Grow the Good – Details, episodes & analysis

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Grow the Good

Sonya Looney

Health & Fitness

Education

Health & Fitness

Frequency: 1 episode/7d. Total Eps: 464

Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is packed with tools, stories, and evidence-backed insights to help you create a more authentic and flourishing life.

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🇨🇦 Canada - mentalHealth
26/05/2026
#88
🇨🇦 Canada - mentalHealth
25/05/2026
#76
🇨🇦 Canada - mentalHealth
24/05/2026
#91

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Score global : 63%

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Mindfulness in Action: Practicing Mental Agility in Real Time

Season 1 · Episode 462

Thursday, May 21, 2026 • Duration 29:21

This Mindfulness in Action episode is a real-time practice in mental agility: the ability to notice what’s happening in your thoughts, emotions, and body, and make small adjustments that help you stay aligned with what matters.

In the previous solo episode, I talked about mental agility from a more practical and educational lens: emotional agility, attentional agility, mindfulness, and the internal and external shifters that help us regulate and adapt. In this episode, we take those ideas out of the theoretical space and into real life.

I recorded this while moving outside, because movement often helps me feel more embodied and aware of what’s happening in my inner world. I talk about resilience, adaptability, psychological flexibility, and the constant adjustments we make as athletes, parents, partners, professionals, and humans trying to do hard things.

This episode includes a short mindfulness practice to help you notice where you might feel rigid mentally, emotionally, or behaviorally, and then gently practice shifting.

Here's what you'll learn:

- Mental agility is resilience in motion
- Hard things happen on many scales
- Flexibility takes practice
- Emotions need space
- Small actions build capacity

LINKS

- Recently solo episode on mental agility
- MIA: What It Means to Get Better
- MIA: How to Build Human Connection

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

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Mental Agility: How to Work With Your Emotions, Attention, and Inner Chatter

Thursday, May 14, 2026 • Duration 38:29

What does it really mean to be mentally agile?

In this solo episode, I’m talking about the emotional and attentional skills that help us notice what’s happening inside of us, create space, and choose our next move with more intention. Mental agility is the ability to shift, adapt, and stay connected to what matters, especially when things don’t go the way we planned.

Today, I’lm talking about emotional agility, mindfulness, emotional granularity, and the internal and external “shifters” that can help us adjust in real time. I also walk you through two practical tools: my REAL framework for emotional agility and the 3R tool for attention: recognize, regroup, and refocus.

This episode leads us to the next Mindfulness in Action practice, where we’ll take these ideas out of the theoretical space and into real life. Next week, we’ll practice mental agility on the move, using mindfulness as a way to notice shifting in real time.

Top 5 Takeaways

Mental agility is different from resilience: Resilience often shows up after hard things happen, but mental agility is something we can practice every day.
Emotions are data, not directives: Your emotions can tell you what you care about, but they don’t have to decide how you behave.
Mindfulness creates space: When you can notice your thoughts, emotions, and body sensations without immediately reacting, you have more choice.
Attention is trainable: The 3R tool (recognize, regroup, refocus) can help you come back to the task, the moment, or the next right action.

Small shifts matter: Sensation, attention, perspective, physical space, trusted people, and culture can all help us regulate and shift in real time.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

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How to Be a Better Communicator: The OARS Framework from Motivational Interviewing

Season 1 · Episode 452

Thursday, February 19, 2026 • Duration 16:30

The most valuable skill I’ve ever learned isn’t about performance, mindset, or even resilience. It’s communication.

In this solo episode, I’m teaching you one of the most powerful tools I use as a coach, mentor, professor at the University of Pennsylvania, keynote speaker, parent, and partner. It comes from motivational interviewing and it’s called OARS: Open-ended questions, Affirmations, Reflective listening, and Summarizing.

These skills have completely changed how I show up in conversations. They’ve made me a better coach, teacher, partner, mom, and human.

Motivational interviewing is a client-centered communication approach designed to guide people toward what matters most to them. Instead of telling someone what to do (which often undermines autonomy and competence), this framework helps people feel heard, understood, and empowered to make their own decisions.

In this episode, I walk you through what active listening really means (and why most of us aren’t actually doing it) and how to ask open-ended questions that deepen conversations. I discuss how affirmations and reflective listening builds trust and shared understanding. I also give real-life examples you can use immediately with your partner, your kids, your team at work, or your friends.

And yes, we talk about AI. Because as AI handles more intellectual tasks, our human communication skills will matter even more.

If you want stronger relationships, better conflict management, and deeper connection in your personal and professional life, this episode gives you one skill to practice today.

Top 5 Takeaways:

Communication is a partnership, not a directive
Open-ended questions deepen conversations
Reflective listening builds trust
Affirmations reinforce strengths and values
In an AI-driven world, human communication skills are a competitive advantage

LINKS

How Starla Teddergreen is Empowering Women Cyclists with Distance to Empty

Season 1 · Episode 365

Friday, September 1, 2023 • Duration 01:00:32

From starting as a bike messenger to becoming a road racing champion, pro gravel/MTB privateer Starla Teddergreen faced the all too common experience of doubt - from self and others. So she did something about it. She created Distance to Empty, an award-based cycling program that empowers Colorado women to achieve their cycling goals. As we explore her transition to a new type of athlete, her story becomes a powerful lesson in resilience and the importance of prioritizing oneself within a community.

After claiming the title of overall USA Crits 2019 champion, Starla made a switch to gravel and mountain bike racing in 2021. Despite facing setbacks along the way, she won her first race back in 2022, conquered Leadville, and is now gearing up for a massive 2023 season after being selected for the prestigious LifeTime Grand Prix.

Starla's triumphs defy limitations and embrace uncertainty with unwavering determination. We delve into topics like breaking free from labels and comparisons, finding personal growth through adversity, and the incredible strength that arises when women support and empower each other.

Here are a few key takeaways:

Ending limiting comparisons: Why labels hold us back from reaching our goals
Pursuing challenging goals: Why you should approach the chance to be disappointed
Supporting women in sport: Creating opportunities for all to succeed lessens competition against each other
Showing up for yourself: How to build confidence that can empower you in all areas of life
Living in fear limits life: Why taking risks pushes us toward innate self-belief
Autoimmune challenges: How Starla’s life changed after the pandemic
20 years of learning: Embracing lessons on what it means to be an athlete

Links:

Learn more about Distance to Empty
Sign up for my weekly newsletter!
Want more? Listen to this episode about the first Women's Cycling Summit at Breck Epic

Breck Epic & the Women's Cycling Summit: Embracing Challenges, Empowering Cyclists, and Racing Forward

Season 1 · Episode 364

Saturday, August 26, 2023 • Duration 51:48

Breck Epic is one of my favorite races in the world. And this year a week in Breckenridge, Colorado was made even more exceptional with the kick off of the Women’s Cycling Summit. I’m excited to recap this awesome week with you!

From the thrill of setting process-based goals to the power of community at the WCS, I'll share insights gained from racing and hosting. Get ready to be inspired by the incredible speakers, like Rachel Scott and Kate Boyle, who graced the summit, and find out how we took Breck Epic from a 7% female field, to 25% this year.

Plus, I’ll share my plans for the upcoming Grand Traverse race and upcoming graduate program in applied positive psychology at the University of Pennsylvania.

LINKS:

Become one of my clients! Health Coaching | Mental Performance Coaching
Enroll in my Moxy & Grit Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

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Finding Vitality in Plant-Based Living with Maxime Sigouin

Season 1 · Episode 363

Thursday, August 17, 2023 • Duration 01:04:06

What does true health mean to you? Over a decade ago, my journey towards a plant-based lifestyle was driven by a desire for vitality, not just performance. The documentary 'Forks Over Knives' opened my eyes to the profound impact of our dietary choices on longevity and overall well-being. Today, I'm stronger and more energized than ever before, and I'm passionate about sparking conversations that reveal the incredible potential of plant-based living.

I sat down with Maxime Sigouin, master health coach, dedicated philanthropist, and the visionary founder behind multiple successful plant-based fitness coaching businesses. Maxime's mission is crystal clear: empowering 10,000 vegans to achieve their best selves through the transformative power of whole food, plant-based diets.

Maxime shared his journey transitioning from bodybuilding to becoming a plant-based fitness guru and talked about busting common myths and misconceptions. But this episode is not just about optimizing health; it's about thriving in all aspects of life.

Key Takeaways from our Conversation:

Understanding the profound impact of plant-based living on health
Addressing and dispelling prevalent myths
Practical tips and strategies for embracing a sustainable plant-based lifestyle
Streamlining wellness through deep work, meal preparation, and delegation
Entrepreneurial insights and helping others achieve their health and fitness goals
Nurturing a healthy money mindset and cultivating a positive relationship with wealth
Maxime's personal favorite vegan protein sources

If our discussion resonates with you, I encourage you to subscribe and leave a review on your preferred podcast platform. Share this episode with your network—friends and family who are curious about plant-based living or seeking positive changes in their health journey.

Let's unlock the potential of plant power together and pave the way for a healthier, more vibrant future!

Links

Watch the documentary: Forks Over Knives

Embracing the Power of Good Enough: A Journey Through Perfectionism with Thomas Curran

Season 1 · Episode 362

Thursday, August 10, 2023 • Duration 01:02:30

The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas Curran, professor of psychology and behavioral science at the London School of Economics, to unravel the complexities of perfectionism, providing you with knowledge and tools to strive for a healthier mindset. Thomas's expertise and extensive research culminates in his book "The Perfection Trap: Embracing the Power of Good Enough," where he guides us to reflect on the expectations we set for ourselves, the harmful comparisons we make, and how our relentless pursuit of success can often lead to failure and setbacks. We’ll navigate the world of athletics, where the pursuit of perfection is often unrivaled. From the grueling challenges of the Tour de France to my own personal racing experiences, we'll examine how striving for perfection can leave us feeling empty. Let’s tap into embracing a new definition of success and cultivate self-compassion along the way. Because isn't it beautiful to enjoy each day as you live it?

Here are some key takeaways:

Understanding the three types of perfectionism: self-oriented, socially prescribed, and avoidant perfectionism
The role of social media in perpetuating comparison and discontent
The problem with growth mindset; it can lead to a constant need for more progress without accepting plateaus and regressions
Why high performing athletes can feel empty without a first place medal because of the emphasis and celebration of one winner
Practical strategies for counteracting perfectionistic tendencies, such as self-compassion and embracing our own humanity

Links:

Learn more about Thomas Curran
Read The Perfection Trap by Thomas Curran
Sign up for my weekly newsletter!
Want more? Listen to this

Practice: A Moving Meditation for Your Next Ride

Season 1 · Episode 361

Thursday, August 3, 2023 • Duration 19:19

Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded this moving meditation as a guide for being mindful while riding a bike; encouraging us to connect with different parts of our body and senses while riding to help us stay focused and present.

Together, we'll unleash the potential of blending athletic pursuits with the power of meditation and discover new techniques and practices that will help you achieve the perfect balance between your mind and body. Let's hit the trails together and see if we can find our stride.

Here are the key takeaways:

What is Moving Meditation: Understand the basic concept, different forms, and why it is essential for athletes.
Implementing Moving Meditation: Learn practical tips and techniques to incorporate moving meditation into your training routine.
Real-Life Applications: Gain wisdom from personal anecdotes and lessons learned by an elite athlete practicing moving meditation.
The Science Behind Moving Meditation: Delve deep into scientific research that supports the positive impact of meditation on athletic performance and mental health.

LINKS:

Become one of my clients! Health Coaching | Mental Performance Coaching
Learn about the science of meditation with Dave Vago
Feel skeptical about mediation? Check out this interview with Jeff Warren
Enroll in my Moxy & Grit Mindset Academy
Check out my newsletter for productivity, mindset, and mental skills

Harnessing the Power of Adventure to Change Your Life with Shelby Stanger

Season 1 · Episode 360

Thursday, July 27, 2023 • Duration 01:02:15

For storyteller and journalist Shelby Stanger, achieving wild ideas gives her a boost of confidence and courage that lasts for decades. Her latest wild idea? Releasing her first book, Will to Wild: Adventures Great and Small to Change Your Life, and giving her first TEDx talk the same week. I sat down with Shelby to talk about hosting Wild Ideas Worth Living podcast, her experience finally putting pen to paper after years of longing to write, and how she prepared for her talk.

Shelby delves into her transformative process of navigating anger and resentment to arrive at acceptance and self-love. We also explore how she gracefully adjusted to an autoimmune condition, discovering new sources of joy along the way. Plus, learn about the beauty of giving yourself grace at the end of the finish line.

Here are a few key takeaways:

Pivot Points in Life: How to steer your life in a new direction through the transformative power of adventure.
Going with the Flow: Understanding the importance of being present and adapting to changes as they come.
The Art of Mindfulness and Meditation: How daily practices can help you overcome challenges and maintain inner peace.
Getting Out of Your Own Way: Tips and guidance on self-awareness and maximizing your potential.

Links

Learn more about Shelby Stanger
Listen to Wild Ideas Worth Living podcast
Read Will to Wild
Sign up for my weekly newsletter!

Wellness to Wonderful with Dr. Alona Pulde and Dr. Matthew Lederman

Season 1 · Episode 359

Thursday, July 20, 2023 • Duration 01:11:04

Visionary physicians Dr. Alona Pulde and Dr. Matthew Lederman are the driving force behind Forks Over Knives, authors of the new book "Make Life Wonderful," and founders of WeHeal. In this rich conversation, we dive into the nine pillars of health and wellness outlined in their book and how focusing on these pillars can not only prevent but also reverse chronic diseases.

Dr. Pulde and Dr. Lederman share insights, practical advice, and the motivation to better understand our own health journey. We discussed the importance of self-connection, understanding emotions, and effective communication as foundational elements for improving overall health. So, what does it mean to truly connect with yourself and transform your health? Tune in to this enlightening episode and find out!

Here are Dr. Alona and Dr. Matthew’s key takeaways:

The Nonviolent Communication (NVC) framework and its significance in recognizing feelings and needs
Key pillars that directly relate to the management and prevention of chronic diseases
The limitations of saying "I have to" and the liberation in shifting to "I choose to"
Harnessing the power of small changes in our daily lives to achieve long-lasting results
Unraveling the meaning of spirituality and our individual quests for deeper self-awareness and connection
Identifying the pillars that resonate most with us and building practical strategies around them
The paramount importance of safety in navigating our physical, emotional, and mental well-being

Links

Learn more about private physicians and coaching at WeHeal
Sign up for my weekly newsletter!
Dive into non-violent communication in this past episode with Oren Jay Sofer

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The Grow the Good Podcast is produced by

Grow the Good – Details, episodes & analysis

Podcast details

Recent rankings

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Apple Podcasts

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Grow the Good – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other99+

Patreon4

Amazon99+

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Related Shows Based on Content Similarities

Other99+

Patreon4

Amazon99+