Grow the Good

What if you found out that Heart Disease, type 2 Diabetes, most cancers, high blood pressure, and even Parkinson's Disease was preventable and even reversible by changing what you ate?  I found out about 4 years ago and changed my diet.

Getting control back over what you thought was simply your genetics is a very powerful feeling.  The answer is eating a plant-based diet. I'm really excited about today's guest, Rip Esselstyn.  He is the author of 3 books and creator of Engine2Diet. Engine2 is an impressive resource and community that gives you everything you could possibly need if you're considering trying a plant-based diet including meal planning.

Rip's story is pretty cool.  He is a former world-class Professional Triathlete turned firefighter turned health activist.  Engine 2 was the name of the fire station he worked at in Texas and one of his firefighter brothers was a heart attack waiting to happen.  After 28 days of eating a plant-based diet, everyone at the fire station was healthier and his firefighter brother greatly reduced his cholesterol and risk of dying of a heart attack.  Rip's father, Caldwell Esselstyn is one of the most influential figures in the plant-based movement.  Dr. Esselstyn is a cardiovascular surgeon who started using diet to heal his patients over invasive surgeries.  You can check it out in ForksOverKnives or in his book, Prevent and Reverse Heart Disease.  Dr. Esselstyn's work really influenced me to change my diet! Rip got to see his father healing and helping his patients reverse their heart disease with diet, and the impact it had on Rip's life is profound.

"You are in much more control than you think, and it all starts with what's at the end of your fork.  And we now know that by starting to consume a whole food, plant-based diet you can put all the odds in your favor that you don't have to come down with heart disease or diabetes or a major cancer.  It's not in your genetic destiny; you can bypass any genetic destiny that you have with these things truly by embracing this lifestyle."

-Rip Esselstyn

I loved talking with Rip in this podcast.  He was extremely gracious, easy to talk to, and his energy was contagious.  He says emphatically, "Real Mean Eat Plants!"

We talked about

• the story behind Engine2Diet
• Blue Steel (you'll have to listen to see what I mean!)
• the environmental impacts of eating a plant-based diet
• the difference between veganism and whole foods, plant based
• how much oil, fat, protein you need to thrive on a plant-based diet
• How do you manage your protein as an athlete on a plant-based diet?
• weight loss
• solutions to challe

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

How would you show up in your daily life if you felt like all of your needs were met and you treated yourself with compassion? In this day and age with our electronic devices constantly demanding immediate attention, overcommitted schedules for both ourselves and our families, managing our work and trying to take time out of each day to take care of our health and well-being, it can be hard to navigate each day with any sense of ease or balance.

Dana Skoglund has been there. As a busy mother of two young boys and emerging from the buzzing metropolis of New York City, Dana felt overwhelmed and frustrated as she tried to build her practice as a yoga instructor and manage her family. When she moved to Kelowna, BC, she began to re-evaluate her habits and realized the importance of self-care, having a routine, and setting boundaries.

Currently, she is teaching yoga but also leads multiple lifestyle/yoga coaching courses on better sleep habits, the keystone habits to create healthy daily routines, ditching cycles of overwhelm and burnout, Ayurveda, and fostering a deeper sense of purpose.

In this conversation with Dana, we discuss how to step off the hamster wheel and take control of your life and what it looks like to have a routine focused around self-care. We often feel overly busy and overwhelmed, and I definitely fall back into that category regularly.

“We are doing busy work and that busy work sometimes helps us feel like we are accomplishing something because we can check something off our list, but is it moving us in the direction we want? And often it isn’t and we feel like we aren’t actually enjoying our life at all. We are busy but we’re not present for every moment and are not able to actually do what we want to do and what’s most important.”

We talk about knowing your core values so that you can create a buffer and set boundaries so your actions are aligned with what is most important to you. Another great part of this conversation is time management and how to block of time during your day.

This conversation helped bring me back to what is important to me and reminded me of how to create better work-life balance. I loved this exchange with Dana Skoglund and I hope you do too!

[video width="1024" height="1536" mp4="http://www.sonyalooney.com/wp-content/uploads/Danaver3.mp4"][/video]

SHOW NOTES

Connect with Dana

Dana’s 21 Days to Epic Sleep Course

Dana’s Free Morning Webinar 

Books Mentioned

Peak Performance by Brad Stulberg and Steve Magness

12 Week Year by Brian P. Moran

The Success Principles by Jack Canfield

The Life Changing Magic of Tidying Up Marie Kondo

Spark Joy by Marie Kondo

Essentialism by Greg McKeowan

Meditation Apps Mentioned:

• Headspace App
• Insight Timer

My Next Race:

La Leyenda D

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

How would you show up in your daily life if you felt like all of your needs were met and you treated yourself with compassion? In this day and age with our electronic devices constantly demanding immediate attention, overcommitted schedules for both ourselves and our families, managing our work and trying to take time out of each day to take care of our health and well-being, it can be hard to navigate each day with any sense of ease or balance.

Dana Skoglund has been there. As a busy mother of two young boys and emerging from the buzzing metropolis of New York City, Dana felt overwhelmed and frustrated as she tried to build her practice as a yoga instructor and manage her family. When she moved to Kelowna, BC, she began to re-evaluate her habits and realized the importance of self-care, having a routine, and setting boundaries.

Currently, she is teaching yoga but also leads multiple lifestyle/yoga coaching courses on better sleep habits, the keystone habits to create healthy daily routines, ditching cycles of overwhelm and burnout, Ayurveda, and fostering a deeper sense of purpose.

In this conversation with Dana, we discuss how to step off the hamster wheel and take control of your life and what it looks like to have a routine focused around self-care. We often feel overly busy and overwhelmed, and I definitely fall back into that category regularly.

“We are doing busy work and that busy work sometimes helps us feel like we are accomplishing something because we can check something off our list, but is it moving us in the direction we want? And often it isn’t and we feel like we aren’t actually enjoying our life at all. We are busy but we’re not present for every moment and are not able to actually do what we want to do and what’s most important.”

We talk about knowing your core values so that you can create a buffer and set boundaries so your actions are aligned with what is most important to you. Another great part of this conversation is time management and how to block of time during your day.

This conversation helped bring me back to what is important to me and reminded me of how to create better work-life balance. I loved this exchange with Dana Skoglund and I hope you do too!

[video width="1024" height="1536" mp4="http://www.sonyalooney.com/wp-content/uploads/Danaver3.mp4"][/video]

SHOW NOTES

Connect with Dana

Dana’s 21 Days to Epic Sleep Course

Dana’s Free Morning Webinar 

Books Mentioned

Peak Performance by Brad Stulberg and Steve Magness

12 Week Year by Brian P. Moran

The Success Principles by Jack Canfield

The Life Changing Magic of Tidying Up Marie Kondo

Spark Joy by Marie Kondo

Essentialism by Greg McKeowan

Meditation Apps Mentioned:

• Headspace App
• Insight Timer

My Next Race:

La Leyenda Del Dorado 7 Day Race in Colombia : July 30-Aug 6

Click HERE

Rob Krar is a special breed of human being.  It's not only because he was crowned Ultra-Runner of the year in both 2013 and 2014, has won the Western States multiple times, or excels in Ski Mountaineering around the world during his off-season.  Rob's inspiring energy and sense of calm is easily conveyed behind his beard and crystal blue eyes.  It's that energy that propelled him to setting the World Record of the Fastest Known Time (FKT) of the Grand Canyon Rim-to-Rim-to-Rim and that drives him to take on challenges at the hardest running races across the globe.

Rob was a successful triathlete as a junior, representing Canada twice at the World Championships.  He was working as a night Pharmacist for years before transitioning to full-time professional ultra-running.

This transparent conversation with Rob delves into the darkness of depression and how running and the support of his beloved wife, Christina have helped him tackle his demons.  Rob goes into detail about his mindset around running 100 miles at a time, his thoughts and personal approach to failure, and how to view pain and dark places.

In this conversation:

• his mountain bike race at Leadville 100
• how to evolve from injury
• ski mountaineering: what it is and his races in Europe
• how to train your body and mind for a  100 mile running race
• Western States
• facade of social media in sport
• how Rob became a full time professional runner
• Rob's running camps in Flagstaff, AZ

Connect with Rob:

Rob's website

Rob's Instagram

Twitter

Facebook

What the short film in which he collaborated:  Depressions

---------------------------------------------------

Help support the show! 

Subscribe to the show on Itunes and please leave a review! :)

Go Big Hand-Up Gloves! Buy Here

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

Rob Krar is a special breed of human being.  It's not only because he was crowned Ultra-Runner of the year in both 2013 and 2014, has won the Western States multiple times, or excels in Ski Mountaineering around the world during his off-season.  Rob's inspiring energy and sense of calm is easily conveyed behind his beard and crystal blue eyes.  It's that energy that propelled him to setting the World Record of the Fastest Known Time (FKT) of the Grand Canyon Rim-to-Rim-to-Rim and that drives him to take on challenges at the hardest running races across the globe.

Rob was a successful triathlete as a junior, representing Canada twice at the World Championships.  He was working as a night Pharmacist for years before transitioning to full-time professional ultra-running.

This transparent conversation with Rob delves into the darkness of depression and how running and the support of his beloved wife, Christina have helped him tackle his demons.  Rob goes into detail about his mindset around running 100 miles at a time, his thoughts and personal approach to failure, and how to view pain and dark places.

In this conversation:

• his mountain bike race at Leadville 100
• how to evolve from injury
• ski mountaineering: what it is and his races in Europe
• how to train your body and mind for a  100 mile running race
• Western States
• facade of social media in sport
• how Rob became a full time professional runner
• Rob's running camps in Flagstaff, AZ

Connect with Rob:

Rob's website

Rob's Instagram

Twitter

Facebook

What the short film in which he collaborated:  Depressions

---------------------------------------------------

Help support the show! 

Subscribe to the show on Itunes and please leave a review! :)

Go Big Hand-Up Gloves! Buy Here

How do you define success and where does personal motivation come from?

Jessica Lahey is a law school graduate, writer, educator, speaker, and researcher. Her book, The Gift of Failure:How the Best Parents Learn to Let Go So Their Children Can Succeed (Harper Books) is about how to motivate kids, the different types of motivation, how to avoid overparenting, and how to give your kids the right amount of autonomy.

Her work has been influenced by the work of Carol Dweck and Dr. Dweck’s book, Mindset. This book is also one of my favorites as well. It’s about growth versus fixed mindset and that the amount of intelligence or talent we have in our lives is actually not fixed.

There are two types of motivation; extrinsic motivation (getting rewarded for achieving a goal like paying kids for grades or even a medal for getting on the podium) and intrinsic motivation. Intrinsic motivation is doing a task for the love and the personal satisfaction of hard work and best effort.

Jessica says “A-F grades are a disaster because it gives parents and teachers no information.” She elaborates on the best way to approach grades with children to raise intrinsically motivated kids; motivated to learn for the sake of learning.

She believes in teaching people to feel competent and confident so that they feel like that can approach harder tasks. The language around how we talk about achievements is an important way to change the mindset about learning and awards.

This episode is not only for parents, but for everyone. I personally do not have children at I found both her book and this conversation to be helpful in my daily life!

Jessica is a wealth of knowledge.  Make sure you check out her website, articles, and don't hesitate to get in touch with her!  She also cohosts a podcast, #AMWriting.

 Books:

Ungifted by Scott Berry Kaufman

Jessica’s articles

College That Change Lives

Mindset by Carol Dweck

------------------------------------------------------------

Support the show on Patreon

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

How do you define success and where does personal motivation come from?

Jessica Lahey is a law school graduate, writer, educator, speaker, and researcher. Her book, The Gift of Failure:How the Best Parents Learn to Let Go So Their Children Can Succeed (Harper Books) is about how to motivate kids, the different types of motivation, how to avoid overparenting, and how to give your kids the right amount of autonomy.

Her work has been influenced by the work of Carol Dweck and Dr. Dweck’s book, Mindset. This book is also one of my favorites as well. It’s about growth versus fixed mindset and that the amount of intelligence or talent we have in our lives is actually not fixed.

There are two types of motivation; extrinsic motivation (getting rewarded for achieving a goal like paying kids for grades or even a medal for getting on the podium) and intrinsic motivation. Intrinsic motivation is doing a task for the love and the personal satisfaction of hard work and best effort.

Jessica says “A-F grades are a disaster because it gives parents and teachers no information.” She elaborates on the best way to approach grades with children to raise intrinsically motivated kids; motivated to learn for the sake of learning.

She believes in teaching people to feel competent and confident so that they feel like that can approach harder tasks. The language around how we talk about achievements is an important way to change the mindset about learning and awards.

This episode is not only for parents, but for everyone. I personally do not have children at I found both her book and this conversation to be helpful in my daily life!

Jessica is a wealth of knowledge.  Make sure you check out her website, articles, and don't hesitate to get in touch with her!  She also cohosts a podcast, #AMWriting.

 Books:

Ungifted by Scott Berry Kaufman

Jessica’s articles

College That Change Lives

Mindset by Carol Dweck

------------------------------------------------------------

Support the show on Patreon

How would your approach to challenges change if you focused on giving your best effort for that moment instead of focusing what you wish the end result could be?

 2016 Mountain Bike Olympic Bronze Medalist, Catharine Pendrel knows. Her plan going into the Rio Olympics was to work hard, but to show up with a mindset to ride a race she could be proud of, regardless of what the final result would be. With a crash in the first minute of her Olympic medal pursuit, she had a choice and it was to come from behind and courageously earn every second to the podium. And she took the Bronze by only 2 seconds.

No stranger, to the Olympics, Catharine competed in both Beijing (2008) and London (2012). She also is two time World XC Champion, and 3x World Cup Series Winner.

Catharine Pendrel is a model of what it means to have discipline, race consistently, constantly push the growth curve, and to keep perspective in life.   Her calm and kind demeanor almost makes it hard to imagine that she would be so lethal on a mountain bike.

 Catharine believes that surrounding yourself with a supportive group of people, a positive mental attitude, and honest hard work.

 Her perspective and mindset shines through on all accounts. She is the definition of class, always giving credit to her fellow competitors and never making excuses when unexpected setbacks pop up in a race.

 She also talks about how to get your confidence back after a crash. She suffered a broken collarbone in both 2013 and 2014, and yet still won the World Championship in 2014.

 Catharine has been a long-time team rider for the Clif Pro Team (formerly Luna). She tells us about what it’s like to be part of the strongest and longest standing women’s team in the mountain bike world.

Follow Catharine on social media:

Her website  Instagram   Facebook    Twitter

She is also a public speaker, runs a kids racing series in her hometown, and is President of the Kamloops Bike Rider Association.

 --------------------------------------------------------

Support the show!

https://www.patreon.com/thesonyalooneyshow

Newsletter Subscription

My next big race mentioned in the outro:

https://www.la-leyenda.com/

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

How would your approach to challenges change if you focused on giving your best effort for that moment instead of focusing what you wish the end result could be?

 2016 Mountain Bike Olympic Bronze Medalist, Catharine Pendrel knows. Her plan going into the Rio Olympics was to work hard, but to show up with a mindset to ride a race she could be proud of, regardless of what the final result would be. With a crash in the first minute of her Olympic medal pursuit, she had a choice and it was to come from behind and courageously earn every second to the podium. And she took the Bronze by only 2 seconds.

No stranger, to the Olympics, Catharine competed in both Beijing (2008) and London (2012). She also is two time World XC Champion, and 3x World Cup Series Winner.

Catharine Pendrel is a model of what it means to have discipline, race consistently, constantly push the growth curve, and to keep perspective in life.   Her calm and kind demeanor almost makes it hard to imagine that she would be so lethal on a mountain bike.

 Catharine believes that surrounding yourself with a supportive group of people, a positive mental attitude, and honest hard work.

 Her perspective and mindset shines through on all accounts. She is the definition of class, always giving credit to her fellow competitors and never making excuses when unexpected setbacks pop up in a race.

 She also talks about how to get your confidence back after a crash. She suffered a broken collarbone in both 2013 and 2014, and yet still won the World Championship in 2014.

 Catharine has been a long-time team rider for the Clif Pro Team (formerly Luna). She tells us about what it’s like to be part of the strongest and longest standing women’s team in the mountain bike world.

Follow Catharine on social media:

Her website  Instagram   Facebook    Twitter

She is also a public speaker, runs a kids racing series in her hometown, and is President of the Kamloops Bike Rider Association.

 --------------------------------------------------------

Support the show!

https://www.patreon.com/thesonyalooneyshow

Newsletter Subscription

My next big race mentioned in the outro:

https://www.la-leyenda.com/