Skip to main content


By Rockne Cole
RockneCAST is a podcast by Rockne Cole focusing on Fasting, Habits, and the Ancients. Check it out on Apple Podcasts, Spotify, Google Podcasts and more. For books featured on the RockneCAST, check out
Listen on
Where to listen
Apple Podcasts Logo

Apple Podcasts

Breaker Logo


Google Podcasts Logo

Google Podcasts

Overcast Logo


Pocket Casts Logo

Pocket Casts

RadioPublic Logo


Spotify Logo


Currently playing episode

Grandpa Earl and Grandma Ethel Will Help You Get to a 16 Hour Fast (Episode #18, 10 Dec. 2020)


Grandpa Earl and Grandma Ethel Will Help You Get to a 16 Hour Fast (Episode #18, 10 Dec. 2020)


Levy Lee Simon on Haitian Revolutionary Toussaint Louverture (Episode #26, 16 Feb. 2021)
I had a ton of fun on this episode.  I interviewed award winning playwright Levy Lee Simon.  Currently, an actor and playwright in Los Angeles, California, Simon received his MFA from the University of Iowa Theater Program in the late 90's.  During that time, he finished a play on the great Haitian revolutionary Toussaint Louverture, who led the only successful slave revolt in the Western Hemisphere.  We also discuss how he became interested in Toussaint Louverture and the other Big Three of the Haitian Revolution, Jean Dessalines and Henry Christophe. I also was intrigued by Defile (Marie Sainte Dédé Bazile), one of the key women warriors of the Haitian Revolution.  Her story will make you wanting to learn more.   I am absolutely fascinated Haiti and this interview made me even more interested in traveling to Haiti someday.  I learned so much about Haiti, Louverture, and why this revolution resonates so strongly even 230 years later.  
February 16, 2021
Heading to the Boundary Waters with Jason Z (Episode #25, 9 Feb. 2021)
In this episode, I interview Jason Zabokrtsky, a friend of mine as well as a fellow Luther College and University of Iowa College of Law graduate.    In 2004, Jason was living a fairly conventional life as a lawyer in a small boutique law firm in Cedar Rapids, IA, but his heart wasn't in it.   The Boundary Waters of Northern Minnesota beckoned.  Jason listened to his heart and headed North, giving up the practice and finding his true calling in the North Woods.  He now owns and operates, Ely Outfitting Company, a very successful outfitting business in Ely, MN.   We cover life, liberals arts, books, dog sledding, finding a calling, and most importantly, his transition from Cedar Rapids lawyer to North Woods entrepreneur.  Jason, you are an inspiration!!
February 10, 2021
Grant and Sherman: A Moment of Friendship that Saved the Union (Episode #24, 31 Jan. 2021)
In this cast, I discuss a touching moment of support between William T. Sherman and Ulysses Grant that ultimately saved the Union.  It occurred in May of 1862 after the First Battle of Corinth in Northern Mississippi.   I am fascinated by both men, not because of their success or greatness, but because of their intense flaws that they both overcame to save the Union.  I'll take you behind the scenes to a moment of vulnerability for Grant that nearly cost the United States the War.   Sherman's friendship restored Grant's confidence and ultimately, helped win the Civil War.   For an awesome biography on Grant, read Grant by Jean Edward Smith.  
February 1, 2021
One Way to Two Way Street Conversions: A Boring, but Important Topic (Episode #23, 31 Jan. 2021)
Here, I talk about a seemingly boring topic, converting a one way street to a two way street.  The Iowa City staff recently pulled a capital improvement project converting Jefferson and Market Streets without consulting Council, a very troubling decision that I am hopeful that Council will reverse.  Ultimately, decision must be made by Council and not staff.   One way streets are a relic of 1960's carbon soaked, automobile centric planning. I will talk about the importance of two ways to produce safe streets, promote low carbon modes of transportations, and also, most importantly to reduce unnecessary law enforcement contacts, a key commitment that the City made last summer to the Iowa City Freedom Riders.   This podcast is focused on Iowa City, but people outside of Iowa City may find it useful to see how a city can reduce the need for law enforcement for traffic enforcement through modern street design and principles.  I am very hopeful that Council will align itself with 21st century design principles rather than 60's era carbon soaked design standards.
January 31, 2021
American Betrayal and the Hayes-Tilden Compromise of 1877 (Episode #22, 17 Jan. 2021)
One of saddest moments of American History is the Hayes-Tilden Compromise of 1877.  In that Compromise, Southern Democrats agreed to accept Rutherford Hayes as President in exchange for Republicans agreeing to withdraw troops from the South.  US Grant historian, Jean Edward Smith described the Compromise this way: "The rights of African Americans were sacrificed at the altar of national reconciliation."  We are still reaping the bitter fruit from that backroom deal.  In this Episode, I explore the events leading up to that Compromise, why it happened, and why we still feel its effects even today.  I also discuss some possible solutions to finally address the failures of Reconstruction: reparations and reconciliation.   
January 17, 2021
A Stoic Response to Recent Events in Washington, D.C. (Episode #21, 7 Jan. 2021)
My thoughts on using Stoicism to get through these turbulent times.  
January 8, 2021
Instead of Resolutions, Consider Adopting Micro-Keystone Habits in 2021 (Episode #20, 5 Jan. 2021)
In this episode, I am discussing two great habit books Atomic Habits by James Clear, and The Power of Habit by Charles Duhigg.     Resolutions are hard to  keep.  Clear is probably the best habit author that I have read in terms of actually implementing powerful life changing behaviors.  He actually shows you how.  Duhigg shows us why habits are so important and introduced the world to keystone habits, those habits that affect so many different domains.  I am combining the two and calling them Micro-Keystone Habits.   We will also discuss Chris Rock's habits for prepping for comedy tours as well as discussing one Anti-Keystone habit in my life. These are powerful life changing books that you all should be reading.  I provide links to both at:
January 6, 2021
My Experience Reversing Type 2 Diabetes Through Intermittent Fasting (Episode #19, 4 Jan. 2021)
With this episode, I am getting personal.  In  his book ""The Diabetes Code," Dr. Jason Fung made some significant claims regarding reversing Type 2 diabetes through intermittent fasting.  Did his prediction come through for me? On May 11, 2020, my doctor told me that my fasting blood sugar was at a Type 2 diabetes level and that my blood pressure readings were also very elevated.  I am sharing my numbers between May 11, 2020, before fasting, and five months later with numbers from my insurance physical.  We will be covering my fasting blood sugars, my A1C, my weight, and blood pressure.   I use the 16:8 method, meaning I have a eight hour window and drink only fluids for the other 16 hours.   
January 4, 2021
Grandpa Earl and Grandma Ethel Will Help You Get to a 16 Hour Fast (Episode #18, 10 Dec. 2020)
Grandpa Earl and Grandma Ethel all used to do 12 and 13 hour daily fasts, which is better than snacking throughout the day and night, but to get some of the true benefits of intermittent fasting, you need to get to 16 hours.   Some very important metabolic transformations happen in the 14, 15, and 16 hours of fasting.  In this episode, I cover how Grandpa Earl and Grandma Ethel will help you easily get to a 16 hour fast, even though they don't have the slightest clue what fasting is or how it works. It sounds hard, but you just need to visit Grandpa Earl and Grandma Ethel to show you how to do your first 16 hours fast.     
December 10, 2020
My First Thanksgiving Holiday Post-Intermittent Fasting: Did it Suck? (Episode #17, 1 Dec. 2020)
In this episode, I cover my first Thanksgiving since I started intermittent fasting. How did I do? Did I gain or lose weight? Did Thanksgiving suck from a food perspective? Holidays, birthdays, and other special occasions can be big concerns as people consider intermittent fasting. How will fasting affect special holidays and other special events? Will the joy be extinguished by rice cakes, kale shakes, and water? In this episode, I share my experience and cover some of the counter-intuitive aspects of fasting and feasts. It is brass tacks truth telling from my point of view.
December 2, 2020
Musonius Rufus - On the Virtues and Rewards of Voluntary Discomfort (Episode #16, 30 Nov. 2020)
Musonius Rufus is one of the Big Four rock star Stoic philosophers along with Marcus Aurelius, Epictetus, and Seneca.  Yet, he is probably the least known of these four Stoics.   Musonius definitely deserves a place among the Big Four and his wisdom is just as profound as the other three more well known Stoics.  Musonius deserves his day in the sun!! In this episode, I explore Rufus' views on the benefits of voluntary discomfort and why this practical wisdom remains so important today.  
December 1, 2020
Away - One of the Best Netflix Series I Have Seen (Episode #15, 24 Nov. 2020) Nov 23 • 10:30
Away is far and away one of the best series I have seen on Netflix.  Staring Hilary Swank, it's a science fiction series about the first crewed expedition to Mars in the near future.  In this episode, I describe why it is so awesome and how it inspired our entire family.  We were completely blown away by the acting, the science, the drama, the visuals, the music, the plot, the ending, and so much more.  You simply must watch this series.  Don't be swayed by cancellation!  If enough people watch, who knows what will happen.  Maybe, it will be picked up or renewed!
November 25, 2020
On Using Stoicism to Cheerfully Clean the Bathroom (Episode #14, 23 Nov. 2020)
In this second episode on Stoicism, Rockne explores the art of Stoic joy via the philosophers Epictetus, Musonius Rufus, and Marcus Aurelius.    He will cover voluntary discomfort, the trichotomy of control, and living a life of service to others.   
November 24, 2020
Exuberant Stoicism: Applying the Trichotomy of Control to Time (Episode #13, 10 Nov. 2020)
In this Episode, Rockne discusses the insights of the Roman philosopher Epictetus and his lessons on the trichotomy of control over our most valuable asset: time.  This is the key to finding exuberance and improving your life.   The philosophy of Epictetus will make you say, "Whoa, that's really awesome!"
November 10, 2020
Intermittent Fasting: It is Free!! (Episode #12, Nov. 5, 2020)
In this Episode, Rockne discusses how amazing it is that intermittent fasting is completely free, especially considering the huge health benefits.  It does not require classes and actually saves time.  If you really want to spend money, he discusses the paid app that he uses.  
November 5, 2020
Intermittent Fasting and Hunger: It Is Not as Hard as You Think (Episode #11, 27 Oct. 2020)
In Episode 11, Rockne describes his experience with hunger and intermittent fasting.  It's not nearly as hard as you think.   It's not will power or how much you eat.  It's all in the timing.   Lose the weight and get healthy!  Talk to your doc and get started!!
October 27, 2020
U.S. Grant - An Exploration of my Man Crush (Episode #10, 21 Oct 2020)
In Episode #10, Rockne explores in depth his man crush on Ulysses S. Grant through the lens of his leadership qualities.  
October 21, 2020
Intermittent Fasting: My Experience and Results (Episode #9, 2 Oct 2020)
Episode #9 is about the power of intermittent fasting. This is a special installment in a series of Life Hack insights from Rockne Cole. (2 Oct 2020)
October 3, 2020
The Power of Habits (Episode #8, 8 Aug 2020)
Rockne explores the surprisingly powerful role that habits play on our daily lives through the lens of two best sellers Power of Habit by Charles Duhigg and Atomic Habits by James Clear. He will also discuss the habits that Luther College choir director Weston to build a nationally known choral program.  Finally he will feature song by singer songwriter Cory Grimm. (Episode #8, 8 Aug 2020)
August 8, 2020
Adventures in Duluth and Gooseberry Falls (Episode #7, 14 Jul 2020)
Join Rockne and Nora on their trip to Duluth and to Gooseberry Falls along the North Shore of Lake Superior. This Cast will inspire you to take a trip to one of the most beautiful cities in the Midwest! (Episode #7, 14 Jul 2020)
July 14, 2020
Nelson Mandela: Peacemaker (Episode #6, 25 Jun 2020)
This podcast will explore Nelson Mandela's use of truth, reconciliation and forgiveness to transform one of the most tragic nations into one of the most dynamic multi-cultural nations in the world.   This cast includes clips from Mandela and one from Robert F Kennedy Jr.
June 25, 2020
"To Tame The Savageness of Man" - Robert F. Kennedy (Episode #5, 19 May 2020)
In this episode, Rockne discusses the moving speech delivered by Robert F Kennedy Jr. to a crowd moments after learning of the assassination of Martin Luther King Jr.
May 19, 2020
The Struggle and Promise of Iowa’s Small and Mid-Sized Cities (Episode #4, 21 Apr 2020)
In this episode, Rockne is joined by Greg Johnson for a discussion about how small towns in Iowa can survive, and thrive. (Episode #4, 21 Apr 2020)
April 21, 2020
Moby Dick (Episode #3, 18 Apr 2020)
In this episode, Rockne discusses Moby Dick by Herman Melville, sharing how it has been one of the great texts that have impacted his life. (Episode #3, 18 Apr 2020)
April 18, 2020
How can Democrats win over rural voters? (Episode #2, 14 Apr 2020)
In this episode, Rockne discusses some of what’s missing from the  Democrat message and what needs to be done to regain rural voters. (Episode #2, 14 Apr 2020)
April 14, 2020
What’s Next for Progressives After Bernie? (Episode #1, 10 Apr 2020)
In Episode #1, Rockne is joined by Greg Johnson in a discussion about the future of progressive politics. (Episode #1, 10 Apr 2020)
April 10, 2020