Intentional Wisdom

Dr. Ashley Lucas is the founder and owner of PHD Weight Loss and Nutrition, which helps people lose weight and improve body composition through one-on-one coaching, meal plans and access to cutting edge information on nutrition – much of which is discussed in this conversation.

Dr Ashley earned a PHD in Sports Nutrition & Chronic Disease from VA Tech, and completed her dietetic internship at The Ohio State University. Her business is also the official weight loss partner of Clemson University. Dr. Ashley is also an author, a podcast host and a mom of three, among many other things.

In this conversation, Greg & Dr. Ashley get really specific about losing weight, improving body composition and exactly the types of foods you need to eat to make this happen.

Episode Segments:

(03:48) – From professional ballet dancer to changing thousands of lives through weight loss
(10:26) – Defining metabolic health
(11:30) – Why visceral fat is the real enemy
(14:10) – How to measure visceral fat and body composition
(18:51) – Ideal targets for body fat % and why BMI is a bad measure
(21:55) – Why eating to stabilize blood sugar is so important
(31:00) – Surprising foods that will spike your glucose
(32:50) – Dr. Ashley’s favorite CGM brands
(36:00) – Why “accountability is everything” in weight loss
(40:00) – Where to start with developing a meal plan
(40:58) – How much protein is optimal
(43:37) – Getting really specific on breakfast
(46:56) – Cow’s milk vs. Oat milk vs. Almond milk
(51:51) – Recommended supplements and why Dr. Ashley doesn’t love Athletic Greens
(01:00:01) – Dealing with a sweet tooth
(01:02:07) – Protein bar & beef jerky brands, kids snacks & a smoothie recipe
(01:13:43) – Dr. Ashley’s views on Ozempic and GLP1’s
(01:18:26) – One thing Dr. Ashley has figured out in life

Nicolas Cole is one of the most prolific writers on the internet. He’s also an author who has written numerous books and an entrepreneur who has started and run several businesses including Ship30For30 – an online cohort-based educational business that has taught thousands of people to write online.

The focus of this conversation is how and why you might want to consider building an audience online. 90+% of people online are in consumption mode only and potentially leaving a lot of opportunities on the table by not growing an audience themselves.

In this conversation, Cole and Greg dive into the details of audience building, including: how to pick a topic to write about, how to find time to do it, what platforms to publish on and even how AI might help you do all of this.

If you are someone who has a lot of ideas and value in your head but has never translated that into content for others to consume – this episode IS FOR YOU.

Episode Segments:

(05:07) - Are audiences STILL undervalued?

(14:27) - How to make opportunity FIND YOU through content creation

(18:00) - How Ryan Holiday followed the data to a successful niche

(22:31) - How narrow to go with your niche

(30:00) - The "For Who, So That" framework

(38:22) - Creator audits & always listening for data points

(40:25) - What platforms to publish on?!?!?

(47:45) - The time and effort it takes to find your audience

(52:31) - When and how to outsource content creation

(59:56) - Why the impact of AI on writing is misunderstood

(01:07:06) - One thing Cole has figured out in life

Be sure to follow Cole on Twitter @nicolascole77 And check out his new book: The Art & Business of Ghostwriting This episode is brought to you by Athletic Brewing Company. Try Athletic Brewing Non-alcoholic Brews for yourself! Click on the link below and use code WISDOM to get 15% off your first order at athleticbrewing.com.

Near beer. Exclusions and conditions apply. Athletic Brewing Company. Fit For All Times.

John Wilson is the Club Ambassador for the Charleston Battery, a professional soccer club based in Charleston, South Carolina.

John’s story is a fascinating one – which started out in a small-town in South Carolina where he accidently found his way to soccer – not a particularly common sport among the black community in rural South Carolina at the time.

From there he went on to do some pretty amazing things, including playing for the #1 college team in the country at the time – Clemson University - where he won an ACC championship – and later getting drafted into the MLS where played for multiple teams and won an MLS Cup before finding his way back to South Carolina where he’s become a staple in the community and specifically the soccer club for many years now.

In the conversation, John and Greg cover everything from his background, to his views on youth sports, to lessons he’s learned dealing with injury, failure and even an identity crisis.

Episode segments:

(04:12) – Accidently finding his way into soccer

(07:23) – Encountering racism in a traditionally white sport

(16:16) – When work feels like play (aka How to become great at anything)

(19:04) – From weakness to strength; how stuttering impacted John

(24:46) – From dream to reality; how John found his way to Clemson (the #1 ranked team in the country at the time)

(32:59) – Being a fish out of water in a new world

(35:58) – Youth sports – focusing on fun and embracing failure

(48:28) – “You’ve got a chance to make it as a pro.”

(53:07) – Setbacks, setbacks and more setbacks

(57:41) – Getting injured and thinking he was done

(01:01:09) – The power (and danger) of identity

(01:02:56) – Redemption, another shot, and embracing the Charleston Battery

(01:11:22) – Life after John’s playing days

Matt Wilpers is one of the “OG” Peloton instructors. He’s known for his super-positive and supportive style on the Bike, Tread and Row, and his analytical approach to all things training. He is also a seasoned coach who runs his own very successful fitness coaching business, helping athletes of all types achieve their goals.

In this conversation, Matt and Greg discuss Matt’s incredible journey to align his career with his passion for helping others—especially in the realm of health and fitness. They dive into tactics for stress management and Matt was kind enough to share some of the challenges he’s personally faced with mental health in the past, and the tactics he's used to address them head-on. They also get into the weeds on Power Zone training and Matt even designed up a training program for Greg on the fly.

Full episode segments:

(03:28) – What’s behind Matt’s positive coaching style

(06:45) – An analytical approach to training, customized to the athlete

(11:24) – Pivoting from Goldman Sachs to pre-med to Peloton

(23:37) – How Matt & Peloton have changed over the last six years

(34:52) – How Matt learned to deal with stress, anxiety & panic attacks

(43:16) – Matt’s sleep routine

(44:39) – Understanding Power Zone training and its benefits

(51:45) – Comparing & contrasting Power Zone and Heart Rate Zone training

(01:01:27) – Matt (kindly) designs up a training program for Greg on the fly

(01:15:35) – Rapid fire on Matt’s personal routines

(01:27:41) – One thing Matt has figured out in life

Candice Millard is a New York Times best-selling author who has written four incredible books in the narrative non-fiction space:

• The River of Doubt: Theodore Roosevelt's Darkest Journey

• Destiny of the Republic: A Tale of Madness, Medicine and the Murder of a President

• River of the Gods: Genius, Courage, and Betrayal in the Search for the Source of the Nile

• Hero of the Empire: The Boer War, a Daring Escape, and the Making of Winston Churchill

Candice has an amazing talent for turning history into absolutely thrilling, page-turning drama. In this conversation, Greg and Candice go deep on everything from her research and writing process, to the inside scoop on some of her books, to her own experience as a parent and someone who’s dealt with tragedy in her own life at times – similar to the characters she writes about.

Episode segments:

(07:24) -- How suffering forges (and reveals) character

(11:39) -- The unbelievably talented James A. Garfield

(16:33) -- How damn hard it was to live in the 1800’s & early 1900’s

(22:58) -- How Candice dealt with tragedy striking in her own life

(34:34) -- Breaking down her five-year (!) writing process

(38:08) -- The absolute magic (and necessity) of research trips

(41:33) -- When something shocking fell from an envelope in the Library of Congress

(51:00) -- Building narratives and the art of storytelling

(01:00:17) -- Inspiring a love of reading and writing

(01:05:57) -- Candice’s own reading habits

(01:09:36) -- The importance of legacy and how Candice thinks about hers

(01:14:11) – One thing that Candice has figured out in life

(01:17:15) -- The scoop on Candice’s next book!!

Kevin Kelly is one of the world's leading thinkers and writers on all things technology.

Since co-founding Wired Magazine in 1993, he has consistently been at the forefront in predicting and interpreting technology trends from the advent of the internet, to mobile telephony, to artificial intelligence. He has explored these themes in books like The Inevitable, Out of Control and What Technology Wants. He is also a connoisseur of all things Asian culture and chronicled his journeys through the region in a 3-volume opus titled Vanishing Asia.

In his latest book, Kevin has turned inward to compile 70+ years of life advice into a compact, highly readable, and incredibly enjoyable book titled Excellent Advice for Living, in which he shares bite-sized nuggets of wisdom covering the practical to the deeply philosophical.

In the conversation, Greg and Kevin start with the emergence of generative Artificial Intelligence technologies and then dive in deep on the many gems of life advice in Kevin's new book.

Episode segments:

(03:18) - Putting the latest AI developments (ChatGPT) into context

(11:44) - AI as a productivity and employment enhancer, not a job-replacer

(16:28) - Career advice in a world of Artificial Intelligence

(21:33) - The original title of Kevin's new book, and why being clear > being clever when writing

(26:56) - A "laying around the house" book

(31:30) - Being intentional about rituals and "rites of passage" for your kids

(40:25) - How others see who you are becoming before you do

(45:38) - Gratitude as the cheapest form of therapy

(48:23) - Choosing to believe that the universe is conspiring to help you

(54:05) - What Kevin might be wrong about in 100 years

(56:27) - One thing Kevin has learned in life that most others haven't yet

Todd Herman is a world-renowned mental performance coach and mentor to everyone from Olympic athletes and pro sports stars to CEOs and entrepreneurs.

Todd is also the author of The Alter Ego Effect, a ground-breaking book on the power of creating alter egos to help us optimize our performance from the board room to the playing field.

In this conversation, Greg and Todd talk about coaching and identity, and get into the weeds on how all of us can leverage alter egos to improve our performance in various parts of our lives.

Episode segments:

(03:21) – Todd’s background & coaching business
(08:00) – Why coaching is so rewarding
(12:47) – Red light & green light activities for personal & business growth
(16:09) – The power of taking actions that don’t scale
(26:24) – The best advice Todd ever received
(31:29) – What is the Alter Ego Effect?
(44:42) – Tactics for creating an alter ego
(53:44) – How to decide which area of your life needs an alter ego
(56:03) – Todd helps Greg set up a framework for his own alter ego
(01:10:58) – How giving yourself a new name or look can change your identity
(01:18:10) – One thing Todd has figured out in life that others haven’t

Louie Ruvolo is an incredibly impressive guy. After struggling with alcohol addiction for much of his life, he was able to turn things around and unlock incredible levels of success for himself. Now, at the age of 58, Louie is accomplishing some seriously impressive feats on a regular basis—including recently becoming an Ironman Triathlete and finishing a 100-mile Ultra Marathon.

Louie’s story is inspiring. If you know anyone struggling with addiction, they may benefit from a listen to this one.

Episode Segments:

(04:13) – Hitting rock bottom
(13:16) – Beginning to turn things around
(17:30) – An AA meeting that changed everything
(23:53) – Getting through Year 1 of sobriety
(35:56) – The first step for someone who is struggling with addiction
(39:20) – A morning routine that starts at 3:15am
(43:04) – Aiming to write every day
(44:49) – The importance of breath work
((52:28) – What Louie learned from karate
(59:50) – Training, nutrition & supplements
(01:18:29) – How to get started if you’re out of shape today
(01:22:11) – Louie’s take on the alcohol-free movement
(01:29:24) – One thing Louie has figured out in life

Denis Morton is a well-known and much-loved Peloton instructor. The Peloton community knows him as someone who brings energy, enthusiasm and also an incredibly informed and diverse music taste to every ride and every yoga session. 

In this episode, Greg and Denis go deep on everything from Denis' background, to how his life has changed since joined Peloton, to his daily routines. 

Episode Segments:

(03:36) - Where the Legend of Denis Morton began
(10:43) - Finding Yoga and a Career in Fitness
(19:26) - Getting the Call That Changed His Life
(25:50) - How Life has Changed Since Joining Peloton
(30:35) - Finding Purpose by Adding Value to Others
(36:33) - The Denis Morton Sleep Routine
(41:43) - How Denis Approaches Nutrition
(45:49) - Thoughts on Fitness Devices
(49:39) - Zone 2 Training & Fitness After 40
(58:04) - Rapid Fire on All Things Denis 

Most people know Dickie Bush as one of the most prolific creators on Twitter and increasingly on other platforms like YouTube and LinkedIn as well. 

He's built an impressive follower-base of 300k+ on Twitter and is also building a digital writing business called Ship30for30 that has already taught 6000 people to write online daily. 

But perhaps just as impressive are the systems that Dickie has built for his own health and fitness. 

In this episode, Dickie and Greg go deep on Dickie's routines for:

- Sleep
- Nutrition
- Fitness

Specifically...

(02:37) - Dickie's experience as a professional Call of Duty player and his baseball career
(08:19) - His decision to leave BlackRock to build Ship30for30 full-time
(14:59) - His experience starting and growing a business over the last 2 years
(22:41) - His journey to losing 100 lbs
(26:28) - Dickie's formula for success: Volume, Intensity & Obsession
(31:52) - Getting granular on Dickie's sleep routine
(38:16) - Dickie's current morning routine
(44:49) - How Dickie built a running habit in 2022
(49:46) - The Dickie Bush nutrition playbook
(55:46) - The impact of quitting alcohol for one year
(01:04:40) - Hustle culture, Twitter trolls & and killing your "once's"

Bill Shufelt is the CEO and Co-Founder of Athletic Brewing Company. 

Athletic is the #1 non-alcoholic brewer in the U.S. with a 55% market share in this fast-growing category. 

In the conversation, Bill and Greg go deep on:

• The opportunity Bill spotted in non-alcoholic beer and what it was like convincing others
• The factors that are driving massive growth in non-alcoholic beverages
• The biggest challenges, including stigmas and social uncertainties related to consuming non-alcoholic beer
• The competitive environment in the space and what the entry of large brewers means
• The habits and practices that keep Bill grounded (and he very much is!)
• Where the industry (and Bill) go from here

Greg & Bill also referenced this episode of the Huberman Lab podcast: 

If you don’t already follow Dan Go on platforms like Twitter and Instagram, you’re missing out!

Dan is a well-known fitness coach to entrepreneurs and corporate executives.

With over 200k followers on Twitter, Dan’s regular flow of content and ideas on living healthier lives has touched a chord with many.

In this conversation, Greg and Dan focus specifically on the strategies and tactics that Dan uses himself and with his clients to get (or stay) fit.

Specifically, they cover:

· Why “how” you eat can be as important as “what” you eat – and why bringing awareness to our eating habits is so critical

· Dan’s view that “what gets measured gets managed” and the key metrics he recommends we all track from our weight to our blood work

· What a sustainable fitness routine can look like – including the mix of cardio and strength-training, along with specific must-do movements

· They also get into sleep and talk about the specifics of Dan’s ERS sleep methodology, focused on Environment, Routine, and Supplements. And Dan also gives some insight into his recent experimentation with mouth-taping.

Teddy Mitrosilis knows a thing or two about mindset. 

He was a D1 athlete in the ACC. He helped grow a start-up from 15 to 150 people. And, oh yeah, he's trained with Navy SEALS.

Now, as an executive coach, Teddy helps teams and executives cultivate a winning mindset. 

In this wide-ranging conversation, Teddy and Greg discuss:

• How lessons in adversity on the ballfield have shaped Teddy's mindset today
• The three of pillars of a healthy mindset: Be Patient. Be Present. Be Deliberate.
• The counterintuitive lessons Teddy learned from training with Navy SEALS and how you can apply them yourself
• The power of the spoken word and how you can use it to change your own mindset
• Teddy's three pillars of wellness: Nourish your mind, Nourish your body, Nourish your soul
• And finally, what Teddy has learned about growing an audience on Twitter and LinkedIn

Jesse Pujji is a seriously impressive guy. He’s a graduate of Wharton, and an alum of great companies like Goldman Sachs and McKinsey. But perhaps most impressively he is an incredibly successful entrepreneur.

• He built and successfully exited a multi-million dollar business in the digital marketing world 
• He started and runs a venture studio called Gateway X from which he has already launched three successful businesses 
• And in his spare time, he has a built a massive following on Twitter where he regularly shares insights on entrepreneurship. 

In this conversation, Jesse and Greg go deep on topics like:

• Why finding a coach changed Jesse's life - and how you can find one for yourself
• What really motivates us - from fear to love (a Conscious Leadership framework)
• How to operate in your Zone of Genius. 

Jesse also shares detailed tips on how he manages everything from his fitness to his inbox. 

Michael Girdley is an accomplished entrepreneur who has built an incredibly impressive career for himself, comprising roles across a diverse portfolio of companies. He is involved in 9 different ventures currently including serving as Chairman and co-founder of Dura Software, which specializes in so-called hyper-niche software products; he is also a partner at Geekdom Fund, a seed-stage tech venture capital fund, and he serves in leadership roles at a variety of companies and early-stage ventures including: CodeUp, Effectual Ventures, and Red Runner Coffee to name just a few.

"A great coach can help transform you from where you are today, to where you want to go."

Josh Bonhotal is the VP of Performance at Future, a technology-enabled fitness company that is attacking the massive opportunity in 1 to 1 coaching. 

Before joining Future, Josh served as Director of Sports Performance for Purdue University's men's basketball program, and prior to that, as Assistant Strength & Conditioning Coach for the Chicago Bulls. 

In the conversation, Greg and Josh discuss:

• How technologies like wearables, video conferencing and texting are opening up a new world of coaching models
• Why 1 to 1 coaching is so effective - from better knowledge transfer to accountability
• How Future's model is focused on bringing top-level coaching to the mass market
• How the industry may evolve and why companies like Future, Eight Sleep, Whoop, Peloton and others may end up "winning together"

Nathalie Rachel Sinyard is a behavioral economist most known for her work on identifying and avoiding burnout. 

As an academic, entrepreneur, investor and consultant to corporate executives, Nathalie's work centers around the mind-body loop and how we can avoid the devastating effects of burnout by more intentionally designing our days, our environments, and ultimately, our lives. 

In the conversation, Nathalie and Greg talk about:

• What burnout is and how it manifests itself
• Personal stories from both Nathalie and Greg on their experiences with burnout
• Strategies for avoiding burnout, including focusing on: Inspiration, Connection, Deep Work and Nature

Jon Finkel has built a career (and a life) that is true to himself. 

Jon is an accomplished writer whose work has appeared everywhere from Men's Health and GQ to The New York Times. An award-winning author, Jon has written a number of books both with and about athletes like Charlie Ward, Nate Robinson, Mean Joe Greene and many more.

In this conversation, Greg and Jon discuss:

• Chasing down your dream and blazing a career path that is true to yourself
• Combatting imposter syndrome
• The art of asking great questions
• Why energy + preparation is a killer combination for success
• Staying motivated in your career and your fitness
• Being willing to change your mind

Amir Hajizamani is a London-based, Cambridge-educated product management coach and consultant in the technology industry.

He also happens to be an incredibly thoughtful and nuanced thinker in matters related to identifying one's purpose and attempting to live up to one's desired ideals. 

In this open, honest, and at times, deeply personal conversation, Amir and Greg discuss the concept of a "personal manifesto" or a life document meant to help establish a set of guiding principles to live by. They dive into the rationale for creating such a life-governing document and also explore the benefits and challenges of attempting to live up to one's own high expectations. 

SHOW NOTES

Mac Lackey has started and successfully sold six Web 1.0 & 2.0 businesses.

Now, he’s more fired up than he’s been in 25 years. Why? Because he sees the potential in Web 3.0 and NFTs.

In this conversation, Greg and Mac discuss the basics of Web 3.0 and NFTs and get into detail on new and innovative ways that they can be used.

Dave Kline is the Career Whisperer. 

He's spent the last 20 years helping some of the world's premier financial institutions hire the right people and get the most out of them. 

In this conversation, Dave shares lessons from his decade at Bridgewater Associates, the largest hedge fund in the world, known for their incredibly unique and "radically transparent" culture. 

Dave and Greg talk:

• Recruiting the best talent
• Standing out in a crowded job market
• Delivering and receiving tough feedback
• Uncovering the root cause of major problems
• And believe it or not... how to grow Greg's Twitter following...

Many listeners will be familiar with Dave's rapid ascent on the Twitter platform and he and Greg discuss how he's done it and what he's learned about online communities along the way. 

Intentional Wisdom, the podcast, is finally here! Well, almost. The first "real" episodes will be dropping soon, but here's your quick preview of what to expect. 

Greg will be speaking with experts from the worlds of business, healthcare, fitness and technology about the steps they've followed to find success in their own careers and lives. He'll be diving into specifics to uncover the practical and actionable strategies that will help you improve your own career, motivation, habits and even physical and mental health. 

Please remember to follow, rate and review the show on your favorite podcast platform.