Episodes
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Your HRV dropped 15 points overnight. Does that ruin your day? On Episode 64, Klaudia Balogh and Don Moxley dig into the line between health agency and health obsession, and why "orthosomnia" (losing sleep over your sleep score) is a real and growing problem.
We are the first generation that can walk into a doctor's office with months of our own health data, and that agency is genuinely powerful. But for a growing number of people, tracking has tipped into obsession. In this episode, Klaudia and Don talk through where that line sits, why it matters, and how to build real resilience instead of just chasing a better score.
In this episode:
• Why orthosomnia is becoming an actual clinical concern among wearable users
• The Pareto principle applied to health: the last 20% of optimization costs roughly four times the effort of the first 80%
• Don's "speedometer" rule for reading his own HRV data without letting it dictate his day
• The controversy around a newly funded Stanford wearable claiming to track female hormones
• Why the Global Wellness Summit named "over-optimization backlash" one of its defining 2026 wellness trends, and how the $7 trillion wellness industry is trying to solve a soon-approaching $7 trillion healthcare problem
Source: US health spending to surpass $7T by 2031, and even $9 trillion by 2035, according to estimates from the Centers for Medicare & Medicaid Services Office
• The data behind wearable abandonment: roughly a third of users quit within six months
• How devices like the Oura Ring and Whoop are helping some users cut back on alcohol
• Don's own experiment coming off metformin and blood pressure medication, and what he and his wife are noticing about GLP-1s and HRV
• The Five Rocks: purpose, community, movement, nutrient-dense food, and sleep & light. The small, sustainable levers that build real resilience.
LINKSMore from Klaudia: https://longevityjournalist.com
More from Don: 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.
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Dr. Marco Altini joins Klaudia and Don for the deepest heart rate variability conversation the show has done yet.
Marco holds a PhD cum laude in applied machine learning, an M.Sc. in human movement sciences and high-performance coaching, has published more than 50 papers and patents at the intersection of physiology and technology, co-founded HRV4Training, advises Oura, guest-lectures at VU Amsterdam, edits for IEEE Pervasive Computing Magazine, and just released his first book, Heart Rate Variability: Science and Strategies for Peak Performance (Human Kinetics, May 2026).
This conversation covers the full arc of HRV, from the foundational science, to how to measure it correctly, to what actually moves the number, to how elite athletes and coaches use it to train smarter, to the surprising links between HRV, the brain, and burnout.
A quick note on this episode: shortly after we started recording, Marco had to turn his video off to make sure we could give you the clearest possible audio. He was joining us from Italy, and the connection wasn't cooperating on the video side, but the conversation was too good not to bring to you, so we prioritized the story over the picture. Thanks for understanding!
In this episode:
Marco's path from machine learning to human movement science to HRVThe most dangerous hype in wearables and biometrics right nowThe biggest HRV myths even serious athletes and coaches still believeMarco's validity findings on Garmin's Health Snapshot featureThe minimum viable daily HRV measurement routineVagally mediated HRV and the Vagal Tank Theory, explained simplyChest strap vs. wristband vs. finger sensor vs. phone camera — an honest accuracy rankingWhether continuous HRV monitoring is useful or just noiseWhat the newest habit-and-HRV research actually showsMetabolic flexibility, fueling, and how it shows up in endurance athletes' dataHow altitude, heat, and travel affect HRV — and what to do about itWhat HRV-guided training looks like day-to-dayTapering, race-day HRV, and team-sport applicationsHRV, cognitive function, mental fatigue, and burnoutThe Normal Range concept from HRV4Training ProWhere wearable and HRV monitoring is headed in the next 5 yearsThe 30-Day HRV Challenge from Marco's new bookGuest: Dr. Marco Altini — Co-founder, HRV4Training | Advisor, Oura | Guest Lecturer, VU Amsterdam | Editor, IEEE Pervasive Computing Magazine | Co-Author, Heart Rate Variability: Science and Strategies for Peak Performance (Human Kinetics, 2026)
Hosts: Klaudia Balogh (Longevity Journalist, longevityjournalist.com) & Don Moxley (Sports Scientist, trainrecoverwin.com)
🔗 Marco's Substack: hrv4training.substack.com📖 The book is available now through Human Kinetics and Amazon
🎧 New episodes of the 90% Healthy Podcast drop weekly. Subscribe, comment your HRV questions, and let us know who needs to hear this one.
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Missing episodes?
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We keep treating the 12 hallmarks of aging, like mitochondrial dysfunction, telomere shortening, epigenetic drift, and cellular senescence, as if they were the problem.
JP Errico thinks they're symptoms. The real driver is upstream: the balance between your sympathetic and parasympathetic nervous system.
JP is an MIT-trained engineer and co-inventor of non-invasive vagus nerve stimulation technology, and this conversation completely reframed how we think about the aging process.
We get into:
Why the hallmarks of aging aren't mechanisms, they're downstream consequences
The analogy for why you can't fix aging, where the damage shows up
How epigenetic drift quietly shuts down longevity genes while leaving inflammatory genes alone
The cell danger response, and what happens when your body gets stuck in stage one and never resolves
Partial reprogramming, Yamanaka factors, and why billionaires are pouring money into reversing aging
A macaque study that reversed reproductive aging in older females, and why that result is hard to fake
How vagus nerve stimulation boosted natural killer cell activity, and one person's HRV going from 30 to 120 in a year
JP's current research into maternal vagus nerve stimulation and autism risk
If you've ever wondered why one person crumbles under stress and another comes out stronger, this is the biology behind it.
Recently published study of JP on the Sympathetic-parasympathetic system deregulation theory of aging
Epigenetic Drift study:
More from JP Errico:
Instagram: @thevnsguy
Health Upgrade Podcast
More from us:
Don Moxley: trainrecoverwin.com
Klaudia Balogh: longevityjournalist.com
This podcast is for educational purposes only and isn't a substitute for medical advice.
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Jeffrey Turk has been inside the stem cell industry long enough to know where the bodies are buried — figuratively speaking.
As a disabled veteran, NBC Operations Specialist, and founder of Mount Hydra, Jeff came into this space because stem cells were the only thing that helped him. What he found was an industry riddled with counterfeit products, dead cells dressed up in premium packaging, and a regulatory gap wide enough to drive a clinic through.
This episode is a buyer's guide disguised as a conversation. Jeff breaks down the three tests every biologic product should be able to show you before it goes anywhere near your body, explains why "1 trillion exosomes" is almost always a warning sign, and reveals the graft-versus-host disease risk buried inside cord blood treatments that practitioners are largely not disclosing.
He also shares what he believes the next five years look like: customized exosome therapy by biomarker, longevity escape velocity, and off-the-shelf treatments for the cancers that currently carry the worst prognoses.
If you or someone you know is considering stem cell or exosome therapy — or you're already a patient wondering if you got what you paid for — this is the episode to send them.
The checklist Jeff recommends every patient ask for:
Endotoxin test resultsMycoplasma test resultsTwo-week sterility test resultsPost-thaw viability (gold standard: 80%+)Lot number and population doublings (cell age)Cryopreservative confirmation for any Wharton's jelly productCD63/CD81 marker confirmation for exosomesJeff is currently working with AASCM to build a neutral, independent watchdog association for the stem cell industry — and he's offering to help patients and doctors who have questions.
Connect with Jeffrey Turk:🌐 mounthydra.com
Connect with the hosts of the 90% Healthy:🌐 Klaudia - longevityjournalist.com🌐 Don- trainrecoverwin.com
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Klaudia's recent blood work came back with a surprise: her biological age clocked in 10 years younger than her real age, tracked across 100+ biomarkers by Mito Health. We brought in founder Kenneth Lou to break down exactly how that number is calculated, why the standard annual physical misses the markers that matter most, and how AI is making precision medicine accessible without a $20K clinic.Kenneth's father passed from a brain tumor at 54. That loss is the founding story behind Mito Health — and it shapes everything about how they think about early warning signals.In this episode:→ Why fasting insulin (not just glucose or A1C) is the early warning marker most labs skip→ The HOMA-IR formula — what it is and why it matters before pre-diabetes is even on your radar→ How Mito uses the Lineage 2 algorithm (developed with Dr. Brian Kennedy) to calculate biological age from 61 biomarkers→ Personalized reference ranges by ethnicity, age & gender — not the "Homer Simpson average"→ The Galleri multi-cancer early detection test and what "cancer signal detected" actually means→ Why Singapore is considered a manufactured Blue Zone — and what the US could learn from it→ How to compress a $20K longevity clinic experience into something Quest Labs can run for you today🔗 Mito Health: mitohealth.com🔗 Kenneth Lou on LinkedIn & Instagram: search @kennethloumito🔗 Klaudia: longevityjournalist.com🔗 Don: trainrecoverwin.com00:00 Intro — Klaudia's blood work came back 10 years younger01:35 Kenneth's background & why he founded Mito Health03:26 Singapore as a manufactured Blue Zone04:21 Brian Kennedy & Matt Kaberline connection05:29 What annual physicals get wrong07:08 The cash-pay health revolution10:07 HOMA-IR: the insulin resistance marker your doctor skips12:04 Glucose tolerance tests vs. a single fasting draw14:28 Optimal vs. acceptable vs. at-risk reference ranges15:39 Biological age: the Lineage 2 algorithm & 61 biomarkers17:57 How the algorithm was built (UK Biobank + NHANES)19:05 AI + human in the loop — where Rhonda comes in22:32 Getting results back the next day24:46 Who actually drives the purchase decision (hint: it's the wife)25:56 Early cancer detection — brain tumors, PSA, and the Galleri test27:23 Biohacking events, Brian Johnson, and the smarter-patient era30:04 Quest Labs everywhere — making precision health rural-accessible32:02 Compressing the $20K clinic experience33:37 Core, Pro, Ultra panels — what's in each tier35:27 Mercury, omega-3 check, allergy panels, AMH fertility markers38:03 Why cortisol testing time-of-day matters39:11 Supplement recommendations based on your actual deficiencies41:36 Gender differences in health data consumption43:22 What's coming next — biomarkers Quest doesn't run yet47:29 Singapore's polyclinic system vs. US healthcare50:35 Data as a trigger for behavioral change51:21 Kenneth's personal data story: Prolon fasting mimicking diet
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Your Oura tracks your sleep. Your Whoop measures your strain. Your CGM watches your glucose. Your bloodwork sits in a PDF. And none of them talks to each other.
In Episode 59 of the 90% Healthy Podcast, hosts Klaudia Balogh and Don Moxley sit down with David Korsunsky — founder and CEO of Heads Up Health — to unpack how AI is finally connecting the dots between wearables, lab results, and personalized medicine.
David built Heads Up Health after a sleep tracker shattered his assumptions about his own health. Ten years later, his platform is the device-agnostic hub powering longevity clinics and biohackers worldwide, pulling data from Apple Health, Oura, Whoop, CGMs, bloodwork, and more into one AI-readable dashboard.
In this conversation, we cover:00:00 Intro — Why your health data is fragmented02:00 The Zeo, Dave Asprey, and David's wake-up call07:30 The keto rabbit hole and quantified self origins14:00 Don's full biohacking stack (and why nothing talks to each other)17:00 The state of AI + health data today29:00 Decoding 100+ biomarkers without a doctor33:00 How David's father uses LLMs to prep for specialist visits38:00 The "Joe Bag of Donuts" use case for AI health40:00 Data aggregation as a social determinant of health43:00 Bayesian analysis vs. population statistics — the N-of-1 revolution53:00 Hallucinations, citations, and trusting AI with your health57:00 HRV predicting illness before symptoms appear01:04:00 What sparks behavior change01:07:00 Vibe-coding your own clinical dashboards
🔗 LEARN MORE ABOUT HEADS UP HEALTHWebsite: https://headsuphealth.com🎙️ ABOUT THE 90% HEALTHY PODCASTHosted by Klaudia Balogh and Don Moxley, the 90% Healthy Podcast explores the intersection of human performance, longevity, biohacking, and modern medicine — with the world's leading practitioners, researchers, and founders.
🔔 SUBSCRIBE for new episodes every week.👍 LIKE this video if it made you rethink your wearable data.💬 COMMENT: Which device is sitting in your drawer doing nothing?
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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.
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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.
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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 Performance
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.
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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.
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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.
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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.com
Klaudia Balogh - longevityjournalist.com
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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 urgent
The real drivers of cognitive decline (and what’s preventable)
The 3S Framework: Stimulus, Supply, and Support
Why movement, learning, and novelty matter more than supplements
How sleep, blood flow, and metabolic health shape cognition
The surprising link between sedentary time and dementia risk
What helps after concussions or brain injury
Why 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-mind
Tommy's podcast: https://www.drtommywood.com/podcast
Hosts: Klaudia Balogh - https://longevityjournalist.com/
Don Moxley: http://trainrecoverwin.com/
🎧 Subscribe for more conversations on longevity, resilience, and real health.
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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/
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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 signaling
The real difference between infrared, near-infrared, and red light
Why more light isn’t always better and when it can backfire
How combining light, PEMF, and microcurrent changes recovery outcomes
What most devices get wrong about proximity, dosing, and EMF exposure
How 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 biology
Host: Don Moxley | http://trainrecoverwin.com
Guest: 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.
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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-all
The biggest mistakes people make with sleep tracking
How wearables help — and when they hurt
Why waking up groggy isn’t about willpower
The science of sleep stages, smart alarms, and sleep inertia
How light, sound, timing, and breathing shape sleep quality
When insomnia, sleep apnea, or anxiety is the real root cause
How to improve sleep without turning it into an obsession
Dr. 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.
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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 discipline
How nervous system dysregulation blocks progress
Why consistency only works when the body feels safe
The difference between pushing harder and regulating smarter
How high performers build resilience without burning out
This 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.
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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 policy
Protein, fiber, dairy, and fermented foods — explained simply
When physical decline actually begins (and why it’s not destiny)
Why muscle mass is your long-term insurance policy
How exercise strengthens immune resilience beyond aesthetics
Why 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 | @trainrecoverwin
Klaudia Balogh - www.longevityjournalist.com | @longevityjournalist
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.
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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.
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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 stop
What the Fasting Mimicking Diet is — and what it’s not
Autophagy, mTOR, and AMPK explained simply
Why most January health plans fail by February
How 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.
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