Dr Mindy Pelz, expert in fasting and its effects on health and longevity, discusses the benefits of fasting for metabolic healing, ketone production, and cell repair. Different fasting protocols like the fat burner fast, dopamine fast, and immune reset fast are explored. The impact of fasting on sex hormones and the need for adaptation in men and women is addressed. Listeners are encouraged to view fasting as a training process and overcome challenges.

Master Shi Heng Yi, a 35th generation Shaolin Master, shares insights on self-mastery, mindfulness, gratitude, and finding freedom within ourselves. He discusses the significance of morning and evening practices, the power of gratitude, the benefits of restrictions in temple life, and the importance of not getting attached to external achievements. The podcast also explores the concept of unity and focusing on one thing, as well as the polarizing nature of fasting in the modern world.

Bronnie Ware, author and speaker on end-of-life regrets, shares the top 5 regrets of the dying. She emphasizes the importance of living authentically, pursuing creative passions, and embracing the unexpected. Ware also highlights the transformative power of acknowledging our mortality and finding gratitude in life.

Professor Russell Foster, one of the world's foremost experts on circadian rhythms and sleep, discusses various topics on optimizing sleep. Highlights include the impact of sleeping arrangements on relationships, the accuracy and concerns of sleep trackers, the illusion of human success, and the effects of light exposure on sleep and mental health. The podcast also covers sleep aids, the role of light in setting the body's clock, the effects of melatonin and aging on sleep, and the importance of restful sleep.

Dr Peter Attia, a medical expert specializing in overall health and longevity, shares why he believes exercise is the most critical factor for our health and longevity. He discusses the impact of exercise on all-cause mortality and highlights the importance of cardio respiratory fitness, strength, and muscle mass. He also explores delaying disease onset, general health recommendations, and taking control of health at a young age.

Professor Stephen Seiler, a world-renowned sports scientist, shares strategies for optimizing performance and minimizing burnout. Topics include the 80:20 rule, traffic light method for measuring exercise intensity, sustainable fitness, and the characteristics of top athletes.

Dr Andrew Huberman, a professor of neuroscience at Stanford University School of Medicine, shares powerful tools to reduce stress and anxiety, improve focus, and enhance cognitive performance. He discusses the role of panoramic vision in stress reduction and improved focus, and provides techniques such as visual attention training and meditation. They also explore adapting our visual systems to the modern world and the impact of technology on our brains.

Dr Gemma Newman, a family doctor in the NHS with a holistic approach, discusses the GLOVES framework for healthy habits: gratitude, love, outside, veggies, exercise, and sleep. They explore the power of storytelling in understanding health, the limitations of the scientific method, and the healing power of love. The chapter also provides practical tools and tips for well-being, encouraging listeners to make positive lifestyle changes.

Professor Tim Spector, an award-winning scientist and expert on the gut microbiome, discusses the changing perception of certain foods' health benefits. He shares insights on the impact of bananas and personalized nutrition, the truth about fruit juice, and how nutrition can enhance immunotherapy in treating cancer.

Dr Gabrielle Lyon joins the podcast to discuss the importance of muscle mass for overall health, emphasizing its benefits on body composition, disease risk, energy levels, brain function, resistance training, and the significance of consuming adequate protein.