“Stand up, don't sit, get your steps in, and we can literally accomplish miracles," says Jillian Michaels.

Jillian, a personal trainer who many of you probably know from NBC's hit show, The Biggest Loser, joins us to discuss everything she’s learned since being on the show, her best nutrition and exercise tips, plus:

- How Jillian’s wellness philosophy has evolved over time (~0:44)

- Why Ozempic isn’t actually a quick fix for weight loss (~09:36)

- What we’re still getting wrong about nutrition (~16:29)

- How your mindset influences your health outcomes (~23:24)

- Jillian’s foundational fitness tips she tells her clients (~27:19)

- How to get a good workout in just 10 minutes (~33:09)

- Red flags in a personal trainer (~36:20)

- Jillian’s serious back injury & how she recovered (~41:51)

- Jillian’s advice for those dealing with chronic pain (~59:35)

- How to recognize your personal pain triggers (~01:02:26)

- Why the wellness space often overlooks nuance (~01:08:11)

- The importance of broadening your health POV (~01:15:11) 

- What’s next for Jillian in the fitness world (~01:21:34)

- Why you should listen to your gut (~01:24:21) 

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Referenced in the episode:

- Jillian's book, Master Your Metabolism.

- The Fitness App.

- Back Mechanic, by Stuart McGill.

- What's Our Problem? by Tim Urban.

- mbg Podcast episode #342, with Casey Means, M.D.

- mbg Podcast episode #458, with Robynne Chutkan, M.D.

- mbg Podcast episode #297 & #477, with William Li, M.D.

- mbg Podcast episode #445, with Scott Galloway.

- The DB Method & iTouch Wearables.

- Sign up for The Long Game. 

We hope you enjoy this episode sponsored by Nerdwallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

"You're preparing for sleep the moment that you wake up," says Louisa Nicola.

Louisa, a neurophysiologist and human performance coach, joins us to discuss how to optimize your brain metabolism, plus:

- Louisa’s background & personal health journey (~00:17)

- What is Neuro Athletics? (~01:49)

- The link between sleep & brain health (~06:24)

- How exercise impacts your sleep (~08:34)

- How to set yourself up for a good night’s sleep (~13:02)

- How alcohol affects your brain & how much you can drink (~15:37)

- Louisa’s best jet lag hacks (~24:14)

- Physical activity vs. exercise (~26:47)

- How aerobic & resistance exercise benefit your brain (~28:36)

- How exercise can reduce anxiety & depression ~36:40)

- The benefits of proprioceptive training (~38:43)

- Why creatine supplements deserve more hype (~44:43)

- How taking care of your brain also helps your heart (~50:10)

- How to know if you have a healthy brain (~53:56)

- Louisa’s personal nutrition philosophy (~55:20)

- How to optimize your brain regardless of age (~01:03:51)

- The future of brain aging (~01:04:56)

- Why we’re seeing such a high rate of strokes right now (~01:07:52)

- How to control your emotions by reprogramming your brain (~01:13:11)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Referenced in the episode:

- Neuro Athletics.

- Louisa's IG post on Alcohol consumption.

- A study on alcohol & brain damage.

- A study on melatonin supplement content.

- A study on supplementation & Alzheimer's.

- A study on lack of sleep & brain health.

- Louisa's NACC course.

- mindbodygreen's methylation support+.

- Sign up for The Long Game. 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

“We're clearly over-nourished, under-muscled, under-slept, and overstressed. All of those things dramatically impact our state of health," says Peter Attia, M.D.

Peter, a Stanford, John Hopkins, and NIH-trained physician, joins us to discuss how we can actually eradicate cardiovascular disease, plus:

- Peter’s personal connection to healthspan & heart health (~00:58)

- The four horsemen that lead to death (~03:25)

- What’s driving chronic disease? (~06:37)

- What is ApoB & why is it important? (~11:26)

- Does exercise play a role in lowering ApoB? (~17:37)

- How pharmaceuticals can lower ApoB (~18:35)

- Why aren’t we talking about these heart disease treatments? (~22:36)

- The best lab tests to measure cardiovascular health (~31:39)

- The best lifestyle modifications for heart health (~36:36)

- Labs you should demand at the doctor (~39:01)

- Peter’s personal nutrition philosophy (~43:34)

- How to eat more protein every day (~46:48)

- Why exercise is the ultimate elixir (~53:09)

- What we still don’t know about cardiovascular health (~01:00:52)

- The power of grip strength for longevity (~01:03:24)

- How Peter views the future of well-being (~01:06:10)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Referenced in the episode:

- Peter's book, Outlive.

- Peter's podcast, The Drive.

- Research on PCSK9 inhibitors, Ezetimibe, and Bempedoic Acid.

- National Lipid Association member finder.

- SPRINT trial on blood pressure.

- STOP-Bang questionnaire.

- A study on exercise & mortality risk.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- Maui Nui Venison Snacks & UCAN granola.

- Sign up for The Long Game. 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

“No two guts are the same. So how can their diets be the same?” says Vincent Pedre, M.D.

Vincent, a board-certified internist and functional gut health expert, joins us to discuss everything you need to know about healing your gut, plus:

- What’s new in the world of gut health (~00:15)

- New research that changed Vincent’s perspective on gut health (~08:59)

- The link between gut health & mental health (~16:14)

- What people with the healthiest gut microbiomes eat (~21:25)

- How to recover your gut from a round of antibiotics (~24:56)

- Vincent’s favorite fermented foods (~27:33)

- Should you become a seasonal dairy eater? (~30:46)

- How mindfulness can enhance your gut health (~32:33)

- How to assess your own gut health at home (~36:56)

- How often you should actually be pooping (~38:09)

- The updated science on fecal transplants (~40:53)

- Vincent’s take on stool testing (~45:24)

- The future of personalized health care (~51:00)

- Why you can’t out-diet a stressed out lifestyle (~53:16)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Referenced in the episode:

- Vincent's newest book, The GutSMART Protocol.

- mbg Podcast episodes #364 and #52, with Vincent.

- A study on fiber vs. fermented foods.

- A study on fiber & stress.

- A study on depression & the gut microbiome.

- A study on Saccharomyces boulardii & the gut.

- A study on sleep deprivation & sugar cravings.

- A study on fecal transplants & metabolic health.

- Taymount Clinic, Genova Diagnostics, america.com/">Vibrant America, & Diagnostic Solutions Lab.

We hope you enjoy this episode sponsored by Nerdwallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

“What are the pieces to your health puzzle? It's going to be different for everybody," says Will Cole, D.C.

Will, a leading functional medicine expert and New York Times bestselling author, joins us to discuss how important your thoughts and feelings are for your overall health, plus:

- Will’s motivation behind his newest book (~00:16)

- How your emotional health impacts your physical health (~02:02)

- How unresolved trauma manifests as health issues (~04:57)

- How to acknowledge & heal your trauma (~07:32)

- How to know if you have shameflammation (~08:31)

- How to navigate anxiety around your health (~11:52)

- How people worry themselves sick (~17:33)

- How to recognize generational trauma (~20:20)

- The power of breathwork for your health (~21:59)

- How to do a social network cleanse & why you should (~24:58)

- Why you shouldn’t internalize everything you see on social media (~26:15)

- The best low-cost wellness hacks (~34:52)

- How to balance mind, body & environmental health (~38:59)

- How to metabolize past trauma (~44:41)

- Will’s top gut-friendly foods (~49:41)

- The future of mental health care (~53:50)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Referenced in the episode:

- Will's new book, Gut Feelings.

- Check out Will's podcast.

- mbg Podcast episodes #284, #148, and #68, with Will.

- A study on the nocebo effect.

- A study on how shame impacts your health.

- A study on nature photos' calming effects.

- An article on makes-a-times-article-go-viral.html">anger & virality.

- Sign up for The Long Game. 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

“Body fat actually helps to control your metabolism," says William Li, M.D.

William, an internationally renowned medical doctor, researcher, and New York Times bestselling author, joins us to discuss everything he's learned about optimizing metabolism and body fat, plus:

- William’s professional background & work (~00:21)

- The science of body fat & health (~03:26)

- What we’re still getting wrong about body fat (~09:35)

- How we should think about body fat for long-term health (~14:31)

- How to assess the health of your body fat (~19:14)

- How to measure your metabolism (~22:15)

- The 4 stages of metabolism & how to control them (~30:27)

- Why 60 can become the new 20 (~33:29)

- How to get your metabolism back on track (~36:00)

- The best metabolism-boosting foods (~44:43)

- The most unexpected foods to help burn fat (~50:59)

- How ACV helps you maintain a healthy weight (~56:33)

- The health benefits & risks of mushrooms (~57:56)

- Foods to avoid for the sake of your metabolism (~01:01:19)

- How to optimize good gut bacteria (~01:06:46)

- A case for drinking more pomegranate juice (~01:16:29)

- Why you shouldn’t drink the coffee served on airplanes (~01:19:15)

Referenced in the episode:

- William's new book, Eat To Beat Your Diet.

- mbg Podcast episode #297, with William.

- Follow William on Instagram.

- A study on fat stem cells & regeneration.

- Research on the stages of metabolism.

- A study on ACV & weight maintenance.

- A study on Akkermansia & obesity.

- A study on Akkermansia & cancer.

- A study on beans & weight.

- Sign up for The Long Game. 

We hope you enjoy this episode sponsored by NerdWallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

“If you want to age successfully, you need to focus on muscle," says Jaime Seeman, M.D.

Jaime, a board-certified OB-GYN and board-certified keto nutrition specialist, joins us to discuss the best foods for hormonal balance, why strength training is crucial for healthy aging, plus:

- Jaime’s background & personal health journey (~00:32)

- Why most OB-GYN’s don’t talk about nutrition (~09:27)

- Why nutrition is crucial during pregnancy (~10:22)

- Surprising patterns Jaime sees right now in patients (~16:10)

- How your hormones change over the years (~17:51)

- How to balance your hormones by decade (~21:02)

- Which labs women should ask for at the doctor (~24:45)

- Sneaky factors messing with your hormones (~26:31)

- How your protein needs change as you age (~28:07)

- How to measure healthy body composition (~34:47)

- Why BMI is so flawed (~38:36)

- How gym culture is changing for women (~39:55)

- Why resistance training is crucial fro longevity (~43:05)

- Well-being practices Jaime wishes we would take more seriously (~46:57)

- The link between exercise & mental health (~49:49)

- How Jaime optimizes her circadian rhythm (~52:18)

- Jaime’s energy hacks after a night of poor sleep (~54:37)

- The most overrated & underrated wellness habits (~58:07)

- The best questions to ask your OB-GYN (~01:02:07)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Referenced in the episode:

- Jaime's book, Hard To Kill.

- Check out Jaime's website.

- Follow Jaime on Instagram.

- A study on bed rest and muscle loss.

- A WSJ article on the increase of violence among kids.

- mbg Podcast episode #451, with Chris Palmer, M.D.

- Chris' book, Brain Energy.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

“Self-doubt is the killer of dreams," says Lewis Howes.

Lewis, a New York Times bestselling author, keynote speaker, and industry-leading show host, joins us to discuss how to achieve true, long-lasting fulfillment, plus:

- Lewis’ background & personal growth (~00:57)

- What to look for in a mentor (~06:12)

- The difference between success & greatness (~07:58)

- How to deal with negativity on social media (~12:02)

- Lewis’ personal trauma & healing process (~18:36)

- How to overcome self-doubt (~24:18)

- Why you should follow the 1% rule (~29:14)

- How to identify your meaningful mission (~31:26)

- Why some people have a fear of success (~31:26)

- How to take back your power during times of uncertainty (~42:44)

- How Lewis realigns himself during overwhelming moments (~48:15)

- What concerns & excites Lewis about 2023 (~50:29)

- The greatest tool in Lewis’ personal growth toolkit (~53:47)

- The one message Lewis wants us all to remember (~58:00) 

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Referenced in the episode:

- Lewis' newest book, The Greatness Mindset.

- Lewis' previous book, The Mask Of Masculinity.

- Check out The School of Greatness and The Daily Motivation Show.

- Follow Lewis on Instagram, Twitter, TikTok, and LinkedIn.

- Man's Search For Meaning, by Viktor Frankl.

- Watch The Weight Of Gold.

- Sign up for The Long Game. 

Trigger warning: This episode includes mentions of suicidal ideation. You’re never alone. If you or someone you know are struggling, call the National Suicide Prevention Lifeline at 988 or visit 988lifeline.org.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

“If you're deficient in minerals, it doesn't matter how hard you try—your body can't make the electricity it's supposed to," says Dave Asprey.

Dave, a professional biohacker and the founder and chairman of Bulletproof, joins us to discuss all of the nutrition and exercise tricks that will give you ultimate gains (and the ones you are better off without), plus:

- The “why” behind Dave’s newest book (~02:08)

- The diet fundamentals for a healthier life (~06:23)

- The most common “anti-nutrient” foods (~09:47)

- The biggest phytic acid offenders (~18:46)

- The healthiest nut milk to consume (~21:11)

- Why so many of us lack important minerals (~25:34)

- How to balance your omega fats ratio (~30:27)

- The healthiest alternative flours (~35:14)

- Dave’s healthy pancake recipe (~36:52)

- The healthiest & most tolerable dairy products (~38:22)

- Which exercises are a waste of time? (~44:32)

- Why you only need 5 minutes of exercise 3 times a week (~50:54)

- How to increase your VO2 max (~58:15)

- How to strength train more efficiently (~59:12)

- The health benefits of forgiveness (~01:07:25)

- How Dave deals with conflicting opinions in the nutrition space (~01:12:15)

- The future of biohacking technology (~01:17:25)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Referenced in the episode:

- Dave's new book, Smarter Not Harder.

- Check out Dave's biohacking conference.

- Check out Danger Coffee.

- Shop our nootropic and collagen supplements.

- Bulletproof Diet Roadmap.

- A study on REHIIT.

- mbg Podcast episodes #271 and #75, with Dave.

- mbg Podcast episode #470, with Molly Maloof, M.D.

- Sign up for The Long Game. 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 

Mark Hyman, M.D.: “There's very little in the process of aging that we can't control.”

Mark, a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of functional medicine, joins us to discuss the “new rules” of longevity, plus:

- The root causes of aging (~01:17)

- What you can & cannot control when it comes to aging (~08:44)

- What labs to get to assess you biological age (~11:36)

- Mark’s take on mTOR & protein consumption (~17:10)

- How to get enough protein if you’re vegan (~21:56)

- How Mark’s wellness routine has evolved over the years (~27:52)

- Can you really exercise your way out of a subpar diet? (~29:29)

- How to track your cardiovascular fitness (~31:14)

- The best exercise for longevity (~32:28)

- The most overrated & underrated biohacking tools (~34:36)

- The best diet for overall longevity (~38:27)

- Why Mark prefers goat whey over grass-fed whey (~40:43)

- Sneaky habits that are accelerating aging (~42:15)

- The most exciting, cutting-edge longevity treatments (~42:47)

- How to reprogram your genes to reduce your biological age (~45:05)

- Top 3 things everyone should do to increase healthspan (~47:25)

Referenced in the episode:

- Mark's newest book, Young Forever: The Secrets to Living Your Longest, Healthiest Life.

- Check out Mark's previous books.

- mbg Podcast episodes #283, #193, #45, and #22, with Mark.

- Quest Diagnostics, Labcorp, Function Health, TruDiagnostic, Grail, Cleerly.

- mbg Podcast episodes #366 and #241, with Kara Fitzgerald, N.D., plus her us.com/article/202913/text%20">study on aging.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- Learn more about the TAME Trial.

- Kevin Hall's study on 7.pdf%20">processed food.

- A study on parabiosis.

- David Sinclair, Ph.D.'s study on epigenetics.

- Sign up for The Long Game. 

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.