Episodi

  • 10 Signs You Need Recovery, Not Another Workout

    10 Signs You Need Recovery, Not Another Workout
    Nov 3 2026
    Sometimes the most disciplined workout is the one you didn't do. In this episode: the surprising signals you need a recovery day, and how to structure that recovery. If I notice any of these signs, I scale back immediately. Plus: a full Q&A about mastering your pushups, featuring the exercise that was a game-changer for mine. Learn more about your ad choices. Visit podcastchoices.com/adchoices
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    27 min
  • If I Lost All My Fitness, Here’s Exactly How I’d Rebuild

    If I Lost All My Fitness, Here’s Exactly How I’d Rebuild
    Oct 27 2026
    A 90-day reset for any level, informed by more than a decade of training. This is what I would do if I was in a fitness plateau, postpartum, recovering from illness or injury, or even just checking my general fitness for blindspots. Plus: what’s in my marathon belt, and how I approach race day as a T1D athlete. Learn more about your ad choices. Visit podcastchoices.com/adchoices
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    27 min
  • 10 Ways to Ruin Your Marathon Before You Even Start

    10 Ways to Ruin Your Marathon Before You Even Start
    Oct 20 2026
    All you need to prepare for marathon season — or ahead of any race. Tips on sleep, carb loading, taper weeks, pacing, fueling, equipment, gear, and race-day logistics… All in under 20 minutes. Plus: why Robin’s favorite memory of the New York City marathon is from a year she didn’t even run the race, and Robin’s reflection on modeling resilience and a love of movement for her daughter, Athena, who was just under 9 months old the last time her mom ran the 26.2 mile course. Learn more about your ad choices. Visit podcastchoices.com/adchoices
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    30 min
  • You Won’t Notice Losing This Until It’s Gone: 10 Essential Fitness Tests

    You Won’t Notice Losing This Until It’s Gone: 10 Essential Fitness Tests
    Oct 13 2026
    If you want to keep moving until you’re old as f*ck, you need to test and retest these 10 physical capabilities. Here’s something I see too often: taking class upon class and measuring nothing. But your balance, grip, and power change as you age—and if you don’t track them, you lose them. Also in this episode: my favorite conversation starters (you know I keep notes), my dream music festival, and how my diet changes when I’m training for a Hyrox race vs a marathon. Learn more about your ad choices. Visit podcastchoices.com/adchoices
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    22 min
  • The Supplements I Take for Longevity, Performance, and Wellness — and How I Decide What's Worth It

    The Supplements I Take for Longevity, Performance, and Wellness — and How I Decide What's Worth It
    Oct 6 2026
    Stop asking influencers what supplements to take — including me. Today: the only toolkit you need to build your effective, individual supplement regimen. Yes, I am sharing the 20 supplements I take. But more importantly, I’m sharing my vetting routine: the eight rules I consider before adding anything to my stack. Plus: how to cope with a post-race slump, and how many miles you actually need to hit in training before your first marathon. Learn more about your ad choices. Visit podcastchoices.com/adchoices
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    23 min
  • Why I Cast Spells Every Night (Plus: Lifting While Marathon Training)

    Why I Cast Spells Every Night (Plus: Lifting While Marathon Training)
    Sep 29 2026
    You need a delightfully unserious routine. Here's why. We live in an age where we're encouraged to become so optimized that we can take ourselves out of whimsy and joy. But I don't believe we should wait for a vacation or even a weekend to feel joy. I believe it's possible to ritualize whimsy into our ordinary Tuesdays. Today: the parts of my routine that exist purely for joy, and why you should embrace your cringe. Plus: I answer your questions on what a decade of your letters has meant to me, and share exactly how I keep lifting heavy during the final weeks of marathon training. Learn more about your ad choices. Visit podcastchoices.com/adchoices
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    20 min
  • Why Your Jealousy Will Make You More Successful

    Why Your Jealousy Will Make You More Successful
    Sep 22 2026
    Stop resisting jealousy. It’s data. I used to feel jealous all the time. I felt jealous of people I loved and was cheering for. But I didn’t let those feelings turn into resentment. I turned them into action. Today: why you need to make a jealousy list. I’ll share the questions I ask myself to make use of my envy, and my strategies for snapping out of a comparison spiral. Plus: how to avoid a crash after your morning long run, and why strength training will not make you bulky. Learn more about your ad choices. Visit podcastchoices.com/adchoices
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    21 min
  • The Longevity Research We Can't Afford to Ignore

    The Longevity Research We Can't Afford to Ignore
    Sep 15 2026
    Real talk: hitting your daily steps is not having the effect on all-cause mortality that you want it to. I love that we're getting those step counts up, but I’m concerned that as we’ve been conditioned to chase duration, we're missing a crucial longevity lever: bursts of vigorous exercise. Today: why this is a lever you can’t afford to ignore, mind-blowing new research on vigorous activity vs. light exercise, and how you can integrate vigorous activity into your weekly routine without adding minutes to your workouts. I know your to-do lists are already long, y’all. Plus: I answer your questions on how to make training progress when you’re injured, and how to warm up and cool down effectively with limited workout time. You know you can send a wellness question to me anytime: Call up our Project Swagger hotline and leave a message ☎️ 1-877-ALL SWAG Find the study we mentioned here. More from Dr. Rhonda Patrick here. Learn more about your ad choices. Visit podcastchoices.com/adchoices
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    18 min