Brian McNeil - On the Good Life and the Classical World (#359, 9 Apr. 2026)

Complexity presents one of the greatest obstacles to losing excess weight.As complexity goes up, adherence goes down.Conversely, a simple approach increases adherence to a diet plan, increasing the chances of sustained weight loss. In this episode, I identify three simple steps (none of which are unique or originate with me).1. Adopt a 8 to 10 hour eating window.2. Avoid processed foods, especially those with refined sugar or carbohydrates and replaced with foods edge of grocery store like meats, fruits, nuts, and dairy (if you can handle it)3. Adopt a daily walking habit of between 5000 to 7500 steps.That's it. There are other strategies too (eliminate or minimize alcohol consumption), but those increase complexity. Keep it simple.My only credential is keeping weight off for five years (nearly 45 pounds). For those wanting credentials, I identify my three favorite credentialled influencers: (1) Dr. Jason Fung - Obesity Code; (2) Dr. Robert Lustig - Metabolical; and (3) Mark Sisson, author of Born to Walk.

In this episode, Rockne Cole sits down with Brian McNeil, a former Classics and History scholar who taught Western Civilization from Sumeria to Vietnam, Latin, Roman Civilization, and Rhetoric. Brian shares his personal academic journey — from his MA to his PhD work in Classics at the University of Iowa — and how that path led him to intellectual history and the heart of ancient philosophy.The conversation traces the direct lineage of Virtue Ethics from Aristotle through the raw rebellion of the ancient Cynics to the practical wisdom of Stoicism, culminating in the timeless writings of Marcus Aurelius. Brian explains why Virtue Ethics remains so powerful today: it is a “buck stops here” philosophy that focuses solely on what you can control — yourself — and pursues eudaimonia, a deep sense of peace with yourself and the world around you.They also discuss the book that introduced many modern listeners to Stoicism, William B. Irvine’s A Guide to the Good Life: The Ancient Art of Stoic Joy, and reflect on Tacitus’ haunting line: “To ravage, to slaughter, to usurp under false titles, they call empire; and where they make a desert, they call it peace.” A thoughtful, personal, and deeply grounded exploration of how ancient wisdom can help us live better today.

In this episode, we cover the first three pages of The Heart of Buddha's Teaching by Thich Nhat Hanh, one of the greatest Buddhist monks of the last century.

I am the Tax Collector, a sinner undeserving of God's grace. Of all the parables, the parable of the tax collector and the pharisee resonates with me most. Luke 18:9-14. It directly addresses the common critique of Christians, that we go to exalt ourselves and condemn others. In fact, Jesus teaches the exact opposite. People are free to hold their own views, but they should at least acknowledge what the Word actually says.In this episode, I explore the parable of the tax collector and the pharisee; share what I learned at the New Covenant Bible Church in Cedar Rapids; and reflect on the sacrifice that Jesus made for you and me.In his death, we have life.

A blizzard hit the Big O last weekend, resulting in unintended free time. So, I watched Nobody 1 and Nobody 2. From the creator of John Wick, Nobody features Hutch, a Nobody middle aged dad, living a life of quiet desperation. But he wasn't always a model of domesticated tranquility. He had a past as a bad ass. Nobody features the reemergence is inner bad ass and how that it relates to his domesticated side.This movie got me thinking about the proper balance of wild domesticated versus domesticated wild.

The winds of fate can be unpredictable. Unexpected bad things can happen to us, resulting in misfortune for us. But even greater misfortune arises when we don't respond the way. This episode explores the discipline of perception as outlined by Ryan Holliday in the Obstacle is the Way, a modern classic on Stoicism.Our response to bad events governs the outcome almost as much, if not more, than the event itself.And Stoicism asks an even deeper question. Is there an opportunity here amidst the ruins?This episode explores all of these topics. We'll explore Marcus Aurelius, Jason Bourne, Sangfroid, and the discipline of training the mind to respond to adverse events.Share if you enjoyed the episode!!

In this episode, we discuss Kaizen, the Japanese philosophy advocating for taking tiny steps to achieve big results. We'll identify the manufacturing origins of this philosophy, outline some areas to add and subtract, and outline how to make these small changes stick. Along the way, we'll explore Aurelius and a verse from Ecclesiastes.

This is the first Stoic Friday, an ongoing series on the featuring the Stoic philosophy. In this episode, we focus on a key passage from Marcus Aurelius' Meditations. Aurelius reminds us to remove external distractions. In this episode, I explore why this simple concept is so essential to well being and to being the best version of you.

In this episode of The Rockne Cast, host Rockne Cole delves into the health perks of daily pomegranate juice consumption, sparked by Ben Greenfield's Boundless Life podcast. Greenfield, a University of Idaho exercise physiology alum and northern Idaho influencer, merges ancestral practices with science for mind-body-spirit gains.In Solosode 497, Greenfield spotlights a 2003 Israeli study on 19 carotid artery stenosis patients (70-90% narrowing): one group drank a diluted ounce of pomegranate juice daily in an 8-ounce glass, versus placebo. Cole discusses the results of that study and its limitations. This affordable, low-risk Walmart buy (Pom recommended) inspires Cole's thoughts on similar low cost or free interventions like sugar reduction and fasting.

SummaryThis episode explores the transformative power of stress and pressure, emphasizing how embracing challenges can lead to resilience, strength, and personal growth. Drawing on insights from books like 'The Obstacle is the Way' and 'Think Like a Monk,' it highlights the importance of stress as a catalyst for development.Keywordsstress, pressure, resilience, personal growth, stoicism, obstacle, transformation, mental toughnessKeyThe role of stress and pressure in personal developmentLessons from 'The Obstacle is the Way' by Ryan HolidayThe importance of stress in building resilience and strengthThe biological and philosophical basis for embracing challenges