excellence, actually
Steve Magness, Brad Stulberg, & Clay Skipper
"excellence, actually" is a podcast from The Growth Equation, hosted by Steve Magness, Brad Stulberg, and Clay Skipper. Drawing on their years of working and corresponding with Olympians, coaches, executives, world-class physicians, and other elite-level achievers in their coaching practice and professional careers, they give you the mental and physical tools, practices, habits, and frameworks used by the best in the world in the pursuit of excellence. Each episode will give you concrete ideas and tips to use in your life immediately to help you become more meaningfully engaged in the pursuits that support your goals and your values. This is not the performative nonsense that is peddled online by grifters and influencers, but the evidence-based systems that work for the best in the world. This is excellence, actually. (This podcast used to appear under the name FAREWELL.) Hosted on Acast. See acast.com/privacy for more information.
Episodes
Mentioned books
4 snips
Nov 27, 2025 • 40min
Q+A: On Bad Habits, Post-Race Fitness, and “Boring” Work
Listeners get insightful advice on managing intense work without falling into bad habits. The hosts dive into the balance between fleeting happiness from achievements and the search for lasting fulfillment. They tackle the challenge of finding meaning in tedious tasks and emphasize that every job has its boring moments. Differentiate between normal fatigue and chronic exhaustion in training is discussed, alongside strategies for post-race recovery. They encourage treating recovery as an experiment, blending data with personal experiences.
89 snips
Nov 20, 2025 • 41min
The Mental Fitness Playbook: Resilience, Regulation, and Flexibility
Explore the vital components of mental fitness: resilience, emotional regulation, and psychological flexibility. Discover the myths surrounding mental toughness, like toxic positivity and learned helplessness. Learn how community can aid in disaster recovery and the importance of meaning in managing stress. Gain insights from meditation research and ultra-running metaphors that highlight coping mechanisms. Embrace emotions as valuable information and practice psychological flexibility by aligning actions with values, even in tough times.
47 snips
Nov 13, 2025 • 47min
Doing it All: The CEO Who Ran a 2:29 Marathon (with Nick Thompson)
Nick Thompson, CEO of The Atlantic and author of The Running Ground, shares his remarkable journey as a marathoner and cancer survivor. He dives into his systematic approach to productivity, highlighting his Trello system and the importance of 'non-goals.' Thompson reveals how lessons from running translate to his work life and emphasizes the need for focused presence over worry. He also discusses the surprising breakthroughs that helped him shatter performance limits after his illness, shedding light on effective pacing strategies and managing mental barriers.
118 snips
Nov 6, 2025 • 45min
The Optimization Trap — and How to Escape It
The discussion kicks off with Yoshinobu Yamamoto's World Series heroics, illustrating the pitfalls of the optimization trap. Hosts explore how rigid routines can lead to fragility and choking under pressure. They emphasize the value of flexible pre-performance rituals and the importance of knowing when to abandon them. The episode dives into using safe-to-fail experiments to bolster self-efficacy and contrasts wisdom against fear in decision-making. Listeners learn that accepting failure can be a crucial part of achieving success in various fields.
76 snips
Oct 30, 2025 • 59min
The Marathon Mindset: How to Endure, Actually
Steve Magness, a renowned running coach and Olympic qualifier mentor, shares his insights on endurance and resilience in both running and life. He emphasizes the importance of realistic expectations and pacing to avoid early burnout. Steve discusses mental strategies, such as conserving cognitive energy and reframing nerves as signs of readiness. The conversation delves into using multiple goals to cope with setbacks and how the marathon serves as a powerful metaphor for personal growth. His wisdom transcends running, offering valuable life lessons about perseverance and process.
92 snips
Oct 23, 2025 • 44min
Everything You Need to Know About Managing Fatigue
Explore how fatigue is primarily a mental phenomenon, shaped by the brain to protect us from injury. Discover the fascinating central governor theory and how elite athletes often succumb to fatigue despite leading races. Learn the difference between novice and expert responses to fatigue signals, and how we can train our perception of effort. Dive into practical strategies like chunking tasks and managing expectations, empowering you to push limits while recognizing when to heed your body's warnings.
53 snips
Oct 16, 2025 • 36min
7 Lessons to Help You Unlock an Elite Competitor's Mindset
This episode dives into lessons from recent sports highlights. Discover how the Tigers and Mariners showcased focus in a grueling 15-inning game. A’ja Wilson's victory highlights the power of support and patience in success. The importance of community in countering doubt among elite athletes is explored, along with sportsmanship exemplified at the Chicago Marathon. Learn about the balance between preparation and letting go, and takeaway seven key insights on healthy competition and mental resilience.
82 snips
Oct 9, 2025 • 46min
How Curiosity Can Take Your Performance to the Next Level
Curiosity can be a game-changer in high-pressure situations, shifting mindsets from fear to an embrace of challenges. The hosts discuss how this transformative mindset activates the brain’s seeking pathways, enhancing performance. Real-world stories from elite athletes illustrate how curiosity can broaden perception and balance with confidence. They also explore tools to reframe failures as opportunities for exploration. Ultimately, learning to embrace curiosity leads to resilience and improved outcomes, even in the face of stress.
52 snips
Oct 2, 2025 • 34min
Is Self-Improvement Just Making Us More Selfish?
The discussion dives into whether self-improvement is genuinely beneficial or just fosters selfishness. Hosts critique popular self-help books that promise progress without real change. They explore the balance between personal agency and structural challenges, advocating for pragmatic use of self-help as tools rather than identities. The dangers of soundbites and online radicalization are highlighted, along with the importance of community and accountability in personal development. This engaging talk re-examines how we approach growth and excellence.
102 snips
Sep 25, 2025 • 38min
It's Time to Move Past Bullsh*t "Toughness"
Rethink the myths of toughness! Explore how grit isn’t just about enduring pain but cultivating true resilience. Discover how different sports define toughness and learn the importance of mindful attention to discomfort. Get practical tips for flexible toughness and understand when to push through and when to step back. Hear a critique of extreme macho bravado and avoidance, promoting a balanced approach to challenges. It's all about developing the right mindset for real-life toughness in work, relationships, and beyond!
