What does it actually take to do an Iron Man – while finishing a PhD at the same time?
In this episode, Adam and Andy sit down with the show's very first official SCPWILUT guest (Super Cool People Who I Look Up To) – Dr. Hannah Ashby – who completed one of the toughest Iron Mans on the circuit as her first ever triathlon, marathon, road race AND open water swim… all while wrapping up four years of PhD research into molecular virology research into MPOX (monkeypox). Mad.
We get into the neuroscience of goal setting and the \"temporal self\", why motivation is fleeting and you can never bank on it, how your brain actually builds habits through reward and neuroplasticity, and why the trick to not getting overwhelmed is learning to zoom out to the big goal and then back to just today.
We want to hear from you! Don't hesitate to email the show: adamwright@aypuk.com
Buy us a Coffee!: https://ko-fi.com/onebrainpodcast
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Chapters
00:00 - Clip
01:39 - Intro & the 3 types of episode (ft. the SCPWILUT acronym)
02:54 - Meet Hannah: a virology PhD & a debut Iron Man
04:28 - What actually IS an Iron Man?
05:58 - Her first EVER triathlon, swim, road race & marathon
06:33 - Training 12–15 hours a week around a PhD
07:27 - Why do it? Proving beyond the limits of your capability
08:57 - The psychological battle vs the physical one
09:31 - Racing for your future self
10:21 - Goal setting: far, mid & near goals
11:56 - The temporal self (ft. a harmonic choir)
14:01 - The time commitment nobody sees
16:58 - Habits, neuroplasticity & removing the second choice
17:59 - Start somewhere: brick by brick & self-kindness
19:23 - Rewards – how your brain actually builds habits
21:00 - Running isn't fun – it's the feeling after
21:45 - Dr. Ashby & the micro-habits behind the title
23:44 - Motivation is fleeting (ft. sleep inertia)
24:29 - Adam's return to the gym: the barriers are LOUD
25:36 - Your brain isn't a happiness machine
26:07 - Just put your shoes on & go
28:01 - The streak trap: social media & habits
29:16 - Zoom out, zoom in: beating the overwhelm
30:37 - Why starting something new feels so isolating
31:33 - The PhD: what is molecular virology? (MPOX explained)
32:49 - How Hannah fell into it (ft. a missed grade)
34:07 - The right mindset beats the right skills
35:11 - Setbacks & why your path is meant to deviate
37:16 - The trap of dwelling on 'what could have been'
38:01 - Injury, losing your speed & rebuilding the love
38:43 - Resilience, self-belief & the next door
39:13 - What's next? Running up a mountain for fun
41:00 - The neuroscience of pain becoming pleasure
41:30 - Outro
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This podcast will change your life, if you let it.
Welcome to One Brain At A Time, an Action Your Potential podcast.
At the top of your neck you have the most powerful processing device in the known universe. But no-one's ever told you how it works... until now.
Each Monday, Action Your Potential consultants Adam Wright and Andy Feist strip away the jargon and break down the neuroscience into practical tools you can apply straight away.
Entertaining, evidence-based, and 100% woo-woo free. That's a guarantee.
Subscribe today wherever you get your podcasts and watch the full episodes on Youtube.
If you want to learn more about the work we do at AYP, you can find out more information on our website!
📧 Email us questions at adamwright@aypuk.com.
👀 Watch our episodes on our youtube channel: https://www.youtube.com/@OneBrainPodcast
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📬 Subscribe to the AYP Newsletter: https://substack.com/@actionyourpotential
One Brain At A Time is written and presented by Adam Wright & Andy Feist. Production from Adam Wright and Andy Feist. Intro Music: “Happy Life” by Fredji (https://www.youtube.com/watch?v=XvQ-5RCt9xs&list=PLfP6i5T0-DkK-1uhfhicxlQ2FJwbuA7uU&index=26). One Brain At A Time is an Action Your Potential production.
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