seen (and are sure to see more) spectacular performances and unfortunate collapses. On this episode of The Growth Equation Podcast, Brad and Steve discuss what we can do to be clutch and avoid choking when the stakes are high. The pair discuss what it means to be clutch and how to prepare for high-pressure events — whether on the track, behind the microphone or in the boardroom. Brad and Steve also share strategies to rescue ourselves when we do choke and what sports psychology gets wrong on this topic.
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Resources Mentioned:**
Setting Goals that Work For You, Not Against
Being Clutch Isn't Magic; It's Trainable
**You can find the podcast on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
The post How to be Clutch (and Avoid Choking) appeared first on The Growth Equation.
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**Listener Mailbag with Brad & Steve: Routines, Reading, and Suffering** Sep 23, 2020
You asked, they answered! On this episode of The Growth Equation Podcast, Brad and Steve take questions from their listeners. The pair discuss strategies for staying positive when the news is seemingly all negative, how to balance multiple passions, and how to be patient with long-term goals. Steve tackles the importance of pausing training when injury lingers and Brad considers whether sacrifice and suffering is essential to achieve the highest levels of performance. Finally, Brad and Steve offer their book recommendations.
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**Resources Mentioned:**
Range by David Epstein
Antifragile by Nassim Taleb
Meditations by Marcus Aurelius
Why Buddhism is True by Robert Wright
Once A Runner by John L Parker
Mastery and The Way of Aikido by George Leonard
Escape from Freedom by Erich Fromm
To have or To be by Erich Fromm
The Art of Loving by Erich Fromm
Going to Pieces Without Falling Apart by Mark Epstein
Thoughts Without a Thinker by Mark Epstein
Advice Not Given by Mark Epstein
The Recovering by Leslie Jamison
The Empathy Exams by Leslie Jamison
Zen and the Art of Motorcycle Maintenance by Robert Pirsig
Radical Compassion by Tara Brock
The Corrections by Jonathan Franzen
Deacon King Kong by James McBride
Middlesex by Jeffrey Eugenides
**You can find the podcast on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
The post Listener Mailbag with Brad & Steve: Routines, Reading, and Suffering appeared first on The Growth Equation.
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**Amelia Boone: Obstacle Racing and Mental Health Warrior** Sep 16, 2020
Amelia Boone is one of the most accomplished obstacle race athletes in history, having won the Spartan Race World Championship in 2013 and the World’s Toughest Mudder in 2012, 2014 and 2015. She’s also struggled with OCD and an eating disorder that resulted in hospital and treatment center stays. On this episode of The Growth Equation Podcast, Brad and Steve speak with Amelia Boone about her highs, lows and what she’s learned along the way. Amelia shares advice on recovery (including what to do if you find yourself relapsing) and how to speak to friends or family members suffering from mental illness. She speaks to the power that comes from giving voice to issues and how she reconciles her various identities, including obstacle race warrior and mental health warrior.
National Suicide Prevention Lifeline: 1-800-273-8255
Amelia's heartfelt blog post on her experience with an eating disorder
Amelia on Twitter
Brad writes about his experience with OCD
Made of millions information page for OCD
Information on suicidal OCD
National Eating Disorders Association Helpline: 1-800-931-2237
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**You can find the podcast on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
The post Amelia Boone: Obstacle Racing and Mental Health Warrior appeared first on The Growth Equation.
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**She’s Back! Life with Shalane Flanagan, Marathon Champion, Olympian and Coach** Sep 09, 2020
She’s back! This week on The Growth Equation Podcast, Brad and Steve check in with NYC Marathon Champion, Olympian, coach, and friend Shalane Flanagan. The trio first discuss the challenges that come with transitions. Shalane candidly describes the hard and dark days she faced when transitioning away from being an athlete and how she struggled to see her purpose and meaning. Brad, Steve and Shalane then turn to how to cope with impostor syndrome. Shalane offers tricks such as finding your specific role and putting ego aside. Shalane also shares her thoughts on being one of the only female professional running coaches, what she’s learned about parenting in the past few months, and whether she would considering lacing up to compete at the master’s level.
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**You can find the podcast on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
The post She's Back! Life with Shalane Flanagan, Marathon Champion, Olympian and Coach appeared first on The Growth Equation.
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Growth EQ Principles: Self-Compassion Sep 06, 2020

On this week's episode of Growth Equation Principles, Brad and Jojo explore self-compassion, and explain why cultivating it is key to lasting performance and wellbeing even, and perhaps especially, for high-achievers.

The post Growth EQ Principles: Self-Compassion appeared first on The Growth Equation.

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**Six Hot (and Thoughtful) Takes on Performance** Sep 02, 2020
On this episode of The Growth Equation Podcast, Brad and Steve offer six hot (and thoughtful) takes on topics related to performance and well-being. They discuss whether it's better to have low expectations and if inspiration can actually help performance. The two debate how much of performance is luck versus skill and how our perceptions change when our knowledge changes. Finally, they turn to why constraints are actually a good thing and how anyone can cultivate courage.
Inspiration has limits
Chance vs. control. vs. skill
Constraints
Courage
Expectations vs reality
Deep understanding vs. staying on the surface
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**You can find the podcast on:**
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Spotify
Android
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**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
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Growth EQ Principles: Patience Aug 30, 2020

Understanding that most important things in life are nine-inning games can help support happiness, performance, and satisfaction. On this week's episode of Growth Equation Principles, Brad and Jojo explore patience.

The post Growth EQ Principles: Patience appeared first on The Growth Equation.

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**The Pandemic and the Burnout Epidemic** Aug 26, 2020
In the United States the COVID-19 pandemic is slogging away, now entering its sixth month, making it the perfect time for Brad and Steve to discuss one of their favorite topics: burnout. On this episode of The Growth Equation Podcast, the pair dive into why so many of us are feeling burnt out at this time—from lack of temporary boundaries (e.g., work time v. family time) to lack of physical boundaries (e.g., lack of office v. away) to simple lack of control (e.g., ability to return to “normal”). Fortunately, they offer tools and frameworks to combat burnout, such as taking action, imposing routine, vacillating between stress and rest, and finding purpose.
**Related Resources:**
Burnout and the Brain
Is Your Boss Causing Your Burnout?
A Simple Solution to Millennial Burnout
An Updated Toolkit to Address Burnout
Burnout Runs Deeper Than Too Much Work
**Please write a review on Apple Podcasts and help new listeners discover the show**!
**You can find the podcast on:**
iTunes and Apple Podcasts
Spotify
Android
Stitcher
**Find Brad and Steve on Twitter: @Bstulberg and @stevemagness**
The post The Pandemic and the Burnout Epidemic appeared first on The Growth Equation.
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Growth EQ Principles: Process over Outcome Aug 23, 2020

On this week's episode of Growth Equation Principles, Brad and Jojo explore what it really means to focus on the process—and how this mindset can be powerful in everything from work, to sport, to parenting, to all of life.

The post Growth EQ Principles: Process over Outcome appeared first on The Growth Equation.

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