On Purpose with Jay Shetty

What’s your biggest challenge with sticking to a fitness plan? What motivates you to stay consistent with workouts? Today, Jay welcomes Dr. Andy Galpin, a leading expert in human performance science, muscle physiology, and strength training, to guide you toward a healthier and more fulfilling life. Dr. Galpin shares practical insights grounded in science and years of experience training elite athletes, from Olympians to professional sports stars, offering advice that anyone can apply. Andy talks in-depth about the fitness fundamentals, starting with the importance of consistency and personalized routines over rigid approaches. Andy emphasizes the key pillars of fitness: looking good, feeling good, and performing well, tailoring these goals to individual needs and life circumstances. He explains how simple adjustments in routines, like incorporating progressive overload and balancing structured cardiovascular training with strength training, can yield transformative results. Andy and Jay provide actionable strategies for improving recovery, enhancing brain health, and battling common challenges like brain fog and stubborn fat; and breaks down the science of hydration, sleep, and nutrition while busting myths about intermittent fasting, the anabolic window, and the role of cardio.  In this interview, you'll learn: How to Set Fitness Goals You’ll Actually Stick To How to Build Muscle Without Spending Hours at the Gym How to Balance Strength Training with Cardiovascular Exercise How to Improve Recovery with Better Sleep and Nutrition How to Prevent Burnout with Smarter Workouts How to Use Strength Training to Boost Longevity There’s no one-size-fits-all solution, and the key to success lies in finding what works for you, whether it’s starting with just one workout a week, improving your sleep habits, or focusing on better nutrition.  With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free Monk Mode newsletter. Subscribe here [https://news.jayshetty.me/subscribe]. What We Discuss: 00:00 Intro 01:56 The Best Routine to Gain Muscles 06:34 What’s Your Fitness Goal? 14:39 Bad versus Good Fitness Coaching 20:50 What is the Pursuit of Fitness? 23:53 The Real Strength Training Process 32:17 Walking or Running? 42:09 Realistic Fitness Goal     43:42 Varying Recovery Requirements 48:29 Ideal Protein Intake 54:12 Post Exercise Anabolic Window 01:02:28 How Important is Proper Hydration? 01:08:55 How to Deal with Brain Fog 01:11:36 What’s Andy’s Schedule Like? 01:18:52 Is Evening Workout Effective? 01:23:17 Ideal Workout for PCOS and Menopause 01:29:26 Andy on Final Five Episode Resources: Andy Galpin | Website [https://www.andygalpin.com/] Andy Galpin | X [https://x.com/drandygalpin] Andy Galpin | Instagram [https://www.instagram.com/drandygalpin]  Andy Galpin | Youtube [https://www.youtube.com/@drandygalpin] Perform Podcast [https://performpodcast.com/]   See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

What makes you feel stuck right now? How do you tackle time-consuming tasks? Today, Jay sits down with Grammy-nominated rapper, multi-platinum artist, and first-time author, Big Sean. This special episode marks Sean’s third appearance on the show, but this time, he’s here to share deeper insights into mental health, purpose, and his debut book, Go Higher, set to release in January 2025. During the conversation, Big Sean reflects on his personal battles with anxiety, depression, and letting go of control. He shares the transformative role of spiritual practices in his life and how they inspired him to write a book that offers tools for self-care, growth, and purpose. Sean opens up about one of the toughest lessons he's ever had to learn — accepting the things he can't change — and how that acceptance became his pathway to peace and clarity. Jay and Sean also explore the power of "separating self from success," where Sean explains why money isn’t the true measure of success. Instead, he defines success as the feeling of living in alignment with your purpose and positively impacting others. In a vulnerable moment, Sean discusses the grief of experiencing a miscarriage and how he and his partner found light in the darkness. He also opens up about his journey with fatherhood, the process of quitting Adderall, and how he manages trauma through intentional strategy and meditation. From music to mindfulness, Sean reflects on his evolution as an artist, a man, and now, an author. In this interview, you'll learn: How to Redefine Success on Your Own Terms How to Use Radical Acceptance to Overcome Life’s Challenges How to Separate Self-Worth from Wealth and Achievement How to Attract Purpose Instead of Chasing It How to Embrace Spiritual Growth for Mental Clarity and Peace Every challenge you face holds the seed of transformation. When you accept your reality and stop resisting, you open yourself up to new opportunities for growth. Let Big Sean’s wisdom guide you on your journey to go higher. With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free Monk Mode newsletter. Subscribe here [https://news.jayshetty.me/subscribe]. What We Discuss: 00:00 Intro 04:05 Sharing Personal Hardships Through Writing 06:36 Define Your Idea of Success 10:17 The Power of Separation? 12:41 The Kobe Mindset 16:43 Acceptance Isn’t Giving Up 20:07 Attracting Energy versus Chasing Energy 27:09 Learnings From Being a Father 31:39 Living Through Your Kids 33:33 Healing Generational Trauma 35:06 Teach Your Child to Be Confident 38:08 How Do You Become Strategic? 41:42 Effectivity in Being Strategic 45:58 Learn to Set Boundaries 49:35 Respect Your Self 52:55 Don’t Lose Yourself 55:01 Exercising Boundaries 58:00 Affirmations, Gratitude, and Journaling 01:02:44 What’s Your Meditation Practice? 01:07:00 Different Approaches to Therapy 01:08:24 Battling with Addiction and Depression 01:14:26 The Importance of Education  01:17:32 Giving Up Music 01:18:42 Last Conversation with Kanye 01:23:53 Staying Optimistic After Miscarriage 01:26:18 Finding Hope in Dark Times 01:27:34 Living with Miracles Everyday Episode Resources: Big Sean | Website [https://www.uknowbigsean.com/] Big Sean | X [https://x.com/BigSean?t=R7dJjBrZ0tCGnjhAqql9jw&s=09] Big Sean | Instagram [https://www.instagram.com/bigsean?igsh=MXByaHk5cThvZnBxZQ==]  Big Sean | Tiktok [https://vm.tiktok.com/ZMkFQchCW/]  Big Sean | Youtube [https://youtube.com/@bigsean?si=bnPjRD6ULb-ikl93] Big Sean | Facebook [https://www.facebook.com/uknowbigsean?mibextid=ZbWKwL] Go Higher: Five Practices for Purpose, Success, and Inner Peace [https://www.amazon.com/Go-Higher-Practices-Purpose-Success/dp/1668045737] See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Do you think one bad night of sleep can really harm your body? Would you try a routine that could help you reverse aging? Today, Jay sits down with Bryan Johnson, entrepreneur and founder of Blueprint, who is redefining human health and longevity. Dubbed "the world's most measured human," Bryan shares his extraordinary journey of reversing aging and improving biological performance through science-backed methods and a meticulously designed lifestyle. Bryan discusses how his $2 million-a-year protocol isn't just about extreme spending but about pioneering a blueprint for everyone. He explains the concept of "don't die," emphasizing the potential for humanity to extend life and improve health at unprecedented levels. From his diet of precision-crafted meals to his groundbreaking work in measuring microplastics and organ health, Bryan's insights challenge conventional norms about aging, health, and longevity. Together with Jay, Bryan dives deep into actionable takeaways, such as the five pillars of perfect sleep, the importance of building systems over relying on willpower, and how to minimize exposure to environmental toxins like microplastics. Bryan also addresses controversial topics, including the downsides of cheat days and the role of technology in managing health. In this interview, you'll learn: How to Reverse Aging Through Measured Health Metrics How to Optimize Your Diet for Longevity How to Manage Stress With Better Sleep How to Create a System for Healthy Living How to Rewire Your Taste Buds for Better Nutrition How to Lower Inflammation With Simple Daily Habits You don’t need millions of dollars or cutting-edge technology to start—just a commitment to making small, intentional changes.  With Love and Gratitude, Jay Shetty Check out the On Purpose Merch! https://jayshettyshop.com [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbVhjRnV6dzE3THdORGVtX1h2MGpVOWVCRmVHd3xBQ3Jtc0trUXNnMUJqT3FEUmZFSEM0b1VnMXVoZ1lUdXlmcUFraVRwOTRta1pfSmE5ZEhGYTZhT1FKSTBVWFBtQ19LQmw2YXFLcnp1dTRscm5nbUx0YTlGNnc4c284ekd3djVrWFJPQ2JSRzNWd1VwUjJVR3VBbw&q=https%3A%2F%2Fjayshettyshop.com%2F&v=NIlPPC6sV9U]. 100% of Proceeds are donated to National Alliance on Mental Illness. NAMI is the nation’s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness. What We Discuss: 00:00 Intro 02:31 How Long Can a Person Live? 04:19 The Most Measured Person 06:34 Getting Sustained Hearing Impairment 09:57 Extending Life Before Conception 11:18 How Long Do We Have to Live? 14:22 Every Body I Highly Responsive to Change 16:50 Embryo Selection Through Genetic Markers 18:12 A Generation of Microplastic  20:42 Simple Ways to Minimize the Influx of Microplastic 23:05 Don’t Drink from Water Bottles 26:01 The Significant Health Threat of Air Pollution 30:11 How Capitalism Affects Health 32:28 5 Ways to Get Better Sleep 40:12 Don’t Miss Your Deep Sleep Window 43:37 The Ill Effects of Poor Sleep 45:48 Invest in Your Health 48:12 What’s Your Protein Intake? 51:22 Bryan’s Perfect Diet 56:11 Eating 3 Meals a Day in 5 Hours 58:21 Rewire Your Taste Buds 59:19 Sensitivity to Air Quality 01:02:36 Are You Scared of Dying? 01:05:58 Prolonging Longevity 01:08:07 Ways to Manage Stress 01:11:00 You Are not Your Thoughts 01:15:37 Health Can Lead to Happiness 01:19:37 Is Reverse Aging Possible? 01:22:25 Bryan on Final Five    Episode Resources: Bryan Johnson | Website [https://www.bryanjohnson.com/] Bryan Johnson | X [https://x.com/bryan_johnson] Bryan Johnson | Instagram [https://www.instagram.com/bryanjohnson_/]  Bryan Johnson | Tiktok [https://www.tiktok.com/@_bryan_johnson_]  Bryan Johnson | Youtube [https://www.youtube.com/BryanJohnson] Bryan Johnson | LinkedIn [https://www.linkedin.com/in/bryanrjohnson] Blueprint Protocol [https://protocol.bryanjohnson.com/] See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

What’s one goal you want to manifest in 2025? What small step can you take today toward your goal? Today, Jay dives into the mindset and practices needed to manifest the life you truly desire in 2025. Picking up where last week’s strategies and habits left off, Jay explores the often-overlooked internal components of goal achievement—your mindset, subconscious programming, and visualization techniques. He begins by redefining the idea of manifestation, emphasizing the importance of understanding the deeper emotional drivers behind your goals. Whether it's confidence, safety, or self-esteem, Jay explains how aligning with these core desires rather than just material outcomes can unlock true abundance.  Jay also shares actionable steps for cultivating a manifestation mindset, starting with mastering those subconscious moments just before sleep and upon waking. By integrating affirmations during these times, you can rewire your thought patterns and reinforce your intentions. He introduces the “Rule of Your Most Repeated Thought,” explaining how consistent positive affirmations shape your reality over time. In this episode, you'll learn: How to Rewire Your Mind with Affirmations How to Visualize the Process, Not Just the Outcome How to Align Your Energy with Your Goals How to Avoid Distractions and Stay Focused on Your Target How to Surround Yourself with Positive Reinforcements You have everything you need to build the life you envision; it starts with belief and is fueled by consistent effort. Stay focused, stay inspired, and trust in the process—because the life you’re dreaming of is already waiting for you. Keep moving forward; you’ve got this! With Love and Gratitude, Jay Shetty What We Discuss: 00:00 Intro 01:20 Achieving Goals Need the Ability to Visualize 03:20 Step 1: Deeply Know Why You Want What You Want  05:53 Step 2: Master the Subconscious Moments 10:13 Step 3: You Will Manifest Your Most Repeated Thought 11:52 Step 4: Visualize the Process not the Result 15:08 Vision Boards, Verbal Boards 18:25 What’s Growing in Your Life? 21:07 How to Stop Living a Misaligned Life  23:15 Keep Books Open in Random Places 25:11 Write Things Down and Post it Around You See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Have you ever let someone just be themselves? How do you remind yourself what’s in your control? Today, Jay  sits down with best-selling author and motivational speaker Mel Robbins to discuss her revolutionary “Let Them Theory.” Mel introduces a powerful mindset tool designed to help listeners take control of their thoughts, actions, and emotions while letting go of what they cannot control. This conversation dives into the heart of personal growth, resilience, and building a life centered on peace and purpose. Mel begins by explaining the core of the “Let Them Theory,” which is about recognizing the limits of control. She emphasizes the importance of letting others be who they are, accepting situations as they unfold, and redirecting focus to what’s within your power. Through vivid examples, Mel demonstrates how this approach can reduce stress, strengthen relationships, and reclaim wasted energy. Jay and Mel also explore the emotional weight of unmet expectations and the difference between “Let It Go” and “Let Them.” Mel shares how this subtle shift in mindset fosters empowerment rather than passivity. They also discuss the complexities of adult friendships and how they evolve over time. Mel introduces the three pillars of adult friendship—proximity, timing, and energy—and explains how these factors influence the ebb and flow of connections. In this interview, you'll learn: How to Identify What You Can Control How to Handle Stressful Situations at Work How to Set Boundaries with Difficult People How to Let Go of Unmet Expectations How to Manage Toxic Relationships Effectively How to Build Meaningful Adult Friendships How to Reclaim Energy Wasted on Others Remember, you don’t need to have it all figured out. Start small. Say "let them" to release what’s draining you and "let me" to reclaim your energy and choices. With Love and Gratitude, Jay Shetty Visit https://jayshettyshop.com [https://jayshettyshop.com] - 100% of Proceeds are donated to National Alliance on Mental Illness. NAMI is the nation’s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness. What We Discuss: * 01:47 What is the “Let Them” Theory * 04:40 The Significant Difference Between “Let Them” and “Let Me” * 06:49 Stop Obsessing Over Things You Can’t Control * 14:03 People Only Change if They Want to * 21:59 How Do You Let Difficult People Be * 26:31 Learn to Value Your Time and Energy * 35:10 Two Things that Truly Define Love * 42:12 Let People Gossip About It * 46:34 Don’t Expect Too Much From Others * 58:22 You Aren’t Unlovable, Let Them * 01:01:12 Let Them Lie to You, It’s Their Truth * 01:04:17 Why is Adult Friendship Difficult? * 01:12:35 The Hardest Way to Practice the “Let Them” Theory Episode Resources: * Mel Robbins | Website [https://www.melrobbins.com/] * Mel Robbins | Instagram [https://www.instagram.com/melrobbins/] * Mel Robbins | YouTube [https://www.youtube.com/c/melrobbins] * Mel Robbins | TikTok [https://www.tiktok.com/@melrobbins] * The Mel Robbins Podcast [https://podcasts.apple.com/us/podcast/the-mel-robbins-podcast/id1646101002] * The Let Them Theory: A Life-Changing Tool That Millions of People Can’t Stop Talking About [https://www.amazon.com/Let-Them-Theory-Life-Changing-Millions/dp/B0DFMZMKFJ/?_encoding=UTF8&pd_rd_w=Rp7as&content-id=amzn1.sym.bc3ba8d1-5076-4ab7-9ba8-a5c6211e002d&pf_rd_p=bc3ba8d1-5076-4ab7-9ba8-a5c6211e002d&pf_rd_r=132-8121315-7594942&pd_rd_wg=OVMET&pd_rd_r=8ae51e79-e6c5-4904-8848-02949c09243c&ref_=aufs_ap_sc_dsk] See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.