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1% Better

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If you’re of a curious disposition, have a positive outlook, are devoted to, or even have a passing interest in making yourself a little bit better (let’s set the bar low and aim for 1%) then I’m very hopeful you’ll enjoy listening to my podcast.

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If you’re of a curious disposition, have a positive outlook, are devoted to, or even have a passing interest in making yourself a little bit better (let’s set the bar low and aim for 1%) then I’m very hopeful you’ll enjoy listening to my podcast.

iTunes Ratings

7 Ratings
Average Ratings

Great show!

By wifos - Aug 24 2018
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Just listened to the Even Alexander interview and loved it! Keep up the great work.

Better Than 99% of Podcasts!

By Apppalooza - May 17 2018
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Rob does a great job with his Podcasts. They are lively discussions with a variety of guests, engaging presentation, interesting ideas, wide range of topics, and a length short enough to fit comfortably into your commute or travel plans. Lots to learn listening to Rob's interviews!

iTunes Ratings

7 Ratings
Average Ratings

Great show!

By wifos - Aug 24 2018
Read more
Just listened to the Even Alexander interview and loved it! Keep up the great work.

Better Than 99% of Podcasts!

By Apppalooza - May 17 2018
Read more
Rob does a great job with his Podcasts. They are lively discussions with a variety of guests, engaging presentation, interesting ideas, wide range of topics, and a length short enough to fit comfortably into your commute or travel plans. Lots to learn listening to Rob's interviews!
Cover image of 1% Better

1% Better

Read more

If you’re of a curious disposition, have a positive outlook, are devoted to, or even have a passing interest in making yourself a little bit better (let’s set the bar low and aim for 1%) then I’m very hopeful you’ll enjoy listening to my podcast.

Warning: This podcast data isn't working.

This means that the episode rankings aren't working properly. Please revisit us at a later time to get the best episodes of this podcast!

Rank #1: Murray Newlands – Maximizing Personal Value, Develop Key Strengths, & Taking Action Sooner! EP115

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Murray Newlands is a very interesting guy. The Huffington Post has listed him as one of the “Top 10 People to Know in the Silicon Valley” and the "British Marketing Guru".
He’s a marketing powerhouse, an entrepreneur, investor, business ddviser and Speaker. As we talked I quickly realized he had serious focus, and an ability to set and achieve goals. Without looking too far ahead.

He’s demonstrated over his career so far a real ability to deliver against his big goals, and learn along the way. Anyone that creates over 1000 blog posts in 2 years must have huge determination, a work ethic and self-belief.

Murray was a great fit for the podcast as he lives incremental improvement and has so many valuable stories and lessons taken from them to share in this conversation.

His latest focus has been with Turing, an elite placement company for engineers. As their Chief of Strategy & Partnerships officer, he is disrupting "the future of work" and the way companies hire remote workers and tap into global resources. The talent behind Amazon, Google, Facebook, Twitter and more have been vastly curated by Murray and the Turing team.

Full summary below. I hope you enjoy it.

•Goal Setting & Incremental improvements
•Having a child and how it made Murray reflect back on life and his habits
•Persevering through school and became a solicitor
•6 Years leading to a solicitor – hard work and just went with it
•Taking the approach of one day at a time!
•2019 – having a goal of getting fit – and losing 20 pounds in 4 months – taking each day at a time
•Applying tiny incremental steps!
•There is no overnight success
•How did Murray get successful – taking tiny steps and moving along
•Decide on what directions you want to go in and taking the first steps!
•The unexpected benefits from following the process
•The moments of success that stand out!
•Focusing more on what you are good at, not just what you’re not good at!
•Find out what you can do
•Spotting what other people are doing to achieve things?
•Look for others doing great things!
•Tool – a sheet with 200 lines on it & working out 200 times!
•Setting out goals and writing them out!
•Get visual when setting goals
•Telling others what you’re doing with goals
•Building Habits
•Taking a deliberate approach & figuring out the WHY!!!
•Getting a Visa to work in the US was a Goal for Murray
•Starting out writing 2 blog posts a day for 2 years!
•How to get 2 blog posts a day for a period
•Having to write a lot to get noticed – writing 500 to 1000 blog posts
•Thinking about what you are trying to achieve and how you want to get there!
•Tips to CEOs – with writing – is it your true value!
oDo out audio dictation and then give it to a professional writer
oIdentify your 10 ideas and get it out there
•What do I want to achieve and what is the best way to do it?
•How to maximize your value in the process?
•Find where the real value is?
•Look for other established platforms? – adding value to other groups?
•Resetting goals and pivoting in your career
•Building and Selling Start-ups
•The new emerging talent sourcing approaches
•Stand out traits of strong leadership
•Understanding of where you want to get to, what you need to achieve, and finding the right people to help you get there!
•You can’t be successful on your own!
•The cost of having someone negative on the team massively outweighs that
•Firing people who are not a good fit fast enough!
•Clear out anything that gets in the way
•Too many leaders see success and think it’s their success!
•Dealing with Intuition and following the gut!
•Follow the gut and set some goals as boundaries
•Relationship with Fear – excited about new projects
•Driven by fear and pushing yourself along
•If you stop pushing yourself, you will get bored!
•Take on a lot of what you’re afraid of so you can achieve a lot
•Best learnings from failures?
•Trying too hard to overcome things I’m not good at and not focusing enough on things that I am good at!!
•Not firing people fast enough leading to lots of difficult situations
•The Future Plans?
oHelping more people all around the world to be more successful
oTeaching his daughter new things
oLearning the fun of do new things!
•Advice – Try to keep the current job and start the start-up on the side
oYour first business on your own might not be successful, but if you don’t do it, you will not learn from it!
oMaking failures is ok! You will learn from it!
•US v UK mindset on failure?
oTry and give it a go!!
•Books to Recommend
oPlay Bigger: How Pirates, Dreamers, and Innovators Create and Dominate Markets
Connect in with Murray:
Website –
YouTube Channel:
Jun 24 2019
51 mins

Rank #2: Motty Varghese – How to Sleep Better – EP114

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I’m really interested in learning more about sleep, so I did some searching and it turns out we have a world-renowned sleep expert here in Ireland. In Dublin in Fact. He’s name is Motty Varghese. He’s a senior Respiratory and Sleep Physiologist in St James's Hospital, Dublin since 2003.

We learn about Motty and how he got into this area and then I think I asked him everything I could think of about sleep.

You will be way more than 1% Better informed on Sleep after this.

Summary of what we covered:
•Where the passion and desire in the field of sleep
•Graduation as a respiratory and sleep physiologist & technologies
•Doing sleep studies for about 45millions people in India
•Working in Middle east and then moved to St. James in Dublin
•15 Years working St. James.
•Sleep Diagnostics and sleep problems
•Sleep Apnoea and Insomnia as the two main issues
•And then started to specialise in Behaviour sleep medicine
•Always had an interest in sleep medicine but not much in the area initially when he was growing up
•Cognitive Behavioural Therapy (CBT)
•Insomnia & Sleep Apnoea
•Insomnia and CBT as a non-medication way of sleeping problems
•CBT for Insomnia
•The 3 P model:
oPredisposed individuals
oPrecipitating factor
oPerpetuating factors
•Address the behaviours with Sleep
•Insomnia as a vicious circle
•Sleep and Genetics
•Women have higher chances than Insomnia
•The growth in the topics of sleep over the last decade
•Learning Memory & physical health can be improved with good sleep
•Circadian Rhythm & the Master Body Clock
•Sleep is a CS process
•Sleep and Melatonin
•Humans are solar powered
•Chronotypes – evening, intermediate and morning types
•Morning type people are the happier type!
•The importance of employers know what the chronotype of their employees!
•Waking up before the alarm goes off – a sign of their sleep need is met
•Early Morning Awakening Insomnia
•Sleep Apps – the value of!
•The best way to judge your quality of sleep is by how you feel!
•Sleep Apps leading to more anxiety about sleep quality!
•Don’t over rely on technology
•How much light and deep sleep should I get?
•How to get in to good sleep
1.How long was I aware before I went to sleep – get a consistent wake time!
2.The light exposed to before going to bed – 2 hours before you go to sleep – to optimize the melatonin
3.The Master Body Clock – not much control over this
•The best environment for a good sleep
1.Dark as a Cave
2.Quiet as a Cave
3.Cooler temperature
•Mattresses and how useful these are?
•Napping – General Rules – 30mins to 45mins to avoid REMS
•Best position for sleeping – sleep on the non-dominant side
•Sleep and Pain Tolerance levels
•Most common myths on sleep – no compensation for lost sleep!
•Sleep when traveling & jet lag!
•Exercise & Sleep – 3 hours between exercise and bed – core body temp is high
•Eating Late – Not eat for 3 hours before going to bed!
•Journaling – transfer thoughts from brain to paper!
1.Rationalize worries on paper
2.Make a to do list for the next day
3.Reduce the intensity of the mind
•Sleep and having a beginner’s mind!
•Every night is a new night – this is a key mindset to have for everyone!
•Be non-striving for sleep – you can’t force it
•Be Patient with the process with CBTi
•How does Motty manage his own sleep
1.7+ hours nightly
2.Sleep as much of the time you spend in bed
3.High sleep efficiency
•Sleep v Rest -- Bed is for sleep – not for rest
•Get up and leave the bedroom for 30mins
1.Reduces anxiety not falling asleep
2.Strengthens bed sleep association
3.Better opportunity when you do go back
•Don’t over research on sleep
•Optimize sleep hygiene habits

Get in touch with Motty on his work and consulting at
Jun 14 2019
48 mins

Rank #3: Charlotte Underwood - Surviving Suicide, Writing to Raise Awareness & Saving a Life - EP113

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Charlotte is as survivor. As a survivor of alcoholism, sexual assault, rape, self-harm and a constant chain of trauma and mental illness.

She tells her story and share my experiences with the world.

We talk about suicide, depression, hope, and a desire to help others by sharing her own stories, experiences and idea.
Her goal “If I can save a life, or just make someone feel less alone, then I’m achieving my dreams.”
Her main topics of writing are mental health, depression, anxiety, and suicide. With the aim to raise awareness as well as end the stigma.
If you face your own demons, challenges or know someone close to you that is facing a hard time or feels like – they might find this very valuable and worth checking it out!

Summary of our conversation can be found on the episode page on
Jun 07 2019
38 mins

Rank #4: Confidence Uncovered: Truths, Myths, and Flexing the Muscle - EP112

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This solo show is all about Confidence. The full blog post is available on the site - link here

Thanks for listening. If you enjoyed it, please do consider sharing it!

May 31 2019
26 mins

Rank #5: Hugh O’Donovan – Focusing Attention, Positive Psychology & Mindful Walking – EP111

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Hugh O’Donovan is a Coaching Psychologist, Lecturer, & Author of the excellent book ‘Mindful Walking’. He also been an Entrepreneur and was a member of the Irish Army for 23 years. During this episode, Hugh reflects on many of the stand out moments in his career and shares very valuable insights and practical tips that you could use to become a better version of yourself.

For me, some of the key takeaways here touch on discipline, developing awareness, giving yourself a choice, mental well-being and the idea of flourishing!

I would recommend you take out a pen and paper for this one.

Thanks for your ongoing support and listening. Hope you’re enjoying this as much as I’m enjoying sharing it.

A summary of topics covered:
•Improving Performance & Mood
•The value of Acts of Random Kindness
•Mindfulness and the evidence behind how it’s working
•Experimenting in Mindfulness
•The physical benefits of movement
•Learning the skills of focusing attention
•The curious thing about walking and how a natural mindfulness comes when you’re moving
•Incorporating Mindfulness into many things you do
•23 years-experience in the Army
•The importance of discipline learned in the Army and how mindfulness also invites you to approach things in a disciplined way
•Having a Busy mind – but building the awareness of these thoughts
•Leaving you with a choice to breath
•Behavioural changed in society
•The challenge of transitioning from the Army into Civilian Life
•Being in Business but not being driven to earn money!
•Losing a friend to a tragic event and identifying this as a turning point
•The importance of reviewing, reflecting and re-evaluating
•The Army being all about Service
•Values, Goals and Actions
•Congruent Goals & making sense of the path and direction
•How Hugh managed to get out of the business
•Moving into psychology and feeling like this was the right place
•All of us being psychologies as we are all trying to understand things!
•Positive psychology and the science of flourishing
•Martin Seligman and understanding the need for a rebalancing on mental wellbeing
•Focusing on mental wellbeing instead of mental illness
•Beyond Zero and flourishing
•The importance of Gratitude
•A negativity bias as part of the human condition
•Keeping a diary/journal to track the things you savoured from day!
•Rewiring the Brain & neuroplasticity
•How can you get people to buy into the practice of journaling?
•Keep yourself safe and avoid discomfort
•Mindfulness asking us to observe our experience and explore discomfort
•Appreciate comfort and discomfort
•Exploring the edges of own discomfort
•The writing process and what lead Hugh to write the book!
•An exercise to try – ‘asking yourself to writing a letter to yourself in the future’
•The secret of writing – sit down and write – 100 words a day x 365 = 36500
•Writing the book as being the best year of Hugh’s life
•The formal and informal practices of Mindfulness’s
•The manta of ‘showing up, slowing down, and noticing what comes up!’
•The invisible becomes visible when we do this!
•Taking the new attitude towards life
•The only time you know when you’re fully present? – aware of the breath – the only way!!
•Acronyms to help you remember approaches
oFORM = Focus, Observe, Reflection, Meaning (new) = FORM
oFARM = Focus, Act, Reflection, Meaning (new)
•The 7 pillars of mindfulness
•Mindfulness is not about performance, it’s about observing what is
•How the attitude towards mindfulness has changed over the last decade
•Concerns with how Mindfulness could be used to get more out of the system!
•The Finite System with finite resources!
•The economic system is about growth and there is tension!
•Changing mindsets and nudge people towards behaviours that keep us in a good place!
•Current work and research in coaching psychology
•Working with the HSE and the GLOW (goals for life opting for wellness) program
•Plans for the next book that promises to be ground breaking
•Other books recommendation:
oMark Willams & Danny Pennman – Mindfulness book
oMindfulness for Dogs
•Hugh’s website HODA is an Arabic word – can be translated as guidance and enlightment

Connect in with Hugh on
May 24 2019
1 hour 11 mins

Rank #6: Greg Herman – Fashion, Creativity & Finding the Right Path! – EP110

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The Greg Herman Brand first began in 1995/96 and over the years, this has taken on many different versions and evolutions.

Greg was living in LA and then moved to Cambridge in the UK. It was here when fashion really started to connect with Greg. Around this time, Greg’s sister was struck down with Cancer and this had a huge impact on him. He realized that he wanted to carve out his own legacy and figure out what he wanted for himself. This made him take a step back and review the situation.

During the discussion, Greg shared very openly about his life, growing up, challenges, up’s, down’s and everything in between.

Full detailed show notes on the episode page on
May 17 2019
1 hour 14 mins

Rank #7: Rana Gujral - Where Emotional Intelligence meets Artificial Intelligence - EP109

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Rana Gujral is an entrepreneur, speaker, investor and the CEO of Behavioral Signals, an enterprise software company that delivers a robust and fast evolving emotion AI engine that introduces emotional intelligence into speech recognition technology.

Full Details on
May 10 2019
1 hour 8 mins

Rank #8: Dr. Binder - Nip & Tuck in Beverly Hills, Thinking in 3D, & Jiro Dreams of Sushi - EP108

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Dr. Binder is board certified by both the American Board of Facial Plastic and Reconstructive Surgery and the American Board of Otolaryngology and Head and Neck Surgery. With over 30 years of experience specializing in cosmetic and reconstructive surgery, Dr. Binder’s Beverly Hills practice is one of the most experienced and most trusted in the country.

Getting to understand what it’s like to be a Plastic Surgeon in Hollywood was something I was very interested in diving into. Dr. Binder shares his unique perspective.

He talks about always making the Young Surgeons watch ‘Jiro Dreams of Sushi’, Discovering Botox and having the conviction to bring it into the market and having unwavering belief when he knew there would be push back, criticism and other detractors.

A full summary of our conversation is below:
•What’s it like working as a plastic surgeon in Hollywood
•Treating everyday like an epic day to fulfil a goal
•Early life Plans & Ambitions
•Admiration for his Uncle as role model growing up
•Medicine having a huge interest for Dr. Binder
•What are the characteristic that make a good surgeon
•What makes Hero the best Sushi chef in the world?
•The Importance of the Bell Shaped Curve
•The responsibility aspect was a draw to medicine
•Medicine is very much a rote for the first 4 years – learning
•Surgery then allows for some creativity where as medicine doesn’t
•Surgery and being able to think in 3D
•Listening and knowing what the Patience wants?
•Getting into the head of the patient before any surgeon
•Having issues with plastic surgery clinics – there is no cookie cutter way for surgery!
•Core Values of Tenacity, Hard work, and persistence
•Discovering Botox and pushing hard for 2 years on his own study to get this into mainstream
•10 year process to convince establish minds to use Botox
•Thinking outside the Box
•Where does the Tenacity Come from? Work Ethic
•Knowing you will have to make sacrifice to see through great results
•Answering the questions – does this make sense?
•Learning how to do facelifts 25 years ago?
•Having ‘Great Hands’ in Surgery – this is true and needed to be a great surgeon
•Duration of a face lift and how to stay focused for 5+ hours
•Focus & Getting into a state of Flow
•Preparation is key - dealing with the pressures of surgery
•Perfection v Good enough? – always striving for perfection – You have to!
•As the captain of the ship, you need to have everything in place!
•The importance of evaluating the Patient for realistic and unrealistic expectations
•The best piece of advice ever been given?
•Fear & Anxiety are the best friends you get?
•Managing both with Planning & Visualization
•If not Plastic Surgery, what else? Innovate Innovate Innovate.

Get in touch with Dr. Binder

Email –
Phone - +310 858 6749
Website: (contains a lot of rich content about Dr. B, his procedures, and press mentions with quotes)

Check out more details on
May 03 2019
54 mins

Rank #9: Susan Bennett – Introversion, Coming out as the Voice of Siri, & Lucky breaks – EP107

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Susan Bennett is an American voice-over artist. She is best known for being the female American voice of Apple's "Siri" since the service was introduced on the iPhone 4S. Susan and I connected a few months back and I was delighted when she agreed to be a guest on the show to talk about her career, overcoming fears, ‘coming out’ as Siri, the great fortune that has ultimately brought and how life has changed since.

Susan shares her story and provides lots of bits of advice from lessons learned over the last few decades from her successful acting, voiceover, and musical career.

Here’s a more detailed summary of the talk:
•One thing learned in the last week?
•An Earliest Memory – naturally drawn to certain things that would indicate what you’re going to do in adulthood
•Early gifts as a child indicating work later in life
•Getting a free grand piano as a gift & telephone
•Creativity and Introverted from an early age
•Not having the ‘Ta-da’ gene
•A line of demarcation in childhood
•Parents moving around a bit – this led to introversion * instead of coming out*
•The power of social media to help for introverts to communicate
•Starting a voice career by a happy accident
•Having no accident
•Getting a voice coach to develop the skills
•Learning the skill of a voice over actor
•Time required to practice as a voice actor
•Having a natural feel for the voice over acting
•The role of luck in her career
•Working hard and getting luckier
•Being curious and trying out new things
•Learning as a value
•Losing the process of learning new things
•Taking 2 years to revel herself as the voice – wanting the privacy
•A great life lesson – you have to take some risks
•How Susan was chosen as the first voice of Siri
•Working for Nuisance IVR Scripts in 2005 – recording these that then became the voice of Siri
•Concatenation and creating the voice of Siri
•Linguistic vocal coaching
•6 years later in 2011 finding out that Susan was the voice of Siri
•Taking a few years to accept and spin it to her advantage
•Face the fears and then so many wonderful things started to happen
•The unexpected happens and you need to make decisions, and this brings change
•Staying open minded and being able to adapt
•Decision Making – Automatic answer is no? do a rethink!
•Trying to get to yes!
•Getting to know yourself and find out why you are the way you are!
•How Susan worked on herself better?
•Overthinking and Introverts
•A typical day / week now for Susan
•Setting goals – customize every presentation
•Talk to the universe and do positive repetitions
•Advice to live by?
oTake some risks!

•The Biography of Leonardo Di Vinci – Walter Isaacson
•The lost Man – Jane Harper
Connect in with Susan on:
•Website –
•On Social Platofrms - @siriouslysusan
•Facebook - SusanBennettVoiceofSiri

Thanks for following - please do share this out with you nearest and dearest or sworn enemies.
Apr 26 2019
51 mins

Rank #10: Neil Seligman - Reawakening Consciousness & Mindfulness - EP106

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Neil Seligman is an International Mindfulness Advocate and Conscious Visionary, Neil is dedicated to sharing the power of mindfulness globally, transforming lives, and inspiring excellence in all aspects of human endeavour.

He is the Founder of The Conscious Professional, the Author of 100 Mindfulness Meditations and forthcoming title Conscious Leadership, and the Originator of Soul Portrait Photography. As a sought after expert, Neil has worked with firms such as Netflix, Accenture, Linklaters, RBS, and Warner Brothers and has been featured by the BBC, The Mirror, Yoga Magazine, Psychologies, OmYoga Magazine, Attitude, Soul & Spirit Magazine, and more.

“Neil has a gift for reawakening consciousness.”

Check out full show notes with link on the site -
Apr 23 2019
1 hour