Grow the Good

The Science of Gratitude: Striving, Meaning, and Why Entitlement Steals Our Joy with Dr. Bob Emmons

08 Jan 2026

Contributed by Lukas

Gratitude is one of the most researched, and misunderstood, topics in psychology.In this episode of Grow the Good, I sit down with Dr. Bob Emmons, one...

Mindfulness in Action: Letting Go, Embracing What Matters Next

01 Jan 2026

Contributed by Lukas

In this special Mindfulness in Action episode, I’m sharing a very personal reflection from the trails of Squamish, BC where muddy puddles, forest qu...

Nature Connectedness & Well-Being with Molly Peterson & Dr. Holli-Anne Passmore

19 Dec 2025

Contributed by Lukas

What if improving your well-being didn’t require more time, effort, or productivity, but simply a deeper relationship with the world around you?I’...

The Science of Brain Fatigue: How to Balance Ambition, Recovery, and Life Transitions with Scott Frey & Brent Bookwalter

11 Dec 2025

Contributed by Lukas

Why do we sometimes feel mentally exhausted even when our bodies are rested? I’m your host Sonya Looney, and in this episode of Grow the Good, I’m...

Building Stronger, Deeper Relationships with Suzie Pileggi Pawelski

20 Nov 2025

Contributed by Lukas

What makes relationships truly thrive, not just survive? In this episode of Grow the Good, I sit down with Suzie Pileggi Pawelski, positive psychology...

Finding the Courage to Put it All Out There

13 Nov 2025

Contributed by Lukas

Today I’m sitting down for an honest reflection about something I’ve been moving through lately: change, identity, and social connection.As I’ve...

Mindfulness in Action: 10 Min Meditation for Cycling | REPLAY

06 Nov 2025

Contributed by Lukas

Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking ...

Building Antifragility: Thriving Through Challenge with Nick Holton & Adam Wright

30 Oct 2025

Contributed by Lukas

What if resilience isn’t enough?In this episode of Grow the Good, I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragil...

How to Be a Better Communicator | REPLAY

09 Oct 2025

Contributed by Lukas

THIS EPISODE IS A GROW THE GOOD REPLAY // I'll let you in on a secret: communication is not just about talking and using words. It's about ...

A Moving Meditation for Your Next Ride | REPLAY

02 Oct 2025

Contributed by Lukas

GROW THE GOOD REPLAY // Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel...

Embracing Life Transitions with Grace and Self-Compassion with Ilene Schaffer

18 Sep 2025

Contributed by Lukas

Transitions are inevitable. Whether it’s becoming a parent, shifting careers, retiring, or simply navigating unexpected change. But why do transitio...

The Travis Macy Show: Perfectionism, Purpose, and Letting Go with Sonya Looney

12 Sep 2025

Contributed by Lukas

On this special crossover episode of Grow the Good, I'm resharing a  conversation with Travis Macy from The Travis Macy Show. - - - - - - - The...

Validation: The Communication Skill That Can Transform Your Relationships with Dr. Caroline Fleck

21 Aug 2025

Contributed by Lukas

Validation is more than just nodding along. It’s the foundation of healthy communication, trust, and connection. And for today’s guest, it could c...

The Mattering Mindset: How to Feel Valued and Add Value | The Mental Training Lab with Pete Kadushin

07 Aug 2025

Contributed by Lukas

Have you ever achieved a big goal, only to feel something was missing afterward? Or wondered why no amount of external validation ever seems quite eno...

Regenerating Our World with Positive Psychology: Insights from IPPA Brisbane 2025

17 Jul 2025

Contributed by Lukas

I just got back from the International Positive Psychology Association World Congress in Brisbane, and I’m still buzzing with ideas that stretched h...

Why Pursuing a Psychologically Rich Life Beats Chasing Happiness with Dr. Shige Oishi

10 Jul 2025

Contributed by Lukas

What does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges what we usually think of happiness and meaning by introduci...

Mindfulness in Action: How to Combat Self-Criticism

03 Jul 2025

Contributed by Lukas

Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting an...

Flourish FM: Resilience, Performance and Growing the Good, with Sonya Looney

19 Jun 2025

Contributed by Lukas

Can you chase high performance and well-being without burning out? In this special crossover episode of Grow the Good, I'm resharing a super rele...

Redefining Exercise: How Flexible Movement Boosts Vitality and Joy with Katy Bowman & Diana Hill

12 Jun 2025

Contributed by Lukas

Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I’m your host Sonya Looney, and in this transformativ...

Mindfulness in Action: Slowing Down the Rush

05 Jun 2025

Contributed by Lukas

Lately, I've been grappling with motivation—questioning what to share, how to show up authentically, and the pressure to always be productive. ...

Why Feeling Valued Matters: Creating a Culture of Significance with Zach Mercurio

15 May 2025

Contributed by Lukas

Ever wonder why feeling valued and significant at work (and in life!) matters so much? This week, I'm thrilled to welcome researcher, author, and...

The Power of Connection: Why Friendship Matters More Than You Think

08 May 2025

Contributed by Lukas

We all crave connection—but in the busy shuffle of adult life, it’s easy to lose touch with the very relationships that keep us grounded. In this ...

Mind-Body Mastery: Building Resilience, Flow, and Confidence with Pete Kadushin

01 May 2025

Contributed by Lukas

How do you truly unlock your potential—not just in sport, but in life?In this episode of Grow the Good, I’m joined by Pete Kadushin, performance p...

Meaningful Work Matters featuring Sonya Looney

17 Apr 2025

Contributed by Lukas

Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren. Beyond Perfect Performance: Lessons from Sony...

Mindfulness in Action: How to Regulate Your Emotions for Resilience and Performance

10 Apr 2025

Contributed by Lukas

Have you ever found yourself overcome by emotions—whether excitement at a race start, stress at work, or overwhelm from everyday life? In this Mindf...

Finding Meaningful Work with Tamara Myles and Wes Adams: The 3 C's to Thrive in Your Career

03 Apr 2025

Contributed by Lukas

What does it mean to truly find meaning at work? This week, I'm thrilled to chat with my friends and positive psychology experts, Tamara Myles an...

Embracing Uncertainty, Rejection, and the Power of Your Story with Capella Fahoome

20 Mar 2025

Contributed by Lukas

How do you respond to rejection, uncertainty, or feeling like an outsider? Today's guest, Capella Fahoome, filmmaker and organizational developme...

Clarity, Belonging, and the How to Win the Inside Game with Steve Magness

06 Mar 2025

Contributed by Lukas

What does it really take to thrive in today’s world? Dive into this compelling conversation with Steve Magness, renowned performance coach and autho...

Practice: Moving Toward Contentment in the Chaos

27 Feb 2025

Contributed by Lukas

In this reflective moving meditation, I am taking us on a trail ride through the serene greenery post a heavy snowfall, sharing her personal journey t...

The Mental Reset: How to Break Free from Rumination and Overthinking

13 Feb 2025

Contributed by Lukas

We've all been there - stuck in a thought loop about an experience, interaction, or feeling. But how do we break the cycle? Today, I'll expl...

Unlocking Your Inner Wisdom with George Mumford

06 Feb 2025

Contributed by Lukas

Mindfulness expert George Mumford has traversed a remarkable path from injured athlete to mind-body guru and has inspired countless individuals, from ...

Practice: A Moving Meditation on Resilience and Recovery

23 Jan 2025

Contributed by Lukas

Join me, Sonya Looney, in our first moving meditation of 2025. Today's journey is about harnessing patience and acceptance amidst life's una...

A New Chapter in Cultivating Personal Growth and Wellbeing

16 Jan 2025

Contributed by Lukas

Are you ready to transform the way you think about success and happiness? This isn’t just about personal achievement; it’s about creating a life f...

Performance-Based Identities with Dr. Ben Walker

09 Jan 2025

Contributed by Lukas

How do your achievements shape your sense of self? In this episode of Grow the Good, I sit down with Ben Walker, an expert in organizational behavior ...

Welcome to Grow The Good!

02 Jan 2025

Contributed by Lukas

As a world champion mountain biker, mental performance coach, and someone deeply passionate about positive psychology, I’ve always believed in focus...

Practice: Grounding in Nature

19 Dec 2024

Contributed by Lukas

December can be a joyful yet challenging time - full of excitement for the holidays and a new year, but also heavy with grief, difficult family dynami...

Why Being Unique Beats Being Special

12 Dec 2024

Contributed by Lukas

In a world where achievements often define us, it's easy to get caught up in chasing external validation and performance-based identities. But wh...

Functional Mental Toughness with Dr. Brad Cooper

05 Dec 2024

Contributed by Lukas

Have you ever struggled to push through that final mile, nail a big presentation, or remain poised under stress? Today, we’re tackling Functional Me...

Transform Perfectionism into Social Contribution with Sonya Looney

28 Nov 2024

Contributed by Lukas

This week we are sharing an episode of the Wise Effort Show with Dr. Diana Hill featuring Sonya! ---------- In this episode of the Wise Effort Show, ...

Purpose is the Compass

21 Nov 2024

Contributed by Lukas

I want to dig deep into something that touches every one of us, whether we’re aware of it or not: purpose. Purpose encompasses goal direction, inten...

Practice: Daily Meditation in Motion

14 Nov 2024

Contributed by Lukas

Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking ...

Mastering Mindfulness in Sports: Dr. Sara Mitchell on Enhancing Athletic Performance and Well-being

07 Nov 2024

Contributed by Lukas

It’s clear: mindfulness transforms athletic performance and overall well-being. But how do we use it in daily practice? Today, I’m sitting down wi...

Practice: A Moving Meditation to Combat Self-Criticism

17 Oct 2024

Contributed by Lukas

Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting an...

Vibrant Health: Neuroscience, Nutrition, and Sleep with Lauren Costantini

10 Oct 2024

Contributed by Lukas

Does success have a singular path? Lauren Costantini is a former neuroscientist turned nutrition coach, whose eclectic journey from performing arts to...

Fresh Tracks: Reflecting, Racing, and Rethinking Success

03 Oct 2024

Contributed by Lukas

I’m thrilled to be back on the airwaves after a two-month rejuvenation break! In today’s episode, I’m excited to share some personal updates inc...

Quick Study: Elite Athlete Moms

08 Aug 2024

Contributed by Lukas

As we celebrate during the Olympics, I am always struck by the power of elite athletes who are also navigating motherhood. In this Quick Study, I&apos...

Revisiting Practice: A Moving Meditation for Your Next Ride

25 Jul 2024

Contributed by Lukas

As I’ve recently raced the TransRockies, the importance of mindfulness in riding, sport, and life was vividly reminded to me. Mental well-being isn’...

Finding Meaning and Mattering at Work Through Eudaimonia with Andrew Soren

18 Jul 2024

Contributed by Lukas

Today, we’re tackling a crucial topic—finding and fostering meaningful work. It’s not just about what we do, but aligning our work with our deep...

Quick Study: Plant-Based Performance for Athletes

11 Jul 2024

Contributed by Lukas

Plant-based nutrition can change our overall health - but how can it impact athlete performance? In today’s “Quick Study” episode, I'm exci...

Committing to Your Wild Ideas with Shelby Stanger

27 Jun 2024

Contributed by Lukas

Can our biggest challenges become gifts? I’m excited to reshare an incredibly enriching conversation with Shelby Stanger, author of “The Will to W...

Quick Study: Powering Up with a Plant-Based Diet

20 Jun 2024

Contributed by Lukas

Welcome to a new series called “Quick Study." Today we’re diving into how a plant-based diet can significantly boost your longevity and vital...

Revisiting Perfectionism with Thomas Curran

13 Jun 2024

Contributed by Lukas

Just how high are your standards when you're striving for your goals? Are you striving for excellence or are you striving for perfection? The pre...

Climbing, Motherhood, and the Path to Self-Discovery with Beth Rodden

30 May 2024

Contributed by Lukas

Legendary climber Beth Rodden has accomplished so much in her incredible career - and is now also bravely shared her personal journey of growth. I sat...

Insights from Positive Psychology with Executive Coach Ilene Schaffer

23 May 2024

Contributed by Lukas

Ilene Schaffer is a passionate advocate for the Master of Applied Positive Psychology (MAPP) program at the University of Pennsylvania. Ilene joined m...

Power of Perceived Support with the Women of Tailwind

16 May 2024

Contributed by Lukas

Did you know that belief in reliable social connections enhances our wellbeing, reduces stress, and boosts life satisfaction? That’s right, today we...

Living Wider and Deeper: Finding Fulfillment by Facing Mortality with Jodi Wellman

09 May 2024

Contributed by Lukas

Contemplating our limited time on Earth can motivate us to pursue vitality, meaning, and courage in our everyday lives. In this episode, executive coa...

Play Your Way to Peak Performance with Dr. Elaine O'Brien

02 May 2024

Contributed by Lukas

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 worl...

Exploring the World on Bike and Through Film with Daniel Troia

25 Apr 2024

Contributed by Lukas

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,...

Perfectionism, Self-Criticism and the Path to Self-Compassion with Psychologist James Kirby

18 Apr 2024

Contributed by Lukas

Perfectionism, self-criticism, self-hatred. As an athlete, academic, or even a parent, finding the path to self-compassion can be easily interrupted. ...

Movement, Nature, and Connection for Optimal Well-Being with John Ratey

11 Apr 2024

Contributed by Lukas

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 disc...

The Neuroscience of Food Habits with Dr. Jud Brewer

28 Mar 2024

Contributed by Lukas

Why is food so complicated for us? As a professional mountain biker, a national board-certified health and wellness coach, and my certification in pla...

Real Stories of Challenge, Support, and Motherhood with Ultra Runner Amanda Basham

21 Mar 2024

Contributed by Lukas

Becoming a mother is a transformative experience, but for elite athletes like Amanda Basham, it also presents unique challenges when it comes to p...

Competition, Motherhood, and the Business of Professional Sports with Beach Volleyball Player Betsi Flint

07 Mar 2024

Contributed by Lukas

Professional beach volleyball player Betsi Flint brings a unique perspective to our audience of endurance athletes and high performers. As the first v...

Nurturing Self-Compassion with ACT Psychologist, Dr. Diana Hill

29 Feb 2024

Contributed by Lukas

It's time to rewrite the narrative of self-criticism and embrace the transformative power of self-compassion. Dr. Diana Hill joins us from a wri...

The Science of Goal Setting and 'Good Grit' with Caroline Miller

22 Feb 2024

Contributed by Lukas

In a world filled with endless possibilities and opportunities, setting goals is often seen as the key to success. But what exactly makes a goal effec...

Championing Change: Athleticism, Motherhood, and Identity with Cyclist Jenny Smith

15 Feb 2024

Contributed by Lukas

From her upbringing in New Zealand to her career as a multi-sport athlete, Jenny Smith has proven that you can achieve athletic excellence while balan...

From Olympics to Advocacy with Switch4Good's Dotsie Bausch

08 Feb 2024

Contributed by Lukas

At the height of the "Got Milk" campaign, Olympic silver medalist Dotsie Bausch found herself appalled at the assumption that dairy milk cr...

Embracing Competition: Cultivating an Adaptive Mindset with Kim Perkins

02 Feb 2024

Contributed by Lukas

Competition isn't just about winning—it's about growth, resilience, and pushing beyond our limits. I sat down with former pro speedskater ...

Aging Gracefully, Training Powerfully: Insights from 80-year-old Endurance Coach Joe Friel

25 Jan 2024

Contributed by Lukas

At the remarkable age of 80, Joe Friel is a testament to the power of staying engaged in the activities that bring joy and fulfillment. He is an activ...

Finding Flow with Positive Psychology Expert Orin Davis

18 Jan 2024

Contributed by Lukas

Flow—an elusive state where time seems to dissolve, and we're fully immersed in the present moment. But how do we get there? Dr. Orin Davis is ...

Plant-Powered Protein with Brenda Davis

11 Jan 2024

Contributed by Lukas

Embarking on a plant-based lifestyle is more than a dietary choice; it's a profound commitment to personal health, environmental sustainability,...

How to Find Meaning and Purpose Through Life's Peaks and Valleys

21 Dec 2023

Contributed by Lukas

How can we find meaning and purpose in our lives? And what does a meaningful life really look like? Woven through personal stories and the lens of sci...

Awake Athlete: A Mind-Training Guide to Optimize Performance in Sport and Life with Jess Gumkowski

15 Dec 2023

Contributed by Lukas

What if the key to peak performance lies not just in physical strength but in the intentional integration of breath, mind, and authentic living? In he...

How Not to Age with Dr. Michael Greger

07 Dec 2023

Contributed by Lukas

Driven by his passion to reduce suffering and improve health, Dr. Michael Greger joins us to share the science-backed lifestyle changes that can help ...

Mindset Mastery: Elevating Performance with Neal Palles

30 Nov 2023

Contributed by Lukas

Ready for a mindset transformation? In this episode, I sit down with Neal Palles, a Licensed Clinical Social Worker and Mental Performance Coach based...

Cultivating Inner Qualities for Positive Change with Oren Jay Sofer

23 Nov 2023

Contributed by Lukas

On the quest for contentment, I have learned so much from meditation and cultivating positivity. I had the privilege of chatting with the insightful O...

Mastering Change, Rugged Flexibility, and Building Resilience with Brad Stulberg

16 Nov 2023

Contributed by Lukas

In a world that changes every day, how do we stay flexible? I'm thrilled to have author and expert Brad Stulberg on the show to discuss his lates...

Finding Fulfillment Beyond Growth: Consistency, Goals, and Pivoting with Coach Mario Fraioli

09 Nov 2023

Contributed by Lukas

In our quest for self-improvement, it's easy to focus solely on measurable progress—faster times, more significant achievements, and tangible r...

Exploring the Science of Happiness: My Journey in Applied Positive Psychology

02 Nov 2023

Contributed by Lukas

I'll be taking you on a journey through my academic adventure as I pursue a Master's degree in Applied Positive Psychology. I'm excited...

Balancing Motherhood and the Podium with Olympian Erin Huck

26 Oct 2023

Contributed by Lukas

“I just can’t believe how grateful I am. I just love being a mom, and I am an Olympian.” This episode features a special conversation with Erin ...

Navigating Love: A Deep Dive into Relationships with Psychologist Yael Schonbrun

19 Oct 2023

Contributed by Lukas

What is the biggest factor in our overall health? Relationships. And despite the hustle and bustle of our own lives, careers, and hobbies, relationshi...

Redefining Limits: Conquering 29,029 Vertical Feet with Marc Hodulich and Lindsay Wojciechowski

12 Oct 2023

Contributed by Lukas

“Everesting” is not a race against others; it's a journey of self-discovery, pushing you to face your doubts and limitations. That’s exactl...

Living Plant-Based for Environmental Sustainability with Cory Davis

28 Sep 2023

Contributed by Lukas

Plant-based eating brings energy and vitality to humans - but what does it do for our planet? I sat down with author Cory Davis to find out more about...

Embracing the Portfolio Life: Balancing Passions and Pursuits with Christina Wallace

21 Sep 2023

Contributed by Lukas

How can we break free from the traditional job-centric identity? And how can we redefine ourselves beyond our professional roles? Christina Wallace is...

Building Flourishing Communities with Positive Psychology

15 Sep 2023

Contributed by Lukas

What is a flourishing community? What does it look like and how do we build it? Last week, I started my Master's in Applied Positive Psycholo...

Embracing Adversity with Curiosity: A Conversation with Ultramarathon Runner & Author Charlie Engle

07 Sep 2023

Contributed by Lukas

In a world where challenges can either paralyze us with fear or propel us to unimaginable heights, my conversation with Charlie Engle unveils the rema...

How Starla Teddergreen is Empowering Women Cyclists with Distance to Empty

01 Sep 2023

Contributed by Lukas

From starting as a bike messenger to becoming a road racing champion, pro gravel/MTB privateer Starla Teddergreen faced the all too common experience ...

Breck Epic & the Women's Cycling Summit: Embracing Challenges, Empowering Cyclists, and Racing Forward

26 Aug 2023

Contributed by Lukas

Breck Epic is one of my favorite races in the world. And this year a week in Breckenridge, Colorado was made even more exceptional with the kick off o...

Finding Vitality in Plant-Based Living with Maxime Sigouin

17 Aug 2023

Contributed by Lukas

What does true health mean to you? Over a decade ago, my journey towards a plant-based lifestyle was driven by a desire for vitality, not just perform...

Embracing the Power of Good Enough: A Journey Through Perfectionism with Thomas Curran

10 Aug 2023

Contributed by Lukas

The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas ...

Practice: A Moving Meditation for Your Next Ride

03 Aug 2023

Contributed by Lukas

Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded t...

Harnessing the Power of Adventure to Change Your Life with Shelby Stanger

27 Jul 2023

Contributed by Lukas

For storyteller and journalist Shelby Stanger, achieving wild ideas gives her a boost of confidence and courage that lasts for decades. Her latest wil...

Wellness to Wonderful with Dr. Alona Pulde and Dr. Matthew Lederman

20 Jul 2023

Contributed by Lukas

Visionary physicians Dr. Alona Pulde and Dr. Matthew Lederman are the driving force behind Forks Over Knives, authors of the new book "Make Life ...

Empowering Young Athletes: Unlocking Potential Through Mindset Training with Brad Dempsey

13 Jul 2023

Contributed by Lukas

Mindset training can have a profound impact on the drive and well-being of athletes - from amateur to professional. But how do we harness that type of...

Behind the Scenes of My Imperfect Process: Managing Expectations and Letting Go While Striving For More

06 Jul 2023

Contributed by Lukas

We often see pictures of people doing things we admire and assign stories to what they are doing. We may assume that it's easy for them, they hav...

Embracing Change and Prioritizing Self-Care with Corporate Wellness Expert Kristel Bauer

29 Jun 2023

Contributed by Lukas

Kristel Bauer is a former clinician turned wellness expert, speaker, and podcast host. Kristel joins us to share her powerful insights on corporate we...

Uncovering Confidence and Camaraderie in Sports and Relationships with Kara Goucher | Part 1

23 Jun 2023

Contributed by Lukas

Kara Goucher is a long-distance runner, Olympian, author, and mother. Her journey has taught her the power of self-belief paired with the support of o...

The Arc of Breck Epic with Mike McCormack

15 Jun 2023

Contributed by Lukas

Mike McCormack's leadership and visionary ideas have turned Breck Epic into a global sensation: from its humble beginnings with 87 riders, this e...

Being Wildly Well: Nutrition for Female Athletes with Abbi Hamlin

08 Jun 2023

Contributed by Lukas

 What does it mean to be wildly well? As an athlete, trainer, and women's health advocate based in Bend, Oregon, Abbi Hamlin empowers women thro...

How to Be a Better Communicator

01 Jun 2023

Contributed by Lukas

I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communica...