Grow the Good

Just how high are your standards when you're striving for your goals? Are you striving for excellence or are you striving for perfection? 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 on perfectionism 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 sometimes lead to failure and setbacks.  

We 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

• Learn more about Thomas Curran
• Read The Perfection Trap by Thomas Curran
• Sign up for my weekly newsletter!
• Want more? Listen to this episode about the  paradox of expectation and comparison

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

Legendary climber Beth Rodden has accomplished so much in her incredible career - and is now also bravely shared her personal journey of growth. I sat down with Beth to hear about her experiences navigating professional climbing as a woman, the highs and challenges of achieving big goals, and how becoming a mother completely shifted her perspective.

Beth is one of the best female rock climbers of all time, the youngest woman to conquer 5.14a, and a globally recognized ambassador for the outdoor community. She's also a mother, and an author. Her new memoir, ‘A Light Through the Cracks: A Climber’s Story,’ vulnerably recounts her harrowing experience with trauma and kidnapping and her healing process.

For any athletes, parents or anyone pursuing self-discovery, I hope you'll be inspired by Beth's wisdom on finding balance, speaking your truth, and embracing vulnerability. It was so powerful to chat with Beth - I know you'll enjoy this episode as much as I enjoyed recording it.

Here are a few key takeaways:

- Navigating professional climbing as a woman and the evolution of the industry towards greater inclusivity and respect.
- The importance of owning one's story, finding one's voice, and speaking out against injustice, even when it's scary
- The challenges of achieving big goals and deriving a sense of self-worth solely from accomplishments
- How parenthood can shift one's priorities, sense of purpose, and relationships with others and one's body in a life-changing way.
- Healing from trauma and learning to embrace vulnerability and emotions through therapy, relationships, and personal reflection.

LINKS:

- Read Beth's new memoir "A Light Through The Cracks"
- Listen to other episodes about motherhood and athletics
- Hear from four women athletes of Tailwind Nutrition

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

Ilene Schaffer is a passionate advocate for the Master of Applied Positive Psychology (MAPP) program at the University of Pennsylvania. Ilene joined me to explore the transformative journey of pursuing MAPP, its impact on individuals and communities, and the practical applications of positive psychology in everyday life.

We uncover the power of positivity, resilience, and human connection. Tune in for an enlightening conversation that will inspire you to embark on your own path towards personal and professional fulfillment.

Here's what you'll learn:

1. Positive interventions like gratitude exercises, kindness acts, and savoring can increase well-being and positive emotions.

2. It's important to reflect on feeling pride in accomplishments and celebrate small wins.

3. Both giving and receiving gratitude should be other-focused rather than self-focused to have maximum impact.

4. The concept of "satisficing" vs "maximizing" can help with decision-making and reducing regret by focusing on good enough options.

5. Overcoming intimidation and asking questions can promote greater connection, learning, and reduce loneliness.

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

Did you know that belief in reliable social connections enhances our wellbeing, reduces stress, and boosts life satisfaction? That’s right, today we’re talking about a topic close to my heart: the power of perceived support. I'm thrilled to be joined by four incredible women athletes to explore how support fuels athletes' performance, motivation, and self-belief.

From rising star cyclist Ellen Campbell to the trailblazing trail runner Courtney Dauwalter, each guest shares their unique journey and insights into the role of perceived support in their athletic endeavors. Learn from Jenny Vierling, co-founder of Tailwind Nutrition, and Maggie Guterl, athlete manager, about their experiences and strategies for overcoming challenges and inspiring others in the endurance sports community.

This conversation is filled with actionable insights and motivational stories that will leave you feeling empowered to tackle your own athletic goals with newfound vigor. I’m so grateful for the support of my new sponsor, Tailwind Nutrition, and the community support that comes along with it.

Here’s what you’ll learn:

• Perceived support enhances athlete performance and well-being.
• Strong social connections drive athlete success.
• Support from family, friends, and sponsors fuels athlete motivation.
• Athletes need balance outside of sports to prevent burnout.
• Believing in support boosts athletes' confidence and resilience.
   

LINKS:

• Learn more about Tailwind Nutrition
• Stories of challenge and support with ultra runner Amanda Basham
• My reflection about women supporting women
• Hear from cyclist Jenny Smith about championing change in sport

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

Contemplating our limited time on Earth can motivate us to pursue vitality, meaning, and courage in our everyday lives. In this episode, executive coach Jodi Wellman shares insights on practical strategies for overcoming fears, finding purpose, and injecting more joy and adventure into our routines.

Jodi is an executive coach, author, and the founder of Four Thousand Mondays. She is also a graduate of the Masters of Applied Positive Psychology at the University of Pennsylvania.  Her latest book explores how embracing our mortality can inspire us to live more intentionally and authentically.

This enlightening conversation will help us harness the transformative power of embracing mortality. Don't miss out on valuable insights that can help you unlock a more fulfilling and purposeful life.

Here are a few takeaways:
- How thinking about death can motivate living intentionally without regrets by focusing on a limited time horizon
- How pursuing both vitality and meaning through experiences and purpose can lead to a more fulfilling life
- Learn about incorporating novelty
- Having courage to take risks and "play to win"
- Finding balance between personal growth, self-care, and maintaining well-being

LINKS:
- Read Jodi's book You Only Die Once: How to Make It to the End with No Regrets to learn more about her approach
- Read my reflections on Life's Peaks and Valleys
- Learn more about Jodi's work

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

Play is more powerful than you may think. I had the pleasure of sitting down with the incredible Dr. Elaine O'Brien to explore the wonderful world of play in our adult lives. Elaine shared the countless ways that play can enhance our well-being, boost our performance, and fuel our personal growth.

We talked about breaking through barriers that keep us from embracing play, like judgment and busyness, and shared practical tips for infusing more playfulness into our daily routines. Plus, Elaine shared fascinating insights from her research on using movement and dance to promote well-being in older adults.

So, if you're ready to rediscover the joy of play and unlock a happier, healthier life, then you won't want to miss this conversation. You'll walk away with actionable steps to make a difference in your life. You deserve it!

Here are a few key takeaways:
- Play is important for well-being, resilience, and performance
- Having a playful mindset can help balance serious goals and prevent burnout
- Character strengths like humor can help facilitate playfulness
- How to pursue interests across different domains through play
- The importance of social support from friends and role models

LINKS:
- Learn more about Elaine's research and work
- Movement and well-being with Dr. John Ratey
- Try a moving meditation on your next ride
- Read The Power of Play

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

When Daniel Troia set off on a cross country bike tour across the United States, he had packed light. In fact, he traversed 7,000 miles with no money, and no food. He joined Sonya Looney to share stories of long-distance bike touring, the transformative power of human connection, and the profound lessons he's learned along the way.

Daniel details his decision to bike unsupported across the United States with no provisions, relying entirely on the kindness of strangers. He chronicled his experience in his latest film, "We Are All In This Together," which is now streaming.

Creating a documentary film about his journey helped him process the experience and find deeper meaning. Through Daniel's lens, listeners gain insights into the power of curiosity, resilience, and empathy. Prepare to be inspired to embrace life's challenges with courage and compassion.

Here are a few key takeaways:

- Long-distance bike touring can foster personal growth through new experiences that build resilience, curiosity, and a willingness to embrace discomfort.
- Acts of kindness from strangers, even small gestures, can profoundly impact those in need and make a positive difference in challenging times.
- Documenting and creatively processing difficult life experiences through storytelling can aid in finding meaning and acceptance.
-  Living with uncertainty and vulnerability can cultivate empathy, compassion, and appreciation for community.
- Having even just one person who believes in you can provide motivation to persevere in the face of doubts and adversity.

LINKS:
- Daniel's film We Are All In This Together
- Follow Daniel to watch his stories
- Living with Gratitude with Adventurer Ryan van Duzer
- Listen to stories about bikepacking with Jerry Kopak

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

Perfectionism, self-criticism, self-hatred. As an athlete, academic, or even a parent, finding the path to self-compassion can be easily interrupted. Psychologist James Kirby helps break down the nuances of these feelings and their profound impacts on mental health and well-being. 

Sonya and James talk about different types of self-criticism, the importance of self-compassion in goal-setting and relationships, and practical strategies for fostering self-compassion in daily life. Plus, learn how your relationships are affected. 

Here are a few key takeaways:
- There are two types of self-criticism - inadequate and hostile
- Self-compassion can help sustain goals by aiding recovery from setbacks
- Compassion is an active process of understanding and alleviating suffering
- Shame strongly impacts relationships
- Recognizing and appreciating unseen acts of compassion from partners can foster gratitude and positivity in relationships

LINKS:
- Learn more about James and his work
- Nurturing self compassion with Dr. Diana Hill
- How self-compassion is NOT letting yourself off the hook
- Navigating perfectionism with Thom Curran

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

How can moving our bodies and connecting with others optimize brain health across our lifespan? I sat down with Dr. John Ratey and Travis Macy to discuss how our modern lifestyles may be affecting our innate human tendencies.

From the transformative power of movement on brain health and ADHD to the importance of embracing neurodiversity and individual strengths, this episode is packed with eye-opening revelations and practical strategies for optimizing our health and happiness.

Dr. Ratey shares insights on the science behind BDNF, the profound effects of social bonds on mood, and more. Our conversation challenges assumptions surrounding addiction and provided actionable strategies for optimizing brain health through movement.

Here are a few key takeaways:

- The science behind why exercise and social interaction are vital for brain health, cognitive function, and well-being
- Why spending time in nature has profound positive impacts on our hormones, physiology, and mental state
- How implementing exercise programs in schools and workplaces can significantly improve learning
- The power of embracing neurodiversity and finding activities that utilize our unique strengths

LINKS:

• Learn more about Dr. John Ratey
• Listen to the Travis Macy Show
• Check out an episode about longevity with coach Joe Friel
• Exercise during and after pregnancy with Dr. Catherine Cram

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

Why is food so complicated for us? As a professional mountain biker, a national board-certified health and wellness coach, and my certification in plant-based nutritional studies, I know firsthand the importance of fueling our bodies with the right foods.

But as Dr. Jud Brewer shares, our relationship with food goes beyond mere sustenance—it's deeply intertwined with our emotions, habits, and mindset. Get ready to gain valuable insights and actionable strategies for mastering your mind and revolutionizing your approach to eating.

KEY TAKEAWAYS

- Neuroscience of Habits: Our brains are wired through reinforcement learning to form food habits and associate food with reward and danger for survival purposes.
- True Hunger: Modern convenience and constant food exposure can lead to emotional eating in the absence of true hunger.
- Hunger vs Cravings: Mindfulness techniques like noting can help differentiate physical hunger from cravings.
- Health Food Relationships: Embracing concepts like uncertainty, kindness and curiosity.
- Power of Plant-Based: Adopting a mostly whole foods, plant-based diet may enhance mood, gut health and overall well-being.

LINKS

- Listen to my first episode with Dr. Jud on overcoming bad habits
- Why you can't think your way to change with Dr. Jud
- Hear my reflection about overcoming food guilt

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