Mayo Clinic Human Optimization Project

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project  Guest: Cal Aurand, Creative Director – Communications | Mayo Clinic – Rochester, MN    "I wish I could be more creative” is a common trope that many of us say to ourselves. Unfortunately, that wish comes with the assumption that we aren’t creative, and we're here to disprove that notion to you today. What if we told you that we all have a creative side, but we may not be looking at it the right way, or we haven’t fully accessed it for some reason or another.   To help us understand and sort through these limiting beliefs, our expert guest today is master storyteller, Cal Aurand. 1. What is creativity, really—and where does it come from? 2. Why do so many of us feel “not creative?” 3. What should we be doing differently right now to reliably improve our creativity?     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. Cal Aurand defines creativity as a verb, emphasizing action, curiosity, and personal experiences. What is one thing Aurand described that was a new idea to you? 2. The podcast suggests that structure can be a key to creativity. In what ways might structure or order enhance your own creative process? 3. Cal shares that his best ideas often come from listening to others' needs and conversations, rather than solely from introspection. How can actively listening to others unlock your own creative potential? 4. The idea that creativity comes from "above" and is "given" rather than possessed is discussed. How does this perspective shift your view of your own creative abilities? 5. Cal mentions that serving others is where he finds the most joy and fulfillment, which in turn fuels his creativity. How can focusing on service impact your creative output? 6. The transcript highlights that many people feel they are "not creative" due to self-doubt or imposter syndrome. What are Cal's three key insights for overcoming these feelings, and how do those align with you? 7. Cal suggests that creativity is not limited to artistic fields, citing mathematicians, chefs, designers, and first responders as examples. Where do you see creativity manifesting in your own profession or daily life? 8. The advice to "have fun" is presented as a crucial element for creativity. How can you intentionally incorporate more fun into your creative pursuits or problem-solving activities?     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: Charanjit S. Rihal, M.D., MBA  William S. and Ann Atherton Professor of Cardiology - Department of Cardiovascular Medicine | Chair, Mayo Clinic People and Culture Committee, Member Board of Trustees - Mayo Clinic – Rochester, MN    We are all a product of our environment, and this includes the people we surround ourselves with. Anyone that has achieved a level of success knows that they didn’t do it completely alone. One of the key ingredients to success in all activities is having high quality mentorship. A good mentor is worth their weight in gold, but how do we FIND a good mentor? And equally important, how can we BE a good mentor to others? That’s what we’ll discuss with our expert guest, Dr. Chet Rihal.     The three big questions we will cover include:   What qualities make up a good mentor and why do we need one? What are the most common mistakes we make when trying to find a mentor or be a mentor? What steps can we take toidentify a good mentor, and serve as a mentor to others?    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. Rihal defines mentorship as a relationship that helps one achieve their optimal professional self. How does this definition differ from your initial understanding of mentorship?   How does the concept of mentorship differ from sponsorship, according to Dr. Rihal's explanation? How have you experienced mentorship and / or sponsorship in your career?  What are the primary benefits of having a mentor, as described by Dr. Rihal, beyond just technical or professional guidance?   Dr. Rihal suggests that mentors can help mentees see potential they might not recognize themselves. Can you recall a time when someone else saw potential in you that you hadn't recognized?   What are the key qualities Dr. Rihal identifies as essential for a good mentor, and which of these do you find most crucial?  Dr. Rihal emphasizes that mentees should avoid trying to become a carbon copy of their mentor. What steps can a mentee take to ensure they develop their own unique professional identity?  What are the most common mistakes mentors make, and how can mentees avoid falling into the trap of mistaking their mentor for an “oracle” with all the answers?  Dr. Rihal suggests that individuals can eventually become their own mentor by understanding their goals and drivers. What is one step you can take this week to better understand your own internal drivers?   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: Andrea A. Tooley, MD, FACS, Associate Professor, Oculofacial Plastic Surgery | Mayo Clinic – Rochester, MN (2020-2025)  Innovative Ophthalmology | Paducah, Kentucky (2026-Present)    “Work Life Balance” is a term we hear almost daily. Although the phrase is intended to help us successfully juggle our many responsibilities, we mostly hear about it in the context of struggle. The constant striving for Work-Life Balance can leave us exhausted and unfulfilled. That begs the question, should we be looking at this in a different way? To help us sort that out, our expert guest is Dr. Andrea Tooley.    The three big questions we are going to answer with Dr. Tooley include:  1. What is work-life integration, and how is it different from work-life balance?  2. Why do we all struggle with this concept of “balance” in our lives?  3. What do we need to do to change our thinking and our actions to create work-life integration that leaves us productive and fulfilled?    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: The podcast suggests that "work-life balance" often feels like "another pressure" or "another thing we're failing at." Do you agree with this assessment? Dr. Tooley defines "work-life integration" as a "slight reframe of balance where you're never all or nothing," allowing for more "fluidity." How might this conceptualization differ from your current approach to managing work and personal life? Dr. Tooley shares her strategy of re-evaluating her daily strategy every six months to adapt to changing life seasons. What benefits or challenges do you foresee in adopting a more flexible, periodic re-evaluation? The speakers discuss the importance of knowing yourself, your values, and your goals to make intentional choices. What steps can you take to better understand your core drivers and non-negotiables? Perhaps you and your podclub members can support one another in this reflection. The podcast highlights feelings of "guilt" (and especially "mom guilt”) associated with striving for balance, often stemming from external definitions of success. How do you identify and challenge external pressures or definitions of success that might be contributing to feelings of inadequacy in your own life? Dr. Tooley gives examples of "segregation" (no work email on phone) and "blending" (kids at work meetings) that work for her. What are some specific areas in your life where you currently segregate work and personal life, and where might you consider blending them more intentionally? The discussion touches on the idea that "you can do everything, but not all at once." How do you prioritize and make decisions about what to say "yes" or "no" to, especially when faced with opportunities that might not perfectly align with your current goals or capacity? The speakers emphasize that "everybody's a mess" and "nobody's got it together." Identify two actions that you can take to reduce your self-imposed pressure and foster a more compassionate approach to your own work-life journey and that of others? 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: Chelsey Hoffmann, PA-C, MS, RD, Physician Assistant | Department of Anesthesiology, Division of Pain Medicine - Mayo Clinic - Rochester, MN    It’s been said that "we are what we eat," and we all sort of understand what that means. At the same time, most understand what it's like to intermittently experience body aches and pains that we can't always explain.  While the reasons for these aches and pains are variable, much of this pain and inflammation we experience may be related to the food we eat and the beverages we drink. Are you curious if that is the case for you? Our expert guest here to help us figure that out is Chelsey Hoffman. The three big questions we have for her are:  1. How does our nutrition impact pain and inflammation in the body? 2. What are the foods are the biggest problems and why do we keep eating them? 3. What practical changes can we make to our nutrition to reduce pain and inflammation to leave us feeling like our 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: The podcast defines pain and inflammation as distinct but related, with inflammation being beneficial in the short term but problematic when chronic. How might you differentiate between helpful vs. harmful  inflammation in your own body? Chelsey emphasizes that nutrition is a major lever for health, but also highlights the interconnectedness of lifestyle factors like stress, sleep, and exercise. How do you currently balance these different pillars of health? If you were able to substantially improve one of these (nutrition, stress, sleep, and exercise), which do you think would have the biggest impact on reducing your physical aches and pains for you personally?  The discussion identifies saturated fats, trans fats, added sugars, and ultra-processed foods as major pro-inflammatory culprits. Reflect on your typical diet; which of these categories do you consume most frequently, and what challenges do you anticipate in reducing their intake? The concept of an "anti-inflammatory diet" is described as an umbrella term, best approached through overall dietary patterns like the Mediterranean or Mayo Clinic diets. What are some specific anti-inflammatory foods (fruits, vegetables, whole grains, etc.) that you could easily incorporate more into your daily meals? Chelsey suggests that after a "washout period" from processed foods, taste buds can readjust, leading to a new appreciation for the natural sweetness of fruits and less craving for processed foods. Have you ever experienced a similar shift in your taste preferences? If not, commit to trying it this week and noting how you feel. What strategies could help you commit to such a washout period? The podcast advises against relying solely on improving your "blood tests" for reducing inflammation, instead recommending objective functional metrics like improved sleep, mood, and energy. How do you currently measure your own well-being, and how might you start tracking these functional metrics to assess the impact of dietary changes? The SMART goals framework (Specific, Measurable, Attainable, Relevant, Timely) is presented as a way to make dietary changes. If you were to set one SMART goal related to your nutrition, what would it be, and how would you ensure it's tied to a personal "why" or value? The speakers discuss the importance of habit formation, accountability partners, and removing unhealthy foods from the home. Which of these behavioral strategies do you find most effective for yourself, and how could you leverage them to make healthier eating the "path of least resistance" in your daily life?   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: 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