90% Healthy

What if your heart rate variability score could tell you exactly how stressed, burnt out, or aligned you are?In this episode, we sit down with Salim Najjar (@ThatHRVGuy), a former nuclear power plant engineer turned HRV educator and nervous system coach. Salim broke down the science and the deeply personal story behind how he took his HRV from a baseline of 32 all the way to an overnight average of 222 and why chasing a high score isn't the point.We cover:→ Why chronic stress → cellular inflammation → is the root cause of all mortality→ What HRV actually measures (hint: it's the language of your nervous system)→ Salim's ART Framework: Awareness → Regulation → Transformation→ His 5 Pathways for HRV Growth (sleep, hormetic stress, reframing, intentionality, community)→ The difference between nervous system regulation vs. nervous system sovereignty→ How trauma, ayahuasca, and a dislocated shoulder all showed up in his HRV data→ Why you should never compare your HRV score to someone else's→ Tools Salim uses daily: NuCalm, binaural beats, somatic activation, and more→ How to find your HRV archetype (free quiz link below)🎯 FREE RESOURCES:→ Take Salim's free HRV archetype quiz: www.thathrvguy.com→ Don's 20 Tips for Measuring HRV + 10 Evidence-Based Techniques: trainrecoverwin.com/products👥 GUEST:Salim Najjar | @ThatHRVGuy | www.thathrvguy.com🎙 HOSTS:Don Moxley | trainrecoverwin.comKlaudia Balogh | longevityjournalist.com📌 SUBSCRIBE for weekly episodes on nervous system health, HRV, longevity, and performance optimization.

If you track your HRV and the number won't move, this is the episode to listen to.Don Moxley has 8 years of HRV data. The day he started vagus nerve stimulation, his floors tripled and his ceilings doubled. He hadn't changed anything else.Povilas Sabaliauskas built the device that did it. A biomechanical engineer with a background in implantable neuromodulation, he spent years in operating rooms watching electrical stimulation do things medication couldn't — then went home to Lithuania and designed a wearable version. He built the first prototype for his father. In this episode, they get into:Why low HRV is fundamentally a nervous system regulation problemWhat vagus nerve stimulation actually does to shift your autonomic state,Why most recovery tools are treating the symptom while the cause keeps running in the background.They also discuss athlete data, GLP-1 stacking, the attention economy's measurable toll on your nervous system, and a road rage story that might be the most unexpected clinical outcome this technology has produced.If your HRV has plateaued and you've run out of obvious answers — start here.To learn more about Povilas Sabaliauskas and Pulsetto: https://pulsetto.tech/Don Moxley: https://trainrecoverwin.com/ Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

The Harvard professor who studies Olympians says: If you have to choose between exercise and sleep, take the sleep.That's not an excuse to skip the gym. That's elite-level biology.This week on 90% Healthy, sports scientist Don Moxley and longevity journalist Klaudia Balogh broke down what it takes to perform at an Olympic level, and why blindly copying what elite athletes do will break most people.We talked about:→ The 50% load rule elite coaches swear by→ Why tapering feels like giving up but is actually the science→ What HRV data tells you that your coach can't→ The thing Lindsey Vonn's comeback got wrong→ Why being "in flow" means you won't remember your best performance.Referenced article: The Science of Olympic PerformanceWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

There are only a handful of physicians in the world practicing autonomic rehabilitation. One of them is on this episode.Klaudia Balogh and Don Moxley sits down with Dr. Raouf Gharbo, MD, Don's former Ohio State wrestling teammate, All-American, and one of the world's foremost experts in autonomic rehabilitation — the emerging field of training your nervous system to switch, shift, and recover on demand.Dr. Gharbo was admitted to his own hospital with atrial fibrillation at age 32. That wake-up call sent him deep into the science of Heart Rate Variability, parasympathetic function, and what it takes to rehabilitate a nervous system pushed past its limits — not just in patients, but in elite athletes, burned-out physicians, and high performers of every kind.In this episode you'll learn:What autonomic rehabilitation is — and why almost no one is doing it yetWhat HRV really measures (hint: it's not a fitness score)The two independent levers of your nervous system — and why "balance" is the wrong frameworkWhy high performers can look completely fine while their nervous system is in crisisThe difference between courage breathing and sleep breathing — and why it mattersHow gratitude physically shifts your physiology — backed by a veteran studyThe mitochondrial housekeeping your body does at night (and what happens when it can't)Why trauma — including generational trauma — seeds burnout at the nervous system levelDr. Gharbo's "Stop, Shift, Decide" autonomic reset methodThe 10-factor autonomic recovery checklist — rated live on airIf you've ever felt "fine but exhausted," performed well while running on empty, or wondered why willpower alone isn't enough — this is the episode that explains what's happening under the hood.Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Muscle function matters more than muscle size, especially as we age.While most fitness conversations focus on building muscle mass and hypertrophy, the real predictor of longevity, independence, and injury prevention is functional strength. In this episode of the 90% Healthy Podcast, Klaudia and Don explore why power, balance, neuromuscular coordination, and fast-twitch muscle fiber activation are more important than simply increasing muscle size.We break down the science of aging and muscle loss, including:Why we lose power before we lose muscle massHow type 2 (fast-twitch) muscle fibers decline with ageWhy explosive strength helps prevent fallsThe role of grip strength in predicting longevityDeadlift vs squat for functional strengthWhy bench press doesn’t predict real-world performanceHow to train for independence in your 60s, 70s, and beyondThe difference between hypertrophy and usable strengthThis conversation connects exercise science, longevity research, neuromuscular physiology, and practical strength training strategies you can apply immediately.If you care about healthy aging, functional fitness, muscle longevity, fall prevention, and long-term resilience, this episode reframes what “getting stronger” really means.Subscribe for weekly conversations on longevity, performance, metabolic health, nervous system regulation, and evidence-based training that moves the needle.

We just wrapped up Year 1 of the 90% Healthy Podcast.After 50+ episodes, many world-class experts, and several hours of conversations on longevity, recovery, brain health, wearables, peptides, sleep, and metabolic optimization, this is what we believe may move the needle the most.In this episode, we reflect on:Why hyper-optimization can backfireThe “0 to 10” framework for building real healthWhy lean mass is your longevity currencyThe rise of dementia and what you can do nowHRV, vagus nerve health, and nervous system regulationWhy small daily habits outperform expensive interventionsRed light therapy, GLP-1s, peptides, and when they make senseWhy compassion beats perfection in long-term healthIf you’ve ever felt overwhelmed by the health and biohacking space, this episode simplifies it.90% Healthy is about building resilience without losing your mind.🎧 Welcome to Year 2.Subscribe if you value thoughtful, science-backed conversations about health that actually matter.Let us know who you want us to invite on the podcast and feel free to comment and reach out at any time.Hosts: Don Moxley - trainrecoverwin.comKlaudia Balogh - longevityjournalist.com

Brain health is having a moment, and not by accident.Post-COVID burnout, rising dementia rates, mental health struggles, and chronic brain fog have pushed cognitive health to the center of the longevity conversation. But most people still don’t know what works.In this 1-year anniversary episode of the 90% Healthy Podcast, we sit down with Dr. Tommy Wood, neuroscientist, performance consultant, and author of The Stimulated Mind, to break down what really protects and improves your brain across the lifespan.In this episode, we cover:Why brain health suddenly feels urgentThe real drivers of cognitive decline (and what’s preventable)The 3S Framework: Stimulus, Supply, and SupportWhy movement, learning, and novelty matter more than supplementsHow sleep, blood flow, and metabolic health shape cognitionThe surprising link between sedentary time and dementia riskWhat helps after concussions or brain injuryWhy small, consistent lifestyle choices beat “quick fixes”This episode is a playbook for people who want to stay sharp today and protect their minds for decades to come.Guest: Tommy Wood - https://www.drtommywood.com/Book: The Stimulated Mind = https://www.drtommywood.com/stimulated-mindTommy's podcast: https://www.drtommywood.com/podcastHosts: Klaudia Balogh - https://longevityjournalist.com/Don Moxley: http://trainrecoverwin.com/🎧 Subscribe for more conversations on longevity, resilience, and real health.

Peptides are suddenly everywhere, from GLP-1 weight-loss drugs to recovery stacks, skincare, and “research-grade” compounds sold online.But what are peptides really?Which ones are proven?Which ones are dangerous?And why is the industry being called the Wild West right now?In this episode of the 90% Healthy Podcast, we sit down with Dr. Melissa Petersen, clinician, longevity strategist, and founder of Peptide University, to cut through the confusion.We cover:What peptides actually are (and why your body already makes thousands of them)Why GLP-1 drugs are peptides — and why dosing matters more than people realizeThe difference between FDA-approved, compounding pharmacy, and “research-grade” peptidesWhy bro science and influencer stacks are putting people at riskWhat the FDA crackdown really means for consumersHow to think about peptides as signals, not shortcutWhy peptides can enhance health, but never replace movement, sleep, nutrition, or even purpose🎧 Listen now and share this with someone who’s peptide-curious but confused.This episode is for anyone curious about peptides but unwilling to gamble with their health.Guest: Dr. Melissa Petersen | https://mypeptideuniversity.com/Hosts: Don Moxley | https://trainrecoverwin.com/Klaudia Balogh | http://longevityjournalist.com/

Most people think light therapy is about buying the brightest panel or sitting in a sauna longer.This conversation changes that.In this episode of the 90% Healthy Podcast, Don Moxley sits down with Robbie Bresser, co-founder and Chief Science Officer of TheraSage, to unpack why how light is delivered matters more than how much, and why many people unknowingly misuse light therapy.What started as a father’s search for healing when his daughter was diagnosed with Lyme disease turned into a deep exploration of infrared biology, photobiomodulation, mitochondrial health, nervous system regulation, and recovery.Together, they explore:Why light therapy should be treated as biological signalingThe real difference between infrared, near-infrared, and red lightWhy more light isn’t always better and when it can backfireHow combining light, PEMF, and microcurrent changes recovery outcomesWhat most devices get wrong about proximity, dosing, and EMF exposureHow athletes, high performers, and burned-out professionals can use light therapy more intelligently🎧 Listen to learn more about recovery, longevity, nervous system health, and using technology in alignment with biologyHost: Don Moxley | http://trainrecoverwin.comGuest: Robby Besner | http://therasage.com/Special for 90% Healthy listeners: 20% off with code: "90%Healthy"Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Most people don’t need to “optimize” their sleep — they need to understand it.In this episode of the 90% Healthy Podcast, sleep scientist Dr. Dan Gartenberg (PhD, founder of SleepSpace) breaks down why so many disciplined, high-performing people still wake up tired, and why copying sleep hacks from friends, influencers, or wearables often backfires.We cover:Why sleep advice should never be one-size-fits-allThe biggest mistakes people make with sleep trackingHow wearables help — and when they hurtWhy waking up groggy isn’t about willpowerThe science of sleep stages, smart alarms, and sleep inertiaHow light, sound, timing, and breathing shape sleep qualityWhen insomnia, sleep apnea, or anxiety is the real root causeHow to improve sleep without turning it into an obsessionDr. Dan has published 20+ peer-reviewed studies on sleep and cognition and has been featured in NPR, The New York Times, and TEDx. His work focuses on small, personalized changes that improve energy, clarity, resilience, and long-term brain health.👉 Free sleep assessment + 30-day access:https://sleepspace.com/90percentIf sleep affects your energy, mood, focus, performance, or longevity — this episode is for you.👍 Like📌 Subscribe🔁 Share with someone who’s struggling with sleepWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet are ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

You know what to do.You’ve tried discipline, consistency, and self-control.So why does it still feel so hard?In this episode of the 90% Healthy Podcast, we speak with Jose Maresma, a nervous system–informed performance and wellbeing coach who works with physicians, first responders, elite athletes, and high achievers living under constant pressure.Jose doesn’t teach motivation.He teaches regulation.This conversation explores why so many disciplined people feel stuck, burned out, or dysregulated — and how nervous system safety, embodiment, and meaning are often the missing link.We discuss:Why trauma and chronic stress override disciplineHow nervous system dysregulation blocks progressWhy consistency only works when the body feels safeThe difference between pushing harder and regulating smarterHow high performers build resilience without burning outThis episode is for people who are capable, driven, and committed — but exhausted from trying to force change.🎙️ Guest: Jose Maresma🧠 Nervous System–Informed Performance & Wellbeing Coach🔗 Learn more: embodiedspirittherapies.com (linked in show notes)🎙️ Hosts: Klaudia Balogh (longevityjournalist.com) & Don Moxley (trainrecoverwin.com)Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

This week on the 90% Healthy Podcast, Klaudia Balogh and Don Moxley break down one of the biggest nutrition policy shifts in decades — the newly released U.S. Dietary Guidelines — and what they actually mean for real people.For the first time, the guidelines prioritize real food, protein, fiber, full-fat dairy, fermented foods, and sugar reduction, while clearly calling out the risks of ultra-processed diets. We unpack what changed, what didn’t, and where the public could still misinterpret the message.Then, we dive into new research tracking physical decline across nearly 50 years, revealing that measurable decline can begin as early as the mid-30s — but also showing what behaviors slow that process dramatically.Finally, we break down a third study exploring how exercise intensity influences immune cell behavior, highlighting why mixing moderate and higher-intensity movement may build long-term resilience without burning you out.This episode is about context, not extremes — and how to apply research without falling into fear, guilt, or optimization traps.In this episode, we cover:What the new dietary guidelines got right (and where caution is still needed)Why “eat real food” finally made it into policyProtein, fiber, dairy, and fermented foods — explained simplyWhen physical decline actually begins (and why it’s not destiny)Why muscle mass is your long-term insurance policyHow exercise strengthens immune resilience beyond aestheticsWhy health isn’t about perfection — it’s about consistency📌 Subscribe for weekly science-based conversations on health, longevity, and resilience.📤 Share this with someone confused by the new guidelines.Hosts:Don Moxley - www.trainrecoverwin.com | @trainrecoverwinKlaudia Balogh - www.longevityjournalist.com | @longevityjournalistWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

New Year’s resolutions are a yearly ritual… and most people are back to square one by February.Let's not make that you!So we’re giving it a 90% Healthy twist: instead of chasing perfect goals, we’re giving you a 5-step toolkit that survives real life — travel, stress, chaos, low motivation, and “I’ll start Monday” energy.In this New Year’s Eve episode, Klaudia Balogh and Don Moxley break down how to STABILIZE BEFORE YOU OPTIMIZE, so you can :Tool #1: The Worst Week Test (if it won’t survive chaos, it’s not a plan)Tool #2: Make Actions the Goal (outcomes are cute — habits are durable)Tool #3: The 24-Hour Reset (no “Monday,” no spiral)Tool #4: Stop Letting Data Ruin Your Day (sleep score ≠ destiny)Tool #5: Seasonal Focus (one main focus per season, everything else = maintenance)Plus: why weight loss is a terrible goal, how to reward the process, and the line you need before January hits:Don’t optimize before you stabilize.If you’re tired of repeating the same resolution every year, this one is for you.📌 Subscribe for weekly conversations on health, performance, and practical longevity.📤 Send this to the friend who’s about to “restart Monday.”Connect with us on LinkedIn or reach out via Instagram:Klaudia: @longevityjournalistDon: @trainrecoverwin Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Before you jump into a drastic January reset, juice cleanse, or extreme diet, this episode is worth your time.In this holiday-week conversation on the 90% Healthy Podcast, Klaudia Balogh and Don Moxley break down two new studies that challenge how we think about sustainable health behaviors—without hype or dogma.Study one looks at long-term data showing that consistent, meaningful volunteering and helping behaviors are associated with better cognitive performance over time, including memory and executive function. The takeaway isn’t “do more,” but how purpose-driven engagement may support brain health as we age.Study two examines the 5-day Fasting Mimicking Diet (FMD) and its effects on insulin signaling, inflammation, ketone production, and autophagy—the body’s cellular cleanup process. We explain what this intervention actually does, who it may be appropriate for, and why short, structured resets often outperform extreme long-term plans.This episode is about thinking before reacting—especially in January.We cover:What the volunteering study actually measured (and what it didn’t)Helping vs burnout: where the benefits stopWhat the Fasting Mimicking Diet is — and what it’s notAutophagy, mTOR, and AMPK explained simplyWhy most January health plans fail by FebruaryHow to approach resets without guilt, obsession, or dogma🎧 Subscribe for weekly conversations grounded in science, context, and real life📤 Share this with someone planning an extreme January overhaul.

Are humans actually built for the world we live in?In Episode 44 of the 90% Healthy Podcast, Klaudia and Don unpack two big themes shaping 2026:1️⃣ A groundbreaking Swiss study revealing how our biology is mismatched with modern life2️⃣ The new leadership traits every human (not just executives) needs to thrive in a rapidly changing worldFrom collapsing fertility trends… to rising anxiety… to how light exposure, movement, and social connection shape our biology… this episode brings together evolutionary science, healthspan optimization, leadership psychology, and everyday resilience.Whether you're trying to improve your metabolic health, reduce anxiety, build community, or become a better leader at work or at home — this conversation gives actionable insights you can apply today.Segment 1 — Humans Are Built for Nature, Not Modern Life• The Swiss study showing our biology hasn’t caught up to modern environments• Why sitting, processed food, artificial light, and notifications create “paper tigers”• Fertility decline: sperm count trends, hormonal disruption & what the research indicates• Anxiety as a movement signal — Don’s theory on the biology of anxiety• Micro-workouts, rucking, mobility, and Paul Saladino’s exercise-snacking push• How digital overstimulation blocks resilience and disrupts cognition• Why nature, sunlight, community, and frequent movement are still our core “ancestral prescriptions”Segment 2 — Leadership Shifts for 2026 based on the Forbes Council report:• Why AI fluency is now a foundational skill — and why prompts matter more than tools• Human-centered leadership: empathy, psychological safety, authenticity, connection• Agility as the new stability — adapting faster than the rate of change• What leaders must STOP doing (old industrial-era habits)• How AI and robotics will reshape roles, purpose, and personal identity• What good leadership looks like in a world of abundance, automation, and attention scarcityKey Quotes & Concepts • “We evolved for short bursts of stress… not chronic, low-level digital stress.”• “Your environment is shaping your biology more than your biology is shaping your environment.”• “Anxiety may be your body telling you to MOVE.”• “Agility is the new stability — in health and in leadership.”

Are you still doing wellness trends that don’t actually move the needle?In this episode, Klaudia and Don break down the biggest health, fitness, and longevity trends that are officially getting kicked to the curb in 2026—and what actually works instead.If you’ve felt overwhelmed by endless supplements, extreme routines, cold-plunge pressure, diet dogma, or grind-culture hustle… this episode is your permission slip to simplify.We cover:• Obsessive optimization & maximalist routines — why 2-hour morning schedules and 10 supplements before sunrise are fading• Device overload — the era of owning 10 biohacking tools you never use• One-diet-for-life mentality — vegan forever, keto forever, carnivore forever… why metabolic flexibility matters more• Cold-plunge worship — what the actual science says about cold vs heat• Grind culture & perfectionism — why constant cortisol crushes your performance✔️ What’s Replacing ThemTune in to Ep 42 for details on the trends that continue to evolve and dominate the longevity space.• Minimum-effective-dose workouts (45–60 minutes)• Strategic supplements, not endless stacks• Seasonal, flexible eating based on biology• Smarter use of sauna + occasional cold• Community, purpose, and presence over perfection• Zone-2 training for longevity• Building resilience instead of chasing extremesThe Big ShiftPeople want sustainability, personalization, and stability—not extremism.Clinics, apps, and health tools are finally adapting to bio-individuality over buzzwords.If you want to feel 90% healthy without losing your mind, this is the episode for you.Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Did you know we’re entering a new era of longevity—one where strength training becomes medicine, recovery becomes a vital sign, and your smartphone can now do what a $300 scan used to?In this episode of the 90% Healthy Podcast, Klaudia Balogh and exercise physiologist Don Moxley break down the health, fitness, and biohacking trends that are actually here to stay in 2026—and the ones that are quietly fading into irrelevance.We cover the real longevity levers backed by data, consumer behavior, and emerging tech:• Why strength training is no longer optional for lifespan or metabolic health• How HRV and recovery scores became the new KPIs of high performance• The rise of ultra-comprehensive clinics like Function Health & Next Health• The explosion of AI-powered health assessments you can do with a selfie• The re-emergence of VO₂ Max as the #1 predictor of vitality• Why nervous system training and emotional regulation are moving mainstream• The surge of small-molecule supplements—spermidine, NAD+, nitric oxide, AMPK activators• The trend of athletes & influencers launching fitness apps driven by community• How personalization is replacing one-size-fits-all nutrition & supplementationThis is not the “new year, new you” fluff—this is what’s actually shaping the future of human performance and long-term health.If you want to understand where the industry is heading in 2026 and how to apply these shifts in your day-to-day life, this episode is your roadmap.👉 Subscribe for more science-meets-real-life conversations that help you feel damn good—not perfect—just 90% healthy.Instagram: @longevityjournalist | @trainrecoverwinWebsites: LongevityJournalist.com | TrainRecoverWin.comWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

For decades, accurate body composition meant expensive machines: DEXA, BodPod, InBody.Today, you can stand in front of your smartphone camera… and get near-clinical accuracy in under a minute.In this episode of the 90% Healthy Podcast, Klaudia and Don sit down with Jason Moore, Founder & CEO of Spren (and Elite HRV), to unpack how:📱 A simple selfie can estimate:Body fat %Lean mass (your longevity currency)Regional fat patterns (Android/Gynoid)Visceral-risk patternsSoon: VO₂ estimates, posture, movement, and MSK health🔬 We go deep on:How computer vision, depth mapping & anthropometric modeling turn a camera into a body comp labWhy Spren’s body comp correlates ~95% with DEXA with ~2.6% errorWhy lean mass matters more than “weight loss” for performance & agingHow chronic stress (and HRV) tie into belly fat & visceral adipose tissueWhy GLP-1 drugs (Ozempic, Wegovy, etc.) can cause dangerous muscle loss — and how to track & protect your lean massWho this tech works brilliantly for… and who it doesn’t serve well (yet)We also look ahead to a future where:VO₂ max and cardiovascular fitness can be estimated from your phonePosture & asymmetry are visible from a simple squat on cameraYour annual physical includes data captured in your bathroom at homeCoaches spend less time in spreadsheets… and more time actually coachingIf you care about longevity, performance, or smart weight loss, this episode will completely change how you think about measurement. Chapters (Based on Your Outline)00:00 – Why your phone might replace a $300 DEXA scan02:00 – Don’s history with Jason & early HRV days05:30 – Jason’s origin story: oil fields, overtraining & Elite HRV11:30 – The science behind the selfie: how Spren actually works17:30 – DEXA-level accuracy: 95% correlation, 2.6% error explained22:30 – Body fat %, lean mass & Android/Gynoid: what really matters28:00 – GLP-1s, muscle loss & why lean mass is your longevity currency34:30 – HRV, stress & how body comp makes HRV more useful40:00 – The future: VO₂, posture, mobility & the “tricorder” moment46:30 – Who this works for — and who it doesn’t52:00 – Democratizing clinical data: phones, gyms & coaches58:00 – Practical takeaways: how often to scan & what to track1:03:00 – Closing: why easy measurement = consistent improvementHosts: Klaudia Balogh (@longevityjournalist) and Don Moxley (@trainrecoverwin)Guest: Jason Moore (@sprenlabs)Spren website: https://www.spren.com/Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Take your damn shoes off more often. Seriously.Your feet have more nerve endings than almost any other part of your body, and they quietly control your balance, posture, gait, and long-term joint health. When your feet get weak, cramped, or numb inside modern cushioned shoes… your knees, hips, and back pay the price.In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley sit down with Brent, founder of Ande Shoes, to break down how modern footwear deforms your toes, weakens your arches, and disconnects your brain from the ground.We also explore:👣 Why toe spacers + barefoot shoes aren’t a fad🔥 How foot strength affects knee, hip, and back pain🧠 Why more sensory input = better movement + better balance📉 How narrow toe boxes cause bunions + collapsed arches🏃 The truth about running form, cushioned shoes, and injury rates🦶 How to rebuild foot strength (even if you’ve never trained your feet)🧩 Why your feet may be the missing link in your longevity strategyWhether you’re a runner, lifter, weekend walker, or someone dealing with chronic pain… this episode will change how you think about your feet forever.🎧 Listen to the full episode📍 YouTube | Spotify | Apple PodcastsHosts: @trainrecoverwin & @longevityjournalistGuest: Brent Meredith, Founder of Onday⏱️ Chapters 00:00 – Why we need to talk about feet00:16 – The hidden nerve power of your feet01:00 – How modern shoes deform your feet over time04:00 – Don’s barefoot shoe story and knee pain recovery06:00 – The problem with thick-soled “cushioned” shoes09:00 – What your toes say about your health12:00 – How to assess your own foot health13:00 – The Ande Shoe: Built-in toe spacers for natural foot function15:00 – How long to wear toe spacers (and what to expect)18:00 – Klaudia’s high-heel confession and recovery tips20:00 – The power of foot massage and “toe yoga”24:00 – Minimalist shoe 101: what to look for before buying28:00 – Flat feet, fallen arches, and how to retrain them33:00 – Beach walking, grounding, and balance training36:00 – Exercises for strong, pain-free feet39:00 – The link between toe strength and glute development41:00 – How childhood shoes deform adult posture43:00 – Where to find Ande Shoes & what makes them different45:00 – Fashion meets function: healthy shoes that look good47:00 – Closing thoughts & upcoming episodes

“Running fixes where junk food breaks the brain”—that headline exploded across the internet. But is it true? We break down what the science really says about movement, mood, and longevity, and why that headline is misleading...In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley dive into a fascinating new study showing how movement can repair the brain—even when diet isn’t perfect. From GLP-1 hormones to the gut-brain connection, they unpack what this means for your health, mood, and longevity.But this conversation goes far deeper:🏃‍♀️ Why you can’t outrun a bad diet—but you should still try🧠 How movement repairs “junk food brain” via the hippocampus💪 The gut-brain link that explains why exercise lifts depression🥗 The 4 pillars of longevity: movement, food, sleep, and light💡 Why stressing over toxins might be worse than the toxins themselves🧬 The truth about NAD, NMN, and “energy molecule” supplements💰 How to get 90% healthy without a millionaire biohacker budgetWhether you’re a high performer or a busy parent, this episode will help you build resilience without perfection.🎧 Listen Now on Spotify or Apple: 90% Healthy Podcast🎙️ Hosts: @longevityjournalist & @trainrecoverwinStudy: DOI: 10.61373/bm025a.0116⏱️ Chapters00:00 – Welcome from West Palm & Pittsburgh01:10 – Don’s daughter’s sports injury & recovery03:20 – Klaudia at Eudaemonia Longevity Summit05:00 – Why most people still don’t know HRV or biohacking basics07:00 – Are we over-stressing about toxins?08:45 – The 90% Healthy philosophy explained10:00 – The new study: running vs junk food13:20 – Gut-brain axis, hippocampal growth & mental health16:40 – GLP-1, hormones & diet quality18:45 – Why frequency beats intensity in training21:00 – NMN, NAD, and real energy boosters23:00 – Can you actually outrun a bad diet?25:30 – How exercise fixes depression and brain fog27:40 – Why the U.S. still struggles with health basics31:00 – Consistency over perfection: daily movement mindset35:00 – Nomadic tribes and sleep lessons37:00 – The modern environment vs ancient bodies40:00 – Purpose, movement, and mental resilience42:00 – 4 Rocks of Longevity: Move, Eat, Sleep, Light44:00 – Reflections & gratitude – 1 year of 90% Healthy!Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

AI is rewriting the rules of fitness. From personalized data-driven workouts to digital twins that test your health protocols before you try them — this is what the gym of 2035 really looks like.In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley talk with Eric Malzone, host of The Future of Fitness Podcast and one of the most respected voices in the fitness tech space.Together, they unpack how AI, wearable data, and healthcare integration are reshaping the way we train, recover, and live longer, healthier lives.You’ll Learn 👇🏋️‍♂️ Why COVID permanently changed the gym industry🤖 How AI is disrupting personal training — and where humans still win💰 Why the next wave of gyms are low-cost, high-value hybrids📊 The rise of digital twins and personalized health robots🩺 How fitness and healthcare are finally merging⚙️ The future of recovery, data-driven training, and precision fitness💡 Why “biohacking” gyms are the new country clubs🧠 What real personalization looks like in the age of AIGuest: Eric Malzone🎙️ Host, The Future of Fitness Podcast | 🌐 futureoffitness.co | vitalityblueprint.comHosts:Klaudia Balogh – @longevityjournalistDon Moxley – @trainrecoverwinWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.⏱️ Chapters (Boost Retention & Search Ranking)00:00 – Intro: The Future of Fitness with Eric Malzone02:13 – What COVID did to gyms & the business of fitness04:10 – High-value, low-cost gyms taking over05:33 – AI’s massive role in personalized fitness08:08 – The trainer shortage & the new “AI-enabled coach”10:26 – ChatGPT in the gym? Real-world implications14:13 – The long-awaited merger of fitness & healthcare17:42 – Can rising illness costs finally fix our health system?19:27 – Wearables, data overload & the “Now What?” problem23:17 – YMCA’s hidden advantage in wellness innovation26:12 – Are luxury longevity clubs here to stay?29:31 – The new skill set for future fitness pros32:00 – Vitality Blueprint: Bringing bloodwork into the gym36:04 – Why we need more “chefs” and fewer “line cooks” in fitness38:27 – Predicting Fitness 2035: AI twins, robotics & hybrid gyms40:15 – Anti-tech gyms as wellness sanctuaries43:42 – The rise of personalized fitness for healthspan8:18 – Digital twins & wearable tech in real time51:10 – Where to find Eric & the Future of Fitness Podcast

⚡️ Feeling drained? Your nervous system is trying to tell you something.In this week’s episode of the 90% Healthy Podcast, Klaudia & Don unpack the real science behind Heart Rate Variability (HRV) — your body’s internal “battery gauge” that reveals how resilient you truly are.Klaudia shares how she survived 16-hour days at a Saudi longevity summit using vagus nerve stimulation, while Don explains why HRV isn’t a stress score — it’s your capacity to handle stress.Here’s what you’ll learn 👇✅ What HRV actually measures — and why it may predict healthspan better than blood tests💧 How hydration, sleep & breathwork increase HRV instantly💓 The #1 mistake people make when reading their HRV📈 Why laughter & human connection boost your numbers🧘 The link between vagus nerve health & longevity⚙️ The best wearables and apps for tracking HRV, including free optionsHosts: @longevityjournalist & @donmoxley & @trainrecoverwin🔗 Free guide: “20 Practical Tips for Exploring HRV” – trainrecoverwin.comWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.Disclaimer:The information provided here is for entertainment and educational purposes only. It is not intended to substitute medical professional advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

What if feeling better didn’t mean pushing harder but bouncing smarter? In this episode of the 90% Healthy Podcast, Klaudia and Don talk with Steve Carver from JumpSport about why rebounding (aka mini trampoline training) might just be the most underrated workout for your lymphatic system, mood, and longevity.You’ll learn:Why 5 minutes of rebounding can be more effective than 20 minutes of running 🏃‍♂️How bouncing triggers happy hormones like dopamine, serotonin, and oxytocinThe link between lymphatic flow, immune health, and detoxificationWhy NASA studied rebounding for astronaut bone density 🧬How a simple bounce can help you find flow state in minutes🎯 Whether you’re a busy parent, a longevity geek, or someone who hates traditional workouts — this 5-minute bounce might be your new favorite longevity hack.👇 Listen on:Spotify | Apple Podcasts | YouTube🔗 Learn more about JumpSport: https://www.jumpsport.com💬 Connect with us: @longevityjournalist | @trainrecoverwin

What does it really take to perform at your best — in sport and in life?In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley break down The Complete Athlete Framework, a performance system 30 years in the making.💥 You’ll learn:The Athlete Performance Triangle — psychology, physiology, and skill in perfect balanceHow to find your zero factors — the hidden weaknesses limiting your successWhy resilience beats optimization every timeHow to prevent burnout and overtraining by mastering recovery and self-awarenessThe difference between training hard and training smart🎧 Whether you’re an athlete, coach, or simply chasing longevity, this conversation will reshape how you think about health, fitness, and high performance.📲 Connect with us:• Klaudia Balogh (@longevityjournalist) → https://www.longevityjournalist.com• Don Moxley (@trainrecoverwin) → https://www.trainrecoverwin.comWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts. Disclaimer:The information provided here is for entertainment and educational purposes only. It is not intended to substitute medical professional advice, diagnosis, or treatment.Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

You probably think you've tried everything to improve your sleep and nervous system recovery.Better mattresses. Sleep supplements. More exercise. Meditation.But there's ONE fuel source your body needs that almost nobody is using. And without it, you'll keep hitting a ceiling on your sleep quality and HRV improvements.In this episode, we show you the missing piece. The fuel source that athletes, military special forces, and now Don Moxley are using to crack the code on sleep and nervous system resilience. And how you can access it without changing your diet or fasting.What You'll Learn:What ketones are and why they're different from carbs, fats, and proteinWhy ketone energy is "cleaner" for your body (less aging at the cellular level)How exogenous ketones (supplements you drink) give your brain and nervous system premium fuelThe study showing ketones improve sleep quality and REM sleep specificallyWhy the 3am wake-up happens and how ketones prevent itDon's personal HRV data: What he measured, how it changed, and what it meansThe three types of ketone supplements and why most aren't worth your moneyWho should actually consider trying this (hint: athletes, poor sleepers, stressed professionals)Real talk: When ketones help and when they won't solve your problemThis episode is for you if:You track sleep or recovery and want to optimize itYou're tired of waking up groggy despite sleeping enoughYou're curious about biohacking but want the practical truth, not hypeYou've heard about ketones but had no idea what they actually doYou want to understand how your nervous system recovery worksKlaudia Balogh and Don Moxley dive into the science with real data, real protocols, and honest discussion about what actually works versus what's just trendy.The Research - A study on ketones and sleep improvement: https://doi.org/10.1093/bbb/zbaf017 Download Don's guides: www.trainrecoverwin.comFollow Don: @trainrecoverwin or @donmoxley IGFollow Klaudia: www.longevityjournalist.com and @longevityjournalistWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet are ready to stop feeling just “OK”.Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Don Moxley and Klaudia Balogh go beyond sleep in Part 2 of the longevity key performance indicators. They discuss some highly overlooked measures that may predict how well you'll age.Key Takeaways:Sleep timing consistency wins over sleep duration for longevityYour brain literally washes itself during deep sleepEnvironmental toxins accumulate over decadesThe power of community and purposeStart with 1 sleep, 1 biomarker, 1 environmental metricLongevity = small sustainable steps. Not doing everything all at once, but understanding what's the next step for you right now.The Air You Breathe: Invisible Longevity KillersWhy plug-in air fresheners are toxic to longevityHome air quality as longevity insuranceSimple environmental swaps that matterYour DIY Longevity Scorecard:Pick 3-5 KPIs to start tracking1 sleep + 1 environmental + 1 social metric90-day review and refinement systemBeginner vs advanced approachesDon's Advanced Dashboard:Heart Rate Variability - 30,000-foot stress indicatorWatts per Heartbeat - mitochondrial efficiency metricNighttime Resting Heart Rate - cardiovascular fitnessKlaudia's Beginner Dashboard:Daily behavior tracking on a magnetic calendarSleep consistency: same bedtime and wake timeWhole food consumptionMovement and walking frequencyKey Timestamps:0:00 - What Sleep, Air & Social Life Reveal4:10 - Sleep as Brain's Wash Cycle16:45 - Environmental Health Threats25:30 - Social Isolation Mortality Data32:15 - Building Your Personal Scorecard42:30 - 90-Day KPI Review Protocol⚠️ Medical Disclaimer:Content for educational purposes only. Consult healthcare professionals before making significant changes to your health routine.

In this comprehensive episode, Don Moxley and Klaudia Balogh break down the key performance indicators (KPIs) that matter most for longevity and healthspan.What You'll Learn:Why traditional medical metrics miss the mark for performance optimizationMovement KPIs: Steps, moderate-vigorous activity minutes, and strength training frequencyThe surprising longevity predictor: 10-second single-leg balance testNutrition tracking: Protein, fiber, and ultra-processed food reductionWhy grip strength is a powerful indicator of overall healthHow wearable technology is revolutionizing health trackingKey Takeaways:Move more today than yesterday (progressive volume approach)Strength training 2-3x per week with functional movementsJust Eat Real Food (JERF) principle over complex diet scoringTrack behaviors, not just outcomesUse wearable data to quantify behavior, not dictate daily decisions⏰ Key Timestamps:0:00 - Introduction & New Hypertension Guidelines4:10 - Defining Key Performance Indicators (KPIs)9:33 - Movement & Physical Activity KPIs23:19 - Strength Training & Balance Metrics32:37 - Functional Movement vs Traditional Exercise42:33 - Nutrition KPIs: Real Food Focus49:41 - Protein & Fiber Requirements for Longevity📊 Featured Studies:21-cohort study on movement and mortality reduction: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2821%2900302-9/fulltext?utm_source=chatgpt.comBritish Journal of Sports Medicine balance study: https://bjsm.bmj.com/content/56/17/975🔗 Resources Mentioned:TrainRecoverWin.com - Free HRV measurement guide"Spark: The Revolutionary New Science of Exercise" by John Ratey"Ketones: The Fourth Fuel" book recommendationFind Don on Linkedin and Istargram: @donmxcley and @trainrecoverwinFind Klaudia on LinkedIn and Instagram under @longevityjournalist⚠️ Medical Disclaimer:This content is for educational purposes only. Always consult with healthcare professionals before making significant changes to your health routine.

Red light therapy is more than a skin hack. In this evidence-led interview, neuroscientist Sarah Turner explains how specific wavelengths (esp. 850nm near-infrared) can structure cellular water, fuel mitochondria, and modulate the gut–brain axis—with implications for brain fog, mood, sleep, TBI recovery, and microbiome health. We also separate real photobiomodulation from expensive placebo panels.What we investigate:Structured water: Why light can turn intracellular water into a “battery” near hydrophilic surfacesMitochondria: How light targets cytochrome c oxidase to boost ATP (and when “more” backfires)Gut–Brain axis: Using light on the gut to lower neuroinflammation via vagus nerve signalingMicrobiome: Early data showing light can normalize dysbiotic profiles (what’s real vs rodent-only)Wavelengths that matter: 630/850/940/1070nm—penetration, heating, and when panels misleadDosing: Biphasic dose response, 10 minutes daily, why the brain requires low powerSafety & scams: Skin contact vs “glow shots,” reputable specs, and heat risks most ignoreGuest: Sarah Turner (CeraThrive) — pharmaceutical sciences → nutritional medicine → clinical neuroscienceHosts: Klaudia Balogh & Don Moxley | 90% Healthy PodcastStudy we discussed the 2025 ISMRM: “Effect of Low-Level Light Therapy on Brain Metabolites in Patients with Moderate Traumatic Brain Injury”Chapters00:00 Why “red light” coverage misses the real science02:58 From drug delivery to light delivery: Turner's path06:44 Structured water: light, membranes, and energy10:12 Mitochondria 101: cytochrome c oxidase & ATP14:35 Biphasic dosing: why 10 minutes beats marathons17:40 850nm vs panels: penetration, heat, and safety21:20 Gut–Brain protocols: vagus nerve & neuroinflammation26:05 Microbiome shifts: what human data might show32:10 TBI & mood: neurogenesis, HRV trends, resilience40:12 Spotting fake devices and “Instagram red glow”49:10 Night routines, eyes closed/open, near-IR before bed53:20 Where to learn more (webinars, research, device specs)Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Discover why women are 2-8 times more likely to suffer ACL injuries than men and how understanding female physiology can revolutionize your training approach. In this episode of The 90% Healthy Podcast, hosts Don Moxley (former Ohio State strength coach) and Klaudia Balogh (Longevity Journalist) dive deep into the science of training women across different life stages.What You'll Learn:Why traditional "male blueprint" training fails womenThe role of estrogen in joint flexibility and injury preventionHow menstrual cycles affect training and recoveryWhy lean muscle mass is critical for aging womenThe importance of DEXA scans and Dutch hormone testingTraining strategies for menopause and beyondWhy neuromuscular training reduces ACL injury risk by 60-82%Key Topics Covered:Female biomechanics and movement patternsHormonal cycles and training periodizationMenopause fitness and bone densityStrength training vs. cardio for womenRecovery strategies for female athletesThe myth of "skinny over strong"Perfect for: Female athletes, fitness enthusiasts, personal trainers, coaches, and women who want to understand how to train with their physiology, not against it.

Are you walking around dehydrated—or worse, overhydrated? In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley unpack the truth about hydration, electrolytes, and magnesium—and why “just drink more water” isn’t the whole story.You’ll learn:✅ Why electrolytes (sodium, potassium, magnesium) are critical for energy, focus & performance✅ The dangers of overhydration (hyponatremia) and why more water isn’t always better✅ How ultra-processed foods throw off your body’s natural balance✅ Why salt isn’t the enemy—and what to know about sugar instead✅ The importance of real food vs supplements when it comes to minerals✅ Simple signs of dehydration you’re probably ignoringPlus: the story behind Gatorade, pro cyclists drinking flat Coke, and why data can reshape our daily choices.Hydration isn’t about guzzling gallons—it’s about balance. And that balance could be the key to better health, longevity, and resilience.Who's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Struggling with insomnia, constant wakeups, or feeling wired and tired? 😴 You’re not alone, and the good news is, better sleep is a skill you can learn.In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley sit down with Mollie Eastman, founder of Sleep Is A Skill, to uncover the real science (and practical steps) behind getting your best night’s sleep.Here’s what you’ll learn:Why chasing “perfect sleep” makes things worseHow circadian rhythm, light, food timing & temperature shape your restThe truth about melatonin supplements vs natural sleep hormonesWhy 3 a.m. wake-ups happen (and what to do about them)How wearables like Oura Ring and CGMs can guide—not stress—your sleep habitsSleep isn’t about luck. It’s a skill set, and with the right tools, you can finally get the sleep that supercharges your body and reboots your mind.Learn more about Mollie’s work at sleepisaskill.comMollie's Instagram: @mollie.eastmanDon's IG: @donmoxleyKlaudia's IG: @longevityjournalistWho's the 90% Healthy Podcast for?It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

What if you could be 85 and think like you’re 55?This week on the 90% Healthy Podcast, Klaudia and Don dive into the fascinating science of SuperAgers — people in their 80s whose brains function decades younger.We break down the 25-year Northwestern study on SuperAgers and explore:Why resilience (not just optimization) is the key to aging wellHow stress can strengthen the brain instead of breaking itThe role of mitochondria in keeping neurons firing like you’re youngerThe overlooked importance of social fitness in longevitySuperAgers don’t rely on fancy tech or hacks — they build resilience through simple, consistent habits that keep the mind, body, and spirit sharp.👉 Comment and let us know: Do you know a SuperAger in your life?Superager studyStory in Northwestern MagazineWho's the 90% Healthy Podcast for?It’s for anyone sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just "MEH". Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good (without losing your mind). We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

Your wearable can track your steps, your heart rate… and now your blood pressure. But is that still fitness—or is it medicine? Plus, a new study reveals how doomscrolling negatively impacts your brain and feeds an addictive loop.Klaudia and Don unpack:The FDA’s warning to WHOOP over its blood pressure monitoring featureThe surprising brain changes linked to short-video addiction (new study)How big gyms are moving into recovery, diagnostics, and functional medicineWhy the ARC framework—Awareness, Relationship, Commitment—might be the missing link to making real, lasting change in your healthWe connect the dots between technology, performance, and resilience, so you can use the tools that move the needle without drowning in data and driving yourself crazy.Brain and reels studyFDA warning letter to WHOOP🎙 The 90% Healthy Podcast is for anyone tired of overcomplicating health. We cut through the BS, share simple 1% shifts, and bring you the latest science so you can feel strong, energized, and 100% damn good—without losing your mind.Follow Don at trainrecoverwin.comFollow Klaudia at longevityjournalist.com

Most of us think managing our energy means more coffee, more supplements, or taking a day off — but the truth is, rest isn’t always recovery.In this episode, Klaudia and Don talk with Jessica Corbin, founder of SORCE, about energetic literacy — the skill of reading and responding to your body’s readiness signals using HRV and self-awareness. Jessica reveals why burnout is so common, the hidden design flaws in our work and training systems, and how small daily shifts can keep you in your peak zone longer.You’ll learn:Why more effort isn’t always more resultsHow to use push, maintain, and recover phases for better performanceThe surprising role of boundaries in boosting energyHow to tell if you’re maladapting instead of adaptingWhy organizations and athletes need the same energy frameworksPerfect for athletes, leaders, and anyone tired of running on empty.Follow Jessica: @iamjessicacorbinLearn more about SORCE: https://sorce.ioFollow Klaudia: @longevityjournalistKlaudia’s Site: https://www.longevityjournalist.comVisit Don's site: https://www.trainrecoverwin.comConnect with Don: https://www.linkedin.com/in/donmoxley/

What if the real reason you’re not healing isn’t your diet, your workouts, or your supplements, but your nervous system?In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley sit down with functional medicine doctor and vagus nerve expert Dr. Navaz Habib to explore the most overlooked system in modern health: the vagus nerve.👉 Discover how vagus nerve stimulation accelerates recovery from concussions, brain fog, and inflammation👉 Learn how elite athletes are using it to boost focus, HRV, and resilience👉 Find out why your breath, not your biohacks, might be your best health tool🎧Whether you're an athlete, high-performer, or just trying to feel better, you’ll walk away with practical tools to rewire your recovery system from the inside out.Get Dr. Navaz Habib's latest book: Upgrade Your Vagus NerveConnect with Dr. Habib: https://www.drnavazhabib.com/ Connect with Klaudia: www.longevityjournalist.comConnect with Don: www.trainrecoverwin.comWho's the 90% Healthy Podcast for?It’s for anyone sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just "MEH". Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good (without losing your mind). We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

What if the best biohack… is what you stop doing?In this episode, Klaudia and Don sit down with Sandy Martin, biohacker, wellness event producer, and author of Biohacking Starts with No. Sandy shares her powerful story of overcoming mold toxicity, challenging her doctor's advice, and learning that sometimes it's not about how big your supplement stack is or how many devices are in your drawer, but rather how the real biohack is saying no.This conversation with Sandy Martin completely redefined what “health optimization” looks like when everything else fails. She was told she had a traumatic brain injury. It was mold.Here’s what we get into:- Why the best biohack might be elimination, not addition- How mold hijacked Sandy’s brain, and how she fought back- Humming to raise your HRV (yes, humming)- Why most people are stuck in sympathetic overdrive, and don’t even know it- The problem of generalized solutions for individual problems- Energy zappers in your daily routine you’ve probably overlookedSandy’s site: https://biohackingstartswithno.com📲 Follow Klaudia: @longevityjournalist🌐 Klaudia’s site: https://www.longevityjournalist.com🏋️‍♂️ Follow Don: https://www.trainrecoverwin.com💬 Drop a comment: What’s one thing you’ve stopped doing that improved your health?

Ever feel like some workouts just aren’t your thing, no matter how hard you try? There’s science behind it.In this episode, Don Moxley and Klaudia Balogh break down new research revealing how your personality type directly predicts the workouts you’ll enjoy most and stick with long-term.We cover the five major personality types, exercise preferences, and how to find YOUR sustainable fitness plan.On this week’s episode of 90% Healthy Podcast, we break down:The 5 personality typesWhy introverts train differently than extrovertsHow to find your best-fit exercise routineListen in for science-backed insights that’ll save you time, effort, and frustration.

If you're using GLP-1 medications like semaglutide or tirzepatide, but not sure how to eat while on them, this episode breaks it down.We cover a new ⁠study⁠ published in Nature comparing a low-calorie diet vs. a low-carb, high-fat ketogenic diet in people taking tirzepatide. The results: one group lost more fat but kept more muscle. Spoiler: it wasn’t the low-calorie group.We discuss:- Why protein and strength training are essential with GLP-1s- How ketones play a role in fat loss and muscle retention- Why these drugs should be a kickstart, not a shortcut- We also dive into vagus nerve health, ketone monitoring, and the bigger picture of healthspan, not just weight loss.Link to the study: ⁠https://pmc.ncbi.nlm.nih.gov/articles/PMC11990520/⁠Klaudia and Don also touch on life purpose, resilience, and how both of those tie back to optimizing health without falling into perfection traps.Who's the 90% Healthy Podcast for?It’s for anyone sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just "MEH". Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good (without losing your mind). We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

In this episode of the 90% Healthy Podcast, we’re diving into the self-quantification trap. The moment when health tracking stops helping and starts running your life. If you’ve ever felt obsessed with chasing perfect scores from your wearable, this one’s for you.We explore:How to avoid burnout from self-trackingWhy data should guide you, not control youWhen wearables are helpful vs. harmfulThe role of intuition in healthReal stories on how we’ve both fallen into (and out of) the tracking obsessionWhy the goal is to live life fully not to have perfect numbersWe also break down:Why biohacking is more accessible than you think.The underestimated power of walking and communityHow to control the controllables and stop stressing about everything else🎯 Key takeaway: You are not your data. You are how you show up in the world.Hit subscribe and share with a friend who needs this reminder.

In this episode, we unpack blood flow restriction training (BFR) and why it just might be the closest thing to a silver bullet for your workouts… but let’s be clear: it’s not here to replace your heavy lifting days. It’s here to fill the gap when heavy lifting isn’t an option.Whether you’re injured, a beginner, or chasing new gains, this is a 1% shift worth your time.We break down the science, the practical takeaways, the gear options, and why you don’t need to go broke to get started.We also get real about the one thing that always matters most: doing the work. If you don’t do shit, do shit. If you do shit, boost it.🎧 Stick around for a fun, no-BS chat about:Blood flow restriction training allows muscle growth without heavy weights.BFR can significantly aid in recovery from injuries and surgeries.Proper technique is crucial when starting BFR training.BFR can be beneficial for various populations, including athletes and the elderly.Choosing the right equipment for BFR is essential for safety and effectiveness.BFR can enhance muscle signaling and metabolic response.Functional movements may provide better results than traditional weightlifting.BFR can be integrated into cardiovascular workouts for added benefits.Education and professional guidance are important when using BFR.The future of exercise technology is evolving, with new tools and methods emerging.It's NOT a shortcut, but rather a smart tool for when life, injuries, or time get in the way.Hit play, subscribe, and let’s make 1% shifts that stick.Who's the 90% Healthy Podcast for?It’s for anyone sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just "MEH". Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good (without losing your mind). We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run.Tune in wherever you listen to your podcasts.

What if your gut issues aren’t just about gluten or food sensitivities?In this episode, we’re joined by Dr. Alessio Fasano, one of the world’s leading researchers on celiac disease, gluten-related disorders, and the gut microbiome. He's the Director of the Center for Celiac Research and Treatment at Massachusetts General Hospital and a professor at Harvard Medical School.We dive into the 5 hidden triggers that turn genetic risk into chronic illness—and why most people are looking in the wrong place when it comes to gut inflammation.You’ll learn:• Why “leaky gut” isn’t just wellness hype (and what really causes it)• How gluten, zonulin, and microbiome health are connected• The real reason so many people feel better eating bread in Europe• What you can do now to protect your gut and reduce long-term inflammationIf you’ve been spinning your wheels on bloating, brain fog, food sensitivities, or autoimmune flare-ups… this one is for you.Chapters00:00 Introduction to Gut Health and Environment03:48 Understanding Gluten and Its Impact10:57 Exploring Gluten-Related Disorders19:12 The Role of Environment in Health23:57 The Microbiome: A Hidden World29:23 Future of Gut Health Research30:51 Understanding the Microbiome and Its Importance37:56 The Impact of Lifestyle on Gut Health46:02 The Journey of Scientific Discovery50:42 Making Sustainable 1% Shifts in Health

In this episode of the 90% Healthy Podcast, Klaudia and Don pick up where they left off, diving into 6 more trends shaping the future of health and longevity—from AI as your health co-pilot to the rise of community-driven healing.🔬 What’s inside:- Can AI actually help you optimize your health? Or is it all a hallucination?= The rise of early detection tech: from blood work to full-body scans- Women’s health finally taking center stage—and what rapamycin might do for ovarian aging- Why sauna is still the king of biohacks (sorry, cold plunges)- What makes red light therapy such a cellular superstar- And the new power of real-world communityWhether you’re a skeptic or a superuser, this episode breaks down what’s hype and what’s worth paying attention to in the world of biohacking.Stick around ‘til the end—we tease next week's gut health episode with Dr. Alessio Fasano.—About the 90% Healthy PodcastThis show cuts through the noise, ditches the guilt, and brings you science-backed ways to live better, longer, without needing a second job to be healthy. No rigid rules. No BS. Just small, smart shifts that build resilience so you feel strong and 100% damn good.

Peptides without needles? Stem cell supplements and exosomes? Biohacking just keeps evolving—and we’re here for it (mostly).In this episode of the 90% Healthy Podcast, Klaudia recaps 4 major biohacking trends from the 2025 Biohacking Conference in Austin. Six more trends is coming in the next episode! Are these trends worth your time, money, and mitochondria?🎯 What you’ll learn:The needle-free peptide delivery people are buzzing aboutInfrared technology in your pillow and clothes? Yes, please!Why stem cell stimulation is the next big frontierCan a wearable improve your parasympathetic activity?How connection a becoming a longevity hack🔍 We dig into what’s hype vs what actually helps, so you can build your health strategy with intention.🎧 Subscribe and stay 90% healthy.Chapters00:00 The Biohacking Conference Experience05:50 Understanding Heart Rate and Variability16:01 Emerging Trends in Health Optimization16:50 The Rise of Peptides in Health22:00 Innovations in Infrared Clothing27:58 Understanding Individual Variability in Fitness Testing29:14 The Role of Data in Personal Health33:03 Exploring Stem Cell and Exosome Therapies40:51 The Importance of the Vagus Nerve48:05 Navigating the Evolving Landscape of Biohacking

From metabolic dysfunction and muscle mass to parenting athletes, wearable tech, sauna & cold therapy, GLP-1s, and even caffeine & nicotine, we're revisiting the biggest takeaways—and the surprising new insights we've picked up since.Metabolic flexibility + why muscle is your glucose spongeGLP-1s: the good, the bad, and the mythsWhat parents get wrong about raising athletesCreatine for cognition + strength (yes, even for your mom)Why HRV might predict injury better than your doctorCold plunges, sauna, protein, caffeine, wearables, mindset...And a few stories of personal wipeouts, wins, and reminders that how you recover matters more than how you fall.Hit play. Catch up. Ask us anything.

After 13 episodes of deep dives into everything from HRV and VO₂ max to GLP-1s, protein, cold plunges, wearable data, and raising young athletes—we’re hitting pause to reflect.This episode is your review roadmap. If you’re new, start here. If you’ve been with us, let’s revisit the biggest takeaways, updates, and moments that surprised even us.Topics We Revisit & Expand on in Part 1:Don’s personal update on HRV and vagus nerve stimulation — what’s working, what’s not (yet)How elevation and wide-open vistas might actually boost your parasympathetic systemKlaudia’s eye-opening VO₂ test results—and what they revealed about her metabolismThe surprising link between trauma, learning, and vagal tone (yes, your brain learns better when it feels safe)Why tracking HRV is still the single most valuable habit you can start todayWhy loneliness physically hurts—and how purpose, movement, and light can helpThe overlooked power of rest, recovery, and connection—even if it means a sleep divorce👉 New to the pod? Start here.👉 Been with us since episode one? Let’s go deeper.📲 Follow for Part 2 next week where we break down creatine, GLP-1s, insulin resistance, parenting athletes, and more.🔔 Subscribe to stay updated💬 Drop your favorite moment, takeaway, or what you’re tracking now in the comments below!

In this conversation, Klaudia Balogh and Don Moxley explore the profound impact of early life behaviors on physical and mental health, particularly how choices made during college years can have long-lasting effects. They discuss the importance of understanding aging, the role of alcohol and smoking in mental health, and the cultural shifts towards sobriety. The conversation also highlights gender differences in ACL injuries and the significance of data in athletic training, emphasizing the future of wearable technology in health monitoring.Takeaways- Early life behaviors significantly impact long-term health.- College lifestyle choices can lead to lasting consequences.- Aging occurs in clusters, with key changes at specific ages.- Alcohol and smoking are linked to poor mental health outcomes.- Cultural shifts are leading more people towards sobriety.- Women are at a higher risk for ACL injuries due to anatomical and hormonal factors.- Data-driven decisions in training can enhance athlete performance.- Wearable technology is revolutionizing health monitoring.- Understanding the vagal nerve is crucial for overall health.- Moderation in lifestyle choices is essential for long-term wellness.

Are you using caffeine and nicotine to level up… or just to survive the day?In this episode of the 90% Healthy Podcast, Klaudia and Don break down the real science behind two of the world’s most widely used (and misunderstood) stimulants: caffeine and nicotine. From delivery methods to dopamine receptors, circadian rhythm disruption, biohacker myths, and how to avoid crashing your brain and body—we unpack it all.You’ll learn:What caffeine and nicotine actually do to your brainWhy genetics matter for metabolizing stimulantsHow to use coffee and nicotine strategically (without wrecking your sleep)The surprising difference between addiction and smart performance enhancementWhen to take a break (and why you’ll feel better if you do)🎧 Subscribe for weekly episodes on resilience, recovery, and smart health optimization.

Protein isn't just about building muscle.It powers your brain, controls your hunger hormones, protects your bones, and—yes—even impacts your mood.But with so much conflicting advice online, it’s no wonder most people are confused (and under-eating protein without even knowing it).In this episode of the 90% Healthy Podcast, we dig into: How to know how much protein YOU actually needWhy protein timing matters (but isn't everything)The protein-mood connection (hello, hope molecules!)What your body really does with extra proteinHow to spot junk protein supplements posing as “healthy snacks”And why women especially need to rethink their protein strategy

Are your wearables helping or hurting your health? In this episode, we go deep on the real purpose of fitness trackers—why you should care more about trends than single-night scores, and how to stop being a slave to your data. From HRV to heart rate zones, chest straps to smart rings—we break it all down.→ Learn how to track smarter, not obsess harder.

What if the best way to handle stress... is to train for it like an athlete? In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley explore how mental resilience is built—not born. From combat sports to guided meditation, from high-impact training to low-cost creatine, this episode uncovers science-backed practices that make your brain stronger.Why distress = chaosHow resilience is really builtWhy every woman should know how to “fight out of the guard”Tools for meditation and brain longevityAnd the surprising mental health benefits of creatineHit subscribe, drop a comment, and let us know: What’s your mental resilience routine?🔔 Remember to subscribe to the podcast for weekly brain + body upgrades!