Explorez tous les épisodes du podcast Grow the Good
| Titre | Date | Durée | |
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| Mindfulness in Action: Practicing Mental Agility in Real Time | 21 May 2026 | 00:29:21 | |
This Mindfulness in Action episode is a real-time practice in mental agility: the ability to notice what’s happening in your thoughts, emotions, and body, and make small adjustments that help you stay aligned with what matters. In the previous solo episode, I talked about mental agility from a more practical and educational lens: emotional agility, attentional agility, mindfulness, and the internal and external shifters that help us regulate and adapt. In this episode, we take those ideas out of the theoretical space and into real life. I recorded this while moving outside, because movement often helps me feel more embodied and aware of what’s happening in my inner world. I talk about resilience, adaptability, psychological flexibility, and the constant adjustments we make as athletes, parents, partners, professionals, and humans trying to do hard things. This episode includes a short mindfulness practice to help you notice where you might feel rigid mentally, emotionally, or behaviorally, and then gently practice shifting. Here's what you'll learn: - Mental agility is resilience in motion - Recently solo episode on mental agility -------------- | |||
| Mental Agility: How to Work With Your Emotions, Attention, and Inner Chatter | 14 May 2026 | 00:38:29 | |
What does it really mean to be mentally agile? In this solo episode, I’m talking about the emotional and attentional skills that help us notice what’s happening inside of us, create space, and choose our next move with more intention. Mental agility is the ability to shift, adapt, and stay connected to what matters, especially when things don’t go the way we planned. Today, I’lm talking about emotional agility, mindfulness, emotional granularity, and the internal and external “shifters” that can help us adjust in real time. I also walk you through two practical tools: my REAL framework for emotional agility and the 3R tool for attention: recognize, regroup, and refocus. This episode leads us to the next Mindfulness in Action practice, where we’ll take these ideas out of the theoretical space and into real life. Next week, we’ll practice mental agility on the move, using mindfulness as a way to notice shifting in real time. Top 5 Takeaways
Small shifts matter: Sensation, attention, perspective, physical space, trusted people, and culture can all help us regulate and shift in real time. -------------- | |||
| How to Be a Better Communicator: The OARS Framework from Motivational Interviewing | 19 Feb 2026 | 00:16:30 | |
The most valuable skill I’ve ever learned isn’t about performance, mindset, or even resilience. It’s communication. In this solo episode, I’m teaching you one of the most powerful tools I use as a coach, mentor, professor at the University of Pennsylvania, keynote speaker, parent, and partner. It comes from motivational interviewing and it’s called OARS: Open-ended questions, Affirmations, Reflective listening, and Summarizing. These skills have completely changed how I show up in conversations. They’ve made me a better coach, teacher, partner, mom, and human. Motivational interviewing is a client-centered communication approach designed to guide people toward what matters most to them. Instead of telling someone what to do (which often undermines autonomy and competence), this framework helps people feel heard, understood, and empowered to make their own decisions. In this episode, I walk you through what active listening really means (and why most of us aren’t actually doing it) and how to ask open-ended questions that deepen conversations. I discuss how affirmations and reflective listening builds trust and shared understanding. I also give real-life examples you can use immediately with your partner, your kids, your team at work, or your friends. And yes, we talk about AI. Because as AI handles more intellectual tasks, our human communication skills will matter even more. If you want stronger relationships, better conflict management, and deeper connection in your personal and professional life, this episode gives you one skill to practice today. Top 5 Takeaways:
LINKS - Learn about meditation from Oren Jay Sofer -------------- | |||
| How Starla Teddergreen is Empowering Women Cyclists with Distance to Empty | 01 Sep 2023 | 01:00:32 | |
From starting as a bike messenger to becoming a road racing champion, pro gravel/MTB privateer Starla Teddergreen faced the all too common experience of doubt - from self and others. So she did something about it. She created Distance to Empty, an award-based cycling program that empowers Colorado women to achieve their cycling goals. As we explore her transition to a new type of athlete, her story becomes a powerful lesson in resilience and the importance of prioritizing oneself within a community.
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| Breck Epic & the Women's Cycling Summit: Embracing Challenges, Empowering Cyclists, and Racing Forward | 26 Aug 2023 | 00:51:48 | |
Breck Epic is one of my favorite races in the world. And this year a week in Breckenridge, Colorado was made even more exceptional with the kick off of the Women’s Cycling Summit. I’m excited to recap this awesome week with you!
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| Finding Vitality in Plant-Based Living with Maxime Sigouin | 17 Aug 2023 | 01:04:06 | |
What does true health mean to you? Over a decade ago, my journey towards a plant-based lifestyle was driven by a desire for vitality, not just performance. The documentary 'Forks Over Knives' opened my eyes to the profound impact of our dietary choices on longevity and overall well-being. Today, I'm stronger and more energized than ever before, and I'm passionate about sparking conversations that reveal the incredible potential of plant-based living.
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| Embracing the Power of Good Enough: A Journey Through Perfectionism with Thomas Curran | 10 Aug 2023 | 01:02:30 | |
The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas Curran, professor of psychology and behavioral science at the London School of Economics, to unravel the complexities of perfectionism, providing you with knowledge and tools to strive for a healthier mindset. Thomas's expertise and extensive research culminates in his book "The Perfection Trap: Embracing the Power of Good Enough," where he guides us to reflect on the expectations we set for ourselves, the harmful comparisons we make, and how our relentless pursuit of success can often lead to failure and setbacks. We’ll navigate the world of athletics, where the pursuit of perfection is often unrivaled. From the grueling challenges of the Tour de France to my own personal racing experiences, we'll examine how striving for perfection can leave us feeling empty. Let’s tap into embracing a new definition of success and cultivate self-compassion along the way. Because isn't it beautiful to enjoy each day as you live it?
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| Practice: A Moving Meditation for Your Next Ride | 03 Aug 2023 | 00:19:19 | |
Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded this moving meditation as a guide for being mindful while riding a bike; encouraging us to connect with different parts of our body and senses while riding to help us stay focused and present.
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| Harnessing the Power of Adventure to Change Your Life with Shelby Stanger | 27 Jul 2023 | 01:02:15 | |
For storyteller and journalist Shelby Stanger, achieving wild ideas gives her a boost of confidence and courage that lasts for decades. Her latest wild idea? Releasing her first book, Will to Wild: Adventures Great and Small to Change Your Life, and giving her first TEDx talk the same week. I sat down with Shelby to talk about hosting Wild Ideas Worth Living podcast, her experience finally putting pen to paper after years of longing to write, and how she prepared for her talk. Shelby delves into her transformative process of navigating anger and resentment to arrive at acceptance and self-love. We also explore how she gracefully adjusted to an autoimmune condition, discovering new sources of joy along the way. Plus, learn about the beauty of giving yourself grace at the end of the finish line. Here are a few key takeaways:
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| Wellness to Wonderful with Dr. Alona Pulde and Dr. Matthew Lederman | 20 Jul 2023 | 01:11:04 | |
Visionary physicians Dr. Alona Pulde and Dr. Matthew Lederman are the driving force behind Forks Over Knives, authors of the new book "Make Life Wonderful," and founders of WeHeal. In this rich conversation, we dive into the nine pillars of health and wellness outlined in their book and how focusing on these pillars can not only prevent but also reverse chronic diseases.
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| Empowering Young Athletes: Unlocking Potential Through Mindset Training with Brad Dempsey | 13 Jul 2023 | 01:04:25 | |
Mindset training can have a profound impact on the drive and well-being of athletes - from amateur to professional. But how do we harness that type of success early on? I had the privilege of speaking with Brad Dempsey, the founder of Mindset Sports, a coaching company and community committed to cultivating a positive and winning mindset in athletes. We break down the key components of a strong mindset foundation and discover the techniques that help anyone find fulfillment, intrinsic reward, and happiness in sport.
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| Behind the Scenes of My Imperfect Process: Managing Expectations and Letting Go While Striving For More | 06 Jul 2023 | 00:32:14 | |
We often see pictures of people doing things we admire and assign stories to what they are doing. We may assume that it's easy for them, they have it all "figured out," and that their lives aren't as difficult or chaotic as our own.
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| Embracing Change and Prioritizing Self-Care with Corporate Wellness Expert Kristel Bauer | 29 Jun 2023 | 00:55:21 | |
Kristel Bauer is a former clinician turned wellness expert, speaker, and podcast host. Kristel joins us to share her powerful insights on corporate wellness, leadership, mindset, performance, personal development, and success. Together, we uncover the connection between individual priorities and overall well-being, and how the health of its employees impacts the workplace.
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| Brownout vs. Burnout: Relieving Pressure, Reclaiming Energy, and Realigning Your Life with Jessie Reese | 12 Feb 2026 | 00:52:54 | |
Many of us know what burnout looks like: exhaustion, cynicism, and the feeling that we simply can’t keep going. But there’s another state that shows up far more often and it’s easier to miss. It’s called brownout. In this episode, I sit down with Jessie Reese, leadership and executive development specialist and positive psychology practitioner, to unpack the critical difference between brownout and burnout, and why so many high-achieving people, especially women, are quietly living in that in-between space. Jess shares her environmental alignment model, a practical framework that helps you see how all parts of your life (work, caregiving, relationships, health, identity, and invisible labor) draw from the same energy reservoir. Together, we explore why adding more self-improvement often backfires, and why the most powerful move is often asking a different question: “What is the most impactful thing I can do to relieve pressure right now?” We also talk about the cultural pressure to “do it all,” why trying to make everything a top priority leads to depletion, and how real alignment requires honest reflection on your values, not an external definition of success or a past version of yourself. If you’re feeling stretched thin, quietly overwhelmed, or wondering why rest doesn’t seem to work anymore, this conversation will help you name what’s happening and give you a clearer path forward.
Jessie's Links and Work:
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| Uncovering Confidence and Camaraderie in Sports and Relationships with Kara Goucher | Part 1 | 23 Jun 2023 | 00:51:43 | |
Kara Goucher is a long-distance runner, Olympian, author, and mother. Her journey has taught her the power of self-belief paired with the support of others. In her new book, "The Longest Race," and through her advocacy for women's rights, she encourages us all to rise above doubt and pressure to become our most authentic selves.
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| The Arc of Breck Epic with Mike McCormack | 15 Jun 2023 | 01:10:03 | |
Mike McCormack's leadership and visionary ideas have turned Breck Epic into a global sensation: from its humble beginnings with 87 riders, this event has grown to be a global event with over 650 riders from 42 countries taking part in the challenge. After 11 years, this six-day, grueling mountain bike race now attracts the biggest names in mountain biking and has left its mark on the sport's history. -------------- | |||
| Being Wildly Well: Nutrition for Female Athletes with Abbi Hamlin | 08 Jun 2023 | 00:58:13 | |
What does it mean to be wildly well? As an athlete, trainer, and women's health advocate based in Bend, Oregon, Abbi Hamlin empowers women through personal training, nutrition coaching, and fostering community for women athletes.
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| How to Be a Better Communicator | 01 Jun 2023 | 00:32:32 | |
I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener. -------------- | |||
| Are You Taking Care of Your Brain with Dr. Edward Park and Travis Macy | 26 May 2023 | 00:59:47 | |
When we think about health, we don't always think about brain health. We don't always fully understand how what we're doing is affecting it. It's sort of out of sight, out of mind... But in this week's podcast, hosted by Travis Macy, we talked to Dr. Edward Park, founder of NeuroReserve about the things we can do proactively to improve brain health and potentially delay cognitive decline.
Dr. Park is the Founder and President of NeuroReserve with over 15 years of experience in the research and development (R&D) of biopharmaceuticals, medical devices, and nutritional therapeutics. He has been inspired by his experiences with his father's struggles with Parkinson’s disease and dementia for almost two decades before passing away.
Before NeuroReserve, Dr. Park led development of nutrition-enabling therapeutics for people with severe under-nourishment caused by cystic fibrosis, short bowel syndrome, pancreatic cancer, and preterm birth. At Alcresta Therapeutics, he successfully directed the end-to-end R&D, testing, regulatory approval (U.S. F.D.A. and E.U.), and launch of RELiZORB, the first-of its-kind combination-enzyme-cartridge to support absorption of critical long-chain polyunsaturated fats for the most malnourished populations. He also worked with major pharmaceutical and health care companies as an R&D advisor with Pricewaterhouse Coopers (PwC) Health Industries Advisory, charting development paths for vaccines, cancer therapeutics, clinical genomics operations, and in vitro diagnostics. Before PwC, Dr. Park worked at Altus Pharmaceuticals (later Alnara Pharmaceuticals) in its commercial and development teams, where he led evaluation of early-and clinical-stage therapeutics for rare diseases, pediatric growth failure, hyperoxaluria and kidney stones, and chronic pancreatitis. Ed started his therapeutics career as an R&D associate at Bristol Myers Squibb. Dr. Park holds a Ph.D. in chemical-biomolecular engineering from the Georgia Institute of Technology, where he was awarded a U.S. Department of Defense–National Defense Science and Engineering Graduate (NDSEG) Fellowship, sponsored by the Office of Naval Research.He also holds a M.S. and M.B.A. from the Massachusetts Institute of Technology.
Travis is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children. Today's topic also hits close to home for Travis, as his father was diagnosed with Alzheimer's disease. Key Takeaways:
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| The Expectation Effect with Author David Robson | 20 May 2023 | 01:01:46 | |
How do your expectations affect your mind and body? In this week’s podcast, Sonya speaks with award-winning science writer David Robson about the expectation effect and how your expectations change how you physically and mentally react to various situations.
David is the author of two books, the most recent, the main subject of this podcast - The Expectation Effect: How Your Mindset Can Transform Your Life. He also authored The Intelligence Trap in 2019.
David graduated with a degree in mathematics from Cambridge University and then worked as a features editor at New Scientist. He then moved to BBC Future as a senior journalist. His work has appeared in the Guardian, the Atlantic, Men’s Health and more. He’s received awards from the Association of British Science Writers and the UK Medical Journalists’ Association (MJA) and, in 2022, won Mental Health Story of the Year at the MJA Annual Awards. Key Takeaways:
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| Living with Gratitude with Adventurer Ryan Van Duzer | 12 May 2023 | 01:03:10 | |
Have you thought about what your life could be like if you felt grateful every time you stepped outside? Ryan Van Duzer, a bike adventurer from Colorado, finds himself more grateful every adventure he takes. In this episode, Sonya and Ryan talk about gratitude, stepping outside your comfort zone, the bike community, inspiring others, positivity and more.
Ryan grew up in Colorado. He started as a runner and has learned to love the bike. He joined the Peace Corps and worked in Honduras for two years. At the end of his time there, instead of flying home, he opted to ride his bike back to Colorado. This sparked his love for bike adventures around the world, meeting new people and sharing those moments with others on his YouTube channel.
Some of his favorite adventures include that 4,000 mile bike ride from Honduras to Boulder, surviving the jungles of Venezuela on the TV show Out of the Wild Venezuela, the Leadville 100 ultramarathon, riding across the United States, and so many more.
He is committed to the environment and had his book, The Long Way Home, printed on 100% recycled paper, using algae-based ink. Key Takeaways:
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| Performance, Imperfect Preparation, and Flexibility Travis Macy (Live Podcast) | 06 May 2023 | 00:55:35 | |
Travis Macy is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children.
Travis also happens to be a good friend of mine. You may have heard him on the podcasts we recorded about his book, The Ultra Mindset and more recently, A Mile at a Time. Travis and I have been brainstorming fun ways to collaborate. We both headed to the east coast to do one keynote speech each followed by a group Q&A at a Leadership Conference for some very interesting individuals!
We recorded this podcast at the Denver International Airport prior to boarding our flight (and almost missed our flight!) Key Takeaways:
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| Defining Happiness with Psychologist, Author and Speaker Jonah Paquette | 29 Apr 2023 | 01:02:36 | |
What does it mean to be happy? How do you define happiness? What is the difference between awe and gratitude? How do you stay a New York Knicks fans when they’ve given you decades of disappointment?
Sonya sat down with clinical psychologist, author and keynote speaker Jonah Paquette to get answers to all of these questions.
Jonah specializes in the science of well-being and emotional fitness. He is the author of four books promoting those topics including Happily Ever After, Awestruck, The Happiness Toolbox and Real Happiness.
He completed his graduate training at PGSP-Stanford PsyD Consortium in Palo Alto, California. He worked in the healthcare system at Kaiser Permanente before his newer focus on speaking and training.
He’s a native New Yorker, but currently resides in California, where he loves to hike, travel and cook. Key Takeaways:
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| Reframing Our Mindset Around High Achievement and Perfectionism with Dr. Z | 21 Apr 2023 | 01:01:38 | |
Dr. Zurita Ona (Dr. Z) is a licensed clinical psychologist who founded the East Bay Behavior Therapy Center where she runs an outpatient program integrating Acceptance and Commitment Therapy (ACT) and Exposure Response Prevention (ERP). She is experienced in working with children, adolescents and adults with OCD, trauma, anxiety and emotional regulation problems. Her work is dedicated to helping clients get “unstuck” and living the life they want to live.
She is the author of several books, including her recent publication Acceptance and Commitment Skills for Perfectionism and High-Achieving Behaviors: Do Things Your Way, Be Yourself and Live a Purposeful Life.
In this week’s episode, Sonya and Dr. Z tackled topics such as achievement, perfectionism, overworking, values and much more. Key Takeaways:
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| Mindfulness in Action: Burnout, Drive, and How to Build Real Human Connection | 29 Jan 2026 | 00:20:28 | |
In this Mindfulness in Action episode, I’m sharing a spontaneous trail-side reflection on something that’s been very present for me lately: how we manage drive without burning out and how we stay truly connected in a world that keeps telling us to “go bigger.” I talk about rethinking social media impact, why I’m increasingly prioritizing local and real-time connection, and how and asking better questions can completely change the quality of our relationships. I also share some simple practices I’ve been using, like voice memos and short phone calls, to stay meaningfully connected without adding more pressure or noise. Synchronous, human connection matters so much for feeling valued. That's why I wanted to explore how curiosity helps us move beyond surface-level interaction, and why small, intentional shifts can have a bigger impact than trying to reach everyone, everywhere. I close with a short mindfulness practice you can do anywhere to help you reconnect with your body, reflect on when you feel most connected to others, and take one small step toward more meaningful connection in your everyday life. You'll learn to:
Other meditations: – Slowing Down the Rush -------------- | |||
| Strength Training for Endurance Athletes with Dr. Matthew Smith from EverAthlete | 14 Apr 2023 | 01:00:56 | |
Dr. Matt Smith, DC, CES, is a sports chiropractor, strength coach, and founder of EverAthlete - an online training, recovery, and injury rehabilitation platform for adventure athletes. Matt grew up in San Jose, California and received his doctorate at Palmer West Chiropractic College, graduating valedictorian of his class. He has spent the past 15 years in the fitness and injury rehabilitation field. During that time, he has served as a trusted rehab consultant and coach to professional athletes, Olympians, high school and collegiate athletes, and weekend warriors looking to improve their health and performance.
Outside of the athletic realm, Matt has served as a primary fitness and health consultant to some of the largest companies in Silicon Valley. Matt’s diverse professional background has provided a unique vantage point for helping outdoor enthusiasts improve their performance and create longevity to their journey in sport and health. Matt spends his days working with clients 1-on-1 and working with The EverAthlete Team to build out meaningful programs on The EverAthlete Training Platform.
He currently lives in Santa Cruz, CA with his wife and spends his free time surfing, mountain biking, and running through the trails in the beautiful Santa Cruz Mountains. Key Takeaways
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| How to Apply Effort, Energy, and Values to Thrive with Sonya and Dr. Diana Hill | 08 Apr 2023 | 01:01:05 | |
Diana Hill, PhD is a clinical psychologist, international trainer and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. I spoke with Diana just over a year ago on my podcast about healthy striving and psychological flexibility.
Diana is the host of the podcast Your Life in Process and co- author of ACT Daily Journal and works with organizations and individuals to develop psychological flexibility so that they can take wise action toward fulfilling and impactful lives. Integrating her over 20 years of meditation experience with yoga and psychological training, Diana blogs for Psychology Today, and guest teaches at InsightLA, Blue Spirit Costa Rica, PESI, Praxis Continuing Education, Yoga Soup and Insight Timer Meditation. n
In this episode, we talked about how to show up as working moms, the importance of balancing values and strengths, competition and collaboration, values-based eating, and strategies we’ve used in building our friendship. Key Takeaways:
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| Perspective Shifting from Hospice and Bikepacking the World with Jerry Kopack | 30 Mar 2023 | 01:01:37 | |
Jerry Kopack started his career in the corporate world. But at the age of 31, he completely shifted his career and opened a hospice in Colorado with his mom. The perspective-changing experience led him to begin traveling the world and open himself up to new opportunities.
His biking adventures began in Africa and continued on to India, Nepal, Israel and more. He learned about the beauty of the world and of people and wrote about his journey in his new book The World Spins By.
In this week’s episode, Sonya and Jerry talk about his key lessons from working in hospice, his mindset shift that led to traveling the world, the amazing global biking community, and more. Key Takeaways:
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| Bonus Episode - Audiobook Excerpt from A Mile at a Time | 25 Mar 2023 | 00:20:45 | |
Here is an excerpt from the audiobook, A Mile At a Time with Travis and Mark Macy. Below is the synopsis from Penguin Random House: In October 2018, Mark “Mace” Macy, sixty-four years old, was diagnosed with early-onset Alzheimer’s disease. Mace had spent thirty years competing in Colorado and around the world in ultra-endurance competitions and is one of the few people who have finished all eight Eco-Challenge events. Once diagnosed, Mace feared losing endurance, strength, and independence. Mace’s son Travis, also a professional endurance athlete, also struggled to see his father battling the disease. In 2019 they decided to participate in World’s Toughest Race—a seven-day, grueling 400-mile marathon of trekking, climbing, biking, and paddling through the jungle—for one final race together. Weaving excerpts from Mace’s passionate personal journals alongside a first-person narrative by Travis, A Mile at a Time tells the story of this incredible journey and what both father and son learned along the way. A powerful story about living—and thriving—with a disease that impacts nearly six million Americans. This timely, and deeply moving father-son adventure sheds light on the hard truths of this disease while giving readers hope of all that still can be achieved. A Mile at a Time with Endurance Athletes Travis and Mark "Mace" Macy -------------- | |||
| A Mile at a Time with Endurance Athletes Travis and Mark "Mace" Macy | 24 Mar 2023 | 00:54:13 | |
Travis Macy is an ultra endurance athlete and coach. He’s the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life. I spoke with Travis on my podcast in January about his racing escapades, embracing training, redefining expectations throughout his career and his experience with his dad’s Alzheimers. This week, we brought him back with his dad, Mark “Mace” Macy, a 30-year veteran of ultra endurance competitions, who has continued to thrive since his early-onset Alzheimer’s diagnosis in 2018. Together, they authored the book A Mile at a Time, which tells the story of how Travis and Mace conquered the World’s Toughest Race: Eco-Challenge Fiji and how Mace has tapped into his inner strength to deal with his disease.
Mace is a retired attorney and grandfather. He’s a well-known athlete in the endurance sports world, pioneering ultra running in the 1980s and adventure racing in the ‘90s. In 2020 he became the only person to compete in an Eco-Challenge race after having been diagnosed with Alzheimer’s.
In this episode, we talked about Mace's story, resilience with Alzheimer's, having the courage to show up in life and maintaining hope and optimism. Key Takeaways:
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| Mastery is a Practice, Not a Destination | 17 Mar 2023 | 00:37:29 | |
The word mastery is thrown around as a part of the vernacular, but have you ever paused to consider the true meaning of the word? What is mastery and what does it mean to pursue mastery?
We often hear stories of people who are on the path to mastery. But, what does being on the path to mastery actually mean? Is it something you can attain? Why should you pursue mastery?
Key Takeaways:
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| How Training Your Respiratory System Boosts Performance with Luke Way and Dr. Andrew Sellars | 11 Mar 2023 | 00:59:08 | |
Have you ever focused on training your breath? No, I don’t mean cardio, I mean literally how you breathe.
This week, I sat down with Luke Way, CEO of The Breathe Way Isocapnic Respiratory Training System, and Dr. Andrew Sellars, Chief Science Officer and an anesthesiologist, to talk about the respiratory system and its importance for sport.
Luke is an endurance coach, specializing in elite level triathlon, but also working with mountain bikers and CrossFitters. After training for 20 years, he noticed that most athletes were limiting their performance because of the way they breathe, so he started to figure out how to better train the respiratory system. He partnered with his mentor, Dr. Sellars, and another close friend to invent the Isocapnic Breathe Way Better Training System, a three pillared system that consists of the hardware, the software, and the curation of knowledge.
Dr. Sellars is one of the most respected authorities on athletic respiratory performance. His expertise informs the Isocapnic Breathe Way Better Training System. In addition to his work as CSO and anesthesiologist, he has a masters in athletic coaching. He co-founded Balance Point Racing and was a previous guest on this show. Key Takeaways:
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| Plant-Based on a Budget with Founder and Author Toni Okamoto | 03 Mar 2023 | 00:53:57 | |
A week's worth of healthy and delicious plant-based food for less than $30 - that's Toni Okamoto's super power. As the founder of Plant-Based on a Budget, Toni has done the research and perfected the ways to make your budget line up with healthy eating habits.
Plant-Based on a Budget is a popular website and meal plan that provides the information you need to save money by eating vegetables. She’s the author of multiple books including the Plant-Based on a Budget cookbook and The Super Easy Vegan Slow Cooker Cookbook. Toni also co-hosts The Plant-Powered People Podcast.
In this week's episode, Sonya and Toni talk about her path to plant-based, the necessity that created plant-based on a budget, the secrets to grocery shopping and her recipe inspirations. Key Takeaways:
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| Courage and Work Ethic with Co-Founder of Bivo and Former Nordic Skier Carina Hamel | 24 Feb 2023 | 00:56:05 | |
How many of you have had to give up on your plastic water bottle because it was impossible to clean? Probably all of us. Carina Hamel, former nordic skier, saw this problem and used her product development expertise to design the first stainless steel bottle with a flow rate fit for cyclists, co-founding the company Bivo.
Carina moved to Norway at age 16 to attend a ski academy, where she learned about her love for new cultures, languages and experiences. Through this experience and a job in product development for Keen Footwear, she realized she wanted to work internationally and began footwear development consulting, setting up new manufacturing partners and facilities globally. She started Bivo, a carbon neutral company, to be the solution to the cycling water bottle problem.
She loves to play with her kids, ski, bike, and run.
This week, Sonya and Carina spoke about her path to entrepreneurship, her work ethic, becoming a mom and her vision for her company. Key Takeaways:
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| Everything You Need to Know about Concussions with Physio Adam Luu | 17 Feb 2023 | 01:00:01 | |
Concussions can happen in sport, but how do you know if you have one and what happens when you do? This week, Sonya sat down with Adam Luu, an orthopedic, concussion and vestibular physiotherapist to talk about what you need to know about concussions.
Adam has a Masters of Science degree in Physical Therapy from McMaster University, followed by a fellowship with the Canadian Academy of Manipulative Physical Therapy. He is a certified concussion therapist - certified in several concussion management protocols like ITPT and Shift. His training in ITPT means he can administer and interpret the ImPACT test, which is a neurocognitive assessment tool that is the standardized assessment tool of North America’s top professional sports leagues. The Shift concussion management system is the Canadian-founded concussion management strategy.
Adam also has a certification in vestibular therapy, instrument-assisted soft tissue release, nervous system assessment and treatment and bracing/proprioceptive taping.
He is also Sonya’s physiotherapist! Key Takeaways:
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| Empathy, ADHD, and Mindfulness: Practical Tools for Anxiety, Burnout, and Emotional Well-Being with Corinne Kneis | 15 Jan 2026 | 01:02:57 | |
One of the things I love most about podcasting is getting to have the conversations I wish more people could hear, especially the ones that normalize what so many of us quietly struggle with. I sit down with my friend and fellow MAPP grad Corinne Kneis, a psychotherapist and wellness educator whose work beautifully bridges empathy, mindfulness, ADHD, and anxiety. Corinne and I first met during the Master of Applied Positive Psychology program at the University of Pennsylvania, and I’ve long admired how she brings both science and humanity into her work. In this conversation, we explore what empathy really looks like in therapy and everyday life, why so many women mask ADHD with anxiety and perfectionism, and how mindfulness can help create space between emotional overwhelm and thoughtful response. We also talk openly about sensitivity, burnout, overfunctioning, and the strengths that often come with ADHD—like curiosity, passion, and love of learning. Corinne shares practical tools therapists use (and that anyone can apply) to regulate the nervous system, manage anxiety, and build healthier relationships with their emotions. Whether you’re navigating anxiety, ADHD, burnout, or simply want more emotional clarity and self-compassion, this episode offers grounded insight and actionable strategies you can start using right away.
Learn More about Corinne Below: Flourish Psychotherapy by Corinne Kneis -------------- | |||
| Peak Performance Aging with NY Times Bestselling Author Steven Kotler | 10 Feb 2023 | 01:08:09 | |
Many people use reasons like, "I'm too old to start" or "I won't be able to learn it" or "I'm too old, I’ll get hurt" to avoid trying something new. But Steven Kotler says it's especially important to continue using mental and physical abilities as we age. Many people think aging is a long, slow rot, but research shows that our physical and mental skills do not have to decline over time. Our mindset towards aging is a key player in peak performance aging.
Steven is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance.
He is the author of eleven bestsellers (out of fourteen books), including The Art of Impossible, The Future is Faster Than You Think, Stealing Fire, The Rise of Superman, Bold and Abundance, and he has a new book, Gnar Country, coming out at the end of this month. His work has been nominated for two Pulitzer Prizes, translated into over 50 languages, and has appeared in over 100 publications, including the New York Times Magazine, Wired, Atlantic Monthly, Wall Street Journal, TIME, and the Harvard Business Review.
He is also the co-founder of The Buddy Sue Hospice Home for Old Dogs, a canine elder care facility, and Rancho de Chihuahua, a dog rescue and sanctuary, with his wife, author Joy Nicholson. Key Takeaways
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| The Paradox of Expectations, Pressure, and Comparison in Sport and Life | 02 Feb 2023 | 00:38:43 | |
Have you ever achieved a goal and felt empty? Therein lies the paradox. We need to have expectations, but how do you set realistic and appropriate expectations that provide enough stimulus for motivation and performance, but also enough space for happiness and life satisfaction? In this week's podcast, Sonya deep dives into:
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| The Ultra Mindset with Endurance Athlete and Coach Travis Macy | 27 Jan 2023 | 00:57:59 | |
Travis Macy is a professional endurance athlete, having finished over 130 ultra endurance events in 17 countries. He’s an author, coach and speaker. He is the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life, and has a new book coming out in March called A Mile at a Time.
Travis’s racing resume includes mountain bike races, road runs, adventure racing, snowshoeing, skiing, kayaking and more.
His writing has been published across several publications including UltraRunning Magazine, Backpacker Magazine and Trail Runner Magazine.
In addition to being a sponsored athlete and writer, he is also a coach and founded a successful education consulting firm, Macy College Consulting, with his wife, and works with businesses, executives, and adult endurance athletes.
This week, Sonya and Travis tackle his racing escapades, embracing training, his experience with his dad’s Alzheimers, and redefining expectations throughout your career. Key Takeaways:
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| Work, Parent, Thrive with Psychologist Yael Schonbrun | 19 Jan 2023 | 01:01:36 | |
Yael Schonbrun is an assistant professor at Brown University, a clinical psychologist and an author about parenting, work and relationships. She draws on scientific research, clinical experience and real life experiences with her three kids. Her new book, Work, Parent, Thrive, shares practical strategies from clinical psychology and social science to better manage the conflict and enhance enrichment in work, parenting, and the balance of these roles.
Yael is also the co-host of the podcast Psychologists Off the Clock. She has a B.A. from Washington University in St. Louis, a Ph.D. in clinical psychology from the University of Colorado, Boulder, and completed her postgraduate training at Brown University.
In this week's episode, Sonya and Yael discuss Acceptance and Commitment Therapy, how to develop a work-family enrichment mindset, how to create space for emotions and have realistic expectations, plus much more. Key Takeaways:
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| Positive Medicine with Jordyn Feingold, MD | 13 Jan 2023 | 00:54:52 | |
What is positive psychology and more importantly, how can it be applied to work and life? In this week's episode, Sonya sat down with Jordyn Feingold, an MD, Master's in Applied Positive Psychology, and psychiatry resident at the Icahn School of Medicine at Mount Sinai in New York City. They talked about positive psychology and how she's applying it to medicine, her REVAMP framework, the importance of positive relationships, and more. REVAMP is defined as a 6-pillar framework consisting of Relationships, Engagement, Vitality, Accomplishment, Meaning, and Positive emotions.
Jordyn developed and teaches an elective course called Positive Medicine at Mount Sinai and co-founded a trainee well-being curriculum called PEERS: Practice Enhancement, Engagement, Resilience, and Support. She also co-founded Positive Psychology for Physicians and an online well-being course for clinicians. She co-authored the book “Choose Growth: A Workbook for Transcending Trauma, Fear and Self-Doubt” with Scott Barry Kaufman (you can listen to the recent podcast with Jordyn and Scott here). She graduated from the University of Pennsylvania with her BA and Master of Applied Positive Psychology. Her goal is to shift the focus of medicine from treatment to well-being. Key Takeaways:
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| Atomic Habits with #1 NYT Bestseller James Clear (replay) | 05 Jan 2023 | 01:06:33 | |
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear is an expert in behavior change. He is the author of the #1 New York Times Bestseller Atomic Habits, it's sold more than 1 million copies! I first discovered James Clear many years ago when he started publishing articles on his website and sending out a fantastic newsletter that now has over 1 million subscribers. The way he describes things like goal-setting, how to be productive, and how to make habits that stick is easy to understand and put into action. Many people attribute failing to break bad habits or failure to stick to new habits to a lack of willpower. They think the problem is them. But James Clear says, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems.” We talk about how to create an environment that makes it easy to make habits stick. We talked about the 2-minute rule (I've talked about this before as well- the importance of just setting the goal to show up). We also discussed the difference between motion and action (learning about doing something versus actually doing something). And quite possibly the most powerful idea with habit change is the idea of identity-based habits and how to measure them. James Clear says, "Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat." I'm so thankful for James Clear's work. I've used his research in my speeches, articles, and books because no one can create clarity as he can. This episode is a gamechanger, and so is his book, Atomic Habits. Topics Discussed in the Podcast
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| Creating Health and Demystifying the Supplement Industry with Previnex's CEO David Block | 31 Dec 2022 | 01:00:13 | |
David Block is the Founder & CEO of Previnex, a nutritional supplement company that is committed to using science, clinically-tested ingredients and going above and beyond the testing and production standards required in the industry.
Previously, David was a hedge fund manager focused on the health and wellness industry. He specialized in nutritional supplements, reading clinical studies, touring manufacturing facilities, meeting with various companies, and immersing himself in the supplement and wellness industry on all levels. This wealth of knowledge drove him to change the industry and start Previnex. In this week’s podcast, Sonya spoke with David about his path to the supplement industry, how to select the right supplements and his vision for Previnex. Key Takeaways
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| Energy Benefits of a Plant-Based Diet with Sun Sachs | 23 Dec 2022 | 00:59:09 | |
We met Sun Sachs, a long-time endurance athlete and software developer, CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience, and co-creator of thebeet.com, on a recent podcast about training your brain for performance. He is passionate about animal welfare, the environment and human health. He is a plant-based culinary chef graduate and continues to advise for The Beet.
In this week’s podcast, Sonya talked with Sun about his switch to a plant-based diet, his renewed energy, and commitment to hard work. Key Takeaways:
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| Parenting, Adventure Travel, and Expectations with Author Meghan Ward | 16 Dec 2022 | 00:55:10 | |
Meghan J. Ward is an outdoor, travel and adventure writer, and a Fellow of the Royal Canadian Geographical Society. Meghan has written several books, as well as produced content for films, anthologies, blogs and some of North America’s top outdoor, fitness and adventure publications. As a consultant, she coaches writers and photographers to help bring their projects to life and ensure their work is seen by a wider audience. She lives in Banff, Alberta, with her husband, Paul Zizka, and their two daughters.
In her most recent book, Lights to Guide Me Home, Meghan takes us on a trip around the world while chronicling her transitions through some of life’s major milestones. From Costa Rica to Nepal, Rapa Nui to Malta, Meghan explores what it means to carve out her own identity amidst family expectations, her responsibilities as a parent to young children, and her marriage to an ambitious travel and landscape photographer. Whom will she discover beneath these entanglements? Key Takeaways:
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| Ask Us Anything with Professional MTBers Sonya Looney and Hannah Otto | 08 Dec 2022 | 01:00:50 | |
This week, Sonya and Hannah sat down to answer your questions.
Sonya Looney is a professional mountain biker, Word Champion, 4x National Champion and has taken on and won the hardest endurance stage races and 100 milers around the world. She has her Master's of Science in Electrical Engineering, has completed pre-med coursework, and is a Certified Health Coach from Vanderbilt University's Department of Integrative Medicine. She also is a mental performance coach.
Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion, and 4x National Champion. Key Takeaways:
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| The Science of Gratitude: Striving, Meaning, and Why Entitlement Steals Our Joy with Dr. Bob Emmons | 08 Jan 2026 | 01:15:31 | |
Gratitude is one of the most researched, and misunderstood, topics in psychology. In this episode of Grow the Good, I sit down with Dr. Bob Emmons, one of the world’s leading gratitude researchers, for a candid, nuanced conversation about what gratitude really is, where it comes from, and how it shapes our striving, relationships, and sense of meaning. What makes this conversation especially rich is Bob’s journey. Long before he became known for gratitude research, his work focused on striving, goals, and purpose. It’s a foundation that deeply informs how he thinks about gratitude today. Bob and I explore how research often reflects our own life questions (“research is me-search”), and how gratitude emerged for Bob not just as an academic interest, but as a personal turning point. We unpack why gratitude isn’t about forced positivity, how entitlement quietly erodes well-being, and why authentic gratitude helps us see what (and who) we might otherwise take for granted. We also discuss the emotional depth of gratitude: how fully waking up to life means experiencing both joy and sorrow more deeply. As we head into a new year, this episode is for anyone who wants a more honest, grounded understanding of gratitude. I hope it brings you an understanding that strengthens relationships, deepens meaning, and supports growth without bypassing real emotion.
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| Tuning in to Savoring | 02 Dec 2022 | 00:16:38 | |
Taking time to savor broadens how you view yourself and the world. Interestingly enough, savoring can have internal or external circumstances. I'll tell you about different ways you can add savoring into your day that is as simple as a quick shift in your focus. Key Takeaways:
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| The Gravity of Up with Brent Yates | 25 Nov 2022 | 00:57:28 | |
Brent Yates, author of The Gravity of Up, is an entrepreneur, philanthropist and speaker. Over 10 years ago, Brent was falling apart. Everything he knew about his life was changing. But a group of people came into his life that changed his trajectory. He worked hard to reject negative mindsets and move towards happiness.
In this week’s episode, Brent shares his story, from childhood to his later years, and how he went from a bully to humble and kind. Key Takeaways
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| Choose Growth with Scott Barry Kaufman and Jordyn Feingold | 18 Nov 2022 | 00:59:15 | |
In this week’s podcast, Sonya sits down with the authors of Choose Growth, a workbook designed to guide readers through their commitment to growth and self-actualization. The book was created by psychologist and host of The Psychology Podcast Scott Barry Kaufman and positive medicine physician and researcher Jordyn Feingold. The workbook includes exercises grounded in positive psychology and the core principles of humanistic psychology.
Scott is a cognitive scientist and humanistic psychologist. He is a professor at Columbia University and the founder and director of the Center for Human Potential. Scott has authored a number of books, including Transcend: The New Science of Self-Actualization. He received his B.S. in psychology and human computer interaction from Carnegie Mellon, an M. Phil in experimental psychology from the University of Cambridge, and a Ph.D. in cognitive psychology from Yale University.
Jordyn is a psychiatry resident at the Icahn School of Medicine at Mount Sinai and graduated from the University of Pennsylvania with her BA and Master of Applied Positive Psychology. She is involved in research, curriculum development and advocacy work around clinician well-being. Her goal is to shift the focus of medicine from treatment to well-being.
In this week’s episode, Sonya sat down with Scott and Jordan to talk about what it means to choose growth, motivations, high quality connections and more. Key Takeaways:
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