Enjoy this re-release of one my top listened to episodes with my guest, Kristen Lee.

This week’s episode of the Growth Guide podcast features Dr. Kristen Lee, a researcher and expert in the field of behavioral science. She is the author of Worth the Risk: How to Microdose Bravery to Grow Resilience, Connect More and Offer Yourself to the World.
As society grapples with the increase in mental health issues exacerbated by the COVID-19 pandemic, Kristen highlights the critical need for psychoeducation, emphasizing the role of community, lifestyle strategies, and understanding the nuanced relationship between medication and mental wellness.

We discuss the importance of addressing trauma, both "small t" and "large T," and explore healing through scientifically-based behavior changes and the courage it takes to tell personal truths.

We also touch on the cultural phenomenon of overachievement and hustle culture, and its implications on mental health, advocating for a shift towards achievements that serve the collective good.

Join us as we explore these pressing issues and get inspired to make micro acts of courage a part of everyday life.

[01:07] What-if living - Instead of being paralyzed by worry and dread, accepting the world as it is and making the best of it can liberate you to pursue your dreams.

[16:57] Microdosing Bravery - Bravery and courage are not about grand gestures or impressive displays but rather about taking small and manageable steps towards our values and goals, facing our fears and anxieties, and getting comfortable with the uncomfortable.

[22:15] Emotional Regulation - When we learn to regulate our emotions, we control our feelings better, react with greater awareness, and rely less on habitual, unthinking responses.

[29:37] Mental Health - Kristen stresses the need to address the current mental health problem because of the unprecedented level of suffering in the world today.

[37:51] Labels and Diagnostic Frameworks - You are not your diagnosis, you are still [Name].

[01:20:03] Tolerance, Acceptance, And Reverence - We discuss the difference between the concepts of tolerance, acceptance, and reverence and how these can be used to choose values over passivity when dealing with different biases, racism and other "isms" that exist in the world.

Resources:

Connect with Dr. Kris(ten) Lee:

Website: kristenlee.com/

LinkedIn: linkedin.com/in/drkris1/

Tiktok: tiktok.com/@drkristherapycomedy

Instagram: instagram.com/therealdrkris/

Twitter: twitter.com/TheRealDrKris

Book by Dr. Kristen Lee

Worth the Risk: How to Microdose Bravery to Grow Resilience, Connect More, and Offer Yourself to the World

Enjoy this re-release of one my top listened to episodes with my guest, Brad Stulberg.

This week’s episode of the Growth Guide Podcast features Brad Stulberg. Brad joined us today to talk about his book, The Practice of Groundedness: A Transformative Path to Success That Feeds—Not Crushes—Your Soul.

Brad is a writer, researcher, and performance coach and is also the co-author of: Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success.

In today's conversation, we explore the concept of "heroic individualism" and how it often traps individuals in a cycle of constant striving without fulfillment. We discuss the importance of aligning one's public and private selves for mental well-being and the pitfalls of social media's exaggerated reality.

Brad shares insights on mindfulness, patience, and the impact of language on personal growth, drawing from ancient wisdom and modern psychology to craft a comprehensive framework for thriving in chaos.

[06.38] Blessing and a curse – Brad shares his opinion about the lack of boundaries between work and life.

[14.08] Enjoying the journey – If we do not enjoy doing something, we won’t find enjoyment at the end of it.

[20.46] Social Media – We discuss how we are consumed by the false happiness of people in electronic media.

[26.40] Stoicism and Buddhism – How the teachings of stoicism and Buddhism about being in the present moment which leads us to feel better and do better.

[31.50] Behavioral activation – A key component of acceptance and commitment therapy.

[38.33] Therapeutic toolkit – The Buddhist way of considering thoughts as thoughts and not taking them seriously.

[45.06] Want vs. need – The more we focus on what we want rather than what we need, the better.

[01.01.25] Productivity vs. productive activity – Brad explains the difference between productivity and productive activity.

[01.10.31] Consistency compounds – Brad shares some practices to be consistent and stay on the path.

[01.22.38] Front vs backstage self – Front stage is the performative self, and the backstage is who you really are. The less distance between them, the better.

Resources

Connect with Brad

LinkedIn - linkedin.com/in/brad-stulberg-009b168b/

Website - bradstulberg.com/

Twitter - twitter.com/BStulberg

Instagram - instagram.com/bradstulberg/?hl=en

Book by Brad

The Practice of Groundedness: A Transformative Path to Success That Feeds—Not Crushes—Your Soul

Book by Brad Stulberg & Steve Magness

Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success

Book by David D. Burns

Feeling Good: The New Mood Therapy

Book by Stephen R. Covey

The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change

Enjoy this re-release of one my top listened to episodes with my guest, Eric Partaker

This week’s episode of The Growth Guide Podcast features Eric Partaker who joined us today to talk about his book: The 3 Alarms: A Simple System to Transform Your Health, Wealth, and Relationships Forever.

Eric shares transformative insights on balancing health, wealth, and relationships through habit formation and intentional living. Exploring the power of strategic goal setting, the 80/20 principle, and the concept of marginal gains, Eric dives into practical methods for achieving significant life improvements.

Hear about his personal wake-up call, a life-altering mid-air heart attack, which prompted a profound shift in perspective towards leading a fulfilling, well-rounded life. Join us as Eric reveals his systems for productivity, team dynamics, and self-improvement that can guide you towards your best self and create momentum in all areas of life. .

[05.04] Wakeup call – Eric shares a brief bio about himself and the incident where he realized he could reach his full potential without sacrificing his health and relationships.

[14.41] 80/20 Rule – We talk about how the 80/20 rule can be applied for improving anything.

[22.05] Procrastination – Procrastination is a defense mechanism. We talk about how to prevent that kind of negative self-talk from happening.

[27.25] Three-legged stool – Eric explains how he decided to create superhero identities for each domain: health, wealth, and relationships.

[35.43] Designing your day – To have successful days, have a shutdown ritual at night, exercise and be creative in the morning, and focus on single tasking during the workday.

[43.28] Staying on track – Weekly and quarterly reviews for productivity and reflection. Intentional scheduling. Positive effects on achieving goals.

[49.50] The three alarms – How Eric takes out the three identities; health. wealth and relationships according to three alarms every day.

Resources

Connect with Eric

Website: www.ericpartaker.com

Podcast: www.ericpartaker.com/podcast

YouTube: www.youtube.com/@EricPartaker1/featured

Instagram: www.instagram.com/ericpartaker/

Facebook: www.facebook.com/PPIericpartaker

LinkedIn: www.linkedin.com/in/eric-partaker-5560b92

Book by Eric

The 3 Alarms: A Simple System to Transform Your Health, Wealth, and Relationships Forever

Book by Neil Fiore

The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free

Enjoy this re-release of one my top listened to episodes with my guest, Oonagh Duncan.

Oonagh Duncan is the CEO and founder of Fit Feels Good. She is a multi-award-winning fitness expert, media personality, and author of Healthy as F*ck: The Habits You need to Get Lean, Stay healthy and Kick Ass at Life.

Your body is the result of two facts: genetics and habit. You can’t do anything about your genetics, but you can control your habits. Habits are the ones who control your body, and if you redesign your habits, you can live as a whole new person.

On this episode of The Growth Guide, we explore the importance of being comfortable with being alone and how implementing basic healthy habits can lead to personal growth. Oonagh discusses the all-too-common desire for a big secret to health and wellness and how people can create their own effort to results ratio.

Tune in for valuable insights on creating sustainable habits and personal growth.

[4:56] Choice of language – the language we choose is important when framing weight loss and dieting.

[17:04] Compound interest – What will sustain you is your habits, and consistency will provide exponential results.

[21.12] Reward for the habit, not the outcome – You really have to reward the action and not the outcome because the outcome is often very much delayed.

[26.18] Eating vegetables – Oonagh explains how a half-plate of vegetables can help your daily diet.

[32.16] Sleeping – We talk about the importance of sleep as a part of dieting.

[39.26] Meditating – How meditation helps you to make better choices in life.

[46.53] Value of Small wins – Start with the smallest version of the habit and reinforce your identity as someone who keeps their promises to themselves.

Connect with Oonagh

Website - oonaghduncan.com/

fitfeelsgood.com/

Instagram - https://www.instagram.com/oonaghduncan/

Youtube - https://www.youtube.com/fitfeelsgood

TikTok - https://www.tiktok.com/@oonaghduncan

Book by Onnagh
Healthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life

Oonagh’s Podcast
Goals, Grit and Some Woo Sh*t

Enjoy this re-release of one my top listened to episodes with my guest, Tiago Forte.

In this episode, we have the privilege of speaking with productivity expert Tiago Forte. Renowned for his "Second Brain" concept, Tiago offers an innovative approach to managing information and boosting creativity.

He introduces the CODE system—Capture, Organize, Distill, and Express—key to streamlining our digital tools and enhancing personal effectiveness. Tiago shares insights on organizing notes by project utility and using the PARA system for more efficient workflows. He discusses the significance of delegation for growth and explores how modern entrepreneurship can evolve beyond founder dependency.

Join us for an enlightening discussion with Tiago Forte, packed with strategies that can revolutionize how you approach creativity and productivity.

[05.55] Second Brain - the system for our second brain is code, capture, organize, distill, express. Tiago dives into the code system.

[14.49] The PARA method – Tiago defines the PARA method and what the acronym stands for.

[21.14] Closing loops – We talk about the misconceptions about closing loops and some ways to close them.

[28.29] Information packets – Tiago defines information packets and how they can be used to increase creativity.

[39.58] Quality & Quantity – We dive into the relationship between quality and quantity.

[43.03] Expression – Tiago explains the three stages of expression; remembering, connecting, and creating

Connect with Tiago:

Website - fortelabs.co/

buildingasecondbrain.com/

LinkedIn - linkedin.com/in/tiagoforte/

YouTube - https://www.youtube.com/c/TiagoForteLabs

Instagram - instagram.com/fortelabsco/

Twitter - twitter.com/fortelabs

Resources:

Book by Tiago

Building a Second Brain: A Proven Method to Organize Your Digital Life and Unlock Your Creative Potential

Book by James A. Michener

The Source

Book by David Spinks

The Business of Belonging: How to Make Community your Competitive Advantage

Enjoy this re-release of one my top listened to episodes with my guest, Chris Winter,

Today, we're diving deep into the intricacies of sleep with renowned sleep expert and neurologist, Chris Winter. With over 10,000 patients under his care, including elite athletes, Chris has transformed lives through improved sleep.

We'll explore fascinating topics such as the role of adenosine in sleepiness, the impact of caffeine, and the controversial concept of sleep debt. Chris will share practical advice on maintaining a consistent wake-up routine, optimizing your sleep environment, and debunking common sleep myths.

Whether you're a college student, a high-powered professional, or just someone seeking better sleep, you'll find actionable insights in this episode. Plus, we'll touch on the cognitive effects of sleep deprivation, the significance of circadian rhythms, and how genetics play into our sleep needs.

[06:29] The Glymphatic System and its Impact on Alzheimer's Disease: How Sleep Can Help Delay the Onset of the Disease.

[10:26] Sleep Deprivation: The Connection Between Sleep Deprivation, Brain Fog, and Increased Risk for Accidents and Dementia.

[25:53] Finding Your Optimal Sleep Duration: The Minimum Hours of Sleep Required for Optimal Health and Productivity.

[36:13] The Drive Reduction Theory: How Your Body Forces You to Get Better Sleep.

[41:26] The Science Behind Sleep: Homeostasis, Circadian Rhythm, Adenosine, Melatonin, and Caffeine.

[46:11] The Truth About Caffeine: How Caffeine Tolerance Affects Your Brain and Sleep?

[51:12] Understanding Sleep Debt: Can We Really Make Up for Lost Sleep?

[56:11] Expert Insights: The Importance of Consistent Wake-Up Times for Better Sleep.

[01:01:25] Optimizing Your Sleep: The Importance of Sleep Hygiene and Creating Your Hibernation Lair.

[01:13:06] The Power of a Bedtime Routine: Tips for a Consistent and Healthy Sleep Schedule.

Resources:

Connect with Chris:

Website: wchriswinter.com/

Youtube: https://www.youtube.com/@SleepUnpluggedPodcast

Instagram: instagram.com/drchriswinterv

Twitter: https://twitter.com/drchriswinter

Podcast: Sleep Unplugged with Dr. Chris Winter: podcasts.apple.com/us/podcast/sleep-unplugged-with-dr-chris-winter/id1631914841

Books by Dr. Chris Winter:

The Sleep Solution: Why Your Sleep is Broken and How to Fix It

The Rested Child: Why Your Tired, Wired or Irritable Child May have a Sleep Disorder -- and How to Help

Books Mentioned in the Podcast:

Book by Samuel Shem: The House of God

Book by Joseph Heller: Catch-22

Enjoy this re-release of one my top listened to episodes with my guest, Karolina Rzadkowolska.

Karolina Rzadkowolska is a life coach, author, and podcast host. She is an alcohol-free life empowerment expert who helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her programs to change their drinking habits and unleash a new level of health, happiness and drive.

Karolina joined us today to discuss her best-selling book, Euphoric: Ditch Alcohol and Gain a Happier, More Confident You.

Discover how removing alcohol from our lives can unlock our true potential and bring about profound improvements in health, creativity, and relationships. We dive into the rising alcohol-free movement, offering social acceptance and diverse beverage options, and learn how taking a break from alcohol can lead to enhanced presence, mindfulness, and personal growth.

We'll share tips for navigating this path, challenge societal beliefs, and inspire a shift towards a life of fulfillment and purpose. Join us as we unpack the empowering journey of living alcohol-free and the limitless possibilities it brings.

[07.54] Dreams and alcohol – Karolina explains how she discovered her inner writer, who disappeared due to alcohol.

[13.00] Health and alcohol – Karolina talks about the health hazards that come with alcohol.

[19.00] Beliefs – We talk about alcohol-related common beliefs among people.

[28.00] Expectations – We dive into the expectations of society that drive people to use alcohol.

[35.30] Alcohol-free – Karolina walks us through the benefits of living an alcohol-free life.

[44.23] Science and beliefs – We talk about the importance of questioning whether our beliefs are scientifically proven or not.

[01.00.47] What we want most - The things we want most over the things we want now will give us a stronger sense of fulfillment, purpose, and meaning.

[01.09.47] The better version – Wrapping up today’s conversation, Karolina talks about how removing alcohol from our lives can lead us to our fullest potential.

Resources

Connect with Karolina Rzadkowolska

Book and Free Gift for Listeners - www.euphoricbook.com/gift

Website - euphoricaf.com/

Instagram - instagram.com/euphoric.af/

Book by Karolina Rzadkowolska

Euphoric: Ditch Alcohol and Gain a Happier, More Confident You

Book By Gay Hendricks

The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level

In today's episode, "Start Where You Are," I talk about how I’ve achieved significant milestones such as completing triathlons, becoming a CFO, and building a multimillionaire net worth.

I share insights from a pivotal coffee conversation that sparked reflection on how to take those critical first steps, despite the fear that often accompanies them.

I talk about the concept of "deep growth," focusing on upgrading three key areas: hardware, software, and operating systems. From understanding childhood conditioning to harnessing the power of conscious thought, this episode outlines practical strategies for personal growth and effectiveness.

Join me to explore these transformative concepts and discover how you can start where you are, no matter your age, and take the first step towards a better future.

👉 For more on this episode, check out the website:

https://thegrowth.guide/podcast/start-where-you-are/

👉 If you want to learn how to Live Better, Achieve More, and Be Financially Free, Sign up for my Free Newsletter:

https://thegrowth.guide/newsletter/