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When engaging in strenuous workouts or using a sauna, blood sugar levels can rise due to the release of stored sugars from the liver, compounded by dehydration. Many people make the mistake of trying to overhaul their health all at once, especially at the start of the year. Instead, it's more effective to implement strategic changes gradually, focusing on what will have the most significant impact. For instance, clients often come with extensive lists of health goals, which can be overwhelming. It's essential to replace habits rather than remove them, creating an environment that supports new behaviors. Habit stacking is a useful technique where new habits are linked to existing ones, making them easier to adopt. For example, placing a glass of water next to the coffee maker encourages hydration while brewing coffee. Simplifying meal prep can also reduce friction; preparing vegetables in advance makes cooking easier and more appealing. Utilizing delivery services for groceries can help maintain a consistent supply of healthy foods, encouraging cooking at home. The conversation emphasizes the importance of mental health in achieving wellness goals. Many people face pressures that can lead to unhealthy behaviors, and addressing these underlying issues is crucial. Therapy and meditation can help individuals manage stress and improve their overall well-being. Nutrition is another critical area, where flexibility is essential. Strict diets can lead to unsustainable habits, and it's vital to focus on adding nourishing foods rather than adhering to rigid rules. Blood tests can provide valuable insights into nutritional needs, allowing for personalized dietary adjustments. Hydration is also emphasized, particularly the role of electrolytes in maintaining energy levels and preventing dehydration. Many people mistakenly believe they need to drink a specific amount of water daily, but listening to one's body and adjusting hydration based on activity levels is more effective. The discussion touches on the importance of understanding the impact of chemicals in our environment, particularly in food and personal care products. Awareness of these factors can empower individuals to make healthier choices. The conversation concludes with a call to action for individuals to take responsibility for their health by making informed decisions and supporting sustainable practices.

In this episode, Rich Roll welcomes James Lawrence, known as The Iron Cowboy, and his wife Sunny Lawrence. James recently completed an extraordinary feat: 101 consecutive iron distance triathlons in 101 days. Each day, he swam 2.4 miles, biked 112 miles, and ran a marathon. This conversation explores the mental toughness required for such an endeavor, the importance of teamwork, and the impact of community support. James discusses his recovery after the 100th triathlon, noting that it was more challenging than after his previous 50 triathlons. He experienced significant mental and physical tolls, including injuries and mood swings, which Sunny observed closely. She had to manage the severity of his condition while keeping him motivated, often masking her concerns to prevent demoralizing him. The couple reflects on the logistics of the 100 triathlons, contrasting it with the chaos of the 50. They had hoped that being based at home would simplify things, but unexpected challenges arose. James emphasizes the power of the mind in pushing through pain and fatigue, while Sunny highlights the importance of being a supportive partner during such intense experiences. The conversation also touches on the role of community in their journey. Many people joined James during his runs, inspired by his determination. Their participation not only provided support but also allowed them to achieve personal milestones, such as completing their first marathons. James shares stories of individuals who were motivated by his journey, illustrating the ripple effect of his efforts. Rich and the Lawrences discuss the balance between personal goals and family responsibilities. Sunny emphasizes that balance is not about equal distribution of time but rather about being fully present in whatever role one is fulfilling at the moment. They both agree that achieving extraordinary goals often requires temporary imbalance in life. James reflects on the importance of starting small and building momentum, encouraging listeners to set achievable goals to foster confidence. He believes that mental toughness can be developed through consistent action and facing challenges head-on. Sunny adds that finding joy in the process and being willing to embrace discomfort can lead to growth. As they conclude, James expresses a desire to focus on recovery and longevity, aiming to live a healthy life beyond 105 years. Sunny shares her intention to engage more on social media, encouraging others to follow their passions and share their journeys. The episode highlights the power of perseverance, community, and the importance of being present in both personal and shared experiences.

In this episode, Rich Roll welcomes Mel Urie, who shares her experience completing the Uberman, described as the world's toughest triathlon. The event includes a 33-kilometer swim from Catalina Island to the mainland, a 600-kilometer bike ride, and a run to Mount Whitney, totaling 556 miles. Mel emphasizes that Uberman is not just a race but an adventure, focusing on efficiency and pushing her limits rather than racing against others. Mel recounts her preparation, which involved extensive training, including a 20-kilometer swim to build confidence for the Catalina swim. She highlights the importance of mental strength, stating that she views physical and mental training as intertwined. Mel's strategy included managing fatigue and sleep deprivation, with her crew supporting her throughout the journey. She had a unique approach to nutrition, adapting her intake based on her physical condition during the event. During the swim, Mel faced challenges like cold water and fatigue but found solace in the presence of her kayaker. She completed the swim in 11 hours and 54 minutes, then took a brief two-hour rest before starting the bike leg. Mel's bike ride was marked by extreme heat and fatigue, but she managed to maintain her focus and efficiency, ultimately completing the bike portion in about 50 hours. The run through Death Valley was particularly grueling, with Mel facing mental and physical challenges. Despite the difficulties, she never considered quitting, driven by her determination to finish what she started. Mel completed the entire Uberman in approximately 60 hours for the run, achieving a remarkable feat as the first woman to finish and breaking the women's record. Reflecting on her experience, Mel emphasizes the importance of believing in one's potential and the idea that limits are often self-imposed. She expresses gratitude for her crew's support and the sense of belonging she felt among fellow athletes. Looking ahead, Mel plans to take a break from ultra-endurance events to recharge mentally and physically, while remaining open to future challenges. She encourages listeners to pursue their passions, emphasizing that taking small steps toward goals can lead to significant achievements.

The hosts discuss the benefits of drinking water, suggesting that aiming for half a gallon to a gallon daily can lead to weight loss of three to five pounds for clients. They emphasize that this practice helps reduce cravings and increases awareness of food intake, as clients tend to drink less soda and alcohol. The hosts also recommend mineral water over distilled water to maintain electrolytes. They share insights on nutrition, advocating for adding nutrients rather than cutting foods from diets. This approach encourages clients to focus on healthy additions, which naturally leads to the reduction of unhealthy choices. The conversation shifts to the importance of hydration and its effects on physical activity, noting that increased water consumption can lead to more steps taken due to frequent restroom visits. The hosts introduce a promotion for their new program, MAPS Cardio, highlighting a limited-time discount and free ebooks on performance nutrition. They also touch on the environmental impact of plastic waste, noting that the U.S. contributes only 0.2% of ocean plastic, while Asia and Africa are the largest contributors. In a caller segment, they address various fitness-related questions. A trainer discusses a client who became ill after starting a calorie deficit. The hosts advise focusing on healing and gradually increasing calories while monitoring nutrient intake. They stress the importance of tracking food habits to identify deficiencies and suggest starting with protein intake. Another caller, a beginner, asks about building muscle with limited equipment. The hosts recommend using slow tempos, unilateral training, and suspension trainers to enhance workouts. They emphasize the significance of form and stability in training, particularly for addressing muscle imbalances. Overall, the discussion revolves around practical strategies for hydration, nutrition, and effective training methods, underscoring the importance of behavior change over strict dieting for long-term success.

Senada Greca emphasizes mind–muscle connection for glutes, noting women often struggle to activate that muscle. She says the ‘magic pill’ is the work, with three steps and no shortcuts. Activation begins by touching the muscle to signal to the brain; exercises include squats, lunges (moving in one vector), hip hinges, vertical vectors like step-ups, abduction, and hip thrusts, trained three times a week. The glutes are the biggest muscle, burn more calories, and support health. Born in Albania, she describes communism-era ration lines, a civil war, and survival. She and her family won legal green cards to come to the US; she translated for her parents at 14–15. Today she trains celebrities, including Kim Kardashian, and builds businesses: a clothing line Zento and the We Rise app, which aims to consolidate fitness and other women’s expertise. The app will feature experts in habits, nutrition, and later career and pregnancy guidance, to reduce information overload for women. She discusses mental health openly: genetic predisposition to anxiety/depression, anorexia in adolescence, therapy, and college support. Running and strength training helped her, and she has been off antidepressants for a decade. A typical day starts with smoothies, meetings, workouts, content creation, and managing teams. She uses meditation and breath work; sometimes cold plunges and saunas; non-negotiables include exercise, meditation, and nutrition. Creatine is discussed as beneficial for brain health and muscle mass, while nutrition comes first and supplements only after dietary aims are met. She advocates protein-forward breakfasts. On growth and leadership, she describes building Weise and Zento with trusted teams, shifting production to Portugal, and aligning business with purpose. She argues that you must start from love, move first, and avoid perfectionism that paralyzes action. She notes the importance of scheduling workouts and setting clear routines to overcome motivation fluctuations. She emphasizes that you can’t outtrain a poor diet, and shares a pragmatic ladder: protein, movement, then fine-tuning with sleep, seed oils, and whole foods. We Rise will expand with more experts in 2025.

Mike Mahler, a strength coach and fitness expert, discusses his journey into hormone optimization, which began after a severe health crisis in 2002. He experienced a life-threatening case of pneumonia exacerbated by stress from personal and financial issues. This experience led him to understand the critical role hormones play in overall health and athletic performance. Mahler emphasizes that while testosterone is often the focus for men, other hormones like DHEA, pregnenolone, and leptin are equally important. He likens hormone health to an orchestra, where all components must work in harmony. He references Dr. Mark Gordon, an anti-aging expert who treats soldiers with PTSD, highlighting the importance of restoring not just testosterone but also its precursors to achieve balance. Mahler critiques the common fixation on testosterone levels, noting that many men become overly competitive about their numbers, which can lead to unhealthy comparisons. He advocates for a holistic approach to health, emphasizing the need to address the root causes of hormonal imbalances rather than merely treating symptoms with supplements or hormone replacements. He explains leptin's role as a fuel gauge in the body, regulating hunger and energy expenditure. Leptin resistance, often seen in overweight individuals, can lead to increased hunger and decreased metabolic rate. Mahler connects this to broader issues of obesity and stress, suggesting that improving leptin sensitivity can help manage weight and overall health. Mahler also discusses the importance of mindful eating and digestion, recommending longer meal intervals to improve insulin and leptin sensitivity. He shares insights on the benefits of intermittent fasting and the importance of nutrient-dense foods, advocating for a whole food, plant-based diet rich in fruits, vegetables, legumes, nuts, and seeds. He highlights the significance of strength training for endurance athletes, suggesting that building functional strength can enhance performance and reduce injury risk. Mahler encourages athletes to focus on resilience rather than just aesthetics, advocating for a balanced approach to strength training that includes heavy weights and low repetitions. Throughout the conversation, Mahler emphasizes the need for self-awareness and understanding one's body, encouraging listeners to seek professional guidance for hormone testing and optimization. He shares his personal experiences with various supplements, including systemic enzymes for inflammation and magnesium for relaxation, while also discussing the importance of sleep and stress management in maintaining hormonal balance. In conclusion, Mahler's insights underscore the interconnectedness of hormones, nutrition, and overall health, advocating for a comprehensive approach to wellness that prioritizes balance and resilience.

Camille Herron expresses her deep passion for running, feeling it's her calling. She aims to elevate the sport and inspire women to push their limits. With 21 marathon victories, including the Comrades Marathon, she has set multiple world records, such as the most miles run by a woman in 24 hours and the fastest 100-mile road race at 12 hours and 41 minutes. At 40, she continues to break barriers, recently beating all male competitors at the Jackpot 100. Camille's training philosophy combines her marathon background with ultra running, focusing on quality over quantity. She emphasizes the importance of strength training and nutrition, having adjusted her diet after discovering imbalances in her iron and magnesium levels. This focus on health has revitalized her performance, allowing her to recover quickly and maintain high mileage. Her upcoming goal is to compete in the Western States 100, where she plans to apply her strategy of pacing herself early in the race to gain strength later. Camille also discusses the narrowing gender gap in ultra running, noting that women are increasingly matching men's performances, particularly in endurance events. She attributes her success to a combination of hard work, joy in the sport, and a supportive environment, including her husband and coach, Conor Holt. Camille believes in giving back to the community, advocating for diversity in ultra running, and inspiring younger athletes. She encourages newcomers to embrace challenges, emphasizing that every athlete can push their limits with the right mindset and support. Her journey reflects a blend of personal determination, joy, and a commitment to redefining what is possible in athletics, especially for women as they age.

Katie Spotz, an accidental adventurer, began her journey into endurance challenges after a high school gym class inspired her to run a mile. This initial success led her to push her limits, eventually completing marathons and ultra-marathons. She describes her first mile as a pivotal moment that opened her eyes to her potential, emphasizing the importance of curiosity and self-discovery in her athletic journey. Katie reflects on her past as a non-competitive athlete, noting that her motivation shifted when she began pursuing activities driven by personal curiosity rather than external pressures. She believes that many people limit themselves based on their previous experiences and encourages others to challenge those boundaries. Her most notable achievement is rowing solo across the Atlantic Ocean, which she undertook after learning about ocean rowing from a stranger on a bus. This experience was both physically and mentally demanding, taking 70 days to complete. She highlights the unique challenges of ocean rowing, such as the isolation and the need for mental fortitude, as well as the stunning natural beauty she encountered, including bioluminescent plankton and dolphins. Katie also discusses her training regimen, which focused on injury prevention and adapting to the rowing equipment. She emphasizes the importance of logistics and preparation in endurance sports, noting that physical fitness alone is not enough without proper planning. Throughout the conversation, she shares her passion for raising awareness about clean water access, which has been a driving force behind her adventures. Katie has raised significant funds for clean water projects, believing that access to clean water is a fundamental human right. Her experiences in Australia during a drought sparked her commitment to this cause, and she continues to support organizations that provide clean water solutions. Katie expresses her desire to continue pushing her limits with new challenges, hinting at a future world record attempt in running. She acknowledges the importance of recovery and balance in her training, emphasizing that while she loves endurance challenges, she also values her overall well-being. The discussion touches on the societal pressures surrounding women in athletics, particularly regarding body image and expectations. Katie shares her experiences as a female athlete, including the challenges of being categorized based on weight in races. She advocates for a broader understanding of fitness and the diverse experiences of athletes, regardless of their body type. In conclusion, Katie Spotz embodies the spirit of adventure and resilience, using her platform to inspire others to explore their potential while advocating for important social causes.

Chelsea Sodaro shares her journey into triathlon, motivated by a desire to explore her physical and mental limits. After transitioning from a successful running career, she became the first rookie to win the Ironman World Championship in Kona in 2022, just 18 months after giving birth. Despite her achievements, she faced unexpected mental health challenges post-victory, struggling with anxiety and the pressures of motherhood and competition. Sodaro emphasizes the importance of showing her daughter the value of pursuing dreams. She reflects on her rocky season following her Kona win, where she placed sixth but felt proud of her performance despite setbacks. Her internal motivation stems from a curiosity about her capabilities rather than external competition. She discusses the challenges of balancing motherhood and elite athletics, highlighting the lack of support for postpartum athletes in the healthcare system. After experiencing severe postpartum anxiety, she sought help and found a psychiatrist who diagnosed her with OCD, leading to a treatment plan that included medication. This journey of self-advocacy and mental health awareness has inspired her to be open about her struggles, aiming to empower others. Sodaro's platform has allowed her to advocate for equity in sports, particularly for female athletes, and she emphasizes the need for better maternity policies and support systems. She believes that the triathlon community should be more inclusive, providing resources like lactation stations and childcare at events. As she prepares for future competitions, including the World Championships in Nice, she acknowledges the importance of mental resilience and the evolving nature of her training. Her mantra, "Make the most important thing the most important thing," guides her in prioritizing family while pursuing her athletic goals. Sodaro remains committed to using her experiences to foster change in the sport and inspire other women, believing that personal fulfillment and ambition can coexist.

Diets are tools tailored to individual needs. JJ Virgin emphasizes that different diets address specific issues, such as inflammation or sugar cravings. Intermittent fasting, particularly eating within a 12-hour window, is presented as a return to normal eating patterns, contrasting with modern grazing habits. Virgin suggests that eating protein first, along with non-starchy vegetables and healthy fats, stabilizes blood sugar and reduces hunger. Tracking meals is crucial to ensure adequate protein and nutrient intake. Virgin discusses autophagy, noting that while fasting can trigger it, exercise also plays a significant role. She warns against extreme fasting methods, especially for women over 40 who may have lost muscle mass. Instead, she advocates for a balanced approach, incorporating intermittent fasting as a tool rather than a daily regimen. Strength training is highlighted as essential for women over 40, as muscle mass and strength decline with age. Virgin encourages lifting heavy weights and integrating functional movements into workouts to maintain independence and mobility. She stresses the importance of tracking progress, including body composition, rather than just weight. Hydration is also crucial for metabolism and fat loss. Virgin explains that mild dehydration can lead to fat storage, emphasizing the need for adequate water intake. She recommends half of one's body weight in ounces of water daily, adjusting for exercise. Virgin critiques the focus on weight loss over metabolic health, advocating for a shift towards improving body composition. She highlights the dangers of losing muscle mass through caloric restriction and promotes resistance training and protein intake as foundational strategies for sustainable fat loss. The conversation touches on societal issues, including childhood obesity and the influence of processed foods. Virgin shares insights from Japan's proactive measures to combat obesity, suggesting that education and healthy cooking skills should be prioritized in schools. Ultimately, Virgin encourages a mindset shift towards empowerment and strength, urging individuals to embrace their health journey and focus on building muscle and metabolic health rather than merely losing weight.

Courtney Dauwalter, the world's top female ultrarunner, is celebrated for her remarkable achievements in ultra-distance races, including winning the Moab 240 by 10 hours and completing 283 miles at the Big Dog Backyard Ultra. Known for her mental grit and physical prowess, she embraces a unique, intuitive training approach without a strict plan, deciding her daily workouts based on how she feels. This flexibility allows her to listen to her body, avoiding overtraining while still pushing her limits. Dauwalter emphasizes the importance of enjoyment in her running, stating that if it stops being fun, she would reconsider her approach. Her positive disposition and ability to find joy in the pain of ultra running set her apart from many competitors who focus on grit and suffering. She believes that mental strength is crucial in ultrarunning, often referring to the "pain cave" as a place to celebrate rather than avoid, indicating a shift in mindset that enhances her performance. Discussing her training, she highlights the significance of learning from past experiences and adapting her strategies accordingly. She has no coach currently but draws on lessons from her past coaching experiences. Dauwalter also touches on the evolving nature of ultrarunning, particularly regarding gender dynamics, noting that as race distances increase, the performance gap between men and women narrows. Her upcoming challenges include the Hard Rock 100 and UTMB, which she plans to tackle intuitively, focusing on recovery and listening to her body. She expresses excitement about the community aspect of ultrarunning, where camaraderie and support are prevalent, and reflects on the need for safety measures in the sport as it grows. Ultimately, Dauwalter's journey is about exploration, joy, and pushing boundaries, both in running and in life.

Rich Roll hosts a conversation with Danielle Grabol and Melissa Urie, two of the three women who have completed the Epic Five challenge, which involves completing five Ironman-distance triathlons on five Hawaiian islands in five consecutive days. They discuss their backgrounds, motivations, and experiences leading up to and during the Epic Five. Danielle shares that her interest in Epic Five began after reading Rich's book, "Finding Ultra." Initially skeptical, she felt compelled to participate after realizing no woman had completed the challenge. Melissa, inspired by her own experiences with Ultraman races, decided to take on Epic Five after a bet with a friend. Both women emphasize the importance of community and support in their journeys, highlighting how their partners and friends play crucial roles in their training and racing. Training for such extreme events requires immense commitment, with both women discussing the sacrifices they make in their personal lives, including time away from family and friends. They describe their training regimens, which often involve long hours of swimming, biking, and running, and the mental toughness required to push through physical limits. They also touch on the logistics of racing, which can be as challenging as the physical demands of the events themselves. Danielle recounts her transformation from being overweight and struggling with daily activities to becoming an ultra-endurance athlete. She emphasizes the gradual process of change, starting with small steps and building up to more significant challenges. Melissa shares her journey from casual sports to competitive racing, illustrating how incremental progress can lead to extraordinary achievements. The conversation also explores the unique challenges women face in ultra-endurance sports, including societal expectations and the need for confidence. Both women express a desire to inspire more women to participate in ultra sports, emphasizing that anyone can achieve their goals with dedication and the right mindset. They discuss the importance of celebrating all achievements, regardless of scale, and encourage others to pursue their passions without fear of judgment. Rich highlights the mental aspect of endurance racing, suggesting that mental resilience often outweighs physical capability. The guests agree that the ability to endure discomfort and push through challenges is crucial for success in ultra-endurance events. They conclude by sharing their excitement for future races and the community that supports them, reinforcing the idea that these challenges are not just about individual achievement but also about inspiring others and fostering a supportive environment in the sport.

Ken Rideout, a master athlete, discusses his journey from a troubled upbringing to becoming a top competitor in endurance sports. In his second appearance on the podcast, he reflects on his recent experience at the Gobi March, a grueling 155-mile ultra-marathon in Mongolia, where he not only finished but won by a significant margin. Ken emphasizes the importance of embracing discomfort for personal growth, stating that both fear and courage coexist in challenging situations, and it's how one responds to fear that defines their character. Ken recounts the mental battles he faced leading up to the race, including doubts about his ability to compete in such a demanding event. He shares how conversations with friends fueled his determination to win, despite the challenges of training and preparing for the ultra-marathon. He highlights the significance of mindset, discipline, and humility in his training regimen, which includes running daily and lifting weights several times a week. Throughout the race, Ken faced numerous obstacles, including equipment failures and harsh conditions, but he adapted and persevered. He describes the camaraderie among competitors and the mental strategies he employed to stay focused and motivated, often drawing on the support of his community and family. Ken emphasizes that the journey of endurance sports is not just about physical capability but also about mental resilience and the stories we tell ourselves. He reflects on the emotional impact of his victory, noting how it resonated with his family and friends, and how he feels a sense of responsibility to represent those who have supported him. Ken also discusses the importance of self-compassion and the need to balance ambition with kindness towards oneself. The conversation shifts to the broader themes of perseverance and the role of suffering in personal development. Ken believes that everyone has the potential to grow and overcome challenges if they are willing to take the first step, regardless of their current state. He encourages listeners to embrace discomfort and pursue their passions, emphasizing that the journey is as valuable as the destination. In closing, Ken shares insights on the importance of maintaining a healthy lifestyle, including proper sleep, nutrition, and exercise, while also addressing the need to manage stress and expectations. He expresses gratitude for the opportunities he has and the lessons learned through his experiences in endurance sports, underscoring the idea that true growth comes from facing fears and pushing beyond perceived limits.