Mayo Clinic On Human Optimization

By Mayo Clinic School of Continuous Professional DevelopmentHealth & Fitness Mental Health Education Self-Improvement

Mayo Clinic On Human Optimization episodes

March 04 E54 How to Set Your Personal Vision: Define What You Want to Accomplish in Life
Can you easily and clearly answer the following question...WHAT do you want to achieve with your life? The question is simple, but it’s challenging for most of us to answer in a clear, concise, and convincing way. While we may have a rough or general idea of what we want to accomplish as human beings, very few of us can clearly articulate that in a way that is at the forefront of our minds and drives our behaviors. Time for that to change, and our guest here to teach you how is Dr. Greg Couser, the creator and director of the Mayo Clinic “Optimizing Potential” course.

The three big questions Greg is going to answer for us are:
1. What exactly is “vision” and why do we need one?
2. Why do so many of us struggle to clearly articulate what we want to accomplish in life?
3. What practical steps should we take to set the ideal vision for ourselves?

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. The podcast defines a personal vision as a "big want" that fuels you, rooted in values and purpose. How might your core values inform what your "big want" for your life truly is?
2. Dr. Couser suggests that a good vision should be simple, clearly articulated, and concise (1-2 sentences). Why do you think it's so challenging for many people to distill their life's aspirations into such a brief statement?
3. The speakers emphasize that having a personal vision can bring joy, meaning, and motivation, and make life "easier" by providing direction. Can you recall a time when a clear sense of purpose or direction made a difficult situation in your life feel more manageable or even enjoyable?
4. The discussion highlights that many people struggle with vision setting due to perfectionism or fear of failure, especially in a "left-brain information society." How might you overcome these tendencies to allow yourself to explore and articulate your personal vision without judgment?
5. The "ideal retirement party" exercise is suggested as a way to brainstorm your vision. If you were at your ideal retirement party, what would you want friends, family, and colleagues to say about the legacy you've built and the person you've been?
6. The podcast encourages making your vision "not specific to your vocation" because jobs can change. How can you craft a personal vision that is universal enough to apply across different roles and stages of your life, rather than being tied to a specific career?
7. The idea of "Greg the automaton" is how Dr. Couser describes himself when living on autopilot. What are some of your own "autopilot" behaviors or reactions? This week, commit to asking "why" (as suggested in the podcast) to help you uncover deeper insights for your personal vision.
8. Once a vision is crafted, the advice is to "look at it often" and "visit it often." What practical strategies could you implement in your daily life to keep your personal vision at the forefront of your mind and guide your actions?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
50 min
February 25 E53 How to Make Friends and Genuine Social Connections as an Adult
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Katherine A. Meese, PhD, Researcher | Author | CEO - HuMargin Group – Nashville, TN

If you are someone over the age of 22, you’ve likely noticed that it’s harder to make friends than it was when you were younger. Some of this is due to societal changes, but much of it is because life starts to pull us in so many directions that it’s hard to pin down time to make true friends and genuine social connections. However, social connections are critical fuel to our joy and fulfillment, so we have to find a way to keep them going late into life. To show us how, our expert guest is award winning author and speaker, Katherine Meese.

The three big questions Katherine is going to answer for us in the episode are:
1. Why is friendship and social connection so important for us as adults?
2. Why is it so hard to form and maintain these friendships as adults?
3. What practical, repeatable behaviors help adults form, deepen, and sustain real friendships in modern life?

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. The podcast uses the analogy of a tree's root system (fibrous roots for acquaintances, taproot for deep friends) to describe social connections. How do you currently balance these two types of relationships in your life?
2. The discussion highlights how the importance of social connection changes across different life stages (childhood, young adulthood, middle age, and later life). How have your needs and expectations for friendship evolved as you've gotten older?
3. The podcast states that social isolation and loneliness can be as detrimental to physical health as smoking 15 cigarettes a day. What are your personal reflections on the physical and mental health impacts of your social connections (or lack thereof)?
4. The speakers discuss how modern factors like technology, career demands, and polarizing worldviews make adult friendships challenging. Which of these factors do you experience in your life?
5. The concept of "firing friends" is brought up, especially when beliefs diverge. How do you navigate friendships with people who hold different values or worldviews than your own, and when do you decide a friendship might not be worth continuing?
6. The podcast suggests a four-step plan for building friendships: 1) Assess where you are, 2) Become a regular somewhere, 3) Be responsible for your own fun, and 4) Be the friend you want to have. Which of these steps do you feel you already do well, and which could you focus on improving?
7. When discussing maintaining friendships, the advice includes understanding what the other person needs, making a routine, seeing people as having "layers like an onion," and showing grace. Which of these maintenance strategies do you find most challenging or most rewarding?
8. The call to action encourages listeners to recognize that building friendships is a choice and to assess their current social network. What is one concrete action you could take this week to either assess your friendships or intentionally invest in one?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
56 min
February 18E52 Daily Skin Care Routines We Should Be Doing for Life Long Skin Health
Your skin is the largest organ in your body, and it does a lot more than just make you look good! It is our primary defense against the outside world and regulates many of our body's internal functions. Given the major role it plays in our health and overall performance, it is important that we take care of our skin to keep it healthy for as long as possible.
Dr. Saryna Wyles is our expert guest here to answer these big questions for us:
What does our skin actually do for us and why is skin care so important?

How do we make sense of the most common skin care options out there and sort fact from fiction?

What are the regular skin care practices we should be doing to help us have healthy, vibrant skin life long?

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:
Dr. Wyles describes skin as our largest organ and a primary defense against the outside world. How does this perspective change your view of your skin's importance?

The skin's functions include acting as a barrier, aiding absorption, regulating temperature, producing Vitamin D, and providing sensation. Which of these functions do you find most surprising or impactful?

Dr. Wyles explains that skin aging involves a decline in function, leading to issues like dryness, itchiness, and reduced healing. How might understanding these functional declines influence your approach to skincare?

It's stated that only 25% of skin aging is genetically fixed, leaving 75% modifiable. What is one of the key modifiable factors that impact skin health that you can begin incorporating into your routine this week?

The podcast categorizes skincare approaches into Protection, Repair, Signaling, and Lifestyle. Which of these categories do you feel you currently excel in, and which needs the most attention?

The "bare bones minimum" skincare routine involves washing, sunscreen, and moisturizer in the morning, and washing, a retinoid, and moisturizer in the evening. How does this compare to your current routine?

Dr. Wyles emphasizes that consistency is key in skincare, comparing it to brushing your teeth. What strategies can help ensure consistency in a daily skincare routine?

The discussion highlights that skincare benefits extend beyond appearance to disease prevention and early signal detection for systemic health. How does this broader perspective on skin health influence your priorities?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
57 min
February 11 E51 Things You Should Stop Doing to Improve Your Mental Strength
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Amy Morin, LCSW, Psychotherapist / Mental Strength Coach / International Bestselling Author | Mentally Strong

One of the biggest limiters of our mental strength is our very common (usually unintentional) struggle with self-sabotaging behaviors. Since we all feel too busy to do more, maybe the answer is to actually do less? For some behaviors, that is absolutely the case. To help us better understand how we can do less, and be better for it, our expert guest for this episode is bestselling author, Amy Morin.

The three big questions she is going to answer for us today are:
1. What exactly is “mental strength?”
2. What are the things we are doing that commonly sabotage our mental strength
3. How can we remove these things from our lives in order to maximize our mental strength?

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. Amy Morin defines mental strength as finding the courage to live the life you want according to your values. How does this definition resonate with your personal understanding of mental strength?
2. Morin breaks mental strength into three components: thinking, feeling, and behaving. Which of these areas do you find most challenging to manage?
3. The podcast highlights that venting can sometimes reinforce negative thought patterns rather than alleviate them. How do you typically process frustrating experiences?
4. Morin suggests that giving away our power, often through language like "I have to," can be self-sabotaging. What is one instance where you've used this language? How could you rephrase it to reclaim your power?
5. The concept of focusing energy on what we can control, rather than what we can't, is discussed. What is one area of your life where you tend to focus on the uncontrollable?
6. Morin identifies making the same mistakes repeatedly as a common self-sabotaging behavior. What is one recurring mistake you've made, and what strategy could help you break that cycle?
7. The pressure for immediate results is identified as a common societal challenge. How does this expectation impact your approach to personal growth or habit formation?
8. Amy emphasizes that mental strength is a spectrum and requires ongoing effort, not just a destination. What is one small, proactive step you can take this week to build your mental strength?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
57 min
February 04 E50 How to Be More Creative and Get Yourself Back Outside the Box
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Cal Aurand, Creative Director – Communications | Mayo Clinic – Rochester, MN

"I wish I could be more creative” is a common trope that many of us say to ourselves. Unfortunately, that wish comes with the assumption that we aren’t creative, and we're here to disprove that notion to you today. What if we told you that we all have a creative side, but we may not be looking at it the right way, or we haven’t fully accessed it for some reason or another.

To help us understand and sort through these limiting beliefs, our expert guest today is master storyteller, Cal Aurand.
1. What is creativity, really—and where does it come from?
2. Why do so many of us feel “not creative?”
3. What should we be doing differently right now to reliably improve our creativity?

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. Cal Aurand defines creativity as a verb, emphasizing action, curiosity, and personal experiences. What is one thing Aurand described that was a new idea to you?
2. The podcast suggests that structure can be a key to creativity. In what ways might structure or order enhance your own creative process?
3. Cal shares that his best ideas often come from listening to others' needs and conversations, rather than solely from introspection. How can actively listening to others unlock your own creative potential?
4. The idea that creativity comes from "above" and is "given" rather than possessed is discussed. How does this perspective shift your view of your own creative abilities?
5. Cal mentions that serving others is where he finds the most joy and fulfillment, which in turn fuels his creativity. How can focusing on service impact your creative output?
6. The transcript highlights that many people feel they are "not creative" due to self-doubt or imposter syndrome. What are Cal's three key insights for overcoming these feelings, and how do those align with you?
7. Cal suggests that creativity is not limited to artistic fields, citing mathematicians, chefs, designers, and first responders as examples. Where do you see creativity manifesting in your own profession or daily life?
8. The advice to "have fun" is presented as a crucial element for creativity. How can you intentionally incorporate more fun into your creative pursuits or problem-solving activities?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
55 min
January 28E49 How to Find a Good Mentor, and How to Be a Good Mentor
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Charanjit S. Rihal, M.D., MBA
William S. and Ann Atherton Professor of Cardiology - Department of Cardiovascular Medicine | Chair, Mayo Clinic People and Culture Committee, Member Board of Trustees - Mayo Clinic – Rochester, MN

We are all a product of our environment, and this includes the people we surround ourselves with. Anyone that has achieved a level of success knows that they didn’t do it completely alone. One of the key ingredients to success in all activities is having high quality mentorship. A good mentor is worth their weight in gold, but how do we FIND a good mentor? And equally important, how can we BE a good mentor to others? That’s what we’ll discuss with our expert guest, Dr. Chet Rihal.

The three big questions we will cover include:
What qualities make up a good mentor and why do we need one?
What are the most common mistakes we make when trying to find a mentor or be a mentor?
What steps can we take toidentify a good mentor, and serve as a mentor to others?

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:
Dr. Rihal defines mentorship as a relationship that helps one achieve their optimal professional self. How does this definition differ from your initial understanding of mentorship?
How does the concept of mentorship differ from sponsorship, according to Dr. Rihal's explanation? How have you experienced mentorship and / or sponsorship in your career?
What are the primary benefits of having a mentor, as described by Dr. Rihal, beyond just technical or professional guidance?
Dr. Rihal suggests that mentors can help mentees see potential they might not recognize themselves. Can you recall a time when someone else saw potential in you that you hadn't recognized?
What are the key qualities Dr. Rihal identifies as essential for a good mentor, and which of these do you find most crucial?
Dr. Rihal emphasizes that mentees should avoid trying to become a carbon copy of their mentor. What steps can a mentee take to ensure they develop their own unique professional identity?
What are the most common mistakes mentors make, and how can mentees avoid falling into the trap of mistaking their mentor for an “oracle” with all the answers?
Dr. Rihal suggests that individuals can eventually become their own mentor by understanding their goals and drivers. What is one step you can take this week to better understand your own internal drivers?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
57 min
January 21E48 The Struggle with Work-Life Balance and Why Work-Life Integration May be a Better Solution
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Andrea A. Tooley, MD, FACS, Associate Professor, Oculofacial Plastic Surgery | Mayo Clinic – Rochester, MN (2020-2025)
Innovative Ophthalmology | Paducah, Kentucky (2026-Present)

“Work Life Balance” is a term we hear almost daily. Although the phrase is intended to help us successfully juggle our many responsibilities, we mostly hear about it in the context of struggle. The constant striving for Work-Life Balance can leave us exhausted and unfulfilled. That begs the question, should we be looking at this in a different way? To help us sort that out, our expert guest is Dr. Andrea Tooley.

The three big questions we are going to answer with Dr. Tooley include:
1. What is work-life integration, and how is it different from work-life balance?
2. Why do we all struggle with this concept of “balance” in our lives?
3. What do we need to do to change our thinking and our actions to create work-life integration that leaves us productive and fulfilled?

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:
The podcast suggests that "work-life balance" often feels like "another pressure" or "another thing we're failing at." Do you agree with this assessment?
Dr. Tooley defines "work-life integration" as a "slight reframe of balance where you're never all or nothing," allowing for more "fluidity." How might this conceptualization differ from your current approach to managing work and personal life?
Dr. Tooley shares her strategy of re-evaluating her daily strategy every six months to adapt to changing life seasons. What benefits or challenges do you foresee in adopting a more flexible, periodic re-evaluation?
The speakers discuss the importance of knowing yourself, your values, and your goals to make intentional choices. What steps can you take to better understand your core drivers and non-negotiables? Perhaps you and your podclub members can support one another in this reflection.
The podcast highlights feelings of "guilt" (and especially "mom guilt”) associated with striving for balance, often stemming from external definitions of success. How do you identify and challenge external pressures or definitions of success that might be contributing to feelings of inadequacy in your own life?
Dr. Tooley gives examples of "segregation" (no work email on phone) and "blending" (kids at work meetings) that work for her. What are some specific areas in your life where you currently segregate work and personal life, and where might you consider blending them more intentionally?
The discussion touches on the idea that "you can do everything, but not all at once." How do you prioritize and make decisions about what to say "yes" or "no" to, especially when faced with opportunities that might not perfectly align with your current goals or capacity?
The speakers emphasize that "everybody's a mess" and "nobody's got it together." Identify two actions that you can take to reduce your self-imposed pressure and foster a more compassionate approach to your own work-life journey and that of others?
Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
51 min
January 14E47 How Diet and Nutrition Impact Pain & Inflammation in the Body
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Chelsey Hoffmann, PA-C, MS, RD, Physician Assistant | Department of Anesthesiology, Division of Pain Medicine - Mayo Clinic - Rochester, MN

It’s been said that "we are what we eat," and we all sort of understand what that means. At the same time, most understand what it's like to intermittently experience body aches and pains that we can't always explain.  While the reasons for these aches and pains are variable, much of this pain and inflammation we experience may be related to the food we eat and the beverages we drink. Are you curious if that is the case for you? Our expert guest here to help us figure that out is Chelsey Hoffman.

The three big questions we have for her are: 
1. How does our nutrition impact pain and inflammation in the body?
2. What are the foods are the biggest problems and why do we keep eating them?
3. What practical changes can we make to our nutrition to reduce pain and inflammation to leave us feeling like our best selves?

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:
The podcast defines pain and inflammation as distinct but related, with inflammation being beneficial in the short term but problematic when chronic. How might you differentiate between helpful vs. harmful inflammation in your own body?
Chelsey emphasizes that nutrition is a major lever for health, but also highlights the interconnectedness of lifestyle factors like stress, sleep, and exercise. How do you currently balance these different pillars of health? If you were able to substantially improve one of these (nutrition, stress, sleep, and exercise), which do you think would have the biggest impact on reducing your physical aches and pains for you personally?
The discussion identifies saturated fats, trans fats, added sugars, and ultra-processed foods as major pro-inflammatory culprits. Reflect on your typical diet; which of these categories do you consume most frequently, and what challenges do you anticipate in reducing their intake?
The concept of an "anti-inflammatory diet" is described as an umbrella term, best approached through overall dietary patterns like the Mediterranean or Mayo Clinic diets. What are some specific anti-inflammatory foods (fruits, vegetables, whole grains, etc.) that you could easily incorporate more into your daily meals?
Chelsey suggests that after a "washout period" from processed foods, taste buds can readjust, leading to a new appreciation for the natural sweetness of fruits and less craving for processed foods. Have you ever experienced a similar shift in your taste preferences? If not, commit to trying it this week and noting how you feel. What strategies could help you commit to such a washout period?
The podcast advises against relying solely on improving your "blood tests" for reducing inflammation, instead recommending objective functional metrics like improved sleep, mood, and energy. How do you currently measure your own well-being, and how might you start tracking these functional metrics to assess the impact of dietary changes?
The SMART goals framework (Specific, Measurable, Attainable, Relevant, Timely) is presented as a way to make dietary changes. If you were to set one SMART goal related to your nutrition, what would it be, and how would you ensure it's tied to a personal "why" or value?
The speakers discuss the importance of habit formation, accountability partners, and removing unhealthy foods from the home. Which of these behavioral strategies do you find most effective for yourself, and how could you leverage them to make healthier eating the "path of least resistance" in your daily life?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
50 min
January 07E46 How to Tell if You Are Healthy: The Highest Impact Health Metrics You Need to Know
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Stephen L. Kopecky MD, FACC, FAHA, MASPC, Professor of Medicine, Department of Cardiovascular Diseases, Division of Preventive Cardiology | Mayo Clinic – Rochester, MN

Straightforward question…are you healthy? Sounds like a simple question, but how in the world are we supposed to answer that? In the sea of health information out there, how do we define “healthy," and what simple metrics can we use to tell if we are hitting the mark? For those of us looking to be our best selves, we need to prioritize our health. And in order to do that, we need to know what we are aiming for, in our quest to become healthy. To answers those questions and more, our expert guest today is Dr. Stephen Kopecky.
The three big questions we have for Dr. Kopecky are:
What qualifies a person as “being healthy” and what should we measure?
What are the most common distractors and metrics that take us away from focusing on what matters most?
What are the simplest, sustainable steps to improve the metrics that matter most for our overall health?

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) The podcast defines being healthy not just as the "absence of disease, but the presence of health," emphasizing "health span" over "lifespan." How does this definition resonate with your personal understanding of health, and how might it change your focus?
2) Dr. Kopecky introduces the "North, South, East, West" compass for health (Nutrition, Stress/Sleep/Spirits/Smoking/Social, Exercise, Weight). Which of these areas presents the biggest opportunity for your personal improvement?
3) The discussion highlights that less than 1% of Americans meet the full definition of health. What are some practical ways individuals or communities can address these challenges?
4) The podcast warns against "quick fixes," "one-size-fits-all" solutions, and products that overpromise. How do you personally evaluate health information, products, or services to distinguish between genuine benefits and hype?
5) Dr. Kopecky shares his personal motivation for focusing on prevention after his cancer diagnosis. Has there been a specific event or realization in your life that significantly shifted your perspective on health and wellness?
6) The episode suggests starting with small, sustainable changes, like "one bite at a time" or "one minute of relaxation." What is one small, actionable step you could take this week in one of the "North, South, East, West" categories to improve your health?
7) The discussion touches on the connection between different health factors (e.g., sleep and blood pressure, weight and liver health). How do you see this interconnectedness playing out in your own health or the health of those around you?
8) The podcast emphasizes that over 50% of our health is determined by lifestyle, even with genetic predispositions. How does this perspective empower you to take more control over your health journey?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
55 min
December 31, 2025 E45 How to Improve Performance and Increase Well-Being Simultaneously
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Graeme Rosenberg, MD., Assistant Professor of Clinical Surgery | Director of Performance & Wellness for the Department of Surgery | Keck School of Medicine of USC, Los Angeles, CA

We define “human optimization” as the ability to do “more” while simultaneously improving our well-being. One of the keys to that is, defining what “more” means to you, because it’s different for all of us. The other key is linking that “more” up with your well-being. Many people feel that in order to accomplish more, their well-being automatically has to suffer. We don’t think that’s the case, and we are going to tell you why in this episode with our expert guest, Dr. Graeme Rosenberg.
The three big questions we are going to tackle are:
1. How do we define performance and well-being, and what is their relationship with one another?
2. Why does it seem like our performance and our well-being are in competition with one another?
3. What practical steps can we take right now to allow us to achieve more, while simultaneously improving well-being?

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) Dr. Rosenberg defines performance as an equation involving individual abilities, internal factors, and external environmental factors, all aimed at an "outcome of interest." How do you currently define "performance" in your own life or work? How might broadening this definition to include these components change your perspective?
2) The podcast emphasizes that "more" (in human optimization) is individualized and rooted in personal values and priorities. What does more mean to you? What steps could you take to better align your performance objectives with your core values?
3) Dr. Rosenberg argues that performance and well-being are intrinsically linked and synergistic, rather than being in competition. Can you recall a time when improving your well-being (e.g., better sleep, less stress) directly led to improved performance, or vice versa?
4) The discussion differentiates between "enduring" (suffering for suffering's sake) and "performing" (suffering linked to purpose). How often do you find yourself "enduring" rather than "performing?"
5) Dr. Rosenberg distinguishes "rest" from "recovery," defining wellness as a verb (actions taken to build well-being). What specific "wellness actions" do you intentionally incorporate into your routine? Or: Identify one or two to incorporate this week and record/ journal what you notice about your performance.
6) The episode suggests that well-being can serve as a "barometer" for whether you need to reassess your approach to performance. How attuned are you to your own well-being as an indicator? What changes might it be signaling for you right now?
7) The call to action encourages listeners to define their values, vision, mission, and purpose. If you were to start this process today, what's one core value or purpose that you believe would significantly impact both your performance and well-being?
8) Dr. Rosenberg states, "Perfection should be the engine, not the outcome." How does this reframe the concept of striving for excellence?

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: [email protected]
1 hr 4 min

About Mayo Clinic On Human Optimization

From the publisher's feed

The bar for human performance is higher than it’s ever been. As a result, we all feel the need to do MORE. At the same time, we are becoming increasingly aware of the value of sleep, rest, recovery, and wellness. Accordingly, we also feel the need to do LESS. If you’re like most people, it can be challenging to reconcile this conflict of feeling the need to do MORE and LESS simultaneously, and that is likely contributing to high rates of burnout and decreased performance. So how do we reconcile these seemingly competing desires? That is where Human Optimization comes in.