The Rich Roll Podcast

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Peace + Plants,

Rich

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Heal Your Gut: Dr. Alan Desmond On Optimizing Your Microbiome Through Plants Jul 10, 2023

Show notes

As rates of chronic disease continue to rise, What should I eat? has become one of the most important questions we can ask ourselves.

Here to help us cut through the morass of diet confusion to provide clear and actionable counsel is the very wise and articulate Dr. Alan Desmond. Certified in both Gastroenterology and General Internal Medicine, Alan is a gut health expert specializing in the role diet plays in the prevention and treatment of digestive diseases—more specifically the overall health benefits, of a whole-food plant-centric approach to nutrition.

Today he teaches us how we can harness the power of a healthy gut and optimize our overall well-being by simply eating more plants. We dive into the nitty-gritty of the microbiome, its relationship to digestive health, and the fundamentals of a healthy diet—in other words, what to eat and what to avoid.

My hope is that this conversation leaves you with the information, strategies, and protocols you need to adopt better nutrition habits with staying power—because health isn’t a diet, it’s a lifestyle.

Enjoy!

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Elite Endurance Athlete Cam Wurf On Sustainable Training Strategies And How To Unlock Your Athletic Potential Jul 03, 2023

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The shapeshifter of elite endurance sports, today’s guest is by far one of the world’s most remarkable all-around athletes.

Meet Cam Wurf, an Aussie who has distinguished himself at the highest, most elite level, in three distinct sports.

First in rowing where he represented Australia in the 2004 Athens Olympics. He then turned to professional cycling as a super domestique for Team Sky and now INEOS, where he played a crucial role in supporting guys like Chris Froome and Geraint Thomas, serving as a secret weapon to their Tour de France victories. Cam has simultaneously distinguished himself at the highest level of Ironman triathlon, collecting wins at IM Wales and IM Australia, and is most well known for setting and holding (until this past year) the bike course record at the IMWC in Kona.

He can train and race with the best professional cyclists in the world, set bike course records at the world’s most prestigious Ironmans, and even run a 2:45 marathon after a 2.4 mile swim and 112-mile bike. He doesn’t seem to ever get tired. He absolutely loves training. And he’s always smiling.

So who is this guy?

Like you, I have so many questions. And today Cam is here to answer them with an infectious enthusiasm I wish I could bottle.

Enjoy!

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Built To Move: Kelly & Juliet Starrett On Functional Strength, Mobility, And Falling In Love With Movement Jun 26, 2023

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How do we move with ease? Maintain flexibility as we age? And how do we counteract the physical effects of technology dependence, sedentary living, and other modern ways of life?

Here to help us answer these important questions are movement experts and co-authors of Built To Move Kelly & Juliet Starrett.

Dr. Kelly Starett is a globally renowned physical therapist and strength coach who consults with athletes from the NFL, NBA, NHL, and MLB the US Olympic Team—along with elite Army, Navy, Air Force, Marines, and Coast Guard forces. Juliet is a 3-time white water rafting world champion and CEO of The Ready State, the mobility coaching company they founded together.

Today we cover everything from pain management to ideal recovery and post-workout practices, the essential elements of a home gym, and easy ways to change sedentary habits and integrate more movement into your daily life.

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Peace + Plants,

Rich

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A Masterclass On Movement & Mobility Jun 22, 2023

Show notes

Movement is inherent to our nature. It’s not a chore, a box to tick, or an obligation—we’re born to physically connect with the world around us in whatever capacity we can.

The eighth in our ongoing series of deep dives, in today’s masterclass you’ll learn how to start a movement practice, the importance of mobility exercises, proper running and walking techniques, how to maintain and even improve your mobility as you age, pre and post-natal fitness, how to set and achieve your movement goals, and more.

When we embrace movement, even in the smallest ways, we open the door to a world of possibilities. In my case, a walk led to a run which led to ultra-endurance racing and ultimately, to an entirely new life altogether.

My hope is that this masterclass gives you the education and inspiration you need to adopt a form of movement that brings you joy, a mobility routine that nourishes your body, and that you discover something new about yourself, your purpose, and your meaning along the way.

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Inside Tracker: Insidetracker.com/RichRoll

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Caldera Labs: Calderalab.com

Plant Power Meal Planner: https://meals.richroll.com

Peace + Plants,

Rich

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Do The Work: NBA Superstar Chris Paul On Mastery, Mentorship, Leadership & Sustained Excellence Jun 19, 2023

Show notes

Chris Paul is one of the greatest basketball players of all time: a 12-time NBA All-Star, an All-Star Game MVP, 2-time Olympic gold medalist. NBA Rookie of the Year, and Players Association President between 2013 - 2021. Off the court, Chris is a family man, entrepreneur, activist, and philanthropist. His new book "Sixty-One" hits bookstores everywhere this week.

This is a conversation about work-ethic, grit, mentorship, and leadership. We discuss his grandfather's impact on his life, the demands of mastery, how to sustain elite performance over time, what leadership means, how Chris' plant-based diet has improved his performance, and the many ways Chris has leveraged his voice, platform, and resources for maximum social impact. It was an absolute pleasure and honor to talk with a man I respect tremendously. I hope you enjoy this powerful and valuable episode.

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LMNT: drinkLMNT.com/RICHROLL

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Plant Power Meal Planner: https://meals.richroll.com

Peace + Plants,

Rich

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The Multiplicity of the Mind: Dr. Richard Schwartz On A Systems Approach to Healing the Self Jun 12, 2023

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How do we become more integrated and healed humans? Answering these questions is the life’s work of today’s guest Dr. Richard Schwartz, a psychotherapist who created a very interesting and effective therapeutic modality called Internal Family Systems (or IFS). IFS is premised on the idea that every person has different “parts” within them, each with its own unique characteristics and functions, separate from one’s true or core Self. Furthermore, emotional healing and greater well-being can be experienced by bringing these various parts into harmony with each other—integrating them, if you will—in a process many have found transformative.

Dr. Schwartz has been practicing and teaching IFS for decades and has authored several books on the subject, including, You Are The One You’ve Been Waiting For and No Bad Parts. This episode covers many fascinating topics, including the fundamentals of IFS and how it works, Dr. Schwartz’s ‘many parts’ multiplicity of mind model, how to deal with our inner critic, how IFS operates to address addiction, trauma, and depression, and more.

This episode culminates in Dr. Schwartz illustrating his process by taking me (albeit a bit reluctantly) through a fairly intense psychological exercise I hope you find informative. Dr. Schwartz’s work is deeply fascinating, and this conversation has stuck with me. My hope is that this exchange inspires you to do the internal work required to live a more integrated and purpose-driven life.

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Today’s Sponsors:

Seed: seed.com/richroll

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Timeline Nutrition: timelinenutrition.com/richroll

BetterHelp: BetterHelp.com/richroll

Plant Power Meal Planner: https://meals.richroll.com

Peace + Plants,

Rich

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Guru Singh Is The Master Of Change: Spiritual Tools For Positive Self-Growth Jun 08, 2023

Show notes

Buckle up because today, we are jetting across the universe, exploring metaphysical truths big and small, and getting granular on the spiritual laws of growth and transformation. At the helm of our starship is the legendary Guru Singh—a master of the Kundalini arts who presides over Kundalini University. He is a celebrated master spiritual teacher, third-generation Sikh yogi, author, accomplished musician, father, grandfather, and gift to humanity at large who has been teaching and studying Kundalini yoga for the past 40-plus years.

Today’s exchange centers on the fundamental concepts of metamorphosis: the difference between striving and allowing, pushing and receiving, and the delicate balance between doing and being. We also explore the essential elements of lasting change and how to cultivate the inner awareness and strength needed to create a positive impact in our lives and the world around us. My hope is that this conversation will serve as a compass you can use to navigate the realms of personal growth and lead you toward a life of greater fulfillment and purpose.

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Today’s Sponsors:

Athletic Greens: http://drinkAG1.com/richroll

ROKA: http://www.roka.com/

Indeed: Indeed.com/RICHROLL

Peace + Plants,

Rich

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The Elite Ironman Who Survived a Mid-Race Heart Attack: Tim O'Donnell on Mental Fitness, His Brush with Death & Finding Joy In Training Jun 05, 2023

Show notes

Not all heart attacks are fatal. But when your heart’s left anterior descending artery becomes 100% blocked, the result is a massive heart attack known as The Widowmaker. Few survive its fatal clutch. But today’s guest Timothy O’Donnell beat the odds.

A professional long-course triathlete with over 50 podium finishes, including more than 25 wins at major events throughout the world, Tim is the 2009 ITU Long Distance World Champion, placed 2nd at the 2019 Ironman World Championships in Kona, and became the first American to finish that race in under 8 hours. Tim’s impressive 20-year athletic journey (and, more importantly, his life) nearly came to a tragic end in 2021 when he suffered a widowmaker heart attack in the middle of a half-ironman race. Somehow, Timothy was able to finish the race, placing 11th and making it to the hospital in time to make a full recovery.

Tim’s journey is nothing short of astonishing. Today he opens up about the strange dichotomy between his elite fitness and near-death experience, his decision to return to racing, and the critical importance of lifestyle choices for endurance athletes of all levels. We also talk about his experience at the Naval Academy and tenure as a Naval officer, triathlon professional athlete representation in the media today, his thoughts on the Norwegian Train, the future of triathlon, advice for amateur athletes, and more.

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Today’s Sponsors:

InsideTracker: insidetracker.com/RichRoll

Squarespace: Squarespace.com/RichRoll

Birch Living: birchliving.com/richroll

Athletic Greens: https://www.athleticgreens.com/richroll

Plant Power Meal Planner: https://meals.richroll.com

Peace + Plants,

Rich

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Creativity, Self-Discovery, & 'Slip': Zoe Lister-Jones Is Reinventing Hollywood May 29, 2023

Show notes

Zoe Lister-Jones: a writer, producer, director, and actor you likely already know from her many film and television appearances, recent guest Zach Braff’s film ‘A Good Person’ and Ari Aster’s recently released ‘Beau Is Afraid’ starring Joaquin Phoenix. Zoe wrote, directed, and produced the film ‘Band-Aid.’ She has also starred in films she co-wrote, including ‘Breaking Upwards,’ ‘Consumed, and ‘How It Ends,’ which she also co-directed.

Today we dive into the creative process and philosophical inquiry behind Zoe’s newest creation, Slip—the binge-worthy comedy series with a bit of a surreal sci-fi twist that involves parallel realities and alternate identities. Not only did Zoe create the series. Not only does she star in it. Not only did she write all seven episodes, she also directed each and every one of those episodes, an absolutely stunning achievement.

We dig into the messy terrain of love, marriage, fidelity, divorce, addiction, and self-discovery that Slip explores. We talk about what it’s like growing up in New York City in a family of artists, making deeply authentic work, the responsibility she shoulders to empower other women in the arts, and ultimately, how to quiet the hungry ghosts lurking within us all. Zoe is an artist in the truest sense of the word and I loved getting to know her through this conversation. It’s a privilege to share her story with you today.

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