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Rank #2 in Self-Improvement category

Health & Fitness

The Rich Roll Podcast

Updated 2 days ago

Rank #2 in Self-Improvement category

Health & Fitness
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A master-class in personal and professional development, ultra-athlete, wellness evangelist and bestselling author Rich Roll delves deep with the world's brightest and most thought provoking thought leaders to educate, inspire and empower you to unleash your best, most authentic self. More at:

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A master-class in personal and professional development, ultra-athlete, wellness evangelist and bestselling author Rich Roll delves deep with the world's brightest and most thought provoking thought leaders to educate, inspire and empower you to unleash your best, most authentic self. More at:

iTunes Ratings

6551 Ratings
Average Ratings

Vegan BS

By Mr. Peran - Jan 21 2020
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I liked the “don’t give pain a voice” episode and tried to listen to some of the other ones. Turns out this is just another one of those vegan BS podcasts. Very disappointed.

Very interesting and love it

By WelshyinUsa - Jan 15 2020
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Love listening to a great host with amazing guests. Just inspiring, educational and fascinating.

iTunes Ratings

6551 Ratings
Average Ratings

Vegan BS

By Mr. Peran - Jan 21 2020
Read more
I liked the “don’t give pain a voice” episode and tried to listen to some of the other ones. Turns out this is just another one of those vegan BS podcasts. Very disappointed.

Very interesting and love it

By WelshyinUsa - Jan 15 2020
Read more
Love listening to a great host with amazing guests. Just inspiring, educational and fascinating.
Cover image of The Rich Roll Podcast

The Rich Roll Podcast

Latest release on Jan 23, 2020

The Best Episodes Ranked Using User Listens

Updated by OwlTail 2 days ago

Rank #1: Navy SEAL David Goggins Is The Toughest Athlete On Earth — Thoughts On Mindset, The 40% Rule & Why Purpose Always Trumps Motivation

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“When you think you're done, you're only at 40% of your total potential.”

David Goggins

This week's guest is incontrovertibly the most inspirational person I have ever met — a man that will catapult you into 2017 with the inspiration and tools to chase huge dreams, shatter limits, and actualize your best, most authentic self.

Often referred to as the toughest athlete on the planet, David Goggins (@davidgoggins) is the only member of the US Armed Forces to complete SEAL training (including THREE Hell Weeks), the U.S. Army Ranger School (where he graduated as Enlisted Honor Man) and Air Force tactical air controller training.

But David is perhaps best known for his superhuman feats of strength and ultra-endurance.

After several of his friends died in a 2005 helicopter crash while deployed in Afghanistan, David honored their memory by tackling the 10 most difficult endurance challenges on Earth to raise funds and awareness for the Special Operations Warrior Foundation, which provides college scholarships and grants to the children of fallen special ops soldiers.

Hence began a most unexpected yet remarkably storied athletic career as one of the world's most accomplished endurance athletes. Highlights include:

* 2013: world record for most pullups in a 24 hour period (4,030);

* 2007: 3rd place — Badwater 135 – a 135 mile ultramarathon across Death Valley widely considered to be the world’s most difficult foot race;

* 2006: 2nd place — Ultraman World Championships, a double-ironman distance race widely considered to be the world's most difficult triathlon;

* 2007: 1st place — 48-Hour National Championship endurance foot race, where he ran 203.5 miles, beating the previous record by 20 miles; and

* 2007 – 2016 — additional top finishes at dozens of the world's most grueling endurance races, including The HURT 100, Leadville 100, Western States & more.

But perhaps David’s greatest accomplishment is that throughout his life, he has faced and overcome a concatenation of seemingly insurmountable obstacles to become the man he is today – obstacles like asthma, sickle cell anemia, psychological and physical abuse, obesity, academic struggles, and even a congenital heart defect that often left him competing — and winning — on a mere fraction of his actual physical capabilities.

In addition to being one of the most remarkable people I have ever met, David has had a profound impact on me personally. It was his singular example that ignited my passion for ultra-endurance and fueled the self-belief required to pursue a new life. In truth, I’m not sure I would have achieved my athletic and life goals had he not blazed the path before me. I simply cannot ever repay the debt of gratitude I have for this man.

One of the most powerful podcasts I have ever produced, this a conversation about the primacy of purpose to cultivate your inner voice. It's about passion and self-accountability. It's about the limiting beliefs that hold us back and the importance of mindset to overcome them. And it's about the embrace of suffering as a crucible for growth and self-knowledge.

But ultimately, this is a conversation about what it means to be truly alive.

Welcome to 2017 people. It's time to check your excuses at the door. It's time to stop talking yourselves out of being great. It's time to get comfortable being uncomfortable. It's time to wake up. Because your life is not some future event. Your life is now.

Peace + Plants,

P.S. – If you enjoy this podcast and can't get enough of Goggins,

Jan 02 2017

1hr 48mins


Rank #2: You Can’t Hurt David Goggins: Going Beyond Motivation & Why Mindset Is Everything

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“You have to go to war with yourself before you can find peace”

David Goggins

I can think of no better guest to usher in 2019 than the mighty one himself.

Incontrovertibly the most inspirational person I have ever met, today David Goggins returns for his second turn on the podcast — a conversation that will catapult you into the new year with the tools and hard truth you need to chase huge dreams, shatter personal limits and transform your life wholesale.

Often referred to as the hardest man alive, David is the only member of the US Armed Forces to complete SEAL training (including three Hell Weeks), the U.S. Army Ranger School (where he graduated as Enlisted Honor Man) and Air Force Tactical Air Controller Training.

But David is perhaps best known for his superhuman feats of strength and ultra-endurance.

After several of his friends died in a 2005 helicopter crash while deployed in Afghanistan, David honored their memory by tackling the most difficult endurance challenges on Earth to raise funds and awareness for the Special Operations Warrior Foundation, which provides college scholarships and grants to the children of fallen special ops soldiers.

Hence began a most unexpected yet remarkably storied athletic career as one of the world's most accomplished endurance athletes. Highlights include:

* 2005: ran 100 miles in under 24 hours on no training;

* 2013: world record for most pullups in a 24 hour period (4,030);

* 2007: 3rd place — Badwater 135 – a 135 mile ultramarathon across Death Valley widely considered to be the world’s most difficult foot race;

* 2006: 2nd place — Ultraman World Championships, a double-ironman distance race widely considered to be the world's most difficult triathlon;

* 2007: 1st place — 48-Hour National Championship endurance foot race, where he ran 203.5 miles, beating the previous record by 20 miles; and

* 2007 – 2016 — additional top finishes at dozens of the world's most grueling endurance races, including The HURT 100, Leadville 100, Western States & more.

But David’s greatest accomplishment isn't athletic. It's self-mastery.

From day one, David has faced a concatenation of seemingly insurmountable obstacles – poverty, psychological and physical abuse, obesity, learning disabilities, asthma, sickle cell anemia, and even a congenital heart defect that often left him competing — and winning — on a mere fraction of his actual physical capabilities. It's a scenario that would have buried the best of us. And yet, against all odds, David conquered them all, and ultimately found a way out.

It's the story of a man who transformed pain into obsession and, phoenix-like, rose from a state of utter desperation to take complete ownership of his life and total command of his mind to manifest a most extraordinary life.

David's implausible journey is laid bare in his recently released memoir, Can't Hurt Me* — one of the most honest, powerful and impactful stories of hardship, redemption and personal perseverance I have ever read. Certain books instruct. Others inspire. But it's the rare read that holds the potential to reframe your sense of personal capability and completely change your life. This book does just that — a statement I don't make lightly. I highly suggest

Jan 01 2019

2hr 25mins


Rank #3: The Best Of 2019: Part I

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“Stay positive. Make a change for yourself. Tell others about your change. Feel good and hopefully, the message will spread.”
Gemma Newman

Welcome to the 7th annual Best of the RRP Anthology — our way of taking a moment to reflect on the year, express gratitude and give thanks for taking this journey with us.

To be honest, I didn’t think we could top 2018 -- but we did. It’s been an incredible year. I'm deeply indebted to all my extraordinary guests. And unbelievably proud of the library we dedicated ourselves to creating over the last twelve months.

To prepare for the year ahead, it’s critical to pause. To reflect back. Celebrate the victories. Take inventory of the missteps. And visualize the goals you wish to self-actualize in the months ahead. I believe in this process. And I feel strongly that 2020 holds the potential energy manifest your aspirations.

It is in this spirit that we created a tradition of closing each year with a look in the rear view with a 2-episode compilation of clips excerpted from many of year's best guests.

Consider these next two shows as a love letter. My way of saying thank you. I see you. I believe in you. And I believe in the power we all have to do, be and live better. To step into our best, most authentic selves. And in turn, share freely what we have learned in service of others.

For long-time listeners, the next two episodes are intended to launch you into 2020 with renewed vigor and intention. Lean in to the wisdom. Leverage it to clarify your 2020 goals.

If you're newer to the show, my hope is that this anthology will prime you to peruse the back catalog and check out episodes you may have missed.

Links to the full episodes excerpted in this anthology can be found in the below show notes.

You can watch it all go down on YouTube (with the exception of the Gemma NewmanJack Dorsey and Kevin Smith excerpts, episodes that we did not film). And as always, the conversation streams wild and free on Apple Podcasts and Spotify.

Here's to an extraordinary 2020. Join me, and let's make it the best year ever -- together.

Peace + Plants,

Listen, Watch & Subscribe

Apple Podcasts | YouTube | Spotify | Stitcher | Google Podcasts

Thanks to this week’s sponsors

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Caldera Lab: Right now, the folks at Caldera Lab are even offering my listeners 20% off their first purchase of The Good. All you gotta do is go to or use discount code RICHROLL at checkout.

Note: One of the best ways to support the podcast is to support the sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".


Thanks to Jason Camiolo for production, audio engineering, interstitial music and show notes; Margo Lubin and Blake Curtis for video, editing and graphics. Theme music by Ana Leimma.

for 1000s of delicious, customized plant-based recipes & so much more, check out our Plantpower Meal Planner

gift cards now available // give the gift of health this holiday!


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Subscribe & Review:  iTunes | Spotify | Stitcher | Soundcloud | Google Podcasts

Donate: Check out our Patreon account

Support The Sponsors: One of the best ways to support the podcast is to support our sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".

Dec 26 2019

2hr 24mins


Rank #4: James Clear On Why Habits Are The Compound Interest of Self-Improvement

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“True behavior change is really identity change.”

James Clear

What stands in the way of becoming the person you aspire to be?

Maybe it's circumstances. Access or opportunity. For many its bad habits, exacerbated by the unsuccessful war waged to replace them with good habits — a rinse and repeat process that generally leads to failure and discouragement.

Why is it so hard to overcome negative patterns?

Today's guest contends the problem isn’t you. The problem is your system.

Evolving from stuck and unsatisfied into the person you wish to become is equal parts art and science. Science helps explain the root causes of our behaviors and how to modify them. But the application of said principles into practice is very much an art.

Today we explore the often misunderstood terrain of behavior change with author James Clear, a man who has spent the better part of his career attempting to understand and master the art and science of human habit formation and decision-making,

A regular speaker at Fortune 500 companies, James’ work is used by teams in the NFL, NBA, and MLB. He has been featured in the New York Times, Entrepreneur, Time, and on CBS This Morning. His website receives millions of visitors each month. Hundreds of thousands subscribe to his popular e-mail newsletter. And over 10,000 leaders, managers, coaches, and teachers have built better habits in life and work via his Habits Academy online program.

James recently penned Atomic Habits, a New York Times bestselling deep dive into evidence-based self-improvement. A comprehensive primer on what actually works when it comes to behavior change, it zeroes in on the transformative power of making small changes. Packed with implementable takeaways (including many strategies I have myself employed with great success), it's a must read for anyone looking to take their life to the next level.

This is a highly practical conversation that explores the psychology and neuroscience behind behavior change.

Specific topics include the problem with goals. We discuss the relationship between overly ambitious goals and failure — why most people make the mistake of optimizing for the finish line when we should instead focus on getting to the starting line.

James explains why establishing systems are critical; and why focus should be placed on practice over performance.

We also cover why it's important to move beyond temporal, emotional drivers like motivation into practical action. Why you're more likely to act yourself into feeling rather than feel yourself into action.

Or, as I like to say, mood follows action.

My biggest takeaway from this exchange is James’ compelling dissertation on why we are best served by concentrating on identity. In other words, long-term results are best derived not from achieving the goals we set for ourselves, but instead by slowly adopting and inhabiting the daily practices and characteristics of the person we aspire to become.

Powerful and potentially game-changing, this conversation will reframe how you contemplate and act upon your ambitions. So break out the pen and paper and please enjoy

Peace + Plants,

Listen, Watch & Subscribe

Oct 28 2018

2hr 23mins


Rank #5: Our Misplaced Obsession With Protein: Garth Davis, MD On High Fat, Low Carb Diets, Bad Science & How To Separate Nutritional Fact From Popular Fiction

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“…that’s what medical school does – it teaches you to treat symptoms; it doesn’t teach you to treat a larger cause; it doesn’t teach food as medicine.”

Garth Davis, MD

This week marks the return of Garth Davis, MD — a veteran weight loss surgeon who took it upon himself to determine exactly why so many people are plagued by obesity. A quest that led him down a deep research hole to identify the ultimate human diet to maximize and maintain weight loss; optimize human health; and prevent (and even reverse) lifestyle disease — both for himself and his patients (tune in to RRP 50 for our first conversation).

About 7 years ago, the good doctor became his own patient. At the time, he was suffering from high cholesterol, high blood pressure and a fatty liver. In other words, he was downright sick; headed towards a future plagued by obesity and chronic illness. Ironic, yes. But not surprising given the demanding hours of the surgeon lifestyle, lack of exercise, a preference for salty, fatty foods, and the convenience of fast food options in the hospital cafeteria. In fact, there was a Wendy's in the University of Michigan hospital where Garth did his internship and residency, resulting in a daily dose of double cheeseburgers — a habit he maintained for years.

Let's just say I can relate.

Current conventional wisdom in his field is that overweight patients should adopt a very low carb, low to no fruit, high protein diet — hop on board the ketosis bandwagon. Like many, and without inquiring further, Garth simply bought into this idea as truth. He even wrote a book in 2007 advocating this approach to food, called The Experts Guide To Weight Loss Surgery*.

The only problem? This approach to diet failed him and many other friends, colleagues and patients. He knew there had to be a better solution. And his patients needed help beyond knee-jerk surgery. Finally ready for a personal change, he took it upon himself to research — truly research — nutrition for the first time.

His study became an obsession. The more he delved into the peer reviewed work, the more convinced he became that there is absolutely no legitimate science to back the long-term health claims surrounding the strongly held belief that if we want to be thin and healthy we should eat a high protein low carbohydrate diet.

What did he find? If we want to prevent obesity and disease; attain and maintain ideal weight management; and achieve true optimal health and long-term wellness, we need to embrace our inner herbivore.

Sound far-fetched? Before you balk, understand that (much like me) adopting a plant-based lifestyle absolutely revolutionized Garth's health beyond what he could have imagined. Not only did he drop the weight that plagued him for years, all of his blood markers suddenly and quite magically normalized. His allergies vanished. His sleep improved, his energy levels skyrocketed and he got off his statin medications. In short, he finally began to walk his talk. As his life began to turn around, he wanted to be an example to his patients. For the first time in his life, he began exercising.

Then he did the extraordinary. Despite never having been an athlete, in 2011 he completed Ironman Texas in 12 hours and 6 minutes.

His personal results nothing short of extraordinary, Garth has become a crusader intent on teaching people real nutrition. I encourage you to peruse his Facebook page for a litany of highly entertaining and informative r...

Jun 01 2015

1hr 46mins


Rank #6: Zach Bush, MD Wants You To Let Go Of Your Story

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“The biggest problem we all face is the story that we tell ourselves of what our lives have been. It’s keeping us in a box. The ‘cubicle’ you’re really living in is your story.”

 Zach Bush, MD

He’s back! One of the most fascinating and popular guests to grace this platform, Today Zach Bush, MD returns for a third mind-altering bend around the multiverse.

For the uninitiated, Zach's varied interests belie attempts to properly define him — but I'll give it a try. One of the few triple board certified physicians in America with expertise in Internal Medicine, Endocrinology and Metabolism, and Hospice/Palliative care, he is the founder and director of M Clinic integrative health center in Virginia.

In addition to his experience in functional medicine, longevity, autism, gut health, cancer, and many other areas of medicine, he is an avid environmentalist and activist involved in a multitude of projects that focus on ecology, regenerative agriculture, farmer well-being and spirituality.

To advocate for soil health & food independence, Zach is also the creator of Farmer's Footprint. Seen through the lens of farmers and their communities, it's a documentary series & grassroots movement that evaluates the impact of monocrop farming and pesticide reliance on chronic disease and planetary health — while simultaneously exploring evidence-based solutions to rebuild living biodiversity and ultimately reverse climate change.

But more than anything, Zach is a healer. A master consciousness. A gift to humanity. And someone I am very proud to call friend.

Zach's initial appearance on the podcast (RRP 353) blew minds across the world. Our second conversation (RRP 414) was one of the most moving conversations of my life. So it just seemed right to invite Zach and his holistic health coach, consultant and yoga teacher wife Jenn Perell Bush to join us on our recent retreat in Italy.

If you listened to either of our previous conversations, it would be reasonable to expect this discussion to further explore the impact of industrialized food systems on human and ecological health. However, that assumption would be wrong.

Instead, we delve inside to explore our individual and collective experience with pain, both psychic and physical.

We deconstruct our unhealthy obsession with comfort.

We stress test the stories we craft that form our identity, stunt our evolution, and ultimately hold us hostage.

And we explore a new path to freedom — liberation from that which ails us so that we can self-actualize, and together embrace our inherent divinity.

Akin to the recent episode with Gemma Newman, MD (RRP 449), this exchange was recorded before a live audience of retreat attendees in Italy (thus audio only) and concludes with Zach leading a meditation, edited down for time and the sake of the listener.

In closing, I want to express gratitude for our extraordinary Plantpower Italia community, who were collectively moved to donate $81,000 towards Zach’s Farmer’s Footprint organization and docu-series. On behalf of Zach, Jenn and the organization, thank you from the bottom of our hearts. If Zach’s message moves you to get involved, you can learn more and donate at

Jul 25 2019

1hr 54mins


Rank #7: How One Man Overcame Alcoholism, Lost 150 Pounds & Conquered Badwater, The World’s Toughest Footrace

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I’m obsessed with the idea that we can all do and be better. That's what this show is about — a loud and clear call to action. A graceful nudge to help anyone and everyone not just understand, but actually believe that we are all capable of so much more than we often allow ourselves to accept.

Enter David Clark.

It’s fun to interview the celebrated. But quite honestly there is just something far more personally gratifying about sharing the story of an anonymous, everyman hero. What truly moves and inspires me are tales of regular people with regular problems who courageously meet severe challenges head on; do something unexpected and astounding that strains the boundaries of what we imagine possible; and come out the other side transformed with life lessons that can benefit us all.

Much like my conversation with Josh LaJaunie ( RRP #63 is a must listen if you haven’t already and in my top-5 most downloaded shows), this interview will move you. It will touch you. It will erase whatever obstacles and excuses you rely on that perpetuate bad habits, keep you stuck and reinforce denial. My sincere hope is that David's story will help you really get that no matter what your circumstances or environment, that you always hold the power to implement personal change that can profoundly alter the trajectory of your life — beyond your wildest imagination even.

I was first introduced to David by my friend Mishka Shubaly ( another RRP fave with a shocking 5 appearances on the show ). I didn’t know anything about him, but when Mishka says he's worth investigating, I investigate.

I winced at photos of a guy pushing 320 pounds, prematurely aged, red-faced and bloated, cocktail in hand. I know an alcoholic when I see one, and this image of David cut a little too close to home. A guy who looked like hell, red lining towards death without a care while wrecking havoc, destruction and woe in the lives of loved ones and anyone and who happened to cross his path.

Then I saw a picture of a fit and slim 165 pound athlete crossing the finish line at insane ultra-marathons like the Leadville 100 and Badwater – a 135 mile run across Death Valley in 130-degree July heat — widely considered to be the world’s two toughest footraces.

The 320+ pound guy, who looked like some kind of menacing Archie Bunker-esque uncle you’re scared to talk to bore almost no resemblance to that runner achieving things that would impress even the most accomplished marathoners. To say that I was amazed by the astounding extent to which he had seemingly transformed his life would be an understatement. My first thought was, can this be real?

But when I looked closely, it was undeniable. It was indeed the same guy.

I needed to know more. I needed to know how he did it. So I reached out to David and he sent me his self-published memoir, Out There: A Story of Ultra Recovery*.

Nov 17 2014

2hr 26mins


Rank #8: Lisa Damour, PhD On Parenting Teens Under Pressure

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“We run the risk now of raising a generation that is stressed about being stressed, and anxious about being anxious.”

Lisa Damour, PhD

Today’s expedition takes us into the beautifully mysterious world of parenting, with a specific lens on navigating the perplexing vicissitudes of the teenage girl — one of the most beguiling and opaque creatures I've encountered in my 52 years.

I have been a parent and step-parent for two decades. Along the way, I successfully helped raise two young boys. Sure, I made many mistakes. But I also did a few things right. Today they are both amazing young men. And yet somehow that experience failed to adequately prepare me for the rather unique challenges I face guiding a teenage daughter towards adulthood — a joy that has at times brought me to my knees.

To elevate my parenting game, I began searching for greater insight into the idiosyncratic psyche of the female adolescent. That quest continuously referred me to one notable expert: Lisa Damour, PhD.

A teen whisperer par excellence, Lisa is a Yale educated psychotherapist with a doctorate in Clinical Psychology from the University of Michigan who specializes in education and child development. But she is best known for her two New York Times bestselling books — Untangled: Guiding Teenage Girls Through the Seven Transitions into Adulthood*; and her newest release, Under Pressure: Confronting the Epidemic of Stress and Anxiety in Girls*.

The parent of two teenage girls herself, Lisa writes the monthly Adolescence column for the New York Times. In addition to her private consulting and psychotherapy practice, she is a regular contributor to CBS News, speaks internationally, is a Senior Advisor to the Schubert Center for Child Studies at Case Western Reserve University, and serves as the Executive Director of Laurel School’s Center for Research on Girls.

This is all a long way of saying that when it comes to adolescents and teens, Lisa knows her shit.

Today's conversation deconstructs the particular emotional overload and unique social pressures young people face – everything from sex and drugs to body image, grades, navigating social media and everything in between. By better understanding the nature of these dynamics, and how they specifically impact our young ones, we glean insight into how to optimally parent through them.

In addition, we discuss the recent astronomical rise in stress and anxiety in young girls — what accounts for it, and what it means.

We also cover the common mistakes many parents (myself included) often make. We delve deep into the importance of open communication and how to foster it.

Finally, Lisa imparts a myriad of strategies to optimally pilot the healthy developmental transitions that specifically girls (but also boys) undergo as they mature into grownups so that we, as parents, can help cultivate self-esteem and self-efficacy in the next generation under our charge.

If you are a parent of young humans trying to make the right moves — or just want to better understand how young people think and why they behave as they do — then this episode is appointment listening.

Lisa’s books have been instrumental in improving how I parent my daughters, so this is a meeting of great personal significance I have been hotly awaiting for some time.

They don’t call her the teen whisperer for nothing.

Apr 30 2019

2hr 18mins


Rank #9: Neal Barnard, M.D. On The Power of Nutrition To Prevent & Reverse Heart Disease, Diabetes & Alzheimer’s

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“Meat consumption is just as dangerous to public health as tobacco use. It's time we looked into holding the meat producers and fast-food outlets legally accountable.”

Neal Barnard, M.D.

There's nothing I can do — it's genetic.

Without a doubt, many of us have predispositions to developing certain diseases.

But predisposition is a far cry from predetermination.

In fact, you might be surprised to learn the vast extent to which we can control the expression of genetic inclinations when it comes to so many of the chronic illnesses that are unnecessarily killing millions of people annually — including modern-day plagues like heart disease, diabetes and Alzheimer's.

This week I'm thrilled to sit down for a long overdue conversation with my friend Neal Barnard, MD to discuss the innate, incredible power we all possess to prevent and even reverse the onset of these illnesses through implementation of fairly simple simple diet and lifestyle alternations.

A pre-eminent authority on the impact of diet & nutrition on atherosclerosis, diabetes, cancer and Alzheimer’s, Dr. Barnard is an adjunct associate professor of medicine at the George Washington University School of Medicine and Health Sciences as well as the founder and president of the Physicians Committee for Responsible Medicine, where he leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in medical and scientific research.

Over the course of his career, Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, and chronic pain. He’s authored over 70 scientific publications as well as 17 books, including the New York Times best-sellers Power Foods for the Brain,21-Day Weight Loss Kickstart*, and the USA Today best-seller Dr. Barnard’s Program for Reversing Diabetes*.

If that's not enough, Dr. Barnard recently christened the Barnard Medical Center, a brand new, ground-breaking non-profit primary care medical practice where board-certified physicians, nurse practitioners, and registered dietitians help patients prevent and reverse serious health problems, leveraging a holistic approach that involves tackling the actual causes of illness, with extra attention on nutrition.

Chock-a-block with life-altering information, this is a profound conversation about food as medicine.

It's about the impact and importance of self-sovereignty — prioritizing personal responsibility for what we put in our mouths, how we move our bodies and advocate for change.

And it's about the incredible power of nutrition to heal ourselves.

One of the most intelligent, articulate, tireless and well-respected voices on the subject of optimal wellness and disease prevention, it's an honor and privilege to share my friend's abundant wisdom and practical experience with you today.

So break out the notepad and enjoy this powerful exchange with one of my ...

Aug 15 2016

2hr 1min


Rank #10: Zach Bush, M.D. On GMO’s, Glyphosate & Healing The Gut

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“The politicians are not the solution. You and I are the solution as consumers.”

Zach Bush MD

What if I told you that a vast number of physical maladies are caused by inflammation, the bodyʼs immune response to a multitude of stressors. The good news? If you lose the stress — hormonal, dietary, environmental, and psychological — you remove the root cause of illness.

This is but one of many fascinating ideas proffered by Zach Bush, MD – in my opinion one of the most compelling medical minds currently working to improve our understanding of human health.

The founder and current director of M Clinic in Virginia, Dr. Bush was President of his medical school class at the University of Colorado Health and later became Chief Resident for the department of Internal Medicine at the University of Virginia. Among the few physicians in the nation that is triple board certified, he completed training and certification in Internal Medicine, Endocrinology and Metabolism, as well as in Hospice and Palliative care. Dr. Bush has published peer-reviewed articles and book chapters in the areas of infectious disease, endocrinology, and cancer. Through his practice and unique methodology, he has seen significant clinical improvements in patients with everything from Leaky Gut Syndrome, Gluten Intolerance, Autism, Type 2 Diabetes, Autoimmune conditions such as Crohn’s Disease, and Irritable Bowel Syndrome.

I met Dr. Bush at the Conscious Capitalism Conference in Austin about six months ago. Over the course of that weekend, we had conversations that left me captivated and desperately wanting to know more. I knew immediately he would be a phenomenal podcast guest. So here we are.

This is a wide-ranging, and at times mind-blowing conversation that explores new insights into the mechanisms behind human health and longevity. It's about the massive and misunderstood impact of industrial farming, chemical pesticides, the pharmaceutical industry and even errant Western medical practices have on both human and planetary health.

It's a conversation about the difference between the science of disease and the science of health. It's about the microbiome as a critical predictor of and protector against illness. And it's an exploration of autism, epigenetics and the mechanics of intercellular communication.

I love everything about this conversation with one caveat: we only scratched the surface of Zach's depth of expertise. I hope to have him back to share more of his copious knowledge.

I sincerely hope you enjoy the exchange as much as I did.

Watch & Subscribe on YouTube here.

Peace + Plants,

Listen, Watch & Subscribe

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22 Days Nutrition: the 100% plant-based, 100% USDA certified organic nutrition products and meal delivery platform designed to meet the needs of your healthy, active life.

Mar 12 2018

1hr 52mins


Rank #11: Live Dirty, Eat Clean: Robynne Chutkan, MD on Everything Microbiome

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“There is no question that the number one food to eat to grow a good gut garden is plant fiber, and there really can be no debate about that.”

Robynne Chutkan, MD

Our bodies are comprised of about ten trillion cells. But our microbiome — all the bacteria, viruses, and fungi that live in or on our bodies – outnumber human cells by a factor of 10. Therefore, it can be said that we are far more microorganism than human.

We choose to believe that we are sentient beings, responsible for our health, moods and decisions. But the crazy truth is that to a large extent, our emotional state, propensity for disease and even our specific food cravings can all be traced back to the nature of our gut ecology.

Most of these microorganisms are symbiotic. Maintaining a healthy culture of the right microorganisms is fundamental to good health. But should the quality of your microbiome go awry, health havoc ensues.

This week on the show we delve deep into the nuts and bolts of this fascinating and quickly evolving field of medicine with respected gastroenterologist, microbiome expert and avid marathoner Robynne Chutkan, MD ( @DrChutkan ).

A graduate of Yale, Dr. Chutkan received her medical degree from Columbia College of Physicians and Surgeons in New York, where she also did her internship and residency and served as Chief Resident. She completed her fellowship in gastroenterology at Mount Sinai Hospital in New York and has been on the faculty at Georgetown University Hospital since 1997.

In 2004, Dr, Chutkan founded the Digestive Center for Women, an integrative gastroenterology practice that incorporates nutritional optimization, exercise physiology, biofeedback, and stress reduction as part of the therapeutic approach to digestive disorders.

Lecturing throughout the United States and Europe, Dr. Chutkan has authored dozens of journal articles; serves as medical consultant and on air talent for the Discover Health Channel; is a member of the medical advisory board for the Dr. Oz Show (where she has appeared as a regular guest); and has also made national appearances on The Today Show, The Morning Show, and The Doctors.

Consistently named one of the area's best doctors by Washingtonian magazine, Dr. Chutkan is also the author of two bestselling books, Gutbliss* and most recently, The Microbiome Solution*.

Specific topics covered today include:

* what is the microbiome?

* The regulatory functions of the microbiome

* the perils of over-sanitization

* why you should avoid a c-section birth

* the problem with prophylactic antibiotic prescription

* the hygiene hypothesis & modern plagues

* the affluence effect & overmedication

* the nexus between antibiotics & autoimmune disorders

* behavior/cravings influenced by the microbiome

* eating disorder impact on microbial makeup

* why you should rethink the flu shot

* rewilding your microbiome

* the efficacy of probiotics & fermented foods

* products and environments that disrupt our body’s ecosystems

* fecal bacteriotherapy

I’ve known Robynne for a couple years. Delightful and whip smart, she’s an absolute expert when it comes to effectively communicating her experience and understand...

Nov 09 2015

2hr 19mins


Rank #12: Zach Bush, MD On The Science & Spirituality of Human And Planetary Transformation

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“If we don't reconnect with nature, we will just destroy it again.”

Zach Bush MD

In my humble opinion, Zach Bush, MD isn't just one of the most compelling medical minds currently working to improve our understanding of human and environmental health. He's a virtuoso healer. A master consciousness. And a gift to humanity.

Today Dr. Bush returns to the podcast (his first appearance was RRP #353 in March of 2018) for a formidable and moving conversation that will leave you rethinking not only how you eat and live, but what it means to be a conscious consumer and engaged citizen of this precious planet we all share.

A pioneer in the science of well-being, Dr. Bush is the founder and director of M Clinic, an integrative medicine center in Charlottesville, Virginia, and one of the only ‘triple board-certified’ physicians in the country, expert in Internal Medicine, Endocrinology and Metabolism, and Hospice/Palliative care.

How we treat the planet impacts human biology. Intuitively, we understand this to be fact. But what distinguishes Dr. Bush from his medical peers is his rigorous application of science, strength of humanity, and the intelligence of nature to his commitment to transforming our world. A man with a deep understanding of the interdependence of macrocosm and microcosm, Dr. Bush's brilliance truly shines on subjects like soil degeneration and regeneration. The relationship between intensive farming practices and the rise of environmental degradation and chronic disease. And his vision for a more integrated and holistic approach to physical, mental, emotional and spiritual well-being.

My initial conversation with Dr. Bush remains one of the most mind-blowing, impactful and popular discourses in the history of this show. Picking up where we left off, today's episode exceeds all expectations — another conversation for the ages that will permanently alter how you think about everything from health, nutrition, disease, medicine, agriculture and environmentalism to what it means to be a spiritual being in this human experience we collectively share.

It’s 2019 people. It's time to stop screwing around. It's time to get educated. And it's time to once-and-for-all take control of our personal health and that of the planet we inhabit.

I ask only that you listen keenly. Take notes. And no matter what, stick around to the very end. Zach concludes the podcast with what I can only describe as the most poignant and moving closing monologue in the history of this program – a bold statement I don't make lightly.

If you thought last week's podcast with David Goggins was peak RRP, think again, Because today, the doctor is in.

Final note: the podcast is now available on Spotify and viewable on YouTube at:

Final Final Note: My friend and team member David Kahn “DK” joins us this week for an extended introductory segment to discuss his health goals for 2019. I'm interested in your thoughts on having DK pop in from time to time so we can track his progress. Together, let's help him transform! Tweet @richroll and @daviddarrenkahn with your suggestions and feedback using the hashtag #DKgoals.

Peace + Plants,

Listen, Watch & Subscribe

Jan 08 2019

2hr 21mins


Rank #13: Plant-Based vs. Ketosis: Diet Wars With Cardiologist Joel Kahn, MD

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“More produce and less loneliness keep the heart doctor away.”

Joel Kahn MD

Recent years have seen the ascendency of low-carb, high fat diets. Indeed, the ketogenic lifestyle has been heralded as a veritable health panacea.

In parallel, we bear witness to mainstream acceptance of the plant-based approach to vitality, lifestyle disease prevention and reversal.

The debate pitting these distinct approaches to nutrition is as emotional as it is divisive — an impassioned war for hearts and minds waged across the scientific literature, mainstream publications and the internet that can leave even the most intelligent and well-intentioned consumer utterly baffled.

So who's right?

To help divine the line between truth and fiction, Joel Kahn, MD joins the podcast for his third appearance.

Dr. Kahn is an Interpreventional Cardiologist, Clinical Professor of Medicine at Wayne State University School of Medicine, Founder of the Kahn Center for Cardiac Longevity in Michigan, and a Summa Cum Laude graduate of the University of Michigan’s prestigious Inteflex program (a 6-year undergraduate / graduate program that developed doctors fresh out of high school). He’s authored hundreds of articles on heart disease, is a frequent lecturer on heart disease and its prevention, has performed thousands of cardiac procedures, and is the owner of GreenSpace Café in Ferndale and Royal Oak Michigan.

In addition, Dr. Kahn is the author of five books, including The Whole Heart Solution* and his newest offering, The Plant-Based Solution*.

This a comprehensive and highly instructive conversation that endeavors to provide needed clarity when it comes to the aforementioned debate — a deep dive into the veracity of nutritional research findings to provide the information you need to promote maximum health, hinder lifestyle disease, and abet longevity.

In addition, we explore emerging research on the benefits of intermittent fasting and why everyone should get a coronary calcium scan.

Amazingly informative, this is straight talk from a trusted and experienced man I'm proud to call friend.

As a final note, this podcast episode is also available in video format on YouTube. If you are enjoying the video version of the show, please subscribe to my channel at to be alerted when new videos post.

Finally, if you missed our previous conversations, check out episodes #44 & #128.

For the visually inclined, you can watch watch (& subscribe!) to the podcast on YouTube here.

I sincerely hope you find our conversation instructive — because health is wealth.

Peace + Plants,

Listen, Watch & Subscribe

Feb 22 2018

2hr 22mins


Rank #14: Our Broken Plate: Disrupting Nutritional Science, Intermittent Fasting & How He Helped Penn Jillette Lose Over 100 Pounds

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“Let’s change our dialogue about food. Let’s change our dialogue about exercise. Let’s look at this stuff and let’s change the way we actually do research.”

Ray Cronise

If you enjoyed my conversation with Dr. Rhonda Patrick, you're going to love today's conversation with my new friend Ray Cronise.

A passionate innovator, disrupter and scientist, Ray began his career as a Materials Scientist at NASA’s Marshall Space Flight Center, where he worked for 15 years in Physical and Analytical Chemistry and Biophysics as Assistant Mission Scientist on four Spacelab missions and projects like the impact of microgravity on biophysics; and space station environmental life support systems.

I have no idea what any of that means, but it sounds impressive.

Ray went on to co-found ZERO-G– the world’s first private parabolic flight operation – with XPRIZE creator Peter Diamandis. Otherwise known as vomit comets, ZERO-G flights produce weightlessness and approximate space flight conditions for purposes of scientific research, cinema and entertainment.

But it wasn't until Tim Ferriss' The 4-Hour Body* featured Ray's pioneering work with cold stress therapy as as a tool for fat loss that Ray began popping up everywhere as the man behind the Metabolic Winter Hypothesis.

Results motivated this prodigious scientific mind next to peer keenly into the chemistry, physiology, mechanics and research methodology behind human nutrition — specifically, what is wrong with current nutrition research and how to fix it. After copious investigation, analysis and self-experimentation, he has arrived upon a well supported but perhaps contrarian conclusion: a whole food plant-based diet is optimal for long-term health and wellness.

Despite decades spent struggling to manage his own weight and stay fit, for the past six years Ray has kept the weight off using a combination of cold stress, healthful sleep cycles, and a plant-based nutritional regimen.

Mainstream culture would deem Ray's ways extreme. But ask Ray and he will tell you that the way most people live and eat today is actually a radical departure from our natural state and is likely the root cause of our epidemic of chronic lifestyle illness.

After listening to this guy you will realize one thing – he did not arrive at his conclusions lightly. Conclusions soon to be explored in his upcoming book, Our Broken Plate, which aims to change the way people look at all diets so they can make lasting lifestyle changes that improve what Ray calls healthspan.

Over the course of an amazing 3 hours, we cover an absurd amount of territory, including:

* Ray's upcoming book ‘Our Broken Plate'

* the insanity of our protein obsession

* the “over nourishment” of America

* the impact of caloric & protein restriction on longevity & cancer

* the impact of thermogenesis on diet and exercise

* the importance of separating diet and exercise

* telomeres and aging

* nutrient deficiencies, supplements, instinctive eating; and

* exactly how Penn Jillette lost 100 pounds

Ray is next level when it comes to truly understanding how the body functions, and the profound impact of nutrition on physiological processes. So please enjoy this compelling deep dive into the mind and experienc...

Feb 08 2016

3hr 1min


Rank #15: Michael Greger, M.D. On How Not To Die

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“I continue to be amazed by our bodies' ability for self-repair. Our bodies want to be healthy, if we would just let them. That's what these new research articles are showing: even after years of beating yourself up with a horrible diet, your body can reverse the damage, open back up the arteries and even reverse the progression of some cancers. So it's never too late to start exercising and never too late to start eating healthier.”

Michael Greger, MD

A graduate of Cornell and Tufts University School of Medicine, Dr. Greger has published in a litany of scientific journals, testified before Congress and lectured at countless symposiums and institutions, including the Conference on World Affairs and the National Institutes of Health. He was even an expert witness in the infamous Oprah Winfrey meat defamation lawsuit and has appeared all over television on shows like Dr. Oz and The Colbert Report.

By day, Michael Greger, MD, FACLM can be found crafting high level policy initiatives as Director of Public Health and Animal Agriculture for the Humane Society of the U.S. But more often than not he's traipsing the globe, hopping from podium to podium to deliver one of the hundreds of lectures he serves up annually.

By night, Dr. Greger scours thousands of medical journals in search of the world's best, most objective nutrition research to bring you free videos and articles every single day as chief wizard behind– the world's most authoritative, non-profit online destination for all things nutrition, health and disease prevention.

If you've never before visited this site, I highly suggest you check it out immediately. A comprehensive clearinghouse that inspects every imaginable facet of nutrition and health, features hundreds of impeccably researched, easily understandable and straight to the point videos — always my first stop when I want to get to the bottom of any question I have about food, diet and disease.

Apparently Dr. Greger doesn't sleep. Because amidst all of this, he still found time to write a new book that hits booksellers everywhere this week. But How Not To Die* isn't just any book — it's a straight up game changing must read. Clocking in at over 600 pages, it's an exhaustive, heavily researched, encyclopedic examination of how nutritional and lifestyle interventions can help prevent and even reverse the 15 top causes of premature death in America.

Not only has Dr. Greger delivered a ground-breaking tome for the ages, 100% of fees and proceeds he receives from speaking and book sales are donated to charity.

Quite a powerful testament to this man's level of selfless service to humanity.

If you are a long-time listener, you know Dr. G and I go way back. He was one of my very first guests on the RRP. Now he’s back to talk more about his life, his research, and How Not To Die – a subject I think we can all get behind.

Specifics covered include:

* the core idea behind How Not To Die

* the daily dozen foods to focus on

* the fifteen leading causes of death

* confirmation bias in nutritional research

* conflicts of interest in scientific studies

* independent studies & objective criticism

* reconciling reductionism with holistic analysis

* auto-immune disorders

* organic vs. non-organic foods

Dec 07 2015

1hr 44mins


Rank #16: Ultimate Weight Loss Secrets With Chef AJ

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“Many people don't change until the pain associated with change is less than the pain of staying the same.”

Chef AJ

Let's be clear: just because you're vegan doesn't mean you're healthy.

To be sure, for so many reasons, eating animal free is awesome. But it's not a wellness panacea. Oreo cookies and Lay's potato chips are vegan. Unless your diet is liberated from the growing abundance of refined and highly processed processed foods, you're prone to confront the same weight management issues and chronic lifestyle illnesses that plague the average consumer subsisting on the standard American diet.

Just ask Chef AJ. A vegan chef for almost 40 years, she nonetheless struggled mightily with obesity for decades — prisoner to an addiction to processed snacks, refined sugar desserts, and an array of vegan junk foods that left her not only chronically overweight, but seriously unwell.

AJ's salvation came only when she finally became willing to confront her unhealthy relationship with food as a true addiction. It's a journey that required her to completely let go of habits that no longer served her, accept help, and embrace an entirely new relationship with food in the form of a whole foods, plant-based lifestyle.

This is her story — an inspiring tale of triumph and personal transformation that will leave you rethinking your own habits. Enabled with the tools required to achieve and maintain your optimal body weight. And empowered to live your best life.

A former comedian, today Chef AJ is a renown plant-based chef, culinary instructor, public speaker and member of the American College of Lifestyle Medicine with a certificate in Plant-Based Nutrition from Cornell University.

An expert in food addiction, emotional eating and creating meals to transform health, AJ is the host of the television series Healthy Living with Chef AJ and has appeared on The Tonight Show Starring Johnny Carson, The Tonight Show with Jay Leno, The Late Show with David Letterman and more. In addition, she is author of Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight*. Her latest book, The Secrets To Ultimate Weight Loss* comes out soon (release date TBA).

Full of life, AJ is one of my favorite health warriors, totally committed to serving others. Picking up where we left off in RRP #56 way back in 2013, this conversation is a must listen for anyone who struggles with food addiction, unhealthy cravings and a fluctuating waistline.

As impactful as it is entertaining, it's an exchange about the often under-addressed emotional aspects of eating. It's about the hows and whys behind empowering a new relationship with food. And it's about the joy, vitality and self-esteem that can be experienced by breaking the chains of food addiction.

I sincerely hope you enjoy this interaction as much as I enjoyed having it.

More importantly, my hope is that you put AJ's insights to work — because if she can do it, you can too.

A reminder that the podcast is also viewable on YouTube here:

If you are enjoying the videos,

Apr 30 2018

1hr 51mins


Rank #17: Tom Bilyeu On Exiting The Matrix, How To Develop ‘Techne’ & Why Mindset Is Everything

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“Once you realize that you can do anything that you set your mind to, how you spend your time becomes a spiritual consideration.”

Tom Bilyeu

Like most of us, Tom Bilyeu chased money for nearly a decade only to end up emotionally bankrupt.

What this filmmaker and serial entrepreneur came to realize is that the struggle is guaranteed. The money is not. So you damn-well better love the struggle.

Acting on this epiphany, Tom and his partners sold their technology company and founded Quest Nutrition — a play premised not on profits, but rather on creating value for people. Ironically, Quest exploded, becoming a billion-dollar business in roughly 5 years, making it the 2nd fastest growing company in North America according to Inc. Magazine.

This is all very interesting of course, but it’s Tom’s next chapter that captured my curiosity. After exiting Quest, Tom embarked on a mission to truly empower people — an act of service aimed at eradicating, at scale, what he sees as an epidemic of impoverished mindset.

Hence was born Impact Theory — a media company with a juggernaut talk show cornerstone in which he goes deep with all manner of inspiring people dedicated to positive transformation. The aim? To influence the cultural subconscious by building a single-minded content creation machine that makes exactly one type of content — content that empowers people.

A long-time fan of Impact Theory, I had the good fortune of being a guest on Tom's show a few months back. I walked away from that experience even more impressed with Tom. Sure, he's über successful. And the legacy he is now building is as masterful as it is laudable. But it's his generosity of spirit, matched with a keen and heartfelt curiosity, that left a lasting impression on me. The more I looked into this man and his mission, the more convinced I became that he would make a great guest for the show. And so here we are.

This is an exchange designed to upend your sense of personal possibility. Shock you out of The Matrix. Change the story you tell yourself about yourself. Facilitate greater expression of the true self within. Access reservoirs of hidden potential. And ultimately become the best version of who you really are.

And it all begins with changing your mindset.

As someone who operates in a similar landscape, I have the upmost respect for Tom's mission and him as a person. Chocked with practical advice and implementable takeaways from the frontlines of business, relationships, personal growth, self-improvement and everything in between, this conversation does not disappoint.

To view our conversation on YouTube, visit And don't forget we're also now on Spotify here:

Let the master class begin!

Peace + Plants,

Listen, Watch & Subscribe

Apple Podcasts | YouTube | Spotify | Stitcher | Google Podcasts

Thanks to this week’s sponsors

Feb 26 2019

2hr 41mins


Rank #18: Don’t Listen to Anyone: Casey Neistat on Trusting Your Instincts & The Principles That Guide A Creative Life

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“Success is defined not by how many cars you have or any of that nonsense but rather by how much of your day you spend doing something you really hate doing.”

Casey Neistat

Today marks my third conversation with the singular Casey Neistat.

Does a guy who has amassed over 100 million total views on his YouTube Channel — not to mention 1 million views daily — really need a formal introduction? Unlikely. But if for some reason this exciting filmmaker has eclipsed your radar, you can read my in depth thoughts on his extraordinary life and listen to our prior conversations HERE (RRP #73) and HERE (RRP #144).

If you're well on board the Casey train, you’ve witnessed quite an evolution in his recent trajectory. Since Casey began daily vlogging — posting a new movie on his YouTube Channel every single day since March 27, 2015 — his already incredibly popular YouTube Channel has exploded, growing from around 500,000 subscribers to well over 1.1 million in less than five months. On average, each vlog amasses around 500,000 views. This one tops out at 1.5 million (which incidentally has absolutely nothing to do with what occurs at the 4-minute mark):

A major network television show would kill for these numbers. But Casey has no interest in such matters. He's not making videos to capture the interest of the system he consciously placed in his rear view. For Casey, YouTube is the finish line — a juggernaut channel he built all by himself. DIY on the most democratic video platform in the world. And that is far more powerful and compelling than anything HBO, NBC, Disney or any other traditional mainstream outlet could ever offer him. Ever.

If you’re not yet hip to his channel, get on it. A unique voice delivered with expert filmmaking acuity, each and every movie hooks you emotionally and never fails to captivate. His movies are so popular in fact, crowds of people congregate daily outside his downtown New York City studio, pining for a mere glimpse of the populist artist.

And now thanks to the new social media video sharing platform he co-founded called Beme, Casey can add technology entrepreneur to his expanding resume.

Intended to change how we view and use social media, Beme allows users to post successive 4-second video snippets without the opportunity to preview, review or even view the clips before they publish. By altogether dispensing with the opportunity to edit and filter, the big idea is to promote honesty, authenticity and ultimately empathy through shared experience. Rather than sharing the well crafted and highly filtered version of ourselves we want the world to see, Beme is about sharing our point of view the way we actually experience it.

Casey was nice enough to invite me to be a Beme beta tester, and I have been having a lot of fun with it. Download the app for free and follow me at richroll and Casey at casey.

In any event, when my daughter Mathis & I dropped by Casey's epic studio this past July, Beme had not yet launched and was then still top secret. Therefore, I was unfortunately unable to explore the most exciting and relevant aspect of Casey's current life in this podcast...

Sep 07 2015



Rank #19: Optimize Your Morning Routine To Begin Your Day Right

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Welcome back to our second spin around the listener Q&A merry-go-round!

Due to popular demand (and all the great questions flooding our inbox), we're happy to once again banter on the subjects, issues and topics you want addressed.

In this episode Julie and I cover a ton of ground, name dropping resources like an over-caffeinated publicist. Here's a top down view on the landscape:

* The importance of the morning ritual to optimize your day;

* Inspirational and educational books, websites, podcasts & other online resources;

* Resources to facilitate your shift to a Plantpower lifestyle;

* A few (very brief) thoughts on high carb / low carb / gluten and nutritional density;

* More brief thoughts on certain foods to avoid and others to embrace; and

* A few closing thoughts on running volume.

No need to break out pen and paper. Due to the hard work of my trusty right hand Chris Swan, everything is detailed, itemized and hyperlinked for your convenience in the below show notes. So just sit back and enjoy.

Special thanks and shoutout to everyone who submitted questions. Keep them coming!

Peace + Plants,

Listen & Subscribe on iTunes | Soundcloud | Stitcher | TuneIn

Production, music & sound design by Tyler Piatt with additional production work by Chris Swan. Graphic art by Shawn Patterson.

Send your questions for future Q&A episodes to:

Did you enjoy this episode? What could we do better? Leave your comments below.



Pre-Dawn Rise

Hygiene: Wash Hands, Face & Mouth

Light Candle

Living Tea

Visualization Proactice

Jai Release Meditation Practice


Pre-Dawn Rise

Mindfulness in all actions

Water with lemon juice or apple cider vinegar

Tea (Pu-erh) by Living Tea

Visualization / Recitation

20-minute meditation ( Headspace App )

Journal / Mini-Journal

Gratitude List




The Big Book of Alcoholics Anonymous*

The Artist’s Way* by Julia Cameron

The War of Art* by Steven Pressfield

Autobiography of a Yogi* by Paramahansa Yogananda

The Power of ...

Jan 08 2015



Rank #20: Longevity, Epigenetics, Microbiome Health & The Difference Between Eating for Long-Term Wellness Versus Performance

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“We’re actually on the verge of serious antibiotic resistance cropping up, and that is scary. It’s absolutely terrifying.”

Rhonda Patrick

This episode is a geeky deep dive into the hardcore science behind everything from telomeres and the mechanisms behind aging and longevity to the primacy of maintaining microbiome health; oxidative stress and the relationship between inflammation and chronic disease; epigenetics and genetic disposition versus expression; and of course nutrition – divining truth from myth, the impact of micronutrient inadequacies, focused supplementation and the difference between eating for optimal wellness versus performance.

Today's guide through this byzantine labyrinth of crucial biological processes is my brilliant friend Rhonda Patrick, Ph.D.

A Ph.D in biomedical sciences, Dr. Patrick is an expert in nutrition, metabolism and aging. She has done considerable research in all of these fields, including research on cancer and the effects of mineral and vitamin supplementation on metabolism, inflammation and aging. She did her graduate research at St. Jude's Children's Research Hospital, where she focused on cancer, mitochondrial metabolism and apoptosis. In addition, she conducts clinical trials and has performed extensive aging research at the Salk Institute for Biological Studies.

Beyond the fact that Rhonda is whip smart (and totally amazing), through her Found My Fitness blog,podcast and YouTube channel, she expertly translates the complexities of clinical research and physiological processes in understandable terms, adeptly communicates their implications and provides actionable real life practices and applications aimed at maximizing overall health and longevity.

It's time to put on the propellor hat and get out your pen and paper, because you're going to want to take notes for this one.

We cover a ton of material in this conversation. Specific topics include:

* identifying the biomarkers of aging

* the biological impact of oxidative stressors

* acute inflammation vs. chronic inflammation

* why we should forget about protein and focus on fiber

* the importance of cultivating a healthy microbiome

* the leading causes of chronic inflammation

* the benefits of exercise-induced inflammation

* the benefits of curcumin

* stress adaptation and immune system response

* why Omega-3 is important & how to get it

* circadian rhythm and bright light exposure

* stress reduction techniques

* the benefits of meditation

* DNA damage and telomerase

* the importance of Vitamin D

* Rhonda's recommended supplements

* gene polymorphisms

* nutrition/lifestyle & athletic performance vs. long-term wellness/longevity

Rhonda fascinates me and this conversation is an absolute mind-blower. I sincerely hope you enjoy our exchange.

Peace + Plants,

Listen & Subscribe on iTunes | Soundcloud | Stitcher

Thanks to this week’s sponsor: A superior shave at an affordable price. Type in my coupon code “ROLL” at purchase for $5 off your starter set and get an entire month’s worth of shaving for just $10 when you visit

Jan 18 2016

2hr 19mins