In this expert-packed episode, Dr. Ryan Williamson joins Andrew Biggs to talk about optimizing your health, slowing aging, and building a brain and body that lasts.

From the neuroscience of sleep to movement that grows your hippocampus (yes, literally), Ryan explains the lifestyle principles that make the biggest difference—without hype or gimmicks.

Perfect for high-performing entrepreneurs, fathers, and longevity-curious HENRYs who want to live longer and better.

🔑 Key Takeaways:

Why biological aging is optional—and how to slow it
The four pillars of lifestyle medicine
How to prevent Alzheimer’s with cardio
What the data says about movement, nutrition, and stress
Why 6 minutes of exercise can change your life
The one metric that reduces all-cause mortality by 500%

Chapters:

00:00:00 - Kicking Things Off: Why Longevity Is Closer Than You Think
00:01:03 - Introducing the Expert: Meet Ryan Williamson
00:01:43 - From Witnessing Pain to Pursuing Brain Power: Ryan’s Path to Neurology
00:03:05 - Why Waiting for Illness Is a Losing Game
00:04:22 - The Real Secrets to Living Longer (That You Can Start Today)
00:10:58 - Sleep Isn’t a Luxury — It’s a Lifeline
00:16:34 - Movement Matters: Fitness for a Life That Thrives
00:25:31 - Cardio, Cold Plunges & Lifestyle Hacks You’ll Actually Want to Do
00:26:21 - Ditching Gym Intimidation for Good
00:26:44 - The Power of Purpose-Driven Wellness
00:27:38 - Nutrition That Fuels More Than Just Your Body
00:28:29 - Diets, Fads, and the Truth Behind the Trends
00:32:05 - Gut Health: Your Hidden Superpower
00:34:10 - The Entrepreneur's Guide to Stress Survival
00:34:53 - How Chronic Stress Is Speeding Up Your Aging (and How to Stop It)
00:36:38 - Tech Overload? Here’s How to Take Your Brain Back
00:41:50 - Positive Psychology and Living with Purpose
00:43:22 - Final Takeaways and Resources to Keep You Thriving

Connect with Ryan:

Book Recommendations:

The Lifestyle Investor – Justin Donald
The Happiness Advantage – Shawn Achor
Biographies – Walter Isaacson (Steve Jobs, Elon Musk, Da Vinci)

Connect with The Better Than Rich:

Live Longer & Feel Younger — Dr. Ryan Williamson on Brain Health, Longevity & Sustainable Fitness | The Better Than Rich Show Ep. 205