We just wrapped up Year 1 of the 90% Healthy Podcast.

After 50+ episodes, many world-class experts, and several hours of conversations on longevity, recovery, brain health, wearables, peptides, sleep, and metabolic optimization, this is what we believe may move the needle the most.

In this episode, we reflect on:

• Why hyper-optimization can backfire
• The “0 to 10” framework for building real health
• Why lean mass is your longevity currency
• The rise of dementia and what you can do now
• HRV, vagus nerve health, and nervous system regulation
• Why small daily habits outperform expensive interventions
• Red light therapy, GLP-1s, peptides, and when they make sense
• Why compassion beats perfection in long-term health

If you’ve ever felt overwhelmed by the health and biohacking space, this episode simplifies it.

90% Healthy is about building resilience without losing your mind.

🎧 Welcome to Year 2.

Subscribe if you value thoughtful, science-backed conversations about health that actually matter.

Let us know who you want us to invite on the podcast and feel free to comment and reach out at any time.

Hosts: Don Moxley - trainrecoverwin.com

Klaudia Balogh - longevityjournalist.com

Brain health is having a moment, and not by accident.

Post-COVID burnout, rising dementia rates, mental health struggles, and chronic brain fog have pushed cognitive health to the center of the longevity conversation. But most people still don’t know what works.

In this 1-year anniversary episode of the 90% Healthy Podcast, we sit down with Dr. Tommy Wood, neuroscientist, performance consultant, and author of The Stimulated Mind, to break down what really protects and improves your brain across the lifespan.

In this episode, we cover:

• Why brain health suddenly feels urgent

• The real drivers of cognitive decline (and what’s preventable)

• The 3S Framework: Stimulus, Supply, and Support

• Why movement, learning, and novelty matter more than supplements

• How sleep, blood flow, and metabolic health shape cognition

• The surprising link between sedentary time and dementia risk

• What helps after concussions or brain injury

• Why small, consistent lifestyle choices beat “quick fixes”

This episode is a playbook for people who want to stay sharp today and protect their minds for decades to come.

Guest: Tommy Wood - https://www.drtommywood.com/

Book: The Stimulated Mind = https://www.drtommywood.com/stimulated-mind

Tommy's podcast: https://www.drtommywood.com/podcast

Hosts: Klaudia Balogh - https://longevityjournalist.com/

Don Moxley: http://trainrecoverwin.com/

🎧 Subscribe for more conversations on longevity, resilience, and real health.

Peptides are suddenly everywhere, from GLP-1 weight-loss drugs to recovery stacks, skincare, and “research-grade” compounds sold online.

• But what are peptides really?
• Which ones are proven?
• Which ones are dangerous?
• And why is the industry being called the Wild West right now?

In this episode of the 90% Healthy Podcast, we sit down with Dr. Melissa Petersen, clinician, longevity strategist, and founder of Peptide University, to cut through the confusion.

We cover:

• What peptides actually are (and why your body already makes thousands of them)
• Why GLP-1 drugs are peptides — and why dosing matters more than people realize
• The difference between FDA-approved, compounding pharmacy, and “research-grade” peptides
• Why bro science and influencer stacks are putting people at risk
• What the FDA crackdown really means for consumers
• How to think about peptides as signals, not shortcut
• Why peptides can enhance health, but never replace movement, sleep, nutrition, or even purpose

🎧 Listen now and share this with someone who’s peptide-curious but confused.

This episode is for anyone curious about peptides but unwilling to gamble with their health.

Guest: Dr. Melissa Petersen | https://mypeptideuniversity.com/

Hosts: Don Moxley | https://trainrecoverwin.com/

Klaudia Balogh | http://longevityjournalist.com/

Most people think light therapy is about buying the brightest panel or sitting in a sauna longer.

This conversation changes that.

In this episode of the 90% Healthy Podcast, Don Moxley sits down with Robbie Bresser, co-founder and Chief Science Officer of TheraSage, to unpack why how light is delivered matters more than how much, and why many people unknowingly misuse light therapy.

What started as a father’s search for healing when his daughter was diagnosed with Lyme disease turned into a deep exploration of infrared biology, photobiomodulation, mitochondrial health, nervous system regulation, and recovery.

Together, they explore:

• Why light therapy should be treated as biological signaling

• The real difference between infrared, near-infrared, and red light

• Why more light isn’t always better and when it can backfire

• How combining light, PEMF, and microcurrent changes recovery outcomes

• What most devices get wrong about proximity, dosing, and EMF exposure

• How athletes, high performers, and burned-out professionals can use light therapy more intelligently

🎧 Listen to learn more about recovery, longevity, nervous system health, and using technology in alignment with biology

Host: Don Moxley | http://trainrecoverwin.com

Guest: Robby Besner | http://therasage.com/

Special for 90% Healthy listeners: 20% off with code: "90%Healthy"

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.

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 they hurt

• Why waking up groggy isn’t about willpower

• The science of sleep stages, smart alarms, and sleep inertia

• How light, sound, timing, and breathing shape sleep quality

• When insomnia, sleep apnea, or anxiety is the real root cause

• How to improve sleep without turning it into an obsession

Dr. Dan has published 20+ peer-reviewed studies on sleep and cognition and has been featured in NPR, The New York Times, and TEDx. His work focuses on small, personalized changes that improve energy, clarity, resilience, and long-term brain health.

👉 Free sleep assessment + 30-day access:
https://sleepspace.com/90percent

If sleep affects your energy, mood, focus, performance, or longevity — this episode is for you.

👍 Like
📌 Subscribe
🔁 Share with someone who’s struggling with sleep

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.

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 dysregulated — and how nervous system safety, embodiment, and meaning are often the missing link.

We discuss:

• Why trauma and chronic stress override discipline

• How nervous system dysregulation blocks progress

• Why consistency only works when the body feels safe

• The difference between pushing harder and regulating smarter

• How high performers build resilience without burning out

This episode is for people who are capable, driven, and committed — but exhausted from trying to force change.

🎙️ Guest: Jose Maresma
🧠 Nervous System–Informed Performance & Wellbeing Coach
🔗 Learn more: embodiedspirittherapies.com (linked in show notes)

🎙️ Hosts: Klaudia Balogh (longevityjournalist.com) & Don Moxley (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.

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 the message.

Then, we dive into new research tracking physical decline across nearly 50 years, revealing that measurable decline can begin as early as the mid-30s — but also showing what behaviors slow that process dramatically.

Finally, we break down a third study exploring how exercise intensity influences immune cell behavior, highlighting why mixing moderate and higher-intensity movement may build long-term resilience without burning you out.

This episode is about context, not extremes — and how to apply research without falling into fear, guilt, or optimization traps.

In this episode, we cover:

• What the new dietary guidelines got right (and where caution is still needed)

• Why “eat real food” finally made it into policy

• Protein, fiber, dairy, and fermented foods — explained simply

• When physical decline actually begins (and why it’s not destiny)

• Why muscle mass is your long-term insurance policy

• How exercise strengthens immune resilience beyond aesthetics

• Why health isn’t about perfection — it’s about consistency

📌 Subscribe for weekly science-based conversations on health, longevity, and resilience.
📤 Share this with someone confused by the new guidelines.

Hosts:

Don Moxley - www.trainrecoverwin.com | @trainrecoverwin

Klaudia Balogh - www.longevityjournalist.com | @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 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.

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 chaos, it’s not a plan)

• Tool #2: Make Actions the Goal (outcomes are cute — habits are durable)

• Tool #3: The 24-Hour Reset (no “Monday,” no spiral)

• Tool #4: Stop Letting Data Ruin Your Day (sleep score ≠ destiny)

• Tool #5: Seasonal Focus (one main focus per season, everything else = maintenance)

Plus: why weight loss is a terrible goal, how to reward the process, and the line you need before January hits:
Don’t optimize before you stabilize.

If you’re tired of repeating the same resolution every year, this one is for you.

📌 Subscribe for weekly conversations on health, performance, and practical longevity.
📤 Send this to the friend who’s about to “restart Monday.”

Connect with us on LinkedIn or reach out via Instagram:Klaudia: @longevityjournalistDon: @trainrecoverwin 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.

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 and executive function. The takeaway isn’t “do more,” but how purpose-driven engagement may support brain health as we age.

Study two examines the 5-day Fasting Mimicking Diet (FMD) and its effects on insulin signaling, inflammation, ketone production, and autophagy—the body’s cellular cleanup process. We explain what this intervention actually does, who it may be appropriate for, and why short, structured resets often outperform extreme long-term plans.

This episode is about thinking before reacting—especially in January.

We cover:

• What the volunteering study actually measured (and what it didn’t)

• Helping vs burnout: where the benefits stop

• What the Fasting Mimicking Diet is — and what it’s not

• Autophagy, mTOR, and AMPK explained simply

• Why most January health plans fail by February

• How to approach resets without guilt, obsession, or dogma

🎧 Subscribe for weekly conversations grounded in science, context, and real life

📤 Share this with someone planning an extreme January overhaul.

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 evolutionary science, healthspan optimization, leadership psychology, and everyday resilience.

Whether you're trying to improve your metabolic health, reduce anxiety, build community, or become a better leader at work or at home — this conversation gives actionable insights you can apply today.

Segment 1 — Humans Are Built for Nature, Not Modern Life

• The Swiss study showing our biology hasn’t caught up to modern environments
• Why sitting, processed food, artificial light, and notifications create “paper tigers”
• Fertility decline: sperm count trends, hormonal disruption & what the research indicates
• Anxiety as a movement signal — Don’s theory on the biology of anxiety
• Micro-workouts, rucking, mobility, and Paul Saladino’s exercise-snacking push
• How digital overstimulation blocks resilience and disrupts cognition
• Why nature, sunlight, community, and frequent movement are still our core “ancestral prescriptions”

Segment 2 — Leadership Shifts for 2026 based on the Forbes Council report:
• Why AI fluency is now a foundational skill — and why prompts matter more than tools
• Human-centered leadership: empathy, psychological safety, authenticity, connection
• Agility as the new stability — adapting faster than the rate of change
• What leaders must STOP doing (old industrial-era habits)
• How AI and robotics will reshape roles, purpose, and personal identity
• What good leadership looks like in a world of abundance, automation, and attention scarcity

Key Quotes & Concepts

• “We evolved for short bursts of stress… not chronic, low-level digital stress.”
• “Your environment is shaping your biology more than your biology is shaping your environment.”
• “Anxiety may be your body telling you to MOVE.”
• “Agility is the new stability — in health and in leadership.”