XPT Lifestyle Library
Join the movement and discover a unique new approach to optimizing health, performance and longevity.
- LifestyleKey Takeaways from XPT Experience AlumniRecently, we invited XPT Experience alumni to reflect on key aspects of their past XPT Experiences that still impact their lives today. Six major themes emerged, each showcasing a unique dimension of the XPT ethos.
- RecoveryA Comprehensive Guide to Maximizing Your Ice Bath RoutineFollowing these steps to transform your ice bath experience from a passive practice to one that elevates each area of your life.
- Fitness8 Training Mistakes That Are Slowing Your ProgressFeeling like the time and effort you put into training isn’t paying off? Here are 8 common training pitfalls that stand in the way of your success.
- RecoveryThe Cold Hard Facts: 5 Sauna and Ice Bath MythsThe true physiological benefits of sauna and ice bath sessions are widely supported by peer-reviewed research, but misinformation is hard to avoid with any promising health practice. To help you understand how saunas and ice baths actually impact your well-being, we’re putting these widespread myths to rest.
- RecoveryHot Take: Traditional Saunas Are the Gold StandardNearly every wellness center promotes infrared heat. But the science is troubling.
- LifestylePreparing the Mind to Thrive in Stressful SituationsAll humans experience stress, as it is a vital trait in the fight for survival. In the modern world, however, stress can be performance-inhibiting, or even crippling, if managed incorrectly. Let’s take a look at how the brain naturally reacts to stress and how we can rewire it to thrive.
- Lifestyle20-5-3: Nature's Prescription for Health and HappinessOur fast-paced, digitally dominated lives make it easy to overlook the grounding power of nature. But the remedy for better managing the daily stress of life may be as simple as immersing yourself in the great outdoors. The 20-5-3 rule prescribes the ideal dosage of nature exposure for a life of health, happiness, and performance.
- BreathingXPT 777 Ice Bath ChallengeThe XPT team of founders, coaches and advisors are participating in a 7 day ice bath challenge, called XPT 777, and we're calling on the entire community to join us. It's about building a healthy habit, integrating the cold into our routines, and learning to control our mental state.
- LifestyleWe're turning your breathwork into clean air. The environment plays an integral role in everything we do at XPT, especially with our daily breathwork practice. There is no performance breathing without clean air, so we’ve partnered with nonprofit One Tree Planted to plant one tree in an area of need around the globe for each new XPT Life app subscription.
- RecoveryCold Immersion: The Ultimate Resilience Building ToolCold immersion is a unique resilience building tool. The ice bath prevents future injury, improves your ability to cope with stress, and aids with the body’s recovery after a traumatic experience. This article looks at the science behind the physical and mental benefits of cold immersion.
- FitnessDan Garner on saying no to "soon" and yes to "now."XPT Advisor Dan Garner has helped the world’s most elite performers overcome the challenge of turning thought into action and wants to share his knowledge with you.
- NutritionThere are no magic solutions to dietary optimization.In order to create meaningful, positive change in our eating habits, we must embrace the inevitable discomfort that comes along with rewiring our minds to no longer fall into its old, negative cravings.
- NutritionThe 3 R's of Fueling for Functional Strength GainsNo matter the intensity of your training, functional strength gains will never come your way without adequate performance-based and recovery-based nutrition. XPT Performance Nutrition Advisor Dan Garner outlines the simplicity of how we can fuel the body to get the most out of our functional-strength workouts.
- FitnessThe What, Why, and How of Functional TrainingIn all of its variety, the XPT system of training is based on one common theme: functionality. Find out the details of this "functional training" we so often reference and prescribe.
- FitnessThe Power of Barefoot Training The advancement of footwear has propelled humans to incredible athletic feats, yet heavily supportive shoes can limit some of our ability to improve. Training barefoot is a simple yet highly effective way to reconnect with the way we once moved. Learn why you should consider ditching your sneakers for your next outdoor workout.
- FitnessThe Acute Benefits of Exercising OutdoorsWe often focus on why and how we train. Where we train, however, has a huge impact on what we get out of it. While at-home and in-gym workout environments come with their advantages, exercising outdoors is associated with a host of unique health benefits. Read on to find out why you should take your next XPT workout outside.
- NutritionPlants and Animals: Your Guide to Real Food. The nuances of nutrition make fueling for peak performance a complicated task. Looking for a North Star to guide you along your journey? Stay connected to your roots. Read on to find out more about the importance of consuming foods that come from the earth in this article from XPT Nutrition Advisor, Dan Garner.
- NutritionXPT Nutrition PrinciplesNew XPT Performance Advisor Dan Garner shares his two model-based approaches for XPT nutrition. Read to understand why Dan stresses the perfect balance of science and art when constructing the best nutrition plan for you.
- BreathingXPT Guide to Breather FitIn this guide we will discuss the importance of respiratory training, using the Breather Fit for a variety of training purposes, and scaling your training up and down to match your current goals and abilities.
- LifestyleXPT Life® BundlesOur new XPT Life® bundles, combining our top selling apparel as well as digital subscriptions, all at discounted pricing.
- LifestyleXPT Life® Apparel StoreThe best new apparel from XPT available now in the XPTLife store. Shop now.
- NutritionWhy Turmeric? The Golden Super HerbThe roots of Turmeric are deeply intertwined with human survival. Thousands of years of use and reverence have warranted its worth. Celebrated in India as a holy spice, Turmeric was discovered by westerners and debuted along the Silk Road, seeding its legacy as an extraordinary healing herb. Today, the presence of this golden superherb on shelves across America beckons the question, “Why Turmeric?”
- FitnessDaily Training - Phase 7 - Week 11 week of XPT Daily Training.
- RecoveryBeyond the Ice Bath: How Extreme Exposures Equip You with Coping Tools and Strategies for a Resilient LifeRecently, we’ve written extensively about the physiological advantages that contrast therapy provides – such as stimulating a shift from a sympathetic to parasympathetic state, boosting blood flow, and speeding muscle recovery.
- FitnessXPT App LaunchXPT anywhere, and everywhere! The new XPT App is now available on the App Store.
- NutritionFuel Up Recipe: ‘HANALEI BOWL’ Chilled Avocado Soup with Summer SalsaAnother delicious and healthy recipe from XPT Co-Founder, Laird Hamilton’s cook-book, Fuel Up with Laird Hamilton.
- NutritionFuel Up with Laird Hamilton Recipe: ‘HIGGINS’ MIXED Berry CobblerIt’s time for dessert on the health-conscious side! For a tasty treat that’s as good for you as it is to eat, check out this mixed berry cobbler recipe from Laird’s cookbook.
- FitnessSTUDY REVIEW: The impact of plyometrics and aqua plyometrics on the lower extremities explosive strength in children aged 11-15Overall, this is a good study to help us keep a level head when it comes to training, and to highlight the fact that everything must have a thoughtful prescription when it comes to programming.
- LifestyleXPT Coach Spotlight: Perla D’OrnellasThe main impact of XPT with my clients has been restoring the connection they have with themselves, giving them the confidence and ability to take back control of their emotions and their life.
- LifestyleXPT Coach Spotlight: Kristin WeitzelI have been passionate about fitness and wellness all my life, growing up a dancer and then obtaining certifications from world-class experts in numerous modalities including yoga, Pilates, group fitness, XPT, anatomy and Primal Health Nutrition.
- LifestyleUpgrade Your Human: XPT’s 5 Pillars for Health and WellnessThere’s a seemingly endless list of little things to do and they’re constantly changing, it’s easy to feel intimidated and overawed, and end up doing none of them. We need to get back to the pillars of health.
- NutritionThe Noni Leaf: The All Everything MedicineWe’ll be talking about Noni Leaf and how you can discover the many uses for this super-herb, which is readily used by Gabby Reece and Laird Hamilton.
- NutritionRecipe From Primal Kitchen Foods: Keto-Friendly Chocolate Protein SmoothieHaving a craving only chocolate can satisfy? Treat yourself to this mouth-watering, keto chocolate protein smoothie. The perfect breakfast, morning snack, or post-workout recovery fuel, this delicious smoothie is packed with fats, protein, and antioxidants from cacao.
- FitnessGoing Back to Basics in Your TrainingOne of the main goals of XPT is to make you more resilient and well-rounded, and I believe that following such a plan will check both these boxes.
- RecoveryHow Extreme Exposures Equip You with Coping Tools & Strategies for a Resilient LifeWhile contrast therapy provide physiological advantages, it's not the end-all, be-all of high-heat and extreme cold exposure health benefits. To do the topic justice, we also need to consider the extensive psychological benefits.
- BreathingUsing Nasal Breathing to Self-Monitor, and Increase AttentionPatrick McKeown discusses how breathing is tied to your brain’s self-monitoring system. Specifically, the link between breath and movement quality, and how you can utilize nasal breathing to boost focus.
- LifestyleThe Science-Based Benefits of Meditation (and How to Get Started)What is meditation good for? And why should you consider it when picking the tools to help you reach your goals? What are the science-based benefits of meditation?
- RecoveryBenefits of the SaunaMany people are familiar with the concept of sweating it out in the sauna. At XPT, we turn things up a notch. As part of contrast therapy, we advocate spending time in a high-heat environment to get the benefits of the sauna, before plunging into an ice bath and repeating for several cycles.
- BreathingPositional Breathing MechanicsMost people don’t think about their breathing, and even those who do don’t always understand good breathing mechanics. Specifically, it’s important to realize that posture and position dictate breathing ability.
- FitnessBeach Workouts Worthy of Gabby Reece and Laird HamiltonWhen thinking about “fitness” in the modern, commercialized sense of the word, many of us think only about what goes on inside a gym. But for the majority of human history, people weren’t physically active in such a formalized, restrictive way.
- LifestyleSelf-TalkThoughts influence our emotions, which impact our behavior. Self-talk is a highly effective mental skill for framing our focus. It’s not something people tend to focus on consciously, but it happens regardless of our conscious control.
- BreathingNasal Airway in Regulation of Airway Resistance During Hypercapnia and ExerciseNasal breathing during exercise has been a topic of consideration for both trainers and trainees for many years. Research in this area has helped athletes answer the question, “is it better to breathe through your nose or mouth when exercising?”
- Recovery"I’m Freezing!” Overcoming Resistance to Ice Baths and Cold-Water ImmersionOver the past 20 years, co-founders Laird Hamilton and Gabby Reece have found cycling time in the sauna with a dip in an ice bath provides an incredible boost in their recovery. This isn’t just anecdotal.
- RecoveryHome Ice Bath Setup with Chuck GlynnFor those looking to build a home ice bath system that uses water instead of ice, here is an option that might be a good fit for you.
- BreathingImprove Recovery and Bust Stress with Box BreathingThere is no single “right” way to deliberately control your breathing. When working on a home improvement project, you don’t want to use a hammer to cut a piece of wood or turn a screw—it’s a saw and screwdriver you’re after. Same goes with controlled, intentional breathing exercises, like box breathing.
- BreathingNot Hitting Your Performance Goals? Mouth Breathing Might Be the RoadblockIt’s easy to question what you could’ve done better, how much harder you could’ve worked, or whether you simply choked under pressure.
- RecoveryGetting to the Heat (and the Cold) of the Matter: Contrast Therapy 101What is contrast therapy? What do we mean when we write this term? What we’re getting at is the combination of exposure to both heat and cold to illicit certain physiological responses at different times and for varying purposes.
- NutritionThe Top 4 Nutrients for Brain Health, Focus, and MemoryYour brain is the control center of your body. It’s in charge of keeping your heart beating and lungs breathing, and it’s what allows you to move, feel, create, and think. That’s why it’s always a good idea to keep your brain in peak working condition. Your progress in life will only ever as good as the brain power behind it.
- BreathingUtilizing Nasal Breathing to Improve your Speed, Endurance & PowerWe dive deeper into how to start applying breathwork and nasal breathing during exercise at various levels of activity.
- BreathingHow Breath Awareness Can Bust Stress, Improve Performance, & Enhance RecoveryBreathing is the most elemental thing we do. As our co-founder Laird Hamilton often says, you could go for a couple of weeks without food and several days without water, but you’d die in mere minutes if you didn’t breathe.
- FitnessAbout XPT Water TrainingThe XPT system is broken into three major components: Breathe, Move, and Recover. XPT Water Training is where all three components combine.
- LifestyleXPT Spotlight: Certified Coach Mark RobertsAs a valuable asset to the XPT Team, Mark lives very close to co-founders Gabby Reece and Laird Hamilton and spends a lot of time training with the duo, as well as assisting with XPT Experiences and other events held at their Malibu home.
- NutritionRecipe: Ground Beef Curry by Chef Pete EvansThis is a delicious curry that you can have on the table in 30 minutes or so. My advice is to make triple the amount and, the next day, add some soft- or hard-boiled eggs to take to work or school for lunch. Courtesy of Chef Pete Evans
- FitnessXPT Coach of the Week: Meghan NewcomerI’ve been coaching athletes ages 5-75 for nearly two decades. I excel at providing personalized, precise training to help athletes optimize their potential physically and mentally. With a background in competitive swimming and triathlon, I’m at home in aquatic environments.
- LifestyleHollywood Stuntwoman Heidi Moneymaker Talks Work, Fitness and XPTWe sat down with Heidi Moneymaker, XPT advocate and stunt actress, to talk about the rigors of her work and her approach for staying healthy and fit.
- FitnessXPT Coach of the Week: Fabian KuttnerFabian Kuttner is a life coach based in Charlottesville, Virginia. He holds a master’s degree in Somatic Psychology with training in Traumatic Resolution. Fabian utilizes his varied expertise in business relations, conflict resolution, athletic training, and Buddhist philosophy/meditation in his coaching practice and facilitation of men’s groups.
- FitnessXPT Coach of the Week: Kimmy MossI am a coach, a teacher, a lifelong learner, and an athlete who loves to play, compete, and connect with others.
- BreathingXPT® Superventilation BreathingDone right, super ventilation breathing triggers a massive release of adrenaline. It creates a sympathetic nervous system response (fight or flight response) to increase alertness, get you fired up, boost your energy and enhance your mood.
- BreathingXPT Performance Breathing® Techniques | Activate, Perform, ResetXPT's Performance Breathing® program includes methods under our system of Activate, Perform, and Reset. Each step is imperative in a complete breathing cycle and key to all breathing techniques to improve performance.
- BreathingCadence BreathingCadence breathing is one of the core breathwork modalities taught within the XPT program. A form of rhythmic breathing, cadence breathing is designed to improve breath control and create mindfulness while breathing. Using the 4 Corners of the breath can create a physiological adaptation in your body.
- RecoveryXPT Post Workout Recovery – Best Breathing ExercisesThis breathing method is used to take you out of a stressful state. It’s a down regulator—meaning it will create a parasympathetic response. Use this routine after every workout to help your body recover.
- LifestyleXPT Coach of the Week: Amy Shenk MorrisonI am a holistic health specialist! I am proud to now combine my background in mental health with my coaching certificate from XPT. I utilize information from my counseling background, combined with XPT coaching, to best serve my clients and students.
- LifestyleXPT Coach of the Week: Lindsay AshmunI own a personal training business called groundcontrol in New York City. I specialize in strength conditioning and mobility for clients using pilates, yoga, primal movement and various somatic approaches.
- RecoveryRecovery Training: Sleep Your Way to Optimal PerformanceIf we don’t sleep, our nutrition and countless hours of training will go to waste. Our bodies need sleep for performance and for recovery. Without sleep, our bodies break down and our athletic performance suffers.
- Recovery6 Research-Backed Benefits to Sauna Post WorkoutHere are six ways that spending time in the sauna post workout is a good thing for us—and the science to back up each one.
- FitnessHow a Workout Partner Can Help You Reach Your GoalsIs it better to workout alone or with a partner? Many of us have a natural instinct to exercise alongside other people, whether that’s in a group fitness class or with a dedicated workout partner. What we may not be as aware of are the many ways science has determined the benefits of working out with a partner.
- FitnessWhat Time of Day Is the Best Time for Training?One question about training that’s almost as common as, “How should I work out?” is, “What is the best time of day to work out?” The question of the best time for training is something every trainee ponders at some point in their life.
- LifestyleHow to Use Simple Visualization to Better Achieve Your GoalsWhen you think about losing weight, achieving an athletic goal, or becoming healthier, you probably don’t immediately think of goal visualization. But the practice of visualization can help you in all these areas and more.
- FitnessThe Benefits of Bodyweight TrainingYour body is the handiest gym there is, and the benefits of bodyweight training are well-proven. Your bodyweight workouts can take you much farther in your fitness than you might imagine—and the research backs that up.
- RecoveryHow to Ease Yourself Into Cold Therapy with Cold ShowersExperimenting with ice baths can be time consuming and messy. If you’re not sure about the benefits of cold therapy, but want to give it a try—or are just nervous about immersing yourself in ice—a cold therapy shower is a great way to ease yourself in.
- FitnessXPT – Swimming Training ProgramXPT Water and Swimming Training Programs are where all three central components of XPT—Breathe, Move, and Recover—converge to create a unique fitness experience.
- LifestyleFighting Gravity With John McGinleyAn early adopter of the XPT lifestyle, you never know when John may pop in to teach a course or join the Experience right alongside you. We had the privilege of speaking with John about his involvement and perspective regarding the XPT Experience.
- NutritionGiada De Laurentiis’ Grilled Seafood SaladGiada De Laurentiis creates dishes that are healthy, easy to make and delicious—the ideal food trifecta. Here’s a grilled seafood salad recipe from her private stash.
- LifestyleMeet PJ Nestler, XPT’s New Director of PerformanceMeet Coach PJ Nestler, a human performance specialist with over a decade of experience preparing top athletes for competition. His life mission is to help athletes and coaches realize their true potential.
- RecoveryHow to Set Up an After-Workout Ice Bath at HomeThere are a few relatively inexpensive alternatives to help you create a recovery ice bath at home. For easy access to ice baths after a workout, here’s what you need to do.
- FitnessLaird’s Top 5 Exercises for Surfing StrengthThere’s nothing better for developing your surfing abilities than to actually go surfing! But when that’s not possible, here are a few exercises for surfing strength you can do to hone your skills.
- BreathingGym Strength and Breathing Exercises For AthletesThe spine is the center for everything. It needs to be anchored in stable condition before we can allow movement. When there is an imbalance or a weakness or instability, we are exposed or vulnerable to injury.
- LifestyleLegendary Jeff Sweet Tells us Why he Thinks Laird Hamilton is a MasochistAs an early pioneer of stand-up paddle boarding with Laird, Jeff is a legend in the field. We spoke with him while he was driving down PCH to give a surf lesson.
- LifestyleSpotlight on Kelly Chapman Meyer: Warrior, Surfer, Yogi and FriendRead our sit-down with Kelly Chapman Meyer, XPT evangelist and co-founder of The American Heart Association Teaching Gardens.
- LifestyleHealthy Habits, One Day at a Time The real beginnings of change start inside your head. But fostering the decision to change isn’t always easy—especially when life gives you so many reasons not to stick with something.
- BreathingHow to Improve Your BreathingThe overall experience of asking your body to perform and receiving a resounding “no” from all systems, head-to-toe.
- LifestyleYou Don’t Appreciate What You Have Until It’s Gone“You don't know what you have until it's gone.” It’s one of the oldest forlorn sayings in the world—and one of the truest. Somehow, things are more valuable to us when we don’t have them than when we did. Health is one of these things.
- NutritionThe 1 Day Ultimate XPT Meal PlanWant to step up your nutrition and eat XPT style? Here’s a look at a typical day in the lives of XPT founders and advisors, and what participants experience at an experience.
- NutritionDarin Olien and Chaga Tea: Chaga, The King of All MushroomsIf you come to an XPT Experience and Darin Olien is guest lecturing as an XPT Advisor, he will likely make you his famous chaga mushroom tea! Loved by all of Team XPT, Darin’s chaga tea has some incredible ingredients that complement chaga, the king of all mushrooms.
- Fitness7 Questions with Deuce Gym’s Dynamic Strongman, Mr. Logan GelbrichMermaids, magic, and the benefits of breathing are just some of the topics we covered in our sit-down with Logan Gelbrich. Check out our interview with Deuce Gym’s Logan Gelbrich and his experience with XPT as a training modality.
- RecoveryXPT® Contrast TherapyAlmost undoubtedly, the most unique aspect about XPT Experiences are the ice baths and contrast therapy. It’s difficult to explain to someone who’s never done it just how good this feels! It’s something we recommend everyone try!
- BreathingXPT's Performance Breathing® ProgramBreathing is the foundation of life. The first step in enhancing health, performance and longevity is to optimize the breath. XPT’s Performance Breathing® program is designed to deliver these benefits through expert techniques.
- NutritionMorning Superfood CoffeeLaird’s superfood coffee is a staple among XPT evangelists, and for good reason! Not only does it give you the great pick-me-up you need in the morning, it’s also energizing and an incredible immune system booster.
- RecoveryXPT’s Top Benefits Of HeatOne of the basic foundations of XPT is recovery. Within this pillar, we strongly advocate contrast therapy—specifically as it pertains to ice bath recoveries and the benefits of heat therapy.
- RecoveryChilling Out: The Top 8 Health Benefits of Cold RecoveryIn the realm of cold training, the cold will always be cold. It’s your choice if you want to experience what it has to offer or not. Be the lion.
- LifestyleEpigenetics: How Your Lifestyle Literally Changes Your DNAScience tells us it’s possible to control your own genetic destiny in a small but meaningful way. If you’re not happy with your genes, you can hire a DNA lifestyle coach to help you become who you want to be!
- Nutrition16 Nutrition and Weight Loss Tips by Gabby ReeceWith the way the food world is set up, it’s no wonder we’re all reaching for too much of the wrong foods. That’s what inevitably led me to start the Gabby Reece diet.
- LifestyleBen Greenfield Interviews Laird and GabbyA Ben Greenfield interview covering anti-aging, homeschooling, underwater workouts, pooping and more, with Laird Hamilton and Gabby Reece.
- NutritionFat Burning and Elite Performance TrainingThere’s a reason elite athletes are now jumping on the ketogenic bandwagon. Unlike weekend warriors or casual exercisers, elite athletes are extremely tuned into their bodies.
- Fitness7 Tips for Building Bigger MusclesWe know that some of you out there are interested in ways to build bigger muscles. It’s funny to me because you always hear women say they don’t want to build too much muscle, and men are searching for ways to keep what they have or get more.
- LifestyleSpotlight on NFL Alum and CBS Survivor Castaway: Steve WrightFormer NFL offensive tough guy Steve Wright played for the Colts, Cowboys and the Raiders, retiring from professional football in 1994 after an impressive 12 years in the game. He has been an XPT Experience and Hamilton pool regular since discovering XPT, and has brought his new knowledge of the training into his regular fitness regimen.
- NutritionLaird’s Favorite Meatloaf RecipeIt’s the easiest thing in the world to do and tastes absolutely amazing. It’s a go-to favorite we like to recommend to people looking for an easy-to-make meal that’s packed with protein.
- LifestyleDr. Andy Galpin | AdvisorDr. Galpin’s research utilizes the muscle biopsy procedure to analyze muscle at the single cell level in response to high intensity/power/force exercise. Essentially, his research uses highly sophisticated measurements and laboratory techniques to answer practical questions.
- LifestyleLaird, Brian, and Gabby on the Tim Ferris PodcastLaird, Gabby and Brian all sat down with Tim Ferriss’ to discuss XPT—it’s beginnings and what the movement has grown into today.
- BreathingLaird on the Power of Breathing to SucceedSee Laird explain the power of breath and the science of breathing as he sits down for an interview with Lewis Howes for his School of Greatness podcast.
- LifestyleLaird Hamilton’s Surfer Diet and Exercise RoutineFor those of you who like to live vicariously through Laird’s big wave exploits, or if you’re looking to pick up a few tips on how to perform your best, here is the typical Laird Hamilton diet and exercise routine for a big wave day.
- RecoveryLaird Hamilton’s Extreme Active Recovery Therapy: Submerged, Sweltering, and Sub-ZeroThe experience of XPT was so out of the norm that I thought I’d share some of what I learned and experienced. After all, when you’ve been convinced to submerge yourself in sub-zero water for extreme cold therapy, you feel like sharing your war story.
