Welcome back to Shift with CJ! In this episode, we explore 20 practical, natural remedies to combat sore throats, just in time for the cooler months. Whether it’s due to weather changes, viral infections, or overuse of your voice, a sore throat can be a real nuisance. But don’t worry—we’ve got you covered with remedies that are easy, accessible, and effective.

Episode Highlights:

1. Understanding the Causes:
   • Sore throats are often caused by viral infections like the cold or flu but can also stem from bacterial infections, allergies, or acid reflux.
   • Common symptoms include swollen lymph nodes, fever, coughing, and difficulty swallowing.
2. Remedy Rundown:
   • First 10 Remedies (Beginner-Friendly): Honey, saltwater gargles, apple cider vinegar, peppermint tea, marshmallow root, slippery elm, garlic, chamomile tea, ginger tea, turmeric milk.
   • Next 10 Remedies (Advanced): Licorice root, oil of oregano, fenugreek seeds, coat tea, sage & echinacea spray, warm soups, frozen foods, baking soda gargle, zinc lozenges, hydrogen peroxide nebulizer.
3. Advanced Biohacks:
   • Red light therapy, cold therapy, herbal steam inhalation, propolis spray, and intermittent fasting are suggested for seasoned biohackers to amplify healing.
4. Key Benefits of the Remedies:
   • Soothe inflammation.
   • Fight bacteria and viruses.
   • Boost immune response.
   • Alleviate throat pain and discomfort.

Key Takeaways:

1. Prevention is Better Than Cure: Stay hydrated, avoid irritants, and maintain a balanced diet to strengthen your immunity.
2. Easy to Start: Remedies like honey, saltwater gargles, and peppermint tea are accessible and require minimal effort.
3. Power of Plants: Herbal options like marshmallow root, slippery elm, and licorice root are potent natural solutions.
4. Don’t Ignore Nutrition: Warm soups and zinc lozenges can provide both comfort and essential nutrients.
5. Advanced Tips for Enthusiasts: Practices like cold exposure and red light therapy can enhance your recovery process.

5 Actionable Steps to Improve Your Life:

1. Incorporate Honey into Your Routine: Start your day with a spoonful of raw honey or mix it into warm tea.
2. Practice Gargling: Alternate between saltwater and baking soda gargles to relieve inflammation and irritation.
3. Sip on Herbal Teas: Rotate between chamomile, ginger, and turmeric tea for their anti-inflammatory benefits.
4. Boost Immunity Daily: Add zinc and garlic to your meals for a natural infection-fighting boost.
5. Explore Biohacks: If you're adventurous, try intermittent fasting or red light therapy to optimize healing.

Take It Further:

That’s why I created this cheat sheet—to guide you through actionable steps to put your knowledge into practice. You can download it for free right here. If it makes a difference, could I ask you to share it? Your support helps spread the word and keeps me driven to spend hours each week crafting these for you—completely free.

In this episode, CJ dives into Chapter 3 of his book, "Why Your Diet Fails: The Ultimate Cheat Code to Eating Out and Staying Fit", focusing on Simple Swaps to Make Eating Out Healthier. Listeners will learn how to make small, intentional adjustments to their meals at restaurants, enhancing their health on a cellular level. From swapping starchy sides for non-starchy vegetables to rethinking dessert choices, these tips aim to stabilize blood sugar, reduce inflammation, and boost energy.

Key Takeaways You Can’t Miss

1. Tiny Swaps, Massive Results: Elevate your meals with simple changes that reduce inflammation, stabilize blood sugar, and supercharge energy levels.
2. Mind Over Menu: Make choices that work with your body, not against it, for long-term health and vitality.
3. Biohacker Secret Sauce: Learn how small upgrades—like ditching starchy sides or heavy sauces—optimize cellular health.
4. Feel-Good Dining: Say goodbye to the post-meal crash and hello to sustained energy and focus.
5. The Power of Progress: Each meal is an opportunity to solidify habits that help you look, feel, and perform your best.

Your Cheat Sheet for Better Health at Any Restaurant

Here’s how to put CJ’s game-changing advice into action today:

1. Upgrade Your Sides
   • Swap: Fries, mashed potatoes, or rice for nutrient-packed non-starchy veggies like roasted Brussels sprouts or cauliflower mash.
   • Why: They’re loaded with fiber, vitamins, and antioxidants that stabilize blood sugar and power up your cells.
2. Transform Your Drink Game
   • Swap: Sugary sodas or cocktails for sparkling water with a squeeze of lemon—or go for a low-sugar cocktail like a vodka soda with fresh citrus.
   • Why: You’ll reduce empty calories, improve hydration, and fight oxidative stress.
3. Lighten Up Your Sauces
   • Swap: Creamy dressings like ranch or Alfredo for olive oil and balsamic vinegar.
   • Why: Healthy fats fight inflammation and promote brain health, while balsamic vinegar aids digestion.
4. Rethink Your Appetizers
   • Swap: Bread or chips for marinated olives or raw nuts.
   • Why: These snacks are rich in healthy fats and fiber, keeping you satisfied and supporting gut health.
5. Redefine Dessert
   • Swap: Sugary cakes and pies for dark chocolate (70% or higher) and fresh berries.
   • Why: Antioxidants combat aging and support brain health, while berries add natural sweetness without a sugar crash.

Pro-Level Dining Hacks

• Hydration Boost: Add a pinch of high-quality sea salt to your water for better electrolyte balance.
• Fermented Foods FTW: Ask for sauerkraut or pickled veggies to boost gut health with probiotics.
• Go Premium on Protein: Choose wild-caught fish or pasture-raised meats for better nutrients and fewer additives.

The Bottom Line

Every meal is a chance to take control of your health—and it’s easier than you think. By swapping the obvious for the optimal, you’ll feel the difference in your energy, digestion, and even your mood. So why settle for “good enough” when you can biohack your way to amazing?

In this episode, CJ interviews Lee Hand, founder of "Lean into Life," a holistic coaching program dedicated to physical, mental, and emotional well-being. Lee shares his journey from boxing to fitness coaching, discussing how consistency, passion, and embracing failure have shaped his life and philosophy. His approach emphasizes resilience, the power of routines, and a mindset that seeks growth beyond instant gratification. Below are the key points and actionable insights from the conversation.

Key Takeaways

1. Embracing Failures as Growth: Lee views failure not as an endpoint but as a growth catalyst, teaching resilience and fortitude.
2. Building a Consistent Routine: Consistency over intensity is Lee's mantra, focusing on sustained effort for long-term gains.
3. Full-Spectrum Wellness: Health is not just physical. Lee's "Lean into Life" program helps clients achieve balance across relationships, careers, mental wellness, and physical fitness.
4. Mindset Over Outcome: Lee stresses that focusing on process over results yields the best outcomes. Happiness lies in the journey and personal growth.
5. The Power of Identity: Long-lasting change starts with identity. Changing how you see yourself creates new, positive habits.

Actionable Steps for Personal Growth

Here are five steps inspired by Lee’s insights that you can start implementing today:

1. Create a Structured Routine: Dedicate specific times in your schedule for fitness, reflection, and fun activities. Consistency builds momentum.
2. Challenge Negative Self-Talk: Transform self-doubt by building a "growth mindset." When you encounter setbacks, remind yourself that they’re temporary hurdles, not permanent limitations.
3. Embrace Small, Daily Wins: Set realistic, achievable goals, and focus on daily progress rather than perfection. This reduces burnout and boosts motivation.
4. Optimize Sleep and Recovery: Commit to getting 7-8 hours of quality sleep. Simple steps like reducing screen time and creating a calming bedtime routine can greatly enhance recovery.
5. Find Contentment in the Present: Lee talks about the concept of "Santosha" (contentment). Appreciate the present moment while working toward goals. It fosters mental peace and joy in the journey.

This episode reminds listeners that success stems from consistent action, passion, and the courage to embrace discomfort. By reframing challenges and nurturing both body and mind, we can unlock our full potential.

Lee Hand: https://www.instagram.com/mrleehand/

In this episode, CJ interviews Lee Hand, founder of "Lean into Life," a holistic coaching program dedicated to physical, mental, and emotional well-being. Lee shares his journey from boxing to fitness coaching, discussing how consistency, passion, and embracing failure have shaped his life and philosophy. His approach emphasizes resilience, the power of routines, and a mindset that seeks growth beyond instant gratification. Below are the key points and actionable insights from the conversation.

Key Takeaways

1. Embracing Failures as Growth: Lee views failure not as an endpoint but as a growth catalyst, teaching resilience and fortitude.
2. Building a Consistent Routine: Consistency over intensity is Lee's mantra, focusing on sustained effort for long-term gains.
3. Full-Spectrum Wellness: Health is not just physical. Lee's "Lean into Life" program helps clients achieve balance across relationships, careers, mental wellness, and physical fitness.
4. Mindset Over Outcome: Lee stresses that focusing on process over results yields the best outcomes. Happiness lies in the journey and personal growth.
5. The Power of Identity: Long-lasting change starts with identity. Changing how you see yourself creates new, positive habits.

Actionable Steps for Personal Growth

Here are five steps inspired by Lee’s insights that you can start implementing today:

1. Create a Structured Routine: Dedicate specific times in your schedule for fitness, reflection, and fun activities. Consistency builds momentum.
2. Challenge Negative Self-Talk: Transform self-doubt by building a "growth mindset." When you encounter setbacks, remind yourself that they’re temporary hurdles, not permanent limitations.
3. Embrace Small, Daily Wins: Set realistic, achievable goals, and focus on daily progress rather than perfection. This reduces burnout and boosts motivation.
4. Optimize Sleep and Recovery: Commit to getting 7-8 hours of quality sleep. Simple steps like reducing screen time and creating a calming bedtime routine can greatly enhance recovery.
5. Find Contentment in the Present: Lee talks about the concept of "Santosha" (contentment). Appreciate the present moment while working toward goals. It fosters mental peace and joy in the journey.

This episode reminds listeners that success stems from consistent action, passion, and the courage to embrace discomfort. By reframing challenges and nurturing both body and mind, we can unlock our full potential.

Lee Hand: https://www.instagram.com/mrleehand/

In this episode, CJ dives deep into the effects of stress on both mental and physical health. He unpacks how stress not only affects emotional well-being but can disrupt hormones, weaken immunity, and impact overall health. By examining stress from multiple angles, CJ provides listeners with essential insights and practical tools to combat it.

Episode Insights:

• Stress and Cortisol: Stress activates the release of cortisol, the “stress hormone,” which prepares the body for quick action. While this response is useful short-term, prolonged stress keeps cortisol elevated, leading to health issues like inflammation, weight gain, and weakened immunity.
• Hormonal Impact: Elevated cortisol can disrupt thyroid function, slowing metabolism and causing fatigue and weight gain. Stress also increases blood sugar, potentially leading to insulin resistance and diabetes. Chronic stress further lowers testosterone levels, reducing energy and mood.
• Immune System Weakening: Initially, cortisol boosts immunity to tackle immediate threats, but over time, elevated levels suppress immune function, making the body vulnerable to infections and chronic diseases.
• Cognitive and Emotional Effects: Long-term stress is linked to anxiety, depression, and cognitive issues, affecting memory, focus, and decision-making. Over time, it can even cause shrinkage in the brain areas responsible for these functions, making stress harder to manage.

Key Takeaways:

1. Cortisol's Double Role: It initially aids stress response but, when chronic, weakens health.
2. Hormones are Linked: Chronic stress affects not just cortisol but other hormones, creating a ripple effect on metabolism, energy, and mood.
3. Immune Weakening: High cortisol over time suppresses immunity, leading to higher susceptibility to illnesses.
4. Cognitive Impact: Chronic stress may impair cognitive function and emotional regulation, impacting daily life.
5. Proactive Stress Management is Crucial: Taking small, consistent actions can significantly reduce stress levels.

5 Actions to Take Today for Stress Reduction:

1. Deep Breathing: Use the 4-7-8 method—inhale for 4 seconds, hold for 7, exhale for 8—to activate relaxation.
2. Exercise Regularly: Movement, whether walking, yoga, or weight training, lowers cortisol and boosts endorphins.
3. Prioritize Sleep: Quality sleep (7-9 hours) helps reset the body's stress response; establish a consistent sleep routine and avoid screens before bed.
4. Limit Caffeine and Sugar: Reducing intake, especially later in the day, helps maintain steady energy and stress levels.
5. Mindfulness Meditation: Just 5-10 minutes daily can improve emotional resilience and reduce stress.

CJ’s insights and strategies are practical and backed by science, empowering listeners to manage stress effectively and safeguard their health.

In this episode, CJ interviews Emanuel Rendas, who shares insights on combining spirituality with smart investing. Emanuel dives into how aligning with one's purpose and cultivating resilience can lead to both a fulfilling life and wise financial choices. This episode unpacks the concept of "spiritual weapons"—qualities that fuel resilience and success—and how they relate to financial strategies.

Key Themes

1. Real Fulfillment Beyond Appearances
   • True happiness arises from aligning with one's purpose. Many may look successful but feel unfulfilled. Emanuel emphasizes that genuine fulfillment comes from pursuing what deeply resonates with you.
2. Becoming vs. Achieving
   • CJ and Emanuel stress that growth is about who you become, not just what you achieve. Life's journey shapes you, and embracing that process is crucial.
3. Transformational, Not Transactional Mindset
   • Emanuel encourages seeing life as a journey of growth, where each experience contributes to personal transformation. Focusing solely on gains misses the value of self-evolution.
4. Smart Investment Requires Knowledge
   • Successful investing means understanding your choices. Emanuel advises investing in familiar areas or seeking trusted guidance, especially in high-risk fields like crypto or real estate.
5. Spiritual Resilience for Success
   • Spiritual "weapons" like inner strength and sacrifice are essential for overcoming challenges. Emanuel notes that resilience and sacrifice are core to long-term growth.

Takeaways

1. Seek Purpose, Not Just Success
   • Fulfillment comes from pursuing what truly aligns with you.
2. Value the Growth Process
   • Focus on personal evolution over external achievements.
3. Educate Yourself in Investments
   • Invest in what you understand, or find a mentor.
4. Build Inner Strength
   • Embrace challenges and sacrifice to build resilience.
5. Adopt a Transformational Perspective
   • Value experiences for how they shape you, not just what they bring.

Five Actions to Start Today

1. Reflect on your purpose.
2. Embrace challenges as growth.
3. Learn before investing.
4. Strengthen resilience through sacrifice.
5. Focus on self-improvement as the ultimate "investment."

In this episode, CJ and Chiara Seidenader dive into the world of biohacking, exploring practical ways to optimize energy, improve sleep quality, and promote a long, healthy life. They discuss how our modern lifestyle creates an "ancestral mismatch" with our natural biology, which often leads to fatigue, sleep issues, and even mental health challenges. Biohacking, as they explain, is about restoring balance by reconnecting with nature and introducing beneficial stressors into our daily routines.

Key Topics:

1. Understanding Biohacking: Biohacking is more than just advanced tech—it includes simple lifestyle changes like exposure to natural light, maintaining a regular sleep schedule, and incorporating stressors (like cold exposure) to boost resilience.
2. Energy & Mitochondrial Health: Chronic fatigue often stems from mitochondrial dysfunction. Simple habits like movement, exposure to sunlight, and intermittent fasting can stimulate mitochondrial biogenesis, enhancing energy levels.
3. Sleep Optimization: Reducing blue light exposure, maintaining a cool sleeping environment, and minimizing pre-sleep stimulation can significantly improve sleep quality. Chiara emphasizes avoiding late meals to optimize blood sugar regulation and promote restful sleep.
4. Managing Modern-Day Stressors: Overstimulation from social media, EMFs, and processed foods can drain our energy. CJ advises on balancing technology use and making conscious dietary choices to reduce inflammation and preserve energy.
5. Longevity & Anti-Aging: The conversation touches on the potential of hyperbaric oxygen therapy, red light therapy, and other innovations that enhance cellular health and promote longevity.

Key Takeaways:

1. Biohacking isn’t just technology; it’s also about reconnecting with natural rhythms and avoiding overstimulation from modern stressors.
2. Mitochondrial health is crucial; movement and intermittent fasting can support energy levels by promoting mitochondrial resilience.
3. Prioritize sleep: Maintain a dark, cool environment and avoid blue light for better melatonin production and restful sleep.
4. Avoid processed foods and opt for whole foods closer to their natural state to reduce inflammation and enhance energy.
5. Longevity benefits come from lifestyle changes like exposure to natural light, red light therapy, and periodic use of hyperbaric chambers.

5 Steps You Can Start Today:

1. Get Morning Sunlight: Expose yourself to natural sunlight upon waking to reset your circadian rhythm and improve energy.
2. Limit Evening Screen Time: Avoid blue light from screens at least two hours before bed to support melatonin production.
3. Cold Exposure: Try cold showers or ice baths to stimulate brown fat activation and boost energy naturally.
4. Incorporate Intermittent Fasting: Give your body a rest from constant eating to enhance cellular repair and energy levels.
5. Prioritize Whole Foods: Opt for unprocessed, nutrient-dense foods to fuel your body effectively and maintain stable energy levels throughout the day.

This episode is a deep dive into easy, actionable biohacks that can help everyone take charge of their health today!

In this episode, CJ dives into the critical topic of micronutrient deficiencies and their often-hidden effects on health. While macronutrients (proteins, fats, and carbohydrates) fuel our bodies, micronutrients (vitamins and minerals) help it function optimally. A deficiency in essential nutrients can lead to fatigue, weakened immunity, mood swings, and even hair loss. CJ breaks down the importance of micronutrients and offers practical ways to integrate them into daily life.

Key Takeaways:

1. Micronutrients Are Essential: They support immune function, brain health, and hormone balance. Without adequate levels, your body can't perform at its best.
2. Common Deficiencies Are Global: Even in developed areas, people are often deficient in nutrients like vitamin D, magnesium, and iodine due to processed diets lacking real nutrition.
3. Processed Foods Deplete Nutrients: Calories alone aren’t enough. Processed foods might fill you up but often leave you nutrient-deficient.
4. Signs of Deficiency: Constant fatigue, frequent illness, mood changes, and physical signs like hair loss or brittle nails can be clues.
5. Basic Nutrition Steps Work: Simple adjustments to your diet can make a huge difference in nutrient intake.

5 Actions to Improve Your Life Today:

1. Eat the Rainbow: Incorporate a variety of colored fruits and vegetables into your meals to cover a broader nutrient spectrum. Each color offers unique vitamins and minerals.
2. Choose Whole Foods: Prioritize whole, unprocessed foods like vegetables, fruits, nuts, seeds, and lean meats to maximize nutrient intake and avoid unhealthy fats and sugars.
3. Add Iodine-Rich Foods: To support thyroid health, integrate iodine sources like seafood, seaweed, and kelp. For those who don’t eat seafood, iodized salt can be a helpful alternative.
4. Boost Vitamin D Levels: Even in sunny climates, many people have low vitamin D due to indoor lifestyles. Aim for 10-15 minutes of daily sunlight exposure or consider a D3 supplement if needed.
5. Incorporate Magnesium-Rich Foods: Foods like dark chocolate, spinach, avocados, and nuts are rich in magnesium, which supports over 300 biochemical reactions in the body, including stress reduction and sleep quality.

Advanced Biohacks:

• Consider High-Quality Supplements: For those already consuming a balanced diet, supplements with bioavailable forms (like magnesium glycinate and methylated B vitamins) may boost health further.
• Intermittent Fasting: Periodic fasting can improve nutrient absorption and efficiency.
• Track Your Nutrients: Use technology like the Oura Ring or nutrition-tracking apps to monitor intake and pinpoint any gaps.
• Incorporate Superfoods: Add nutrient-rich superfoods like mushrooms and bone broth for a natural boost in vitamins and minerals.
• Optimize Gut Health: Ensure nutrient absorption by improving gut health with probiotics, prebiotics, and digestive enzymes.

CJ’s discussion emphasizes that nutrient sufficiency is foundational to good health. By making small changes, you can address micronutrient deficiencies, enhance your vitality, and unlock better performance in daily life. For more tips and support, join CJ’s Skool community.

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In this episode, CJ delves into the profound impact of social connections on our health and longevity. He explains how social bonds are not merely fulfilling but essential for a longer, healthier life. The episode explores scientific studies and ancient wisdom, from Aristotle to Confucianism, showing how cultures across the ages have valued social connections. CJ highlights how loneliness today rivals smoking in its health risks and offers practical steps to build meaningful relationships that foster well-being.

Key Insights and Takeaways

1. Longevity and Relationships: Research shows that strong social connections can predict life expectancy more accurately than factors like exercise or diet. This aligns with ancient insights where societies, like the Greeks and Buddhists, emphasized community and mutual support.
2. Evolution and Social Needs: Human evolution favors social bonds; isolation once meant a significant survival risk. Like wolves and elephants, humans thrive within social groups, with modern science linking social isolation to risks of heart disease, dementia, and mental health issues.
3. Historical Perspectives on Community: Philosophies worldwide stress interconnectedness. Concepts like Ubuntu, Aristotle's "social animal," and Buddhist Sangha all underscore that our health, happiness, and even personal growth depend on community.
4. Modern Risks of Loneliness: Loneliness today can impact mental and physical health severely, likened to smoking 15 cigarettes daily. Extended isolation can weaken social skills, decrease happiness, and shorten life expectancy.
5. The Role of Laughter: Laughter serves as a "superpower" in social bonding, releasing feel-good hormones like dopamine and reducing stress. CJ notes that as people age, they laugh less, contributing to stress and isolation in adulthood.

Practical Actions to Improve Social Connectedness

1. Practice Active Listening and Open Questions: Engaging others with thoughtful, open-ended questions (e.g., “What did you think about that?”) shows genuine interest and encourages deeper conversation, helping build rapport.
2. Be Open and Approachable: Small gestures, like maintaining open body language, smiling, and making eye contact, can help make new social interactions feel more natural and welcoming.
3. Start Small and Build Confidence: If meeting new people feels daunting, start by engaging in brief, friendly exchanges like smiling at a coworker or saying hello to a neighbor. These small interactions build confidence and help ease into larger social circles.
4. Join Groups with Shared Interests: Clubs, teams, or online communities provide a natural setting for connection. They offer a low-pressure environment to meet others who share your passions, helping expand your social network.
5. Stay Consistent in Friendships: Building and maintaining relationships require regular effort. Check in with friends, plan occasional get-togethers, or simply send a quick message to show you care, as consistency strengthens social bonds.

This episode serves as a powerful reminder of how essential social connectedness is to our mental and physical health. Whether through family, friends, or even casual acquaintances, the connections we nurture can significantly impact our lives, contributing to our happiness, resilience, and longevity.

In this powerful episode of Shift with CJ, CJ speaks with Dr. Jonathan S. Marion—Transformational Life Coach and cultural anthropologist. Together, they explore how to live with intention, balancing long-term goals with presence and self-awareness. Dr. Marion emphasizes shifting from achievement-focused living to becoming the person you aspire to be.

Key Points Covered:

• The Power of “Being” Over “Doing”: We’re “human beings,” not “human doings.” Instead of obsessing over goals, focus on the person you’re becoming along the way.
• The “BEING” Framework for Balance:
  • B – Begin Where You Are: Start by evaluating your current situation before seeking change.
  • E – Explore Your True Goals: Identify if your ambitions resonate with you or are simply societal expectations.
  • I – Identify Your Options: List potential paths, using past positive decisions as a guide.
  • N – Now, Take Action: Don’t let perfectionism hold you back; start moving forward.
  • G – Gratitude for Progress: Appreciate each step you take, recognizing growth, not just outcomes.
• Switching from “Should” to “Could”: Dr. Marion suggests replacing “should” with “could” to open up new possibilities and reduce self-criticism.
• Managing Daily Stress: Recognize minor stressors for what they are, preventing them from snowballing into bigger anxieties.
• Future Casting for Clarity: In overwhelming moments, envision yourself years from now and ask, “How would my ideal future self handle this?”

Key Takeaways:

1. Redefine Success as “Being”: Shift from a goal-oriented mindset to focusing on the kind of person you aspire to become.
2. Adapt with Intention: Accept that life’s detours are part of the process; stay flexible and true to your vision.
3. Approach with Curiosity: Engage with others’ perspectives, understanding their “why” without judgment.
4. Cultivate Inner Peace: Manage your internal state, embracing resilience amidst external unpredictability.
5. Pause for Gratitude: Regularly acknowledge your progress to reinforce fulfillment.

5 Actions You Can Start Today:

1. Reflect Daily: Set aside a few minutes to check in and ask, “Am I being the person I want to be?”
2. Adopt “Could” Thinking: Swap out “should” for “could” in self-talk and experience the mental freedom.
3. Future Casting: Visualize your ideal future self and let their perspective guide you in the present.
4. Daily Gratitude: Each day, list one thing you’re grateful for in your personal journey.
5. Engage with Openness: Approach conversations seeking to understand others’ viewpoints with curiosity.

This episode is a reminder that a fulfilling life isn’t just about goals but about evolving into your best self.