I Listened to 18,000 Health Podcasts, Here's the Top 18 Tips

• Over the last 10 years, I've listened to numerous podcasts in health and fitness.
• I've distilled key tips from the most popular fitness podcasts.
• Key insights include the importance of Omega-3s, morning sunlight, and exercise.
• Various experts provide advice on nutrition, strength training, and mental well-being.
• Recommendations include popular podcasts and practical health tips.

Over the last 10 years, I've listened to 1 to 10 podcast episodes a day, primarily in the self-health, wellness, and fitness category. To save you 10 years, 365 days, and 18,250 hours, I've found the one biggest tip from every single one of the most popular fitness podcasts on the internet, and today I'm going to share them with [Music] you.

Podcast number one: "Found My Fitness" by Dr. Rhonda Patrick.
Her biggest tip is the importance of Omega-3s. According to her, a growing body of evidence indicates that omega-3 fatty acids may prevent symptoms associated with chronic health conditions such as cardiovascular disease, neurodegenerative disease, and arthritis and may be beneficial in combating aging-related diseases. The stats say people with an 8% higher omega-3 index, on average, have a 5-year increased expectancy compared to people who just have a 4%.

What are the three most important things to look for in Omega-3?

1. The triglyceride form, which is greater than the ethyl ester form.
2. Low oxidation status (you can use websites like IFOS to check).
3. A high concentration of EPA and DHA.

Number two: At this point, the most popular fitness podcaster is Andrew Huberman. What is his number one advice? Let's say it all together: On the count of three, look to your partner: 3, 2, 1, morning sunlight!

But why? Morning sunlight within the first hour of waking up increases early-day cortisol release. This is important because this is the ideal time to have cortisol in your body, which will actually prepare your body for sleep later in the day. A morning spike in cortisol from the sun can help with immune system metabolism and ability to focus during the day. Most importantly, it regulates our circadian clock, which tells you when to wake up and when to go to sleep.

So how much should you get? On a sunny day, 5 to 10 minutes in the morning should suffice, but for overcast days — sorry if you live in cloudy areas like Vancouver or Northern Sweden — you need 15 to 20 minutes.

If you're in Northern Sweden, where you only get 3 hours of light a day in the winter, the best thing you can do is turn on as many bright lights in the morning as possible. It’s not perfect, but it's better than nothing.

Next is "Perform" by Dr. Andy Galpin. This is a newer one on the scene but has really been rising in the charts, and I think a lot of you might be interested. His most important takeaway? Get strong. He emphasizes that building muscle for appearance isn’t as important as getting strong.

Individuals must develop strength, force production, and power (force multiplied by velocity) to optimize their physical capability. Insufficient muscle strength and power can negatively impact an individual's quality of life.

Let me explain: there are different types of weight training you can do.

1. Hypertrophy - building volume to help muscle size (8 to 12 reps according to him).
2. Strength and power training - uses periods of careful planning to emphasize velocity-based training.

Both involve progressive overload, meaning getting a little stronger each time. Are you lifting a few heavy things explosively, or are you lifting a lot of things for size? The most important thing is longevity and health span. One of the biggest indicators for longevity is just staying strong.

This leads me to the next person, Dr. Stacey Sims. She doesn’t have a podcast, but she is a guest on many fitness podcasts. Her focus is specifically on training for women. One hot topic is cycle syncing.

Cycle syncing is a little like horoscopes; there's some science behind it. In simple terms, the low hormone phases of your cycle (from the first day of your period to ovulation) is when you’re primed for power and strength. You will have more energy, which means you’ll see more benefits in your workout.

There’s also a "D-Lo week." During PMS, you might want to recover. Do it when you have a little less energy.

Next up is "The Drive" by Peter Attia. If I had to choose one podcast for health and wellness, my go-to resource is "The Drive." His number one takeaway? Exercise is the best longevity drug we have.

Next week, we'll talk specifics of the exercises he recommends, but just know that if you want a magic pill to live longer, it’s to work out.

Another source is Jeff Nippard. He covers best exercises for each muscle group. Here are his recommendations for the most science-based exercises for growing your glutes: glute kickbacks, hip thrust, banded sidewalks, cable pull-throughs, back extensions, frog pumps, hip abductions, and Romanian deadlifts.

Next up is Tim Ferriss. "The 4-Hour Workweek" and his podcast was the first health and wellness self-help thing I listened to. His biggest tip after years of listening? The three-to-do list.

Never have more than three things to do a day on your to-do list. Write 3 to 5 things down every morning or night. Then, ask yourself, if these are the only things I accomplished today, would I feel satisfied?

Next podcast: "The Mind Body Pump." The main premise is most people want to lose weight and gain muscle. The answer: a calorie deficit, eat protein, and Progressive overload. It is generally easier to get stronger than to change your diet.

The next podcast is "The Doctor's Pharmacy" by Dr. Mark Hyman. His main tip is how nutrition is not just linked to physical health but more importantly, your mental health. The gut is the number one production of serotonin.

The checkup by Dr. Mike: He addresses concerns about technology and health. For instance, he reassures listeners that there's no proof of AirPods causing cancer despite common fears.

Next, "The Rick Roll Podcast": A tip from Andrew Huberman is that the best way to enhance your focus involves understanding visual focus. Train your mental focus by concentrating on a specific object and restricting your field of vision.

Next, "On Purpose" with Jay Shetty: He covers how to stop negative thoughts with a seven-step process for success.

Lastly, "The Ultimate Human" by Gary Breka: His top takeaway is vitamin D, which is essential for immune function and brain health. A deficiency in vitamin D3 has been linked to several health complications.

There’s one thing that almost all these podcasts have in common, and you might spot it right now: Element. I love it because of its science-based ratio of sodium, potassium, and magnesium. It's a great way to replenish electrolytes lost during workouts.

Finally, I reached out for your favorite podcasts and listened to many of them to find their key takeaways. Here are just a few:

• "Diary of a CEO" - importance of sleep.
• "Form" by Sammy Clark - live with intention.
• "The 5-Second Rule" by Mel Robbins - count down 5 seconds to motivate action.
• "The Skinny Confidential" - importance of women lifting weights.
• "The Wellness Cafe" - romanticize your life.

As you explore health and wellness, remember to balance other interests. I’ve been diving into personal style and interior design podcasts. If you have favorite podcasts or key tips, I'd love to hear them in the comments. Good luck on your New Year’s resolutions! There are exciting videos coming this month. Go out there and have a great day!