The mindbodygreen Podcast

“VO2 max is the best predictor of lifespan,” says Peter Attia, M.D.

Peter Attia, M.D., physician, founder of Early Medical, and expert in the applied science of longevity, joins us today to break down the key levers for extending both lifespan and healthspan—from how to train for a higher VO2 max to the biomarkers that truly predict long-term health.

- The most powerful habit for longevity (~6:15)

- VO2 max (~8:55)

- How to increase your VO2 max (~10:08)

- Heart rate vs. perceived exertion (~12:35)

- Attia’s strength training routine (~15:20)

- 2 exercises Attia stopped doing (17:00)

- Diminishing returns in terms of exercise (~19:55)

- His take on wearables (~21:25)

- Cardiovascular disease markers (~23:38)

- Lowering ApoB (~25:35)

- Pharmaceutical interventions for LDL & ApoB (~27:50)

- Neuroinflammation markers (~37:25)

- Perspectives on statins (~40:45)

- The role of nutrition (~42:50)

- Potential benefits of GLP-1s (~45:00)

- Peptides (~47:50)

- The power of exercise (~51:00)

Referenced in the episode: 

- Follow Attia on Instagram (@peterattiamd)

- Listen to his podcast, The Peter Attia Drive 

- Check out his website (https://peterattiamd.com/) 

- Pick up his book, Outlive: The Science of Art & Longevity 

- Take his class on MasterClass (https://www.masterclass.com/series/science-for-a-longer-better-life)

- Watch the trailer for his class on MasterClass (youtube.com/watch?v=f_Mz095swls&feature=youtu.be)  

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“ Lining up your environment with the person you want to become and how you want to feel is crucial,” explains Jim Murphy. 

Murphy, a former professional baseball player turned performance coach and a #1 New York Times bestselling author, joined us today to explain how cultivating inner excellence can unlock both peak performance and deeper fulfillment in life. Here are the takeaways: 

- What is true achievement (~2:45) 

- Finding the right pursuit (~5:25)

- How to achieve your goal outcome (~6:35)

- The 8 attachments (~8:00)

- How to achieve inner excellence (~9:40)

- The need for love (~10:30)

- The role of environment (~12:00)

- Finding awe & wonder (~13:20)

- The importance of spirituality (~14:15)

- Athletes with inner excellence (~16:00)

- The 4 process goals (~18:45)

- What the best coaches have in common (~21:30)

- What is the virus of the heart (~23:40)

- Murphy’s experience (~24:45)

- The importance of service & joy (~30:40)

- What does success look like (~31:50)

- Raising the next generation (~34:00)

- Murphy’s advice to himself (~34:20)

- Finding gratitude (~36:30)

Referenced in the episode: 

- Follow Murphy on Instagram (@innerexcellencejimmurphy) 

- Check out his website (https://innerexcellence.com/) 

- Pick up his book, Inner Excellence (https://www.amazon.com/Inner-Excellence-Extraordinary-Performance-Possible/dp/1538777800/ref=monarch_sidesheet_image)  

- Read his newest book, The Best Possible Life (https://www.amazon.com/Best-Possible-Life-Contentment-Confidence-No/dp/1734654848) 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“Toe strength is the secret sauce,” explains Courney Conley, D.C.

Conley, chiropractic physician specializing in foot and gait mechanics, joins us today to reveal the overlooked role your feet play in aging well—and how to restore their natural strength and function.

- Foot health & longevity (~3:10)

- The problem with modern shoes (~5:30)

- Assessing foot health (~7:45)

- The case for zero-drop shoes (~11:50)

- Are all toes created equal? (~16:55)

- How to strengthen your toes (~20:25)

- Gadgets for assessing toe strength (~27:20)

- What about socks? (~30:10)

- Common bad advice (~33:35)

- The impact on knee pain (~37:30)

- Women-specific protocols (~40:45)

- Closing thoughts (~43:20)

Referenced in the episode: 

- Follow Conley on Instagram (@drcourtneyconley and @gaithappens) 

- Improve your toe health today with Gait Happens (www.gaithappens.com)  

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“Your belief system drives your thoughts, your thoughts drive your behaviors, and your behaviors become patterns,” explains Tara Swart, M.D., Ph.D.

Swart, a neuroscientist, doctor, and author of The Source and The Signs, joins us today to explore how science and spirituality intersect, and how understanding the brain can help us tap into our intuition, resilience, and inner guidance.

- Swart’s experience of losing her husband (~6:40)

- Recognizing the signs (~9:55)

- Consciousness & intuition (~12:00)

- How to tap into your intuition (~14:15)

- Overthinking vs. intuition (~16:00)

- The role of synchronicities (~18:05)

- How to change your mindset (~21:00)

- Turn manifestation into action (~24:50)

- Emotional & spiritual health (~27:00) 

- Common mistakes (~29:38)

- Swart’s advice to listeners (~32:00) 

- The role of community (~34:35)

- “Live without limits” (~35:40)

Referenced in the episode: 

- Follow Swart on Instagram (@drtaraswart) 

- Pick up her newest book, The Signs (https://www.amazon.com/Signs-Science-Trust-Your-Instincts/dp/0063456869)

- Read her book, The Source (https://www.amazon.com/Source-Secrets-Universe-Science-Brain/dp/0062935739) 

- Check out her website (https://www.taraswart.com/) 

- Bruce Greyson, M.D., & his book, After (https://www.brucegreyson.com/) 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“There are only two things that are really important in life: one is purpose, and the other is authentic relationships,” explains Lew Frankfort. 

Frankfort, the longtime CEO of Coach and author of Bag Man, joins us today to explain how to sustain high performance without sacrificing health, relationships, or presence, and to share the leadership and life strategies that helped him thrive under pressure.

- Does balance really exist? (~5:30)

- A protocol for napping (~ 7:50)

- Separating work from home (~9:20)

- Intentional language to handle conflict (~14:00)

- How to become a better listener (~19:30)

- Prioritizing collaboration (~22:00)

- Frankfort’s health journey (~24:50)

- Stress & purpose (~29:35)

- The three types of relationships (~32:00)

- Longevity & healthy aging (~35:30)

- Frankfort’s health scare (~40:00)

- Succeeding across domains of life (~43:00)

- His legacy (~45:45)

- Advice to his younger self (~48:10)

Referenced in the episode: 

- Pick up his book, Bag Man (https://www.amazon.com/Bag-Man-Story-Behind-Improbable/dp/B0DRZGQ6FV)

- Learn more about Frankfort (https://lewfrankfort.com/)

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“There isn’t an aspect of our health that mitochondria don’t affect,” explains Daria Mochly-Rosen, Ph.D. 

Daria Mochly-Rosen, Ph.D., Stanford professor, renowned protein chemist, and author, joins us today to explain how mitochondria impact energy, resilience, and long-term health, and what practical steps we can take to support them: 

- What is mitochondrial dysfunction (~3:15)

- Bringing awareness to the field (~8:20)

- Signs of mitochondrial dysfunction (~9:30)

- The importance of mitochondria (~10:30)

- Assessing mitochondrial health (~11:55)

- How to improve cellular health (~13:45)

- Diet & exercise for mitochondrial health (~17:30)

- Cancer & mitochondria (~27:45)

- Biohacking your cellular health (~34:40)

- AI & genentics (~38:30)

- Empowering health takeaways (~44:00)

Referenced in the episode: 

- Follow Mochly-Rosen online (https://www.linkedin.com/in/daria-mochly-rosen-9733bb198/) 

- Pick up her book, The Life Machines 

- Check out the organization she founded at Stanford, SPARK: https://sparkmed.stanford.edu/
We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“How do we work with gravity to be healthier and stronger?” explains Brennan Spiegel, M.D.

Brennan Spiegel, M.D., a physician and professor whose work is focused on how emotion, physical experience, and the mind-body connection shape health, joins us today to explore the emerging field of biogravitational medicine and what it reveals about our relationship with gravity, the body, and health.

- What is biograviational medicine? (~3:30)

- The connection between health & biogravitational forces (~4:45)

- How Spiegel got interested in this topic (~6:40)

- How gravity affects IBS (~8:15)

- What is EDS? (~12:00)

- Holistic approach to gut health (~14:10)

- The role of the microbiome & biogravitational medicine (~18:20)

- The overarching role of gravity in our health (~24:00)

- How to optimize your health through gravity (~26:00)

- The effect on mental health (~31:10)

-  A protocol for mental resilience (~34:00)

- His current research (~35:30)

- Accessible ways to improve your health through gravity (~39:35)

- The mind-body connection (~41:45)

- The role of HRV (~43:35)

- Spiegel’s dream study (~45:40)

- The future of the field (~48:50)

Referenced in the episode: 

- Follow Spiegel on Instagram (@brennan_spiegel) 

- Learn more about Spiegel (www.BrennanSpiegelMD.com) 

- Pick up his book, Pull: How Gravity Shapes Your Body, Steadies the Mind, and Guides Our Health (https://www.amazon.com/Pull-Gravity-Shapes-Steadies-Guides/dp/1250371384)

- Check out his podcast (https://thegravitydoctors.com/) 

- What’s my Gravitype Quiz: https://virtualmedicine.org/pull/

- Research on gravity’s effect on the gut (DOI: 10.14309/ajg.0000000000002066) 

- Research on mental gravity (https://doi.org/10.3390/e25091275) 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“I want any woman going through the transition to know that you are not broken—you are just going through a profound transition,” explains Mariza Snyder, D.C. 

Mariza Snyder, D.C., functional practitioner, author of eight books, and women’s hormone expert, joins us today to explain how to navigate perimenopause with practical daily habits that support brain health, balance hormones, and help women thrive through this transformative phase. Plus: 

- Is perimenopause a second puberty? (~3:10)

- The most surprising symptoms of perimenopause (~5:45) 

- The power of nature & movement (~7:55)

- Eat to nourish your brain & hormones (~10:20)

- Prioritizing blood sugar balance (~11:15)

- How to protect your brain health (~13:00)

- The importance of resistance training (~14:50)

- Distinguishing between symptoms of burnout vs. perimenopause (~22:30)

-  Low-grade insulin resistance (~25:50)

- Symptoms vs lab work (~28:00)

- Snyder’s sleep routine (~29:40)

- The benefits of HRT (~33:20)

- Lifestyle changes to make before HRT (~35:30)

- How to know if HRT is for you? (~37:00)

- Depression & menopause (~39:15)

- The role of community (~41:30)

- Myths about perimenopause & menopause (~43:40)

- Closing thoughts (~49:30)

Referenced in the episode: 

- Follow Snyder on Instagram (@drmariza) 

- Check out her website (https://drmariza.com/) 

- Pick up her book, The Perimenopause Revolution 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“I want people to look at their toothpaste just like they look at their food labels,” says Staci Whitman, DMD. 

Staci Whitman, DMD, board-certified pediatric dentist and a leader in functional dentistry, joins us today to share science-backed insights on how your oral health influences your whole-body health, and the simple steps you can take to optimize it: 

- Oral health is the cornerstone of longevity (~3:00) 

- Oral health & cognitive function (~4:30)

- Testing (6:00)

- Symptoms of oral dysbiosis (~10:00)

- Nutrition for oral care (~12:00)

- The importance of nasal breathing (~14:30)

- Flossing & water picks (~15:00)

- The impact of ultra-processed foods (~16:00)

- Her daily routine (~17:00)

- How to find the best products (~21:00)

- The truth about fluoride (~25:00)

- What is dental fluorosis? (~30:00)

- Hydroxyapatite &  theobromine (~31:00)

- Her oral healthcare line, Fygg (~33:00)

- The case against mouthwash (~34:45)

- How to drink coffee to protect your teeth (~37:00)

- How to whiten your teeth (~38:00)

- The risks of veneers (~42:30)

- Root canal experiences (~43:15)

- The Institute of Functional Dentistry (~52:00)

Referenced in the episode: 

- Follow Whitman on Instagram (@doctor_staci & @feedyourgoodguys)

- Check out her website (https://doctorstaci.com/) 

- Use code MBG20 for 20% off a purchase at fygg.com (one-time and subscription)

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“When you gain muscle mass, a lot of other things begin to happen,” explains Ashley Damaj, BCBA, MSW, CN, CPT. 

Ashley Damaj, BCBA, MSW, CN, CPT, board-certified behavior analyst, nutritionist, therapist, trainer, and the founder of Mothership Wellness, joins us today to break down what it really takes to change your body and your habits, covering everything from behavior patterns and mindset shifts to muscle-building, nutrition, and sustainable routines for women. Plus: 

- Damaj’s background (~2:30)

- How to create long-term, sustainable change (~4:30)

- How to increase lean muscle mass & decrease body fat (~6:45)

- Holistic vs fitness nutrition (~8:30)

- Understanding motivations & limitations (~13:38)

- How to achieve your goals (~16:45)

- Finding trusted experts on social media (~19:00)

- Finding joy (~21:00)

- Carving out time to work out for busy moms (~23:45)

- How to model positive habits (~30:20)

- Changing your perspective on weight loss (~33:15)

- The importance of pre- & post-workout nutrition (~35:55)

- The best way to do cardio (~40:00)

- Rules of resistance training (~40:50)

- Alternate strength vs. hypertrophy training (~41:00)

- Increasing volume (~46:50)

- Sets, reps, & weight (~19:50)

- The power of functional training (~55:55)

- The importance of mindset (~56:50)

- The best way to optimize body composition (~59:50)

- Don’t forget carbs (~1:00:00)

- The importance of water & hydration (~1:01:50)

Referenced in the episode: 

- Follow her on Instagram (@mothershipwellness)  

- Check out her company, Mothership Wellness (https://www.mothershipwellnessinc.com/)   

- Work with her (https://www.mothershipwellnessinc.com/coaching)  

- Don’t miss out on these free resources:   

- Free Boss Mom's 5-Day Challenge

- Life Satisfaction Survey

- Vision Board Template

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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