Mayo Clinic Human Optimization Project

E35 How to Build Muscle & Get Stronger: What Everyone Needs to Know and Do

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

E34 Self-Management: The Second Step in Improving Your Emotional Intelligence

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

E33 Managing Conflict: Sorting Facts and Feelings to Turn Disputes into Progress

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

E32 How Your Physical Surroundings are Impacting Your Productivity

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

E31 The Art & Science of Positive Influence: Practical Steps for Inspiring Yourself and Others

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

E30 How to Manage Your Stress: Name It, Control It, and Use It for Good

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

E29 Self-Awareness: The First Step in Improving Your Emotional Intelligence

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

E28 Servant Leadership: How Serving Creates Winning Teams in Work and Life

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

E27 Compliment People: The How and Why of Giving Praise to Others

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

E26 The Power of Gratitude: What It Is and How it Can Transform Your Life

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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 betterStep 2: Choose your episodes (can be focused on specific themes or random)Step 3: Listen to/watch the episodesStep 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own!Step 5: Celebrate the fact that you are turning passive knowledge into action!
 
Discussion Questions for this Episode:
Dr. 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. 
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? 
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? 
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! 
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? 
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! 
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? 
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube:  The Human Optimization Project - YouTubeEmail: optimize@mayo.edu