The Growth Guide: Self-Improvement | Greatness | Impact | Creators | FI

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Supercharge Your Performance with Greg Wells Jan 09, 2024

Show notes

Today's guest is Dr. Greg Wells, a health, wellbeing, and peak performance are personal and professional obsessions. Dr. Wells has a Ph.D. in Physiology and has served as a Senior Scientist at the Hospital for Sick Children in Toronto and the Director of Sport Science for the Canadian Sport Institute. His mission is to make the science of human limits understandable and actionable. To that end he has authored five best-selling books. Greg is the CEO and founder of Wells Performance, a consulting firm committed to helping teams, schools and businesses become places where people get healthy, perform optimally and reach their potential.

Greg joined us today to discuss his latest book, Powerhouse: Protect Your Energy, Optimize Your Health and Supercharge Your Performance

In this episode, Greg dives into the fascinating connections between physical activity, mental performance, and emotional wellbeing. Greg explores the growing trend of incorporating cycling and walking into business settings, uncovering the benefits of these activities for sparking creativity and generating new ideas. With an emphasis on the power of consistency and small improvements, Greg shares valuable insights on harnessing stress and the concept of hormesis for enhanced performance and overall health.

Listeners will also gain practical tips on utilizing breathwork for relaxation and strategic thinking, as well as the important role of physical activity in combating the rising rates of depression and anxiety. With a thought-provoking discussion on cultivating resilience, seeking challenges for personal growth, and the impact of locus of control, this episode is a must-listen for anyone looking to optimize their physical, mental, and emotional well-being.

[07.28] Learning from mistakes - Those who fail the most are the ones who make the most rapid improvements.

[15.23] Depression and anxiety – Greg explains how to reduce depression and anxiety to have good mental health.

[22.16] Breath work – We talk about how breath can help you pause between stimulus and response to settle your nervous system.

[39.32] Power of walking – We talk about the power of moving our bodies.

[45.15] Creativity – Greg explains how moving your body helps to increase creativity.

[01.04.11] Heat and cold – Greg explains how people can use hot and cold water as a mental health practice rather than an anti-inflammatory practice.

[01.11.05] Influence – We dive into the importance of allocating our efforts, time, and energy to things we can control and make a difference.

Resources

Connect with Dr. Greg

Website - drgregwells.com/

LinkedIn - linkedin.com/in/drgregwells/

Instagram- instagram.com/drgregwells

Book By Greg Wells

Powerhouse: Protect Your Energy, Optimize Your Health and Supercharge Your Performance

Book by Dan Millman

Way of the Peaceful Warrior: A Book That Changes Lives

Book by Peter Attia

Outlive: The Science and Art of Longevity

Embracing an Alcohol-Free Lifestyle with Karolina Rzadkowolska Jan 02, 2024

Show notes

Karolina Rzadkowolska is a life coach, author, and podcast host. She is an alcohol-free life empowerment expert who helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her programs to change their drinking habits and unleash a new level of health, happiness and drive.

Karolina joined us today to discuss her best-selling book, Euphoric: Ditch Alcohol and Gain a Happier, More Confident You.

Throughout this conversation, we explore the profound effects that alcohol has on our brains and bodies, uncovering the truth behind the societal conditioning and expectations surrounding alcohol consumption. Karolina shares her personal journey of taking a break from alcohol and how it led to increased happiness, creativity, and a sense of purpose.

We dive into the fascinating science behind alcohol's impact on neurotransmitters, detoxification processes, and mental health. But it doesn't stop there – Karolina enlightens us about the burgeoning industry of alcohol-free drinks, which offers a new way to participate in social rituals without the harmful effects of alcohol.

We also discuss the societal pressures and stigmas surrounding sobriety, challenging the belief that alcohol enhances our enjoyment of life. Karolina highlights the immense benefits that come from embracing an alcohol-free lifestyle, including improved relationships, a deeper connection with oneself, and the freedom to pursue one's dreams without limitations.

[07.54] Dreams and alcohol – Karolina explains how she discovered her inner writer, who disappeared due to alcohol.

[13.00] Health and alcohol – Karolina talks about the health hazards that come with alcohol.

[19.00] Beliefs – We talk about alcohol-related common beliefs among people.

[28.00] Expectations – We dive into the expectations of society that drive people to use alcohol.

[35.30] Alcohol-free – Karolina walks us through the benefits of living an alcohol-free life.

[44.23] Science and beliefs – We talk about the importance of questioning whether our beliefs are scientifically proven or not.

[01.00.47] What we want most - The things we want most over the things we want now will give us a stronger sense of fulfillment, purpose, and meaning.

[01.09.47] The better version – Wrapping up today’s conversation, Karolina talks about how removing alcohol from our lives can lead us to our fullest potential.

Resources

Connect with Karolina Rzadkowolska

Book and Free Gift for Listeners - www.euphoricbook.com/gift

Website - euphoricaf.com/

Instagram - instagram.com/euphoric.af/

Book by Karolina Rzadkowolska

Euphoric: Ditch Alcohol and Gain a Happier, More Confident You

Book By Gay Hendricks

The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level

How to Take Control of Your Actions and Choices with John G Miller Dec 26, 2023

Show notes

This week’s episode of the Growth Guide Podcast features John G. Miller. John is an author and a keynote speaker. Over ten years, while engaged in the sale and organization of training programs for CEOs and managers, he came to realize the significant demand for personal accountability. In 1995, he decided to transition into a keynote speaker role, naming his presentations "Personal Accountability and the QBQ!" He joined us today to talk about his book: QBQ! The Question Behind the Question: Practicing Personal Accountability at Work and in Life.

QBQ, or Question Before Question, is about asking questions that raise you to a level of personal accountability and get you out of the blame trap. Personal accountability is making a choice or taking action on your own over a situation and taking ownership of the consequences that follow.

John discusses how victim thinking can hold us back from achieving our goals and offers practical strategies to break free from this mindset. We explore the importance of taking personal responsibility, making better choices, and asking helpful questions.

Join us as we uncover the secrets to eliminating blame, embracing accountability, and fostering a positive and growth-oriented mindset. Stay tuned for an inspiring conversation that will empower you to take charge of your life and create a path towards personal fulfillment.

[05.00] Personal accountability – Starting the conversation, John provides us with a fascinating story about how personal accountability can help an organization.

[11.38] They vs. I – The importance of thinking about what I can do rather than waiting on what they can do.

[17.44] Victimhood – We dive into the idea of victimhood in the workplace and what we can do to reduce it.

[22.12] Believe or leave – When you are working in an organization, you have to believe what you are doing. If you fail to believe, it’s better to leave.

[26.11] Spirit – Spirit should be there if you need to get something done. It’s necessary to make a change.

Resources

Connect with John

LinkedIn - linkedin.com/in/johnmillerqbq/

Instagram - instagram.com/qbqjohn/

YouTube - youtube.com/user/qbqjohn

Twitter - twitter.com/QBQGuy

Website - qbq.com/

Book by John Miller

QBQ! The Question Behind the Question: Practicing Personal Accountability at Work and in Life

Book by Napoleon Hill

The Law of Success In Sixteen Lessons by Napoleon Hill

Restore Balance, Happiness and Productivity with Gloria Mark Dec 19, 2023

Show notes

In this week’s episode of the Growth Guide podcast, we have the honor of having a conversation with Gloria Mark, Chancellor’s Professor Emerita of Informatics at the University of California, Irvine. She studies the impact of digital media on people’s work and personal lives, examining multitasking, attention and stress. She has published over 200 articles in top journals and conferences and her research has been covered in popular media, including the New York Times, Wall Street Journal, and more.

She joined us today to talk about her recent book, ‘Attention Span: A Groundbreaking Way to Restore Balance, Happiness, and Productivity’, which presents the science of how our attention spans have diminished in the digital age, along with solutions for regaining focus and well-being.

Our conversation with Gloria revolves around the constraints presented by algorithms, social forces, and personal traits when making choices online. We dive into the impact of cutting off email for a week on productivity and stress levels, the unintended consequences of technology, the pros and cons of AI, and the challenge of maintaining focus in the midst of constant digital distractions.

Gloria's insights shed light on how we can navigate the digital landscape to prioritize well-being and maintain a positive store of mental resources. So grab your headphones and join us as we explore the fascinating intersection of technology, attention, and personal growth.

[06.10] Work from home – Starting the conversation, Gloria explains the impact that has on our attention when we are working from home.

[12.00] Paying attention – We talk about how you get distracted by unconscious actions and how to reduce them.

[20.10] Taking a break – Gloria shares her idea on the importance of connecting with nature while we are working and the positive impacts it has on our creativity.

[28.50] Shots – We talk about how short videos on social media cause us to have short attention spans.

[36.00] 40 seconds – We dive into the research findings about the 40-second length of attention we have on any screen before switching to something else.

[44.00] Artificial intelligence – Gloria talks about the lack of creativity when using artificial intelligence to create content.

[50.42] Free will – We talk about how a neurotic person can still extend their attention span even if they have more challenges than someone who's not neurotic.

[59.05] Electronic communication – The imbalance between the sender and the receiver in an electronic communication.

[01.04.47] Four properties – Gloria explains the four properties of human agency; intentionality, forethought, self-regulation, and self-reflection.

[01.17.21] Well-being – We end today’s conversation with Gloria’s suggestion of putting our well-being first rather than using technology to exhaustion.

Resources

Connect with Gloria

Website - gloriamark.com/

Newsletter - https://gloriamark.substack.com/

Twitter - twitter.com/GloriaMark_PhD

LinkedIn - linkedin.com/in/gloriamark/

Book by Gloria Mark

Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity

Book by Daniel Kahneman

Thinking, Fast and Slow

Book by Robert H. Lustig

The Hacking of the American Mind: The Science Behind the Corporate Takeover of Our Bodies and Brains

Think Like an Elite Warrior to Lead and Succeed with Mark Divine Dec 12, 2023

Show notes

Today’s guest is Mark Divine, an entrepreneur, New York Times best-selling author, philanthropist and one of the world’s top leadership and coaching experts. Mark joined us today to talk about his book, ‘The Way of the SEAL: Think Like an Elite Warrior to Lead and Succeed.’

After a successful 20 year career as a Navy SEAL and SEAL Commander, Mark was hired by the Navy to create a nationwide coaching and leadership program for the SEALs.

Mark is the founder and leader of several highly successful enterprises, including SEALFIT (physical and mental training), Unbeatable Mind, LLC (executive mastery development), NavySEALs.com, and USCrossFit

Mark shares his journey from recognizing the deeper aspects of yoga beyond physical practice to becoming a Navy SEAL and ultimately, a warrior teacher and scholar. He dives into principles such as attention control, concentration, and the power of mindful awareness, providing valuable insights on how these practices can transform one's life.

Mark also discusses his unique integrated movement practice and the impact it has had on Navy SEALs and other special operators. Get ready for an inspiring conversation filled with wisdom and practical tools for personal growth on this episode of The Growth Guide.

[06.05] Mark’s story – Starting the conversation, Mark shares the journey he took to find who he is.

[10.35] The direct method – We talk about how your ideas and feelings will always have control over you unless you learn to separate yourself from them.

[19.19] Unbeatable mind – A holistic system for optimizing and evolving yourself physically, mentally, emotionally, intuitively, and spiritually.

[25.55] Box breathing – Mark defines box breathing, the reasons we need to box breathe, and the benefits we get from it.

[30.16] Concentration practice – We talk about the importance of concentration practice for productivity.

[36.40] Beyond the offense – Mark walks us through the offensive and defensive mindsets.

[43.23] Decisive actions - Doubt is eliminated through action alone.

[48.05] Embrace the suck – The power of doing hard things to achieve what your heart desires.

Connect with Mark:

LinkedIn - linkedin.com/in/markdivine/

Website - markdivine.com/

Instagram - instagram.com/realmarkdivine/

YouTube - youtube.com/channel/UC2UsDsqUL6PpKcdNKk-XO1g

Twitter - twitter.com/SEALFIT

Book by Mark

The Way of the SEAL: Think Like an Elite Warrior to Lead and Succeed

Age is Just a Number with Gladys McGarey Dec 05, 2023

Show notes

This week’s episode of the Growth Guide podcast features Dr. Gladys McGarey, one of the rarest guests we’ve had on our show. She is a 102-year-old still-consulting doctor and the mother of holistic medicine. She is the co-founder of the American Holistic Medical Association. She started her medical career before it was allowed for women to have bank accounts. Nevertheless, she has overcome numerous obstacles and is considered a pioneer in a new approach to disease and health that has, over the past sixty years, revolutionized how people throughout the world view health care and self-care.

Gladys joined us today to talk about her book ‘The Well-Lived Life: A 102-Year-Old Doctor's Six Secrets to Health and Happiness at Every Age’, which reveals her powerful and life-changing secrets for how to live with joy, vitality, and purpose at any age.

Gladys shares her remarkable journey and the unconventional approach she has taken towards healing and growth. From removing foreign objects from an elephant's foot to challenging the norms of Western medicine, Gladys has always been guided by a deep understanding of the interconnectedness of our physical, mental, emotional, and spiritual well-being.

Join us as we dive into the power of inner healing, the importance of curiosity and learning, and the profound impact that small acts of kindness can have on our lives and the lives of others. Get ready for an episode that will inspire and challenge your perspectives on personal growth and the limitless possibilities that come with it.

[08.23] Finding purpose – Starting the conversation, Dr. Gladys briefs us on how she found her purpose in life along with the ways to find it ourselves.

[13.12] Healing process – The healing process is not a single thing or a single idea. Your pain doesn’t have to define who you are.

[19.47] Keeping the curiosity – Dr. Gladys explains the five Ls in regard to maintaining curiosity in our 50s and 60s.

[27.00] Love yourself – If you want to love others, you have to love yourself first. Self-love is the first step in giving love.

[33.09] Listening – We talk about the importance of listening to what your child says.

[39.26] Dominion vs. dominance – Dr. Gladys explains what happens when people mix dominion with dominance.

[45.16] Boundaries – We talk about the importance of respecting other people’s boundaries.

[51.10] Are you a quitter? – You are going to be in many situations where you feel hopeless. But you have to remind yourself that you are not a quitter.

Resources

Connect with Dr. Gladys

Twitter - twitter.com/DrGladysMcGarey

Website - gladysmcgarey.com/

Instagram - instagram.com/begladmd/

Book by Gladys McGarey M.D.

The Well-Lived Life: A 102-Year-Old Doctor's Six Secrets to Health and Happiness at Every Age

amazon.com/Well-Lived-Life-102-Year-Old-Doctors-Happiness/dp/1668014483

Uncovering Scams and Deceptions with Christopher Chabris Nov 28, 2023

Show notes

Christopher Chabris is a cognitive scientist who has taught at Union University and Harvard University. His research focuses on decision-making, attention, intelligence and behavior genetics. Christopher received his Ph.D. in Psychology and A.B. in computer science from Harvard University. He joined us today to talk about the book he co-authored, Nobody's Fool: Why We Get Taken In and What We Can Do About It.

Join us as we dissect the complexities of belief, deception, and human psychology.

[10.08] Willing suspension of disbelief – Christopher defines willing suspension of disbelief and how the position of belief can get us into trouble.

[14.12] The illusory truth – We dive into how we mistakenly attribute qualities such as credibility, truth, and trustworthiness to things like familiarity and recognition.

[24.12] Using AI – Artificial intelligence and its current usage.

[32.27] Survivorship bias – Christopher explains what survivorship bias is with some examples.

[38.18] Opinions - Opinions come a lot easier than justifications. We talk about the famous saying, ‘The work required to have an opinion.’

[48.10] Predictions – We dive into predictions, outcomes, and the effect predictions have on people.

[51.27] Consistency – Consistency and what happens when it’s impossible.

[01.07.25] Dealing with scams – Christopher shares how to identify if you are working with a scam and how to stay safe from them.

Resources

Connect with Christopher

LinkedIn - linkedin.com/in/christopherchabris/

Twitter - twitter.com/cfchabris

Website - chabris.com/

Book by Christopher Chabris

Nobody's Fool: Why We Get Taken In and What We Can Do about It

Book by Duncan J. Watts

Everything Is Obvious: How Common Sense Fails Us

Book by Michael Shermer

Conspiracy: Why the Rational Believe the Irrational

Managing Mind Chatter with Mitchell Greene Nov 21, 2023

Show notes

In today’s conversation, we are joined by Mitchell Greene, a licensed clinical and sport psychologist, and owner of Greenepsych Clinical & Sport Psychology, a boutique private practice located in the suburbs of Philadelphia. Dr. Greene works primarily with athletes pursuing high performance goals, or coaches and athletic departments looking to educate their student-athletes on mental health and/or performance enhancement strategies.

Mitchell joined us today to talk about his book, ‘Courage over Confidence: Managing Mind Chatter and Winning the Mental Game.’

Mind chatter is when we have conversations with ourselves that are full of doubt, second-guessing, and negative thinking. It typically shows up when the uncertainty and the stakes feel enormous. For athletes, it can occur in a big tournament. The first step in recovering from mind chatter is to expect it to show up. Understanding the context in which it shows up is important because that means you're aware it’s completely normal and you can control it.

Get ready to explore the concept of "chatter" and how to handle it, as Mitchell shares insights from their book and provides practical tips for athletes, coaches, and anyone facing high-stakes situations.

[05.40] Mind chatter – Mind chatter is the negative, doubtful thinking or conversations we have with ourselves.

[13.14] Fear - Fear may have been the way you presented yourself to the world when you were a child, but it doesn't have to define who you are now.

[20.02] Falling behind – Mitchell explains why the obsession with doing everything for the fear of falling behind is unhealthy.

[25.22] Social media – The impact social media has on athletes, in Mitchell’s opinion.

[34.33] Thoughts – We are constantly having positive and negative thoughts about us. But we have to remember that we are so much bigger than those thoughts.

[40.01] Monkey mind – We talk about the importance of learning to deal with the feeling of lacking control of one’s thoughts.

[44.04] Results and action – Mitchell explains the difference between a results-oriented goal and an action goal.

[48.50] Courage over confidence - One's ability to exhibit courage may be compromised when confronted with feelings of doubt and fear, which create favorable conditions for the manifestation of acts of bravery.

Resources

Connect with Mitchell

LinkedIn - linkedin.com/in/mitchell-greene-ph-d-8571aa14/

Instagram - instagram.com/greenepsych/

Twitter - twitter.com/sportpsych

Website - greenepsych.com/about/

Book by Mitchell Greene

Courage over Confidence: Managing Mind Chatter and Winning the Mental Game

amazon.com/Courage-over-Confidence-Managing-Chatter/dp/B0BYC2NQVT

Book by W. Timothy Gallwey

The Inner Game of Tennis: The Classic Guide to the Mental Side of Peak Performance

amazon.com/Inner-Game-Tennis-Classic-Performance/dp/0679778314/

Book by Phil Knight

Shoe Dog: A Memoir by the Creator of Nike

amazon.com/Shoe-Dog-Memoir-Creator-Nike/dp/1501135910/

Finding Joy in Simple Pleasures with Mike Rucker, Ph.D. Nov 14, 2023

Show notes

This week’s episode of the Growth Guide podcast features Mike Rucker. Mike is an organizational psychologist, behavioral scientist, and charter member of the International Positive Psychology Association. He has been academically published in publications like the International Journal of Workplace Health Management. His ideas about fun and health have been featured in The Wall Street Journal, Washington Post, Fast Company, Psychology Today, Forbes, Vox, Thrive Global, Mindful, mindbodygreen, and more. He joined us today to talk about his best-selling book, ‘The Fun Habit: How the Pursuit of Joy and Wonder Can Change Your Life.’

In this episode, Mike dives into the topic of finding joy and fulfillment in life by breaking free from the constant busyness trap. We discuss how the pandemic has allowed many of us to reflect on our goals and priorities, challenging the notion of a meritocracy and redefining what success truly means.

Mike shares insights into the impact of social media on self-perception, the importance of setting achievable goals, and the significance of autonomy over our time. Tune into this episode to explore strategies for creating balance, embracing fun, and curating meaningful memories to live a more fulfilling and joyful life.

[06.54] Social behaviors – Social behavior is a complex concept because, when it comes to times like COVID-19, people have difficulty coping without their rhythms and routines.

[12.43] Different approaches – When you are trapped in a certain way, you have to try an approach that you are comfortable with, not what other people are comfortable with.

[20.17] Happiness trap – Mike explains the difference between anticipatory pleasure and consummatory pleasure.

[30.54] Sacrifice – There’s a certain level of sacrifice you have to make when you dream big. Not everyone has the ability to do that.

[37.15] Achieving goals – We talk about making the process of achieving goals enjoyable rather than the outcome enjoyable.

[44.00] The trick – Mike explains how anything that will alleviate boredom, traumatic pain, or discomfort could sometimes trick us into thinking we are enjoying it.

[50.00] Time - If you don't have any autonomy over how you spend your time, it creates the problem of feeling trapped.

[01.00.48] SAVOR system – Story editing, activity bundling, variable hedonics, options, and reminiscing.

[01.07.47] Reminiscing – We talk about the importance of remembering pleasant things we’ve had in the past.

[01.18.50] Choose Your Own Adventure – When you’ve reached the foundation of what makes you happy, you don’t need to fill your time with unnecessary goals.

Resources

Connect with Mike

LinkedIn - linkedin.com/in/michaelrucker/

Instagram - instagram.com/thewonderoffun/

Twitter - twitter.com/performbetter

Facebook - web.facebook.com/mike.rucker.phd/

Website - michaelrucker.com/

Book by Mike Rucker PhD

The Fun Habit: How the Pursuit of Joy and Wonder Can Change Your Life

Book by Yuval Noah Harari

Sapiens: A Graphic History: The Birth of Humankind

Book by Bessel van der Kolk M.D

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

Wisdom I Wish I'd Known Earlier with Kevin Kelly Nov 07, 2023

Show notes

Kevin Kelly is a senior maverick at Wired, an award-winning magazine he co-founded in 1993. He joined us today to talk about his book, Excellent Advice for Living: Wisdom I Wish I'd Known Earlier, a book of 450 modern proverbs for good living.

Kevin shares his wisdom and insights on a variety of topics, including the importance of taking sabbaticals to avoid burnout, the power of deliberate practice in expanding our response to stimuli, and the necessity of change in a fast-paced world.

From hiring practices to the value of saying no politely, Kevin's perspective is thought-provoking and actionable. So grab your headphones and get ready to embark on a journey of growth with Kevin Kelly on The Growth Guide.

[05.58] Enthusiasm – Enthusiasm is far more important than being smart.

[14.42] Respect – We talk about the reason we have to respect someone’s ideas even if we don’t like them.

[22.40] Change - You have to be careful about changing for the sake of change.

[29.13] Resting – Kevin explains the importance of resting and how it’s going to increase your productivity.

[33.22] Asking questions – Kevin explains how to ask questions of strangers that will get them interested in talking with you.

[36.02] Polite but firm – We talk about our right to say ‘no’ to something or someone and why we don’t owe a reason to do that.

[45.00] How to do it - Doing something and having it not work is how you're going to learn to make it work.

[56.04] Time – Time is the most precious thing in the world that cannot be bought with money.

Resources

Twitter - twitter.com/kevin2kelly

YouTube – youtube.com/user/Kevin2Kelly

Website - kk.org/

Book by Kevin Kelly

Excellent Advice for Living: Wisdom I Wish I'd Known Earlier
amazon.com/Excellent-Advice-Living-Wisdom-Earlier/dp/0593654528

Book by James Clear

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299

Book by Portola Institute

Whole Earth Catalog, Access to Tools (Spring, 1970)
amazon.com/Whole-Earth-Catalog-Access-Spring/dp/B083B6WWLY/

Book by Carol Christen

What Color Is Your Parachute? for Teens, Fourth Edition: Discover Yourself, Design Your Future, and Plan for Your Dream Job
amazon.com/What-Color-Parachute-Teens-Fourth/dp/1984858629/

Book by Daniel H. Pink

The Adventures of Johnny Bunko: The Last Career Guide You'll Ever Need
amazon.com/Adventures-Johnny-Bunko-Career-Guide/dp/1594482918/

Book by Bruce Feiler

The Secrets of Happy Families: Improve Your Mornings, Tell Your Family History, Fight Smarter, Go Out and Play, and Much More
amazon.com/Secrets-Happy-Families-Improve-Mornings/dp/0061778745/

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