How to Perform Your Best Under Pressure with Dr. Marie Claire Bourque

In this episode of Ditch the Lab Coat, Dr. Mark Bonta sits down with Dr. Marie Claire Bourque, a psychiatrist, executive coach, and mental performance consultant to elite athletes, including the Toronto Maple Leafs. Together, they dive into the world of high performance under pressure, uncovering what medicine can learn from the mental training of professional athletes.

Dr. Bourque shares her insights on the importance of presence, focus, and resetting under stress—skills commonly built into the toolkit of elite performers but often neglected in the medical field. She discusses practical strategies like meditation, diaphragmatic breathing, and values-based living, emphasizing that these are trainable skills, not innate talents. Meditation, Dr. Bourque explains, isn’t about getting good at meditating—it’s about getting good at life, particularly in moments when it matters most.

The conversation moves through the parallels between elite sports and the demands of medicine, exploring how even top professionals need to recognize when mental health support or even medication is necessary to maintain well-being and performance. Dr. Bourque candidly addresses the stigma around mental health and medication, both in sports and medicine, and the risks of trying to "white-knuckle" through life on hard mode.

Listeners will come away with actionable advice on sleep, movement, nutrition, and discovering one’s true values. Dr. Bourque’s approach highlights the need to care for mental fitness just as intentionally as physical health, whether you’re a surgeon, an athlete, or just navigating daily stress.

This episode is a must-listen for anyone interested in resilience, focus, and living with purpose—reminding us that training our minds is just as vital as training our bodies, and life doesn’t have to be lived on hard mode.

Episode Highlights

1. Meditation Enhances Daily Living — Meditation isn’t just for calm; it helps you navigate real-life challenges by keeping you grounded in the present.
2. Reset With Breathwork —Conscious diaphragmatic breathing helps you regain composure and focus, especially when distractions or stress threaten performance.
3. Value-Based Living Drives Decisions — Identifying and living by your true values leads to greater fulfillment and resilience, rather than societal or external expectations.
4. Sleep is Foundational Health — Adequate, restorative sleep is a non-negotiable for optimal performance, mental clarity, and emotional regulation.
5. Movement Prevents Mental Illness —Regular, moderate-intensity exercise (150 minutes weekly) significantly lowers risk of depression and anxiety, supporting overall well-being.
6. Substance Use Isn’t a Solution —Self-medicating, especially with alcohol or cannabis, is common but ultimately harms performance, resilience, and long-term health.
7. Purpose Motivates and Sustains Us — A clear sense of purpose, even if small, is essential for satisfaction and sustained motivation in day-to-day life.
8. You Don’t Have to Suffer — Life doesn’t have to be lived on “hard mode”—seeking support and building skills makes it easier and more fulfilling.

Episode Timestamps

5:58 — Training Focus: Athletes vs. Doctors
9:05 — Dedicated Daily Self-Improvement Practice
11:50 — Mastering Presence through Meditation
14:10 — Understanding Apologies and Distractions
18:30 — Supporting Young Athletes' Mental Health
23:05 — Athletes' Struggles with Substance Abuse
26:45 — Reducing Self-Medication Through Therapy
27:57 — Youth Misconceptions About Cannabis
32:55 —