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 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.
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 life
2️⃣ The new leadership traits every human (not just executives) needs to thrive in a rapidly changing world
From 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 scarcity
Key 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 Them
Tune 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 extremes
The Big Shift
People 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 & supplementation
This 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 | @trainrecoverwin
Websites: LongevityJournalist.com | 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.
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 patterns
Soon: 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 lab
Why Spren’s body comp correlates ~95% with DEXA with ~2.6% error
Why lean mass matters more than “weight loss” for performance & aging
How chronic stress (and HRV) tie into belly fat & visceral adipose tissue
Why GLP-1 drugs (Ozempic, Wegovy, etc.) can cause dangerous muscle loss — and how to track & protect your lean mass
Who 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 phone
Posture & asymmetry are visible from a simple squat on camera
Your annual physical includes data captured in your bathroom at home
Coaches spend less time in spreadsheets… and more time actually coaching
If 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 scan
02:00 – Don’s history with Jason & early HRV days
05:30 – Jason’s origin story: oil fields, overtraining & Elite HRV
11:30 – The science behind the selfie: how Spren actually works
17:30 – DEXA-level accuracy: 95% correlation, 2.6% error explained
22:30 – Body fat %, lean mass & Android/Gynoid: what really matters
28:00 – GLP-1s, muscle loss & why lean mass is your longevity currency
34:30 – HRV, stress & how body comp makes HRV more useful
40:00 – The future: VO₂, posture, mobility & the “tricorder” moment
46:30 – Who this works for — and who it doesn’t
52:00 – Democratizing clinical data: phones, gyms & coaches
58:00 – Practical takeaways: how often to scan & what to track
1:03:00 – Closing: why easy measurement = consistent improvement
Hosts: 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 strategy
Whether 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 Podcasts
Hosts: @trainrecoverwin & @longevityjournalist
Guest: Brent Meredith, Founder of Onday
⏱️ Chapters
00:00 – Why we need to talk about feet
00:16 – The hidden nerve power of your feet
01:00 – How modern shoes deform your feet over time
04:00 – Don’s barefoot shoe story and knee pain recovery
06:00 – The problem with thick-soled “cushioned” shoes
09:00 – What your toes say about your health
12:00 – How to assess your own foot health
13:00 – The Ande Shoe: Built-in toe spacers for natural foot function
15:00 – How long to wear toe spacers (and what to expect)
18:00 – Klaudia’s high-heel confession and recovery tips
20:00 – The power of foot massage and “toe yoga”
24:00 – Minimalist shoe 101: what to look for before buying
28:00 – Flat feet, fallen arches, and how to retrain them
33:00 – Beach walking, grounding, and balance training
36:00 – Exercises for strong, pain-free feet
39:00 – The link between toe strength and glute development
41:00 – How childhood shoes deform adult posture
43:00 – Where to find Ande Shoes & what makes them different
45:00 – Fashion meets function: healthy shoes that look good
47:00 – 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 budget
Whether 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 & @trainrecoverwin
Study: DOI: 10.61373/bm025a.0116
⏱️ Chapters
00:00 – Welcome from West Palm & Pittsburgh
01:10 – Don’s daughter’s sports injury & recovery
03:20 – Klaudia at Eudaemonia Longevity Summit
05:00 – Why most people still don’t know HRV or biohacking basics
07:00 – Are we over-stressing about toxins?
08:45 – The 90% Healthy philosophy explained
10:00 – The new study: running vs junk food
13:20 – Gut-brain axis, hippocampal growth & mental health
16:40 – GLP-1, hormones & diet quality
18:45 – Why frequency beats intensity in training
21:00 – NMN, NAD, and real energy boosters
23:00 – Can you actually outrun a bad diet?
25:30 – How exercise fixes depression and brain fog
27:40 – Why the U.S. still struggles with health basics
31:00 – Consistency over perfection: daily movement mindset
35:00 – Nomadic tribes and sleep lessons
37:00 – The modern environment vs ancient bodies
40:00 – Purpose, movement, and mental resilience
42:00 – 4 Rocks of Longevity: Move, Eat, Sleep, Light
44:00 – 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 AI
Guest: Eric Malzone🎙️ Host, The Future of Fitness Podcast |
🌐 futureoffitness.co | vitalityblueprint.com
Hosts:
Klaudia Balogh – @longevityjournalist
Don Moxley – @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.
⏱️ Chapters (Boost Retention & Search Ranking)
00:00 – Intro: The Future of Fitness with Eric Malzone
02:13 – What COVID did to gyms & the business of fitness
04:10 – High-value, low-cost gyms taking over
05:33 – AI’s massive role in personalized fitness
08:08 – The trainer shortage & the new “AI-enabled coach”
10:26 – ChatGPT in the gym? Real-world implications14:13 – The long-awaited merger of fitness & healthcare
17:42 – Can rising illness costs finally fix our health system?
19:27 – Wearables, data overload & the “Now What?” problem
23:17 – YMCA’s hidden advantage in wellness innovation
26:12 – Are luxury longevity clubs here to stay?
29:31 – The new skill set for future fitness pros
32:00 – Vitality Blueprint: Bringing bloodwork into the gym
36:04 – Why we need more “chefs” and fewer “line cooks” in fitness
38:27 – Predicting Fitness 2035: AI twins, robotics & hybrid gyms
40:15 – Anti-tech gyms as wellness sanctuaries
43:42 – The rise of personalized fitness for healthspan
8:18 – Digital twins & wearable tech in real time
51:10 – 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 options
Hosts: @longevityjournalist & @donmoxley & @trainrecoverwin🔗 Free guide: “20 Practical Tips for Exploring HRV” – 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.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 oxytocin
The link between lymphatic flow, immune health, and detoxification
Why 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 balance
How to find your zero factors — the hidden weaknesses limiting your success
Why resilience beats optimization every time
How to prevent burnout and overtraining by mastering recovery and self-awareness
The 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.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.
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:
This episode is for you if:
Klaudia 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 @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 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:
The Air You Breathe: Invisible Longevity Killers
Your DIY Longevity Scorecard:
Don's Advanced Dashboard:
Klaudia's Beginner Dashboard:
Key Timestamps:
0:00 - What Sleep, Air & Social Life Reveal
4:10 - Sleep as Brain's Wash Cycle
16:45 - Environmental Health Threats
25:30 - Social Isolation Mortality Data
32:15 - Building Your Personal Scorecard
42:30 - 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:
Key Takeaways:
⏰ Key Timestamps:
0:00 - Introduction & New Hypertension Guidelines
4:10 - Defining Key Performance Indicators (KPIs)
9:33 - Movement & Physical Activity KPIs
23:19 - Strength Training & Balance Metrics
32:37 - Functional Movement vs Traditional Exercise
42:33 - Nutrition KPIs: Real Food Focus
49:41 - 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.com
British 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 recommendation
Find Don on Linkedin and Istargram: @donmxcley and @trainrecoverwin
Find 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 surfaces
Mitochondria: 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 signaling
Microbiome: 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 mislead
Dosing: Biphasic dose response, 10 minutes daily, why the brain requires low power
Safety & scams: Skin contact vs “glow shots,” reputable specs, and heat risks most ignore
Guest: Sarah Turner (CeraThrive) — pharmaceutical sciences → nutritional medicine → clinical neuroscience
Hosts: Klaudia Balogh & Don Moxley | 90% Healthy Podcast
Study 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:
Key Topics Covered:
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 ignoring
Plus: 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:
Sleep 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.com
Mollie'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 well
How stress can strengthen the brain instead of breaking it
The role of mitochondria in keeping neurons firing like you’re younger
The overlooked importance of social fitness in longevity
SuperAgers 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?
Story in Northwestern Magazine
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.