Plus: first-time HYROX training advice and an idea that inspired me last month.
Vacation is not about escaping our lives. It's an opportunity to come back with fresh perspective and renewed creativity — we just have to experience it intentionally. In this episode, I’m sharing my tactical guide to using any kind of break, from staycations to international trips, to come back as a better version of yourself.
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Aug 4
19 min
I'm not saying marathon training is easy. But it doesn't need to be complicated.
I'm running my 28th marathon this fall. In this episode, you'll get the 10 training rules I never break and my full list of running essentials, from gear to supplements.
Plus, I answer your questions on how to prevent soreness and approach movement when you're chronically sleep-deprived.
Don't sleep on the hotline, y'all. Have a wellness question for me? Leave me a voicemail at 1-877-ALL SWAG, and you could hear an answer in an upcoming episode!
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Jul 28
25 min
Last episode, we committed to a summer of awe. Today, five realistic tactics for keeping your wellness goals without sacrificing joy this season. Plus, we’re cutting through the noise on longevity...
I am so excited to share my conversation with the legendary journalist Kara Swisher, who recently reported a series on longevity for CNN called Kara Swisher Wants to Live Forever. From red light therapy to hyperbaric chambers, Kara has tried everything. I ask her what’s overrated and overpriced, and what we should all be doing to live healthier, longer lives.
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Jul 21
29 min
I break down the health metrics I track weekly and my six rules for using that data to build wellness, not break it down. Plus: why the most important metric isn't something your wearable can measure.
We're surrounded by data, and it can absolutely be useful. But I think we are in danger of outsourcing our lives to dashboards. This is the toolkit you need to stop obsessing.
In this episode's Q&A:
Should you lift more than three times a week if you have the time? Not necessarily.
How do you build cardio endurance? The good news: It's simple.
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Jul 14
21 min
Eva Longoria’s confidence and ambitious is infectious. If you’re struggling with goal-setting or self-doubt right now, this conversation is going to give you the spark you need. I guarantee it.
I am lucky to call Eva a friend whose wisdom has inspired me for years. Now, she’s bringing that wisdom to the Project Swagger community. We talk about everything from rejecting imposter syndrome, to her supplement stack and actual beauty secret, and how she’s built a “female utopia” directing her latest feature film, The Fifth Wheel, starring Kim Kardashian, Nikki Glaser, Brenda Song, Fortune Feimster, Will Ferrell, and Kirsten Wiig.
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Jul 7
26 min
Today, I am diagnosing the most common wellness mistakes I see people make—including myself. Plus, my hot take on cold plunges and how to achieve progressive overload without adding weight. We have options, y’all.
Further reading: Cold plunge temperatures for women.
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Jun 30
14 min
I have watched thousands of people hold themselves back from true transformation with the same five sentences of self-doubt. I’ve said some myself. I bet you have, too. In this episode, I'm unpacking each phrases, and telling you what I want to hear you say instead.
Plus: Can women in perimenopause and menopause do too much HIIT? I break down how to balance your training over a week, and how often I want you to get your heart rate to zone 2, 3, and 5.
And in this episode’s Edit: Disney World tips that actually matter, fresh off our family vacation to Orlando.
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Jun 23
26 min
This is for anyone feeling behind in life. It’s time to rattle the age cage. We’re going to talk about “late” achievers who prove that age is just a number, and the tools I’ve used to own my own timeline for success. Plus: your questions on living with type 1 diabetes, answered, and my go-to rest day routine.
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Jun 16
20 min
What is Shonda Rhimes’ most consistent daily habit? How does she enter a negotiation? Why is her goal as a parent to raise stubborn daughters? That’s just a selection of questions I get into today with THE Shonda Rhimes: showrunner, founder, best-selling author, and the mind behind all your favorite shows—I’m talking Grey’s Anatomy, Scandal, How to Get Away With Murder, Bridgerton... It is no hyperbole to say that Shonda Rhimes has transformed television and media. Today, we get into all the gritty details of her success. Do NOT miss this, y’all.
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Jun 9
26 min
I’m saying the quiet part out loud, y’all. I believe all mammas are superheroes, but that doesn’t mean we want to carry it all. These are the pressures I’ve intentionally rejected in my motherhood journey, from stocking the house with slime to the idea of “cherishing every moment.”
Plus: A special story about my mom and YOUR motherhood toolkit. We asked, and you Project Swagger mammas delivered with your best game-changing parenting habits and disciplines.
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Jun 2
23 min
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