The Dr. Greg Wells Podcast

Dr. Greg Wells
  • 4.4 (7)
  • MEDICINE
  • UPDATED WEEKLY

Healthy High Performance for a Limitless Life You can get healthier, improve your wellness, and live a limitless life and physiologist Dr. Greg Wells would love to be your trusted guide on that adventure. Dr. Greg is one of the rare scientists who can take research and make it understandable so that you can have a clear path to achieving your goals. In every episode, Dr. Greg and his expert guests will explain the science of how your body and brain work in a way that you can understand so you that you can get healthy, perform better, and live a limitless life.

  1. FEB 6

    Peace Before Performance with Dr. James Rouse

    High performers are getting trapped in a modern loop of overdoing + cortisol + information overload, chasing “biohacks” while skipping the inner foundation (hope, self-worth, presence) and the recovery that makes performance sustainable. Dr. James Rouse’s work in this episode is about reclaiming control: building purpose-driven rituals, creating contrast (hard effort + deep rest), and protecting nervous-system regulation so you can perform better without burning out. In today’s conversation James Rouse explores why hope isn’t passive—it’s a personal responsibility you practice daily. He and Dr. Wells unpack the physiology of overdoing (especially living on cortisol), and why sustainable high performance depends on contrast: peak effort paired with deep rest. James shares practical frameworks—“do the one thing,” build self-efficacy, start your day inside (heart coherence before the phone), and close your day with rituals that help you land and recover. You will learn… • How James defines hope as an “inclination of possibility” you choose and cultivate. • Why “biohacking” only works when it’s built on self-love, intention, and responsibility (not shortcuts). • A simple performance strategy: do one thing, witness it, and build self-efficacy (Bandura-style). • The “contrast lifestyle” idea: peak performance + deep rest, plus hot/cold and recovery practices. • James’ real-world morning and evening bookends (heart coherence first; “landing” routine + self-recognition). You will discover that your best performance doesn’t start with more intensity—it starts with more regulation. When you protect peace and presence first, the physiology of focus, energy, and recovery becomes much easier to access. One big challenge this episode solves: This episode helps the listener stop living in the “35–80% zone” of constant effort and constant stimulation—and instead build a repeatable rhythm of all-in effort followed by real recovery, so performance climbs while stress load drops.

  2. JAN 23

    How to Perform When It Matters Most with Dr. Dana Sinclair

    High performers often know what to do—but in decisive moments they get pulled into thoughts, feelings, fear, and outcome-focus, which breaks execution. Dana’s work solves the “pressure gap” by giving people a simple, repeatable plan to get calm-ish and refocus on task actions—so they can perform when it matters most. In today’s conversation Dana Sinclair explores why pressure doesn’t ruin performance—drifting into feelings and outcomes does. She breaks down her practical “shift when you drift” approach: get calm-ish (often with breath), identify what’s getting in your way, and lock onto a small number of task cues you can execute right now. Together, Dana and Dr. Wells unpack why confidence and rituals can be overrated if they distract from execution, and how tiny in-the-moment behaviors create better results under stress. You will learn… how to get “calm-ish” quickly using breathing (nose breathing + longer exhales), how to identify your top 2–3 pressure “hotspots” (fear, expectations, mistakes, outcome), and how to turn those into a simple sticky-note performance plan. You’ll also learn how to use performance cues (task actions), build a “facts list” to steady your self-talk, and use brief “daydreaming” (micro-imagery) to rehearse composure and execution. You will discover… that great performance is less about building the “right” feeling and more about choosing the “right” actions—especially when pressure spikes. Dana’s core idea: calm-ish + task cues = results, and results are what eventually build confidence (not the other way around). This episode helps the listener stop getting hijacked by pressure and outcome-thinking—and instead execute a simple in-the-moment reset that brings them back to what they can control: breathing, focus, and the next action.

  3. JAN 9

    From Mindset to SoulSet With Philip McKernan

    In today’s conversation Philip McKernan explores what it really takes to move from “doing all the right things” to living from a deeper, more aligned place—what he calls SoulSet™. He and Dr. Wells unpack why so many driven people chase goals, money, and control…and still feel like something is missing. Philip shares how creating space, asking better questions, and trading judgment for curiosity can open the door to clarity and meaningful change. The result is a practical, courageous path toward the work (and life) you were actually built to live.

  4. 07/04/2023

    Navy SEAL Strategies to Stay Calm and Execute Under Pressure

    Stephen is solving the “pressure gap”: the moment when stress hijacks focus and people react instead of respond—in leadership, business, and life—because they haven’t built a deliberate process to prepare for defining moments. In today’s conversation Stephen Drum explores what it really means to “perform on the X”—the critical moment when everything is on the line and you don’t get a do-over. He breaks down the difference between reacting and responding, and why presence, rehearsal, and simple performance cues matter more than raw intensity. Stephen also shares how Stoic philosophy, mindfulness, performance psychology, and breathing practices help leaders stay steady in chaos. You will learn how Navy SEAL teams prepare for “no-return” moments, and how to translate that into boardroom, relationship, and life pressure. You will learn practical tools to notice your stress signals early, pause, and choose a response that serves you. You will learn why confidence is earned through preparation (not “fake it till you make it”), and how to build a repeatable readiness process. You will learn simple breathing and mental rehearsal techniques that improve focus and composure fast. You will discover that your mind and body often respond to a high-stakes presentation (slides failing, tough feedback, big pitch) with the same stress physiology as truly dangerous situations—and the solution is a trained, deliberate process, not willpower. Stephen helps listeners solve the challenge of staying calm, clear, and decisive when pressure spikes—so they can execute effectively instead of getting pulled into fight/flight/freeze and regretful reactions.

  5. 06/20/2023

    The Three Levers: Andy Blow on sweat, sodium, and smarter hydration

    Andy is solving the “guesswork problem” in endurance performance: athletes lose wildly different amounts of fluid and sodium, so generic hydration advice leads to dehydration, cramping, GI distress, or even hyponatremia—and performance falls apart in the heat and over long durations. In today’s conversation Andy Blow explores why hydration and fueling are never one-size-fits-all—and how understanding your sweat losses can transform performance in long or hot training and racing. He and Dr. Wells break down sweat physiology, heat adaptation, and why you can “do everything right” yet still struggle if your sodium and fluid strategy doesn’t match your body. Andy also shares practical guardrails for drinking, electrolyte replacement, and carbohydrate intake, plus the simple “three levers” framework that helps athletes execute better under stress. You will learn why humans sweat (and why it’s a performance superpower), and how sweat is linked to blood plasma and electrolyte loss. You will learn the real-world range of sweat sodium losses (and why that range matters more the longer/hotter the event). You will learn how heat acclimation changes sweating, blood volume, and tolerance over ~2 weeks. You will learn practical hydration guidance (short sessions vs long sessions) and how to avoid overdrinking/underd rinking traps. You will learn the emerging best practices for endurance fueling—from ~30g/hr up to 90–120g/hr for high-output athletes who can tolerate it. You will discover that your “hydration problem” is often a sodium + fluid mismatch—and that getting those two numbers closer to your personal losses can be “night and day” for performance in the heat. Andy helps listeners solve the challenge of finishing long/hot sessions strong—without bonking, cramping, or having the day ruined by avoidable hydration and fueling mistakes.

  6. 06/06/2023

    Epigenetics in Real Life: Detox, stress, and the food choices that matter with Dr. Melissa Piercell

    Melissa is solving the “I’m functioning but not thriving” problem—where high performers feel tired, inflamed, foggy, or stuck with weight/metabolic issues because modern stress + ultra-processed food + hidden toxins quietly push them toward “not sick” instead of healthy and optimal. Her approach is to identify gaps (often via blood work), reduce toxic load, and build realistic nutrition routines that support energy, mood, and long-term disease prevention. In today’s conversation Melissa Piercell explores how we move along the health spectrum from disease → not sick → healthy → optimal using practical, high-impact nutrition and lifestyle changes. She and Dr. Wells unpack epigenetics (how lifestyle influences gene expression), why toxins and processed foods can amplify inflammation, and how digestion and “detox” really work in day-to-day life. Melissa shares simple rules for hydration, fiber, fats for brain health, stress routines, and time-restricted eating—tools that help busy people perform better without getting extreme. You will learn how epigenetics connects daily habits (stress, food, toxins) to long-term health outcomes. You will learn practical “detox” fundamentals—especially the role of daily elimination, fiber, and hydration. You will learn how fats (omega-3 vs omega-6, trans fats, and cooking oils) influence brain function and inflammation. You will learn why chronic stress changes immunity, recovery, and metabolism—and how routines support hormonal rhythms. You will learn realistic strategies for weight/body composition (including time-restricted eating and “no eating after dinner”). You will discover that the biggest breakthroughs often come from small, repeatable upgrades—like consistent sleep timing, daily fiber + water, and nutrient-dense meals—because these changes reduce physiological stress and improve how your body adapts over time. Melissa helps listeners solve the challenge of feeling depleted in a high-demand life—by turning nutrition into a realistic system that stabilizes energy, mood, digestion, and performance (even when schedules are chaotic).

  7. 05/23/2023

    Heart Rate Variability and Real Recovery with Dr. marco Altini

    Marco is solving the “data confusion” problem: people are surrounded by wearable metrics and made-up scores, but don’t know what’s actually measured, what’s estimated, and what’s meaningful over time. His work helps people use reliable physiological signals (HR, HRV, temperature) longitudinally to manage stress, avoid bad training decisions, and improve performance and health. In today’s conversation Marco Altini explores how wearable tech has shifted us from one-time lab snapshots to long-term physiology tracking in real life. He explains what wearables can measure accurately at rest (like heart rate and HRV), what they’re estimating (like sleep stages and readiness), and why the most valuable insights come from trends vs your own baseline. Marco also breaks down HRV as a practical stress marker, how wearables can flag “something’s off” (like infection), and the simple morning routine that makes HRV data useful. You will learn what modern wearables measure well at rest (HR/HRV) and why movement still challenges accuracy. You will learn the difference between measured signals versus algorithmic estimates (sleep stages, readiness), and how to avoid being fooled by a single score. You will learn what HRV is (beat-to-beat variation), why it reflects autonomic stress load, and how to interpret changes day-to-day and across training blocks. You will learn why infection detection is usually non-specific (it flags stress, not the exact virus) but still useful for decision-making. You will learn how to start a consistent, one-minute morning HRV routine that produces actionable trends. You will discover that the real superpower of wearables isn’t perfect accuracy—it’s longitudinal tracking: comparing today’s physiology to your history to spot meaningful change early. Marco helps listeners solve the challenge of making better decisions under uncertainty—when training, work stress, sleep disruption, travel, or early illness is pushing the body toward overload—so they can adjust before stress becomes chronic.

  8. 05/09/2023

    Ending the Mental Health stigma with Michael Landsberg

    Michael is fighting the core problem of stigma-driven silence—the belief that depression, anxiety, and other mental illnesses are personal weaknesses. His work aims to shift the narrative to “sick, not weak”, so people get help sooner, caregivers understand better, and fewer individuals suffer alone. In today’s conversation Michael Landsberg explores his journey from decades in Canadian sports media to becoming one of the country’s most visible mental health advocates. He shares how anxiety shaped his early life, how a family health crisis preceded a devastating depressive episode, and why speaking openly on-air in 2009 changed the direction of his life. Dr. Wells and Michael dig into how language shapes stigma, why “weakness” is the wrong frame, and how being truly understood is often the first step toward healing. You will learn why mental illness stigma persists—and how a simple shift in language (“sickness, not weakness”) can change whether people reach for help. You’ll learn what depression can actually feel like from the inside, and why “normal stress” language can unintentionally minimize real illness. You’ll learn how honesty (shared with strength, not shame) can empower others to speak up—especially men and high performers who feel pressure to look “fine.” You’ll also learn why caregivers need support too, and how understanding—not fixing—is often the most powerful first move. You will discover that loneliness isn’t about being alone—it’s about not feeling understood—and that finding one person who truly “gets it” can meaningfully reduce isolation and open the door to recovery. Michael helps solve the challenge of how to talk about mental health in a way that reduces shame—so people struggling (and the people who love them) can move from silence to support without judgment.

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Ratings & Reviews

4.4
out of 5
7 Ratings

About

Healthy High Performance for a Limitless Life You can get healthier, improve your wellness, and live a limitless life and physiologist Dr. Greg Wells would love to be your trusted guide on that adventure. Dr. Greg is one of the rare scientists who can take research and make it understandable so that you can have a clear path to achieving your goals. In every episode, Dr. Greg and his expert guests will explain the science of how your body and brain work in a way that you can understand so you that you can get healthy, perform better, and live a limitless life.

Information

  • Creator
    Dr. Greg Wells
  • Years Active
    2018 - 2026
  • Episodes
    63
  • Rating
    Clean
  • Copyright
    © Wells Performance Inc. 2018-2026
  • Show Website
    The Dr. Greg Wells Podcast

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