The No-BS Blueprint: 5 Foundational Habits to Transform Your Biology, Clarity & Output
Release Date: 12/04/2025
Why Time Feels Like It’s Speeding Up (And How to Slow It Down)
SuperLife with Darin Olien
In this solo episode, Darin dives into one of the most universal modern experiences: the feeling that time is accelerating. Drawing from neuroscience, psychology, cognitive science, and lived experience, he breaks down why time doesn’t actually speed up, but our experience of it radically changes. From the impact of digital distraction and divided attention to the way novelty, memory, aging, and even COVID reshaped our internal sense of time, this episode offers both clarity and agency. Darin shows how reclaiming attention, breaking monotony, and creating richer experiences can give us the...
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Frank Zummo: "No Plan B" — A Rock Star’s Guide to Relentless Persistence
SuperLife with Darin Olien
In this raw, wide-ranging conversation, Darin sits down with Frank Zummo, award-winning drummer for Sum 41, founding member of Street Drum Corps, and current touring drummer for Electric Callboy, to explore what it really takes to sustain creativity, health, and purpose inside the extreme demands of the music industry. From high-pressure fill-in moments and massive tours to mental health, fatherhood, fear, discipline, and recovery, this episode is a masterclass in resilience. Frank opens up about grief, identity, panic, persistence, and how true success comes from staying available when...
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Your Environment is Stronger Than Your Willpower: The Neuroscience of Behavior Change
SuperLife with Darin Olien
In this solo episode, Darin breaks down one of the most misunderstood drivers of behavior change: environment. We’ve been taught that success comes down to discipline, motivation, and willpower, but neuroscience tells a very different story. Darin explains how modern environments hijack the brain’s reward system, override conscious choice, and quietly shape habits before we even realize it. This episode is a practical, science-backed roadmap for redesigning your surroundings so healthy behaviors become automatic and self-sabotaging patterns lose their grip. What You’ll...
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Hagen Thiers: The Real Reason Your Body Refuses to Change
SuperLife with Darin Olien
In this powerful and deeply personal conversation, Darin sits down with Hagen Thiers to unpack one of the most misunderstood journeys in health: why doing “everything right” still doesn’t always work — and how true transformation requires decoding the body’s survival signals, not fighting them. Hagen shares his remarkable physical transformation after decades of extreme metabolic adaptation, chronic gut inflammation, and stress-driven physiology. Together, they explore metabolism, inflammation, hyperbaric oxygen therapy, protein intake, discipline, and why sustainable health is built...
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Why You’re Exhausted All the Time (Even When You Do Everything Right)
SuperLife with Darin Olien
Are you exhausted all the time? In this solo episode, Darin breaks down why so many people feel chronically exhausted despite eating clean, exercising, and “doing everything right.” He explains how modern life disrupts mitochondrial function, circadian rhythm, stress signaling, and nutrient availability, and why fatigue is not a personal failure, but a biological signal. This episode offers a grounded, practical roadmap to restoring energy by realigning your environment, habits, and daily rhythms with how the body is actually designed to function. What You’ll Learn in This...
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Gregory Schwartz: Healing Ourselves, the Planet, and the Systems Between
SuperLife with Darin Olien
In this expansive and deeply honest conversation, Darin sits down with Gregory Schwartz for a wide-ranging exploration of awakening, ecology, food systems, energy, consciousness, and what it truly means to live in right relationship with the planet and ourselves. What begins as a conversation about athletic identity and environmental travel unfolds into a profound dialogue on political ecology, spiritual awakening, mitochondrial intelligence, community-scale solutions, and the collapse of outdated belief systems. This episode bridges the scientific, the spiritual, and the deeply...
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Discipline Is Freedom: Reclaiming Your Energy, Health, and Joy
SuperLife with Darin Olien
In this solo New Year episode, Darin Olien strips everything back to what actually works. Not hacks. Not trends. The fundamentals. Discipline, food, movement, stillness, sleep, hydration, and real human connection. Darin explains why sovereignty is built through small daily practices — and how mastering the basics is what creates freedom, resilience, joy, and a truly SuperLife. What You’ll Learn 00:00 – 02:00 Welcome to SuperLife + why this episode is about foundations, not quick fixes 02:00 – 03:21 Why New Year change fails — and how discipline actually creates...
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SuperLife Best of 2025 Holiday Special — Year-End Reflection & Awakening
SuperLife with Darin Olien
As we close out the year, this special Holiday episode of the SuperLife Podcast weaves together the most powerful moments, conversations, and awakenings from an extraordinary season of inquiry. From environmental toxins and metabolic health to resilience, trauma, consciousness, and human potential, this episode is a reminder that living a SuperLife isn’t about perfection — it’s about awareness, sovereignty, and choosing differently. This year challenged assumptions, exposed broken systems, and offered real tools for healing — physically, mentally, emotionally, and spiritually. This...
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The Real Reason Being Tired Has Nothing to Do With Sleep or Food
SuperLife with Darin Olien
In this solo episode of The SuperLife Podcast, Darin Olien dives deep into the true biology of energy—not motivation, not stimulants, not willpower, but the mitochondria themselves. Inspired by a groundbreaking conversation between Dr. Andrew Huberman and Dr. Martin Picard, Darin reframes energy as an emergent property of how we live, not just what we eat or how much we sleep. This episode explores how mitochondria act as signal translators, listening to your food, stress, sleep, movement, emotions, purpose, and environment—and turning those signals into either vitality or depletion. Darin...
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Dr. Mindy Pelz: Menopause is a Rite of Passage, Not a Disease — Fasting, Hormones & Reinventing Yourself After 50
SuperLife with Darin Olien
In this powerful and paradigm-shifting conversation, Darin Olien sits down with Dr. Mindy Pelz to dismantle everything we’ve been told about menopause, hormones, aging, and women’s power. This is not a conversation about “fixing” women — it’s about understanding a profound neurological, biological, and evolutionary transition that has been misunderstood, pathologized, and silenced for decades. Together, they explore why menopause is not the end of vitality, but the beginning of leadership, clarity, and sovereignty — and why reclaiming this transition could fundamentally reshape...
info_outlineIn this high-impact solo episode, Darin strips away the noise, hacks, and hype to deliver a clear, no-BS roadmap for transforming your body, brain, energy, and direction in life. This is a straight-talk breakdown of the 5 foundational habits that matter most — the habits backed by science, ancient wisdom, and Darin’s decades-long experience living this work every day.
Expect practical steps, micro-experiments, timing rules, and the mindset needed to reclaim sovereignty in a world full of distraction. If you’re ready to build a stronger, clearer, more powerful version of yourself… this is the episode.
What You’ll Learn
00:00 – Welcome to SuperLife
How this podcast helps you build sovereignty through real habits, real truth, and real practices.
03:07 – Why this episode is different
Darin lays out the mission: habits, hacks, hard truths — without dogma or fluff.
03:44 – The 5 foundational moves that change your biology
A preview of the metabolic, physical, mental, and behavioral levers that create huge shifts.
1. METABOLIC EDGE — Eat Like You’re Building a Future
04:03 – Terrain theory + why your food timing matters
How altering the internal environment of your cells changes everything.
05:02 – The two levers that unlock metabolic health
Time-restricted eating + plant-forward whole foods.
05:23 – Compressing your eating window
Why 8–10 hours is ideal, how it improves glucose, insulin, weight, and inflammation.
06:18 – Practical weekly ramp-up
Week 1: 12 hours.
Week 2: 8–10 hours.
Simple, sustainable, achievable.
07:10 – Darin’s personal eating window
10 a.m. to 6 p.m. — and why eating earlier aligns with digestive fire.
2. MOVEMENT THAT MATTERS — Strength Is Survival
11:04 – Why strength training is non-negotiable
Muscle protects metabolism, bone density, insulin sensitivity, and longevity.
11:51 – What the evidence says
Huge cohort studies show strength training reduces all-cause mortality.
12:23 – The perfect weekly formula
3x/week compound lifts + daily movement + micro-bursts every hour.
13:06 – Real-life practicality
Darin’s routine of walking, sprinting dogs, mountain biking, and breaking up the day with movement.
3. SLEEP — The Ultimate Biological Reset
16:26 – The truth everyone ignores
You cannot out-supplement or out-biohack poor sleep.
16:40 – The real impact of chronic sleep loss
Cognition, memory, hormones, emotional regulation — all decline.
17:37 – The universal rule: consistent timing
Same bedtime ± 30 minutes, every night.
17:52 – 60-minute wind-down protocol
Screens off, light down, nervous system softening.
18:32 – Using sauna as a down-regulation tool
Infrared benefits + why Darin does it twice a day in winter.
4. MINDSET & CONSCIOUSNESS — Your Attention Is Your Power
20:00 – Why optimization fails without attention training
You can master food, workouts, and sleep — but scattered attention destroys progress.
20:48 – Darin’s morning protocol
Water → elixir → infrared pad → meditation → visualization → journaling. Every day. Everywhere.
21:01 – Meta-analysis proof
Meditation reduces anxiety, depression, stress — and rewires your brain.
21:23 – The perfect 10-minute breathwork formula
5–5–5–5 or 4–4–4–4 cycles for nervous system reset.
21:56 – Journaling as medicine
Stream-of-consciousness to activate clarity and emotional release.
5. WEALTH — Treat Your Time Like Capital
22:36 – Redefining wealth
It’s not money — it’s your magnetism, output, relationships, and purpose.
23:16 – The compounding effect of tiny decisions
Time batching, micro-actions, and protecting your attention from the social media attention economy.
24:02 – Mini productivity framework
90 seconds → 3 important calls.
Every Friday → 1 paragraph on what scaled this week.
25:14 – Darin’s post-meditation rule
No scrolling — replace with proactive actions: reading, outreach, Patreon replies.
FINAL TAKEAWAYS
26:02 – The master checklist:
• Time-restricted eating
• Plant-focused meals
• Resistance training
• Daily meditation
• Consistent sleep
• Sauna recovery
• Treating time like capital
26:11 – The real danger
Chasing hacks before mastering fundamentals leads to burnout, confusion, and stress.
27:58 – Your power is in the basics
These are simple, accessible, and life-changing.
28:04 – Closing message
“Have your best Super Life Day ever.”
Thank You to Our Sponsors
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Our Place: Toxic-free, durable cookware that supports healthy cooking. Go to their website at fromourplace.com/darin and get 35% off sitewide in their largest sale of the year.
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Manna Vitality: Go to mannavitality.com/ and use code DARIN12 for 12% off your order.
Join the SuperLife Community
Get Darin’s deeper wellness breakdowns — beyond social media restrictions:
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Weekly voice notes
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Ingredient deep dives
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Wellness challenges
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Energy + consciousness tools
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Community accountability
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Extended episodes
Join for $7.49/month → https://patreon.com/darinolien
Find More from Darin Olien:
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Instagram: @darinolien
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Podcast: SuperLife Podcast
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Website: superlife.com
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Book: Fatal Conveniences
Key Takeaway
“Your biology changes when your decisions change. Nail your sleep, nail your strength, honor your attention, and treat your time like capital — and you will build a Super Life from the ground up.”
Bibliography
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Time-restricted eating (human RCTs / reviews) — Wilkinson et al., 10-hour TRE reduced weight and improved cardiometabolic markers (2019). PMC
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Intermittent fasting / metabolic health review — comprehensive reviews showing metabolic switching benefits. PMC+1
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Plant-forward/vegetarian diets & cardiometabolic outcomes — BMJ/Nutrition reviews and JAMA network evidence showing improved CVD risk markers and metabolic benefits. BMJ Nutrition+1
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Sleep and cognition / brain health — Nature/Harvard coverage & meta-analyses: short sleep impairs cognition and links to amyloid processes. Nature+1
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Resistance training & mortality / physical function — systematic and cohort evidence that muscle-strengthening activity lowers risk and preserves function. British Journal of Sports Medicine+1
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Mindfulness & mental health meta-analysis — Goyal et al. 2014 and subsequent meta-analyses showing reductions in anxiety/stress. PubMed+1
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Sauna bathing and cardiovascular outcomes — JAMA Internal Medicine / Mayo Clinic Proceedings reviews on sauna and lower CVD risk signals.