Flourish FM

Episode #58: How to Clean Up Your Mental Mess & Flourish, with Dr. Caroline Leaf

Dr. Caroline Leaf is a clinical and research neuroscientist, communication pathologist, and author, recognized for her groundbreaking work on brain science and mental health. With a Ph.D. in Communication Pathology, Caroline focuses on the mind-brain connection and the transformative power of thought management for enhancing mental well-being. Her mission is “to make mental healthcare, knowledge about the power of our minds, and tools for improving learning and memory affordable, accessible, and applicable to everyone, regardless of race, ethnicity, gender, age, sexual orientation, or religion.”
Caroline is the author of several bestselling books, including Switch On Your Brain: The Key to Peak Happiness, Thinking, and Health, which explores the impact of neuroplasticity and thought management on personal growth. Her most recent book, Cleaning Up Your Mental Mess: Five Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking (2021) offers practical strategies for overcoming mental clutter and enhancing emotional well-being. Through her work, Caroline integrates scientific research with actionable insights, helping individuals harness the power of their thoughts to create meaningful and positive changes in their lives. As a sought-after speaker and global advocate, she continues to inspire and educate on the intersection of cognitive neuroscience and holistic mental health.
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Links:
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Facebook
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Most recent book: Cleaning Up Your Mental Mess: Five Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking (Baker Books, 2021)
Neurocycle app
Cleaning Up the Mental Mess podcast
Timestamps:
[01:58] Neurocycling.
[06:58] Non-conscious mind functions explained.
[10:20] Neuroplasticity and conscious mind interaction.
[18:11] Habit formation and trauma processing.
[00:25:37] Neuroplasticity and brain change.
[00:31:21] Neuroplasticity and mental mess cleanup.
[34:41] Neurocycle for managing trauma.
[41:08] Biomedical model of mental health.
[49:19] Mindstorm writing process.
[54:15] Daily mental health practices.
[57:23] Overcoming learned helplessness.
[01:00:04] App for mental health support.

Episode #57: What Every BODY Should Know About Nutrition & Flourishing, with Dr. Federica Amati

Dr. Federica Amati is a postdoctoral medical scientist and public health nutritionist, committed to advancing our understanding of nutrition and lifestyle interventions for optimal health. She holds a Ph.D. in Clinical Medicine Research from Imperial College London, where her work focused on the gut microbiome and its impact on human health. She focuses in particular on maternal and early childhood health, emphasizing the first 1,000 days of life, women’s health, and the role of nutrition in improving health outcomes. 
 
Federica is currently a Research Associate at Imperial College London’s School of Public Health, and Nutrition Lead at Imperial’s School of Medicine. Beyond her academic work, Federica is Head Nutritionist at ZOE, a health science company leveraging data-driven insights to empower individuals to achieve better health outcomes through personalized nutrition. At ZOE, she contributes her expertise in nutrition science to help develop innovative solutions that translate cutting-edge research into practical dietary recommendations. 
 
Federica’s recently published book, Every Body Should Know This: The Science of Eating for a Lifetime of Health, outlines how to eat for best health at each life stage. With a passion for public health, Federica has made a real difference to both individual and community health. 
 
In this episode, we discuss what are the most important factors about nutrition to support human thriving, and how nutrition supports flourishing at various stages across the human lifespan. 
 
Key conversation points are: 
the fundamentals about nutrition that we all need to know; 
how to improve our healthspan, as well as our lifespan; 
Federica’s groundbreaking research on how to thrive across the different stages of life that impact nutrition, which she describes as ‘the biggest “windows of opportunity” that human development offers us – the key moments when our physiology, metabolism and needs for certain foods change’; 
and why ultra-processed foods are bad for our health, and strategies we can employ to consume far fewer ultra-processed foods, despite them being so readily available and well marketed.
 
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Links:
Website
Imperial College webpage
ZOE Science and Nutrition webpage
ZOE Science and Nutrition podcast
Substack
LinkedIn
Instagram
Twitter
TikTok
Recent book: Every Body Should Know This: The Science of Eating for a Lifetime of Health (2024)
Recent interview with ZOE (May 2024)

Episode #56: Navigating life’s choices: Daniel Pink on motivation, regrets, growth and flourishing

Daniel H. Pink is a renowned author known for his groundbreaking work on motivation, work, and human behavior. He is the author of five New York Times bestsellers, the most recent of which is The Power of Regret: How Looking Backward Moves Us Forward, which explores the role of regret in personal and professional growth, offering new insights into how embracing our past can lead to a more fulfilling future. His other books include the New York Times bestsellers When and A Whole New Mind — as well as the #1 New York Times bestsellers Drive and To Sell is Human. 
Daniel’s books have won multiple awards, been translated into 46 languages, sold millions of copies around the world, and consistently appeared on bestseller lists. His work has garnered widespread acclaim from business leaders, educators, and policymakers. His articles have appeared in The New York Times, Harvard Business Review, The Washington Post, The Atlantic, Slate, and other publications. He has appeared frequently on NPR, PBS, ABC, CNN, and other TV and radio networks in the US and abroad. Dan’s ability to blend scientific research with compelling storytelling provides actionable insights for individuals and organizations looking to improve their performance and well-being. 
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Links:
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Most recent book: The Power of Regret: How Looking Backward Moves Us Forward (2022)
World Regret Survey
American Regret Project
Timestamps:
[02:15] The power of regret.
[05:32] Regret and its usefulness.
[08:35] Resistance to discussing regret.
[12:29] Regrets of action and inaction.
[15:42] Core regrets identified in the research.
[19:29] Cultural differences in regrets.
[25:45] Four core regrets for flourishing.
[31:42] Types of regrets and well-being.
[35:42] Regrets and positivity in life.
[41:14] Dealing with regrets.
[50:55] Anticipating future regrets.
[56:36] The Flourishing Question

Episode #55: The Art and Science of Connection and Social Health, with Kasley Killam

Kasley Killam, MPH, is the author of The Art and Science of Connection: Why Social Health is the Missing Key to Living Longer, Healthier, and Happier (HarperCollins, June 2024). She is a Harvard-trained social scientist, award-winning innovator, and is internationally recognized as a leading expert in “social health”: the dimension of well-being that stems from relationships. 
Kasley champions social health as a strategic advisor, keynote speaker, and founder of Social Health Labs, a national nonprofit that empowers community builders. Drawing from over a decade of studying, sharing, and applying the science of human connection, her expertise has been featured in major outlets including the New York Times, Scientific American, and Washington Post, and she pens the Social Health Blog for Psychology Today.
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Links
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Timestamps:
02:12 - Defining Social Health04:02 - The Temple Analogy for Social Health06:07 - The Importance of Connection for Longevity00:10:01 - Assessing Social Health as a Positive Indicator00:13:13 - Characteristics of Social Health00:15:28 - Diverse Ties and Their Importance00:19:12 - The Role of Casual Interactions00:21:45 - Framework for Assessing Social Health00:25:52 - Strategies for Strengthening Social Muscles00:27:08 - Making Social Health a Priority00:30:37 - Connection Preferences and Styles00:35:02 - Blending Connection Styles00:37:15 - Loneliness and Its Impact on Health00:41:29 - Recognizing and Addressing Loneliness00:44:13 - Localized Types of Loneliness00:46:45 - Positive Psychology Approach to Social Health00:47:48 - One Action to Improve Social Health

Episode #54: Strategies for Real World Enlightenment, with Susan Kaiser Greenland

Susan Kaiser Greenland is a mindfulness educator and bestselling author, who teaches mindfulness to children, teens, parents, and educators for everyday practices. She is a former corporate attorney, but transformed her career after discovering meditation, founding Inner Kids to teach secular mindfulness in schools and community programs. She has been studying Buddhism for over 30 years. She has authored several widely translated books, including her latest release in July 2024, Real-World Enlightenment: Discovering Ordinary Magic in Everyday Life. The book offers 50 powerful tools for modern seekers, providing practical strategies to foster meaningful connections and alleviate the pressures of modern life.
Susan is a respected speaker and mentor, whose insights draw from global wisdom traditions and scientific research, aiming to foster meaningful connections and well-being in everyday life. Her work has been featured in publications such as the New York Times, Washington Post and CNN, and she speaks globally on mindfulness and its benefits. 
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Susan Kaiser Greenland
Website
LinkedIn
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Facebook
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Latest book: Real-World Enlightenment: Discovering Ordinary Magic in Everyday Life (2024)
Timestamps:
00:02:38 - Defining Real World Enlightenment00:05:04 - Real World Enlightenment in Unpleasant Experiences00:08:13 - Wonder, Awe, and Ambiguous Experiences00:10:13 - Demystifying Traditional Enlightenment00:12:00 - Examples of Real World Enlightenment00:15:00 - Seeking vs. Allowing Enlightenment Experiences00:19:19 - Grasping vs. Experiencing Non-Conceptual Moments00:24:10 - Process Over Outcome in Meditation00:27:35 - Indications of Real World Enlightenment00:29:02 - Shifts in Perspective and Experience00:30:08 - Meditation and Modern Relevance00:35:02 - Sequential Process of Awareness and Self-Regulation00:38:08 - Golden Threads in Wisdom Traditions00:41:06 - Leading a Meaningful Life Through Golden Threads00:43:08 - Small Daily Actions for Transformation00:45:42 - Practical Advice for Adults and Children00:49:48 - Where to Find Susan Kaiser Greenland

Episode #53: Positive Leadership: How to Lead Well by Doing Good, with Dr. Craig Dowden

Dr. Craig Dowden is a bestselling author, award-winning keynote speaker, and executive coach born and raised in Newfoundland. He is celebrated for his expertise in bridging the gap between the science and practice of leadership excellence, and has spent over 25 years exploring the connections between leadership theory and application.
Craig’s career spans academia, keynote speaking, and executive coaching, where he currently coaches leaders across the private, public, and non-profit sectors. Craig has a Ph.D. in Psychology and Business and was a Professor at Carleton University, where he was nominated twice for the Capital Educators Award. He is a prolific contributor to top publications like Forbes, CEOWORLD, Psychology Today, and the Huffington Post, and has been featured on various TV, radio, and podcast platforms. His accolades include being named in the Ottawa Business Journal “Top 40 Under 40” list in 2009.
Craig has authored two bestselling books: Do Good To Lead Well: The Science and Practice of Positive Leadership (2019) and A Time To Lead: Mastering Your Self So You Can Master Your World (2022), co-authored with Alan Mulally and Sarah McArthur. His podcast, Do Good To Lead Well, ranks in the top 1% globally, featuring interviews with notable thought leaders and CEOs.
 
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Dr. Craig Dowden:
Website
LinkedIn
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Timestamps:
[01:10] Positive Leadership and Self-Mastery.
[05:20] Self-mastery and self-reflection.
[07:10] Building leadership skills as habits.
[12:39] Mindset shifts and reframing.
[16:41] Mastering our strengths.
[20:28] Authentic leadership.
[27:56] Building optimal team dynamics.
[29:32] Building diverse and enhancing teams.
[35:06] Feedback strategies.
[37:30] Seeking feedback for personal growth.
[42:36] Positive leadership and energy.
[46:07] Leadership for flourishing.

Episode #52: How to exit the grind and live a happier, more fulfilling life

Dr. Maike Neuhaus is a future-oriented positive psychology coach dedicated to empowering individuals, teams, and organizations to flourish. As co-founder and Self-Leadership Driver of Ducidium, she spearheads a mission to equip others with the tools and mindset needed to confidently lead transformative journeys. She is also founder of the Flourishing Doc, offering courses, coaching, and resources to empower people to live life to the fullest, free of regret.
 
Having earned her Master's Degree in Psychology with specializations in Health and Organizational Psychology, and a PhD focused on effective behavior change strategies, Maike is a recognized expert in her field. She has held various academic positions, including Lecturer in Positive Psychology at the University of Queensland. She’s a highly-cited author, having published in international scientific journals, encyclopedias, and the world’s largest psychology and wellness platforms and magazines.
 
Maike's innovative spirit is evident in her creation of the first evidence-based Self-Leadership Course and her ongoing collaboration with global researchers to develop Self-Leadership 2.0. Through her work, she is determined to demonstrate that happiness can be cultivated and success achieved through the practice of self-leadership.
 
In her personal life, Maike took a significant step towards her own flourishing journey in 2019, when she exited the grind and started working for herself digitally on a global scale while travelling the world.
 
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Elena Aguilar:
Website
LinkedIn
Instagram
Facebook
TikTok
YouTube
Newsletter
Podcast: Flourishing Unfiltered
Maike’s other company she co-founded: Ducidium
 
 
Timestamps:
 
[04:29] Near-death experiences and appreciation.
[08:21] Self-leadership and positive psychology.
[13:34] Changing career paths.
[19:49] Exiting the grind and fulfillment.
[23:32] Burnout and exiting the grind.
[26:45] Categories of regrets.
[32:16] Self-leadership and flourishing.
[37:54] Pursuing happiness and life fulfillment.
[44:15] Social connections and wellbeing.
[46:47] Managing relationships with others.
[51:47] Goal setting challenges and motivation.
[55:01] Self-compassion and self-regulation.

Episode #51: How to use transformational coaching to thrive at work and in life

Elena Aguilar [Ay-lay-nuh Ar-gue-la] is a bestselling author and coaching expert known for her eight books on coaching and leadership development, including The Art of Coaching and The Art of Coaching Teams. Her forthcoming comprehensive coaching book, Arise: The Art of Transformational Coaching, highlights conversational skills to help you thrive and will be released in July 2024. She hosts The Bright Morning Podcast where she shares tools for educators.
 
Elena is the founder and CEO of Bright Morning Consulting, an organization dedicated to empowering educators and leaders with the skills and insights needed to create resilient and inclusive learning environments. Through Bright Morning, Elena offers workshops, coaching and consulting services focusing on equity, social justice, and emotional resilience.
 
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Elena Aguilar:
Bright Morning Website
LinkedIn
Instagram
TikTok
Bright Morning Instagram
Bright Morning on Apple Podcasts
Forthcoming book: Arise: The Art of Transformational Coaching
Most recent book The PD Book: 7 Habits that transform professional development
Most renowned book: The Art of Coaching: Effective Strategies for School
 
 
Timestamps:
[01:16] Emotional resilience habits.
[07:03] The need for belonging.
[15:19] Creating a sense of belonging.
[22:47] Transformational coaching model.
[29:35] Power dynamics in conversations.
[34:09] Empowerment through effective communication.
[42:34] Building emotional resilience.
[46:48] Resilience and societal structures.
[53:28] Resilience and emotional regulation.
[55:21] Cultivating awareness of thoughts.

Episode #50: How Theology can Help you Flourish, with Dr. Miroslav Volf

Dr. Miroslav Volf is a prominent theologian, scholar, author, and founding Director of the Yale Center for Faith and Culture.
Born in Croatia, Miroslav experienced the religious and political tensions of his homeland firsthand, which deeply influenced his academic and theological pursuits. He has authored numerous influential books, including Exclusion and Embrace: A Theological Exploration of Identity, Otherness, and Reconciliation and Allah: A Christian Response, which engage with pressing theological and ethical questions in a globalized world. His most recent book is the New York Times bestseller Life Worth Living: A Guide to What Matters Most, co-authored with Matthew Croasmun and Ryan McAnnally-Linz last year.
Miroslav's work emphasizes the importance of dialogue, understanding, and reconciliation across religious and cultural divides, making him a significant figure in contemporary Christian thought and interfaith discourse.
In the episode, we discuss what we can learn about what it means to flourish and how to flourish from Life Worth Living and the Yale course of the same name, and how to answer what Miroslav calls “The Question” concerning human flourishing.
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Dr. Miroslav Wolf:
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Timestamps:
[01:05] A fresh perspective on flourishing.
[04:38] Education and human flourishing.
[08:49] Engaging with religious traditions.
[16:25] The meaning of human existence.
[20:08] Emotional side of life.
[24:27] Question of human existence.
[27:33] Components of the good life.
[34:32] The pursuit of eudaimonia.
[39:37] Values in different traditions.
[44:25] A life with pain.
[49:49] The beauty of suffering.
[53:33] The definition of success.
[56:04] The flame of ambition.

Episode #49: Why your mindset matters and what to start doing about it

We interview Dr. Gemma Leigh Roberts, a chartered psychologist and author specialising in wellbeing, resilience and mindset. She is a Top 5 LinkedIn Learning instructor, and over five million people have taken her LinkedIn Learning courses. Over 650,000 people subscribe to her 'Mindset Matters – Thriving at work' newsletter. The newsletter led to the publication, in 2022, of her first book, Mindset Matters: Developing mental agility and resilience to thrive in uncertainty.
 
Gemma has written for or been featured in Stylist, the Guardian, Yahoo Finance, Forbes and Business Insider and has appeared on the BBC. She specializes in helping people, teams and organizations understand what it takes to navigate challenges successfully, build resilience in the face of adversity, and create environments where it's possible for each individual to thrive and perform at their peak in their own unique way. Her clients include BP, Oracle, HSBC, Microsoft, Spotify, Vodafone, Nestlé and Disney and for the last 10 years she has worked with individuals, teams and organizations to help create agile resilient teams at work.
 
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Dr. Gemma Leigh Roberts:
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Timestamps:
00:00:00 - Introduction to Flourish FM and Dr. Roberts00:02:19 - Key Mindset Skills for Thriving at Work00:02:41 - Importance of Resilience in the Evolving Workplace00:03:45 - Cognitive Flexibility and Adapting to Change00:04:48 - Growth Mindset and Learning in the Workplace00:06:25 - The Role of Connection in Mental Health and Productivity00:07:06 - Factors Leading to the Importance of Mindset Skills00:10:52 - Conceptualizing Resilience and Antifragility00:14:56 - The Sliding Scale of Resilience00:16:35 - The Six Pillars of Resilience00:24:49 - Connection as a Core Component of Resilience00:27:27 - Mental Agility vs. Emotional Agility00:28:13 - Acceptance and Resilience00:34:19 - Flow and Resilience00:36:22 - Acceptance as a Meta Pillar00:41:04 - Practical Coaching Strategies for Building Mindset Skills00:47:21 - Detailed Example of a Coaching Exercise