Project Swagger with Robin Arzón

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.
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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.
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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.
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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.
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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.
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