In this episode, we unpack blood flow restriction training (BFR) and why it just might be the closest thing to a silver bullet for your workouts… but let’s be clear: it’s not here to replace your heavy lifting days. It’s here to fill the gap when heavy lifting isn’t an option. Whether you’re injured, a beginner, or chasing new gains, this is a 1% shift worth your time. We break down the science, the practical takeaways, the gear options, and why you don’t need to go broke to get started. We also...
Jun 27, 2025•1 hr 5 min•Season 1Ep. 19
What if your gut issues aren’t just about gluten or food sensitivities? In this episode, we’re joined by Dr. Alessio Fasano , one of the world’s leading researchers on celiac disease, gluten-related disorders, and the gut microbiome. He's the Director of the Center for Celiac Research and Treatment at Massachusetts General Hospital and a professor at Harvard Medical School. We dive into the 5 hidden triggers that turn genetic risk into chronic illness—and why most people are looking in the wrong...
Jun 19, 2025•55 min•Season 1Ep. 18
In this episode of the 90% Healthy Podcast, Klaudia and Don pick up where they left off, diving into 6 more trends shaping the future of health and longevity—from AI as your health co-pilot to the rise of community-driven healing.🔬 What’s inside:- Can AI actually help you optimize your health? Or is it all a hallucination?= The rise of early detection tech: from blood work to full-body scans- Women’s health finally taking center stage—and what rapamycin might do for ovarian aging- Why sauna is ...
Jun 13, 2025•53 min•Season 1Ep. 17
Peptides without needles? Stem cell supplements and exosomes? Biohacking just keeps evolving—and we’re here for it (mostly). In this episode of the 90% Healthy Podcast, Klaudia recaps 4 major biohacking trends from the 2025 Biohacking Conference in Austin. Six more trends is coming in the next episode! Are these trends worth your time, money, and mitochondria? 🎯 What you’ll learn: The needle-free peptide delivery people are buzzing about Infrared technology in your pillow and clothes? Yes, plea...
Jun 06, 2025•1 hr•Season 1Ep. 16
From metabolic dysfunction and muscle mass to parenting athletes, wearable tech, sauna & cold therapy, GLP-1s, and even caffeine & nicotine , we're revisiting the biggest takeaways—and the surprising new insights we've picked up since. Metabolic flexibility + why muscle is your glucose sponge GLP-1s: the good, the bad, and the myths What parents get wrong about raising athletes Creatine for cognition + strength (yes, even for your mom) Why HRV might predict injury better than your doctor...
May 30, 2025•54 min•Season 1Ep. 15
After 13 episodes of deep dives into everything from HRV and VO₂ max to GLP-1s, protein, cold plunges, wearable data, and raising young athletes—we’re hitting pause to reflect. This episode is your review roadmap . If you’re new, start here. If you’ve been with us, let’s revisit the biggest takeaways, updates, and moments that surprised even us. Topics We Revisit & Expand on in Part 1: Don’s personal update on HRV and vagus nerve stimulation — what’s working, what’s not (yet) How elevation a...
May 23, 2025•45 min•Season 1Ep. 14
In this conversation, Klaudia Balogh and Don Moxley explore the profound impact of early life behaviors on physical and mental health, particularly how choices made during college years can have long-lasting effects. They discuss the importance of understanding aging, the role of alcohol and smoking in mental health, and the cultural shifts towards sobriety. The conversation also highlights gender differences in ACL injuries and the significance of data in athletic training, emphasizing the futu...
May 16, 2025•49 min•Season 1Ep. 13
Are you using caffeine and nicotine to level up… or just to survive the day? In this episode of the 90% Healthy Podcast, Klaudia and Don break down the real science behind two of the world’s most widely used (and misunderstood) stimulants: caffeine and nicotine. From delivery methods to dopamine receptors, circadian rhythm disruption, biohacker myths, and how to avoid crashing your brain and body—we unpack it all. You’ll learn: What caffeine and nicotine actually do to your brain Why genetics ma...
May 08, 2025•56 min•Season 1Ep. 12
Protein isn't just about building muscle. It powers your brain, controls your hunger hormones, protects your bones, and—yes—even impacts your mood. But with so much conflicting advice online, it’s no wonder most people are confused (and under-eating protein without even knowing it). In this episode of the 90% Healthy Podcast, we dig into: How to know how much protein YOU actually need Why protein timing matters (but isn't everything) The protein-mood connection (hello, hope molecules!) What your...
May 01, 2025•41 min•Season 1Ep. 11
Are your wearables helping or hurting your health? In this episode, we go deep on the real purpose of fitness trackers—why you should care more about trends than single-night scores, and how to stop being a slave to your data. From HRV to heart rate zones, chest straps to smart rings—we break it all down. → Learn how to track smarter, not obsess harder.
Apr 24, 2025•53 min•Season 1Ep. 10
What if the best way to handle stress... is to train for it like an athlete? In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley explore how mental resilience is built—not born. From combat sports to guided meditation, from high-impact training to low-cost creatine, this episode uncovers science-backed practices that make your brain stronger. Why distress = chaos How resilience is really built Why every woman should know how to “fight out of the guard” Tools for meditation ...
Apr 17, 2025•52 min•Season 1Ep. 1
In our latest episode, we break down: Why your lifestyle matters more than your genetics What the 23andMe bankruptcy really means for your personal DNA data How wearables, blood work, and behavior beat DNA tests for real-world health tracking Why 23 modifiable lifestyle factors can change your destiny Plus: How trauma and environment alter your genes — and what you can do about it starting TODAY. Subscribe for no-fluff health guidance you can actually use....
Apr 10, 2025•46 min•Season 1Ep. 8
In this episode, Klaudia and Don dive deep into the science, myths, and real-life benefits behind sauna use and cold plunges. Is heat the ultimate longevity hack? Are cold plunges actually helping—or hurting—your gains? Why might you want to invest in a sauna before a treadmill? We explore the cultural roots, scientific mechanisms, recovery strategies, and real-life hacks to make heat and cold work for you. Why sauna helps with cardiovascular health What most people get wrong about cold plunging...
Apr 03, 2025•50 min•Season 1Ep. 7
How do you raise an athlete who thrives—on and off the field? In this episode, Don Moxley and Klaudia Balogh dive into the often overlooked but crucial topic of parenting athletes. From early exposure to sports, burnout, and over-specialization, to how mindset and love for the process shape long-term success, they unpack the most essential tools a parent needs. You'll learn: Why 70% of kids quit sports by 15 How to build resilience without pressure The importance of mindset over medals Why posit...
Mar 27, 2025•49 min•Season 1Ep. 6
Are GLP-1 drugs like Ozempic and Wegovy the miracle weight loss solution we've all been waiting for… or is there more to the story? In this episode, Don and Klaudia break down the science behind GLP-1s, why they may not be the silver bullet you think, and the critical mistakes people make when using them. ➡️ We uncover: The real risks of muscle and bone density loss The gut-brain connection and GLP-1’s surprising role in addiction Why movement, strength training, and environment matter more than...
Mar 20, 2025•47 min•Season 1Ep. 1
Did you know that 9 out of 10 Americans are metabolically unhealthy? That means their bodies struggle to efficiently turn food into energy—leading to insulin resistance, chronic fatigue, weight gain, and an increased risk of disease. But here’s the good news: YOU can take back control.In this episode, Klaudia Balogh and Don Moxley break down:- Why metabolic dysfunction is silently wrecking your health- The difference between food and food-like substances (hint: most of what’s in your pantry isn’...
Mar 13, 2025•43 min•Season 1Ep. 3
Did you know there are hidden costs of our modern comforts? Most people focus on diet, exercise, and sleep for health. But what if I told you loneliness is just as deadly as smoking? 📊 The stats are shocking: ❌ 1 in 3 adults feel severely lonely—61% in young adults. ❌ Over 50% of Americans have no close friends. ❌ Loneliness raises the risk of heart disease, stroke, and depression. 💡 But here’s the good news: You can reverse this. ✅ Prioritize deep connections over surface-level ones. ✅ Reduce...
Mar 06, 2025•43 min•Season 1Ep. 1
VO2 is your body’s ability to utilize oxygen during exercise. The better your VO2, the easier it is to power through workouts, recover faster, and boost endurance. And no, you don’t have to be an elite athlete to care about it. VO2 efficiency separates those who can power through life from those who run out of breath climbing stairs. Which one are you? Key Takeaways: VO2 max is critical for tracking cardio fitness and endurance. Regular exercise improves oxygen utilization and overall health. Yo...
Feb 27, 2025•38 min•Season 1Ep. 2
In this episode of the 90% Healthy Podcast, Klaudia and Don delve into the concept of heart rate variability (HRV) and its significance in health and wellness. They discuss the importance of understanding HRV as a measure of stress management and overall fitness, emphasizing that fitness is about preparing for life events rather than just achieving specific body metrics. The conversation also touches on the obsession with HRV, the role of meditation and flow in managing stress, and practical tip...
Feb 20, 2025•38 min•Season 1Ep. 1
We want you to stop obsessing over getting everything right and aiming for 100%. It’s not sustainable, and you’ll feel miserable playing on the edge of burnout. We’re not here to shower you with all the hacks or extreme overhauls. But rather leave you with attainable, small, and sustainable changes—those 1% shifts and improvements that add up to meaningful progress. Because 90% is all you need to feel Damn Good!
Feb 20, 2025•3 min
