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  • E45 How to Improve Performance and Increase Well-Being Simultaneously

    E45 How to Improve Performance and Increase Well-Being Simultaneously
    Dec 31 2025

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

    Guest: Graeme Rosenberg, MD., Assistant Professor of Clinical Surgery | Director of Performance & Wellness for the Department of Surgery | Keck School of Medicine of USC, Los Angeles, CA

    We define “human optimization” as the ability to do “more” while simultaneously improving our well-being. One of the keys to that is, defining what “more” means to you, because it’s different for all of us. The other key is linking that “more” up with your well-being. Many people feel that in order to accomplish more, their well-being automatically has to suffer. We don’t think that’s the case, and we are going to tell you why in this episode with our expert guest, Dr. Graeme Rosenberg.

    The three big questions we are going to tackle are: 1. How do we define performance and well-being, and what is their relationship with one another? 2. Why does it seem like our performance and our well-being are in competition with one another? 3. What practical steps can we take right now to allow us to achieve more, while simultaneously improving well-being?

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

    Discussion Questions for this Episode:

    1) Dr. Rosenberg defines performance as an equation involving individual abilities, internal factors, and external environmental factors, all aimed at an "outcome of interest." How do you currently define "performance" in your own life or work? How might broadening this definition to include these components change your perspective? 2) The podcast emphasizes that "more" (in human optimization) is individualized and rooted in personal values and priorities. What does more mean to you? What steps could you take to better align your performance objectives with your core values? 3) Dr. Rosenberg argues that performance and well-being are intrinsically linked and synergistic, rather than being in competition. Can you recall a time when improving your well-being (e.g., better sleep, less stress) directly led to improved performance, or vice versa? 4) The discussion differentiates between "enduring" (suffering for suffering's sake) and "performing" (suffering linked to purpose). How often do you find yourself "enduring" rather than "performing?" 5) Dr. Rosenberg distinguishes "rest" from "recovery," defining wellness as a verb (actions taken to build well-being). What specific "wellness actions" do you intentionally incorporate into your routine? Or: Identify one or two to incorporate this week and record/ journal what you notice about your performance. 6) The episode suggests that well-being can serve as a "barometer" for whether you need to reassess your approach to performance. How attuned are you to your own well-being as an indicator? What changes might it be signaling for you right now? 7) The call to action encourages listeners to define their values, vision, mission, and purpose. If you were to start this process today, what's one core value or purpose that you believe would significantly impact both your performance and well-being? 8) Dr. Rosenberg states, "Perfection should be the engine, not the outcome." How does this reframe the concept of striving for excellence? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    1 Std. und 3 Min.
  • E44 Building Blocks of Leadership: How to Find the Leader Inside You

    E44 Building Blocks of Leadership: How to Find the Leader Inside You
    Dec 24 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: John C. Benson, MD, Neuroradiologist | Associate Professor, Radiology | Mayo Clinic – Rochester, MN Regardless of your official role or job title, you are a leader. Leadership takes on so many different forms, and this is true both inside and outside of the workplace. Any time you are interacting with another human being, there is an opportunity for leadership. Fortunately, we all have leadership skills inside of us. The question is whether or not we fully understand them, work to develop them, and put them into practice in our everyday lives. In order to help you do just that, our expert guest today is Dr. John Benson, and the three big questions we are going to answer are: What makes someone a leader?Why do we often struggle to embody leadership qualities, or struggle to see them in ourselves?What practical steps can we take to become well rounded, fully formed leaders? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define leadership? What are the ideal qualities of a good leader? 2) Prior to reviewing this content, did you consider yourself to be a leader (independent of your professional title)? Why or why not? 3) What are some of the qualities you embody that allow you to have a positive impact on others? Do you view this as leadership? Why or why not? 4) What are some of the reasons that you haven’t considered yourself to be a leader in certain situations in the past? Do you feel like these qualities are legitimate reasons that you can’t lead others? To overcome them, do you need to change your behavior, change how you see yourself, or change your definition of what a leader is? Or is it a combination of all of these elements? 5) What are some of the obstacles you’ve experienced in being a young/new leader? Now, what are some of the benefits of being a young/new leader? 6) What are your leadership goals for yourself? Who, what, how, and why do you want to influence others? No wrong answers here as leadership goals can (and should) look very different for each of us. We have to cultivate our own definitions of success here, but you can refine that definition based on feedback from others. 7) Now you’ve defined your leadership goals, tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve as a leader. 8) After others list the "one new thing" or "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    55 Min.
  • E43 The Importance of Belonging: Why We All Need to Be Accepted, Valued, and Connected

    E43 The Importance of Belonging: Why We All Need to Be Accepted, Valued, and Connected
    Dec 17 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Shawn M. Ehler, M.B.A., Vice Chair – Human Resources | Mayo Clinic – Arizona We live in a society that requires us to effectively live amongst and interact with other humans. If we can navigate those interactions well, we tend to be more successful. A large part of living amongst others, is feeling like we belong amongst others. This feeling of belonging sits at the root of our purpose and allows us to fulfill our mission. So why is it so many of us struggle to understand the concept of “belonging” and start to feel like we “belong.” To help us get a better handle on this, our expert guest today is Shawn Ehler and the three big questions we are going to answer for you are: What exactly is “belonging” and why is it so important?Why do we struggle: to feel like we belong, and to ensure that others know that they belong?What daily habits can we take to create an atmosphere of genuine belonging at work and at home? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define “belonging”? For you, is this definition the same at home as it is professionally? How is your definition the same or different from others in your group? 2) Do you think that you have to “belong” in order to be your most successful self? Can you be successful in a place where you feel like you don’t belong? If so, how does success in that type of environment look compared to success in an environment where you feel like you do belong? 3) Prior to reviewing the content, what were you prior perceptions of the concept of “belonging?” In what way have those changed after reviewing the content and discussing with others? 4) What do you think are some of the most common misconceptions you’ve seen (or felt yourself) around the concept of belonging? 5) If you felt like you were surrounded by people that fundamentally understood you and accepted you for who you are, how do you think that would impact your ability to be productive and accomplish your goals? 6) Is it more important for you to be surrounded by people who understand and accept you, or people that are just like you (these are not always the same thing)? 7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your sense of belonging based on the steps listed for individuals in section three of the session. 8) After others list the "one new thing" or "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    53 Min.
  • E42 How to Be Your Most Confident Self…Without Over Doing It, or Underdoing It

    E42 How to Be Your Most Confident Self…Without Over Doing It, or Underdoing It
    Dec 10 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Cathy Winter, President | Executive Leadership Advisor - Premier Performance Advising | Premier Sport Psychology Confidence is something that lives on a spectrum, and we can all find ourselves at different points on that spectrum on any given day. Sometimes we can be overconfident, and at other times we can be woefully underconfident. So, how do we get this right? How to we learn to become “appropriately confident”, and how would that impact our lives. To help us answer those questions, our expert guest today is Cathy Winter and the three big questions we are going to answer for you are: What is confidence and why is it so important?Why do we struggle to be confident?What practical steps can we take to be more confident in our everyday lives? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define confidence? What does that look like in everyday life? 2) On a scale of 1-10, how confident do you consider yourself? What do you think others would rate you? Why are those ratings similar or different? 3) Based on your last response, do you tend to be over- or under- confident? For most people, this varies by situation. What types of situations make you feel over-confident? What types make you feel under-confident? What types make you feel appropriately confident? 4) What are some of the down sides of feeling under-confident? What are some of the downsides of feeling over-confident? 5) How has your confidence in big institutions (government, education system, law enforcement, insurance companies, your organization, etc.) changed over the years? How do you think that has impacted your confidence in yourself? 6) Do you feel that our society is becoming more or less sensitive in recent years? Why, and how does that impact confidence of individuals? 7) How confident are you that you can get your confidence dialed in so that you are “appropriately confident”? If you can do it, what benefits do you think it will provide? 8) Go through the list of “internal facing” factors that we can work on to improve our confidence (discussed in section three of the session). Which of those most resonated with you as something you can easily accomplish? 9) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your confidence. 10) After others list the "one new thing" or "action step" they are going to do, tell them why you think they can be successful in accomplishing that thing. What positive qualities about them makes you believe that they will be successful at this? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    51 Min.
  • E41 Increase Your Somatic Intelligence: How to Listen to Your Body to Improve Performance

    E41 Increase Your Somatic Intelligence: How to Listen to Your Body to Improve Performance
    Dec 3 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Lisa R. Hardesty, Ph.D., ABPP, PCC, Board Certified Clinical Health Psychologist | Certified Executive Coach at PCC Level | Mayo Clinic In our hyperpaced and active world, we are constantly bombarded by external noise, signals, and messaging. Unfortunately, these external stimuli often distract us from listening to our own internal cues. In fact, many of us intentionally try to block out how we feel physically and try to keep pushing through. Well, what if some of these signals form our bodies we are blocking out are actually important for improving our performance? How can we use them for good? To help us with this, our expert guest today is Dr. Lisa Hardesty. The three big questions we are going to answer for you are: What is somatic intelligence, and why do we need to get better at it?Why is it so hard to listen to our physical bodies and respond appropriately?Can you give us a step-by-step approach to maximizing our somatic intelligence to improve peace and performance? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define “somatic intelligence” after reviewing this topic? 2) Discuss the difference between your cognitive intelligence, emotional intelligence, and somatic (physical) intelligence. How are they different, and how are they related to one another? 3) What has been your approach to somatic intelligence in the past? Do you tend to ignore these signals from your body, or do you tend to perseverate on them excessively? Does it depend on the situation? Why do you think you approach it this way? What is helpful or unhelpful about your approach? 4) What are some of the clear downsides of having a low somatic intelligence (either not being aware of your physical state, or focusing on it excessively in unhelpful ways)? 5) If you were able to do a better job of listening to your body’s intelligence, what benefits do you think you would experience? 6) What are some common barriers or misconceptions you think people might have that prevent them from using their somatic intelligence to improve their performance? 7) Do a quick (2 minute) somatic check-in that was outlined in section three of the session. What did you notice that you hadn’t noticed previously? Now, name that, and think about why you feel that way. How does naming and understanding that physical sensation impact how you view it? 8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your somatic intelligence. 9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    51 Min.
  • E40 How to Fix Your Sleep Environment for Big Gains in Sleep Quality

    E40 How to Fix Your Sleep Environment for Big Gains in Sleep Quality
    Nov 26 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Timothy I. Morgenthaler, MD, Sleep Medicine Specialist | Mayo Clinic Center for Sleep Medicine – Rochester, MN The benefits of high-quality sleep are nearly limitless as it improves our mood, brains, performance, increases our joy, reduces sickness, and increases longevity. Getting high quality sleep is one of the biggest levers we can pull in order to become our best selves. But many of us are self-sabotaging our sleep without realizing it! There are many small habits and things we get wrong with our sleep environment that can have large detrimental effects on our sleep over time. We must fix this! To help us with that, our expert guest today is Dr. Tim Morgenthaler, and the three big questions we are going to answer for you are: What environmental factors have the biggest impact on sleep & why?What are we getting wrong in the bedroom environment when it comes to sleep?What are the most impactful changes we can make to our sleep environment to maximize our sleep quality? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) Discuss your overall sleep status with your group. - How much sleep do you get each night? - When do you go to bed and when do you get up? - Is it generally high-quality sleep? - Do you feel well rested in the AM when you wake up? - Do you need an alarm clock to wake up? - How does that vary on your days off when/if you sleep in? -How much sleep would you want to be your best self (not just, “I can get by on x hours of sleep.”)? 2) How big of an impact does your sleep (or lack of) have on you on a daily basis? 3) Take an inventory of your current sleep environment. Think about the lighting, temperature, and sound. Report back to the group to discuss what your current set up looks like (good and bad). 4) Now, discuss the other elements of your sleep environment such as bed partner, pets, kids, bedding, etc. How big of an impact do these things have on you? Have your group give you potential strategies for improving these things. 5) Discuss your current caffeine usage with your group. How much do you drink, when do you drink it, and when is the last time you consume caffeine during the day? What changes need to be made here? 6) What do the two hours before going to bed look like for you? Do you have a “wind down” routine that you use prior to bed? Have the group analyze your routine to help you spot simple changes you could make to improve it. 7) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your sleep environment. For this, focus on the “quick wins” discussed in section three of this episode. 8) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    52 Min.
  • E39 Aging Well Socially: How to Remain Connected to People and Purpose Throughout Your Life

    E39 Aging Well Socially: How to Remain Connected to People and Purpose Throughout Your Life
    Nov 19 2025
    Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Melanie J. Chandler, PhD, ABPP, Board Certified Clinical Neuropsychologist | Mayo Clinic – Florida We all want to age well. This is true for our physical bodies, our mental sharpness, AND our social relationships. The social aspect of our lives is one that is often neglected, but this is a huge mistake. One of the greatest drivers of joy in our lives is having genuine and meaningful relationships with people we care about. So why is this often a challenge for us, and why does it get harder as we age? This is a question that we shouldn’t wait to answer until we are past our prime. Our expert guest today is Dr. Melanie Chandler, and the three big questions are going to answer are: 1. What does “aging well socially” look like, and why is it important? 2. Why do so many of us struggle with our relationships and sense of purpose as we move through life 3. What practical steps can we take now to ensure we remain connected as we age? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) After reviewing this episode, how do you define “aging well socially?” 2) Discuss the concept of “social reserve” that was brought up in this session. Had you heard that before? What do you think about it? Is it fair to think about it similarly to financial, physical, or cognitive reserve? 3) What is your ideal make up of social connectedness? For some, this is having a large group of friends. For others, it may be a smaller group of very close friends. What does the ideal set up look like to you? How big do you want your circle to be, and what do you want these relationships to look like? What interests or shared experiences can they be based on? 4) Where have you struggled getting connected in the past? What are some of the barriers that have held you back from making new connections and joining new groups (try to think beyond just “lack of time)? 5) In this episode, we discussed how being socially isolated or lonely can have significant changes on joy, well-being, sense of purpose, physical health, and even mortality. Did that surprise you? Why or why not? 6) Think of an older person that you feel may benefit from improved social connectedness. What barriers do you think are holding this individual back? Are they mostly physiologic changes (decreased mobility, hearing, health, memory, etc.) or behaviors/attitudes (embarrassment, lack of awareness, lack of desire, etc.). 7) After everyone talks though question 6, what are some strategies that you could use to help these individuals if they were open to it? 8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your social connectedness? What steps can you take NOW (regardless of your age) to help minimize your risk of feeling isolated later in life? 9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    54 Min.
  • E38 How to Give Feedback: The Art of Being Candid, Clear, and Constructive

    E38 How to Give Feedback: The Art of Being Candid, Clear, and Constructive
    Nov 12 2025

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

    Guest: John Poe, Chair, Education Administration - Education Shield | Mayo Clinic

    Our world is fueled by FEEDBACK. Most people crave more, and it’s essential to helping others improve and achieve success. Despite this, most of us struggle to provide honest, meaningful, and actionable feedback to others. Accordingly, we are leaving a lot on the table by not getting the most out of one another. To help us improve at this, our expert guest is John Poe. The three big questions we have for John are: 1. What exactly should effective feedback look like? 2. Why is it so challenging for us to give candid and constructive feedback? 3. What are some clear practices we can put into place to become better at delivering feedback that works? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get better Step 2: Choose your episodes (can be focused on specific themes or random) Step 3: Listen to/watch the episodes Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own! Step 5: Celebrate the fact that you are turning passive knowledge into action! Discussion Questions for this Episode: 1) How do you personally define “feedback” and what different forms can it take? 2) Think about some of the most helpful feedback you’ve ever received. What was it about that feedback that made it so effective? Think about this in terms of... the person that gave it, how it was delivered, and what state you were in to receive it. 3) Now, think about a person you feel is not responsive to feedback. Discuss some common characteristics that set “feedback” up for failure. Think about this in terms of: the giver, the receiver, and the content of the feedback. 4) In your opinion, what are the top 5 characteristics of high quality, impactful feedback? 5) What are the three most common mistakes that you’ve seen OTHERS make when giving feedback? Now, what are the three most common mistakes YOU make when giving feedback? 6) On a scale of 1-10 (with 10 being highest), how good are you at giving feedback? What score do you think others would give you on your feedback? Specifically, what would they say is good about your feedback, and what needs to improve? 7) Generate a list of at least 3 sentences you could use to open a conversation where you are about to deliver difficult, constructive feedback to someone else. Read those sentences to others and ask them to help you improve them. 8) Tell your group at least one new thing (action step) you are going to do or behavior you are going to adopt to improve your ability to deliver high quality feedback. 9) After others list the "one new thing" of "action step" they are going to do, help them refine that to make it more: clear, objective, measurable, and simple. The more we can make our actions clear, objective, measurable, and simple, the more likely we are to do them and enjoy the process! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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    48 Min.