The mindbodygreen Podcast

“As your time commitment goes down, the importance of intensity goes up,” says Kristi Storoshuk.

Storoschuk is a PhD candidate in Muscle Physiology at Queen’s University in Kingston, Ontario. Her research focuses on the relationship between skeletal muscle metabolism and whole-body metabolism, with an emphasis on how nutrient–exercise timing influences physiological adaptations to exercise. Storoschuk has contributed to peer-reviewed publications and is passionate about translating complex scientific findings into practical, evidence-based recommendations. Outside of her academic work, Kristi is the founder of a women’s health coaching program focused on improving metabolic health through sustainable nutrition and exercise, particularly in the context of preconception health.

00:00 - What is Zone 2 training?

08:14 - The limitations of Zone 2 training

11:18 - Prioritizing intensity when time is limited

15:56 - All about interval training

19:16 - The truth about building your aerobic base

21:02 - We shouldn’t train cardio like elite athletes

24:48 - Fat burning & Zone 2

26:10 - Talking weekly cardio protocol

30:03 - Storoschuk’s habits

33:03 - Unpacking exercise culture & trends

37:22 - Recovery, wearables, & intuition

43:10 - HIIT above all else

Referenced in the episode:

Read Storoschuk’s research about Zone 2: https://link.springer.com/article/10.1007/s40279-025-02261-y

For more about Storoschuk, visit her website: https://krististoroschuk.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: podcast@mindbodygreen.com.
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"It's way better to pull yourself back from the brink of burnout before it hits than to let yourself fall all the way in,” says Elizabeth Svoboda.

Svoboda is an award-winning science writer and contributor to Scientific American, Discover, The Boston Globe, The New York Times, and other publications. Elizabeth is a winner of the Evert Clark/Seth Payne Award for Young Science Writers, and her work has been anthologized in the Best American Science and Nature Writing series. She lives in San Jose, California, with her husband and young sons. Her new book, The Art of Pacing, is available now.

00:00 - Why high performers always push to 110%

05:58 - Physical signs of burnout

09:14 - Getting more comfortable with recovery

12:16 - Pacing & how to take advantage of energy rhythms

16:00 - What an Olympic runner taught her about rest

18:32 - Modulation & the importance of breathwork

28:30 - Why it’s so hard recover from burnout

31:48 - Boom-bust cycles

35:12 - Gold star culture & unsustainable achievement

40:34 - Why early sports specialization backfires

44:08 - How to pace yourself with rigid flexibility

50:32 - The next wise choice

Referenced in the episode:

For more about Elizabeth Svoboda, visit her website: https://elizabethsvoboda.com/

Buy The Art Of Pacing here: https://www.amazon.com/Art-Pacing-Balancing-Short-Term-Long-Term/dp/1668022419/ref=as_li_qf_sp_asin_il_tl?tag=mind0a3-20

Find the Maslach Burnout Inventory here: https://static1.squarespace.com/static/5fecb650c2646617cb1e0599/t/6320f5325f757e4ad8bc0062/1663104306195/Maslach-Burnout-Inventory.pdf

For more about Joe Arpaia: https://www.centerfortransformativehealing.org/joseph

Follow runner Ajeé Wilson: https://www.instagram.com/ajeelenee/?hl=en

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: podcast@mindbodygreen.com.
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“We can choose our brain’s destiny,” says David Perlmutter, MD.

Perlmutter is a Board-Certified Neurologist and six-time New York Times bestselling author whose work focuses on the intersection of neurology, nutrition, and brain health. He is on the Board of Directors of the American College of Nutrition and the Editorial Board of the Journal of Alzheimer’s Disease. His books, including the #1 bestseller Grain Brain, has been published in 32 languages and sold over a million copies. Perlmutter lectures globally at leading institutions and has been featured on major media outlets including 20/20, CNN, The Today Show, and Oprah. His new book, Brain Defenders, focuses on the pivotal role of microglia, the brain’s immune cells, in protecting, repairing, and reprogramming the brain for lifelong resilience, and is now available for pre-order.

00:00 - Treating the symptoms, not the cause

02:37 - Microglial cells & their evil twin state

05:44 - How metabolism affects the brain

08:00 - Gut bacteria, inflammation, & brain degeneration

11:38 - Why lifestyle beats the APOE4 gene

16:25 - Perlmutter’s daily routine

23:55 - Loneliness & oxytocin

26:21 - The effects of long COVID on the brain

32:18 - Glyphosate & other environmental factors

39:20 - Reprogramming microglia & mitochondrial transplants

41:35 - Own your brain's destiny

Referenced in the episode:

For more about Perlmutter, visit his website: https://drperlmutter.com/

For more about Perlmutter's upcoming book, visit: https://braindefenders.com/

Alzheimers & UPFs study: https://doi.org/10.1016/j.tjpad.2024.100042

POINTER study - https://jamanetwork.com/journals/jama/fullarticle/2837046

20-week Alzheimer’s study:

https://link.springer.com/article/10.1186/s13195-024-01482-z

Golf course & Parkinson’s study: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2833716

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: podcast@mindbodygreen.com.
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"If you don't get those foundational behaviors down, there ain't nothing a peptide's gonna do for you,” says Rachele Pojednic, Ph.D.

Pojednic is a professor of Sports Nutrition and Exercise Physiology at Stanford University and is the Chief Science Officer at Restore. Her work examines nutrition, supplementation and physical activity interventions on muscle physiology, performance and recovery, as well as muscle related chronic disease, with a particular focus on women. Pojednic holds a Certified Strength and Conditioning Specialist (CSCS) certification from National Strength and Conditioning Association (NSCA) and is board certified Health Coach from the National Board of Health and Wellness Coaches (NBHWC). She has a particular passion for science communication and has been a consultant and writer for many prominent news outlets, including NPR, Time, The Washington Post, and Popular Science.

Show notes:

00:00 - The difference between science & wellness

06:30 - The big vs. little levers of health

08:40 - What we do & don’t know about peptides

11:45 - A study on supplement stacking gone wrong

13:55 - Next-gen peptides (BPC-157 & more)

18:20 - All about NAD, NR, & NMN

29:57 - Creatine for muscle & brain health

33:48 - Looking at leucine & amino acid profile in protein

36:48 - Why fasting advice for women often backfires

40:24 - Stop chasing perfection

43:45 - How to use wearables & lab testing

50:13 - Bridging science & wellness

Referenced in the episode:

For more about Pojednic, visit her website: https://www.rachelepojednic.com/

mindbodygreen’s creatine brain supplement: https://shop.mindbodygreen.com/products/creatine-brain

mindbodygreen’s whey protein: https://shop.mindbodygreen.com/products/clear-whey-protein

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: podcast@mindbodygreen.com.
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"I think structure is more liberating than it is stifling, and it often takes people losing it to sort of realize that,” says David Epstein.

Epstein is the author of the number one New York Times bestseller Range and the New York Times bestseller The Sports Gene. He has master’s degrees in environmental science and journalism and has worked as a senior writer for Sports Illustrated and as an investigative reporter for ProPublica. He lives in Washington, DC. His newest book, Inside The Box, is out now.

00:00 - Why constraints drive creativity

06:35 - How mnemonics help you memorize

10:31 - The power of low-stakes practice

12:25 - The problem with youth sports

18:56 - The constraints-led approach in elite sports

22:25 - Good vs bad constraints

25:39 - Constraints at NASA & Pixar

31:07 - Why we always add instead of subtract

35:02 - The dizziness of freedom

41:29 - Experimentation as a practice

45:19 - The importance of self-reflection

49:02 - How to fix your fractured attention

Referenced in the episode:

Read The Athletic’s article about the constraints-led approach: https://www.nytimes.com/athletic/6665943/2025/09/29/sports-training-cla-coaching-wembanyana-ohtani

For more about David Epstein, visit his website: https://davidepstein.com/

Buy Inside The Box here: https://www.amazon.com/dp/B0FNDSKWMY/?/ref=as_li_qf_sp_asin_il_tl?tag=mind0a3-20

Buy Range here: https://www.amazon.com/Range-Generalists-Triumph-Specialized-World/dp/0735214506/ref=as_li_qf_sp_asin_il_tl?tag=mind0a3-20

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: podcast@mindbodygreen.com.
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