NUGGETS: Bite-Sized Lessons to Help You Live, Lead, and Think Better

Norwegians may be bad at small talk — but they’re exceptionally good at belonging.In this Christmas Special of NUGGETS, Pellegrino and Francois explore why Christmas works so well in Norway, and what we can all learn from it — wherever we live.They talk about:·     Why rituals calm a busy, stressed world·     How lowering expectations can create deeper joy·     Why belonging beats perfection·     The power of doing “the same procedure as last year”·     And why Christmas doesn’t have to be big to be meaningfulThis episode is about togetherness over performance, depth over breadth, and presence over polish — with reflections on tradition, loss, gratitude, and reaching out to those who find Christmas hard.A calm, human conversation about what really matters at the end of the year.🎄 Merry Christmas from NUGGETS. Hosted on Acast. See acast.com/privacy for more information.

When life slaps you in the face, do you bounce back – or spiral into worst-case scenarios?In this NUGGETS episode, Pellegrino and Francois dive into resilience: what it really is, why some of us catastrophise over tiny things (like an empty fridge…), and how we can train our “bounce-back ability” on purpose.Inspired by a certain blue fish who says “just keep swimming,” they explore:The difference between positivity and real resilienceWhy getting offended by everything can weaken your “resilience muscles”How tough times, shame and setbacks actually build backboneThe danger of turning every problem into an apocalyptic disaster in your headYou’ll also get three super-practical tools you can use the next time your brain goes into meltdown mode:The 90-second reset – a simple breathing trick to ride out emotional storms“Name it to tame it” – how labelling your feeling calms your nervous systemThe 3-question snapback – “What’s happening? What can I do? Will this matter in 10 days?”If you’ve ever thought, “I’m overreacting, but I can’t stop,” this nugget is for you.🎧 Hit play and start training your resilience – one small bounce-back at a time. Hosted on Acast. See acast.com/privacy for more information.

Francois is back – and we’re talking about something we all struggle with: CONTROL.Why do traffic jams, delayed flights, spinning beachballs on our laptops and “typing…” dots in WhatsApp stress us out so much? It’s not the event itself – it’s the powerlessness and not knowing that drives our brain crazy.In this episode of NUGGETS, Pellegrino and Francois dig into:Why the brain hates uncertainty more than painPlacebo buttons (elevator and traffic light buttons that don’t actually work) and why they still calm us downA wild “snake and rock” experiment that shows how predictability reduces stressControl freaks, parenting, and agency at work – when control helps and when it suffocatesAnd in the new segment “What Can You Do?” you’ll get 3 practical tools for everyday life:Creating your own “psychological button” to regain calmBringing clarity to vague plans and worriesThe 10-minute rule for taking back control when everything feels messyA bite-sized conversation about stress, certainty and small choices that give you your power back. Hosted on Acast. See acast.com/privacy for more information.

Francois is out with a heroic case of man flu (he’ll survive), so today it’s just Pellegrino — alone in his man cave — reflecting on a moment that changed his entire working life.This episode is about identity, reinvention, and the psychological power of acceptance. Not the passive kind. The kind that creates clarity — and movement.Pellegrino shares how, when COVID hit and his entire calendar vanished in a week, he didn’t just lose work — he lost identity. And how a forgotten guest room in his cellar became the place where he rebuilt everything from scratch.In this episode you’ll learn:why waiting is the worst form of being stuckhow acceptance unlocks actionwhy crisis doesn’t create who you are — it reveals who you already arethe moment acceptance finally arrived (and what happened next)three practical ways to build your “acceptance muscle” this weekThis short, intimate Nugget sets up next week’s episode on Control — why humans hate powerlessness, why uncertainty triggers ancient threat systems, and how to reclaim agency in everyday life.Francois returns next week… assuming he survives the man flu. Hosted on Acast. See acast.com/privacy for more information.

Why do some people look calm and confident on stage… while the rest of us feel like we’re being chased by a tiger?In this episode of NUGGETS, Pellegrino and Francois break down one of the biggest myths in communication:Confidence on stage isn’t something you’re born with — it’s something you build.From the amygdala’s panic signals to dopamine, mirror neurons, and the surprising relationship between ego and insecurity, we explore what’s really happening in your brain when all eyes are on you.You’ll learn:• Why nerves are normal — and how to use them• The science behind fear, presence, and emotional states• How authenticity beats perfection every time• Why stories connect and slides don’t• The tiny trick Pellegrino uses before big events• And why the best presenters aren’t performers — they’re collaboratorsWhether you pitch, teach, lead, or simply want to feel less terrified when speaking up in a room, this episode gives you practical, human tools you can use immediately.Tune in — and discover why confidence isn’t being flawless… it’s being human in public.Because a nugget a day keeps the dullness away. Hosted on Acast. See acast.com/privacy for more information.

Is love a miracle… or nature’s smartest con?In this episode of NUGGETS, Pellegrino and Francois dive into the messy, magical, biochemical force that hijacks our brains and convinces us to jump head-first into love.Drawing on Helen Fisher’s research, dopamine science, evolutionary psychology, Love Actually, and one unforgettable cameo from Francois’ real soulmate — Caesar the dog — they unpack:Why “falling in love” hits the same circuits as addictionWhy the magical rush fades after 2–3 yearsHow unrealistic expectations (not reality) ruin relationshipsThe truth behind the 7-year itch and Hollywood love mythsWhy long-term love becomes a choice, not a chemical reactionWhat dogs teach us about unconditional loyaltyFunny, relatable, and surprisingly emotional, this episode is for romantics, realists, dog lovers, and anyone who’s ever wondered why we love the way we do.Because the biggest scam in nature… is also the one we keep running toward.That’s today’s Nugget. See you next time. Hosted on Acast. See acast.com/privacy for more information.

Why do we treat “busy” like a badge of honour?In this NUGGETS episode, Pellegrino and Francois dive into one of the great modern addictions — busyness. From bees and lions to burnout and balance, they explore why constant motion makes us feel valuable, why mild stress quietly erodes creativity, and why slowing down often feels scarier than speeding up.You’ll hear:Why “busy” became a modern status symbolHow our brains confuse motion with meaningWhy constant mild stress burns focus, empathy, and perspectiveThe emotional armour underneath busyness — avoiding doubt, regret, and stillnessThe simple antidote: noticingThis is an invitation to pause, breathe, and notice what your mind does when you finally stop.Because the smartest people don’t just know how to move — they know when to stop. Hosted on Acast. See acast.com/privacy for more information.

Why do we avoid talking to strangers — and what does it cost us?In this episode of NUGGETS, Pellegrino and Francois explore the quiet power of everyday encounters: the compliment that opens a door, the one curious question that changes the mood on a bus, and even the story of an English bulldog named Caesar who turns heads (and starts conversations).From Walt Whitman — beautifully read by Sir Kenneth Branagh — to Norway’s Generation M pairing youth with elders for honest, meaningful chats, this episode digs into why small talk isn’t small at all. It’s human. It’s how we escape our echo chambers. It’s how we grow.You’ll learn:✔️ Why we look down, plug in, and pass by — and how to reverse it✔️ How a simple “entry ticket” (a compliment or a question) transforms a moment✔️ What reading the room like a great taxi driver really means✔️ Why people want your presence, not your perfection✔️ And Ram Dass’s reminder that says it all: “We’re all just walking each other home.”A gentle challenge closes the episode: notice one person today — and offer a moment of connection. Not perfect. Just human.Because connection beats perfection, every time. Hosted on Acast. See acast.com/privacy for more information.

Success feels amazing… until it starts slowing you down.In this episode of NUGGETS, Pellegrino and Francois explore the paradox of success — how comfort, routine, and “doing well” can quietly kill curiosity, creativity, and long-term growth.From Vanilla Ice to The Matrix, from business stories to brain science, they unpack why the very thing that made you successful can also hold you back.You’ll hear why the brain prefers safety over exploration, how success creates a “comfort trap,” and why curiosity — not achievement — is the real engine of momentum. The boys share personal stories, practical tools, and one powerful reminder:Success is not a finish line — it’s a temptation. Curiosity is the antidote.Tune in to learn how to stay hungry, keep taking risks, and keep the buzz alive… even when things are going great.Because growth doesn’t stop when you win — it stops when you get comfortable. Hosted on Acast. See acast.com/privacy for more information.

What happens when loyalty meets stinginess?In this episode of NUGGETS, Pellegrino tells the unforgettable story of being charged €30 for a 3-kilo “overweight” bike bag — after 25 years of loyalty to the same airline.But this Nugget isn’t about luggage. It’s about the psychology behind stinginess, fairness, fear, and the Norwegian word RAUS — the exact opposite of stingy.Together, Pellegrino and Francois explore why stinginess hurts more than money, how rigid rules weaken trust, and why generosity boosts connection, loyalty, and even brain chemistry.From Marcus Buckingham’s experience makers to cultural insights about fairness and recognition, this is a playful but powerful dive into one of life’s most annoying traits — and what it teaches us about leadership and being human.Your Nugget: Stinginess comes from fear. Generosity comes from strength.And the real cost of stinginess isn’t €45… it’s relationships. Hosted on Acast. See acast.com/privacy for more information.

Why is it so hard to take a compliment?In this episode of NUGGETS, Pellegrino and Francois explore the strange psychology of compliments — why we squirm, why we downplay them, and why the right one can make someone’s whole day.From British awkwardness to Norwegian modesty, from As Good As It Gets to neuroscience, this conversation uncovers how compliments fuel connection, trust, and belonging.We break down:Why compliments make us uncomfortableThe cultural habits that make praise feel riskyHow the brain responds to genuine appreciationThe tiny phrases that strengthen relationships at home and at workIf you’ve ever brushed off praise with “oh, it was nothing,” this one’s for you.Because the right compliment isn’t ego… it’s connection. Hosted on Acast. See acast.com/privacy for more information.

Why does being different feel so dangerous — especially today?In this episode of NUGGETS, Pellegrino and Francois dig into the ancient fear of standing out, why our brains still treat “being too different” as a threat, and how social media has cranked that fear up to maximum volume.From tribal survival wiring to Steve Jobs, Prince, Bowie, and the stories we hide even from the people closest to us, this episode unpacks:Why your brain interprets difference as a riskHow social comparison magnifies the fear of standing outWhy hiding who you are costs more than being seenHow embracing your quirks, interests, and weirdness leads to the right people, the right tribe, and the right opportunitiesInspired by Pellegrino’s daughter Emily, this Nugget asks a simple but life-changing question:What’s riskier — being laughed at today, or regretting a life where you never showed who you really are?Because the courage to be different isn’t the end of fear —It’s the beginning of belonging. Hosted on Acast. See acast.com/privacy for more information.

Why does being left out literally hurt?In this powerful episode of NUGGETS, Pellegrino and Francois explore the deep human need for belonging — and what happens when it’s missing. Drawing on Brené Brown’s famous words, “In the absence of love and belonging, there is only suffering,” they break down the science, the psychology, and the lived experience of feeling left out, rejected, or invisible.You’ll learn why the brain processes rejection like physical pain, how small relational signals (“You matter. We share a future.”) shape trust, and why belonging at work is more than culture — it’s a performance driver. From the Cyberball experiment to the loneliness epidemic, this episode reveals why connection isn’t a luxury… it’s survival.Tune in and ask yourself:How are you creating belonging where you lead? Where you live? And who around you needs the signal: “You matter”?Because belonging isn’t soft — it’s human strength. Hosted on Acast. See acast.com/privacy for more information.

What does it really mean to grow up poor? In this episode of NUGGETS, Pellegrino and Francois open up about childhoods shaped by scarcity — no holidays, no pocket money, sometimes just one chocolate bar split between five kids. From immigrant families to life in the “richest country in the world,” they explore how poverty gets into your head, and why some of those habits never fully leave.They unpack the psychology of growing up with “not enough”: how it affects stress, decision-making, ambition, guilt, and even generosity. And they explore the emotional side too — the pride, the shame, the resilience, and the strange tension that comes when you succeed, but part of you still feels like the kid counting coins at the shop counter.This isn’t just a conversation about money. It’s about identity, survival, and the invisible inheritance of scarcity.If you grew up with less — or love someone who did — this one will land deep. Hosted on Acast. See acast.com/privacy for more information.

Why does silence feel so awkward? And why do so many of us avoid it? In this episode of NUGGETS, Pellegrino and Francois dive into the strange truth about modern silence — from the famous experiment where people preferred electric shocks over fifteen minutes alone with their thoughts, to why stillness used to be a natural part of daily life.Through stories, science, and plenty of laughter, they unpack what silence does to the brain:Why we’ve become allergic to quietHow boredom unlocks creativity and emotional clarityWhy stillness can feel painful — and why that’s actually a sign of growthHow seven minutes of distraction-free presence can change your relationshipsIf silence feels uncomfortable, that’s not a flaw — that’s a message. Your brain is trying to tell you something.Your Nugget: Real connection begins with presence — and presence begins with silence.Perfect for listeners curious about mindfulness, boredom, phone addiction, mental health, creativity, reflection, and emotional intelligence. Hosted on Acast. See acast.com/privacy for more information.

Behind every emotionally healthy man, there’s usually a Francois — or a Pellegrino. A friend who sees your mess, sticks around, and laughs and cries with you anyway.In this episode of NUGGETS, we explore the secret power of male friendship — why it’s often awkward, why men struggle to say “I love you,” and how a real bromance can literally save lives.From ancient stories like Gilgamesh & Enkidu to Chandler & Joey, male friendships have always mattered… but today, they might be more important than ever.We dig into:Why male friendships reduce loneliness, depression, and stressThe brain chemistry of male bonding: oxytocin, dopamine, shared ritualsWhy men drift apart after school — and how to rebuild deeper friendshipsHow banter and teasing create safety, trust, and emotional fluencyWhy saying “I’m glad you’re in my life” is still so hard for men — and why it shouldn’t beThis one is raw, honest, awkward, funny — and surprisingly moving. If you’ve ever had (or needed) a Francois in your life, this episode is for you.Listen in — and maybe send this episode to your Francois. Hosted on Acast. See acast.com/privacy for more information.

“There is a crack in everything — that’s how the light gets in.” Leonard Cohen wasn’t talking about pottery. He was talking about us.In this episode of NUGGETS, Pellegrino and Francois dive into the real meaning of vulnerability — why we crave it in others but fear it in ourselves. From emotional armour to awkward dinner parties to Norwegian oil-rig crews who literally became safer after vulnerability training, this conversation exposes why letting people see the cracks might be your greatest strength.We unpack:Why vulnerability = uncertainty + risk + emotional exposureHow your brain confuses emotional risk with physical dangerWhy “armour” feels safe but kills trust, connection, and creativityHow small moments of honesty create psychological safetyWhy men especially struggle with vulnerability at work and at homeThe micro-habits that make people feel safe enough to be realVulnerability isn’t oversharing.It’s appropriate openness.It’s the courage to go first — even just a little.If you’ve ever wanted deeper relationships, safer teams, or a life with less pretending, this episode is your reminder that your cracks aren’t flaws — they’re where the light gets in. Hosted on Acast. See acast.com/privacy for more information.

Why do women in emergency rooms wait up to 30 minutes longer than men to receive pain relief? And why are women’s symptoms still dismissed as “emotional,” “unclear,” or “overreacting”—even today?In this powerful episode of NUGGETS, Pellegrino and Francois dive into the science and story behind one of the biggest credibility gaps in modern healthcare: gender bias in pain.From ER research on 20,000+ patients to the staggering fact that most medical trials historically used only male bodies, we uncover why women’s pain is consistently downplayed — and how that delay leads to slower recovery, more complications, and more chronic pain.We explore:Why both male and female doctors prescribe less pain relief to womenHow nurses underrate women’s pain scoresWhy women’s symptoms get labelled as “atypical”The emotional load of not being believedThe biology behind self-censoring painWhat needs to change — nowThis isn’t about one doctor or one hospital. It’s systemic.And for women, “we’ll get to you when we can” has gone on long enough.Nugget of the Day:Believing women isn’t empathy — it’s evidence-based care.Listen in, and share this one. Someone needs to hear it. Hosted on Acast. See acast.com/privacy for more information.

Why do women wait up to 30 minutes longer than men to receive pain relief in emergency rooms? Why are female symptoms still dismissed as “unclear,” “emotional,” or “atypical”? And how did decades of medical research exclude women entirely?In this powerful episode of NUGGETS, Pellegrino and Francois dive into the uncomfortable truth about gender bias in pain, backed by real science and real stories. From ER studies of 20,000+ patients to the legacy of male-only medical trials, we explore how women’s pain has been ignored, misdiagnosed, or minimised — not because the science doesn’t exist, but because the system wasn’t designed with women in mind.You’ll learn:Why doctors are less likely to prescribe pain relief to womenHow bias turns pain into chronic conditionsWhy women’s symptoms are treated as “atypical” even when they’re normalThe emotional cost of not being believedWhy fixing this isn’t about blaming doctors — it’s about changing systemsA sharp, eye-opening, deeply important episode that reveals a truth too many women already know: pain isn’t treated equally. Hosted on Acast. See acast.com/privacy for more information.

Gratitude isn’t just a warm feeling — it’s a brain-changing habit that boosts mood, memory, connection, and emotional resilience.In this feel-good episode of NUGGETS, Pellegrino and Francois explore why gratitude works, how it rewires your chemistry, and why small moments — like two sandwiches on a park bench — can stay with you for decades.With stories, science, and a serotonin fact-check from ChatGPT, they break down:How gratitude changes your brain (hello, serotonin)Why we often forget to show appreciationWhy simple memories stick — even 40 years laterHow to train your “attitude of gratitude” like a muscleWhy gratitude is a leadership skill, not a soft emotionHow intentionally noticing small joys can shift your day, your team…and your lifeIf you’ve been moving too fast, feeling the pressure, or just need a reminder that small thanks have big impact, this episode is your reset button.Gratitude isn’t an emotion — it’s a practice. And it starts now. Hosted on Acast. See acast.com/privacy for more information.