In this expert-packed episode, Dr. Ryan Williamson joins Andrew Biggs to talk about optimizing your health, slowing aging, and building a brain and body that lasts.

From the neuroscience of sleep to movement that grows your hippocampus (yes, literally), Ryan explains the lifestyle principles that make the biggest difference—without hype or gimmicks.

Perfect for high-performing entrepreneurs, fathers, and longevity-curious HENRYs who want to live longer and better.

🔑 Key Takeaways:

• Why biological aging is optional—and how to slow it
• The four pillars of lifestyle medicine
• How to prevent Alzheimer’s with cardio
• What the data says about movement, nutrition, and stress
• Why 6 minutes of exercise can change your life
• The one metric that reduces all-cause mortality by 500%

Chapters:

• 00:00:00 - Kicking Things Off: Why Longevity Is Closer Than You Think
• 00:01:03 - Introducing the Expert: Meet Ryan Williamson
• 00:01:43 - From Witnessing Pain to Pursuing Brain Power: Ryan’s Path to Neurology
• 00:03:05 - Why Waiting for Illness Is a Losing Game
• 00:04:22 - The Real Secrets to Living Longer (That You Can Start Today)
• 00:10:58 - Sleep Isn’t a Luxury — It’s a Lifeline
• 00:16:34 - Movement Matters: Fitness for a Life That Thrives
• 00:25:31 - Cardio, Cold Plunges & Lifestyle Hacks You’ll Actually Want to Do
• 00:26:21 - Ditching Gym Intimidation for Good
• 00:26:44 - The Power of Purpose-Driven Wellness
• 00:27:38 - Nutrition That Fuels More Than Just Your Body
• 00:28:29 - Diets, Fads, and the Truth Behind the Trends
• 00:32:05 - Gut Health: Your Hidden Superpower
• 00:34:10 - The Entrepreneur's Guide to Stress Survival
• 00:34:53 - How Chronic Stress Is Speeding Up Your Aging (and How to Stop It)
• 00:36:38 - Tech Overload? Here’s How to Take Your Brain Back
• 00:41:50 - Positive Psychology and Living with Purpose
• 00:43:22 - Final Takeaways and Resources to Keep You Thriving

Connect with Ryan:

• Website
• LinkedIn

Book Recommendations:

• The Lifestyle Investor – Justin Donald
• The Happiness Advantage – Shawn Achor
• Biographies – Walter Isaacson (Steve Jobs, Elon Musk, Da Vinci)

Connect with The Better Than Rich:

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