Intentional Wisdom

In this episode of Intentional Wisdom, the tables are turned and Greg’s friend, Rich Howe, interviews him on the topic of How to Launch a Podcast.

This episode should be helpful for anyone considering creating their own podcast. It covers a ton of ground including:

(03:01) – Rich’s newsletter business and why he’s launching a podcast
(07:08) – Why podcasts aren’t necessarily a “top of funnel” tactic
(09:31) – Why the riches are in the niches
(12:30) – The most rewarding parts of starting a podcast
(18:27) – Deciding on a microphone, webcam and lighting
(26:46) – The best recording software
(29:31) – The best editing software
(32:46) – How to distribute your podcast
(34:55) – Creating thumbnails for YouTube
(38:21) – Episode cadence and how to source guests
(46:48) – How to create social media clips & where to post them
(51:51) – Is Zoom an option for recording?
(55:25) – The magical power of Descript’s Studio Sound function

Be sure to subscribe to Greg’s newsletter, Intentional

In this episode of the Intentional Wisdom Podcast, Greg Campion engages in a deep conversation with Oliver Burkeman, acclaimed author and journalist known for his books '4,000 Weeks' and 'Meditations for Mortals.'

They discuss critical life philosophies including the concept of living intentionally, scruffy hospitality, and handling the modern world's overwhelming flow of information. This episode delves into the significance of balancing productivity with enjoyment, the pitfalls of perfectionism, and the importance of accepting life's inherent uncertainties.

Episode segments:

(02:46) - Why Oliver wrote his new book, Meditations for Mortals

(04:36) - The Concept of Imperfectionism

(06:56) - Greg’s experience as a “guinea pig” for the new book

(18:31) - Why life is more like a Kayak than a Super Yacht

(24:38) - Perfectionist Fantasy and Daily Life

(34:10) - The Case for 'Daily-ish'

(37:31) - Balancing Health and Enjoyment

(39:01) - The Problem with Perfectionism

(44:31) - People Pleasing and Authenticity

(51:35) - Scruffy Hospitality

(55:16) - Navigating the Attention Economy

(01:03:21) - Applying Insights to Life

(01:08:37) - Conclusion and Final Thoughts

Related links:

- Meditations for Mortals by Oliver Burkeman: https://www.amazon.com/Meditations-Mortals-Embrace-Limitations-Counts/dp/0374611998

- Oliver’s Twitter/X account: https://x.com/oliverburkeman

- Greg’s newsletter: https://gregcampion.substack.com/

Michael Karnjanaprakorn is a super impressive guy – mostly known as the founder of high-growth start-ups like Skillshare and Otis. But he’s also an incredibly thoughtful person when it comes to all things health and wellness.

Michael is currently taking a two-year sabbatical on which he’s been diving deep into all the metrics to optimize for in puruit of health & longevity.

In this conversation, Greg and Michael nerd out on all of the metrics they are tracking from heart health to nutrition, and discuss what’s working (and what isn’t).

Sit back, relax and be a fly on the wall as Greg and Michael go deep on topics like Zone 2 training, tracking calories, cholesterol levels and a ton more.

Episode segments:

(04:34) – Michael’s background as a founder, his sabbatical, and view that life is broader than work

(12:27) – Setting a “decade goal” of being 10 years younger biologically and 10 years older mentally (aka wiser)

(14:53) – All things heart health & cholesterol – Finding out he had very high cholesterol and high risk for heart disease and the metrics Michael and Greg are tracking/aiming to improve

(33:35) – Nutrition – Protein levels, processed foods, & plants

(39:47) – Getting kids to eat healthy, aka the impossible challenge

(43:20) – Tracking calories & macros

(46:53) – Lifting, running & getting fit (without getting injured)

(52:15) – VO2 max, Zone 2, running form & recovery

(01:01:00) – Strength training, mobility, & adopting the athlete identity

(01:03:09) – 5K’s, 10K’s & manageable goals

(01:08:50) – Quitting drinking, embracing a multi-faceted identity & finding balance

Links:

Michael’s YouTube channel: https://www.youtube.com/@mikekarnj

Michael’s article on LP(a): https://mikekarnj.com/posts/tackling-high-lipoproteina-my-heart-health-journey

Michael’s Twitter: https://x.com/mikekarnj

Greg’s simple health metrics spreadsheet: https://docs.google.com/spreadsheets/d/1of0OGAg93nYTYeSABYHYG_l0CkF7S1PoTyqArsYZ_Po/edit?gid=0#gid=0

Intentional Wisdom articles:

How to Avoid a Heart Attack: https://gregcampion.substack.com/p/how-to-avoid-a-heart-attack

Body Fat % & VO2 Max - Half-year Update: https://gregcampion.substack.com/p/body-fat-and-vo2-max-half-year-update

Zone 2 Training: The Basics: https://gregcampion.substack.com/p/zone-2-training-the-basics

Note: The “8 Metrics” title is admittedly a little click-baity to be honest, but here are the ones I was thinking about. - Greg

- LP(a) – liprotein a

- Apob

- LDL-c

- V02 max

- Body Fat %

- 10k time

- Protein consumed

- Calories consumed

Andy Speer is a well-known Peloton strength and running

Full timestamps:

(06:36) – Andy’s motivation for sharing more of his personal story

(11:52) – Early days and the role of gymnastics in shaping Andy’s body & identity

(17:23) – Grappling with a lack of self-confidence and maturing mentally

(40:37) – How Andy found his way to Peloton (with some help from Rebecca Kennedy)

(47:38) – Andy’s most memorable moments from the last six years at Peloton

(52:55) – The importance of strength training (especially after 40)

(59:35) – How to be smart about building strength while staying injury-free

(01:08:58) – Andy weighs in on Greg’s weekly fitness routine

(01:17:31) – The new Peloton Strength+ app (launching in beta)

(01:20:17) – Should women worry about getting “too big” from lifting?

(01:27:52) – The power of 10 minutes of stretching and mobility

(01:31:57) – One thing Andy has figured out in life

Be sure to follow Andy on Instagram to read all about

The weekly workout Greg mentioned in the episode (along with the plan he’s followed this year to improve body composition) can be found here: https://gregcampion.substack.com/p/body-fat-and-vo2-max-half-year-update

Make sure to follow Greg on:

Twitter/X - ⁠@gregorycampion ⁠

Subscribe to his newsletter: ⁠https://gregcampion.substack.com/

Jon Sherman is a renowned golf instructor, an author of several books, a coach to PGA tour professionals and a prolific teacher.

Phyllis Fagell wears many hats, including - licensed clinical professional counselor, certified professional school counselor, author and journalist.

She is the author of two books:
Middle School Matters – The 10 Key Skills Kids Need to Thrive in Middle School and Beyond – And how parents can help (2019)

Middle School Superpowers – Raising Resilient Tweens

In this conversation, Greg and Phyllis go deep on all the big

Check out the timestamps below:

Make sure to follow Phyllis on:
Twitter/X - @Pfagell
Instagram - @pfagell

Make sure to follow Greg on:

Twitter/X - @gregorycampion

Subscribe to his newsletter: gregcampion.substack.com

Resources mentioned in the episode:

Amaze.org – ways to talk to

Dr. Paddy Barrett is a Dublin-based cardiologist who is a well-known thought leader on all things related to heart health. He’s done work with the meditation app, HeadSpace; he’s partnered with NASA on medical devices in zero gravity settings, and he’s spent time doing research and training at Columbia University Medical Center, The Scripps Translational Science Institute in California among other.

In short, he’s done a lot. He also happens to be a great content producer writing regularly on his weekly Substack and on Twitter and LinkedIn. See links below.

In the following conversation, Dr. Barrett and Greg talk about all things cardiovascular health and more specifically how to avoid a heart attack.

Episode Segments:

(06:06) -- What a heart attack is – and differentiating between risk factors, disease & events

(12:42) -- Understanding your cardio risk factors

(17:48) -- LDL cholesterol, apoB, and the role of insulin resistance

(22:18) -- What LDL-c and apoB targets to aim for

(30:24) -- Why focusing on your lipid panel alone is not enough

(34:32) -- Why you need to know your LP(a) level especially if your family history includes early heart attacks

(40:58) -- The upsides and downsides of CT calcium scans, CT angiograms and stress echo tests

(55:34) -- A multi-faceted approach to lowering your risk of coronary artery disease

(58:05) -- Why being “average” is not a good result

Make sure to follow Dr. Barrett on Twitter, LinkedIn and Substack:

https://twitter.com/Paddy_Barrett

https://www.linkedin.com/in/paddybarrett/

https://paddybarrett.substack.com/

Don't forget to follow Greg on Twitter @gregorycampion and subscribe to his bi-weekly newsletter:

https://gregcampion.substack.com

Link to (very) raw transcript of this conversation: https://share.descript.com/view/TokpYioiMbM

If you enjoyed this episode, please consider rating and reviewing Intentional Wisdom wherever you get your podcasts.

Dr. Ashley Lucas is the founder and owner of PHD Weight Loss

Dr Ashley earned a PHD in Sports Nutrition & Chronic Disease from VA Tech, and completed her dietetic internship at The Ohio State University. Her business is also the official weight loss partner of Clemson University. Dr. Ashley is also an author, a podcast host and a mom of three, among many other things.

In this conversation, Greg & Dr. Ashley get really specific about losing weight, improving body composition and exactly the types

Episode Segments:

(03:48) – From professional ballet dancer to changing

Make sure to follow Dr. Ashley on Instagram at dr_ashleylucas and YouTube @DrAshleyShow

This episode is brought to you by Athletic Brewing Company. If you are a regular listener to this podcast you already know that Greg is a massive fan of Athletic Brewing Company. Their non-alcoholic brews have been a major part of his own success living an alcohol-free lifestyle—for over a year now. 

Athletic delivers straight to your door from athleticbrewing.com. Greg’s favorites are Upside Dawn – a classic craft golden style brew, and Athletic Light – which tastes great and only has 25 calories and 5 carbs… and as he and Dr. Ashley talk about in this conversation, keeping tabs on those carbs is important.

Try Athletic Brewing Non-alcoholic Brews for yourself

Use code WISDOM to get 15% off your first order at athleticbrewing.com

Near beer. Exclusions and conditions apply.

Athletic Brewing Company. Fit For All Times.

Don't forget to follow Greg on Twitter @gregorycampion and

https://gregcampion.substack.com 

If you enjoyed this episode, please consider rating and reviewing Intentional Wisdom wherever you get your podcasts.

Host of Intentional Wisdom, Greg Campion, has just completed 365 days of not drinking. In this solo episode (a first!!), he tells you all about the up's and down's of his experience and provides tips for you if you're on a similar journey.