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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

When it comes to fasting, how do you parse fact from fiction?

How do nutrition and lifestyle choices make or break disease?

And how do we eat to live longer, healthier lives?

To help us answer these questions, Dr.Valter Longo is back.

Dr. Longo first graced the show back on RRP #367, where we covered the basics for fasting for longevity. Today we are getting granular on the science of longevity & nutrition, including an analysis of the latest research on fasting and what Dr. Longo calls the fasting-mimicking diet and its connection to healthspan extension & disease prvention,

So today we pick up where we left off four years ago, covering:

The latest research on fasting and his fasting-mimicking diet;

the 5 nutrition pillars of longevity and various fasting strategies,

optimal protein intake based on age, high fat versus low-fat diets, and how to think about and contextualize continuous glucose monitoring;

the science around rapamycin, metformin and sirtuins;

and many other topics.

Today’s episode is also viewable on YouTube.

Learn more + show notes: https://bit.ly/richroll690

Valter is one of the world’s brightest minds on the cutting edge of longevity science and this one is full of prescriptive advice. I hope you learn as much as I did.

Peace + Plants,
Rich

Valter Longo PhD: Fasting & Nutrition Protocols for Longevity & Disease Prevention

Dr. Charan Ranganath is a prominent neuroscientist, a professor at UC Davis, and the author of the influential book “Why We Remember.” 

This conversation explores the profound intersection of neuroscience and human experience. Charan reveals that our most resonant memories resemble paintings more than photographs, continuously reshaped by the present moment. We discuss the role of memory in identity, survival, and healing, as well as its implications in our digital age. 

During our exchange, I gained insight into why my cherished memories might be less reliable than I had previously believed. 

Charan is an impressive yet approachable voice in memory science. This exploration might make you question your narrative. Enjoy!

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The Neuroscience Of Memory: Deja Vu, Photographic Memory, Improving Cognition & Why We Remember With Charan Ranganath, PhD

Josh Szeps is a renowned broadcaster, host of Uncomfortable Conversations, and a former voice of Australia’s public radio who brings discernment to our most difficult dialogues.

This conversation explores why genuine dialogue matters in an age of tribal certainties. We discuss the derangement of our information landscape, the erosion of shared truth, and how to navigate today’s most contentious issues with grace and humor.

Josh is a rare voice who can untangle complex issues without amplifying division. Our exchange is both timely and necessary. Enjoy!

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An Uncomfortable Conversation With Josh Szeps: Media Silos, Disagreeing With Grace, Protecting Liberal Democracy, & What The 2024 Election Was Really About

Harley Finkelstein is Shopify’s President and an entrepreneur who started his first company at 13.

This conversation explores the intersection of commerce and personal growth through Harley’s iconoclastic lens. We discuss democratizing entrepreneurship, the role of anxiety as fuel for achievement, and why this might be the most generative moment in history to start a business.

Harley challenges my self-perception as an entrepreneur, forcing me to untether from limiting beliefs about what it means to build something meaningful.

Sharp, vulnerable, and endlessly optimistic—this exchange offers a fresh take on modern entrepreneurship. Enjoy!

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Find out more about Voicing Change Media at voicingchange.media and follow us @voicingchange

Entrepreneurship Is A Mindset: Shopify President Harley Finkelstein On Why Failure Is The Path To Success

Dr. Rangan Chatterjee is a renowned physician, one of Britain’s most influential medical voices, and author of the new book, “Make Change That Lasts.”

This conversation explores the intersection of neuroscience and human potential as it introduces his groundbreaking concept of “minimal reliance.” Dr. Chatterjee deconstructs why we remain tethered to patterns that no longer serve us, while offering actionable tools for lasting change.

Don’t miss this conversation—it might transform your thoughts about personal evolution. 

Enjoy!

Note: As a special bonus, we’re giving away a Dr. Chatterjee Book Bundle. Subscribe to the newsletter at richroll.com/subscribe for a chance to win.

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Make Change That Lasts: Break Free From Bad Habits & Transform Your Life For Good With Dr. Rangan Chatterjee

We are here to grow. We are here to transform. This is our birthright. This is our purpose.
 
As the year ends, I want to honor this truth by sharing insights from some of the most remarkable voices who joined us in 2024. In this first of our two-part Best Of series, we revisit conversations that challenged and inspired us to reach higher.
 
From stories of survival and rebirth, to breakthroughs in longevity science and brain health, to raw conversations about athletics and consciousness—each guest illuminated different paths to living authentically and purposefully.
 
I’m deeply grateful to our guests for their candor, to my team for their dedication, and to our sponsors for their continued support.
 
But most of all, I’m grateful for you, the listener. Your presence and engagement make this journey worthwhile. I never take that for granted.
 
Thank you for growing with us. Here’s to an extraordinary 2025.

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Find out more about Voicing Change Media at voicingchange.media and follow us @voicingchange

The Best Of 2024: Part One

In this concluding chapter of our “Best Of” 2024 series, we share wisdom from an extraordinary group of changemakers who challenged our assumptions and expanded our possibilities.
 
From a septuagenarian fitness icon to Spider-Man himself, from free solo climbers to modern mystics—each guest illuminated different facets of human potential. Their stories of courage, creativity, and conscious living remind us that transformation is always possible.
 
I’m deeply grateful to our guests for their vulnerability, to my team for their dedication, and to our sponsors for their continued support.
 
But most of all, I’m grateful for you, the listener. Your willingness to grow and transform alongside us makes this journey meaningful.
 
Thank you for sharing another remarkable year. Here’s to an extraordinary 2025.

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Find out more about Voicing Change Media at voicingchange.media and follow us @voicingchange

The Best Of 2024: Part Two

Mark Manson is a renowned author and cultural critic, known for “The Subtle Art of Not Giving a F*ck”—a global phenomenon that has remained on the NYT bestseller list for an unprecedented 328 weeks.
 
This conversation explores the paradox between genuine growth and modern self-help culture. We discuss Mark’s dramatic transformation, his contrarian views on personal development, why being intelligent often hinders change, and how the most effective solutions in life are typically the boring ones no one wants to hear about.
 
In today’s metrics-driven landscape, he reveals how to navigate content creation with integrity.
 
Mark is endlessly insightful. This one is profound and irreverently fun. Enjoy!

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The (Not So) Subtle Art Of Mark Manson: The Truth About Self-Help, Transformation, & Life Advice That Doesn’t Suck

Peter Diamandis is a renowned physician, futurist, and the founder of XPRIZE, whose paradigm-shifting work transforms our understanding of aging and human potential.
This conversation delves into the duality of our longevity revolution: the simple, actionable tools accessible to anyone today, and the bold technologies that could reshape our future. From innovative diagnostics to organ regeneration, Peter details why this decade might fundamentally alter our relationship with aging.
Along the way, we examine practical health strategies and the philosophical implications of extending human healthspan.
Peter is the ultimate optimist. Enjoy!

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Slow, Stop, & Reverse Aging: Peter Diamandis On Longevity Protocols, Lifestyle Medicine, & Optimizing Healthspan

Vice Admiral Dr. Vivek Murthy is America’s Surgeon General, a visionary public health leader, and architect of groundbreaking initiatives addressing loneliness and youth mental health.
 
This conversation—likely his final interview in office—reveals how disconnection underlies our growing health challenges. We explore the parental mental health crisis, the impact of social media on youth, and his powerful parting prescription for America: choose community. While his recent landmark advisory on alcohol warning labels came after our recording, we delve into his vision for healing by rebuilding connection.
 
Dr. Murthy offers us medicine for what ails us. This one is special. Enjoy!

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Today’s Sponsors: 
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AG1: Get a FREE bottle of Vitamin D3+K2 AND 5 free AG1 Travel Packs 👉drinkAG1.com/richroll
This episode is brought to you by Better Help: Listeners get 10% off their first month 👉BetterHelp.com/RICHROLL

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

Find out more about Voicing Change Media at voicingchange.media and follow us @voicingchange

U.S. Surgeon General Dr. Vivek Murthy’s Final Prescription for America

Dr. Valter Longo is a pioneering longevity researcher, Director of the USC Longevity Institute, and one of TIME’s 50 most influential people in healthcare.

This conversation explores his groundbreaking Fasting Mimicking Diet and its profound implications for aging, disease treatment, and longevity. From cancer therapy to diabetes reversal, Valter reveals how therapeutic fasting could transform modern medicine.

Along the way, Valter challenges my long-held assumptions about protein intake and sleep.

His research offers hope for extending human healthspan, and this conversation is illuminating at every turn. Enjoy!

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BetterHelp: Use the code RICHROLL to get 10% off your first month 👉BetterHelp.com/richroll
Check out all of the amazing discounts from our Sponsors 👉 richroll.com/sponsors

Find out more about Voicing Change Media at voicingchange.media and follow us @voicingchange

Fasting For Longevity: Valter Longo, PhD Shares Cutting-Edge Fasting Science & Optimal Nutrition Protocols For Lifespan Extension & Disease Prevention

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