Simply Walk The Talk

Josh is back in New York for a solo catch-up: rebuilding his career and business after losing his manager and business partner, bringing back in-person clients, and turning years of free advice into a real consulting practice.

He also gets honest about a reset that didn't go the way he planned, the plantar fasciitis that told him to slow down, what's coming in Phoenix and West Palm Beach, and why he's back in movie theaters.

5 KEY TAKEAWAYS
- Structure is what carries you through the hard season. Losing his manager and business partner meant rebuilding everything from the ground up — and Josh's answer wasn't to grind harder, it was to live by the calendar. The structure came first; the capacity followed.
- You are allowed to not hit the goal. Josh set out to complete the holistic reset the way he normally does and didn't. He names it out loud instead of quietly editing it out — because the environment, the grief, and the rushed start all played a part, and pretending otherwise helps no one.
- Rest is a business decision, not a reward. From six to eight in-person sessions a day at the Core Club to four or five now, scheduled around getting home early, eating early, and sleeping early — the schedule exists so clients get the sharpest version of him, not the most available one.
- The body sends the signal before the breakdown. Plantar fasciitis showed up again after weeks of events, workouts, and short nights — and Josh had felt it coming in his gut long before his foot said it. The lesson isn't the injury, it's the intuition he overrode.
- Balance means claiming both sides. Josh calls himself an ambivert — genuinely social, genuinely protective of his time alone. Not choosing between the two is what makes the pace sustainable.



 SPONSOR:
This whole episode is basically one long lesson in what happens when you stop listening to your body. Weeks of events, late-night run clubs, 5 AM alarms, and travel — and then my feet finally spoke up. Plantar fasciitis, again. Not new information. Just information I'd been ignoring.

Here's what I keep coming back to: recovery isn't something you bolt on at the end. It's what your body is doing every single day, quietly, whether you support it or not. My job is to give it the conditions to do that work — enough sleep, enough real food, enough downshift time, and the right inputs.

STEMREGEN is one of those inputs for me. It's a plant-based supplement designed to support your body's own natural renewal and recovery processes — not to override them. That's why it fits how I train and how I live. I'm not trying to force an outcome. I'm trying to give my system what it needs to do what it already knows how to do, especially in a season where I'm asking a lot of it.

If you want to try it, go to stemregen.co/josh and use code JOSH for 15% off.

Link: https://stemregen.co/josh Code: JOSH (15% off)


TIMESTAMPS:
00:00 Back in NYC — and rebuilding after losing my manager
02:25 New clients, 5 AM alarms, and the Core Club years
04:46 Vivobarefoot, protecting sleep, and cleaning up the business
07:05 Turning 15 years of free advice into a consulting practice
09:23 The reset that didn't go as planned — and being honest about it
11:47 Plantar fasciitis again: the signal I'd been ignoring
14:12 Inside the Sands Point activation — foot scans and barefoot classes
16:33 Sensory Movement, the book, and what's coming in Phoenix
19:00 The SoHo store, more run clubs, and NYC's strange summer
21:24 Back to the movies — and the AMC A-List math
23:51 Obsession, online dating, and how well we know people
26:18 The Odyssey, the star-power question, and dozing off
28:40 Ambivert energy: balance, solitude, and keeping the conversation going


RESOURCES:
- STEMREGEN (episode sponsor) — https://stemregen.co/josh — code JOSH (15% off)
- Book a 15-minute consult with Josh — https://linktr.ee/joshuajholland
- Vivobarefoot — https://www.vivobarefoot.com/us/
- VivoBiome 3D foot scan — https://vivobiome.vivobarefoot.com/
- Othership (Williamsburg, Brooklyn) — https://www.othership.us/williamsburg
- Pulse PEMF — https://pulsepemf.com/
- Sands Point Preserve, Port Washington NY — https://www.sandspointpreserveconservancy.org/
- Springbone Kitchen — https://springbone.com/
- Eudēmonia Summit — Nov 5–8, 2026, West Palm Beach FL — https://eudemonia.net/
- AMC Stubs A-List — https://www.amctheatres.com/amcstubs/alist
- Joshua J. Holland (all links) — https://linktr.ee/joshuajholland

🌐 Connect with Joshua & SWTT

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

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

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

ENCORE EPISODE. Dr. Marty Miller — VP of Research and Education at Super Patch and the first Director of Performance Enhancement for the New York Yankees — joins Josh to trace his path through sports medicine, elite performance, and injury prevention.

He breaks down the science behind Super Patch: a drug-free wearable that stimulates the skin to bring neural networks back into balance and nudge the body toward homeostasis. Plus the formulas, how to use it, and why education beats hype.

Featured Sponsor Segment — The One Device
Marty and I spent this whole conversation on one idea: your nervous system is always listening. Not to what you tell it — to what you give it. Input in, response out. Change the input, change the state.

That's exactly 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. Think of it as a tuning fork for your nervous system. In a world constantly pulling you into fight-or-flight, it quietly helps you drop back into the rest-and-digest state where your body actually repairs.

Marty's whole point is that the body already knows how to find balance. It just needs the right signal. I fly constantly, I live in the middle of New York City, and keeping The One Device in circadian mode is one of the ways I keep giving my body a signal worth listening to.

If you want to try it for yourself, head to theonedevice.com and use code JOSH for 10% off.

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



5 Key Takeaways
- Never stop being a student. Marty's whole career — sports medicine, athletic training, performance enhancement, a doctorate in health sciences — is built on continuing education. The pros who stay useful are the ones who keep learning after the credential.
- Elite sports medicine is mostly problem-solving under pressure. As the Yankees' first Director of Performance Enhancement, the job wasn't magic protocols — it was reading bodies, managing loads, and preventing the injury before it happened.
- Super Patch works through neurology, not chemistry. There's no drug and nothing absorbed through the skin. A ridged pattern stimulates the skin's receptors, and that input signals the nervous system to bring its networks back into balance.
- Homeostasis is the goal, not "more." The point isn't to push a system harder — it's to return the body to its own baseline so sleep, energy, focus, and movement can regulate themselves.
- The tech only matters if the habits follow. The Kick It patch is aimed at breaking cravings and building better patterns — and Marty is clear that the patch supports the habit change, it doesn't replace it.

Timestamps
00:00 Meeting Dr. Marty Miller & the road into sports medicine
02:43 Why you never stop being a student
08:13 Real challenges inside elite sports medicine & injury prevention
19:30 The Yankees years and the path that led to Super Patch
31:03 What Super Patch actually is: skin, receptors & neural balance
39:34 The science underneath: why it's neurology, not chemistry
41:03 How to use the patch — placement, timing & guidelines
43:43 Walking through the different formulas
46:48 The Kick It patch: cravings, habits & pattern change
48:32 The weirdest places people have put a patch
52:04 Who it's for (short answer: everybody)
54:27 Building good habits around the patch
58:26 What life looks like without it
01:06:35 Education, critical thinking & doing your own homework
01:09:03 What's next for Marty & Super Patch

Resources Mentioned
- Super Patch — https://www.superpatch.com/
- Super Patch US store — https://us.superpatch.com/
- Super Patch on Instagram — https://www.instagram.com/superpatchco/
- Super Patch on YouTube — https://www.youtube.com/@SuperPatchCo
- Kick It Patch (habit & craving support) — https://www.superpatch.com/product-detail/kick-it
- How the Super Patch technology works — https://www.superpatch.com/how-it-works
- Dr. Marty Miller author page (ACE Fitness) — https://www.acefitness.org/resources/author/175/dr-marty-miller/
- The One Device (episode sponsor) — https://theonedevice.com/ — code JOSH (10% off)
- Joshua J. Holland (all links) — https://linktr.ee/joshuajholland

🌐 Connect with Joshua & SWTT

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

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

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

Chef Johanna Hellrigl — owner of DC's mission-driven restaurant AMA and an Environmental Working Group board member — joins Josh to connect personal and planetary health, from the plastic chemicals migrating into our food to the waste we never see.

They get into her TED talk "The Plastic You Eat," the Fed Up movement on ultra-processed food, composting at home, regenerative farming, and why slowing down and voting with your dollars can shift the whole food system.

Word from our sponsor. 
This whole conversation with Johanna kept landing on the same truth: your environment is shaping your body whether you notice it or not. The plastics, the packaging, the pace we're all running at — it adds up. And the antidote isn't one more thing to push harder at. It's slowing down enough to let your body get back to baseline.

That's exactly 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. Think of it as a tuning fork for your nervous system. In a world constantly pulling you into fight-or-flight, it quietly helps you drop back into the rest-and-digest state where your body actually repairs.

Johanna kept saying your body is always talking to you. The One Device is one of the ways I stay calm enough to listen — on flights, in the middle of New York City, wherever I land.

If you want to try it for yourself, head to theonedevice.com and use code JOSH for 10% off.

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



KEY TAKEAWAYS:
- It's not just the container — it's heat, fat, acid, and time. That's the "perfect storm" that pulls plastic chemicals into food. There are ~16,000 known plastic chemicals, and only about 1% have been deemed non-hazardous.
- The fix is awareness, not fear. Endocrine disruptors like BPA (and its cousins BPS and BPF) affect hormones, fertility, and kids — knowing where plastics hide lets you make better choices and vote with your dollars.
- Waste is invisible, and that's the problem. One second of convenience — a coffee cup, a takeout box — can last centuries in a landfill. Seeing the scale (a child goes through ~6,000 diapers) is what actually changes behavior.
- Close the loop at home and in sourcing. Tools like the Mill food recycler, local compost pickup, whole-food ingredients, and microplastic-tested seafood shrink waste and support soil and health at the same time.
- Change the incentives and slow down. Reward people for better choices instead of only charging for convenience, back regenerative farmers with guaranteed demand, and remember ~60% of meals are eaten outside the home — so restaurants have to be part of the solution.

TIMESTAMPS:
00:00 Meeting Chef Johanna Hellrigl & the mission behind AMA
01:47 Growing up Italian in the restaurant industry
03:30 The Fed Up movement & the science on ultra-processed food
05:04 "The Plastic You Eat": heat, fat, acid & time
07:08 16,000 plastic chemicals, BPA/BPS/BPF & the health cost
08:15 Voting with your dollars — the protein craze in reverse
11:56 The waste we never see: know your farmer, know your food
12:48 Hiro's plastic-eating diapers & making waste visible
15:42 Composting at home: the Mill, the garden & zero-waste at AMA
17:33 Recycling vs. reality — where our trash actually goes
19:36 Bringing your own containers: lessons from Europe
23:33 The GRAYL bottle, vintage clothing & the Ridwell exercise
27:48 Shopping local, the parasite outbreak & ozonated water
32:44 Slow food, slowing down & the compostable cup
37:10 Why restaurants can't be left out (60% of meals are eaten out)
39:30 Sourcing clean: Lummi Island Wild, Seatopia & bioindividuality
41:35 Regenerative farming & guaranteeing farmers the demand
43:35 Composting with her son & teaching kids where food comes from
46:00 What's next: helping other restaurants transform
48:46 Where to find Johanna, AMA & a little Vivo Barefoot love

🌐 Connect with Joshua & SWTT

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

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

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

Fitness coach and biohacker Joshua J. Holland joins the Pulsecast to argue the body is one connected system — and that most pain starts at the foundation: your feet. Restrictive shoes, heel lifts, tight hips, and forward-rolled shoulders create a "perfect storm."

He breaks down how PEMF, grounding, and hydration recharge you at the cellular level, shares a five-minute experiment that proves it, and points to the simple get-outside habits that help you recover and perform.

I don't work with companies just for a paycheck — I only put my name on what I actually use. Pulse is one of those. It's been part of my routine for years, from the portable Pulse X I travel with to the XL Pro when a client needs real power and specific frequencies.

My non-negotiable is simple. Most nights I connect the PowerPad to my Pulse X, turn it to a comfortable level, and just sit with it while I wind down — no timers, no buttons to babysit. I used that same approach to recover from hernia surgery, and my surgeon couldn't believe how fast I bounced back.

The easiest place to start is your feet. Put the paddles under your feet and see if you can feel it. If you can't, that tells us something — maybe you need more circulation, better hydration, more cellular energy. That one question opens the door to everything else.

Explore the Pulse systems at https://pulsepemf.com/


5 Key Takeaways:

- Your feet are the foundation. Restrictive shoes and even a small heel lift can shorten the Achilles and calf, tilt the pelvis, and cascade up into back and shoulder pain.

- Cellular health is invisible — and that's why it's neglected. Like foot health, it's easy to overlook because you can't see it, yet it drives how you recover and perform.

- PEMF works from the ground up. Pulsing the feet is the easiest entry point, especially for circulation issues like neuropathy — if you can't feel it, that's information.

- Hydration and electrolytes power cellular voltage. In Joshua's grounding demo, five minutes on a PowerPad with electrolyte water restored conduction nearly every time.

- Get outside and embrace some discomfort. Constantly chasing comfort works against your biology; movement and nature are part of the foundation, not extras.


TIMESTAMPS
00:00 Why every issue can start at your feet
02:01 The perfect storm: heels, hips, and hunched shoulders
04:07 Selling the invisible: foot health and cellular health
06:33 Start at the feet — pulsing, neuropathy, and circulation
08:59 How Joshua's Pulse practice evolved (starting with the X)
11:22 Pulse X vs. XL Pro: when you need more power
13:45 Non-negotiable accessories and recovering "like Wolverine"
16:10 Defying limits and the transference experiment
18:35 The grounding line: who conducts and who doesn't
21:00 Hydration, electrolytes, and cellular voltage
23:23 Drinking from the firehose: biohacking without the overwhelm
25:47 Get outside: nature, discomfort, and The Comfort Crisis
28:10 A breakout 2026: books, a show, and a retreat
30:34 The five pillars (and why exercise isn't #1)
32:52 Where to find Joshua + the brands he stands behind

RESOURCES:

- Pulse PEMF — https://pulsepemf.com/
- Vivobarefoot — https://www.vivobarefoot.com/us/
- STEMREGEN (code JOSH) — https://www.stemregen.co/
- The One Device (code JOSH, 10% off) — https://theonedevice.com/
- Ra Optics — blue-light / daylight lenses — https://raoptics.com/
- Book: "The Awareness Shift" by Joshua J. Holland — https://www.amazon.com/Awareness-Shift-Unearth-Pillars-Wellness/dp/1953153690
- Book: "The Comfort Crisis" by Michael Easter
- Joshua J. Holland (all links) — https://linktr.ee/joshuajholland

🌐 Connect with Joshua & SWTT

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

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

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

At Biohackers World, Josh sits down with Dimitri, creator of The One Device — a frequency wearable that layers infrared light, visible light, and sound into one small pendant designed to bring your nervous system back to balance.

They cover the science behind it, the results of its first study (~90% reported less stress and better sleep), how Josh uses it 24/7 in circadian mode, and why he calls it a tuning fork for your energy system.


5 Key Takeaways
• The One Device combines infrared light, visible light, and sound pulsing at the same frequency — plus two vibrating crystals — so the effect is far greater than any one modality alone.

• Modern life (Wi-Fi, screens, toxins, stress) pulls us out of the balanced state where our sympathetic and parasympathetic nervous systems are in sync. The device helps you return to that state.

• The device doesn't "do" the healing — your body does. It simply creates the conditions of coherence so you have the resources to rest, digest, and repair.

• Its first study showed ~90% of users reported noticeably less stress, better sleep, more calm, and more focus.

• A copper Faraday-cage body means no Bluetooth and no EMF escape; the app syncs through vibration, and modes like circadian and voice/HRV analysis let you personalize it.


Featured Sponsor Segment  
This episode is brought to you by the very thing we're talking about — The One Device.

I didn't come to Biohackers World because I had to. I came because I actually wear this thing every single day. As a biohacker, I've tried a lot of tools you have to take on faith. The One Device was the first one that looked good on me — a real conversation piece — and the first one where I could actually see a light being emitted, so I knew there was something happening beyond just "energy."

What keeps it on my neck 24/7 is coherence. I fly constantly, I live in the middle of New York City, and I'm big on sensory awareness — I'm even writing a book called Sensory Movement. Keeping The One Device in circadian mode helps me stay in that balanced, rest-and-digest state a whole lot longer, no matter where I've landed. It's a tuning fork for your nervous system, sitting right over your heart.

If you want to try it for yourself, head to theonedevice.com and use code JOSH.

Link: https://theonedevice.com/ Code: JOSH


8. Timestamps
00:00 Meeting Dimitri at Biohackers World & why Josh wears The One Device daily
01:05 What the One Device is: infrared, visible light & sound working as one
02:24 Inside the first study — ~90% report less stress, better sleep, more calm
03:35 Josh's take: the first biohacking device that actually looked good on him
04:47 Breaking down the build: transducer, crystals & barely-there light and sound
05:11 Solfeggio frequencies, the chakra colors & putting it on rotation
06:50 A tuning fork for your nervous system: vagus nerve & heart coherence
07:45 Customizing it: voice analysis, circadian mode & finding your number
08:35 Copper Faraday cage — no EMF, and syncing the app through vibration
09:01 Wearing it near the heart, the pacemaker note & HRV biofeedback
10:40 Pricing, accessibility & etched birth-chart mandalas


Resources Mentioned
• The One Device (use code JOSH) — https://theonedevice.com/
• Biohackers World Conference — https://www.biohackers.world/
• Dr. Jeffrey Thompson / Center for Neuroacoustic Research (HRV biofeedback & sound tech) — https://centerforneuroacousticresearch.com/
• Sensory Movement — book in progress by Joshua J. Holland

🌐 Connect with Joshua & SWTT

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

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

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

In this in-the-field episode, Joshua sits down with the team behind Nea — an app that rewards you for eating at vetted, mindful restaurants across New York. We dig into the "incentive economy": matching a good intention with a good action. Then things get personal — Joshua walked the Nea crew through a 5-day, do-it-yourself fasting-mimicking reset built around Springbone bone broth. Only a few made it to day five, but everyone learned something bigger than a meal plan: who they are when the food goes away.

STEMREGEN: 
Here's the thing about a 5-day reset like the one we ran with the Nea team: you're asking your body to do more with less. Fewer calories, less fuel — but you still want your cells firing, your recovery sharp, and your mind clear by day four instead of foggy on day two.

That's exactly why I lean on STEMREGEN. It's a plant-based formula, backed by 20-plus years of research, that supports your body's own repair system by helping release your natural stem cells into circulation. When I'm putting my body through something — a reset, a hard training block, travel — this is the one I don't skip. It's not a stimulant and it's not a crutch. It's support for the system that actually does the rebuilding.

If you've been curious about what real cellular support feels like, this is where I'd start.

👉 https://www.stemregen.co — use code JOSH to save.



Key Takeaways:

- Nea connects "mindful consumers" with "mindful businesses" and rewards you for choosing well — every partner is personally vetted by the founders.

- Eating healthy isn't restrictive. A burger or a pizza can be healthy when it's made with the right ingredients — the Mediterranean approach is inclusive, not punishing.

- A reset is a mind game before it's a body game. The real shift is mental clarity — most people report it kicking in around day four.

- Run the hunger checklist before you eat: Am I thirsty? Am I bored? Or do I actually need the nutrients? Most "hunger" is one of the first two.

- You don't need the kit to reset. Hydrate hard, stay busy, keep movement light, and lean on a community — that's what carries you through.


TIMESTAMPS:
00:00 Gen Z, mindful eating, and the idea behind Nea
02:30 Meet the team — why Italians built a healthy-eating app
05:15 Every partner is vetted: the story behind the brands
08:40 The incentive economy: matching good intentions with rewards
12:00 How Joshua actually uses the Nia app day to day
15:30 Community, isolation, and the "third place"
19:00 The prolonged fast that started the whole conversation
22:15 Designing a DIY fasting-mimicking reset
26:00 Day 2 and the olives: real hunger vs. mental hunger
30:20 The hunger checklist — thirsty, bored, or actually depleted?
34:00 Day 4 clarity, better sleep, and "abbiocco"
38:30 How to train, hydrate, and stay busy during a reset
42:00 Breaking the fast at Springbone
45:00 The new community reset — how to join
48:00 Love yourself, and make the good choice easy

RESOURCES:
- Springbone Kitchen (bone broth + bowls, the reset partner) — https://springbone.com/
- ProLon 5-Day Fasting-Mimicking Diet — https://prolonlife.com/
- STEMREGEN (episode sponsor, code JOSH) — https://www.stemregen.co/
- SunLife Organics NYC — https://sunlifeorganics.com/
- Impact Kitchen NYC (site of the healthy food crawl) — https://www.impactkitchen.com/
- Nea app (rewards for mindful eating in NYC) — https://neaapp.ai/

🌐 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

Joshua sits down with registered dietitian Christina O'Connor of Pendulum Life to unpack why the gut is the foundation of immune, skin, metabolic and brain health — and why most people are missing a keystone microbe called Akkermansia muciniphila.

They get into leaky gut and the mucosal barrier, butyrate and your body's ability to make its own GLP-1, what CGMs reveal about movement after meals, fasting and resets, parasites and glyphosate, and how to reintroduce probiotics "low and slow."

5 Key Takeaways
• The gut is the foundation of whole-body health — immune function, skin, metabolism and even brain clarity all trace back to it • Akkermansia is a keystone microbe most people lack; it can't come from food, soil, or air — only from birth and breast milk, and until now was never available as a supplement • Akkermansia maintains your gut barrier by recycling old mucus and signaling fresh mucus production, helping prevent the "leaky gut" that lets food proteins and toxins into circulation • Butyrate-producing strains let your body make its own GLP-1 from fiber — the same hormone behind popular metabolic injections • Movement after meals (a walk or even squats) blunts blood-sugar spikes, and gut work should be reintroduced "low and slow" to avoid a hostile takeover


Featured Sponsor Segment (STEMREGEN)
This whole conversation comes back to one idea: give your body the tools it's missing, and let it do what it's built to do.

That's exactly why STEMREGEN has stayed in my routine. Just like your gut has a repair crew working along the barrier, your body has its own repair system — your adult stem cells. STEMREGEN supports the release of those cells from the bone marrow so you can recover, adapt, and rebuild from training, travel, and everyday stress.

We spend so much energy chasing the next hack. But the real wins usually come from supporting the systems you already have — your gut, your stem cells, your biology — instead of overriding them.

Foundation first. Then optimize.

https://stemregen.co/josh Use code JOSH to save 15% on your order.


Timestamps

00:00 Food as medicine: why Christina became a dietitian
00:30 Akkermansia 101: the anaerobe you only get from birth & breast milk
01:30 Why the gut influences every body system
02:31 Welcome — meet Christina O'Connor of Pendulum Life
05:23 From the NICU to the microbiome
09:00 Pendulum's story, premature birth & early-life gut setup
12:03 "I've tried everything" — where to actually start
15:29 Hope after a C-section: it's not all or nothing
16:25 Gut testing, butyrate & why Joshua had zero Akkermansia
19:04 Gut tests aren't exact science — one piece of the puzzle
20:30 Function Health, Hume Health & your health "avatar"
22:41 How movement plays into the microbiome
24:12 Athletes, endurance stress & the Akkermansia sweet spot
25:09 Walking after meals & the "are you truly hungry?" checklist
28:18 CGMs: personalizing what spikes your blood sugar
31:07 Metabolic flexibility — how fast you return to baseline
31:40 Akkermansia deep dive: gut barrier & leaky gut
34:16 The mucus layer, goblet cells & the "cleanup crew"
36:00 Butyrate, short-chain fatty acids & making your own GLP-1
38:20 Parasites, sushi & what's wrecking our guts
39:44 Glyphosate, toxins & protecting the gut barrier
41:03 Nightshades, fermentation & individual tolerance
43:37 "Use it or lose it": reintroducing variety to the gut
44:06 Low and slow: avoiding a hostile takeover
45:47 Fasting, Prolon & resetting to baseline
49:11 Joshua's DIY "holistic reset"
53:03 Ketogenic diet, brain health & mental clarity
56:08 Gut Fuel: diverse fibers + polyphenols
58:40 How to use Gut Fuel (cold foods only — never hot)
59:12 Resistant starch made simple + testing it with a CGM
1:00:08 Where Pendulum is headed: more keystone strains
1:01:26 Wrap-up & thank-yous


Resources Mentioned
Pendulum Life — https://www.pendulumlife.com 
Pendulum Gut Fuel — https://pendulumlife.com/products/gut-fuel-pouch • Vitract (gut microbiome test) — https://vitract.com 
Function Health (blood testing) — https://www.functionhealth.com 
Hume Health (Body Pod + Band) — https://humehealth.com 
Prolon (5-day fasting-mimicking diet) — https://prolonlife.com 
Oura Ring — https://ouraring.com 

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🌐 Connect with Joshua & SWTT

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

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

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

In this short solo episode, recorded the night the Knicks made history, Joshua reacts to the largest comeback in NBA Finals history — New York erasing a 29-point deficit to beat the Spurs in Game 4.

Drawing on his own experience in championship games, Joshua breaks down momentum shifts, why no lead is safe, and what this night teaches about resilience, fighting back moment by moment, and refusing to quit at rock bottom. Plus: his Knicks-in-6 prediction. 

 5 Key Takeaways

• No lead is safe — momentum can shift in a single moment, in basketball and in life 
• Resilience means fighting back moment by moment, especially when all odds are against you 
• Rock bottom is often the setup for the comeback, not the end of the story 
• Predictions mean little — showing up and battling is what decides outcomes 
• Shared moments like this can unite an entire city around something bigger than itself

STEMREGEN

This episode is all about comebacks — and comebacks aren't just mental.

Your body is built for them too. That's one reason STEMREGEN has stayed in my routine. It supports the release of your body's own adult stem cells — your built-in repair system — so you can recover, adapt, and bounce back from training, travel, stress, and everyday wear and tear.

Because the goal isn't to avoid getting knocked down. It's to get back up faster.

https://stemregen.co/josh Use code JOSH to save 15% on your order.

Timestamps

00:00 START – Why Joshua had to hop on for a quick solo episode 
00:45 21 years in New York and turning 45 tomorrow 
02:29 From Thunder heartbreak to backing the Knicks 
04:55 Turning on Game 4 to a Spurs blowout 
06:15 Down 29 in the third quarter — when most people check out 
07:20 The Knicks make NBA Finals history 
08:00 How this applies to your life: resilience, moment by moment 
09:45 Knicks in six — Joshua's prediction 
11:30 Update: travel, new tool reviews coming soon 
12:14 Signing off

🌐 Connect with Joshua & SWTT

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

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

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

Joshua Holland visits Motion NYC for a hands-on exploration of modern wellness technology, frequency optimization, nervous system recovery, and human performance. Through aura scans, HRV testing, sound therapy, bio-tuning, and conversations with the Motion team, Joshua explores a powerful idea: perhaps wellness isn’t about biohacking at all.

The discussion dives into recovery, coherence, frequency medicine, red light therapy, grounding, oxygen optimization, and why many of today’s wellness technologies are simply helping people reconnect with biological principles humans have relied on for generations. The result is a fascinating conversation about balancing innovation with the fundamentals of health.

This episode is sponsored by The One Device.

One of the most interesting parts of this week’s visit to Motion NYC was exploring how personalized frequency therapy can support recovery, focus, relaxation, and overall well-being.

During the episode, I went through a sound sweep assessment to identify the frequency that brought my nervous system closest to a relaxed, balanced state. We then uploaded that frequency directly into The One Device, creating a personalized experience designed around my body’s unique response.

What I appreciate about The One Device is that it isn’t trying to replace healthy habits. It’s designed to complement them.

Whether you’re focused on recovery, stress management, meditation, sleep, or simply creating more moments of calm throughout your day, The One Device offers an easy way to bring frequency-based wellness into your daily routine.

Learn more at https://theonedevice.com/joshuaholland
Use code JOSH to save on your order.

5 Key Takeaways
 1. Many wellness technologies are designed to recreate natural inputs humans once received daily.
 2. HRV and nervous system recovery provide valuable insight into stress and resilience.
 3. Sound frequency therapy may help individuals move toward a more balanced physiological state.
 4. Wellness is often less about optimization and more about consistency with foundational habits.
 5. Community, recovery, movement, and environment play major roles in long-term health


Timestamps

00:00 Why the term biohacking can be misleading
00:42 Introducing Motion NYC and modern wellness technologies
01:45 Aura scans and measuring energetic balance
03:20 Understanding the sound sweep process
05:15 HRV testing and nervous system recovery
07:30 The importance of reaching crossover and coherence
10:05 Frequency tuning and personalized wellness protocols
12:45 Uploading personalized frequencies into The One device
15:20 Exploring circadian mode and frequency cycling
17:30 Motion’s partnership with The One device
19:15 Why community matters in health and wellness
21:05 Tour of Motion’s recovery technologies
23:10 Cryotherapy, red light therapy, lasers, and recovery modalities
25:00 The difference between optimization and biohacking
27:45 Returning to foundational human biology
30:10 Why wellness isn’t about hacking the body
32:30 Creating intentional recovery protocols
35:15 The future of human optimization and wellness
37:00 Final thoughts on health, balance, and recovery

🌐 Connect with Joshua & SWTT

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

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

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