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 t...
Jan 25, 2026•44 min•Season 1Ep. 48
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 dysr...
Jan 18, 2026•53 min•Season 1Ep. 48
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 t...
Jan 09, 2026•49 min•Season 1Ep. 47
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...
Dec 31, 2025•56 min•Season 1Ep. 46
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 ...
Dec 28, 2025•56 min•Season 1Ep. 45
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 ...
Dec 19, 2025•1 hr 4 min•Season 1Ep. 44
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...
Dec 12, 2025•55 min•Season 1Ep. 43
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,...
Dec 07, 2025•1 hr 6 min•Season 1Ep. 42
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 estim...
Nov 28, 2025•1 hr 7 min•Season 1Ep. 38
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...
Nov 24, 2025•48 min•Season 1Ep. 37
“ 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 h...
Nov 16, 2025•46 min•Season 1Ep. 39
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...
Nov 08, 2025•55 min•Season 1Ep. 35
⚡️ 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...
Nov 01, 2025•57 min•Season 1Ep. 37
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 ...
Oct 23, 2025•1 hr 9 min•Season 1Ep. 36
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 overtraini...
Oct 19, 2025•58 min•Season 1Ep. 35
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...
Oct 11, 2025•1 hr 9 min•Season 1Ep. 34
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 longevity Your brain literally washes itself during deep sleep Environmental toxins accumulate over decades The power of community and purpose Start with 1 sleep, 1 biomarker, 1 environmental metric Longevity = small sustainable steps. Not doing e...
Oct 03, 2025•55 min•Season 1Ep. 31
In this comprehensive episode, Don Moxley and Klaudia Balogh break down the key performance indicators (KPIs) that matter most for longevity and healthspan. What You'll Learn: Why traditional medical metrics miss the mark for performance optimization Movement KPIs: Steps, moderate-vigorous activity minutes, and strength training frequency The surprising longevity predictor: 10-second single-leg balance test Nutrition tracking: Protein, fiber, and ultra-processed food reduction Why grip strength ...
Sep 26, 2025•58 min•Season 1Ep. 32
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 “batter...
Sep 20, 2025•55 min•Season 1Ep. 31
Discover why women are 2-8 times more likely to suffer ACL injuries than men and how understanding female physiology can revolutionize your training approach. In this episode of The 90% Healthy Podcast, hosts Don Moxley (former Ohio State strength coach) and Klaudia Balogh (Longevity Journalist) dive deep into the science of training women across different life stages. What You'll Learn: Why traditional "male blueprint" training fails women The role of estrogen in joint flexibility and injury pr...
Sep 14, 2025•57 min•Season 1Ep. 30
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 nat...
Sep 05, 2025•1 hr 3 min•Season 1Ep. 29
Struggling with insomnia, constant wakeups, or feeling wired and tired ? 😴 You’re not alone, and the good news is, better sleep is a skill you can learn. In this episode of the 90% Healthy Podcast , Klaudia Balogh and Don Moxley sit down with Mollie Eastman , founder of Sleep Is A Skill , to uncover the real science (and practical steps) behind getting your best night’s sleep. Here’s what you’ll learn: Why chasing “perfect sleep” makes things worse How circadian rhythm, light, food timing &...
Aug 29, 2025•1 hr 5 min•Season 1Ep. 28
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 impor...
Aug 23, 2025•59 min•Season 1Ep. 25
Your wearable can track your steps, your heart rate… and now your blood pressure. But is that still fitness—or is it medicine ? Plus, a new study reveals how doomscrolling negatively impacts your brain and feeds an addictive loop. Klaudia and Don unpack: The FDA’s warning to WHOOP over its blood pressure monitoring feature The surprising brain changes linked to short-video addiction (new study) How big gyms are moving into recovery, diagnostics, and functional medicine Why the ARC framework — Aw...
Aug 15, 2025•56 min•Season 1Ep. 26
Most of us think managing our energy means more coffee, more supplements, or taking a day off — but the truth is, rest isn’t always recovery. In this episode, Klaudia and Don talk with Jessica Corbin, founder of SORCE, about energetic literacy — the skill of reading and responding to your body’s readiness signals using HRV and self-awareness. Jessica reveals why burnout is so common, the hidden design flaws in our work and training systems, and how small daily shifts can keep you in your peak zo...
Aug 10, 2025•50 min•Season 1Ep. 25
What if the real reason you’re not healing isn’t your diet, your workouts, or your supplements, but your nervous system? In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley sit down with functional medicine doctor and vagus nerve expert Dr. Navaz Habib to explore the most overlooked system in modern health: the vagus nerve. 👉 Discover how vagus nerve stimulation accelerates recovery from concussions, brain fog, and inflammation 👉 Learn how elite athletes are using it to b...
Aug 01, 2025•1 hr 5 min•Season 1Ep. 24
What if the best biohack… is what you stop doing?In this episode, Klaudia and Don sit down with Sandy Martin, biohacker, wellness event producer, and author of Biohacking Starts with No . Sandy shares her powerful story of overcoming mold toxicity, challenging her doctor's advice, and learning that sometimes it's not about how big your supplement stack is or how many devices are in your drawer, but rather how the real biohack is saying no.This conversation with Sandy Martin completely redefined ...
Jul 25, 2025•49 min•Season 1Ep. 23
Ever feel like some workouts just aren’t your thing, no matter how hard you try? There’s science behind it. In this episode, Don Moxley and Klaudia Balogh break down new research revealing how your personality type directly predicts the workouts you’ll enjoy most and stick with long-term. We cover the five major personality types, exercise preferences, and how to find YOUR sustainable fitness plan. On this week’s episode of 90% Healthy Podcast, we break down: The 5 personality types Why introver...
Jul 18, 2025•44 min•Season 1Ep. 22
If you're using GLP-1 medications like semaglutide or tirzepatide, but not sure how to eat while on them, this episode breaks it down. We cover a new study published in Nature comparing a low-calorie diet vs. a low-carb, high-fat ketogenic diet in people taking tirzepatide. The results: one group lost more fat but kept more muscle. Spoiler: it wasn’t the low-calorie group. We discuss:- Why protein and strength training are essential with GLP-1s - How ketones play a role in fat loss and muscle ...
Jul 11, 2025•59 min•Season 1Ep. 21
In this episode of the 90% Healthy Podcast , we’re diving into the self-quantification trap. T he moment when health tracking stops helping and starts running your life. If you’ve ever felt obsessed with chasing perfect scores from your wearable, this one’s for you. We explore: How to avoid burnout from self-tracking Why data should guide you, not control you When wearables are helpful vs. harmful The role of intuition in health Real stories on how we’ve both fallen into (and out of) the trackin...
Jul 05, 2025•1 hr 2 min•Season 1Ep. 20
