
excellence, actually
"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.
Latest episodes

Feb 17, 2021 • 49min
Getting Beyond Hack Culture
Hack culture—or the general idea that there are specific products, services, or supplements that will quickly make you healthier, happier, fitter, and more productive—has taken off in the last decade. In this episode of the Growth Equation podcast, Brad and Steve explore how and why this has happened. They discuss what, if any, “hacks” may be worthwhile, and why so many people fall for the myriad other ones that don't work (at best) and are downright harmful (at worst). Since the goal of this show is never to be doom and gloom, they also spend time on what actually works to become healthier, happier, fitter, and more productive, outlining the steps that actually make a difference and that everyone can take.Check out our exclusive community offers and special launch giveaways on Patreon here.You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherPlease write a review on Apple Podcasts and help new listeners discover the show!Find Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post Getting Beyond Hack Culture appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

Feb 10, 2021 • 49min
The Science of Pacing (And Not Just For Sport, But All Big Projects In Life)
COVID-19 has often been compared to a marathon (by us, too! Brad wrote a piece in The New York Times back in May of 2020 saying as much). A big part of this analogy relies on the importance of pacing; and not just physically, but how you frame the pandemic in your mind, too. Yet it's not just COVID-19 that a framework of pacing is helpful for; it's all the big projects in our lives. In this episode of the Growth Equation podcast, Brad and Steve explore how and why pacing is such a useful mental model for approaching diverse endeavors, from a marathon, to writing a book, to starting a company. They introduce four different pacing strategies—positive, even, negative, and variable—and discuss the situations when each makes sense. They also talk about the relationship between the different pacing strategies and risk tolerance; reward upside; and one's experience for the task at hand. You'll leave this episode with a new way to think about progress and a toolkit (and language) for aligning your speed with what's in front of you.You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherCheck out our exclusive community offers and special launch giveaways on Patreon here.Please write a review on Apple Podcasts and help new listeners discover the show!Find Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post The Science of Pacing (And Not Just For Sport, But All Big Projects In Life) appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

4 snips
Feb 3, 2021 • 44min
Teamwork, Flow, and Peak Performance on K2
A few weeks ago, a team of Nepali climbers made history, summiting K2 for the first time in winter, a feat that represents mountaineering's last crowned jewel. In this episode of the Growth Equation podcast, Brad and Steve delve into how the impossible was made possible. In particular, they focus on the role of teamwork, pride, and purpose in a sport that is often very individualistic and egocentric. They then zoom out of climbing to discuss the fascinating science behind the principles that took these Nepali climbers to the top of the world, and they explore how these same principles can help all of us climb the metaphorical mountains in our own lives.(In the show, we mentioned a video of the last 10 meters of the ascent. Here it is!)Please write a review on Apple Podcasts and help new listeners discover the show!You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherFind Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post Teamwork, Flow, and Peak Performance on K2 appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

Jan 27, 2021 • 39min
Tom Brady and the Relationship Between Peak Performance and Age
This past weekend, in the NFL playoffs, one game featured quarterbacks aged 37 and 43. The other game featured quarterbacks aged 24 and 25. Quite a stark difference, huh? In this episode of the Growth Equation podcast, Brad and Steve dive into the relationship between peak performance and age. They draw upon the latest research and their own coaching experience to introduce a simple framework for thinking about aging and peak performance: two curves that eventually meet—one for raw talent and quickness; the other for wisdom and experience. They discuss how these curves are unique for different pursuits and different people, and they offer advice on planning and executing a career or craft over time. This conversation is a good one; it combines conceptual nerding out with practical tips.Please write a review on Apple Podcasts and help new listeners discover the show!You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherFind Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post Tom Brady and the Relationship Between Peak Performance and Age appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

Jan 20, 2021 • 1h
Factors of Resilience
Resilience is the capacity to bounce back when you get knocked down and to persevere during challenging times. It is a timeless quality, but also one that feels particularly timely. In this episode of the Growth Equation podcast, Brad and Steve discuss what they refer to as the factors of resilience, or the attributes and practices that help people to cultivate this important quality. Per the usual, they draw on the latest research, historical patterns, and their experience coaching individuals through dark times. In all, there are nine factors of resilience. Each is helpful on its own, but their power is fullest when they are applied collectively. In this hour, Brad and Steve walk you how through how to do just that.Please write a review on Apple Podcasts and help new listeners discover the show!You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherFind Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post Factors of Resilience appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

Jan 13, 2021 • 44min
The Secrets of Lasting Change
Over 70 percent of New Year's resolutions fail in the span of just a few weeks. Yikes. In this episode of the Growth Equation podcast, Brad and Steve discuss what the latest science says on making change that sticks. They touch on the habit-forming cycle of trigger, behavior, reward, and discuss why so many people follow it and still fail. They offer additional frameworks and practices that are proven to drive meaningful and sustainable change, and they discuss their own personal challenges with the topic too.Please write a review on Apple Podcasts and help new listeners discover the show!You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherFind Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post The Secrets of Lasting Change appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

Jan 6, 2021 • 46min
We Finally Made it to 2021—Now What?
Well, 2020 was a long and challenging year. It's over! But just because the calendar flipped doesn't mean everything is suddenly fine. In this episode of the Growth Equation podcast, Brad and Steve discuss an interesting behavioral science concept called the “fresh start effect,” which says people tend to start aspirational behaviors on Mondays, the first day of a new month, and certainly at the beginning of a new year. From there, they talk about the importance of tempering expectations in the now while, at the same time, being optimistic for the future. For example, with COVID-19, though everyone is (rightfully) excited about vaccines, the truth is that we just got to mile 20 of a marathon. This is not the time to celebrate; it's the time to dig in, knowing the celebration is down the road. Finally, they conclude by discussing individual goals for 2021 and various insights, self-talk strategies, and practices that can help you stay on the path and achieve them.Please write a review on Apple Podcasts and help new listeners discover the show!You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherFind Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post We Finally Made it to 2021—Now What? appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

Dec 30, 2020 • 55min
How to Make Your Brain a Better Place
In this episode of the Growth Equation podcast, Brad and Steve discuss the evidence-based, do-it-yourself methodologies to improve day-to-day mental health and well-being. They explore movement, meditation, and other ways to create space between a situation and your response to it. There is a whole lot of noise when it comes to this sort of stuff, and in this episode, Brad and Steve focus in on signal, aka, the stuff that actually works.Please write a review on Apple Podcasts and help new listeners discover the show!You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherFind Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post How to Make Your Brain a Better Place appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

Dec 23, 2020 • 39min
Taylor Swift and the Principles of Hot Streaks
Taylor Swift just released her latest album, Evermore. It is wonderful. It is also the second album she's released this year, following Folklore, which is also wonderful, and was released back in July. The crazy thing is this: Swift didn't start working on either of these albums until April of this year. This means that she averaged writing a song about every 7 days for 225 days. Originally, Folklore was slated to come out in March of 2021, and Evermore significantly down the road from there. As context, before this creative burst, Swift put out an album about once every two years. Yet many critics say these two recent albums, in a span of just a few months, may be her best yet. In this episode of The Growth Equation podcast, we explore Swift's hot streak as a way to better understand the science, and art, of getting into a groove more broadly. We discuss entering a rhythm, maintaining a rhythm, and exiting a rhythm; as well as the common cycle of mastery: from simple, to complex, to simple but different.Please write a review on Apple Podcasts and help new listeners discover the show!You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherFind Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post Taylor Swift and the Principles of Hot Streaks appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.

Dec 16, 2020 • 50min
The Trappings of Unchecked Striving: Zappos and Tony Hsieh’s Tragic Death
A few weeks ago, Zappos founder and CEO Tony Hsieh tragically died in a house fire. It is unclear whether the death was accidental, if Hsieh was intoxicated at the time, or if he locked himself in a room. What is clear is that during the last few months of his life, Hsieh was spiraling downward into substance abuse (nitrous oxide) and biohacking (starvation and nonsensical sleep schedules), while at the same time latching onto utopian fantasies. This somber but important episode takes Hsieh's devastating story as an inroad to explore how even the smartest, kindest, most optimistic souls can all too easily veer off the path, and how if we are not careful, we can too.Forbes article on Hsieh's “American Tragedy of Self-Destruction” mentioned in the show.Brad's new post on a toxic culture that says you should be happy and healthy always. Please write a review on Apple Podcasts and help new listeners discover the show!You can find the podcast on:iTunes and Apple PodcastsSpotifyAndroidStitcherFind Brad and Steve on Twitter: @Bstulberg and @stevemagnessThe post The Trappings of Unchecked Striving: Zappos and Tony Hsieh's Tragic Death appeared first on The Growth Equation. Hosted on Acast. See acast.com/privacy for more information.