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

May 28, 2025E14 Understanding the Basics of Sleep: What Everyone Should Know about Sleep Needs and Stages
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Stuart J. McCarter, M.D., Sleep and Cognitive/Behavioral Neurologist | Mayo Clinic – Rochester, MN
In the past, we’ve discussed the circadian rhythm and how it sets your clock for the day. Both when you are awake, and when you are asleep. Today, we are going to focus in on what happens to us when we go to sleep. We all know that for sleep to be truly restorative, we need a certain amount of it, and that sleep needs to be high quality. So, it’s a problem that concerns both quality and quantity. But if you want to optimize the quality and quantity of your sleep, you need to start by understanding what sleep is and what happens to our bodies while we are snoozing. This knowledge is foundational to you becoming the best sleeper you can be. Our guest this week is Dr. Stuart McCarter, who is a Neurologist and Sleep Expert from the Mayo Clinic.

The three big questions Dr. McCarter is going to answer for us this week are:

1. What is sleep and why is it so important?
2. What are the different stages of sleep and their functions?
3. How can I tell how if I am getting enough high-quality sleep?

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 in the PDF 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. McCarter describes sleep as the body's way to "recharge its battery" and calls it the "best performance enhancer." In what specific areas of your life do you notice performing better when you get sufficient, high-quality sleep?
The podcast details the significant short-term and long-term consequences of insufficient sleep, ranging from impaired judgment to increased risk of chronic diseases. Which of these consequences do you find most concerning? How might this awareness motivate you to prioritize your sleep more effectively?
The different stages of sleep (non-REM 1, 2, 3, and REM) each have unique functions. Which sleep stage's function (e.g., deep sleep for physical recovery, REM for emotional processing) do you feel is most crucial for your personal well-being, and why?
Dr. McCarter cautions against over-reliance on sleep trackers, noting they can sometimes cause "orthosomnia" (sleep-related anxiety). How do you currently assess your sleep quality? How do you balance subjective feelings and objective data from wearables, if you use them?
The top tips for improving sleep quality include: 1) a consistent schedule, 2) regular exercise, 3) strategic light exposure, and 4) mindful substance use. Which of these tips do you find most challenging to implement? What is one small, actionable step you could take this week to address it?
As discussed in this episode, alcohol may help you fall asleep, but it can actually worsen sleep quality. How does this information influence your choices regarding alcohol, especially in relation to your sleep goals?
Dr. McCarter mentions that sleep needs change with age; older individuals often experience less deep sleep and more fragmented sleep. How does this understanding of age-related sleep changes influence your expectations for your own sleep as you get older? How does this influence your empathy for older individuals' sleep patterns?
The challenge encourages listeners to pick one sleep improvement tip and commit to it for a week. Which tip do you choose? What specific changes do you hope to observe in your energy, mood, or overall well-being?

Connect with us! 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]
53 min
May 21, 2025E13 Unwrapping the Truth About Processed Foods: Impact on Your Health and How to Overcome the Temptation
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Katherine A. Zeratsky, RDN, LD, Assistant Professor of Nutrition, Registered Dietitian | Mayo Clinic – Rochester, MN
Would you describe yourself as someone who is busy, wants to save money, and likes things that taste good? That describes a lot of us, and those are some of the most common reasons many of us rely on processed foods. However, these foods can have a major impact on us in ways that are obvious, and others that are not so obvious. Not only does what we eat impact our weight, but overconsumption of processed foods impacts nearly every domain of human performance. To tell us more about this topic, our quest this week is Mayo Clinic Registered Dietician and Nutritionist, Kate Zeratsky.

The three big questions she is going to walk us through include:
1. What exactly are processed foods and why do they matter so much to our overall health?
2. Why do so many of us rely on processed foods despite the known downsides?
3. What are the practical steps we should take right now to minimize processed foods in our diets?

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 in the PDF 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:
Kate Zeratsky defines processed foods as anything altered from its original state, existing on a spectrum from minimally to ultra-processed. Where do you think most of the foods you consume fall on this spectrum? Where might you turn to find more information about the foods you eat?
The podcast highlights that ultra-processed foods often have nutrients removed and additives (sugars, salts, chemicals) added. When you look at food labels, which of these items do you prioritize? What steps will you take to look for "what's missing" and "what's added" to modify your choices?
Taste, convenience, and affordability are cited as major reasons people rely on processed foods. Which of these factors is the biggest driver for your own food choices? Discuss potential workarounds for that with your group (i.e. how can you get similar benefits of being tasty, convenient, and affordable with less processed food options).
As discussed during this episode, processed foods can change our palate and desire for certain tastes. In what ways have your food preferences shifted over time?
Kate offers the strategy of "simple adds" – incorporating fruits, vegetables, or protein-rich foods to meals, even if some processed ingredients are present. How could you apply this "add-in" approach to one of your regular meals or snacks to increase its nutritional value without completely overhauling it?
The challenge described in this episode suggests pre-deciding your snacks or restaurant meals. How often do you currently plan your food choices in advance? What changes can you make to be more intentional about pre-planning?
The episode emphasizes that improving your diet is a process, not an all-or-nothing endeavor, and that patience and self-forgiveness are key. How can you adopt a more forgiving and iterative approach to making lasting changes? How can you develop “process satisfaction” so that you start to enjoy and celebrate the process rather than delaying gratification until you reach your end goal?

Connect with us! 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]
53 min
May 14, 2025E12 The Art and Science of Personal Change: Overcoming Barriers to Become Your Best Self
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Anni Shandera-Ochsner, Ph.D., ABPP-CN, Clinical Neuropsychologist & Medical Director of Joy at Mayo Clinic | Mayo Clinic Health System – La Crosse, WI

We all have areas of our lives that we’d like to improve. In fact, many of us have been at this for years…with varying levels of success. If you’ve been able to transform your life in a positive way, that’s worth celebrating. But transformation doesn’t come easy to most of us. Why is this process of self-improvement such a challenge? How can we better position ourselves for success in our journey to become the best humans we can be? These are some of the things we will discuss on this episode with Dr. Anni Shandera-Ochsner, who is the Medical Director for Joy for the Mayo Clinic Enterprise.

The three big questions we have for her in this session are:

1. What exactly is meant by self-improvement, and do we really need to try to change ourselves?
2. Why is it so challenging to recognize our own shortcomings and develop an objective plan for personal growth?
3. What practical actions can the average person adopt to create lasting behavioral changes?

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 in the PDF 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 emphasizes the importance of understanding your "why" before embarking on any personal change. Describe your "why" for a specific area of your life you'd like to improve?
Dr. Shandera-Ochsner discusses how we tend to attribute our own mistakes to understandable circumstances, while viewing others' shortcomings as character defects. Can you recall a time when you experienced this cognitive bias, either in yourself or observing it in someone else? How might being aware of this bias help you in your self-improvement journey?
The advice to make initial steps "ridiculously small" and to use "habit stacking" was highlighted as a way to build success. What is one small, almost "ridiculous" step you could take this week towards a personal goal? How might you stack it onto an existing habit?
We might describe our multiple “selves” as energized Monday self vs. tired Thursday self. How do you currently consider these different "selves" when setting goals? What strategies from the podcast might help you better support your less-disciplined future self?
The podcast stresses the importance of accountability. Who in your life could serve as an accountability partner or support system for a change you want to make? How can you get that person on board with you plan?
A growth mindset involves expecting and embracing setbacks as part of the learning process. How do you typically react to failures or setbacks in your personal goals, and how might adopting a growth mindset change your approach to these challenges?
We should avoid copying someone else's "recipe" for change. In what areas of your life might you be comparing yourself to others in a way that hinders your own progress? How can you shift towards a more individualized approach?
Dr. Shandera-Ochsner explains that negative behaviors often serve an underlying purpose (e.g., coping with stress). Think about a negative habit you have. What underlying purpose might it serve for you? Select a healthier replacement to practice this week or month, and share your plans with your group.

Connect with us! 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
May 07, 2025E11 Burnout Decoded: Strategies for Individuals and Organizations to Understand it, Prevent it, and Overcome It
Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
Guest: Colin West, M.D, Ph.D., Medical Director of Employee Well-Being | Mayo Clinic – Rochester, MN
This week, we are focusing on a topic that many don’t like to discuss, but we all need to understand better. You may have experienced it firsthand, and it has major implications for all of us at home and in the workplace. The topic is Burnout. Even though we all hear about it regularly, there is still a lot of confusion about what it is, how to spot it, how to prevent it, and how to overcome it. To help us sort through these issues, we have one of the world’s foremost experts on burnout joining us this week, Dr. Colin West.
Dr. West is the Director of the Program on Physician Well-Being at Mayo Clinic, and here are the three big questions we have for him on this session:
What is burnout and how is it different from stress or general exhaustion?
What are the personal and organizational consequences of burnout?
What are the steps we can take to prevent it and recover from it?

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 in the PDF 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. West discusses three components of burnout: 1) emotional exhaustion, 2) depersonalization, and 3) a reduced sense of personal accomplishment. Define these with your group. Then, discuss which of these three components resonates most with your own experiences or observations in the workplace?
As discussed in this episode, burnout is a systemic problem, not an individual failing. Is this perspective different or similar to what you knew about burnout before listening? How much responsibility to you place on systemic issues vs. Individual responsibilities?
Dr. West discusses early warning signs of burnout, such as feeling detached, treating colleagues or clients as objects, or losing sight of the meaning in your work. Have you noticed any of these subtle signs in yourself or others? How might you mitigate them?
Burnout is not a medical diagnosis but a "normal human response to workplace stress." How might reframing burnout in this way reduce stigma and encourage more open discussion and proactive solutions on your team or in your department?
Dr. West suggests that burnout, while negative, can lead to growth if processed adaptively, using the phrase "don't let it win twice." Can you recall a challenging work experience that, in retrospect, taught you valuable lessons or led to positive changes?
The call to action asks listeners to assess six categories (workload, connection, control, rewards, values alignment, respect/fairness) and identify one worsening their stress. Which category would you choose? What is one small, actionable step you could take to positively impact it?
Dr. West stresses the importance of connection and gratitude as individual solutions. How do you intentionally build community and express genuine appreciation? Share with your pod club and then identify an additional approach to try shared by someone else.

Connect with us! 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 2 min
April 30, 2025E10 Dealing with Failure: A Discussion About Processing, Understanding, and Growing From Setbacks
Host: Christopher L. Camp, M.D.
Guest: Carlos Correa, Professional Baseball Shortstop, Minnesota Twins Baseball Club
Failure is tough, and if we are honest with ourselves, we all experience some level of failure on a near daily basis. Some of these failings are small, while others are substantial and can have real impacts on our lives. Given how commonly failure occurs, we need to figure out how to deal with it in a health way. To give us a unique perspective on how we overcome our fear of failure, work through it an effective manner, and come out stronger on the other side, our guest for this episode is Major League Baseball Player, 3 time All-Star, Gold Glove Winner, and World Series Champion…Carlos Correa.

Here are the three big questions we are going to tackle with Carlos:

1- What does “failure” really mean, and why is it such a universal experience?
2- Why do so many people struggle with failure, and what mental and emotional barriers keep us stuck?
3- What practical steps can the average person take to process failure positively and use it as fuel for growth?

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 in the PDF 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:
Carlos Correa defines failure as "just feedback on my way to success." What is a recent "failure" in your life that you might view as valuable feedback?
As our guest discussed, avoiding failure often means avoiding growth. What is one area in your life where you might be holding back or not taking risks due to a fear of failure?
Carlos sets incredibly lofty goals for himself (e.g., 1000 OPS, MVP) and views success as existing along a spectrum. How do you typically set goals? How might adopting a similar "lofty goal" and "spectrum of success" mindset change your approach to achieving your goals?
Carlos shares how injuries led him to research and adopt new training methods (like fascia training), turning an obstacle into a path for growth. Can you recall a significant setback or "failure" that ultimately led you to learn something new or develop a valuable skill?
The discussion highlights the danger of comparing oneself to others, especially when it leads to envy. Carlos, however, sees the success of young players like Bobby Witt as inspiration. How do you manage comparisons in your own life? Are you easily able to celebrate the success of others? If comparisons leave you feeling discouraged, how might you shift your perspective to find inspiration from their achievements?
The idea of "failing quickly, small, and safely" (e.g., practicing surgery in a lab) is presented as a way to learn from mistakes without catastrophic consequences. What is one area of your life where the stakes feel high? What opportunities do you have to experiment and learn in a controlled environment?
Carlos emphasizes the importance of surrounding yourself with people who want to be great and who you trust to give honest feedback during tough times. Who are these people in your life?
The challenge at the end asks you to identify something you fear failing in and then analyze why you're afraid. Take a moment to discuss as a group.

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]
42 min
April 23, 2025E9 Cognitive Overload: Overcoming the Modern Epidemic of Mental Exhaustion
Host: Christopher L. Camp, M.D.

Guest: Justin Anderson, Psy. D., LP, CMPC
Owner/Founder | CEO | High Performance Psychologist
Premier Sport Psychology

In our modern, hyper-connected world, our brain is subject to a non-stop barrage of noise, information, stimuli, and inputs. While much of it is necessary and meaningful, a large portion is just unnecessary distraction. With this heavy burden of constant stimuli, it’s easy for us to experience “cognitive overload” where our brain is overwhelmed by all the incoming signals. How do we sort through this noise to determine what is critical and really deserves our attention? Can we sharpen our minds so that we can continue to thrive in these times of information overload? Those are some of the issues we are going to tackle in this episode. Our guest for this session is Dr. Justin Anderson, Psy.D., LP., founder and CEO of Premier Sport Psychology.

In this episode, he is going to help us answer the following three big questions:

1-What exactly is cognitive overload, and what causes it?
2-What are the consequences of cognitive overload for everyday people in their personal and professional lives?
3-What steps can we take right now to reduce cognitive overload and improve our mental performance?

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 in the PDF 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. Anderson describes a feeling of cognitive overload "when the demands of our life exceed our mental capacity." Think about a recent situation in your personal or professional life where you felt this way. What did you notice in the moment or perhaps the effects later that day or week?
The podcast distinguishes between acute cognitive overload and chronic burnout. How do you recognize the early signs of cognitive overload in yourself? What strategies do you currently (or plan to) use to prevent it from escalating into chronic burnout?
The discussion highlights that multitasking often hurts rather than helps, due to "switching costs." What is one specific area in your work or personal life where you could intentionally practice single-tasking to reduce cognitive load?
Dr. Anderson introduced the concept of the "stress threshold" as how much stress you can handle at the moment. Right now, what would you rate your "stress threshold" on a scale of 1-10 (10 being highest)? He also emphasizes that sleep, exercise, and nutrition can "increase your stress threshold." Which of these foundational elements do you feel is most critical for you in managing cognitive overload, and what small adjustment could you make to improve it?
The concept of "attention" as a controllable resource is powerful. The call to action suggests turning off non-essential phone notifications. How else could you be more intentional about directing your attention away from distractions and towards what truly matters? Try to come up with at least three options that you can share with the group.
The episode discusses how cognitive overload can negatively impact executive function, creativity, and empathy. Have you noticed these effects in your own life when feeling overwhelmed?
Dr. Anderson mentions that appropriate stress can lead to growth and resilience, similar to strength training. One of the keys is that that stress should be intentional and well understood. Can you recall a time when you pushed through a period of cognitive challenge and emerged stronger or with a new insight? What did you learn from that experience?
The challenge of setting a morning intention is offered as a proactive step. How do you typically start your day? Would you be willing to commit to a 5-minute morning intention every day for the next week? If you meet to discuss this as a group, are there other group members who might be willing to do this and hold each other accountable?

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
April 16, 2025E8 The Power of Connection: How to Communicate Effectively with Anyone
Host: Christopher L. Camp, M.D.
Guest: Dustin Morse, Senior Vice President of Communications and Public Affairs, Minnesota Twins Baseball Club
Connection with other people is the one of the most essential elements to a happy and fulfilling life. In order to connect with others, you MUST COMMUNICATE with others. However, in our hyper-electronic and busy world, effective communication has become a lost art for so many of us. We have to change this. To help us get started on this journey of improving our communication, our guest for this session is Dustin Morse, Senior Vice President of Communications and Public Affairs for the Minnesota Twins Baseball Club. In this episode, he is going to help us answer the following three big questions:

1-What does effective communication look like, and why is it so important?
2-Why do so many of us struggle with clear and effective communication?
3-What steps can individuals take to better communicate and connect with the people in their lives?

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 in the PDF 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:
Dustin Morse defines communication broadly, including spoken word, written word, body language, and even how one presents themselves. How often do you consider these non-verbal aspects when you're communicating?
The "C's" of effective communication (clarity, conciseness, completeness, correctness, considerateness) were discussed. Which of these do you find most challenging to consistently apply in your own communication, and why?
The podcast highlights that interpersonal conflict often stems from a "lack of perspective or a lack of communication." Think about a recent disagreement where lack of perspective or communication may have contributed. How might a different communication approach have changed the outcome?
Dustin shares his experience with athletes who struggle with public speaking due to social anxiety, contrasting it with those who might "blow off" communication. Do you tend to be more on the side of over-analyzing and fearing communication, or underestimating its importance? How does this tendency impact your effectiveness?
The discussion emphasizes the importance of active listening and seeking feedback, even when it's difficult. What strategies do you use to ensure you're truly listening and open to feedback, especially when you might disagree with the message?
The call to action suggests picking one communication tip (e.g., active listening, empathy, nonverbal skills) and intentionally focusing on it during your next three conversations. Select one tip to practice in conversations this week. Report back to the group to let them know how easy or challenging this was for you and why.
Dustin mentions that in his role, he often has to "read the room" and be considerate of the audience's emotional state. How do you assess the emotional climate of a conversation or meeting, and how does that influence your communication style?
The episode touches on how technology and social media have changed communication, sometimes leading to "short form" and less nuanced interactions. How do you balance the efficiency of modern communication tools with the need for deeper, more effective connection in your personal and professional 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
April 09, 2025E7 Understanding Your Circadian Rhythm: The Foundation for Healthy, Quality Sleep
Host: Christopher L. Camp, M.D.
Guest: Michael Howell, M.D.
You’ve likely heard of the concept of the “Circadian Rhythm,” but you may not fully understand it. Most people have no idea what their personal circadian rhythm is or how to determine it. Similarly, most of us don’t understand just how our circadian rhythm impacts our energy, sleep, mood, and productivity on a daily basis. Developing a better understanding of your circadian rhythm is a key to optimizing your health, energy, productivity, and joy. Our guest today is Dr. Michael Howell, who is a Sleep Medicine Physician at the University of Minnesota and an expert on all things related to the circadian rhythm.

In this episode, he is going to help us answer the following three big questions:
1-What is the circadian rhythm, and how does it affect human health?
2-Why do so many people struggle with sleep, and how can understanding the circadian rhythm help improve sleep quality?
3-What changes can the average person make to align their lifestyle with their natural circadian rhythm for better health and performance?

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 in the PDF 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. Howell explains that the circadian rhythm impacts our sleep and our mood, productivity, appetite, and more. What aspects of your daily life do you notice are most affected when you feel "off" or out of sync?
The concept of "social jet lag" describes when our lifestyle doesn't match our natural circadian rhythm. How significant is your own "social jet lag" (e.g., the difference between your weekday and weekend wake-up times), and what consequences do you observe from it?
The podcast highlights that morning light is the biggest external factor for resetting our internal clock. What practical steps could you take to increase your exposure, especially during darker seasons or if you're a "night owl"?
Dr. Howell suggests a thought experiment: if you could sleep later, guilt-free, in a perfect environment, what time would you naturally wake up? How does it compare to your current daily schedule?
The episode discusses using tools like light therapy and very low dose melatonin to adjust your circadian rhythm. Which of these tools seems most feasible for you to try? What specific goal would you aim for?
Dr. Howell claims that "the whole world would be better if we all took a nap." Based on the advice (short power nap vs. 90-minute cycle), how might you optimize your napping habits, if at all?
The phrase "How did you wake today?" is introduced as a way to assess overall well-being. Beyond just sleep, how would you describe "waking well" for yourself? What daily habits might contribute to or detract from that feeling?
The podcast emphasizes that adjusting your circadian rhythm takes practice and intention, and your body will naturally try to revert to its equilibrium. What strategies for consistency and patience (e.g., small, gradual changes, understanding the "three days per hour" rule) resonate most with you for making lasting changes to your sleep habits?
This episode discusses the benefits and problems with "sleeping in." They suggest doing an experiment where you let your body sleep as late as it wants for a day, and then comparing your wake time for that day with your normal routine. Give this a try and report back to the group. How far off was your "sleep in" wake time from your normal wake time? What changes do you think you need to make based on this?

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]
42 min
April 08, 2025E6 Understanding Calories: What They Are, What They Do, and How to Get Them Right
Host: Christopher L. Camp, M.D.
Guest: Jason Ewoldt, M.S., RDN
There aren’t many words out there than can conjure up emotions, confusion, and frustration quite like the word we are discussing today, and that word is “calories.” However, a discussion on calories doesn’t have to be so complex and loaded with this unnecessary baggage. Today, we are going to bring clarity to the topic by focusing on what you really need to know from both a scientific and practical perspective. In addition to better understanding what they are, we will discuss ways to help you know what your body’s caloric needs are for losing weight or maintaining a healthy weight. Finally, we will discuss practical strategies that help you achieve your fitness and health goals.
The three big questions we will tackle in this episode are:
1) What are calories, and why do they matter?
2) Why do people often misunderstand calories, and why is it so hard to get it right?
3) What can I do to figure out my caloric needs and actually stick to them?
To help us answer these questions, my guest today is Jason Ewoldt M.S., RDN, who is a registered and licensed dietician and certified sports specialist dietician at Mayo Clinic.

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 in the PDF 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 calories both scientifically and practically, then expands on their importance beyond weight. Take a moment to reflect. What did you think about calories prior to listening? What new information will you consider after listening?
Jason Ewoldt, MS, RDN details the negative consequences of both consuming too many and too few calories. Which of these non-weight-related consequences (e.g., fatigue, irritability, immune function, hormone impact) have you personally experienced or observed? What is one thing you might approach differently now?
The episode debunks common myths like "calories don't matter" or "timing is everything," emphasizing that total calories are the most important factor, followed by quality, then timing. How has this hierarchy of priorities (amount > quality > timing) shifted your perspective on managing your diet?
The concept of "empty calories" versus "nutrient-dense foods" is discussed. Can you identify some foods in your current diet that might be considered "empty calories" and some that are "nutrient-dense?” What small changes could you make to increase your intake of the latter?
As discussed during the podcast, it is generally easier to reduce calories through diet than to burn them through exercise for weight management. Does this resonate with you or have your experiences seemed different?
The challenge at the end of the episode asks listeners to guess their daily caloric intake and then track it for a week. What do you anticipate learning about your eating habits and portion sizes by undertaking this tracking exercise?
The "all or nothing" mentality regarding diet setbacks is a common struggle. What strategies from the podcast (e.g., focusing on weekly averages, identifying triggers, non-caloric celebrations) could help you maintain consistency or get you back on your plan after an occasional slip-up?
Jason suggests that while lifelong tracking isn't the goal, using trigger points (e.g., a certain weight fluctuation) to re-engage with tracking can be beneficial. How might you implement a similar "trigger point" system to maintain awareness and control over your caloric intake long-term?

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]
54 min
April 08, 2025E5 Moving From Stress to Joy: How to Cultivate Happiness and Joy at Work and Home
Host: Christopher L. Camp, M.D.
Guest: Darryl S. Chutka, M.D.
We would all be open to the idea of a little less stress in our lives, especially if we can fill that with joy and happiness. For most of us, this holds true for both our personal and professional lives. But in this age of increasing pressure, demands, expectations, and deadlines, is that even a realistic expectation? Today we are going to dive deep into the meaning of joy, why so many of us don’t get enough, and how that is impacting our overall lives. In addition to that, we will discuss some intentional strategies for replacing stress with joy to help us become our best selves.
The three big questions we will tackle in this episode are:
1) How do you define joy and happiness, and how do they play a role in our everyday lives?
2) Why do so many of us struggle with finding joy in our lives, and how is that impacting us?
3) How can we intentionally design our lives and work to experience more joy, and make joy our default?
To help us answer these questions, my guest today is Darryl S. Chutka, M.D., General Internal Medicine Physician at Mayo Clinic and the host of the Mayo Clinic Talks Podcast.

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. Chutka distinguishes joy from happiness, describing joy as "happiness on steroids" that spreads to others. Can you recall a time when you experienced joy that felt uniquely shareable or impactful beyond yourself?
The podcast highlights the "joy in the journey" concept, emphasizing that fulfillment comes from the process, not just the destination. How does this perspective resonate with your own career or personal goals, and what steps could you take to find more joy in your current "journey"?
Dr. Chutka shares his experience of saying "no" to commitments that don't align with long-term goals, and finding joy in learning from unexpected assignments. Can you identify an area in your life where saying "no" or reframing a less-than-ideal task as a learning experience could increase your joy?
The discussion emphasizes the profound influence of relationships on our joy, suggesting we become the average of the five people we spend the most time with. How consciously do you curate your social circle to foster joy? Or, what changes, if any, might you consider in your relationships?
Physical health is presented as a controllable factor that significantly impacts joy. What's one "controllable" aspect of your physical health (e.g., sleep, nutrition, exercise) that you could focus on improving?
The podcast addresses the impact of social media, noting its potential to reduce genuine face-to-face interactions and expose us to misinformation. What adjustments could you make regarding social media usage to ensure it supports rather than detracts from your well-being?
Dr. Chutka's "gratitude rounds" and the practice of daily gratitude are offered as concrete steps to cultivate joy. What are three specific things you are grateful for right now?
The episode challenges the idea that one must be happy all the time, instead suggesting that joy builds resilience for life's inevitable challenges. How can you cultivate joy to better navigate difficult times?
At the end of the discussion have each person in your Pod-Club send a note (text, e-mail, card, etc) to someone outside of the Pod-Club that simply says..."Hope you are well. I just wanted to send you a quick note telling you that I appreciate you and all that you do. Have a great day, and thanks for all that you do." After each of you do that, reflect on whether or not that was easy vs. challenging, and how it made you feel after sending it.

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]
47 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.