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.
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—Awareness, Relationship, Commitment—might be the missing link to making real, lasting change in your health
We connect the dots between technology, performance, and resilience, so you can use the tools that move the needle without drowning in data and driving yourself crazy.
🎙 The 90% Healthy Podcast is for anyone tired of overcomplicating health. We cut through the BS, share simple 1% shifts, and bring you the latest science so you can feel strong, energized, and 100% damn good—without losing your mind.
Follow Don at trainrecoverwin.com
Follow Klaudia at longevityjournalist.com
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 zone longer.
You’ll learn:
Why more effort isn’t always more results
How to use push, maintain, and recover phases for better performance
The surprising role of boundaries in boosting energy
How to tell if you’re maladapting instead of adapting
Why organizations and athletes need the same energy frameworks
Perfect for athletes, leaders, and anyone tired of running on empty.
Follow Jessica: @iamjessicacorbin
Learn more about SORCE: https://sorce.io
Follow Klaudia: @longevityjournalist
Klaudia’s Site: https://www.longevityjournalist.com
Visit Don's site: https://www.trainrecoverwin.com
Connect with Don: https://www.linkedin.com/in/donmoxley/
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 boost focus, HRV, and resilience
👉 Find out why your breath, not your biohacks, might be your best health tool
🎧Whether you're an athlete, high-performer, or just trying to feel better, you’ll walk away with practical tools to rewire your recovery system from the inside out.
Get Dr. Navaz Habib's latest book: Upgrade Your Vagus Nerve
Connect with Dr. Habib: https://www.drnavazhabib.com/
Connect with Klaudia: www.longevityjournalist.com
Connect with Don: www.trainrecoverwin.com
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.
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 what “health optimization” looks like when everything else fails. She was told she had a traumatic brain injury. It was mold.Here’s what we get into:- Why the best biohack might be elimination, not addition
- How mold hijacked Sandy’s brain, and how she fought back
- Humming to raise your HRV (yes, humming)
- Why most people are stuck in sympathetic overdrive, and don’t even know it
- The problem of generalized solutions for individual problems
- Energy zappers in your daily routine you’ve probably overlookedSandy’s site: https://biohackingstartswithno.com📲 Follow Klaudia: @longevityjournalist🌐 Klaudia’s site: https://www.longevityjournalist.com🏋️♂️ Follow Don: https://www.trainrecoverwin.com💬 Drop a comment: What’s one thing you’ve stopped doing that improved your health?
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:
Listen in for science-backed insights that’ll save you time, effort, and frustration.
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 retention
- Why these drugs should be a kickstart, not a shortcut
- We also dive into vagus nerve health, ketone monitoring, and the bigger picture of healthspan, not just weight loss.
Link to the study: https://pmc.ncbi.nlm.nih.gov/articles/PMC11990520/
Klaudia and Don also touch on life purpose, resilience, and how both of those tie back to optimizing health without falling into perfection traps.
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.
In this episode of the 90% Healthy Podcast, we’re diving into the self-quantification trap. The 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:
We also break down:
🎯 Key takeaway: You are not your data. You are how you show up in the world.
Hit subscribe and share with a friend who needs this reminder.
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.
🎧 Stick around for a fun, no-BS chat about:
It's NOT a shortcut, but rather a smart tool for when life, injuries, or time get in the way.
Hit play, subscribe, and let’s make 1% shifts that stick.
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.
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 place when it comes to gut inflammation.
You’ll learn:
• Why “leaky gut” isn’t just wellness hype (and what really causes it)• How gluten, zonulin, and microbiome health are connected• The real reason so many people feel better eating bread in Europe• What you can do now to protect your gut and reduce long-term inflammation
If you’ve been spinning your wheels on bloating, brain fog, food sensitivities, or autoimmune flare-ups… this one is for you.
Chapters
00:00 Introduction to Gut Health and Environment
03:48 Understanding Gluten and Its Impact
10:57 Exploring Gluten-Related Disorders
19:12 The Role of Environment in Health
23:57 The Microbiome: A Hidden World
29:23 Future of Gut Health Research
30:51 Understanding the Microbiome and Its Importance
37:56 The Impact of Lifestyle on Gut Health
46:02 The Journey of Scientific Discovery
50:42 Making Sustainable 1% Shifts in Health
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 still the king of biohacks (sorry, cold plunges)- What makes red light therapy such a cellular superstar- And the new power of real-world communityWhether you’re a skeptic or a superuser, this episode breaks down what’s hype and what’s worth paying attention to in the world of biohacking.Stick around ‘til the end—we tease next week's gut health episode with Dr. Alessio Fasano.—About the 90% Healthy PodcastThis show cuts through the noise, ditches the guilt, and brings you science-backed ways to live better, longer, without needing a second job to be healthy. No rigid rules. No BS. Just small, smart shifts that build resilience so you feel strong and 100% damn good.
