169 Increase Your Energy, Reverse Disease, and Lose Weight by Eating Plants with Rich Roll

"We really can impact the way we feel . . . based off of what we put in our body." - Rich Roll If you enjoyed this episode, check out show notes, the video interview, and more at www.lewishowes.com/169. Get more from Lewis! Get my New York Times Bestselling book, Make Money Easy! Get The Greatness Mindset audiobook on SpotifyText Lewis AIYouTubeInstagramWebsiteTiktokFacebookX

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Lewis Howes?

  This is episode number 169 with Rich Roll.

• 0:07Lewis Howes?

  Welcome to the School of Greatness. My name is Lewis Howes, former pro athlete turned lifestyle entrepreneur. And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness. Thanks for spending some time with me today. Now let the class begin.

• 0:33Lewis Howes?

  Welcome everyone to the podcast. Thank you so much for joining me. If this is your first time being here, then welcome. I'm excited for you to take on this next step in your journey. And we've got an interesting guest on today. He's a good friend of mine. His name is Rich Roll. And he's got a new book out called The Plant Power Way. Now, for those that don't know who Rich is, I've had him on before about a year and a half ago. He's a graduate of Stanford University and Cornell Law School. He's 47 year old, accomplished vegan ultra endurance athlete and former entertainment attorney turned full-time wellness and plant-based nutritionist advocate, motivational speaker, husband, father of four, and an inspiration to many around the world.

• 1:16Lewis Howes?

  And I love what Rich stands for and he never, never makes me feel bad when I eat meat, but I always love to hear his take on wellness and nutrition and healthy living. And he's got a great story and he's going to dive into more about the importance of living a healthy lifestyle and really why he transitioned into this lifestyle in the first place. Without further ado, let's go ahead and dive into this episode with my good friend, the one and only Rich Roll.

• 1:49Lewis Howes?

  Welcome everyone to the School of Greatness podcast. I've got my man Rich Roll in the studio. What's up, brother?

• 1:55Rich Roll?

  What's up dude?

• 1:55Lewis Howes?

  Good to see you, man.

• 1:56Rich Roll?

  Pleasure to hang with my brother.

• 1:58Lewis Howes?

  Yeah, I'm excited. And you've got a new book called The Plant Power Way. I'm going to show the camera really quick because this is a video podcast as well. Plant Power Way with yourself and your wife.

• 2:08Rich Roll?

  That's right.

• 2:09Lewis Howes?

  What was it like writing a book with your wife?

• 2:11Rich Roll?

  Co-author with my wife.

• 2:14Rich Roll?

  Julie's amazing. Julie Pyatt is her name. Yeah, she, uh, she brought the magic for this one.

• 2:19Lewis Howes?

  Yeah.

• 2:20Rich Roll?

  I mean, this is, this book, my first book was a memoir, so it was just me writing it, finding Ultra. But this one is really a lifestyle guide, kind of a lifestyle primer, as well as a cookbook. And Julie is a magician in the kitchen. She's an artist and she really brought the heat.

• 2:38Lewis Howes?

  Yeah.

• 2:39Rich Roll?

  To create something special. So, yeah, it was interesting. You know, I'm like, as a writer, I like to hide out. You know, like do my thing in isolation. And this was very much a collaborative effort, not just with her, but with a whole bunch of people.

• 2:52Lewis Howes?

  You had to work with her as opposed to be an introvert.

• 2:54Rich Roll?

  Exactly. Yeah. Which is my default, right?

• 2:57Lewis Howes?

  Right, right, right.

• 2:58Rich Roll?

  But it was great. You know, it was, uh, you know, we were sort of a yin and a yang in kind of what we brought to the equation. And I really think that that's what is gonna make it really special.

• 3:08Lewis Howes?

  I like it, man. And it's all, uh, whole food, plant-based recipes, but also lifestyle stuff as well, right?

• 3:14Rich Roll?

  Yeah. I mean, it's, uh, you know, I'm a plant-based guy. I've been plant-based for eight years in our, our family. We've got four kids and our nephew lives with us. We've got a lot of people in our house.

• 3:23Lewis Howes?

  Right.

• 3:23Rich Roll?

  And, uh, and, you know, we're a plant-based family, but this really isn't, uh, it's not, it's not a book for vegans. It's really oriented around just the modern family.

• 3:35Lewis Howes?

  Right.

• 3:35Rich Roll?

  It's sort of like people that are just trying to eat a little bit better, live a little bit better, make better choices. People who don't have the time to go online and research nutrition, you know, they know like, yeah, I should probably buy organic, but like, does it matter? And, you know, I've heard of GMOs, but like, what's the deal? Like, we tried to make everything really elementary and simple. And, and also create just super delicious food, you know, whether you're a vegan, whether you're a meat eater or a vegan or whatever. To be able to put really great dishes on the table that are gonna please everybody, including your kids. You know, it's sort of like, the question that we get all the time is, how do I get my kids to eat healthier? You know, they're eating macaroni and cheese and all that kind of stuff.

• 4:18Rich Roll?

  So there's a lot of information and kind of tips and tools and resources to help create healthier, sustainable trajectories. Cause sustainability, everybody can go on a diet, but like, how do you actually shift your lifestyle and make it stick?

• 4:31Lewis Howes?

  Yeah. I like it, man. And. You know, for those that don't know your story, you've been on the podcast before, so we'll have that episode linked up. But for those that don't know your story, if you want to give a quick recap to how you got into the whole plant-based living in the first place.

• 4:44Rich Roll?

  Yeah, sure. I'm 48 years old right now, but about eight years ago, when I was 39, I was tipping the scales a little bit heavy. I was about 50 pounds overweight, working as a corporate lawyer, kind of toiling away the 80-hour work week, riding the elevator up and down and kind of living that lifestyle. And I was having a little bit of an existential crisis about my place in the world. Like I, you know, I was married and I was building family and of course I love them, but at the same time, I just felt like I was on the wrong path professionally. And it was confusing. It was almost like vertigo because my whole life had been premised on this idea of, you know, get good grades, get into the best college, like then go to law school and get the best law firm job.

• 5:29Rich Roll?

  And like when you kind of, you know, are on the precipice of being a partner in a big law firm, you think, well, I did everything right. This is, this is what I was promised my whole life was going to make me happy. And I wasn't, I was not fulfilled. And I looked around me at the people I was working with and I just didn't aspire to have any of their lives. And so I was having this kind of, you know, kind of internal crisis about what I was doing with myself. And meanwhile, I wasn't taking care of myself. I was eating what I like to call the window diet.

• 6:01Lewis Howes?

  Right, right.

• 6:02Rich Roll?

  Pull your car up to a fine dining establishment, roll the window down and they hand you food. That's what you eat. So I was subsisting on, you know, cheeseburgers and french fries and nachos and Pizza Hut, Taco Bell and all that kind of stuff for years and years and years. And it was starting to catch up to me, you know, 50 pounds overweight. And then one night, shortly before my 40th birthday, walking up a simple flight of stairs, I had to pause. I was winded, out of breath. Shortness of breath, tightness in my chest, sweat on my brow. And I honestly thought I was having a heart attack. And I realized in that moment that I needed to change how I was living.

• 6:39Rich Roll?

  And that really began the journey of exploring healthy foods and healthy lifestyle habits. I ended up adopting a plant-based diet, which, you know, look, you know, I'm the last person in the world that ever thought I would go vegan. Like for me, like vegans are like guys that kick the hacky sack and smoke a lot of dope and like have dreadlocks, you know, which is fine. That's cool. But that was, that's not my trip, you know, so I never identified with that. But when I started eating whole foods, plant-based foods, I really started to feel so much better, like incredibly better. And you had a lot of energy too, right? Resurgence of vitality I could have never predicted. And it really kind of solved that

• 7:19Rich Roll?

  equation of food is medicine, you know, Hippocrates said it in 340 B.C. And of course, I'd heard that quote, you know, growing up, but I never really thought about it. And I was starting to realize like, wow, we really can impact how we feel and how our bodies function and how our minds operate and how we interact with other people based upon the things that we're putting in our body. It's so elementary, right? But I don't know that we really take that to heart enough. And so that's, that's what happened to me. And I, you know, it's a long story and we talked about it in the last podcast, but ultimately I ended up becoming an ultra endurance athlete. And I started killing it in these crazy, super multi-day, you know,

• 8:03Rich Roll?

  double Ironman distance triathlons. And in 2010, I did something that no one else had ever done, which was do five Ironman distance triathlons on five Hawaiian islands in under a week. Wow. So, and that kind of They take like 24 hours, don't they? No, I mean, an Ironman. A triathlon. Yeah. So, so a single Ironman, for your listeners who might not know, is a very long triathlon, which in a period of one day, you do a 2.4 mile swim, 112 mile bike, and then run a marathon. So I did five of those in a row on five different islands, like traveling. You did five Ironmans? Five Ironmans. Five wine islands.

• 8:39Lewis Howes?

  In a week.

• 8:39Rich Roll?

  The goal was to do it in five days. We ran into a bunch of problems and logistical challenges and sleep deprivation and all kinds of craziness.

• 8:47Lewis Howes?

  Wow.

• 8:47Rich Roll?

  But we got it done and no one, it was, I did it with my buddy, Jason Lester. No one had ever tried it before. So it was, it was sort of a cool kind of thing. And to do that at age, I was 44 at the time when I did that. Was a really cool thing. And that's kind of like what my first book was about, kind of going from couch potato, schlubby lawyer guy to, you know, middle aged ultra endurance athlete.

• 9:12Lewis Howes?

  Why do you think eating a plant-based diet is so intimidating for a lot of people? Because there's this new trend and people are going vegan and people are starting to just live off of, you know, plants, but why is it so intimidating?

• 9:23Rich Roll?

  Well, I think it's intimidating for a number of reasons. I mean, the first thing is, is it sounds like a huge deprivation diet. Like, oh my God, you know, how can I go a day without eating cheese or, you know, how can I, how can I, you know, go a day without eating a cheeseburger? And, and these kinds of foods, animal products find their way into most of the things that people are eating on a typical Western diet. And so I think that right off the bat, people are like, whoa, not so fast.

• 9:50Lewis Howes?

  Right.

• 9:50Rich Roll?

  You know, that's kind of, that's kind of scary. And by the way, we've been told our whole lives that if you want strong muscles, you need to eat, you know, beef is what's for dinner and milk does a body good. And, and I certainly believed all of those things my whole life. So it was really kind of anathema that, that you could not only like breathe air in and out of your lungs, but actually be an athlete without eating those things was something I would have never predicted. And so, you know, part of my message is that, you know, plant-based foods are incredibly healthy and, and they contain everything that you need to live. And also, you know, and this is what the Plant Power Way is really about is it doesn't have to be a deprivation thing.

• 10:30Rich Roll?

  Like we look at, we always say focus on all the new exciting foods that you're bringing into your diet, like nutrient dense foods that are super healthy for you. As opposed to focusing on the couple of things that you're.

• 10:43Lewis Howes?

  You're giving up.

• 10:44Rich Roll?

  That you're giving up.

• 10:45Lewis Howes?

  Gotcha. And what would you say are the highest performance foods out there?

• 10:49Rich Roll?

  Hmm. Interesting. Uh, well, I think performance from the perspective of being an athlete.

• 10:56Lewis Howes?

  Yeah, I mean, just running optimally in your life, but also giving you the most energy, the most recovery benefits, you know, whatever it may be.

• 11:05Rich Roll?

  I think that making sure that you're getting lots of dark leafy greens into your diet. You know, we're all talking about kale these days, at least in Los Angeles. We are. Yeah, it's all about kale. So I always start my day with a with a smoothie, a blended smoothie and like our high powered vitamin X blender that usually contains spinach and kale and things like that. And they're so rich in phytonutrients and micronutrients and they just energize you. They just like, instead of eating like a really heavy like breakfast of like waffles or something like that.

• 11:36Lewis Howes?

  Chicken and waffles, man, it's so good.

• 11:38Rich Roll?

  I know, I know. Look, I know, man. But to start your day by like drinking a salad and just you can almost feel your body coming alive.

• 11:47Lewis Howes?

  That's true.

• 11:48Rich Roll?

  It's a it's a miraculous thing. So I always say to people like, if you're gonna just, don't worry about vegan or plant like you're a hundred percent, whatever, just like, start drinking blended dark leafy greens smoothies in the morning and like, watch your, watch your life.

• 12:02Lewis Howes?

  Body change.

• 12:03Rich Roll?

  Your body change. Well, I mean, I think it's, it's your body, yes, it's your energy levels, but as you know, you know, when you have good energy, that affects everything. It affects how you perceive the world, it affects how you interact with people.

• 12:15Lewis Howes?

  Your mood.

• 12:16Rich Roll?

  Yeah, your mood.

• 12:16Lewis Howes?

  Stress levels.

• 12:17Rich Roll?

  Ripple effect of that applies to everything in your life.

• 12:20Lewis Howes?

  Yeah, that's true. What, tell me, what are a couple of other foods besides the dark?

• 12:25Rich Roll?

  I like, I like to eat a lot of lentils and beans are very high in protein. So as an athlete, that's important, of course.

• 12:33Lewis Howes?

  Sure, sure.

• 12:34Rich Roll?

  I also, I'm a big fan of veggie burritos. That's like my go to lunch.

• 12:39Lewis Howes?

  Veggie burritos.

• 12:39Rich Roll?

  In a pinch, yeah, in a pinch, when you're driving around town, I can always, especially in Los Angeles, I can always find, you know, rice and beans and guacamole.

• 12:46Lewis Howes?

  Right, right, right.

• 12:48Rich Roll?

  What else? I mean, I'm, I love superfoods. There's a lot of talk about superfoods. I don't think there's any superfood that's a panacea. And I think a lot of people want to jump on the, the superfood bandwagon before they've cleaned up their diet. I look at that as like the cherry on top of the sundae. Like when you're eating super clean, then superfoods can give you that added, that added edge. So like cordyceps, I love for athletic performance. Spirulina, which is the highest protein content by weight of any food on the planet, including, including beef.

• 13:19Lewis Howes?

  Spirulina is good.

• 13:19Rich Roll?

  Yeah, we could have a whole podcast about superfoods.

• 13:22Lewis Howes?

  Wow, next time, the next book. Okay, so juice versus non-juice, is it better to juice your salad or blend your salad?

• 13:31Rich Roll?

  Juices versus blending. Yeah, we get that question a lot too, and I think they both have their place. You know, I think that if you're what if you're blending your drink, like you're putting, you're putting all that, you're packing all these foods, you know, beets, spinach, kale, hemp seeds, flaxseed, you know, all these kinds of things into a blender, and you're blending it down into a drinkable form. So you're getting all the fiber, you're getting like all the nutrients. They can be very calorie dense because you're getting the entire food in there.

• 13:58Lewis Howes?

  Right.

• 13:59Rich Roll?

  They're almost like an incredibly super-packed nutrient-dense meal.

• 14:03Lewis Howes?

  Sure.

• 14:04Rich Roll?

  A juice extracts the fiber from the food, from the fruit or the vegetable. So it's a very highly concentrated dose of phytonutrients. And I look at juicing more as medicinal, you know, I think you got to be careful with juices, especially when juices are very high in fruit because the sugar content can be super high. So they both have their place, they just have different purposes.

• 14:25Lewis Howes?

  Gotcha. But you shouldn't, you're saying you shouldn't have like a bunch of juices every day? Or you shouldn't just live off of a juice diet?

• 14:30Rich Roll?

  Well, I think it depends on what kind of like if it's just pure, if it's pure kale juice, you know, as opposed to orange juice, you know, and I think there's also a difference between, you know, the kind of juices that you'll see in Los Angeles that like creation juice or, you know, blueprint juices, these very high kind of like, you know, artisanal, you know, organic juices that can be very expensive. You can make them at home for super cheap with your own, with your own juicer. So I think it depends on what kind, but I think you do have to be a little bit more cautious about just, you know, pounding juices all day long.

• 15:02Lewis Howes?

  Gotcha. Okay, cool. So let's say, you know, I'm surrounded by a lot of healthy athletes all over the place. I work out with healthy guys who are shredded, six packs, you know, ripped, super high energy throughout the day, who aren't vegan, who aren't plant-based.

• 15:17Rich Roll?

  Right.

• 15:18Lewis Howes?

  So why should someone who is already super healthy consider a plant-based diet?

• 15:23Rich Roll?

  Yeah, that's a great question. And the first thing I would say is Like if it's not broke, why fix it? Yeah, the first thing I would say is I'm not here to tell anybody what they should or they shouldn't eat. That's everybody's own personal choice. I'm here to share my experience and how, you know, my life had changed by adopting a plant-based diet. So that's the first thing. So I'm not here to proselytize any one perspective or another. And I think everybody's different. And I'm the first person to recognize that. The second thing I would say is that just because you're shredded doesn't mean that you're healthy. You can look super fit, you know, like it's, it's surprising, actually, if you look at professional athletes and start to talk to them about what they're actually eating. Like there's still a long way to go in terms of healthy eating. So I look at it in terms of long-term lifestyle and health and longevity,

• 16:08Rich Roll?

  especially as I start to get older. If somebody's feeling super great, you know, I'm not going to tell them they need to change what they're doing. And I would say that it's not that eating a plant-based diet will inherently make you a better athlete, but I will say this, and this has been my experience, that the typical Western diet, or a diet, I should say, that is sort of high in animal products, dairy, and processed foods, which is becoming a bigger and bigger problem, obviously, tends to be very acid-forming on the body. And we have to work very hard to maintain an essentially neutral pH in our body. Like our, all of our systems try to regulate, you know, our pH to keep it in neutral.

• 16:49Rich Roll?

  And the air that we breathe, the amount of sleep that we get, the amount of stress in our lives, and particularly the foods that we eat, can influence that pH. And so when you're eating a diet that's, has a lot of processed foods and a lot of animal products and dairy, that's very acid-forming. And then the body has to work, go into hyperdrive to bring the pH back to neutral. And to do that, it has to leach minerals out of the bones, and it produces a lot of inflammation. And as you know, as an athlete, inflammation impedes recovery. So the quicker you can recover in between workouts, The harder you can go. The harder you can go, the longer you can go, the less likely you are to get injured, the less likely you are to overtrain, to, you know, miss workouts. So

• 17:32Rich Roll?

  It's not that overnight you're a better athlete, but when you protract that out over a course of a number of seasons or years, you're going to realize tremendous performance gains by eating a very like anti-inflammatory diet or a more alkaline forming diet and plant-based foods on the, on the whole, on the average. I mean, there's certainly, certainly there are plant-based foods that are acid forming, but on the whole, it's very alkaline forming and very anti-inflammatory.

• 17:56Lewis Howes?

  Sure.

• 17:56Rich Roll?

  So that's allowed me to go, I mean, when I trained for my first Ultraman, which is a double Ironman race that it's like a 320 mile triathlon that circumnavigates the big island of Hawaii. The first time that I attempted it was in 2008 and I really only had seven months to prepare for it. And I really think that I was able to drop all the weight and go from essentially a couch potato guy to Ultraman in such a short period of time is because I was eating in this particular fashion.

• 18:22Lewis Howes?

  Completely cut everything out, all dairy, I mean, all meat products.

• 18:25Rich Roll?

  All meat products, all dairy, uh, and essentially all processed foods. I mean, I would eat, you know, coconut oil and olive oil and things like that are, are technically processed foods.

• 18:35Lewis Howes?

  Right.

• 18:36Rich Roll?

  You know, trying to reduce as much as possible, the extent to which any of the foods I was eating was processed.

• 18:41Lewis Howes?

  Okay. If you could go back and tell your pre-vegan self, one thing about health, from all that you know now, what would you tell that person?

• 18:51Rich Roll?

  Hmm. One thing about health?

• 18:54Lewis Howes?

  Or a couple of things. From all the information you know now, and you can go and talk to that guy, you know, five years before he's, he stopped eating all the bad foods. What would you say that you know about health?

• 19:06Rich Roll?

  I think the biggest thing is, is, is a very general thing, which is that we all have so much greater control over our health than we've, than we're, than we sort of walk around believing. Like we sort of, um, abdicate our health choices to our doctor and we think that our doctors know everything. And, you know, the truth is, is that, you know, really in medical school, they don't really teach nutrition. It's like an elective course. Most of them don't know any more about nutrition than the average person who spends a little bit of time researching it.

• 19:37Lewis Howes?

  Sure.

• 19:38Rich Roll?

  And my, my, my call to action really is to. Take control of that decision-making process for yourself and understand that that you can dictate your longevity and your emotional state and your physical state by making better choices and not just by doing it in a short-term way, but doing it in a way that works within the construct of your life so that it's sustainable. And I think that there's a lot of people that walk around, they're in poor health and they go, "Well, it's genetics. You know, I'm genetically disposed to have this or to be like this." And so they take a medication and, you know, our doctor told me I need to take statins. And, and what I think most people don't realize is that these

• 20:21Rich Roll?

  medications are not curing their ailments. They're just, they're basically taking care of the symptoms so that people can walk around and not have to think about what actually led to this problem. So it's about getting back to really healing yourselves and being preventive in your approach to health so that you don't get into that situation to begin with and to understand that you can reverse so many conditions. I mean, right now, Lewis, we're in this crazy time where people like you and I are super into health and we like to talk about it. We have audiences that, that enjoy hearing about it. But the truth is, is that we've never been more sick as a society. One out of every three people will die of a heart attack.

• 21:00Lewis Howes?

  Wow.

• 21:00Rich Roll?

  Seventy percent of Americans are obese or overweight. And by 2030-

• 21:05Lewis Howes?

  Seventy percent?

• 21:05Rich Roll?

  Seventy percent.

• 21:07Lewis Howes?

  Oh, my gosh.

• 21:07Rich Roll?

  And by 2030, fifty percent of Americans will be diabetic or prediabetic. Like, that's crazy. That's crazy.

• 21:15Lewis Howes?

  Unless we do something about it.

• 21:16Rich Roll?

  And the greatest irony in all of this is that eighty to ninety percent of chronic illnesses like those and others are reversible or preventable. Reversible through simple diet and lifestyle alterations, that we can control these things.

• 21:29Lewis Howes?

  If these are reversible and preventable, then why aren't doctors educated on food as medicine? And why aren't they being, you know, why isn't this a mandatory lessons that they need to learn in school as like, you know, a serious thing that they need to be educated on?

• 21:44Rich Roll?

  You're preaching to the choir.

• 21:45Lewis Howes?

  I mean, I don't get it.

• 21:46Rich Roll?

  This is part of-

• 21:46Lewis Howes?

  Why just drugs?

• 21:47Rich Roll?

  Yeah. This is part of my advocacy and, and part of my mission is to help, you know, make that- That be the protocol, you know, and there are amazing doctors out there right now. So we're doing incredible work. Doctors like Neil Barnard and Dr. Esselstyn and Dr. Dean Ornish and many, many others.

• 22:05Lewis Howes?

  Lisa Rankin's even written a book about it.

• 22:07Rich Roll?

  Lisa Rankin, she's amazing. Yeah, there's, there's, there are, there is a trend. And I think the, the reason why it doesn't exist right now is purely economics, you know, right now, and especially in terms of big medicine and big pharma and kind of how research gets funded, like there, if there's not some IP at the end of this road that we can patent and sell as a drug, who's going to throw a ton of money at, you know, trying to figure out if broccoli is good for you. Like there's no money to be made by that. So we need to rethink our whole process of medical education and it really does need to get prioritized to be on functional medicine and preventive medicine. And you're starting to see it changes at the beginning of. So it's an exciting time.

• 22:48Lewis Howes?

  And I guess, you know, the pharmaceutical companies can't make money unless people are sick.

• 22:53Rich Roll?

  Right.

• 22:54Lewis Howes?

  If everyone's healthy, they're broke.

• 22:55Rich Roll?

  Right. And, and if you talk to a doctor, there's a lot of pressure for them to see as many patients a day and to just diagnose and prescribe, you know, and that's, that's, it's not that they're, they're not bad people. They're, they got into medicine because they want to help people, but they have bills to pay and this is just kind of the way it's set up. And I, so, so I think that, you know, unless you're an outlier, unless you're someone like Frank Littman, who's trying to create, you know, these functional medicine clinics and do something a little bit different, it's very difficult. So it's a systemic problem that we need to look at.

• 23:28Lewis Howes?

  What can the average person do about that to support?

• 23:32Rich Roll?

  They can start to tend to themselves in a mind, body, spirit way, you know, they can start to explore things like meditation and yoga and healthy eating and functional movement and functional body strength. Like all of these things are important. It's not just, you know, health begins and ends with what's on your plate. You know, there's nothing more powerful that you can do to change how you feel about yourself and what you're eating. But I think that's just the beginning, you know, there's a whole pantheon of lifestyle practices that, you know, I'm continuing. Learn about and explore that are improving my life.

• 24:06Lewis Howes?

  What's the things you're learning lately?

• 24:08Rich Roll?

  Well, meditation for me has been the biggest like watershed this past year. And, you know, I've been meditating on and off for the better part of 17 years, but I've always struggled with trying to find a way to make it stick and be consistent about it. And the busier I get, the more difficult it is to kind of.

• 24:24Lewis Howes?

  More conversations and excuses you come up with.

• 24:27Rich Roll?

  Of course, you know, and like, look, you know, I got a bunch of kids. I got, I got a lot of.

• 24:30Lewis Howes?

  What are you kids? You got four, five kids?

• 24:32Rich Roll?

  Four kids and my nephew lives with, yeah, like we got, there's a lot of energy in my house.

• 24:36Lewis Howes?

  Yeah, yeah.

• 24:36Rich Roll?

  Uh, so it's very easy for me to say, I don't have time, but what I found, I've really made it a priority this year to do it every morning and.

• 24:44Lewis Howes?

  So what's your daily ritual look like?

• 24:45Rich Roll?

  Twenty minutes in the morning without fail. Uh, and it's, it's a, it's a simple breath practice. And I've been playing around with the headspace app, which has really helped me a lot.

• 24:55Lewis Howes?

  I have that, but I haven't used it yet.

• 24:56Rich Roll?

  Yeah, it's great because it just kind of, it's, I have it right on my iPhone. You know what I did? I put it down on the, the dock at the bottom is one of the four main apps. So I always see it and, uh, and it's just, it's, it, you know, I like, I like the, the practices that they offer on the app. They're very, um, accessible and, and there's not a lot of woo woo in it. Andy put a comb who, who is the guy behind headspace. Records all of the, um, all of the meditation programs on there and they're, they're very easy to follow. It just makes it easy and like it holds me accountable. So I think accountability is a huge thing with, with changing lifestyle practices. And so, yeah, there you go. Yeah, but you haven't logged in yet. You gotta, you gotta like create your account. You got the app, but you haven't used it.

• 25:38Lewis Howes?

  I haven't used anything yet.

• 25:39Rich Roll?

  Yes, like anything like I have it. So I think that I'm doing it, but I'm actually not doing it.

• 25:44Lewis Howes?

  Well, I actually do a pretty good, you know, meditation for, I think it's about 12 minutes in the morning and then at night, but so you do 20 minutes using headspace.

• 25:52Rich Roll?

  Yeah.

• 25:52Lewis Howes?

  And it's just a guided meditation, basically breathing.

• 25:54Rich Roll?

  Meditation. Yeah, it's breathing, it's breath. There's some visualization and they have all different kinds of programs depending upon, you know, what you like, if you want it, if you're having problems with stress or sleep or whatever, you can, you can pick choose. But the point really is just that you're doing it, not that you're adhering to some, I think a lot of people are like, well, I need to, I need to this, the perfect practice. I need this to be right. It's the same thing with. Well, I can't go out and run until I have the perfect pair of running shoes. These are all like barriers and excuses to actually just doing it. And I've just noticed that it really has improved my life in every single way by just making it consistency is king.

• 26:28Lewis Howes?

  In the last year, you started this, right? Twenty minutes in the morning. What's the biggest benefits you've seen since doing this?

• 26:35Rich Roll?

  Being able to navigate through a lot of stimuli coming at me, you know, like yourself. Like, I'm sure you get a million emails and you're like, you're doing all these podcasts and you're juggling a lot of different things. You're writing a book like these are all things that I'm doing as well. And it's very, very easy for me to get overwhelmed and stressed and stressed. And then, and then I'm not productive because when I'm doing one thing, I'm thinking about the other thing that I'm not doing. And it's allowed me to just ground myself and just focus better and be able to navigate relationships, phone calls, emails, and all of that, that kind of thing with a little bit more grace and ease, right? And, and just my interactions with people are better, I'm more present, I'm more focused.

• 27:20Rich Roll?

  And as a result, like that 20 minutes that I spend in the morning turns into, you know, maybe two hours of saved time because I'm more productive throughout the day.

• 27:29Lewis Howes?

  Let's talk about presence. How many, how does food affect our presence during the day and how present we are in moments?

• 27:37Rich Roll?

  A lot, you know, I think that.

• 27:39Lewis Howes?

  And is there research backing this?

• 27:40Rich Roll?

  Well, I mean, look, let's, let's just talk about anecdotal research. Like if you go out and eat like a heavy lunch, like what, how's, how's, you know, from. Yeah, you're like, you're down and out for a good 90 minutes. Yeah. So what if you could eat something for lunch that would actually make you feel better after you ate it than before you ate it? So you could come back and, and really, and just hammer for the next two hours and get a bunch of stuff done rather than, than like, kind of be like sleepwalking for a little bit. So, you know, you don't need any more research than that for me. But I think also, you know, having, maintaining a high level of energy throughout the day. So you don't have these peaks and valleys like, look, man, you throw down a monster drink or a Red Bull and smoke a cigarette.

• 28:23Rich Roll?

  And then, you know, like you're up and down, you're bouncing off the walls, you're crashing, you're high, you're all these different things. But just to be able to acclimate to just a really solid, good level of energy that's consistent from the moment you wake up in the morning to the moment you go to bed.

• 28:38Lewis Howes?

  I like it, man. What other rituals are you doing besides meditating in the morning?

• 28:42Rich Roll?

  Meditating in the morning.

• 28:43Lewis Howes?

  Do you cook all your own foods or do you go out and eat, you know, plant-based foods or is?

• 28:48Rich Roll?

  A little bit of both. I mean, usually we cook at home and you know, my wife is the artist.

• 28:53Lewis Howes?

  Especially when you got kids.

• 28:54Rich Roll?

  Yeah.

• 28:54Lewis Howes?

  You gotta cook at home, I guess.

• 28:56Rich Roll?

  She gets all the credit for the cooking. She's unbelievable. Her food is so.

• 29:00Lewis Howes?

  I mean, this is all her food on the cover, right?

• 29:01Rich Roll?

  Yeah, these are all, that's the other thing with this book. Like, we didn't go out and hire some chef to like, create recipes for, for, you know, to create a book. These are all very authentic to the way we live, to the food that we give our kids. And you know, my wife really is quite the genius at that.

• 29:19Lewis Howes?

  Right, right.

• 29:20Rich Roll?

  So usually we're eating at home and what we do is we make, we make a priority out of the family meal. It's a ritual. We involve all the kids in it and it's, you know, it's getting back to,

• 29:31Rich Roll?

  you know, the beauty and just the value of sharing that time together, the process of making the meal.

• 29:38Lewis Howes?

  Community.

• 29:39Rich Roll?

  Yeah, making it into a thing. And, and when you look at the cultures that have the most longevity, have you heard of the Blue Zones book?

• 29:48Lewis Howes?

  Yes.

• 29:49Rich Roll?

  Okay, so Dan Buettner, who's the guy behind the Blue Zones, he's a National Geographic fellow. He's a friend. You should have him on the podcast.

• 29:56Lewis Howes?

  I'd love to. It's like the happiest people in the world are the Blue Zones, right?

• 29:59Rich Roll?

  He's a buddy. I'll hook you up. He's amazing. And he went around the world and studied where are the people the happiest and where do they live the longest?

• 30:06Lewis Howes?

  Yeah.

• 30:06Rich Roll?

  And from that he extracted, and he found these blue zones across the world like Okinawa and Ikiya, which is an island in the Aegean.

• 30:14Lewis Howes?

  Japan, right?

• 30:15Rich Roll?

  Yeah, that's Okinawa and a, you know, a bunch of other like sort of remote places. And he went to these cultures and he studied them and he said, what are they doing that we're not doing?

• 30:24Lewis Howes?

  Isn't there one in like North Carolina as well or something or like the mountains?

• 30:27Rich Roll?

  No, there's one in Loma Linda in Southern California here.

• 30:30Lewis Howes?

  There is, yeah. That's a Blue Zone?

• 30:31Rich Roll?

  It's a Blue Zone because.

• 30:34Lewis Howes?

  Cause it's all vegan, right?

• 30:35Rich Roll?

  Yeah, they all, they all, that's a big part of it. Well, it's very, it's a, it's a, it's a religious community and, and they all eat plant-based. They live based on the principles and the, there's some, there's a passage in the Bible that basically says you should eat plants from the, I don't know exactly where it goes.

• 30:50Lewis Howes?

  Yeah.

• 30:50Rich Roll?

  And they, and they're a very tight. Community and they're very family oriented. So he, he kind of divined these principles out of these cultures and, and you know, eating predominantly plant-based food was a big part of it, but also like respecting your elders and keeping them around and creating community and, and really keeping the family tight. And the family meal is a big part of that. So we try to practice that in what we're doing, but we eat out. My son, my oldest son Tyler, it was his 20th birthday last night. So we went to Gracias Madre.

• 31:20Lewis Howes?

  Oh, you came down here?

• 31:22Rich Roll?

  Yeah, of course.

• 31:22Lewis Howes?

  Oh man, you should have told me. I would have came by. It's right down the street.

• 31:25Rich Roll?

  It's the best, right?

• 31:26Lewis Howes?

  So good.

• 31:26Rich Roll?

  It's like, you know, we're in this time right now where, where people are, are understanding, you know, the beauty and the power of eating plant-based or mostly plant-based. And there are restaurants cropping up. Gracias Madre is one of them.

• 31:39Lewis Howes?

  Crossroads.

• 31:40Rich Roll?

  It's a completely, yeah, Crossroads is unbelievable.

• 31:42Lewis Howes?

  So good.

• 31:43Rich Roll?

  They're, they're plant-based restaurants, but they don't advertise as being vegan. They just have better food.

• 31:49Lewis Howes?

  So good.

• 31:49Rich Roll?

  You know, Crossroads is probably the best restaurant in LA.

• 31:51Lewis Howes?

  It's amazing. I go there like.

• 31:53Rich Roll?

  It's a genius who's the chef there.

• 31:55Lewis Howes?

  So good.

• 31:56Rich Roll?

  So that's the way that you are ultimately going to get people to shift their lifestyle habits to eating better is by making the food just taste better.

• 32:04Lewis Howes?

  Yeah, exactly.

• 32:05Rich Roll?

  Gracias Madre, not one, there's not one thing, place where it says this is a plant-based restaurant, it's a vegan restaurant. They just give you amazing food that's delicious.

• 32:13Lewis Howes?

  It's so good.

• 32:14Rich Roll?

  And you're like, oh, that didn't have meat in it? That didn't have dairy in it? I would have never known.

• 32:18Lewis Howes?

  I went to a, I mean, I don't know if you know Bill Glazer, but he's a friend of mine. I think you've connected via email.

• 32:23Rich Roll?

  Yeah, yeah.

• 32:24Lewis Howes?

  And he takes me to Crossroads. That's like the only place he will, he want to go out to eat with me to eat. And we went to have brunch one time for like Sunday brunch and the chicken and waffles was unbelievable, man. I was like, I could eat this, you know, every Sunday. It was so good.

• 32:39Rich Roll?

  Not only that, like if you're visiting LA and you want to see movie stars.

• 32:43Lewis Howes?

  Oh, they're everyone there. Constantly there. Constantly. That's crazy. You talk about cooking being an art form. What's that all about?

• 32:51Rich Roll?

  I think that, that cooking, and this is, this is a better question for Julie. She'd be a great guest. You should have her on too. She, you know, she's an artist. She's a painter. She's a sculptor. She's a musician. And she approached food just as any other medium. It's an it's a medium to express yourself.

• 33:08Lewis Howes?

  It looks like art, you know?

• 33:09Rich Roll?

  Yeah.

• 33:10Lewis Howes?

  Looks like art.

• 33:11Rich Roll?

  And when you approach food from that perspective of what can I create? What, how can I combine these things to create something different and you new? And how can I infuse this with my love, like my positive energy? To then, you know, deliver to somebody else in service to say, please enjoy this. That's a beautiful sacred thing, you know? And I think that's something that we should honor and take seriously.

• 33:38Lewis Howes?

  As opposed to just trying to whip something up quickly.

• 33:40Rich Roll?

  Yeah.

• 33:41Lewis Howes?

  Instead of make it like a hobby, something fun.

• 33:43Rich Roll?

  We're in this crazy convenience lifestyle where everything is about speed and how fast I can eat. And we, and we're just eating on the go, you know? And there's really something to be said to just stopping and saying, let's really be grateful for what we have in front of us. The blessings that we have. I mean, look at the world that we live in. I mean, we're so lucky, man.

• 34:04Lewis Howes?

  It's amazing.

• 34:04Rich Roll?

  We're so lucky. Human beings have never, you know, in the history of humankind, like we've never had it so good.

• 34:11Lewis Howes?

  It's amazing.

• 34:12Rich Roll?

  And yet we walk around resentful and we're pissed off because this guy didn't call us back or whatever it is, you know? Just to like stop and say, you know, for right now, this is what we're doing.

• 34:24Lewis Howes?

  Yeah.

• 34:24Rich Roll?

  And let's just be present with it.

• 34:27Lewis Howes?

  I like it. You talk about in the book, the three lifestyle paths to living plant powered. And it's vitality, performance and transformation. Can you talk about those?

• 34:38Rich Roll?

  Yeah. So throughout the book, I mean, you know, it is a cookbook. There's 120 plus recipes in there or whatever, but, but really the, the, the, um, what distinguishes it, I think, is really all the lifestyle guidance. And so throughout the book, we've created three lifestyle paths for people that are kind of new to this idea. Like, well, I've never really thought about, you know, eating plants and, you know, I don't. And we wanted to create three programs based upon, um, you know, what your interest might be. Like if it, if it's a guy like you, Lewis, you're an athlete, you don't really need to lose weight, but you. Performance is what's going to motivate you. So this is a guy that will kind of key code throughout the, the book, um, the recipes that you're going to want to pay most attention to.

• 35:22Lewis Howes?

  Yeah.

• 35:22Rich Roll?

  And we have kind of a day in the life. Here's a typical, um, here's a typical way of eating and conducting yourself throughout the day that includes meditation in the morning.

• 35:30Lewis Howes?

  Yep.

• 35:30Rich Roll?

  That's going to help you unlock your inner potential that might still be a little bit dormant because you haven't quite explored foods to the extent that maybe you should.

• 35:40Lewis Howes?

  Yeah.

• 35:40Rich Roll?

  And then the other ones, transformation is for people that really need a complete whole reboot to their life. Like maybe they're super overweight or they've been sick.

• 35:49Lewis Howes?

  Years ago.

• 35:49Rich Roll?

  Yeah, exactly. And they're like, ready to just go full bore and do it hardcore because they want to, they want the whole shebang and they, and they need it because they're, they're at a place in their life where they're ready. They're willing to make that kind of a sacrifice and a change.

• 36:03Lewis Howes?

  Their life depends on it. Otherwise they might have a heart attack at some point.

• 36:05Rich Roll?

  Right. And then the other one is just for really living, uh, sustainably and more balanced. And so it's not, you know, it's not for anything super dramatic on either side of it. It's just like, I want to be more balanced than I am. And you know, I think a big part of the book and a focus of it too, that we haven't really touched on is sustainability. Sustainability in healthy lifestyle practices and in eating practice, practices, but also kind of getting out of ourselves and our selfish concerns about how we feel and, and, and really contemplating, uh, what's most sustainable for the planet. Because

• 36:43Lewis Howes?

  And that's

• 36:44Rich Roll?

  when you look at it, well, you know, we're, when we, everybody wants to be a good environmentalist, right? Like, you know, maybe I shouldn't use so much gas. I should ride my bike and we recycle. We're doing all these things now to kind of be better citizens than maybe we were 30 years ago.

• 36:58Lewis Howes?

  Right, right.

• 36:59Rich Roll?

  Uh, but there's a lot of stuff, uh, that I think people don't realize. And when you kind of take a look at how we produce food to arrive on our plates, it's, it's quite eye opening. Um, you know, uh, when you look at animal agriculture, just the business of raising animals for food, it's incredibly wasteful.

• 37:18Lewis Howes?

  It's crazy, right?

• 37:19Rich Roll?

  It exerts an extraordinary toll on the planet. So we all look at like fracking and, um, and you know, the extent to which we're dependent upon fossil fuels. But the truth is that animal agriculture is far more detrimental to the planet than I think it's like, uh, animal agriculture accounts for, uh, something like 13 or 18% of all greenhouse gas emissions, which is more than all of transportation combined. And when then you look at it and you, when you look at, um, the extent to which the rainforests are being destroyed, the amount of water used, it takes 660 gallons of water to produce one hamburger. Like if you're just an econo- an economist and you look at this, you're like, this is crazy.

• 38:02Rich Roll?

  This doesn't make any sense. Like we're wasting so many resources to take this little animal and blow it up into a huge animal that we can eat for food. And you know, the runoff, the, the methane, everything, you know, it's, it's, it's basically creating algal blooms in our oceans where no life can live.

• 38:22Lewis Howes?

  Really?

• 38:23Rich Roll?

  It's, it's really insane. There's a movie that I'm involved with called Calspiracy. It's documentary that takes a look at, um, what animal agriculture is really doing to our planet. It's going to be coming out, uh, this spring on Netflix and look for that.

• 38:36Lewis Howes?

  I'll check it out.

• 38:37Rich Roll?

  It's really quite amazing when you look into that. And so what, what, what my message is and what the book's message is, is like, let's be a little more conscious of our choices. Like it's not just about what I need or what I want or what tastes good. Like we have a greater responsibility to our planet. And I think we all need to kind of really honor that a little bit more.

• 38:56Lewis Howes?

  Yeah. So you're not saying people, you have to eat vegan, plant-based, but if you're going to choose meat, be conscious about it and eat it in a sustainable way, the best way possible.

• 39:06Rich Roll?

  Yeah. I mean, I think we all have a responsibility to try to, uh, increase the extent to which we're living sustainably.

• 39:13Lewis Howes?

  Right. I like that. Couple of questions left. Uh, what are you most grateful for, Rich?

• 39:19Rich Roll?

  What am I most grateful for? The moment right now.

• 39:22Lewis Howes?

  I like it. What about your life recently besides?

• 39:25Rich Roll?

  I am, uh, well, I'm really grateful to be living my authentic truth. And I'm very grateful that, um, as a result of some things I've been working on very hard, that, uh, I found an audience that cares about these things. And I really do think it's making a difference. So I'm grateful to have found a way to be of service, you know? And I find a lot of gratitude in service. And I was reflecting as I was driving over here about the first time that we sat down for our podcast. And it was almost two years ago. And I remember coming into your apartment here and you had a crappy little, you had a crappy little mic, you know, and I started, I had a little bit of a head start on you. Yeah.

• 40:10Rich Roll?

  And I was like, come on, man. Let's get you a good mic, you know, let's sort you out. And then to see, uh, where you are now, like, I'm just, I'm so proud of you. And I just marvel at, at what you've been able to do, uh, with this show and all the things that you're doing. And I think that, that, you know, when I look at you and I think about other people that are trying to make a difference, I think about what they're doing, but more importantly, how they're doing it and why they're doing it. You know, because I think the how and the why is just as important, if not more important than the what.

• 40:45Lewis Howes?

  Yeah.

• 40:46Rich Roll?

  And I really respect the how and the why of what you're doing. And I couldn't be happier for you for the growth. Um, and so when, in my practices, whether it's through my podcast or the books that I'm writing and the public speaking and all of that, I'm always thinking about the, the how, how am I doing this? I know what I'm doing, but how am I doing it? And always bringing it back to the why. And the why always comes back to service. And the more grounded I am in service and genuinely, honestly, being in that place of just wanting to help and serve, then my life flourishes around that. And, and that's been a very powerful, um, lesson and experience for me. So I'm,

• 41:28Rich Roll?

  Grateful that I understand that and I have no complaints in my, in my life. My health is good. I have beautiful children. I'm happily married. Like I'm, I'm living a miraculous life and there have been plenty of times in my life where, you know, I didn't think I was going to make it. You know, I'm a recovering drug out, drug addict and alcoholic. I had some very dark moments in my life and, and the idea that, you know, even several years ago that I would be sitting here talking to you about, you know, passion and living your best life and all of these things would have just sounded insane. So I'm just grateful to be here.

• 42:02Lewis Howes?

  Hmm. I love that. In 50 years from now, or maybe a hundred years, because you're going to be living that long with a plant-based diet. What do you want people to say about you?

• 42:14Lewis Howes?

  And what would now, better than that, what would you like to have accomplished in the world?

• 42:18Rich Roll?

  I would like to look back in my old age and, and see that I've made a difference, a difference in the quality of people's lives, not just in the foods that they're eating, but in their perspective on their own lives with respect to health, mental health, emotional health, spiritual health, physical health, and to help people understand that no matter what their circumstance, irrespective of age or circumstance, that there is always a better, healthier, more authentic version of themselves inside of them that can be unleashed, you know, and I know that's consistent with your message as well. And I think that we, you know, we live in such a

• 43:01Rich Roll?

  fast-paced world and we walk around with blinders on and we're just on autopilot and just to be able to inspire people to stop for a moment and reflect on their lives and do that inside work so that they can truly be living the life that they're meant to live. Because I think. We all have something to offer and we all have something to that we can that we can use to be of service to other people. That doesn't mean you're going to be, you know, Manny Pacquiao or whatever, but you have your own version of that, you know? And to the extent that I can help people cultivate and express that, that would make me happy. And I think a hundred years from now, unless we make some serious changes in the way this

• 43:44Rich Roll?

  planet is operating, Lewis, we're all going to be plant-based. Because we just can't continue to feed the people, the number of people that we have on this planet, the way that we've been doing it. We just can't do it.

• 43:56Lewis Howes?

  Yeah, and the population isn't shrinking.

• 43:58Rich Roll?

  Get on board now.

• 44:00Lewis Howes?

  Get used to it now.

• 44:01Rich Roll?

  Yeah.

• 44:01Lewis Howes?

  I like it. Well, I want to acknowledge you for two things. I didn't get to do this last podcast. So the first thing is, I acknowledge you for seeing where your health and your life was going downhill and having the courage to make the change, because that's probably the hardest thing is to make that drastic change. And you went cold turkey on everything because you knew that you needed to have a better life for yourself and your family and for the people that depended on you. So I acknowledge you for first, making that change years ago. The second thing I acknowledge you for, Rich, is your commitment to serving others and teaching them everything that you've learned. You're like so dedicated to this and you travel all over the world and you teach people, you write the content, you do the research,

• 44:43Lewis Howes?

  you're doing a lot of hard work to educate people like me and other people who need this information. So I acknowledge you for being a symbol of inspiration for so many people who need this. And it's an honor to be able to interview you and be your friend. So thank you for what you're doing.

• 44:59Rich Roll?

  I appreciate that, man. Thank you so much.

• 45:01Lewis Howes?

  Of course.

• 45:02Rich Roll?

  And like I said, I'm so happy to see you thriving and growing in the way that you are. And, and I think that your advocacy is something to marvel at. And I can't wait to see where you're headed because I know the sky's the limit with you, man. I'm just latching my train on yours.

• 45:19Lewis Howes?

  It's gonna be fun. We're both doing, we're both doing great. It's gonna be fun. Final question, I've asked you before, what's your definition of greatness?

• 45:27Rich Roll?

  My definition of greatness? I can't, I knew, you know, I was driving, I was like, I know he's To ask, I should probably think about that. And I can't even remember what I said last time, but I will say this, I think the definite, my definition of greatness is when your purpose and your actions and your values are in perfect alignment, when you are truly blazing your authentic path in service to other people.

• 45:54Lewis Howes?

  The legend of Rich Roll. Thanks for coming on, man.

• 45:56Rich Roll?

  Thanks for having me, man.

• 46:00Lewis Howes?

  There you have it, guys. I hope you enjoyed this episode. If you did, make sure to go check out the full video interview over at lewishouse.com/169. You can check out me and Rich here in my studio in Los Angeles and get a close up of what we're up to. Also, make sure to share this with your friends. If you have any friends who are having any nutritional questions and lifestyle questions, then make sure to send them this episode again, lewishouse.com/169. I'm sure they'll appreciate it because Rich has got some great information. Make sure to check out Rich's book, The Plant Power Way. We'll have that linked up back on my show notes at lewishouse.com/169. If this again is your first time being here, then I welcome you to subscribe to the podcast

• 46:44Lewis Howes?

  on iTunes and Stitcher or SoundCloud and keep coming back. We've got some incredible guests coming up. We've got Tim Ferriss, who is coming up on the next episode, a great video of us doing some competition that you guys are going to want to make sure to check out. Again, that'll be episode number 170. But if this is your first time, make sure to subscribe, check out some previous episodes. We've got some incredible guests on here from the past and we've got many more to come. So, and that's it for our show today, guys. Thank you so much. Again, we got a big one coming up in a couple of days with Tim Ferriss, talking about some incredible things that you're going to want to make sure to listen to. Be sure to be on for that one. Also, I'm over on Snapchat now. So yes, I'm big on Instagram and Facebook and Twitter. I'm Lewis Howes everywhere

• 47:27Lewis Howes?

  over there. So make sure to follow me. But if you want to learn more about what I'm doing behind the scenes, make sure to check out over on Snapchat, Lewis underscore Howes. Follow my stories. I'm going to be posting a lot this month. So make sure to check it out. And I've got some cool behind the scenes things that I'm doing there that I'm not showing anywhere else. With that, guys, thank you again for coming on. You know what time it is. It's time to go out there and do something great.