Dr. Rhonda Patrick on Health, Longevity, and Wellness Strategies

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.

# Key Topics Covered:

• Omega-3 fatty acids and their importance
• Vaping and nicotine health risks
• Intermittent fasting and time-restricted eating
• Cognitive function and brain health
• Exercise routines and VO2 max improvement
• Cold and heat exposure benefits
• Sedentary lifestyle risks
• Muscle mass and aging

# Episode Timestamps:

• [00:00] Are Low Omega-3s Worse Than Smoking?
• [07:31] How to Know What Omega-3 Supplements to Use
• [12:53] The UK Are Banning Disposable Vapes
• [20:19] Discussing Forms of Intermittent Fasting
• [27:24] How to Incorporate Time-Restricted Eating Into Daily Life
• [42:07] How Important Are Leafy Greens?
• [48:11] The Biggest Movers for Cognitive Function
• [1:00:27] What Actually is Brain Fog?
• [1:14:08] The Keys to Improving Your Mood
• [1:32:32] An Ideal Cold & Heat Exposure Routine
• [1:49:18] The Physiological Response to Cold Exposure
• [2:08:25] How to Design an Exercise Routine
• [2:23:22] The Protocols to Improve VO2 Max
• [2:30:55] The Risks of Staying Sedentary
• [2:34:29] Walking After a Meal
• [2:40:34] At What Age Do You Stop Gaining Muscle Mass?
• [2:51:09] Refining the Story You Tell Yourself
• [2:56:03] Where to Find Rhonda

# Special Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify or Apple Podcasts: Get access to every episode 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Health, Longevity, and Wellness Strategies

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics Covered:

• Omega-3 supplementation and health impacts
• Vaping and nicotine effects
• Intermittent fasting and time-restricted eating
• Importance of leafy greens
• Factors affecting cognitive function
• Causes and remedies for brain fog
• Keys to improving mood
• Cold and heat exposure routines
• Designing effective exercise routines
• Protocols to improve VO2 max
• Risks of sedentary lifestyle
• Benefits of post-meal walking
• Muscle mass gain and aging
• Reframing personal narratives

# Resistance Training Routine Benefits:

• Muscle mass preservation
• Improved bone density
• Enhanced metabolic health
• Increased functional strength

# Episode Timestamps:

• 00:00 Are Low Omega-3s Worse Than Smoking?
• 07:31 How to Know What Omega-3 Supplements to Use
• 12:53 The UK Are Banning Disposable Vapes
• 20:19 Discussing Forms of Intermittent Fasting
• 27:24 How to Incorporate Time-Restricted Eating Into Daily Life
• 42:07 How Important Are Leafy Greens?
• 48:11 The Biggest Movers for Cognitive Function
• 1:00:27 What Actually is Brain Fog?
• 1:14:08 The Keys to Improving Your Mood
• 1:32:32 An Ideal Cold & Heat Exposure Routine
• 1:49:18 The Physiological Response to Cold Exposure
• 2:08:25 How to Design an Exercise Routine
• 2:23:22 The Protocols to Improve VO2 Max
• 2:30:55 The Risks of Staying Sedentary
• 2:34:29 Walking After a Meal
• 2:40:34 At What Age Do You Stop Gaining Muscle Mass?
• 2:51:09 Refining the Story You Tell Yourself
• 2:56:03 Where to Find Rhonda

# Special Offers:

• HVMN: 30% off first subscription order
• Momentous: 20% off all orders, up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack with first box

# Additional Resources:

• Spotify: Early access to episodes
• Apple Podcasts: Early access to episodes
• Free Reading List: 100 life-changing books
• Neutonic: Productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Sauna Use and Health Benefits

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Recommended Sauna Routine

• 4-7 sessions per week
• Aim to maximize health benefits

# Benefits of Regular Sauna Use

• Improved cardiovascular health
• Increased lifespan
• Enhanced heat shock protein response
• Better stress resilience

# Podcast Episode Highlights

00:00 Are Low Omega-3s Worse Than Smoking? 07:31 How to Know What Omega-3 Supplements to Use 12:53 The UK Are Banning Disposable Vapes 20:19 Discussing Forms of Intermittent Fasting 27:24 How to Incorporate Time-Restricted Eating Into Daily Life 42:07 How Important Are Leafy Greens? 48:11 The Biggest Movers for Cognitive Function 1:00:27 What Actually is Brain Fog? 1:14:08 The Keys to Improving Your Mood 1:32:32 An Ideal Cold & Heat Exposure Routine 1:49:18 The Physiological Response to Cold Exposure 2:08:25 How to Design an Exercise Routine 2:23:22 The Protocols to Improve VO2 Max 2:30:55 The Risks of Staying Sedentary 2:34:29 Walking After a Meal 2:40:34 At What Age Do You Stop Gaining Muscle Mass? 2:51:09 Refining the Story You Tell Yourself 2:56:03 Where to Find Rhonda

# Special Offers

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources

• Spotify or Apple Podcasts: Get access to every episode 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try the productivity energy drink

# Connect with Chris

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Cold Exposure, Omega-3s, and Longevity

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• Are low omega-3s worse for you than smoking?
• The health impacts of vaping and nicotine
• Best foods to boost metabolism
• A once-a-week workout that can de-age your heart by 20 years
• How to get the benefits of heat exposure without a sauna
• The health risks of being too sedentary

# Episode Timestamps:

• 00:00 Are Low Omega-3s Worse Than Smoking?
• 07:31 How to Know What Omega-3 Supplements to Use
• 12:53 The UK Are Banning Disposable Vapes
• 20:19 Discussing Forms of Intermittent Fasting
• 27:24 How to Incorporate Time-Restricted Eating Into Daily Life
• 42:07 How Important Are Leafy Greens?
• 48:11 The Biggest Movers for Cognitive Function
• 1:00:27 What Actually is Brain Fog?
• 1:14:08 The Keys to Improving Your Mood
• 1:32:32 An Ideal Cold & Heat Exposure Routine
• 1:49:18 The Physiological Response to Cold Exposure
• 2:08:25 How to Design an Exercise Routine
• 2:23:22 The Protocols to Improve VO2 Max
• 2:30:55 The Risks of Staying Sedentary
• 2:34:29 Walking After a Meal
• 2:40:34 At What Age Do You Stop Gaining Muscle Mass?
• 2:51:09 Refining the Story You Tell Yourself
• 2:56:03 Where to Find Rhonda

# Special Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify or Apple Podcasts: Get access to every episode 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Omega-3s, Longevity, and Health Optimization

Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• Are low omega-3s worse than smoking?
• Optimal omega-3 supplementation
• The UK's ban on disposable vapes
• Intermittent fasting and time-restricted eating
• Importance of leafy greens
• Cognitive function and brain fog
• Mood improvement strategies
• Cold and heat exposure routines
• Exercise protocols and VO2 max improvement
• Risks of sedentary lifestyle
• Muscle mass gain and aging

# Episode Timestamps:

00:00 Are Low Omega-3s Worse Than Smoking? 07:31 How to Know What Omega-3 Supplements to Use 12:53 The UK Are Banning Disposable Vapes 20:19 Discussing Forms of Intermittent Fasting 27:24 How to Incorporate Time-Restricted Eating Into Daily Life 42:07 How Important Are Leafy Greens? 48:11 The Biggest Movers for Cognitive Function 1:00:27 What Actually is Brain Fog? 1:14:08 The Keys to Improving Your Mood 1:32:32 An Ideal Cold & Heat Exposure Routine 1:49:18 The Physiological Response to Cold Exposure 2:08:25 How to Design an Exercise Routine 2:23:22 The Protocols to Improve VO2 Max 2:30:55 The Risks of Staying Sedentary 2:34:29 Walking After a Meal 2:40:34 At What Age Do You Stop Gaining Muscle Mass? 2:51:09 Refining the Story You Tell Yourself 2:56:03 Where to Find Rhonda

# Special Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D, and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify or Apple Podcasts: Access episodes 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Omega-3s, Longevity, and Health Optimization

Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• Are low omega-3s worse than smoking?
• Optimal omega-3 supplementation
• The UK's ban on disposable vapes
• Intermittent fasting and time-restricted eating
• Importance of leafy greens
• Cognitive function and brain fog
• Mood improvement strategies
• Cold and heat exposure routines
• Exercise protocols and VO2 max improvement
• Risks of sedentary lifestyle
• Muscle mass gain and aging

# Benefits of Optimizing Omega-3 Intake:

• Improved cardiovascular health
• Enhanced cognitive function
• Reduced inflammation
• Support for overall health and longevity

# Episode Timestamps:

00:00 Are Low Omega-3s Worse Than Smoking? 07:31 How to Know What Omega-3 Supplements to Use 12:53 The UK Are Banning Disposable Vapes 20:19 Discussing Forms of Intermittent Fasting 27:24 How to Incorporate Time-Restricted Eating Into Daily Life 42:07 How Important Are Leafy Greens? 48:11 The Biggest Movers for Cognitive Function 1:00:27 What Actually is Brain Fog? 1:14:08 The Keys to Improving Your Mood 1:32:32 An Ideal Cold & Heat Exposure Routine 1:49:18 The Physiological Response to Cold Exposure 2:08:25 How to Design an Exercise Routine 2:23:22 The Protocols to Improve VO2 Max 2:30:55 The Risks of Staying Sedentary 2:34:29 Walking After a Meal 2:40:34 At What Age Do You Stop Gaining Muscle Mass? 2:51:09 Refining the Story You Tell Yourself 2:56:03 Where to Find Rhonda

# Special Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D, and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify or Apple Podcasts: Get access to every episode 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Sauna Use and Health Benefits

Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Recommended Sauna Routine

• Aim for 4-7 sessions per week
• Maximize health benefits through regular use

# Benefits of Sauna Use

• Improved cardiovascular health
• Increased lifespan
• Enhanced heat shock protein response
• Better stress resilience

# Podcast Episode Highlights

Time Stamp	Topic
00:00	Are Low Omega-3s Worse Than Smoking?
07:31	How to Know What Omega-3 Supplements to Use
12:53	The UK Are Banning Disposable Vapes
20:19	Discussing Forms of Intermittent Fasting
27:24	How to Incorporate Time-Restricted Eating Into Daily Life
42:07	How Important Are Leafy Greens?
48:11	The Biggest Movers for Cognitive Function
1:00:27	What Actually is Brain Fog?
1:14:08	The Keys to Improving Your Mood
1:32:32	An Ideal Cold & Heat Exposure Routine
1:49:18	The Physiological Response to Cold Exposure
2:08:25	How to Design an Exercise Routine
2:23:22	The Protocols to Improve VO2 Max
2:30:55	The Risks of Staying Sedentary
2:34:29	Walking After a Meal
2:40:34	At What Age Do You Stop Gaining Muscle Mass?
2:51:09	Refining the Story You Tell Yourself
2:56:03	Where to Find Rhonda

# Special Offers

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources

• Spotify Podcast
• Apple Podcasts
• Reading List of 100 life-changing books
• Neutonic productivity energy drink

# Connect with Chris

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Improving Health and Longevity

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Episode Highlights

• Are low omega-3s worse for you than smoking cigarettes?
• Thoughts on vaping and nicotine
• Best foods to boost metabolism
• A once-a-week workout that can de-age your heart by 20 years
• How to get the benefits of heat exposure without a sauna
• Health risks of being too sedentary

# Topics Covered

00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda

# Special Offers

• Get 30% off your first subscription order at HVMN.com/modernwisdom (discount automatically applied)
• Get 20% off all Momentous orders and up to 32% off new customer subscriptions at livemomentous.com/modernwisdom (automatically applied at checkout)
• Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/wisdom (discount automatically applied)
• Get a Free Sample Pack of all LMNT Flavours with your first box at drinklmnt.com/modernwisdom (automatically applied at checkout)

# Additional Resources

• Subscribe on Spotify or Apple Podcasts for early access
• Get the free Reading List of 100 life-changing books here
• Try the productivity energy drink Neutonic here

# Connect with Chris

• Instagram: @chriswillx
• Twitter: @chriswillx
• Email: Contact form

Dr. Rhonda Patrick on Cold Exposure, Omega-3s, and Longevity

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• Are low omega-3s worse than smoking?
• The impact of vaping and nicotine
• Best foods to boost metabolism
• De-aging your heart with a once-a-week workout
• Benefits of heat exposure without a sauna
• Health risks of sedentary lifestyle

# Episode Timestamps:

• 00:00 Are Low Omega-3s Worse Than Smoking?
• 07:31 How to Know What Omega-3 Supplements to Use
• 12:53 The UK Are Banning Disposable Vapes
• 20:19 Discussing Forms of Intermittent Fasting
• 27:24 How to Incorporate Time-Restricted Eating Into Daily Life
• 42:07 How Important Are Leafy Greens?
• 48:11 The Biggest Movers for Cognitive Function
• 1:00:27 What Actually is Brain Fog?
• 1:14:08 The Keys to Improving Your Mood
• 1:32:32 An Ideal Cold & Heat Exposure Routine
• 1:49:18 The Physiological Response to Cold Exposure
• 2:08:25 How to Design an Exercise Routine
• 2:23:22 The Protocols to Improve VO2 Max
• 2:30:55 The Risks of Staying Sedentary
• 2:34:29 Walking After a Meal
• 2:40:34 At What Age Do You Stop Gaining Muscle Mass?
• 2:51:09 Refining the Story You Tell Yourself
• 2:56:03 Where to Find Rhonda

# Special Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify or Apple Podcasts: Get access to every episode 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Health, Longevity, and Wellness Strategies

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.

# Key Topics Covered:

• Omega-3 importance and supplementation
• Vaping and nicotine health impacts
• Intermittent fasting and time-restricted eating
• Cognitive function and brain health
• Mood improvement strategies
• Cold and heat exposure benefits
• Exercise routines for longevity
• VO2 max improvement
• Risks of sedentary lifestyle
• Muscle mass preservation with age

# Episode Timestamps:

• [00:00] Are Low Omega-3s Worse Than Smoking?
• [07:31] How to Know What Omega-3 Supplements to Use
• [12:53] The UK Are Banning Disposable Vapes
• [20:19] Discussing Forms of Intermittent Fasting
• [27:24] How to Incorporate Time-Restricted Eating Into Daily Life
• [42:07] How Important Are Leafy Greens?
• [48:11] The Biggest Movers for Cognitive Function
• [1:00:27] What Actually is Brain Fog?
• [1:14:08] The Keys to Improving Your Mood
• [1:32:32] An Ideal Cold & Heat Exposure Routine
• [1:49:18] The Physiological Response to Cold Exposure
• [2:08:25] How to Design an Exercise Routine
• [2:23:22] The Protocols to Improve VO2 Max
• [2:30:55] The Risks of Staying Sedentary
• [2:34:29] Walking After a Meal
• [2:40:34] At What Age Do You Stop Gaining Muscle Mass?
• [2:51:09] Refining the Story You Tell Yourself
• [2:56:03] Where to Find Rhonda

# Exclusive Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify or Apple Podcasts: Access episodes 10 hours before YouTube
• Reading List: 100 life-changing book recommendations
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Omega-3s, Vaping, and Longevity

Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• Are low omega-3 levels worse than smoking?
• The impact of vaping and nicotine on health
• Best foods to boost metabolism
• A once-a-week workout that can de-age your heart by 20 years
• How to get the benefits of heat exposure without a sauna
• Health risks of being too sedentary

# Episode Timestamps:

• [00:00] Are Low Omega-3s Worse Than Smoking?
• [07:31] How to Know What Omega-3 Supplements to Use
• [12:53] The UK Are Banning Disposable Vapes
• [20:19] Discussing Forms of Intermittent Fasting
• [27:24] How to Incorporate Time-Restricted Eating Into Daily Life
• [42:07] How Important Are Leafy Greens?
• [48:11] The Biggest Movers for Cognitive Function
• [1:00:27] What Actually is Brain Fog?
• [1:14:08] The Keys to Improving Your Mood
• [1:32:32] An Ideal Cold & Heat Exposure Routine
• [1:49:18] The Physiological Response to Cold Exposure
• [2:08:25] How to Design an Exercise Routine
• [2:23:22] The Protocols to Improve VO2 Max
• [2:30:55] The Risks of Staying Sedentary
• [2:34:29] Walking After a Meal
• [2:40:34] At What Age Do You Stop Gaining Muscle Mass?
• [2:51:09] Refining the Story You Tell Yourself
• [2:56:03] Where to Find Rhonda

# Special Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D, and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify or Apple Podcasts: Get access to every episode 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Sauna Use and Health Benefits

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Recommended Sauna Routine

• 4-7 sessions per week
• Aim to maximize health benefits

# Benefits of Regular Sauna Use

• Improved cardiovascular health
• Increased lifespan
• Enhanced heat shock protein response
• Better stress resilience

# Podcast Episode Highlights

00:00 Are Low Omega-3s Worse Than Smoking? 07:31 How to Know What Omega-3 Supplements to Use 12:53 The UK Are Banning Disposable Vapes 20:19 Discussing Forms of Intermittent Fasting 27:24 How to Incorporate Time-Restricted Eating Into Daily Life 42:07 How Important Are Leafy Greens? 48:11 The Biggest Movers for Cognitive Function 1:00:27 What Actually is Brain Fog? 1:14:08 The Keys to Improving Your Mood 1:32:32 An Ideal Cold & Heat Exposure Routine 1:49:18 The Physiological Response to Cold Exposure 2:08:25 How to Design an Exercise Routine 2:23:22 The Protocols to Improve VO2 Max 2:30:55 The Risks of Staying Sedentary 2:34:29 Walking After a Meal 2:40:34 At What Age Do You Stop Gaining Muscle Mass? 2:51:09 Refining the Story You Tell Yourself 2:56:03 Where to Find Rhonda

# Special Offers

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources

• Spotify or Apple Podcasts: Get access to every episode 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Cold Exposure, Omega-3s, and Longevity

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• [00:00] Are Low Omega-3s Worse Than Smoking?
• [07:31] How to Know What Omega-3 Supplements to Use
• [12:53] The UK Are Banning Disposable Vapes
• [20:19] Discussing Forms of Intermittent Fasting
• [27:24] How to Incorporate Time-Restricted Eating Into Daily Life
• [42:07] How Important Are Leafy Greens?
• [48:11] The Biggest Movers for Cognitive Function
• [1:00:27] What Actually is Brain Fog?
• [1:14:08] The Keys to Improving Your Mood
• [1:32:32] An Ideal Cold & Heat Exposure Routine
• [1:49:18] The Physiological Response to Cold Exposure
• [2:08:25] How to Design an Exercise Routine
• [2:23:22] The Protocols to Improve VO2 Max
• [2:30:55] The Risks of Staying Sedentary
• [2:34:29] Walking After a Meal
• [2:40:34] At What Age Do You Stop Gaining Muscle Mass?
• [2:51:09] Refining the Story You Tell Yourself
• [2:56:03] Where to Find Rhonda

# Benefits of Cold Exposure:

• Increased norepinephrine release
• Improved focus and attention
• Enhanced mitochondrial function
• Better stress resilience

# Special Offers:

• Get 30% off your first subscription order at HVMN.com/modernwisdom
• Get 20% off all Momentous orders and up to 32% off new customer subscriptions at livemomentous.com/modernwisdom
• Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/wisdom
• Get a Free Sample Pack of all LMNT Flavours with your first box at drinklmnt.com/modernwisdom

# Additional Resources:

• Free Reading List of 100 life-changing books
• Try Neutonic productivity energy drink
• Listen early on Spotify or Apple Podcasts

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Longevity, Omega-3s, and Exercise

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• Are low omega-3s worse for you than smoking?
• The health impacts of vaping and nicotine
• Best foods to boost metabolism
• A once-a-week workout that can de-age your heart by 20 years
• How to get the benefits of heat exposure without a sauna
• The health risks of being too sedentary

# Episode Timestamps:

• 00:00 Are Low Omega-3s Worse Than Smoking?
• 07:31 How to Know What Omega-3 Supplements to Use
• 12:53 The UK Are Banning Disposable Vapes
• 20:19 Discussing Forms of Intermittent Fasting
• 27:24 How to Incorporate Time-Restricted Eating Into Daily Life
• 42:07 How Important Are Leafy Greens?
• 48:11 The Biggest Movers for Cognitive Function
• 1:00:27 What Actually is Brain Fog?
• 1:14:08 The Keys to Improving Your Mood
• 1:32:32 An Ideal Cold & Heat Exposure Routine
• 1:49:18 The Physiological Response to Cold Exposure
• 2:08:25 How to Design an Exercise Routine
• 2:23:22 The Protocols to Improve VO2 Max
• 2:30:55 The Risks of Staying Sedentary
• 2:34:29 Walking After a Meal
• 2:40:34 At What Age Do You Stop Gaining Muscle Mass?
• 2:51:09 Refining the Story You Tell Yourself
• 2:56:03 Where to Find Rhonda

# Resistance Training Benefits:

• Muscle mass preservation
• Improved bone density
• Enhanced metabolic health
• Increased functional strength

# Sponsor Links:

• HVMN - 30% off first subscription order
• Momentous - 20% off all orders, up to 32% off new customer subscriptions
• AG1 - 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT - Free Sample Pack with first box

# Additional Resources:

• Spotify Podcast
• Apple Podcasts
• Reading List of 100 life-changing books
• Neutonic productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Omega-3s, Longevity, and Optimizing Health

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• Are low omega-3 levels worse than smoking?
• Optimal omega-3 supplementation
• Vaping and nicotine health impacts
• Intermittent fasting and time-restricted eating
• Importance of leafy greens
• Factors affecting cognitive function
• Understanding and addressing brain fog
• Keys to improving mood
• Cold and heat exposure routines
• Designing an effective exercise routine
• Protocols to improve VO2 max
• Risks of sedentary behavior
• Benefits of post-meal walking
• Muscle mass gain throughout aging
• Refining personal narratives

# Episode Timestamps:

00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda

# Special Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify Podcast
• Apple Podcasts
• Reading List of 100 life-changing books
• Neutonic productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Health, Longevity, and Wellness Strategies

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.

# Key Topics Covered:

• Omega-3 importance and supplementation
• Vaping and nicotine health impacts
• Intermittent fasting and time-restricted eating
• Cognitive function and brain health
• Mood improvement strategies
• Cold and heat exposure benefits
• Exercise routines for longevity
• VO2 max improvement
• Risks of sedentary lifestyle
• Muscle mass preservation with age

# Episode Timestamps:

• 00:00 Are Low Omega-3s Worse Than Smoking?
• 07:31 How to Know What Omega-3 Supplements to Use
• 12:53 The UK Are Banning Disposable Vapes
• 20:19 Discussing Forms of Intermittent Fasting
• 27:24 How to Incorporate Time-Restricted Eating Into Daily Life
• 42:07 How Important Are Leafy Greens?
• 48:11 The Biggest Movers for Cognitive Function
• 1:00:27 What Actually is Brain Fog?
• 1:14:08 The Keys to Improving Your Mood
• 1:32:32 An Ideal Cold & Heat Exposure Routine
• 1:49:18 The Physiological Response to Cold Exposure
• 2:08:25 How to Design an Exercise Routine
• 2:23:22 The Protocols to Improve VO2 Max
• 2:30:55 The Risks of Staying Sedentary
• 2:34:29 Walking After a Meal
• 2:40:34 At What Age Do You Stop Gaining Muscle Mass?
• 2:51:09 Refining the Story You Tell Yourself
• 2:56:03 Where to Find Rhonda

# Special Offers:

• HVMN: 30% off first subscription order
• Momentous: 20% off all orders, up to 32% off new subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack with first box

# Additional Resources:

• Spotify: Early access to episodes
• Apple Podcasts: Early access to episodes
• Free Reading List: 100 life-changing books
• Neutonic: Productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Cold Exposure, Omega-3s, and Longevity

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• Are low omega-3s worse than smoking?
• The impact of vaping and nicotine
• Best foods to boost metabolism
• De-aging your heart with a once-a-week workout
• Benefits of heat exposure without a sauna
• Health risks of sedentary lifestyle

# Episode Timestamps:

• [00:00] Are Low Omega-3s Worse Than Smoking?
• [07:31] How to Know What Omega-3 Supplements to Use
• [12:53] The UK Are Banning Disposable Vapes
• [20:19] Discussing Forms of Intermittent Fasting
• [27:24] How to Incorporate Time-Restricted Eating Into Daily Life
• [42:07] How Important Are Leafy Greens?
• [48:11] The Biggest Movers for Cognitive Function
• [1:00:27] What Actually is Brain Fog?
• [1:14:08] The Keys to Improving Your Mood
• [1:32:32] An Ideal Cold & Heat Exposure Routine
• [1:49:18] The Physiological Response to Cold Exposure
• [2:08:25] How to Design an Exercise Routine
• [2:23:22] The Protocols to Improve VO2 Max
• [2:30:55] The Risks of Staying Sedentary
• [2:34:29] Walking After a Meal
• [2:40:34] At What Age Do You Stop Gaining Muscle Mass?
• [2:51:09] Refining the Story You Tell Yourself
• [2:56:03] Where to Find Rhonda

# Sponsor Links:

• HVMN - 30% off first subscription order
• Momentous - 20% off all orders, up to 32% off new customer subscriptions
• AG1 - 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT - Free Sample Pack with first box

# Additional Resources:

• Spotify or Apple Podcasts - Get access to episodes 10 hours before YouTube
• Reading List - 100 life-changing books
• Neutonic - Productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Omega-3s, Longevity, and Optimizing Health

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics:

• [00:00] Are Low Omega-3s Worse Than Smoking?
• [07:31] How to Know What Omega-3 Supplements to Use
• [12:53] The UK Are Banning Disposable Vapes
• [20:19] Discussing Forms of Intermittent Fasting
• [27:24] How to Incorporate Time-Restricted Eating Into Daily Life
• [42:07] How Important Are Leafy Greens?
• [48:11] The Biggest Movers for Cognitive Function
• [1:00:27] What Actually is Brain Fog?
• [1:14:08] The Keys to Improving Your Mood
• [1:32:32] An Ideal Cold & Heat Exposure Routine
• [1:49:18] The Physiological Response to Cold Exposure
• [2:08:25] How to Design an Exercise Routine
• [2:23:22] The Protocols to Improve VO2 Max
• [2:30:55] The Risks of Staying Sedentary
• [2:34:29] Walking After a Meal
• [2:40:34] At What Age Do You Stop Gaining Muscle Mass?
• [2:51:09] Refining the Story You Tell Yourself
• [2:56:03] Where to Find Rhonda

# Benefits of Optimizing Omega-3 Intake:

• Improved cardiovascular health
• Enhanced cognitive function
• Reduced inflammation
• Support for overall health and longevity

# Special Offers:

• Get 30% off your first subscription order at HVMN.com/modernwisdom
• Get 20% off all Momentous orders and up to 32% off new customer subscriptions at livemomentous.com/modernwisdom
• Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/wisdom
• Get a Free Sample Pack of all LMNT Flavours with your first box at drinklmnt.com/modernwisdom

# Additional Resources:

• Get access to every episode 10 hours before YouTube:
  • Spotify
  • Apple Podcasts
• Free Reading List of 100 life-changing books
• Try Neutonic productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Sauna Use and Health Benefits

Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Recommended Sauna Routine

• Aim for 4-7 sessions per week
• Maximize health benefits through regular use

# Benefits of Sauna Use

• Improved cardiovascular health
• Increased lifespan
• Enhanced heat shock protein response
• Better stress resilience

# Podcast Episode Highlights

Time	Topic
00:00	Are Low Omega-3s Worse Than Smoking?
07:31	How to Know What Omega-3 Supplements to Use
12:53	The UK Are Banning Disposable Vapes
20:19	Discussing Forms of Intermittent Fasting
27:24	How to Incorporate Time-Restricted Eating Into Daily Life
42:07	How Important Are Leafy Greens?
48:11	The Biggest Movers for Cognitive Function
1:00:27	What Actually is Brain Fog?
1:14:08	The Keys to Improving Your Mood
1:32:32	An Ideal Cold & Heat Exposure Routine
1:49:18	The Physiological Response to Cold Exposure
2:08:25	How to Design an Exercise Routine
2:23:22	The Protocols to Improve VO2 Max
2:30:55	The Risks of Staying Sedentary
2:34:29	Walking After a Meal
2:40:34	At What Age Do You Stop Gaining Muscle Mass?
2:51:09	Refining the Story You Tell Yourself
2:56:03	Where to Find Rhonda

# Special Offers

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources

• Spotify Podcast
• Apple Podcasts
• Reading List of 100 life-changing books
• Neutonic productivity energy drink

# Connect with Chris

• Instagram
• Twitter
• Email

Dr. Rhonda Patrick on Health, Longevity, and Cognitive Function

Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.

# Key Topics Covered:

• Omega-3 fatty acids and their importance
• Vaping and nicotine effects
• Intermittent fasting and time-restricted eating
• Cognitive function and brain health
• Exercise routines and VO2 max improvement
• Cold and heat exposure benefits
• Sedentary lifestyle risks
• Muscle mass and aging

# Episode Timestamps:

• [00:00] Are Low Omega-3s Worse Than Smoking?
• [07:31] How to Know What Omega-3 Supplements to Use
• [12:53] The UK Are Banning Disposable Vapes
• [20:19] Discussing Forms of Intermittent Fasting
• [27:24] How to Incorporate Time-Restricted Eating Into Daily Life
• [42:07] How Important Are Leafy Greens?
• [48:11] The Biggest Movers for Cognitive Function
• [1:00:27] What Actually is Brain Fog?
• [1:14:08] The Keys to Improving Your Mood
• [1:32:32] An Ideal Cold & Heat Exposure Routine
• [1:49:18] The Physiological Response to Cold Exposure
• [2:08:25] How to Design an Exercise Routine
• [2:23:22] The Protocols to Improve VO2 Max
• [2:30:55] The Risks of Staying Sedentary
• [2:34:29] Walking After a Meal
• [2:40:34] At What Age Do You Stop Gaining Muscle Mass?
• [2:51:09] Refining the Story You Tell Yourself
• [2:56:03] Where to Find Rhonda

# Special Offers:

• HVMN: 30% off your first subscription order
• Momentous: 20% off all orders and up to 32% off new customer subscriptions
• AG1: 5 Free Travel Packs, Free Liquid Vitamin D and more
• LMNT: Free Sample Pack of all flavors with your first box

# Additional Resources:

• Spotify or Apple Podcasts: Get access to every episode 10 hours before YouTube
• Reading List: 100 life-changing books
• Neutonic: Try Chris's productivity energy drink

# Connect with Chris:

• Instagram
• Twitter
• Email

discipline #stoicism #motivation

This routine focuses on building discipline as a supportive practice, not self-punishment. Benefits include:

• Developing discipline as a positive, sustainable habit
• Avoiding burnout and maintaining consistency
• Appreciating the process and your efforts

Ryan Holiday is a podcaster, marketer and an author.

Discipline is one of the modern world's hot topics. Because it's become apparent that in order to achieve anything, you must be able to temper your desires and direct your efforts. The Stoics believed this 2000 years ago and between then and now there's been a plethora of historical examples which can teach us how to build and sustain discipline.

Expect to learn why sanity is your most precious resource, why discipline without an end goal is pointless, how to stay disciplined when success arrives, why Martin Luther King let a Nazi punch him in the face, how to enforce discipline without lambasting yourself for falling short, what Eisenhower's smoking habit can teach us about self control, why 75 hard might not build discipline long term and much more...

Sponsors:

• Get £150 discount on Eight Sleep products at https://eightsleep.com/modernwisdom (discount automatically applied)
• Get the Whoop 4.0 for free and get your first month for free at http://join.whoop.com/modernwisdom (discount automatically applied)
• Get over 37% discount on all products site-wide from MyProtein at https://bit.ly/proteinwisdom (use code: MODERNWISDOM)

Extra Stuff:

• Buy Discipline Is Destiny - https://amzn.to/3RQDnvL
• Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/
• To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

Timestamps:

• 00:00 Intro
• 00:28 The Power of Sanity & Consistency
• 09:53 Direction Helps Discipline
• 14:28 Maintaining Discipline at the Top
• 27:15 Lessons from Marcus Aurelius
• 38:08 How Principles Can Aid Focus
• 44:30 The Downside of High Standards
• 53:37 The Tragedies of Lou Gehrig & Babe Ruth
• 58:19 Can You Achieve Extreme Results in a Balanced Life?
• 1:08:02 What Ryan Learned from Queen Elizabeth
• 1:15:13 The Virtue of Persevering Through Trials
• 1:27:08 Dwight Eisenhower's Smoking Habit
• 1:31:59 Cautionary Tales from History
• 1:37:13 Where to Find Ryan

Listen on:

• Apple Podcasts: https://apple.co/2MNqIgw
• Spotify: https://spoti.fi/2LSimPn

Get in touch:

• Instagram: https://www.instagram.com/chriswillx
• Twitter: https://www.twitter.com/chriswillx
• Email: https://chriswillx.com/contact/

discipline #stoicism #motivation

This routine helps you start your day with clarity and purpose by reflecting on your goals, priorities, and potential obstacles. Benefits include:

• Gaining a clear sense of direction for the day ahead
• Identifying potential challenges and how to navigate them
• Aligning your actions with your long-term objectives

Ryan Holiday is a podcaster, marketer and an author.

Discipline is one of the modern world's hot topics. Because it's become apparent that in order to achieve anything, you must be able to temper your desires and direct your efforts. The Stoics believed this 2000 years ago and between then and now there's been a plethora of historical examples which can teach us how to build and sustain discipline.

Expect to learn why sanity is your most precious resource, why discipline without an end goal is pointless, how to stay disciplined when success arrives, why Martin Luther King let a Nazi punch him in the face, how to enforce discipline without lambasting yourself for falling short, what Eisenhower's smoking habit can teach us about self control, why 75 hard might not build discipline long term and much more...

Sponsors:

• Get £150 discount on Eight Sleep products at https://eightsleep.com/modernwisdom (discount automatically applied)
• Get the Whoop 4.0 for free and get your first month for free at http://join.whoop.com/modernwisdom (discount automatically applied)
• Get over 37% discount on all products site-wide from MyProtein at https://bit.ly/proteinwisdom (use code: MODERNWISDOM)

Extra Stuff:

• Buy Discipline Is Destiny - https://amzn.to/3RQDnvL
• Check out Ryan's website - http://dailystoic.com/
• Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/
• To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

Timestamps:

• 00:00 Intro
• 00:28 The Power of Sanity & Consistency
• 09:53 Direction Helps Discipline
• 14:28 Maintaining Discipline at the Top
• 27:15 Lessons from Marcus Aurelius
• 38:08 How Principles Can Aid Focus
• 44:30 The Downside of High Standards
• 53:37 The Tragedies of Lou Gehrig & Babe Ruth
• 58:19 Can You Achieve Extreme Results in a Balanced Life?
• 1:08:02 What Ryan Learned from Queen Elizabeth
• 1:15:13 The Virtue of Persevering Through Trials
• 1:27:08 Dwight Eisenhower's Smoking Habit
• 1:31:59 Cautionary Tales from History
• 1:37:13 Where to Find Ryan

Get my free Reading List of 100 life-changing books here - https://chriswillx.com/books/

Listen on:

• Apple Podcasts: https://apple.co/2MNqIgw
• Spotify: https://spoti.fi/2LSimPn

Get in touch:

• Instagram: https://www.instagram.com/chriswillx
• Twitter: https://www.twitter.com/chriswillx
• Email: https://chriswillx.com/contact/

High-Intensity Interval Training (HIIT) Routine

A high-intensity interval training (HIIT) routine designed to spike your heart rate and improve cardiovascular fitness in a short period of time. These intense bursts get your heart pumping to enhance VO2 max.

Benefits: ✅ Increases VO2 max over time
✅ Builds endurance and stamina
✅ Efficient calorie burn

Chris and Dr. Rhonda Patrick discuss Dr. Patrick's favorite new cardio routine. What is Dr. Rhonda Patrick's opinion on Peter Attia? Does Dr. Rhonda Patrick find VO2 max to be a useful metric of good health? What form of cardio does Dr. Rhonda Patrick recommend everyone do at least once a week?

Links:

• Get 30% off your first Ketone-IQ subscription order at https://HVMN.com/modernwisdom
• Get access to every episode 10 hours before YouTube by subscribing for free on Spotify or Apple Podcasts
• Get Chris' free Reading List of 100 life-changing books here
• Try Chris' productivity energy drink Neutonic here

Connect:

• Instagram: https://www.instagram.com/chriswillx
• Twitter: https://www.twitter.com/chriswillx
• Email: https://chriswillx.com/contact/

Vigorous Cardiovascular Exercise Routine

A routine focused on vigorous cardiovascular exercise to improve VO2 max and endurance. These intense sessions push your heart rate into the 75-85% max range for 20-30 minutes.

Benefits: ✅ Increases VO2 max over time
✅ Builds cardiovascular fitness
✅ Improves exercise performance

Chris and Dr. Rhonda Patrick discuss Dr. Patrick's favorite new cardio routine. What is Dr. Rhonda Patrick's opinion on Peter Attia? Does Dr. Rhonda Patrick find VO2 max to be a useful metric of good health? What form of cardio does Dr. Rhonda Patrick recommend everyone do at least once a week?

Links:

• Get 30% off your first Ketone-IQ subscription order at https://HVMN.com/modernwisdom
• Get access to every episode 10 hours before YouTube by subscribing for free on Spotify or Apple Podcasts
• Get the free Reading List of 100 life-changing books here
• Try the productivity energy drink Neutonic here

Connect:

• Instagram: https://www.instagram.com/chriswillx
• Twitter: https://www.twitter.com/chriswillx
• Email: https://chriswillx.com/contact/

The Norwegian 4x4 Cardio Routine

The Norwegian 4x4 is a high-intensity interval training protocol designed to maximize VO2 max and cardiovascular fitness. It consists of 4 rounds of 4 minutes of intense exercise followed by 3 minutes of recovery. This intense routine is recommended once per week.

Benefits:

✅ Improves VO2 max and cardiovascular health
✅ Reverses effects of cardiac aging
✅ Increases exercise capacity and endurance

Chris and Dr. Rhonda Patrick discuss Dr. Patrick's favorite new cardio routine. What is Dr. Rhonda Patrick's opinion on Peter Attia? Does Dr. Rhonda Patrick find VO2 max to be a useful metric of good health? What form of cardio does Dr. Rhonda Patrick recommend everyone do at least once a week?

Links:

• Get 30% off your first Ketone-IQ subscription order at https://HVMN.com/modernwisdom
• Get access to every episode 10 hours before YouTube by subscribing for free on Spotify or Apple Podcasts
• Get Chris's free Reading List of 100 life-changing books here
• Try Chris's productivity energy drink Neutonic here

Connect:

• Instagram: https://www.instagram.com/chriswillx
• Twitter: https://www.twitter.com/chriswillx
• Email: https://chriswillx.com/contact/

productivity #gtd #davidallen

A routine for capturing new inputs, ideas, and commitments as they arise throughout your day and processing them into actionable next steps. This prevents things from slipping through the cracks and building up ambient anxiety.

David Allen is a productivity consultant and the author of Getting Things Done - the most famous productivity system on the planet.

Today I speak to the grandfather of the modern productivity movement. David is the creator of Getting Things Done.

Expect to learn David's 5-step process for organising your life, why your brain is a terrible library, what apps & systems David uses to enhance his own life, where he sees the future of productivity going and much more...

Sponsor: Shop Tailored Athlete's full range at https://link.tailoredathlete.co.uk/modernwisdom (FREE shipping automatically applied at checkout)

Extra Stuff:

• Getting Things Done
• David's Website
• Get the Ultimate Life Hacks List

Listen:
Search "Modern Wisdom" on any Podcast App or click:

• iTunes
• Spotify
• Stitcher

Connect:

• Instagram
• Twitter
• Email: modernwisdompodcast@gmail.com

productivity #gtd #davidallen

# A routine to review and regroup your commitments, projects, and next actions on a weekly basis. This helps ensure your external brain is up-to-date and you can trust it, allowing your mind to be clear and present.

David Allen is a productivity consultant and an author. He is the creator of Getting Things Done - the most famous productivity system on the planet.

Today I speak to the grandfather of the modern productivity movement. Expect to learn David's 5-step process for organising your life, why your brain is a terrible library, what apps & systems David uses to enhance his own life, where he sees the future of productivity going and much more...

# Sponsor:

Shop Tailored Athlete's full range at https://link.tailoredathlete.co.uk/modernwisdom (FREE shipping automatically applied at checkout)

# Extra Stuff:

• Buy Getting Things Done - https://amzn.to/3hWk5Vh
• Check out David's Website - https://gettingthingsdone.com/
• Get my free Ultimate Life Hacks List to 10x your daily productivity → https://chriswillx.com/lifehacks/

# Listen to all episodes online:

• Search "Modern Wisdom" on any Podcast App or click here:
  • iTunes: https://apple.co/2MNqIgw
  • Spotify: https://spoti.fi/2LSimPn
  • Stitcher: https://www.stitcher.com/podcast/modern-wisdom

# Get in touch:

• In the comments below or head to...
  • Instagram: https://www.instagram.com/chriswillx
  • Twitter: https://www.twitter.com/chriswillx
  • Email: modernwisdompodcast@gmail.com

Before ending your day, take a moment to review your actions and realign with your highest aims.

Benefits:

• 🧘‍♂️ Cultivate presence and self-awareness
• 🎯 Identify areas for improvement
• ♻️ Break unproductive patterns

Dr Jordan B. Peterson is a clinical psychologist, podcaster, speaker and an author.

Finding meaning in the modern world can be a difficult task. When life is convenient and comfortable, discovering our purpose and facing hard things can be increasingly tough. But there are some reliable routes toward the greatest adventure of your life.

Expect to learn why you are morally obligated to do remarkable things, where the most important adventure is to be found in life, my war on cynicism, the delusions that destroy your happiness, Jordan's opinion on Douglas Murray, why you don't want to be Elon Musk, why the world has abandoned a belief in god, what it's like to work with Ben Shapiro, whether universities are salvageable and much more...

# When you encounter difficulties or setbacks, use this routine to maintain faith, seek understanding, and move forward with courage.

Benefits:

• 💡 Gain insights into your blind spots
• 🧗‍♀️ Develop the resilience to overcome obstacles
• 🔄 Break through cycles of avoidance and stagnation

Dr Jordan B. Peterson is a clinical psychologist, podcaster, speaker and an author.

Finding meaning in the modern world can be a difficult task. When life is convenient and comfortable, discovering our purpose and facing hard things can be increasingly tough. But there are some reliable routes toward the greatest adventure of your life.

Expect to learn why you are morally obligated to do remarkable things, where the most important adventure is to be found in life, my war on cynicism, the delusions that destroy your happiness, Jordan's opinion on Douglas Murray, why you don't want to be Elon Musk, why the world has abandoned a belief in god, what it's like to work with Ben Shapiro, whether universities are salvageable and much more...

Sponsors:

• Get 20% discount on your first order from Maui Nui Venison at https://www.mauinuivenison.com/modernwisdom (discount automatically applied)
• Get 20% discount & free shipping on your Lawnmower 5.0 at https://manscaped.com/wisdom (use code WISDOM)
• Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout)

Extra Stuff:

• Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/
• Buy my productivity energy drink Neutonic: https://neutonic.com/modernwisdom

psychology #jordanpeterson #mindset

Timestamps:

• 00:00 Why We Need to Experience Difficulty
• 03:04 Is Cynicism Helpful?
• 10:20 The Inner Citadel
• 16:44 Balancing Happiness & High Standards
• 23:43 Who Are You Comparing Yourself To?
• 28:30 What It's Like to Be Elon Musk
• 34:31 Has Fame Changed Jordan?
• 47:43 Why You Should Always Tell the Truth
• 54:20 How Pickup Artistry Created Incels
• 1:06:20 Reflecting on the New York Times Hit Piece
• 1:13:38 Being Grateful For Suffering
• 1:23:23 The Decline of Mental Health in Young Adults
• 1:37:26 Reacting to Forecasts of Population Decline
• 1:44:55 Being Friends With Douglas Murray
• 1:49:41 Are Our Intellectuals Limited By the Culture War?
• 1:53:53 Jordan's Wrestling With God
• 2:07:30 Celebrities With Unearned Moral Reputations
• 2:16:44 The Decision to Avoid Decisions
• 2:22:17 How to Know If You Should End a Relationship
• 2:33:36 The Happiness of Pursuit
• 2:40:40 Where to Find Difficulty in a Comfortable World
• 2:50:07 Are Universities Dying?
• 2:55:38 The Benefits of Monk Mode
• 3:00:10 What's Wrong With Creating an Online Persona
• 3:11:19 What's Next For Jordan
• 3:19:56 How Jordan Relaxes After a Show

Additional Links:

• Get access to every episode 10 hours before YouTube by subscribing for free on Spotify - https://spoti.fi/2LSimPn or Apple Podcasts - https://apple.co/2MNqIgw
• Get my free Reading List of 100 life-changing books here - https://chriswillx.com/books/
• Try my productivity energy drink Neutonic here - https://neutonic.com/modernwisdom

Connect:

• Instagram: https://www.instagram.com/chriswillx
• Twitter: https://www.twitter.com/chriswillx
• Email: https://chriswillx.com/contact/

Start your day by reflecting on your aims and orienting yourself towards the truth. This routine helps you maintain faith, face challenges with courage, and strive for the highest good.

Benefits: ✨ Cultivate humility and openness to learning
💪 Build resilience to confront life's difficulties
🌟 Align your actions with your deepest values

Dr Jordan B. Peterson is a clinical psychologist, podcaster, speaker and an author.

Finding meaning in the modern world can be a difficult task. When life is convenient and comfortable, discovering our purpose and facing hard things can be increasingly tough. But there are some reliable routes toward the greatest adventure of your life.

Expect to learn why you are morally obligated to do remarkable things, where the most important adventure is to be found in life, my war on cynicism, the delusions that destroy your happiness, Jordan's opinion on Douglas Murray, why you don't want to be Elon Musk, why the world has abandoned a belief in god, what it's like to work with Ben Shapiro, whether universities are salvageable and much more...