Mayo Clinic Human Optimization Project

E5 Moving From Stress to Joy: How to Cultivate Happiness and Joy at Work and Home

Host: Christopher L. Camp, M.D.
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 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. 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?
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"?
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?
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?
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?
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?
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?
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?
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu

E4 Creating Winning Cultures: Building and Maintaining an Optimal Culture for Teams and Individuals

Host: Christopher L. Camp, M.D.
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 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:
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?
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?
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?
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?
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?
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?
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?
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?
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu

E3 Emotional Intelligence Explained: How to Recognize, Understand, and Use Your Emotions to Be a More Effective Human

Host: Christopher L. Camp, M.D.
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 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:
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?
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?
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?
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?
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?
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?
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?
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu

E2 Exercise Simplified: Essential Components of an Ideal Workout Plan for You

Host: Christopher L. Camp, M.D.
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 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:
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?
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?
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?
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?
"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?
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?
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?
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?
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu

E1 The Challenging but Achievable Quest for Accomplishing More while Also Improving Wellness

Host: Darryl S. Chutka, M.D.
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 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. 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?  
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?
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?
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?
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?
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?
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?
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/optimizeX: @MayoHumanOpProjInstagram: @MayoHumanOpProjYouTube: The Human Optimization Project - YouTube
Email: optimize@mayo.edu