The Sonya Looney Show

Yael Schonbrun is an assistant professor at Brown University, a clinical psychologist and an author about parenting, work and relationships. She draws on scientific research, clinical experience and real life experiences with her three kids. Her new book, Work, Parent, Thrive, shares practical strategies from clinical psychology and social science to better manage the conflict and enhance enrichment in work, parenting, and the balance of these roles.  Yael is also the co-host of the podcast Psychologists Off the Clock. She has a B.A. from Washington University in St. Louis, a Ph.D. in clinical psychology from the University of Colorado, Boulder, and completed her postgraduate training at Brown University. In this week's episode, Sonya and Yael discuss Acceptance and Commitment Therapy, how to develop a work-family enrichment mindset, how to create space for emotions and have realistic expectations, plus much more. Key Takeaways: 6 core processes of ACT Batting overwhelm using flexibility  Role shift

What is positive psychology and more importantly, how can it be applied to work and life? In this week's episode, Sonya sat down with Jordyn Feingold, an MD, Master's in Applied Positive Psychology, and psychiatry resident at the Icahn School of Medicine at Mount Sinai in New York City. They talked about positive psychology and how she's applying it to medicine, her REVAMP framework, the importance of positive relationships, and more. REVAMP is defined as a 6-pillar framework consisting of Relationships, Engagement, Vitality, Accomplishment, Meaning, and Positive emotions. Jordyn developed and teaches an elective course called Positive Medicine at Mount Sinai and co-founded a trainee well-being curriculum called PEERS: Practice Enhancement, Engagement, Resilience, and Support. She also co-founded Positive Psychology for Physicians and an online well-being course for clinicians. She co-authored the book “Choose Growth: A Workbook for Transcending Trauma, Fear and Self-Doubt” with Scott Barry Kaufman (you ca

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear is an expert in behavior change.  He is the author of the #1 New York Times Bestseller Atomic Habits, it's sold more than 1 million copies!  I first discovered James Clear many years ago when he started publishing articles on his website and sending out a fantastic newsletter that now has over 1 million subscribers.  The way he describes things like goal-setting, how to be productive, and how to make habits that stick is easy to understand and put into action. Many people attribute failing to break bad habits or failure to stick to new habits to a lack of willpower.  They think the problem is them. But James Clear says, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but bec

David Block is the Founder & CEO of Previnex, a nutritional supplement company that is committed to using science, clinically-tested ingredients and going above and beyond the testing and production standards required in the industry. Previously, David was a hedge fund manager focused on the health and wellness industry. He specialized in nutritional supplements, reading clinical studies, touring manufacturing facilities, meeting with various companies, and immersing himself in the supplement and wellness industry on all levels. This wealth of knowledge drove him to change the industry and start Previnex.  In this week’s podcast, Sonya spoke with David about his path to the supplement industry, how to select the right supplements and his vision for Previnex. Key Takeaways Where do you draw your identity from Remaining flexible as you carve your path What it means to live a value-based life How to know a quality supplement Do we even need supplements? Why do vitamins have high percentages? Get

We met Sun Sachs, a long-time endurance athlete and software developer, CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience, and co-creator of thebeet.com, on a recent podcast about training your brain for performance. He is passionate about animal welfare, the environment and human health. He is a plant-based culinary chef graduate and continues to advise for The Beet. In this week’s podcast, Sonya talked with Sun about his switch to a plant-based diet, his renewed energy, and commitment to hard work. Key Takeaways: Transitioning to a plant-based diet Energy and performance boost with the diet shift Setting expectations when returning to endurance sports Creating thebeet.com Becoming a trained chef How plant-based eating provides the needed energy stores Waking up refreshed after lifestyle change Don't be intimidated by hard work Links: Check out thebeet.com Learn more about Rewire Fi

Meghan J. Ward is an outdoor, travel and adventure writer, and a Fellow of the Royal Canadian Geographical Society. Meghan has written several books, as well as produced content for films, anthologies, blogs and some of North America’s top outdoor, fitness and adventure publications. As a consultant, she coaches writers and photographers to help bring their projects to life and ensure their work is seen by a wider audience. She lives in Banff, Alberta, with her husband, Paul Zizka, and their two daughters. In her most recent book, Lights to Guide Me Home, Meghan takes us on a trip around the world while chronicling her transitions through some of life’s major milestones. From Costa Rica to Nepal, Rapa Nui to Malta, Meghan explores what it means to carve out her own identity amidst family expectations, her responsibilities as a parent to young children, and her marriage to an ambitious travel and landscape photographer. Whom will she discover beneath these entanglements? Key Takeaways: The decision to ha

This week, Sonya and Hannah sat down to answer your questions. Sonya Looney is a professional mountain biker, Word Champion, 4x National Champion and has taken on and won the hardest endurance stage races and 100 milers around the world. She has her Master's of Science in Electrical Engineering, has completed pre-med coursework, and is a Certified Health Coach from Vanderbilt University's Department of Integrative Medicine. She also is a mental performance coach. Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion, and 4x National Champion. Key Takeaways: Motivating others and yourself Using curiosity Picking challenges What is your why? Setting realistic goals Training for climbs Power is just a metric Life lessons from profession

Taking time to savor broadens how you view yourself and the world. Interestingly enough, savoring can have internal or external circumstances. I'll tell you about different ways you can add savoring into your day that is as simple as a quick shift in your focus. Key Takeaways: 3 ways to savor Actionable ways to savor Savor discomfort

Brent Yates, author of The Gravity of Up, is an entrepreneur, philanthropist and speaker. Over 10 years ago, Brent was falling apart. Everything he knew about his life was changing. But a group of people came into his life that changed his trajectory. He worked hard to reject negative mindsets and move towards happiness.  In this week’s episode, Brent shares his story, from childhood to his later years, and how he went from a bully to humble and kind. Key Takeaways Everyone has a story Untangling a complex past Overcoming being a bully Pain motivated transformation Humble and kind How to bring people up around you How he views his senior years Learn more about Brent here.

In this week’s podcast, Sonya sits down with the authors of Choose Growth, a workbook designed to guide readers through their commitment to growth and self-actualization. The book was created by psychologist and host of The Psychology Podcast Scott Barry Kaufman and positive medicine physician and researcher Jordyn Feingold. The workbook includes exercises grounded in positive psychology and the core principles of humanistic psychology. Scott is a cognitive scientist and humanistic psychologist. He is a professor at Columbia University and the founder and director of the Center for Human Potential. Scott has authored a number of books, including Transcend: The New Science of Self-Actualization. He received his B.S. in psychology and human computer interaction from Carnegie Mellon, an M. Phil in experimental psychology from the University of Cambridge, and a Ph.D. in cognitive psychology from Yale University.  Jordyn is a psychiatry resident at the Icahn School of Medicine at Mount Sinai and graduated fro

Bret Biggart is the Chief Executive Officer of Freedom Solar LLC and oversees almost 1,000 employees. He is most proud of the culture at Freedom Solar, which has been named one of the Best Places to Work in Austin for two years running. Bret previously served as Director of Business Development for the Austin-based asset management firm WaterStreet Investment Consultants with a concentration in alternative investments and, prior to that, acted as Vice President of Business Development at Saracen Energy Advisors. Before Saracen, his investment background consisted of over four years with two private equity firms. Bret received an MBA from the Jones School of Business at Rice University and graduated with a BA from the University of Texas at Austin. He is also a member of Young Presidents Organization (YPO). In this week’s episode, Sonya and Bret talk about navigating expectations, his journey to sobriety, going after big things and becoming CEO of Freedom Solar. Key Takeaways Navigating expectation

Competition, defining success, and self-esteem are closely linked. At first glance, competition pits us against each other because there can be only one winner, or at work, only one or a few people get a promotion or recognition. Also, the internet exacerbates competition with follower counts, likes, podcast charts, algorithms that celebrate winners. As a professional athlete, I've experienced the elation and celebration of winning a race, and also seen the difference if I finished second or even nowhere near the podium. The problem with linking a "successful" competition solely to the outcome is that it's potentially damaging to connection with others and to one's self-esteem. So, how do we show up for a competition with awareness, get the best out of ourselves without our self-esteem taking a hit, and build connection instead of division? - The Problem with Competition - Competition, Self-Esteem, and Self-Worth - Competition is about mastery - A healthy view of competition 

Sun Sachs, a long-time endurance athlete and software developer, is the CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience. He is passionate about animal welfare, the environment and human health. Sun co-created the plant-based media brand - www.thebeet.com - which merged with Forks Over Knives. He is a plant-based culinary chef graduate and continues to advise for The Beet. In this week’s podcast, Sonya chats with Sun about brain endurance training, performance and his app, Rewire Fitness. Rewire provides neuro-training, mental readiness assessments, and mindset recovery. Key Takeaways   What is brain endurance training? Tracking cognitive fatigue Cognitive fatigue and physical fatigue How to adapt your perception of effort What mental recovery looks like The power of priming Breath work for performance  

Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss, started racing at nine years old. Just over a decade later, she received her professional license in triathlon and mountain biking.  She was a two-time high school state champion on the mountain bike and finished her college career as a 5x National Champion at Lindenwood University. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion.  In this week’s episode, Hannah and Sonya talked about managing expectations, prioritization, good coaching and advocating for yourself.  Key Takeaways Should you be vulnerable? When doing your best is coming up short How to manage expectations How Hannah prioritizes her time The importance of a good coach Transitions sponsorships/starting her own team Learning to advocate for yourself Importance of riding ea

Jeff Patterson, M.A., P.C.C. is a success and leadership coach who works with innovators committed to changing the world. Jeff helps his clients elevate their vision of what’s possible, increase their impact and eliminate limiting patterns that keep people playing small.  His recent book, The Big Thing Effect: How to Transform Your Life Forever, shows you how to go beyond what you think is possible, and leave your true and lasting legacy. Jeff is a certified professional coach and holds a Masters of Spiritual Psychology from the University of Santa Monica. Jeff lives in the Aspen Valley of Colorado with his wife, Lindsay, and their daughters Emory and Brooklyn. When he’s not fly-fishing in his backyard, you can find him inspiring audiences around the world. In this week’s episode, Sonya and Jeff discuss goals, commitment, distractions, the idea of incompletes, and much more. Key Takeaways:   The importance of goal clarity Believing that you can reach your goal How you know if it’s a big thing Differen

Dr. Taylor Sittler is the Head of Research at Levels Health, a company dedicated to helping people optimize their metabolic health. Levels provides real-time feedback on how diet and lifestyle choices impact metabolic health through biosensors like continuous glucose monitors. Dr. Sittler is a physician and entrepreneur, previously co-founding Color Health. He completed his residency in clinical pathology at UCSF and started a genetics research group with David Patterson in the computer science department at UC Berkeley. Dr. Sittler received a Howard Hughes Medical training grant and scholarship during medical school at the University of Massachusetts and UCSD and has published papers on pathogen detection and characterization, genetic sequence analysis and algorithms, and several other topics related to systems biology.  In this week's podcast, Dr. Sittler and Sonya talk about defining metabolic health, what you need to consider to be metabolic resilient, and topics like blood glucose, sleep, chronic, a

I've been reading a lot of children's books and have been enjoying them. Some of the sentences jump right off the page. There are so many things we forget as we grow up, get set in our ways, and forget about the curiosity and openness of being a child. In this week's podcast, I take a look at the life lessons from Dr. Seuss.

It's hard to make changes. Growth is hard. Stress is uncomfortable. However, there are ways to be more resilient when adversity rears its head or when your resolve is being tested. The first step is asking what do you notice when challenges or stress arise? You might first notice how you feel physically followed by the onslaught of thoughts and feelings that occur in response to adversity. What is an effective way to decrease stress, improve decision-making, and more effectively work toward our goals? It turns out it's all about changing our perspective: widening the aperture with big-picture thinking. Big picture thinking, psychological distancing, and self-talk are some ways to deal with stress, pursue goals, and manage challenges.

Steve Magness is an expert on performance and the author of the new book - Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. He’s also the coauthor of the book Peak Performance. His writing has appeared in Outside, Runner’s World, Forbes, Sports Illustrated, Men’s Health, and several other publications. His expertise on elite sport and performance has also appeared in The New York Times, Business Insider, ESPN The Magazine and more.  Steve has served as an executive coach and served as a consultant on mental skills development for professional sports teams. He has an undergraduate degree from the University of Houston and a graduate degree from George Mason University. He also ran a 4:01 mile in high school, the 6th fastest high school mile in US history at the time. In this week’s podcast, Sonya and Steve talk toughness, persistence, self talk and more. Key Takeaways:   Real toughness Persistence  Self talk Tuning into the pain Leadership styles  Clutch stat

Alex Soojung-Kim Pang, author and speaker, is the global programs and research manager for 4 Day Week Global, a non-profit focused on advancing the 4-day work week. He speaks around the world about the 4-day week and the future of work, and talks about how deliberate rest makes creative careers more productive and sustainable.  Alex is the author of four books including Shorter: Work Better, Smarter, and Less - Here’s How, and Rest: Why You Get More Done When You Work Less. He received his B.A. and Ph.D. in history of science from the University of Pennsylvania. He also studied corporate planning at the Wharton School. He taught history of science at Williams College, UC Berkeley and UC Davis and also worked for several years as the managing editor of Encyclopedia Britannica. He launched his company Strategy and Rest after working as a senior consultant at Institute for the Future and Strategic Business Insights in Silicon Valley. In this week’s podcast, Alex and Sonya talk about the benefits of rest,