Podcast
Grow the Good
Hosted by Sonya Looney · EN
Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is packed with tools, stories, and evidence-backed insights to help you create a more authentic and flourishing life.
39episodes
Episodes
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Regenerating Our World with Positive Psychology: Insights from IPPA Brisbane 2025
Jul 17, 202500:47:53Tap to summarizeI just got back from the International Positive Psychology Association World Congress in Brisbane, and I’m still buzzing with ideas that stretched how I think about well-being, purpose, and what it means to truly flourish.This week, we're unpacking the big shifts happening in the world of positive psychology. Specifically, moving from individual optimization to regenerative systems that benefit our communities and the planet.We'll explore how mattering, contribution, and collective thriving are becoming central to conversations about well-being. You'll also hear my reflections on burnout, fulfillment, and why podcasting continues to feel like one of the most meaningful ways I contribute.What you'll learn:What it means to move from a sustainable mindset to a regenerative oneWhy “mattering” is a deeper, more actionable concept than just seeking happinessThe idea of positive psychology 3.0 and how it includes societal and planetary wellnessHow fulfillment might be a better goal than fleeting happinessWhy expanding your perspective is one of the most psychologically rich things you can doIf you're someone who’s passionate about growth, but also curious about how that growth fits into something bigger than yourself, this episode is for you.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Why Pursuing a Psychologically Rich Life Beats Chasing Happiness with Dr. Shige Oishi
Jul 10, 202501:00:16Tap to summarizeWhat does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges what we usually think of happiness and meaning by introducing us to the concept of a "psychologically rich life."A psychologically rich life is about collecting diverse and transformative experiences that shift our perspectives and expand our minds, rather than just chasing positive feelings or a singular sense of purpose. Social psychologist and author of the new book, Life in Three Dimensions, Dr. Oishi shares why seeking variety, spontaneity, and novel experiences can profoundly enhance our growth, resilience, and overall fulfillment.You'll learn:- Why chasing happiness alone can set you up for disappointment—and what to pursue instead.- How psychological richness enhances well-being through diversity and depth of experience.- Practical strategies to incorporate more richness into your daily life and why spontaneity is key- The role fiction and storytelling play in expanding your emotional and cognitive horizons- How reframing setbacks as opportunities for interesting experiences fosters resilience.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Mindfulness in Action: How to Combat Self-Criticism
Jul 3, 202500:21:28Tap to summarizeToday, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing the self-criticism that often accompanies our high expectations, especially when we push towards big goals in high-performance settings.In this episode, I’ll share how I transform self-criticism into a tool for growth and resilience. Whether you’re riding a bike, running a trail, or pursuing any challenge, this meditation is designed to help you maintain focus and foster a positive mindset.Key Takeaways:- Understanding self-criticism- Cultivating acceptance- Strategies for boosting optimism- How to embrace mental flexibilityLINKS- Listen to another moving meditation- Learn about the science of meditation with Dave Vago- Feel skeptical about meditation? Check out this interview with Jeff Warren--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Flourish FM: Resilience, Performance and Growing the Good, with Sonya Looney
Jun 19, 202500:50:12Tap to summarizeCan you chase high performance and well-being without burning out? In this special crossover episode of Grow the Good, I'm resharing a super relevant conversation with Dr. Jon Beale and Nick Holton from the FlourishFM podcast.On the other side of the mic, I open up about my journey as a world champion athlete, speaker, and coach, and how this pursuit of meaningful accomplishment has led me to reimagine success. We get into what it means to matter, why outcome-focused goals can drain us, and how intentional imbalance (yes, imbalance!) can actually help us thrive.You’ll hear about:- Why “intentional imbalance” can be a healthier alternative to chasing perfect balance- The difference between personal success and meaningful accomplishment- How the concept of “mattering” fuels motivation, connection, and sustainable performance- Practical tools to align goals with values and avoid burnoutOriginally aired on FlourishFM, this is a conversation I couldn’t wait to share again.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Redefining Exercise: How Flexible Movement Boosts Vitality and Joy with Katy Bowman & Diana Hill
Jun 12, 202501:05:57Tap to summarizeAre your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I’m your host Sonya Looney, and in this transformative episode of Grow the Good, I sat down with renowned movement experts Katy Bowman and Diana Hill to challenge traditional fitness narratives. Together, we explore how rigid identities around exercise can limit our potential and discuss practical strategies for creating a more flexible, joyful, and values-driven relationship with movement.You’ll gain powerful insights into the psychological and biomechanical aspects of exercise, learn how to redefine what counts as movement, and explore how to break free from compulsive fitness habits. This conversation will inspire you to integrate playful, practical, and nourishing forms of exercise into everyday life, enhancing both your mental health and physical vitality.Here’s what you’ll learn:Why rigid exercise rules and athlete identities can become restrictiveHow redefining movement to align with personal values increases joy and consistencyPractical tips to transform daily activities into meaningful exerciseWays to overcome compulsive exercise habits and foster flexible routinesThe role of values-driven mindfulness in creating a healthier relationship with physical activityListen now to discover how embracing flexible movement can enhance your health, happiness, and connection to your body.LINKSLearn more about Dr. Diana HillConnect with Katy Bowman on InstagramHealthy Striving and Psychological Flexibility with Dr. Diana HillHow to Apply Effort, Energy, and Values to Thrive with Sonya and Dr. Diana HillNurturing Self-Compassion with ACT Psychologist, Dr. Diana Hill--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Mindfulness in Action: Slowing Down the Rush
Jun 5, 202500:23:44Tap to summarizeLately, I've been grappling with motivation—questioning what to share, how to show up authentically, and the pressure to always be productive. Let's dive into the emotional and physical toll of constantly hurrying, the societal glorification of busyness, and the importance of setting boundaries to protect our well-being.Together, we'll reflect on:Recognizing the signs and sensations of rushingUnderstanding the costs of over-scheduling and overcommittingEmbracing the power of subtraction to create spaceImplementing simple pauses to reconnect with the present momentThis is an invitation to breathe, to be present, and to consider how we might navigate life with more intention and less haste. Whether you're moving through the forest or sitting quietly at home, I hope this episode offers you a moment of clarity and calm.As always, thank you for being part of this community. Your presence and feedback mean the world to me. Let's continue to grow the good together.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Why Feeling Valued Matters: Creating a Culture of Significance with Zach Mercurio
May 15, 202501:04:59Tap to summarizeEver wonder why feeling valued and significant at work (and in life!) matters so much? This week, I'm thrilled to welcome researcher, author, and purposeful leadership expert Zach Mercurio to Grow the Good. Zach dives deep into the critical concept of mattering—the foundational human need to feel significant, seen, and valued by others.Drawing from his latest book, The Power of Mattering, Zach shares compelling insights on why feeling significant isn't just nice to have; it's essential for our mental health, resilience, and overall performance. We discuss authentic purpose, how digital life impacts meaningful connection, and practical strategies anyone can use to foster mattering in their relationships and workplaces.Key takeaways include:Why authentic purpose must benefit others, not just ourselves.How feeling insignificant contributes to loneliness and decreased performance.Practical strategies for creating meaningful interactions that communicate value.Why care and hurry can't coexist—and how to slow down to truly see others.The critical role leaders play in shaping a culture where everyone feels they matter.This episode is packed with stories, research, and actionable advice you can apply immediately to your own life and leadership. Because when people know they matter, amazing things happen.LINKS:- Connect with Zach- Read The Power of Mattering- Finding Meaning and Mattering with Andrew Soren- Purpose is the Compass--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Meaningful Work Matters featuring Sonya Looney
Apr 17, 2025Tap to summarizeToday's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren. Beyond Perfect Performance: Lessons from Sonya LooneyIn this episode of Meaningful Work Matters, host Andrew Soren explores the intricate relationship between perfectionism and meaningful work with Sonya Looney, a unique voice at the intersection of elite performance and well-being. As a World Champion mountain biker with two decades of endurance racing experience, NBC-HWC-certified mental performance coach, and researcher, Looney brings both scientific rigor and lived experience to the conversation. Her unique combination of athletic achievement, coaching expertise, and interdisciplinary education allows her to offer distinctive insights into resilience, healthy striving, and the complex dynamics of perfectionism in high-performance settings.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
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Elements of Metabolic Resilience with Levels Health Dr. Taylor Sittler
Oct 7, 2022Tap to summarizeDr. Taylor Sittler is the Head of Research at Levels Health, a company dedicated to helping people optimize their metabolic health. Levels provides real-time feedback on how diet and lifestyle choices impact metabolic health through biosensors like continuous glucose monitors. Dr. Sittler is a physician and entrepreneur, previously co-founding Color Health. He completed his residency in clinical pathology at UCSF and started a genetics research group with David Patterson in the computer science department at UC Berkeley. Dr. Sittler received a Howard Hughes Medical training grant and scholarship during medical school at the University of Massachusetts and UCSD and has published papers on pathogen detection and characterization, genetic sequence analysis and algorithms, and several other topics related to systems biology. In this week's podcast, Dr. Sittler and Sonya talk about defining metabolic health, what you need to consider to be metabolic resilient, and topics like blood glucose, sleep, chronic, and more. Key Takeaways: Defining metabolic health What food is the worst for glucose spikes How sleep impacts your metabolism Tips to blunt glucose What type of exercise is best for metabolic health Chronic stress’ role in metabolic health --------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
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