Enjoy this re-release of one my top listened to episodes with my guest, Oonagh Duncan.

Oonagh Duncan is the CEO and founder of Fit Feels Good. She is a multi-award-winning fitness expert, media personality, and author of Healthy as F*ck: The Habits You need to Get Lean, Stay healthy and Kick Ass at Life.

Your body is the result of two facts: genetics and habit. You can’t do anything about your genetics, but you can control your habits. Habits are the ones who control your body, and if you redesign your habits, you can live as a whole new person.

On this episode of The Growth Guide, we explore the importance of being comfortable with being alone and how implementing basic healthy habits can lead to personal growth. Oonagh discusses the all-too-common desire for a big secret to health and wellness and how people can create their own effort to results ratio.

Tune in for valuable insights on creating sustainable habits and personal growth.

[4:56] Choice of language – the language we choose is important when framing weight loss and dieting.

[17:04] Compound interest – What will sustain you is your habits, and consistency will provide exponential results.

[21.12] Reward for the habit, not the outcome – You really have to reward the action and not the outcome because the outcome is often very much delayed.

[26.18] Eating vegetables – Oonagh explains how a half-plate of vegetables can help your daily diet.

[32.16] Sleeping – We talk about the importance of sleep as a part of dieting.

[39.26] Meditating – How meditation helps you to make better choices in life.

[46.53] Value of Small wins – Start with the smallest version of the habit and reinforce your identity as someone who keeps their promises to themselves.

Connect with Oonagh

Website - oonaghduncan.com/

fitfeelsgood.com/

Instagram - https://www.instagram.com/oonaghduncan/

Youtube - https://www.youtube.com/fitfeelsgood

TikTok - https://www.tiktok.com/@oonaghduncan

Book by Onnagh
Healthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life

Oonagh’s Podcast
Goals, Grit and Some Woo Sh*t

Enjoy this re-release of one my top listened to episodes with my guest, Tiago Forte.

In this episode, we have the privilege of speaking with productivity expert Tiago Forte. Renowned for his "Second Brain" concept, Tiago offers an innovative approach to managing information and boosting creativity.

He introduces the CODE system—Capture, Organize, Distill, and Express—key to streamlining our digital tools and enhancing personal effectiveness. Tiago shares insights on organizing notes by project utility and using the PARA system for more efficient workflows. He discusses the significance of delegation for growth and explores how modern entrepreneurship can evolve beyond founder dependency.

Join us for an enlightening discussion with Tiago Forte, packed with strategies that can revolutionize how you approach creativity and productivity.

[05.55] Second Brain - the system for our second brain is code, capture, organize, distill, express. Tiago dives into the code system.

[14.49] The PARA method – Tiago defines the PARA method and what the acronym stands for.

[21.14] Closing loops – We talk about the misconceptions about closing loops and some ways to close them.

[28.29] Information packets – Tiago defines information packets and how they can be used to increase creativity.

[39.58] Quality & Quantity – We dive into the relationship between quality and quantity.

[43.03] Expression – Tiago explains the three stages of expression; remembering, connecting, and creating

Connect with Tiago:

Website - fortelabs.co/

buildingasecondbrain.com/

LinkedIn - linkedin.com/in/tiagoforte/

YouTube - https://www.youtube.com/c/TiagoForteLabs

Instagram - instagram.com/fortelabsco/

Twitter - twitter.com/fortelabs

Resources:

Book by Tiago

Building a Second Brain: A Proven Method to Organize Your Digital Life and Unlock Your Creative Potential

Book by James A. Michener

The Source

Book by David Spinks

The Business of Belonging: How to Make Community your Competitive Advantage

Enjoy this re-release of one my top listened to episodes with my guest, Chris Winter,

Today, we're diving deep into the intricacies of sleep with renowned sleep expert and neurologist, Chris Winter. With over 10,000 patients under his care, including elite athletes, Chris has transformed lives through improved sleep.

We'll explore fascinating topics such as the role of adenosine in sleepiness, the impact of caffeine, and the controversial concept of sleep debt. Chris will share practical advice on maintaining a consistent wake-up routine, optimizing your sleep environment, and debunking common sleep myths.

Whether you're a college student, a high-powered professional, or just someone seeking better sleep, you'll find actionable insights in this episode. Plus, we'll touch on the cognitive effects of sleep deprivation, the significance of circadian rhythms, and how genetics play into our sleep needs.

[06:29] The Glymphatic System and its Impact on Alzheimer's Disease: How Sleep Can Help Delay the Onset of the Disease.

[10:26] Sleep Deprivation: The Connection Between Sleep Deprivation, Brain Fog, and Increased Risk for Accidents and Dementia.

[25:53] Finding Your Optimal Sleep Duration: The Minimum Hours of Sleep Required for Optimal Health and Productivity.

[36:13] The Drive Reduction Theory: How Your Body Forces You to Get Better Sleep.

[41:26] The Science Behind Sleep: Homeostasis, Circadian Rhythm, Adenosine, Melatonin, and Caffeine.

[46:11] The Truth About Caffeine: How Caffeine Tolerance Affects Your Brain and Sleep?

[51:12] Understanding Sleep Debt: Can We Really Make Up for Lost Sleep?

[56:11] Expert Insights: The Importance of Consistent Wake-Up Times for Better Sleep.

[01:01:25] Optimizing Your Sleep: The Importance of Sleep Hygiene and Creating Your Hibernation Lair.

[01:13:06] The Power of a Bedtime Routine: Tips for a Consistent and Healthy Sleep Schedule.

Resources:

Connect with Chris:

Website: wchriswinter.com/

Youtube: https://www.youtube.com/@SleepUnpluggedPodcast

Instagram: instagram.com/drchriswinterv

Twitter: https://twitter.com/drchriswinter

Podcast: Sleep Unplugged with Dr. Chris Winter: podcasts.apple.com/us/podcast/sleep-unplugged-with-dr-chris-winter/id1631914841

Books by Dr. Chris Winter:

The Sleep Solution: Why Your Sleep is Broken and How to Fix It

The Rested Child: Why Your Tired, Wired or Irritable Child May have a Sleep Disorder -- and How to Help

Books Mentioned in the Podcast:

Book by Samuel Shem: The House of God

Book by Joseph Heller: Catch-22

Enjoy this re-release of one my top listened to episodes with my guest, Karolina Rzadkowolska.

Karolina Rzadkowolska is a life coach, author, and podcast host. She is an alcohol-free life empowerment expert who helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her programs to change their drinking habits and unleash a new level of health, happiness and drive.

Karolina joined us today to discuss her best-selling book, Euphoric: Ditch Alcohol and Gain a Happier, More Confident You.

Discover how removing alcohol from our lives can unlock our true potential and bring about profound improvements in health, creativity, and relationships. We dive into the rising alcohol-free movement, offering social acceptance and diverse beverage options, and learn how taking a break from alcohol can lead to enhanced presence, mindfulness, and personal growth.

We'll share tips for navigating this path, challenge societal beliefs, and inspire a shift towards a life of fulfillment and purpose. Join us as we unpack the empowering journey of living alcohol-free and the limitless possibilities it brings.

[07.54] Dreams and alcohol – Karolina explains how she discovered her inner writer, who disappeared due to alcohol.

[13.00] Health and alcohol – Karolina talks about the health hazards that come with alcohol.

[19.00] Beliefs – We talk about alcohol-related common beliefs among people.

[28.00] Expectations – We dive into the expectations of society that drive people to use alcohol.

[35.30] Alcohol-free – Karolina walks us through the benefits of living an alcohol-free life.

[44.23] Science and beliefs – We talk about the importance of questioning whether our beliefs are scientifically proven or not.

[01.00.47] What we want most - The things we want most over the things we want now will give us a stronger sense of fulfillment, purpose, and meaning.

[01.09.47] The better version – Wrapping up today’s conversation, Karolina talks about how removing alcohol from our lives can lead us to our fullest potential.

Resources

Connect with Karolina Rzadkowolska

Book and Free Gift for Listeners - www.euphoricbook.com/gift

Website - euphoricaf.com/

Instagram - instagram.com/euphoric.af/

Book by Karolina Rzadkowolska

Euphoric: Ditch Alcohol and Gain a Happier, More Confident You

Book By Gay Hendricks

The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level

In today's episode, "Start Where You Are," I talk about how I’ve achieved significant milestones such as completing triathlons, becoming a CFO, and building a multimillionaire net worth.

I share insights from a pivotal coffee conversation that sparked reflection on how to take those critical first steps, despite the fear that often accompanies them.

I talk about the concept of "deep growth," focusing on upgrading three key areas: hardware, software, and operating systems. From understanding childhood conditioning to harnessing the power of conscious thought, this episode outlines practical strategies for personal growth and effectiveness.

Join me to explore these transformative concepts and discover how you can start where you are, no matter your age, and take the first step towards a better future.

👉 For more on this episode, check out the website:

https://thegrowth.guide/podcast/start-where-you-are/

👉 If you want to learn how to Live Better, Achieve More, and Be Financially Free, Sign up for my Free Newsletter:

https://thegrowth.guide/newsletter/

Today, we have Polina Marinova Pompliano on the show to discuss her latest book: Hidden Genius: The Secret Ways of Thinking That Power the World’s Most Successful People

Polina is the founder of The Profile, a media organization that studies successful people and companies. Previously, she spent five years at FORTUNE where she covered technology and venture capital.

This conversation isn’t your typical book about celebrities and geniuses. It doesn’t purport to idolize any single individual, because, as we talk about in this episode, if you idolize someone, you have to accept everything about them, the warts and all.

Instead, what we talk about and the books share are attributes, behaviors and skillsets possessed by these high performing individuals that we can take for ourselves and make our own.

Whether it’s the Mamba Mentality of Kobe mixed with the Pain tolerance of Amelia Boone and David Goggins. We can take the best skills, attributes and mindsets from some of the greatest athletes, creators and thinkers and make them our own.

This was one of the most fun conversations I’ve had and I hope you enjoy.

Timestamps:

[06:24] Inspiration Without Idolization: How to gain inspiration from successful people without putting them on a pedestal.

[18:38] Creativity in the Kitchen: A conversation about creativity in storytelling, featuring stories from renowned chef Grant Achatz.

[13:02] Facing Resistance: Dealing with pushback from close friends and family when you’re trying to grow.

[26:50] Finding Your Creative Path: Tips on connecting, observing, and learning from greatness to fuel your creativity.

[40:53] Embracing Challenges: Why tackling challenges helps you prepare for important moments in life.

[50:04] Becoming Your Character: The importance of fully embodying the characters you portray in storytelling.

[53:53] The Power of Conflict: Polina analyzes Aaron Sorkin’s approach to storytelling, focusing on conflict and character motivation.

[01:02:55] Fluid Conversations: How to improve your conversational skills over time.

[01:19:41] Social Media Detox: The benefits of stepping back from social media to focus on your own thoughts.

[01:30:06] Defining Your Identity: Why it’s important to build your identity beyond outside influences and expectations.

Connect with Polina Pompliano:

Website – https://theprofile.substack.com

Twitter – https://x.com/polina_marinova

LinkedIn – https://www.linkedin.com/in/polinamarinova/

Instagram – https://www.instagram.com/polinampompliano/

Youtube – https://www.youtube.com/@PolinaMarinovaPompliano

Book by Polina Pompliano:

Hidden Genius: The Secret Ways of Thinking that Power the World's Most Successful People
by Polina Pompliano

In today's episode, I talk about the art of aligning your actions with your true desires to achieve success and fulfillment.

Learn about the importance of knowing what you want, understanding what it takes, and doing the work consistently. This episode provides practical examples and highlights common pitfalls like blaming, complaining, and getting angry when expectations aren't met.

Tune in to discover how reconciliation isn't about giving up, but about living with purpose and ensuring your actions truly reflect your goals.

👉 For more on this episode, check out the website:

https://thegrowth.guide/podcast/are-you-reconciled/

👉 If you want to learn how to Live Better, Achieve More, and Be Financially Free, Sign up for my Free Newsletter:

https://thegrowth.guide/newsletter/

Today, we have JL Collins on the podcast, a best-selling author and Financial Independence blogger.

JL’s first book, The Simple Path to Wealth: Your Road Map to Financial Independence and a Rich, Free Life, was published in 2016 and has become something of a bible for people in the financial independence movement.

He joined me today to discuss his new book: Pathfinders: Extraordinary Stories of People Like You on the Quest for Financial Independence.

We talk about financial independence theoretically, but more, we talk about stories of JL’s readers who’ve written to him or called him to tell him their story.

People who’ve shared how his lessons on financial independence have changed their lives and from that, my friends, I hope there are lessons that can change your lives

Timestamps:

[08:46] The Post-College Adventure: JL discusses his decision to travel through Europe after starting a career and how it shaped his financial goals.

[11:37] The Power of a High Savings Rate: The importance of maintaining a high savings rate for achieving financial independence.

[18:59] Financial Independence, Happiness, and Life Purpose: JL explores deeper philosophical questions about the relationship between happiness, purpose, and financial independence.

[21:43] Early Financial Discipline: How early financial discipline translates to long-term financial security.

[27:44] The Rare Advocacy for Financial Independence: Why the pursuit of financial independence remains rare in a society dominated by consumerism.

[39:20] Debt Repayment Strategy: The pros and cons of paying off small debts versus focusing on high-interest debt first.

[57:49] Living Differently: The benefits of living a non-conventional lifestyle to achieve financial independence.

[01:06:24] The Magic of Compounding: The power of compounding and how it can turn small initial investments into substantial wealth.

Connect with JL Collins:

Website – https://jlcollinsnh.com/

Twitter – https://x.com/jlcollinsnh

Facebook – https://www.facebook.com/profile.php?id=61553123045028

Books by JL Collins:

Pathfinders: Extraordinary Stories of People Like You on the Quest for Financial Independence―And How to Join Them

The Simple Path to Wealth: Your Road Map to Financial Independence and a Rich, Free Life