FAREWELL

Badwater 135 is a 135-mile race across Death Valley, where temperatures reach 125 degrees, runners cover an elevation gain of more than 20,000 feet, and where one of the primary injury concerns is organ failure. Today's guest, Kelaine Conochan, has completed it twice. Her most recent Badwater finish came this past July with Clay acting as one of the four members of her crew. She has also completed three 100-milers, nine 50-milers, and more than 20 marathons, with multiple Boston-qualifying finishes. Today, she talks about her training for Badwater—which included running 100+ mile weeks and heat training that require hour-long sits in a 160-degree sauna—as well as what her experience with endurance and performance has taught her about relinquishing control, vulnerability, problem-solving, and learning how to navigate extreme difficulty."Badwater ultramarathon: What I lost and found during 135 miles of the world's most impossible run" by Kelaine Conochan (ESPN):https://www.espn.com/espn/story/_/id/32691727/badwater-ultramarathon-lost-found-135-miles-world-most-impossible-runJoin The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 

Happy New Year! To celebrate, we've put together a special edition of The Coach Up, looking and highlighting 25 of our favorite learnings from a year of FAREWELL. Plus: five questions to ask yourself to get closer to where you want to be in 2025.Join The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 

We use the last episode of the 2024 calendar to reflect on the year, discussing the tools or mental frameworks we found most useful, the biggest lessons learned, our favorite performances, and the most impactful books we read. Thanks for helping to give us a great year! If you like the podcast, please consider giving us the gift of recommending to a friend (or three!).Join The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 

Oxford's 2024 word of the year is "brain rot" (which appears, to us at least, to be two words). What does it mean? "The deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content)." It is a common symptom of living in an age where so much of our consumption takes place in the frenzied, distracted, and noisy digital world. So today, in an effort to carry healthier consumption habits into the new year, we discuss ways to take in information without losing your mental health.00:00 Welcome and Weekend Recap03:14 The Brain Rot Phenomenon05:08 Defining Brain Rot and Its Impact06:51 The Struggle with Internet Consumption11:52 Personal Experiences with Brain Rot17:14 Solutions to Combat Brain Rot21:17 The Dangers of Snacking and Social Media21:26 Creating a Healthy Routine22:25 Connecting Feelings with Actions23:41 Embracing Boredom for Creativity24:56 Engaging in Real-World Activities25:59 The Benefits of Reading Books29:20 Balancing News Consumption33:28 Designing Your Environment for Success37:49 The Socioeconomic Impact on Information Diet41:04 Training Resilience Against Distractions43:56 Micro Challenges for the New YearJoin The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 

On today's episode, we discuss the role of intense workouts ("Going to see God" as Steve calls it): the physical and psychological benefits and how you should use them. Then we answer a listener voicemail about the surprising science of beating procrastination: why you might be framing the problem wrong in your head (hint: it's not about being lazy or having bad time management), tips for getting started when you really feel like you can't, and when it's actually okay to keep pushing things off."Procrastinate Much? Manage Your Emotions (Not Your Time)" by Adam Granthttps://www.nytimes.com/2020/03/13/smarter-living/tips-to-stop-procrastinating.htmlJoin The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 

We all have bad days, when we can't get motivated, perform in the way we were hoping to, or adhere to the schedule we had planned. Contrary to popular belief, these are not roadblocks on the path to excellence. In fact, figuring out how to show up on days when you don't feel your best — and not allowing a bad day to spiral and become a bad week — is one of the keys to being a true pro. Today, we talk through physiological and psychological strategies for doing just that.01:13 Understanding Bad Days01:58 Strategies to Overcome Bad Days04:19 Importance of a Short Memory06:19 Tactical Approaches for Athletes12:23 Applying Strategies Beyond Sports16:21 The Myth of Perfect Routines18:31 Flexibility in High Performance22:35 Consistency Over Perfection25:10 The Importance of Just Doing It25:53 Training for Different Levels of Effort27:31 Writing Tips and Tricks28:54 The Sit-Stand-Lay Method for Focus29:36 Mindset Shifts and Expectations41:40 Strategies for Moving ForwardJoin The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 

The holiday season brings with it many traditions, two of which we're covering in today's episode: Navigating contentious conversations or disagreements with family members and incessant reminders to practice gratitude. Both of those can be difficult, so today we talk through strategies for knowing when to engage in disagreement and when to walk away, the surprising phrase that might help change someone's mind, and ways to practice and think about gratitude that are actually useful. Plus: a quick rundown on our favorite and least favorite Thanksgiving dishes.00:00 Introduction and Thanksgiving Greetings00:43 Voicemail Question: Handling Family Disagreements03:13 Strategies for Civil Conversations23:42 The Role of Gratitude in Our Lives38:22 Thanksgiving Dishes: Best and Worst42:10 Closing Remarks and Holiday WishesIf you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 

In conjunction with this week's Growth Equation newsletter, we're diving deep into the deteriorating state of public health in America. As the wellness industry continues to boom, our country's collective health continues to decline. Something is wrong. Today, we try to diagnose how we got here and where we might go next. Topics discussed include how to combat misinformation; why health grifting has gotten so bad; the increasingly problematic ways in which "studies" and "research" are used; what's wrong with cold tubs, supplement stacks, and demonizing single ingredients; what personal and societal level behaviors might help to improve the situation individually and collectively; lessons we can learn from Europe; common myths and mistakes about health and fitness; how to deepen physical literacy and overall health in our education system; and more.00:00 Introduction and Episode Overview00:37 The Health Crisis in America01:40 Misguided Health Movements03:00 Systemic Issues and Public Health08:42 Social Determinants of Health18:25 Practical Health Solutions26:11 Navigating Health Information28:56 The Cold Plunge Craze: A Case Study30:09 The Flaws in Cold Plunge Research30:59 The Influence of Social Media and Influencers31:42 The Kernel of Truth in Health Trends41:18 The Role of Physical Education in Health48:32 Policy and Health: The Bigger Picture51:01 Practical Health Advice and ConclusionJoin The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 

Today's episode draws on conversations with an Olympic gold medalist, an ultrarunner, and a Buddhist author to discuss a potential way to think about achievement that might help you focus on the process rather than the outcome—particularly if you're someone who is forever chasing the next thing.Join The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCastsGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503