Intentional Gratitude and Feeling-Based Intentions Drive Personal Success
TL;DR
- Women often default to absorbing additional burdens rather than setting boundaries, necessitating conscious boundary-setting to improve life quality and prevent overload.
- Urolithin A, a supplement declining in natural production with age, offers anti-inflammatory and antioxidant benefits for muscle, joint, and brain health recovery.
- Gratitude is not toxic positivity but an acknowledgment of support and lessons learned, even amidst difficult circumstances, fostering resilience and acceptance.
- Prioritizing self-defined success, such as creating a home wellness space over traditional material possessions, allows for personal fulfillment independent of external validation.
- Trading perfection for progress, particularly in areas of learning and personal growth, is essential for continuous improvement, as reflected in the practice of medicine.
- Identifying what drains energy and what energizes reveals personal genius and areas for improvement, guiding intentional choices for greater well-being.
- Setting intentions for future feelings, supported by specific habits and practices, provides a framework for intentional living beyond mere goal achievement.
Deep Dive
This episode distills the year-end reflection into a practical gratitude inventory and intention-setting exercise, emphasizing that true gratitude is not toxic positivity but an acknowledgment of moments of support and lessons learned, even amid difficulty. The core implication is that by intentionally cataloging these moments and defining personal values, individuals can cultivate a more resilient and fulfilling approach to the year ahead, shifting focus from external validation to internal priorities.
The primary framework offered is a structured gratitude inventory, urging listeners to identify specific positive elements across various life domains: people who offered support, the body's capabilities, the sanctuary of home, contributions through work, moments of joy and play, the natural world, and lessons learned from growth. This process is designed to counter the tendency to focus on negatives by actively seeking and acknowledging positive anchors. The second-order effect of this practice is a recalibration of perspective, highlighting that gratitude is not dependent on ideal circumstances but on the capacity to find steadiness, strength, or a lesson within any situation. This, in turn, fosters a more balanced emotional state and reduces the likelihood of falling into despair or regret when facing challenges.
Beyond reflection, the episode pivots to intention setting for the upcoming year, advocating for choosing three to five words that define desired feelings (e.g., steady, brave, connected) and identifying supporting habits. This moves beyond passive goal setting to an active cultivation of desired internal states. The implications here are significant: by focusing on how one wants to feel, rather than solely on external achievements, individuals can create a more sustainable and intrinsically motivating path forward. This approach inherently prioritizes well-being and personal growth over a potentially exhausting pursuit of predefined successes. Furthermore, the exercise prompts identification of what to do less of and what one is ready to forgive, directly addressing internal barriers and past burdens. The consequence is the potential to shed emotional weight and administrative drain, freeing up energy for more meaningful pursuits.
Ultimately, the episode's core message is that intentional self-reflection and a deliberate framing of gratitude and future intentions empower individuals to define success on their own terms and prioritize what truly matters, even without external validation. This leads to a more authentic and resilient way of navigating life's inevitable highs and lows.
Action Items
- Create gratitude inventory: Identify at least one specific item for people, body, home, work, joy, nature, lessons, and small joys from the past year.
- Draft 3-5 intention words for 2026: Define desired feelings (e.g., steady, brave, connected) to guide future actions.
- Identify 1-2 habits/practices: Determine concrete actions that will support the chosen intention words for the upcoming year.
- Analyze 1-2 draining activities: Determine what activities consumed the most energy in the past year and what they signify.
- Define personal success metrics: Articulate what success means on your own terms for the upcoming year, independent of external validation.
Key Quotes
"what boundary did i set or did i need to set that made life better it's a really good one for women i find women we don't we don't set boundaries we just we just add to the load it's like oh you want more you want me to do more ptas oh you want me to do yeah oh sure yeah yeah i can figure that i'll make it work you know that's how we are"
The speaker argues that women often struggle with setting boundaries, instead taking on more responsibilities and adding to their existing workload. This quote highlights a common challenge for women in managing their commitments and personal capacity. The speaker suggests that setting boundaries is crucial for improving one's life.
"there is a new darling in the supplement world and it is showing some incredible applications for recovery muscle strength endurance joint health and degenerative diseases like osteoarthritis and even brain health with alzheimer's disease it is called urolithin a and it is something we actually already make in our guts but like most things it tends to decline as we age"
The speaker introduces urolithin A as a promising supplement with a wide range of health benefits, including recovery, strength, and support for degenerative diseases. The speaker explains that while the body naturally produces urolithin A, this production decreases with age. This decline is presented as a reason why supplementation may become beneficial.
"gratitude is not pretending everything is fine you know and i and i strategically released this episode in the middle of the holidays where things might not be fine uh there may be some stressful family situations there may be some stressful business financial you know the world who knows right so gratitude is not pretending everything is fine it's not like toxic positivity it's not forcing yourself to look on the bright side when something hurts"
The speaker clarifies that gratitude is not about toxic positivity or ignoring difficulties. Instead, the speaker explains that gratitude involves acknowledging moments of support and steadying elements even when circumstances are stressful or not ideal. This perspective reframes gratitude as a realistic acknowledgment of good amidst challenges.
"what did your body do for you this year maybe your body healed maybe it endured something very difficult maybe it got you through a really hard season maybe it did carry you to a place that you needed to go to so maybe thinking about your body and your health as it is today right so i know that there's a tendency for women to really only think about our health as like how skinny we are and that is really going to be my life's work to change that"
The speaker encourages listeners to appreciate their bodies for their functions beyond appearance, such as healing and endurance. The speaker critiques the common tendency, particularly among women, to focus solely on weight and body size. The speaker states their life's work is to shift this perspective towards a more holistic view of health.
"what energized me the most in 2025 and how can i make more space for that like another way of asking that's like where is my genius right and how can i do more of that or how can i do more of what i love"
The speaker poses a question about identifying what brings the most energy and how to create more opportunities for those activities. The speaker frames this as discovering one's "genius" or engaging more with activities that are genuinely loved. This encourages a focus on maximizing personal strengths and passions.
"what will i prioritize even if no one claps for me i know these are good right what will i prioritize even if nobody sees it and nobody cares right if no one claps for me what am i still going to prioritize now you don't need a 40 point plan right you just need some direction you need a few honest commitments and the courage to keep returning to what matters"
The speaker presents a powerful question about identifying personal priorities that may not be externally validated. The speaker suggests that true prioritization involves commitment to what matters, regardless of external applause or recognition. This emphasizes the importance of intrinsic motivation and personal values.
Resources
External Resources
Books
- "About a Boy" by Unknown Author - Mentioned as an example of a movie that illustrates the concept of not wanting family.
Videos & Documentaries
- L'agence - Mentioned as a French real estate show that provides comfort.
- Emily in Paris - Mentioned as a show that provides comfort.
Research & Studies
- OS1 Peptide (One Skin) - Discussed as a scientifically formulated peptide to target cellular senescence, a cause of age-related hair loss and thinning.
Tools & Software
- Gmail - Mentioned as a platform where the host receives thousands of emails daily, leading to a goal of creating better filters.
Articles & Papers
- Urolithin A - Discussed as a supplement showing applications for recovery, muscle strength, endurance, joint health, degenerative diseases, and brain health.
People
- Danielle Laporte - Mentioned as a friend who suggests choosing words for how one wants to feel in the new year.
Organizations & Institutions
- NFL (National Football League) - Mentioned in the context of the "About a Boy" movie, where the protagonist initially prefers a bachelor life.
- PFF (Pro Football Focus) - Mentioned in the context of the "About a Boy" movie, where the protagonist initially prefers a bachelor life.
- New England Patriots - Mentioned in the context of the "About a Boy" movie, where the protagonist initially prefers a bachelor life.
Websites & Online Resources
- timeline nutrition dot com forward slash better - Referenced for listeners to receive 20% off their first Timeline purchase.
- oneskin co better - Referenced for listeners to receive 15% off their first order of hair products from One Skin.
- leveluphealth com - Referenced for listeners to receive 15% off the entire website from Level Up Health.
Other Resources
- Gratitude Inventory - Presented as an exercise to reflect on the past year and set intentions for the future.
- Ultimate GI Repair - Discussed as a clinical-grade formula designed to rebuild the gut barrier and calm inflammation.
- OS1 Hair - Mentioned as a peptide scalp serum formulated to target age-related hair loss and thinning.