The Rich Roll Podcast

Cal Newport, a bestselling author and Computer Science professor at Georgetown University, advocates for a slower approach to productivity that enhances work-life balance and reduces burnout. His philosophy promotes a deliberate and measured approach to work that emphasizes simplicity, autonomy, and thoughtful task engagement. In a world constantly bombarded with communication channels, Cal challenges the idea of constant activity and pseudo-productivity, advocating for a medicinal remedy of deliberate pacing and doing less to minimize undue communication. In this conversation, we explore how to avoid suboptimal navigating of daily schedules, offering insights on improving functionality, focus, and sustaining productivity. Cal addresses challenges related to managing external pressures, prioritizing quality over quantity, intentional time management, and balancing ambition with work-life equilibrium. We discuss autonomy in creative work, common productivity mistakes, dealing with schedule intrusion, and escap

Don’t forget the struggle, the streets, or your roots, and resist selling out—such is the message from today's guest, Toby Morse. Toby, the frontman of the hardcore punk band H2O and host of the One Life One Chance podcast, is here to dispense a rebellious prescription of Positive Mental Attitude (PMA). Inspired by the 1988 Lower East Side transgressive punk rock scene, Toby formed H2O, synonymous with Straight Edge and PMA communities. Committed to a plant-based, drug, and alcohol-free lifestyle, Toby defies societal norms in the music and tattooed subcultures. Celebrating individuality, he champions misfits, spreading hope for positive change among the youth.  Our conversation explores the profound significance of friendship, fatherhood, and the transformative journey within the hardcore punk movement. Toby advocates for a non-conformist lifestyle, aligning with his passion for animal rights and fostering positivity amidst societal challenges and social media acrimony. We delve into Toby's fitness regimen,

Conversation matters—but it only matters if you understand the nature of conversation itself. But how can we improve conversation to better connect and solve the problems we face? Charles Duhigg, a Pulitzer Prize-winning journalist and author of The Power of Habit, shares insights on improving communication in his latest work, Supercommunicators. With degrees from Yale and Harvard Business School, Duhigg has contributed to prestigious publications like the Washington Post and the New Yorker. In "Supercommunicators," he explores the neuroscience and psychology shaping our interactions. Supercommunicators comprehend the scientific intricacies of human connection. They understand that we engage in one of three conversations every time we speak: What is this really about? How do we feel? And, who are we? The linchpin for establishing connections, deciphering unspoken nuances, and ensuring active listening lies in comprehending the underlying neuroscience and psychology influencing our conversations.  The discussi

In a world saturated with comforts, overstimulation, and the perpetual allure of convenience, a crisis has quietly emerged. It is the pervasive influence of the “Scarcity Brain” that wires our minds to crave more. Michael Easter, an author, investigative journalist, and UNLV professor, offers insights to rectify the craving mindset in his books, The Comfort Crisis and the New York Times bestseller Scarcity Brain. Michael reveals the driving psychological aspect behind our technological compulsions—exploiting the scarcity loop—comprising components of opportunity, unpredictable rewards, and quick repeatability. Our evolutionary origins in scarcity clash with our present reality of abundance. The conversation extends to Michael’s journey with sobriety, exploring the scarcity loop’s impact on addictive behaviors. It delves into strategies for reducing addictive behaviors, achieving balance with technology, and addressing the comfort crisis. We also discuss social media’s impact on the brain, minimalism, and tech

Harvard’s renowned “Mother of Mindfulness,” Dr. Ellen Langer offers an insightful assessment: the root cause of global challenges lies in mindlessness. With an illustrious forty-five-year career and the distinction of being the first woman to attain psychology tenure at Harvard. Her extensive work spans diverse topics, including the illusion of control, mindful aging, stress, decision-making, and health, challenging the conventional mind-body dualism in Western medicine.In her latest book, The Mindful Body: Thinking Our Way to Chronic Health, Dr. Langer delves into the transformative potential of mindfulness for improving health. This conversation dismantles the separation between mind and body, exploring the concept of mind-body unity. She dissects the power of belief, dispels the illusion of control, and offers a novel perspective on decision-making and manipulation. The discourse extends to the psychological construct of fatigue, demonstrating how mindfulness positively influences physical endurance.Advoca

Last fall, Harvey Lewis captured the international spotlight at Big’s Backyard Ultra in rural Tennessee. The high school teacher broke a world record, running an astounding 450 miles in 108 hours—more than the distance from DC to Boston.  But—I implore you—don’t let his humility deceive you. Inside Harvey roams a myriad of animalistic tenacity ready to be unleashed. A beloved teacher at Cincinnati School for Creative and Performing Arts, Harvey redefines human capability with 27 years of ultra-running experience, 115 ultras, podium finishes at Badwater 135, and a five-time USA National 24-hour Team member. Today, we explore Big’s, including Harvey's readiness to run through another night, his approach to sleep deprivation, spirit animals, transcendence, and mindset. Harvey guides us through his coach-less training and the motivations behind his extensive running feats, racing for the Brighton Center, a Kentucky non-profit supporting families.  Additionally, Harvey’s fiancée, Kelly, provides exclusive insights

Amidst the growing concerns over nutritional safety, there is a pressing need for increased awareness about making informed choices and living in a healthy environment. But how can we guarantee the safety of our food, water, and consumer products? Today, I’m speaking with Ken Cook, the President and co-founder of the non-profit Environmental Working Group (EWG). We delve into the organization's pioneering role in digital innovation. EWG’s user-friendly, science-driven tools empower American families to minimize exposure to potential hazards in food, water, cosmetics, and household products. Recognized as a prominent environmental critic, Ken sheds light on the influence of lobbying on environmental policy and the urgent need to rebuild trust in regulatory bodies.  Our discussion covers diverse topics, from harmful chemicals in personal care products to the divergent regulatory approaches between Europe and the US. Ken also addresses agricultural subsidies, the farm bill, and the pivotal role of consumer choic

Today we discuss, perhaps, the most audacious goal in the history of humanity and question: is death inevitable?  Bryan Johnson is a modern-day explorer who has dedicated significant resources over the last few years to arresting—and possibly even reversing—his biological age. In doing so, he is reframing the zeitgeist and revolting against our culture of self-destructive behaviors. Centered on Project Blueprint and the ambition to halt and potentially reverse biological aging, he challenges cultural norms that tend towards self-destructive behaviors.  Despite my initial skepticism, Bryan’s mission emerges as humanitarian. His ventures include Kernel, a brain activity monitoring company, and OS Fund, a science and tech venture capital firm. We explore Bryan’s exodus from Mormonism and his AI-centric vision for the future.  Amid critical press, I urge listeners to approach with discernment as Bryan delves into longevity science with emotional depth. It prompts profound contemplation about aging and humanity’s

As the new year unfolds, resolutions often falter, particularly those related to food habits. Acknowledge this truth with gravitas—most diets fail most of the time. Neuroscientist Dr. Jud Brewer challenges conventional weight loss wisdom, exposing the myth of willpower from a neuroscience perspective. In his third podcast appearance (RRP episodes 471 and 586), Dr. Brewer, Brown University’s Mindfulness Center director and School of Public Health and Psychiatry professor, delves into his latest book, The Hunger Habit. Drawing on two decades with thousands of patients, he advocates attention, mindfulness, and curiosity for healthier choices. Evolutionarily, our brains, seeking certainty, create habit loops with triggers, behaviors, and results. The reinforcing dopamine spritz forms a stubbornly resistant, recalcitrant loop. Dr. Brewer scientifically addresses breaking these habits. Today, we explore the neuroscience of habits, dopamine’s role, the absence of willpower in behavior change, and the importance of s

Obsessive worry about what others think of you may keep you safe—but it will also keep you small. In our evolutionary past, belonging to a tribe was crucial for survival, as rejection posed a near-death peril. Although societal dynamics have evolved, our brains still assess how others perceive us, giving rise to the Fear of People’s Opinions. The crux of the fear hinges on the learned behavior of identifying ourselves as separate selves—masquerading like we are individuals in a social world—rather than recognizing that we are social animals who have learned to identify as separate selves.  Here to guide our dance through this carnival of life is Dr. Michael Gervais.  Dr. Gervais, a leading expert in human performance psychology, returns for his fifth appearance to discuss his new book, The First Rule of Mastery: Stop Worrying About What People Think of You, which is all about liberating yourself from the opinions of others. The rubric is to turn the spotlight inward, understand your purpose and values, and cr

What do you do when the power goes out? You improvise and turn it into a creative act.  At the age of 22, confronted with a leukemia diagnosis amid the tumult beyond her control, Suleika Jaouad made a profound decision to embrace the art of journaling. Deliberately opting to distill insights from her affliction, she endeavored to endure her newfound residency in a Manhattan hospital in a meaningful and aesthetically resonant manner while giving ink to the intricacies that proved profoundly challenging to articulate. What began as a daily journal evolved into Life, Interrupted, an Emmy award-winning column and video series showcased in The New York Times, chronicling Suleika’s experiences from her hospital bed.  Our conversation today revolves around her leukemia diagnosis at a young age, the relinquishment of independence and identity in the throes of illness, the transformative power of writing as both agency and healing, and the embrace of the tumultuous and uncertain in-between space that defines life post

What if we framed midlife not as a crisis but as a transformative chrysalis—a liminal period where profound awakenings unfold? What if we saw it as an opportunity to shed old layers, unfurl our wings, and share the pollen of our wisdom with the world? Guiding us from pupa to butterfly, we have the Monarch himself, Chip Conley.  Returning to the show for the second time (Chip first appeared on episode 681), Chip founded the Modern Elder Academy, the pioneering midlife wisdom school dedicated to transforming aging. He is also a New York Times bestselling author. In his latest book, Learning to Love Midlife: 12 Reasons Why Life Gets Better with Age, Chip retools conventional notions of life in our 40s, 50s, and 60s. Drawing from the latest social science research, moving anecdotes, and enduring wisdom, he unveils 12 compelling reasons why life becomes more prosperous and fulfilling as we age. Today’s conversation revolves around how we conceptualize and define life stages, the concept of Age Fluidity, the age cu

Through the years, I’ve maintained transparency about my journey with alcoholism—a label I’ve embraced in the solitude of self-discovery. However, this characterization doesn’t resonate with most individuals. The majority of drinkers engage in a marginally excessive indulgence in alcohol. While this behavior may not be catastrophic in the traditional sense, it does raise discernible concerns. The persistent hangovers, lethargy, and resulting melancholy it begets become tiresome. The desire to desist is tangible, but the seamless integration of alcohol into social and professional settings renders the prospect of abstention seemingly insurmountable. Today’s guest found himself ensnared within precisely this behavior pattern. Ruari Fairbairns is a former oil broker from London who—after a falling out with booze—decided it was time to put the plug in the jug. The benefits were so profound that he later walked away from his career in finance to become a full-time advocate for an alcohol-free lifestyle. Ruari, alo

To welcome 2024, I'm joined by recurring podcast favorite Simon Hill—a nutrition expert, physiotherapist & host of The Proof podcast—to introduce The Living Proof Challenge: a no-cost, science-based, habit-building protocol designed to optimize your physical and mental well-being, reduce your risk of chronic disease, and promote longevity. This free 12-week challenge focuses on improving the most important markers with a sustainable structure stress-tested to uplevel well-being with staying power. Today Simon explains how the Living Proof Challenge works, the science he relied on to create it, and how it will inform your health, fitness, and longevity. We also discuss the 10 most important biomarkers for long-term health, the four key systems of the body this challenge is designed to address, and how you can optimize this challenge based on your own unique biology. Now is the time to take action for yourself. New habits are the product of new decisions coupled with the best tools. And Simon has provided us wi

We are here to grow. We are here to transform. This is our birthright. This is our purpose. As the year ends, I want to honor this truth by sharing wisdom gleaned from some of the brightest minds on the podcast this year. I’ve engaged with so many extraordinary changemakers throughout 2023. Reviewing the year in conversation brought powerful new insights—a reminder that these evergreen exchanges continue to inspire and inform. I have so much gratitude for all the guests who shared their wisdom openly, for my incredible team, for the enormous growth of the show over the last 12 months, and for the sponsors who keep this podcast going. But more than anything I am grateful for you, the listener. I don’t take your attention and support for granted. Thank you for taking this journey of growth alongside me. Here’s to an extraordinary 2024. Show notes + MORE Watch on YouTube Newsletter Sign-Up Today’s Sponsors: Squarespace: Squarespace.com/RICHROLL AG1: DrinkAg1.com/RICHROLL Indeed: Indeed.com/RICHROLL Athletic Br

It's time to reflect. Share gratitude. And indulge in tradition. Each year we close things out with our ‘Best Of’ series, a 2-part compilation of the most enlightening excerpts from the previous 12 months of the show. 2023 was packed with an astonishing array of guests—we learned from scientists and doctors conducting cutting-edge research in the fields of nutrition, longevity, and disease prevention. Artists and actors showed us the power of living a creative life. Athletes reported back from the outer edges of human capability. And individuals who experienced phoenix-like transformations gave us actionable advice on what it takes to truly change your life wholesale. For our devoted podcast fans, think of these next two episodes as a recap, a way to remind yourself of the most impactful lessons from your favorite guests. And for those newer to the show, may this episode entice you to mine through the catalog and dial-up conversations you may have missed or skipped. I believe in the power we all have to do, b

Storytelling is our most powerful device to better understand the human condition. The creativity required to craft and share a story well told is both an art and a way of being. Joel Kinnaman is one such being. A star ascendant on screens big and small whose Hollywood career was born with his incendiary turn in 2011's The Killing, kickstarting leading roles in films like The Suicide Squad and RoboCop, and television shows like House of Cards, Hanna, and For All Mankind. The occasion for this conversation is Silent Night. Featuring Joel as a grief-stricken father hell-bent on revenge, it's an absolutely unhinged, John Woo-helmed vigilante actioner with a unique twist: zero dialogue—a conceit that showcases Joel's physicality as a performer. This conversation canvasses Joel's unique path from a wayward youth in Stockholm to one of Hollywood's most in-demand leading men. It's about his creative process, the importance of authenticity, and how his relationship with fear frames the success he enjoys today. Plus:

We love to celebrate professional athletes as superheroes. But even world champions are human. Just 18 months after giving birth, in 2022 Chelsea Sodaro became the first American woman in 25 years to win the Ironman World Championship and the first Kona-crowned rookie since Chrissie Wellington’s victory in 2007. It was a new-mom-Cinderella story that travelled beyond the endurance press to the mainstream, positioning her as a powerful and inspiring voice for female athletes and young moms all across the world. But just as she reached the highest echelon of success, Chelsea began to face a challenge far more difficult than Kona. The periodic bouts with mental health that had visited her in the past came roaring back in the form of an acute anxiety disorder that made it difficult for her to leave the house, left her bereft, unable to train, and prone to suicidal ideation. Refusing to accept debilitation, Chelsea sought help for a problem her champion mindset alone simply couldn't solve. Today Chelsea shares

Even in your darkest moments, the potential for redemption lays in wait. Mark Cavendish is a living illumination of this truth—a man who bounced back from career-ending setbacks and a protracted battle with mental health to become the greatest sprinter in cycling history. Over the course of his storied career, Mark has taken home 55 Grand Tour stage victories, 162 professional victories, and has won an astonishing 34 stages of the Tour de France, tying a previously thought impossible-to-match record set almost 50 years ago by Eddy Merckx. At the pinnacle of his career, Mark suffered a debilitating crash, began to battle seemingly insurmountable health obstacles—a debilitating crash, disordered eating, depression, and Epstein-Barr—that took him out of elite performance contention for nearly five years. But instead of ending his career, Mark fought back. In an extraordinary comeback Tour de France in 2021, Mark won four stages and the green jersey nearly a decade after he had last won it—a meteoric rise, fall,

There is nothing more powerful than a story well told. Woven into the very fabric of what makes us human, story fuels connection. It fosters empathy. And it holds the power to impact not just the individual but humanity at large. Few understand this better than Brian Grazer—a man devoted to the idea that when curiosity and conversation combine, great art is made. One of Hollywood’s most prolific film producers, Brian and his Imagine Entertainment partner Ron Howard are responsible for a litany of critically acclaimed, box-office hit films and television shows including Apollo 13, 8 Mile, Splash, Arrested Development, The Beatles: Eight Days a Week, and many more. His productions have been honored with numerous awards including an astounding 10 Oscar wins, 50 Emmys, and 11 Golden Globes. Today we explore Brian's unique approach to storytelling, why he believes questions are more important than answers, and why curiosity has been the “superpower” that fueled his rise as one of Hollywood’s leading producers and