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Rich Roll

A master-class in personal and professional development, ultra-athlete, wellness evangelist and bestselling author Rich Roll delves deep with the world's brightest and most thought provoking thought leaders to educate, inspire and empower you to unleash your best, most authentic self. More at: https://richroll.com

The Rich Roll Podcast

Happy holidays from the RRP mothership.

Another year in the rearview. Time for what's become one of my favorite traditions, our annual “Best Of.” 12 years running now.

This year was packed with an astonishing array of guests—too many to feature here.

Part 1 revisits the year's most powerful moments: longevity science, neuroplasticity, happiness research, emotional regulation, consciousness, and what it actually takes to change.

I'm filled with gratitude for our guests, my team, and most of all—for you. I don't take your attention and support for granted. Here's to growing together in 2026.

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Today’s Sponsors:

On: High-performance shoes & apparel crafted for comfort and style

👉🏼https://www.on.com/richroll

AG1: Get their best offer ever – Welcome Kit, Omega 3's, D3+K2, Flavor Sampler, plus AGZ sleep supplement FREE ($126 in gifts)

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Prolon: Get 15% OFF plus a FREE bonus gift

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Calm: Get 40% off a Calm Premium subscription

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Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order

👉🏼https://www.livemomentous.com/richroll

Roka: Unlock 20% OFF your order with code RICHROLL

👉🏼https://www.ROKA.com/RICHROLL 

 Rivian: Electric vehicles that keep the world adventurous forever

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Check out all of the amazing discounts from our Sponsors

👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Best of 2025 (Part One): Conversations That Shaped Us

Kevin Hall, Ph.D., is a physicist-turned-nutrition scientist whose rigorous research has upended some of our most sacrosanct beliefs about metabolism, dieting, and weight loss.

This conversation explores why diets fail, the truth behind the "slow metabolism" myth, how ultra-processed foods hijack our biology, and why the 800-pound gorilla driving the obesity epidemic isn't willpower—it's our toxic food environment.

He also opens up about his decision to leave the NIH after 20 years due to political interference with his research.

Kevin is an honest actor, always trying to set matters to rights amidst a hurricane of nutritional misinformation. Enjoy!

Show notes + MORE
Watch on YouTubeNewsletter Sign-Up

Today’s Sponsors:

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll

Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order

👉🏼https://www.livemomentous.com/richroll 

Seed: Use code RICHROLL20 for 20% OFF your first order👉🏼https://www.seed.com/RichRoll

Roka: Unlock 20% OFF your order with code RICHROLL👉🏼https://www.ROKA.com/RICHROLL

BetterHelp: Get 10% OFF the first month 👉🏼https://www.betterhelp.com/richroll

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Kevin Hall, PhD On The Science & Politics of Weight Loss

Rutger Bregman is a Dutch historian, bestselling author, and the guy who went viral telling Davos billionaires to pay their taxes.

This conversation is a salve for the crisis of meaning percolating through modern life. We explore Rutger's pragmatic antidote—moral ambition—and discuss why a quarter of workers believe their jobs are socially useless, what the abolitionists teach us about coalition-building, and why factory farming may be the ethical abomination future historians judge us for most harshly.

Rutger's conviction is rare and infectious. By the end of our conversation, I was so inspired that I committed $25K to his organization’s new US Food System Reform Program, a cause area that is deeply important to me.

Final Note: Through December 31st, every dollar to moralambition.org/food is matched. I hope you’ll consider joining me today in making a donation to this impactful organization. See the links in our newsletter, on our website, and in our Substack. Let’s lean into our own moral ambition and do something truly meaningful, together.

Show notes + MORE

Watch on YouTube

Newsletter Sign-Up

Today’s Sponsors:

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll 

Roka: Unlock 20% OFF your order with code RICHROLL👉🏼https://www.ROKA.com/RICHROLL

AG1: Get their best offer ever – Welcome Kit, Omega 3's, D3+K2, Flavor Sampler, plus AGZ sleep supplement FREE ($126 in gifts)👉🏼https://www.drinkAG1.com/richroll

Bon Charge: Get 15% OFF all my favorite wellness products w/ code RICHROLL👉🏼https://www.boncharge.com

BetterHelp: Get 10% OFF the first month👉🏼https://www.betterhelp.com/richroll

Squarespace: Use code RichRoll to save 10% off your first order of a website or domain👉🏼http://www.squarespace.com/RichRoll

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Let’s Make The World Wildly Better: Rutger Bregman On Moral Ambition

Gregg Renfrew is the founder of Beautycounter and now Counter—a pioneer in the clean beauty movement.

Five years after our first exchange, Gregg returns with her story about navigating imposed change. After losing her company, she bought it back out of foreclosure in 48 hours—then let it die to save it. Today, we explore identity collapse, decoupling self-worth from success, why selling control means losing it, and the beauty industry's toxin loopholes.

Along the way, we confront rebuilding when everything you've created is stripped away.

This is an honest conversation about ego, humility, and the courage to begin again. Enjoy!

Show notes + MORE

Watch on YouTube

Newsletter Sign-Up

Today’s Sponsors:

Go Brewing: Use the code Rich Roll for 15% OFF👉🏼https://www.gobrewing.com 

Seed: Use code RICHROLL20 for 20% OFF your first order👉🏼https://www.seed.com/RichRoll20

Squarespace: Use code RichRoll to save 10% off your first order of a website or domain👉🏼http://www.squarespace.com/RichRoll

 

Whoop: The all-new WHOOP 5.0 is here! Get your first month FREE👉🏼https://www.join.whoop.com/Roll 

Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼https://www.livemomentous.com/richroll

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll 

LMNT: Get a free LMNT Sample Pack with any purchase👉🏼https://www.drinklmnt.com/richroll 

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Gregg Renfrew Is Making Counter Moves in Clean Beauty

Roll On returns! Just in time for the holiday gauntlet.

Adam Skolnick and I unpack three questions the season demands: how to navigate family gatherings when the same dynamics play out like clockwork, what rock bottom actually means (hint: it's a launchpad for transformation, not a life sentence), and why I've traded rigid goals for something more like trajectory.

We get into the superpower of extreme neutrality, why everyone is right from their perspective, and morning pages as the unlock you didn't know you needed. We also celebrate Adam's debut novel “American Tiger”—finally out in the world!

Last but not least, we crown our favorite films of 2025. Enjoy! 

Show notes + MORE

Watch on YouTube

Newsletter Sign-Up

Today’s Sponsors:

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll

LMNT: Get a free LMNT Sample Pack with any purchase👉🏼https://www.drinklmnt.com/richroll 

Pique: Get up to 20% OFF plus a FREE rechargeable frother and glass beaker with your first subscription👉🏼https://www.piquelife.com/richroll 

Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼https://www.livemomentous.com/richroll

Bon Charge: Get 15% OFF all my favorite wellness products w/ code RICHROLL👉🏼https://www.boncharge.com

AG1: Get their best offer ever – Welcome Kit, D3+K2, Flavor Sampler, plus a FREE bonus gift ($126 in value!)⁠https://www.drinkAG1.com/richroll

Rivian: Electric vehicles that keep the world adventurous forever👉🏼https://www.rivian.com

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Rich On Rock Bottom, Resolutions & Reframing Family Dynamics

Todd Marinovich is a former NFL quarterback, USC Rose Bowl champion, and the subject of the ESPN 30 for 30 documentary "The Marinovich Project."

This conversation explores the duality of engineered perfection and performance-based love. We discuss his father's authoritarian methods, the identity crisis of living someone else's dream, his harrowing addiction, the moment his father's approval paradoxically ended his motivation, and his journey toward self-compassion through art and recovery.

Through it all, Todd elucidates what it means to reclaim your humanity after decades of self-defiance.

Todd's story is raw and achingly human. And his message is clear—hope is a decision. Enjoy! 

Show notes + MORE

Watch on YouTube

Newsletter Sign-Up

Today’s Sponsors:

Bon Charge: Use coupon code RICHROLL20 to save 20%👉🏼https://www.boncharge.com

 

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll

 

AG1: Get their best offer ever – Welcome Kit, D3+K2, Flavor Sampler, plus a FREE bonus gift ($126 in value!)⁠https://www.drinkAG1.com/richroll 

 

Squarespace: Use code RichRoll to save 10% off your first order of a website or domain👉🏼http://www.squarespace.com/RichRoll

 

Roka: Unlock 20% OFF your order with code RICHROLL👉🏼https://www.ROKA.com/RICHROLL

 

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Todd Marinovich: The Superstar Quarterback Who Lost Himself In Drugs & Found Himself In Love

Oliver Burkeman is a bestselling author, journalist, and the mind behind “Four Thousand Weeks: Time Management for Mortals” and “Meditations for Mortals.”

We explore our broken relationship with time and Oliver's philosophy of imperfectionism, which dismantles the delusion that productivity is a moral imperative. Oliver explains why we're all chasing an infinite backlog, how perfectionism keeps us from doing the work, the path from overwhelm to agency, why acceptance isn't resignation, and the mystical energy of completion.

Along the way, Oliver diagnoses my biggest malfunction and exposes an uncomfortable truth about my people-pleasing tendencies.

Oliver's work is vital. And this conversation might just change your life. Enjoy! 

Show notes + MORE

Watch on YouTube

Newsletter Sign-Up 

Today’s Sponsors:

Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼https://www.livemomentous.com/richroll 

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll 

BetterHelp: Get 10% OFF the first month👉🏼https://www.betterhelp.com/richroll

Whoop: The all-new WHOOP 5.0 is here! Get your first month FREE👉🏼https://www.join.whoop.com/Roll 

Seed: Use code RICHROLL20 for 20% OFF your first order👉🏼https://www.seed.com/RichRoll20 

Birch: For 27% off ALL mattresses👉🏼https://www.BirchLiving.com/richroll 

Squarespace: Use code RichRoll to save 10% off your first order of a website or domain👉🏼http://www.squarespace.com/RichRoll 

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

The Productivity Myth: Oliver Burkeman On Our Broken Relationship With Time, Embracing Our Limitations & Why More Isn’t Always Better

This Fasting Compilation features Dr. Alan Goldhamer, Dr. Valter Longo, and Dr. Michael Greger to discuss the science of strategic deprivation.

We explore why visceral fat behaves like a tumor secreting inflammatory molecules that drive chronic disease. How many health conditions stem from dietary patterns rather than requiring medication alone. The evolutionary mechanism of insulin resistance and the reality that when you eat can matter as much as what you eat, with the same calories producing opposite metabolic outcomes depending on meal timing.

I also share my own challenges. Knowing the science doesn't make implementation easy.

Listen. Learn. And discuss with your healthcare provider what makes sense for you. Enjoy!

CRITICAL SAFETY NOTE: Under no circumstances should anyone undertake a water fast of any length without medical supervision. Do not attempt this at home.

Show notes + MORE

Watch on YouTube

Newsletter Sign-Up

Today’s Sponsors:

Roka: Unlock 20% OFF your order with code RICHROLL👉🏼https://www.ROKA.com/RICHROLL

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll 

AG1: Get their best offer ever – Welcome Kit, D3+K2, Flavor Sampler, plus a FREE bonus gift ($126 in value!)⁠https://www.drinkAG1.com/richroll

 

Go Brewing: Use the code Rich Roll for 15% OFF👉🏼https://www.gobrewing.com 

 

Rivian: Electric vehicles that keep the world adventurous forever👉🏼https://www.rivian.com 

Calm: Get 40% off a Calm Premium subscription👉🏼https://www.calm.com/richroll 

Squarespace: Use code RichRoll to save 10% off your first order of a website or domain👉🏼http://www.squarespace.com/RichRoll 

 

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Fasting Compilation: Leading Experts On Water-Only Fasts, Fasting Mimicking Diets & The Optimal Fasting Window For Longevity

Katie Couric is a journalist and the first woman to solo-anchor a major network evening newscast. 

We explore the disintermediation of news media, institutional distrust, and the fragmentation of shared truth in America. Katie shares her experiences navigating the CBS boys club, her perspective on the Sarah Palin interview, the craft of asking great questions, her cancer advocacy work after personal tragedy, and what she's learned about happiness. 

Along the way, Katie admits she's never been addicted to anything—until now. 

With four decades of perspective, Katie doesn't hold back. Enjoy!

Show notes + MORE

Watch on YouTube

Newsletter Sign-Up

Today’s Sponsors:

Bon Charge Get 15% OFF all my favorite wellness products w/ code RICHROLL👉🏼https://www.boncharge.com 

AG1: Get their best offer ever – Welcome Kit, D3+K2, Flavor Sampler, plus a FREE bonus gift ($126 in value!)⁠https://www.drinkAG1.com/richroll 

Prolon: Get 15% OFF plus a FREE bonus gift👉🏼https://www.prolonlife.com/richroll 

BetterHelp: Get 10% OFF the first month👉🏼https://www.betterhelp.com/richroll 

Rivian: Electric vehicles that keep the world adventurous forever👉🏼https://www.rivian.com 

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll 

LMNT: Get a free LMNT Sample Pack with any purchase👉🏼https://www.drinklmnt.com/richroll 

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Interview With An Icon: Katie Couric On The State of Media, Institutional Distrust, Cancer Advocacy & What Actually Creates Happiness

Tig Notaro is a comedian, actor, screenwriter, producer, and co-host of the podcast Handsome.

This conversation explores Tig's legendary 2012 set—delivered days after her cancer diagnosis—and how loss became her greatest teacher. We discuss her wild upbringing, choosing presence over performance, the napkin-based writing process, what's going on in the comedy scene, and producing "Come See Me in the Good Light," the Sundance-winning doc about poet Andrea Gibson.

Oh, and we bond over spinal fusion surgery recovery.

Tig is great—and I really enjoyed our time together. Enjoy!

Show notes + MORE

Watch on YouTube

Newsletter Sign-Up

Today’s Sponsors:

Squarespace: Use code RichRoll to save 10% off your first order of a website or domain👉🏼http://www.squarespace.com/RichRoll

 

On: High-performance shoes & apparel crafted for comfort and style👉🏼https://www.on.com/richroll

 

AG1: Get their best offer ever – Welcome Kit, D3+K2, Flavor Sampler, plus a FREE bonus gift ($126 in value!)⁠https://www.drinkAG1.com/richroll 

 

BetterHelp: Get 10% OFF the first month👉🏼https://www.betterhelp.com/richroll

 

Pique: Get up to 20% OFF plus a FREE rechargeable frother and glass beaker with your first subscription👉🏼https://www.piquelife.com/richroll 

WHOOP: The all-new WHOOP 5.0 is here! Get your first month FREE👉🏼https://www.join.whoop.com/Roll 

Roka: Unlock 20% OFF your order with code RICHROLL👉🏼https://www.ROKA.com/RICHROLL 

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 

Find out more about Voicing Change Media at https://www.voicingchange.media and follow us @voicingchange

Tig Notaro Is Treading Water

I don't how long we've been together — 17 years? 16? — but I do know that Julie and I just celebrated our 12th wedding anniversary. It's been a wild, and at times astonishing ride.
So suffice it to say, the subject of relationships is on my mind.
So how does one attract, cultivate, nurture and sustain a relationship that isn't just healthy and intimate but is in fact extraordinary?
This week's installment of Ask Me Anything is devoted to just this issue.
This conversation explores:

* the transformational aspects of relationships
* destiny & fate in selecting a mate
* human love versus divine love
* prioritizing self-development
* the primacy of commitment
* the significance of complementary core values
* the power of neutral compassion & observance
* the practice of taking contrary action

Special thanks to Jeremy Bell for this week’s questions and Jason for his fan letter.
The show concludes with I'm Here Now, written and performed by Julie (aka SriMati), accompanied by our sons Tyler & Trapper Piatt.
I sincerely hope you enjoy the conversation.
How do you define an extraordinary relationship? Let me know in the comment section below.
Peace + Plants,
Rich

How To Cultivate Extraordinary Relationships & The Power of Neutrality In Navigating Conflict

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