Project Swagger with Robin Arzón

All you need to prepare for marathon season — or ahead of any race. Tips on sleep, carb loading, taper weeks, pacing, fueling, equipment, gear, and race-day logistics… All in under 20 minutes.  Plus: why Robin’s favorite memory of the New York City marathon is from a year she didn’t even run the race, and Robin’s reflection on modeling resilience and a love of movement for her daughter, Athen...

If you want to keep moving until you’re old as f*ck, you need to test and retest these 10 physical capabilities. Here’s something I see too often: taking class upon class and measuring nothing. But your balance, grip, and power change as you age—and if you don’t track them, you lose them. Also in this episode: my favorite conversation starters (you know I keep notes), my dream music festival, and...

Stop asking influencers what supplements to take — including me. Today: the only toolkit you need to build your effective, individual supplement regimen. Yes, I am sharing the 20 supplements I take. But more importantly, I’m sharing my vetting routine: the eight rules I consider before adding anything to my stack.  Plus: how to cope with a post-race slump, and how many miles you actually need...

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

Stop resisting jealousy. It’s data. I used to feel jealous all the time. I felt jealous of people I loved and was cheering for. But I didn’t let those feelings turn into resentment. I turned them into action.  Today: why you need to make a jealousy list. I’ll share the questions I ask myself to make use of my envy, and my strategies for snapping out of a comparison spiral. Plus: how to avoid...

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

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

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

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

Since I started tracking my macros, my body composition has completely transformed. Why? I am finally eating enough.  In this episode: how tracking my nutrition completely transformed my relationship with food for the better. I’m getting into the biggest changes I made to my meals and how to use your kitchen scale as a tool — not handcuffs.  Plus: my advice to the busy mamma who onl...

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

Plus: first-time HYROX training advice and an idea that inspired me last month.  Vacation is not about escaping our lives. It's an opportunity to come back with fresh perspective and renewed creativity — we just have to experience it intentionally. In this episode, I’m sharing my tactical guide to using any kind of break, from staycations to international trips, to come back as a better...

I'm not saying marathon training is easy. But it doesn't need to be complicated.  I'm running my 28th marathon this fall. In this episode, you'll get the 10 training rules I never break and my full list of running essentials, from gear to supplements.  Plus, I answer your questions on how to prevent soreness and approach movement when you're chronically sleep-deprived...

Last episode, we committed to a summer of awe. Today, five realistic tactics for keeping your wellness goals without sacrificing joy this season. Plus, we’re cutting through the noise on longevity...  I am so excited to share my conversation with the legendary journalist Kara Swisher, who recently reported a series on longevity for CNN called Kara Swisher Wants to Live Forever. From...

I break down the health metrics I track weekly and my six rules for using that data to build wellness, not break it down. Plus: why the most important metric isn't something your wearable can measure.  We're surrounded by data, and it can absolutely be useful. But I think we are in danger of outsourcing our lives to dashboards. This is the toolkit you need to stop obsessing.  I...

Eva Longoria’s confidence and ambitious is infectious. If you’re struggling with goal-setting or self-doubt right now, this conversation is going to give you the spark you need. I guarantee it.  I am lucky to call Eva a friend whose wisdom has inspired me for years. Now, she’s bringing that wisdom to the Project Swagger community. We talk about everything from rejecting imposter syndrome, to her s...

Today, I am diagnosing the most common wellness mistakes I see people make—including myself. Plus, my hot take on cold plunges and how to achieve progressive overload without adding weight. We have options, y’all. Further reading: Cold plunge temperatures for women. Learn more about your ad choices. Visit podcastchoices.com/adchoices

I have watched thousands of people hold themselves back from true transformation with the same five sentences of self-doubt. I’ve said some myself. I bet you have, too. In this episode, I'm unpacking each phrases, and telling you what I want to hear you say instead.  Plus: Can women in perimenopause and menopause do too much HIIT? I break down how to balance your training over a week, and how ofte...

This is for anyone feeling behind in life. It’s time to rattle the age cage. We’re going to talk about “late” achievers who prove that age is just a number, and the tools I’ve used to own my own timeline for success. Plus: your questions on living with type 1 diabetes, answered, and my go-to rest day routine. Learn more about your ad choices. Visit podcastchoices.com/adchoices

What is Shonda Rhimes’ most consistent daily habit? How does she enter a negotiation? Why is her goal as a parent to raise stubborn daughters? That’s just a selection of questions I get into today with THE Shonda Rhimes: showrunner, founder, best-selling author, and the mind behind all your favorite shows—I’m talking Grey’s Anatomy, Scandal, How to Get Away With Murder, Bridgerton... It is no hype...

I’m saying the quiet part out loud, y’all. I believe all mammas are superheroes, but that doesn’t mean we want to carry it all. These are the pressures I’ve intentionally rejected in my motherhood journey, from stocking the house with slime to the idea of “cherishing every moment.”   Plus: A special story about my mom and YOUR motherhood toolkit. We asked, and you Project Swagger mammas delivered...

Pregnant athletes are not fragile. When I was pregnant, I kept lifting and working out. The week before I gave birth, I PR’d my deadlift.  In this episode: simple guidelines for movement during pregnancy and how I stayed consistent even on the days I could barely roll out of bed. Plus: HYROX World Champion Meg Jacoby shares her best race-day advice and how she models self-love for her daughter.  L...

For the second episode of our series, Motherhood: The Remix, I talk to a mom I deeply admire: Kirsten Ferguson. Kirsten is a Peloton instructor, single mama, and founder of the Ratchet Moms Club. She always wanted to be a mother, but after she had her two daughters, she realized something: she felt unfulfilled.  I love Kirsten’s honesty and vulnerability about her motherhood journey, and we get in...

Modern motherhood has become an unwinnable game, and I’m done playing it that way. In this episode, I’m getting honest about the identity friction I’ve felt as a working mom, why balance is a myth, and how I started trusting my own voice over the noise, setting non-negotiables, and letting go of expectations that didn’t serve me. Plus: the parenting tactics my husband and I use to teach our kids a...

Today, I break down exactly how I train every week, the only strength training concepts you actually need to know, and a simple starter template that will get you results. Most people aren’t weak because they can’t get strong—they’re weak because they don’t know how to train. No more excuses. We’re building strength at any age and becoming undeniable baddies. Learn more about your ad choices. Visi...