Project Swagger with Robin Arzón

Sometimes the most disciplined workout is the one you didn't do.

In this episode: the surprising signals you need a recovery day, and how to structure that recovery. If I notice any of these signs, I scale back immediately.

Plus: a full Q&A about mastering your pushups, featuring the exercise that was a game-changer for mine.

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A 90-day reset for any level, informed by more than a decade of training. This is what I would do if I was in a fitness plateau, postpartum, recovering from illness or injury, or even just checking my general fitness for blindspots.

Plus: what’s in my marathon belt, and how I approach race day as a T1D athlete.

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All you need to prepare for marathon season — or ahead of any race. Tips on sleep, carb loading, taper weeks, pacing, fueling, equipment, gear, and race-day logistics… All in under 20 minutes.

Plus: why Robin’s favorite memory of the New York City marathon is from a year she didn’t even run the race, and Robin’s reflection on modeling resilience and a love of movement for her daughter, Athena, who was just under 9 months old the last time her mom ran the 26.2 mile course.

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If you want to keep moving until you’re old as f*ck, you need to test and retest these 10 physical capabilities. Here’s something I see too often: taking class upon class and measuring nothing. But your balance, grip, and power change as you age—and if you don’t track them, you lose them.

Also in this episode: my favorite conversation starters (you know I keep notes), my dream music festival, and how my diet changes when I’m training for a Hyrox race vs a marathon.

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Stop asking influencers what supplements to take — including me. Today: the only toolkit you need to build your effective, individual supplement regimen. Yes, I am sharing the 20 supplements I take. But more importantly, I’m sharing my vetting routine: the eight rules I consider before adding anything to my stack.

Plus: how to cope with a post-race slump, and how many miles you actually need to hit in training before your first marathon.

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You need a delightfully unserious routine. Here's why.

We live in an age where we're encouraged to become so optimized that we can take ourselves out of whimsy and joy. But I don't believe we should wait for a vacation or even a weekend to feel joy. I believe it's possible to ritualize whimsy into our ordinary Tuesdays. Today: the parts of my routine that exist purely for joy, and why you should embrace your cringe.

Plus: I answer your questions on what a decade of your letters has meant to me, and share exactly how I keep lifting heavy during the final weeks of marathon training.

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Stop resisting jealousy. It’s data. I used to feel jealous all the time. I felt jealous of people I loved and was cheering for. But I didn’t let those feelings turn into resentment. I turned them into action.

Today: why you need to make a jealousy list. I’ll share the questions I ask myself to make use of my envy, and my strategies for snapping out of a comparison spiral.

Plus: how to avoid a crash after your morning long run, and why strength training will not make you bulky.

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Real talk: hitting your daily steps is not having the effect on all-cause mortality that you want it to. I love that we're getting those step counts up, but I’m concerned that as we’ve been conditioned to chase duration, we're missing a crucial longevity lever: bursts of vigorous exercise.

Today: why this is a lever you can’t afford to ignore, mind-blowing new research on vigorous activity vs. light exercise, and how you can integrate vigorous activity into your weekly routine without adding minutes to your workouts. I know your to-do lists are already long, y’all.

Plus: I answer your questions on how to make training progress when you’re injured, and how to warm up and cool down effectively with limited workout time.

You know you can send a wellness question to me anytime: Call up our Project Swagger hotline and leave a message ☎️ 1-877-ALL SWAG

Find the study we mentioned here. More from Dr. Rhonda Patrick here.

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We’re back to school, y’all, and I’m not just getting my kids ready. In this episode, I’m sharing the five resets I’m going through this week with my family and myself to organize the chaos. All the details on how I’m rebooting the family operating system (yes, I gave Claude access to my calendar and it changed my life), majoring in the majors, and giving my kids real ownership of their mornings.

Plus: I'm answering your questions from the macros episode (should you track gels and powders?), settling what kind of potato girly I am, and finally breaking down my full AM/PM magnesium routine.

Have a wellness question for me? Leave a message at 1-877-ALL SWAG and I'll try to answer it in an upcoming episode!

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What’s it like to reach the peak of your career — and have to start over? Sanya Richards-Ross had to ask herself that question when she retired from track years ago, after winning four Olympic gold medals and setting a record it would take 19 years for someone else to break. Now an entrepreneur, Emmy winner, and mom of three, Sanya Richards-Ross has a lot to teach us about the art of building your second act.

My favorite lesson from this interview? Greatness isn’t fleeting. The same skills you’ve built in one lane of your life will apply to another. Hear how Sanya put that mantra into practice in our full conversation.

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We’re going to SPACE, y’all! Today: an interview with someone I deeply admire, NASA astronaut Dr. Jessica Meir, who called into Project Swagger from the International Space Station 250 miles above Earth. We made podcast history: this is the first interview a Vox Media show has ever recorded from space!

We get into all the details of her life in orbit: from how Dr. Meir prepared for the mental and physical challenge of going to space, how she works out in microgravity, and how she stays connected with her three-year-old daughter back home. Talking to Dr. Meir fills me with awe, and I hope this episode brings you the same feeling.

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Since I started tracking my macros, my body composition has completely transformed. Why? I am finally eating enough.

In this episode: how tracking my nutrition completely transformed my relationship with food for the better. I’m getting into the biggest changes I made to my meals and how to use your kitchen scale as a tool — not handcuffs.

Plus: my advice to the busy mamma who only has two days a week to workout, and the titles on my summer reading list.

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Meet my nutritionist: Simply Mander! I started working with Manders about two years ago. I was postpartum and teaching Peloton classes again, and I wanted to fuel to get stronger. Since then, my weight hasn’t changed, but my body composition has transformed. In this episode: why the scale can be a distraction, how to actually track your nutrition, signs you’re under-eating, how to time carbs around your workouts, and must-have kitchen staples for any athlete.

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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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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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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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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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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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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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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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