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Explorez tous les épisodes du podcast The Dr. Greg Wells Podcast
Plongez dans la liste complète des épisodes de The Dr. Greg Wells Podcast. Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.
| Titre | Date | Durée | |
|---|---|---|---|
| From Mindset to SoulSet With Philip McKernan | 09 Jan 2026 | ||
In today’s conversation Philip McKernan explores what it really takes to move from “doing all the right things” to living from a deeper, more aligned place—what he calls SoulSet™. He and Dr. Wells unpack why so many driven people chase goals, money, and control…and still feel like something is missing. Philip shares how creating space, asking better questions, and trading judgment for curiosity can open the door to clarity and meaningful change. The result is a practical, courageous path toward the work (and life) you were actually built to live. | |||
| #60 - Navy SEAL Strategies to Stay Calm and Execute Under Pressure with Steven Drum | 04 Jul 2023 | ||
Stephen is solving the “pressure gap”: the moment when stress hijacks focus and people react instead of respond—in leadership, business, and life—because they haven’t built a deliberate process to prepare for defining moments. In today’s conversation Stephen Drum explores what it really means to “perform on the X”—the critical moment when everything is on the line and you don’t get a do-over. He breaks down the difference between reacting and responding, and why presence, rehearsal, and simple performance cues matter more than raw intensity. Stephen also shares how Stoic philosophy, mindfulness, performance psychology, and breathing practices help leaders stay steady in chaos. You will learn how Navy SEAL teams prepare for “no-return” moments, and how to translate that into boardroom, relationship, and life pressure. You will learn practical tools to notice your stress signals early, pause, and choose a response that serves you. You will learn why confidence is earned through preparation (not “fake it till you make it”), and how to build a repeatable readiness process. You will learn simple breathing and mental rehearsal techniques that improve focus and composure fast. You will discover that your mind and body often respond to a high-stakes presentation (slides failing, tough feedback, big pitch) with the same stress physiology as truly dangerous situations—and the solution is a trained, deliberate process, not willpower. Stephen helps listeners solve the challenge of staying calm, clear, and decisive when pressure spikes—so they can execute effectively instead of getting pulled into fight/flight/freeze and regretful reactions. | |||
| #51 - Olympian Kyle Shewfelt on courage, confidence, and comeback | 28 Feb 2023 | ||
Kyle is tackling the “toxic excellence” problem: how to pursue world-class performance without fear-based coaching, emotional harm, or unsafe culture—by building athlete-driven, supportive environments where people can grow, fail, and thrive. In today’s conversation Kyle Shewfelt explores what it takes to build a healthy, high-performing life after the biggest moments—Olympic gold, devastating injuries, and the emotional crash that can follow achievement. He and Dr. Wells unpack how stress shows up in the body, why perspective is a practice, and how creating space (even sitting alone in a car) can restore clarity and leadership. Kyle also makes a powerful case for safe sport—pushing hard with dignity, respect, and kindness—so athletes can reach the top in a positive way. You will learn practical ways to interrupt “fight-or-flight” when pressure spikes—by getting out of your head and into your body. You will learn how Kyle thinks about leadership during uncertainty, including the value of protecting time and space so you can show up better for others. You will learn what “athlete-driven, parent/coach-supported” development looks like—and why it matters for both performance and long-term wellbeing. You will learn the cultural ingredients of safer, healthier sport environments that still produce excellence. You will discover that the fastest way back to calm isn’t more thinking—it’s noticing your body’s signals (jaw, chest, tension), then using breath and a quick change in environment to reset your physiology. Kyle helps you solve the challenge of staying optimistic, steady, and constructive through setbacks—without losing themselves (or their culture) in fear, control, and reactivity. | |||
| #50 - HIIT, Fat Adaptation & Smarter Endurance with Dr. Paul Laursen | 14 Feb 2023 | ||
How to turn overwhelming training science into simple, context-specific programming—so athletes and busy professionals can use HIIT, recovery, and fueling strategies that actually improve performance without burnout.
In today’s conversation Paul Laursen explores how to program high-intensity interval training by putting context before content, so sessions match a person’s sport, goals, and physiology. He and Dr. Wells break down when to use short vs. long intervals, why recovery choice (passive vs. active) changes what your muscles can do next, and how to monitor readiness with simple cues and HRV. They also dig into endurance nutrition, including fat-adapted approaches for long events and why “being a nutrivore” matters more than labels. Paul closes with Athletica.ai’s mission—making adaptive endurance plans practical for real life.
You will learn how to define HIIT precisely (above critical speed/power with structured recovery) and select interval formats that target the right systems for your sport. You’ll learn why context drives programming—from neuromuscular power work to VO₂-focused intervals—and how recovery type alters muscle oxygen re-loading to enable more quality work. You’ll hear a commonsense framework for endurance fueling, including when and why fat-adaptation can be useful, and how to individualize it. You’ll also learn practical monitoring ideas (readiness cues, HRV, and low-intensity “reset” days) and how adaptive tools like Athletica can translate theory into day-to-day training.
You will discover that choosing the right recovery between intervals (often passive, not active) can restore intramuscular oxygen (via myoglobin) and let you accumulate more truly high-quality work. That small switch can transform the same workout into a better stimulus with less grind.
It’s hard to navigate conflicting advice on HIIT, readiness, and nutrition. This episode gives a clear decision-tree—match the session to your goal, recover intentionally, and fuel for the demand—so training stops feeling random. | |||
| #49 - Small Joys, Big Results: Dr. Gillian Mandich on Practicing Happiness | 07 Feb 2023 | ||
Most people chase happiness as a destination or wait for big, external wins—money, status, milestones—yet still feel flat. Dr. Mandich tackles this by reframing happiness as a learnable, daily practice driven by autonomy, micro-moments of joy, and evidence-based behaviors, not luck or life circumstances.
In today’s conversation Gillian Mandich explores why the goal isn’t to be happy all the time and how happiness and sadness are separate—often co-existing—experiences. She explains how autonomy and intentional habits raise our “happiness set point,” creating an upward spiral where both highs and lows trend higher over time. We unpack money myths (why buying time and experiences matters more than things), how smiles can shift brain chemistry, and why happiness spreads through social networks. You’ll leave with simple, research-backed ways to engineer small bursts of joy throughout your day.
You will learn how scientists define happiness and why meaning and momentary joy both matter; why autonomy outranks looks, popularity, money, and even sex life as a predictor of happiness; how to build “happiness muscles” with tiny, repeatable behaviors; the science of spending (buy time and experiences); and why your mood can ripple three degrees through your network.
You will discover that happiness isn’t found—it’s built through small, consistent practices that raise your baseline over time. You’ll also discover why chasing constant positivity backfires, and how welcoming the full emotional spectrum—without “marinating” in low states—actually makes you more resilient.
Feeling stuck, burned out, or “languishing”? Dr. Mandich shows how to regain agency with autonomy-boosting choices and daily micro-joys so you can perform better at work and feel better at home—no overhaul required. | |||
| #48 - The Space Between: Mark Henick on Rewriting the Mental Health Script | 31 Jan 2023 | ||
People get stuck in reactive loops—shame, fear, and rigid stories—when stress hits. Mark shows how to expand the gap between stimulus and response, transforming stigma and “awareness only” into practical skills that sustain mental health at work and at home.
In today’s conversation Mark Henick explores why resilience isn’t “never falling” but learning to fail well—and how that mindset carried him from adolescent depression and suicidality to rebuilding a purpose-driven life. He and Dr. Wells unpack radical acceptance, the discipline of creating space before you respond, and the role of contact-based education in reducing stigma. Mark shares concrete practices that helped him navigate job loss, grief, and parenting under pressure. The result is an honest playbook for mental fitness that’s equal parts compassion and execution.
You will learn how to spot default reactions and train a deliberate pause that leads to better choices. You will learn why pain and suffering aren’t the same thing, and how acceptance reduces friction. You will learn simple reps—journaling, emotion-labeling, perspective shifts—that turn adversity into agency. You will also learn how to “balance the equation”: process difficult emotions and intentionally amplify joy to rewire memory and mood.
You will discover that resilience is repeatable: consistent micro-practices expand your response-ability, even in chaos. You will discover how curiosity (“what now?”) reframes setbacks into skill-building moments.
Feeling hijacked by worry loops or old narratives. Mark offers tools to notice the story, accept the moment, and choose the next useful action—especially when life doesn’t go to plan. | |||
| #47 - The Full Spirit Workout: Kate Eckman on Confidence, Presence & Letting Go | 24 Jan 2023 | ||
Closing the gap between external achievement and inner stability—teaching high achievers how to build trainable confidence, presence, and resilience so performance isn’t hostage to fear, perfectionism, or other people’s opinions.
In today’s conversation Kate Eckman explores how to develop “inner fitness” with the same intention we bring to physical training. She shares her swimmer-to-broadcaster-to-coach journey, how early beliefs fueled achievement yet amplified anxiety, and why true confidence means trust—in your preparation, process, and timing. Kate unpacks her “Five Ps of Confidence” (presence, patience, purpose, preparation, practice) with two bonuses (pause, person), then describes “surrendering the outcome” so you can be all-in without gripping. The episode lands on practical rituals—journaling, stillness, breath, and values-driven action—that make composure repeatable.
You will learn a repeatable framework for confidence (the Five Ps), how to engineer presence (be where your feet are and bring your energy), and how a short pause protocol prevents reactive emails and bad decisions. You will learn why trust—not theatrics—sits at the core of confidence, and how “surrender the outcome” actually improves execution. You will also learn simple inner-fitness reps (sit-and-stare time, emotion labeling, journaling prompts) that lower anxiety and align action with your values.
You will discover that the gap between stimulus and response is trainable—and that letting go of rigid timelines often unlocks faster results.
Feeling stuck in self-doubt, over-attachment to outcomes, or performative perfectionism; Kate offers a playbook to trust, loosen the grip, and show up fully. | |||
| #46 - Mindful by Design: Training Attention, Flexibility & Kindness with Dr. Elli Weisbaum | 17 Jan 2023 | ||
How to reduce anxiety, burnout, and rigid, reactive thinking by shifting from the brain’s default chatter to trainable, moment-to-moment awareness—and then making that awareness useful in real life (clinics, classrooms, meetings, and at home).
In today’s conversation Elli Weisbaum explores how mindfulness builds cognitive flexibility and steadies the nervous system under everyday stress. She traces her path—from attending her first retreat with Thich Nhat Hanh at age ten to researching physician wellbeing—while unpacking the neuroscience of attention and the default mode network (the mind-wander system). You’ll hear practical ways to weave mindfulness into ordinary moments (email, commuting, brushing your teeth), plus how “awareness of awareness” upgrades focus, values clarity, and relationships. Together we connect these skills to leadership, healthcare, and family life with simple, repeatable practices.
You will learn what mindfulness is (paying attention to what’s happening inside and around you, with kindness and curiosity) and why it measurably changes brain function and behavior over time. You will learn how to notice the default mode network and gently return attention—without self-criticism—building mental “reps” like strength training. You will learn engaged mindfulness tactics: micro-practices during daily tasks, start/finish rituals for work, and emotion-labeling to create space between stimulus and response. You will also learn how these tools support physician wellbeing, psychological safety, and performance in high-pressure environments.
You will discover that calm and clarity are trainable states: short, consistent reps of attention + kindness outcompete willpower. You will discover how “awareness of awareness” turns ordinary moments into recovery and focus boosters.
Feeling hijacked by worry loops, email alerts, and shifting plans. Elli offers a prevention-first playbook—brief practices that restore agency and make composure your default, even on hard days. | |||
| #45 - Beyond the Chatter: Nondual Awareness for Real-World Resilience with Dr. Braticevic | 10 Jan 2023 | ||
Most people fight anxiety, burnout, and polarized “us vs. them” thinking with surface fixes. Dr. Braticevic is tackling the root problem: over-identification with the mind’s default narrative and a fragmented view of health. She shows how a prevention-oriented, nondual approach—treating mind as embodied, emergent, and relational—builds sustainable mental health and better collaboration.
In today’s conversation Milena Braticevic explores how her path from tech entrepreneur through clinical depression to a PhD in Integral Health reshaped her understanding of the mind. She explains the default mode network—the inner story machine—and why training attention, journaling, and emotion regulation interrupt rumination. She lays out nondual awareness as a practical paradigm shift: experiencing reality more directly, strengthening belonging, and working with nature rather than against it. Together you connect these ideas to heart-rate variability, growth mindset under uncertainty, and daily rituals that restore energy and clarity.
You will learn why the mind is embodied, emergent, and relational—and how that changes your approach to sleep, movement, nutrition, and relationships. You will learn simple ways to spot when the default mode network is driving anxiety and how to pivot into focused presence. You will learn how journaling surfaces unconscious patterns, how visualization reshapes automatic responses, and why positive emotions (gratitude, hope, joy) compound performance and connection. You will also learn how nondual awareness reframes “How does this affect me?” into “How do I relate and collaborate?”—a shift that supports psychological safety at work.
You will discover that calm, clarity, and creativity aren’t traits—you can train them by toggling between effort and deliberate relaxation, measured physiologically through heart-rate variability. You will discover that practicing nondual awareness reduces worry loops and widens your field of options in moments of stress.
Feeling trapped in worry, isolation, or burnout—especially during uncertainty. Dr. Braticevic offers a prevention-first playbook to renew energy daily, relate more skillfully, and work from an authentic, non-reactive state. | |||
| #44 - The Observer Effect: Mastering Thoughts, Emotions & Performance with Todd Stottlemyre | 03 Jan 2023 | ||
How to break the loop of reactive thinking—replacing guilt, fear, and limiting self-talk with a trainable mindset so you can perform under pressure in sport, business, and life.
In today’s conversation Todd Stottlemyre explores what it really takes to win—first in your head, then on the field and in life. He shares formative lessons from growing up around the Yankees, the identity-shaking lows of being sent to the minors, and the all-in decision that saved his MLB career. Todd opens up about the loss of his younger brother, the burden of self-blame, and the breakthrough that came from learning to observe thoughts and emotions rather than react to them. We connect those practices to everyday performance—journaling, movement, and presence—so listeners leave with a clear playbook to change their inner game.
You will learn how elite environments expand belief and capacity, and why failure is a non-negotiable part of getting great. You will learn Todd’s “observer” method—document thoughts, name emotions, delay reaction—and how a 7-day journaling challenge builds awareness fast. You will learn practical strategies to convert adversity into agency (forgiveness, reframing, accountability partners) and why presence—being all in where you are—is the only real “balance.”
You will discover that the gap between stimulus and response is trainable—and mastering that gap is the unlock for consistent performance. You will discover how letting go of old narratives creates the psychological space to go “all in” on the next chapter.
Feeling stuck in repeat reactions—anger, doubt, self-criticism—that sabotage goals. Todd’s tools show you how to observe, reframe, and choose a response aligned with who you want to become. | |||
| #43 - Work Better, Rest Better: Dr. Lisa Bélanger on Tiny Habits for Big Performance | 27 Dec 2022 | ||
Closing the gap between intention and action—making evidence-based mental health and performance habits simple enough to do daily at work and at home.
In today’s conversation Lisa Bélanger explores how to design days that reliably produce focus, energy, and calm—especially in uncertainty. She and Dr. Wells unpack why behavior change fails when it relies on motivation alone, and how to use “make it easy and attractive” design to make the right choice the default. They dig into exercise as first-line therapy for cancer-related fatigue, what nature does to the brain during recovery, and how “doormat” rituals separate work from home when boundaries blur. Expect practical micro-habits grounded in psychology, neuroscience, and behavioral medicine.
You will learn a simple behavior-design formula: engineer your physical and social environments so the desired action is the easiest one available. You will learn why exercise acts like a drug for fatigue (even during treatment) and how clinicians drove 97% adherence with a “just show up” contract. You will learn a three-bucket break model—connect to self, others, or nature—and why even three minutes off-screen changes mood and performance. You will also learn practical mindfulness (notice wandering, bring it back) and “doormat” rituals that bookend the workday so you can be fully present at work and fully present at home.
You will discover that motivation usually follows smart design—tiny, friction-free steps compound faster than willpower. You will discover that nature reliably downshifts the brain’s decision-making load, accelerating recovery and clarity.
Feeling overwhelmed by uncertainty, screens, and endless to-dos. Lisa gives you a playbook to regain agency—design the next three minutes, not the next three months. | |||
| #42 - “Imagine If”: Simon Whitfield on Mastery, Visualization & Joy | 20 Dec 2022 | ||
How to sustain a meaningful, healthy high-performance life—during and after peak achievement—by turning pressure, identity shifts, and fear into purpose, calm decision-making, and daily practices that actually stick.
In today’s conversation Simon Whitfield explores the mindset behind his Sydney 2000 Olympic gold and Beijing 2008 silver, and how visualization, breath control, and teamwork shaped those races. He shares the “imagine if” habit from his training log, the deliberate use of a domestique strategy in 2008, and the “do-nothing defense” for regaining composure in decisive moments. Simon opens up about the costs of fame, the post-career identity pivot, and why rebuilding around nature—specifically time on the ocean—restored his presence with family and joy in daily life. The result is a practical blueprint for anyone navigating pressure, change, or reinvention.
You will learn how Whitfield used mental rehearsal—“seeing the race” countless times—to solve scenarios before they happened. You will learn how a team-first plan (with Colin Jenkins as domestique) let him dictate Beijing’s race dynamics instead of reacting. You will learn a field-tested calm-under-duress protocol: nasal breathing, relaxing grip/tension, and delaying reactions—the “do-nothing defense.” You will also learn why seeking empty space (water, nature, boredom) is not a luxury but a performance tool that improves focus, relationships, and decision quality.
You will discover that mastery is largely the precise application of attention and energy—repeated with joy—more than raw talent. You will discover how simple pre-commitment cues (“imagine if…”) and environmental design (water, horizon, quiet) reliably flip your physiology from panic to presence.
Feeling hijacked by pressure or transition. Simon shows how to reset identity and agency—breath first, choose the controllable move, and build rituals that make composure your default under stress. | |||
| #59 - The Three Levers: Andy Blow on sweat, sodium, and smarter hydration | 20 Jun 2023 | ||
Andy is solving the “guesswork problem” in endurance performance: athletes lose wildly different amounts of fluid and sodium, so generic hydration advice leads to dehydration, cramping, GI distress, or even hyponatremia—and performance falls apart in the heat and over long durations. In today’s conversation Andy Blow explores why hydration and fueling are never one-size-fits-all—and how understanding your sweat losses can transform performance in long or hot training and racing. He and Dr. Wells break down sweat physiology, heat adaptation, and why you can “do everything right” yet still struggle if your sodium and fluid strategy doesn’t match your body. Andy also shares practical guardrails for drinking, electrolyte replacement, and carbohydrate intake, plus the simple “three levers” framework that helps athletes execute better under stress. You will learn why humans sweat (and why it’s a performance superpower), and how sweat is linked to blood plasma and electrolyte loss. You will learn the real-world range of sweat sodium losses (and why that range matters more the longer/hotter the event). You will learn how heat acclimation changes sweating, blood volume, and tolerance over ~2 weeks. You will learn practical hydration guidance (short sessions vs long sessions) and how to avoid overdrinking/underd rinking traps. You will learn the emerging best practices for endurance fueling—from ~30g/hr up to 90–120g/hr for high-output athletes who can tolerate it. You will discover that your “hydration problem” is often a sodium + fluid mismatch—and that getting those two numbers closer to your personal losses can be “night and day” for performance in the heat. Andy helps listeners solve the challenge of finishing long/hot sessions strong—without bonking, cramping, or having the day ruined by avoidable hydration and fueling mistakes. | |||
| #41 - No Health Without Mental Health: Dr. Gina Di Giulio on Practical Mental Health | 13 Dec 2022 | ||
How to make evidence-based mental health care simpler, faster, and more actionable—so individuals and organizations can reduce anxiety, improve resilience, and access the right support without getting lost in a confusing system.
In today’s conversation Gina Di Giulio explores why “there is no health without mental health,” and how to cut through confusion to get high-quality support quickly. She and Dr. Wells unpack practical strategies for coping with anxiety, protecting sleep, using exercise as “medicine,” limiting news exposure, and staying socially connected while physically distant. Gina explains her “action first” philosophy—take a small, controllable step to jump-start motivation—and shares how gratitude journaling and strengths-based psychology move people from neutral to flourishing. You’ll hear real-world, clinician-tested tactics that work for busy leaders, parents, and teams.
You will learn a simple decision filter for anxiety: identify what’s controllable and take one small step, because action reduces anxious rumination. You will learn the core pillars of brain recovery—sleep, screen-free time, time in nature, music, and movement—and how to implement them in a modern workday. You will learn why Gina prescribes exercise like a drug (the “3×30” guideline) and how social connection amplifies its mental health benefits. You will also learn how gratitude journaling and a strengths-based approach from positive psychology can shift mood from “minus” to “plus.”
You will discover that motivation follows action—not the other way around—and that even a 1% step changes state. You will discover how small daily practices (news limits, scheduled self-care, brief nature breaks) build stress-resilience you can feel.
Feeling overwhelmed by uncertainty and decision fatigue. Gina offers a playbook to regain agency—clarify control, take a single step, and build momentum—so you can lead, parent, and perform without burning out. | |||
| #40 - Grief, Risk and Freedom: Climber Brette Harrington on Fear, Loss & Flow | 06 Dec 2022 | ||
Brette is addressing how to keep living — and performing — fully in the face of fear, grief, and events you can’t control. She’s showing listeners how to trust their own inner voice, manage real risk, and rebuild a meaningful life after trauma instead of letting other people’s fears or expectations dictate their choices.
In today’s conversation Brette Harrington explores how a life built in the mountains has shaped her resilience, creativity, and sense of purpose. She shares her journey from skiing with her parents in Lake Tahoe to boarding school in New Hampshire, discovering rock climbing, and eventually becoming one of the world’s leading trad climbers, alpinists, and free soloists — including the first free solo of the 2,500-foot Chiaro di Luna (5.11a) in Patagonia. She and Dr. Wells talk through her serious ski accident and broken neck, the years of big-wall and alpine climbing with her partner Marc-André Leclerc, and the devastating avalanche that took his life in 2018. Brette explains why she chose to return to the mountains against others’ advice, how she now manages fear on big objectives, and why moving slowly, breathing deeply, and listening to her energy are non-negotiable for both safety and performance.
You will learn how Brette’s progression from ski racing and freestyle skiing into sport, trad, big wall, and ultimately high-end alpine climbing gave her an unusually broad toolkit for huge mountain objectives. You will learn how she thinks about skill acquisition: layering disciplines over time (rock, ice, mixed, skiing) and deliberately seeking terrain that exposes her weaknesses so she keeps growing.
You will learn her practical process for managing fear on a route — starting with honest morning self-assessment, choosing objectives that match her mental energy, and then using breath, heart-rate awareness, and deliberate relaxation to prevent the “overgrip” that leads to mistakes. You will also learn how she navigated breaking her neck in a ski crash, the slow rehab and Atlas realignment work that followed, and how she used running, yoga, and core training to rebuild enough capacity to establish demanding new alpine routes like Life Compass, The Sound of Silence, MA’s Vision, and Just a Nibble after Marc-André’s death.
You will discover that calm is a trainable physiological state, not a personality trait — by choosing your days carefully, focusing on breathing, and relaxing your grip, you can keep your brain and body working even when exposure, risk, or stress spike. You will discover that sometimes the most courageous move after loss is to ignore the chorus of “shoulds,” follow the environment where you genuinely heal, and honour the people you’ve lost by continuing the work you started together.
Many people feel paralysed by fear — of failure, of risk, of what others will think — especially after something traumatic happens. Brette’s experience shows how to respect real danger while refusing to let fear or outside opinions shrink your life, giving listeners a blueprint for returning to their version of the “big mountains” after injury, grief, or setbacks. | |||
| #39 - From Olympic Gold Medals to Great Traits: Mark Tewksbury & Debbie Muir on High-Performance Leadership | 29 Nov 2022 | ||
Mark and Debbie are solving the problem of leaders and high performers chasing results without a clear, teachable framework for how to think, train, and lead like champions. Too many organizations default to hustle, pressure, and vague “motivation” instead of building fundamentals, mind–body awareness, and the habits that actually create sustainable achievement, strong teams, and meaningful legacy. Through The Great Traits framework, they’re turning Olympic-level performance principles into practical tools that anyone can apply at work and in life.
In today’s conversation Mark Tewksbury and Debbie Muir explore how an Olympic crisis turned into a blueprint for high-performance leadership. Mark shares the story of being “second best in the world” in the 100m backstroke, watching American rival Jeff Rouse blow the world record apart, and realizing he needed to find over a second of improvement in just ten months — the same improvement it had taken him seven years to earn. Debbie describes how she came out of retirement, brought her synchronized-swimming coaching genius across sports, and helped Mark rebuild his race from fundamentals: starts, turns, underwater dolphin kick, mental scripts, and the mind-body connection.
Together with Dr. Wells, they connect that Olympic journey to The Great Traits of Champions framework, their 24 Achiever–Leader–Legacy traits, and the 12-week Corporate Champions Program that now helps leaders around the world train like elite athletes while leading with values and impact.
You will learn how Mark and Debbie broke down a seemingly impossible performance gap — 1.2 seconds in a 100m race — by going back to basics instead of chasing gimmicks, focusing on the 30% of the race that happens in the start, turn and underwater phase, where Mark was leaving huge potential untapped.
You will learn how Debbie’s “Utilize the Power of Thoughts” trait, metacognition (“think about what you think about”), and tools like the WAIT cue — What Am I Thinking? — help athletes and executives notice and rewire unhelpful mental loops in real time. You will learn how they translated their Olympic playbook into the Great Traits system of 24 Achiever, Leader, and Legacy traits, and why they structure their Corporate Champions Program as an “applied” 12-week training block rather than a one-off workshop. You will also learn how self-reflection, values, and legacy traits like Embody Your Values, Influence Others Wisely, and Continually Evolve can anchor performance so it’s not just about winning medals or hitting targets, but about the ripple effect of who you become in the process.
You will discover that the same tools that win Olympic gold — fundamentals, deliberate practice, and mind-body awareness — are exactly the tools leaders need to navigate uncertainty, pressure, and reinvention in their careers. You will discover how bringing unconscious thoughts to the surface, challenging limiting beliefs, and aligning your inner dialogue with your values can unlock a completely different level of performance, confidence, and impact.
Their expertise helps solve the challenge of how to systematically grow from talented, driven individuals into purpose-driven leaders who can sustain high performance without burning themselves — or their teams — out. Using The Great Traits framework, they show listeners how to transform vague ideas like “mindset,” “confidence,” and “legacy” into trainable skills that can be practiced week after week, just like an athlete practices starts, turns, and finishes. | |||
| #38 - The Responsibility Ethic: Turning Pain into Performance with Adam Kreek | 22 Nov 2022 | ||
Adam is tackling the problem of high achievers and leaders chasing big goals through grind, quick fixes, and toxic pressure—only to burn out, stall, or implode when failure hits. He’s working to show people how to convert adversity into fuel, align ambition with values, and pursue “Gold Medal Moments” in a way that is physiologically sustainable, emotionally healthy, and effective over the long term.
In today’s conversation Adam Kreek explores what it really takes to be “built for hard” in sport, work, and life. He walks through his origin story from an “average kid in an average town” to a world and Olympic champion in the men’s eight, including the high school coach who told him, “You’re an Olympian, you just don’t know it yet,” and why staying multi-sport and not going too hard too early built his durability.
Adam and Dr. Wells unpack the heartbreak of choking as favourites at the Athens Olympics, the emotional processing required after a deep failure, and how those lessons led to gold in Beijing via shared leadership, smarter preparation, and better physiology-informed race strategy.
They also dive into his 73-day Atlantic rowing expedition, “adventure therapy,” and how he now coaches executives and organizations using the principles from his book The Responsibility Ethic and his threshold-style “healthy failure” workouts for corporate athletes.
You will learn how Adam differentiates between cognitive learning from failure and physiological processing of failure—why long, steady aerobic sessions can be one of the best ways to metabolize the emotional load of a big loss so it doesn’t poison future performance.
You will learn the science-backed logic behind his Olympic race strategy: the interplay of creatine phosphate, anaerobic and aerobic systems in a 5½-minute all-out effort, how lactic acid and perception of pain spike around the 45–60 second mark, and how his crew exploited that moment psychologically to move on their competitors.
You will learn his concept of shared leadership—why great teams operate more like a jazz band than a rigid orchestra, passing influence around so no single leader’s breakdown sinks the boat—and how he translates that into executive coaching and strategic planning for organizations. You will also learn the structure of his threshold rowing workout for busy professionals, the idea of “healthy failure” versus unhealthy suffering, and how his Responsibility Ethic framework helps leaders set non-toxic, values-aligned “Gold Medal Moment” goals that take years—not weeks—to achieve.
You will discover that your perception of “being done” is wildly inaccurate—whether it’s in an Olympic final or a demanding project at work, most of us hit the panic button long before our true physiological limits, as Adam’s coach liked to say, “you’re only four-fifths dead.”
You will discover how pairing that understanding with clear values, deliberate recovery, and shared leadership lets you pursue big, hard goals without sacrificing health, relationships, or long-term performance.
Adam’s expertise helps solve the challenge of sustaining high performance when the stakes are high, the failures are public, and the pressure never really goes away. He gives leaders and teams a practical roadmap to process setbacks, structure training (physical and professional), and build values-driven systems so they can keep showing up at a Gold Medal level for years, not just one season. | |||
| #37 - You Got This: Self-Confidence, Belonging & Aligned Actions with Dr. Ivan Joseph | 15 Nov 2022 | ||
Dr. Ivan Joseph is tackling a double-sided problem: people—especially those from marginalized communities—are battling self-doubt in systems that are stacked against them, while many well-meaning allies feel unsure how to move from guilt and outrage to meaningful, sustained action. In this episode he focuses on how to build real self-confidence and belonging, and how to turn tiny “1%” daily choices into both personal breakthroughs and tangible social change.
In today’s conversation Ivan Joseph explores what it means to build genuine self-confidence and belonging in a world still shaped by systemic racism and bias. He shares his journey from growing up in Guyana and a tough Toronto neighbourhood to becoming a national championship coach, PhD sport psychologist, and university vice president—yet still hearing the “twice as good” mantra every Black kid knows. He and Dr. Wells dive into allyship, protests, and why performative, “tourist” activism isn’t enough; instead they talk about micro-behaviours, access to education, and the power of 1% changes that compound over years.
They finish by unpacking Ivan’s core work on self-confidence—self-talk, affirmations, gratitude letters, and his “You Got This” letter—and how those same tools help us stay in hard conversations about race, leadership, and change.
You will learn why Ivan defines self-confidence as a skill—the genuine belief in your ability to accomplish the task at hand and handle adversity—rather than a fixed personality trait, and how that belief drives performance in sport, work, and life. You will learn how he separates negative feedback that tears you down from critical feedback that still supports your growth, and why curating who you listen to is essential for high performers.
You will learn the practical tools he uses with teams and executives: writing a “You Got This” letter listing your past wins, using three daily affirmations, and writing gratitude letters that boost optimism and rewire how you respond to setbacks. You will also learn his 1% approach to social change—simple daily acts like who you sit beside, who you greet, and where you offer free access to your work—that expand belonging and opportunity, especially through education.
You will discover that confidence and allyship both grow the same way: through repeated reps under tension, not one-off grand gestures or viral posts. You will discover how changing the words you use with yourself—shifting from “I can’t” to “I’ve got this, and here’s the proof”—reshapes your beliefs, your behaviour, and ultimately the impact you have on the people and systems around you.
Many people feel stuck between self-doubt (“Who am I to do this?”) and overwhelm about injustice (“It’s too big; nothing I do matters.”). Dr. Joseph’s work bridges that gap by offering concrete mental tools to build self-confidence and a clear roadmap of small, intentional actions so listeners can both pursue ambitious goals and contribute to a more equitable world—without burning out or checking out. | |||
| #36 - From Grit to Growth: Explorer Bruce Kirkby on Adventure, Family and Focus | 08 Nov 2022 | ||
Bruce is tackling the modern trap of distraction, comfort and grind—how busy, screen-saturated lives quietly erode our sense of presence, adventure, connection and growth, especially with our families.
In today’s conversation Bruce Kirkby explores what it really means to design a life around adventure, presence and growth instead of stress, traffic and endless grind. He shares how he walked away from a conventional career in engineering to become an expedition guide, writer and photographer, leading journeys across Arabia’s Empty Quarter, Ethiopia’s Blue Nile Gorge and remote mountain ranges around the world.
Bruce and Dr. Wells dive into the family expeditions that reshaped his understanding of parenting and technology—from taking his young sons on horseback across the Caucasus to living for months in a Himalayan Buddhist monastery, the story behind his book Blue Sky Kingdom: An Epic Family Journey to the Heart of the Himalaya. They close by unpacking his “grit vs. grind” framework, his recovery from a major back injury, and how consistent, small practices can transform performance and wellbeing over the long haul.
You will learn how Bruce intentionally rebuilt his life around wilderness expeditions, writing and speaking after leaving a traditional engineering career, and why time—not money—is the ultimate non-renewable resource. You’ll hear how traveling with his young family through places like Patagonia, the Republic of Georgia and the high Himalaya helped them unplug from screens, deepen their relationships and see fear and discomfort as gateways to growth.
You will learn practical ways to bring “micro-adventures” and presence into everyday life—whether that’s paddleboarding between airport layovers, reclaiming your commute, or building small rituals that keep you connected to nature and your kids. You’ll also learn how Bruce reframed his performance after a serious back injury by focusing on mobility, sleep, breathing and consistency instead of heroics and willpower alone.
You will discover how the same mindset that keeps a team safe in avalanches, deserts and whitewater can help leaders and organizations navigate distraction, change and uncertainty back home. You will discover why Bruce believes discomfort and fear are not problems to eliminate, but compasses that point toward the experiences and growth we value most.
Bruce’s knowledge helps solve the challenge of feeling stuck in a life that looks successful on paper but feels rushed, distracted and uninspiring in practice. By translating lessons from 3,000+ days of wilderness expeditions into simple habits, he shows listeners how to escape grind culture, reconnect with what matters and create more meaningful adventures—at work, at home and in nature. | |||
| #35 - From Soil to Soul: Paul Chek on Truly Holistic Health | 01 Nov 2022 | ||
Paul is tackling the problem that modern health, fitness, and medicine are overwhelmingly reductionist—treating bodies like isolated parts, food like inert calories, and symptoms like separate glitches—while the real issues lie in upstream root causes: depleted soil, processed food, dysfunctional breathing, chronic stress, and misaligned beliefs. His work in this episode is about helping people and practitioners shift from symptom-chasing to a truly holistic, “soil-to-soul” model of health that integrates body, mind, emotions, spirit, and environment.
In today’s conversation Paul Chek explores his journey from growing up on an organic sheep farm with a yogi mother to training the U.S. Army boxing team, rehabbing “medical failures,” and ultimately founding the CHEK Institute. He explains why understanding living soil, organic farming, and vitamin complexes is essential for real nutrition, and how commercial agriculture leaves both food and humans energetically depleted. Paul and Dr. Wells dive into breathing mechanics, “working in” versus “working out,” and how most people’s chest-dominant, rapid breath keeps them stuck in fight-or-flight. They finish by unpacking his 1-2-3-4 framework, the “Last 4 Doctors You’ll Ever Need,” and his Four Quadrant coaching model that links beliefs, relationships, body, and environment into one coherent map for healing and performance.
You will learn how Paul’s early life on a farm and deep study of soil science, mycorrhizae, and paramagnetism led him to see nutrition as starting in the microbiology and energetics of the earth, not in a supplement bottle. You will learn why he views commercial farming as producing “dead food,” why whole-food vitamin complexes differ radically from isolated vitamins, and how this changes the way we think about supplements and health claims. You will learn how dysfunctional breathing patterns—chest breathing, hyperventilation, chronically tight abs—lock people into sympathetic overdrive, impair digestion, and drive pain, and how diaphragmatic breathing and “working in” practices restore balance. You will learn the logic of his 1-2-3-4 system (Dream → Balance of forces → Three choices → Four Doctors) and his Four Quadrant model, which connects inner beliefs, social dynamics, physical findings, and environmental factors so that coaches and practitioners can finally address root causes instead of chasing symptoms.
You will discover that lasting health and performance don’t come from one magic diet, exercise, or pill, but from aligning a few fundamental forces: real food from living soil, coherent breathing and movement, clear dreams, and daily choices that support them. You will discover that when you respect the body as a system-of-systems—physical, emotional, mental, and spiritual—complex “mystery” problems often become surprisingly solvable.
Many people feel trapped in cycles of chronic pain, fatigue, gut issues, and anxiety despite seeing multiple specialists and trying endless protocols. Paul’s approach offers a way out by teaching listeners how to identify the true upstream drivers—nutrient-poor food, dysfunctional breathing, unresolved beliefs, and toxic environments—and then systematically address them using his 4 Doctors and Four Quadrant frameworks. | |||
| #34 - Every Moment Matters: Tommy Fleetwood on Confidence, Consistency & Energy | 25 Oct 2022 | ||
Tommy is tackling a problem that every high performer faces: how do you stay confident, consistent, and energized when expectations rise, results dip, and life becomes a blur of travel, pressure, and comparison to others? His story in this episode is about rebuilding from a slump—using support, self-reflection, and better routines—so you can perform near your best far more often, not just in rare “hot streaks.”
In today’s conversation Tommy Fleetwood explores what it really takes to come back from a slump and turn talent into long-term consistency at the very top of professional golf. He shares the story of rising quickly as a young pro, losing his way technically and mentally, and then rebuilding by returning to a childhood coach, bringing a close friend in as his caddie, and assembling a trusted performance team. Tommy and Dr. Wells unpack how confidence actually works, why “every moment matters,” and how journaling, visualization, and brutally honest stats help him lift his baseline on and off the course. They finish by exploring how to protect energy while traveling, build daily routines around what matters most, and stay anchored in the present when the stakes are highest.
You will learn how Tommy climbed out of a career dip by simplifying his swing, going back to people who knew him best, and removing some of the pressure that came from trying to copy other stars. You will learn his nightly journaling framework—what was good, what could improve, and how he’ll start tomorrow—and how that practice closes each day so it doesn’t bleed endlessly into the next. You will learn how he uses vivid visualization (including emotions, heart rate, and specific scenes like watching a winning putt drop in scoring) to build confidence before he ever steps onto the first tee. You will learn why he’s built an integrated support team—swing coach, putting coach, short-game coach, fitness coach, psychologist, caddie, and agent—and how clear roles plus deep trust let him focus on playing. You will also learn why protecting energy, choosing events carefully, and raising your “worst day” performance may matter more than chasing occasional flashes of brilliance.
You will discover that confidence is not a mysterious personality trait; it’s a memory bank of successful reps that you deliberately build through practice, visualization, and small wins. You will discover that the real competitive edge is raising your baseline—your bad days—by managing your team, your routines, and your energy so you rarely drop far below your best.
Many driven people grind harder when things aren’t working—changing everything, pushing more, and silently beating themselves up—only to feel more exhausted and less confident. Tommy’s story offers a different route: surround yourself with the right people, debrief each day with honesty and self-compassion, and focus on controllable habits so you can perform well even when you don’t feel perfect. | |||
| #33 - Change Maker: Dr. John Berardi on Building Health, Habits, and Real Change | 18 Oct 2022 | ||
The core problem John is tackling is this: people and professionals are drowning in nutrition noise, all-or-nothing thinking, and “biohack” promises—so they struggle to make consistent progress and to build sustainable careers in health and fitness. His work in this episode is about replacing confusion and perfectionism with limiting-factor thinking, small-wins habits, and clear frameworks that actually produce long-term change for both clients and coaches.
In today’s conversation John Berardi explores how real change in health, performance, and career actually happens over years of “always something” rather than bursts of all-or-nothing effort. He walks through his journey from immigrant-kid pressure to “be a doctor,” into graduate research in exercise physiology and nutritional biochemistry, and then on to co-founding Precision Nutrition and coaching hundreds of thousands of clients and professionals. John and Dr. Wells dig into what separates successful athletes and everyday clients, why simple limiting-factor fixes often beat complex named diets, and why game-day nutrition matters far less than what you do for weeks and months beforehand. They finish by unpacking his Change Maker framework for health and fitness professionals—clarifying purpose, building T-shaped skills, and using feedback to craft a meaningful, sustainable career.
You will learn why the most successful clients and athletes aren’t the ones who obsess over every gram of food, but the ones who care “just enough” and practice a few simple behaviours consistently over time. You will learn how John uses limiting-factor analysis—finding the one thing (like low iron, magnesium, or B12) that’s holding someone back—instead of dropping people into rigid named diets that create 100 new rules and very little progress. You will learn how Precision Nutrition’s coaching data shows that being roughly 60–70% consistent can deliver excellent health and body-composition outcomes, and why the all-or-nothing mentality is one of the strongest predictors of failure. You will learn how to cut through nutrition noise by “squinting your eyes” and looking for stable patterns—adequate protein, whole foods, energy balance—rather than chasing metabolism-boosting foods, red-wine resveratrol, or the latest biohack. Finally, you’ll learn how John’s Change Maker model helps coaches map purpose, core abilities, and values into a T-shaped skillset and a career blueprint they can actually follow.
You will discover that sustainable transformation in health and performance doesn’t require perfect adherence; it requires doing something reasonable most of the time and choosing the highest-leverage “big rocks” instead of obsessing over tiny tricks. You will discover how a single well-chosen intervention—identified through careful assessment—can outperform months of complicated diet rules or biohacks that only tint the “lake” of your physiology by 0.0000002%.
A huge challenge for high performers and coaches alike is feeling stuck between overwhelm (too many rules, tools, and protocols) and guilt (when they inevitably can’t keep up). John’s frameworks give listeners a way to simplify: focus on the few behaviours that matter most, accept “good enough” consistency, and build a career or personal routine that can survive illness, kids, deadlines, and real life—without quitting or starting over every few weeks. | |||
| #32 - Time Under Tension: Dr. Sarah Sarkis on The Psychology of Thriving | 11 Oct 2022 | ||
High-achieving people are burning a ton of energy trying to “control” their inner world—suppressing emotions, powering through shame, and chasing quick behavioural fixes—while never really learning how to work with their psyche in a way that leads to sustainable thriving. Sarah is tackling that gap: how to build true emotional flexibility, self-awareness, and self-regulation so you can handle discomfort, perform at a high level, and grow from struggle instead of being ruled by it.
In today’s conversation Sarah Sarkis explores what it really means to thrive psychologically, beyond the clichés of “just be positive.” She traces her journey from forensic psychology to performance consulting and explains why she’s “not in the business of happiness, but of self-awareness and change.” She and Dr. Wells unpack emotional “time under tension,” the power of developing an observing ego, the damage of abusive self-talk, and how our thoughts shape neurochemistry and even gene expression over time. They finish by diving into flow states, the struggle–release–flow–recovery cycle, and practical ways to design your day so presence and flow are more likely to show up—at work, in sport, and at home.
You will learn why Sarah defines thriving as emotional flexibility rather than constant happiness, and how expanding your capacity to feel all your emotions is the foundation for growth. You will learn how to practice self-observation, create space between stimulus and response, and reframe “control” as self-regulation built through small daily reps of sitting with yourself. You will learn how harsh self-talk and perfectionism are often symptoms of deeper shame injuries, and how compassion and curiosity begin to unwind those patterns. You will learn how thoughts drive neurochemical cascades that influence gene expression, what this means for epigenetics, and how simple practices like scheduled stillness, clear intentions, and working in the “challenge channel” help you access more frequent micro-flow states.
You will discover that emotional and psychological growth follow the same rules as physical training: it’s all about time under tension. When you repeatedly practice observing yourself—especially in discomfort—you widen your aperture for feelings, shift from white-knuckle control to genuine self-regulation, and make it far easier to access flow and high performance on demand.
Most listeners know what they “should” do—meditate, be present, change habits—but feel stuck, avoidant, or overwhelmed when it comes to actually facing their interior world. Sarah’s framework shows you how to move from behaviour-only hacks to deeper psychological work, so you can stop running from difficult emotions and instead use them as raw material for resilience, performance, and more authentic relationships. | |||
| #58 - From “Not Sick” to Optimal: Dr. Melissa Piercell on nutrition that upgrades performance | 06 Jun 2023 | ||
Melissa is solving the “I’m functioning but not thriving” problem—where high performers feel tired, inflamed, foggy, or stuck with weight/metabolic issues because modern stress + ultra-processed food + hidden toxins quietly push them toward “not sick” instead of healthy and optimal. Her approach is to identify gaps (often via blood work), reduce toxic load, and build realistic nutrition routines that support energy, mood, and long-term disease prevention. In today’s conversation Melissa Piercell explores how we move along the health spectrum from disease → not sick → healthy → optimal using practical, high-impact nutrition and lifestyle changes. She and Dr. Wells unpack epigenetics (how lifestyle influences gene expression), why toxins and processed foods can amplify inflammation, and how digestion and “detox” really work in day-to-day life. Melissa shares simple rules for hydration, fiber, fats for brain health, stress routines, and time-restricted eating—tools that help busy people perform better without getting extreme. You will learn how epigenetics connects daily habits (stress, food, toxins) to long-term health outcomes. You will learn practical “detox” fundamentals—especially the role of daily elimination, fiber, and hydration. You will learn how fats (omega-3 vs omega-6, trans fats, and cooking oils) influence brain function and inflammation. You will learn why chronic stress changes immunity, recovery, and metabolism—and how routines support hormonal rhythms. You will learn realistic strategies for weight/body composition (including time-restricted eating and “no eating after dinner”). You will discover that the biggest breakthroughs often come from small, repeatable upgrades—like consistent sleep timing, daily fiber + water, and nutrient-dense meals—because these changes reduce physiological stress and improve how your body adapts over time. Melissa helps listeners solve the challenge of feeling depleted in a high-demand life—by turning nutrition into a realistic system that stabilizes energy, mood, digestion, and performance (even when schedules are chaotic). | |||
| #31 - Beyond Training: Ben Greenfield on Training, Creativity & Longevity | 04 Oct 2022 | ||
Ben is tackling the problem of ambitious people training, working, and “biohacking” hard—but still feeling exhausted, inflamed, confused by conflicting advice, and unsure how to perform at a high level without wrecking their long-term health. His core aim is to show how to design training, daily routines, and nutrition so you can achieve remarkable performance while protecting your brain, hormones, and longevity.
In today’s conversation Ben Greenfield explores how to train, work, and live “beyond training” by aligning your physiology with your goals. He walks through his hot–cold morning ritual, deep-work habits, and the science behind doing easy movement early in the day and intense workouts later when the body is primed to perform. He then maps out a “perfect week” of exercise that builds mitochondria, VO₂max, lactic-acid tolerance, strength, and stamina without tipping into overtraining. Finally, Ben and Dr. Wells dive into nutrition, genetics, blood sugar control, and the importance of cultivating creativity and meaning—not just muscles—for a truly boundless life.
You will learn how Ben structures his mornings with heat, cold, light exposure, breathwork, and gratitude to boost mood, metabolism, and resilience for the rest of the day. You will learn why saving high-intensity training for the afternoon or early evening can improve performance, hormones, and sleep, and how to build a weekly program that targets mitochondria, VO₂max, lactic-acid tolerance, strength, and endurance. You will learn how Ben thinks about genetic individuality—why your training and diet may need to differ from your neighbour’s—and how simple tools like blood testing and glucose monitoring can personalise your plan. You will learn guiding nutrition rules that cut through diet dogma: prioritising nutrient density, digestibility, and low glycemic variability so you can fuel performance without chronic inflammation.
You will discover that elite performance is less about doing more and more intense work, and more about timing stressors—exercise, heat, cold, and carbohydrates—so they amplify, rather than erode, your recovery, hormones, and brain function. You will discover how a few precise levers (training structure, carb timing, and blood-sugar control) can transform the same amount of effort into dramatically better health and output.
Most high achievers struggle to reconcile their drive to push hard with the quiet signs of overload: poor sleep, brain fog, injuries, gut issues, and flat motivation. Ben’s framework gives listeners a way to redesign their day and their training so they can keep chasing big goals while protecting their long-term health and avoiding the classic “fit on the outside, falling apart on the inside” trap. | |||
| #30 - Why Process Beats Outcome with Olympic Medalist Kylie Masse | 27 Sep 2022 | ||
Today we will learn how to sustain world-class performance under rising expectations—by shifting from outcome obsession to process focus, protecting joy in training, and learning to turn the mind down when it matters most.
In today’s conversation Kylie Masse explores her path from late-developing age-grouper to world record holder and Olympic medalist. She and Dr. Wells unpack why fun and a supportive training group kept her going when results lagged, how “process over outcome” became a competitive superpower, and what a full race day really looks like. Kylie shares practical tactics for managing pressure—balancing school and sport, using music to set state, and recovering like a pro—while aiming at Worlds and the Olympics.
You will learn how elite swimmers structure heavy training loads (8–9 pool sessions/week) alongside school and life; how to recover between heats and finals (warm-down, food, rest, state reset); why focusing on process beats fixating on places and times; how Kylie uses sleep, physio, massage, and compression as a reliable recovery system.
You will discover that thinking less can help you perform more: when the preparation is done, quiet the analysis and let the body execute.
High performers often carry self-imposed pressure that sabotages execution. Kylie’s approach—focus on one thing, one session, one race—gives a repeatable way to reset after bad practices and compete freely on big stages. | |||
| #29 - Accept Reality, Reject Limits: Mark Black on Resilience After Transplant | 20 Sep 2022 | ||
Most people let other people’s limits (doctors, bosses, even loving parents) become their limits — especially after illness, disruption, or big life changes. Mark’s experience and body of work is about showing that you can accept reality without accepting restriction — you can tell the truth about your circumstances and still choose growth.
In today’s conversation Mark Black explores how being born with a severe heart defect, surviving two open-heart surgeries as a baby, and then receiving a heart-and-double-lung transplant at 23 taught him the mechanics of real resilience. He tells you what it’s like to be told, “maybe you’ll work part time someday,” and then decide to run four marathons with someone else’s organs. He and Dr. Wells break down the mindset shift from “why me?” to “what now?”, and how his parents’ decision not to bubble-wrap him became the foundation for his speaking and coaching today. The episode lands on a practical, five-step resilience process that anyone can run when life goes sideways.
You will learn the difference between denial and healthy acceptance — how to tell the truth about what happened without getting stuck there; why having a picture of a better future (run a 5K → 10K → half → marathon) pulls you through rehab; how to reassess identity when sport, work, or health gets taken away; how to reassign meaning to hard events so they serve you instead of shrink you; and how Mark’s five-step loop — accept → aim → adapt → act → assess — can be used in health recovery, career change, or leadership.
You will discover that resilience isn’t a personality trait — it’s a repeatable choice: tell the truth about today, then pick the next hard, possible thing. That choice is available every single day, even after a transplant.
When circumstances blow up your old identity (athlete, healthy person, unstoppable leader), people often stay in grief or “it’s not fair” for years. Mark gives a way to honour the loss and move — small goals, stacked wins, new meaning — so life after crisis is bigger than life before. | |||
| #28 - The Coping Crisis: Dr. Bill Howatt on Building Mental Health | 13 Sep 2022 | ||
Most people — and most organizations — confuse mental health with mental illness, so they miss early signals, underinvest in daily coping skills, and end up with preventable distress, disability, and burnout. Bill’s mission is to teach people and workplaces how to build mental health on purpose before it becomes mental illness.
In today’s conversation Bill Howatt explores how his own lived experience with dyslexia, ADHD, anxiety, and shame became the engine for a 30-year career in mental health — and why he now focuses on helping employers create psychologically safe, health-promoting workplaces. He and Dr. Wells map the crucial distinction between mental health and mental illness, walk through the “awareness → accountability → action” pathway, and show why coping skills must be trained like oral hygiene. They also unpack the role of managers, stress, and fast-brain autopilot in the current “coping crisis.” The through-line: mental health is trainable, but only if we make it intentional.
You will learn how Bill separates mental health (daily emotional weather) from mental illness (clinical criteria) — two axes, not one spectrum; how small, teachable “developmental coping skills” (locus of control, emotional regulation, self-efficacy) protect you from sliding into distress; how chronic stress, if unrecognized, quietly rewires behaviour and physiology; why managers and workplaces carry half the accountability for employee mental health; and how to create your own daily sustainability plan — the mental-health equivalent of brushing your teeth.
You will discover that there is no finish line for mental health — just a repeatable loop: get a baseline → learn micro-skills → practise them daily → ask for help early. That loop is what keeps stress from becoming illness.
Lots of high performers “renormalize” feeling lousy — they stay in emotional coping, add more stress, then wonder why they can’t recover. Bill gives a way to spot that slide and a language leaders can use with teams to intervene early. | |||
| #27 - “Get Off the Sidelines”: Orlando Bowen on Forgiveness and Leadership | 06 Sep 2022 | ||
He’s tackling this: how do you respond to injustice and betrayal without becoming the very thing that hurt you? Orlando’s answer is to turn trauma into service through forgiveness, community, and courageous leadership.
In today’s conversation Orlando Bowen explores how a promising CFL career, a life of community service, and a single night of police brutality collided — and how he chose forgiveness instead of bitterness. He walks Dr. Wells through the assault, the false charges, and the six-year legal battle, and then the turn: seeing that the real purpose was to stand in the gap for the people who wouldn’t have had a voice. Orlando explains how that experience birthed his youth-leadership work and his “get off the sidelines” message for corporations. The result is a raw, hopeful conversation about justice, healing, and showing up for others.
You will learn how to keep moving when the system is against you; how to build a tight circle that talks possibility, not pity; how forgiveness is a performance skill — it frees energy for the work ahead; how he turned his story into One Voice One Team, the youth-leadership charity that now empowers thousands of young people every year; and how leaders can create workplaces where every person’s contribution is honoured.
You will discover that pain isn’t the end of the story — it can be the assignment. When you decide “this happened, so now I help,” you stop being a victim and start being a catalyst.
Most people get stuck in resentment after a wrong, and resentment burns the energy you need to lead, parent, or build. Orlando shows a path to process the hurt, forgive, and return to service so you don’t lose years to bitterness. | |||
| #26 - All about Spark - Your Brain on Exercise with Dr. John Ratay | 30 Aug 2022 | ||
We know exercise is “good,” but most people — parents, schools, workplaces — still undervalue movement as a brain tool. John is fixing that gap: he shows that physical activity is not optional wellness, it’s primary neurobiology for mood, learning, stress regulation, and healthy aging.
In today’s conversation John Ratey explores the revolutionary science behind Spark — how movement changes brain chemistry in real time and why it should sit beside therapy and medication for depression, anxiety, ADHD, and even addiction. He tells the Naperville District story, where daily fitness flipped academic outcomes, then connects it to what we now know about BDNF, endocannabinoids, and neurogenesis. John and Dr. Wells go deep on stress reactivity, GABA, and why fitter people are harder to panic. They finish with a vision for a future where we move more, together, outside — because connection and nature amplify everything exercise does.
You will learn how exercise acts like a “smart drug” for the brain — increasing dopamine, norepinephrine, serotonin, endorphins, and endocannabinoids — and why that cocktail can rival meds for mild-to-moderate depression. You will learn how BDNF (brain-derived neurotrophic factor) fertilizes neurons so we can learn faster, remember more, and age better, and why daily movement is the strongest known stimulus for it. You will learn how fitness dampens the stress response by building more GABA-producing cells in the hippocampus, making you less reactive to threat. You will also learn why doing activity with people and in nature multiplies the health effect — the “Spark + Go Wild” equation.
You will discover that exercise doesn’t just make you healthier — it makes you a better learner and a more stable human the very same day you do it. Movement prepares the brain for input.
Leaders, educators, parents, and even clinicians often treat physical activity as the first thing to cut when life gets busy. Ratey’s work shows that’s backward: if you want calmer kids, sharper teams, and more resilient brains, exercise has to go first, not last. | |||
| #25 - Overcome Any Challenge And Come Out Stronger with Chris Norton | 23 Aug 2022 | ||
When life hits you with something you didn’t choose — injury, trauma, partner’s depression, viral attention plus private pain — how do you keep moving forward and make it meaningful? He shows that you can reject other people’s predictions, build progress from tiny daily actions, and turn your story outward to give hope.
In today’s conversation Chris Norton explores what it really takes to come back from a catastrophic spinal cord injury — from nodding his head in a hospital bed to walking across his college graduation stage and, years later, seven yards down the aisle with his wife. He and Dr. Wells unpack the moment he refused the doctor’s prognosis, the midnight conversation with his dad about “doing all the little things,” and the later, quieter season when his wife Emily struggled with depression even while their video was going viral. Chris shows how purpose, faith, and accountability can turn suffering into service through speaking, his foundation, and foster/adoptive parenting. It’s a masterclass in radical hope.
You will learn how to shift from “why me?” to “what now?” after a life-altering event; why refusing a prognosis can ignite years of disciplined rehab; how micro-wins (a toe wiggle) become the fuel for massive goals (walking across a stage); how to support a partner who’s battling an invisible challenge like depression; and how Chris and Emily use their story to raise money, foster kids, and run a foundation for others with spinal cord injuries.
You will discover that you don’t control the circumstance — you control the response. Focusing on the 3% possibility instead of the 97% limitation unlocks energy, action, and hope.
Most people think they have to feel ready before they act; Chris shows you can act while scared, grieving, or exhausted — and that action itself is what creates momentum and meaning. | |||
| #24 - The Power of Music and Crafting Creativity with Tim Nichols | 16 Aug 2022 | ||
How do creative people keep making great work day after day — not just once? Tim’s answer is: show up, honor the idea, and build a repeatable co-writing process so inspiration has somewhere to land.
In today’s conversation Tim Nichols explores the craft behind hit songs and why “must be present to win” is the real secret of Nashville. He tells the origin story of “Live Like You Were Dying” — casual coffee, two stories about mortality, and then a line that changed country music — and explains how he balances art and commerce without selling out. Tim and Dr. Wells dig into courage, collaboration, and why songs sometimes “choose” the artist (as Tim McGraw did in the middle of his dad’s illness). He also reflects on what’s next after the Nashville Songwriters Hall of Fame: keep growing, keep giving, keep creating.
You will learn how Nashville’s co-writing rhythm actually works (come in with an idea, fish for a better one, write it that day); why most writers have to “write a lot of bad songs” to get to a great one; how to stay true to the song even when radio wants something different; how one honest story can become a global anthem; and why Tim still invests in personal growth, events, and speaking even after Hall-of-Fame status.
You will discover that creativity is a discipline more than a lightning bolt — show up, protect the idea, and the day that changes your life will look exactly like every other day… until it’s not.
Writers, founders, and leaders all face the same friction: “What if today’s idea isn’t good enough?” Tim’s approach replaces that anxiety with a system — write daily, co-create, let the song be what it wants to be — so the breakthrough can actually happen. | |||
| #23 - Dr. Greg Wells on The Power of Flow | 09 Aug 2022 | ||
Most high performers stay stuck in tension — fatigue, stress, anxiety, tension— and never make the final pivot into flow, where performance feels effortless and output is highest. This episode shows how to move from challenge → focus → flow using physiology, environment, and deliberate practice.
In today’s presentation Dr. Wells explores how the nervous system can be guided into a state of flow — not by wishing for it, but by setting the conditions. He walks through his 3-step progression: adopt a meaningful challenge, focus relentlessly on the one thing that matters, and then release tension so the body and brain can do what they’re designed to do. Greg tells the Dawn Wall story — seven years of prep, public failure, and finally flow — to show exactly what happens when an athlete stops forcing and starts flowing. He finishes with a “Titan toolkit” you can use tomorrow morning.
You will learn why focus is the primary prerequisite for flow (you can’t flow if you’re distracted), what the “ideal performance state” is and why being too amped or too flat knocks you out of it, how world-class performers use morning capture, movement, and fueling to prime the brain, how to lower sympathetic tone so tension doesn’t choke performance, and how stories — like Bob Marley pulling 60,000 people into flow — prove that one person in flow can move an entire room or organization.
You will discover that flow isn’t magic — it’s the result of great setup: a clear challenge, deep focus, relaxed body, and the right energy on board. Get the setup right and flow becomes repeatable.
When you’re always “trying harder,” tension rises, technique drops, and you underperform in public — the exact moment you wanted to shine. This episode gives you a science-backed way to pivot out of tension and into flow so effort feels smooth and results go up. | |||
| #22 - Dr. Greg Wells on The Power of Focus | 02 Aug 2022 | ||
We live in an era of constant, unrelenting distraction that keeps the nervous system in low-grade fight-or-flight, blocks learning and creativity, and quietly erodes health and performance. This episode shows people how to shift from distraction → deliberate focus using physiology, environment, and language.
In today’s presentation Dr. Wells explores how to protect your attention in a world that’s engineered to steal it. He tells the story of climbing Chimborazo in Ecuador—with no cell service—and how immersion in nature, altitude, and risk forced him to focus on the only thing that mattered: getting safely off the mountain. Greg connects that moment to the science of distraction, the “compulsion loop” of our devices, and the sympathetic overactivation that kills problem-solving and creativity. Then he lays out practical focus practices—nature exposure, tech boundaries, single-tasking—that leaders, athletes, and parents can use today.
You will learn how constant notifications keep the brain in a sympathetic state and why that suppresses learning, memory, and innovation; how even looking at images of nature drops blood pressure and how weekly “green time” boosts immunity through phytoncides; the difference between threat focus (“everything’s urgent”) and task focus (“the single next step”); why removing tech friction (phone basket, no-phone hikes, scheduled deep work) restores attention; and how challenge + focus + recovery triggers physiological supercompensation—more red blood cells, more capacity, more performance.
You will discover that focus is not a personality trait—it’s a physiological state you can build by changing your inputs (breath, nature, tech). Control the inputs and your brain will give you the deep work.
Most high performers are trying to do world-class work with a brain that’s half-distracted and half-stressed. Greg’s approach shows you how to clear your mind so your best ideas, best writing, best decisions, and best relationships can actually happen. | |||
| #57 - Heart Rate Variability and Real Recovery with Dr. marco Altini | 23 May 2023 | ||
Marco is solving the “data confusion” problem: people are surrounded by wearable metrics and made-up scores, but don’t know what’s actually measured, what’s estimated, and what’s meaningful over time. His work helps people use reliable physiological signals (HR, HRV, temperature) longitudinally to manage stress, avoid bad training decisions, and improve performance and health. In today’s conversation Marco Altini explores how wearable tech has shifted us from one-time lab snapshots to long-term physiology tracking in real life. He explains what wearables can measure accurately at rest (like heart rate and HRV), what they’re estimating (like sleep stages and readiness), and why the most valuable insights come from trends vs your own baseline. Marco also breaks down HRV as a practical stress marker, how wearables can flag “something’s off” (like infection), and the simple morning routine that makes HRV data useful. You will learn what modern wearables measure well at rest (HR/HRV) and why movement still challenges accuracy. You will learn the difference between measured signals versus algorithmic estimates (sleep stages, readiness), and how to avoid being fooled by a single score. You will learn what HRV is (beat-to-beat variation), why it reflects autonomic stress load, and how to interpret changes day-to-day and across training blocks. You will learn why infection detection is usually non-specific (it flags stress, not the exact virus) but still useful for decision-making. You will learn how to start a consistent, one-minute morning HRV routine that produces actionable trends. You will discover that the real superpower of wearables isn’t perfect accuracy—it’s longitudinal tracking: comparing today’s physiology to your history to spot meaningful change early. Marco helps listeners solve the challenge of making better decisions under uncertainty—when training, work stress, sleep disruption, travel, or early illness is pushing the body toward overload—so they can adjust before stress becomes chronic. | |||
| #21 - Dr. Greg Wells on The Power of Challenge | 26 Jul 2022 | ||
Most people go after big, meaningful goals (new business, race, book, major change) but then get stuck in a chronic stress/threat response that blocks learning, recovery, and performance. This episode shows how to pivot from threat → challenge using physiology so growth becomes possible again.
In today’s presentation clip Dr. Greg Wells explores how to use the science of stress and recovery to take on big, scary goals without burning out. He explains the difference between the sympathetic “gas pedal” and parasympathetic “brake,” and why high performers must be able to switch between them on demand. Greg tells the story of Felix Baumgartner’s panic attacks before the Red Bull Stratos jump to show how breathwork + self-talk + gradual exposure rewires the brain for challenge. Then he maps out a simple three-step sequence anyone can use to grow faster, think better, and perform at a world-class level.
You will learn how the body can’t tell the difference between a sabre-tooth tiger and an urgent email; how cortisol and chronic sympathetic activation literally stop new neural branches from forming (so stress blocks learning); how to flip perception from “this is a threat” to “this is a challenge”; how breath, language, and micro-exposure pull you back into parasympathetic recovery; and how elite sport has shifted from “crush them every day” to “train hard, recover harder” to create sustainable high performance.
You will discover that high performance isn’t about doing more—it’s about controlling state. When you can deliberately toggle between perform (sympathetic) and recover (parasympathetic), you can take on bigger challenges without paying a health tax.
Most ambitious people launch into a challenge and then get derailed by anxiety, poor sleep, brain fog, or overtraining. Greg’s protocol shows you how to stay in the growth trajectory—keep learning, keep adapting, keep creating—rather than sliding into the trauma trajectory. | |||
| #20 - Attitude Wins: 11X Ironman Champion Lisa Bentley’s Playbook for Sustainable High Performance | 19 Jul 2022 | ||
Closing the gap between high ambition and sustainable, fulfilling performance. Lisa helps people replace self-doubt, data-obsession, and perfectionism with mindset skills, simple systems, and repeatable habits that make winning—in sport and life—actually last.
In today’s conversation Lisa Bentley explores how mindset, visualization, and “doing the best with your deck of cards” fueled her rise to 11 IRONMAN titles while living with cystic fibrosis. She breaks down race-week mental rehearsal (Plan A/B/C), chunking the course, and using mantras to keep going when your brain wants an exit. Lisa explains why attitude beats fact, how to trust the “workouts no one sees,” and how to manage tech so it doesn’t manage you. You’ll hear the story behind some of her hardest wins—and how she turned setbacks into a playbook for everyday resilience.
You will learn how to run Lisa’s visualization routine (scenario-planning, assets lists, and mantras), why attitude > fact when pressure spikes, how to use numbers without letting numbers use you, and how to shift from all-or-nothing to “start, notice, adjust.” You’ll also learn how to translate elite endurance lessons into busy, real-life routines—so progress happens even on imperfect days.
You will discover that extraordinary results come from ordinary behaviors—done consistently—guided by a trained mind that has rehearsed adversity in advance. That’s the engine behind Lisa’s wins and her coaching
When life gets noisy, high performers default to perfectionism, self-critique, and device-driven goals. Lisa replaces that loop with clarity, confidence, and controllables—so you can perform at a high level without burning out. | |||
| #19 - From Broken to Back: Ultraman Champion Tara Norton’s Playbook for Healthy Performance | 12 Jul 2022 | ||
How to chase big endurance goals after major setbacks—without breaking your body or your life. Tara’s insights turn ambition into sustainable systems: smart load management, flexible mindset tools, and a supportive team culture.
In today’s conversation Tara Norton explores the real mechanics of a comeback—how awareness, flexibility, and small, repeatable habits rebuild world-class durability. She takes us inside Ultraman’s three-day gauntlet and the mindset that carried her through broken bones, fear, and self-doubt. Tara shares how a mental coach rewired her response to panic, why “just start” beats perfect plans, and how community and crew make the hardest races possible. We end with practical ways busy people can train hard and stay healthy.
You will learn how to separate real risk from recycled fear; a simple framework for adjusting plans when niggles appear (shorten, split, or swap); why missing the right workout protects race-day outcomes; how crew and accountability transform ultra goals; and how to carry a personal mantra into training and life.
You will discover that resilience is mostly logistics and honesty: start, notice, adjust, repeat—with a team that keeps you moving when your brain wants an exit.
Ambitious people over-index on willpower and under-index on awareness and recovery. Tara replaces “all-or-nothing” with flexible structure so you can build fitness, confidence, and longevity—at any age. | |||
| #18 - Unsinkable: Silken Laumann on Mindset, Mental Health, and the Power of Real Resilience | 05 Jul 2022 | ||
We normalize overwork and silence around mental health—until something breaks. Silken helps people and organizations replace stigma and “go-it-alone” toughness with honest stories, practical coping skills, and communities that make recovery and resilience possible.
In today’s conversation Silken Laumann explores how mindset, community, and compassionate honesty turn impossible moments into turning points. She revisits her 1992 comeback in Barcelona and the mental health journey that followed, including anxiety, depression, and the decision to ask for help. Silken shares daily practices—breathwork, meditation, and Morning Pages—that stabilize a “big life” of family, speaking, writing, and service. We also dive into Unsinkable, her storytelling platform that helps people move from struggle to hope.
You will learn how a clear purpose and fierce focus can override doubt in acute crises; why mental health exists on a spectrum (not a label) and how to recognize situational vs. chronic patterns; the nuts and bolts of Silken’s morning routine (20 minutes of breath-focused meditation and journaling); and how sharing your story—within a trusted community—can reduce shame and accelerate healing.
You will discover that the same focus that wins medals can also hide pain—and that sustainable strength starts when you tell the truth, ask for help, and practice small daily resets (breathe, notice, write).
When life gets loud—careers, caregiving, travel, expectations—it’s easy to white-knuckle through exhaustion and call it resilience. Silken’s approach replaces stoicism with skills and support so you can keep your edge without losing your health or relationships. | |||
| #17 - Food First: Leslie Beck on Evidence-Based Healthy Eating | 28 Jun 2022 | ||
Cutting through nutrition confusion to deliver evidence-based, sustainable eating plans that improve gut, brain, and cardiometabolic health. As a clinician and columnist, she translates fast-moving science (IBS/FODMAP, anti-inflammatory diets, chrono-nutrition) into practical plans people can stick with.
In today’s conversation Leslie Beck explores how to build a realistic, sustainable way of eating—one that supports mental health, sleep, and digestion. We unpack the research linking dietary patterns to depression (including the SMILES trial), clarify what low-FODMAP really means for IBS, and separate “food first” from when supplements make sense. Leslie explains why Mediterranean and plant-forward diets remain gold-standard patterns and how planning, batch-cooking, and accountability make change stick. We also touch coconut oil myths, probiotics, microbiome testing, and the surprising nutrition–sleep connection.
You will learn how a clinician structures individualized plans at Medcan and why simple organization beats complicated rules; what “low-FODMAP” is (and isn’t) for IBS; how anti-inflammatory, Mediterranean, and plant-forward diets support brain and body; when “food first” is enough and when to consider vitamin D, B12, omega-3s; and how caffeine timing, heavy evening meals, and reflux can erode sleep quality.
You will discover that most people don’t need a perfect diet—they need a doable one: plant-forward, minimally processed, planned ahead, and repeated consistently. Small, sustainable behaviors compound into major health gains.
Endless nutrition headlines create paralysis and short-term hacks. Leslie replaces noise with evidence-based patterns (Mediterranean, plant-forward), clear IBS protocols (low-FODMAP), and practical systems (planning, accountability) so healthy eating finally sticks. | |||
| #16 - Do Your Greatest Work: Philip McKernan on Living Your Greatest Life | 21 Jun 2022 | ||
High external success, low internal alignment. Philip helps driven people name their real fears, tell the truth they’ve been avoiding, and make courageous choices so success actually feels satisfying.
In today’s conversation Philip McKernan explores why many top performers feel empty at the summit and how to bridge the gap between achievement and fulfilment. He shares raw stories—from washing abandoned seniors in India to leading “brave adventures” in the Himalayas—showing how service and discomfort surface our deepest truths. We dig into fear (“sit down and have dinner with it”), the difference between success and satisfaction, and the cost of avoiding the conversation that matters most. Philip also unpacks One Last Talk—a framework for speaking your truth to free yourself and help others.
You will learn how to identify “old fear” versus convenient, intellectual excuses; a simple way to spot misalignment between your goals and your deeper needs; why courageous service experiences can catalyze clarity; how to reframe public-speaking fear as fear of not being loved; and how to craft your own One Last Talk to unlock action and connection.
You will discover that most fear is old, recycled, and loses its grip when you name it—and that speaking a hard personal truth (to one person or many) is often the shortest path from achievement to genuine fullfilment.
Philip’s approach replaces avoidance with one clarifying conversation and one honest act—so your work, relationships, and energy align again. | |||
| #15 - Nobody Wins Alone: Robyn Benincasa on Human Synergy & Comebacks | 14 Jun 2022 | ||
Turning high-performing individuals into cohesive, change-proof teams—so people can navigate setbacks, sustain performance, and win together. Robyn Benincasa tackles the gap between “talent” and “team culture,” giving you a playbook for collaboration under pressure.
In today’s conversation Robyn Benincasa and Dr. Greg explore how ordinary, repeatable habits and world-class teamwork create extraordinary results in sport, work, and life. We dig into simple training architecture (Fit–Fast–Force–Flex), clean nutrition principles, and why recovery builds fitness. Robyn shares vivid expedition stories (Ecuador, Tibet, Missouri River 340), the psychology of low points, and how “bricks on the confidence wall” are earned. She also unpacks Project Athena—using team-based adventures to help survivors transform setbacks into comebacks.
You will learn how to structure a realistic four-session training week (cardio, intervals, strength, mobility); the difference between training vs. race nutrition; practical anti-inflammatory food choices; when cold exposure helps (and when it hinders) adaptation; and the mindset tools Robyn uses to flip adversity into forward motion (teammate accountability, future-self decisions, and building that confidence wall one brick at a time).
You will discover that sustained high performance isn’t built on hacks—it’s built on simple systems repeated consistently, supported by teammates, and protected by recovery. That’s how you earn “confidence bricks” you can stand on when things get hard.
Conflicting health advice and constant change lead to overtraining, under-recovery, and scattered teams. Robyn’s approach replaces confusion with a clear rhythm (train, fuel, recover) and a culture of shared ownership so you perform longer—and stronger. | |||
| #14 - Flip the Formula: Neil Pasricha on Happiness → Great Work → Success | 07 Jun 2022 | ||
We’re richer and busier than ever—and yet lonelier, more anxious, and less fulfilled. Neil’s work tackles the gap between abundance and wellbeing by turning happiness, resilience, and trust into simple, doable daily practices people actually follow.
In today’s conversation Neil Pasricha explores why the classic formula—great work → big success → happiness—is backwards, and how beginning with happiness drives higher performance and deeper fulfilment. He offers three 20-minute “how-to” prescriptions (nature walks, journaling, and reading literary fiction) and explains the neuroscience and psychology behind each. Neil also shares the origin story of his 3 Books podcast and the “confidence through quitting” strategy for reading more and better. Along the way, he reframes resilience with his “Three A’s of Awesome”: attitude, awareness, and authenticity.
You will learn why flipping the success model (start with happiness) boosts productivity, creativity, and sales; how to use a 20-minute nature walk to lower stress; why journaling the day’s highlight rewires attention toward positives; how reading 20 pages of fiction builds empathy via mirror neurons; and a practical system for reading more by quitting early and often.
You will discover that happiness is not a reward for success—it’s the input that powers it. Prime your brain first; the great work and big results follow.
When life feels noisy and overwhelming, we default to vague “shoulds” and stall. Neil replaces overwhelm with clear, 20-minute behaviors that steadily compound mood, focus, and resilience—without requiring more time than you have. | |||
| #13 - From Heartbreak to High Performance: Paula Findlay’s Consistency Playbook | 31 May 2022 | ||
How do you rebuild world-class endurance performance—physically and psychologically—after injury, public disappointment, and inconsistent results?
In this conversation, Olympic and Ironman Triathlete Paula Findlay and Dr. Greg explore sustainable training (boring but brilliant consistency), proper fueling, and a healthier competitive mindset that removes unhelpful pressure while still racing at the front.
She breaks down the “no secrets” method that brought her back—relentless consistency, intelligent volume, and fueling to match the work. Paula also shares how moving to middle-distance triathlon and building That Triathlon Life with Eric Lagerstrom renewed her joy and results. Along the way, we dig into confidence, expectations, and what it really takes to stay healthy at the top of the sport.
You will learn why consistency beats “epic” workouts; how Paula structures 25–30 hour training weeks without breaking down; the recovery habits (simple, repeatable, unglamorous) that keep her healthy; how her nutrition philosophy flipped from restriction to fueling; and the mindset shift that comes from lowering external expectations while still racing like you belong at the front.
You will discover that elite endurance success is far less about secrets and far more about boring, repeatable systems—consistent aerobic work, adequate calories, and steady recovery—executed for months on end. That formula rebuilt Paula’s performance and confidence
Most driven athletes and leaders over-optimize complexity and under-value consistency. Paula’s approach shows you how to escape the burnout loop—train and fuel enough to adapt, not so much that you implode—so you can perform for years, not weeks. | |||
| #12 - Lifestyle as Medicine: Small Habits, Big Health. | 24 May 2022 | ||
Dr. Mark Rowe is reframing care around lifestyle medicine and habit-building so people can actually change and sustain wellbeing.
In today’s conversation Mark Rowe and Dr. Wells explore how lifestyle medicine can prevent, treat, and even reverse chronic disease by integrating movement, nutrition, sleep, and the mind–body–emotion connection. They discuss practical ways to improve gut health, lower inflammation, and use small daily actions to change long-term outcomes. Mark explains why people don’t have a knowledge problem so much as a habit-building problem—and how identity, journaling, and community help close the knowing–doing gap. The conversation lands on sleep and stress recovery as non-negotiables for high performance in work and life.
You will learn how lifestyle medicine works in practice (exercise, nutrition, sleep, relationships), why gut health and the microbiome influence mood, immunity, and weight regulation, and how small “butterfly” changes compound via epigenetics to shift health trajectories. You’ll also learn simple prebiotic/probiotic strategies, how inflammation links to diabetes, heart disease, dementia, and depression, and why journaling plus one-habit-at-a-time is the most reliable path to durable behavior change.
You will discover that most people don’t need more information—they need systems that make the right behaviors easier than the wrong ones. You’ll also discover how improving your gut environment can improve your brain environment, mood, and decision-making.
ackles the “knowing–doing” gap by turning medical guidance into daily rituals—one change at a time—so people actually sustain exercise, eat for their microbiome, and protect sleep under stress. That execution focus helps busy professionals lower inflammation and increase energy without relying solely on medication. | |||
| #56 - Sick Not Weak: Ending the Mental Health stigma with Michael Landsberg | 09 May 2023 | ||
Michael is fighting the core problem of stigma-driven silence—the belief that depression, anxiety, and other mental illnesses are personal weaknesses. His work aims to shift the narrative to “sick, not weak”, so people get help sooner, caregivers understand better, and fewer individuals suffer alone. In today’s conversation Michael Landsberg explores his journey from decades in Canadian sports media to becoming one of the country’s most visible mental health advocates. He shares how anxiety shaped his early life, how a family health crisis preceded a devastating depressive episode, and why speaking openly on-air in 2009 changed the direction of his life. Dr. Wells and Michael dig into how language shapes stigma, why “weakness” is the wrong frame, and how being truly understood is often the first step toward healing. You will learn why mental illness stigma persists—and how a simple shift in language (“sickness, not weakness”) can change whether people reach for help. You’ll learn what depression can actually feel like from the inside, and why “normal stress” language can unintentionally minimize real illness. You’ll learn how honesty (shared with strength, not shame) can empower others to speak up—especially men and high performers who feel pressure to look “fine.” You’ll also learn why caregivers need support too, and how understanding—not fixing—is often the most powerful first move. You will discover that loneliness isn’t about being alone—it’s about not feeling understood—and that finding one person who truly “gets it” can meaningfully reduce isolation and open the door to recovery. Michael helps solve the challenge of how to talk about mental health in a way that reduces shame—so people struggling (and the people who love them) can move from silence to support without judgment. | |||
| #11. Calming the Storm: Ariel Garten on Brain‑Sensing Meditation and Neuroscience | 17 May 2022 | ||
In her conversation with Dr. Greg Wells, Ariel Garten recounts her path from artist and psychotherapist to co‑founding InteraXon and creating the Muse headband. She explains how Muse uses EEG sensors to monitor brain activity and translate mental states into weather‑like sounds; when the mind drifts, the sound becomes stormy, prompting users to return their attention and quiet the “weather”. Garten describes how a concussion taught her that anxiety arises from the amygdala and triggers a cascade of stress hormones, and how approaching experiences with curiosity rather than fear reduces the physiological stress response. She advocates daily meditation as a way to strengthen the brain’s “intentional loop” and improve emotional regulation, envisioning a world where widespread meditation cultivates empathy and reduces conflict.
You will learn that brain‑computer interfaces can train mindfulness, daily practice builds the intentional loop and that meditation fosters compassion.
You’ll learn to establish a daily meditation practice: Allocate 15–20 minutes each day to focus on your breath. When your mind wanders, gently bring your attention back. This simple practice trains your brain to regulate stress and stay present.
Many people struggle to calm their minds and manage anxiety. Garten’s work demonstrates that combining science‑based meditation training with real‑time feedback can demystify mindfulness, making it a practical tool to reduce stress, improve focus and build compassion. | |||
| #10. The Science of How to Live to 120 - Part 3 | 10 May 2022 | ||
Longevity & Performance: Dr. Greg Wells on living to 120.
In this conversation, we’re sharing part 2 of Dr. Greg’s presentation at Robin Sharma’s Titan Summit where he shares the latest science related to longevity and healthspan.
In this solo episode Dr. Greg Wells shares insights from his Titan Summit presentation on how science is making 120‑year lifespans attainable. He explains that breakthroughs in 3‑D bioprinting, gene sequencing and personalized medicine suggest an era of radical longevity. However, he emphasises that longevity without health is meaningless, and sustainable health comes from daily habits. Drawing on his book research and his work with athletes, Wells outlines a weekly plan of aerobic training, resistance exercise and high‑intensity intervals; he highlights how aerobic exercise inhibits mTOR and lengthens telomeres, while strength training activates mTOR to build muscle and bone. He also discusses the brain–body connection, noting that micro‑movements and mindful movement boost cognition, and that meditation grows grey matter and reduces mortality. Foods rich in antioxidants and healthy fats, adequate sleep, time in nature and practices such as MAP (Move And Meditate) workouts round out his science‑backed blueprint for living a long, vibrant life.
Many people feel overwhelmed by complex longevity advice and struggle to integrate health habits into busy lives. Dr. Greg Wells demystifies the science and shows that sustainable high performance comes from simple disciplines practiced every day. By focusing on 1 % improvements across sleep, nutrition, movement and mental health, listeners can overcome inertia and build a resilient foundation for a long, healthy life. | |||
| #9. the Science of How to Live to 120 - Part 2 | 03 May 2022 | ||
Longevity & Performance: Dr. Greg Wells on living to 120.
In this conversation, we’re sharing part 2 of Dr. Greg’s presentation at Robin Sharma’s Titan Summit where he shares the latest science related to longevity and healthspan.
In this solo episode Dr. Greg Wells shares insights from his Titan Summit presentation on how science is making 120‑year lifespans attainable. He explains that breakthroughs in 3‑D bioprinting, gene sequencing and personalized medicine suggest an era of radical longevity. However, he emphasises that longevity without health is meaningless, and sustainable health comes from daily habits. Drawing on his book research and his work with athletes, Wells outlines a weekly plan of aerobic training, resistance exercise and high‑intensity intervals; he highlights how aerobic exercise inhibits mTOR and lengthens telomeres, while strength training activates mTOR to build muscle and bone. He also discusses the brain–body connection, noting that micro‑movements and mindful movement boost cognition, and that meditation grows grey matter and reduces mortality. Foods rich in antioxidants and healthy fats, adequate sleep, time in nature and practices such as MAP (Move And Meditate) workouts round out his science‑backed blueprint for living a long, vibrant life.
Many people feel overwhelmed by complex longevity advice and struggle to integrate health habits into busy lives. Dr. Greg Wells demystifies the science and shows that sustainable high performance comes from simple disciplines practiced every day. By focusing on 1 % improvements across sleep, nutrition, movement and mental health, listeners can overcome inertia and build a resilient foundation for a long, healthy life. | |||
| #8. the Science of How to Live to 120 - Part 1 | 26 Apr 2022 | ||
Longevity & Performance: Dr. Greg Wells on living to 120.
In this conversation, we’re sharing part 1 of Dr. Greg’s presentation at Robin Sharma’s Titan Summit where he shares the latest science related to longevity and healthspan.
In this solo episode Dr. Greg Wells shares insights from his Titan Summit presentation on how science is making 120‑year lifespans attainable. He explains that breakthroughs in 3‑D bioprinting, gene sequencing and personalized medicine suggest an era of radical longevity. However, he emphasises that longevity without health is meaningless, and sustainable health comes from daily habits. Drawing on his book research and his work with athletes, Wells outlines a weekly plan of aerobic training, resistance exercise and high‑intensity intervals; he highlights how aerobic exercise inhibits mTOR and lengthens telomeres, while strength training activates mTOR to build muscle and bone. He also discusses the brain–body connection, noting that micro‑movements and mindful movement boost cognition, and that meditation grows grey matter and reduces mortality. Foods rich in antioxidants and healthy fats, adequate sleep, time in nature and practices such as MAP (Move And Meditate) workouts round out his science‑backed blueprint for living a long, vibrant life.
You’ll learn how to implement a weekly MAP plan: schedule three aerobic sessions (e.g., running or cycling), two strength workouts and one high‑intensity interval session; incorporate daily micro‑movement and a short meditation immediately afterward. Prioritise 7–8 hours of sleep, include colourful plants and healthy fats in meals, and spend at least one hour in nature each week. These small, consistent practices create a ripple effect that protects mitochondria, reduces inflammation and enhances mental performance.
Many people feel overwhelmed by complex longevity advice and struggle to integrate health habits into busy lives. Dr. Greg Wells demystifies the science and shows that sustainable high performance comes from simple disciplines practiced every day. By focusing on 1 % improvements across sleep, nutrition, movement and mental health, listeners can overcome inertia and build a resilient foundation for a long, healthy life. | |||
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