Dr. Greg Wells

Think Better

Think Better

Dr. Greg Wells Podcast #78: A Keynote on building healthy high performance teams

September, 19th 2017

This week I’m sharing a keynote presentation I did at a school on building healthy high-performance teams.

It’s common knowledge that productivity increases when people collaborate well. That goes for businesses, schools, universities, families, even social groups like book clubs. High-functioning teams are good for profitability, student achievement and even fun get-togethers.
But what makes a terrific team? Is it putting the greatest minds together? Socializing outside of work? Grouping people by experience? Having the same level of education? Having a strong leader?

Listen to this talk and find out!

Enjoy the presentation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg Wells Podcast #76: A keynote - "How to Live to 120" at The Titan Summit

September, 5th 2017

Hi podcast universe!!! I’m back from vacation and ready to take on the rest of 2017. To kickstart the fall I’m sharing a small part of my presentation at the Titan Summit last year on How to Live to 120.

This is a different format so let me know what you think @drgregwells on social!

Enjoy the presentation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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BBP #75: 11x Ironman Champ Lisa Bentley on pursuing dreams and championship mental skills

August, 15th 2017

Welcome back! This week I had the chance to interview 11 time Ironman Champion Lisa Bentley. Here’s a little more about Lisa!

Lisa Bentley raced for 20 years as a professional triathlete. In the course of her career, she has won 11 IRONMAN races, 11 IRONMAN 70.3 races (1/2 IRONMAN), several top 5 finishes at the IRONMAN World Championships, represented Canada on multiple National Teams and at the Pan American Games and was ranked top 5 in the world for a decade. She competed at the highest level despite having Cystic Fibrosis – a genetic lung disease resulting in chronic infections and limited lung capacity. Her CF was very controllable for much of her career and ironically, Lisa saw it as a blessing, which fuelled her passion for sport and excellence. In Lisa’s words, “every time I raced, I knew that my race served a higher purpose to give families hope that their children with CF could achieve similar things in life. And sport kept my lungs healthy so it was a double blessing!”

Since she retired from professional sport, Lisa has been running marathons, doing motivational speaking, television commentary (CTV Olympic marathon running and swim coverage, CBC Triathlon coverage, Sportsnet Ironman coverage), coaching and sales and marketing work with Ironman triathlon. Lisa was inducted into the Etobicoke Sports Hall of Fame in 2012 and to the Triathlon Canada Hall of Fame in 2014.

Lisa has an honors degree from the University of Waterloo in Math and Computer Science and a Bachelors of Education from the University of Western Ontario. She taught high school for 7 years prior to pursuing sport full time in 1999 and now uses those teaching skills to coach and mentor athletes in pursuit of their goals in sport.

You can learn more about Lisa on twitter at https://twitter.com/lisabentley and on her website: http://www.lisabentley.com/ 

This was one of my favourite interviews – I hope you agree!

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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3 ways leaders can inspire peak performance in their teams

August, 13th 2017

In the spotlight: Dr. Greg WellsAuthor, “The Ripple Effect: Eat, Sleep, Move and Think Better”

 

One of the biggest challenges corporate leaders face every day is balancing what’s good for the team with what works best for individual employees.

After all, not everyone thinks the same way—even top performers. Their motivations differ, as do their work processes. Some are collaborators, others work best alone. Some are procrastinators, others thrive on a deadline. Some love a bustling work environment, others put on headphones to block out the buzz.

But leaders can make it a goal to help all those diverse personalities find the “highest-performing version” of themselves, says Dr. Greg Wells, author of The Ripple Effect: Eat, Sleep, Move and Think Better.

“There are general changes you can enact in the workplace that can speak to the very specific needs of every member of your team,” says Wells, a scientist who specializes in extreme human physiology and has spent 15 years working with Olympic athletes. He suggests:

Encourage breaks

This isn’t about running out for a quick cigarette. Quite the opposite. Wells says office breaks can have a healthy bent—anything from providing an hour of tai chi instruction to offering a tranquil garden setting for quiet reflection. “Make sure you take some time to break the stress cycle and allow people to rest, recover and regenerate,” he says. “Doing this not only will help them perform better in the moment, but it also recharges the body and brain to stay healthy over the long-term.”

Walking is especially powerful as it has been shown to improve creativity. Exercise in nature, such as going for a walk in the park has been shown to improve problem solving. Creativity and problem solving are essential for success in today’s work environment so moving breaks can be very helpful for you and your teams.

Remove distractions

Being mindful is key to success in any discipline, be it music, sports, drama, or business. “Yet we live in the age of distraction,” Wells says. Emails, social media, text messages and YouTube compete for our attention, not to mention the job we’re supposed to be doing. “Athletes who are able to stay on task despite pressure and distractions perform to their potential,” he says. “Those who fail to ignore the distractions make mistakes or don’t perform to expectations.”

Your team can start by turning off the electronic noise for an hour at a time. Or try “single-tasking”: Ask them to choose their most important task to work on first and to perform that task as exclusively as possible. Wells says he’s a huge fan of Robin Sharma’s 90 : 90: 1 principle—for 90 days, take the first 90 minutes of each day to work on your life’s most important work. Try that tactic out and you’ll be amazed and the exponential gains you make in your life and career, he says.

Focus on “micro-improvements”

Wells says one of the best approaches he’s seen for turning good into great is focusing on “1 percent gains.” “What sets elite athletes apart from the pack is a commitment to being just a little bit better each day,” he says. “A 1 percent change might not seem like much, but small improvements in the way you live each day will amplify your life.”

One percent of your day is 15 minutes, and 15 minutes of exercise can reduce your risk of breast and colon cancer from 24-40 percent. The micro changes add up over time and can have a powerful effect on your health and performance.

Of course, workers are notoriously averse to change—whether they’re in an office, a factory or behind the counter at a fast-food restaurant. But with positivity and patience, Wells’ believes his suggestions should be an easy sell.

“Each employee will benefit in his or her own way,” he says. “But the end result will be a more engaged and more productive group.”

Greg WellsDr. Greg Wells is an authority on high performance and human physiology. Dr. Wells is an Assistant Professor of Kinesiology at the University of Toronto where he studies elite sport performance. He also serves as an Associate Scientist of Translational Medicine at The Hospital for Sick Children, where he leads the Exercise Medicine Research Program.

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Dr. Greg Wells Podcast #74: My interview with business legend Chris Duncan on the Freedom Fasttrack podcast

August, 8th 2017

Hi everyone. Here’s an interview with my friend and business legend Chris Duncan on the Freedom Fasttrack podcast.

You can check out all the awesome guests on that show here: http://podcast.christophermduncan.com/

You can learn more about Chris here: http://www.christophermduncan.com/from-stuck-to-million-dollar-freedom-all-before-age-27/

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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12 Ways to Boost Your Energy Levels

August, 4th 2017

If you, like many others, are struggling with your energy levels, here are twelve things you need to know to better understand and improve your energy levels.

1. Sleep restores energy.

While you’re asleep, a lot is going on in your body to recover, restore, and rebuild it. Sleep is a highly active metabolic process that helps optimize our brain structure, repair damaged cells in the body, and restore energy levels.

2. Increase body temperature to increase energy.

If you want to increase your alertness and concentration at a time of the day when you normally feel sluggish, increase your body temperature by doing five to ten minutes of light cardiorespiratory exercise, such as a brisk walk.

3. Take it outside for a few.

Walking in nature improves measures of revitalization, self-esteem, energy, and pleasure, and it decreases frustration, worry, confusion, depression, tension, and tiredness far more than light activity indoors does. So take your walk outside.

4. Add some exercise.

When you exercise at an intensity that is high enough to cause your body some physiological stress, the body will adapt and improve. You will get stronger, faster, and fitter. You’ll also get smarter and happier. You will have more energy.

5. Eat high-fiber foods.

High fiber foods take longer to digest, provoke less of an insulin response, and leave us feeling satiated with nice, even energy levels. Go for complex, slow-digesting carbohydrates packed full of nutrients and fiber to ensure a consistent supply of mental energy.

6. Stay hydrated.

No water, no energy. You know that sluggish feeling you get in the afternoon? For most people, the afternoon crash is caused by dehydration. So do yourself a favor. Give yourself more energy by drinking some water. Tired? Drink some water.

7. Eat protein at every meal.

It’s a good idea to eat protein at every meal. High-protein foods can help you maintain your attention and focus.

8. Practice yoga or tai chi.

Yoga and tai chi decrease stress and anxiety, increase energy, and boost the immune system. They also give you more stamina—needed in stressful times—and improve the quality of your sleep.

9. Trying single-tasking.

The concept behind single-tasking is that you start with the most important task—not the most urgent one—and work on it exclusively until it is either complete or you are out of time. By managing how you spend your mental energy, you help ensure that you excel at whatever you do.

10. Low energy levels are usually between 1 and 4 p.m.

This three-hour span is the time of day most people have their afternoon crash, and their energy levels are the lowest.

11. Keep a log to learn more.

When are you at your best mentally? When do you feel most energetic or lethargic? To figure this out, keep a daily log, and note your energy levels each hour throughout the day.

12. Design your day around your energy levels.

Once you know when you have the least and most amounts of energy, you can craft your ideal day. Align your tasks and schedule to take advantage of your high mental and physical energy times. You’ll perform better, and you’ll also be much healthier.

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg Wells Podcast #73: My interview on the Unmistakable Creative Podcast

August, 1st 2017

This was a HUGEly awesome experience. I was interviewed on the unmistakable creative podcast all about how to leverage physiology for ultimate human performance. You have to check out this show and all the amazing guests that they have had on including Seth Godin, Tim Ferriss, Simon Sinek among others.

To learn more about the show head over to their webpage: https://unmistakablecreative.com/

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg Wells Podcast #69: All about meditation and mindfulness with Ellen Choi

July, 4th 2017

Given the HUGE interest in mindfulness that I’ve been noticing lately I thought we should do a deep dive into that topic. So this week we chat to the brilliant researcher Dr. Ellen Choi. Here’s a bit more info about Ellen!

Ellen is an expert in the effects of mindfulness in the workplace. She is delighted to be in her final year of her doctorate at the Ivey School of Business after completing a masters degree in social psychology at the London School of Economics. Presently she is studying how mindfulness training impacts such outcomes as performance, creativity, will power, and envy. Overall, Ellen is fascinated by the ability of mindfulness training to help individuals fulfil their potential in a more efficient and more self-compassionate manner. She has designed and taught mindfulness programs within corporations, with police recruits, and in health care settings intended to increase focus, resilience, leadership, and performance under pressure. She is an instructor at The University of Toronto’s Continuing Education program where she teaches a course on Mindfulness and Team Effectiveness. Ellen is a certified yoga teacher, reiki practitioner, and has practiced Transcendental Meditation, Vipassana Meditation, and techniques from both Mindfulness Based Cognitive Therapy and Mindfulness Based Stress Reduction. Having recently had a baby, she has never been more grateful for her mindfulness practice.

You can check out her page on the Ivey website here: https://www.ivey.uwo.ca/phd/students/ellen-choi/.

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg's Blog: How Healthy Is Your Thought Life?

June, 28th 2017

It’s really hard to live a high-performance life when high stress is a daily reality. Chronic stress damages your body, threatens your mental health, puts strain on relationships, and takes the joy out of life.

Your thoughts have strong influence over stress levels. What you choose to think about, or not think about, dictates how your body and mind react to everyday life.

So how can we reduce the ongoing flow of damaging stress—and even find peace in our thought life? The key is to break up stressful times with periods of rest, recovery, and regeneration. The good news is that anyone can learn techniques that can counter the damage of the stress response.

Make sure that each day you take some time to break the stress cycle and rest, recover, and regenerate. Doing this not only helps you find peace in the moment but also recharges your body and brain to stay healthy over the long term.

Here are 7 proven techniques that can help you have a healthy thought life and recover from chronic stress:

1. Move your body
Rhythmic, repeated motion is particularly soothing to the mind and body. A long walk, cycling, swimming, or running will all work, but any kind of movement will relieve tension, improve circulation, and clear your mind.

2. Get into nature
Go outside! Head to the garden, the park, or the woods to lower your blood pressure, strengthen your immune system, reduce tension and depression, and boost your mood. It’s stunning how good it is for your health to be in nature. Leave the cell phone and earbuds at home.

3. Practice yoga or Tai Chi
Like nature therapy, yoga and Tai Chi decrease stress and anxiety, increase energy, and boost the immune system. They also give you more stamina—needed in stressful times—and improve the quality of your sleep.

4. Have perspective
Don’t be so quick to conclude that you “can’t handle” a stressful situation. This is truly a mind-over-matter opportunity. Believing that you are strong and resourceful actually makes you stronger and more resourceful. Don’t give in to negative self-talk about not having what it takes to manage life.

5. Change the nature of your response
Research indicates that taking an active, problem-solving approach to life’s challenges relieves stress and can transform it into something positive. If you withdraw, deny the problem, or spend all your time venting, you’ll feel helpless. Instead, be determined to make a change, put effort into it, and plan for better results.

6. Practice slow, deep breathing
Start applying the power of deep breathing each day. It will make a huge difference. Start small by taking three deep breaths each time you sit down at your desk—in the morning, after breaks, after lunch, and so on. It will help you become more patient, calm, and relaxed.

7. Block time for single-tasking.
Each day this week, schedule time in your calendar for focusing exclusively on one task. This task should be something that is very important to you. Doing several things at once might make it seem as if you are working hard, but it’s an illusion. Your body and mind are not designed to work that way and it causes extra stress.

I hope this article was helpful!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to my podcast in iTunes!

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Dr. Greg Wells Podcast #68: All about leadership communication with Bart Egnal

June, 27th 2017

Hi everyone, welcome back! This week I talked to my friend and colleague Bart Egnal. Bart is an expert on leadership communication and recently published his new book Leading Through Language. Bart and I chat all about how to communicate better and to lead with your words. If you are into public speaking or simply want to get your point across better anytime, anywhere this episode is for you. Here’s a little more about Bart.

Bart is the president and Chief Executive Officer at The Humphrey Group, which teaches leadership communication skills through executive coaching, group training and consulting. As an executive coach and communications instructor, Bart specializes in teaching clients how to inspire action every time they speak. By helping clients communicate as inspiring leaders, Bart has developed strong partnerships with companies such as RBC, Bell, Goldcorp, Enbridge, TAQA, and Cenovus.

Follow Bart on twitter ‪@THG_Bart and LinkedIn

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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How to Feel More Alert

June, 15th 2017

Decreased alertness is a huge hindrance to thinking and, ultimately, performing at a high level. There are many factors that can help you feel more (or less) alert. These six ways to feel more alert are changes you can easily make to your life, starting today!

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Cut your risk of cancer up to 40%

April, 18th 2017

According to the National Cancer Institute, approximately 39.6% of men and women will be diagnosed with cancer at some point during their lifetimes. The reality of cancer is upsetting, but there is hope. You can cut your cancer risk in half by committing to four important areas.  No magic pills, insane amount of money, or all-consuming regimen.  And, the best news is, you will not only lower your risk of cancer, but also improve your overall health and change your life for the positive.

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The Globe and Mail: Greg Wells on how ‘microchanges’ can make a major difference

April, 4th 2017

Toronto physiologist Greg Wells’s new book, The Ripple Effect, makes lofty promises, pledging that we can Sleep Better, Eat Better, Move Better, Think Better. A superachiever himself (Ironman, PhD, researcher at Toronto’s Hospital for Sick Kids and professor at the University of Toronto), Wells nevertheless tempers those assertions by sticking to a simple message in the book, in stores April 4. It’s okay to dream big, but start small. Peppered with “1 per cent tips,” Wells advocates staying focused on micro-improvements (using spices, not sauces, to cut calories; walking 15 minutes a day to potentially lower risk of breast and colon cancer 24 to 40 per cent). “Microchanges are sustainable forever,” he says. “When they add up over time, it’s like compound interest for your body and mind.”

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CTV The Social: How simple lifestyle changes can transform your health for life

April, 4th 2017

You know those days when you don’t get enough sleep, so you decide to skip the gym and then you end up eating nothing but garbage for the rest of the day? We’ve all been there. Greg Wells, author of The Ripple Effect, says there are ways we can make small changes to our sleeping, eating, exercising and thinking habits that can transform our health for life.

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Entrepreneur.com: Are You Single-Tasking Yet?

October, 31st 2016

This article originally appeared at this link on Entrepreneur.com.

You sure should be. Focusing on one, important item at a time will make you more competent and productive.

What are you doing while you read this? Are you dipping into your email while texting, reading tweets and partly listening at a meeting? Do you have your mobile phone, a desk phone, a tablet and a laptop all on the go at once?

Probably. We all tend to do it, some more often than others. After all, multitasking is the sign of a highly effective and efficient mind — right?

Wrong.

It’s time for a reminder about the power of singletasking.

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RedBull.com: The Learning Curve Episode 1

July, 13th 2016

Check out a new web series I’m helping with called The Learning Curve.

In episode one of The Learning Curve, we catch up with Drew Bezanson a few months after his release of Uncontainable.

Still riding the high from the success of the film and his own sense of accomplishment, Drew begins looking towards the next challenge – slopestyle mountain biking – and coming to terms with the uphill battle he’ll face if he wants to shred slopestyle with the best of them.

Here’s Episode 1 “Watch Drew Bezanson’s journey to Joyride begin”.

TheLearningCurveEp1

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Entrepreneur.com: The Power of 1 Percent Better

June, 24th 2016

This article originally appeared at this link on Entrepreneur.com.

One of the best approaches I have seen for achieving a dream is to focus on being 1 percent better.

I work with a lot of incredible athletes, but it isn’t always talent that drives achievement. What sets the best performing athletes apart is their dedication to training at a consistently high level. And among that group, there is a factor that sets even the elite athletes apart: lifestyle.

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Entrepreneur.com: The 3-Step Process for Countering Negativity

June, 8th 2016

This article originally appeared at this link on Entrepreneur.com.

Running your own business has its fair share of nerve-wracking moments. Some people feel the most anxious and uncertain before they take the entrepreneurial plunge. Do I have a chance of succeeding?

Others come across bumps in the road well after the business is established. Perhaps the market is changing or a fierce competitor arrives on the scene.

It is natural to feel worried or nervous at different times in the life of your business. But it’s another thing to make important decisions from a position of anxiety. The problem with negative emotions is that they’re so powerful, they can dominate our thinking and actions.

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Entrepreneur.com: 6 Happiness Tips to Boost Your Health and Performance

April, 14th 2016

This article originally appeared at this link on Entrepreneur.com.

As an entrepreneur you probably know that constant, high stress levels undermine your performance. When highly stressed, you don’t sleep as well, your concentration suffers, your patience bucket shrinks to the size of a teacup, and your ability to generate strategies and solutions plummets.

So one way to become a better business owner, leader and visionary is to be happier. Why? Because happiness has been shown to lower stress, increase well-being and boost daily energy. No surprise, perhaps, that feeling good creates a better work performance.

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Entrepreneur.com: 6 Ways to Curb Jet Lag and Travel Fatigue

January, 14th 2016

This article originally appeared at this link on Entrepreneur.com.

As an entrepreneur, you likely travel a lot, and you already know that jet lag (which science geeks call “flight dysrhythmia”) can cause all kinds of unpleasant symptoms: insomnia, loss of appetite, depressed mood, upset stomach, fatigue and mental fuzziness, to name a few.

And the farther you travel, the worse your jet lag will likely be. Why? Because crossing time zones throws your internal rhythms out of sync with your external environment. It’s like your body stays back in New York as you head off to your first meeting in London!

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