NBSV 215: 2 million steps in 30 days, and the power of community health — with Kwame Terra

What if getting healthier didn't require more willpower, more tracking, or more "optimizing"… but less? Kwame Terra and I dig into what the world's longest-living communities actually do differently — and spoiler: it's not VO2 max tests, cold plunges, or biohacking spreadsheets. It's walking, connection, and movement that's baked into daily life. Kwame shares how he's building community-based fitness experiences that feel social and automatic instead of like another chore on your to-do list, and why representation matters in wellness spaces. His new app is built specifically for Black communities, addressing the gaps in access, representation, and culturally relevant support that mainstream fitness platforms often miss. We also talk about the story behind his wild goal of hitting two million steps in a month (and going after a Guinness World Record while he's at it).

5-time Juno Award winner and founding member of Blue Rodeo Bob Wiseman joins me for a wide-ranging, thoughtful conversation about music, aging, and what it actually looks like to live vegan for decades—long before it was mainstream or convenient. Bob and I talk about his early days with macrobiotics and touring as a long-term vegan, why grocery stores matter more than restaurants on the road, and how the West Coast quietly led the way on plant-based food culture. We dig into improvisation—not just as a musical practice, but as a way of understanding life itself—and why the idea that music isn't improvised is philosophically questionable at best. We also get into aging and mortality: how perspective shifts in your 40s, 50s, and 60s; what it means to start losing people you love; and why long-term health habits matter, even though nothing is guaranteed. Along the way, Bob shares stories about teaching beginners, learning accordion on a whim, raising a vegetarian kid in a mixed-diet household, and why trying to force change on other people rarely works. This episode is funny, reflective, a little wackadoodle, and full of big ideas about creativity, compassion, and playing the long game—on stage and in life.

Mike Howard is back on the podcast! We start with a proper catch-up: his retreats, my TEDx prep, and the reality of juggling health goals alongside real life. From there, we dive into what's been taking over the wellness section of the internet lately: longevity, biohacking, and the obsession with tracking everything. We talk about why the basics are still the basics (sleep, strength training, protein, veggies, daily movement), and why chasing the "perfect" plan can make consistency harder, not easier. We also get into identity-based habits, expectation management, and simple environment tweaks that make healthy choices easier—without needing a new gadget, a cleanse, or an entirely new personality.

Thank you so much for tuning in to this show! A short holiday message from me, and an invitation to join something exciting: The 5-Day No-B.S. Health Reset, which runs from January 4-8, 2026. Sustainable change comes from small behaviours, not January shame spirals. Learn more and reserve your spot at karinainkster.com/reset.

Vystopia is the profound anguish many ethical vegans experience when living in a non-vegan world. Clare Mann explains why this response is normal rather than pathological, how the burden of knowing affects mental health, and why vegans are often misunderstood by families, professionals, and society at large. We explore compassion fatigue, burnout, and practical ways to stay grounded, resilient, and effective as a vegan advocate, including how to communicate without arguments or self-sacrifice. This conversation offers validation and practical insight for anyone navigating ethical veganism in a non-vegan world.

At 72, Pat Farrell is turning heads in the powerlifting world. Pat is a Dominican sister, a longtime advocate for social justice, and a dedicated vegan who has recently taken the strength community by storm. She joins me to share her journey into competitive powerlifting, her rapid progress in training, and what it feels like to become known as the vegan powerlifting nun in mainstream news. Pat is joined by her coach, Katya Gorbacheva, who is the third strongest vegan woman on the planet. Katya gives us an inside look at how she programs Pat's training, how they are working toward a full meet that includes squat, bench press, and deadlift, and why strength sports are truly accessible for people of all ages. We talk about protein, recovery, sport psychology, and the powerful mindset shift that happens when performance becomes the focus rather than body size or age. Pat shares insights from her first competition, how she handles the nerves on meet day, and what it means to inspire people around the world to pursue strength at any stage of life.

In this episode, I'm joined by strength coach Matt Taylor to talk about what it really takes to get stronger when life is busy. We dig into the concept of bare-ass minimums: the essential actions that keep you progressing even during chaotic weeks—and how to build a training routine that fits into real life. Matt shares how he coaches lifters to make meaningful gains in under five hours a week, why anchoring habits matters more than willpower, and how to set goals that won't burn you out. We also dive into his own journey: from world records to an autoimmune diagnosis, and back to competitive lifting using a more flexible, sustainable approach. Whether you're short on time, struggling with consistency, or just want a smarter strength plan, this conversation will help you rethink what "effective training" actually looks like.

Biologist and bestselling author Dr. Jonathan Balcombe joins me to discuss fish sentience, the surprising intelligence of fishes, and what science reveals about how they think and feel. Jonathan holds a PhD in ethology, the study of animal behaviour, and has dedicated his career to understanding and communicating the inner lives of animals. He's the author of five popular science books and has published over 60 scientific papers and book chapters on animal behaviour and animal protection. In this conversation, we dive into fascinating research showing that fishes can experience stress relief, fall for optical illusions, and even build social relationships—evidence that challenges long-held assumptions about these often-overlooked animals. We also explore the ethics of fishing and insect farming, the evolving science of animal sentience, and how language shapes our empathy toward other species.

Veganism isn't about saying no; it's about saying yes. Philosophy professor and author Matthew C. Halteman joins me to make the joyful case for going vegan. It's an invitation to live in alignment with your values — and eat ridiculously good food while you're at it. We dig into why most people already want a more vegan world (even if they don't call themselves vegan yet), how to move from guilt and obligation to abundance and flourishing, cognitive dissonance (why people get defensive about veganism even when they agree with you), how to be an actually effective advocate without burning out or blowing up every family dinner, and much more. Matt also shares his own journey from meat lover to ethical vegan, how his dog Gus changed his worldview, and why he thinks veganism should feel like possibility, not pressure.

Vegan triathlete and coach Saskia Bjornson joins me to talk about endurance on plants, building confidence in open water, and why her sold-out beginner triathlon is changing the game. We dive into the power of food as a gateway to change, how to tackle fear and anxiety in sport, and what it means to make endurance events inclusive, low-waste, and fully vegan. Whether you're curious about your first triathlon, want to up your swim game, or just need inspiration to add more movement (and more plants) into your life, this episode delivers.