excellence, actually

Today, Clay taps into Steve's wisdom as a long-time running coach—which doesn't mean you have to be a runner to get something out of it. The episode covers the most efficient type of aerobic training for any athlete (hint: it's not Zone 2 or HIIT), the mindset and mentality that sets elite runners apart, what makes for a great coach-athlete relationship, how much mileage you need to maximize your performance, super shoes, and, yes, even running influencers. Plus: Steve talks about his truly unhinged high school treadmill workouts. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated transcript (please excuse errors in grammar or spelling) - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTubeSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Once an addict, Eric Zimmer is now 26 years sober. He has made that one huge change through a series of many small, daily changes, or what he calls "low resistance actions done consistently over time in the same direction." His theory of behavior change is at the heart of his successful coaching practice, his wonderful podcast, The One You Feed, and his great new book, "How A Little Becomes A Lot: The Art of Small Changes for a More Meaningful Life." Today, he joins Brad and Clay to share the three practices that have most helped him in 26 years of recovery, how to pursue change without becoming self-obsessed, how to stop looking for answers on how to change and actually get down to the work, advice on updating your limiting stories and beliefs, and what healing from addiction can teach us about smartphone use. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated transcript (please excuse errors in grammar or spelling) - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTube See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This past weekend, in the men's NCAA tournament, Duke led UConn by 19 points and had a 99% chance to win and advance to the Final Four. Instead, Duke improbably blew their lead, and UConn stormed furiously back to win on a last-second shot. We analyze both sides of that performance, answering two questions that apply not just to basketball but to life: How do you stay focused and maintain effort when the odds of success seem insurmountable? And how do you stay aggressive and not get defensive when you have a big lead? We detail how to actually embody a next-play mindset (easy to say, hard to do, but useful for when you're behind or up big), how to take a promote rather than a prevent mindset (or: playing to win, rather than playing not to lose), and why the "zero-zero reset" can keep you calm under pressure. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated transcript (please excuse errors in grammar or spelling) - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTube See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

March Madness has given us some incredible moments between coaches and their players. Today, we use one in particular — the viral moment between Maryland's coach Brenda Frese and star player Oluchi Okananwa (you can watch it at the link below) — as a jumping off point to talk about leading and motivating more broadly. What can all of us learn from the moment between Frese and Okananwa? How should we use and distribute validation? When does intensity help and when does it hurt? When might negative self-talk actually be a good tool to use? This episode is for everyone, because whether you're coaching others or simply trying to better lead yourself, you've got to know how to light a fire without burning down the house. Link to video of Frese-Okananwa: https://x.com/sportingnews/status/2035769026308162041 Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated transcript - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTube See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, we unpack one of the most universal performance problems: getting in your own way. Drawing on the "Self 1 vs. Self 2" framework from The Inner Game of Tennis, neuroscience, and child psychology, we explore why caring too much can be the very thing that tanks your performance — and what to actually do about it. From fourth-grade Turkey trots to Roger Bannister's sub-four-minute mile, we cover the many forms of self-sabotage (before, during, and the night before the big day), how to be a "good enough parent" to yourself under pressure, and how coaches can help athletes quiet the inner critic without pretending it doesn't exist. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTube See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What do success and failure have in common? They can both trap you. Success can lead to complacency or a plateau, and failure can render you so discouraged or apathetic that you don't feel ready to try again. That's not a fun place to be! So today we're discussing how you can build and keep momentum, no matter the reason you might get stuck. Drawing on wisdom that ranges from NBA star Steph Curry to the ancient Buddhist priest Takuan Sōhō, we about talk momentum killers (and how to avoid them), the importance of knowing how to both "go where the water's fast" and stop one rep short, and the rule that will help prevent you from wallowing in failure or basking in success for too long. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTube See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How do you have fun while working really hard? For many elite athletes, figuring out how to balance joy and suffering is the key to a long and successful career. Today, we explore how they do it — and how you can, too. We dig into the psychology of "beautiful suffering," explain why joy is connected to agency, the important difference between authoritarian and authoritative coaching, and the steps you can take to shift from extrinsic to intrinsic motivation, which is the ultimate competitive advantage. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated transcript - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTube See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, for our monthly round-up, each of us shares a reflection from February: Brad explains what his chaotic book launch taught him about achievement, fulfillment, responding not reacting, and putting into practice other lessons we discuss regularly; Steve discusses using A.I. to help him do his work, and whether it can ever produce something truly great; and Clay shares a tool that has helped him keep things moving on big projects even when the roadmap isn't super clear. It's a new format with the same great insights. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated transcript - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTubeSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Olympics are the ultimate laboratory for human performance. So today we're diving into some our favorite moments from the 2026 edition—and the lessons we can take from them. Between the bizarre "penis-gate" ski jumping scandal, Lindsey Vonn's downhill ski, and Ilia "Quad God" Malinin's ice skating performance, there are tough questions to tackle: When does dedication cross into dangerous territory? How does an athlete handle Olympic pressure — or recover from failure on the world stage? And what can we all learn for our own pursuit from these elite athletes? Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated transcript - Subscribe to The Growth Equation newsletter - Join The Growth Equation Academy - If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTube See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We're going to go ahead and say that today's episode is more densely packed with wisdom than any episode we've ever released. We are joined by Great Britain's Olympic ice dancer Lilah Fear (@thelilahjoshow), who, along with her partner Lewis Gibson, is currently competing in the Olympic games. You don't need to know anything about the sport to appreciate just how dialed-in Lilah's mental fitness is; nor do you need to be an elite athlete (or any kind of athlete) to find use in the strategies she talks about today: how she manages pre-performance nerves, takes feedback, turns every setback into a challenge, stays present, gets back to work after victory or defeat, and so much more. It's a masterclass on (unsurprisingly) Olympic-level resilience delivered straight to you from one of the world's best. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Connect with Lilah on Instagram: @thelilahjoshow Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTubeSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why do so many people sacrifice their values to make it to the top? People in business who commit fraud; writers who plagiarize; athletes who dope — the list goes on and on. At the core of understanding why is a question that is useful for all of us to ask: How do we pursue excellence without losing ourselves along the way? In today's episode, we unpack the dangerous dynamics of optimization culture, where the drive for growth, status, and money can overtake basic integrity. We explore why the health and wellness industry is uniquely set up to exploit our deepest fears about performance and mortality, how people rationalize crossing ethical lines (from doping athletes to supplement-shilling influencers), why having the right people around you isn't just nice but essential, and why righteousness and purity often get in the way of decency. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated, unedited transcript Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTubeHosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This past weekend, when Alex Honnold climbed Taipei 101's 1,667-foot tower without ropes, he wasn't thinking his way up; he was doing what elite performers across disciplines—from musicians to surgeons to mathematicians—do when they're operating at their peak: feeling their way forward. In this episode, Clay and Brad unpack two related concepts from psychology: situated cognition (thinking with your body rather than your mind) and positive felt sense (the bodily sensation that something is right before your brain can articulate why). You'll learn how to use them, as well as develop an understanding of the the fours phases of competence, get practical tactics for developing your own feel and intuition, learn why thinking can get in the way of optimal performance, and come to appreciate how the concept of "wu wei" can counteract the tendency to control or tense up. Whether you're an athlete, artist, or professional, this conversation reveals how to move from effortful thinking to effortless flow—and why that journey matters for all of us trying to know ourselves better. Get a free LMNT drink mix pack with any purchase: drinkLMNT.com/Clay Click here for an AI-generated, unedited transcript Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple PodcastsSpotifyAndroidPocketCastsYouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Clay interviews Brad about his new book, The Way of Excellence, which releases January 27th and is a culmination of 15 years of research, reporting, and coaching on what it means to live a truly excellent life. Brad shares the remarkable story of how his book landed a blurb from Steve Kerr, how this idea originated on a trip to the Himalayas almost two decades ago, and breaks down the biological, psychological, and philosophical foundations of excellence, as well as the mindsets that will allow you to practice it. Featuring insights from world-class performers—including chess grandmaster Maxime Vachier-Lagrave, Olympic bobsledder Kaillie Humphries, and master furniture maker Peter Korn—this conversation reveals how excellence isn't about perfection, but about pouring your all into what matters while accepting the heartbreak that comes with caring deeply. Whether you're an athlete, artist, parent, or professional, this episode offers a roadmap for reclaiming excellence in your own life—one focused day at a time. CLICK HERE TO ORDER Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" AMAZON LINK Click here for an AI-generated, unedited transcript Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Routines are powerful tools for peak performance—until they become the performance itself. In this episode, we explain the important difference between routines that serve you and routines you serve. You'll learn why elite athletes keep their warmups simple, how to avoid turning routines into superstitions, the "training wheels" theory of routines, Brad's 3-3-3 daily, weekly, and monthly practice system that he uses in place of routine, how to bulletproof your routine by developing multiple pathways to the same mental state, and what to do when your routine falls apart (hint: it's a learning opportunity, not a catastrophe). Whether you're an athlete preparing for competition, a creative trying to do deep work, or just someone drowning in productivity advice, this episode will help you build routines that actually work—and know when to let them go. Click here for an AI-generated, unedited transcript Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

91% of New Year’s Resolutions fail. That’s because behavior change is really hard. Which means that the only real way to make new habits stick is to build them in the right way. Today, we’re giving you a few ideas on how to do just that, exploring why values-driven goals beat outcome-based ones, how to design your environment for success rather than relying on motivation or willpower, and why starting small (really small) is the secret key to radical reinvention. We’ll talk using your phone less, moving more, and allowing yourself to keep procrastinating (sometimes). Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We're ringing in 2026 by bringing you 26 lessons that will help you achieve excellence in whatever it is you do. These are the the habits, practices, and mindsets that we revisit so often in our work and that have proven effective in creating a foundation for high-level achievement. Consider this your cheat sheet: Give yourself credit for the things you're doing well, notice areas you might like to improve, and then come along with us for another year of trying to help you perform your best at the things you care about most. Click here for an AI-generated, unedited transcript Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Merry Christmas! We're taking a little break, so we're bringing you an episode with an all-time great athlete, Courtney Dauwalter, whose interview, two years later, still delivers some all-time great advice on excellence. Here's the original intro... 01/04/24: Last summer, ultrarunner Courtney Dauwalter did something that had never been done before. She ran three of the sport's most iconic 100-mile races... within 10 weeks of each other... and won all three. (She also set the women's course record on two of them.) It was an incredible achievement, even for someone who has long established herself as one of the greatest ultraunners of all-time. How does she do what she does? Through a rare mixture of joy, curiosity, and intensity that will change how you think about competition and ignite your own self-belief. Here, she talks about what she calls "the triple," why she goes in search of the pain cave, the unique visualizations and mantras that she uses to help her solve problems on the trail (like the time she went 98% blind), and how she manages to always keep "joy in the front seat." Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Just last month, Sasha DiGiulian completed only the fourth ever free climb (and the first by a woman) of "Platinum," a route on El Capitan—a 23-day feat that tested her physical and mental boundaries, including nine days of being stuck in a hanging portaledge 2600 feet above the ground to wait out inclement weather. Sasha opens up about overcoming fear, handling adversity with grace and patience (she underwent five hip surgeries to reconstruct both her hips that kept her out of climbing for a year), and the mindsets that have fueled her success both on and off the rock. She discusses why she climbs, how she uses fear and risk, and what she's learned about finding "an attitude of gratitude" for the intense pain that accompanies rock climbing. Click here for an AI-generated, unedited transcript Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

At some point, we're all going to suffer. So what if you treated it as a practice—something to be done skillfully? This was the question Matt posed to himself when he came back to running in his late twenties, after quitting the sport following his senior spring season of high school track. He said he'd become fearful of the pain of racing. He was scared to suffer. He's spent the last two and a half decades mastering his mind. In the time since, he's become a successful run coach, an endurance athlete, and a writer. And he's learned many valuable lessons about what it is to suffer. (Most recently, while dealing with a particularly bad bout of long Covid that left him incapable of exercise for long periods of time, he suffered through a 100K in 90-degree heat on minimal training.) Today, he talks about the mantra he uses to get himself through difficult moments, the most common mistakes he sees athletes making over and over again throughout his years of coaching, why never being satisfied is a good thing, and his practice of what he calls "benevolent shaming." Click here for an AI-generated, unedited transcript Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, we dive deep into the age-old debate of talent acquisition versus talent development, using the contrasting blueprints of top college basketball teams as a springboard. We discuss the complex interplay of genetics, opportunity, motivation, and grit—not just in sports, but in every domain of life—as well as challenge the binary of nature vs. nurture, discuss the pitfalls of applying the "talent" label at too young an age, and offer practical advice for parents, coaches, and anyone looking to harness or develop talent. Whether you’re a late bloomer, a prodigy, or just looking to get a little better every day, this conversation will challenge how you think about talent. Click here for an AI-generated, unedited transcript Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

As a thanks you to you on Thanksgiving week, we're answering a handful of listener questions. 1. How can I navigate periods of intense work where my life is out of balance without developing bad habits? 2. If I truly internalize that achievement won’t make me happy, won’t I lose my drive? 3. How can I manage the tedium of doing a job that’s meaningful but involves a lot of boring day-to-day work? 4. How can I distinguish between normal training fatigue and chronic exhaustion from overtraining? 5. After a race/performance, I often come back too quickly without being fully recovered, or wait too long and lose fitness. How should I think about timing my return to training?  Thanks to everybody who has sent along a question — and thanks for being a part of the The Growth Equation and excellence, actually community. If you'd like us to answer something that has been on your mind, email [email protected] or call our voicemail at 646-893-9503. Click here for an AI-generated, unedited transcript Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter Join The Growth Equation Academy If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Elite performers know: mental fitness needs the same intentional training as physical fitness. In this episode, we break down mental fitness into three trainable components: resilience (your mental strength), emotional regulation (your psychological endurance), and psychological flexibility (your mental mobility). Drawing from meditation research, disaster psychology, and ultra-running wisdom, we explore what often gets confused for mental toughness (toxic positivity or stoic repression) and discuss what it actually takes to respond skillfully to life's inevitable storms. Learn practical tools for processing difficulty, the critical role of community in resilience, and why your values become the roadmap when emotions narrow your world. Click here for an AI-generated, unedited transcript If you have a question for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How does someone become CEO of The Atlantic, run a 2:29 marathon at age 44, write books, make music, and still be present for their family? For the answer, we turned to Nick Thompson, who, conveniently (and impressively), does all of those things. On today's episode, we use the release of Nick's new book, The Running Ground, to discuss his systematic approach to productivity and running, including how he organizes his day for maximum impact, why he has "non-goals", the best lessons running and writing have taught him, and how he pushes past limits, in running and in work—including the revelation that helped him break through a decade-long performance plateau after cancer. Click here for an AI-generated, unedited transcript If you have a question for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week, we use the L.A. Dodgers' Yoshinobu Yamamoto’s gutsy back-to-back World Series appearances in Game 6 and 7 to discuss what we’re calling the optimization (or protocol) trap. This is when you become so tethered to a specific routine or “optimal zone” of performance that you become fragile. You trade self-efficacy for hyper-control or neuroticism. There are plenty of times when you have to perform and you’re not at your best, or the external conditions aren’t ideal. Being able to send it anyway—much like Yamamoto did in Game 7—is the sign of a truly elite performer. So today’s episode is all about training and building anti-fragility. We discuss how to differentiate between wisdom and fear when you hear the voice telling you to pull back; how to use “safe-to-fail” experiments to train self-efficacy; how to distinguish between faith-based confidence and delusion; and how to build routines that are flexible rather than rigid. Click here for an AI-generated, unedited transcript If you have a question for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In anticipation of the New York City Marathon this weekend, we (well, okay, mostly Steve) discuss the ins and outs of how to have your best race, building you a complete toolkit to help you get through 26.2 miles. BUT! It’s not just for runners. As the legendary marathoner Eliud Kipchoge once said, “Marathon is life, and life is marathon.” So we're explaining how each of the tools you can use for the marathon—and the lessons we’ve learned from running them—apply to life. This is about expectations, handling nerves, goal-setting, doing hard things when they get hard, working through difficulty, managing disappointment, learning how to surrender, letting go and much, much more—in running and in life.  Click here for an AI-generated, unedited transcript If you have a question for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For a long time, it was assumed that fatigue was a muscular phenomenon. It was thought be a set point and once you hit it, you couldn't go any further—like running into a wall. However, more recent research has showed that it's actually much more of mental phenomenon. Our brain shuts us down before our body does, in order to protect us from injury, exhaustion, or even death. (See: Tim Noakes's central governor theory and Samuele Marcora's model of fatigue, both of which we discuss in today's episode.) This presents us with an interesting conundrum: We have to get to know our fatigue extremely well, so that we know how to navigate all the signals it's sending us. Knowing when to ignore your brain's warning signs, and when to heed them, has far-ranging consequences for everything from endurance sports to creative work. So today we're teaching you the steps to help you learn how to dance with your fatigue. Click here for an AI-generated, unedited transcript If you have a question for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Click to pre-order Brad's new book, "The Way of Excellence," which Steve Kerr, nine-time NBA Champion, is calling "an absolutely beautiful book" Subscribe to The Growth Equation newsletter If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We talk a lot on this podcast about the principles that underlie true excellence, so we’re especially excited when we see those core ideas exemplified in the real world. On today’s podcast, Steve, Brad, and Clay each pick one sports moment from this past weekend that illustrated a lesson (or three) about healthy competition, unpacking what you can learn from the Tigers and Mariners going 15 innings, A’ja Wilson’s third WNBA title, and the Chicago Marathon. All in all, we ended up with seven lessons about how to compete the right way. * Pre-Order Our New Book, "The Way of Excellence," Today—And Get Great Bonuses! To get a limited first edition copy plus great exclusive bonuses, pre-order The Way of Excellence from Amazon, Barnes and Noble, or Bookshop,org, and then fill out this form with your order number to receive your bonuses today. Whether you are pushing your limits at the gym or on the track, practicing guitar, coaching or leading a team, honing a craft, practicing medicine, or finally taking on that big creative project, this book will help you create, contribute, maximize your potential, and be the best and most authentic version of yourself. Steve Kerr, nine-time NBA champion and coach of Team USA, read an early copy and called it "an absolutely beautiful book...it captures a lot of what I believe as a coach." Pre-orders are a huge help to us and the best way to support our work. They are also a great deal for you. As an "excellence, actually" listener, if you pre-order today, you'll get access to incredible exclusive bonus materials—including a professionally produced 90-minute masterclass, a workbook with interactive exercises for each chapter, a comprehensive reading list, and more. It's an absurdly good value. 1. Click to pre-order The Way of Excellence 2. Fill out this form with your order number to receive the bonuses. * Click here for an AI-generated, unedited transcript If you have a question for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, we're exploring the transformative power of curiosity, which is one of the most effective tools elite performers use in high-pressure situations. We'll explain how shifting from a mindset of fear or rigid confidence to one of open curiosity can change your biology and psychology, unlocking new levels of performance—whether you’re stepping up to a heavy barbell or presenting to a boardroom. It orients the brain way from a threat-based "avoidance" mindset, and towards a challenge-embracing "approach" mentality. Drawing on neuroscience, psychology, and real-world stories from elite athletes and performers, we're giving you practical tools to keep you curious in high-stakes moments. Unedited transcript: https://docs.google.com/document/d/1z5-KGTToE5cGVHJQtfE2d5gF0aLYjKin-Ww8ADEzztw/edit?usp=sharing If you have a question for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Is personal development and self-improvement making us better—or just more self-absorbed? In today's episode, we wade into the debate sparked by a recent New York Times article (link below) about whether the world of betterment is actually helping with personal growth, or just creating inward navel-gazing? We discuss how to think about the role of individual agency in a world of structural challenge, the pitfalls of hyper-optimization, and why nuance (and community) matter more than ever. We explore how to use self-help as a tool—without letting it take over your life. Whether you’re a self-improvement skeptic or a die-hard devotee, this conversation will give you new ways to think about growth, agency, and what it really means to be excellent, on both an individual and collective level. "Is Today's Self-Help Teaching Everyone to Be a Jerk?" by Emma Goldberg: https://www.nytimes.com/2025/08/25/style/self-help-books-columns-readers.html Unedited transcript: https://docs.google.com/document/d/1mzKxdG-NcdRbzUsKH6IEMLGt3z5Z7Fln00AN1T4hN3U/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Forget everything you’ve been told about toughness. On today's episode, we're taking on many of the macho myths that dominate sports, business, and social media. Is “pushing through the pain” just stupidity in disguise? Are Instagram’s chest-thumping “tough guys” actually the weakest of all? We'll unpack the lies we tell ourselves about grit, reveal why real resilience is nothing like what you’ve been sold, and give you the tips and strategies to build a toolkit that facilitates true toughness. If you’re ready to ditch the clown show and discover what toughness really takes, this episode is for you. Unedited transcript: https://docs.google.com/document/d/1-BVoxHDP06B6-gQSQftn8eD5iVfCkQol3gVedHF0waY/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Before the 1993-1994 NBA season, coach Phil Jackson wanted to get his Chicago Bulls some help. They'd won the championship the previous year, but right before the season, Michael Jordan made a surprise retirement announcement. So Jackson called George Mumford—a meditation practitioner who was then teaching mindfulness in hospitals, clinics, and prisons—hoping he might be able to use the same techniques to help the Bulls deal with the stress of success and MJ's departure. Mumford would go on to work with Jackson through six NBA titles: the Bulls in '96, '97, and '98—after MJ returned—and the Lakers in '00, '01, and '02. He has since gone on to a long and successful career as a sports psychologist and performance consultant, teaching people how to stay mentally fit and resilient even amidst difficulty and uncertainty. We often discuss the importance of cultivating the ability to respond rather than react—and George Mumford has made a living out of teaching that skill to some of the world's best performers, including Kobe Bryant and Michael Jordan. Today, he discusses how to make yourself "flow ready," silence your "negative committee," use his 4 A's framework to deal with difficulty or pain, and manage the moment. Unedited transcript: https://docs.google.com/document/d/1LeQur4snw3Qe6IPSuhG597DQwPx_9kdVhxYw94xFOWA/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts YouTube Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

As we transition into Fall, we've got a few ideas and strategies that we're trying to implement into our lives. Today we're sharing those with you, with the hope that they might also help give you some good momentum heading into the last quarter of the year. You can think of it as your Fall Performance Syllabus. We'll break down the importance of thinking through "set and setting" when beginning a task, how to nail transitional moments of your day (and overnight) with as few energy leaks as possible, and how to master the art of letting go by recognizing when you've got more work to do and when you just need to let things flow. Unedited transcript: https://docs.google.com/document/d/1tEoqmZ2Y_FCFWV1eoDTOnrTbLTW-j1g8i4tPCPGWA4Q/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What role should work play in your life? How hard should you be working? And how can you do it in a way that's sustainable over years, or even decades? These aren't simple questions to answer, even if both the "grind like crazy to get ahead" and the "find your bliss" sets tell you that they are. Today, we've enlisted the help of Cal Newport to discuss healthy ways to think about how hard, meaningful work might fit into your life. You'll learn the difference between hard work and work that’s hard to do, why taking lessons from exceptional outliers might hurt more than help, a three-question heuristic that’ll help you evaluate tradeoffs between work and life, and how knowing your maximum effective dose can change how you think about exertion. Unedited transcript: https://docs.google.com/document/d/1ztEstpIhcaz7tCYne9QRxa4rtXH6kVnnCQEDx8rtIU0/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The stories we tell ourselves shape our reality, heavily influencing our decision-making, behavior, and ability to bounce back from challenges. Which is why it's important to identify the "narrative values" that help frame the story of your life. These are the words that will impact how we show up in the world, and how we interpret what happens to us, affecting both our psychological and biological responses. Today, we discuss simple ways to identify the narrative values that are most important to you, the relationship (and important differences) between values and goals, and how to use values to help you navigate everyday life. Plus: the fascinating science showing how your brain is a prediction machine, and why acting on our values is even more important during times when we're feeling apathetic about them. Unedited transcript: https://docs.google.com/document/d/1ItRYor3-fvXuMW6bFY_oqT2A4kHxFdyS8Ibrzl3Eoy0/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We spend a lot of time on this podcast talking about how to achieve success in your own personal pursuit of excellence, but we don't spend all that much time talking about what happens after that: how do you sustain it? That's the question facing Cooper Lutkenhaus, a 16-year-old who recently ran a blazing 1:42 in the 800-meter race at the USA Outdoor Track and Field Championships, who provides the launching pad for today's discussion. But it's a question relevant to any of us, whether you've already reached some heights of success or you're still climbing to get there. (And we've even got some thoughts for those who feel like they've been climbing, without success, for too long.) Today’s episode is all about the strategies and habits of turning a moment of greatness into long-term excellence. We discuss structuring practice (and play) to facilitate encouragement and engagement, navigating both short-term and long-term feedback loops, staying true to intrinsic motivation rather than external rewards, and much more. Unedited transcript: https://docs.google.com/document/d/1NDKG39rLl64NR8jU0SBWbXTkaLdvJOmJjEyC13s2ioM/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Since we launched "excellence, actually," we've gotten a bunch of questions from listeners and members of The Growth Equation Academy. So today we're answering four of your most pressing questions. (1) Where is the line between productive preparation and preparation that is done purely to curb anxiety about an upcoming event? (2) How should we transition between important tasks or deep work periods without leaking energy or focus? (3) How to turn down an overactive mind-body threat or alarm system? (4) What role does the efficiency of A.I. have in our pursuits of excellence? As always, we're giving you the most effective, time-tested strategies and practices we've found to deal with each of these issues. Unedited transcript: https://docs.google.com/document/d/16x-xU0RrAIx8PhBBlNWJb6RndmYnZLvjjsSjGajhWvs/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

It's the end of the day and you're finally ready to shut down, unplug from work, relax, or go to sleep—except your mind won't stop racing. You're wiped, but your brain and body are still vibrating. Maybe this doesn't just happen at the end of the day, but during breaks throughout it, or maybe you notice it when you've finally gotten to the weekend or a vacation and still can't turn off. This is restless exhaustion, and it seems to be the status quo of our modern world. It's a disconnect between your energy (which is low) and your activation (which is high). So the usual solution of being told to "relax" doesn't work. What you need are a set of tools and changes to your environment that help you downshift your nervous system. That's what we're giving you today. We talk about how restless exhaustion came to be and why it's triggered by the modern world, differentiate between type 1 and type 2 restless exhaustion, and give you the actionable strategies to help you navigate both and get to a state where you can actually rest. Unedited transcript: https://docs.google.com/document/d/1r1LCdHT0Lq49LVrEMlAHukxcDXzWktu4Y5puScv5Tfg/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

At some point, we will all face discomfort, be it psychological or physical, at work or in a workout. But we do often get to choose how to handle that difficulty: Can we work through it? And if so, how? Or is it a case where fighting it actually makes it worse? If we can’t work through it, can we continue to perform at a high level despite the discomfort? Today’s episode is all about giving you the most effective, time-tested tools we’ve come across to help you answer those questions. We discuss how to shift your focus by zooming in and out; the self-talk trick you can use to give yourself some psychological distance; a more effective way to label your emotions so that you can better navigate them; and the surprisingly effective acceptance mantra when every other tool fails and you’ve got not choice but to take the difficult thoughts or feelings along for the ride. Unedited transcript: https://docs.google.com/document/d/1irbBlDcSa0uqLoG8w6OJtnITDnIz7Du6msCRx2EWEm8/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Just about everyone has been caught thinking that some big achievement would fulfill them—only to get there and realize it didn't. This is the Achievement Trap, and it's so sticky that even those who are well-versed in its trickery still find themselves following into its clutches. But there's another way, one that was exemplified by golf's #1 ranked player Scottie Scheffler during a recent press conference that went viral. It involves a different type of fulfillment, one that we explore in depth on today's episode. We break down what we think people got wrong about Scheffler's comments, what it reveals about our societal ideas of greatness, how to balance ambition with acceptance, and differentiate between outside-in and inside-out success. Unedited transcript: https://docs.google.com/document/d/141phkbxVVQyiaWZSCCkL-gF8SGMZTG8GWBSBO1wuAPA/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We believe it's important to do hard things. In fact, as your may know, Steve wrote a book with that very title. But there's a difference between taking on challenges that lead to meaningful growth, and meaningless suffering for likes and validation. That difference is often lost in the performative world of social media. Today's episode is about giving you the skills to build true resilience. We differentiate between purposeful and purposeless difficulty, discuss whether or not the "comfort crisis" is real, introduce a modern affliction we're calling "Zombie burnout," detail Hans Selye's pioneering research on stress (and how its impact on our bodies is determined, in large part, by the meaning we give it), and show you how to apply concepts like "Right Effort" and "The Moat of Low Status." Buy "Do Hard Things" by Steve Magness: https://www.stevemagness.com/do-hard-things/ Unedited transcript: https://docs.google.com/document/d/13lH47HlWg0Y99fZktUPqK5R3pD-Jq8w0Vxg_98d0xbg/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, we're taking exception with a couple ideas you often see passed around in the health and wellness space: that balance is achievable (or even desirable), and that obsession is unhealthy. To be truly excellent in a pursuit, it's going to require a level of hyper fixation or single-mindedness that is often maligned, and that will draw energy from other areas in your life. The key is to build systems into your life that keep your constructive or productive obsession from becoming destructive. We discuss the tools you need to do just that. You'll learn about the importance of separating effort from external validation, establishing daily or weekly non-negotiable activities and support systems to prevent burnout, employing the 48-hour rule after success and failures, and understanding the difference between dynamic and static balance. Unedited transcript: https://docs.google.com/document/d/10MMRRbfEuzMtB2-aDf0Wf3nfv0aJ_T-ltj8dLwl_TyU/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Here's a phrase we often come across: “Comparison is the thief of joy.” This is absolutely true! Unfortunately, we’re biologically wired to seek status and recognition, and with that evolutionary need comes comparison. It’s inevitable. So today, instead of telling you not to compare, we’re giving you the practical tools that will allow you to do it in a healthy way. You’ll learn about the game-changing distinction between being known versus being recognized that could transform how you think about status; we’ll talk about how to do build an authentic identity and value system in a world that’s obsessed with status and personal branding; and we’ll break down the ways to seek recognition that will leave you feeling inspired rather than drained. Link to an unedited transcript: https://docs.google.com/document/d/1Nv-nN6fGyBvp-WaKTYlsQ6PgjNa3TLo6fbW5L7iFve0/edit?usp=sharing Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you enjoyed this episode of "excellence, actually," do us a huge favor: subscribe—and text three people about one of the insights or tools from today's show so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On the inaugural episode of our rebranded podcast "excellence, actually," Steve Magness, Brad Stulberg, and Clay Skipper discuss the rebrand of the show (previously FAREWELL), define what they mean by excellence, and show how it's available to all of us—starting with three counter-intuitive but significant mindset shifts that will help you in the pursuits that matter to you most, and that make you into the person you want to be. Not to be confused with the performative nonsense that is peddled online by grifters and influencers, these are the evidence-based systems that work for the best in the world, the tools that make them (and will make you) excellent, actually. Transcript: https://docs.google.com/document/d/1TVnQlUGqeqG8FOrMbFgJWXRvyQt9fpKmGZFhOKjdPZk/edit?usp=sharing Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you enjoyed this episode of "excellence, actually," do us a huge favor: subscribe—and text three people about one of the insights or tools from today's show so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We all know we need to take breaks to allow ourselves to rest and recover, both physically and cognitively. But it can be especially hard to do when we feel like we need to keep pushing. So today, we're tackling that problem: What would it look like to design our days around sustainable rhythms rather than maximum output—and how do we do this while still meeting real-world demands? We talk about how to deal with the anxiety and guilty that can come with taking a break (and feeling behind); give you effective strategies to take both micro/daily breaks and macro/seasonal breaks; and talk about ways to think about building rest and recovery into a long-term path to sustainable success. **ANNOUNCEMENT**: Next week, the podcast will be relaunched as "Excellence, Actually." Subscribe now so that the show still shows up in your feed. If you search for the show, make sure you search "Excellence, Actually." Link to read an unedited transcript: https://docs.google.com/document/d/1IhnkVxNQuL8u_cDf3VVT_KEVQlaiAl5z9yqI3sw4qZ8/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How do you know when to persevere through a rough patch—and when to give up entirely? And if you do decide to push through, what are the most effective tools to bolster your resilience and get you through to the other side? That's what we're breaking down on today's episode. We'll help you recognize when to continue striving despite setbacks and when it's wiser to avoid the sunk cost fallacy, stop, and pivot. Plus: we'll get into what we get wrong about quitting in today's world more generally. Then, we'll walk you through tips and strategies to build your grit: when to zoom in vs. zoom out, how take the next play mentality, and where you can employ frameworks like "strategic laziness" or H-A-L-T. Link to an unedited transcript: https://docs.google.com/document/d/1TD8pyDn4rYq9I6-PyxlmJpkeOgGTtaUZVA7BUP-sJEI/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Exercise isn't just a way to better yourself physically. In fact, through our years of running, competing, and working out, we've found some of exercise's greatest gifts to be the lessons it teaches us about ourselves and about life. Here we are sharing nine of our favorites that you'll find useful whether you exercise or not: how to stay patient, how to relax when things get hard, how to create some space between you and your thoughts, how to take the long view, how to be curious, how to stay out of the way when things are going well, and more. Unedited transcript: https://docs.google.com/document/d/1DJZGaakGcLkHxt_laQBHEuyCkjGTlo1npCbhIlYEe7g/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

David Ricks first competed in a powerlifting competition in 1981, when he was 21 years old. At 66, he is still competing. Along the way, he's won 13 world championships, 32 national championships, and 71 world records. You might say he knows a thing or two about mastery, excellence, and sustaining both over a long period of time. Today, he shares his training routines, the importance of setting reasonable goals, and how he balances life, work, and lifting. Ricks emphasizes the necessity of listening to one's body, maintaining a healthy attachment to the sport, and adhering to disciplined yet flexible plans. Link to an unedited transcript: https://docs.google.com/document/d/1lKSppNA2f74MKzHtgfRujsE6oxy0arjQ2ULE0SnoBIQ/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

By some estimates, the voice in your head can spew up to 4000 words per minute, making it all the more important that we learn how to live with it. This can be especially hard when it's loud and critical, which (maybe you've noticed) it has a tendency to be at some of the most inopportune times: right before an important event. Today we discuss strategies for turning your inner critic into an inner coach before, during, and after a key performance. We discuss the neuroscience behind self-talk, its impact on your overall health and well-being, practices to reframe negative thoughts and to productively deal with failure, and the effect of the internet and cultural environment on our inner voices. Books cited during this episode: "Chatter" by Ethan Kross If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why are some people disciplined and others aren’t? It’s not because of an innate character trait, but because disciplined people have simply trained the skill of being disciplined. Today we break down how to do that by discussing how motivation and inspiration can (and often do) get in the way of discipline, the power of routines and constraints, strategies to embrace the discomfort of just getting started, the difference between positive and negative freedom, and the role that identity plays in discipline. Plus: dealing with the dread that comes from that one item on your to-do list that you can't ever get around to—and how to finally get around to doing it! Unedited transcript: https://docs.google.com/document/d/1qkMtWyUf5j3lSQiQ2baOyUPXfUyQGIg8oSSda_tVFas/edit?usp=sharing If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This is the second of two episodes we're devoting to the topic of masculinity. Last week, in part one, we spoke with Richard Reeves about how changing ideas of what it means to be a man have left many men feeling adrift. Today, Brad, Steve, and Clay discuss that episode, reflect on some clips from a few other voices who've thought deeply about this issue, and open a conversation about potential solutions or ways forward. They talk about why the masculinity crisis is really a crisis of meaning, mattering, and mastery; highlight problems with the concept of the "alpha" male, particularly as its portrayed online; discuss pathways to meaningful socialization and personal growth; and propose expanding opportunities for genuine human connections as essential to counteracting the destabilizing effects of screens and the internet. Together, we can chart a better path forward for us all. Check out "The Crisis of Masculinity, and Why It Matters For All of Us (Part 1)" here: https://podcasts.apple.com/us/podcast/116-the-masculinity-crisis-and-why-it-matters-for-all/id1505257676?i=1000705663607 If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Over the next two weeks, we're going to be exploring the topic of masculinity—more specifically, how changing ideas of what it means to be a man have left many men feeling adrift, and what a path to a more positive masculinity might look like, particularly amid a backdrop of hyper-productivity, optimization, and toxic influences like Andrew Tate. Today's show features an interview with Richard Reeves, author of "Of Boys and Men: Why the Modern Male Is Struggling, Why It Matters, and What to Do About It," who is one of culture's leading thinkers on these issues. Together, we explore one of our time's most pressing questions: How do we make better men without hindering societal progress and gender equality? If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

You've got questions, we've got answers. Today, we dive into listener emails and voicemails to answer some of your questions. 1) Can you give me a minimalist daily health checklist? 2) How do I tell the difference between a rut and burnout? 3) What do "good" breaks actually look like?  4) How do I stay committed to long-term goals when short-term stuff always gets in the way? If you have a questions for us, send an email to [email protected] or call our voicemail at ‪(646) 893-9503‬. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In the world of sport and performance, a lot is made of executing under pressure. "Don't choke," we often say. However, what is perhaps more impressive (not to mention realistic) is being able to bounce back from choking. (In some ways, this is what Rory McIlroy displayed in his Masters victory this past weekend, winning in a one-hole playoff after a couple of big misses—and, to be fair, many more great makes—on the back nine.) Resilience isn't about never crumbling under pressure, but about building yourself back up before falling into a complete spiral or meltdown. So today we offer strategies to help rebound from mistakes, discuss the physiological and psychological dynamics of choking, highlight stress inoculation practices for performance training, share "reset and refocus" rituals, and explain ways to reframe success internally. Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

As we often say, people have a tendency to drastically overestimate what they can do in a day and drastically underestimate what they can do in a year, particularly these days when so much of our world is oriented towards instant gratification. So today we're talking about the art of sustainable success and how to play the long game. We discuss how to overcome the difficulties of setting (and sticking to) big goals, strategies for staying disciplined and trusting your plan, ideas about how to build in short-term checkpoints, and ways you can hone the ability to zoom in on day-to-day progress while maintaining a longer perspective. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today we're breaking down confidence. We discuss what it is (earned self-belief) and what it isn't (bravado, arrogance, positive thinking, or the absence of doubt and insecurity); how to build and maintain it; the cons (and some surprising pros!) of delusional confidence; how to keep from tipping over into complacency or arrogance; and practical steps to get your mojo back after a slump. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, we talk about how to navigate life and athletic performance amidst stress. We discuss the impact of mental and emotional stress on physical performance, and share personal anecdotes and scientific insights on the interplay between cognitive stress and physical endurance, including effects on the immune system and cortisol levels. We've also got some practical advice on adjusting training intensity, work tasks, and daily routines during high-stress periods, and break down how to set realistic expectations about what you can do, prioritize what's important, and best apply stress management tools. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

March Madness is back! In honor of its return, we put together a special edition FAREWELL bracket with sixteen of the world's best performers, across sports and entertainment. Following a random seeding, we broke down each matchup until we had our lone champion. So give it a listen and find out who took home the title of World's Top Performer. And then please let us know what we got right, and what we got very, very wrong. Email us at [email protected] or leave us a voicemail at (646) 893-9503. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

"All of humanity's problems stem from man's inability to sit quietly in a room alone." The French philosopher Blaise Pascal said this in 1654. A study published in 2014 found this to be true: many subjects chose to administer an electric shock to themselves rather than sit alone with their thoughts. It's a universal difficulty being with the discomfort that sometimes bubbles up out of our own brains, be it boredom or anxiety. But it's often on the other side of this difficulty that we find our most creative breakthroughs. Plus, achieving excellence in any craft requires an ability to negotiate with the negative voice in your head. So today, we go deep on strategies for mastering the art of solitude, detailing our own struggles with it and the tools we use when we feel the urge to short-circuit mental discomfort by reaching for a distraction. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ Now offering up to $5 for ideas, questions, or guests that make it onto the show. Email Clay at the [email protected] or leave a voicemail at (646) 893-9503 If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A couple of recent events—Elon Musk parading onstage with a chainsaw at the Conservative Political Action Conference and bragging about DOGE's 120-hour work weeks, and Timothée Chalamet saying he wanted to be one of "the greats" in an acceptance speech at the SAG Awards—ignited a conversation on the Growth Equation text thread about what role work should play in our lives. In a society that sometimes overly valorizes busyness or performative productivity, and also sometimes overly critiques the type of obsessive work that excellence demands (lauding "balance" instead), what does the actual hard work of greatness look like? For help, Brad and Clay tapped in Cal Newport, friend of FAREWELL and host of the podcast Deep Questions with Cal Newport, who writes and thinks (deeply, as you might've guessed) about productivity, work, and how they intersect with a meaningful life. "Elon Musk Is the World's Richest Man. Why Is He Sleeping on an Office Floor?" (The New York Times) https://www.nytimes.com/2025/02/27/opinion/elon-musk-billionaire.html Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ Now offering up to $5 for ideas, questions, or guests that make it onto the show. Email Clay at the address above or leave a voicemail at (646) 893-9503 If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today we're sharing our all-time favorite quotes we've collected over the years. These are words about everything from performance to spirituality to decency that we keep coming back to when we need inspiration, a thought-provoking prompt, or a tidy bit of wisdom. Message us at [email protected] with a few you liked from today's episode, or some favorites of your own. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ Now offering up to $5 for ideas, questions, or guests that make it onto the show. Email Clay at the address above or leave a voicemail at (646) 893-9503 If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

From years of experience working with NBA players, CEOs, para jumpers, and Olympians, performance psychologist Alex Auerbach has learned about the most effective strategies for giving some of the world's most elite performers a mental edge. Today, he walks us through how to use those tools in our own life: how to manage pressure, performance anxiety, and impostor syndrome; how to think through setting goals (including the difference between outcome, performance, and process goals—and which you should focus on); how to master the art of self-regulated learning through deliberate practice; and how to stay present and focused despite not being at full capacity. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Two topics for you today. On the back of the Super Bowl, Brad shares a message of resilience inspired by Eagles' quarterback Jalen Hurts. Then, a discussion, inspired in part by Hartmut Rosa's book "The Uncontrollability of the World," about the role of technology in helping us achieve peak performance and live a meaningful life. How can we use devices in such a way that they aid our objective performance without becoming so obsessed with control that we lose touch with our subjective experience? How do we know when the tools we're using are helping, and when they're hurting, the pursuit of our goals? If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When we think of "choking," we usually think of a field goal kicker missing a clutch kick, or someone freezing up during an important speech. In those moments, the mind is overcome with fear, doubt, and anxiety, and the body, sensing danger, shuts down, overriding ability and preparation. In his newest book Win the Inside Game, Steve Magness makes the case that many of the aspects of modern living make us feel similarly threatened and frozen. It can underlie why we feel burnt out at work, stuck in a creative rut, or unfulfilled in our relationships. On today's show, he discusses his newest book, providing a deeper understanding of how we got here and sharing his three-step framework for moving from surviving to thriving: figuring out who you are, why you do what you do, and how to belong. Buy the book: https://www.stevemagness.com/win-the-inside-game/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On today's episode, Steve breaks down his five foundational rules for building a training practice that he's used to coach world-class athletes to success. These five core principles provide a useful template for athletes of all experience levels, whether you're hoping to train in running, sport, or beyond (including outside the realm of physical exercise). We cover how to think about building a foundation, maintaining a broad base while sharpening specific skills, individualizing and customizing, and more. Pre-order Steve's new book "Win the Inside Game" (out next week!) and receive free bonus content, including Steve's 99-page coaching bible: https://www.stevemagness.com/win-the-inside-game/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Last week we heard the ways in which our fractured attention was keeping us from connecting and negatively impacting our society. So this week we're turning to some solutions by discussing ways to improve our attentional health in an increasingly distracting digital world. We struggle with this as much as anyone else, so we're going through the strategies, practices, and tips we've found most helpful in helping us reclaim our attention back from our devices. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Americans are spending more time alone than we have in a long, long time. That wouldn't be such a big deal if we weren't also reporting feelings of increased anxiety and unhappiness. This is why journalist Derek Thompson, in his recent cover story for The Atlantic, titled "The Anti-Social Century" (link below), writes, “Self-imposed solitude might just be the most important social fact of the 21st century in America." Today, Brad and Clay talk to Derek about how we got here, the consequences it's having on our society and culture, and why we might need to think about taking "social fitness" as seriously as we take physical fitness. We discuss the difference between loneliness (which isn't such a bad thing) and aloneness (which is), the role that technology and dopamine plays in all of this, how to think about the purpose of solitude in your life, and how we can improve America's social fitness, individually and collectively. Plus: Derek is one of the most prolific people we know and we spend some time at the end breaking down the habits, routines, and philosophies that help him get it all done. "The Anti-Social Century" by Derek Thompson (The Atlantic) https://www.theatlantic.com/magazine/archive/2025/02/american-loneliness-personality-politics/681091/ Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Badwater 135 is a 135-mile race across Death Valley, where temperatures reach 125 degrees, runners cover an elevation gain of more than 20,000 feet, and where one of the primary injury concerns is organ failure. Today's guest, Kelaine Conochan, has completed it twice. Her most recent Badwater finish came this past July with Clay acting as one of the four members of her crew. She has also completed three 100-milers, nine 50-milers, and more than 20 marathons, with multiple Boston-qualifying finishes. Today, she talks about her training for Badwater—which included running 100+ mile weeks and heat training that require hour-long sits in a 160-degree sauna—as well as what her experience with endurance and performance has taught her about relinquishing control, vulnerability, problem-solving, and learning how to navigate extreme difficulty. "Badwater ultramarathon: What I lost and found during 135 miles of the world's most impossible run" by Kelaine Conochan (ESPN): https://www.espn.com/espn/story/_/id/32691727/badwater-ultramarathon-lost-found-135-miles-world-most-impossible-run Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Happy New Year! To celebrate, we've put together a special edition of The Coach Up, looking and highlighting 25 of our favorite learnings from a year of FAREWELL. Plus: five questions to ask yourself to get closer to where you want to be in 2025. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We use the last episode of the 2024 calendar to reflect on the year, discussing the tools or mental frameworks we found most useful, the biggest lessons learned, our favorite performances, and the most impactful books we read. Thanks for helping to give us a great year! If you like the podcast, please consider giving us the gift of recommending to a friend (or three!). Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Oxford's 2024 word of the year is "brain rot" (which appears, to us at least, to be two words). What does it mean? "The deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content)." It is a common symptom of living in an age where so much of our consumption takes place in the frenzied, distracted, and noisy digital world. So today, in an effort to carry healthier consumption habits into the new year, we discuss ways to take in information without losing your mental health. 00:00 Welcome and Weekend Recap 03:14 The Brain Rot Phenomenon 05:08 Defining Brain Rot and Its Impact 06:51 The Struggle with Internet Consumption 11:52 Personal Experiences with Brain Rot 17:14 Solutions to Combat Brain Rot 21:17 The Dangers of Snacking and Social Media 21:26 Creating a Healthy Routine 22:25 Connecting Feelings with Actions 23:41 Embracing Boredom for Creativity 24:56 Engaging in Real-World Activities 25:59 The Benefits of Reading Books 29:20 Balancing News Consumption 33:28 Designing Your Environment for Success 37:49 The Socioeconomic Impact on Information Diet 41:04 Training Resilience Against Distractions 43:56 Micro Challenges for the New Year Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On today's episode, we discuss the role of intense workouts ("Going to see God" as Steve calls it): the physical and psychological benefits and how you should use them. Then we answer a listener voicemail about the surprising science of beating procrastination: why you might be framing the problem wrong in your head (hint: it's not about being lazy or having bad time management), tips for getting started when you really feel like you can't, and when it's actually okay to keep pushing things off. "Procrastinate Much? Manage Your Emotions (Not Your Time)" by Adam Grant https://www.nytimes.com/2020/03/13/smarter-living/tips-to-stop-procrastinating.html Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We all have bad days, when we can't get motivated, perform in the way we were hoping to, or adhere to the schedule we had planned. Contrary to popular belief, these are not roadblocks on the path to excellence. In fact, figuring out how to show up on days when you don't feel your best — and not allowing a bad day to spiral and become a bad week — is one of the keys to being a true pro. Today, we talk through physiological and psychological strategies for doing just that. 01:13 Understanding Bad Days 01:58 Strategies to Overcome Bad Days 04:19 Importance of a Short Memory 06:19 Tactical Approaches for Athletes 12:23 Applying Strategies Beyond Sports 16:21 The Myth of Perfect Routines 18:31 Flexibility in High Performance 22:35 Consistency Over Perfection 25:10 The Importance of Just Doing It 25:53 Training for Different Levels of Effort 27:31 Writing Tips and Tricks 28:54 The Sit-Stand-Lay Method for Focus 29:36 Mindset Shifts and Expectations 41:40 Strategies for Moving Forward Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The holiday season brings with it many traditions, two of which we're covering in today's episode: Navigating contentious conversations or disagreements with family members and incessant reminders to practice gratitude. Both of those can be difficult, so today we talk through strategies for knowing when to engage in disagreement and when to walk away, the surprising phrase that might help change someone's mind, and ways to practice and think about gratitude that are actually useful. Plus: a quick rundown on our favorite and least favorite Thanksgiving dishes. 00:00 Introduction and Thanksgiving Greetings 00:43 Voicemail Question: Handling Family Disagreements 03:13 Strategies for Civil Conversations 23:42 The Role of Gratitude in Our Lives 38:22 Thanksgiving Dishes: Best and Worst 42:10 Closing Remarks and Holiday Wishes If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In conjunction with this week's Growth Equation newsletter, we're diving deep into the deteriorating state of public health in America. As the wellness industry continues to boom, our country's collective health continues to decline. Something is wrong. Today, we try to diagnose how we got here and where we might go next. Topics discussed include how to combat misinformation; why health grifting has gotten so bad; the increasingly problematic ways in which "studies" and "research" are used; what's wrong with cold tubs, supplement stacks, and demonizing single ingredients; what personal and societal level behaviors might help to improve the situation individually and collectively; lessons we can learn from Europe; common myths and mistakes about health and fitness; how to deepen physical literacy and overall health in our education system; and more. 00:00 Introduction and Episode Overview 00:37 The Health Crisis in America 01:40 Misguided Health Movements 03:00 Systemic Issues and Public Health 08:42 Social Determinants of Health 18:25 Practical Health Solutions 26:11 Navigating Health Information 28:56 The Cold Plunge Craze: A Case Study 30:09 The Flaws in Cold Plunge Research 30:59 The Influence of Social Media and Influencers 31:42 The Kernel of Truth in Health Trends 41:18 The Role of Physical Education in Health 48:32 Policy and Health: The Bigger Picture 51:01 Practical Health Advice and Conclusion Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today's episode draws on conversations with an Olympic gold medalist, an ultrarunner, and a Buddhist author to discuss a potential way to think about achievement that might help you focus on the process rather than the outcome—particularly if you're someone who is forever chasing the next thing. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Two skills that will be helpful to anyone trying to master a craft or achieve excellence (or, frankly, make it through life): the capacity to be with difficulty, and an ability to show up consistently even when nothing is on the line. Luckily, today's guest has more than fifty years of practice with both. Stephen Batchelor is a Buddhist thinker, teacher, and author, who has written numerous books on how Buddhist wisdom can be applied in everyday life. Today, he discusses his path to Buddhism—including more than a decade of intensive study—and offers wisdom on how to best cultivate a nonreactive mind, why a focus on practice (rather than results) can free you up to "realize your own excellence," and the important difference between radical acceptance and resignation. To learn more about Stephen Batchelor, visit his website here: https://stephenbatchelor.org/ Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On this episode of The Coach Up, you'll learn how the Pareto Principle can be used to help you get clarity on what's most essential in your life — from work to exercise to diet to relationships — in order to keep you feeling and performing your best. This will be particularly helpful if you're feeling stuck in your life or struggling to make a change or get started on a new habit or practice, or if you're feeling overwhelmed, like you have too much to do and need to figure out how to pare back. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, Clay asks Steve to answer all of your most pressing marathon questions: what to know before signing up; what he thinks the Boston Marathon should do about qualifying standards, how to think about setting a reasonable and achievable goal; breaking down the physiological and psychological importance of building an aerobic base; how to think about building out a plan; how to incorporate speed work; how to find your marathon pace; what novices can learn and use from an elite runner's training block; a simplified way to think about threshold and tempo workouts; how to think about skipping or cutting short workouts. All that and more to get you ready to run 26.2 miles, whether it's your first time or your fiftieth. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503, (We're offering a $5 Venmo for anyone who leaves a message that makes it into the show!) Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In his 1990 book Flow: The Psychology of Optimal Experience, psychologist Mihaly Csikszentmihalyi laid out the ideas that would give birth to the idea of the "flow state." In the years since, the flow state has long been sought after by all manner of people—athletes, artists, performers—who are hoping to increase their productivity and happiness by losing themselves in an activity or getting "in the zone." Today, you'll learn the eight factors that Csikszentmihalyi found most reliably led to optimal experiences and how you can better organize the activities in your life such that you might lose yourself in flow. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503, (We're offering a $5 Venmo for anyone who leaves a message that makes it into the show!) Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We are, each of us, getting older every moment. (Scary, we know!) So how should we think about adjusting our training as we age, particularly if we're still hoping to perform at a high level? That's the question we address today. Steve, Clay, and Brad talk about how to constructively use life's constraints, how to think about approaching progressive overload as one gets older, and why the wisdom that comes with experience—including a better understanding of one's fatigue—can help offset physical decline. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Steve Magness is back on The Coach Up to discuss the nuances of doing "intense" or "all-out" workouts. Since the explosion of High Intensity Interval Training, there has been much discussion about how to use maximally difficult efforts in training plans. But a lot of that discussion misunderstands the complexities of fatigue and how it's best deployed as a stimulus. Steve explains how to know if you're working too hard, what the risks are, and how to think about stressing your body in such a way that it goes into "grow and adapt" mode not "protect" mode. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Knowing when to quit, and when to push on, is as much an art as a science. Where is the line between normal fatigue or difficulty, and harmful discomfort? It's a question we all have to navigate in many different endeavors: work, creative pursuits, relationships, long-term projects, physical goals, and more. Quit too soon and you'll constantly fall short of your biggest ambitions—but sometimes hanging on can do as much as harm as good. Today, inspired by a recent story from The New Yorker (link below), the guys discuss how to understand one's tendencies towards quitting or persisting, reframe the mindset around quitting to avoid negative self-identity, highlight the importance of small, manageable steps in growth, and explain the concept of being 'good enough.' "Should You Just Give Up?" by Joshua Rothman (The New Yorker) https://www.newyorker.com/culture/open-questions/should-you-just-give-up Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On this week's Coach Up, a lesson from the book "Everyday Zen" by Charlotte Joko Beck about expanding the upper reaches of your comfort zone. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

After a brief discussion of Ruth Chepng'etich's world-record marathon from this past weekend, Brad and Steve get into the science of the "hot streak" phenomenon in sports, creative pursuits, and even business. Why do hot streaks occur? Are they even real? And if so, what can we do to increase the likelihood of getting "hot" in our own life and work? Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This is the second episode of a two-part Coach Up where we're diving into the work of science writer Annie Murphy Paul and her book "The Extended Mind," which explores the ways in which our bodies and our environments impact our thinking. Last week, we explored how the movement of our bodies impacts our thinking. Today, we're talking about the ways we can use the physical spaces in which we live and work to enhance our thinking, productivity, and creativity. You'll learn how to use the everyday environment around you to replenish your attention, to make cognitively demanding tasks easier through "home court advantage," and to solve abstract problems through the use of physical objects. "The Extended Mind" by Annie Murphy Paul https://anniemurphypaul.com/books/the-extended-mind/ Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, Steve, Brad, and Clay discuss three stages of tackling a big, ambitious challenge: (1) How do you find the right goal for you? (Particularly if you're someone who is finding it difficult to get motivated.) (2) How do you push through plateaus—and get used to the monotony of the grind after an initial burst of progress? (3) How to handle the come down that often follows in the wake of working towards something big (whether you hit your goal or not)? If you'd like to donate to the United Way Hurricane Helen Relief Fund: https://givebutter.com/nnU5fa Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Over the next two weeks of Coach Up's, we'll be diving into the work of science writer Annie Murphy Paul and her book "The Extended Mind," which explores the ways in which our bodies and our environments impact our thinking. (This is the book we are currently reading in The Growth Equation Academy's book club. If you'd like to learn more about The Academy, click the link below.) Today, we're going to learn about "embodied cognition:" how our bodies impact our thoughts. More specifically, you'll learn how bodily sensations and physical movement can help you manage emotions, enhance creativity, and problem-solve. "The Extended Mind" by Annie Murphy Paul https://anniemurphypaul.com/books/the-extended-mind/ Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In the performance world, there are a lot of supplements, a lot of questions about supplements, a lack of great data on supplements, and a lot of people trying to sell you supplements. Which can make for a rather confusing combo. So today, Clay talks with board-certified sports dietician Meredith Parmley to try to answer some big questions: Who actually should be taking supplements? Which ones work? Which are overhyped? What are some questions to ask before starting supplements? How should they fit into a larger fueling and nutrition strategy? They cover everything from creatine to magnesium to beet juice to protein powder. Meredith's IG, if you want to follow, learn more, or reach out: https://www.instagram.com/meredithdarcienutrition/ Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A quick story about the 2021-2022 Golden State Warriors, a conversation with then General Manager Bob Myers, and how to apply some wisdom from finance to any of your ambitious, long-term pursuits. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Drawing on a recent talk that Brad gave to his hometown Detroit Tigers of the MLB, the guys discuss 10 of the core principles that have come out of years of studying and working with elite performers on how to achieve peak performance and sustain excellence over time. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The stories we tell ourselves about what happens to us are powerful. Today, drawing on the work of psychologist Dr. Martin Seligman, we discuss a simple reframing tool that will allow you to interpret the events of your life in a way that leads to more optimism and less negativity. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Layne Norton, a successful powerlifter, coach, nutritionist, and respected performance expert, joins Brad and Clay to talk about his evidenced-based approach to health and fitness. He talks about what he's learned about motivation, resilience, spotting misinformation, mental toughness, pain science, and managing discomfort as an athlete, coach, and student, with five national powerlifting titles and degrees in biochemistry and nutritional science. It'll change the way you think about pain, and help you maintain disciple in pursuit of your long-term goals. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Getting the most out of yourself isn't about simply going all out. Performing your best requires an ability to give maximum effort while still staying relaxed and not tensing up. This is where the "85% Rule" can come in handy. Use it the next time you need to give it your all. Steve's original thread on the 85% rule: https://x.com/stevemagness/status/1813955100676915235 Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Not that long ago, it was considered a badge of honor to "hustle" or "grind" off of only four or five hours of sleep a night. Thankfully, we've come to a better understanding of the importance and value of a good night's sleep—maybe too much so, however. Sleep has become the latest obsession among the optimization set, with an entire cottage industry of supplements, gadgets, and trackers meant to help us get some high-quality shuteye. But this fixation is providing as much anxiety as rest. Today, Steve and Clay break down the myths, realities, and science of good sleep. Plus: they react to a clip from an upcoming Netflix documentary about New York Jets' quarterback Aaron Rodgers. Aaron Rodgers clip: https://x.com/netflix/status/1833188677767286939 Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On today's episode of The Coach Up, Clay revisits a conversation he had with the award-winning author George Saunders, about navigating the different parts and versions of our identities that show up at various moments in our days and lives—and how we can create the conditions that allow our best selves to be most reliably present. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In recent years, the idea of masculinity has undergone a cultural and societal shift. Though the evolution was much needed and long overdue, it has left many men uncertain of where to turn for positive models and definitions of masculinity. Some have turned to fitness and performance personalities or gym bros who celebrate physical suffering, bio-hacking, and even a return to more primitive or primal ways of living—approaches that don't seem to allow for a more evolved, nuanced understanding of what it means to be a man. On today's episode, Brad, Steve, and Clay discuss how we got here and where they think we should go. They discuss the psychological factors that have left men feeling emasculated, why the conventional alpha male paradigm is wrong, the difference in physical performance and physical suffering, and how fitness culture—and particularly lifting weights—plays into ideas about masculinity. For previous discussions on masculinity, check out these two previous episodes in which Brad and Steve talk to Richard Reeves, author of the book "Of Boys and Men." https://podcasts.apple.com/us/podcast/167-men-and-masculinity-part-1/id1505257676?i=1000609957049 https://podcasts.apple.com/us/podcast/168-men-and-masculinity-part-2/id1505257676?i=1000610671022 Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

"Pain is inevitable; suffering is optional." You've probably heard that one. It's not the most useful phrase. There are a lot of really difficult or tragic situations where your pain is going to be accompanied by some suffering. However, the intellectual idea behind that phrase is sound: we can, in moments of more lower-case p pain, pile on all sorts of mental anguish and worry to an already painful situation. Where possible, you want to try to avoid compounding that necessary pain with unnecessary suffering. Today, we've got a tool—"The Second Arrow of Suffering"—that will help you do that, and explain how to use it in a way that's a bit more nuanced than simply saying, "Don't suffer." Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We're all going to die. (Gulp.) We know this—and we all share it—but death remains taboo, as do so many of its accompanying experiences: grief, suffering, vulnerability, and loss of mental and physical faculty. But by ignoring death, we not only deny ourselves the opportunity to have a good death; we also deny ourselves the chance at a better life! Because, as you’ll hear from today's guest, a palliative care doctor named BJ Miller, those who are close to death have a lot to teach us about what matters in life. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The psychologist and philosopher Erich Fromm argued that there are two fundamental orientations we can bring to the world: a having orientation and a being orientation. The difference between the two—which Brad lays out today, and in his most recent book, Master of Change—is the difference between getting stuck in your identity, and being durable, flexible, and versatile over the course of one's life. Plus, Brad gives a quick primer on how to define your core values. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When times get difficult, people often turn to sport and fitness to help. It's a way to build confidence and mental strength, and an outlet for frustration. But if that's why you get into athletics, what happens when you get your life back on track? Can you still have the same drive? That's the opening question of today's episode, but it leads into a broader discussion about how to navigate changes in motivation and goals over the course of our lives. Plus: Brad discusses his first powerlifting competition, and Steve goes into coach mode to discuss different tools to help "flip the switch" during key competitive moments. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

There's plenty of information out there about the "best" routine for your morning, your night, and every time in between. Of course, as we always say, there is no "best" anything. What works for one person may not work for another. That being said, there are some general guidelines that can help you think through how to build the daily routines that are most effective for you. Here, Brad shares his philosophy on routines, how to know when to throw yours away, and what he's learned over the years about routines and rituals, including his five best tips for creating your own. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android PocketCasts Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We all know walking is good for us—but just how good is it, exactly? Today we go deep on running's more leisurely and oftentimes less celebrated (dare we say underrated?) cousin. What are the aerobic benefits of walking? If you're a regular runner, is there a case for why you should mix in more walking? Why is everyone so obsessed with 10,000 daily steps as a metric, and should you be? What is the connection between walking and creativity? What does the latest research say about why so many people report solving problems or getting unstuck when they go on walks? So, put on your headphones, go for a walk, and give it a listen. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you’re someone who lives in a place with seasons (or decided to travel somewhere especially warm) you might be slogging through heat and humidity during your workouts these days—particularly if you’re training for a fall marathon. Lucky for you, Steve Magness deals with this problem nearly year round since he lives in Houston. So today he offers his best tips for adjusting your workouts and surviving the heat when it really gets cooking. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Hilary Hahn first picked up a violin when she was 3, and made her major orchestral debut at 12. Now in her forties, she has spent four decades playing, and more than thirty of those years playing with some of the best orchestras in the world. Over that time, she has gathered some—actually, A LOT of—wisdom about what goes into an elite performance. Though her experience is in music, her tips are accessible and useful for all levels of performers across all disciplines: how to stack your training so that you peak at the right moment; what to do when your brain betrays you in the middle of a performance; how to work with the performance you're having rather than struggling to make it fit some prior expectation; how to motivate yourself positively rather than with negative threats; how to trust the wisdom that's stored in your body; and on and on. It's an absolute masterclass in how to perform at your best. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Studies have shown that elite performers—like those we're watching in the Olympics right now—experience the exact same feelings of nervousness and anxiety that we all feel before an important event. But they're experts at turning that anxiety into fuel using a specific psychological tool. Today, Brad breaks down what that tool is and how it can help you next time you have pre-performance jitters. Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Nike recently released an ad for the Olympics whose message is that you have to be a "bad person"—in the ad's telling, a competitor who lacks empathy, compassion, and respect—to be a winner. So Brad, Steve, and Clay debate: Is this true? Is it possible to be a ruthless competitor and still be a good person? What separates true greatness from pseudo-greatness? And what do we get wrong, culturally and societally, when it comes to winning in sport? "Am I a Bad Person?" (Nike): https://www.youtube.com/watch?v=pwLergHG81c Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When it comes to being productive, there’s nothing more important that prioritization. You don't just want to get things done; you want to get the right things done. Unfortunately, when life (and our to do list) gets overwhelming, we can resort to just getting through what’s loudest and latest, which means we ignore our important, long-term projects to tend to what’s urgent. That can keep us from getting to the tasks that actually move the needle. Today, we talk through an organizational tool called the Eisenhower Matrix that’ll help you give proper weight to each task on your to-do list and allow you to do more of what matters. To see what an Eisenhower Matrix looks like, click here: https://slab.com/blog/eisenhower-matrix/ Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Olympics kick off tomorrow, so the guys share the events they're most excited for, and discuss the mindsets that the world’s top performers use to gain a mental edge. You’ll get Steve’s breakdown of what to watch for in this year’s most compelling track races, what we expect to see from Simone Biles, thoughts on how the USA’s men’s basketball team will stack up against the international competition, and insights into the elite type of confidence it takes to win on sports’ biggest stage.  Join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

"Respond, not react." It's easy to say and extremely difficult to do, especially in the heat of the moment. Luckily, Brad has an actionable, four-step plan that will help you respond thoughtfully rather than react emotionally next time you find yourself in a stressful situation. Plus: how you can use affect labeling, self-distancing, and physical exercise to help put the 4 P's into practice. If you want to practice the 4 P's in a like-minded community of other people eager to learn about all things performance, join The Growth Equation Academy today. 40% off for a limited time! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week, we discuss Brad's recent article in The New York Times, and announce some exciting news: On Monday, we launched "The Growth Equation Academy for Human Performance." The Academy is something we created after readers and listeners continue to ask for a place to go deeper on performance and well-being. We couldn't find a program out there that we liked, so we created our own, filled with courses, masterclasses, guides, and an interactive community of other like-minded people interested in performing their best on the things they care about most. For a limited time, we're giving you 40% off. You can access the discount by clicking the link below. If you enjoy the podcast, then we're confident you'll enjoy The Academy, where you can find much, much more on all of what we discuss on this show. Join The Growth Equation Academy today for 40% off! https://the-growtheq-academy.mn.co/ If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We live in a data-heavy age, rife with smart watches and fitness trackers. But objective metrics have their limits (such as heat, fatigue, stress, technical difficulties, or when you forget your watch/tracker). In these cases, RPE can be a helpful metric to use, because it's based on feel. Today, Brad explains what it is, how to use it, and how it can be applied outside of physical exercise to life more generally. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In a 2021 Pew Research survey, only 17% of Americans mentioned their work as a source of meaning. But a 2023 poll, also from Pew Research, said 71% of Americans thought that having a job they enjoy was an important element of a fulfilling life. This creates a big disconnect. If we believe meaningful work is important to a good life, but we're struggling to find meaningful work, where does that leave us? Brad and Clay discuss the role work should play in life, what makes something "meaningful," whether or not it's important to find meaning in your work, and how to find it outside of your job. "America's Crisis of Meaningless Work" by Molly Lipson (Business Insider): https://www.businessinsider.com/american-employees-disengaged-work-meaningless-fake-email-jobs-2024-6 "What Makes for a Fulfilling Life" by Kim Parker and Rachel Minkin (Pew Research): https://www.pewresearch.org/social-trends/2023/09/14/what-makes-for-a-fulfilling-life/#:~:text=When%20asked%20what%20it%20takes,to%20live%20a%20fulfilling%20life. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

There are many reasons why your workout routine might get disrupted. Maybe you're traveling, maybe something comes up and you have less time than expected, or maybe you just can't get yourself to drive to the gym. In these moments, it's better to try to do something rather than nothing (if you can). So next time you're in a pinch, try the workout from today's Coach Up. It's something you can do in a tight window, it's customizable to all fitness levels, and the only gear it requires is your body and a deck of cards. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

You're probably familiar with the phenomenon of the "second wind." You're doing something difficult, going all out, giving max effort, and just when you feel like you've hit your wall—BOOM—you get an unexpected surge of energy to push you to the finish line. It's great when it happens, which begs the question: why does it happen? And how can we make it more likely to occur again? Today, the guys break down the physiology and psychology behind the phenomenon, what we still don't know about it, and how we can increase our chances of catching it. (Hat tip to Mike, who emailed in a question about the second wind!) Plus: a George Orwell quote sparks a debate about the importance of ego and egolessness when it comes to excellence and performance. George Orwell Quote: https://x.com/oldbooksguy/status/1805650757502583096 If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Reading is a skill that we may not spend a lot of time trying to improve. But in an age of constant noise and distraction, being able to focus and go deep on a good book isn't just one of life's great pleasures, it's also a way to improve your attentional fitness (not to mention a great way to learn). On a year when he's not writing his own book, Brad can read 50 to 100 books. He shares his tips for starting (or restarting) and maintaining a deep reading practice: his note-taking process, why he always keeps a pad nearby (but no devices), and his one rule for quitting books. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Steve, Brad, and Clay discuss a question posed by the writer and runner Sabrina Little in a recent article (link below) from Aeon titled "Performance-Enhancing Vices:" How do the personality traits that make for better competitors impact moral character? Is it possible that things like envy, selfishness, and pride—traits we'd likely label as "vices"—make us more competitive? Does good character hurt our performance? Using contemporary examples and drawing on their own experiences coaching, competing, and working with elite athletes, the guys explore the relationship between athletic performance and moral character. When does selfishness help and when does it hurt? Do you have to singularly obsessed to be great? How should we think about balancing life with ambitious goals? "Performance-Enhancing Vices" by Sabrina Little (Aeon): https://aeon.co/essays/does-it-take-a-bad-person-to-be-a-good-athlete If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We all have hard workouts and hard days. Often, what makes them hard is there's a problem we need to solve. On today's episode, we're going into the FAREWELL archives to pull one of the great problem-solving tools from ultrarunner Courtney Dauwalter's killer toolbox. As you might imagine, many problems creep up when you're running 100+ miles, and Courtney has one visual tool that's proven particularly effecting at helping her win races. Plus: her favorite mantras, and the trick to unlock confidence and self-belief. Full Episode: Spotify -- https://open.spotify.com/episode/5RG8qJFrtmX9pbibmuQzHi?si=667003bf0d5144f7 Apple -- https://podcasts.apple.com/us/podcast/001-inside-the-joyful-mind-of-elite-ultrarunner/id1505257676?i=1000640521579 If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Adam Bornstein is a fitness and nutrition expert who has worked with LeBron James and Arnold Schwarzenegger and who came to the world of wellness after breaking his back (twice!) at a young age. It was the 1990's and doctors told him he'd have to change his athletic lifestyle—except for one, who put him through exercises that involved strengthened his core and focused on on functional, load-bearing movement. The (ultimately effective) regimen was unusual at the time but is now considered foundational to most physical fitness routines. It gave Adam an early lesson in the power and strength of the human body—and the shortcomings of fitness and wellness "experts." Which is why he's an ideal source to help us wade through all the misinformation of today's health and wellness world. He discusses why he thinks the health industry is getting worse, the critical mindset shift that will help you change your behavior, a better and more sustainable way to eat, what he's learned from Arnold and LeBron, and a better way to think about goal-setting and to-do lists. Adam Bornstein's book, "You Can't Screw This Up: Why Eating Takeout, Enjoying Dessert, and Taking the Stress out of Dieting Leads to Weight Loss That Lasts": https://www.harpercollins.com/products/you-cant-screw-this-up-adam-bornstein?variant=41096256552994 If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Over the course of his basketball career, JJ Redick carved out a reputation as one of the game's best shooters. (Not to mention one of its smartest minds, which is why he's currently an analyst for the NBA Finals, and rumored to be a leading candidate for the next L.A. Lakers head coaching position.) To be that kind of shooter, you need an unflappable confidence. In 2020, Clay spoked with JJ about how he earned that confidence, and how he maintained it even during sustained shooting slumps. It's a masterclass in self-belief, and it's a technique you don't have to be in the NBA to be able to use. Original Interview: https://podcasts.apple.com/us/podcast/nba-sharpshooter-j-j-redick-on-keeping-your-confidence/id1462693827?i=1000463893768 If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In recent years, there has been a growing obsession with longevity and life extension: people interested in improving the quality of their health at the end of their lives (or extending their life altogether). Steve, Brad, and Clay use a recent story from The New Yorker—"No Time to Die" by Dhruv Khullar (link below)—to break down the quest to live longer. How worried should we be about longevity? How is it benefiting our societal health? How is it harming it? And, most importantly, how much should the quality of our end-of-life health concern us as we make choice about our health today? "No Time to Die" by Dhruv Khullar (The New Yorker) https://www.newyorker.com/magazine/2024/04/22/how-to-die-in-good-health If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Every week, Brad Stulberg spends either Saturday or Sunday practicing a Digital Sabbath: he goes the day offline and without any of his devices (phone, computer, tablet). It's not because he's anti-technology, but because he wanted to make sure he still had access to many of the aspects of life that tech use can hamper: presence, creativity, silence, and emotional regulation, to name a few. On today's episode, he discusses the benefits he's experienced, how it works (hint: flip phone), and how anyone interested in spending more time away from their devices (even if it's just for an hour or two) can develop a digital sabbath that works for them. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

There’s a promise built into all the productivity and time management advice out there: that it’s possible, with the most efficient technique, to finally conquer that feeling that you have too much to do and not enough time to do it. But that’s a false hope, says today’s guest Oliver Burkeman, author of Four Thousand Weeks, which is about why time management strategies so often fail. “You cannot optimize your way to peace of mind in a world where supply of things that are incoming is effectively infinite,” he says. Today, Burkeman presents an approach that willingly accepts our limits and finite capacity. Doing so won’t just improve our productivity, he says—it will make our life more meaningful, fix our adversarial relationship to time, and help us, in his words, start *from* sanity, instead of trying to strive towards it through productivity hacks.  If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Rebecca Rusch is an athlete whose feats of endurance have included two self-supported, 350-mile bike rides on the Iditarod Trail and led a magazine to once dub her the "Queen of Pain." On today's episode of The Coach Up, Clay pulls from a conversation he had with her a few years ago where she shares her surprising approach to mastering her craft. You'll learn about the Zen concept of "Beginner's Mind," the power of pessimism, and the perils of over preparing. Full interview here: https://podcasts.apple.com/us/podcast/the-queen-of-pain-and-ultra-endurance-athlete/id1462693827?i=1000465927851 If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Clay discusses his recent experience at a 10-day silent retreat, and the guys use it as a chance to go deep on the relationship between meditation and performance—including how Brad and Steve have changed their thoughts since first writing about the connection in their 2017 book, Peak Performance. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

To be a coach, you have to have a level of expertise in your field. To be a truly *great* coach, though, you have to have so much more than technical knowledge. You need a deep repertoire of soft skills that allow you to get the best out of your athletes. On today's episode of The Coach Up, Steve Magness, who has spent his entire life coaching or being coached, explains the attributes shared by great leaders and culture-builders. Of course, these are skills useful to anyone who works with people, whether a "coach" or not, which means they're abilities we'd all be wise to cultivate. Plus: what matters most when it comes to youth coaching. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Increasingly, algorithms are affecting the culture we consume (the news we read, the music we hear, the restaurants where we dine) and the culture that gets made (physical spaces are designed to be Instagrammable; art that can’t be marketed online may not be created). But, as you’ll hear Kyle Chayka, author of Filterworld: How Algorithms Flattened Culture, explain today, the algorithms are also deeply influencing our identity. Instead of “exploring the weirdness of our own taste,” we just consume whatever is served to keep us most engaged and stimulated. In the same way that you need stress to experience growth, we need the friction of exploration to discern our preferences and develop a sense of self. Without that friction, how do we know who we are, or what we like? These are the important questions at the heart of the conversation today. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Whether we like it or not, change is inevitable. In his book Master of Change, Brad cites research that the average human will undergo 36 major life changes in their time alive. Which means it's vital that we have the right tools to navigate disruption. Today, Brad explains how our understanding of and reliance on the concept of "homeostasis" has contributed to our inflexibility, and how a newer concept—allostasis—allows for a more adaptable version of stability. Want to learn more tools for handling life's many changes? Grab a copy of Brad's book, Master of Change: How to Excel When Everything is Changing—Including You. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week's roundtable is a hodgepodge of good stuff. Brad and Steve share their thoughts on (and criticisms of) last week's interview with Evelyn Tribole on intuitive eating. The crew reacts to a clip of the actor Jesse Eisenberg talking about how he learned to use his fear and anxiety as motivation. And there's a discussion of the recent Apple iPad ad, and how to best protect our humanity from the ever advancing grasp of technology. (All of the referenced material is linked below.) Intuitive Eating episode: https://podcasts.apple.com/us/podcast/037-a-saner-way-to-eat-with-evelyn-tribole/id1505257676?i=1000655032745 Jesse Eisenberg interview: https://www.youtube.com/watch?v=CO-6iqCum1w Apple iPad ad: https://www.youtube.com/watch?v=ntjkwIXWtrc If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We live in an age where attentional well-being is more important than ever. In our increasingly noisy world, there are an infinite number of things vying for our attention—which means it's more important than ever to have some control over how we direct it. In order to be able to do that, we have to have a deeper understanding of how attention works. Today, Clay, with the help of Oliver Burkeman's book, Four Thousand Weeks, breaks it down, explaining why we're so easily distracted and how we can train to deepen our concentration. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Our diet has one of the biggest influences on how we feel and how we perform. But, particularly in the U.S., eating has become rather complicated, given that we have unbelievably easy access to ultra-processed foods and toxic, misleading fad diets (and all the disinformation that comes with them). So on today's episode, Clay talks to Evelyn Tribole, a dietician and one of the co-founders of Intuitive Eating, a framework for eating that is much more a mind-body practice than it is a diet. At its core, it is a system based on using awareness to get in touch with your body's intuition—what it finds nourishing, what it doesn't—after years of it being drowned out by the noise of diet culture. It's something we could all use help with, whether you subscribe to Intuitive Eating principles or not. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Over many years of evolution, we've been wired to have very trigger happy alarm systems. Unfortunately, those alarms tend go off most loudly right before a big performance, creating a cascade of nerves that can derail our ability to run a race, deliver a presentation, or nail the interview. Today, Steve offers some of the best strategies he’s used (and coaches his athletes to use) for turning down the alarm and marshaling the energy of your nerves to work for—not against—you.  If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today's roundtable is all about building a more robust and more effective toolbox for handling the challenges life throws at you. After years of studying and writing about performance, Steve, Brad, and Clay highlight the practical tools that they have found most helpful when it comes to exercise & working out, productivity & work, diet & nutrition, and managing anxiety & mental health. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On the fifth episode of FAREWELL, Kate Bowler joined the show to talk about the ways in which the cult of wellness is failing us—namely, by making unrealistic promises about how limitless we are. We revisit that idea on today’s Coach Up, as Kate shares some thoughts on why the mandate to constantly live your “best life now” is particularly harmful, and why it’s okay to accept that, many days, we’re probably not feeling our best or making it through all (if any) of the things on our to-do list. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We humans have a tendency to get in our own way. When it comes to starting new habits, changing our behavior, or making big decisions, we create all kinds of complications for ourselves. Fortunately, we’ve got Katy Milkman, a Wharton professor and expert on the science human behavior. Today, she gives strategies for beating our impulsivity (which she calls the “granddaddy” of obstacles to behavior change), making hard decisions, and why sometimes the best solution involves subtraction not addition.  If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Brad has been a performance coach for some time now, working with executives, physicians, founder, attorneys. Today, we're going to get a little insight into what that work looks like. Brad shares one of the strategies he uses with his clients to help them organize and more effectively mange their lives, and achieve their goals: his three-tiered coaching pyramid. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For the last couple decades, Cal Newport has been thinking about how to do quality work productively, effectively, and sustainably. His latest book Slow Productivity, a New York Times bestseller, presents a refreshingly sane idea: that we might be able to do more work and not be completely burnt out or exhausted doing it. Today, Clay and Brad sit down with Cal to talk through how that’s actually possible. Plus, as a computer scientist and productivity expert, Cal lays out his most effective work strategies and best practices for good digital hygiene.  If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Mantras are a good tool to have in your toolkit when life inevitably gets frustrating and difficult (to wit: in their FAREWELL interviews, ultrarunner Courtney Dauwalter and triathlete Chelsea Sodaro both shared how mantras have helped them become world-class athletes). Today, Clay shares three of his favorite mantras, phrases that have helped him manage anxiety, work, and exercise over the years. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week, NCAA March Madness wrapped up, and two teams were crowned National Champions—which means 134 other teams lost. This is the hard reality of any type of competition: the vast majority of people who compete will lose. But it's those who know how to lose well that can best set themselves up for a future win. On today's episode, Steve, Brad, and Clay discuss the best way to cope with the acute loss in a competition, and the more general loss of ability that comes with age: how can we learn to adapt as our bodies and skills change, and not chase the ghost of who we once were? If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Any time we are developing a new skill, hobby, craft, or practice, we have to go through various stages of development—these are called the four levels of competence. At the first level, you're learning and everything can feel difficult. At the fourth, you're in flow. By knowing what they are, you can identity where you're at on the progression, which, in turn, will help you figure out the tools you need to continue to grow, improve, and move to the next level. Today, Brad breaks down the four levels of competence, how you can move from novice to master, and ways to stay curious and playful even after you've reached a level of mastery. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Good news, bad news. The good news: in our modern world of endless entertainment, we have essentially solved the problem of boredom. The bad news: turns out boredom wasn't a problem, but a skill. The ability to do deep, creative work, to complete a long cardio workout, to avoid mindlessly falling into social media doom scrolls—these all require an ability to be bored. As Manoush Zomorodi, host of NPR's TED Radio Hour, lays out in her book "Spark: How to Free Your Brain From Technology and Ignite Your Creativity," boredom affords us the patience we need to get to our most generative ideas, to process difficult emotions, and to work towards our long-term goals. On today's episode, Manoush tells us why (and how) we should build some boredom back into our lives. Plus: What else she has learned about having a healthy relationship to technology after years spent studying how it affects our mental, physical, and cultural health. If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

"A ritual is routine with intention," says Katherine May (author of Wintering and Enchantment) on today's episode of The Coach Up. Whereas routines are a set of steps you don't have to think about, a ritual is about performing an action that consciously allows us to work in harmony with the various rhythms of the day, month, and year. In this way, rituals can become important ways to mark the passage of time and keep us on track as the days fly by. Since we're already three months deep into 2024, now is as good a time as ever to create rituals that will allow you to work towards your goals, and show up more consciously and with more intentionality. Katherine May helps explain how. Full FAREWELL Episode with Katherine May: "Knowing How to 'Winter' is a Year Round Skill" https://podcasts.apple.com/us/podcast/013-knowing-how-to-winter-is-a-year-round-skill/id1505257676?i=1000645443337 Article referenced: "How to Set Yourself Free with Ritual" (Psyche) https://psyche.co/guides/how-to-live-free-and-in-harmonious-ease-with-confucian-ritual If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Last week, ESPN's Wright Thompson wrote a wonderfully reported profile of Iowa's Caitlin Clark (link below), who is playing in her last NCAA tournament and capping off a career as one of college basketball's greats and it's all-time leading scorer. At the heart of that piece was a compelling question: What is the cost of greatness? How does someone like Caitlin Clark balance relentless hustle with joy and rest? Obsessional devotion with relaxation and play? Hyper competitiveness with teamwork and development? These are the questions that anyone trying to be great has to navigate, whether you're trying to set the NCAA scoring record or not. Today, Steve, Brad, and Clay use ESPN's Caitlin Clark story to try to better understand greatness and what it takes to get there. "Caitlin Clark and Iowa Find Peace in the Process" by Wright Thompson (ESPN) https://www.espn.com/womens-college-basketball/story/_/id/39740282/caitlin-clark-iowa-2024-ncaa-women-basketball-tournament-ready-march If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Knowing how to be tired is a skill. If you don't know how to work with fatigue, you won't be able to push yourself when things get hard. On the other hand, if you only know how to push and can't understand your body's warning signals when it's overdoing it, you might find yourself injured or burnt out. On this episode of The Coach Up, Steve Magness explains how to better walk that tightrope by getting to know—and making friends with—your fatigue. If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We’ve got voicemail(s)! On the last roundtable, we opened up our phone lines a you all answered the call with some great questions. So today’s episode is dedicated to answering three of the issues raised: how to know when a relationship to exercise becomes unhealthy; (2) the psychological downsides to gamifying your movement practice, and how to know when to use intrinsic vs extrinsic motivation; (3) how to think about exercising and fitness as you age. Enjoy—and thanks for the great questions.  If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The world can be pretty wonderful. It can also be pretty terrible. So we need a mindset that works for both of these circumstances. Unfortunately, these days, we often live on the extremes. On the one end of the spectrum, there's toxic positivity, which means remaining upbeat in the face of something that's really difficult, or hard, or sad, and needs to be experienced and processed as such. On the other , there's straight up hopelessness or nihilism, a sense that everything is so bad, we might as well just give up. We need something in between, a Goldilocks fit that accounts for difficulty but still allows for hope. That is where tragic optimism comes in. Brad writes extensively about this in his book, Master of Change. So today he joins the podcast to talk us through it. To learn more about tragic optimism, and other tools to help you to live in an ever-changing world, buy Brad's book, Master of Change. If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In his books The Comfort Crisis and Scarcity Brain, Michael Easter explores two of the major complications of living in our modern world. The world is rife with comfort and convenience, which is great some of the time, but not all of the time since we need to discomfort to grow and become resilient. The world is also abundant, but humans have evolved to have a scarcity mindset, meaning that no matter how much we have, we're wired to crave more. This means we often struggle to do the necessary hard things, and can have a tendency to consume (foods, social media, substances) beyond the point of enoughness. These conditions are only exacerbated in a world that has made comfort more easily accessible than ever before, and that has been largely engineered to push us past the point of overconsumption. Enter Michael's work and wisdom: By bringing awareness to this reality, and to the mismatch between the world and our wiring, we can move towards embracing discomfort and finding lasting satisfaction. If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In his book Atomic Habits, James Clear makes the point that it's your habits, multiplied over time, that create the person you become. That's because habits compound. The difference between the person who reads 20 minutes a day and the person who doesn't may not seem that big on a day-to-day basis. But over the course of a year, the person with the reading habit will likely have read 30 to 40 more books than the person without that habit. So building the habits that are going to get us closer to what we want—and breaking the ones that hold us back—is a crucial skill. On today's Coach Up, Clay pulls six tips on building better habits from a conversation he had with James Clear, including why habits are more useful than goals, which of the four steps in habit formation is easiest to leverage to break a bad habit, and the "two-minute rule" for sticking with your habits on a busy day. Link to full interview: https://www.gq.com/story/how-to-break-bad-habits If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Health and fitness is in a weird place these days. On one hand, there’s a lack of foundational health literacy in society (as evidenced by a recent Exercise I.Q. Quiz in The New York Times that left us with more answers than questions: https://www.nytimes.com/interactive/2024/02/27/well/move/fitness-workout.html). On the other hand, we’re overloaded with fancy-sounding jargon that can leave even high-level exercise enthusiasts feeling like they need to do and learn more. Today, Steve, Brad, and Clay unpack how we got here and how we can get back to a more reasonable, attainable, and sustainable idea of wellness. Plus, the guys discuss a high-stakes hypothetical: Would you take part in a race against a person selected at random from the U.S. population, where the stakes are as follows: you win, you take home $1 million; you lose, you die? And listen to the end of the show to learn how to make the easiest $20 of your life. If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

"You need to feel like a pot of water on the stove that's just about to start boiling over," says Molly Seidel, in describing what it feels like to run the marathon pace that won her the bronze at the last Olympics. "You just hold it there, right on that line." This is as draining mentally as it is physically, she says. In fact, Seidel says so much of what holds athletes back is their brain telling them to pull back because their going into the danger zone. The antidote? Learning how to be with discomfort. So, on today's Coach Up, Clay revisits a conversation with Molly Seidel, where she gives insight into how she trained her brain to willingly go into the danger zone where it's uncomfortable and "learning to stay mentally strong when it just sucks." It's a skill we all need not just for our workouts, but for our lives. If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In October 2022, many people witnessed triathlete Chelsea Sodaro, in her first time running the race, become the first American woman to win the Ironman World Championship in Kona. What they didn't see was that, in the months leading up to the race, she was learning how to balance motherhood and training, and struggling with intense OCD and anxiety. Today's episode is about that: the things we don't see. Because, in the world of performance, a lot of the focus goes to success and achievement—and not so much the difficulties high-performers are working through to accomplish those successes and achievements. We celebrate the "toughness" and not so much the vulnerability. But today, Chelsea goes deep not just on the things you might expect to hear from an Ironman World Champion - how she thinks about setting goals, the mantras she writes on her mirror, what her pain cave is like - but on the pains and mental health struggles that an Ironman World Champ might just as easily keep in the dark. By doing so, she shows what real toughness looks like. If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper   Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

"You probably grew up with motivation being super important: 'Think positive. Get hyped. Find inspiration. Ride your bliss,'" says Brad Stulberg, on this week's Coach Up. "And that's great—except for the 98 percent of days where you're not super hyped and motivated." On those days, when you need a little extra oomph, you might want to use a psychological tool known as behavioral activation, which Brad details on today's episode. Plus: how to know when you have the type of fatigue that will respond to rest, and when you have fatigue that will respond to action.  If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you ever feel like you've got too much to do and not enough time to do it? Welcome to one of the enduring sensations of existing and working in a very noisy world . (We feel it, too.) On today's roundtable, Brad, Steve, and Clay discuss how we got here, why the sense of task overwhelm is a particularly modern affliction, and the strategies they use to deal with it, like prioritizing, doing good enough work, and understanding what's truly urgent (versus what just seems urgent). If you are enjoying FAREWELL, the best way you can support us so that we can keep doing what we're doing is to leave a review or share the show with a friend. Thanks! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

"The sky's the limit." "Shoot for the stars." When it comes to success, we often think in terms of being our absolute best. On today's episode of The Coach Up, Brad Stulberg explains why, if you want to get better, you should focus on your bad and average days—not the good or great ones. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Let’s be honest: Winter ain't always fun! It’s cold, dark, icy, and often sticks around far longer than we want it to. Even if you’ve moved somewhere warm as a way to permanently escape the frosty months, well, there are winters there, too; times when you or someone you love gets sick, you go through a break-up, or you lose a job. “Everybody winters at one time or another,” writes Katherine May, in her book Wintering: The Power of Rest and Retreat in Difficult Times. May says that instead of “imagining that it’s possible for life to be one eternal summer,” we ought to approach our winters, meteorological and metaphorical, the same way we approach our workouts, our diets, even our spiritual life—as a practice, one that involves a great deal of rest, recovery, and stillness, and an appreciation that the true nature of time is cyclical, not linear. In fact, says May, it’s the practice of wintering that provides a much-needed antidote to a growth- and progress-obsessed culture that is go-go-go and leaves so many of us burnt out, stressed, overwhelmed, and tired all the time. If you're somebody who struggles to slow down, rest, and recover—or you're just somebody who wants to know how to do those things better—this episode’s for you.   Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503  Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Growth comes from facing weaknesses, and we learn about those weaknesses from getting feedback. But feedback has a way of raising our defenses. Which means helping others grow by giving feedback—or growing ourselves, by taking feedback—is fraught with challenges. Luckily, Steve Magness's countless years as both an athlete and a coach have earned him some insights into the practice of delivering (and receiving) criticism. On this episode of The Coach Up, he gives you a primer: how to give it, what he thinks about the insult sandwich, and even ways of making feedback resonate with someone whose big ego might be getting in the way. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We've always been a country obsessed with happiness. It was, quite literally, built into the promise of America (right there with life and liberty). But maybe you've noticed: the market for happiness content is absolutely booming, which suggests that there's a rather large market of unhappy people out there. It's almost as if our obsession with happiness is inversely correlated to our actual happiness. Why might that be? Steve, Brad, and Clay discuss, unpacking different ideas of happiness (eudaemonic vs. hedonic), how satisfaction changes over time, what the science says about when you can expect to be your happiest, and why it might be helpful to think of happiness as being like a thunderstorm. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When it comes to thinking about how to design your days, weeks, and months, to get done everything you want to get done, we often think in terms of goals and routines. In the long-term, goals give you a North Star to aim towards; in the shorter term, routines help you knock out the tasks you need to do on a daily basis. Sometimes that works great. But sometimes it doesn't. We can feel too loosely connected to a goal that's far away—or too rigidly attached to a routine that, when it gets disrupted, throws off our whole day. So, on today's episode, Brad presents another way of thinking about how to get it all done. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Over the course of two days, Olympic decathletes participate in ten different track and field events, ranging from pole vault and shot put to long jump and a 1500-meter run. It’s a grueling competition that requires speed, strength, explosiveness and technical ability, which is why, in addition to receiving a gold medal, the winner is also crowned the “best athlete in the world.” Right now, that title belongs to Canada’s Damian Warner, who took home the gold in Tokyo in 2021. On today’s episode, Warner opens up about his journey to becoming a world-class athlete: how he was introduced to the decathlon by his basketball coaches (who became, and are still, his decathlon coaches); how the very same year he started training, 2010, he won silver at the Canadian championships. He also goes deep on his mental and physical approach that has helped him sustain success for over a decade: why stacking consistently good days is more important than having great days; how to focus in a two-day, 10-event competition, including how to move on not just from an event that goes poorly but from an event that goes really well; how he uses visualization and pre-competition routines to anchor himself; and what training during a Covid and having a kid taught him about the importance of being flexible. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Have you ever noticed that your behavior is sometimes misaligned with your goals? You go to school to learn, or take a job to do meaningful work, or join Instagram to keep up with friends. But instead you end up chasing GPA, money, and followers. It's an increasingly prevalent complication in a society obsessed with metrics, where everything is gamified and measured. On today's episode of The Coach Up, Michael Easter, whose books The Comfort Crisis and Scarcity Brain assess the problems of our modern world, details why this happens, explaining the subtle ways in which metrics can hijack our motivation—and how you can guard against that happening. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What type of leadership builds a culture of winning and excellence? Is an approach that prioritizes joy, care, and love, more effective than one that's more demanding or authoritarian? Using examples from contemporary sports, and in the wake of the departure of three of the most storied football coaches of all-time—Nick Saban, Bill Belichick, and Pete Caroll—each of whom fostered a unique type of culture, Steve, Brad, and Clay discuss the merits of various coaching styles. You'll learn the importance of psychological safety (and how to cultivate it), the difference between demandingness and responsiveness, and why self-awareness might be the single most important attribute of a leader. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A special edition of The Coach Up! In the wake of the Kansas City Chiefs' playoff victory over the Buffalo Bills, Clay revisits a 2020 conversation he had with the Chiefs' head coach, Andy Reid. Coach Reid breaks down what makes Chiefs' quarterback Patrick Mahomes great, and gives an insight into the coaching philosophy that has made him one of the best coaches of all-time. Don't miss these lessons on leadership, focus, and greatness from a future Hall of Famer. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if I told you our country's approach to wellness was heavily influenced by the history of American religion? Kate Bowler, a professor of religious history at Duke, traces the self-betterment movement back to America's "prosperity gospel," which promised that true believers of God would be rewarded with health, wealth, and happiness. Replace "God" with diet, workouts, supplements, self-help books, and time management systems and you've pretty much described today's billion-dollar health and wellness industry. And just like the prosperity gospel, the cult of wellness makes promises—about how we're masters of our universe, and how we can conquer any limit—that it can't always keep, a realization Kate had when she was diagnosed with stage four cancer at age 35. Clay and Kate discuss Kate's story and how it complicates and deepens our cultural obsession with being the best version of ourselves. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Throughout his many years of coaching, Steve Magness has put together a unique set of tools for training mental toughness. In this week's Coach Up, he walks you through a clever way to approach the end of your workouts that will help widen your tolerance for uncomfortable feelings. Think of it as exposure therapy for discomfort, making it easier for you to approach difficulty in your everyday life. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We are living in an entertainment boom, which is both a blessing and a curse: there's more great content than ever before, but you have to sort through a lot of noise to find it. In an effort to help you comb through it all, Brad, Steve, and Clay do a good old fashioned fantasy draft in order to select the best movies, shows, and documentaries about performance, craft, and mastery. What does "best" mean? Well, as you'll see, that was up for some debate... Let us know who you think picked the best (or worst) team. Email [email protected], or give us a ring at 646-893-9503. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For the first episode of The Coach Up, we've got three different experts—Brad, Steve, and Katy Milkman, a behavioral scientist at Wharton—offering three different perspectives on how to think through goal-setting in the new year. You'll learn the difference between an open goal and a specific goal, when to pick a small goal versus when to pick a big goal, why something called "the what the hell effect" can derail your goals, and the subtle but powerful mindset shift that will help you stay on track when you get discouraged. Plus: why both video games and mountains are useful metaphors when thinking through goals. Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Last summer, ultrarunner Courtney Dauwalter did something that had never been done before. She ran three of the sport's most iconic 100-mile races... within 10 weeks of each other... and won all three. (She also set the women's course record on two of them.) It was an incredible achievement, even for someone who has long established herself as one of the greatest ultraunners of all-time. How does she do what she does? Through a rare mixture of joy, curiosity, and intensity that will change how you think about competition and ignite your own self-belief. Here, she talks about what she calls "the triple," why she goes in search of the pain cave, the unique visualizations and mantras that she uses to help her solve problems on the trail (like the time she went 98% blind), and how she manages to always keep "joy in the front seat." Listen and subscribe to FAREWELL now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at (646) 893-9503 Follow Courtney (@courtneydauwalter) and Clay (@clayskipper) on Instagram. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On January 4th, we are relaunching The Growth Equation Podcast as FAREWELL. Hosted by Clay Skipper, it's a show about performance, delivering you the insights, habits, and practices that, if done consistently, will help you perform your best on the things you care about most (and help you, more generally, fare well). You'll hear from Growth Equation founders and performance experts Brad Stulberg and Steve Magness, but also a long list of others who study or practice performance at the highest level: athletes, coaches, psychologists, digital wellness experts, nutritionists, and others. Subscribe now! iTunes and Apple Podcasts Spotify Android Stitcher Got a question, feedback, or ideas for the show? Email [email protected] or leave a voicemail at Leave us a voice memo at (646) 893-9503 Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Steve, Brad, and Clay react to a recent story in the The New Yorker about the motivational speaker economy (https://www.newyorker.com/magazine/2023/12/11/jesse-itzlers-secrets-of-success), why mastery involves more than motivation, and the difference between performance and endurance. Plus: the guys debate whether or not they could win a 100-mile race against LeBron James. The Growth Equation Podcast is rebranding to “Farewell” in the new year, so be sure to subscribe now! You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Clay, Brad, and Steve round out the year by answering four questions: What's a habit you started (or stopped) in 2023? What's a physical goal you have for 2024? What's an idea, book, or theme that you're carrying into 2024? What wellness fads are you buying/selling? The Growth Equation Podcast is rebranding to “Farewell” podcast in the new year, so be sure to subscribe now! Got a question for the podcast? Leave us a voice memo at 6468935903 You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A deep dive on Mark Epstein’s book “Going to Pieces without Falling Apart:" Brad and Clay unpack the key insights and takeaways that will help get you out of your head, into flow, and more at ease in the world. Got a question for the podcast? Leave us a voice memo at 6468935903 You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Clay and Steve discuss how to approach health and exercise during the holidays and into the new year, whether you want to stick to an existing plan or start a new one.  Got a question for the podcast? Leave us a voice memo at 6468935903 You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Have you ever wanted something badly, finally achieved it, and then found it didn't quite live up to the hype? Brad, Steve, and Clay discuss why this happens—and how you can protect against it. Got a question for the podcast? Leave us a voice memo at 6468935903 You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Steve Magness, Brad Stulberg, and Clay Skipper chat about practicing restraint to avoid burnout, easy days, and the Century Beer Mile. Got a question for the podcast? Leave us a voice memo at 6468935903 You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Where do you get your news? Today, the guys chat about World Alienation, The Algorithm, Active vs. Passive experiences, and retaining your Humanity within the Attention Economy. “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor E. Frankl / Rollo May- You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Brad, Steve, and Clay discuss their favorite milks, travel routines, Rugged Flexibity, and The Magnesss Method. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

World champion runner Jakob Ingebrigtsen abuse allegations against his former coach (and father), the Las Vegas Aces become WNBA repeat champions, and Robert Sapolsky concludes there is no free will. The guys discuss all with the common thread of motivation connecting the topics. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Master of Change, Do Hard Things, and The Practice of Groundedness on audible (Or in hard copy: Master of Change here Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad, Steve, and Clay on Twitter: @Bstulberg, @stevemagness, and @clayskipper Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Anna Paustenbach (Executive Editor at HarperCollins Publishers) joins Brad Stulberg and Steve Magness to chat about her creative and editorial processes, living the quiet life, and much more “inside baseball”. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get your copy of Master of Change in all formats here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

While Brad Stulberg is recovering from covid, Steve Magness is enjoying the cool Texas weather. On today’s podcast, the guys talk about playing games, necessary evils, Fame vs. Recognition, and The Local Global problem. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Growth Equation welcomes Clay Skipper to the team. Brad, Steve, and Clay discuss their projections for the upcoming year. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This podcast is an off-the-cuff analysis of Deion Sander’s trajectory at University of Colorado Boulder. Steve Magness compares his own collegiate coaching experience and Brad Stulberg proposes “The Contribution Trophy.” You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Brad Stulberg explains why and how exercise should be part of your job (even if you’re not an athlete). Steve Magness gives a follow up lesson on exercise; VO2 max, muscle fibers, workout intensity, and his own “practical” recommendation. Check out episode 171 for Steve’s longer form exercise masterclass. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Steve Magness unpacks the initial reception of Brad Stulberg’s new book Master of Change and the guys discuss successes, failures, best seller lists, grinding a half marathon and more.  You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Brad and Steve discuss the “Win at All Costs” Mentality, Capitalism, Competition, and the Gini Coefficient. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today marks the release of Brad’s new book Master of Change. Join Clay Skipper for a special deep dive into the book; how it ties into Growth Equation principles, personal changes within Brad’s own life, and an in-depth timeline of Brad’s writing process. Get your copy of Master of Change in all formats here: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Steve Magness gives a solo guide on four types of recovery: soreness, flatness, (mental) fatigue, and lethargy. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Pre-order Brad's new book Master of Change  Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Steve gives a newborn update and the guys discuss an article on the Mental Health of Endurance Athletes. Brad reacts to testosterone Twitter and offers Steve a marathon bet. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Pre-order Brad's new book Master of Change  Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

No path to excellence doesn’t include “The Plateau.” Brad and Steve discuss two responses; staying patient or shifting yourself. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Pre-order Brad's new book Master of Change  Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Check out our exclusive community offers on Patreon here. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On today’s episode, Brad and Steve explore why and how we choke, personalizing failure, flow vs. clutch states, and turning down your alarm. You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Pre-order the new book Master of Change.  Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Clay Skipper is a profile writer and interviewer; most recently for GQ. On today’s episode, he chats with Brad and Steve about his background, interview process, and all other things reading and writing related. Referenced in this episode; Clay’s profiles on Patrick Mahomes and Kirk Cousins. You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Here’s how Brad and Steve are using technology. This episodes covers boundaries, social media, and the pros and cons of being Amish. You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

It’s hard to shut down when our rest and recovery becomes performative. Here’s how Brad and Steve are taking it easy.   You can find this episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Co-hosted by Growth EQ COO Chris Douglas, Brad unpacks his recent instagram post "7 Mindset Shifts that will Change your Life". You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Brad and Steve discuss how and why dopamine drives our behavior. This episode covers addiction, desire, dopamine “fasting”, and Parkinsons.  You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Brad and Steve react to Lance Armstrong’s comments on trans athletes, RFK Jr. working out shirtless, and Elon Musk challenging Mark Zuckerberg to a cage match.   You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For the second week in a row, Yael Schonbrun joins Brad fo discuss relational flexibility, setting boundaries, personality disorders. OCD and anxiety. This is second of a two part series with Yael. The first episode can be found here. Sign up for Yael's newsletter "Relational" https://thegrowtheq.ck.page/yael   You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In light of a recent Joe Rogan and RFK Jr. podcast, Brad and Steve set out to clear up some of the confusion on out-there public health theories while at the same time addressing the very real imperfections of our current model. You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Yael Schonbrun joins Brad for a discussion on nurturing our relationships: especially while we're busy nurturing our children. This conversation explores counseling, parenting, procrastination, avoidance, sexuality and religion. Sign up for Yael's newsletter "Relational" https://thegrowtheq.ck.page/yael   You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Fresh off a weekend of youth tee ball, Brad and Steve discuss the importance and impact of youth sports; on both the youth and adults. You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On today’s podcast, Brad and Steve chat with Adam Bernstein about diet extremism, boundaries, sustainability, and working with Arnold Schwarzenegger. We highly recommend Adam’s new book “You Can’t Screw This Up: Why Eating Takeout, Enjoying Dessert, and Taking the Stress out of Dieting Leads to Weight Loss That Lasts.” You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Brad and Steve unpack a recent Jordan Peterson tweet as a springboard into a discussion about why and how so many contrarians find amplification on the internet. You can find the episode on: iTunes and Apple Podcasts Spotify Android Stitcher Check out our exclusive community offers on Patreon here. Get Do Hard Things and The Practice of Groundedness on audible (Or in hard copy: Hard Things here and Groundedness here). Please write a review on Apple Podcasts and help new listeners discover the show! Find Brad and Steve on Twitter: @Bstulberg and @stevemagness The post 172 – Diet Extremism and the Trigger Happy Contrarian appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.