Why do we sometimes feel mentally exhausted even when our bodies are rested? I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by neuroscientist Dr. Scott Frey and former professional cyclist Brent Bookwalter to dig into the science of central (brain) fatigue, life transitions, and how to balance performance with well-being.

Through stories from elite sport, neuroscience, and personal growth, Scott, Brent, and I explore how understanding brain fatigue can help us better navigate change, maintain motivation, and thrive through life’s transitions.

I’ve been through this. You’ll hear about when I realized that my high need for mental stimulation was impacting my racing performance, and how learning about mental fatigue helped me reframe training and recovery in both sport and life.

Whether you’re an athlete, professional, or parent trying to “do it all,” this conversation will help you understand your brain’s limits and unlock tools to work with your mind, not against it.

Top 5 Takeaways:

1. What is Central Fatigue?
2. Mental Energy is Finite
3. Transitions Require Compassion
4. Rest is a Skill
5. Self-Awareness Fuels Growth

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

What makes relationships truly thrive, not just survive? In this episode of Grow the Good, I sit down with Suzie Pileggi Pawelski, positive psychology expert and co-author of Happy Together: Using the Science of Positive Psychology to Build Love That Lasts, to explore how strengths, gratitude, and intentional effort create lasting connection.

Suzie shares her evidence-based framework for building flourishing relationships using character strengths, gratitude, and virtue. We talk about how to balance differences, embrace vulnerability, and move beyond “utility-based” love into Aristotelian “love of goodness.” I also share some of my own reflection, from learning to appreciate my husband Matt’s different strengths, to maintaining intimacy while raising kids.

If you’ve ever wondered how to bring more meaning, patience, and joy into your relationships (romantic or otherwise), this conversation offers both science and heart.

Top 5 Takeaways:

1. Relationships Thrive on Strengths: Knowing and celebrating your and your partner’s character strengths deepens understanding and connection.
2. Balance and Awareness Matter: Overusing or underusing strengths can create friction, mindful awareness and communication are key.
3. Gratitude and Vulnerability Build Trust: Truly receiving appreciation (without deflecting!) strengthens intimacy.
4. Aristotelian Love = Love of Goodness: Building virtue-based relationships elevates love beyond utility or pleasure.
5. Relationships Require Practice: Like going to the gym, thriving relationships take ongoing intention, curiosity, and growth.

LINKS

Learn more about Suzie https://www.suzannpileggi.com/about/

Read Happy Together https://www.suzannpileggi.com/author2/#happy

Listen to Love in Your Golden Years https://www.audible.com/pd/Love-in-Your-Golden-Years-Audiobook/B0FJ2V1WL5?source_code=ASSGB149080119000H&share_location=pdp

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

Today I’m sitting down for an honest reflection about something I’ve been moving through lately: change, identity, and social connection.

As I’ve transitioned away from professional mountain biking being the center of my identity, I’ve been exploring how to define value beyond performance, productivity, or outside validation. It’s been a humbling and deeply human process, one that I know so many of us can relate to.

In this episode, I share some personal stories, research on well-being and mattering, and practical tools to help you strengthen your sense of connection and self-worth. We’ll talk about how belonging shapes our mental health, why asking for help takes real courage, and how to reconnect with the parts of yourself that don’t depend on achievement.

If you’ve ever questioned your worth, struggled through a life transition, or wondered where you fit, this conversation is for you. Let’s grow through it together.

LINKS:

- Embracing Life Transitions with Ilene Schaffer
- Adult Children of Emotionally Immature Parents by Lindsay Gibson
- The Power of Mattering by Zach Mercurio
- Subscribe to the newsletter 

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

Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on the move so you can apply mindfulness to everyday activities like workouts or a quiet hike. In today’s episode, I break down how to shift from an ego-focused to a task-focused mindset during physical activities.

I’ll guide you through techniques to anchor your focus, using sounds from your environment or your own breath, to help maintain mindfulness. This practice isn’t just about sitting quietly; it’s about integrating mindfulness into every part of your day. Whether you’re pushing through a tough workout or enjoying nature, I’ll show you how to keep your mind present and engaged.

Here's what you'll learn:

• Real-World Mindfulness: Learn to extend your meditation practice beyond the cushion and into dynamic activities.
• Catching the Wander: Focus on recognizing when your mind drifts and gently guide it back without judgment.
• Anchors of Focus: Discover how using simple anchors like sounds or sensations can keep you grounded.
• Daily Mindfulness Doses: Implement small, manageable practices of mindfulness throughout your day to enhance cognitive function and reduce stress.

Other meditations:

- Moving meditation to combat self-criticism
- Moving meditation for your next ride

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

What if resilience isn’t enough?

In this episode of Grow the Good, I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragile Academy, to explore how to move beyond just surviving life’s stressors and instead use them to grow stronger. Nick and Adam share a science-backed, integrative framework that blends psychology, physiology, and purpose to help you thrive under pressure, navigate transitions, and build a more grounded sense of identity.

We unpack the difference between resilience and antifragility, how to reframe volatility as a feature, not a flaw, of growth, and why thriving requires both distress tolerance and meaning. Whether you’re an athlete, a high performer, or simply someone who wants to show up better in life, this conversation will expand how you think about potential, identity, and well-being.

Top 5 Takeaways:

1. Antifragility vs. resilience: Resilience helps you bounce back; Antifragility helps you grow stronger through challenge.
   
   
2. Thriving = pleasantness + distress tolerance: True thriving includes discomfort and meaning, not just happiness.
   
   
3. The 4-Lens Framework: Understand yourself through cognitive (top-down), physiological (bottom-up), environmental (outside-in), and values-based (inside-out) perspectives.
   
   
4. Identity beyond performance: You are not just what you do. Growth requires detaching self-worth from achievement.
   
   

Volatility as opportunity: Change, uncertainty, and stress can be leveraged for transformation if you engage intentionally.

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

THIS EPISODE IS A GROW THE GOOD REPLAY // 

I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener.

As a health and wellness coach, I've received formal training in communication, plus recording over 350 hours of podcasts has been a master class in listening and communication.

In today’s solo deep dive, I will share strategies and actionable practices to help you become a better listener, approach conflicts with a new mindset, and ultimately, improve your relationships through the power of mindful communication. Struggle with small talk? Stick around and I’ll share some tips to spark conversation in any setting.

Throughout the episode, we'll draw upon insights from various books on parenting, relationships, and communication, such as nonviolent communication and growth mindset talk. I'll also share my own personal experiences and observations, shedding light on the practical application of these concepts.

So, are you ready to supercharge your communication skills and revolutionize your relationships?

Here’s a breakdown:
- Managing conflict with non-violent communication
- Respond with a reflection
- Asking open-ended questions
- Use both/and thinking for feedback and discussion
- Affirmation when giving compliments
- Validate emotions
- Practice active constructive response
- Plus, conversation starters

LINKS
* Check out my newsletter for productivity, mindset, and mental skills
* Read more about the Harvard Study of Adult Development

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

GROW THE GOOD REPLAY // 

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

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

Transitions are inevitable. Whether it’s becoming a parent, shifting careers, retiring, or simply navigating unexpected change. But why do transitions feel so unsettling, and how can we meet them with more self-compassion and patience?

In this episode of Grow the Good, I sit down with my friend and fellow MAPP grad, Ilene Schaffer, to explore the psychology of transitions. With more than 25 years of experience in counseling psychology, Ilene shares her wisdom on navigating endings, sitting with uncertainty in the “neutral zone,” and creating intentional new beginnings.

We talk about what it means to let go of old identities, how to clarify your non-negotiables, and why patience and self-compassion are the keys to moving through life’s changes with resilience.

Top 5 Takeaways:

1. Self-compassion is essential in transitions, whether the change is chosen or not.
2. The “neutral zone” between endings and beginnings is where reflection and growth take place.
3. Defining non-negotiables helps guide decisions during uncertain times.
4. Patience is vital; most transitions take 6–9 months to fully adjust.
5. Fulfillment isn’t about balance, it’s about intentional choices aligned with your values.

Tune in to learn more from Ilene, and hopefully, approach your next transition with a little bit more ease. 

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

On this special crossover episode of Grow the Good, I'm resharing a  conversation with Travis Macy from The Travis Macy Show.

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The Travis Macy Show
Ep. 195. Perfectionism, Purpose, and Letting Go with Sonya Looney

What does it really mean to accomplish something and why doesn’t it always feel the way we think it should?

This week, I’m joined by my good friend, longtime pro mountain biker, and mindset coach Sonya Looney for a deep and honest conversation about something a lot of us wrestle with, perfectionism.

Sonya and I dive into what it means to strive with purpose, how to redefine accomplishment through contribution instead of comparison, and why feeling like we matter isn’t always about metrics. We also talk about big transitions, like Sonya’s move from full-time bike racing to trail running and mental performance coaching—and the freedom (and fear) that comes with letting go of old identities.

If you’ve ever been stuck chasing numbers, doubting your worth, or wondering if it’s okay to want something new, I think you’ll find a lot to chew on here. Sonya brings her usual clarity, research-backed wisdom, and vulnerability to the table and I’m always grateful to learn from her!

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

Validation is more than just nodding along. It’s the foundation of healthy communication, trust, and connection. And for today’s guest, it could change the world as we know it. In this episode, I sit down with Dr. Caroline Fleck, licensed psychologist, corporate consultant, and author of Validation: How the Skill Set That Revolutionized Psychology Will Transform Your Relationships, Increase Your Influence, and Change Your Life. Her work has been translated into nine languages and has been featured in The New York Times, Good Morning America, and more.

We find out why validation is the key to making people feel truly seen and understood, how to avoid the trap of invalidation, and why self-validation is just as important as validating others. You’ll also hear about Caroline’s “Validation Ladder,” a simple, actionable framework you can use to strengthen your relationships, improve your influence, and even boost your own mental health.

Top 5 Takeaways:

1. Validation Builds Connection: It’s about acceptance, not agreement, and it’s essential for building trust.
2. Self-Validation Fuels Resilience: Being kind to yourself and acknowledging your feelings can help you model healthy behavior for others.
3. The Validation Ladder: Caroline’s step-by-step framework teaches mindfulness, understanding, and empathy as skills you can practice daily.
4. Avoiding Invalidation: Dismissing or minimizing feelings can harm relationships and mental health.
5. Validation vs. Praise: Learn why genuine, non-judgmental acceptance is far more powerful than approval or flattery.

If you want to become a better communicator, a stronger leader, or simply deepen your personal relationships, this conversation is packed with practical tools to help you get there.

LINKS

• Dr. Caroline Fleck’s book about validation
• Meaningful Work with Tamara Myles and Wes Adams
• The Mattering Mindset on The Mental Training Lab

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