The Dr. Greg Wells Podcast

How to chase big endurance goals after major setbacks—without breaking your body or your life. Tara’s insights turn ambition into sustainable systems: smart load management, flexible mindset tools, and a supportive team culture. In today’s conversation Tara Norton explores the real mechanics of a comeback—how awareness, flexibility, and small, repeatable habits rebuild world-class durability. She takes us inside Ultraman’s three-day gauntlet and the mindset that carried her through broken bones, fear, and self-doubt. Tara shares how a mental coach rewired her response to panic, why “just start” beats perfect plans, and how community and crew make the hardest races possible. We end with practical ways busy people can train hard and stay healthy. You will learn how to separate real risk from recycled fear; a simple framework for adjusting plans when niggles appear (shorten, split, or swap); why missing the right workout protects race-day outcomes; how crew and accountability transform ultra goals; and how to carry a personal mantra into training and life. You will discover that resilience is mostly logistics and honesty: start, notice, adjust, repeat—with a team that keeps you moving when your brain wants an exit. Ambitious people over-index on willpower and under-index on awareness and recovery. Tara replaces “all-or-nothing” with flexible structure so you can build fitness, confidence, and longevity—at any age.

We normalize overwork and silence around mental health—until something breaks. Silken helps people and organizations replace stigma and “go-it-alone” toughness with honest stories, practical coping skills, and communities that make recovery and resilience possible. In today’s conversation Silken Laumann explores how mindset, community, and compassionate honesty turn impossible moments into turning points. She revisits her 1992 comeback in Barcelona and the mental health journey that followed, including anxiety, depression, and the decision to ask for help. Silken shares daily practices—breathwork, meditation, and Morning Pages—that stabilize a “big life” of family, speaking, writing, and service. We also dive into Unsinkable, her storytelling platform that helps people move from struggle to hope. You will learn how a clear purpose and fierce focus can override doubt in acute crises; why mental health exists on a spectrum (not a label) and how to recognize situational vs. chronic patterns; the nuts and bolts of Silken’s morning routine (20 minutes of breath-focused meditation and journaling); and how sharing your story—within a trusted community—can reduce shame and accelerate healing. You will discover that the same focus that wins medals can also hide pain—and that sustainable strength starts when you tell the truth, ask for help, and practice small daily resets (breathe, notice, write). When life gets loud—careers, caregiving, travel, expectations—it’s easy to white-knuckle through exhaustion and call it resilience. Silken’s approach replaces stoicism with skills and support so you can keep your edge without losing your health or relationships.

Cutting through nutrition confusion to deliver evidence-based, sustainable eating plans that improve gut, brain, and cardiometabolic health. As a clinician and columnist, she translates fast-moving science (IBS/FODMAP, anti-inflammatory diets, chrono-nutrition) into practical plans people can stick with. In today’s conversation Leslie Beck explores how to build a realistic, sustainable way of eating—one that supports mental health, sleep, and digestion. We unpack the research linking dietary patterns to depression (including the SMILES trial), clarify what low-FODMAP really means for IBS, and separate “food first” from when supplements make sense. Leslie explains why Mediterranean and plant-forward diets remain gold-standard patterns and how planning, batch-cooking, and accountability make change stick. We also touch coconut oil myths, probiotics, microbiome testing, and the surprising nutrition–sleep connection. You will learn how a clinician structures individualized plans at Medcan and why simple organization beats complicated rules; what “low-FODMAP” is (and isn’t) for IBS; how anti-inflammatory, Mediterranean, and plant-forward diets support brain and body; when “food first” is enough and when to consider vitamin D, B12, omega-3s; and how caffeine timing, heavy evening meals, and reflux can erode sleep quality. You will discover that most people don’t need a perfect diet—they need a doable one: plant-forward, minimally processed, planned ahead, and repeated consistently. Small, sustainable behaviors compound into major health gains. Endless nutrition headlines create paralysis and short-term hacks. Leslie replaces noise with evidence-based patterns (Mediterranean, plant-forward), clear IBS protocols (low-FODMAP), and practical systems (planning, accountability) so healthy eating finally sticks.

High external success, low internal alignment. Philip helps driven people name their real fears, tell the truth they’ve been avoiding, and make courageous choices so success actually feels satisfying. In today’s conversation Philip McKernan explores why many top performers feel empty at the summit and how to bridge the gap between achievement and fulfilment. He shares raw stories—from washing abandoned seniors in India to leading “brave adventures” in the Himalayas—showing how service and discomfort surface our deepest truths. We dig into fear (“sit down and have dinner with it”), the difference between success and satisfaction, and the cost of avoiding the conversation that matters most. Philip also unpacks One Last Talk—a framework for speaking your truth to free yourself and help others. You will learn how to identify “old fear” versus convenient, intellectual excuses; a simple way to spot misalignment between your goals and your deeper needs; why courageous service experiences can catalyze clarity; how to reframe public-speaking fear as fear of not being loved; and how to craft your own One Last Talk to unlock action and connection. You will discover that most fear is old, recycled, and loses its grip when you name it—and that speaking a hard personal truth (to one person or many) is often the shortest path from achievement to genuine fullfilment. Philip’s approach replaces avoidance with one clarifying conversation and one honest act—so your work, relationships, and energy align again.

Turning high-performing individuals into cohesive, change-proof teams—so people can navigate setbacks, sustain performance, and win together. Robyn Benincasa tackles the gap between “talent” and “team culture,” giving you a playbook for collaboration under pressure. In today’s conversation Robyn Benincasa and Dr. Greg explore how ordinary, repeatable habits and world-class teamwork create extraordinary results in sport, work, and life. We dig into simple training architecture (Fit–Fast–Force–Flex), clean nutrition principles, and why recovery builds fitness. Robyn shares vivid expedition stories (Ecuador, Tibet, Missouri River 340), the psychology of low points, and how “bricks on the confidence wall” are earned. She also unpacks Project Athena—using team-based adventures to help survivors transform setbacks into comebacks. You will learn how to structure a realistic four-session training week (cardio, intervals, strength, mobility); the difference between training vs. race nutrition; practical anti-inflammatory food choices; when cold exposure helps (and when it hinders) adaptation; and the mindset tools Robyn uses to flip adversity into forward motion (teammate accountability, future-self decisions, and building that confidence wall one brick at a time). You will discover that sustained high performance isn’t built on hacks—it’s built on simple systems repeated consistently, supported by teammates, and protected by recovery. That’s how you earn “confidence bricks” you can stand on when things get hard. Conflicting health advice and constant change lead to overtraining, under-recovery, and scattered teams. Robyn’s approach replaces confusion with a clear rhythm (train, fuel, recover) and a culture of shared ownership so you perform longer—and stronger.

We’re richer and busier than ever—and yet lonelier, more anxious, and less fulfilled. Neil’s work tackles the gap between abundance and wellbeing by turning happiness, resilience, and trust into simple, doable daily practices people actually follow. In today’s conversation Neil Pasricha explores why the classic formula—great work → big success → happiness—is backwards, and how beginning with happiness drives higher performance and deeper fulfilment. He offers three 20-minute “how-to” prescriptions (nature walks, journaling, and reading literary fiction) and explains the neuroscience and psychology behind each. Neil also shares the origin story of his 3 Books podcast and the “confidence through quitting” strategy for reading more and better. Along the way, he reframes resilience with his “Three A’s of Awesome”: attitude, awareness, and authenticity. You will learn why flipping the success model (start with happiness) boosts productivity, creativity, and sales; how to use a 20-minute nature walk to lower stress; why journaling the day’s highlight rewires attention toward positives; how reading 20 pages of fiction builds empathy via mirror neurons; and a practical system for reading more by quitting early and often. You will discover that happiness is not a reward for success—it’s the input that powers it. Prime your brain first; the great work and big results follow. When life feels noisy and overwhelming, we default to vague “shoulds” and stall. Neil replaces overwhelm with clear, 20-minute behaviors that steadily compound mood, focus, and resilience—without requiring more time than you have.

How do you rebuild world-class endurance performance—physically and psychologically—after injury, public disappointment, and inconsistent results? In this conversation, Olympic and Ironman Triathlete Paula Findlay and Dr. Greg explore sustainable training (boring but brilliant consistency), proper fueling, and a healthier competitive mindset that removes unhelpful pressure while still racing at the front. She breaks down the “no secrets” method that brought her back—relentless consistency, intelligent volume, and fueling to match the work. Paula also shares how moving to middle-distance triathlon and building That Triathlon Life with Eric Lagerstrom renewed her joy and results. Along the way, we dig into confidence, expectations, and what it really takes to stay healthy at the top of the sport. You will learn why consistency beats “epic” workouts; how Paula structures 25–30 hour training weeks without breaking down; the recovery habits (simple, repeatable, unglamorous) that keep her healthy; how her nutrition philosophy flipped from restriction to fueling; and the mindset shift that comes from lowering external expectations while still racing like you belong at the front. You will discover that elite endurance success is far less about secrets and far more about boring, repeatable systems—consistent aerobic work, adequate calories, and steady recovery—executed for months on end. That formula rebuilt Paula’s performance and confidence Most driven athletes and leaders over-optimize complexity and under-value consistency. Paula’s approach shows you how to escape the burnout loop—train and fuel enough to adapt, not so much that you implode—so you can perform for years, not weeks.

Dr. Mark Rowe is reframing care around lifestyle medicine and habit-building so people can actually change and sustain wellbeing. In today’s conversation Mark Rowe and Dr. Wells explore how lifestyle medicine can prevent, treat, and even reverse chronic disease by integrating movement, nutrition, sleep, and the mind–body–emotion connection. They discuss practical ways to improve gut health, lower inflammation, and use small daily actions to change long-term outcomes. Mark explains why people don’t have a knowledge problem so much as a habit-building problem—and how identity, journaling, and community help close the knowing–doing gap. The conversation lands on sleep and stress recovery as non-negotiables for high performance in work and life. You will learn how lifestyle medicine works in practice (exercise, nutrition, sleep, relationships), why gut health and the microbiome influence mood, immunity, and weight regulation, and how small “butterfly” changes compound via epigenetics to shift health trajectories. You’ll also learn simple prebiotic/probiotic strategies, how inflammation links to diabetes, heart disease, dementia, and depression, and why journaling plus one-habit-at-a-time is the most reliable path to durable behavior change. You will discover that most people don’t need more information—they need systems that make the right behaviors easier than the wrong ones. You’ll also discover how improving your gut environment can improve your brain environment, mood, and decision-making. ackles the “knowing–doing” gap by turning medical guidance into daily rituals—one change at a time—so people actually sustain exercise, eat for their microbiome, and protect sleep under stress. That execution focus helps busy professionals lower inflammation and increase energy without relying solely on medication.

In her conversation with Dr. Greg Wells, Ariel Garten recounts her path from artist and psychotherapist to co‑founding InteraXon and creating the Muse headband. She explains how Muse uses EEG sensors to monitor brain activity and translate mental states into weather‑like sounds; when the mind drifts, the sound becomes stormy, prompting users to return their attention and quiet the “weather”. Garten describes how a concussion taught her that anxiety arises from the amygdala and triggers a cascade of stress hormones, and how approaching experiences with curiosity rather than fear reduces the physiological stress response. She advocates daily meditation as a way to strengthen the brain’s “intentional loop” and improve emotional regulation, envisioning a world where widespread meditation cultivates empathy and reduces conflict. You will learn that brain‑computer interfaces can train mindfulness, daily practice builds the intentional loop and that meditation fosters compassion. You’ll learn to establish a daily meditation practice: Allocate 15–20 minutes each day to focus on your breath. When your mind wanders, gently bring your attention back. This simple practice trains your brain to regulate stress and stay present. Many people struggle to calm their minds and manage anxiety. Garten’s work demonstrates that combining science‑based meditation training with real‑time feedback can demystify mindfulness, making it a practical tool to reduce stress, improve focus and build compassion.

Longevity & Performance: Dr. Greg Wells on living to 120. In this conversation, we’re sharing part 2 of Dr. Greg’s presentation at Robin Sharma’s Titan Summit where he shares the latest science related to longevity and healthspan. In this solo episode Dr. Greg Wells shares insights from his Titan Summit presentation on how science is making 120‑year lifespans attainable. He explains that breakthroughs in 3‑D bioprinting, gene sequencing and personalized medicine suggest an era of radical longevity. However, he emphasises that longevity without health is meaningless, and sustainable health comes from daily habits. Drawing on his book research and his work with athletes, Wells outlines a weekly plan of aerobic training, resistance exercise and high‑intensity intervals; he highlights how aerobic exercise inhibits mTOR and lengthens telomeres, while strength training activates mTOR to build muscle and bone. He also discusses the brain–body connection, noting that micro‑movements and mindful movement boost cognition, and that meditation grows grey matter and reduces mortality. Foods rich in antioxidants and healthy fats, adequate sleep, time in nature and practices such as MAP (Move And Meditate) workouts round out his science‑backed blueprint for living a long, vibrant life. Many people feel overwhelmed by complex longevity advice and struggle to integrate health habits into busy lives. Dr. Greg Wells demystifies the science and shows that sustainable high performance comes from simple disciplines practiced every day. By focusing on 1 % improvements across sleep, nutrition, movement and mental health, listeners can overcome inertia and build a resilient foundation for a long, healthy life.

Longevity & Performance: Dr. Greg Wells on living to 120. In this conversation, we’re sharing part 2 of Dr. Greg’s presentation at Robin Sharma’s Titan Summit where he shares the latest science related to longevity and healthspan. In this solo episode Dr. Greg Wells shares insights from his Titan Summit presentation on how science is making 120‑year lifespans attainable. He explains that breakthroughs in 3‑D bioprinting, gene sequencing and personalized medicine suggest an era of radical longevity. However, he emphasises that longevity without health is meaningless, and sustainable health comes from daily habits. Drawing on his book research and his work with athletes, Wells outlines a weekly plan of aerobic training, resistance exercise and high‑intensity intervals; he highlights how aerobic exercise inhibits mTOR and lengthens telomeres, while strength training activates mTOR to build muscle and bone. He also discusses the brain–body connection, noting that micro‑movements and mindful movement boost cognition, and that meditation grows grey matter and reduces mortality. Foods rich in antioxidants and healthy fats, adequate sleep, time in nature and practices such as MAP (Move And Meditate) workouts round out his science‑backed blueprint for living a long, vibrant life. Many people feel overwhelmed by complex longevity advice and struggle to integrate health habits into busy lives. Dr. Greg Wells demystifies the science and shows that sustainable high performance comes from simple disciplines practiced every day. By focusing on 1 % improvements across sleep, nutrition, movement and mental health, listeners can overcome inertia and build a resilient foundation for a long, healthy life.

Longevity & Performance: Dr. Greg Wells on living to 120. In this conversation, we’re sharing part 1 of Dr. Greg’s presentation at Robin Sharma’s Titan Summit where he shares the latest science related to longevity and healthspan. In this solo episode Dr. Greg Wells shares insights from his Titan Summit presentation on how science is making 120‑year lifespans attainable. He explains that breakthroughs in 3‑D bioprinting, gene sequencing and personalized medicine suggest an era of radical longevity. However, he emphasises that longevity without health is meaningless, and sustainable health comes from daily habits. Drawing on his book research and his work with athletes, Wells outlines a weekly plan of aerobic training, resistance exercise and high‑intensity intervals; he highlights how aerobic exercise inhibits mTOR and lengthens telomeres, while strength training activates mTOR to build muscle and bone. He also discusses the brain–body connection, noting that micro‑movements and mindful movement boost cognition, and that meditation grows grey matter and reduces mortality. Foods rich in antioxidants and healthy fats, adequate sleep, time in nature and practices such as MAP (Move And Meditate) workouts round out his science‑backed blueprint for living a long, vibrant life. You’ll learn how to implement a weekly MAP plan: schedule three aerobic sessions (e.g., running or cycling), two strength workouts and one high‑intensity interval session; incorporate daily micro‑movement and a short meditation immediately afterward. Prioritise 7–8 hours of sleep, include colourful plants and healthy fats in meals, and spend at least one hour in nature each week. These small, consistent practices create a ripple effect that protects mitochondria, reduces inflammation and enhances mental performance. Many people feel overwhelmed by complex longevity advice and struggle to integrate health habits into busy lives. Dr. Greg Wells demystifies the science and shows that sustainable high performance comes from simple disciplines practiced every day. By focusing on 1 % improvements across sleep, nutrition, movement and mental health, listeners can overcome inertia and build a resilient foundation for a long, healthy life.

This podcast conversation is with Alan Stein Jr., a coach, consultant, speaker and author with industry-leading expertise in improving organizational performance, cohesion and accountability. Prior to his current work, Alan spent 20 years working with some of the highest-performing basketball players on the planet, including NBA superstar Kevin Durant. Alan now travels the world teaching organizations how to utilize the same strategies in business that elite athletes use to perform at a world-class level. He has worked with Tower Health, American Express, and USA Basketball, among many other organizations. His new book is Raise Your Game. During the conversation, Alan shares his expertise about performance, having a world-class mindset, the power and importance of practice, and several tips gleaned from time spent with some of the world’s best athletes.

In this episode, registered dietitian and exercise‑nutrition scientist Dr. Eric Williamson breaks down how much protein you actually need, why distribution across the day beats chasing a narrow “anabolic window,” and how needs shift with endurance work and with age. We translate lab findings into simple plate‑building moves you can use on travel days or during heavy training blocks. Eric also tackles the big myths (carbs vs protein, fasting, snack frequency), explains why resistance training is non‑negotiable during fat loss, and shares a practical, hunger‑aware approach to hitting targets without blowing up your social life. Come for the science; leave with a repeatable playbook for muscle, energy, and long‑term health.

What if we could adopt a simple practice that can build our mental strength and mental health at the same time? In this conversation, Dr. Ellen Choi joined Dr. Greg to explore the science of mindfulness and its impact on performance and wellbeing. Drawing from her research and personal journey, she explained how mindfulness training can transform error‑prone, reactive habits into compassionate, intentional responses. The conversation covered practical meditation techniques, the neuroscience of attention, and the importance of aligning actions with values to live a meaningful, high‑performance life. Dr. Choi bridges human physiology, psychological research and practical training. Unlike many mindfulness advocates, she approaches the practice as a scientist and organizational psychologist, rigorously testing its effects on stress, attention, errors and performance in real‑world environments. Her background as a former commercial real‑estate professional, yoga teacher and meditation coach gives her a unique perspective on how mindfulness can be applied in high‑pressure workplaces. She teaches that brief, consistent meditation can build mental strength, self‑awareness and compassion, enabling individuals to shift from reactive to responsive modes under pressure. Through her workshops and research she demonstrates that mindfulness is not just a calming practice but a performance‑enhancing skill that develops resilience and clarity. In this episode, you’ll discover how to use mindfulness to help you notice when your mind is wandering and to gently return your focus to what matters most in your life. High performers often struggle with stress, perfectionism and knee‑jerk reactions that undermine effectiveness. Dr. Choi shows that mindfulness training can build “legit mental strength”—a combination of self‑awareness, compassion and attentional control—that allows you to stay calm under pressure, learn from your mistakes and align your actions with your deepest values. Your mind is a powerful tool for you and Dr. Choi can be your trusted guide to help you master it.

What if the key to reaching your full potential in your career and life wasn't about what talents you were born with, but something more? In this conversation, Jake Thompson recounts how growing up as a small athlete in football‑crazy Texas taught him to outwork bigger opponents, yet eventually led him to a pivotal realization: the healthiest competition is with your own previous self, not with others. He explains how this shift inspired him to launch Compete Every Day, a company and philosophy that encourages people to beat yesterday’s best through intentional habits, journaling and focusing on purpose rather than comparison. You will learn that that constantly comparing yourself to others is exhausting; instead, competing against your own previous performance fosters sustainable growth. You’ll discover how to use rules like the “midnight rule,” where you can learn from failures, treat them as lessons and then move forward without dwelling on them. Many high performers feel trapped by comparison. Thompson’s insights help you break free from unhealthy competition, and shows you how to focus on what you can control—effort, attitude and habits— to channel your competitive drive into beating yesterday’s version of you. Because motivation fades and discipline compounds so when we compete with ourselves - we can get a little bit better every day.

What are we actually truly capable of achieving? In this conversation, science journalist and former national-team runner Alex Hutchinson and Dr. Greg explore the “curiously elastic” limits of human performance—why endurance underpins achievement across domains, and how the brain co-sets the ceiling we feel in the body. Drawing on the research behind Endure, Alex discussed how perception of effort, context, and belief interact with physiology to shape what we can actually do in sport, work, and life. You will learn that endurance is a universal performance skill, the brain plays a decisive role alongside muscles, lungs, and fuel—making many “walls” more negotiable than they feel, and pain, oxygen, heat, thirst, and fuel each have distinct brain–body dynamics that can be trained and managed. You’ll discover how to use “effort reframing” to make your workouts feel easier and to extend your performances safely. If you are feeling stuck at a performance ceiling—“I just can’t go farther/faster or focus longer”, then this episode will give you a science-based framework to reinterpret those ceilings and reach new heights. Because your endurance and potential is trainable and Alex Hutchinson can show us how to break through.

What if you could bridge the gap between cutting edge brain research and knowing what to do today to improve your mental health and performance? In today’s interview, Dr. Brynn Winegard joins Dr. Greg to share how the brain’s physiology has the potential to transform our daily routines and the way we work. Today you’ll learn how to align with your brain’s natural rhythms, how to avoid brain myths that leave you burned out and the power of simple lifestyle shifts that elevate your mental health. Discover the 4 keys to brain health and why moving, eating, resting and interacting with others are essential for helping you to improve your brain so your can live a limitless life. If you are burned out, overwhelmed, or feeling unaccomplished, then this is the episode that you need to listen to. Because a better brain is achievable and Dr. Brynn Winegard will show us the science to help make that happen.

What would your life be like if you could feel like you feel like you are Glad To Be Here in all parts of your life today? In this conversation, US Navy Blue Angels Lead Solo Pilot John “Gucci” Foley joins Dr. Greg to talk about The Power of Gratitude and the Glad To Be Here philosophy. We learn how the Blue Angels team practice gratitude as a tool to elevate their performance and teamwork. The Glad To Be Here philosophy grounds them in psychological safety and helps them get better every day. You will learn how to elevate your mindset, create a culture of excellence and build trust with people around you. We will discover the keys to practicing gratitude even in high-pressure situations and why the Glad To Be Here attitude is essential for helping you to get mentally healthy and achieve your goals fast so you can live a limitless life along with those around you. If you want to elevate your performance and the performance of your team, then this is the episode that you need to listen to. Because gratitude is something we can do every day to make our lives better and Gucci will show us the way.