I was so shocked to learn in the research that the opposite of belonging is fitting in. Because fitting in is assessing a group of people and thinking, 'Who do I need to be? What do I need to say? What do I need to wear? How do I need to act?' and changing who you are. And true belonging never asks us to change who we are; it demands that we be who we are.

I always teach physiology first as you well know. If you change the body, you'll change the emotions. If you change the emotions, you'll change your decisions and you'll change the quality of your life—because the quality of life is your emotions.

The words you speak into existence guide you to the direction of your life—guide you into negative opportunities or positive ones; guide you into abundance or scarcity.

I feel like I belong everywhere I go, no matter where it is or who I'm with, as long as I never betray myself. And the minute I become who you want me to be in order to fit in and make sure people like me is the moment I no longer belong anywhere.

If you take subjects, normal subjects, and just sleep-deprive them for two weeks to the tune of four hours a night... I could reduce your glucose disposal by 50%. I could basically, within two weeks, turn you into an almost diabetic by sleep depriving you.

Stop drinking too much. How do you know if you're drinking too much? You regret what you do when you're drinking. It's interfering with other important goals. It's causing you financial distress. It's getting you in trouble with your friends or your family. It's getting you in trouble with the police.

People that are in the elite level, so these are the elite athletes, they're in the top 2.3% of VO2 max, have an 80% reduction in all-cause mortality compared to people at the low end ... The elite, if you compare them to people that are like me, I have a high VO2 max my age... they still had a 20% lower all-cause mortality ... But the people with a low VO2 max, those people had a mortality that was comparable or worse to people that were smokers, had hypertension, diabetes ... It's because being sedentary, like not being physically active is a disease. It is a disease.

Vulnerability is not weakness; it's about the willingness to show up and be seen when you can't control the outcome, and it is actually our greatest measure of courage. So, show up in an authentic way and let us see your hearts—because we know how lonely you actually are.

Exercise is one of the best anti-inflammatory medicines you can get, and it also happens to be one of the best lifestyle remedies for depression.

There's no evidence that vitamin D helps prevent or treat COVID-19, but there's mounting evidence that with severe cases of COVID-19—people in ICUs and on ventilators—98% of people are vitamin D deficient.

Life is stressful. And whether it's really big stress, like loss of job due to COVID, or loss of a spouse, or divorce, or just frankly the day in and day out kind of grind of life, the tools that we have to cope with that distress and maintain kind of a buffer within which we function really determines so much of the quality of our life.

Science has proven that those who move their body; those that sweat; those that stretch; those that run around, jump, lift weights—when you do something with exercise, you bring so much more joy to your life than when you sit stagnant on a chair or couch, sitting around and doing nothing all day.

All of our repair processes are happening when we're sleeping, whether that's repairing damage to our DNA to prevent us from getting cancer-causing mutations... Whether we're repairing our brain, so we're cleaning out a lot of gunk that builds up in our brain throughout the day ... When we sleep, it's like we clean that all out ... It's very important for preventing the build-up of protein aggregates, like amyloid-beta, which is involved in Alzheimer's disease...

It always helps me to voice it whenever I'm insecure. Either I'll write about it somewhere or I'll speak to somebody who I trust—my mom, my husband, my best friend ... That's why I have a healthy relationship with my insecurities—because I take away their power by discussing them.

Shame regulates sex ... People say 'Well, you shouldn't be ashamed of sex.' It's like, well, really? Really? No. That's a stupid theory. We arrest people who expose themselves in public Why? Well, because we don't want people masturbating in public. We assume they should be ashamed enough not to do that. Shame regulates sexual behavior, so we're embarrassed about our desires.

There's evidence suggesting that a half hour of cardio every day is as effective as a prescription of Zoloft for reducing depression symptoms.

Or there's the Norwegian 4x4. This is one of the best ways to improve your VO2 max. And that is where you go 4 minutes at an intensity that's pretty high, that you can maintain and sustain for that entire 4 minutes—usually it's about 85% max heart rate—so you're going pretty hard for the entire 4 minutes, as hard as you can maintain for the entire 4 minutes, and then you rest for 3 minutes ... So you do it four times. And that is one of the best ways to improve your cardiorespiratory fitness.

Magnesium is found at the center of a chlorophyll molecule—chlorophyll is what gives plants their green color. Magnesium is very high in dark leafy greens. Almost half of the people in the United States don't get enough magnesium from their food.

If you think about the number of diseases that you can make better—heart attack; stroke; cancer; diabetes, which is the leading cause of blindness, of kidney disease, [and] of amputations—the secret to managing all of these things is not more medicine and surgery; it's less. It's actually within our grasp because fasting is free to every single person on Earth.

Fat cells produce inflammatory cytokines ... Just having fat, particularly visceral fat, causes low-grade information. And you know what low-grade inflammation is? It means you're basically activating your immune cells a little bit all the time, and activated immune cells require a ton of energy, so you're taking energy away from your brain.