Grow the Good

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  In this week’s episode, I want to talk about imposter syndrome.

I'm sure most of you have heard this term before, but let's define it.  It's characterized by internally refusing to believe you are as good, accomplished, competent, or capable as others perceive you to be.  Basically, you feel like you're a fraud or that you just got lucky to get to be where you're at.  You won by accident or you were promoted by luck.  People with imposter syndrome tend to overwork themselves to ensure they are keeping up and have feelings of inferiority, even when others consider them experts.  What is dangerous about this way of thinking is that you are afraid to step off the hectic treadmill of hard work because you're afraid everything will fall apart.  People with imposter syndrome have a difficult time celebrating their success or accepting their achievements.

If you recognize some of this behavior in yourself, how do you start improving on it?  First is to know that there are a ton of people that you look up to who also feel imposter syndrome- it's more common than you'd think!  In fact, it was reported that 70% of people experience Imposter Syndrome!

1.  Show vulnerability.  Something that has been really helpful for me is showing vulnerability.  It's scary at first because you're putting it out there that you aren't as perfect as people think you are, that you make mistakes, that sometimes you don't know exactly what you're doing... but instead of others thinking - "oh! I knew that person as a phony!"  Chances are, they'll respect you even more.  It humanizes you, but that doesn't make you less than.  It also will help you practice more self-compassion when you feel like you can be yourself and show all parts of what you're doing, not just the highlight reel of your successes.  People want to share in the ups and downs of your journey and the downs don't make you an imposter. An example of a time I showed vulnerability when it truly scared me to do it was when I took a video of myself crying uncontrollably in the hardest race I had ever done to that date- the Yak Attack in Nepal. I did a TED Talk about it and how to define success in your life.   Putting a video online and later, in a TED Talk of me crying like this still makes my chest tighten.  Crying publicly and even in front of friends or family is something I do not do.  I've never wanted to share that side of me, but as terrifying as it was to share have this video live on the internet, it was amazing how powerful and impactful it was.  You gain strength and can positively impact others through vulnerability.
2. If self-critical thoughts pop up and your imposter brain starts taking over, don't fight the thought.  Use the meditation technique of RAIN- Recognize, Allow, Investigate, Non-Identification.  Recognize it, take a moment to accept it and allow it to be there, ask yourself if it's really true and where you might feel it in your body, and last - say something to yourself like "this is just a thought, it is not me.  I'm separate from this thought. I'm okay.  It's okay."
3. Be aware of when you are comparing yourself and it brings up feelings of inferiority.  Personally, this happens when I'm looking at social media.  I see people who seem to be racing more, training harder, better at promoting their podcast, or who seem to have it together more than me.  It feels icky when I look at it from an "I feel like I'm not enough because of this other person's post."  I don't always feel that way, but there are vulnerable moments throughout our day where a photo or video can impact us in different ways.  If I find mysel

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

You guys wrote us with questions and we answered!  In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs.  Excited to share with you and please reach out if you have any questions! 

• Quick stories of how we changed our diets
• How to lose weight
• How much protein do you need
• Sources of protein
• Is soy bad for you?
• What to eat on a bike ride
• How can it help autoimmune disorders
• Iron sources and how much iron you need
• how to absorb more iron
• overcoming social pressures of eating plant-based
• how eating plant-based helps your performance as an athlete

List of some of the foods we mentioned:

Protein Sources:

• -nuts & nut butters
• -blend soft or silken tofu into your smoothie
• hummus
• use soymilk instead of other milks
• All have 15g  of protein: w/iron, zinc, and folate 1 cup black beans, chickpeas, edamame, 3/4c lentils, ½c peanuts, 1/4c peanut butter, 1/2c tempeh, 1/3c tofu, 1/2c almonds, 6T pumpkin seeds (also high in leucine), 1/2c sunflower seeds, 2 slices sprouted whole grain bread like silver hills,
• All have 10 g protein: 2 cups brown rice, 1 1/4c quinoa, 1.5 g white pasta

Iron Sources:

• Fortified breakfast cereals and milks
• Tofu
• Seaweed
• Lentils, black beans, chickpeas
• Cashews have more than almonds, pecans, alnuts, tahini
• Dark chocolate
• Green vegetables: spinach, beet greens, kale, swiss chard,brussel sprouts, bok choy
• A cup of cooked lentils has as much iron as 5.5 chicken drumstick or a 9 ounce burger

• Becoming Vegan by Brenda Davis
• NutritionFacts.org and Dr. Michael Greger
• How Not to Die by Michael Greger
• Episode mentioned with Gut Health Dr. B

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If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  In this week’s episode, I want to talk about will power.

What is willpower?  It's another word for self-control.  How many times have you blamed lack of willpower for failing to change a habit?  Don't worry, it's natural and all of us do it.  There's a reason why x% of New Year's Resolutions fail and why it's so hard to make habits stick.  We say "I won't do this thing anymore" or "I will do this other thing every day." We stick to it for a while, and then the wheels fall off.  It's not that our intention isn't there- we truly want to do those things.  So why can't we stick to it?

It turns out relying on willpower alone does not work.  The topic of willpower has been a focus of numerous scientific studies over the last several years.  Are there areas of the brain responsible for willpower?  Why do some people seem to have more willpower than others?  How do we have more self-control?

There are a few different schools of research that I wanted to share with you.  Addiction has been a driver of some of these studies to help people make lasting change.  There are a few books I want to recommend if you're interested in the science behind the topic of will power.  Pick up The Willpower Instinct by Kelly McGonigal PhD and also The Craving Mind by Jud Brewer.

Based on the findings from these books and other studies I read, what can you do to set yourself up for success?  According to a 2012 study by the American Psychological Association, the main habits people are always trying to improve upon are eating healthier, exercising regularly, lose weight, reduce stress, and get more sleep.

Interestingly enough, a few of those goals will intrinsically increase your willpower.

1. Stress and sleep deprivation decrease willpower. It's kind of a chicken or egg scenario since people would argue it takes willpower to go to bed earlier or to take action to reduce stress.  But if you can understand that reducing stress and sleeping more will give you more self-control, it might help you make it a priority.  Why do stress and sleep deprivation reduce willpower? Well, it turns out that will power mostly lives in the prefrontal cortex of the brain.  It controls some of our emotions, what we pay attention to, and the subject of our thoughts. The prefrontal cortex is broken up into three sections according to Dr McGonigal's book.  There's a section for "I won't", a section for "I will" and a section for "I want."  I won't eat the dessert.  I will get up early to do my workout.  I want keeps track of your goals. The prefrontal cortex is the first region of the brain that goes offline when we're stressed.  Guess what happens? You lose your willpower.  Sleep deprivation is another problem.  It reduces brain activity because it's actually harder for your brain to absorb glucose when it's sleep-deprived.  Yes, you actually are in a fog!  Aim to reduce stress and get more sleep and you might find that you have more willpower.
2. Suppressing thoughts weakens willpower.  So does guilt. You've heard of the experiment- don't think of a pink elephant... and then that's all you can think about.  Well, think about when you want that cookie. You tell yourself, "don't think of the cookie!" The more we resist temptation, the more it persists...and then your willpower goes out the window.  Basically, try not to suppress your thoughts and keep listening for what to do instead.  Guilt-tripping yourself has also been found to make your willpower issues worse.  It might sound counterintuitive to let yourself off the hook, but studies have shown that self-compassion around breaking a habit help you get back on track rhater than

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

Alison Tetrick is a force to be reckoned with.  A cowgirl at heart (literally, she grew up riding horses on a cattle ranch), Alison's attitude, work ethic in all areas of her life, and commitment to excellence makes her stand out.  She has a very impressive list of accolades in cycling including a Bronze Medal at Road TTT World Champs, multiple Sea Otter wins, has raced the Giro de Rosa and more recently, has made a name for herself in the gravel world with 1 win and 2 podium finishes at Dirty Kanza.  Alison loves to ride her bike and it shows with the ultra-endurance gravel events!  Not only is Alison an incredible athlete (and need I mention she played NCAA tennis and won the first half ironman she entered), but she has quite the academic resume.   She has a BS in Biochemistry, a nutrition degree, and an MS in Clinical Psychology.

But things haven't always been easy for Alison. In 2010, she suffered a traumatic crash in a road race, shattering her pelvis and incurring a severe Traumatic Brain Injury that left her reeling for months and even years.   When her pelvis healed, she returned to racing not realizing the seriousness of her head injury.  And when she suffered a second concussion, things changed. She couldn't read, she had to question her identity, and she would get lost in airports.  With the help of a neuropsychologist, she got back up on her feet and also had more perspective on her goals.  

After feeling like she had accomplished everything she needed to in road racing, Alison transitioned to gravel and on Dirty Kanza on her first try.  If you're not familiar, Dirty Kanza is a 200-mile self-navigated race on Kansas gravel roads in the Flint Hills.  Since then, she has tackled every long gravel event she could find, including one in Iceland and a bikepacking adventure on the Silk Road in Kyrgyzstan. 

In this episode, you'll laugh, you'll be inspired, and you'll learn a lot about competitive spirit, athletic maturity, the power of perspective, the danger with external validation, and even some interesting tidbits about both road and gravel racing.  We talked about her crash and how it has changed her priorities and identity and so much more.

• Alison's competitive spirit in school
• growing up on a cattle ranch
• where her incredible work ethic came from
• how women's road racing has evolved
• the team dynamic of road racing
• her big crash breaking her pelvis and getting a Traumatic Brain Injury
• how the crash changed her and her identity
• going all in
• discussion on external validation related to self worth
• Mantras and perspective
• Athletic maturity
• Transition to gravel & the gravel community

• Follow Alison Tetrick on Instagram
• Follow Alison Tetrick on Twitter
• Alison Tetrick's website
• Listen to her on the TrainerRoad Podcast
• Read about Alison's crash on Bicycling Magazine

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If you would like to support the growth of my show, I’d love your contribution on.  

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

Ryan Gottfredson, Ph.D. is a mental success coach and cutting-edge leadership consultant, author, trainer, and researcher. He helps improve organizations, leaders, teams, and employees by improving their mindsets and mindfulness. Ryan holds a Ph.D. in Organizational Behavior and Human Resources from Indiana University and is a leadership and management professor at the Mihaylo College of Business and Economics at California State University-Fullerton (CSUF).

Dr. Gottfredson commonly asks, "what is the mindset that is important for success?"  Many people answer, "a positive mindset."  While a positive mindset is correct, it leaves little descriptive information or ways to improve.  He has identified 4 key elements of what creates a success mindset to help you as an individual and help how you and others work in a team or even in relationships.  We'll get into growth vs. fixed, open vs. closed, prevention vs promotion mindset, and outward vs inward mindset.  If you're curious where you fall on the spectrum, he developed a mindset assessment tool that you can take for free on his website.

• what is organizational behavior
• social psychology applied to leadership
• breaking down the elements of what a positive mindset is
• Dr. Gottfredson's Mindset Assessment Tool
• Fixed vs. Growth Mindset
• Open vs. Closed Mindset
• Prevention vs. Promotion Mindset (playing to win vs playing not to lose)
• Risk-Taking
• Outward vs. Inward Mindset
• the Cycle of Self-Deception

• Ryan Gottfredson's website
• Ryan Gottfredson on LinkedIn
• Pre-order his book - Sucess Mindsets
• Mindset Assessment Tool
• Books mentioned: Mindsets by Carol Dweck, Principles by Ray Dalio, Leadership and Self-Deception; Anatomy of Peace; The Outward Mindset, all by the Arbinger Institute 

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If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  In this week’s episode, I want to talk about confidence and how it relates to self-acceptance.

Be honest, how often do you beat yourself up?  Are you hard on yourself and critical?  While self-criticism can be productive (similar to receiving constructive criticism from someone), most of us overdo it and it becomes detrimental.  We reject ourselves. Psychology research says that one reason some individuals are more self-critical than others is due to how criticized they were by their parents. We actually have no self-regard before the age of 8, and if we were criticized a lot growing up then we tend to be more critical of ourselves as adults. While understanding your past and tendencies is important, I don't believe in blaming the past or blaming our parents because as adults, we are able to take responsibility for ourselves and have the power to work on personal issues. The past might have created those issues, but it's our choice whether we become a victim to them.  It's not easy, and everyone has some degree of self-judgment but learning when you're doing it and learning to practice self-compassion is massively important. As a side note, I recorded a podcast with Dr. Kristin Neff- a pioneer and PhD in Self Compassion research if you want to listen. I'll link it up in the show notes.  Self-acceptance is about accepting who you are, not trying to fix who you are although I love personal development too!

What does this have to do with confidence? I was doing research on where confidence comes from. While I think there are a few elements contributing to someone feeling confident, self-acceptance is one that really made sense. If you accept yourself unconditionally, then you don't rely on the opinions of others to validate you. Of course, this is not black and white and all of us look for approval and want to demonstrate our worth to others, but there are varying degrees of it.  Think about it.  We'll use an easy example- racing.  A lot of times, race nerves come from something potentially going wrong or not finishing high enough to meet expectations.  If you worry that people will think you aren't any good or you aren't worthy if you don't achieve a certain result or certain time, you are looking to them to accept you. But if you already accept yourself as a good human before the gun goes off, you'll feel less worried about the end result and care less about what people think.  This also applies to the image of how much money or success someone has by brand names, houses, cars, etc aka keeping up with the joneses.  If you accept yourself, you don't need to outwardly prove that you are successful.  Lack of confidence also comes from fear of failure.  Have you ever thought, "I don't feel confident enough to try that because I don't know how!"  The best way is to just to get started and know that you'll grow and get smarter and more experienced in that area, but the real fear in that statement is "I don't know how and I'm afraid I'll look stupid in front of someone."  And that includes worrying about your internal expectations or looking stupid in front of yourself. If you fail and then start beating yourself up, that is not self-acceptance. It's the opposite- it's your internal jerk carrying on.

Another amazing side effect of being less judgemental and more accepting of yourself is that you'll end up being more accepting of others.  Ever notice that your harshest criticisms about other people tend to be similar to your own issues and things you don't like about yourself?

One caveat- self-esteem and self-acceptance are slightly different.  Self-acceptance is unconditional where self-esteem can vary based on how successful you t

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

Cyclists aren't the only riders out there!  In fact, I was excited to receive an email from one of our fellow podcast listeners and it wasn't what I was expecting!  The email was from Professional Equestrian, Emily Hamel.  She sent me a photo of her wearing of the Moxy & Grit jerseys on her horse!  If you're not familiar with Moxy & Grit, it's my apparel brand and we still have jerseys and socks at moxyandgrit.com  I also learned she was a fellow vegan, that she loved sports psychology and mindset which was what brought her to listen to the show in the first place, and she is a badass!  She is a professional rider in 3 Day Eventing (basically a horse triathlon) and currently is the head rider for Phillip Dutton who has won 2 Olympic team golds and an individual bronze.  She goes over huge jumps with her horse and trains them herself. She also has her own podcast called The Whole Equestrian that is a wellness podcast for equestrians covering topics like mindset, fitness, nutrition, and community.

I was really interested to learn about how Emily deal with nerves and exudes confidence because when you're riding a huge animal, it can pick up on those things.  We talked about some of her techniques on how to relax, what 3 day eventing actually is, the pressure of having an audience watching you, what it's like going over huge jumps on a horse and the trusting relationship between human and horse, the world of self-promotion and sponsorship, 

• how she got into riding horses
• the relationship and trust with the horse your ride
• what is 3 day eventing?
• how do you break and train a horse
• can horses pick up on your anxiety?
• how to exude confidence and deal with tension and pressure
• when things go wrong when you're trying to jump your horse
• can the horse tell between practice and competition
• what to do when you encounter a horse on a trail
• what helps Emily with burnout
• her journey to eating a plant-based diet

• Follow Emily on Instagram
• Emily Hamel Eventing
• Previous Podcast Episode mentioned: Thought Labeling 

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  In this week’s episode, I want to talk about a book I love by Don Miguel Ruiz called The Four Agreements.  First off, I want to thank our podcast sponsor, Osea Malibu.

Don Miguel tells us about ancient Toltec wisdom.

1. Be Impeccable with Your Word

Do the things you say you are going to do and be thoughtful about how talk to and about people.  Your word and your integrity are the most valuable thing you have to offer.  This agreement also includes avoiding gossiping, lying, and making false promises.  Our words are incredibly powerful- not only the words we say to others, but the words we say to ourselves.  Saying bad things about people actually reflects poorly on you.  Your judgment of others is really a mirror of your own self-criticism. It feels gross to lie, gossip, or say negative things.  Negativity also spreads like wildfire, so how you talk can really influence people and how they feel.

2. Don't Take Anything Personally

Most people's actions are about them, not about you.  If someone snaps at you, it's easy to take it personally but it's really more likely that it's a reflection of something going on with them, not you.

3. Don't Make Assumptions

This is the hardest one for me.  Remember the Crush It Monday I recorded about the ABCs- adversity, belief, consequence?  Assumptions are deeply tied to the belief of something that happened. Assumptions can cause a huge amount of unnecessary stress.  Assumptions and snap judgments about people can be really wrong.  As human beings, it's natural for us to look around and constantly be analyzing everything about our world.  There are times where you need to make some kind of assumption to make a decision, but there are other times where it's only causing you stress and harm. The reality is we don't know what people are thinking, we don't always know what tone was meant by an email or a text... Really trying to understand where someone else is coming from, even if you don't agree with them can help you avoid jumping to conclusions. There are times where intuition reigns supreme about assumptions. It's important not to ignore really obvious signs of something going wrong, but being aware of when you are making assumptions and questioning the validity of them is really helpful!

4. Always Do Your Best

This was drilled into me from a young age and I sincerely appreciated that from my parents.  Doing your best helps you feel proud of whatever you are doing, regardless of the outcome.  Your best is all you have on that day.  Your best can vary from day to day as well (think of racing when your best one day maybe just barely finishing and your best another day is getting on the podium!). If you do your best, you'll rarely have any regrets.  Don Miguel also says, "When you do your best you learn to accept yourself."  I don't know about you, but self-acceptance is something I struggle with the most.

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

Elizabeth Benton is the author of her book, Chasing Cupcakes and coach for her company Primal Potential.  Her story is inspiring- she was depressed, deeply in debt, and obese. She would binge on junk food every time she put gas in her car, but was working as a nutrition expert.  She felt like a fraud and a failure. Desperate to start truly living her life, she decided to believe in her potential rather than her past. She lost 150 pounds and paid off $130,000.

Today, Elizabeth is the owner of Primal Potential. Through her platform of podcasts, coaching, and live events, she has fueled her deepest struggles into a burning passion to help people create transformations and live more fulfilled lives. She believes that transformation is possible, and her actions show it!  This show is a lot about changing the way we talk to ourselves.  We talked about how she got out of her rut and pointed herself in a sustainable direction to achieve her goals.  There's a lot of inspiring messages in this podcast and I think you'll really enjoy it. 

• how she created habits to make weight loss stick
• why change is hard
• dealing with shame
• erasing self-sabotage
• does willpower work?

• Follow Elizabeth on Instagram
• Elizabeth's Primal Potential website

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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

This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  In this week’s episode, I want to talk about food guilt.

When I started organizing my thoughts for this podcast, I thought it would be quick and easy.  Boy was I wrong!  I have my own thoughts on food guilt, but I like to do research and there are tons of articles out there on this subject.  The question I could not find the answer to is where food guilt comes from?

How many of you have eaten something and felt guilty about it?  I thought that everyone has food guilt, but I realized that some people actually do not feel guilty about eating.  One of my biggest guilt triggers is around alcohol. I noticed that if I cut way back on drinking, then I don't feel guilty in the morning about it.  But if I'm drinking several times a week, my first thought in the morning is self-flagellation around drinking.  Another guilt-trigger for me is around eating things like french fries or processed foods.  I told my husband about how I wake up feeling less guilty if I am drinking less alcohol and how I don't really feel different in terms of energy level or health when I don't drink (I rarely have more than 2 drinks), but I feel less guilty when I don't drink.

He said, "You feel guilty about eating and drinking?"  I discovered he rarely experienced food guilt.  The next instance was a conversation with my dad. I was telling him about my observation with myself and he also told me he never feels guilty about eating or drinking.  This was fascinating to me because I thought that food guilt was normal, and trust me, after I did some research, I found out that it is typically more common in women (in fact, over 75% of women experience food guilt) and it's also common in men.

So why do most of us have this relationship with food?  Here are some thoughts - and if you have more to add, I'd love to hear yours as well.  Feel free to leave a comment on my website under the show notes.

I don't know where this guilt spiral started, but I paid attention to how we simply talk about food or how it is talked about in the media. How many times have you heard things like "sinless chocolate cake," a "guilty pleasure", or "guilt-free comfort food."  Or have heard someone say "I'm going to be bad and have a cupcake."  This type of talk contributes to the problem of assigning a good or bad feeling for our food.  I've struggled with disordered thoughts around food and negative behaviors, especially when I was younger so I think about this stuff a lot.

Step 1. Stop labeling food as good or bad, or using the world guilty with food.  Pay attention to the words you use.

The next reason we feel guilty (at least from my own experience) is we set rules for how we eat and if we break a rule, then we feel bad.  We feel bad because we have broken a commitment to ourself. It's not the food itself, it's the broken commitment and what you think that commitment says about you as a person.  Try to decode why you feel guilty and I bet this will come up.  I don't have an answer about food rules. I think we need to have a general belief system around how we want to eat to thrive. Personally, the guilt comes when I either have rules that are too strict.  It also comes when I break the rule and have a lot of negative self-talk around that.  Can you create more moderate rules around food that give you some wiggle room? I noticed that when I did that, I actually enjoyed the wine I was drinking and didn't wake up with guilt.  Or I truly enjoyed a couple of cookies without remorse.  People that have guilty thoughts or unhealthy feelings toward food probably also have some issues with perfectionism, fear of fatness, or control.  I also need to take a sec to say I am do not have PhD in Psychology, nor can I diagnose true dis

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