Mayo Clinic Human Optimization Project

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Stephen L. Kopecky MD, FACC, FAHA, MASPC, Professor of Medicine, Department of Cardiovascular Diseases, Division of Preventive Cardiology | Mayo Clinic – Rochester, MN   Straightforward question…are you healthy? Sounds like a simple question, but how in the world are we supposed to answer that? In the sea of health information out there, how do we define “healthy," and what simple metrics can we use to tell if we are hitting the mark? For those of us looking to be our best selves, we need to prioritize our health. And in order to do that, we need to know what we are aiming for, in our quest to become healthy. To answers those questions and more, our expert guest today is Dr. Stephen Kopecky. The three big questions we have for Dr. Kopecky are: What qualifies a person as “being healthy” and what should we measure?  What are the most common distractors and metrics that take us away from focusing on what matters most? What are the simplest, sustainable steps to improve the metrics that matter most for our overall health?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: 1) The podcast defines being healthy not just as the "absence of disease, but the presence of health," emphasizing "health span" over "lifespan." How does this definition resonate with your personal understanding of health, and how might it change your focus? 2) Dr. Kopecky introduces the "North, South, East, West" compass for health (Nutrition, Stress/Sleep/Spirits/Smoking/Social, Exercise, Weight). Which of these areas presents the biggest opportunity for your personal improvement? 3) The discussion highlights that less than 1% of Americans meet the full definition of health. What are some practical ways individuals or communities can address these challenges? 4) The podcast warns against "quick fixes," "one-size-fits-all" solutions, and products that overpromise. How do you personally evaluate health information, products, or services to distinguish between genuine benefits and hype? 5) Dr. Kopecky shares his personal motivation for focusing on prevention after his cancer diagnosis. Has there been a specific event or realization in your life that significantly shifted your perspective on health and wellness? 6) The episode suggests starting with small, sustainable changes, like "one bite at a time" or "one minute of relaxation." What is one small, actionable step you could take this week in one of the "North, South, East, West" categories to improve your health? 7) The discussion touches on the connection between different health factors (e.g., sleep and blood pressure, weight and liver health). How do you see this interconnectedness playing out in your own health or the health of those around you? 8) The podcast emphasizes that over 50% of our health is determined by lifestyle, even with genetic predispositions. How does this perspective empower you to take more control over your health journey?    Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Graeme Rosenberg, MD., Assistant Professor of Clinical Surgery | Director of Performance & Wellness for the Department of Surgery | Keck School of Medicine of USC, Los Angeles, CA   We define “human optimization” as the ability to do “more” while simultaneously improving our well-being. One of the keys to that is, defining what “more” means to you, because it’s different for all of us. The other key is linking that “more” up with your well-being. Many people feel that in order to accomplish more, their well-being automatically has to suffer. We don’t think that’s the case, and we are going to tell you why in this episode with our expert guest, Dr. Graeme Rosenberg.   The three big questions we are going to tackle are: 1. How do we define performance and well-being, and what is their relationship with one another? 2. Why does it seem like our performance and our well-being are in competition with one another? 3. What practical steps can we take right now to allow us to achieve more, while simultaneously improving well-being?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: 1) Dr. Rosenberg defines performance as an equation involving individual abilities, internal factors, and external environmental factors, all aimed at an "outcome of interest." How do you currently define "performance" in your own life or work? How might broadening this definition to include these components change your perspective? 2) The podcast emphasizes that "more" (in human optimization) is individualized and rooted in personal values and priorities. What does more mean to you? What steps could you take to better align your performance objectives with your core values? 3) Dr. Rosenberg argues that performance and well-being are intrinsically linked and synergistic, rather than being in competition. Can you recall a time when improving your well-being (e.g., better sleep, less stress) directly led to improved performance, or vice versa? 4) The discussion differentiates between "enduring" (suffering for suffering's sake) and "performing" (suffering linked to purpose). How often do you find yourself "enduring" rather than "performing?" 5) Dr. Rosenberg distinguishes "rest" from "recovery," defining wellness as a verb (actions taken to build well-being). What specific "wellness actions" do you intentionally incorporate into your routine? Or: Identify one or two to incorporate this week and record/ journal what you notice about your performance. 6) The episode suggests that well-being can serve as a "barometer" for whether you need to reassess your approach to performance. How attuned are you to your own well-being as an indicator? What changes might it be signaling for you right now? 7) The call to action encourages listeners to define their values, vision, mission, and purpose. If you were to start this process today, what's one core value or purpose that you believe would significantly impact both your performance and well-being? 8) Dr. Rosenberg states, "Perfection should be the engine, not the outcome." How does this reframe the concept of striving for excellence? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: John C. Benson, MD, Neuroradiologist | Associate Professor, Radiology | Mayo Clinic – Rochester, MN     Regardless of your official role or job title, you are a leader. Leadership takes on so many different forms, and this is true both inside and outside of the workplace. Any time you are interacting with another human being, there is an opportunity for leadership. Fortunately, we all have leadership skills inside of us. The question is whether or not we fully understand them, work to develop them, and put them into practice in our everyday lives.   In order to help you do just that, our expert guest today is Dr. John Benson, and the three big questions we are going to answer are: What makes someone a leader? Why do we often struggle to embody leadership qualities, or struggle to see them in ourselves? What practical steps can we take to become well rounded, fully formed leaders?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: 1) How do you personally define leadership? What are the ideal qualities of a good leader? 2) Prior to reviewing this content, did you consider yourself to be a leader (independent of your professional title)? Why or why not? 3) What are some of the qualities you embody that allow you to have a positive impact on others? Do you view this as leadership?  Why or why not? 4) What are some of the reasons that you haven’t considered yourself to be a leader in certain situations in the past? Do you feel like these qualities are legitimate reasons that you can’t lead others? To overcome them, do you need to change your behavior, change how you see yourself, or change your definition of what a leader is? Or is it a combination of all of these elements?  5) What are some of the obstacles you’ve experienced in being a young/new leader? Now, what are some of the benefits of being a young/new leader?   6) What are your leadership goals for yourself? Who, what, how, and why do you want to influence others? No wrong answers here as leadership goals can (and should) look very different for each of us. We have to cultivate our own definitions of success here, but you can refine that definition based on feedback from others. 7) Now you’ve defined your leadership goals, tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve as a leader. 8) After others list the "one new thing" or "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!   Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Shawn M. Ehler, M.B.A., Vice Chair – Human Resources | Mayo Clinic – Arizona     We live in a society that requires us to effectively live amongst and interact with other humans. If we can navigate those interactions well, we tend to be more successful. A large part of living amongst others, is feeling like we belong amongst others. This feeling of belonging sits at the root of our purpose and allows us to fulfill our mission. So why is it so many of us struggle to understand the concept of “belonging” and start to feel like we “belong.”   To help us get a better handle on this, our expert guest today is Shawn Ehler and the three big questions we are going to answer for you are: What exactly is “belonging” and why is it so important? Why do we struggle: to feel like we belong, and to ensure that others know that they belong? What daily habits can we take to create an atmosphere of genuine belonging at work and at home?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: 1) How do you personally define “belonging”? For you, is this definition the same at home as it is professionally? How is your definition the same or different from others in your group? 2) Do you think that you have to “belong” in order to be your most successful self? Can you be successful in a place where you feel like you don’t belong? If so, how does success in that type of environment look compared to success in an environment where you feel like you do belong?    3) Prior to reviewing the content, what were you prior perceptions of the concept of “belonging?” In what way have those changed after reviewing the content and discussing with others? 4) What do you think are some of the most common misconceptions you’ve seen (or felt yourself) around the concept of belonging? 5) If you felt like you were surrounded by people that fundamentally understood you and accepted you for who you are, how do you think that would impact your ability to be productive and accomplish your goals? 6) Is it more important for you to be surrounded by people who understand and accept you, or people that are just like you (these are not always the same thing)? 7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your sense of belonging based on the steps listed for individuals in section three of the session. 8) After others list the "one new thing" or "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!   Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Cathy Winter, President | Executive Leadership Advisor - Premier Performance Advising | Premier Sport Psychology   Confidence is something that lives on a spectrum, and we can all find ourselves at different points on that spectrum on any given day. Sometimes we can be overconfident, and at other times we can be woefully underconfident. So, how do we get this right? How to we learn to become “appropriately confident”, and how would that impact our lives.   To help us answer those questions, our expert guest today is Cathy Winter and the three big questions we are going to answer for you are: What is confidence and why is it so important? Why do we struggle to be confident? What practical steps can we take to be more confident in our everyday lives? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: 1) How do you personally define confidence? What does that look like in everyday life?   2) On a scale of 1-10, how confident do you consider yourself? What do you think others would rate you? Why are those ratings similar or different? 3) Based on your last response, do you tend to be over- or under- confident? For most people, this varies by situation. What types of situations make you feel over-confident? What types make you feel under-confident? What types make you feel appropriately confident?   4) What are some of the down sides of feeling under-confident? What are some of the downsides of feeling over-confident? 5) How has your confidence in big institutions (government, education system, law enforcement, insurance companies, your organization, etc.) changed over the years? How do you think that has impacted your confidence in yourself? 6) Do you feel that our society is becoming more or less sensitive in recent years? Why, and how does that impact confidence of individuals?   7) How confident are you that you can get your confidence dialed in so that you are “appropriately confident”? If you can do it, what benefits do you think it will provide? 8) Go through the list of “internal facing” factors that we can work on to improve our confidence (discussed in section three of the session). Which of those most resonated with you as something you can easily accomplish?   9) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your confidence. 10) After others list the "one new thing" or "action step" they are going to do, tell them why you think they can be successful in accomplishing that thing. What positive qualities about them makes you believe that they will be successful at this?   Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Lisa R. Hardesty, Ph.D., ABPP, PCC, Board Certified Clinical Health Psychologist | Certified Executive Coach at PCC Level | Mayo Clinic   In our hyperpaced and active world, we are constantly bombarded by external noise, signals, and messaging. Unfortunately, these external stimuli often distract us from listening to our own internal cues. In fact, many of us intentionally try to block out how we feel physically and try to keep pushing through. Well, what if some of these signals form our bodies we are blocking out are actually important for improving our performance? How can we use them for good?   To help us with this, our expert guest today is Dr. Lisa Hardesty. The three big questions we are going to answer for you are: What is somatic intelligence, and why do we need to get better at it? Why is it so hard to listen to our physical bodies and respond appropriately? Can you give us a step-by-step approach to maximizing our somatic intelligence to improve peace and performance? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode:  1) How do you personally define “somatic intelligence” after reviewing this topic? 2) Discuss the difference between your cognitive intelligence, emotional intelligence, and somatic (physical) intelligence. How are they different, and how are they related to one another? 3) What has been your approach to somatic intelligence in the past? Do you tend to ignore these signals from your body, or do you tend to perseverate on them excessively? Does it depend on the situation? Why do you think you approach it this way? What is helpful or unhelpful about your approach?    4) What are some of the clear downsides of having a low somatic intelligence (either not being aware of your physical state, or focusing on it excessively in unhelpful ways)? 5) If you were able to do a better job of listening to your body’s intelligence, what benefits do you think you would experience? 6) What are some common barriers or misconceptions you think people might have that prevent them from using their somatic intelligence to improve their performance? 7) Do a quick (2 minute) somatic check-in that was outlined in section three of the session. What did you notice that you hadn’t noticed previously? Now, name that, and think about why you feel that way. How does naming and understanding that physical sensation impact how you view it?   8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your somatic intelligence. 9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!   Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Timothy I. Morgenthaler, MD, Sleep Medicine Specialist | Mayo Clinic Center for Sleep Medicine – Rochester, MN   The benefits of high-quality sleep are nearly limitless as it improves our mood, brains, performance, increases our joy, reduces sickness, and increases longevity. Getting high quality sleep is one of the biggest levers we can pull in order to become our best selves. But many of us are self-sabotaging our sleep without realizing it! There are many small habits and things we get wrong with our sleep environment that can have large detrimental effects on our sleep over time. We must fix this!   To help us with that, our expert guest today is Dr. Tim Morgenthaler, and the three big questions we are going to answer for you are: What environmental factors have the biggest impact on sleep & why? What are we getting wrong in the bedroom environment when it comes to sleep? What are the most impactful changes we can make to our sleep environment to maximize our sleep quality? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode:  1) Discuss your overall sleep status with your group. - How much sleep do you get each night? - When do you go to bed and when do you get up? - Is it generally high-quality sleep? - Do you feel well rested in the AM when you wake up? - Do you need an alarm clock to wake up? - How does that vary on your days off when/if you sleep in? -How much sleep would you want to be your best self (not just, “I can get by on x hours of sleep.”)?  2) How big of an impact does your sleep (or lack of) have on you on a daily basis?   3) Take an inventory of your current sleep environment. Think about the lighting, temperature, and sound. Report back to the group to discuss what your current set up looks like (good and bad). 4) Now, discuss the other elements of your sleep environment such as bed partner, pets, kids, bedding, etc. How big of an impact do these things have on you? Have your group give you potential strategies for improving these things. 5) Discuss your current caffeine usage with your group. How much do you drink, when do you drink it, and when is the last time you consume caffeine during the day? What changes need to be made here? 6) What do the two hours before going to bed look like for you? Do you have a “wind down” routine that you use prior to bed? Have the group analyze your routine to help you spot simple changes you could make to improve it.    7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your sleep environment. For this, focus on the “quick wins” discussed in section three of this episode. 8) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!   Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Melanie J. Chandler, PhD, ABPP, Board Certified Clinical Neuropsychologist | Mayo Clinic – Florida   We all want to age well. This is true for our physical bodies, our mental sharpness, AND our social relationships. The social aspect of our lives is one that is often neglected, but this is a huge mistake. One of the greatest drivers of joy in our lives is having genuine and meaningful relationships with people we care about. So why is this often a challenge for us, and why does it get harder as we age? This is a question that we shouldn’t wait to answer until we are past our prime.   Our expert guest today is Dr. Melanie Chandler, and the three big questions are going to answer are: 1. What does “aging well socially” look like, and why is it important? 2. Why do so many of us struggle with our relationships and sense of purpose as we move through life 3. What practical steps can we take now to ensure we remain connected as we age? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode:  1) After reviewing this episode, how do you define “aging well socially?”  2) Discuss the concept of “social reserve” that was brought up in this session. Had you heard that before? What do you think about it? Is it fair to think about it similarly to financial, physical, or cognitive reserve? 3) What is your ideal make up of social connectedness? For some, this is having a large group of friends. For others, it may be a smaller group of very close friends. What does the ideal set up look like to you? How big do you want your circle to be, and what do you want these relationships to look like?  What interests or shared experiences can they be based on?  4) Where have you struggled getting connected in the past? What are some of the barriers that have held you back from making new connections and joining new groups (try to think beyond just “lack of time)? 5) In this episode, we discussed how being socially isolated or lonely can have significant changes on joy, well-being, sense of purpose, physical health, and even mortality. Did that surprise you? Why or why not? 6) Think of an older person that you feel may benefit from improved social connectedness. What barriers do you think are holding this individual back? Are they mostly physiologic changes (decreased mobility, hearing, health, memory, etc.) or behaviors/attitudes (embarrassment, lack of awareness, lack of desire, etc.).    7) After everyone talks though question 6, what are some strategies that you could use to help these individuals if they were open to it? 8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your social connectedness? What steps can you take NOW (regardless of your age) to help minimize your risk of feeling isolated later in life? 9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!   Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: John Poe, Chair, Education Administration - Education Shield | Mayo Clinic   Our world is fueled by FEEDBACK. Most people crave more, and it’s essential to helping others improve and achieve success. Despite this, most of us struggle to provide honest, meaningful, and actionable feedback to others. Accordingly, we are leaving a lot on the table by not getting the most out of one another. To help us improve at this, our expert guest is John Poe. The three big questions we have for John are: 1. What exactly should effective feedback look like? 2. Why is it so challenging for us to give candid and constructive feedback? 3. What are some clear practices we can put into place to become better at delivering feedback that works? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define “feedback” and what different forms can it take? 2) Think about some of the most helpful feedback you’ve ever received. What was it about that feedback that made it so effective? Think about this in terms of... the person that gave it, how it was delivered, and what state you were in to receive it. 3) Now, think about a person you feel is not responsive to feedback. Discuss some common characteristics that set “feedback” up for failure. Think about this in terms of: the giver, the receiver, and the content of the feedback. 4) In your opinion, what are the top 5 characteristics of high quality, impactful feedback? 5) What are the three most common mistakes that you’ve seen OTHERS make when giving feedback? Now, what are the three most common mistakes YOU make when giving feedback? 6) On a scale of 1-10 (with 10 being highest), how good are you at giving feedback? What score do you think others would give you on your feedback? Specifically, what would they say is good about your feedback, and what needs to improve? 7) Generate a list of at least 3 sentences you could use to open a conversation where you are about to deliver difficult, constructive feedback to someone else. Read those sentences to others and ask them to help you improve them. 8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your ability to deliver high quality feedback. 9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Dona E. Locke, Ph.D., Neuropsychologist | Mayo Clinic – Arizona   How we think about ourselves and the world, is what shapes how we experience the world. Not only does it shape our experience, but our thinking is one of the main drivers that determines our success in every avenue of life. Much of our thinking can be helpful for propelling us forward towards our goals, but so much of our thinking is actually UNHELPFUL and prevents us from achieving our goals. To help us take charge of our thinking and use it for good, our expert today is Dr. Dona Locke.   The three big questions we are going to answer are: 1. What exactly are “thinking patterns”, and how do we distinguish between those that are helpful and unhelpful? 2. Why do we commonly default to unhelpful patterns of thinking? 3. What steps can we take to start using helpful thinking patterns and mental models to help us achieve our goals? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode:  1) How do you personally define “helpful” and “unhelpful” thinking patterns? How does this relate to your prior conception of “positive vs. negative” thoughts? 2) What are some of the key characteristics that separate “helpful thinking” from “unhelpful thinking?” 3) What is an area of your life where you tend to experience “unhelpful thinking patterns?” Why do you think this is the case, and what are some of the negative impacts that result?   4) If you were able to shift your perspective from “positive vs. negative” thinking to “helpful vs. unhelpful” thinking, what benefits do you think you would experience? 5) Do you think recognizing your thinking as “helpful” vs. “unhelpful” will be easy or challenging? Go around your group and ask everyone if this will be easy or hard for them. Then, ask why? 6) Once you are able to recognize certain thoughts as “unhelpful”, what strategies will you use to move on and not perseverate on them (think about the strategies offered in section three of this episode). 7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your thinking as a result of this episode? 8) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process!   Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Carly Anderson, Ph.D., LP, CMPC, Owner/Founder | Sport Psychologist - Premier Sport Psychology   Are you someone who tends to think improvement is too difficult, not achievable, or often out of your control? Do you tend to fear mistakes before you make them, and then loathe them afterwards? Those may be signs of a fixed mindset, and that can really be stunting your progress, confidence, and overall joy. We need to change that. To discuss how, our session today is titled: Developing a Growth Mindset: How to Grow Beyond Your Fixed Thinking Our expert guest today is Dr. Carly Anderson, founder and Senior Principal Sport Psychologist for Premier Sport Psychology, and she is going to help us answer our big three questions: 1. What is a growth mindset—and why does it matter? 2. Why do we tend to default to a fixed mindset and what are the consequences? 3. What steps can we take to build a growth mindset so we can flourish in both life and work? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) After reviewing this episode, how do you personally define a "growth mindset"? 2) Many of the benefits of having a growth mindset are obvious, but some are not as obvious. Which of the benefits of having a growth mindset was the most surprising, or most impactful to you? 3) List at least 5 common behaviors or habits you have that tend to highlight a "fixed mindset." Now list 5 that highlight your ability to have a "growth mindset." 4) We all tend to spend some time with a fixed mindset, and some in a growth mindset. What are the things (triggers) that commonly push you towards a fixed mindset rather than growth? Now that you've named them, how can you be on the lookout for them? 5) In what areas of your life are you worried about failure? What is it about that failure that you actually fear? What steps can you take to work through this? 6) In section three of the podcast, we listed over 10 steps you can take to move towards a "growth mindset." Pick three of these that most resonated with you and discuss why you think those three can be impactful in your life? 7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your growth mindset. 8) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it clear: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Eric Cressey, MA, CSCS, President, Cressey Sports Performance - Palm Beach Gardens, FL and Hudson, MA Director, Player Health and Performance - New York Yankees   Improving strength and gaining an appropriate muscle mass is critical for our overall health and function. And our strength and muscle mass are two of the greatest predictors of longevity. For those reasons, everyone is wondering, how do I get stronger and gain muscle in the most efficient and practical way?  Whether you are brand new to strength training or are a muscle-bound weightlifting maniac, this episode is for you. We are going to cut through the hype and misinformation to give you practical tips and knowledge, so you can become your strongest self. Our session is titled: “How to Build Muscle & Get Stronger: What Everyone Needs to Know and Do.”   Our expert guest is Eric Cressey, co-founder of Cressey Sports Performance and host of the “Elite Baseball Podcast”, and he is going to help us answer the following big questions: 1. What is meant by strength training and why is it so important? 2. Why do so many of us struggle to work out regular and gain muscle? 3. What are the core practices that everyone should incorporate to build muscle and get stronger?   To help you turn this knowledge into action, consider starting/joining a pod-club…   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: 1) What is your “why” or reason for wanting to get stronger? If you have more than one, rank them in order of priority. 2) In the past, what have been the biggest hurdles that prevented you from achieving your strength goals? Separate these out by factors that are directly in your control vs. those that are not.  3) We mention the 4 factors that contribute to strength are genetics, nutrition, sleep, and training program. How has your nutrition and sleep positively or negatively influenced your strength goals?  4) After listening to this episode, did you discover any new reasons as to why you haven’t seen the strength gains you seek? 5) Do you currently have any sort of accountability in your training program (writing down your workouts, working with a coach, having a training partner)? If so, how has that helped? If not, how could you practically implement some accountability?  6) Are you willing to consistently commit to a program that appropriately challenges you for 6 months? If so, what benefits do you expect to see (think about benefits along the way as well as the end result). If not, what would it take to improve your motivation to do so? 7) What is one change you are going to make this week to get the first win in your quest to improve your strength? Make this very clear and concrete.    Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Chrissy Holm Haider, Ed.D., MSc, MS, LPCC, CMPC, Athletic Counselor, Certified Mental Performance Consultant | Premier Sport Psychology     We all need to improve our emotional intelligence, and one of the main pillars of that is learning to manage ourselves. We’ve said before that first step of Emotional Intelligence is “Understanding Ourselves.”  After that, the next step is “Managing Ourselves.” This concept of self-management is critical to improving our emotional intelligence and interacting with the world. Our expert here to help us with this today is Dr. Chrissy Holm Haider.   The three big questions we have for her are:  1. What is “Self-Management” and how does it fit into “Emotional Intelligence?” 2. What makes self-management so challenging in our modern lives? 3. What are the actual steps I can take to finally master my ability to manage myself?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: Chrissy Holm Haider defines self-management as the "action piece" that follows self-awareness, emphasizing using emotions to guide behavior rather than blocking them out. How often do you consciously use your emotions as signals to inform your actions, rather than trying to suppress or ignore them?  The podcast distinguishes self-management from rigid discipline, highlighting flexibility and adaptability. Think about a time when a rigid approach to a goal backfired. With your pod club members, discuss alternate approaches- what are some more flexible, self-managed approaches that may have yielded a better outcome?  Chrissy notes that 85% of our daily thoughts are negative and repetitive, rooted in survival. Have you observed this negativity bias impacting your daily life? Identify one small, intentional step you will take to prevent it from affecting your actions this week.  The discussion links the modern struggle with self-management to a lack of genuine social connection, despite increased electronic connectivity. How do you prioritize and cultivate real-life, face-to-face interactions to support your emotional well-being and self-management? What is one additional way that you and your pod club teammates agree is a feasible approach for you to try as a group?  Chrissy introduces the "awareness, acceptance, action" framework for self-management. When faced with strong emotions, which of these three steps do you find most challenging? Select one small practice to help you strengthen it.  The "wheel of emotions" is suggested as a tool to expand emotional vocabulary beyond "happy, sad, mad." This week, commit to being more precise in naming your feelings to enhance your ability to manage them and to communicate your needs to those around you!  The podcast emphasizes the mind-body connection in emotional regulation, suggesting practices like slow breathing and increasing your "stress threshold" through sleep, nutrition, and movement. Which of these physical strategies do you find most effective in managing your emotional state?  The challenge encourages listeners to practice the "awareness, acceptance, action" framework by pausing and reflecting on their emotions during a daily routine. What specific routine (e.g., commute, brushing teeth) could you integrate this practice into this week? What do you hope to learn about your emotional landscape?    Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Erica Martin, PhD, SPHR, Development Programs Director – Department of Development – Mayo Clinic   Conflict is a universal experience. Anywhere two people are present, conflict is likely to occur at some level. This conflict can be devastatingly harmful, but it can also foster growth and progress. Given how ubiquitous conflict is, it’s critical for us to learn how to identify it, work through it, and use it for good.  To help us get started in this process, our expert guest is Dr. Erica Martin.   The three big questions she is going to answer for us include:  1. What is conflict and what is its impact? 2. Why do we find ourselves in conflict so often, and why is it hard for us? 3. What can we do to turn conflict into progress— at work and in our everyday relationships?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: Dr. Martin defines conflict as a "misalignment of basic needs, values, or goals" between two or more parties. Think about a recent conflict you experienced. What was the underlying misalignment?  As discussed in this episode, conflict at work often has higher stakes (job security), but we tend to "take the mask off" and be less guarded in personal relationships. How does this difference in psychological safety impact your approach to conflict in these two settings?  Dr. Martin emphasizes that unresolved conflict can lead to decreased confidence, lower performance, and missed opportunities for growth. Think about a time when unresolved conflict had a negative impact on you or a team you were part of. Discuss with your pod club: what would you do differently now to try to resolve that conflict?  The discussion suggests that conflict can be positive and productive, especially when seeking diverse thought or managing complex problems. Can you recall a situation where conflict, managed respectfully, led to a better outcome or strengthened a relationship?  Dr. Martin explains that our human nature and past experiences (even childhood trauma) can contribute to an "unhealthy fear of conflict." Take a moment to reflect on your own personal history or worldview and how it influences your current reactions to conflict. What is one thing you hope to change?  The three-step framework for managing conflict involves: 1) pre-conversation reflection, 2) curiosity during the conversation, and 3) post-conversation self-reflection. Which of these three steps do you currently practice most effectively? Which one will you practice improving this week?  The podcast advises using "maximizers" (e.g., "this is going to be very uncomfortable") rather than "minimizers" (e.g., "this is just a quick chat") when setting expectations for difficult conversations. How might this shift in language impact the tone and outcome of a challenging discussion you anticipate?  The challenge encourages listeners to reflect on a past conflict using the post-conversation self-reflection questions ("What went well? What didn't? What could I do differently?"). With a friend or trusted coworker, identify a past conflict and reflect aloud, using these questions to guide you. Ask your dialogue partner what they notice about your reflections and if they suggest any opportunities for further growth.    Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Dennis E. Dahlen, Chief Financial Officer – Mayo Clinic – Rochester, MN   We are all busy and have a lot of tasks that need to be accomplished. And those tasks need to be accomplished somewhere! Whether you are working at home, in an office, or on the road, your physical surroundings play a surprising large role in how you do your work, how much you get done, and the level of quality of that work. In this episode, we are going to talk about some of the science behind how your surroundings impact you, and what you can do to optimize them.     Our expert guest here to teach us more is Dennis Dahlen, and the three big questions we are going to work through are:  1. How do our physical and mental surroundings influence productivity? 2. What common obstacles keep people from creating productive environments and what is secretly sabotaging our productivity? 3. Which practical strategies can anyone apply to optimize their physical and mental spaces for sustained high performance?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: Dennis Dahlen emphasizes that an optimized environment for productivity must be individualized. What are the specific elements of your current physical workspace (at home or office) that most irritate you or distract you from focused work? This week, modify one element to reduce your distraction!  The podcast highlights how using grit and tenacity to overcome easily solvable environmental issues (like clutter or noise) depletes these resources, so they are not available for more important tasks. Where are you currently "wasting" your grit and tenacity? What is one environmental factor that you could easily optimize so that you can shift your grit and tenacity to more important tasks?   Dennis suggests that physical proximity to colleagues can significantly boost productivity through "hallway conversations." How has the shift to remote or hybrid work impacted your access to such spontaneous collaboration? What strategies do you currently use to maintain connection? Which ones could you implement to improve in this area?  The discussion points out that a cluttered physical space often acts as a "physical to-do list," constantly vying for our attention (which is a very precious commodity). This week, find something to declutter (your email inbox, your desk, or even a filing system!) to give you back some control over your attention.   Dennis shares his experience with forced decluttering in a flexible workstation environment. What is one item in your workspace that you could eliminate or reorganize to reduce visual clutter and mental distraction?  The episode touches on the challenge of balancing work and personal life, especially for caregivers. If you have significant external demands, how do you communicate these to your supervisor or team to ensure you have the necessary support and boundaries?  The call to action encourages listeners to pick one physical workspace element (noise, privacy, temperature, lighting, personalization, clutter, designated space) to optimize. Which element would you choose? Identify one change to implement this week?  Dennis mentions that personalizing your workspace (e.g., with photos of loved ones) can increase integrity and promote more virtuous decisions. How do you currently personalize your workspace? Take a moment to reflect on the subconscious impact these personal touches have on your work ethic and decision-making. Discuss with your pod club.    Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Roshanak (Roshy) Didehban, FACHE, Chief Administrative Officer | Mayo Clinic – Arizona, Interim Chief Information Officer – Mayo Clinic   If you interact with others, then you influence others. Whether you like it or not, we all influence the people around us. Hopefully this is mostly in a positive way, but if you aren’t thoughtful and intentional, that may not always be the case. Knowing that you are going to have an impact on the people around you, you might as well invest the time to figure out how to influence them positively. This is obviously true for leaders, but it really applies to all of us in all relationships, no matter our position.     Our expert here to discuss this topic with us is Roshy Didehban, and the three big questions we are going to tackle are: 1. What exactly is positive influence and why does it matter? 2. Why is it often hard for us to positively inspire ourselves and others? 3. What practical steps can we take to positively influence others so they can be their best selves?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: Roshy Didehban defines influence as "the ability to shape thought, shape behavior, and shape direction... through trust, inspiration, and credibility," rather than control or authority. How does this definition align with or challenge your previous understanding of influence?   The podcast emphasizes that positive influence is rooted in intention and may not always feel "warm and fuzzy" in the moment. Positive influence sometimes requires uncomfortable feedback. Think about a time when you had to deliver or receive "tough medicine" that ultimately led to positive influence or growth and discuss as a pod club!  Roshy shares her personal journey of learning to lead without "leaving bodies in her wake" and embracing risk over perfection. What personal experiences or feedback have most shaped your approach to influencing others? How has your approach changed over time?  The discussion highlights that influence is not tied to title or hierarchy, and that "anytime there's more than one person gathered, there's influence happening in all directions." How might you exert positive influence in your daily interactions, regardless of your formal position? Think of one step you can take this week to do so.  The concept of "dissonance" (when words and actions don't align) is identified as a major killer of influence. How might you ask for another person’s perspective on your consistency? Do your words and actions align?   Roshy stresses the importance of emotional intelligence, particularly self-awareness and understanding others, as foundational for effective influence. How do you currently check in with your own emotional state before engaging in influential conversations? This week, seek to understand the other person's perspective in at least one conversation.  The podcast offers several small, actionable behaviors to increase positive influence, such as using people's names, being consistent, pausing in discussions, acknowledging effort, and following through. Which of these "small behaviors" do you feel you could most easily integrate into your routine this week?  The call to action in this episode encourages listeners to reflect on their intention for influencing others (altruistic vs. selfish). This week, examine your motives before trying to influence someone. Take a few moments to write down your self-reflection about leadership and relationships.    Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Peter Rhee, DO, MSc, Orthopedic Hand Surgeon, Assistant Dean for Trainee Well-Being, Mayo Clinic School of Graduate Medical Education | Mayo Clinic – Rochester, MN   In a world of increasing pressure and growing demands, our stress levels continue to climb. When it seems like everyone is spinning out of control, having the ability to appropriately manage our stress can be a real superpower. To continue to be high performers, we must develop appropriate ways for viewing, understanding, managing, and overcoming stress.  Our expert guest today is Dr. Peter Rhee.   The three big questions we have for Peter are:  What exactly is stress and how does it show up in our lives? Why do so many of us feel overwhelmed and what are the consequences? What are the practical steps we can take to reduce and control our stress levels? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: Dr. Rhee defines stress as your "physiologic response to a stressor" and emphasizes that it's natural and normal. Take a moment to reflect: What physical responses have you noticed when responding to a stressor? Separate these into “normal physiologic responses” and “excessive or exaggerated responses.” What are some key differences between the two?   The podcast distinguishes between "good stress" (acute, stimulating, focusing) and "bad stress" (chronic, detrimental to well-being). Can you identify a recent experience of "good stress" that helped you perform well? Now think of one example of "bad stress" that felt overwhelming. Discuss these different experiences as a group.  Dr. Rhee highlights that time scarcity and constant connectivity (news, social media) are major contributors to feeling overwhelmed. Identify one or two steps you want to take to mitigate their influence.  The discussion emphasizes that chronic stress negatively impacts nearly every aspect of life: physical health, sleep, mood, relationships, and performance. Which of these consequences do you find most concerning? How might this motivate you to prioritize stress management?  Dr. Rhee introduces a physiological technique for managing acute stress: exhalation-focused breathing. Have you tried a similar technique? Select the type of high-stress scenario you often experience when you want to practice this specific breathing exercise and help regain control?  The podcast suggests that long-term stress resilience can be built through practices like mindfulness, kindness, and gratitude. We refer to them as "stress threshold training." Which of these practices do you already incorporate? Select one could you intentionally add to your routine to increase your resilience this week.  Dr. Rhee shares his personal experience of an 8-year-old son recognizing his stress before he did. Who might provide you with helpful observations about your stress levels? This week, ask them for their observations, thank them for their candor, and take a few moments to consider opportunities to manage your responses to such stressors.  The challenge presented in this episode encourages listeners to practice an exhalation-focused breathing technique in a stressful situation or before a challenging event. Identify one upcoming situation where you could intentionally apply this technique. Then, practice the technique and share back with your group what you gained from it!     Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Kimberly D. Collins M.A., ACC, Owner/Founder, Executive Coach, Enneagram Consultant | Enneagram Reflections   If you don’t first understand yourself, you’ll never be able to understand and interact with the world around you. We’ve talked about the concept of emotional intelligence a lot on the Human Optimization Project, with the four main components being 1) Self-Awareness; 2) Self-Management; 3) Social-Awareness, and 4) Social-Management. Today, we are going to focus on all things related to “Self-Awareness.” Our expert to help us with this is executive coach, Kimberly Collins.   The three big questions we have for her are: 1. What is Self-Awareness, and how does it fit into the bigger picture of “Emotional Intelligence”? 2. Why is true Self-Awareness rare, and what modern traps keep us from understanding ourselves? 3. What steps can one take to start improving their Self-Awareness in a meaningful way?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: Kimberly Collins defines self-awareness as "conscious knowledge of our inner workings for the purpose of managing ourselves better and understanding ourselves better." How did you think about self-awareness before listening to this episode? How do you think about it now? What specific "inner workings" (fears, desires, values, emotions) do you feel you understand well, and which would you like to better understand?  The podcast emphasizes that self-awareness is the foundational cornerstone for all other aspects of emotional intelligence. How do you see a lack of self-awareness potentially hindering your self-management, social awareness, or social management in your daily life?  Kimberly highlights that only 36% of people worldwide are considered “highly emotionally intelligent.” Does this statistic surprise you? What are some strategies you want to use to strengthen your own emotional intelligence?  The discussion identifies emotional triggers as "hotbeds of fantastic information" about ourselves, often linked to core fears (e.g., not feeling loved, belonging, or safe). Reflect for a moment: identify one of your emotional triggers. What core fear might it be protecting you from?  The podcast explores cognitive biases like the fundamental attribution error ("if I mess up, it's your fault") and the Dunning-Kruger effect (overestimating our own abilities). How might these biases be subtly impacting your self-perception?  Kimberly suggests that "time scarcity" is often a perceived barrier, and that self-awareness primarily requires "intention, not necessarily time." What is one small, intentional moment in your day (e.g., commute, a few minutes before a meeting) where you could practice pausing and noticing your inner state?  The episode discusses the ego's role in distracting us from self-awareness through defensiveness, denial, or comparison. How do you observe your ego playing these "games" in your own life? With your group, identify one or two strategies to compassionately acknowledge these inner thoughts without letting them derail your self-awareness journey.  The call to action encourages reflecting on "Why did I say what I say? Why did I do what I did? And why did I feel how I felt?" without judgment. Think about a recent interaction. Reflect on your experience by considering these questions. What new insights did you gain by approaching it as an "emotional scientist" rather than a judge? What is one thing you will do differently next time?      Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Heidi L. Dieter, M.B.A., Chief Research Administrator | Mayo Clinic   If you lead a group, team, family, or set of friends in any way, I’m sure you’d like to be able to boost morale, increase engagement, decrease turn over, and improve creativity.  Well, one scientifically backed way to do that is to become a “servant leader.”  Multiple studies show substantial improvements for groups who are directed by servant leaders; and data also suggests that it improves the joy of the leaders themselves.  Our expert guest for this topic is Heidi Dieter, Chair of the Department of Research Administration at Mayo Clinic.   The three big questions we are going to work through are:  1. What is servant leadership and what are the benefits? 2. Why do we struggle to put servant principles into practice and what common traps derail us? 3. What practices can we adopt to lead through service and unlock peak performance?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: Heidi Dieter defines servant leadership as "serving other people" and emphasizes the role of humility. How does this definition align with or challenge your preconceived notions of what a leader should be? What does "serving other people" look like in your current role or relationships?  In this episode, they contrast servant leadership with charismatic and transformational leadership, noting that while they can overlap, the focus differs. Do you tend to gravitate towards people with a particular leadership style? Identify one or two ways that intentionally incorporating more servant leadership principles enhance your effectiveness, regardless of your current community or professional roles?  Heidi shares the story of Sister Generose, who led by example by cleaning floors and serving meals. Take a moment to reflect: Identify a leader in your life who embodies servant leadership. What specific behaviors have you observed or specific things that they said that led you to think of them as servant leaders?  The discussion highlights benefits for the group (trust, productivity, retention, morale) and for the leader (personal growth, fulfillment, stronger EQ). Which of these benefits is most compelling to you? In what ways does (or could) that benefit play out in your work or community life?  As discussed in this episode, ego, time scarcity, and selfishness are common barriers to servant leadership. Which of these barriers do you find most challenging in your own life? What is one small step you could take to overcome it?  Heidi's personal story of receiving critical feedback and intentionally working to change her leadership style is powerful. This week, ask a trusted colleague or family member for honest feedback on your leadership. Practice responding with gratitude. Thank them for their candor and don’t be afraid to ask for specific examples!  The concept of "power under control" (submission) is introduced as a core aspect of servant leadership. How do you currently wield your influence or authority? How might you consciously exercise "power under control" to empower those you lead?  The challenge is to ask trusted individuals for feedback on how you're doing as a leader, specifically asking for areas of improvement. Who is one person you could approach for this feedback? Identify the steps you will take to ensure you are receptive to their input. Now, go for it!    Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu  

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Natalie Caine, Chief Administrative Officer, Mayo Clinic in Rochester In a world that sometimes bends towards negativity, complimenting and giving praise is may seem like a lost art. But this is exactly why we need to be giving praise now more than ever! The impact that praise has (on both the receiver and the giver) is massive, so it is something that we should all be doing more frequently. To help us understand why, our guest today is Natalie Caine, Chief Administrative Officer of Mayo Clinic in Rochester. The three big questions we have for Natalie are:  1. What is high-quality praise, and how does it impact others? 2. Why do so many of us hesitate—or misfire—when giving praise, and how does that shortfall impact us 3. What steps can we take to be more effective of praising others in our lives?   How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action!   Discussion Questions for this Episode: Natalie Caine distinguishes high-quality praise from generic positive feedback; high-quality praise is specific and personalized. Think about a time when you received specific praise that truly resonated with you. Discuss with your group: How did it make you feel compared to generic feedback (e.g.- “nice job!”).  As they discussed in this episode, giving praise benefits both the receiver (increased joy, productivity, connection) and the giver (gratitude, self-reflection). Have you noticed these benefits in your past? Which of these benefits do you find motivates you the most to increase praise-giving, and why?  Natalie suggests that praise should be specific, timely, relatable, and sincere. Recall a recent interaction when you provided positive feedback. How could you have incorporated these elements to make your positive feedback more meaningful?  In this episode, they discuss the "five to one ratio" in relationships (five positive comments needed to outweigh one negative). How aware are you of the balance of positive versus negative interactions in your important relationships? Think of one or two people in your work or personal life who you will plan to provide more positive, specific comments to over the next month.  Common barriers to giving praise include busyness, fear of awkwardness, or a negativity bias. Which of these barriers do you most often experience? Discuss one or two small steps to overcome it with your pod club.  The episode describes how to receive praise gracefully, including accepting it on behalf of a team rather than deflecting or self-deprecating. How do you typically react when receiving praise? What might you do differently to receive it in a healthy way?  Natalie encourages making praise a "habit" by intentionally looking for opportunities to celebrate small positive moments. What is one specific daily routine or interaction where you could intentionally integrate a moment of praise?  The challenge in this episode is to praise three different people for three different things within 24 hours. Identify three people you could praise today. Write down one or two specific, small things you will acknowledge for each. Now go do it!    Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu