The Sonya Looney Show Sonya Looney: : Mindset, Plant-Based Nutrition, Performance, Mountain Bikin

Contemplating our limited time on Earth can motivate us to pursue vitality, meaning, and courage in our everyday lives. In this episode, executive coach Jodi Wellman shares insights on practical strategies for overcoming fears, finding purpose, and injecting more joy and adventure into our routines.

Jodi is an executive coach, author, and the founder of Four Thousand Mondays. She is also a graduate of the Masters of Applied Positive Psychology at the University of Pennsylvania.  Her latest book explores how embracing our mortality can inspire us to live more intentionally and authentically.

This enlightening conversation will help us harness the transformative power of embracing mortality. Don't miss out on valuable insights that can help you unlock a more fulfilling and purposeful life.

Here are a few takeaways:
- How thinking about death can motivate living intentionally without regrets by focusing on a limited time horizon
- How pursuing both vitality and meaning through experiences and purpose can lead to a more fulfilling life
- Learn about incorporating novelty
- Having courage to take risks and "play to win"
- Finding balance between personal growth, self-care, and maintaining well-being
LINKS:
- Read Jodi's book You Only Die Once: How to Make It to the End with No Regrets to learn more about her approach
- Read my reflections on Life's Peaks and Valleys
- Learn more about Jodi's work

Play is more powerful than you may think. I had the pleasure of sitting down with the incredible Dr. Elaine O'Brien to explore the wonderful world of play in our adult lives. Elaine shared the countless ways that play can enhance our well-being, boost our performance, and fuel our personal growth.
We talked about breaking through barriers that keep us from embracing play, like judgment and busyness, and shared practical tips for infusing more playfulness into our daily routines. Plus, Elaine shared fascinating insights from her research on using movement and dance to promote well-being in older adults.
So, if you're ready to rediscover the joy of play and unlock a happier, healthier life, then you won't want to miss this conversation. You'll walk away with actionable steps to make a difference in your life. You deserve it!
Here are a few key takeaways:
- Play is important for well-being, resilience, and performance
- Having a playful mindset can help balance serious goals and prevent burnout
- Character strengths like humor can help facilitate playfulness
- How to pursue interests across different domains through play
- The importance of social support from friends and role models
LINKS:
- Learn more about Elaine's research and work
- Movement and well-being with Dr. John Ratey
- Try a moving meditation on your next ride
- Read The Power of Play

When Daniel Troia set off on a cross country bike tour across the United States, he had packed light. In fact, he traversed 7,000 miles with no money, and no food. He joined Sonya Looney to share stories of long-distance bike touring, the transformative power of human connection, and the profound lessons he's learned along the way.
Daniel details his decision to bike unsupported across the United States with no provisions, relying entirely on the kindness of strangers. He chronicled his experience in his latest film, "We Are All In This Together," which is now streaming.
Creating a documentary film about his journey helped him process the experience and find deeper meaning. Through Daniel's lens, listeners gain insights into the power of curiosity, resilience, and empathy. Prepare to be inspired to embrace life's challenges with courage and compassion.
Here are a few key takeaways:
- Long-distance bike touring can foster personal growth through new experiences that build resilience, curiosity, and a willingness to embrace discomfort.
- Acts of kindness from strangers, even small gestures, can profoundly impact those in need and make a positive difference in challenging times.
- Documenting and creatively processing difficult life experiences through storytelling can aid in finding meaning and acceptance.
-  Living with uncertainty and vulnerability can cultivate empathy, compassion, and appreciation for community.
- Having even just one person who believes in you can provide motivation to persevere in the face of doubts and adversity.

LINKS:
- Daniel's film We Are All In This Together
- Follow Daniel to watch his stories
- Living with Gratitude with Adventurer Ryan van Duzer
- Listen to stories about bikepacking with Jerry Kopak


 

Perfectionism, self-criticism, self-hatred. As an athlete, academic, or even a parent, finding the path to self-compassion can be easily interrupted. Psychologist James Kirby helps break down the nuances of these feelings and their profound impacts on mental health and well-being. 

Sonya and James talk about different types of self-criticism, the importance of self-compassion in goal-setting and relationships, and practical strategies for fostering self-compassion in daily life. Plus, learn how your relationships are affected. 
Here are a few key takeaways:
- There are two types of self-criticism - inadequate and hostile
- Self-compassion can help sustain goals by aiding recovery from setbacks
- Compassion is an active process of understanding and alleviating suffering
- Shame strongly impacts relationships
- Recognizing and appreciating unseen acts of compassion from partners can foster gratitude and positivity in relationships
LINKS:
- Learn more about James and his work
- Nurturing self compassion with Dr. Diana Hill
- How self-compassion is NOT letting yourself off the hook
- Navigating perfectionism with Thom Curran

How can moving our bodies and connecting with others optimize brain health across our lifespan? I sat down with Dr. John Ratey and Travis Macy to discuss how our modern lifestyles may be affecting our innate human tendencies.
From the transformative power of movement on brain health and ADHD to the importance of embracing neurodiversity and individual strengths, this episode is packed with eye-opening revelations and practical strategies for optimizing our health and happiness.
Dr. Ratey shares insights on the science behind BDNF, the profound effects of social bonds on mood, and more. Our conversation challenges assumptions surrounding addiction and provided actionable strategies for optimizing brain health through movement.
Here are a few key takeaways:
- The science behind why exercise and social interaction are vital for brain health, cognitive function, and well-being
- Why spending time in nature has profound positive impacts on our hormones, physiology, and mental state
- How implementing exercise programs in schools and workplaces can significantly improve learning
- The power of embracing neurodiversity and finding activities that utilize our unique strengths
LINKS:
Learn more about Dr. John Ratey Listen to the Travis Macy Show Check out an episode about longevity with coach Joe Friel Exercise during and after pregnancy with Dr. Catherine Cram

Why is food so complicated for us? As a professional mountain biker, a national board-certified health and wellness coach, and my certification in plant-based nutritional studies, I know firsthand the importance of fueling our bodies with the right foods.
But as Dr. Jud Brewer shares, our relationship with food goes beyond mere sustenance—it's deeply intertwined with our emotions, habits, and mindset. Get ready to gain valuable insights and actionable strategies for mastering your mind and revolutionizing your approach to eating.
 
KEY TAKEAWAYS
- Neuroscience of Habits: Our brains are wired through reinforcement learning to form food habits and associate food with reward and danger for survival purposes.
- True Hunger: Modern convenience and constant food exposure can lead to emotional eating in the absence of true hunger.
- Hunger vs Cravings: Mindfulness techniques like noting can help differentiate physical hunger from cravings.
- Health Food Relationships: Embracing concepts like uncertainty, kindness and curiosity.
- Power of Plant-Based: Adopting a mostly whole foods, plant-based diet may enhance mood, gut health and overall well-being.
 

LINKS
- Listen to my first episode with Dr. Jud on overcoming bad habits
- Why you can't think your way to change with Dr. Jud
- Hear my reflection about overcoming food guilt