In this solo episode, Joshua checks in from the middle of his fifth ProLon fasting mimicking cycle and explains why this protocol continues to be one of his favorite tools for resetting both body and mind.

He breaks down what it feels like to move through the five-day process, why it has become easier each time, and how fasting mimicking helps him create more clarity, more discipline, and better awareness around food, habits, and energy. Joshua also shares how tools like the Hume Health Body Pod help him understand what is really happening inside his body beyond just the number on the scale.

Along the way, he talks about creeping up to his heaviest weight, the role of stress eating and habit eating, and why this reset arrived at exactly the right time. He also shares why he decided to buy a kit for his brother so they could go through it together, and how that experience is inspiring him to create a more accessible version of this kind of reset for his own community in the future.

This episode is a practical, honest look at ProLon, body awareness, and the deeper mindset shift that comes from pressing reset with intention.

Key Takeaways

• A reset can be as much mental as it is physical
• Better awareness leads to better choices around food and habits
• Weight loss is only one part of the story; body composition matters too
• Fasting mimicking can help interrupt patterns without requiring extreme measures
• Support and community make change more sustainable

Featured Product

ProLon

ProLon is a five-day fasting mimicking program designed to help support a reset without requiring a full water-only fast. Joshua has now used it multiple times and continues to come back to it because it helps him create clarity, tighten his habits, and reconnect with what his body actually needs.

In this episode, he shares why this round came at the perfect time, what he’s noticing in real time, and why he believes this kind of guided reset can be powerful for people who want structure, support, and a clear protocol.

Try ProLon here: https://prolonlife.com/JOSHUA

Timestamps

00:00 Intro and ProLon round 5, day 4 check-in

01:30 Why ProLon keeps getting easier each time

03:30 Calories, BMR, and how Joshua thinks about energy needs

06:00 Using the Hume Health Body Pod to track real changes

08:30 The mental clarity and creative boost Joshua feels during ProLon

11:00 How the five-day kit works

13:00 Why this reset came at the perfect time

16:00 Stress eating, habit eating, and comfort patterns

19:00 Losing weight vs. understanding what the body is actually doing

21:00 Using EMS and other tools to support muscle during a reset

23:00 Why Joshua wants to create a more accessible version for his community

26:00 Doing ProLon alongside his brother

29:00 Community, accountability, and future live check-ins

31:00 How often ProLon suggests repeating the protocol

33:00 Final encouragement and sign-off

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

In this episode, Joshua sits down with one of his oldest friends in New York, Sean Capello, for a conversation that starts as a walk down memory lane and turns into a real discussion about transformation, motivation, and the power of better data.

Joshua and Sean reflect on their early days in New York, shooting some of Joshua’s first fitness content long before social media fitness became mainstream. From rooftop workouts and jump rope videos to storm workouts during Hurricane Sandy, the two revisit the projects, training experiments, and friendship that shaped a big part of Joshua’s early career.

The conversation then shifts into the real reason for the episode: Sean’s recent health transformation. After years of life changes, stress, fatherhood, pandemic weight gain, and a broken ankle, Sean found himself needing a better way to measure progress.


What You’ll Learn in This Episode
• How Joshua and Sean first started working together in New York
• The early days of barefoot fitness content before it was mainstream
• How Sean’s weight and health shifted through work stress, the pandemic, and injury
• Why weight alone is a poor measure of health progress
• How body-composition tracking can improve motivation and decision-making
• What metrics like visceral fat, lean mass, and metabolic age can reveal
• Why real transformation often starts with better awareness, not more guesswork


Key Takeaways
• Progress becomes easier to sustain when it is measurable in meaningful ways
• Body composition is more useful than weight alone for understanding health
• Lean mass, visceral fat, and metabolic age can offer a more complete picture
• Motivation improves when someone can actually see change happening

Featured Sponsor
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Joshua has shared repeatedly that recovery is not just about rest. It’s about giving the body the support it needs to rebuild well. STEMREGEN is one of the tools he keeps in that conversation.

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Timestamps
00:00 Intro and why Joshua brought Sean on the show
01:30 How Joshua and Sean met in early New York days
03:00 Shooting some of Joshua’s first fitness content
07:00 Early Vivo Barefoot memories and rooftop workouts
10:00 Old creative projects, comedy concepts, and NYC stories
14:30 How Sean first got pulled into biohacking and Bulletproof
16:30 Sean’s first major body transformation
17:30 Work stress, the pandemic, and injury-related weight gain
24:00 Why Sean reached back out to Joshua for help
26:00 Why the Hume scale became a game changer
29:00 Weight loss vs. body composition and real motivation
33:00 Walking through Sean’s progress data
37:00 Visceral fat, lean mass, and metabolic age explained
41:00 Muscle balance, asymmetry, and training awareness
44:30 Why better tracking leads to better decisions
46:00 Final thoughts and ProLon challenge mention

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland

In this solo episode, Joshua Holland shares a behind-the-scenes recap of his first time at South by Southwest in Austin with the Vivo Barefoot team. What started as a rough week recovering from a brutal stomach bug quickly turned into a high-energy stretch of workshops, activations, movement sessions, and community events across the city.

Joshua takes listeners inside the full experience—from Earth Gym with Thosh Collins and Vivo activations on South Congress, to teaching workshops, meeting new people, and getting a first look at Vivo Biome, a custom 3D foot-scanning and footwear concept.

This episode offers a real glimpse into what it looks like to live and work in movement, while also navigating fatigue, recovery, and the need to find balance in a demanding season.

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What You’ll Learn in This Episode
• What it’s like working and teaching at South by Southwest
• How Joshua recovered from a severe stomach bug right before travel
• The concept behind Earth Gym and training in your environment
• How Vivo Barefoot is building community through live activations
• What Vivo Biome is and how custom 3D footwear could change the game
• Why recovery and balance matter just as much as performance

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Key Takeaways
• Movement can happen anywhere when you learn to use your environment
• Community-driven events create deeper connections than digital alone
• Recovery isn’t optional—it’s part of performance
• Teaching in real-world environments sharpens both skill and awareness
• A full schedule can be meaningful, but it also requires intentional balance

⸻

STEMREGEN

Your body already has a built-in repair system: stem cells.

STEMREGEN helps support the release of your own adult stem cells, which play a critical role in recovery, inflammation response, and overall resilience. Whether you’re dealing with wear and tear, training hard, or simply looking to support long-term health, this is one of the most powerful tools to have in your stack.

https://www.stemregen.co/josh
👉 Use code JOSH for 15% off your order

⸻

Timestamps

00:00 Intro and life update
03:00 Recovering from a severe stomach bug
07:30 Traveling to Austin for SXSW
10:45 First impressions of South by Southwest
14:30 Earth Gym experience with Thosh Collins
20:00 Vivo Barefoot activations and community events
26:00 Vivo Biome and custom 3D foot scanning
32:00 Workshops, teaching, and movement drills
38:00 SXSW moments: rodeo, line dancing, and community
44:00 Travel delays and getting back home
48:00 Reflections on balance, recovery, and the season ahead

🌐 Connect with Joshua & SWTT

Podcast Website: https://www.simplywalkthetalk.com

YouTube: @simplywalkthetalk

Instagram: @simplywalkthetalk

TikTok: @simplywalkthetalk

Joshua Holland: https://linktr.ee/joshuajholland