In this conversation, Drs. Milt Lowder and Gabby Caviedes explore the concept of emotional fitness, which is the ability to understand, manage, and use emotions productively under pressure. They explain why emotional regulation is a defining trait of high performers and how it directly impacts decision-making, relationships, and resilience. The discussion highlights the critical difference between reacting and responding, and offers practical strategies to slow emotional impulses, build self-awareness, and strengthen emotional control. This episode reframes emotional intelligence as a trainable performance advantage, not just a personality trait.

In this Growth Spurt, Dr. Gabby Caviedes introduces practical post-failure protocols to help you respond more effectively after mistakes. She reframes failure as information, not identity, and explains why high performers don't avoid failure, they recover from it faster. Using a simple three-step process (regulate, reframe, reengage), this episode offers a clear, repeatable approach for learning from setbacks, quieting self-criticism, and re-entering the moment with confidence and clarity.

In this conversation, Drs. Drew Brannon and Milt Lowder explore the idea of legacy and what we're truly leaving our children and those we influence. While rooted in parenting, this discussion applies whether or not you have kids. They unpack how children pay far more attention to what we do than what we say, examine the "invisible curriculum" we pass down without realizing it, and invite honest feedback from children as a mirror for growth. Tune in for a thoughtful look at what our actions are teaching.

In this Growth Spurt, Dr. Gabby Caviedes reframes how we think about rest and recovery, not as something you earn, but as a critical performance habit. She explains why high performers often treat recovery as optional, how lack of rest quietly limits growth, and offers a simple, practical framework for building sustainable recovery routines. This episode challenges productivity guilt and shows how small, consistent recovery practices protect performance, prevent burnout, and help you show up better every day.

Who you believe you are quietly shapes everything you do. In this conversation, Drs. Milt Lowder and Gabby Caviedes explore how identity informs behavior, decision-making, and personal growth. They unpack the importance of owning your values, building a healthy and empowering self-concept, and resisting the pressure to constantly do more, choosing instead a more intentional, values-aligned way of being.

We're excited to introduce the Growth Spurt, our new weekly short-form series designed to complement the full-length episodes of The Growth Project. These bite-sized episodes are built to jumpstart your Monday morning and help power your week with practical insight and clarity. In our first Growth Spurt, Dr. Drew Brannon breaks down the importance of properly timing and balancing intensity and consistency in the pursuit of reaching new goals.

Feeling stretched thin? In this episode, Drs. Drew Brannon and Gabriela Caviedes discuss one of the most powerful tools for managing your time: boundaries. They explain why better time management starts with better decisions, not more hours, and how setting boundaries protects your time, energy, and emotions and can dramatically reduce burnout. You'll gain insight into how boundaries create structure, improve focus, and help you protect what truly matters, making it easier to live and work with greater balance and purpose.

Building on the last two episodes focused on reflection and taking action, Drs. Drew Brannon and Gabby Caviedes address what often happens next: losing momentum. Most people begin the year with clarity and intention, but slowly drift off the path toward their goals. In this conversation, they unpack why progress fades and why consistent tracking matters. You'll learn how to monitor results, make timely adjustments, and build a feedback loop that keeps your growth aligned and sustainable throughout the year.

Building on their previous conversation in Episode 361 about closing out the year well, Drs. Drew Brannon and Milt Lowder turn their focus to what comes next: action. While reflection creates awareness, awareness without action can actually increase anxiety. In this episode, they unpack why so many goals and resolutions fade and share what it takes to make real, lasting change. You'll learn practical strategies to move from intention to execution, increase follow-through, and build systems that support sustainable growth throughout the year ahead.

As the year comes to a close, how you reflect can shape how you move forward. In this episode, Drs. Drew Brannon, Milt Lowder, and Gabby Caviedes unpack why a simple but intentional year-end process is one of the most powerful tools for personal and professional growth. They discuss the value of setting aside focused time to review what went well, what didn't, and what you learned along the way. Learn how thoughtful reflection builds clarity, fuels momentum, and positions you to step into the new year with purpose and confidence.