NUGGETS: Bite-Sized Lessons to Help You Live, Lead, and Think Better

Norwegians may be bad at small talk — but they’re exceptionally good at belonging.In this Christmas Special of NUGGETS, Pellegrino and Francois explore why Christmas works so well in Norway, and what we can all learn from it — wherever we live.They talk about:·     Why rituals calm a busy, stressed world·     How lowering expectations can create deeper joy·     Why belonging beats perfection·     The power of doing “the same procedure as last year”·     And why Christmas doesn’t have to be big to be meaningfulThis episode is about togetherness over performance, depth over breadth, and presence over polish — with reflections on tradition, loss, gratitude, and reaching out to those who find Christmas hard.A calm, human conversation about what really matters at the end of the year.🎄 Merry Christmas from NUGGETS.

When life slaps you in the face, do you bounce back – or spiral into worst-case scenarios?In this NUGGETS episode, Pellegrino and Francois dive into resilience: what it really is, why some of us catastrophise over tiny things (like an empty fridge…), and how we can train our “bounce-back ability” on purpose.Inspired by a certain blue fish who says “just keep swimming,” they explore:The difference between positivity and real resilienceWhy getting offended by everything can weaken your “resilience muscles”How tough times, shame and setbacks actually build backboneThe danger of turning every problem into an apocalyptic disaster in your headYou’ll also get three super-practical tools you can use the next time your brain goes into meltdown mode:The 90-second reset – a simple breathing trick to ride out emotional storms“Name it to tame it” – how labelling your feeling calms your nervous systemThe 3-question snapback – “What’s happening? What can I do? Will this matter in 10 days?”If you’ve ever thought, “I’m overreacting, but I can’t stop,” this nugget is for you.🎧 Hit play and start training your resilience – one small bounce-back at a time.

Francois is back – and we’re talking about something we all struggle with: CONTROL.Why do traffic jams, delayed flights, spinning beachballs on our laptops and “typing…” dots in WhatsApp stress us out so much? It’s not the event itself – it’s the powerlessness and not knowing that drives our brain crazy.In this episode of NUGGETS, Pellegrino and Francois dig into:Why the brain hates uncertainty more than painPlacebo buttons (elevator and traffic light buttons that don’t actually work) and why they still calm us downA wild “snake and rock” experiment that shows how predictability reduces stressControl freaks, parenting, and agency at work – when control helps and when it suffocatesAnd in the new segment “What Can You Do?” you’ll get 3 practical tools for everyday life:Creating your own “psychological button” to regain calmBringing clarity to vague plans and worriesThe 10-minute rule for taking back control when everything feels messyA bite-sized conversation about stress, certainty and small choices that give you your power back.

Francois is out with a heroic case of man flu (he’ll survive), so today it’s just Pellegrino — alone in his man cave — reflecting on a moment that changed his entire working life.This episode is about identity, reinvention, and the psychological power of acceptance. Not the passive kind. The kind that creates clarity — and movement.Pellegrino shares how, when COVID hit and his entire calendar vanished in a week, he didn’t just lose work — he lost identity. And how a forgotten guest room in his cellar became the place where he rebuilt everything from scratch.In this episode you’ll learn:why waiting is the worst form of being stuckhow acceptance unlocks actionwhy crisis doesn’t create who you are — it reveals who you already arethe moment acceptance finally arrived (and what happened next)three practical ways to build your “acceptance muscle” this weekThis short, intimate Nugget sets up next week’s episode on Control — why humans hate powerlessness, why uncertainty triggers ancient threat systems, and how to reclaim agency in everyday life.Francois returns next week… assuming he survives the man flu.

Why do some people look calm and confident on stage… while the rest of us feel like we’re being chased by a tiger?In this episode of NUGGETS, Pellegrino and Francois break down one of the biggest myths in communication:Confidence on stage isn’t something you’re born with — it’s something you build.From the amygdala’s panic signals to dopamine, mirror neurons, and the surprising relationship between ego and insecurity, we explore what’s really happening in your brain when all eyes are on you.You’ll learn:• Why nerves are normal — and how to use them• The science behind fear, presence, and emotional states• How authenticity beats perfection every time• Why stories connect and slides don’t• The tiny trick Pellegrino uses before big events• And why the best presenters aren’t performers — they’re collaboratorsWhether you pitch, teach, lead, or simply want to feel less terrified when speaking up in a room, this episode gives you practical, human tools you can use immediately.Tune in — and discover why confidence isn’t being flawless… it’s being human in public.Because a nugget a day keeps the dullness away.

Is love a miracle… or nature’s smartest con?In this episode of NUGGETS, Pellegrino and Francois dive into the messy, magical, biochemical force that hijacks our brains and convinces us to jump head-first into love.Drawing on Helen Fisher’s research, dopamine science, evolutionary psychology, Love Actually, and one unforgettable cameo from Francois’ real soulmate — Caesar the dog — they unpack:Why “falling in love” hits the same circuits as addictionWhy the magical rush fades after 2–3 yearsHow unrealistic expectations (not reality) ruin relationshipsThe truth behind the 7-year itch and Hollywood love mythsWhy long-term love becomes a choice, not a chemical reactionWhat dogs teach us about unconditional loyaltyFunny, relatable, and surprisingly emotional, this episode is for romantics, realists, dog lovers, and anyone who’s ever wondered why we love the way we do.Because the biggest scam in nature… is also the one we keep running toward.That’s today’s Nugget. See you next time.

Why do we treat “busy” like a badge of honour?In this NUGGETS episode, Pellegrino and Francois dive into one of the great modern addictions — busyness. From bees and lions to burnout and balance, they explore why constant motion makes us feel valuable, why mild stress quietly erodes creativity, and why slowing down often feels scarier than speeding up.You’ll hear:Why “busy” became a modern status symbolHow our brains confuse motion with meaningWhy constant mild stress burns focus, empathy, and perspectiveThe emotional armour underneath busyness — avoiding doubt, regret, and stillnessThe simple antidote: noticingThis is an invitation to pause, breathe, and notice what your mind does when you finally stop.Because the smartest people don’t just know how to move — they know when to stop.

Why do we avoid talking to strangers — and what does it cost us?In this episode of NUGGETS, Pellegrino and Francois explore the quiet power of everyday encounters: the compliment that opens a door, the one curious question that changes the mood on a bus, and even the story of an English bulldog named Caesar who turns heads (and starts conversations).From Walt Whitman — beautifully read by Sir Kenneth Branagh — to Norway’s Generation M pairing youth with elders for honest, meaningful chats, this episode digs into why small talk isn’t small at all. It’s human. It’s how we escape our echo chambers. It’s how we grow.You’ll learn:✔️ Why we look down, plug in, and pass by — and how to reverse it✔️ How a simple “entry ticket” (a compliment or a question) transforms a moment✔️ What reading the room like a great taxi driver really means✔️ Why people want your presence, not your perfection✔️ And Ram Dass’s reminder that says it all: “We’re all just walking each other home.”A gentle challenge closes the episode: notice one person today — and offer a moment of connection. Not perfect. Just human.Because connection beats perfection, every time.

Success feels amazing… until it starts slowing you down.In this episode of NUGGETS, Pellegrino and Francois explore the paradox of success — how comfort, routine, and “doing well” can quietly kill curiosity, creativity, and long-term growth.From Vanilla Ice to The Matrix, from business stories to brain science, they unpack why the very thing that made you successful can also hold you back.You’ll hear why the brain prefers safety over exploration, how success creates a “comfort trap,” and why curiosity — not achievement — is the real engine of momentum. The boys share personal stories, practical tools, and one powerful reminder:Success is not a finish line — it’s a temptation. Curiosity is the antidote.Tune in to learn how to stay hungry, keep taking risks, and keep the buzz alive… even when things are going great.Because growth doesn’t stop when you win — it stops when you get comfortable.