The Rich Roll Podcast

James Nestor, science journalist and author of Breath, explores why modern humans often breathe poorly and how nasal vs mouth breathing changes health. He covers jaw development, CO2’s role in oxygen delivery, sleep-disordered breathing links to ADHD, breath training for athletes, and practical nasal-diaphragmatic techniques you can try right away.

Bruce Wagner, novelist and former Carlos Castaneda student, author of fifteen books including Amputation. He uses Hollywood as a lab for human behavior. He talks about transgressive fiction that skewers vanity and searches for transcendence. He recounts spiritual influences, writing after the LA fires, inhabiting saints and monsters, and why language drives his work.

Dr. Elizabeth Poynor, gynecologic oncologist and Chair of Women’s Health who focuses on midlife hormonal care, walks through ovarian aging, metabolic and brain shifts that start in the late 30s and 40s. She discusses modern transdermal hormone approaches, timing HRT for brain and bone protection, GLP-1s and metabolic strategy, plus practical testing and partner support.

Brad Stulberg, a sustainable excellence expert and bestselling author, dives into the world of personal development. He talks about balancing discipline with self-compassion and why curiosity is essential to overcoming fear. The conversation emphasizes building a resilient identity, the importance of community in pursuing excellence, and how satisfaction from mastery transcends fleeting happiness. Brad also shares insights from his own struggles, advocating for authenticity and the practice of joy to fuel long-term achievements.

Maya Shankar, a cognitive neuroscientist and former advisor at the Obama White House, shares her insights on navigating life's unexpected changes. She explores the tension between voluntary and involuntary changes and how our brains resist uncertainty. Maya discusses her personal journey through identity crises caused by injuries and losses, emphasizing the importance of redefining identity beyond roles. She offers practical strategies for embracing change as a revelation while cultivating curiosity and agency in the face of adversity.

Dr. Will Bulsiewicz, a renowned gastroenterologist and expert on the gut microbiome, dives deep into the gut-immune connection and its link to chronic inflammation—the silent killer. He discusses the four anti-inflammatory nutritional powerhouses and reveals the impact of modern diets, particularly ultra-processed foods, on gut health. Will shares personal insights about healing from emotional trauma and emphasizes the importance of timing in eating and connecting with nature. His research underscores that holistic health involves both science and emotional wellbeing.

Mark Manson, author of The Subtle Art of Not Giving a F*ck, returns to deliver raw insights on self-improvement. He dissects the difference between vanity goals and values-aligned objectives, revealing why procrastination is often a form of emotional avoidance. Manson also critiques passive manifestation, emphasizing that change demands active intention. They dive into overcoming people-pleasing and the struggles necessary for meaningful life shifts, ultimately urging listeners to find pursuits worth their suffering.

Mark Brackett, a psychologist specializing in emotional intelligence, shares practical tools for regulating emotions and the importance of social support. John W. Price, a Jungian psychotherapist, delves into trauma adaptations and the often uncomfortable process of grieving as part of healing. Together, they explore how surrendering to discomfort can lead to growth and the transformative power of ritual in overcoming addiction. Their insights illuminate the vital connection between emotional awareness and personal change.

Arthur Brooks, a Harvard-trained social scientist, discusses how to find meaning in life and the importance of purpose, especially for young adults. Rhonda Patrick, a health researcher, delves into the fascinating link between vigorous exercise, lactate, and brain health, showcasing how they enhance neurogenesis and mental well-being. Together, they explore how emotional regulation and meaningful living contribute to overall happiness and longevity, offering insights that can transform how we approach our daily lives.

Kevin Hall, PhD, a former NIH researcher and physicist, dives deep into the science of weight loss and the troubling role of ultra-processed foods. He challenges common beliefs about metabolism, explaining why diets often fail and how our food environment drives obesity more than willpower. Hall shares eye-opening insights into metabolic adaptation, the complexities of appetite regulation, and the political challenges he faced in research. His honest take on nutrition misinformation and calls for better food policies make this a fascinating listen.