Rich Roll

"I mean I you know I have a Whoop. I love it. I definitely check it every morning, but I try to have an armslength uh relationship with how I let that data impact me"

"I was court-mandated to go into AA. I didn't want to. But circumstances being as they were, I didn't really have a choice. And what I discovered instead was an incredibly vibrant and positive, smiling group of seemingly high functioning individuals."

"and then this salad that I get at Airwan, it's called the the I think it's called the Thai tofu salad"

"I bought one of those body composition scales like when it to celebrate like six months"

"So, basically just been on the indoor bike trainer alternating that with days of functional fitness"

"from all the time I spent meditating, that's probably one of the most important takeaways that I came away with"

"The pilgrimage is one where you think you're looking for meaning and it turns out that what you're doing is you're putting yourself in the position where meaning can find you"

"I tell people to start with, say, 10% of their body weight at first. Starting light is really important when you start."

"This is something I learned from Lisa Damour, the parenting expert, the Ask Lisa podcast, part of our network."

"really carving time out of your day to whether it's journal or some other kind of mindfulness practice to really hone your attention on your curiosity"

"David Senra's podcast who who hosts the founders podcast. He's like he's such he's so good at podcasting"

"Wim Hof method, it's around 30 very deep, very fast breaths through the mouth, through the nose, it doesn't matter. It's meant to stress you out. And then you hold your breath for 2, 3 minutes, which is meant to calm you down."

"I would recommend self-affirmation as a way for people to see their lives with more balance and perspective."

"The framework that I use in the book here is quit fit then grit. So you got to try a lot of things and you've got to be willing to quit and then eventually you find something where there's fit."

"I'm challenging all of you who are listening right now to give this a try for one week. Get light exposure within the first hour for one week."

"And if you complement that with a little bit of exercise, you can add another 25 to 50% depending on the intensity of the exercise."

"You read great books. Like you have to put these things around you, these structures in your life, these sources of inspiration that when you do feel that heartbreak, they help you get back on the bandwagon."

"Start taking a walk without your phone like 20 minutes a day. There's something about being in motion that really helps the psyche get out of log jams."

"When you go run errands, leave your phone in the glove compartment of your car. Go to the grocery store and just wait in line with nothing but yourself and your thoughts. Interesting things happen."

"And you hear this idea, eat the rainbow. Yes, part of it is the fiber, but let's not diminish that there's other things that are packaged in there that are good for our microbes."