Do you struggle with maintaining healthy eating habits?

Are you, like Kurt, stashing Oreos in the basement to avoid temptation? Believe it or not, making small changes to your environment can be more effective for managing your health than relying on willpower alone.

This week, Kurt and Tim are joined by nutrition expert Monica Reinagel—an opera singer turned nutritionist and podcaster. Monica shares her unique insights on weight management and what really matters when starting your personal health journey.

Context is everything when it comes to health decisions. In this episode, they dive into how simple tweaks to your environment, both public and private, can have a big impact on your overall well-being. Tune in for practical tips, expert advice, and the encouragement you need to start making healthier choices that work for you.

© 2024 Behavioral Grooves

Book a time to talk to Tim about Behavioral Grooves here.

[0:00] Oreo habits and environmental adjustments

[9:22] Introduction and speed round

[13:50] Are New Year’s Resolutions bad?

[20:08] Eating, emotions, and environment

[24:32] From opera singer to nutritionist - finding your passions

[31:35] How we can look at nutrition through behavioral science

[38:30] Tracking nutrition with the Nutrition GPA App

[45:00] Desert island music

[51:32] Grooving Session: influencing behavior by changing your environment

© 2024 Behavioral Grooves

Nutrition GPA app

Monica on Instagram

Change Academy Podcast

Behavioral Grooves Facebook Group!

Bach - Spirits of Meditation - Suite #5 Aria

Mozart - Symphony No. 40 in G minor

Get ready for a moo-ving conversation! This week, Kurt and Tim sit down with Gregory Berns, a psychology professor at Emory University, to explore the secret world of cows. Gregory shares his journey from academic to accidental farmer during the COVID-19 pandemic and how a group of miniature cows changed his life.

There’s moo-re to cows than meets the eye, and Gregory reveals how his farming adventure turned into a real-life exploration of cow psychology, unveiling behaviors that challenge common assumptions. In today’s world, there’s often a disconnect between urban dwellers and livestock, and the trio discusses how we can reconnect with farm life and our food sources to become more conscious consumers.

But that’s not all—tune in to hear how Gregory’s innovative “bud box” techniques show how understanding cow psychology can lead to stress-free handling and trust-building on the farm and beyond. Whether you’re a city slicker or a country dweller, this episode will expand your perspective and leave you with a newfound appreciation for the complex inner lives of the animals around us.

© 2024 Behavioral Grooves

Book a time to talk to Tim about Behavioral Grooves here

[0:00] A different type of episode!

[2:44] Intro and speed round

[4:49] How does a behavioral scientist start raising cows?

[12:21] Understanding cow personalities

[18:38] Psychology of animal relationships

[27:59] Cow psychology and handling techniques

[36:51] Music and cows

[42:25] Grooving session - understanding our relationship with animals

© 2024 Behavioral Grooves

Gregory Berns

Cowpuppy: An Unexpected Friendship and a Scientist's Journey Into the Secret World of Cows

Psychology Today: Cows

Lynyrd Skynyrd - Sweet Home Alabama

The Band - Don’t Do It

The Beach Boys - Kokomo

Do women in the workplace have to choose between being likable and assertive?

This week, Alison Fragale, author of The Likable Badass joins Kurt and Tim to look at the challenges women face in the workplace and how they can overcome. With her powerful concept of the “likable badass”, Alison teaches listeners the art of blending warmth with assertiveness to achieve success without sacrificing authenticity.

Alison unpacks and explores the historical disadvantages women have faced due to gender and stereotypical characteristics that often hinder success. She highlights how women can overcome these traditional obstacles by balancing confidence and kindness, offering practical strategies like positive self-talk, and building an “army of promoters” to elevate their status. Throughout their discussion, Alison emphasizes how small, incremental improvements and effective communication can help women build a strong reputation.

In their grooving session, Kurt and Tim dive deeper into the concept of the likable badass, providing listeners with tangible insights on how small, consistent efforts can significantly impact workplace success and beyond. By focusing on building status rather than seeking power, listeners of all genders can gain valuable insights into self-promotion and confidence in the workplace.

© 2024 Behavioral Grooves

[0:00] Empowering women in the workplace

[4:20] Introduction and speed round

[8:21] What is a “likable badass”?

[12:20] Challenges faced by women in the workplace

[16:12] How communication helps build status

[27:14] Why we need to self-promote

[30:12] Dangers of self-deprecation

[39:32] Practical tips for becoming a likable badass

[46:12] Desert Island music

[51:20] Grooving Session: the importance of small, incremental improvements and promoting your own success

© 2024 Behavioral Grooves

Likable Badass - How Women Get the Success They Deserve

Join the Behavioral Grooves Newsletter!

Alison Fragale

Linda Babcock - The No Club

Zach Brown - I Remember

Bon Jovi - It’s My Life

Are generational labels dead weight?

This week—after many technical difficulties and a nearly-forgotten anniversary—Kurt talks with organizational culture expert Jessica Kriegel about generational divides and why they are ultimately pointless and unproductive for both personal and professional growth. Jessica introduces her “culture equation” framework, revealing three critical elements that drive revenue growth and how missing these elements can lead to stagnation.

A key focus of the conversation is the damaging impact of generational stereotypes in the workplace and how ageism, in any form, prevents us from recognizing people’s unique talents. Through compelling examples, Jessica explains how these stereotypes dangerously influence workplace practices—and what we can do to avoid them.

Tim is back from anniversary-dinner bliss for this week’s grooving session, where he and Kurt reflect on the key themes from Kurt’s conversation with Jessica. The duo offers insights on the power of thoughtful communication and how being intentional with our words can shape organizational culture.

Whether you’re a Boomer, Gen Z’er, or anything in between (sorry Gen X and Milennials), this episode has all you need to challenge stereotypes and start bridging those generational gaps.

© 2024 Behavioral Grooves

[0:00] Generational stereotypes and corporate culture

[6:20] Speed round with Jessica Kriegel

[9:10] Generational labels: a perspective

[23:25] The “Culture Equation” and it’s impact on success

[28:41] The importance of leadership for shaping culture

[36:52] How to align purpose, strategy, and culture

[42:25] Grooving Session: Bridging generational divides with leadership

© 2024 Behavioral Grooves

Unfairly Labeled: How Your Workplace Can Benefit From Ditching Generational Stereotypes

How to get people to give a sh*t | Jessica Kriegel | TEDxStGeorgeStudio

Is Generational Prejudice Seeping into Your Workplace?

Subscribe to our Newsletter!

Atmosphere - “Sunshine"

The Beatles - "Eight Days a Week"

This week, we dive into a thought-provoking conversation with Bob McKinnon, host of the Attribution podcast and author of America's Dreaming. Bob unpacks the complex factors that determine success and failure, drawing from his own experiences and broader societal influences. He challenges the "fundamental attribution error," where we often credit personal effort over external factors, and how this bias can distort our perceptions of ourselves and others. Through powerful stories, Bob discusses how systemic barriers and limiting beliefs shape life outcomes, emphasizing the need to recognize the roles of luck, privilege, and social connections in our narratives.

Bob, Kurt and Tim explore the ethics of marketing, the overlooked influence of luck in success, and how reframing our stories can foster empathy. With insights into everything from historical injustices to the power of music and storytelling, Bob offers listeners a fresh perspective on the importance of compassionate curiosity in bridging social divides by creating more inclusive conversations. Tune in to discover how understanding attribution can change the way we see the world—and ourselves.

© 2024 Behavioral Grooves

[0:00] Intro

[6:03] Speed round

[9:18] Factors contributing to success/failure

[13:53] Attribution and how it affects perceptions and behaviors

[19:21] Attribution error and its impact on behavior and success

[29:30] Success, privilege, and race in America

[35:00] Land grants, race, and attribution

[46:35] Empathy, storytelling, and judging less to improve relationships

[54:00] Music, identity, and belonging

[1:00:29] Grooving session: Attribution and luck in success

© 2024 Behavioral Grooves

The Monopoly Experiment

The Random Factor by Mark Rank

America’s Surprising Views on Inequality

American Dream Score - Bob’s Quiz

America’s Dreaming - Bob McKinnon

Neil Diamond - I am…I said

Tracy Chapman - Fast Car

Luke Combs - Fast Car

Double the Episodes, Double the Insights! This week, Kurt and Tim are back at it, diving deeper into the world of habits, rituals, and routines. In this special double episode, they take us on a journey through the fascinating neuroscience of habit formation, unpacking how the basal ganglia in our brains can shape our behaviors—for better or worse (cue ominous music…).

The discussion moves beyond the basics, examining how our habitual actions can both enhance and sometimes limit our ability to fully experience life’s spontaneous pleasures. Kurt and Tim explore the delicate balance between the comfort of routine and the thrill of novelty, offering fresh perspectives on how to be more intentional about the habits we cultivate.

But it’s not all theory—this is Behavioral Grooves, after all! The hosts dish out practical strategies for breaking bad habits, like adding friction to disrupt automatic behaviors and swapping out old routines for new, more desirable ones. They also remind us that the road to healthy habits is paved with patience, self-compassion, and a steady focus on personal growth.

© 2024 Behavioral Grooves

[0:00] How we form good and bad habits

[5:09] Do habits and routines impact life's novelty?

[11:04] Breaking bad habits and creating new ones

[16:58] Habits, routines, and rituals for personal growth

© 2024 Behavioral Grooves

Habits: Why We do What We Do

James Clear: Habit Tracker

Brain/Shift Journal

Habits vs Routines

Ever wonder why some habits stick effortlessly while others feel impossible to maintain?

In this episode, Kurt and Tim explore the powerful forces of habits, routines, and rituals that shape our daily lives. They dig into what habits are, how they form, and why they're so hard to change. From understanding the role of cues and rewards to distinguishing between habits and routines, Kurt and Tim break down the science and strategies behind these everyday behaviors. They also discuss the importance of starting small, aligning habits with your values, and the often overlooked difference between habits and rituals.

Whether you're looking to kick an old habit or start a new one, this episode offers practical advice and thought-provoking insights. And stay tuned for part two, where they’ll tackle the tricky topic of ending unwanted habits!

[0:00] Welcome to a solo-sode with Kurt and Tim!

[4:17] Habits and routines: The nuance

[10:45] What differentiates a habit from a routine?

[17:19] Habits, routines, and rituals

[24:36] How to create motivation and achieve goals

[31:32] Creating new habits

[35:07] The key to consistency, grace, and personal growth

Charles Duhigg - The Power of Habit

Wendy Wood - Good Habits, Bad Habits

Brain/Shift Journal: Habits and Goals

“Here is a small fact: You are going to die.” – Markus Zusak, The Book Thief

This week, Kurt and Tim confront death. Well - they confront death and Jodi Wellman, author of “You Only Die Once” in a lively discussion on how we can use mortality as a motivator for living life to the fullest. Wellman bring an irreverent humor to the conversation, as well as inspiring insights on how we can prioritize joy and find meaning in our daily lives.

The trio dives into the heart of Wellman’s philosophy and explores the idea that life is about more than ticking off a to-do lists or sticking to routings. With a mix of anecdotes and insights, they explore how we can shake things up and be more intentional with our time. After all, we only have so many Mondays left to live!

In their grooving session, Kurt opens up about how a brush with death can remind us of life’s preciousness. As they wrap up, they emphasize how the power of gratitude and the importance of connecting with loved ones can help us do more than just breathe - but actually live. Whether it’s finding joy in the everyday or reaching out to someone you’ve lost touch with, the episode is a reminder that living fully means being present, purposeful and - at times - a little irreverent.

© 2024 Behavioral Grooves

[0:00] How often do you think about death?

[4:33] Introduction and speed round

[10:11] The importance of intentional living

[15:13] Identifying goals and prioritizing personal desires

[22:58] Breaking free from autopilot

[28:17] Near-death experiences

[38:00] Vitality, meaning, and well-being

[43:53] Finding meaning and purpose through self-reflections

[56:20] Confronting death and prioritizing life

© 2024 Behavioral Grooves

Why Some People Love Sad Music

You Only Die Once: How to Make It to the End with No Regrets

Four Thousand Mondays

Jason Isbell “If We Were Vampires”

Dave Matthews Band “Satellite”

The Cure “Friday I’m in Love”