{"podcast":{"title":"First Principles","slug":"first-principles-7708985","podcast_index_feed_id":7708985,"rss_url":"https://feeds.megaphone.fm/PODAGEN4765221373","website_url":null,"image_url":"https://megaphone.imgix.net/podcasts/06eebd2a-0779-11f1-826e-37926ac18342/image/fca7c8febd1441fc3b0d54084418b06d.png?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress","author":"Adrian Wells","episode_count":426,"summary":"First Principles isn't another business podcast recycling the same startup stories. Adrian Wells takes the fundamentals that actually matter and breaks them down like you're having coffee with the smartest professor you ever had. Wells spent twelve years teaching philosophy and critical thinking before ditching the lecture hall for the microphone. Turns out, the same principles that help you think clearly about ancient Greek ethics also work pretty well for modern business decisions. Who knew? Every episode strips away the latest trends and buzzwords to focus on the core ideas that don't change. How to actually evaluate evidence when everyone's throwing around statistics. Why most \"revolutionary\" business advice is just old wine in new bottles. The thinking patterns that separate smart decisions from lucky guesses. You won't get hyped-up success stories or flavor-of-the-month strategies. Instead, you'll learn how to think through problems the way philosophers have for centuries, applied to the stuff that matters in your work and life right now. Multiple new episodes drop daily, so there's always something fresh when you need it. Follow now if you're ready to think better, not just…","last_synced_at":"2026-09-20T02:18:54.580675+00:00","page_url":"https://stenobird.com/podcast/first-principles-7708985"},"episode":{"title":"Why Your Long Runs Are Wasting Time: Dr Wright's 30-Second Solution","slug":"why-your-long-runs-are-wasting-time-dr-wright-s-30-second-solution","published_at":"2026-09-09T15:03:00+00:00","page_url":"https://stenobird.com/podcast/first-principles-7708985/why-your-long-runs-are-wasting-time-dr-wright-s-30-second-solution","show_page_url":"https://stenobird.com/podcast/first-principles-7708985","url":"https://traffic.megaphone.fm/PODAGEN4195966666.mp3?updated=1776258701","audio_url":"https://traffic.megaphone.fm/PODAGEN4195966666.mp3?updated=1776258701","summary":"What if everything you believe about fat burning is backwards? Adrian Wells sits down with Dr. Vonda Wright, who just shattered the long cardio myth with one shocking revelation: 30-second bursts can torch more fat than hour-long runs. 🎯 What You'll Learn: • Why HIIT keeps your body burning fat for 24 hours straight (the EPOC effect explained) • The exact 15-minute routine that outperforms 45 minutes of steady cardio • How 30-second intervals spike growth hormone by 450% naturally • The metabolic switch most people never activate (and how busy professionals can) 👤 Perfect for: lifelong learners tired of wasting hours on inefficient workouts and anyone who wants maximum results in minimal time. 📍 Chapters: [00:00] Adrian Wells breaks the cardio myth wide open [02:15] Dr. Wright's 30-second fat burning breakthrough [04:45] Why your hour-long runs are working against you [07:30] The growth hormone explosion nobody talks about [09:15] HIIT vs steady cardio: the metabolism showdown [11:00] Quick wins you can start using today This completely flips traditional fitness advice on its head. Dr. Wright doesn't just theorize about this stuff. She's got the research showing why short, intense bursts create a fat burning furnace that lasts all day long. The best part? You don't need a gym membership or fancy equipment. Just 30 seconds of intensity and the science takes care of the rest. 🔔 Never miss an episode: Follow First Principles on Spotify or Apple Podcasts and turn on notifications. New episodes drop daily, your next favorite insight is one tap away. 🔍 Topics: HIIT workouts, fat burning, metabolism, exercise efficiency, healthy aging Find all episodes at First Principles ------------ Keywords: first principles, critical thinking podcast, depression stories, billionaire minds…","meta_description":"What if everything you believe about fat burning is backwards? Adrian Wells sits down with Dr. Vonda Wright, who just shattered the long cardio myth with…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2926,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/first-principles-7708985/episodes/why-your-long-runs-are-wasting-time-dr-wright-s-30-second-solution/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/first-principles-7708985/why-your-long-runs-are-wasting-time-dr-wright-s-30-second-solution.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}