Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Cathy Winter, President | Executive Leadership Advisor - Premier Performance Advising | Premier Sport Psychology

Confidence is something that lives on a spectrum, and we can all find ourselves at different points on that spectrum on any given day. Sometimes we can be overconfident, and at other times we can be woefully underconfident. So, how do we get this right? How to we learn to become “appropriately confident”, and how would that impact our lives.

To help us answer those questions, our expert guest today is Cathy Winter and the three big questions we are going to answer for you are:

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:

Discussion Questions for this Episode:

1) How do you personally define confidence? What does that look like in everyday life?  

2) On a scale of 1-10, how confident do you consider yourself? What do you think others would rate you? Why are those ratings similar or different?

3) Based on your last response, do you tend to be over- or under- confident? For most people, this varies by situation. What types of situations make you feel over-confident? What types make you feel under-confident? What types make you feel appropriately confident?  

4) What are some of the down sides of feeling under-confident? What are some of the downsides of feeling over-confident?

5) How has your confidence in big institutions (government, education system, law enforcement, insurance companies, your organization, etc.) changed over the years? How do you think that has impacted your confidence in yourself?

6) Do you feel that our society is becoming more or less sensitive in recent years? Why, and how does that impact confidence of individuals?  

7) How confident are you that you can get your confidence dialed in so that you are “appropriately confident”? If you can do it, what benefits do you think it will provide?

8) Go through the list of “internal facing” factors that we can work on to improve our confidence (discussed in section three of the session). Which of those most resonated with you as something you can easily accomplish?  

9) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your confidence.

10) After others list the "one new thing" or "action step" they are going to do, tell them why you think they can be successful in accomplishing that thing. What positive qualities about them makes you believe that they will be successful at this?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize

Email: [email protected]

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Lisa R. Hardesty, Ph.D., ABPP, PCC, Board Certified Clinical Health Psychologist | Certified Executive Coach at PCC Level | Mayo Clinic

In our hyperpaced and active world, we are constantly bombarded by external noise, signals, and messaging. Unfortunately, these external stimuli often distract us from listening to our own internal cues. In fact, many of us intentionally try to block out how we feel physically and try to keep pushing through. Well, what if some of these signals form our bodies we are blocking out are actually important for improving our performance? How can we use them for good?

To help us with this, our expert guest today is Dr. Lisa Hardesty.

The three big questions we are going to answer for you are:

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:

Discussion Questions for this Episode: 

1) How do you personally define “somatic intelligence” after reviewing this topic?

2) Discuss the difference between your cognitive intelligence, emotional intelligence, and somatic (physical) intelligence. How are they different, and how are they related to one another?

3) What has been your approach to somatic intelligence in the past? Do you tend to ignore these signals from your body, or do you tend to perseverate on them excessively? Does it depend on the situation? Why do you think you approach it this way? What is helpful or unhelpful about your approach?   

4) What are some of the clear downsides of having a low somatic intelligence (either not being aware of your physical state, or focusing on it excessively in unhelpful ways)?

5) If you were able to do a better job of listening to your body’s intelligence, what benefits do you think you would experience?

6) What are some common barriers or misconceptions you think people might have that prevent them from using their somatic intelligence to improve their performance?

7) Do a quick (2 minute) somatic check-in that was outlined in section three of the session. What did you notice that you hadn’t noticed previously? Now, name that, and think about why you feel that way. How does naming and understanding that physical sensation impact how you view it?  

8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your somatic intelligence.

9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize

Email: [email protected]

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Timothy I. Morgenthaler, MD, Sleep Medicine Specialist | Mayo Clinic Center for Sleep Medicine – Rochester, MN

The benefits of high-quality sleep are nearly limitless as it improves our mood, brains, performance, increases our joy, reduces sickness, and increases longevity. Getting high quality sleep is one of the biggest levers we can pull in order to become our best selves. But many of us are self-sabotaging our sleep without realizing it! There are many small habits and things we get wrong with our sleep environment that can have large detrimental effects on our sleep over time. We must fix this!

To help us with that, our expert guest today is Dr. Tim Morgenthaler, and the three big questions we are going to answer for you are:

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:

Discussion Questions for this Episode: 

1) Discuss your overall sleep status with your group.

- How much sleep do you get each night?

- When do you go to bed and when do you get up?

- Is it generally high-quality sleep?

- Do you feel well rested in the AM when you wake up?

- Do you need an alarm clock to wake up?

- How does that vary on your days off when/if you sleep in?

-How much sleep would you want to be your best self (not just, “I can get by on x hours of sleep.”)? 

2) How big of an impact does your sleep (or lack of) have on you on a daily basis?  

3) Take an inventory of your current sleep environment. Think about the lighting, temperature, and sound. Report back to the group to discuss what your current set up looks like (good and bad).

4) Now, discuss the other elements of your sleep environment such as bed partner, pets, kids, bedding, etc. How big of an impact do these things have on you? Have your group give you potential strategies for improving these things.

5) Discuss your current caffeine usage with your group. How much do you drink, when do you drink it, and when is the last time you consume caffeine during the day? What changes need to be made here?

6) What do the two hours before going to bed look like for you? Do you have a “wind down” routine that you use prior to bed? Have the group analyze your routine to help you spot simple changes you could make to improve it.   

7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your sleep environment. For this, focus on the “quick wins” discussed in section three of this episode.

8) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize

Email: [email protected]

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Melanie J. Chandler, PhD, ABPP, Board Certified Clinical Neuropsychologist | Mayo Clinic – Florida

We all want to age well. This is true for our physical bodies, our mental sharpness, AND our social relationships. The social aspect of our lives is one that is often neglected, but this is a huge mistake. One of the greatest drivers of joy in our lives is having genuine and meaningful relationships with people we care about. So why is this often a challenge for us, and why does it get harder as we age? This is a question that we shouldn’t wait to answer until we are past our prime.

Our expert guest today is Dr. Melanie Chandler, and the three big questions are going to answer are:

1. What does “aging well socially” look like, and why is it important?

2. Why do so many of us struggle with our relationships and sense of purpose as we move through life

3. What practical steps can we take now to ensure we remain connected as we age?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:

Discussion Questions for this Episode: 

1) After reviewing this episode, how do you define “aging well socially?”

 2) Discuss the concept of “social reserve” that was brought up in this session. Had you heard that before? What do you think about it? Is it fair to think about it similarly to financial, physical, or cognitive reserve?

3) What is your ideal make up of social connectedness? For some, this is having a large group of friends. For others, it may be a smaller group of very close friends. What does the ideal set up look like to you? How big do you want your circle to be, and what do you want these relationships to look like?  What interests or shared experiences can they be based on? 

4) Where have you struggled getting connected in the past? What are some of the barriers that have held you back from making new connections and joining new groups (try to think beyond just “lack of time)?

5) In this episode, we discussed how being socially isolated or lonely can have significant changes on joy, well-being, sense of purpose, physical health, and even mortality. Did that surprise you? Why or why not?

6) Think of an older person that you feel may benefit from improved social connectedness. What barriers do you think are holding this individual back? Are they mostly physiologic changes (decreased mobility, hearing, health, memory, etc.) or behaviors/attitudes (embarrassment, lack of awareness, lack of desire, etc.).   

7) After everyone talks though question 6, what are some strategies that you could use to help these individuals if they were open to it?

8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your social connectedness? What steps can you take NOW (regardless of your age) to help minimize your risk of feeling isolated later in life?

9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize

Email: [email protected]

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: John Poe, Chair, Education Administration - Education Shield | Mayo Clinic

Our world is fueled by FEEDBACK. Most people crave more, and it’s essential to helping others improve and achieve success. Despite this, most of us struggle to provide honest, meaningful, and actionable feedback to others. Accordingly, we are leaving a lot on the table by not getting the most out of one another. To help us improve at this, our expert guest is John Poe.

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Dona E. Locke, Ph.D., Neuropsychologist | Mayo Clinic – Arizona

How we think about ourselves and the world, is what shapes how we experience the world. Not only does it shape our experience, but our thinking is one of the main drivers that determines our success in every avenue of life. Much of our thinking can be helpful for propelling us forward towards our goals, but so much of our thinking is actually UNHELPFUL and prevents us from achieving our goals. To help us take charge of our thinking and use it for good, our expert today is Dr. Dona Locke.

The three big questions we are going to answer are:

1. What exactly are “thinking patterns”, and how do we distinguish between those that are helpful and unhelpful?

2. Why do we commonly default to unhelpful patterns of thinking?

3. What steps can we take to start using helpful thinking patterns and mental models to help us achieve our goals?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:

Discussion Questions for this Episode: 

1) How do you personally define “helpful” and “unhelpful” thinking patterns? How does this relate to your prior conception of “positive vs. negative” thoughts?

2) What are some of the key characteristics that separate “helpful thinking” from “unhelpful thinking?”

3) What is an area of your life where you tend to experience “unhelpful thinking patterns?” Why do you think this is the case, and what are some of the negative impacts that result?  

4) If you were able to shift your perspective from “positive vs. negative” thinking to “helpful vs. unhelpful” thinking, what benefits do you think you would experience?

5) Do you think recognizing your thinking as “helpful” vs. “unhelpful” will be easy or challenging? Go around your group and ask everyone if this will be easy or hard for them. Then, ask why?

6) Once you are able to recognize certain thoughts as “unhelpful”, what strategies will you use to move on and not perseverate on them (think about the strategies offered in section three of this episode).

7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your thinking as a result of this episode?

8) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize

Email: [email protected]

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Carly Anderson, Ph.D., LP, CMPC, Owner/Founder | Sport Psychologist - Premier Sport Psychology

Are you someone who tends to think improvement is too difficult, not achievable, or often out of your control? Do you tend to fear mistakes before you make them, and then loathe them afterwards? Those may be signs of a fixed mindset, and that can really be stunting your progress, confidence, and overall joy. We need to change that.

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Eric Cressey, MA, CSCS, President, Cressey Sports Performance - Palm Beach Gardens, FL and Hudson, MA

Director, Player Health and Performance - New York Yankees

Improving strength and gaining an appropriate muscle mass is critical for our overall health and function. And our strength and muscle mass are two of the greatest predictors of longevity. For those reasons, everyone is wondering, how do I get stronger and gain muscle in the most efficient and practical way?  Whether you are brand new to strength training or are a muscle-bound weightlifting maniac, this episode is for you. We are going to cut through the hype and misinformation to give you practical tips and knowledge, so you can become your strongest self. Our session is titled: “How to Build Muscle & Get Stronger: What Everyone Needs to Know and Do.”

Our expert guest is Eric Cressey, co-founder of Cressey Sports Performance and host of the “Elite Baseball Podcast”, and he is going to help us answer the following big questions:

1. What is meant by strength training and why is it so important?

2. Why do so many of us struggle to work out regular and gain muscle?

3. What are the core practices that everyone should incorporate to build muscle and get stronger?

To help you turn this knowledge into action, consider starting/joining a pod-club…

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:

Step 1: Find 2-30 friends who want to get better

Step 2: Choose your episodes (can be focused on specific themes or random)

Step 3: Listen to/watch the episodes

Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own!

Step 5: Celebrate the fact that you are turning passive knowledge into action!

Discussion Questions for this Episode:

1) What is your “why” or reason for wanting to get stronger? If you have more than one, rank them in order of priority.

2) In the past, what have been the biggest hurdles that prevented you from achieving your strength goals? Separate these out by factors that are directly in your control vs. those that are not. 

3) We mention the 4 factors that contribute to strength are genetics, nutrition, sleep, and training program. How has your nutrition and sleep positively or negatively influenced your strength goals? 

4) After listening to this episode, did you discover any new reasons as to why you haven’t seen the strength gains you seek?

5) Do you currently have any sort of accountability in your training program (writing down your workouts, working with a coach, having a training partner)? If so, how has that helped? If not, how could you practically implement some accountability? 

6) Are you willing to consistently commit to a program that appropriately challenges you for 6 months? If so, what benefits do you expect to see (think about benefits along the way as well as the end result). If not, what would it take to improve your motivation to do so?

7) What is one change you are going to make this week to get the first win in your quest to improve your strength? Make this very clear and concrete. 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Chrissy Holm Haider, Ed.D., MSc, MS, LPCC, CMPC, Athletic Counselor, Certified Mental Performance Consultant | Premier Sport Psychology

We all need to improve our emotional intelligence, and one of the main pillars of that is learning to manage ourselves. We’ve said before that first step of Emotional Intelligence is “Understanding Ourselves.”  After that, the next step is “Managing Ourselves.” This concept of self-management is critical to improving our emotional intelligence and interacting with the world. Our expert here to help us with this today is Dr. Chrissy Holm Haider.

The three big questions we have for her are: 

1. What is “Self-Management” and how does it fit into “Emotional Intelligence?”

2. What makes self-management so challenging in our modern lives?

3. What are the actual steps I can take to finally master my ability to manage myself?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:

Discussion Questions for this Episode:

Chrissy Holm Haider defines self-management as the "action piece" that follows self-awareness, emphasizing using emotions to guide behavior rather than blocking them out. How often do you consciously use your emotions as signals to inform your actions, rather than trying to suppress or ignore them? 

The podcast distinguishes self-management from rigid discipline, highlighting flexibility and adaptability. Think about a time when a rigid approach to a goal backfired. With your pod club members, discuss alternate approaches- what are some more flexible, self-managed approaches that may have yielded a better outcome? 

Chrissy notes that 85% of our daily thoughts are negative and repetitive, rooted in survival. Have you observed this negativity bias impacting your daily life? Identify one small, intentional step you will take to prevent it from affecting your actions this week. 

The discussion links the modern struggle with self-management to a lack of genuine social connection, despite increased electronic connectivity. How do you prioritize and cultivate real-life, face-to-face interactions to support your emotional well-being and self-management? What is one additional way that you and your pod club teammates agree is a feasible approach for you to try as a group? 

Chrissy introduces the "awareness, acceptance, action" framework for self-management. When faced with strong emotions, which of these three steps do you find most challenging? Select one small practice to help you strengthen it. 

The "wheel of emotions" is suggested as a tool to expand emotional vocabulary beyond "happy, sad, mad." This week, commit to being more precise in naming your feelings to enhance your ability to manage them and to communicate your needs to those around you! 

The podcast emphasizes the mind-body connection in emotional regulation, suggesting practices like slow breathing and increasing your "stress threshold" through sleep, nutrition, and movement. Which of these physical strategies do you find most effective in managing your emotional state? 

The challenge encourages listeners to practice the "awareness, acceptance, action" framework by pausing and reflecting on their emotions during a daily routine. What specific routine (e.g., commute, brushing teeth) could you integrate this practice into this week? What do you hope to learn about your emotional landscape? 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Erica Martin, PhD, SPHR, Development Programs Director – Department of Development – Mayo Clinic

Conflict is a universal experience. Anywhere two people are present, conflict is likely to occur at some level. This conflict can be devastatingly harmful, but it can also foster growth and progress. Given how ubiquitous conflict is, it’s critical for us to learn how to identify it, work through it, and use it for good.  To help us get started in this process, our expert guest is Dr. Erica Martin.

The three big questions she is going to answer for us include: 

1. What is conflict and what is its impact?

2. Why do we find ourselves in conflict so often, and why is it hard for us?

3. What can we do to turn conflict into progress— at work and in our everyday relationships?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:

Discussion Questions for this Episode:

Dr. Martin defines conflict as a "misalignment of basic needs, values, or goals" between two or more parties. Think about a recent conflict you experienced. What was the underlying misalignment? 

As discussed in this episode, conflict at work often has higher stakes (job security), but we tend to "take the mask off" and be less guarded in personal relationships. How does this difference in psychological safety impact your approach to conflict in these two settings? 

Dr. Martin emphasizes that unresolved conflict can lead to decreased confidence, lower performance, and missed opportunities for growth. Think about a time when unresolved conflict had a negative impact on you or a team you were part of. Discuss with your pod club: what would you do differently now to try to resolve that conflict? 

The discussion suggests that conflict can be positive and productive, especially when seeking diverse thought or managing complex problems. Can you recall a situation where conflict, managed respectfully, led to a better outcome or strengthened a relationship? 

Dr. Martin explains that our human nature and past experiences (even childhood trauma) can contribute to an "unhealthy fear of conflict." Take a moment to reflect on your own personal history or worldview and how it influences your current reactions to conflict. What is one thing you hope to change? 

The three-step framework for managing conflict involves: 1) pre-conversation reflection, 2) curiosity during the conversation, and 3) post-conversation self-reflection. Which of these three steps do you currently practice most effectively? Which one will you practice improving this week? 

The podcast advises using "maximizers" (e.g., "this is going to be very uncomfortable") rather than "minimizers" (e.g., "this is just a quick chat") when setting expectations for difficult conversations. How might this shift in language impact the tone and outcome of a challenging discussion you anticipate? 

The challenge encourages listeners to reflect on a past conflict using the post-conversation self-reflection questions ("What went well? What didn't? What could I do differently?"). With a friend or trusted coworker, identify a past conflict and reflect aloud, using these questions to guide you. Ask your dialogue partner what they notice about your reflections and if they suggest any opportunities for further growth. 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize