Simply Walk The Talk

Recorded on the floor of Dave Asprey's BEYOND Biohacking Conference in Austin this past May, and shared here with Christian's permission, this one flips the usual setup: Josh is in the guest chair and STEMREGEN founder Christian Drapeau is asking the questions. Christian is a stem cell scientist and author, and they get into why Josh started paying closer attention to recovery as he got close to 45, the bioregulator peptides Christian was introducing at the conference, and why the body's repair system gets so little attention.

The turn is the question Christian says he started with more than 20 years ago: once stem cells are released into circulation, how do you get them where they're needed? It opens onto the idea this episode is named for, that everyone knows about the immune system and few people know they have a repair system at all.

5 Key Takeaways

• Your body has a repair system, not just an immune system. Christian's point is that everyone accepts the immune system as essential, while most people have never heard their repair system described at all. In his framing it isn't only switched on by an injury. It's at work every day maintaining organs and tissues.
• Releasing stem cells is only the first step. Christian describes his work in phases. Getting stem cells into circulation and reducing the background noise comes first, and the tissue itself is a separate problem, which is where the bioregulator peptides he was introducing come in.
• Ask where a peptide was made. Christian's view is that much of the peptide market raises real questions about purity and sourcing. So he paid close attention to who made his, and chose a sublingual spray.
• Skepticism is healthy. Josh says the average consumer is a lot smarter now and assumes anyone on camera might just be selling something. His answer is to sit down with the people behind a product and ask the questions that don't usually get asked.
• Put stem cells on the priority list. Christian isn't dismissing mitochondrial health, which most people have already heard plenty about. His argument is that stem cell function deserves to sit higher on the list than it usually does.

STEMREGEN

The line from Christian that stuck with me is the simplest one. Everybody knows they have an immune system, and very few people know they also have a repair system working every day.

STEMREGEN is a plant-based formula that supports the release of your own stem cells from the bone marrow. As we get older, the number of stem cells circulating in the bloodstream declines, and those circulating stem cells are the foundation of the body's own repair system.

It's part of my daily routine, and it's why I keep sitting down with Christian. Go to https://stemregen.co/josh and use code JOSH at checkout.

Timestamps

00:00 Intro
01:30 Catching up on the floor at BEYOND
03:00 Two weeks from 45 and paying attention to recovery
04:00 A Saturday clearing fallen trees on 11 acres
05:30 The first interview, and what the critics said after
06:30 Twenty years of one question: where do stem cells go?
07:30 Why releasing stem cells is only half the job
09:30 Everyone knows the immune system. Few know the repair system.
10:30 Where peptides come from, and why it matters
11:30 The Khavinson connection
12:30 Stem cells and mitochondria on the priority list
13:00 Mic drop

Resources Mentioned

• Christian Drapeau (stem cell scientist and STEMREGEN founder) — https://www.christiandrapeau.com — Instagram @stemcellchristian
• "Fasting, Focus, and Stem Cell Repair with Christian Drapeau" (Josh's first SWTT episode with Christian) — https://simplywalkthetalk.buzzsprout.com/2090503/episodes/19097771-fasting-focus-and-stem-cell-repair-with-christian-drapeau
• BEYOND Biohacking Conference (Dave Asprey's Austin conference, where this was recorded) — https://beyondbiohacking.com
• Nathalie Niddam (longevity educator, Christian's collaborator on the bioregulators) — https://www.natniddam.com
• Vladimir Khavinson (the Russian researcher behind decades of bioregulator peptide work)
• STEMREGEN (episode sponsor) — https://stemregen.co/josh — code JOSH

STEMREGEN sponsors this episode, and Josh has an affiliate relationship with the brand.

This episode is for educational purposes and is not medical advice. Statements about supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Talk to a qualified provider before changing anything about your health routine.

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

Barbara Depta spent years traveling with the Baltimore Ravens and working with PGA Tour golfers as a fascial stretch specialist, until a cardiologist told her one of her own arteries was 80% blocked. She and Josh met at the Sensory Intelligence Summit and talked the whole Uber ride there, and this conversation picks up from that ride: a dislocated elbow that ended her gymnastics at eight in communist Poland, landing in the US with a pocket dictionary, and the referral that put her at Ray Lewis's front door.

The turn is the diagnosis. Barbara says she had been helping everyone but herself, and it opens onto the idea at the center of the episode: strength without internal flexibility won't get you very far.

5 Key Takeaways

• Take your own advice first. For years Barbara told athletes they come first, then realized she wasn't doing it for herself. Her words for it: she didn't walk the talk.

• Strength needs flexibility on the inside too. Her line is that functional strength without internal flexibility is useless. She means room to feel and process things, not just range of motion.

• Adapting to stress isn't the same as letting it go. She learned to hold her own in any room, from Polish gymnasiums to an NFL facility, and says the stress still traveled with her.

• Loss can go either way. After her mother's sudden death, she describes loss as something that can make you more nurturing and caring, or break you, depending on what you do with it.

• What you consume emotionally counts. Her closing point: pay attention to what you eat, and pay just as much attention to what you say to yourself.

Hume Health

Basia's story stuck with me because it's so familiar. She spent years paying close attention to everyone else's body and very little to her own, and that's easy to do even when you coach people for a living.

Hume Health makes the Body Pod, an at-home body composition scale that breaks your results down by arms, trunk and legs, and the Hume Band, a wearable that tracks your data over time. Everything lives in a free app, so you can see your own trends instead of guessing.

I use both in my own routine and in how I coach, because it keeps me honest about what I'm actually doing day to day. Go to https://humehealth.com/ and use code JOSH at checkout.

Timestamps

00:00 Helping everyone but herself

01:20 Intro

02:30 A 15-minute Uber ride at the Sensory Intelligence Summit

05:00 "Is he playing for the Arizona Cardinals?"

08:30 Listening to act versus listening to judge

12:00 Raised on no pain, no gain

14:30 A dislocated elbow and the doctor who missed it

20:30 Michael Jordan, basketball, and playing with the boys

22:30 One exchange year that turned into a life

26:00 Why flexibility and strength belong together

30:00 Meeting Ann and Chris Frederick

33:00 The referral that led to Ray Lewis's door

39:00 Bulldog or Jane Fonda

48:00 Life is a movement

50:30 Another injury: a heart blockage

53:00 Adapting to stress isn't letting it go

55:00 When silence meant pain

57:00 She didn't walk the talk

58:30 Strength without internal flexibility

1:02:00 Geneva, red spinach, and a terrible first taste

1:07:00 Selling her apartment, losing her mom

1:09:30 Loss is a loss

1:14:00 What's the best that can happen?

1:21:00 No mistakes, only lessons

1:22:00 I am the wealth

1:23:30 A processed life, The Comfort Crisis, and rain

1:28:00 Letting go of the people who ghosted you

1:29:30 Where to find Basia

1:32:30 What you consume emotionally

1:34:00 Eudēmonia plans and goodbye

Resources Mentioned

• Resync Your Body (Barbara's coaching, classes and Internal Conditioning System) — https://resyncyourbody.com — Instagram [@barbaradepta](https://www.instagram.com/barbaradepta/)

• Resync (Barbara's recovery nutrition line) — https://resyncproducts.com — Instagram [@resyncproducts](https://www.instagram.com/resyncproducts/)

• Resync Your Body, Simply Walk The Talk special: https://resyncyourbody.com/resync-your-body-system-simply-walk-the-talk-special/

• Resync products: https://resyncproducts.com

• "Fascial Stretch Therapy" by Ann Frederick and Chris Frederick (book)

• "The Comfort Crisis" by Michael Easter (book)

• Naboso, host of the Sensory Intelligence Summit — https://www.naboso.com

• Eudēmonia Summit, West Palm Beach, Nov 5–8, 2026 — https://eudemonia.net

• Hume Health (episode sponsor) — https://humehealth.com/ — code JOSH

*This episode is for educational purposes and is not medical advice. Statements about supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Talk to a qualified provider before changing anything about your health or training routine.*

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

This one is a check-in between trips: what he gave and got at the Sensory Intelligence Summit in Phoenix, a week of paying attention to his feet after his medical pedicure at Born to Splay, and two certification courses at Foot Fest in Denver with Dr. Courtney Conley and Dr. Jenifer Perez of Gait Happens.

The running joke is that everyone hears "Foot Fest" as "foot fetish." Under it sits the line he keeps coming back to, that the best technology to go into a shoe is the human foot, and his point that a barefoot shoe only hands you a clean canvas. What you paint on it is up to you.

5 Key Takeaways

• The best technology in a shoe is the human foot. Josh's view is that when a foot pronates or flattens, people tend to look for a shoe to correct it. He doesn't dismiss support and says there are times someone needs it, but he wants the foot doing its own work again afterward.

• Think of footwear as a cast. An elbow that spends six to eight weeks in a cast comes out smaller and weaker, and nobody is surprised by that. Josh looks at modern shoes through the same lens, while saying plainly that he doesn't think they're inherently bad.

• Being active isn't the same as exercising. In first consultations he asks clients how active they are, because walking around a city adds up to more than most people count. Then he asks how mindfully they're walking: hip extension, a straight foot, rolling through the heel and the big toe.

• A barefoot shoe is a clean canvas. A wide toe box gives your toes room to splay. It won't splay them for you, and Josh points out you could wear barefoot shoes for 20 years and never do any toe work at all.

• Use your tools actively. Toe spacers can just sit there, but Josh would rather move his foot in the new position. The toe strengtheners from the Gait Happens kit add resistance to the same idea.

Hume Health

Early in this episode I talk about the first thing I ask new clients: how active are you? Most people guess. They don't count the stairs, the subway, the walk to the appointment. And it's hard to change something you've only ever guessed at.

That's where Hume comes in. Hume makes in-home health devices: the Hume Pod, a body composition scale, and the Hume Band 2.0, a wearable. Together they track a range of biomarkers in one app, so you can see how your sleep, movement and recovery line up over time.

I use the pair with my virtual coaching clients, and it's where I like to start with someone new. You don't have to wear the band forever. A week or two of real data is usually enough to start a better conversation. Go to https://humehealth.com/ and use code JOSH at checkout.

Timestamps

00:00 Intro

01:00 Checking in from the Hamptons

02:00 A week of noticing my feet after the medical pedicure

03:00 Two certifications with Gait Happens in Denver

03:30 Foot Fest, not foot fetish

04:30 The best technology to go into a shoe is the human foot

05:30 Six weeks in a cast, and footwear as a foot cast

07:30 The difference between activeness and exercise

08:30 How mindfully are you walking?

09:00 Inside the Functional Gait Assessment course

10:30 What's in the foot health kit

12:00 Toe spacers vs toe strengtheners

14:30 Passive tool or active work

15:00 How the toe strengtheners work

17:00 A barefoot shoe is a clean canvas

18:30 The BodyLever, Synapse CCR and the tools I'm testing

20:30 The OneDevice, STEMREGEN and Eudēmonia

23:30 Why my coaching starts with Hume

28:00 Share it if it helped

Resources Mentioned

• Gait Happens (Dr. Courtney Conley and Dr. Jenifer Perez; Foot Fest, the Functional Gait Assessment course and the Trainer Certification) — https://gaithappens.com — Instagram @gaithappens https://www.instagram.com/gaithappens/

• Foot Fest (Gait Happens, Denver, Oct 2–4, 2026) — https://gaithappens.com/event/foot-fest/

• The Foot Health Kit (toe spacers, toe strengtheners and mobility ball, from Gait Happens) — https://shop.gaithappens.com/products/the-foot-health-kit

• Sensory Intelligence Summit (Naboso; hosted by Dr. Emily Splichal) — https://www.naboso.com/pages/sensoryintelligencesummit

• Naboso (the Neuro Ball Josh compares the kit ball to) — https://www.naboso.com

• Born to Splay & Ethereal Medi-Pedi (Josh's SWTT episode with Maria and Elizabeth Oloyede) — https://www.buzzsprout.com/2090503/episodes/19859409-no-toefanity-a-dry-pedicure-at-arizona-s-only-barefoot-shoe-store-maria-elizabeth-oloyede

• Vivobarefoot — https://www.vivobarefoot.com

• BodyLever (the lever tool Josh is testing at the ankle) — https://www.bodylever.com

• Synapse CCR (portable custom calibrated resistance trainer) — https://www.synapse-ccr.com

• The OneDevice (the wearable Josh has on a magnetic necklace) — https://theonedevice.com

• STEMREGEN (Josh presents a workout on its behalf at Eudēmonia) — https://www.stemregen.co/

• Eudēmonia Summit (West Palm Beach, Nov 5–8, 2026; Josh's interview with STEMREGEN founder Christian Drapeau is Nov 8) — https://eudemonia.net

• Hyperlight Optics (eyewear) — https://hyperlightoptics.com

• Hume Health (episode sponsor; the Hume Pod and Hume Band 2.0) — https://humehealth.com/ — code JOSH

This episode is for educational purposes and is not medical advice. Talk to a qualified provider before changing anything about your health or training routine.

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

Recorded less than a week after Josh and Cyril met at the Sensory Intelligence Summit, where Cyril opened day one and Josh closed it. Cyril Rabbath has spent 30 years as a circus performer, touring the world and with Cirque du Soleil before settling on the Las Vegas Strip, and now teaches through his own school, Juggle Groove Academy. The conversation covers how he found the circus at 13, what a show taught him about presence over technique, and the first lesson he gives every new student, which has nothing to do with the throw.

The marquee story is Cyril walking on stage to find a clown act had left water everywhere, scrapping his whole routine, and doing it from a chair. It opens onto the idea that runs through the episode: accept what's actually happening, lean into it, and let the skill serve the moment.

5 Key Takeaways
Accept reality and lean into it. When the stage is wet or a ball rolls under the bleachers, fighting it only builds tension, and Cyril's experience is that an audience picks up whatever energy the performer brings. Adapting in real time is what earns their trust.
The athlete serves the artist. Thirty years in, Cyril says the work that matters on stage is presence, not difficulty. What he delivers can be very simple. It just has to be real.
Learn the catch before the toss. Most beginners grab at the ball. Cyril teaches absorbing it instead: the hand travels down with the ball, fingers stay soft, and he locates the catching motion in the triceps rather than the hand.
Train the shadow side. The weaker hand, the quality of the catch, the parts of a technique only you can feel. Cyril found that skipping them is what eventually caps progress on the strong side.
Build it clean from the first ball. Cyril taught himself, busked across Europe for years, then rebuilt his technique from the ground up at the Moscow State Circus School. Now he'd rather get a beginner's one-ball pattern right so every step after it sits on a stable foundation.



Timestamps

00:00 Meeting at the Sensory Intelligence Summit less than a week ago 01:30 A Homo sapiens jugglus shirt and a lab of his own 
02:30 Growing up in Paris without an answer 
03:30 The smallest circus in the world 
06:00 A skill nobody can take away from me 
08:00 Thirty years on the road, from China to the Vegas Strip 
10:30 How long it actually takes to get good at juggling 
2:00 Walking on stage to find water everywhere 
14:00 Accept reality and lean into it 
17:00 The athlete serves the artist 
18:30 Why trainers can't be limited by the plan 
22:00 Calling the circus myself at 13 
24:00 The Murphy's law of juggling for an audience 
25:30 The six-year-old who loved the stage 
28:00 From 65 seats to 5,000 a night, and back again 
32:00 A 7:30 AM juggling workshop that filled up 
34:30 The circus is not chaos, and clowning takes 30 years 
39:00 Picking up juggling and chess during the pandemic 
41:30 Why I'm not a magician 
43:30 Why circus performers drop on purpose 
45:00 A sculpture in the air 
47:00 Where are your eyes when you juggle? 
51:00 Start with the catch 
53:30 The catch is in your triceps 
55:00 Posture, rhythm, and relaxation, from juggling to running 
57:00 Height and rhythm are two sides of one coin 
58:30 Philosophers walked, jugglers juggle 
1:01:30 Juggling isn't right-handed or left-handed 
1:03:30 The shadow side of the technique 
1:08:00 Self-taught, busking, then starting over in Moscow 
1:11:00 The drop of water that eats the stone 
1:13:00 Why I love teaching people who've never juggled 
1:15:00 How much you can see through a little camera 
1:21:00 Meet the team at Juggle Groove Academy 
1:24:00 Juggling on Naboso boards 
1:25:30 Mastery is simplicity

Resources Mentioned
Juggle Groove Academy (Cyril's live online juggling school, small-group classes on Zoom) — https://jugglegroove.academy — Instagram @jugglegrooveacademy
Cyril Rabbath (personal site) — https://www.cyrilrabbath.com
Naboso (the sensory boards and mats Cyril juggles on; host of the Sensory Intelligence Summit) — https://www.naboso.com
Dr. Emily Splichal (founder of Naboso, organizer of the Sensory Intelligence Summit) — https://dremilysplichal.com
Cirque du Soleil — https://www.cirquedusoleil.com

This episode is for educational purposes and is not medical advice. Talk to a qualified provider before changing anything about your health or training routine.

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

Recorded the day after the Sensory Intelligence Summit wrapped, a few hours before Josh's red-eye back to New York, and he spends most of it in a pedicure chair. Sisters Maria and Elizabeth Oloyede run Born to Splay, the only barefoot shoe store in Arizona, alongside their Ethereal foot care and skin studios in Old Town Scottsdale. The conversation covers how they fit people into barefoot shoes without rushing the transition, why a medical pedicure is done dry, and what to ask any salon before it touches your feet.

The marquee moment is Josh opening the kimono on his own feet: every toe broken at least once, a corn he tried to handle himself, and bunions from years of basketball shoes a size too small. What it opens onto is Maria's rule for the whole building, no toefanity, and the idea that foot care has to go along with footwear.

5 Key Takeaways
Foot care has to go along with footwear. Maria's point is that the barefoot community puts real work into foot strength and mobility and then forgets the skin. Skin's first job is protection, and it can only do that job when it's intact.
Don't rush into barefoot shoes. They feel great on day one, which is exactly why people overdo it. The store guides first-timers toward transition-friendly options, and a trainer on their own camera crew learned the hard way that fit athletes still have untrained feet.
Toes are acquaintances, not twins. Each one has its own job, which is why the sisters push toe socks and toe spacers, and why they check that a barefoot shoe isn't still too snug for the toes to spread.
Ask where the autoclave is. Their standard is heat-and-pressure sterilization, with a sterilization pouch whose indicator changes color after processing. If a salon can't answer, Maria suggests asking what product they use to disinfect tools and looking it up yourself.
Stop talking badly about your feet. No toefanity is the house rule. The feet are carrying you everywhere, and Elizabeth closes on the line that ties the whole visit together: self-care is wellness, and wellness is self-care.
[SPONSOR NAME]

[No sponsor insertion identified for this episode. Block left empty on purpose. See Open flag 1. Do not carry over STEMREGEN or Purity Coffee.]

Timestamps

00:00 Walking into the only barefoot shoe store in Arizona 

01:00 Meeting at a summit booth and noticing the Vivobarefoot on the wall 

01:30 A fit session that ends with a functional podiatrist's review 

03:30 Barefoot shoes only work if people will actually wear them 

05:00 Why first-timers don't start in the most minimal shoe 

06:00 Toes are acquaintances, not twins 

07:30 Why a medical pedicure is done dry 

09:00 Autoclaves, single-use tools, and a place you'd bring your grandmother

 10:00 Opening the kimono on a corn I tried to handle myself 

11:30 Foot care has to go along with footwear 

13:00 No toefanity 

15:30 Why a barefoot educator stopped getting pedicures in New York 

16:30 Every toe broken at least once 

18:00 How to tell whether the tools were sterilized 

26:00 The retainer argument for toe spacers every day 

27:00 The double bunion surgery that didn't happen 

30:30 Questions to ask any salon before they touch your feet 

34:00 From cracked heels to podology school 

36:00 Why the sisters say faith is what lets them work together 

37:30 Running LA to Vegas in barefoot shoes 

40:30 "Is that the guy on TV?" 

47:30 Why 40 percent of their clients are now men 

50:30 Toe socks, merino wool, and repurposed socks 

52:00 Ten years, three buildings on 67th Place 

54:00 Elizabeth on the skin barrier as the foundation 

57:30 Self-care is wellness, and wellness is self-care 

59:00 Thank you to Dr. Emily Splichal

Resources Mentioned
Born to Splay (barefoot shoe store and signature fit sessions, Scottsdale AZ) — https://borntosplay.com — Instagram @borntosplay
Ethereal Medi-Pedi & Handcare (Maria's dry medical pedicures) — https://medi-pedi.etherealwe.com — Instagram @etherealmedipedi
Ethereal Wellness & Esthetics (Elizabeth's skin care studio) — https://etherealwe.com — Instagram @etherealwellnessandesthetics
Dr. Emily Splichal (functional podiatrist, Born to Splay's clinical partner) — https://dremilysplichal.com
Naboso (Neuro Ball, sensory insoles, Splay toe spacers; host of the Sensory Intelligence Summit) — https://www.naboso.com
Vivobarefoot — https://www.vivobarefoot.com
Xero Shoes — https://xeroshoes.com
Lems — https://www.lemsshoes.com
Be Lenka — https://www.belenka.com
Koel — https://koel.shoes
Bridge Soles by P.R. Gear (transition insoles) — https://prgear.com/products/bridgesoles
Creepers (merino toe socks) — https://www.creeperssocks.com
Podoexpert (the hydrating foot foam Maria uses) — https://www.podoexpert.com/us-en
The North American School of Podology (where Maria trained) — https://northamericanschoolofpodology.com
The Speed Project (LA to Las Vegas relay Josh ran with a Vivobarefoot team) — https://en.wikipedia.org/wiki/The_Speed_Project

This episode is for educational purposes and is not medical advice. Talk to a qualified provider before changing anything about your health routine.

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

Recorded between appointments, which is why Josh keeps promising to be concise and then takes a four-minute detour through every place in Manhattan he actually eats. This is the first proper update in a while, and it covers the Vivobarefoot store landing on Lafayette Street, the health coaching practice he's opening up beyond one-on-one clients, and a fall calendar that runs from Phoenix to Chicago to West Palm Beach.

The turn comes in the back half, when he tells the story of a barefoot running workshop where he offered his usual line about running being a series of one-foot hops, and a world-renowned sprint coach in the room raised his hand. What follows is the part worth staying for: not who was right, but the idea of gears, and whether you have more than one.

5 Key Takeaways
Ask what you are actually optimizing for before you pick a method. 

Most people only have one gear. .

Invite the pushback out loud. He asks rooms to challenge him on his own concepts, which is how the sprint-coach conversation started in the first place. 

Stop waiting for everything to be polished before you share it. 

Long-form and short-form are not the only two options. 

STEMREGEN

The whole back half of this episode is about gears, and about whether your body still has more than one setting available to it. That question sits underneath a lot of what Josh talks about: not what you can do on a given day, but what your body still has the capacity to do.

That's the reason STEMREGEN is in his routine. As we get older, the number of stem cells circulating in the bloodstream declines, and those circulating stem cells are the foundation of the body's own repair system. STEMREGEN is a plant-based formula that supports the release of your own stem cells from the bone marrow.

He'll also be presenting a workout on behalf of STEMREGEN at Eudēmonia this fall, and sitting down with founder Christian Drapeau for an interview. Go to https://www.stemregen.co/ and use code JOSH at checkout.

Timestamps

00:00 START
00:30 Vivobarefoot is putting its first US store on Lafayette Street 
02:00 A very spicy podcast found a way to put me on it 
06:00 The events stacking up before the store opens 
07:00 Why I'm opening up the coaching instead of gatekeeping it 
08:00 A new scale, a new band, and a series built on both 
10:00 Series, not shorts: ideas that need more than three minutes 
11:30 The book, the five pillars, and where they go next 
12:00 Nine days out from the Sensory Intelligence Summit 
16:30 Sprinting is not running, and running is not walking 
19:00 Do you have an ultramarathon gear and a sprint gear? 
19:30 Chicago, Eudēmonia, and the rest of the calendar

Resources Mentioned
Vivobarefoot (first US flagship, 248 Lafayette St, SoHo) — https://www.vivobarefoot.com
New York or Nowhere (the neighbor Josh names, 250 Lafayette St) — https://newyorkornowhere.com
The List of Lovers (the podcast Josh recorded with; Josh's episode is unreleased) — https://www.thelistpodcastproject.com
Matter (macro-tracking fast-casual, 170 Crosby St, NoHo) — https://matterformula.com
Springbone Kitchen (bone broth and bowls, multiple NYC locations) — https://springbone.com
SunLife Organics (the Malibu-founded smoothie shop Josh couldn't name on air) — https://sunlifeorganics.com
The Alchemist's Kitchen (plant-based apothecary, SoHo and Bowery) — https://www.thealchemistskitchen.com
SPIN (ping pong social club, Flatiron and Midtown) — https://wearespin.com
Toloache (Midtown and Upper East Side) — https://toloachenyc.com
Sanctum (mindful movement community) — https://www.wearesanctum.com
Hume Health (the Body Pod scale and the Hume Band) — https://humehealth.com
Naboso — Sensory Intelligence Summit, Phoenix (Josh speaks twice; virtual access available) — https://www.naboso.com/pages/sensoryintelligencesummit
Vosk Center (the Midtown clinic where the running workshop happened) — https://www.voskcenter.com
Derek Hansen, sprint coach (the raised hand in that room) — https://www.sprintcoach.com
"The Awareness Shift: Unearth the Five Pillars of Optimal Health and Wellness" by Joshua J. Holland and Tessa Cash (book)

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

Recorded remotely with Andrew in Atlanta and Josh scrolling the Purity site on screen as they talked, which is how half of this conversation ended up being Josh asking what a thing on the website actually means. Andrew Salisbury is the founder and CEO of Purity Coffee, a company he started after his wife asked him to prove that coffee was bad for her — and he came back with the opposite answer. They get into why quitting coffee for tea usually solves the wrong problem, what roast level does to what is actually in the cup, and how to store a bag of coffee so the last cup tastes like the first.

The turn in the story is a dinner with two professors from Vanderbilt's Institute for Coffee Studies, who handed him a long list of what the research on coffee looks at and then could not name a single company making every decision with that in mind. Eighteen months of R&D later he was in the coffee business, and the takeaway he keeps circling back to is simple: the thing you drink every single day is worth being picky about.

5 Key Takeaways
Upgrade your coffee before you quit it. 

Caffeine and coffee are two different conversations. 

Roast level changes what is in the cup. Lighter roasts hold more chlorogenic acids, and as the roast goes darker those compounds convert into chlorogenic lactones, so it is a trade rather than a ladder. 

The clock starts when you open the bag, not when it was roasted. Every Purity bag is nitrogen flushed, so an unopened bag can sit on the shelf for months. His rule of 15 covers the rest: green coffee keeps around 15 months, roasted around 15 days, ground about 15 minutes. 

Vacuum seal what you are not drinking and put it in the freezer, not the fridge.


STEMREGEN

The line from Andrew that stuck with me is that coffee is worth being picky about precisely because you never forget to do it. It is one of the few things you will repeat every morning for the rest of your life, so the quality of it compounds in a way that occasional decisions never do.

That is the same reason I take STEMREGEN. As we get older, the number of stem cells circulating in the bloodstream declines, and those circulating stem cells are the foundation of the body's own repair system. STEMREGEN is a plant-based formula that supports the release of your own stem cells from the bone marrow.

It sits in the same slot in my morning as the coffee does, which is the whole point — the daily things are the ones that get to matter. Go to https://www.stemregen.co/ and use code JOSH at checkout.

Timestamps

00:00 The grinder, the aromas, and the cup that starts the day 
02:30 Coffee as a carrier, not a caffeine hit 
03:30 The "prove it" challenge that started a coffee company 
04:30 Two professors, a shopping list, and nobody making it 
06:00 Why people quit coffee, and what is actually bothering them 
08:00 The green tea comparison nobody runs the numbers on 
12:00 Whole bean or ground, and a five-year decision 
14:00 Nitrogen in the bag, and what starts when you open it 
16:00 Caffeine and coffee are not the same conversation 
18:00 The case for decaf drinkers as the real purists 
18:30 How coffee actually gets decaffeinated 
22:00 A 550-page book and a standard above specialty 
24:30 Roast curves, lab tests, and adding nothing to the bag 
27:30 Pods, sachets, and two years to get instant right 
32:00 Light, medium, dark: where to actually start 
35:00 The rule of 15, and the freezer instead of the fridge 
39:30 What happens if you just brew the green beans 
46:30 The fourth reason people will buy coffee 
50:30 Sacred Cups, the Amazon, and the ritual side of it 54:00 The painting behind him and the Fibonacci logo

Resources Mentioned
Purity Coffee (Andrew's company; organic, lab-tested, health-focused coffee) — https://puritycoffee.com
The Purity Process (how they farm, decaffeinate, roast and test) — https://puritycoffee.com/pages/purity-process
Sacred Cups — https://puritycoffee.com/collections/sacred-cups
Vanderbilt University Institute for Coffee Studies — https://www.vanderbilt.edu/ics/
Prof. Adriana Farah — Institute of Nutrition, Federal University of Rio de Janeiro (Andrew's R&D collaborator)
George Howell Coffee (the frozen green coffee and vintage work Andrew references) — https://georgehowellcoffee.com
AeroPress (Josh's travel brew method) — https://aeropress.com
Healf (UK stockist for Purity) — https://healf.com/collections/purity-coffee

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

Recorded live on a webinar, in front of a room of investors, with Josh in the guest chair for once and questions coming in from the chat. Josh — celebrity trainer, holistic health coach, and author of The Awareness Shift — walks through the five pillars of optimal health and wellness, why the ego works better as an ally than an enemy, and what to actually do when you've only got thirty minutes a day.

He shares the five-day retreat that changed how he sees anyone carrying pain, and the conversation lands somewhere blunter than where it started: we all already know how to be healthy, and we're just better at making excuses.

5 Key Takeaways
Awareness sits at the top of the pyramid, not nutrition. In Josh's five-pillar framework, quality awareness comes first and quality rest and recovery second — ahead of what you eat and how you move. His reasoning is capacity: those first two are the ones you have the most room to work on.
Meditation isn't one thing. Breath, heartbeat, a walk in nature, prayer, a float tank — the throughline is reducing the noise, not adopting a particular practice. The version you'll actually do consistently beats the version that sounds most legitimate.
Put the ego in the passenger seat. Josh reframes it as a friend who steps up when something is genuinely a threat and stays quiet when it isn't — so a comment section stops reading as danger. You can't get rid of it; you can decide who's driving.
Your environment is something you consume. The people around you, the deadline stress, the food you scarf in ten minutes — Josh folds all of it into quality consumption, and points out that too much of even a good thing stops paying you back.
We all know how to be healthy. We're just better at making excuses. His line for it: our bodies and minds adapt to what we do most of the time — so change starts with a reason strong enough to change what you do most of the time.
STEMREGEN

Two of Josh's five pillars land before anyone gets to diet or exercise, and the second one is rest and recovery. That's the part of this conversation that stuck with me — the idea that repair isn't the thing you do after the real work, it is the real work.

That's why I take STEMREGEN. As we get older, the number of stem cells circulating in the bloodstream declines — and those circulating stem cells are the foundation of the body's own repair system. STEMREGEN is a plant-based formula that supports the release of your own stem cells from the bone marrow.

It's part of the same philosophy I brought into this conversation: give your body what it needs to keep up with the life you're actually living. Go to https://www.stemregen.co/ and use code JOSH at checkout.

Timestamps

00:00 Three cities, one heat index, and a hello 
02:00 Why a self-storage firm is hosting a health conversation 
04:00 The barefoot trainer Jordan couldn't stop telling people about 09:00 "You mean Josh the trainer?" — and the book that answered it 11:30 The inverted pyramid: why awareness outranks what you eat 14:00 The anxiety that had one host convinced he was dying 
16:00 Martial arts, chi, and an upbringing built on awareness 
18:30 Five days away and the veil coming off 
21:00 Music, noise, and why meditation isn't one thing 
23:30 A float tank tells you who you are in ten minutes 
26:00 Ego as your best friend, not your enemy 
30:30 Vipassana, prayer, and whatever you'll actually do 
33:00 Labyrinth vs maze — and why there's no finish line 
35:30 "We adapt to what we do most of the time" 
38:00 The day a five-year-old asked about the belly 
42:30 If you've only got 30 minutes: body schema, then sleep 
45:00 The one pillar everybody neglects first 
47:30 Watching the fork go in: taste instead of speed

Resources Mentioned
"The Awareness Shift: Unearth the Five Pillars of Optimal Health and Wellness" by Joshua J. Holland and Tessa Cash (book)
Joshua J. Holland — https://www.joshuajholland.com/
Vivobarefoot — https://www.vivobarefoot.com/us/
"Ego Is the Enemy" by Ryan Holiday (book)
Hearthfire Capital — https://hfirecapital.com/
STEMREGEN (episode sponsor) — https://www.stemregen.co/ — code JOSH

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

Recorded in NYC on Joshua's 45th birthday — and, for the first time, on a massage table — this heart-first conversation with emotional intimacy expert Allana Pratt covers morning rituals, being direct without manipulation, and why truth sets you free even when it stings.

Allana shares the 6.5-year estrangement from her son that ended in a Mother's Day miracle, and together they explore how to feel a feeling all the way through — and move from excellent to living in your genius.


5 Key Takeaways
• Feel it all the way through. Emotions move in waves and pass. Shoving them down, projecting, or numbing keeps them stuck — feeling them fully turns pain into power.
• Truth is love. Speak from an open heart with no attachment to the outcome. What someone does with your truth is about them, not you.
• Feed yourself from the inside. When you stop needing approval from the outside in, you stop being manipulated by other people's reactions.
• Put the ego in the backseat. You can't get rid of it — but who's driving determines your whole life. Soul up front, ego with a sippy cup.
• Excellent isn't the finish line. You can be highly competent at something that still doesn't feed you. The "big leap" is letting it go to live in your genius.

STEMREGEN 
This whole conversation with Allana kept circling back to one idea: your body is always talking to you. The tension, the tightness, the feeling that won't go away — it's information. And the work isn't to shove it down, it's to let it move all the way through so your body can do what it was built to do: repair.

That's exactly why I take STEMREGEN. As we get older, the number of stem cells circulating in our bloodstream drops — and those circulating stem cells are the foundation of the body's natural repair system. STEMREGEN is a plant-based formula that supports the release of your own stem cells from the bone marrow so they can travel to wherever your body needs them most.

For me it's part of the same philosophy I brought to this episode — recovery, feeling more, and giving your body what it needs to keep up with the life you're actually living.

If you want to support your body's own repair system, go to https://www.stemregen.co/ and use code JOSH at checkout.


Timestamps 
00:00 Why I stopped needing you to like me
02:30 A gratitude prayer to open the conversation
05:00 Morning rituals: the AeroPress and a "witch's brew"
10:00 Visualizing your day before it happens
14:00 Learning to be direct without manipulation
18:00 Truth is love — what people do with it isn't about you
21:00 Letting go of the birthday party I thought I wanted
25:00 Allana's 6.5-year estrangement and the Mother's Day miracle
31:00 Co-parenting across two continents and three languages
38:00 What an "emotional intimacy expert" actually does
43:00 How to feel a feeling all the way through
47:00 The TSA, a widow's ashes, and being an angel
50:00 Sensory movement: feeling more in body, mind, and spirit
56:00 From excellent to genius — the Big Leap most people skip
62:00 A husband's message from the other side
68:00 What we each want to call in next
74:00 Closing: one degree of change


Resources Mentioned 
• Allana Pratt (Intimacy Expert) — https://allanapratt.com/
• Allana Pratt on Instagram — https://www.instagram.com/allanapratt/
• Vivobarefoot — https://www.vivobarefoot.com/us/
• Rasa (adaptogenic coffee alternative) — https://wearerasa.com/
• Magic Mind — https://magicmind.com/
• AeroPress — https://aeropress.com/
• "The Big Leap" by Gay Hendricks (book)
• STEMREGEN (episode sponsor) — https://www.stemregen.co/ — code JOSH

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

Raj Chaudhuri spent 25 years coaching professional tennis players on tour — then built the tool he couldn't find anywhere. Synapse CCR is a two-pound "gym in a bag" that delivers supermaximal eccentric and isokinetic work with no weights at all.

He joins Josh to break down why the lowering phase is roughly 40% stronger than the lifting phase, how a 4:1 mechanical advantage lets a 140-pound coach load an NFL lineman, and why deceleration may be the most under-trained quality in sport.


Featured Sponsor Segment — The One Device
Everything Raj and I talked about comes back to one idea: your nervous system is doing more of the work than you think. The tool doesn't make you strong. The signal does. Recruiting the right fibers, at the right moment, fast enough to absorb the force — that's a nervous-system job, not a muscle job.

That's why I wear The One Device every single day. It layers infrared light, visible light, and sound — all pulsing at the same frequency — into one small pendant that sits right over your heart.

Try it for yourself at https://theonedevice.com/ and use code JOSH for 10% off.

Link: https://theonedevice.com/ Code: JOSH (10% off)



5 Key Takeaways
- The eccentric phase is the one you're leaving on the table. 
- "Custom Calibrated Resistance" means the tool matches you, rep to rep. Put 100 pounds in, it reflects 100 pounds back. 
- Deceleration is the under-trained quality. 
- Tendons adapt slower than muscle. 
- Efficiency is the real win. 


Timestamps
00:00 The "perfect gym in a sack" — meeting Raj Chaudhuri
02:04 MOCEAN NYC, and the certification course coming up
03:27 25 years on the pro tennis tour, and taking over strength & conditioning
04:00 Stumbling onto supermaximal eccentric loading — and its one big drawback
05:07 Concentric, isometric, eccentric: the three phases, defined
05:50 Why the eccentric is ~40% stronger — and why that's so hard to load
06:43 Two spotters, two-hour sessions, 45 weeks of travel: how Synapse was born
07:06 Josh on Raj as an educator — and setting the unit up for the first time
08:39 Training Oscar Isaac on it, mosquitoes and all
09:04 Just under two pounds in a bag, and what that changes
09:31 "One repetition and he said, dude, what is this thing?"
10:15 What Synapse CCR actually is — and what CCR stands for
12:04 Tonal, ARX and the isokinetic space: what's different here
13:01 The bench-press spot problem — why assisted eccentrics get risky
13:49 How the load tracks your fatigue, rep by rep
15:33 Can you actually measure the force?
16:27 The 4:1 mechanical advantage and the control strap
17:23 The PitchSix Force Board: live graphs, ghost lines and targets
19:41 Flavio Cobolli's GPS data — decelerations at nearly 2:1
20:19 Josh on basketball, the big toe and absorbing force through gait
22:24 90 seconds of work, five days of recovery
23:00 Tendon stiffness, collagen alignment and why muscle outpaces connective tissue
25:16 Building a community around it — and the case for the 65+ population
27:01 The demo that sold Oscar: mechanical advantage in one rep
27:44 140 pounds of coach vs. NFL linemen — and a 700-pound split squat
28:46 What happens when form breaks down mid-rep
29:20 Five to six hours a week down to thirty or forty minutes
30:04 More time for recovery — and Keith Boutwell's 50+ clients in Cary, NC
31:12 Bilateral vs. unilateral: what works in solo mode and what doesn't
32:13 Partner mode, attachments and running two units at once
33:16 The bilateral deficit, explained
34:21 Getting creative — and what the certification course is really for
37:03 Setup: anchoring to something genuinely rooted
38:31 The door anchor, and working out in hotel rooms worldwide
39:18 Privacy, and the noise maximal effort makes
40:07 Door safety, tensioning and which way it should close
41:42 Top and bottom anchors, and how the tension system works
43:03 Prussik knots and creating any force vector you want
44:10 What people miss until they actually try it
46:40 Where to find Raj, the website and the courses
49:40 Upcoming certifications — September 12–13 at MOCEAN NYC
50:39 Closing thoughts

RESOURCES:
- Synapse CCR — https://www.synapse-ccr.com/
- MOCEAN — Integrative Physical Therapy & Wellness, 315 Madison Ave, NYC — https://moceanpt.com/ (IG: https://www.instagram.com/moceanpt/)
- PitchSix Force Board (the force gauge + app Raj uses) — https://pitchsix.com/collections/force-board
- Force Board app (iOS) — https://apps.apple.com/us/app/force-board/id1575849276

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland