Mayo Clinic Human Optimization Project

E25 The Power of Focus: How to Lock In, In an Increasingly Distracted World

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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 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 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:
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? 
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? 
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)? 
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. 
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? 
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.  
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.  
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube:  The Human Optimization Project - YouTubeEmail: optimize@mayo.edu

E24 How to Run a Meeting: Make Your Meetings Effective, Efficient, and Enjoyable

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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 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 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:
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? 
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. 
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? 
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? 
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? 
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? 
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?  
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? 
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube:  The Human Optimization Project - YouTubeEmail: optimize@mayo.edu

E23 The Art of Decision Making: How to Make the Right Call at the Right Time

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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 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 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:
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? 
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? 
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? 
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? 
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.  
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. 
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? 
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?  
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube:  The Human Optimization Project - YouTubeEmail: optimize@mayo.edu
 

E22 Improving Your Resiliency: How to Thrive When Life Gets Messy

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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:
What exactly is resiliency, and why does it matter so much for health, happiness, and performance?
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?
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 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 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:
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? 
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? 
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? 
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? 
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. 
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? 
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?  
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube: The Human Optimization Project - YouTubeEmail: optimize@mayo.edu

E21 Exercise as a Prescription for Life: Why Exercise is the Best Medicine Everyone Should be Taking

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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 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 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:
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? 
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? 
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? 
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.  
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? 
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? 
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)? 
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube:  The Human Optimization Project - YouTubeEmail: optimize@mayo.edu

E20 Forming Habits for Success: Creating Productive Consistency in Everyday Life

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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:
What does it mean to “form a habit,” and why is it so crucial for productivity and personal growth?
What are the main challenges people face when trying to develop good habits?
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 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 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:
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? 
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? 
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? 
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? 
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? 
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? 
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? 
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube:  The Human Optimization Project - YouTubeEmail: optimize@mayo.edu
 

E19 Beyond Lifespan: The Pursuit of Healthspan and Vitality

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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 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 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:
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? 
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? 
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? 
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! 
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? 
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? 
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! 
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube:  The Human Optimization Project - YouTubeEmail: optimize@mayo.edu

E18 The Truth About Weight Loss: Breaking Down Misunderstandings and Setting You Up for Success

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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:
What is weight loss, and why is it such a universal and important goal?
Why do so many of us struggle with weight loss despite our greatest efforts?
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 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 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:
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? 
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? 
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? 
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)? 
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. 
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"? 
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. 
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube:  The Human Optimization Project - YouTubeEmail: optimize@mayo.edu 
 

E17 Finding Balance in Emotions: Regulating Your Emotional Flexibility and Rigidity

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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:
What is the concept of emotional flexibility vs. rigidity, and why is it essential for success?
Do I actually have big feelings that I need to address? If so, why can’t they just stay buried?
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 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 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:
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? 
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? 
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? 
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? 
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? 
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? 
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! 
"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  
 

E16 How to Define and Live Out Your Purpose: Key Steps to Finding Meaning in Life and Work

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project
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:
What is “purpose,” and why does having a sense of purpose matter in our personal and professional lives?
Why do so many people struggle to identify or redefine their purpose, and what common obstacles stand in the way?
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 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 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:
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? 
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?  
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? 
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? 
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. 
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. 
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? 
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