Movement & Nutrition Metrics That Predict Your Healthspan | Part 1 of Longevity KPIs

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90% Healthy

Klaudia Balogh and Don Moxley

38 episodes

4 days ago

What if everything you thought about health was wrong? Most of us, when it comes to our health, are stuck at 50%—getting by, feeling “fine,” but far from thriving. In the 90% Healthy podcast, longevity journalist Klaudia and sports scientist Don Moxley peel back the curtain on wellness myths, extreme trends, and the obsession with perfection. This isn’t another podcast promising quick fixes, shortcuts, or hacks. It’s about 1% shifts at a time. With science-backed insights, relatable stories, and practical strategies, we’ll show you how to start feeling DAMN GOOD. Because 90% is all you need!

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Movement & Nutrition Metrics That Predict Your Healthspan | Part 1 of Longevity KPIs | Ep32

90% Healthy

58 minutes 25 seconds

1 month ago

Movement & Nutrition Metrics That Predict Your Healthspan | Part 1 of Longevity KPIs | Ep32

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 is a powerful indicator of overall health
How wearable technology is revolutionizing health tracking

Key Takeaways:

Move more today than yesterday (progressive volume approach)
Strength training 2-3x per week with functional movements
Just Eat Real Food (JERF) principle over complex diet scoring
Track behaviors, not just outcomes
Use wearable data to quantify behavior, not dictate daily decisions

⏰ 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.