Podcast
Mayo Clinic On Human Optimization
Hosted by Mayo Clinic School of Continuous Professional Development · EN
The bar for human performance is higher than it’s ever been. As a result, we all feel the need to do MORE. At the same time, we are becoming increasingly aware of the value of sleep, rest, recovery, and wellness. Accordingly, we also feel the need to do LESS. If you’re like most people, it can be challenging to reconcile this conflict of feeling the need to do MORE and LESS simultaneously, and that is likely contributing to high rates of burnout and decreased performance. So how do we reconcile these seemingly competing desires? That is where Human Optimization comes in.
Human Optimization is the process of achieving more (however you define that for yourself) while simultaneously improving your wellness and well-being. Although it’s not easy, it’s certainly possible. Not only is it possible, but it is becoming increasingly essential.
On this Mayo Clinic podcast series, we are going to dive into the topic of Human Optimization and will focus on a few key areas including: exercise, nutrition, culture, emotional intelligence, and finding joy in all you do.
Learn more about On Human Optimization at:https://ce.mayo.edu/optimizeInstagram: @MayoHumanOptimizationYouTube: The Human Optimization Project - YouTubeEmail: optimize@mayo.edu
Listening is free and no CME Credit is available for this series.
27episodes
Episodes
Newest firstAll episodes
E51 Things You Should Stop Doing to Improve Your Mental Strength
Feb 1100:56:37Summary readyHost: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Amy Morin, LCSW, Psychotherapist / Mental Strength Coach / International Bestselling Author | Mentally Strong One of the biggest limiters of our mental strength is our very common (usually unintentional) struggle with self-sabotaging behaviors. Since we all feel too busy to do more, maybe the answer is to actually do less? For some behaviors, that is absolutely the case. To help us better understand how we can do less, and be better for it, our expert guest for this episode is bestselling author, Amy Morin. The three big questions she is going to answer for us today are: 1. What exactly is “mental strength?” 2. What are the things we are doing that commonly sabotage our mental strength 3. How can we remove these things from our lives in order to maximize our mental strength? 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. Amy Morin defines mental strength as finding the courage to live the life you want according to your values. How does this definition resonate with your personal understanding of mental strength? 2. Morin breaks mental strength into three components: thinking, feeling, and behaving. Which of these areas do you find most challenging to manage? 3. The podcast highlights that venting can sometimes reinforce negative thought patterns rather than alleviate them. How do you typically process frustrating experiences? 4. Morin suggests that giving away our power, often through language like "I have to," can be self-sabotaging. What is one instance where you've used this language? How could you rephrase it to reclaim your power? 5. The concept of focusing energy on what we can control, rather than what we can't, is discussed. What is one area of your life where you tend to focus on the uncontrollable? 6. Morin identifies making the same mistakes repeatedly as a common self-sabotaging behavior. What is one recurring mistake you've made, and what strategy could help you break that cycle? 7. The pressure for immediate results is identified as a common societal challenge. How does this expectation impact your approach to personal growth or habit formation? 8. Amy emphasizes that mental strength is a spectrum and requires ongoing effort, not just a destination. What is one small, proactive step you can take this week to build your mental strength? 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
SummaryE50 How to Be More Creative and Get Yourself Back Outside the Box
Feb 400:54:50Tap to summarizeHost: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Cal Aurand, Creative Director – Communications | Mayo Clinic – Rochester, MN "I wish I could be more creative” is a common trope that many of us say to ourselves. Unfortunately, that wish comes with the assumption that we aren’t creative, and we're here to disprove that notion to you today. What if we told you that we all have a creative side, but we may not be looking at it the right way, or we haven’t fully accessed it for some reason or another. To help us understand and sort through these limiting beliefs, our expert guest today is master storyteller, Cal Aurand. 1. What is creativity, really—and where does it come from? 2. Why do so many of us feel “not creative?” 3. What should we be doing differently right now to reliably improve our creativity? 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. Cal Aurand defines creativity as a verb, emphasizing action, curiosity, and personal experiences. What is one thing Aurand described that was a new idea to you? 2. The podcast suggests that structure can be a key to creativity. In what ways might structure or order enhance your own creative process? 3. Cal shares that his best ideas often come from listening to others' needs and conversations, rather than solely from introspection. How can actively listening to others unlock your own creative potential? 4. The idea that creativity comes from "above" and is "given" rather than possessed is discussed. How does this perspective shift your view of your own creative abilities? 5. Cal mentions that serving others is where he finds the most joy and fulfillment, which in turn fuels his creativity. How can focusing on service impact your creative output? 6. The transcript highlights that many people feel they are "not creative" due to self-doubt or imposter syndrome. What are Cal's three key insights for overcoming these feelings, and how do those align with you? 7. Cal suggests that creativity is not limited to artistic fields, citing mathematicians, chefs, designers, and first responders as examples. Where do you see creativity manifesting in your own profession or daily life? 8. The advice to "have fun" is presented as a crucial element for creativity. How can you intentionally incorporate more fun into your creative pursuits or problem-solving activities? 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
Transcribe →E49 How to Find a Good Mentor, and How to Be a Good Mentor
Jan 2800:56:54Tap to summarizeHost: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Charanjit S. Rihal, M.D., MBA William S. and Ann Atherton Professor of Cardiology - Department of Cardiovascular Medicine | Chair, Mayo Clinic People and Culture Committee, Member Board of Trustees - Mayo Clinic – Rochester, MN We are all a product of our environment, and this includes the people we surround ourselves with. Anyone that has achieved a level of success knows that they didn’t do it completely alone. One of the key ingredients to success in all activities is having high quality mentorship. A good mentor is worth their weight in gold, but how do we FIND a good mentor? And equally important, how can we BE a good mentor to others? That’s what we’ll discuss with our expert guest, Dr. Chet Rihal. The three big questions we will cover include: What qualities make up a good mentor and why do we need one? What are the most common mistakes we make when trying to find a mentor or be a mentor? What steps can we take toidentify a good mentor, and serve as a mentor to others? 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: Dr. Rihal defines mentorship as a relationship that helps one achieve their optimal professional self. How does this definition differ from your initial understanding of mentorship? How does the concept of mentorship differ from sponsorship, according to Dr. Rihal's explanation? How have you experienced mentorship and / or sponsorship in your career? What are the primary benefits of having a mentor, as described by Dr. Rihal, beyond just technical or professional guidance? Dr. Rihal suggests that mentors can help mentees see potential they might not recognize themselves. Can you recall a time when someone else saw potential in you that you hadn't recognized? What are the key qualities Dr. Rihal identifies as essential for a good mentor, and which of these do you find most crucial? Dr. Rihal emphasizes that mentees should avoid trying to become a carbon copy of their mentor. What steps can a mentee take to ensure they develop their own unique professional identity? What are the most common mistakes mentors make, and how can mentees avoid falling into the trap of mistaking their mentor for an “oracle” with all the answers? Dr. Rihal suggests that individuals can eventually become their own mentor by understanding their goals and drivers. What is one step you can take this week to better understand your own internal drivers? 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
Transcribe →E48 The Struggle with Work-Life Balance and Why Work-Life Integration May be a Better Solution
Jan 2100:50:41Tap to summarizeHost: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Andrea A. Tooley, MD, FACS, Associate Professor, Oculofacial Plastic Surgery | Mayo Clinic – Rochester, MN (2020-2025) Innovative Ophthalmology | Paducah, Kentucky (2026-Present) “Work Life Balance” is a term we hear almost daily. Although the phrase is intended to help us successfully juggle our many responsibilities, we mostly hear about it in the context of struggle. The constant striving for Work-Life Balance can leave us exhausted and unfulfilled. That begs the question, should we be looking at this in a different way? To help us sort that out, our expert guest is Dr. Andrea Tooley. The three big questions we are going to answer with Dr. Tooley include: 1. What is work-life integration, and how is it different from work-life balance? 2. Why do we all struggle with this concept of “balance” in our lives? 3. What do we need to do to change our thinking and our actions to create work-life integration that leaves us productive and fulfilled? 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: The podcast suggests that "work-life balance" often feels like "another pressure" or "another thing we're failing at." Do you agree with this assessment? Dr. Tooley defines "work-life integration" as a "slight reframe of balance where you're never all or nothing," allowing for more "fluidity." How might this conceptualization differ from your current approach to managing work and personal life? Dr. Tooley shares her strategy of re-evaluating her daily strategy every six months to adapt to changing life seasons. What benefits or challenges do you foresee in adopting a more flexible, periodic re-evaluation? The speakers discuss the importance of knowing yourself, your values, and your goals to make intentional choices. What steps can you take to better understand your core drivers and non-negotiables? Perhaps you and your podclub members can support one another in this reflection. The podcast highlights feelings of "guilt" (and especially "mom guilt”) associated with striving for balance, often stemming from external definitions of success. How do you identify and challenge external pressures or definitions of success that might be contributing to feelings of inadequacy in your own life? Dr. Tooley gives examples of "segregation" (no work email on phone) and "blending" (kids at work meetings) that work for her. What are some specific areas in your life where you currently segregate work and personal life, and where might you consider blending them more intentionally? The discussion touches on the idea that "you can do everything, but not all at once." How do you prioritize and make decisions about what to say "yes" or "no" to, especially when faced with opportunities that might not perfectly align with your current goals or capacity? The speakers emphasize that "everybody's a mess" and "nobody's got it together." Identify two actions that you can take to reduce your self-imposed pressure and foster a more compassionate approach to your own work-life journey and that of others? 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
Transcribe →E47 How Diet and Nutrition Impact Pain & Inflammation in the Body
Jan 1400:49:01Tap to summarizeHost: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Chelsey Hoffmann, PA-C, MS, RD, Physician Assistant | Department of Anesthesiology, Division of Pain Medicine - Mayo Clinic - Rochester, MN It’s been said that "we are what we eat," and we all sort of understand what that means. At the same time, most understand what it's like to intermittently experience body aches and pains that we can't always explain. While the reasons for these aches and pains are variable, much of this pain and inflammation we experience may be related to the food we eat and the beverages we drink. Are you curious if that is the case for you? Our expert guest here to help us figure that out is Chelsey Hoffman. The three big questions we have for her are: 1. How does our nutrition impact pain and inflammation in the body? 2. What are the foods are the biggest problems and why do we keep eating them? 3. What practical changes can we make to our nutrition to reduce pain and inflammation to leave us feeling like our best selves? 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: The podcast defines pain and inflammation as distinct but related, with inflammation being beneficial in the short term but problematic when chronic. How might you differentiate between helpful vs. harmful inflammation in your own body? Chelsey emphasizes that nutrition is a major lever for health, but also highlights the interconnectedness of lifestyle factors like stress, sleep, and exercise. How do you currently balance these different pillars of health? If you were able to substantially improve one of these (nutrition, stress, sleep, and exercise), which do you think would have the biggest impact on reducing your physical aches and pains for you personally? The discussion identifies saturated fats, trans fats, added sugars, and ultra-processed foods as major pro-inflammatory culprits. Reflect on your typical diet; which of these categories do you consume most frequently, and what challenges do you anticipate in reducing their intake? The concept of an "anti-inflammatory diet" is described as an umbrella term, best approached through overall dietary patterns like the Mediterranean or Mayo Clinic diets. What are some specific anti-inflammatory foods (fruits, vegetables, whole grains, etc.) that you could easily incorporate more into your daily meals? Chelsey suggests that after a "washout period" from processed foods, taste buds can readjust, leading to a new appreciation for the natural sweetness of fruits and less craving for processed foods. Have you ever experienced a similar shift in your taste preferences? If not, commit to trying it this week and noting how you feel. What strategies could help you commit to such a washout period? The podcast advises against relying solely on improving your "blood tests" for reducing inflammation, instead recommending objective functional metrics like improved sleep, mood, and energy. How do you currently measure your own well-being, and how might you start tracking these functional metrics to assess the impact of dietary changes? The SMART goals framework (Specific, Measurable, Attainable, Relevant, Timely) is presented as a way to make dietary changes. If you were to set one SMART goal related to your nutrition, what would it be, and how would you ensure it's tied to a personal "why" or value? The speakers discuss the importance of habit formation, accountability partners, and removing unhealthy foods from the home. Which of these behavioral strategies do you find most effective for yourself, and how could you leverage them to make healthier eating the "path of least resistance" in your daily life? 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
Transcribe →E45 How to Improve Performance and Increase Well-Being Simultaneously
Dec 31Tap to summarizeHost: 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
Transcribe →E29 Self-Awareness: The First Step in Improving Your Emotional Intelligence
Sep 10Tap to summarizeHost: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project Guest: Kimberly D. Collins M.A., ACC, Owner/Founder, Executive Coach, Enneagram Consultant | Enneagram Reflections If you don’t first understand yourself, you’ll never be able to understand and interact with the world around you. We’ve talked about the concept of emotional intelligence a lot on the Human Optimization Project, with the four main components being 1) Self-Awareness; 2) Self-Management; 3) Social-Awareness, and 4) Social-Management. Today, we are going to focus on all things related to “Self-Awareness.” Our expert to help us with this is executive coach, Kimberly Collins. The three big questions we have for her are: 1. What is Self-Awareness, and how does it fit into the bigger picture of “Emotional Intelligence”? 2. Why is true Self-Awareness rare, and what modern traps keep us from understanding ourselves? 3. What steps can one take to start improving their Self-Awareness in a meaningful way? How to start a Mayo Clinic Human Optimization Project “Pod-Club”: Step 1: Find 2-30 friends who want to get 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: Kimberly Collins defines self-awareness as "conscious knowledge of our inner workings for the purpose of managing ourselves better and understanding ourselves better." How did you think about self-awareness before listening to this episode? How do you think about it now? What specific "inner workings" (fears, desires, values, emotions) do you feel you understand well, and which would you like to better understand? The podcast emphasizes that self-awareness is the foundational cornerstone for all other aspects of emotional intelligence. How do you see a lack of self-awareness potentially hindering your self-management, social awareness, or social management in your daily life? Kimberly highlights that only 36% of people worldwide are considered “highly emotionally intelligent.” Does this statistic surprise you? What are some strategies you want to use to strengthen your own emotional intelligence? The discussion identifies emotional triggers as "hotbeds of fantastic information" about ourselves, often linked to core fears (e.g., not feeling loved, belonging, or safe). Reflect for a moment: identify one of your emotional triggers. What core fear might it be protecting you from? The podcast explores cognitive biases like the fundamental attribution error ("if I mess up, it's your fault") and the Dunning-Kruger effect (overestimating our own abilities). How might these biases be subtly impacting your self-perception? Kimberly suggests that "time scarcity" is often a perceived barrier, and that self-awareness primarily requires "intention, not necessarily time." What is one small, intentional moment in your day (e.g., commute, a few minutes before a meeting) where you could practice pausing and noticing your inner state? The episode discusses the ego's role in distracting us from self-awareness through defensiveness, denial, or comparison. How do you observe your ego playing these "games" in your own life? With your group, identify one or two strategies to compassionately acknowledge these inner thoughts without letting them derail your self-awareness journey. The call to action encourages reflecting on "Why did I say what I say? Why did I do what I did? And why did I feel how I felt?" without judgment. Think about a recent interaction. Reflect on your experience by considering these questions. What new insights did you gain by approaching it as an "emotional scientist" rather than a judge? What is one thing you will do differently next time? Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize X: @MayoHumanOpProj Instagram: @MayoHumanOpProj YouTube: The Human Optimization Project - YouTube Email: optimize@mayo.edu
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