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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We’re back to school, y’all, and I’m not just getting my kids ready. In this episode, I’m sharing the five resets I’m going through this week with my family and myself to organize the chaos. All the details on how I’m rebooting the family operating system (yes, I gave Claude access to my calendar and it changed my life), majoring in the majors, and giving my kids real ownership of their mornings.

Plus: I'm answering your questions from the macros episode (should you track gels and powders?), settling what kind of potato girly I am, and finally breaking down my full AM/PM magnesium routine.

Have a wellness question for me? Leave a message at 1-877-ALL SWAG and I'll try to answer it in an upcoming episode!

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What’s it like to reach the peak of your career — and have to start over? Sanya Richards-Ross had to ask herself that question when she retired from track years ago, after winning four Olympic gold medals and setting a record it would take 19 years for someone else to break. Now an entrepreneur, Emmy winner, and mom of three, Sanya Richards-Ross has a lot to teach us about the art of building your second act. 

My favorite lesson from this interview? Greatness isn’t fleeting. The same skills you’ve built in one lane of your life will apply to another. Hear how Sanya put that mantra into practice in our full conversation. 

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We’re going to SPACE, y’all! Today: an interview with someone I deeply admire, NASA astronaut Dr. Jessica Meir, who called into Project Swagger from the International Space Station 250 miles above Earth. We made podcast history: this is the first interview a Vox Media show has ever recorded from space! 

We get into all the details of her life in orbit: from how Dr. Meir prepared for the mental and physical challenge of going to space, how she works out in microgravity, and how she stays connected with her three-year-old daughter back home. Talking to Dr. Meir fills me with awe, and I hope this episode brings you the same feeling.

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Since I started tracking my macros, my body composition has completely transformed. Why? I am finally eating enough. 

In this episode: how tracking my nutrition completely transformed my relationship with food for the better. I’m getting into the biggest changes I made to my meals and how to use your kitchen scale as a tool — not handcuffs. 

Plus: my advice to the busy mamma who only has two days a week to workout, and the titles on my summer reading list. 

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Meet my nutritionist: Simply Mander! I started working with Manders about two years ago. I was postpartum and teaching Peloton classes again, and I wanted to fuel to get stronger. Since then, my weight hasn’t changed, but my body composition has transformed. In this episode: why the scale can be a distraction, how to actually track your nutrition, signs you’re under-eating, how to time carbs around your workouts, and must-have kitchen staples for any athlete.  

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Plus: first-time HYROX training advice and an idea that inspired me last month. 

Vacation is not about escaping our lives. It's an opportunity to come back with fresh perspective and renewed creativity — we just have to experience it intentionally. In this episode, I’m sharing my tactical guide to using any kind of break, from staycations to international trips, to come back as a better version of yourself. 

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I'm not saying marathon training is easy. But it doesn't need to be complicated. 

I'm running my 28th marathon this fall. In this episode, you'll get the 10 training rules I never break and my full list of running essentials, from gear to supplements. 

Plus, I answer your questions on how to prevent soreness and approach movement when you're chronically sleep-deprived.

Don't sleep on the hotline, y'all. Have a wellness question for me? Leave me a voicemail at 1-877-ALL SWAG, and you could hear an answer in an upcoming episode! 

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Last episode, we committed to a summer of awe. Today, five realistic tactics for keeping your wellness goals without sacrificing joy this season. Plus, we’re cutting through the noise on longevity... 

I am so excited to share my conversation with the legendary journalist Kara Swisher, who recently reported a series on longevity for CNN called Kara Swisher Wants to Live Forever. From red light therapy to hyperbaric chambers, Kara has tried everything. I ask her what’s overrated and overpriced, and what we should all be doing to live healthier, longer lives. 

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