In this specific episode, you’ll hear from Mayo Clinic physician leader Dr. Anjali Bhagra and human centered AI expert Dr. Ravi Bapna about how automation and AI are changing the way care teams work, how patients access care, and what it takes to keep people at the center of these advances. Featuring real stories from clinic and hospital settings, this conversation tackles the hard questions around trust, bias, and burnout.

You listen to other episodes of Tomorrow’s Cure here: https://play.megaphone.fm/uk0u00jeqjandeotmblt0a

The three questions he is going to walk us through are:

1. What does it mean to "get more mileage" out of our brain, and why are we currently so inefficient?

2. Why is it so hard to stay in "Focused Mode" as our brain tries to pull us towards distraction?

3. What is the solution and what are the specific steps we can take to get the most out of our brains?

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 "getting more mileage out of your brain" as accumulating more experience, learning, insights, and making a difference, rather than just increasing intelligence. How does this broader definition of "brain mileage" resonate with your personal goals for growth and impact?

2. Dr. Sood states that our biggest challenge is our "inability to influence our attention and emotions." In what specific areas of your life do you feel this lack of influence most acutely?

3. The discussion highlights that we spend 60-80% of our time in the "default/automatic mode," which is linked to unhappiness and anxiety. What are some common triggers that pull you into this default mode?

4. The podcast explains that our negativity bias, while once crucial for survival, now often protects our "emotional body." What emotional "threats" do you find yourself constantly guarding against?

5. The concept of "willpower depletion" is linked to poor sleep, nutrition, and lack of exercise. How do your daily lifestyle choices impact your ability to exercise self-control and stay in a focused, intentional mode?

6. Dr. Sood suggests that overthinking occurs when "thinking is happening to you" rather than you choosing your thoughts. What strategies do you currently use, or could you commit to trying this week, to regain control and choose your thoughts more intentionally?

7. The "rum" analogy (Rest, Uplifting emotions, Motivation) is presented as a way to be kind to your mind. Which of these three elements do you find most challenging to incorporate into your daily routine, and why?

8. The podcast suggests that progress in brain optimization can be measured by feeling lighter, less cynical, and experiencing deeper connections. What specific indicators would signal to you that you are successfully "getting more mileage out of your brain"?

In this particular episode, you’ll hear from dermatologist and regenerative medicine expert Dr. Saranya Wyles of Mayo Clinic and biomedical engineer Dr. Adam Feinberg of Carnegie Mellon University about “SkinSpan” and the fast-moving world of 3D bioprinted skin. They explore how layered, living skin models built from human cells and collagen are helping researchers study conditions like eczema, chronic wounds, burns, and age-related changes in skin structure and pigment.

You listen to other episodes of Tomorrow’s Cure here: https://play.megaphone.fm/3qwbajhmswc0jz1xfy7dbg

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project 

Guest: Cade Cowan, Managing Partner | Executive Development Consulting – Atlanta, GA  

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 distinguishes between imposter syndrome (high competence, low confidence) and low self-confidence (global lack of belief in ability). Think about a time when you experienced one versus the other. How did your actions or feelings differ in those situations? 2. Cade mentions the Dunning-Kruger effect as the opposite of imposter syndrome (low competence, high confidence). How might recognizing both imposter syndrome and the Dunning-Kruger effect help us achieve a more balanced and realistic self-assessment? 3. The discussion highlights the "cycle of imposter syndrome" – a trigger event leading to anxiety, overwork or procrastination, success, and then explaining that success away. Think about a time when you experienced this cycle. What was the most challenging aspect for you? 4. The speakers discuss how environmental factors, such as work culture or societal pressures (like social media's "highlight reels"), can exacerbate imposter syndrome. What specific aspects of your current environment might be contributing to feelings of self-doubt? What is one way you might address this? 5. Cade shares a personal story about presenting to a CEO at 28, realizing he should "stay in his zone of expertise." Consider your own "zone of expertise." What helps you feel comfortable sharing what you don't know in professional or personal settings? 6. The idea of "confident humility" is introduced, emphasizing the ability to say "I don't know" while still being confident in one's ability to learn. How can you practice this balance in your daily interactions? 7. The podcast suggests that imposter syndrome is a "universal experience" and that "everybody else is doing it." How does knowing this change how you interact with others who might be experiencing imposter syndrome? 8. Cade shares his "keepers file" of positive emails and notes. What is one tangible way you could start collecting and revisiting evidence of your own successes and positive impact to combat imposter syndrome?   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

Guest: Katherine A. Meese, PhD, Researcher | Author | CEO - HuMargin Group – Nashville, TN 

Dr. Saryna Wyles is our expert guest here to answer these big questions for us:  

1. What does our skin actually do for us and why is skin care so important? 
2. How do we make sense of the most common skin care options out there and sort fact from fiction?
3. What are the regular skin care practices we should be doing to help us have healthy, vibrant skin life long? 

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. Wyles describes skin as our largest organ and a primary defense against the outside world. How does this perspective change your view of your skin's importance? 
2. The skin's functions include acting as a barrier, aiding absorption, regulating temperature, producing Vitamin D, and providing sensation. Which of these functions do you find most surprising or impactful? 
3. Dr. Wyles explains that skin aging involves a decline in function, leading to issues like dryness, itchiness, and reduced healing. How might understanding these functional declines influence your approach to skincare? 
4. It's stated that only 25% of skin aging is genetically fixed, leaving 75% modifiable. What is one of the key modifiable factors that impact skin health that you can begin incorporating into your routine this week? 
5. The podcast categorizes skincare approaches into Protection, Repair, Signaling, and Lifestyle. Which of these categories do you feel you currently excel in, and which needs the most attention? 
6. The "bare bones minimum" skincare routine involves washing, sunscreen, and moisturizer in the morning, and washing, a retinoid, and moisturizer in the evening. How does this compare to your current routine? 
7. Dr. Wyles emphasizes that consistency is key in skincare, comparing it to brushing your teeth. What strategies can help ensure consistency in a daily skincare routine? 
8. The discussion highlights that skincare benefits extend beyond appearance to disease prevention and early signal detection for systemic health. How does this broader perspective on skin health influence your priorities? 

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 

Guest: Amy Morin, LCSW, Psychotherapist / Mental Strength Coach / International Bestselling Author | Mentally Strong 

Guest: Cal Aurand, Creative Director – Communications | Mayo Clinic – Rochester, MN 

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:  

1. What qualities make up a good mentor and why do we need one?
2. What are the most common mistakes we make when trying to find a mentor or be a mentor?
3. 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: 

1. 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?  
2. 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? 
3. What are the primary benefits of having a mentor, as described by Dr. Rihal, beyond just technical or professional guidance?  
4. 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?  
5. What are the key qualities Dr. Rihal identifies as essential for a good mentor, and which of these do you find most crucial? 
6. 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? 
7. 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? 
8. 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 

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:

1. 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?
2. 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?
3. 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?
4. 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.
5. 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?
6. 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?
7. 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?
8. 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 

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:

1. 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?
2. 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? 
3. 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?
4. 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?
5. 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?
6. 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?
7. 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?
8. 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

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:

1. What qualifies a person as “being healthy” and what should we measure? 
2. What are the most common distractors and metrics that take us away from focusing on what matters most?
3. 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

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

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:

1. What makes someone a leader?
2. Why do we often struggle to embody leadership qualities, or struggle to see them in ourselves?
3. 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

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:

1. What exactly is “belonging” and why is it so important?
2. Why do we struggle: to feel like we belong, and to ensure that others know that they belong?
3. 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

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:

1. What is confidence and why is it so important?
2. Why do we struggle to be confident?
3. 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

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:

1. What is somatic intelligence, and why do we need to get better at it?
2. Why is it so hard to listen to our physical bodies and respond appropriately?
3. 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

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:

1. What environmental factors have the biggest impact on sleep & why?
2. What are we getting wrong in the bedroom environment when it comes to sleep?
3. 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

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

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

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

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

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

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:

1. 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? 

2. 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? 

3. 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. 

4. 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? 

1. 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. 

2. 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! 

3. 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? 

4. 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

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:

1. 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? 

2. 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? 

3. 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? 

4. 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? 

5. 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? 

6. 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? 

7. 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? 

8. 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

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:

1. 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! 

2. 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?  

3. 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? 

4. 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.  

1. 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? 

2. 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? 

3. 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? 

4. 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

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:

1. 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?  

2. 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! 

3. 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? 

4. 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. 

5. 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?  

6. 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. 

7. 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? 

8. 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

Guest: Peter Rhee, DO, MSc, Orthopedic Hand Surgeon, Assistant Dean for Trainee Well-Being, Mayo Clinic School of Graduate Medical Education | Mayo Clinic – Rochester, MN

In a world of increasing pressure and growing demands, our stress levels continue to climb. When it seems like everyone is spinning out of control, having the ability to appropriately manage our stress can be a real superpower. To continue to be high performers, we must develop appropriate ways for viewing, understanding, managing, and overcoming stress.  Our expert guest today is Dr. Peter Rhee.

The three big questions we have for Peter are: 

1. What exactly is stress and how does it show up in our lives?
2. Why do so many of us feel overwhelmed and what are the consequences?
3. What are the practical steps we can take to reduce and control our stress levels?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

Discussion Questions for this Episode:

1. Dr. Rhee defines stress as your "physiologic response to a stressor" and emphasizes that it's natural and normal. Take a moment to reflect: What physical responses have you noticed when responding to a stressor? Separate these into “normal physiologic responses” and “excessive or exaggerated responses.” What are some key differences between the two?  

2. The podcast distinguishes between "good stress" (acute, stimulating, focusing) and "bad stress" (chronic, detrimental to well-being). Can you identify a recent experience of "good stress" that helped you perform well? Now think of one example of "bad stress" that felt overwhelming. Discuss these different experiences as a group. 

3. Dr. Rhee highlights that time scarcity and constant connectivity (news, social media) are major contributors to feeling overwhelmed. Identify one or two steps you want to take to mitigate their influence. 

4. The discussion emphasizes that chronic stress negatively impacts nearly every aspect of life: physical health, sleep, mood, relationships, and performance. Which of these consequences do you find most concerning? How might this motivate you to prioritize stress management? 

1. Dr. Rhee introduces a physiological technique for managing acute stress: exhalation-focused breathing. Have you tried a similar technique? Select the type of high-stress scenario you often experience when you want to practice this specific breathing exercise and help regain control? 

2. The podcast suggests that long-term stress resilience can be built through practices like mindfulness, kindness, and gratitude. We refer to them as "stress threshold training." Which of these practices do you already incorporate? Select one could you intentionally add to your routine to increase your resilience this week. 

3. Dr. Rhee shares his personal experience of an 8-year-old son recognizing his stress before he did. Who might provide you with helpful observations about your stress levels? This week, ask them for their observations, thank them for their candor, and take a few moments to consider opportunities to manage your responses to such stressors. 

4. The challenge presented in this episode encourages listeners to practice an exhalation-focused breathing technique in a stressful situation or before a challenging event. Identify one upcoming situation where you could intentionally apply this technique. Then, practice the technique and share back with your group what you gained from it!  

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu

Guest: Kimberly D. Collins M.A., ACC, Owner/Founder, Executive Coach, Enneagram Consultant | Enneagram Reflections

If you don’t first understand yourself, you’ll never be able to understand and interact with the world around you. We’ve talked about the concept of emotional intelligence a lot on the Human Optimization Project, with the four main components being 1) Self-Awareness; 2) Self-Management; 3) Social-Awareness, and 4) Social-Management. Today, we are going to focus on all things related to “Self-Awareness.” Our expert to help us with this is executive coach, Kimberly Collins.

The three big questions we have for her are:

1. What is Self-Awareness, and how does it fit into the bigger picture of “Emotional Intelligence”?

2. Why is true Self-Awareness rare, and what modern traps keep us from understanding ourselves?

3. What steps can one take to start improving their Self-Awareness in a meaningful way?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

Discussion Questions for this Episode:

1. Kimberly Collins defines self-awareness as "conscious knowledge of our inner workings for the purpose of managing ourselves better and understanding ourselves better." How did you think about self-awareness before listening to this episode? How do you think about it now? What specific "inner workings" (fears, desires, values, emotions) do you feel you understand well, and which would you like to better understand? 

2. The podcast emphasizes that self-awareness is the foundational cornerstone for all other aspects of emotional intelligence. How do you see a lack of self-awareness potentially hindering your self-management, social awareness, or social management in your daily life? 

3. Kimberly highlights that only 36% of people worldwide are considered “highly emotionally intelligent.” Does this statistic surprise you? What are some strategies you want to use to strengthen your own emotional intelligence? 

4. The discussion identifies emotional triggers as "hotbeds of fantastic information" about ourselves, often linked to core fears (e.g., not feeling loved, belonging, or safe). Reflect for a moment: identify one of your emotional triggers. What core fear might it be protecting you from? 

5. The podcast explores cognitive biases like the fundamental attribution error ("if I mess up, it's your fault") and the Dunning-Kruger effect (overestimating our own abilities). How might these biases be subtly impacting your self-perception? 

6. Kimberly suggests that "time scarcity" is often a perceived barrier, and that self-awareness primarily requires "intention, not necessarily time." What is one small, intentional moment in your day (e.g., commute, a few minutes before a meeting) where you could practice pausing and noticing your inner state? 

7. The episode discusses the ego's role in distracting us from self-awareness through defensiveness, denial, or comparison. How do you observe your ego playing these "games" in your own life? With your group, identify one or two strategies to compassionately acknowledge these inner thoughts without letting them derail your self-awareness journey. 

8. The call to action encourages reflecting on "Why did I say what I say? Why did I do what I did? And why did I feel how I felt?" without judgment. Think about a recent interaction. Reflect on your experience by considering these questions. What new insights did you gain by approaching it as an "emotional scientist" rather than a judge? What is one thing you will do differently next time? 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu

Guest: Heidi L. Dieter, M.B.A., Chief Research Administrator | Mayo Clinic

If you lead a group, team, family, or set of friends in any way, I’m sure you’d like to be able to boost morale, increase engagement, decrease turn over, and improve creativity.  Well, one scientifically backed way to do that is to become a “servant leader.”  Multiple studies show substantial improvements for groups who are directed by servant leaders; and data also suggests that it improves the joy of the leaders themselves.  Our expert guest for this topic is Heidi Dieter, Chair of the Department of Research Administration at Mayo Clinic.

The three big questions we are going to work through are: 

1. What is servant leadership and what are the benefits?

2. Why do we struggle to put servant principles into practice and what common traps derail us?

3. What practices can we adopt to lead through service and unlock peak performance?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

Discussion Questions for this Episode:

1. Heidi Dieter defines servant leadership as "serving other people" and emphasizes the role of humility. How does this definition align with or challenge your preconceived notions of what a leader should be? What does "serving other people" look like in your current role or relationships? 

2. In this episode, they contrast servant leadership with charismatic and transformational leadership, noting that while they can overlap, the focus differs. Do you tend to gravitate towards people with a particular leadership style? Identify one or two ways that intentionally incorporating more servant leadership principles enhance your effectiveness, regardless of your current community or professional roles? 

3. Heidi shares the story of Sister Generose, who led by example by cleaning floors and serving meals. Take a moment to reflect: Identify a leader in your life who embodies servant leadership. What specific behaviors have you observed or specific things that they said that led you to think of them as servant leaders? 

4. The discussion highlights benefits for the group (trust, productivity, retention, morale) and for the leader (personal growth, fulfillment, stronger EQ). Which of these benefits is most compelling to you? In what ways does (or could) that benefit play out in your work or community life? 

1. As discussed in this episode, ego, time scarcity, and selfishness are common barriers to servant leadership. Which of these barriers do you find most challenging in your own life? What is one small step you could take to overcome it? 

2. Heidi's personal story of receiving critical feedback and intentionally working to change her leadership style is powerful. This week, ask a trusted colleague or family member for honest feedback on your leadership. Practice responding with gratitude. Thank them for their candor and don’t be afraid to ask for specific examples! 

3. The concept of "power under control" (submission) is introduced as a core aspect of servant leadership. How do you currently wield your influence or authority? How might you consciously exercise "power under control" to empower those you lead? 

4. The challenge is to ask trusted individuals for feedback on how you're doing as a leader, specifically asking for areas of improvement. Who is one person you could approach for this feedback? Identify the steps you will take to ensure you are receptive to their input. Now, go for it! 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu

Guest: Natalie Caine, Chief Administrative Officer, Mayo Clinic in Rochester

In a world that sometimes bends towards negativity, complimenting and giving praise is may seem like a lost art. But this is exactly why we need to be giving praise now more than ever! The impact that praise has (on both the receiver and the giver) is massive, so it is something that we should all be doing more frequently. To help us understand why, our guest today is Natalie Caine, Chief Administrative Officer of Mayo Clinic in Rochester.

The three big questions we have for Natalie are: 

1. What is high-quality praise, and how does it impact others?

2. Why do so many of us hesitate—or misfire—when giving praise, and how does that shortfall impact us

3. What steps can we take to be more effective of praising others in our lives?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

Discussion Questions for this Episode:

1. Natalie Caine distinguishes high-quality praise from generic positive feedback; high-quality praise is specific and personalized. Think about a time when you received specific praise that truly resonated with you. Discuss with your group: How did it make you feel compared to generic feedback (e.g.- “nice job!”). 

2. As they discussed in this episode, giving praise benefits both the receiver (increased joy, productivity, connection) and the giver (gratitude, self-reflection). Have you noticed these benefits in your past? Which of these benefits do you find motivates you the most to increase praise-giving, and why? 

3. Natalie suggests that praise should be specific, timely, relatable, and sincere. Recall a recent interaction when you provided positive feedback. How could you have incorporated these elements to make your positive feedback more meaningful? 

4. In this episode, they discuss the "five to one ratio" in relationships (five positive comments needed to outweigh one negative). How aware are you of the balance of positive versus negative interactions in your important relationships? Think of one or two people in your work or personal life who you will plan to provide more positive, specific comments to over the next month. 

5. Common barriers to giving praise include busyness, fear of awkwardness, or a negativity bias. Which of these barriers do you most often experience? Discuss one or two small steps to overcome it with your pod club. 

6. The episode describes how to receive praise gracefully, including accepting it on behalf of a team rather than deflecting or self-deprecating. How do you typically react when receiving praise? What might you do differently to receive it in a healthy way? 

7. Natalie encourages making praise a "habit" by intentionally looking for opportunities to celebrate small positive moments. What is one specific daily routine or interaction where you could intentionally integrate a moment of praise? 

8. The challenge in this episode is to praise three different people for three different things within 24 hours. Identify three people you could praise today. Write down one or two specific, small things you will acknowledge for each. Now go do it! 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu

Guest: Dawn Mussallem, DO, DipABLM, Lifestyle Medicine & Integrative Oncology Medical Director, Humanities in Medicine | Mayo Clinic – Florida

You’ve all heard the term “gratitude” recently, and it was most likely from someone telling you that you need more of it in your life. What if we told you that if you were able to increase your gratitude, it could improve your sleep, improve exercise gains, reduce depression/anxiety, increase your lifespan, improve job satisfaction, and make you more productive? All that is true. Now, we are going to show you how you can increase your gratitude to start reaping these benefits with our expert guest, Dr. Dawn Mussallem.

The three big questions we are going to work through with Dawn are:

1. What exactly is gratitude and what are the benefits?

2. Why is it so hard for us as humans to be grateful and regularly practice gratitude?

3. What steps should we take to become our most grateful selves in our life at work, home, and beyond?

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. Mussallem defines gratitude as an "appreciation for what is arising within us because of something external to us," often with a sense of awe. How does this definition resonate with your own understanding of gratitude? Share with your group a moment that evoked this "awe-inspired" feeling. 

2. There are so many benefits of gratitude, from improved sleep and exercise gains to reduced mortality and increased productivity. Which of these benefits do you find most compelling or surprising? 

3. Dr. Mussallem explains that our evolutionary wiring makes us "Velcro for negative things and Teflon for positive ones." Do you find that to be true in most people? How about in yourself? What conscious effort do you or can you make to counteract it? 

4. The discussion distinguishes between "toxic positivity" (denying negatives) and true gratitude (acknowledging challenges while choosing a positive response). How do you ensure your own expressions of gratitude are authentic and not dismissive of difficulties? Share with your group and identify one new-to-you idea from someone else that you will try this week! 

1. As discussed in this episode, certain personality types (e.g., ego-driven, perfectionist, neurotic, those with past trauma) may struggle more with gratitude. Take a moment to internally reflect: Which of these traits do you recognize in yourself or others? How might understanding this help in cultivating gratitude? 

2. Dr. Mussallem offers several practical strategies for practicing gratitude, including morning reflections, workplace gratitude sharing, family dinner gratitude, and journaling. Which of these practices seems most feasible for you to practice? Find a pod club member to be your accountability partner and celebrate incorporating this practice throughout the week! 

3. The concept of "5% self-focus, 95% serving others" is discussed as a balance for well-being. How do you currently balance self-care and self-focus with contributing to others? How might shifting this balance impact your sense of gratitude? 

4. The challenge is to write and send a quick note to someone you're grateful for letting them know you appreciate having them in your life (can be handwritten card, e-mail, text, etc). Who comes to mind immediately? This week, write and send that note. 

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

Guest: Maneesh Goyal, Chief Operating Officer | Mayo Clinic Platform

In our world of constant stimulation and distraction, the ability to focus deeply is becoming a lost art. Although it may be more challenging to focus these days, this doesn’t mean that it’s less important. In fact, being able to focus on the task at hand is one of the most critical skills needed for success. If you can master your ability to focus, it can be an absolute game changer for you in our modern society that struggles so much with this. Our expert guest today is Maneesh Goyal, COO of Mayo Clinic Platform.

The three big questions we have for Maneesh are: 

1. What is focus and why is it so important for our productivity and joy?

2. Why do we all seem to struggle to focus in today’s world?

3. What concrete steps can we take to improve our focus in our world of constant interruption?

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. Maneesh Goyal defines focus as "being present" and "reducing the noise from all of your other roles." How often do you feel truly present and able to reduce mental "noise" in your daily tasks? What are the biggest "tugs" on your attention? 
2. While focus helps get work done faster, it also leads to less stress, more creativity, and increased joy. Which of these less obvious benefits of focus do you find most appealing? How might it motivate you to improve your focus? 
3. Maneesh discusses the difference between focus (intentional effort) and flow (automatic, effortless engagement). Take a moment to identify an activity in your life where you experience a state of flow. What might be different about the place, time, interactions with others, or your own mindset that helps you to achieve flow in this activity (as opposed to activities when you don’t feel the same effortless engagement)? 
4. As discussed in this episode, our ability to focus is worsening due to constant technological distractions and an "always-on" culture. What specific technological habits or work-culture norms do you find most detrimental to your focus? Identify one boundary that you can set this week to improve your focus. 
5. Maneesh emphasizes that time is our only commodity and that managing it deliberately is crucial for focus. What is one way that you can reframe time as a necessary investment in your productivity and well-being? 
6. Three practical tips for improving focus include: 1) cleaning your environment, 2) scheduling breaks, and 3) automating meeting transitions. Which one of these actionable can you commit to this week? Explain to your Pod-Club group precisely how you will do that.  
7. The challenge suggests setting a morning intention for the day. How do you typically start your day? If you haven’t tried it in the past, commit to a 5-minute intention-setting practice each morning this week. For added accountability, share that intention each morning with another member of your group, and have them do the same to you.  
8. Maneesh encourages starting small and celebrating incremental progress in building focus. What is one small, specific change you will make to your routine to practice focus? How can you make this as small as possible (to ensure a win), and how will you acknowledge and celebrate that initial success? 

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

Guest: Joshua B. Murphy, Legal Counsel | Mayo Clinic – Rochester, MN

Current knowledge workers are spending an average of 15 or more hours per week in meetings, and for many of us, that number can be doubled. What’s with the meeting mania? With the amount of time we are spending in meetings, it’s critical that we make these meetings meaningful. Let’s face it, many of them are far from that. So how do we fix this? To bring clarity to this issue, our expert here to help us with this is Josh Murphy.

The three big questions we are going to work through are:

1. What defines an effective meeting and why does it matter?

2. Why do most meetings feel like a time waste, and what impact does that have on us?

3. What steps can we take to make our next meeting, effective, efficient, and enjoyable?

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. Josh Murphy defines a meeting as a synchronous, face-to-face or virtual interaction with shared reference materials. How has his perspective clarified your understanding of when a meeting is truly necessary versus when other communication methods might be more effective? 
2. The podcast uses the analogy of a surgery to describe an ideal meeting (only if needed, right people, prep, clear purpose, timely, follow-up). Which of these "surgical" elements do you find is most often missing from meetings you attend or lead? For those you lead, identify an element that is missing but needs to be included or an element that you can communicate more clearly to those attending the meeting. 
3. Josh identifies four categories of meetings: 1) strategy, 2) planning, 3) execution, and 4) context/culture. Which of these categories do you believe is most commonly overlooked or poorly implemented in your organization? What is one thing you can do to improve? 
4. The discussion highlights that poorly run meetings lead to lost productivity, decreased confidence in leadership, and individual harm (eating into personal time). How do these affect your motivation and engagement at work? 
5. As an attendee, common mistakes include being off-camera, unprepared, or distracted. What is one specific action you will take to be a more engaged and positive participant in your next meeting, even if you're not leading it? 
6. The podcast suggests that incorporating positivity and even humor can make meetings more enjoyable and engaging. What is one way you could intentionally foster a more positive atmosphere? 
7. Josh emphasizes the importance of seeking feedback on meetings, both formally and informally. How often do you provide or receive feedback on meeting effectiveness? What is one way you can engage in continuous improvement related to meetings?  

1. The challenge encourages listeners to apply the "meeting as a surgery" checklist to their next meeting. Which element from that checklist do you think would be the most impactful to add or improve in your upcoming meeting, and why? 
2. At the end of the next meeting that you lead, ask 3 people to tell you 3 things that you could have done differently to make that meeting more effective.  

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

Guest: Andrew Danielsen, Chief Business Development Officer | Mayo Clinic – Rochester, MN

It has been estimated that the average adult makes over 30,000 decisions per day. Which is a mind-blowing number. While some of these may be small or boring, the majority of these decisions shape who we are and the impact we have on this world. Given how impactful these decisions are, it’s critical that we get as many of them right as possible. Not only do we need to try to make the right decisions, but we need to make them quickly. So how do we make the right decision at the right time, well, that is what we are going to tackle in this session titled: The Art and Science of Decision Making: How to Make the Right Call at the Right Time. Our expert guest today is Andrew Danielsen, the Chief Business Development Officer for Mayo Clinic.

The three big questions we have for Andy are:

1. What are the key elements needed for us to make a good decision?

2. Why do so many of us struggle to make effective decisions in a timely way?

3. What concrete practices can we adopt to improve both decision quality and timing in work, home, and leadership settings?

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. Andy Danielsen said, "Our lives are downstream of the decisions we make." Can you identify a significant decision in your past that profoundly shaped your current life path? 
2. In this episode, we discuss three core components of a high-quality decision: 1) data, 2) awareness of emotions, and 3) a framework. Which of these three do you typically prioritize? Which one might you strengthen in your decision-making process? 
3. The concept of "decision velocity" (speed + direction) is introduced. When faced with a decision, how do you currently determine if speed is most important, or if a slower, more deliberate approach would be more helpful? 
4. Andy discusses Jeff Bezos's "one-way door" versus "two-way door" analogy, combined with impact, to guide decision speed. Can you think of a current decision you're facing and classify it using this framework? How does that classification influence how quickly you should act? 
5. The "40-70 rule" (make a decision when you have 40-70% of the information) is presented as a way to combat analysis paralysis. How comfortable are you making decisions with incomplete information? What emotional barriers (e.g., fear, ego) might prevent you from acting within this range? This one is tough! Spend some time discuss with your group.  
6. Andy highlights "decision fatigue" as a real phenomenon. What strategies do you currently use limit your decision fatigue to save your decision-making capacity? This week, commit to delegating one or two tasks or seeking input from your "team" (personal or professional) to lighten your load. 
7. The podcast suggests that saying "I need 100% of the information" often masks an emotional block. When you find yourself delaying a decision due to a perceived lack of information, what emotional barrier (anxiety, pain avoidance, ego) might truly be at play? 
8. Another common strategy to prevent decision fatigue is to replace recurring decisions with “rules” (i.e. I don’t eat anything after 8PM or I don’t get on my phone for the first 1 hour of the day). What recurring decisions can you replace with simple rules to reduce decision fatigue and help you make “good decisions” automatically?  
9. Andy encourages listeners to develop their own decision-making framework. What elements from this discussion, or from your own experiences, will you incorporate into a personalized framework to improve your decision quality and timing?

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

Guest: Anjali Bhagra, MD MBA FACP, Professor of Medicine; Medical Director, Enterprise Automation and Belonging | Mayo Clinic

Data shows that being more resilient can decrease our stress, improve productivity, decrease burnout, enhance our relationships, and even reduce mortality in some situations. However, when we are in the thick of struggling through life’s challenges, someone just telling us to “be more resilient” may feel more like gas lighting than true inspiration. So, how do we become our most resilient selves when many of us feel like we are already being pushed to the edge? That’s what we hope to answer for you in this session. To help us with this topic, our expert is Dr. Anjali Bhagra who is Medical Director of Enterprise Automation and The Office of Belonging at Mayo Clinic.

The three big questions we plan to tackle with Dr. Bhagra are:

1. What exactly is resiliency, and why does it matter so much for health, happiness, and performance?
2. What is the audience’s struggle: Why do so many of us struggle to be resilient, and how does that impact us personally and professionally?
3. What is the solution: What steps can we take to become our most resilient 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 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. Dr. Bhagra defines resilience as "the ability to adapt or bounce back when faced with adversity." She also describes it as personal "silent energy" and "resolve." How do her definitions (scientific and personal) change your understanding of what it means to be resilient? 
2. The podcast debunks common myths about resilience, such as resilient people just being unemotional, it being a fixed trait, or having to "go it alone." Which of these myths (or others) have you personally believed, and how might letting go of it change your approach to challenges? 
3. Dr. Bhagra introduces the "resilience audit" (assessing physical, emotional, and spiritual resilience). Perform this 60-second audit right now. What are your scores? How does that reflection help you understand what you are feeling and put it in it’s appropriate place? Considering your results, what areas might you need to focus on? 
4. Ignoring problems doesn't make them disappear, but instead it makes them "come back stronger." How do you typically deal with stressors or emotional distress? How might organizing problems and feelings (e.g., "parking lot" strategy) be beneficial? 
5. Resilience is a dynamic, learnable attribute, not a fixed trait. What is one specific area of your life where you want to cultivate more resilience? Name a small, intentional step you will take this week to begin that process. 
6. Dr. Bhagra's strategy for building resilience includes prioritizing, simplifying, and delegating to create "brain space," and then focusing on emotional awareness (gratitude, acceptance), alignment with meaning/values/purpose, and connections. Which of these tactics do you want to strengthen? How might you begin to do so? 

1. In this episode, Dr. Bhagra stresses the importance of social connections, stating, "Don't do it alone." Can you identify someone in your life with whom you could intentionally strengthen your connection this week?  
2. Dr. Bhagra reframes resilience as "bouncing forward with joy" rather than just "bouncing back." How does this proactive and positive mindset on overcoming adversity make you feel? What does "bouncing forward with joy" look like for you? Name a specific area that has you feeling a bit knocked down. Discuss with your group how you can use that as an opportunity to “bounce forward.” 

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

Guest: Edward R. Laskowski, M.D., Sports Medicine Physician | Mayo Clinic – Rochester, MN

We all know what exercise is (or at least we think we do). We are familiar with many of it’s benefits such as getting stronger, improving flexibility, and losing weight. However, there are a number of benefits that most of us may not be aware of and don’t commonly think about when it comes to exercise. These benefits are essential knowledge that can be inspiring and motivating for both the beginner just trying to get off the couch to get started and the super fit that is already committed to a fine-tuned routine. In some cases, those benefits are literately life changing. To help us understand why exercise is the best medicine everyone should be taking, our expert is internationally recognized exercise and fitness expert, Dr. Ed Laskowski.

The three big questions we are going to answer with Dr. Laskowski are:

1. How do you define “exercise”, and what types of activities count?
2. What are the “surprise” benefits of exercise that most folks don’t realize?
3. What changes do I need to make in my life in order to start reaping these benefits?

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. Dr. Laskowski emphasizes that "movement is medicine." He reminds us that any physical activity, not just intense workouts, is exercise. How does this broader definition of exercise change your perception of what "counts" towards your physical activity goals? Identify 1 or 2 small, everyday movements you are currently doing, but didn’t think of as exercise. How can you  do these things more often? 
2. The podcast highlights surprising benefits of exercise, such as reducing the risk of 13 types of cancer, lowering Alzheimer's risk by 40%, and being as effective as medication for depression. Which of these less-commonly discussed benefits feels the most motivating to you and why? Can you use this to find a “fresh” motivation to exercise? 
3. Dr. Laskowski states that the "effect size" of exercise is 800 times that of the best regenerative medicine studies. Does that messaging align with what you generally think about these new, novel, regenerative options? Or have you been encouraged to think about it differently? 
4. The discussion points out that the biggest "bang for your buck" in health benefits comes from reaching 150 minutes of moderate or 75 minutes of vigorous activity per week. If you are not currently meeting these guidelines, identify one specific barrier (e.g., time, motivation, perceived difficulty) that you plan to address this week? And by the way, you don’t have to hit these minute goals (150 or 75 min) right away. You should gradually build up to them.  
5. The podcast suggests that exercise creates a "positive synergy" across various life domains (mood, sleep, cognition, mental health, nutrition, relationships, etc). Has there been a time when increased physical activity positively impacted another area of your life? How could you use that experience for future motivation? 
6. Dr. Laskowski advises starting slow and building up, like the patient he described who started with 90 seconds of walking. If you are not currently as active as you would like to be, think about the smallest, most achievable step you could take to begin incorporating more movement into your day. How can you progress that activity? 
7. The concept of "process satisfaction" is introduced as a way to sustain long-term habits, especially when immediate physical changes are slow. What non-physical benefits of exercise (e.g., improved mood, better sleep, increased energy) could you focus on celebrating to maintain motivation? What process based benefits can you focus on (i.e. I took the stairs 7 days in a row, I did 10 body weight squats every day after lunch, etc)? 
8. The challenge encourages listeners to connect their exercise efforts to broader, long-term benefits like preventing dementia or improving relationships, rather than just weight loss or muscle gain. Take a few minutes to reframe your reason so that you can find greater joy and motivation to exercise. 

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

Guest: Griffin Jax, Professional Baseball Pitcher | Minnesota Twins Baseball Club

Most of what we are today (our happiness, position, relationships, health, etc.) has come about as a direct consequence of our habits. Good or bad, these habits largely determine who we are, what we do, and how successfully (or unsuccessfully) we navigate life. With habits being such a critical contributor to our lives, why do we struggle so much to consistently do the things we already know we need to do? To help us understand how to form healthy habits and make them a part of our default routine, our expert today is Griffin Jax, Major League Baseball pitcher and Air Force Academy Graduate.

The three big questions we are going to work through with Griffin include:

1. What does it mean to “form a habit,” and why is it so crucial for productivity and personal growth?
2. What are the main challenges people face when trying to develop good habits?
3. What practical strategies can help us create and sustain beneficial habits for long-term productivity?

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. Griffin Jax defines a habit as "something that we fall back on" in stressful situations, shaping our identity. Think about your own habits. What role do they play in defining who you are, both positively and negatively? 
2. Habits eliminate recurring decisions, freeing up mental bandwidth. Think about an area in your life where you feel decision fatigue. How can you create a relevant habit to reduce that mental load? 
3. Griffin discusses the "plateau of latent potential" and the challenge of delayed gratification. How do you typically react when you're not seeing immediate results from a new habit? What strategies could help you push through that plateau? 
4. Accountability, whether through an app, a workout buddy, or simply telling someone (like your pod club!) your goals, helps us succeed. What form of accountability has been most effective for you in the past? How might you use it to create a new habit? 
5. Griffin finds satisfaction in consistently checking off daily tasks that contribute to his larger goals. How do you celebrate small wins or find joy in the process of building habits, rather than waiting for the ultimate outcome? 
6. The concept of "habit stacking" (tying a new habit to an existing one) and using triggers is discussed. What's one existing habit you have that could serve as a trigger for a new, beneficial habit you want to incorporate into your daily routine? 

1. Griffin suggests that a perceived "lack of willpower" often stems from not clearly defining one's identity, values, and purpose. How well have you articulated these for yourself, and how might clarifying them reduce the need for sheer willpower in pursuing new habits? 
2. The podcast stresses that mistakes and relapses are inevitable. Griffin reflects on his slips in a journal to understand "why" he fell off track. How do you typically handle setbacks in your habit formation, and what's one new approach you could try to learn from them without giving up? 

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

Guest: Sara L. Bonnes, M.D., M.S., Medical Director, Healthy Longevity Clinic | Mayo Clinic – Rochester, MN

There is increased attention being paid to the concept of longevity recently. People are living longer than they ever have, and the desire to continually extend our lifespan is at an all-time high. While much of the attention is being directed at how LONG we live, it is easy to overlook the importance of how WELL we live during those years. So how can we ensure that our years are not just long, but that they are healthy? How can we optimize both the QUANTITY, as well as the QUALITY of the years we have here on earth? To help us with this session, our expert is Dr. Sara Bonnes, the Medical Director of the Healthy Longevity Clinic at Mayo Clinic.

The three big questions for Dr. Bonnes are:

1. What is “longevity,” and how does focusing on healthspan differ from simply trying to live longer

2. What are the main areas in our lives that determine our “healthspan”?

3. How can the average person incorporate practical lifestyle changes to support both a longer life and better quality of life?

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. Dr. Bonnes highlights that while the average lifespan is increasing, our years lived in good health (i.e. healthspan) is shortening, with an average 9.6-year gap between lifespan and healthspan in the US. What are your personal aging goals? What does "living in good health" mean to you? 
2. Only about 20% of our longevity is determined by genetics while 80% is influenced by our lifestyle choices. Does this understanding of personal decision-making empower or challenge your current approach to your health? 
3. Dr. Bonnes discusses the "Blue Zones" and their common traits (social connections, daily movement, plant-based diet, limited distractions). Which of these Blue Zone traits do you already incorporate into your life? Which feel easiest to add or to strengthen? 
4. The episode cautions against "fads" and "magic pills," stressing the importance of evidence-based strategies. What criteria (e.g., human studies, multiple research teams, relevance to your population) do you use to determine the credibility and safety of health trends or supplements? Be honest here! 
5. Dr. Bonnes asks, "How old do you feel?" and Dr. Camp mentions "old man noises" (grunting from movement, sighing with mild pain) as a sign of premature aging. Have you noticed signs that you might be aging unhealthily or prematurely? What changes seem doable to you to improve your health as you age? 
6. The discussion encourages focusing on short-term, achievable goals that improve your quality of life now, rather than solely on distant longevity targets. What's one small, practical lifestyle change you could make this week that would bring you immediate benefits and contribute to your long-term healthspan? 
7. The podcast lists key areas to eliminate (tobacco, toxins, excessive alcohol, processed foods, over-reliance on electronics) and to add (movement, whole foods, sleep, positive attitude, social connection). Select one item from each list that could bring you the most benefit, and share that with your pod club. Commit to eliminating the item you selected and adding the item you selected. You might note how you feel each day to document any noticeable changes! 
8. Dr. Bonnes stresses the importance of dental health and vaccinations as often-overlooked contributors to longevity. How regularly do you prioritize these and other aspects of preventive care? What changes, if any, do you want to make and why? 

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

Guest: Tara M. Schmidt, M. Ed., RDN, LD, Lead Registered Dietitian – Mayo Clinic Diet | Mayo Clinic – Rochester, MN

Today, we are discussing weight loss and weight management. This is one with relatively universal application as we all would love to optimize our weight for a number of reasons. The potential benefits and upsides of maintaining a healthy weight are clear to all of us, so why is it often challenging for us to hit our ideal weight goals? To give us a better understanding of the problem and potential solutions, our expert for this topic is Tara Schmidt M.Ed., RND, LD. She’s the lead dietician for “The Mayo Clinic Diet” and host of the “Mayo Clinic On Nutrition” podcast.

The three big questions we are working through with her are:

1. What is weight loss, and why is it such a universal and important goal?
2. Why do so many of us struggle with weight loss despite our greatest efforts?
3. What practical strategies can individuals implement to set themselves up for success?

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. Tara Schmidt emphasizes advocating for a focus on metabolic health and body composition over just the number on the scale. Before hearing her explanation, what did you used to think about weight? What do you think now? 
2. As discussed in this episode, 74% of US adults are overweight or obese, and about 50% are actively trying to lose weight. How do societal or environmental factors that influence weight gain impact you personally? 
3. Tara lists common misconceptions about weight loss, including it being solely a willpower issue, expecting quick results, or believing that losing weight is the hardest part. Which of these misconceptions have you personally held? How might rethinking these misconceptions help you to be healthier? 
4. The discussion touches on the "set weight" theory, where the body has a preferred weight it tries to maintain. How does this help you reconsider your own weight and health goals (especially around the timelines and expectations you place around weight loss)? 

1. The importance of prioritizing "systems and processes" over "outcomes" (like a specific weight) is stressed. Think about one specific system or process related to your health that you want to more consistently address. Discuss how you plan to change your approach. 
2. Tara suggests that weight loss, when done healthfully, can be "kind of boring" due to its gradual nature. How do you typically cope with the boredom or lack of immediate gratification when pursuing long-term goals? What strategies could you use to find more "process satisfaction"? 
3. The analogy of a child learning to ride a bike is used to illustrate how we should approach setbacks: expect falls, offer encouragement, and get back on. Describe how you could apply this more compassionate approach to yourself. 
4. The call to action encourages listeners to pick one tip (e.g., start small, track what works for you, add healthy habits, be realistic, learn your "changer" type) and commit to it for a week. Which tip will you commit to? Tell your pod club, and keep each other accountable! 

Connect with us! 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 

Guest: Chris Stephenson, M.D., M.H.P.E., M.S., Internal Medicine Physician, General Internal Medicine, Vice Chair of Practice | Mayo Clinic – Rochester, MN

Our emotions drive so much of what we think, say, and do. For many of us, our emotions are in the driver’s seat, and we often feel like we are just along for the ride. However, given how important emotional regulation is to our productivity, relationships, and joy, it truly is in our best interest to take control over our emotions and understand them in a more thoughtful way. Specifically, we need to learn how we can use our emotions to help us stay flexible and keep up with the rapidly changing world around us. To help us with this issue, our expert guest today is Dr. Chris Stephenson, the Vice Chair of Practice for Internal Medicine at Mayo Clinic.

The three big questions we have for Chris include:

1. What is the concept of emotional flexibility vs. rigidity, and why is it essential for success?
2. Do I actually have big feelings that I need to address? If so, why can’t they just stay buried?
3. What steps can I take to become more emotionally flexible?   

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. Dr. Stephenson defines emotional flexibility as the ability to regulate and respond to emotions based on context, values, and goals. Think about a recent situation where you felt emotionally rigid. How might emotional flexibility have changed the outcome? 
2. Consider three healthy strategies for emotional regulation discussed in this episode: 1) acceptance, 2) reflectivity, and 3) reframing. Which of these strategies do you find most challenging to implement? What is one small thing you can do to improve or consistently practice that strategy? 
3. Three maladaptive strategies discussed in this episode include 1) ruminating, 2) minimizing/ignoring, and 3) rigid thinking. Which of these do you notice yourself doing when dealing with difficult emotions? How might you begin to redirect your thinking in these moments? 
4. Dr. Stephenson introduces the concept of "top-down" (cognitive) and "bottom-up" (physiological) strategies for managing emotional triggers. Consider a recent moment when you felt overwhelmed by strong emotions. Which of these strategies did you use or would you use in a similar moment in the future? 
5. The discussion touches on the challenge of maintaining emotional flexibility within a hierarchy, especially when external constraints conflict with our personal values. What role do your core values play in determining when to be flexible versus when to stand firm? 
6. Everyone has emotions. As discussed in this episode, suppressing them is maladaptive. If you tend to minimize your emotions or believe you're "not that emotional," what are some subtle signs in your life (e.g., stress, burnout, physical symptoms) that might indicate buried feelings? 
7. Dr. Stephenson states that emotional flexibility is a skill that can be learned and improved with practice. What's one specific area of emotional flexibility you'd like to work on? Find a podclub accountability partner and commit to practicing this area over the next week. Check in with one another to keep going! 
8. "Mirror Neurons" describes how approaching conversations with curiosity can foster trust and understanding. How might intentionally activating your "Mirror Neurons" by showing genuine curiosity change the dynamic of a challenging conversation you anticipate having? Practice doing that during this discussion with your pod club.  

Connect with us! 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  

Guest: Carlos Coto, MA., CMPC., Head of Mental Performance | San Diego Football Club

Right now, we are all living our lives, striving for progress, and generally trying to improve ourselves, others, and the world around us. But how many of us have stopped to think about WHY we do this? What is the purpose behind our actions? What drives us to want to be better? Even if you have stopped to think about your purpose, do you know it so well that you could clearly articulate it to someone if they stopped you on the street and asked you “What is your purpose?” Probably not. But defining our purpose is absolutely critical to making progress and living a fulfilling life. Our expert guest for this session is Carlos Coto, Certified Mental Performance Consultant and Head of Mental Performance for the San Diego Football Club.

The three big questions we have for Carlos are:

1. What is “purpose,” and why does having a sense of purpose matter in our personal and professional lives?
2. Why do so many people struggle to identify or redefine their purpose, and what common obstacles stand in the way?
3. What practical steps and strategies can someone use to discover, refine, and consistently live out their purpose?

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. Carlos Coto describes his purpose as "what I am set to do," distinguishing it from goals, values, and passion. What daily actions do you feel "set to do" in your day-to-day life? How about in the longer term? 
2. Purpose is not static but evolves with life transitions (marriage, kids, new jobs). How has your sense of purpose changed throughout different stages of your life?  

1. Coto suggests that by not defining your own purpose, you let "somebody else determine what success looks like for you." In what areas of your life might you be inadvertently living by someone else's definition of success? How would you redefine success for yourself? 
2. Purpose can exist on multiple levels (personal, professional, within a system). How do you balance your personal purpose with the expectations and goals of your family, workplace, or community? Is there alignment or conflict across these areas? 
3. Coto offers a three-step approach to discovering purpose: 1) reflecting on past impactful experiences, 2) identifying sources of pure joy, and 3) considering present priorities. Which of these steps feels most accessible to you right now? With your pod club, discuss some examples or approaches you might take. 
4. As discussed in this episode, defining purpose doesn't eliminate life's challenges; it equips you with tools to face them. Think aloud with your pod club: Work to articulate a clear purpose that can provide you with more resilience or clarity during difficult times. 
5. There is great value in involving trusted loved ones in the process of defining purpose, as they can offer different perspectives on what makes you "light up." Identify someone you want to approach for a different perspective. How might you invite them to share insights? 
6. The challenge asks you to write down three past experiences that brought you joy or had a huge impact. What connections do you see between these experiences? What core theme or direction can you infer from them? 

Connect with us! 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  

Guest: Pablo Lopez, Professional Baseball Pitcher | Minnesota Twins Baseball 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 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. Pablo Lopez defines motivating others as understanding that "as a society, we're supposed to work together." How do you motivate others beyond your immediate circle? 
2. Pablo highlights the importance of leading by example ("more proactive with action than with word") and being vulnerable to build trust. In what ways do you currently demonstrate these qualities? What is one additional way you can inspire those around you? 
3. The podcast lists key qualities of an effective motivator: good listener, empathetic, vulnerable, humble, and altruistic. Which of these qualities do you feel is your strongest? Which one would you like to develop further? How can you go about doing that?  
4. Pablo discusses the challenge of motivating individuals who are not receptive to feedback or intrinsically motivated. His strategy involves finding a "personal driver" or connecting with their values (e.g., family, community). Think about someone you perceived as not receptive to feedback or intrinsically motivated. What personal drivers or values might help you connect with them differently? 
5. The concept of "worthy rivals" describes scenarios where competition is healthy and mutually beneficial. Can you identify a "worthy rival" whose success genuinely inspires you to be better? What is it about that individual that makes you see them as “worthy” in your eyes, and do you think they would feel the same about you? 
6. Dr. Camp calls special attention a few of his favorite "Pablo-isms," such as "don't fish with donuts" and "don't struggle with your failures more than you celebrate your successes." Which of these resonates most with you? How might you remind yourself of it? 
7. The call to action challenges listeners to scrutinize their motives for wanting to motivate someone (altruistic vs. selfish). How often do you reflect on your underlying motives when trying to influence others? What opportunities for change might exist? 
8. Pablo emphasizes that motivating others is an ongoing journey of self-improvement and evolution. What is one specific step you could take this week to "look within yourself" and strengthen your own self-awareness or emotional availability? 

Connect with us! 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  

Guest: Stuart J. McCarter, M.D., Sleep and Cognitive/Behavioral Neurologist | Mayo Clinic – Rochester, MN

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. Dr. McCarter describes sleep as the body's way to "recharge its battery" and calls it the "best performance enhancer." In what specific areas of your life do you notice performing better when you get sufficient, high-quality sleep? 
2. The podcast details the significant short-term and long-term consequences of insufficient sleep, ranging from impaired judgment to increased risk of chronic diseases. Which of these consequences do you find most concerning? How might this awareness motivate you to prioritize your sleep more effectively? 
3. The different stages of sleep (non-REM 1, 2, 3, and REM) each have unique functions. Which sleep stage's function (e.g., deep sleep for physical recovery, REM for emotional processing) do you feel is most crucial for your personal well-being, and why? 
4. Dr. McCarter cautions against over-reliance on sleep trackers, noting they can sometimes cause "orthosomnia" (sleep-related anxiety). How do you currently assess your sleep quality? How do you balance subjective feelings and objective data from wearables, if you use them? 
5. The top tips for improving sleep quality include: 1) a consistent schedule, 2) regular exercise, 3) strategic light exposure, and 4) mindful substance use. Which of these tips do you find most challenging to implement? What is one small, actionable step you could take this week to address it? 
6. As discussed in this episode, alcohol may help you fall asleep, but it can actually worsen sleep quality. How does this information influence your choices regarding alcohol, especially in relation to your sleep goals? 
7. Dr. McCarter mentions that sleep needs change with age; older individuals often experience less deep sleep and more fragmented sleep. How does this understanding of age-related sleep changes influence your expectations for your own sleep as you get older? How does this influence your empathy for older individuals' sleep patterns? 
8. The challenge encourages listeners to pick one sleep improvement tip and commit to it for a week. Which tip do you choose? What specific changes do you hope to observe in your energy, mood, or overall well-being? 

Connect with us! 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  

Guest: Katherine A. Zeratsky, RDN, LD, Assistant Professor of Nutrition, Registered Dietitian | Mayo Clinic – Rochester, MN

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. Kate Zeratsky defines processed foods as anything altered from its original state, existing on a spectrum from minimally to ultra-processed. Where do you think most of the foods you consume fall on this spectrum? Where might you turn to find more information about the foods you eat? 
2. The podcast highlights that ultra-processed foods often have nutrients removed and additives (sugars, salts, chemicals) added. When you look at food labels, which of these items do you prioritize? What steps will you take to look for "what's missing" and "what's added" to modify your choices? 
3. Taste, convenience, and affordability are cited as major reasons people rely on processed foods. Which of these factors is the biggest driver for your own food choices? Discuss potential workarounds for that with your group (i.e. how can you get similar benefits of being tasty, convenient, and affordable with less processed food options). 
4. As discussed during this episode, processed foods can change our palate and desire for certain tastes. In what ways have your food preferences shifted over time?  
5. Kate offers the strategy of "simple adds" – incorporating fruits, vegetables, or protein-rich foods to meals, even if some processed ingredients are present. How could you apply this "add-in" approach to one of your regular meals or snacks to increase its nutritional value without completely overhauling it? 
6. The challenge described in this episode suggests pre-deciding your snacks or restaurant meals. How often do you currently plan your food choices in advance? What changes can you make to be more intentional about pre-planning? 
7. The episode emphasizes that improving your diet is a process, not an all-or-nothing endeavor, and that patience and self-forgiveness are key. How can you adopt a more forgiving and iterative approach to making lasting changes? How can you develop “process satisfaction” so that you start to enjoy and celebrate the process rather than delaying gratification until you reach your end goal? 

Connect with us! 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  

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. The podcast emphasizes the importance of understanding your "why" before embarking on any personal change. Describe your "why" for a specific area of your life you'd like to improve? 
2. Dr. Shandera-Ochsner discusses how we tend to attribute our own mistakes to understandable circumstances, while viewing others' shortcomings as character defects. Can you recall a time when you experienced this cognitive bias, either in yourself or observing it in someone else? How might being aware of this bias help you in your self-improvement journey? 
3. The advice to make initial steps "ridiculously small" and to use "habit stacking" was highlighted as a way to build success. What is one small, almost "ridiculous" step you could take this week towards a personal goal? How might you stack it onto an existing habit? 
4. We might describe our multiple “selves” as energized Monday self vs. tired Thursday self. How do you currently consider these different "selves" when setting goals? What strategies from the podcast might help you better support your less-disciplined future self? 
5. The podcast stresses the importance of accountability. Who in your life could serve as an accountability partner or support system for a change you want to make? How can you get that person on board with you plan? 
6. A growth mindset involves expecting and embracing setbacks as part of the learning process. How do you typically react to failures or setbacks in your personal goals, and how might adopting a growth mindset change your approach to these challenges? 
7. We should avoid copying someone else's "recipe" for change. In what areas of your life might you be comparing yourself to others in a way that hinders your own progress? How can you shift towards a more individualized approach? 
8. Dr. Shandera-Ochsner explains that negative behaviors often serve an underlying purpose (e.g., coping with stress). Think about a negative habit you have. What underlying purpose might it serve for you? Select a healthier replacement to practice this week or month, and share your plans with your group. 

Connect with us! 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  

Guest: Colin West, M.D, Ph.D., Medical Director of Employee Well-Being | Mayo Clinic – Rochester, MN

This week, we are focusing on a topic that many don’t like to discuss, but we all need to understand better. You may have experienced it firsthand, and it has major implications for all of us at home and in the workplace. The topic is Burnout. Even though we all hear about it regularly, there is still a lot of confusion about what it is, how to spot it, how to prevent it, and how to overcome it. To help us sort through these issues, we have one of the world’s foremost experts on burnout joining us this week, Dr. Colin West.

Dr. West is the Director of the Program on Physician Well-Being at Mayo Clinic, and here are the three big questions we have for him on this session:

1. What is burnout and how is it different from stress or general exhaustion?
2. What are the personal and organizational consequences of burnout?
3. What are the steps we can take to prevent it and recover from it?

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. Dr. West discusses three components of burnout: 1) emotional exhaustion, 2) depersonalization, and 3) a reduced sense of personal accomplishment. Define these with your group. Then, discuss which of these three components resonates most with your own experiences or observations in the workplace? 
2. As discussed in this episode, burnout is a systemic problem, not an individual failing. Is this perspective different or similar to what you knew about burnout before listening? How much responsibility to you place on systemic issues vs. Individual responsibilities? 
3. Dr. West discusses early warning signs of burnout, such as feeling detached, treating colleagues or clients as objects, or losing sight of the meaning in your work. Have you noticed any of these subtle signs in yourself or others? How might you mitigate them? 
4. Burnout is not a medical diagnosis but a "normal human response to workplace stress." How might reframing burnout in this way reduce stigma and encourage more open discussion and proactive solutions on your team or in your department? 
5. Dr. West suggests that burnout, while negative, can lead to growth if processed adaptively, using the phrase "don't let it win twice." Can you recall a challenging work experience that, in retrospect, taught you valuable lessons or led to positive changes? 

1. The call to action asks listeners to assess six categories (workload, connection, control, rewards, values alignment, respect/fairness) and identify one worsening their stress. Which category would you choose? What is one small, actionable step you could take to positively impact it? 
2. Dr. West stresses the importance of connection and gratitude as individual solutions. How do you intentionally build community and express genuine appreciation? Share with your pod club and then identify an additional approach to try shared by someone else. 

Connect with us! 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  

Guest: Carlos Correa, Professional Baseball Shortstop, Minnesota Twins Baseball 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 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. Carlos Correa defines failure as "just feedback on my way to success." What is a recent "failure" in your life that you might view as valuable feedback?
2. As our guest discussed, avoiding failure often means avoiding growth. What is one area in your life where you might be holding back or not taking risks due to a fear of failure?
3. Carlos sets incredibly lofty goals for himself (e.g., 1000 OPS, MVP) and views success as existing along a spectrum. How do you typically set goals? How might adopting a similar "lofty goal" and "spectrum of success" mindset change your approach to achieving your goals?
4. Carlos shares how injuries led him to research and adopt new training methods (like fascia training), turning an obstacle into a path for growth. Can you recall a significant setback or "failure" that ultimately led you to learn something new or develop a valuable skill?
5. The discussion highlights the danger of comparing oneself to others, especially when it leads to envy. Carlos, however, sees the success of young players like Bobby Witt as inspiration. How do you manage comparisons in your own life? Are you easily able to celebrate the success of others? If comparisons leave you feeling discouraged, how might you shift your perspective to find inspiration from their achievements?
6. The idea of "failing quickly, small, and safely" (e.g., practicing surgery in a lab) is presented as a way to learn from mistakes without catastrophic consequences. What is one area of your life where the stakes feel high? What opportunities do you have to experiment and learn in a controlled environment?
7. Carlos emphasizes the importance of surrounding yourself with people who want to be great and who you trust to give honest feedback during tough times. Who are these people in your life?
8. The challenge at the end asks you to identify something you fear failing in and then analyze why you're afraid. Take a moment to discuss as a group.

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

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. Dr. Anderson describes a feeling of cognitive overload "when the demands of our life exceed our mental capacity." Think about a recent situation in your personal or professional life where you felt this way. What did you notice in the moment or perhaps the effects later that day or week?
2. The podcast distinguishes between acute cognitive overload and chronic burnout. How do you recognize the early signs of cognitive overload in yourself? What strategies do you currently (or plan to) use to prevent it from escalating into chronic burnout?
3. The discussion highlights that multitasking often hurts rather than helps, due to "switching costs." What is one specific area in your work or personal life where you could intentionally practice single-tasking to reduce cognitive load?
4. Dr. Anderson introduced the concept of the "stress threshold" as how much stress you can handle at the moment. Right now, what would you rate your "stress threshold" on a scale of 1-10 (10 being highest)? He also emphasizes that sleep, exercise, and nutrition can "increase your stress threshold." Which of these foundational elements do you feel is most critical for you in managing cognitive overload, and what small adjustment could you make to improve it?
5. The concept of "attention" as a controllable resource is powerful. The call to action suggests turning off non-essential phone notifications. How else could you be more intentional about directing your attention away from distractions and towards what truly matters? Try to come up with at least three options that you can share with the group. 
6. The episode discusses how cognitive overload can negatively impact executive function, creativity, and empathy. Have you noticed these effects in your own life when feeling overwhelmed?
7. Dr. Anderson mentions that appropriate stress can lead to growth and resilience, similar to strength training. One of the keys is that that stress should be intentional and well understood. Can you recall a time when you pushed through a period of cognitive challenge and emerged stronger or with a new insight? What did you learn from that experience?
8. The challenge of setting a morning intention is offered as a proactive step. How do you typically start your day? Would you be willing to commit to a 5-minute morning intention every day for the next week? If you meet to discuss this as a group, are there other group members who might be willing to do this and hold each other accountable?

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

Guest: Dustin Morse, Senior Vice President of Communications and Public Affairs, Minnesota Twins Baseball 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 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. Dustin Morse defines communication broadly, including spoken word, written word, body language, and even how one presents themselves. How often do you consider these non-verbal aspects when you're communicating?
2. The "C's" of effective communication (clarity, conciseness, completeness, correctness, considerateness) were discussed. Which of these do you find most challenging to consistently apply in your own communication, and why?
3. The podcast highlights that interpersonal conflict often stems from a "lack of perspective or a lack of communication." Think about a recent disagreement where lack of perspective or communication may have contributed. How might a different communication approach have changed the outcome?
4. Dustin shares his experience with athletes who struggle with public speaking due to social anxiety, contrasting it with those who might "blow off" communication. Do you tend to be more on the side of over-analyzing and fearing communication, or underestimating its importance? How does this tendency impact your effectiveness?
5. The discussion emphasizes the importance of active listening and seeking feedback, even when it's difficult. What strategies do you use to ensure you're truly listening and open to feedback, especially when you might disagree with the message?
6. The call to action suggests picking one communication tip (e.g., active listening, empathy, nonverbal skills) and intentionally focusing on it during your next three conversations. Select one tip to practice in conversations this week. Report back to the group to let them know how easy or challenging this was for you and why.
7. Dustin mentions that in his role, he often has to "read the room" and be considerate of the audience's emotional state. How do you assess the emotional climate of a conversation or meeting, and how does that influence your communication style?
8. The episode touches on how technology and social media have changed communication, sometimes leading to "short form" and less nuanced interactions. How do you balance the efficiency of modern communication tools with the need for deeper, more effective connection in your personal and professional 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

Guest: Michael Howell, M.D.

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. Dr. Howell explains that the circadian rhythm impacts our sleep and our mood, productivity, appetite, and more. What aspects of your daily life do you notice are most affected when you feel "off" or out of sync?
2. The concept of "social jet lag" describes when our lifestyle doesn't match our natural circadian rhythm. How significant is your own "social jet lag" (e.g., the difference between your weekday and weekend wake-up times), and what consequences do you observe from it?
3. The podcast highlights that morning light is the biggest external factor for resetting our internal clock. What practical steps could you take to increase your exposure, especially during darker seasons or if you're a "night owl"?
4. Dr. Howell suggests a thought experiment: if you could sleep later, guilt-free, in a perfect environment, what time would you naturally wake up? How does it compare to your current daily schedule?
5. The episode discusses using tools like light therapy and very low dose melatonin to adjust your circadian rhythm. Which of these tools seems most feasible for you to try? What specific goal would you aim for?
6. Dr. Howell claims that "the whole world would be better if we all took a nap." Based on the advice (short power nap vs. 90-minute cycle), how might you optimize your napping habits, if at all?
7. The phrase "How did you wake today?" is introduced as a way to assess overall well-being. Beyond just sleep, how would you describe "waking well" for yourself? What daily habits might contribute to or detract from that feeling?
8. The podcast emphasizes that adjusting your circadian rhythm takes practice and intention, and your body will naturally try to revert to its equilibrium. What strategies for consistency and patience (e.g., small, gradual changes, understanding the "three days per hour" rule) resonate most with you for making lasting changes to your sleep habits?
9. This episode discusses the benefits and problems with "sleeping in." They suggest doing an experiment where you let your body sleep as late as it wants for a day, and then comparing your wake time for that day with your normal routine. Give this a try and report back to the group. How far off was your "sleep in" wake time from your normal wake time? What changes do you think you need to make based on 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

Guest: Jason Ewoldt, M.S., RDN

There aren’t many words out there than can conjure up emotions, confusion, and frustration quite like the word we are discussing today, and that word is “calories.” However, a discussion on calories doesn’t have to be so complex and loaded with this unnecessary baggage. Today, we are going to bring clarity to the topic by focusing on what you really need to know from both a scientific and practical perspective. In addition to better understanding what they are, we will discuss ways to help you know what your body’s caloric needs are for losing weight or maintaining a healthy weight. Finally, we will discuss practical strategies that help you achieve your fitness and health goals.

The three big questions we will tackle in this episode are:
1) What are calories, and why do they matter?
2) Why do people often misunderstand calories, and why is it so hard to get it right?
3) What can I do to figure out my caloric needs and actually stick to them?

To help us answer these questions, my guest today is Jason Ewoldt M.S., RDN, who is a registered and licensed dietician and certified sports specialist dietician at Mayo Clinic.

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. The podcast defines calories both scientifically and practically, then expands on their importance beyond weight. Take a moment to reflect. What did you think about calories prior to listening? What new information will you consider after listening?
2. Jason Ewoldt, MS, RDN details the negative consequences of both consuming too many and too few calories. Which of these non-weight-related consequences (e.g., fatigue, irritability, immune function, hormone impact) have you personally experienced or observed? What is one thing you might approach differently now?
3. The episode debunks common myths like "calories don't matter" or "timing is everything," emphasizing that total calories are the most important factor, followed by quality, then timing. How has this hierarchy of priorities (amount > quality > timing) shifted your perspective on managing your diet?
4. The concept of "empty calories" versus "nutrient-dense foods" is discussed. Can you identify some foods in your current diet that might be considered "empty calories" and some that are "nutrient-dense?” What small changes could you make to increase your intake of the latter?
5. As discussed during the podcast, it is generally easier to reduce calories through diet than to burn them through exercise for weight management. Does this resonate with you or have your experiences seemed different?
6. The challenge at the end of the episode asks listeners to guess their daily caloric intake and then track it for a week. What do you anticipate learning about your eating habits and portion sizes by undertaking this tracking exercise?
7. The "all or nothing" mentality regarding diet setbacks is a common struggle. What strategies from the podcast (e.g., focusing on weekly averages, identifying triggers, non-caloric celebrations) could help you maintain consistency or get you back on your plan after an occasional slip-up?
8. Jason suggests that while lifelong tracking isn't the goal, using trigger points (e.g., a certain weight fluctuation) to re-engage with tracking can be beneficial. How might you implement a similar "trigger point" system to maintain awareness and control over your caloric intake long-term?

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

Guest: Darryl S. Chutka, M.D.

We would all be open to the idea of a little less stress in our lives, especially if we can fill that with joy and happiness. For most of us, this holds true for both our personal and professional lives. But in this age of increasing pressure, demands, expectations, and deadlines, is that even a realistic expectation? Today we are going to dive deep into the meaning of joy, why so many of us don’t get enough, and how that is impacting our overall lives. In addition to that, we will discuss some intentional strategies for replacing stress with joy to help us become our best selves.

The three big questions we will tackle in this episode are:
1) How do you define joy and happiness, and how do they play a role in our everyday lives?
2) Why do so many of us struggle with finding joy in our lives, and how is that impacting us?
3) How can we intentionally design our lives and work to experience more joy, and make joy our default?

To help us answer these questions, my guest today is Darryl S. Chutka, M.D., General Internal Medicine Physician at Mayo Clinic and the host of the Mayo Clinic Talks Podcast.

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. Chutka distinguishes joy from happiness, describing joy as "happiness on steroids" that spreads to others. Can you recall a time when you experienced joy that felt uniquely shareable or impactful beyond yourself?
2. The podcast highlights the "joy in the journey" concept, emphasizing that fulfillment comes from the process, not just the destination. How does this perspective resonate with your own career or personal goals, and what steps could you take to find more joy in your current "journey"?
3. Dr. Chutka shares his experience of saying "no" to commitments that don't align with long-term goals, and finding joy in learning from unexpected assignments. Can you identify an area in your life where saying "no" or reframing a less-than-ideal task as a learning experience could increase your joy?
4. The discussion emphasizes the profound influence of relationships on our joy, suggesting we become the average of the five people we spend the most time with. How consciously do you curate your social circle to foster joy? Or, what changes, if any, might you consider in your relationships?
5. Physical health is presented as a controllable factor that significantly impacts joy. What's one "controllable" aspect of your physical health (e.g., sleep, nutrition, exercise) that you could focus on improving?
6. The podcast addresses the impact of social media, noting its potential to reduce genuine face-to-face interactions and expose us to misinformation. What adjustments could you make regarding social media usage to ensure it supports rather than detracts from your well-being?
7. Dr. Chutka's "gratitude rounds" and the practice of daily gratitude are offered as concrete steps to cultivate joy. What are three specific things you are grateful for right now?
8. The episode challenges the idea that one must be happy all the time, instead suggesting that joy builds resilience for life's inevitable challenges. How can you cultivate joy to better navigate difficult times?
9. At the end of the discussion have each person in your Pod-Club send a note (text, e-mail, card, etc)  to someone outside of the Pod-Club that simply says..."Hope you are well. I just wanted to send you a quick note telling you that I appreciate you and all that you do. Have a great day, and thanks for all that you do."  After each of you do that, reflect on whether or not that was easy vs. challenging, and how it made you feel after sending it. 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project - YouTube

Email: optimize@mayo.edu

Guest: Christina K. Zorn

“Culture” is a word that gets a lot of attention, and deservedly so! It is often thought of as the lifeblood of an organization. However, many of us don’t think about the fact that “culture” doesn’t just exist at the level of large organizations. Culture exists for smaller groups, teams, families, and even individuals. In today’s episode, we will work to define “culture”, discuss its impact on groups (large and small) and individuals, provide real world examples of the impact of culture, and discuss ways of optimizing culture in both the workplace and at home.

The three big questions we will tackle in this episode are:
1) What exactly is “culture” and why is it so critical to success?
2) How does “culture” impact behavior and outcomes at work and at home?
3) What steps can I take to contribute to a positive culture in the workplace and for my own personal development?

To help us answer these questions, my guest today is Christina K. Zorn, who is the Chief Administrative Officer of Mayo Clinic.

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. Christina Zorn defines culture as "the culmination of our shared values, behaviors, attitudes, and priorities." How would you describe the culture of a team or organization you are currently a part of, using these elements?
2. The podcast highlights four essential elements of a strong culture: shared values, shared purpose, sense of belonging, and psychological safety. Which of these elements do you believe is most crucial for a team's success, and why?
3. Dr. Camp and Ms. Zorn discuss Peter Drucker's quote, "Culture eats strategy for breakfast," emphasizing culture as the "foundation." Can you think of an example, either personal or professional, where a strong or weak culture significantly impacted the success or failure of a strategy?
4. The discussion differentiates between leaders articulating culture and individuals living it out. What's one specific action you could take this week, regardless of your formal role, to reinforce a positive cultural value in your workplace or personal life?
5. The podcast describes two types of "toxic cultures": one where people are afraid to speak up, and another where people are too comfortable and resist change. Have you experienced either of these? What were the consequences for the group or individuals involved?
6. Modern threats to healthy culture, such as social media's unhealthy comparisons and political polarization, were mentioned. How do you personally navigate these threats to maintain a healthy individual or group culture? What strategies do you find effective?
7. The episode encourages individuals to define their own personal culture. If you were to write out in one sentence how you want to be known by others, what would that sentence be?
8. The call to action suggests identifying three things you love about your work environment and telling someone who embodies them. What impact do you think this simple act of recognition could have on the culture of your team or organization?
9. Now, make a plan to go tell someone (outside of your Pod-Club group) 1 thing about them that embodies an ideal workplace culture. After you do that, report back to the group on how it went. 

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

Guest: Mary Ann Djonne, M.Ed.

Most of us have heard the term “Emotional Intelligence,” and we understand that it’s generally important to our happiness and interpersonal relationships. However, most of us aren’t able to define it precisely or understand the key components that make it up. While many may think they do a good job of evaluating the emotional intelligence of others, it can be quite difficult to objectively evaluate our own levels of emotional intelligence. Once we better understand our own emotional intelligence, then comes the very challenging task of trying to improve it in a meaningful way. All of this can seem quite daunting, so we are going to help with that.

The three big questions we will tackle in this episode are:
1) What exactly is “Emotional Intelligence”?
2) What are the benefits and why should I make it a priority to improve my Emotional Intelligence?
3) What are the actual steps I can take to maximize my own Emotional Intelligence?

To help us answer these questions, my guest today is Mary Ann Djonne, Professional Certified Executive Coach and Senior Advisor in Work Force Learning at Mayo Clinic.

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. Mary Ann Djonne defines emotional intelligence as "personal and social competence," broken down into self-awareness, self-management, social awareness, and social management. Which of these four components do you feel is your strongest? Which one presents the biggest opportunity for your personal growth?
2. The podcast clarifies that emotional intelligence is not about always being "nice" or suppressing emotions but rather managing them effectively. Can you recall a situation where you might have misunderstood this, and how might a different approach, informed by EI, have changed the outcome?
3. Dr. Camp and Mary Ann discuss IQ as a "threshold competence" and EQ as a "force multiplier." How has your own experience, or observations of others, illustrated this idea that emotional intelligence can significantly amplify one's abilities and impact?
4. Signs of low emotional intelligence include reactivity, strained relationships, and misinterpreting situations. The challenge at the end of the episode asks listeners to identify their top five triggers. What do you anticipate learning about yourself by completing this exercise, especially if you share it with a trusted loved one?
5. The "ABCs of emotion" (Activating Event, Beliefs, Consequences) and the concept of being an "emotional scientist" are presented as tools for self-awareness and self-management. How might applying these tools help you pause and question your self-talk before reacting impulsively in a challenging situation?
6. For social awareness and management, the podcast suggests assuming benign intent, asking questions, and paraphrasing. Which of these practices do you find most challenging to implement in your interactions, and how might practicing it improve your relationships?
7. The discussion links emotional intelligence to moving from "running from burnout" to "running towards thriving and joy." How do you see improving your emotional intelligence contributing to your overall well-being and sense of thriving, both professionally and personally?
8. Mary Ann emphasizes that emotional intelligence can be measured and improved, but it requires "practice and intention." What's one specific, intentional practice you could commit to this week to begin or continue improving your emotional intelligence? 

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

Guest: Andrea Hayden MS, RSCC

The amount of “exercise” information, recommendations, plans, and opinions out there is greater than it’s ever been. Although our increasing knowledge is generally helpful, it’s easy to get lost in the rapidly evolving sea of information. This is particularly true because much of the information we hear is contradictory, and many people claim to have the perfect (and only) answer for us. Our goal for today is to help you cut through all of this noise and focus on what you really need to know to establish a successful workout routine for yourself.

The three big questions we will tackle in this episode are:
1) What is meant by an “ideal” or “optimal” workout plan?
2) How do I make sense of all the exercise recommendations out there?
3) What do I need to do to create an ideal exercise routine for my needs?

To help us answer these questions, my guest today is the Head Sports Performance Coach for the Minnesota Lynx WNBA Basketball Team, Andrea Hayden MS, RSCC.

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. Andrea Hayden defines an "ideal" workout plan as "the path most likely to bring success" and emphasizes its individualized nature. How do you currently define "success" for your own exercise routine? What specific factors make a workout plan "ideal" for your current life situation?
2. The podcast addresses overwhelming and often contradictory exercise recommendations. How do you typically navigate this "information overload," and what strategies from the discussion (e.g., viewing information as data points, not feeling pressure to know everything) might you adopt?
3. The three pillars of exercise are identified as conditioning/cardio, strength, and mobility/balance. Do you currently incorporate all three into your routine, and if not, which pillar do you feel you need to prioritize or integrate more effectively, and why?
4. The cyclical process of "Assess, Program, Monitor, Repeat" is presented as a framework. When was the last time you formally assessed your fitness goals and current health status? What steps could you take to improve monitoring your progress?
5. "Doing too much too fast" and maintaining consistency are highlighted as common challenges. What is one specific barrier that often derails your exercise routine? What practical strategy from the podcast (e.g., habit stacking, flexible scheduling, "never miss two days") do you plan to try to overcome that barrier?
6. Beyond quantifiable metrics, Andrea suggests monitoring subjective feelings like energy levels, enjoyment, and simply "showing up." How can you integrate them into your personal monitoring?
7. The discussion touches on the benefits and dangers of comparing oneself to others. Can you identify a time when comparing your fitness journey to someone else's was either helpful or harmful? What lesson did you learn from that experience?
8. Dr. Camp mentions the positive synergy between exercise and other life domains (sleep, nutrition, relationships). How do you see your exercise habits impacting other areas of your well-being? What might help you to sustain your efforts?
9. What is your next step? Share that with your group, and see if they are willing to support you in taking that step and hold you accountable. 

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

Guest: Christopher L. Camp, M.D.

Being a healthcare clinician is an extremely rewarding occupation, but it can be stressful. Every year, we’re asked to do more and more, the patients seem to get more challenging, and we get less time to spend with each one. A significant number of clinicians report emotional and psychological distress, and burnout remains a major problem in healthcare providers. This increased stress and pressure is not just unique to physicians, and these struggles are common for all of us, regardless of career or position. How do we remain in an optimally functioning state? Does our physical health affect our cognitive function? Given the obstacles we face, how do we continue to achieve joy and happiness in our work and our life while continue to meet the every growing demands of the world? These are questions my guest is hoping to answer in a project he’s about to undertake on “Human Optimization”. My guest for this podcast is Dr. Christopher Camp, an orthopedic surgeon and sports medicine specialist at the Mayo Clinic. We’re going to discuss his project and why he decided to tackle this important topic.

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. Camp defines human optimization as "the development of the ability to do more while simultaneously improving your wellness and well-being," emphasizing that "more" is individualized. What does "more" mean for you in your current professional or personal life, and how do you currently balance that with your wellness? As you answer this question, keep in mind that "more" doesn't always just mean higher quantities, volume, or numbers. Often times, "more" is about quality!  How can you ensure what you are doing is "more" aligned with your values, goals, and purpose?  
2. The podcast highlights the high rates of burnout and work-related injuries among healthcare professionals. Do you recognize these trends in your own experience or among your colleagues? What do you think are the biggest drivers of burnout in your life or work?
3. Dr. Camp discusses the interconnectedness of physical and cognitive domains (e.g., sleep, nutrition, wellness, productivity). Think about one area where you're currently struggling. How improving that one domain positively impact others in your life?
4. The concept of "compound interest" is applied to personal growth, suggesting that early efforts might feel slow and unexciting. How does this perspective resonate with your own experiences of trying to make long-term changes? What strategies might help you stay consistent during the "boring" part of the growth curve?
5. The "stress and recovery" cycle is presented as a key to growth, with emphasis on intentional rest. What activities truly help you recover and "fill your cup," and how intentionally do you incorporate them into your routine, especially after periods of high effort?
6. Dr. Camp contrasts "hedonia" (doing what feels good now) with "eudaimonia" (seeking purpose and meaning). How do you typically prioritize these in your life, and where do you see opportunities to find the intersection between what you enjoy and what gives you purpose?
7. The project aims to convert "passive learning" into "active learning." What's one piece of information or insight from this podcast that you could immediately turn into an actionable step or discuss with someone else?
8. Dr. Camp states that the project is for "any human being looking to improve," and that "the worse you are at it, the easier it's going to be for you to improve." How does this description make you feel about starting or continuing your own journey of self-improvement?

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