Natasha Kufa On The 10% Rule: Small Changes, Big Results

Now for something a little bit different. What it was like. What happened. And what it's like now. Moments shared. Lessons learned. And the growth that remains. For those new to me, 13 years ago found me utterly disconnected from my higher self. After many years lost in the throes of alcohol, I had managed the sober road to happy destiny for nearly a decade. And yet, on the cusp of turning 40, I awoke to find myself in an existential crisis. Stuck in a career that never served me. Unhealthy. Overweight. And totally blind to the path forward. Through a grace more powerful than myself, I found a way out. It's a journey that began with nutrition. Evolved through fitness. Matured through service. And ultimately has taken me to heights I previously thought unimaginable. It could be said that I reinvented myself wholesale. And transformed others' lives in the process. Along the way, I've experienced success and failure. High highs. Low lows. And growth at the cost of more missteps than I care to admit. Today I am greatly privileged to live a life beyond my wildest imagination. And yet I am often oblivious to this fact, lost in myopia about the work that remains. The stones yet unturned. The character defects that continue to arise. And the past mistakes left uncorrected. I need to be reminded that on occasion it’s important to stop. Honor the path you have blazed. And express gratitude for those in your life that have supported you. Because nobody achieves dreams alone. When Outside Magazine reached out to me last fall to express interest in featuring me on the cover of their January issue, I was convinced I misheard. Unlike so many of my heroes who have graced the cover of this iconic publication, I’m not an Olympic champion or world-class adventurer. I’ve never won a big race. None of my books have ever made a bestseller list. And my podcast is hardly the largest. As surreal as it continues to sound, somehow I did end up on that cover. I could feign 'low key'. But the honest truth is that it was a very proud moment. An honor I receive with gratitude. A symbol for the many difficult choices I have made. And the faith I was compelled to endure with a whopping dose of humility. Alongside this honor was the opportunity to be a guest on the Outside Podcast. It's an interview conducted by Peter Vigneron (who penned my Outside cover profile) that was in turn beautifully produced, written, and edited by Michael Roberts with music by Robbie Carver. Over the years, I’ve had the honor to guest on many of the world's top podcasts. I’ve been on Joe Rogan twice (JRE #642 & #266) and other great programs like Impact Theory, Good Life Project, School of Greatness, Gary Vee, Adam Carolla, Chase Jarvis, James Altucher and many others. I’ve never repurposed any of those experiences on this feed. But this conversation distinguishes itself. A beautiful meditation that best captures how I think about the path I've blazed. And what can be gleaned from lessons learned for the benefit of others. So I’m doing what I’ve never done before, resharing that conversation with you here today. Thank you Michael, Peter and everyone at Outside for sharing my story. And special thanks to photographer Beau Grealy for his cover image and the wonderful portraits that accompanied that article and this episode. All of it means means more than you know. If you’re stuck in your version of my past and can’t see the way forward, my hope is that this conversation will help spark a shift in perspective that will inspire you to think more openly about possibility. Embolden you to embark upon your version of what I have been blessed to experience. And bring life to the more self-actualized, authentic self within. Peace + Plants, Rich

5 Mars 202052min

Over the last few months, I've had the privilege of hosting conversations with an impressive litany of powerhouse women breaking paradigms across a wide swath of disciplines. Mel Urie has more than earned her spot amongst these powerful boundary crushers. And I for one am here to celebrate her. Devoted listeners will recall Mel’s first appearance on the show (along with fellow endurance fiend Danielle Grabol) a little over a year ago (RRP 421) wherein these two badass athletes discussed becoming the first two females to ever complete EPIC5 — a race I helped pioneer that involves completing 5 Ironmans on the 5 Hawaiian Islands in just 5 days. But then Mel had to go and just completely outdo herself (and embarrass the rest of us) by becoming the first female to not only attempt but to actually complete the fatally absurd ultra-endurance fever dream known as Uberman -- a 556-mile self-supported freak fest Outside magazine dubbed “The World’s Hardest Endurance Race”. Kicking off with a brutal 21-mile swim from the island of Catalina to the Southern California mainland -- a feat most swimmers can only dream of accomplishing -- athletes then endure a 2-day, 400-mile bike ride from Los Angeles to the edge of a barren desert, climbing 20,000-feet before descending into Badwater Basin, the hottest and lowest point in North America. Ready to kick up your feet and crack a cold one? Not so fast. The celebration comes only after lacing up the running shoes and facing down the Badwater 135 course. Considered the world's most difficult footrace, it entails a quick 135-mile run across Death Valley and up a good portion of Mt. Whitney. Mel didn’t just survive this endeavor. She absolutely crushed it, completing the course in stunning fashion under 136 hours. This is a conversation about Uberman of course — why Mel wanted it, what happened and what she learned doing it. But more than anything, this is a master class on mental toughness. It’s about putting limiting beliefs in the grave. And it’s about what it means to live a 'No Excuse' life. This conversation isn’t just for women. And it’s not just for athletes or those interested in exploring the world of mind-bending endurance sports. This one is for anyone and everyone looking to break the glass ceiling on human potential. The visually inclined can watch it all go down on YouTube. And as always, the audio version streams wild and free on Apple Podcasts and Spotify. This stubbornly courageous woman deserves far more credit for her accomplishments than the media has delivered to date. I feel an obligation to change that. May her testimony leave you inspired to finally put your excuses in the rearview. Because the time is now to create the aspirational life you deserve. Peace + Plants, Rich

2 Mars 20201h 41min

The alarm goes off and from that moment forward, life is a harried rush. Commuting, coffee, e-mails, meetings and take out. Getting Jenny to soccer practice and Billy back from theatre. When you finally land home, you're too beat to move. So you crash on the couch and doze off with a pint. Rinse and repeat. We all do the best we can. But the pressures of daily life can leave us stressed and exhausted. Sedentary and stiff, our shoulders slump. Our spine rounds and our stance is lopsided. Without corrective action, we can't function properly. And everything we do -- including exercise -- only exacerbates the problem. Let's just say Sadie Lincoln can relate. When her career with a global fitness brand almost broke her, she knew something had to change.  Sadie and her husband Chris quit their jobs and downsized their lives to pursue an idea most said was bat shit crazy. Hence was born barre3, a fitness company focused not on weight loss but rather on body positivity and personal empowerment. What started out as a workout Sadie devised to help restore personal equanimity blossomed into a daily practice embraced by millions that focuses not on weight loss but rather on body positivity and personal empowerment. Since its 2008 inception, barre3 has grown to more than 140 franchise studios powered by female entrepreneurs, plus an online-workout streaming-subscriber base in 98+ countries. Sadie is on Inc. magazine's Female Founders 100 list, has been featured on NPR's How I Built This, and speaks regularly on the topics of mindful leadership, the power of body wisdom and the movement to redefine what success in fitness means. Today she shares her story. If you enjoyed my conversation with WeWork co founder Miguel McKelvey from July 2019 (RRP #452), then you may recall Miguel's untraditional upbringing -- collectively raised by his mom and her small group of friends he called ‘aunties’. Sadie also grew up in that very same communal dynamic community. Although not genetically related, Sadie and Miguel nonetheless consider themselves brother and sister. So, we talk about that. We discuss how Sadie's love of motion, creativity and teaching informs her particular strain of entrepreneurship and activism. We talk about what it means to not just create a business -- but a movement. The importance of serendipity in the world of fitness. And why physical balance also requires spiritual balance. Finally, we explore Sadie's commitment to empowering women. To cultivating their voices. And sharing their stories. But more than anything, this is a conversation about the importance of defining your values. Staying true no matter what. And creating the change you want to see in yourself and the world -- even if it requires risking everything. The visually inclined can watch it all go down on YouTube. And as always, the audio version streams wild and free on Apple Podcasts and Spotify. If you enjoyed my conversation with Kelly McGonigal, you’re going to love Sadie. May you find this conversation as enlightening and transformative as I did. Peace + Plants, Rich

24 Feb 20202h 6min

500 EPISODES. Over seven years ago, I sat down in a damp and echo-y warehouse on the north shore of Kauai and hit record for the very first time. There was no agenda. No commitment to even record a second episode. And certainly zero idea that what began as a fun experiment would evolve into both a passion and a vocation. And yet here we are. Without fail, beginning in late 2012, I have uploaded at least one episode every single week, amassing over 1000 hours of conversation and a global audience that downloads this show more than 3 million times a month — in total, over 70 million streams and counting. The numbers are great, but they fail to capture what is truly meaningful: the opportunity to go deep and unfiltered with some of the most amazing people currently walking planet Earth; and in turn share their incredible wisdom with all of you. Today I give thanks for taking this journey with me -- a calling and a service I consider the best job in the world. It's been a privilege -- a great honor and a profound responsibility I don’t take lightly. I believe in celebrating milestones. So today we do just that. And we do it in style with two of my most most beloved brothers from other mothers. Enter John Joseph and Mishka Shubaly. Between these two gentlemen, I count 14 total previous appearances on the show, including one vivid episode five years past (RRP #95) that involved the three of us huddled on a small bed in a cramped New York City hotel room. Today we fertilize our bromance, reprising those sweet sweet punk rock, Algonquin table vibes with another turntable spin on plants & punk. On running and writing. And on addiction & sobriety. This one is all over the place. No point in even trying to describe it other than that Mishka showed up with a bottle of Pepto Bismol. Kinda says it all. Heads Up: This conversation is packed with expletives. It might even hold the RRP f-bomb record. As many of you know, these laddies simply can’t be muzzled, nor would you want them to be. So just an alert that this episode is neither family friendly nor workplace approved. So pop on the earbuds if you got kiddos in the backseat. And If you’re easily offended, perhaps this one isn’t your cup of tea. 500 episodes. It feels good. So good, I wore a coat and tie to mark the occasion, which you can of course watch on YouTube. And as always, the audio version streams wild and free on Apple Podcasts and Spotify. Here's to celebrating with those you love dearly. I sincerely hope you enjoy the exchange. Peace + Plants, Rich

20 Feb 20202h 27min

A full blown epidemic in the developed world, diabetes currently afflicts an astonishing 30 million people in the US alone, despite the fact that 1 out of 4 don’t even know they have it. Even more bewildering, over one-third of all U.S. adults have prediabetes. That's more than 84 million people, 90% of whom are unaware of their condition. Not enough? Over the last 20 years, the number of adults diagnosed has more than doubled, with no end in sight. For purposes of clarity, 90-95% of all diagnosed cases of diabetes are the Type 2 form. The good news is that Type 2 isn’t just treatable, it’s actually reversible -- often to the point of undetectability. And for those suffering from Type 1, certain diet and lifestyle changes render the illness more manageable than ever. To learn more about the nature of diabetes, how to avoid it and the many things you can do if you have it, I sat down with Cyrus Khambatta, PhD and Robby Barbaro MPH -- the team behind Mastering Diabetes, an online coaching platform for people living with all forms of diabetes that focuses on low-fat, plant-based, whole-food nutrition.  Living with Type 1 diabetes since 2002, Cyrus received a degree in mechanical engineering from Stanford University and a PhD in nutritional biochemistry from UC Berkeley. In addition, he has co-authored many peer-reviewed scientific publications. Robbie has a master's degree in public health from American Public University, spent six years helping build Forks Over Knives, and has been living with type 1 diabetes since 2000.  Experts in the science of insulin resistance, together they have successfully helped thousands prevent, navigate and reverse diabetes not by way of medication, but rather through simple changes in diet and lifestyle -- all principles beautifully chronicled in their new book, aptly titled Mastering Diabetes -- hitting bookstores February 18. Current medical dogma urges a very low-carbohydrate, high-fat diet for anyone suffering from diabetes or prediabetes. But is this actually true? Today Cyrus & Robby put this paradigm to the test. While it is true that a low carb approach may improve short-term blood glucose control, such a diet also increases the long-term risk for an array of chronic diseases. Although it may sound counter-intuitive, perhaps even radical, the hard science is ironically quite clear: eating a high carbohydrate, low fat, plant-based whole-food diet rich in fruit (yes, fruit) and vegetables is actually the most powerful way to reverse insulin resistance in all types of diabetes -- while also simultaneously preventing a litany of chronic disorders typically linked to today's popular low-carb approach. Whether or not you have diabetes, chances are you care for someone who does. For those who fall into this category, I truly believe that this conversation is potentially life-saving. The visually inclined can watch it all go down on YouTube. And as always, the audio version streams wild and free on Apple Podcasts and Spotify. I appreciate the work these two young men are doing to positively impact a disease that unnecessarily debilitates millions. It's an honor to share their message. And . I sincerely hope you take it to heart. Peace + Plants, Rich

17 Feb 20202h 17min

Aging is inevitable. Everybody grows old. Everyone dies. We accept these statements as fact. But what if they're just stories based on history and our current understanding of biology? What if everything we think we know about aging is about to change? Across the globe, scientists are working on treatments and therapies that are designed to extend healthy human lifespans well beyond what we know today. At the bleeding edge of such breakthroughs you will find David Sinclair, PhD, one of the world’s leading scientific authorities on longevity, aging and how to slow its effects. Returning for his second appearance on the podcast, David is a professor in the Department of Genetics and co-director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School. He obtained his Ph.D. in Molecular Genetics at the University of New South Wales, Sydney in 1995 and worked as a postdoctoral researcher at M.I.T. where, among other things, he co-discovered the cause of aging for yeast. The co-founder of several biotechnology companies, David is also co-founder and co-chief editor of the journal Aging. His work has been featured in a variety of books, documentaries, and media, including 60 Minutes, Nightline and NOVA. He is an inventor on 35 patents, has been lauded as one of the Top 100 Australian Innovators, and made TIME magazine’s list of the 100 most influential people in the world. In addition, David is the author of Lifespan: The Revolutionary Science of Why We Age -- and Why We Don't Have To -- a New York Times bestseller that proposes a radical new theory of aging. As he writes: “Aging is a disease, and that disease is treatable.” Last year I convened my first conversation with David (RRP #436), a scintillating and science-heavy primer on all things human lifespan, aging and longevity. It was a runaway hit with the listeners -- and left me wanting to know more. So today we pick up where we last left off, diving deeper into the physiological mechanisms that contribute to biological degeneration. And we go further into the current state of research to better understand what contributes to aging and what can be done to counteract it. Call him a dreamer, but David believes living to 200+ is a plausible reality. If you could double your lifespan, how would this impact how you choose to live? What would it mean for the future of humanity? And for the ecological stability of the planet? The implications are profound. Equal parts philosophic and scientific, this conversation will forever change the way you think about why you age and what you can do about it. And it will leave you armed simple lifestyle practices you can deploy -- intermittent fasting, cold exposure, exercising with the right intensity, and eating less meat -- that will help you live younger and healthier for longer. Brilliant and lovely, it’s an honor to once again share this man's wisdom with you today. So break out that pen and paper, because you're going to want to take notes on this one. The visually inclined can watch it all go down on YouTube. And as always, the audio version streams wild and free on Apple Podcasts and Spotify. I sincerely hope you enjoy the episode. Peace + Plants, Rich

10 Feb 20202h 15min

You might be surprised to learn that approximately 84,000 chemicals currently find their way into commercial products -- with over 1,500 new chemicals released annually. Despite evidence of health harms, most of these chemicals have not been adequately tested for their impact on humans. Nonetheless, many of them find their way into a vast and problematic array of skincare, beauty and cleaning products. Moreover, due to laws that haven’t been updated in 80 years, I was shocked to discover that the Food and Drug Administration -- the regulatory authority charged with ensuring the safety of such products -- doesn't necessarily screen product ingredients for safety. In fact, it provides very little oversight when it comes to what ends up in beauty products. Worse yet, the FDA has zero authority to recall products even in the event of a proven harm. When entrepreneur Gregg Renfrew learned that the US has not passed any major legislation about the safety of ingredients in personal care products since 1939, she became determined to make the business of beauty better. Hence was born Beautycounter -- a market disrupting, direct-to-consumer line of cleaner, safer skincare products and cosmetics that made Fast Company’s 2019 list of the 50 most innovative companies. Gregg's been at the helm of Beautycounter since its 2011 inception, driven by a desire to provide toxic-free fare and greater economic opportunity for women. In addition to overseeing 150 employees and 40,000 consultants, Gregg is also a ferocious fixture on Capitol Hill, where she lobbies relentlessly for cosmetic industry reform. And she somehow does it all while remaining a present and involved mom to three of the most incredible kids I have ever met. Her ultimate goal? Overhauling the archaic laws that currently govern her industry -- so we can all be beautifully clean. Similar to a handful of past podcast guests, I struck up a friendship with Gregg in 2018 at The Nantucket Project. Over the last year and a half, I've had the privilege of observing her in action -- at work, on stage, and at home. Let's just say it's all very impressive. Today she shares her story. It's a conversation about an entrepreneurial journey that humbly began with cleaning houses before founding Wedding List -- a company she built and later sold, leading to lessons learned working tricky stretches under powerful women like Martha Stewart and Susie Hilfiger. It's about the experience that motivated her to start Beautycounter, and the unorthodox decisions that followed. Like the 1,500 potentially harmful ingredients that she vowed never to use in her products. And eschewing retail for a direct-to-consumer business model driven by a network of independent consultants. But more than anything, this is a powerful primer on the perils of conventional beauty products that will leave you completely rethinking what you put on your body (and your children's bodies) -- and well armed to make more educated decisions about the companies and products you patronize going forward. The visually inclined can watch it all go down on YouTube. And as always, the audio version streams wild and free on Apple Podcasts and Spotify. Gregg is a true force of nature. And this conversation is a gift. May you receive it with gratitude. Peace + Plants, Rich

6 Feb 20201h 44min

Meet Iliana Regan. A self-taught chef and author, Iliana has faced and overcome a litany of obstacles from substance abuse to sexual discrimination, ultimately prevailing to experience a special moment right now -- celebrated for both her culinary and literary accomplishments. At 15 Iliana landed her first restaurant gig washing dishes and never looked back. Leaning on the rustic experiences of her Midwestern upbringing (she was making mushroom tea long before Four Sigmatic was a thing), Iliana pioneered a unique locavore style of cooking dubbed 'new gatherer', plied daily at her Chicago restaurant Elizabeth -- notable for its homestead aesthetic, emphasis on foraged foods and deep connection to the natural surroundings. It's an approach that landed her a coveted Michelin star six years in a row. Jeff Gordinier, food and drinks editor for Esquire magazine (and former podcast guest), included Elizabeth on his recent list of the last decade’s 40 most important restaurants. Noma's René Redzepi, arguably the world's greatest chef, counts himself a fan. And David Chang dubs Iliana one of the best chefs he has ever known. This past summer Iliana published Burn The Place. A singular, powerfully expressive debut memoir, her story is raw like that first bite of wild onion, alive with startling imagery, and told with uncommon emotional power. The New York Times describes the book as, “perhaps the definitive Midwestern drunken-lesbian food memoir.” The New Yorker echoes this sentiment, calling it "brutal and luminous"; and “a thrilling, disquieting memoir of addiction and coming of age.” Oh yeah, it's also the first food book to be long-listed for the National Book Award since Julia Child in 1980. Now 10 years sober, Iliana’s passion has made an unlikely turn. Focused not in the predictable direction of building a culinary empire, her sights are instead set on a remote corner of Michigan’s Upper Peninsula. Deep in the Hiawatha National Forest, Iliana, alongside her wife Anna and three dogs, has converted a cabin on 150 acres into Milkweed Inn -- a bed and breakfast where she serves up her trademark 'new gatherer' cuisine to small groups of just 10 people over weekends between May and October. Today Iliana shares her story. It's a deeply personal conversation about her love of food, foraging and the great outdoors. It’s about identity and sexual politics. How a little girl who longed to be a boy navigated childhood growing up gay in an intolerant community. It’s about alcoholism and what comes with it. The usual stuff. Like running away from cops in handcuffs. Having sex in bar bathrooms. And using car keys to bump cocaine. And it's about sobriety. How Iliana ultimately transformed into a phenom of knife and pen. Celebrated for both her literary and culinary talents. And a woman who has made an indelible mark as a pioneer of ‘new gatherer’ cuisine in an industry dominated by men. Final note of gratitude to Jeff Gordinier for introducing me to Iliana. Love you my friend. The visually inclined can watch it all go down on YouTube. And as always, the audio version streams wild and free on Apple Podcasts and Spotify. May you be as delighted by this exchange as I am. Peace + Plants, Rich

3 Feb 20202h 18min