Hvad definerer et langt og sundt liv? I denne podcast dækker vi en bred vifte af emner inden for sundhed og velvære med de nyeste biohacks. Vi har både invitereret nogle af de bedste sundhedseksperter fra hele verden og nogle af vores hverdagsklienter fra One Thirty Labs, til at dele deres viden og erfaring. I hvert afsnit sørger vi for, at vores gæster deler handlingsrettede biohacks, vaner og sundhedstips, så du kan gå herfra oplyst og vide præcis, hvordan du kan anvende det, du lige har lært, i din hverdag.
Indholdet i One Thirty Biohacks er udelukkende til oplysning og inspiration. De emner og anbefalinger, vi deler, bygger på egne erfaringer, ekspertviden og ny forskning inden for sundhed, performance og longevity.
Indholdet er ikke en erstatning for lægefaglig rådgivning, diagnose eller behandling. Vi anbefaler altid, at du konsulterer din læge eller en autoriseret sundhedsprofessionel, før du starter nye behandlinger, kosttilskud eller protokoller – særligt hvis du er gravid, har en sygdom eller tager medicin.
Hos One Thirty Labs arbejder vi med ikke-invasive, evidensinformerede tilgange, som støtter kroppens naturlige balance og regulering. Resultater er individuelle og kan variere.
Vores formål er at inspirere og oplyse – ikke at erstatte professionel sundhedspleje.
Hosted on Acast. See acast.com/privacy for more information.
Hvad definerer et langt og sundt liv? I denne podcast dækker vi en bred vifte af emner inden for sundhed og velvære med de nyeste biohacks. Vi har både invitereret nogle af de bedste sundhedseksperter fra hele verden og nogle af vores hverdagsklienter fra One Thirty Labs, til at dele deres viden og erfaring. I hvert afsnit sørger vi for, at vores gæster deler handlingsrettede biohacks, vaner og sundhedstips, så du kan gå herfra oplyst og vide præcis, hvordan du kan anvende det, du lige har lært, i din hverdag.
Indholdet i One Thirty Biohacks er udelukkende til oplysning og inspiration. De emner og anbefalinger, vi deler, bygger på egne erfaringer, ekspertviden og ny forskning inden for sundhed, performance og longevity.
Indholdet er ikke en erstatning for lægefaglig rådgivning, diagnose eller behandling. Vi anbefaler altid, at du konsulterer din læge eller en autoriseret sundhedsprofessionel, før du starter nye behandlinger, kosttilskud eller protokoller – særligt hvis du er gravid, har en sygdom eller tager medicin.
Hos One Thirty Labs arbejder vi med ikke-invasive, evidensinformerede tilgange, som støtter kroppens naturlige balance og regulering. Resultater er individuelle og kan variere.
Vores formål er at inspirere og oplyse – ikke at erstatte professionel sundhedspleje.
Hosted on Acast. See acast.com/privacy for more information.
In this special live episode of One Thirty Biohacks, we sit down with Dr. Jessica Shepherd — board-certified OB/GYN, women’s health expert, and author of Generation M: Living Well in Perimenopause and Menopause.
Recorded live at Copenhagen Health Week 2025 in Øksnehallen, the episode captures the energy of the event — and we appreciate your understanding for any background noise along the way.
We explore:
• Why so many women still feel unprepared or misunderstood when entering perimenopause and menopause
• What every woman should know about navigating hormonal transitions
• How we can shift the conversation around ageing, hormones and long-term health
• Tools and treatments — from hormone therapy to supportive lifestyle changes
• Why open, honest dialogue is essential for supporting women in this life stage
Dr. Shepherd is a leading voice in the movement to make women’s health more informed, empowered and inclusive. Her book Generation M offers a practical and inspiring guide to navigating midlife well.
You can find more about her work at https://www.jessicashepherdmd.com
Her book Generation M is available on Amazon (https://www.amazon.com/Generation-Living-Well-Perimenopause-Menopause/dp/1454954892)
Follow her insights on Instagram: @jessicashepherdmd (https://www.instagram.com/jessicashepherdmd/)
If you missed the live session at CPHHW, this episode is a great opportunity to hear her insights firsthand.
Hosted on Acast. See acast.com/privacy for more information.
In this week’s episode of One Thirty Biohacks, we dive into one of the most fascinating and fast‑evolving areas in longevity science — peptides — together with Nathalie Niddam, certified nutritionist, epigenetics coach, and host of the Longevity with Nathalie Niddam podcast.
Nathalie has become one of the most trusted voices in the peptide and longevity space, helping people understand the science behind these small but powerful signalling molecules — and how they can be used to support recovery, regeneration, and healthy aging.
In our conversation, Nathalie breaks down:
• What peptides actually do at a cellular level
• The difference between synthetic (lab‑produced) peptides and naturally occurring bioregulators — and why both matter
• How peptides interact with our biology to improve repair, immune function, and inflammation control
• How to approach peptides safely and responsibly — including sourcing, protocols, and stacking with other longevity practices
• And why peptides are not magic pills, but precision tools for supporting optimal function when combined with the right lifestyle foundations
If you’ve been curious about the next frontier in health optimisation, this episode is packed with science‑based insights, practical context, and grounded guidance.
While peptides are not yet approved for personal use in Denmark, they’re being widely researched and used in longevity and regenerative medicine internationally. This episode is intended to inform, educate, and inspire — giving you a clear understanding of the potential behind this emerging field as science and regulation continue to evolve.
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In this episode of One Thirty Biohacks, we explore the fascinating and fast-evolving world of stem cells and regenerative medicine with Mathias Bernow, CEO and co-founder of Cellcolabs
Stem cell therapies are gaining momentum within both clinical and lifestyle medicine—but what is science-based and what is still emerging? In this episode, Mathias breaks down what stem cells actually are, how they work, and where the real therapeutic potential lies—from orthopaedics and chronic inflammation to immune health, injury recovery and longevity.
We discuss the challenges of building a responsible company in a rapidly growing, often misunderstood field, and why regulation, sourcing and safety are crucial to move this space forward in a meaningful way.
Whether you’re simply curious or already exploring regenerative treatments as part of your health journey, this episode offers a grounded and accessible introduction to one of the most promising areas of future medicine.
If you’re interested in learning more or exploring whether stem cell therapy could be relevant for you, don’t hesitate to reach out — we’re happy to help connect you to the right experts.
LinkedIn: Mathias Bernow
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In this week’s episode of One Thirty Biohacks, we sit down with Dr. Melissa Sonners — chiropractor, author, mother, and true women’s advocate — to explore how we can reset our nervous systems, reconnect with our bodies, and reclaim self-care as an act of empowerment.
Melissa shares the inspiration behind her new book, The Connection Code, and her mission to redefine self-care — not as something external or indulgent, but as a daily commitment to self-connection, nervous system support, and inner alignment.
We talk about:
• How women can shift from performance to presence
• The deep connection between our nervous system and our emotional health
• Simple, sustainable tools for regulation and self-guidance
• Why true self-care isn’t something you do, but a way of being
• How we as women can support each other in coming back to ourselves
This is a powerful episode for anyone feeling overextended, disconnected, or simply ready to tune in instead of pushing through.
If you didn’t have a chance to experience Dr. Melissa Sonners live at Copenhagen Health Week 2025, this is your chance to learn from one of the most grounded, insightful voices in the space.
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In this episode, Tine Hertz sits down with Kyle Cetrulo to explore the fascinating world of stem cells — from their potential in regenerative medicine and longevity, to their role in treating inflammation, autism, and even advancing cosmetic applications.
Kyle shares his extensive experience navigating the complex landscape of stem cell treatments, highlighting the importance of mesenchymal stem cells, the promise of Muse cells, and the innovations shaping the future of this field. They also dive into the ethical considerations, accessibility, and regulations that will define how stem cells impact healthcare moving forward.
Key Takeaways:
Tune in now and discover how stem cell research is paving the way for a healthier, longer future.
#podcast #stemcells #regenerativemedicine #longevity #healthinnovatio
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Muscle isn’t just about strength — it’s a powerful longevity organ. In this episode, Tine Hertz is joined by Mike Mutzel — nutrition expert, functional medicine practitioner, and host of the popular High Intensity Health podcast (https://highintensityhealth.com/podcast/) — to explore why building and maintaining muscle may be the single most important factor in healthy aging.
Together, they dive into:
• Why muscle mass predicts healthspan, resilience, and even cognitive function
• The unique challenges women face after 40 — and why resistance training is non-negotiable during perimenopause and menopause
• Myths around women and strength training, and how to overcome them
• Creatine: one of the most overlooked supplements for energy, strength, and overall well-being
• The rise of GLP-1 drugs (Ozempic, Wegovy, etc.) — and the hidden risks of muscle loss without proper training and nutrition
This conversation blends science and practical takeaways, offering clear strategies for anyone who wants to future-proof their health, body, and mind.
✨ And don’t miss the chance to meet Mike Mutzel live at Copenhagen Health Week 2025 (https://copenhagenhealthweek.com/) — where he will be joining the international lineup of speakers and facilitators.
Listen in and learn how to treat muscle as your most underrated longevity organ.
🔗 Connect with Mike Mutzel:
• Website & blog: High Intensity Health (https://highintensityhealth.com)
• Podcast: High Intensity Health Podcast (https://highintensityhealth.com/podcast/)
• YouTube: Mike Mutzel on YouTube (https://www.youtube.com/@HighIntensityHealth)
• Instagram: @metabolic_mike (https://www.instagram.com/metabolic_mike/)
• Twitter/X: @MikeMutzel (https://twitter.com/mikemutzel)
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How we think shapes how we live. In this episode, Tine Hertz speaks with Dr. Sue Varma - psychiatrist, wellness expert, and author of Practical Optimism - about the science and practice of cultivating a mindset that supports resilience, health, and longevity.
Dr. Varma shares insights on:
• What “practical optimism” really means, and how it differs from toxic positivity
• How mindset influences mental and physical health outcomes
• Tools to reframe stress and uncertainty into opportunities for growth
• The role of optimism in relationships, leadership, and daily habits
• Simple practices anyone can use to build resilience and joy in everyday life
This is a conversation about the intersection of science and mindset - and how optimism, when grounded in reality, can become one of our most powerful longevity tools.
You can also meet Dr. Sue Varma live at Copenhagen Health Week 2025 (https://copenhagenhealthweek.com/), where she will be sharing her insights with an international community of health leaders and enthusiasts.
Tune in and discover why optimism isn’t just a personality trait, but a practice that can help you live a healthier, longer, and more meaningful life.
🔗 Connect with Dr. Sue Varma:
• Website: https://www.drsuevarma.com
• Instagram: @doctorsuevarma (https://www.instagram.com/doctorsuevarma/)
• LinkedIn: Dr. Sue Varma (https://www.linkedin.com/in/suevarma-md/)
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In this episode of One Thirty Biohacks, we dive into the world of oxygen, pressure, and cellular healing with one of the leading voices in hyperbaric medicine and longevity: Dr. Jason Sonners, Clinical Director at HBOT USA and scientific advisor at OxyHelp.
We explore how hyperbaric oxygen therapy (HBOT) is being used far beyond wound healing — as a powerful tool to support brain function, recovery, mitochondrial health, performance, and healthy aging.
Dr. Sonners breaks down:
• What hyperbaric therapy actually does at a cellular and metabolic level
• Why it plays such a crucial role in reducing inflammation, boosting energy, and improving resilience
• How HBOT pairs with other longevity treatments like NAD+, red light, and cryotherapy
• Why combining therapies may be the next frontier in bio-optimization
Whether you’re new to hyperbaric or deep into your longevity journey, this episode is packed with actionable insights and science-backed takeaways from one of the best in the field.
You can meet Dr. Sonners and experience the latest OxyHelp chambers at Copenhagen Health Week 2025.
Hosted on Acast. See acast.com/privacy for more information.
In this episode, we sit down with internationally renowned hair specialist Lars Skjøth, founder of Harklinikken, to unravel the science, myths, and true drivers for healthy hair.
Lars shares what most people misunderstand about thinning hair, hair loss, and scalp imbalances — and how your hair can actually be one of the strongest reflections of your internal health and lifestyle.
We explore:
• The real biological causes of hair loss (hint: it’s not just genetics)
• The biggest myths around shampoo, supplements, and “quick fixes”
• The power of prevention, lifestyle, and personalised treatment protocols
• Why men and women need radically different approaches to restoring hair health
Lars also shares his journey building Harklinikken, now a global leader in personalised, science-based hair treatment.
If you’re curious about how hair reflects your internal biology, or simply want to cut through the noise and understand what actually works, this is a must-listen.
You can meet Lars and the Harklinikken team in person at Copenhagen Health Week 2025, where they’ll be showcasing their latest innovations and sharing even more insight into the science of hair and scalp health
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In this episode of One Thirty Biohacks, we welcome Kristine Kring—founder of Fe+Male Founder House, peak potential coach, and former McKinsey venture builder—for a powerful conversation about redefining success, health, and vitality in a system that often rewards disconnection over alignment.
With a background that spans finance, consulting, entrepreneurship, and personal healing, Kristine shares her journey from high-achieving burnout to intuitive, body-led leadership. From a cancer scare and long COVID to rediscovering her inner compass, she now supports global leaders and brands in building what’s next—grounded in resonance, not resistance.
We explore:
• Why true potential can only be unlocked through inner alignment—not more hustle
• How trauma, subconscious beliefs, and disconnection impact vitality and longevity
• The body's role as both messenger and guide in sustainable performance
• Her three-part Peak Potential framework for recalibrating your frequency from the inside out
• Why intuition is data—and how to trust it
This is a must-listen for anyone craving a more conscious, embodied approach to leadership, success, and energy management in today’s fast-moving world.
“You’re not broken. You’re just reacting to a system that rewards disconnection. Reclaiming your potential starts with remembering who you are.” – Kristine Kring
You can also catch Kristine live next week at TechBBQ, where she’ll be speaking in the Longevity Lounge, diving even deeper into how health, performance and intuition intersect in the age of exponential technology.
[Connect with Kristine Kring: https://linktr.ee/kristinekring | IG: @kristinekring]
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This week on One Thirty Biohacks, we sit down with Ajla Zenalagic — former HR leader and coach with a background in corporate development, who now helps individuals and organizations build stronger alignment between well-being, leadership, and human connection.
We explore the shift from performance to presence — and what it really takes to lead and live with more clarity, authenticity, and balance. Ajla shares her journey from the corporate world to holistic coaching, and how change often begins with the people most ready to shift — even when the system around them doesn’t evolve at the same pace.
We also discuss:
• Why emotional honesty and self-leadership matter in high-pressure environments
• How to value gender differences without falling into outdated roles
• What happens when we stop controlling — and start connecting
• How relational dynamics at work shape both culture and health
It’s an honest and insightful conversation about the future of work, and how we bring more humanity into the way we lead, communicate, and take care of ourselves.
Curious to learn more about our approach to corporate health?
Come meet the One Thirty Labs team at TechBBQ, August 27–28, where we’ll be showcasing tools, insights, and experiences that support healthier, high-performing teams.
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I denne uges episode af One Thirty Biohacks har vi inviteret Mette Skjærbæk, founder af Karmameju Skincare og en pioner inden for holistisk skønhed, til en vigtig samtale om solbeskyttelse – uden kemi og uden kompromis.
Vi dykker ned i:
• Hvad forskellen er på fysiske og kemiske solfiltre – og hvorfor de ikke er skabt ens
• De langsigtede konsekvenser af at bruge solcreme med hormonforstyrrende eller allergifremkaldende ingredienser
• Hvordan du bedst beskytter din hud – både indefra og udefra
• De mest almindelige misforståelser om solcreme og solvaner
• Hvilke ingredienser og filtre du bør gå efter, hvis du vil passe på både din hud og din sundhed
Mette deler desuden sin personlige tilgang til hudpleje, og hvordan Karmameju arbejder med dokumenteret effekt og naturlige ingredienser som alternativ til konventionel solbeskyttelse.
Lyt med og bliv klogere på, hvordan du kan navigere i solcreme-junglen med omtanke – og samtidig give din hud de bedste betingelser for at trives, også i solen.
[Find Mette Skjærbæk og Karmameju her: www.karmameju.com | Instagram: @karmameju_skincare | @mette_skjaerbaek]
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I denne episode af One30 Biohacks taler vi med forsker og forfatter Niklas Brendborg om aldring, superstimuli og de skjulte mekanismer, der påvirker vores sundhedsvalg.
Vi kommer omkring alt fra ultraforarbejdet mad og sociale medier til evolutionære instinkter og mentale strategier, der kan hjælpe os med at tage kontrollen tilbage.
En inspirerende og videnskabeligt forankret samtale, der stiller skarpt på, hvordan vi navigerer i en verden, der konstant forsøger at stjæle vores opmærksomhed og viljestyrke.
Hosted on Acast. See acast.com/privacy for more information.
In this episode, we sit down with Ida Kaijalinen, founder of Northern Star, to explore the rich roots of Finnish sauna culture. As a true sauna child born and raised in Finland, Ida shares the traditions, rituals, and deep cultural significance behind one of the world’s oldest wellness practices.
We dive into the history of the Finnish sauna, why Finland boasts the highest number of saunas per capita, and how this ancient ritual continues to shape modern approaches to recovery, mental health, and community.
Whether you’re a seasoned sauna lover or just curious about the hype—this episode will warm your soul.
Explore more about Ida’s work at northernstar.fi (https://northernstar.fi)
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Ro er blevet en mangelvare i det moderne liv. I denne episode af One Thirty Biohacks dykker vi ned i, hvordan vi genfinder den – helt ned i kroppen.
Vi lever i en verden, hvor vi konstant er på. Skærme, notifikationer, krav og tempo præger vores hverdag og vores nervesystem. Mange oplever, at selv pauserne føles overstimulerende – og at dyb hvile er blevet noget, man skal lære at praktisere.
Sammen med John Valencia, partner i Nordic Float Solutions, taler vi om, hvorfor det moderne liv er så belastende for både krop og sind – og hvorfor vi har brug for helt nye måder at finde ro på.
John introducerer os for dry float – en teknologi, der inviterer kroppen til at give slip og finde stilhed, uden at kræve noget af os. Når kroppen bliver vægtløs, løsnes spændinger, restitutionen styrkes, og både tankemylder og uro kan falde til ro – noget mange med fx ADHD eller stressrelateret uro har stor gavn af.
Vi taler bl.a. om:
• Hvorfor stilhed og sansepauser er essentielle i et overstimuleret samfund
• Hvordan dry float skaber ro og regenerering – uden krav
• Hvad der egentlig sker i kroppen, når vi ikke restituerer nok
En ærlig og tankevækkende samtale om stress, tempo og behovet for at gøre mindre – for at kunne mere.
Og hvis du er nysgerrig på selv at opleve effekten, tilbyder vi nu dry floating som en del af vores behandlingsunivers hos One Thirty Labs.
Links:
Følg John Valencia & Nordic Float Solutions på (INSERT INSTA HANDLE)
Læs mere: www.nordicfloatsolutions.com
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Welcome to this week’s episode of One Thirty Biohacks, where we explore the future of corporate health, performance, and sustainable wellbeing in today’s high-pressure work environments.
Our guest is Dr. Jacob Naish—founder of MIND3D and former Commercial Director at both FC Nordsjælland and Fulham FC. With a background in clinical science, performance psychology, and organizational leadership, Jacob is reshaping how we think about wellbeing in the workplace.
In this episode, we discuss:
• How insights from elite sports can help businesses build high-performing teams
• Why “purpose” is not just a leadership concept, but a physiological driver of resilience
• How organizations can create cultures that foster clarity, energy, and long-term performance
Whether you're leading a team, building a company, or simply looking to create more energy and focus in your workday, this episode offers strategic and science-backed tools to elevate corporate wellbeing from the inside out.
Guest Links:
Website: mind3dco.com (https://www.mind3dco.com/)
Instagram: @mind3dco (https://www.instagram.com/mind3dco)
LinkedIn:
Jacob N (https://www.linkedin.com/in/jacobnaish/)
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In this episode of One Thirty Biohacks, we’re joined by Siggy Clavien, founder of The Liver Clinic and creator of De-liverence – a cutting-edge liver health supplement developed to meet the needs of our overburdened modern lifestyles.
Siggy shares powerful insights on why liver health is quietly becoming one of the biggest health issues of our time — and why most people don’t realise they’re already at risk.
We explore:
If you're looking to boost vitality, prevent burnout, or optimise longevity, this episode is essential listening. It’s time to start thinking liver first.
Connect with Siggy Clavien
Website: https://theliverclinic.com
Instagram: @siggyclavien
Learn more about De-liverence: https://de-liver-ence.com
Want to understand your own detox or inflammation profile?
Book a free consultation with One Thirty Labs today:
https://onethirtylabs.com/en/consultations/
Siggi Clavien, Founder & CEO of The Liver Clinic and de-liver-ance®
Siggi Clavien is a visionary entrepreneur dedicated to advancing liver health through innovative solutions. As the Founder and CEO of The Liver Clinic and de-liver-ance®, Siggi leads a mission-driven team of chemists, scientists, and medical professionals focused on preventing and treating liver diseases globally. Siggi’s background combines viticulture from UC Davis and Plant Medicine from Cornell with biotechnology, traditional herbal knowledge, and 28 years of Phytomedicine formulation and development.
With a British nurse and healer mother, and influenced by his Swiss winemaker father, Siggi brings a unique, global perspective to his work. His personal commitment is fueled by the tragic loss of loved ones to liver disease, driving his passion to create a world free from chronic liver-related conditions.
Siggi’s dedication extends beyond business. A father of five, he balances life between Southern California, Arizona, and London, traveling with his family to raise awareness and provide support for those affected by liver diseases.
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In this episode of One Thirty Biohacks, we sit down with Charlene Gisele – former Big Law advisor turned burnout prevention coach and corporate wellness strategist – to explore one of the most pressing health challenges of our time: burnout.
Drawing on her personal journey from high-performing lawyer to wellness entrepreneur, Charlene shares science-backed insights into what truly causes burnout, why it’s so pervasive in modern society, and how we can design more sustainable lives and careers.
We discuss:
Whether you’re a high achiever feeling overwhelmed or simply looking to perform at a high level without sacrificing your well-being, this conversation offers practical and powerful takeaways.
Connect with Charlene Gisele
Website: https://charlenegisele.com
Instagram: @charlenegisele
LinkedIn: Charlene Gisele
Curious about your own stress levels or energy resilience?
Book a free consultation with one of our expert advisors at One Thirty Labs:
https://onethirtylabs.com/book-a-consultation
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I denne episode af One Thirty Biohacks taler vi med Mia Gad, fysioterapeut med speciale i kvindekroppen og founder af Morkrop.dk (https://morkrop.dk), om noget, der bør være fundamentalt for kvinders sundhed – men som alt for sjældent bliver talt åbent om: bækkenbunden.
Vi dykker ned i, hvordan du kan styrke din krop før, under og efter graviditet, og hvorfor det er så vigtigt at tage ansvar for sin sundhed allerede inden man bliver gravid. Mia deler sin viden om, hvordan bækkenbunden ikke blot spiller en central rolle under fødsel og i genoptræning – men også har stor betydning for vores sexliv, lyst og generelle livskvalitet.
Vi taler om forskellen på en stærk og en funktionel og fleksibel bækkenbund, og hvordan balancen mellem spænding og afspænding er afgørende for både fysisk og mental trivsel.
Episoden er relevant for alle kvinder – uanset om du er gravid, ønsker at blive det, har født eller bare gerne vil forstå din krop bedre.
Du kan læse mere på morkrop.dk
Er du nysgerrig på den bækkenbundsstol vi har hos One Thirty Labs (MMS Pelvic Floor) en avanceret og non-invasiv behandling, der hjælper med at genopbygge og styrke bækkenbunden, kan du læse mere og booke tid her: MMS Pelvic Floor hos One Thirty Labs (https://onethirtylabs.com/treatments/mms-pelvic-floor)
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I denne uges episode af One Thirty Biohacks har vi fornøjelsen af at byde velkommen til iværksætter, tv-vært og forfatter Emil Thorup – et navn, der næppe behøver en nærmere introduktion.
Vi dykker ned i alt omkring longevity og lang levetid, hvor Emil deler ud af sine personlige sundhedsrutiner, sit mindset og de små daglige valg, der kan være med til at skabe et længere og sundere liv. Emil giver også indblik i sin nye bog Lang Levetid og deler konkrete råd om, hvordan vi alle kan tage ansvar for vores aldringsproces og skabe et liv med mere energi, vitalitet og modstandskraft.
Vi taler om den universelle menneskelige længsel – ikke nødvendigvis efter evigt liv – men efter et langt, lykkeligt og meningsfuldt liv. Et liv, hvor sundhed, glæde og formål går hånd i hånd.
Uanset om du allerede er passioneret omkring biohacking og sund livsstil, eller om du er ved at tage de første skridt mod en længere levetid, er denne episode fyldt med inspiration, personlige refleksioner og konkrete tips, du kan tage med dig.
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