90% Healthy

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.